My new diet/training regime, please critique

[ThePolishHammer]

Im a natural builder, Im just starting lifting again. and pretty much back to square one(had two years expierience undermy belt prior to my injury). what do you guys think of this
Morning (7:00)
10 g's glutimine
Multi-Vitamin
C-100 & C-1000
Vitamin E supp
60 g's Maltodextrin
30 g's Whey Concentrate + 150 ml'skim milk
6 Eggs +Two Spoons of Cottage Cheese
One Serving Cooked Quinoa
One Capsule Flax Oil
250 Microns Selnium

Snack (9:00)
Can of Tuna + 2 glasses of Milk (700 ml)

Lunch (12:00)
Vitamin B-50
Can of Tuna
1glass of milk (350 ml)
2 servings of blue berries
1 Capsule Flax seed oil

Snack (2:00)
Whey Protien Shake 30 g's + 150 ml's skim milk

Snack (3:30)
1 glass of milk (350 ml's)

Snack (5:30) Preworkout Carb up
2 servings quinoa
2 Glasses Milk (700 ml)

Preworkout Meal (7:00)
10 g's glutamine
30 g's whey protien + 150 ml's milk

WORKOUT (7:00)

Postworkout Meal(8:15-8:30)
10'gs glutamine
50 g's hydroisolate protien*
60 g's Maltodextrin**
Glass of Orange Juice (350 ml's)
* Replace hydroisolate with concentrate postworkout on rest days
** Remove Maltodextrin on restdays

BedTime
10 g's glutamine
Multivitamin
C-100 and C-1000
50 g's Casein Protien
1 glass of milk (350 ml's)
1 capsule Flax Seed oil
250 Microns Slenium

Problems I see, not enough vegetables? Maltodextrin taken afterworkout is too close to when i go to sleep, could be converted into fat? Is it worth waking up for mid-night protien snack?

Workout Program

Day 1 Chest/Tri's
1.5 minutes rest between sets, 3.5 minutes rest between exercises

Weighted Dips 4 Sets 8-10 Reps
Incline Press 3 sets 8-10 Reps
Incline Flys 3 Sets 8-10 Reps (Partial reps, or run rack to burn out)
Upper Pec Crossovers 2 sets 8-10 (Run rack to burn out)
Low Pec Crossovers 2 sets 8-10 (run rack to burn out)

Assisted Tricep Dips 4 sets 8-10 Reps
Rope Extensions 3 sets 8-10 reps (Run Rack and partial reps to burn out)


Day 2 Back/Bi's
Weighted Chins (2 Spread 2 Medium) 8-10 Reps
T-bar Rows, Glose Grip 3 sets 8-10 Reps
Pull Downs, 2 Wide Grip, 2 Glose Grip 8-10 Reps
Shrugs 3 sets 8-10

Bi's
Barbell Curl's 3 sets 8-10
Incline Curls 3 sets 8-10 Superset withCable Hammer Curls(Burn out wtih partial reps and running the rack)

Day 3 Rest
Abs
Twisting Crunches 2 sets 15
Crunches 2 sets 10
Leg Raises 2 sets 10
Reverse Crucnh 2 sets 10

Day 4 Shoulders
Dumbell Military Press 4 sets 8-10
Front Raises 3 sets 8-10 (Partial and assisted reps to burn out)
Bentover Laterals 3 sets 8-10 (Partial and assisted reps to burn out)
Burn Out Lateral Holds As long as possible

Day 5 Rest
Abs
Twisting Crunches 2 sets 15
Crunches 2 sets 10
Leg Raises 2 sets 10
Reverse Crucnh 2 sets 10

Day 6 Legs
Deep Squats 4 sets 15
One Leg Squats 4 sets 10 (each leg)
Straigt Leg Deadlift 4 sets 10
Standing Calve Raises (alternating tow angles) 4 sets 10

Day 7 Rest
Abs
Twisting Crunches 2 sets 15
Crunches 2 sets 10
Leg Raises 2 sets 10
Reverse Crucnh 2 sets 10


Possible problems: Should abs go on my rest days? Do lower reps and heavier weight work better for deloping back thickness with rows? Should I try and fit in a wide grip row to work the outter back more? Where can i fit Deadlifts in? Should i put my leg day earlier in my cycle to give it more priority? Lower reps and heaveir wweight better to stimulate deltoids?

 

[nikkita]

Hi! I've read your post in detail, I would like to know what are your goals? are you planning to bulk, cut, get in shape...? how long did you left without training?

As for your diet I can say that it is a good thing that you are considering vitamins, glutamine and others. I see that you include too much milk, in my opinion and from experience taking too much milk during the day will make you soon feel stomaches and getting you to run to the bathroom very often...

However too much supplements... I would try to add more solid food for sources of protein and carbs, so that you can combine the benefits of food with your supplements.

On the other hand, I would prefer to take a fiber carbs after workout.
If you wake in the middle of the night for a protein snack it is very good, however don't force yourself to wake up in my opinion it is better that you sleep rather than interrupting your rest.

 

[ThePolishHammer]

Im trying to put on quality muscle, but keep my bodyfat at it current level 8-12% (thats my balance point right now) btw way im 19 years old 6'0 and 170 lbs (was 195 before i went backpacking)
i was off for about a year. i took the time off to do some backpacking in europe and asia. I was eating prctically nothing so i lost almost all of my gains.
Yeah, i probably am having too muc milk? any suggestions for possible replacements? I was thinking hard boiled eggs, or sliced chicken...something i can bring to work with me.

 

[b fold the truth]

I drink upwards of a gallon or more of milk a day...makes me grow.

I also eat a lot of carbs...100g or more per meal...5-7 meals per day...

B True

 

[nikkita]

Im trying to put on quality muscle, but keep my bodyfat at it current level 8-12% (thats my balance point right now) btw way im 19 years old 6'0 and 170 lbs (was 195 before i went backpacking)
i was off for about a year. i took the time off to do some backpacking in europe and asia. I was eating prctically nothing so i lost almost all of my gains.
Yeah, i probably am having too muc milk? any suggestions for possible replacements? I was thinking hard boiled eggs, or sliced chicken...something i can bring to work with me.

I found these food great for taking to work:
* boiled eggs
* sliced meat / chicken
* cotagge cheese
* brocoli
* potatos
* oatmeal