please critique

[markshark]

...any improvements or suggestions on this routine would greatly be appreciated. K to anyone who actually helps and doesnt flame the shit out of me until the firetruck comes.

current cycle:

wk 1-10 test e 500mg/wk
wk 2-8 tren e 300mg/wk
wk 2-8 winny 60mg/day

goals: strength and lean gain while cutting some bf

routine:

Monday: chest, abs
Tuesday: back, bis
Wed: 25 min cardio
Thursday: shoulders, tris
friday: legs, cardio, abs
sat off
sunday:cardio 25 min


diet:

Wake up: 2000mg vitamin C, 500mg B5, banana, 2 cups oatmeal w/ a few berries mixed in, 2 scoops whey in water (10:30 am)

Meal 2: 1 orange, 2 yolks, 4 whites, 2 slices wheat bread, 1-2 scoops natural peanute butter (2pm by this time)

4pm- work out

5:15 pm -postworkout shake (12 oz gatorade mixed w/ 2 scoops whey, 1 banana)

6:15 pm - 2 1/2 cups brown rice, 2 chicken breasts, spinach

9 pm: 2 1/2 scoops whey in water, spinach

11:30 pm: 10 egg whites, 2 tbsp natural peanut butter

other supps throughout the day: milk thistle, glucosamine

 

[*Bunny*]

Sorry if this seems rushed... but how do you feel on this diet now? Hungry? Cals seem low. Seems like I eat more than that and I'm at around 1800-2100 a day usually.

What are the macros on that? www.fitday.com

I see one meal where you're adding a fat source. Flax, Fish oil, almonds walnuts, etc. Need more healthy fats?

This seems like a lot ... is this measured cooked or dry: 2 1/2 cups brown rice?

I'd ditch the "wheat" bread. Maybe add a better carb source, if you don't wanna let go of the bread there are better choices out there. You can also add some fat to last meal of the day since there are 11 hours from last meal to Meal # 1.

Can't help you on your AAS

W/O comment ... I usually tell people if the training works for you and you are seeing progress, then stick with it until something starts to waiver, energy, strength, plateau. If you were me & hit chest HARD, then you might be sore to hit back just as hard the next day, since you're adding bi's to it. Just a thought.

What are you doing for cardio? Steady State? Do you hate cardio? Are sprints an option? I shred up from sprinting pretty quickly.

 

[markshark]

Sorry if this seems rushed... but how do you feel on this diet now? Hungry? Cals seem low. Seems like I eat more than that and I'm at around 1800-2100 a day usually.

What are the macros on that? www.fitday.com

I see one meal where you're adding a fat source. Flax, Fish oil, almonds walnuts, etc. Need more healthy fats?

This seems like a lot ... is this measured cooked or dry: 2 1/2 cups brown rice?

I'd ditch the "wheat" bread. Maybe add a better carb source, if you don't wanna let go of the bread there are better choices out there. You can also add some fat to last meal of the day since there are 11 hours from last meal to Meal # 1.

Can't help you on your AAS

W/O comment ... I usually tell people if the training works for you and you are seeing progress, then stick with it until something starts to waiver, energy, strength, plateau. If you were me & hit chest HARD, then you might be sore to hit back just as hard the next day, since you're adding bi's to it. Just a thought.

What are you doing for cardio? Steady State? Do you hate cardio? Are sprints an option? I shred up from sprinting pretty quickly.

cardio bike right now. im saving the serious cardio for summer (i.e. sprinting and what not) because right now im averaging 4 hours of sleep per night and feel like shit most of the time to do any hard cardio. and i dont feel comfortable doing back after chest day but im not sure where else to fit it into my routine. the rice is cooked. i sometimes take in 2 tbsp natural peanut butter along with my nightly eggwhites as well.

 

[*Bunny*]

cardio bike right now. im saving the serious cardio for summer (i.e. sprinting and what not) because right now im averaging 4 hours of sleep per night and feel like shit most of the time to do any hard cardio. and i dont feel comfortable doing back after chest day but im not sure where else to fit it into my routine. the rice is cooked. i sometimes take in 2 tbsp natural peanut butter along with my nightly eggwhites as well.

Are you under time contraints? Why aren't you sleeping?
I am firm believer in Sleep = muscle recovery.

Why not something like...

Monday: chest, abs
Tuesday: Legs, cardio
Wed: back, bis
Thursday: 25 min cardio
friday: shoulders, tris, abs
sat off
sunday:cardio 25 min

 

[markshark]

Are you under time contraints? Why aren't you sleeping?
I am firm believer in Sleep = muscle recovery.

Why not something like...

Monday: chest, abs
Tuesday: Legs, cardio
Wed: back, bis
Thursday: 25 min cardio
friday: shoulders, tris, abs
sat off
sunday:cardio 25 min

yea ive had sleep troubles for about 2 years now and have been on sleep meds. right now im all out of them so im averaging hardly any sleep. i lay in bed about 12 hours a day but sleep 4 max unless i get my lunesta in or can borrow some klonopin off someone. i like the looks of the routine u posted but 3 days in a row of hard lifting would make me feel like i couldnt recover.

 

[alex2678]

Sleep is really important if you're trying to lose fat and preserve muscle. Controls cortisol, GH, norepinphrine and just about every other hormone involved in the whole anabolic process. In college I when I was working late and had class in the morning was only able to get a few hours sleep per night. Fat loss and muscle growth were almost non existent at the time. Have you tried Benadryl, Melatonin or Tylenol PM? One study showed that it's actually more disruptive to your system if you lay in bed and toss and turn hours at a time. Try getting up and doing something that might help you relax and fall asleep faster to get your schedule back on track.

 

[markshark]

Sleep is really important if you're trying to lose fat and preserve muscle. Controls cortisol, GH, norepinphrine and just about every other hormone involved in the whole anabolic process. In college I when I was working late and had class in the morning was only able to get a few hours sleep per night. Fat loss and muscle growth were almost non existent at the time. Have you tried Benadryl, Melatonin or Tylenol PM? One study showed that it's actually more disruptive to your system if you lay in bed and toss and turn hours at a time. Try getting up and doing something that might help you relax and fall asleep faster to get your schedule back on track.

yea ive tried all 3 of those supps. i would like to do cardio today but got about 2 hours of sleep last nite.

 

[*Bunny*]

yea ive had sleep troubles for about 2 years now and have been on sleep meds. right now im all out of them so im averaging hardly any sleep. i lay in bed about 12 hours a day but sleep 4 max unless i get my lunesta in or can borrow some klonopin off someone. i like the looks of the routine u posted but 3 days in a row of hard lifting would make me feel like i couldnt recover.

I understand ... The possibilities for split combinations are endless ...

If you want a change, flip things around
If your goal changes, flip things around
If you are bored, flip things around
If it just doesn't work, flip things around.

Until you nail this sleep issue or get it under control, & maybe even add another meal to get the cals up (since Im guessing they are low) You can even do something like

M - Back and Shoulders
T - REST (maybe cardio & abs)
W - legs
Th - Chest/arms
F - REST (maybe cardio & abs)
Sa - REST
Su - REPEAT

or

M - Back and Shoulders
T - REST (maybe cardio & abs)
W - legs
Th - REST
F - Chest/arms
Sa - REST (maybe cardio & abs)
Su - REST This leave 2 days til you hit back again ...

Now I'm not saying you have to do the above, only suggesting possible ideas to allow for adequate recovery time for your muscles ... I have no clue to where your AAS fits in to this or how is may be affecting your sleep (if at all).

 

[alex2678]

yea ive tried all 3 of those supps. i would like to do cardio today but got about 2 hours of sleep last nite.

Wow 2 hours. Have you checked into a sleep specialist as to why you can't fall asleep? Caffeine, nicotine, ephedrine...? Really hot showers or baths right before bedtime can help too. When you get out, your body tempertature automatically drops speeding up the sleep process. Sun light therapy is another treatment for insomnia that you might want to look into.

And good advice above on your diet and splits. (Must spread some K before giving it to Bunny again. )

 

[markshark]

Wow 2 hours. Have you checked into a sleep specialist as to why you can't fall asleep? Caffeine, nicotine, ephedrine...? Really hot showers or baths right before bedtime can help too. When you get out, your body tempertature automatically drops speeding up the sleep process. Sun light therapy is another treatment for insomnia that you might want to look into.

And good advice above on your diet and splits. (Must spread some K before giving it to Bunny again. )

tried it all...sleep studies, psychologists, docs and every natural suggestion in the books. i go about 3 times a week with 0 hours of sleep, meaning i lay for 10 hours in bed with my eyes shut but am awake the entire time.