Figured it all out help on my quest!!

[Machwon1]

I am going to break down my diet and my workout sceduale r you guys to help me out to see if I am doing things right.

My Diet

wake up at 8
eat 2-3 eggs with a water bottle at 830
eat some natural peanut butter 10
go to the gym 1030
eat lunch 12 chicken breast with a protein shake
work 2-6
eat some natural peanut butter at 4
eat dinner at 6 or 630 usally a high protein low fat meal with lots of veggies

My workout
Mon ,Wed, Fri
1.medicine ball pick off floor arms straight out twist side to side back to ground
2. body bar behind neck twist side to side 12lb
3. shoulder bar start at hips bring up to neck
4. military press
5.bench press
6. incline bench press
7. seated flys
8. lat pull down machince front and back wide and narrow grip
9. rowing machince
10. laterial lifts with dumbbells
11. tricep pull downs with rope
12. tricep pull down with bar
13. seated curls
14. concetration curls
15. preacher curl with bar
16 preacher curl with dumbbells


Tues, and Thurs
1.medicine ball pick off floor arms straight out twist side to side back to ground
2.body bar behind neck twist side to side 12lb
3. leg press
4. crunches with 4lb medicine ball
5. use pull up bar to bring legs to chest and then side to side
6. leg machince for inner thighs
7. leg press again
8. crunches with medcince ball supersetted with the pull up bar leg to chest rountine
9. 10 min of cardio on a bike or treadmill at moderate rate.


I am taking creatine, nitric oxide, and a 4 phase enhancer.
I am looking for a better stack as we speak. My goal is for august 10 to be bigger and shredded. I was thinking or doing creadex,xtend,and any nitric oxide. Any suggestions on better supplements. I was thinking of taking a test booster becasue my test is low it seems I am very passive. My stats are 5'9" 172lbs.

 

[nparisi]

overtraining. if you are hitting chest/shoulders/arms mon wed and friday, you should only do 1 exercise for each, not multiple or else give them each their own day

 

[ShiftyCapone]

First off, what kind of goals are you looking to attain?

Right off the bat, i'd have to agree with nparisi about your workout setup. How long does a typical MWF workout take you!

Looks like you're rolling with an extremely low caloric intake and hardly any carbs... Please explain your reasoning for this?

A piece of chicken and a protein shake is kinda pointless. Move the protein shake to immediately post-workout and have lunch about 45-60 minutes after that...

 

[Machwon1]

My goal is to have bigger arms and chest and more defention. My plan is to get bigger without gaining any fat. Becasue if i start gaining fat now I will look fat. My mon,wed,fri workout usally only takes 45 min. I thoguht I wanted to stay away from carbs? What do you guys suggest in my diet that i change up? IS drinking a protein shake in the moring beneficial liek if i am on the run and cant make breakfast?

 

[nparisi]

a protein shake in the morning is def. better than nothing at all for sure. you can have carbs earlier in the day and it won't make much of a difference. I'd say if you're going to have a protein shake in the morning, add 1/2 cup of oats to that. Squeeze in an extra meal like a can of tuna and some veggies 2 hrs after your last meal, as well as some cottage cheese.
I know more seems like better but I don't think you're giving your muscles enough rest. If that's the case, you won't grow. Try tweaking your workout for a month and see. Try either a 4 day split or full body 3x a week but ONE exercise for each muscle. Give it a shot man, good luck!

 

[youngandfree]

Your diet plan needs more work. You aren't taking in enough. You might be getting 1500 calories depending on how much PB and chicken and shakes are. You need around 30-40 grams of protein a meal to start with over 5-6 meals. Start there and develop another plan that totals 2500-3000 cals to start. Keep reading and post up what you come up with. That way you learn how to figure out a meal plan on your own, and we can still help tweek it.