My new diet and workout plan, critique!

  1. My new diet and workout plan, critique!

    Bonjour everyone,

    I posted here a few months ago but took some time off from training due to personal circumstances. But now im back (yay).
    Ok so i've got a new plan for bulking, Opinions wanted.


    7:55 am Protein pancakes-33g of protein

    11 am Another protein pancake 33g

    12:30 pm Tuna Bagels 35g

    3:30 pm Protein shake 16g
    2 cups of cottage cheese 30g protein

    7:00 Whatever is being cooked, usually some pasta with meat

    10 pm 18g protein shake

    This diet will give me roughly 170g of Protein in addition to that i get from my dinner. I only weigh 160 so this seems about right.


    Monday Tricep/chest

    Dips 10 reps 3 sets
    Close grip bench press 8 reps 3 sets
    Overhead extensions 8 reps 3 sets
    Tricep Kickbacks 8 reps 3 sets
    Skull crushers 8 reps 3 sets


    Flat bench press 8 reps 3 sets
    Incline bench press 8 reps 3 sets
    Decline bench press 8 reps 3 sets
    Dumbell flys 8 reps 3 sets
    Then to finish as many push ups as possible

    Thursday Bicep/back


    BB curls 8 reps 3 sets
    preacher curls 8 reps 3 sets


    I don't have a clue how to workout my back. Help me!

    Weekends shoulders/legs

    Military presses 8 reps 3 sets
    Upright barbell rows 8 reps 3 sets
    Pullups 8 reps 3 sets
    Shrugs 8 reps 3 sets

    Legs dont know how to work out these either lol help appreciated.

    Please don't flame me and ask me to do searches on the board as i have taken the time to put this together im not just being lazy and looking for easy answers.

    Thx in advance for any help. Much appreciated.

  2. Just some quick comments.

    Protein is not the only thing you should look at. Your overall calorie intake is just as important (or maybe more important - depends on what you typically eat?).

    Crowler posted a good workout plan in your last post, incl. specific exercises for legs and lats etc - didn't you like them. I'll tell...

    Anyway - here's hands down the best back exercise. It's a secret of the Bulgarian weight lifters that got brought to the west when Joe Weider sent his spys into the east block. You can find it here Super Back Lift

  3. Quote Originally Posted by Toby
    I don't have a clue how to workout my back. Help me!

    Legs dont know how to work out these either lol help appreciated.
    I do have to ask another question - what do you mean with you don't know how to workout your back and legs? The simple answer would be that you work them like any other body part... but that seems too simple?

    Yes, and overall you have too many sets IMO - more isn't always better.
  4. Thumbs down

    you diet sucks.
    you should buy a book or pay someone to help you with a proper meal plan,

    try for a balanced diet
    33% protien
    33% low gi carbs
    33% healthy fats.

    I am no expert but i have been getting great results with that type of diet.
    losing fat and building muscle and strength.

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