Some constructive criticism would be greatly appreciated!!!!

[raze]

ok guys! this is a program for a m8 of mine and wanted to see if you guys could see if i missed something or needed to change/add anything. any constructive ideas would be greatly appreciated. his goal is to cut fat and tone up! here is his pic

http://www.teamizm.net/jim/Pics/kskinheadliketrav.JPG

thanks ahead for constructive replys

Cutter Program


Diet

NO SIMPLE CARBS (processed sugars including soft drink etc)
No alcohol (yes no alcohol fucker) http://www.skinnyguy.net/alcohol.html

Diet:
- Eggs
- Colorful veggies (no limit)
- Meat/fish/fowl (no limit)
- Limit amount of bread
- Limited cheese
- Limited fruit intake (1-2 pieces a day)
- limited splendor (kfc, maccas etc.)
- water (drink and drink some more!)
- MRP (meal replacement powder) * try and limit your use to once maybe twice a day

Supplements
- Centrum (multi vitamin, multi mineral)

Sample meals

1) Breakfast – Nutrition shake + water
Mid morning – cottage cheese mixed with fat free Yoplait Yogurt + water
Lunch – Turkey sandwich with lettuce, tomato, mustered on a whole wheat bread + water
Mid afternoon – Another shake OR a piece of fruit and another serving of cottage cheese and yogurt + water.
Dinner – Spagetti and meatballs OR Grilled salmon etc. with vegetables + water
Desert – Another shake OR Peaches and cream + water

2) Breakfast – Omlete + water
Mid Morning – Nutrition shake + water
Lunch – Roast beef sub + water
Mid Afternoon – nutrition shake + water
Dinner – Meat loaf with vegetables + water
Desert – black forest pudding + water

3) Breakfast – Nutrition shake + water
Mid Morning –2 x boiled eggs with an orange + water
Lunch – Tuna and salad wrap + water
Mid Afternoon – Nutrition shake OR chicken noodle soup + water
Dinner – Chicken parmesan with vegetables + water
Desert – Walnut brownie + water



Eat 6 times a day in portioned quantities, don’t eat right before bed, eat an hour after your workout (eating an hour after your workout revs up your metabolism and has been scientifically proven to burn more fat! Keep this diet until you have cut the amount of fat off desired

Training

Monday – weights
Tuesday – cardio
Wednesday – weights
Thursday – cardio
Friday – weights

Monday – cardio
Tuesday – weights
Wednesday – cardio
Thursday – weights
Friday - cardio

And so on…

Note: cardio is to be done on an empty stomach
For cardio days do 25 - 30 minutes of running or on a stationary bike

Weight Program A

Between 12 – 15 reps
5 sets of each exercise
Max 1 minute break in between sets!

Exercise
Flat Bench







Exercise
Decline Bench







Exercise
Shoulder Press







Exercise
Shrugs







Exercise
Close Grip Bench Press








Weight Program B

Exercise
Squats







Exercise
Leg press






Exercise
Calf raises





Exercise
Weighted crunches






Exercise
Weighted leg raises








Weight Program C

Exercise
Seated cable row







Exercise
Lat Pull Down Machine







Exercise
One Arm Rows







Exercise
Dumbbell Curls







Exercise
Preacher Curls

 

[coryriffel011]

The main thing I would say is get those shakes out of there and put in some more real food. In my opinion shakes should only be used PWO, with maltodextrin/dextrose

 

[jdevlin1985]

And ditch the all bread in my opinion.

 

[thelion2005]

And ditch the all bread in my opinion.

and the pasta and any grains - it all converts to sugar .... and read labels to spot SUGAR. It is hid in so much.

Drop your reps to 8-6. You'll burn out on 12-15. Drop your sets to 3. Give the last set your all.

The diet change will make the biggest dif.

 

[Tomek.. The HULK]

Breakfast should be one of the biggest meals of the day with the rest being bit smaller and dinner being yet again smaller..
Drop the carbs from dinner...

 

[KidnKorner]

don’t eat right before bed

Umm, why not? The worst thing you could do for your metabolism is go to bed on an empty stomach. The body is about to fast for 8 hours or however long the person is going to be sleeping.

How about a casien shake, or low fat cottage cheese and an apple slice?

and the pasta and any grains - it all converts to sugar .... and read labels to spot SUGAR. It is hid in so much.

Even whole weat pasta? It has a lower glycemic number than brown rice.

and read labels to spot SUGAR. It is hid in so much.

I would think that as long as its the 5th ingrediant or lower you would be ok(I learned this in a collegiate nutrition course). Any word ending in "ose" genearlly speaking right?

 

[raze]

thanks for your replys boys! much appreciated!