I'm doing something wrong...a critical look at my trainning and diet

[NewbieChris]

Training looks like this:


Sunday: Back

-Lat Pull downs: (12, 10, 8, 6) or pull ups 4 sets of as many as I can do which is like 10
-Seated row (12, 10, 8) usually with a rounded bar so that I can get as much 'pinch' in the bas as possible
-High Row (12, 10, 8)
-Superset Deadlifts (10, 8, 8) and pull overs (12 x3)

Monday: Chest

-Flat Bench Press (warm up, 12, 10, 6)
-Incline DB Press (12, 10, 8, 6)
-Decline Pec Flys (10x3)
-Dumbell Flys(10x3)

Tuesday: Biceps

-Preacher Curls (warmup, 10, 8, 8 r 6)
-Barbell Curls (12, 10, 8)
-Standing Hammer Curls (12, 10, 8)
-Holding Curls (10x3)

Wednesday: Triceps

-Close Grip BP (12, 10, 8, 6)
-OH Tri ext (10, 8, 6)
-Skull Crushers (12, 10, 10)
-Dips

Thursday: Legs

-Squat (12, 10, 8)
-Leg Press (12, 10, 8)
-Leg Ext (12, 10, 8)
-Leg Curl (12, 10, 8)
-Calf Raises (10x3)
-Skater Hops, Stairs

Friday: Shoulders

-Barbell Shoulder Press (12, 10, 8, 6)
-DB Shoulder Press (12, 10, 8)
-Around the Worlds (12x3)
-R. Delt Fly (12, 10, 10)
-Shrugs (12x3)


Diet looks like this:

9:30 am: 5 egg whites, 1 egg, wheat bread, water
12:30 pm: 6 oz chicken, 1/2 cup rice, avacado
3:00 pm: 6 oz ground beef, 1/2 cup noodle
5:15/5:3 pm: Post workout Shake (8-10oz Fat Free milk, 2 scoops whey protein)
8:30 pm: 6 oz chicken, 1/2 cup sweet potatoes, salad/asparagus/greenbeans



I think I might be doing too many sets/exercises. I did something different for back yesterday. I superseded pullovers and high rows for 3 sets each. Then I did dead lifts and my back was pretty sore. I think it was a good work out, but is that actually enough to keep/make my back stronger? Do you think I should stick to like 3 workouts for 3 reps and then end for the day?


I should also specify that I am trying to lost bf while gaining muscle. So, I realize it might be hard to gain as quickly as I would like. Any and all advice is welcome, please be kind. :)

[Bouncer]

Bottom line bro, you aren't going to gain anything on that diet. that is honestly a starvation diet. you need to read up in the diet section. you need a lot more good fats, more meals, more carbs etc. you training is fine, it is your diet that is your problem. your metabolism is suffering from the diet. so not only are you going to burn less fat but your not going to gain any muscle.

[NewbieChris]

Bottom line bro, you aren't going to gain anything on that diet. that is honestly a starvation diet. you need to read up in the diet section. you need a lot more good fats, more meals, more carbs etc. you training is fine, it is your diet that is your problem. your metabolism is suffering from the diet. so not only are you going to burn less fat but your not going to gain any muscle.

I know, but I was hoping to shed some body fat, but also keep/increase(preferably increase) my strength. Its essentially around 2400 calories and I realize that isn't a lot. Its about 500 below my BMR. I just didn't want to curb my eating too much, but it would be nice to shed some bf. Would you recommend eating more, then running in the morning and burning the stored fat. I realize that it is kind of counter productive, but if I eat more during the day I'm getting the calories and I can build muscle. The running in the morning wouldn't kill the gains, right?

[Bouncer]

your going to have to pick one bro. burn off the fat or put on the size. instead of focusing on one goal and achieving that goal in a much faster amount of time, you are focused on 2 different things and you are going to have a hard time achieving either of them.

[NewbieChris]

I probably know what you are going to say, but I'm going to ask anyway. If I did a cycle and ate a real clean diet would I be able to do what I'm thinking. BTW, I'm not trying to knock down too much. I'd just like to be at like 12% instead of like 15% bf. Or would that just be a really bad idea? I do realize that my entire body composition would probably change as well.

[Bouncer]

even on AAS. the best way to accomplish your goal is to focus on one objective. get down to your desired bf% and then slowly try to gain mass. that will come much easier then trying to loose fat and gain muscle at the same time. my suggestion.. don't worry about putting on any size right now.

[NewbieChris]

I knew I was going to hear this. I just don't want to lose strength. Lame, I realize. Ugh. I'm actually thinking I might but back my diet to like 2000 calories and running twice a day. I suppose that could make it quick?

[Bouncer]

I knew I was going to hear this. I just don't want to lose strength. Lame, I realize. Ugh. I'm actually thinking I might but back my diet to like 2000 calories and running twice a day. I suppose that could make it quick?

wrong again. lol. we all have to deal with this fight in our head bro.

2000 cals a day and running will put you in a severe cal deficit. your metabolism will slow to a crawl and your muscle will poor off you. slow and steady bro. nothing comes quick in this game.

[NewbieChris]

:breakit: I hate it! Can I at least stay at the diet I have? Its about 2400 calories? Or do you think I should still add more fat and carbs?

[Bouncer]

:breakit: I hate it! Can I at least stay at the diet I have? Its about 2400 calories? Or do you think I should still add more fat and carbs?

i think you should evaluate. look in the mirror, stay with your current diet. look in the mirror again in a month. if you see no change, you need to change it.

[Stonecold54]

13 sets for biceps?????????? yeah something is definetly WRONG. it is possible to not lose strength on a calorie defecient diet since most strength comes not from "muscle" but other means "CNS training, practice, etc..." if you are trying to lose weight than back off on the damn gym...you lose bodyfat from diet but if you train 7 days a week like a tri-athlete your catabolic hormones are gonna go through the roof or are already there. take a few weeks off stick with the diet and then SLOWY go back into training like 3 days a week. your biceps will thank me. (oh yeah and you never saw me, lol)

[Control]

That's just way too much lifting and not enough food.

[NYCmitch25]

SC is a retard ignore him LOL. he trains legs in 15 minutes and actually thinks hes doing something

the routine is shit. your trying to lose w8t by lifting. diet and cardio = fat lose. your diet is sick fucking joke. one of the worse ive seen in a while
do you even do cardio? 3-4 cardio days 3-8pm you need more food here in particular

[Bouncer]

SC is a retard ignore him LOL. he trains legs in 15 minutes and actually thinks hes doing something

the routine is shit. your trying to lose w8t by lifting. diet and cardio = fat lose. your diet is sick fucking joke. one of the worse ive seen in a while
do you even do cardio? 3-4 cardio days 3-8pm you need more food here in particular

calm down there slick. i think sometimes we tend to be to critical of new people trying to get into shape. you say his diet, "is the worst you have seen in awhile". have you been out in public, do you see the shit people eat? lol. his diet is better then 99% of the American population. is it great compared to the bodybuilding community and people on this board, maybe not but lets not put the guy down for trying. fuck, when i first got into it, i was eating pizza and dbol all day. lmao.

at least he is here trying to learn and improve. i applaud him for that. even though he is a tool. :P

[redback]

calm down there slick. i think sometimes we tend to be to critical of new people trying to get into shape. you say his diet, "is the worst you have seen in awhile". have you been out in public, do you see the shit people eat? lol. his diet is better then 99% of the American population. is it great compared to the bodybuilding community and people on this board, maybe not but lets not put the guy down for trying. fuck, when i first got into it, i was eating pizza and dbol all day. lmao.

yeah i would agree, he's doin better than most newbs