Need a tweaking on workout

[Bnewville10]

Okay guys, little bit of newbie here. I have been reading up on some stuff and been doing very well with losing weight with the help of changing my diet and making sure I'm at the gym every day. My biggest problem I have right now is I feel like I'm not gaining any mass and for some reason for the last week my strength has been down a bit.

6'1 210lbs

Workout goes as this:

Saturday - Chest and triceps
3 x 7 incline bench press
3 x 7 regular bench press
3 x 7 machine fly

3 x 7 tricep pull downs
3 x 10 tricep dips
3 x 7 bent over tricept extensions

Sunday -
3 x 7 cable seated row
3 x 7 wide grip lat pull down
3 x 7 bent over row
3 x 7 barbell shrug

monday
3 x 7 dumbbell curl
3 x 7 barbell curl
3 x 7 machine shoulder press
3 x 7 dumbbell shoulder pess

tuesday
3 x 7 incline bench press
3 x 7 regular bench press
3 x 7 machine fly
and normally add some leg stuff in here

wednesday

3 x 7 dumbbell curl
3 x 7 barbell curl
3 x 7 machine shoulder press
3 x 7 dumbbell shoulder pess

I do cardio every day between 20-30 mins on treadmill or eliptical. I have to take Thursday and Friday off because my wife works and I have the kids so there is no way for me to get to the gym. By the way I go around 8-10 pm at night. I am NOT a morning person and between taking my daughter to school and getting to work on time there is not time unless I get up at 4AM and you can forget that!

I have adjusted my diet as well from what I had when I first started here and its helped out a lot. I am just needing a little help with my routine as I know it could use some tweaking.

I appreciate it in advance guys! Oh and if anyone has some good supplements they recommend for help in fat loss please share.

Thanks!

 

[buddhabuilder]

You gotta get your legs in there! Something like;
Squats
SLDL
Leg Press
Leg Curls
Extensions
Calves

Also, IMO, your running too many things that overlap from day to day. It looks like you want a 5 day, 2 day off program, where your getting everything twice a week. You may want to consider a push/pull/legs approach where you would get most things twice. It would look like, push/pull/legs/push/pull, 2 days off, legs/push/pull/legs/push, 2 days off, etc. This is a popular routine around the site so you can probably find some examples if you search the forum. It looks like you know your exercises, and I'd guess you are doing 4 sets of 10-12. Hows the diet?

 

[Buildingup24]

You know, you don't have to look at training on a 7 day basis. I currently am doing Back/Trap/Bi--Chest/Shoulders--Legs/Abs--off--repeat (or if im feeling good, i'll start over without the day off)
Add in a leg day and don't half ass it.

To gain mass, eat a high protein diet, if you gain fat easily--carbs around your workout only or play with carb backloading. DONT BE AFRIAD TO EAT FAT.
Try to get on a proven program that has intensity and volume-there are so many out there.

Also, even when trying to gain mass, do SOME form of conditioning--don't run miles cuz its a losing battle with gaining mass. do some low intensity stuff or some high intensity cardio (sprints/prowler/kb swings).

 

[Bnewville10]

I have revisited my diet

830 am:

1 scoop Gold Standard Natural 100% whey
in water only

10:30

1 scoop same whey as above in water only

1:00

10 oz of ground turkey with mushrooms and mustard
or
1 can tuna with some hot peppers and pickles chopped in it
or
1 chicken breast grilled

4-5 pm

1 scoop whey in water


Come home around 630-7

10 oz of ground turkey with mushrooms and mustard
or
1 can tuna with some hot peppers and pickles chopped in it
or
1 chicken breast grilled

Work out at about 830.

1 scoop PRO-Gh from Now SPORTS with the gateraide mix that you add water too

after workout

1 scoop whey with water

 

[Buildingup24]

I wanna make a point when I say this, not offend---I'm 5'6" 155-160 and I eat more than you.

Do your shakes in milk. Eat more fat.
Eat some more carbs. And try to sub your shakes for whole food if possible (tho I do 3-4 scoops whey a day myself but that's on top of 9eggs a day and chicken/beef)

 

[Bnewville10]

I seemed to cut better eliminating the milk. Someone tell me if I am wrong, but that's just what my body seems to do well on.

 

[buddhabuilder]

I'm not seeing the calories there, and not knowing the grams of protein in each scoop of your powder....Here; at 210 pounds your looking for 335-360 grams of protein per day. And if your serious about bulking, something in the neighborhood of 3000 calories a day. You can figure out your caloric intake at calorieking.com. Put your food intake in there and see if your hitting the numbers.

 

[Buildingup24]

You cut better with milk cuz there was no dairy bloat- if u don't want to do milk- do peanut butter or nuts with your shakes. Hell- banana, peanut butter, chocolate protein some ice n water make for 1 hell of a tasty shake. Some yogurt will thicken that up for you as well

 

[Bnewville10]

1 scoop whey
130 cal
1g fat
5g carb
3G sugar
24g protein

1 can tuna
125 calories
2.5g fat
<2.5g carb
25g protein

Sent from my Desire HD using EliteFitness

 

[Krazie Apparel]

I agree w most of that. However 3000 cals a day may not b enough. You need to figure out what your bmr is and then double that. Thats the calls u need to eat. Like for me im 38 6'2" 210 w 13% bf. my bmr is like 2600. And for my activity level its 4200. So if i ate 3000 cals a day i wud lose weight. So u really need to know your bmr before set a calorie goal. Also u may feel strength is down because you might be over traininh muscles arnt getting enough time to repair and grow and they are fatigued. Mass happens with eating alot of food. But clean food and lots of protein and also the proper rest. Your body repairs and grows when you sleep not when u lift.