Universal Nutrition Forum

alrite lads, here's my trainin schedule and diet, any suggestions ya have would be really appreciated:

i like to work upperbody all at once then legs on the nextday

1)one arm swiss ball rows; 3x10 on each(40kg)
assisted wide chins to failure(which is usually 7ish)

2)altrenating dumbell press; 3x10(37kg)
pushups to failure

3)lat pulldown; 3x8(dunno its in pounds)
body weight inverse rows(sometimes with plates if i can manage), to failure

4)stnding dumbell train, 8 reps on each from 14's down, then 30 fast reps on 2kg
standing barbell shrug 3x8

5)skull crushers;3x10(anywhere between 25 and 35kg)
swiis ball dips to failure

try to go high intensity and get it done within 50mins, but go over alot of the time.

legs:

squat; 3x6(140kg) to 90degrees
20box jumps, highest step

stiff leg deadlift; 3x6(120kg)
plyo jumps x 20

leg extension;3x15(dunno its in pounds)
walking lunges(20metres with dumbell(40kg) 40metres without,20 metres with)

hamstring curls;3x109(sually crying at this stage

)
ass to the grass bodyweight squat to failure

cardio:20mins bike
20mins crosstrainer
10krow

core;
back extensions on swiss ball
twisters
plank(1minute on 1minute off, 3 times)

my schedule goes like this usually;
monday upper /core
tuesday lower
wednesday cardio/core
thursday cardio
friday upper/core
saturday legs
sunday off

diet;
m1; 1 egg 2 whites, lypo6
postworkout; 2 scoops whey, 2 banannas, anator p70
m2; 200g chicken 150g veg
m3; 2 scoops caesin one tablespoon healthy peanut butter, udos oil
m4;250g of lean mince 100g of veg, lypo6
m5;2 scoops of caesin one table spoon of peenut butter and one of udos oil

2 fish tabs with every meal

I dont think ur getting enuf protein at breakfast and with the exception of bananas post workout theres not many carbs!U tryin low carb possibly keto?

All meals should have equal macros bro, bar pwo.

Up your protein at meal 1, very little there man. You need to be getting fats in with all meals (except pwo), there's none in your chicken meal.

would havin a a scoop of whey at meal one get me up to a gud amount?? would add more eggs but can't stomach them.

and would adding an oil to the chicken meal bring it up to scratch.
i'm only takin carbs postworkout meal, will i still go into ketosis or do i have to drop carbs completely???

anyone any thoughts on the program??trying to keep it slightly rugby oreintated

chunkymonkey wrote:

would havin a a scoop of whey at meal one get me up to a gud amount?? would add more eggs but can't stomach them.

and would adding an oil to the chicken meal bring it up to scratch.
i'm only takin carbs postworkout meal, will i still go into ketosis or do i have to drop carbs completely???

Make your protein up whatever way you want, just once it's from a complete source, i.e beef, fish, chicken, whey, eggs.

Going into ketosis depends on the person, you'll find you'll probably ingest 30 - 40g of carbs a day from indirect sources (like if you're eating nuts for a fat source, they'll be a few carbs in there too) but that amount of carbs isn't enough to knock you out of ketosis. Just don't eat any carbs from a direct source, like sugars, breads, cereals etc.

After a couple of weeks you may be able to ingest a few carbs (no more then 40g) pwo, but that's it, the rest of your diet would have to be totally free from crabs, totally free!

Adding a tbs of oil (olive, walnut, avocado, fish oil etc) will give you 14g of fat to a meal.

chunkymonkey wrote:

anyone any thoughts on the program??trying to keep it slightly rugby oreintated

Your workout isn't one that I would be into at all, but others on the forum would disagree with me here. For one, you're training 4 times a week which is good, but your hitting each muscle group twice a week which I wouldn't be a fan of. IMO you'd be better of training each body part hard once a week. You could follow a split like the below.

Chest/Biceps
Back
Shoulders/Triceps
Legs

The aim at each workout would be to train at a high intensity and bring the muscle to failure on each exercise you are using. If you are new to lifting, use compound lifts which are great for building strength and size. Don't sacrifice form for ego i.e. if you need time to get comfortable with these exercises then that's cool. There's no point rushing into these exercises until you know how to lift with them correctly and really use the muscle you are targeting. You can lay off the intensity for the first couple of weeks until you establish yourself and the weights you want to use with these exercises.