January 12 week program critique

[slim]

Good day.

I need a critique of my new workout program.

Some background info:
I was at 130lbs at the beginning of this year... some life challenges, health challenges. Classic Ecto to the extreme. Began working out around summer time. I am now 147lbs @ 15% bf - due to unknown work situation, travel and holidays I'm planning on doing one body part per day for December (with or without weights, depending on the situation) to keep things light muscle mass up.

In January I'd like to start a new bulking up program. I'm not sure if I should do 12 weeks solid with the same workout, or split it up 6 weeks heavy with bulk then 6 weeks lighter with cutting. Suggestions would be appreciated.

Diet is paramount for me. I plan on consuming a minimum of 2500 calories per day with 150g of protein from fish, chicken, beef and whey shakes (dairy is not good for me due to allergies). Also, rice, pasta, breads, oatmeal, nuts, home made yogurt, natural peanut butter, tuna tins potatoes, etc.. I think my diet has improved considerably over the past few months. I eat about 4-500 calories every 3 hours and ensuring I consume protein with every meal. I drink around a gallon (4L) of water per day and the only supplements I take are, whey shake, MRP, daily multi vitamin, glutamine and flax seed caps. I plan on keeping track of what I eat and the nutritional break down of the items.

Regardless, the first 6 week program looks like this, criticism and suggestion are more than welcome. All I have is a bench, a bar and some weights. Working out 3 days per week (the number of reps and sets are fluid..):

Day 1 - Legs

Front Squat - 2x12 (Warm up)
Squat - 4x3-10 rep range (heavy sets)
SLDL - 4x3-10
Calf Raises - 3x3-10
Leg Curls - 3x3-8

Day 2 - Rest

Day 3 - Back, Bicep

Warm up with bar
Bent Over Rows - 4x3-10
Curls - 3x3-8
Chins - 3 sets to failure
Spider Curls - 3x3-8

Day 4 - Rest

Day 5 - Chest, Shoulders, Triceps

Incline Bench: 2x8-12
Bench: 3x3-8 heavy sets
Military Press: 3x3-8
Skull Crushers: 3x3-8

Day 6 - Rest

Day 7 - Light Cardio

Light 2k jog or rope skipping.


Thanks.

[LiftGirl]

Originally Posted by slim

Diet is paramount for me. I plan on consuming a minimum of 2500 calories per day with 150g of protein from fish, chicken, beef and whey shakes (dairy is not good for me due to allergies). Also, rice, pasta, breads, oatmeal, nuts, home made yogurt, natural peanut butter, tuna tins potatoes, etc.

When you say you have dairy allergies, do you mean you are truly allergic to milk or lactose intolerant? (They are not the same thing)

If you have true dairy allergies, it's important that you stay away from all whey products and yogurt as well, unless you are eating soy yogurt.

If you're lactose intolerant, look for yogurt that says it has "live and active yogurt cultures" on the label. That means it has friendly bacteria in it that help digest the lactose. Look for whey isolate. Whey isolate is a more purified form of whey that takes out all (or almost all) of the lactose.

[slim]

Originally Posted by LiftGirl

When you say you have dairy allergies, do you mean you are truly allergic to milk or lactose intolerant? (They are not the same thing)

If you have true dairy allergies, it's important that you stay away from all whey products and yogurt as well, unless you are eating soy yogurt.

If you're lactose intolerant, look for yogurt that says it has "live and active yogurt cultures" on the label. That means it has friendly bacteria in it that help digest the lactose. Look for whey isolate. Whey isolate is a more purified form of whey that takes out all (or almost all) of the lactose.

Well, I'm supposed to cut all dairy out of my diet. As of late, when I have dairy, it has detrimental affects (according to the doctor). It slows the digestion down drastically while my system tries to process the dairy. She said home made yogurt is okay and whey protein shakes with water or juice are okay... we had tried experimenting with dairy alternatives (soy, hemp) but she recommends just cutting it out totally to see how my body reacts.

[Vas85]

I'd personally change Triceps to Day6 along with traps and Day4 with Biceps/Forearms

[slim]

Originally Posted by Vas85

I'd personally change Triceps to Day6 along with traps and Day4 with Biceps/Forearms

Just out of curiosity.... why would you do that? That kind of throws my whole day on/day off schedule out of whack

[bodyshop20]

I have done 6weeks bulking 6 weeks ripping and it works.
But if yr serious about yr bulk you should train heavy and bulk until you cant gain no more, then do the rip shedule until lean as required

[Vas85]

Originally Posted by slim

Just out of curiosity.... why would you do that? That kind of throws my whole day on/day off schedule out of whack

I did for a while train triceps on same day as chest and you just can't work it out as hard as you would like to... that's just what I found... unless your chest orutines comprise of dumbell flies or peck deck or cable rows then really I don't see how you could optimally train both your chest and your triceps.

[slim]

Originally Posted by Vas85

I'd personally change Triceps to Day6 along with traps and Day4 with Biceps/Forearms

I finished my first week of my original program.. and yeah, hitting tri's last on day 5 was really tough.. they were already spent. I'm going to refine it as per your suggestion and try that this week coming up.

Thanks for that. I'm wondering now, if I should split up Quads and Hamstrings.. I don't feel as though I'm getting an effective leg work out and legs are something I really need to beef up over the next 12 weeks


Day 1 - Legs
Front Squat
Squat
SLDL
Calf Raises
Leg Curls

Day 2 - Rest

Day 3 - Back
Warm up with bar
Bent Over Rows
Chins

Day 4 - Traps, Bicep
Bicep Curls
Shrugs
Spider Curls
Wrist Curls

Day 5 - Chest, Shoulders
Incline Bench
Bench

Day 6 - Tricep
Military Press
Skull Crushers

Day 7 - Light Cardio