Help me with my workout routine & diet

[mohdgame]

Hello everyone, I have been workout for 4 months now with good results, I went almost 30 pounds up using diet and training three times a week full body. However, results started to stop and I decided I might need to change my workout.

I found this workout routine on bodybuilding.com as the "Ultimate MASS Workout"

I am 22 year old with fast metabolism 173 CM tall, 146 pounds. Thanks for dropping your comments.

Supplements: I use some needto's stuff which are very good and 100% Whey Protein ON but rely mostly on workout and diet & Gluthamine multivit




Training Schedule:

Monday: Shoulders, Triceps
Tuesday: Back, Traps
Wednesday: OFF
Thursday: Legs
Friday: Chest, Biceps
Saturday: OFF
Sunday: OFF Monday - Day 1
Shoulders Clean and Press 1x12*, 1x8*, 1x6
Seated Shoulder Press (d.bell) 1x10*, 1x6, 1x4
Cable Lateral Raises 1x10*, 1x8, 1x8
Triceps Sets & Reps
Triceps Pressdowns (v-bar) 1x25*, 1x12*, 1x10
Skull Crushers 1x10*, 1x6, 1x4
Tricep Extensions 1x12, 1x10, 1x10


* Denotes warm-up set
Tuesday - Day 2
Back Sets & Reps
Deadlifts 1x10*, 1x8*, 1x6
T-Bar Rows 1x12*, 1x10*, 1x8
Bent Rows 1x12*, 1x10*, 1x8
Traps Sets & Reps
D. Bell Shrugs 1x12-15*, 1x 10*, 1x6
Behind Back B. Bell Shrugs 1x12*, 1x8, 1x8


* Denotes warm-up set
Thursday - Day 4
NOTE: 5 minutes of light cardio before hand to warm up knees.
Legs Sets & Reps
Leg Extensions 1x25*, 1x15*, 1x12*
Stiff Legged Deadlifts 1x15*, 1x12*, 1x10
Squats 1x12*, 1x10*, 1x6, 1x4
Leg Presses 1x12*, 1x10*, 1x8, 1x8
Leg Extensions 1x8, 1x8, 1x8
Hamstring Machine Curls 1x12*, 1x10, 1x10
Calf Raises 1x15*, 1x10, 1x10, 1x10
* Denotes warm-up set


Friday - Day 5
Chest Sets & Reps
Incline Bench Press 1x15*, 1x10, 1x8
Flat Bench Press 1x12*, 1x8, 1x6
D. Bell Flyes 1x12*, 1x8, 1x6
Biceps Sets & Reps
Seated D. Bell Curls 1x15*, 1x12, 1x10, 1x8
Standing B. Bell Curls 1x12, 1x8, 1x6


*Denotes warm-up set

Diet:

Breakfast: (7:00 AM)
500ML Milk, (16g P, 27g C, 17g F). Calories: 309
2 cup of oats (10g P, 54g C, 6g F). Calories: 300
Total: (63g P, 83g C, 32g F), Calories: 803

Meal A: (10:00 AM)
1L Milk, (32g P, 54g C, 34g F). Calories: 618
1 X Banana, (1.3g P, 26g C, 0F) Calories: 105
Total: 32g P, 80g C, 34g F, Calories: 723

Lunch: (1:00 PM)
Whatever mom cooks, but mostly rice and chicken.
Total: 40g P, 60g C, 20g fat. Calories: 800

Meal B: (5:20 PM)
1L Milk, (32g P, 54g C, 34g F). Calo\ries: 618
1 X Banana, (1.3g P, 26g C, 0F) Calories: 105
Total: 32g P, 80g C, 34g F, Calories: 723

Dinner: (8:00 PM)
1 X Steak (47g P, 0g C, 38g F), Calories: 554
1 X Cup of Rice (4g P, 44g C, 0g F), Calories: 205
500 ML Milk, (16g P, 27g C, 17g F). Calories: 309
Total: (67g P, 71g C, 55g F), Calories: 1068

Or

1 X Tuna (25g P, 0g C, 11g F), Calories: 202
2 X Cup of Rice (8g P, 88g C, 0g F), Calories: 400
500 ML Milk, (16g P, 27g C, 17g F). Calories: 309
Total: (49g P, 115g c, 28g F). Calories: 911

Or

1 X 1\2 chicken (38g P, 0g C, 19g F), Calories: 335
2X Cups of Rice (8g P, 88g C, 0g F), Calories: 410
500 ML Milk, (16g P, 27g C, 17g F). Calories: 309
Total: (62g P, 115g c, 36g F). Total Calories: 1054

Meal C: (11:00 PM)
4eggs (28g P, 1 C, 15g F) Calories: 388
500mL Milk, (16g P, 27g C, 17g F). Calories: 309
Total: ( 40g P, 28g C, 32g F), Calories: 697
Total: 274g P, 402 C, 164 F. Calories: 4814

 

[JDid23]

lmao i am sorry but i would have guessed you got that off BB.com after looking @ it!! that is really just not a well set up routine at all. The exercises are a complete clusterfuck as is the rep range.. i don't understand how that was made

that's a fuck of a lot of calories man.

 

[mohdgame]

lmao i am sorry but i would have guessed you got that off BB.com after looking @ it!! that is really just not a well set up routine at all. The exercises are a complete clusterfuck as is the rep range.. i don't understand how that was made

that's a fuck of a lot of calories man.

Yes, you're correct. I am a beginner so I really dont know how to tailor my own workout split so I thought to get it from someone that does know what he's doing. (or atleast that is what I assumed) And brought it here for advice to add or remove or change.

I've tried 5 X 5 but I couldn't gain much of a size out of it. My body seems to respond to 8 - 12 rep range. ( I know that some people like it, but tried it and didnt like that much)

For the calories, I am a skinny guy with high metabolism I need to eat that much to grow even if it means gaining little fat. It has been working very good for me, I gained some fat but NOT That much. Mostly mucle

Your input is highly appreciated

 

[JDid23]

Yes, you're correct. I am a beginner so I really dont know how to tailor my own workout split so I thought to get it from someone that does know what he's doing. (or atleast that is what I assumed) And brought it here for advice to add or remove or change.

I've tried 5 X 5 but I couldn't gain much of a size out of it. My body seems to respond to 8 - 12 rep range. ( I know that some people like it, but tried it and didnt like that much)

For the calories, I am a skinny guy with high metabolism I need to eat that much to grow even if it means gaining little fat. It has been working very good for me, I gained some fat but NOT That much. Mostly mucle

Your input is highly appreciated

no problem bro

The thing is i see no rhyme or reason behind doing that program. I think progression with a program like that would be very hard, and i just see no rhyme or reason behind it.

What are you currently lifting and what are your stats?

 

[mohdgame]

This is the program that I am using right now. I dont know how good it is but it showed some results, but then again anything would work for a beginner.

4 sets, 12 reps, 30 seconds rest, Tempo 311

This program uses a concept called "Periodization" Each three weeks I change the reps and set and resting time. For this mini cycle, I am currently doing 4 sets and 12 reps with 30 seconds rest. Tempo always the same.

Day one - Upper Body

Barbell Incline Chest Press

Cable Seated Row

Bench Press (dumbbell)

Dumbbell Bent Over Row

Two Arm Cable Pushdown

Cable Kneeling Crunch

Vertical Hip Raise

Day Two - Quads, Hips, Traps Calves

Barbell Deadlift

Front Squat (barbell)

DB Lunge ( I dont know why I hate this exercise)

Lying Hamstring Curl

Standing Machine Calf Raise

DB Shrug

Behind the back barbell shrugs


Day Three - Upper Body

Pullups

Behind the Neck Barbell Press

Close Grip Chinup

Seated Dumbbell Shoulder Press

Seated Dumbell Bicep Curl

Cable Kneeling Crunch

Vertical Hip Raise

 

[ExtraMile]

dude it looked fine to me except leg day was a little too much, heres what i would do:

add some dips for tricep work on monday, start with dips, then do skullcrushers or overhead extensions

swap tbar row for chinups

for deadlifts, do 5 sets of 5 reps and pyramid up in weight so the 5th set is your heaviest and hardest set and the rest are more like warmups.

only do 1 type of shrug, either drop the db shrugs or the behind back shrugs but keep one of them

for leg day start with squats, then do RDL, then leg presses or hack squats, then calves. Squats shuold be 4-10 rep range, RDL 10-15, leg press 15-20. then do both seated and standing or donkey calf raises.

for biceps do straight bar curls followed by incline dumbell curls

but if your a beginner you could maybe make better progress from not using a split like that, but it would mean a drastic change. what do you think to that?

ill get back to you about the diet later today im kinda busy now so iv not read through the diet part

 

[JDid23]

why do you have 2 upper body days a 1 lower body day per week?

 

[grubd]

why do you have 2 upper body days a 1 lower body day per week?

He doesn't. His days are based off of chest, back, shoulders, legs. It isn't like he is working chest twice a week.

 

[JDid23]

He doesn't. His days are based off of chest, back, shoulders, legs. It isn't like he is working chest twice a week.

oo my bad- true... i just saw 2 upper body and 1 lower body workout and i guess since that's what i saw first even though i looked at the exercises.

 

[mohdgame]

So should I continue my old one? or start the new workout routine? I am really confused about the factors that makes a workout good. I understand that I should train one body part once a week and twice for expert. And a workout has to involve compound exercises such as squats, deads, bench. The diffrence between my old program and the new one is that the new one has more isolation.

So more isolation and 4 days a week is better than 3 days a week?

 

[ExtraMile]

my post was referring to your first routine you posted, it looked good i just outlined some changes you should make, as a beginner most routines will work for you anyway and if your slammin 4000kcal like you put in your diet post you will grow for sure

but like i said a split isnt the only option...

 

[mohdgame]

Hopefully it would work. I was skinny when I came first to the GYM, and the GYM guru's told me that it is impossible for me to grow because of my body type. And last 4 months I have been proving them wrong. I didnt listen to them because they didnt look like people who could lift. They all looked fit but none of them could lift heavy, all they do machines and isolation. The GYM I go to is a joke, more like a fitness center. The only place I could get advice is some friends and the good folks of EliteFitness .

Funny thing that they're all like "WTF" when I started doing squats and deadlifts specially when going heavy. They were all like "You're going to break your back" Damn weirdos. They're all isolation machines and light weight high reps dumbells.

I am gonna adjust my split a little bit and give it a shot for three weeks and see the results. I am thinking doing three days splits instead of four days splits? I am afraid of overtraining since I am all natural .

 

[TQ_]

I'm not a fan with milk at every sitting. Not sure why no one else mentioned that.

 

[ExtraMile]

Hopefully it would work. I was skinny when I came first to the GYM, and the GYM guru's told me that it is impossible for me to grow because of my body type. And last 4 months I have been proving them wrong. I didnt listen to them because they didnt look like people who could lift. They all looked fit but none of them could lift heavy, all they do machines and isolation. The GYM I go to is a joke, more like a fitness center. The only place I could get advice is some friends and the good folks of EliteFitness .

Funny thing that they're all like "WTF" when I started doing squats and deadlifts specially when going heavy. They were all like "You're going to break your back" Damn weirdos. They're all isolation machines and light weight high reps dumbells.

I am gonna adjust my split a little bit and give it a shot for three weeks and see the results. I am thinking doing three days splits instead of four days splits? I am afraid of overtraining since I am all natural .

How old are you? I doubt you will overtrain if your young, new to lifting and eating alot...

what ate your goals?

 

[JDid23]

as EM said, with a diet like that and sufficient rest, it's going to be very hard to overtrain...

 

[mohdgame]

How old are you? I doubt you will overtrain if your young, new to lifting and eating alot...

what ate your goals?

I am 22 years old. I am a skinny guy so my goal is to put some mass on and have fun doing it. I am really enjoying learning and exploring and watching my body changes over time, weights going higher seeing progress, all kind of hormones gushing into my body. Damn addicting.

I know, I talk too much

I'm not a fan with milk at every sitting. Not sure why no one else mentioned that.

Milk is dense with calories, calcium and quality casein protein. I don't see a reason to drop it. My body handles it well.

 

[Para_Shoot]

Whats with all the milk? Damn!

 

[JDid23]

I am 22 years old. I am a skinny guy so my goal is to put some mass on and have fun doing it. I am really enjoying learning and exploring and watching my body changes over time, weights going higher seeing progress, all kind of hormones gushing into my body. Damn addicting.

I know, I talk too much



Milk is dense with calories, calcium and quality casein protein. I don't see a reason to drop it. My body handles it well.

if your body handles it well and you're seeing good gains then there is no need to drop it imo. a lot of people advocate GOMAD (gallon of milk a day) even though i could never do that, it works for a shitton of people

 

[lweaver]

Milk is delicious, if I had the metabolism to drink it at every meal, I would too...

Anyway, you have a base program to work with, but the question is...is it working for you? Initially, any training with decent effort will result in some growth and strength gains, but are they currently up to par with your goals and what youve been putting into your workout and diet?


Anyway just a few hints to keep in mind:
-25 reps seems excessive even to warm up, 12-15 is generally sufficient
-No need to warm up triceps if theyve already been used for pressing movements, unless you medically feel the need to of course.
-For triceps I would peform skull crushers before anything else, its a heavier lift generally...would also reccomend for example: close grip bench press-->skull crushers-->v-bar pushdowns OR straight bar tricep extensions
-With back you seem to be neglecting your lats, even if your are pulling your BB rows to the hip, it likely isnt enough. Trying starting with pullups (wide grip) or lat cable pulldowns then progressing into your T-bar rows and BB rows if theyre what you want to stick with. I would also do deadlifts last, as they spend your lower back and transverse abdominis and leave your core unstable for other lifts (especially bad if you happen to do alot of bent over work, which you seem to)
-As for legs man...I'm lost. Maybe try to find a sample routine and see how you like it and modify to your needs. I find that sometimes less can be more.


Good effort, I think you just need to find what really works for you.

As for the diet, you might be wasting some groceries man. The body can only process so much protein in so much time...150-200g should be sufficient, though I guess in your case its better to overeat than undereat.

 

[ledhead]

Do one body part a week Ex. Mon-chest, Tues-arms, wed-off, thurs-delts, fri-legs, sat-back, However, you want to orchestrate it is fine.
Drink milk in the morn then before bed, imo opinion to many cals altogether body want be able to absorb it all. as for the gym gurus don't listen to them it sounds like
you have a endomorph body type which is good for high cals you won't get fat, but it's going to take time to get big there's no magic
solution!