Lots of info here..help

[Mr_lift]

As you guys can see, I don't post much. I mostly just look and take info that I can use. Well I wanted to post a few questions I had. First background, diet, and workout


I started training about 1 yr ago. My stats at the start were 5' 10" 185# and lots of fat. I had no muscle at all. All I ate was fast food and loads of sweets. I mean I would eat a whole box of swiss cakes in 25 mins. That's like 1200 cal. Luckily I have a faster metabbolism that most or I would have been way over 200#. Anyways, I started eat much better and began a lifting program. I learned everything from this site. I started a whole body program 3 days a week. I dropped down to around 160# and lost most of the fat( no fat mid section). I am now at 175( mostly muscle gain) and started a new program a month or so ago. My goals are to just be healthy. I would like to be around 195 lbs and a low bf 10% so I could see more of my abs.

could you please rate my diet and workout program?

After I reach my goals, how should I lift to keep what I gain.

diet:

breakfast Bowl of wheaties w/ 2% milk
protein shake
meal 2 can of chicken breast with cheese
or granola bar
or yogurt
or banana w/ PB
lunch ham,turkey, or chicken sandwich on wheat bread,
with cheese and mustard.
salad
yogurt
lots of water
meal 4 can of chicken breast with cheese
or yogurt
or banana w/ PB
or granola bar
---- workout--------
post workout gatorade
protein shake

dinner chicken, pork, or pasta
rice( flavored rice or pasta)
Vegs
meal 6 banana or yogurt



workout

Monday bench press(flat) 3x6-8
bench press(incline) 3x6-8
dips 3x8
shrugs 3x8
Legg curls 3x8
ab crunch 3x30

wednesday DB curls 3x6-8
tri pull down 3x8-8
lat pull down 3x8
shoulder press 3x8
legg ext 3x8

Friday bench press(flat) 3x6-8
DB decline press 3x8
db fly 3x8
calf raise 3x25
seated row 3x8

I do the heavy bag and pushups on my off days and weekend.

[Hulkeye]

Im still deciding on your diet and work-out routine...so far everything looks to be okay for someone just trying to stay healthy. The next time you post try stating exactly what you want your body to look like (muscle mass, toned, etc.). Also, try setting a solid goal for a few months and track your progress. This helped me immensly as my starting stats looked just like yours (weight and height wise). What I want to say for now is that, like you, I found this website very helpful for information and questions I had. Most of the people on this site are also very knowledgable. However, I think you should try to join at least one other site for bodybuilding information. You dont want to place all your ducks in one basket if you know what I mean. Keep up with this site but see what other people are saying and try a few different things. You have to eventually find that middle ground that works for you as every body is different. Thats it for now. Check responces from threenorns and mostmuscle. They seem to have been the most helpful for me. But like I said with the ducks!

[Mr_lift]

I want to put on mass and then tone/cut. I'm not trying to compete or anything. Being healthy isn't my only motivation. I just want to have some good size and look and feel good. I have gained about 10-12 lb of muscle to this date. They only thing I'm having trouble with is my right lower pec.

[Hulkeye]

To put on mass first, then cut down you want to increase your calories slightly and your carbs. No cardio or light cardio while bulking. You dont want to burn good fat that has the potential of becomming muscle. As far as pec trouble I would say just to take it easy for a few days or even a week or so. When you start feeling better just do light weight sets for a while. Try 3 sets of 8 with weight that you could do 10 times. If the pec continues to feel okay then up the weight to failure at the 8th rep. If the pec does not get better I would say stop working them and contact your doctor. Most of the time its just slight overworking or failure to stretch that would cause a muscle ache so give it time first. Let me know what you think about the trial chest exercise.

[Mr_lift]

sorry... the problem I'm having with my pec is development. My right lower pec is much smaller that my left. The upper pec is fine, it's just the lower. I have changed the way I'm doing my dips and started decline db press.

[Hulkeye]

Try decline dumbell press. The arm seperation will do wonders for each pec seperately.

[Khaine]

Well, over the course of the week, you have 18 sets for chest, plus push ups, but only 6 sets for back..... Why is that.....?

I'd pick 12 sets for chest, do these on Monday, and then give your chest a full week of recovery, rather than 9 sets and only 4 days rest.....

Then put some more back work in on Friday.... I see you're not doing any deadlifts, which you should be doing, as they are tremendous..... Throw some barbell rows in there too......

Squats would be a nice addition for leg development..... Leg extensions alone won't cut it...... Grouping your leg exercises on one day, say Wednesday, could also be beneficial, as this will extend the rest period..... Same as with the chest really.....

[nic6paul]

Here is where you can find a much better split than what you have going on right now http://ast-ss.com/max-ot/max-ot_intro.asp this program is good for the beginner and the advanced. You are hardly even work every body part but your chest. I would also check out the diets of others on this board.

[cursor]

Originally Posted by Hulkeye

... put on mass first, then cut down you want to increase your calories slightly and your carbs. No cardio or light cardio while bulking. You dont want to burn good fat that has the potential of becomming muscle.

It sounds like you're just a bit misinformed.

1. Cardio while 'bulking' is just fine.
2. Any fat gained while 'bulking' is of no benefit to you. And, by the way, fat never "has the potential of becoming muscle." Tissue structures are entirely different. One cannot 'become' the other.