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Nick500 · 24-01-2006, 06:44 PM

Quote:

Originally Posted by whitehot

Hi people, I would appreciate some input from any of you experts out there on my training routine and diet etc.

I am 35 years old 5'8 tall and currently weigh 151lbs (68 kilos) with 9% body fat.I have been training for 2 1/2 years and over the last few months I seem to have plateaued on the weight I can lift and muscle gain.

My current training routine looks like this:

Warm up- 10 mins on x-trainer

Mon/Thurs:
CHEST

Flat barbell bench press-4 sets 10,8,8,6 increasing weight on each set
Crossovers-3 sets 10,8,6 as above regarding weight
Incline dumbell press-4 sets 10,8,8,6 same weight
Pullovers-3 sets 10,10,10 same weight

BACK

Lat pulldowns-4 sets 10,10,8,6 increasing weight on each set
Seated rows-4 sets 10,10,8,6 same weight
hyper extensions-3 sets 10,10,10 holding 10kg weight

Bi's

EZ bar preacher curls-3 sets 10,10,8 increase weight on last set
21's-3 sets 10,10,10 same weight

Tue/Fri:
Shoulders

Military press-4 sets 10,10,8,6 increasing weight on each set
Upright rows-4 sets 10,8,8,6 same weight
Front plate raise-3 sets 10,10,10 same weight
Shrugs-4 sets 10,10,8,8 increase weight on each set

Legs

Squats-3 sets 10,10,8 increasing weight on each set
Hamstring curls-3 sets 10,10,8 weight as above
standing calf raises-3 sets 10,10,10 weight as above

Tri's

Tricep Extensions-4 sets 10,10,10,8 incresing weight on eac set
Tricep pushdowns-4 sets 10,10,10,8 weight as above

I alternate the amount of sets I would do for chest/back on mon/thurs ie 4 sets of chest 3 sets of back on a monday then 3 sets of chest 4 of back on a thursday and the same with shoulders and legs just to mix it up a bit.I try and fit one abs session in a week depending how knackered I feel at the end of a session.

My diet consists of a typical day like this:

6:30 large bowl of porridge, glass of fruit juice
9:30 3 pieces of lean back bacon on bread, tea or coffee
12:00 chicken breasts on bread with salad, yoghurt, piece of fruit, water
2:30 4 scoops whey protein with water
5:15 3 scoops whey protein with water (after training)
7:00 Steak/chicken/salmon (1 of these) with jacket potato, rice, veg, water
9:30 bowl of pasta or noodles or scrambled egg on toast, 2 scoops of whey with water.

I take CEE each day before training

My goals are to put on a further 14lbs (6kg) of lean muscle so any advice anyone can offer to help me achieve t hiswould be appreciated.

Thanks Mike

thats a lot of whey protein you are taking there ! i tihnk 4 scoops is excessive to say the least, that about 100 grams of protein just there, most likely to be above your body's ability to absorb. Better to split up those 7 scoops between 12 and 7pm to 1 every hour if you could, but ideally you should be eating a meal in there instead of taking all that whey. I would suggest putting 2 of those scoops with your 6:30 meal, having another helping of chicken breasts on salad at 230, having 1 - 2 scoops with oats before working and 1 - 2 scoops with oats or dextrose (depending on your PWO schedule) after working out, then have your 7:00 meal about 6:00, have the 9:30 meal about 8:00, and before bed have 2 scoops of whey in milk (for slow absorbtion).

This way you have spread out the protein requirements better throughout the day, remember protein powder is a supplement not a replacement for food (but fine to make MRP shakes with it).

Good start though !

Nick