My new diet and workout plan, critique!

[Toby]

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.

Diet



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.


Workout

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

Chest

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

Biceps

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

Back

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

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.:box:

 

[rocketscientist]

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 Invalid Link Removed

 

[rocketscientist]

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

...
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.

 

[Bainsville]

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.