Please critique my diet/work-out :)

[treilin]

Alright I'm throwing this up so tear it apart please! I'm trying to gain some muscle, and more definition all over. I am 5'7", weigh 136, and am confused about my BF. I ordered some electronic calipers to help out. I have had numbers from 16-25%. People laugh at me if I say I have 25 % body fat. Most by looking at me say no more then 18%.... So I'm not sure. I'm taping right now.

DIET:
7:00 a.m. Yogurt (Mixed Berry- lowfat), 1/2 cup oatmeal, scoop of (GNC)Protein powder/with glucosamine
275 Cal, 3.5 grams of fat, 29.5 grams protein, 30.5 carbs

11:00 a.m. 1/4 c Peanuts, Salmon/egg mix, all-bran bar
380 Cal, 30 grams of fat, 21 grams of protein, 34 carbs

2:00 p.m. Chicken breast, salad (no dressing)
209 Cal, 5.3 grams of fat, 35.5 grams of protein, 2.7 carbs

7:30 p.m. 2 scoops of protein (Muscle Milk - contains creatine, added
glucosamine), 2 c Low-fat milk
508 Cal, 18 grams of fat, 48 grams of protein, 36 grams of carbs

9:00 p.m. Snack - 1 c canned Pumpkin, 2/3 c Marshmallows, splenda, cinnamon, nutmeg
180 Cal, 1 gram of fat, 4 grams of protein, 42 grams of carbs

Day Total = 1,552 Cal, 58.5 grams of fat, 138 grams of protein, 121 carbs

I would have ate at 5:00p.m. but I was busy working out....and I would have left off the 9:00 snack to drop the carbs.

I also take a Multi-Vitamin, 1000 Flax Seed Oil, 50 B complex, Triflex (chondroitin, glucosamine, MSM/SAMe combination), Vitamin E.

I'm not taking any thermogenics yet. I was thinking of using Thermorexin, Yohimburn ES, Levorex, and Glucorell-R. When I go to a cutting phase....

My work-out I did yesterday was a hard leg work-out:
warm-up - 2 mile, 15 minute run
Squats- 3 sets, 10 reps, 135 pounds In-between sets I did 10 squats no weight.
Leg Press-3 sets, reps: 5 lower, 5 middle, 5 top, 5 fast, 180 pounds
In-between sets I did standing single leg calf raises, 3 sets, 15 reps, 45 pounds
Leg Extension - 3 sets, reps: 5 both legs, 5 single leg, 5 both legs, 30 pounds
Alternated that with:
Hamstring Curl - 3 sets, reps: 15, weight 25
Seated Calf raises - 3 sets, 15 reps, 35 pounds
in-between sets I did standing calf raises both legs together no weight, 15 reps
Good -Mornings 3 sets, reps 15, 60 pound weight
Back Extensions - 3 sets, 15, 12, 10 to stretch my back out
alternated with 3 sets, 15 reps of leg raises.

My weekly schedule is supposed to be: Mon-run 60 minutes or 7 miles; Tues speed run 2 miles leg work-out; Wed run 60 minutes or 7 miles; Thurs speed run 2 miles back-bi's-abs; Friday light 15 minute warm-up- Chest, tri's, shoulder's; Saturday is my long run 10-13 miles. Sunday rest day. I Love to run and want to keep my distance up and that's why I think I have a hard time putting muscle on...

So any feed-back on anything would be appreciated

 

[The Shadow]

ditch the carbs before bed

lower or emiminate the fat postwork shake



up your weights........

too much running...the bset way to get that saggy flat runners ass....




dropt he long distance days to 2 per week...add in HIInterval cardio for two days

 

[Daisy_Girl]

One thing that jumped out at me....

Your goals are to 1) gain muscle and 2) become more defined.

This will require both gaining muscle and losing fat at the same time. Getting defined means losing fat. It is often VERY hard to do both at the same time.

Typically, gaining muscle requires a SURPLUS of calories and cutting bodyfat requries a DEFICIT of calories. Hard to have both, you see?

Best thing to do it pick ONE and focus on it for the next 8 weeks, then switch.


Like Shadow said, drop that snack. That is not a good choice, esp at that time of day. Last meal should really be protein and fat.

Also, you need more veggies. Add some steamed green veggies to your meals.

 

[Raina]

I agree with the others. I hate saying that...so uncreative. I can see how that much cardio hurts your lean mass gains. Is there a reason you want to be able to keep your distance up?

If you need that last snack switch it to something like cottage cheese instead of a high carb choice. I personally save those kinds of things for leg days.

 

[treilin]

Thanks for all of your replys. I'm training up for another few marathons in May, and July. That's why I want to keep the running and distance up. I just thought adding some more muscle could help me with running, besides looking more muscular.
Cottage Cheese is a good idea I do eat that with almonds. What is a good choice of grab and go food when you get a sweet tooth?

 

[Daisy_Girl]

sweet tooth? Sugar Free Jello and FF Cool Whip!

 

[Raina]

My "sweet" treat as of late is natural pb and celery. I know some people hate it but it's a return to childhood for me.

 

[ASU]

Choc whey protein mix it up with some FF cottage cheese and Nat PB

 

[treilin]

Hmmm all are good choices thanks

 

[The Shadow]

Choc whey protein mix it up with some FF cottage cheese and Nat PB

ANYTIME something if fat free - it automaticallyhas a hihger sugar content