Please Critique my Diet and Routine

  1. Please Critique my Diet and Routine


    First time poster - just found this site today and it looks like a great forum.

    Bit about me:

    I was naturally very skinny when I was a kid and have always had no issues having huge/jacked legs but my arms have traditionally been extremely small.

    When I was around 18 I weighed in right around 180 or so, after high-school I got lazy and started to put on a decent amount of fat and by 23 I hit ~245lbs! I cleaned up my diet and started working out a decent amount when I was 27 and through some cardio (hardly any) and mostly eating right and lifting daily I eventually went down to 170.

    Fast forward to today, I'm going to be 30 in June and am looking to bulk up and finally add muscle to my arms and reduce the fat from my mid-section and am turning to all of you for advice - I'm right around 170lbs and am just under 5.10.

    My routine:

    I do a push/pull workout and only focus on my arms and abs. If I posted pictures of my legs most people would probably call b/s that I never work them out, though I will say this; I live in NYC and daily I average about 2-3 miles just by doing basic errands Ė outside of that I never work my legs.

    Also, my gym only has dumbbells Ė I live in an apartment building and use what we have.

    I alternate the following throughout the week, I work out a total of 4-5 days a week:

    Bench Press (traditional with dumbbells)
    3 sets of 8-12 reps

    Bench Press (decline with dumbbells)
    3 sets of 8-12 reps

    Bench Press (Vertical - Machine)
    3 sets of 8-12 reps

    3 sets of 8-10

    Dumbbell Tricep Extensions
    3 sets of 8-10

    Tate Press
    3 sets of 8-10

    Shoulder Press (Machine)
    3 sets of 8-10lbs


    Alternating Arm Curls (with dumbbells)
    40lbs per arm
    3 sets of 6-8 per arm

    Tricep Extensions (with cable machine)
    3 sets of 8-10

    Single Arm Roll (with dumbbells)
    55lbs per arm
    3 sets of 8-10

    3 sets of 8-10

    Cable Crossover
    45lbs per side
    3 sets of 8-10

    Low Cable Pulley Rows
    3 sets of 8-10

    Abs Workout

    Leg Lifts
    30 seconds
    2 sets

    Plank (Arms fully extended)
    45 seconds
    2 sets

    Side Plank (Arms fully extended)
    30 seconds alternating each arm
    2 sets

    Reverse Crunch
    Count: 20
    2 sets

    Daily (average) Meal:

    8:00 English Muffin 100 Calories
    8:00 Flax Oil for Muffin 120 Calories
    8:30 Protein Drink 280 Calories
    9:30 Creatine 310 Calories
    9:30 Protein Drink 280 Calories
    9:30 Recovery Drink 80 Calories
    12:30 Wrap 50 Calories
    12:30 Turkey or something similar 200 Calories
    12:30 Hummus 260 Calories
    3:00 Nuts or something similar 200 Calories
    4:00 Protein Drink 280 Calories
    6:00 Shrimp or Chicken or something similar with vegetables 700 Calories

    Total: 2860 Calories


    This is on a full day with me being 100% consistent with my schedule, this doesnít always happen though and I usually miss about 200 or so calories.

    I havenít counted up average calories in awhile and was kind of shock by my intake, though Iím looking to all of you on advice about cutting stuff out.


    NOTE: This is the first quarter I've taken more than protein/whey

    • NovedexXT - Anti-Aromatase - Two pills at night as recommended by the bottle
    • Hot Rox Extreme - Taking one pill two times a day as recommended by the bottle
    • Anabolic Halo - Cryo-Anabolic Post Workout Powder - I take one scoop of powder a day as recommended by the bottle
    • Cell-Tech Hardcore - Creatine - 2 scoops right after workout as recommended by the bottle
    • MRI Pro-NOS Whey - 2 scoops before workout, one scoop after workout, another scoop later in the day


    As mentioned earlier, I travel a good amount so it isn't always possible for me to take a ton of powder with me, to offset that I have some Creatine Chewies with 5000MG of Di Creatine Malate and I get protein bars or drinks in place of whey when on the road.

    I know this is a HUGE post so I appreciate anyone actually making it down to the end and reading all of this!!!

    Thanks for any input/direction you may be able to offer!

  2. ^ ^ ^ ^
    B U M P !

    Any thoughts/advice?


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