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my routine split and diet (opinion)

nightmare1234

Member
i would like to hear your opinion about my routine split :
day 1 :chest (bench press 5x5)
day 2: legs(first exersice squat 5x5)
day3:rest
day4:back (first exersice deadlift 5x5)
day 5: shoulder(first exersice shoulder press 5x5)
day6: bicep tricep

diet plan :
dymitaz iso 100 (two scop a day ) (50 gram protein)
banana 200 gram
lentils 300 gram
sweet potate : 300 gram
oats : 100 gram
chicken breast : 200 gram
tuna : 100 gram
4 capsule omega 3
brocoli : 100 gram
olive oil : 2 palm

carl : 2600 protein :197 gram carb : 278 gram fat :75 gram
 
Take Day 6, off. Do tris with chest and shoulders, bis with back

Your diet means nothing without height/weight/goals
 
nightmare1234 said:
no one ?
Click to expand...

So
Ur 5.5 feet.

Ur protien should be a bit higher like 230ish. Ur carbs and fat depend on ur current bf%. 8% is very lean and hard to get to. Ur diet is key. 2600 cals is good if ur trying to gain. But ur maintenance is around 2k. If ur over 13% bf id drop ur total cals to 2300-2100.


Ur routine doesnt give enough detail.r u doing high rep; high volume? But off the bat u dont have enough recovery time.
So ; specify were u currently are. And what u would like to be at.
 
Is there a specific reason you are splitting the work/body like that?
Why are you so specific with your BW goal and % ratio?
Are you looking at a comp soon?
 
coz Sean1332 asked for my weight height etc....
and i am in this routine coz most of the ppl in the internet suggested me to do so ,
 
nightmare1234 said:
and i am in this routine coz most of the ppl in the internet suggested me to do so ,
Click to expand...

Okay, well what are your specific goals then?
The reason being (and I don't know where you got that routine necessarily), but you are taking "3" separate days, to do the smallest muscle groups ie: arms, shoulders, chest!?, which could be trained with a big group ie; back, legs, hips, or as Sean points out, doing chest, shoulders and tris, in one W/O etc. If you are a novice or even intermed, you can train the smaller groups, (especially) 2x or so times per week and benefit quite well.
Next, you are training the deadlift the day following the rest day for squats and it might be more feasible recovery wise, to train the DL 3-4 days after squatting.
I would say that your set up, is not the most efficient, for gaining lean mass and strength throughout the larger structures of the body.
 
small muslce twice a week?
on back day i train bicep
in chest i train tricep
on back i trai hamstring
on legs i train low back
so as u can see i train small muscl twice !
 
nightmare1234 said:
i would like to hear your opinion about my routine split :
day 1 :chest (bench press 5x5)
day 2: legs(first exersice squat 5x5)
day3:rest
day4:back (first exersice deadlift 5x5)
day 5: shoulder(first exersice shoulder press 5x5)
day6: bicep tricep
Click to expand...


Okay gotcha, I think.
I did not see exactly what "your full routine layout" is/was from your original ^^^ post!?
 
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