ok as with my first post, getting back into training , been off for 2 years, before that training for well over a decade.

32
220 pounds
17 odd b/f i know i know

would like a critique on training and diet, been back a few months and muscle memory a wonderful thing .

monday - chest shoulders
flat dumbell press - 3 x 10/8/6
Incline dumbell press - 3 x 8/6/6
incline flyes - 2 x 10
seated dumbell press 3 x 8/6/6
side raises 2 x 10

20 min HITT Cardio

tuesday - back
bent barbell rows 3 x 8/6/6
pulldowns 3 x 10/8/6
seated rows 2 x 8
hyperextensions 2 x 12

20min HITT Cardio

wednesday - cardio
45min low intensity cardio
abs

thursday - legs
squats - 4 x 15/10/8/8
leg press 3 x 15
stiffleg deadlifts 3 x 10/8/8
standing calve raises 3 x 15
seated calve raises 2 x 15

20min HITT Cardio

friday - arms

Barbell curls 3 x 8
reverse barbell curls 3 x 8
rope extensions 3 x 12
dips 2 x 10

20min HITT Cardio

Saturday / sunday - off


Current diet :
6 am wake - protien shake with mac oil
7.30am - bowl oats / 2 egg whole 6 egg whites
10.30 - 200g chicken breast / 1 tablespoon peanut butter
1pm - 200g chicken / fish / sweet potatoe / cup veges
4pm - protien shake / mac oil
5pm - banana - 45min before gym
7pm - post workout shake 50g pro 50g carbs
8.30pm - 200g chicken breasts / brown rice or pasta / veges
before bed - protien shake and mac oil

- 3 litres water daily
- multi vit
- zma before bed
- will be on cycle


and thats that, so far b/f has been going down and have gained 6 pounds or so, so am happy with progress so far.

Thanks