Hello,
Newly registered user but have been viewing threads for at least a year now.
I am looking for some diet help.
age: 19
weight: 74kg
height: 180cm
bf: 10%
goals: Get leaner then I already am,
I have been training for 6 years, but only really got my diet into "shape" in the last 6 months.
My usual day consists of:
Wake Up (5:30am): 6 weetbix + Protein Shake
Workout at (6)
Post Workout (7:15) : Protein shake with 2 eggs ( I workout for around 45 minutes just have a bit of travel time)
Pre-Work/Uni (8:30) : 6 eggs + 600ml of pineapple juice
(10:00) : 400 g of rice or 150g of kangeroo with 200g of rice
(12:30) : 300g of pasta
(2:00) : 400g of chicken tenderloin or 200g of tenderloin with 200g of quinoa
(4:30) : 300g of kangeroo or 150g of kangeroo with 200g of rice
(7:00) : 300g of chicken thigh
(9:00) : Casien protein shake then bed
How does this look to you ? Yes I am Australian, hence the kangeroo.
Workout schedule (changes every for weeks and the exercises change every week):
Monday - Chest and Triceps
Chest
Exercise Sets Reps
Decline Bench Press 4 10, 8, 8, 6 (wide grip)
Incline Bench Press 3 8, 8, 6 (close grip)
Flat Bench Press 3 8, 8, 6 (normal grip)
Dumbbell Flys 2 10
Dumbbell Pullover 2 8
Triceps
Exercise Sets Reps
French Press 4 10, 8, 8, 6 adding weight
Tricep Dip 3 10
Skull Crusher 3 8
Tuesday - Back and Biceps
Back
Exercise Sets Reps
Pull Up 2 8
One Arm Dumbbell Row 3 8
Seated Row 2 8 (with lat pulldown attachment)
Deadlift 2 8
Lat Pull Down 3 10, 10, 8 (with V attachement)
Biceps
Exercise Sets Reps
Wide EZ Bar Curl 3 8, 8, 6
Hammer Curl 3 8, 8, 6
Incline Dumbbell Curl 2 12-14
Preacher Concentration Curl 2 10
WEDNESDAY - CARDIO
Thursday - Shoulders and Forearms
Shoulders
Exercise Sets Reps
Dumbbell Shoulder Press 3 10
Bench Reverse Fly 3 8-10 (haydon showed me)
Behind / Infront Barbell Press 2 / 2 10
90 Degree Dumbbell Raise 2 10
Wide Grip Upright Row 2 10
Forearms
Exercise Sets Reps
Standing Wrist Curl 4 10
Barbell Wrist Curl 4 10
Friday - legs
Legs
Exercise Sets Reps
Squat 5 10, 8, 8, 6, 4
One-leg Lundge on Bench 3 12
Front Squat 3 12
Calves
Exercise Sets Reps
Standing Calf Raise 4 12
Seated calf Raise 2 12
Any advice would be great.
Edit: All milk I use (with wheatbix and to just drink is skim milk), I have to have a liquid with food because I have a throat narrowing which is brought on by eating :\ So I always drink home juiced pineapple and orange juice.
Newly registered user but have been viewing threads for at least a year now.
I am looking for some diet help.
age: 19
weight: 74kg
height: 180cm
bf: 10%
goals: Get leaner then I already am,
I have been training for 6 years, but only really got my diet into "shape" in the last 6 months.
My usual day consists of:
Wake Up (5:30am): 6 weetbix + Protein Shake
Workout at (6)
Post Workout (7:15) : Protein shake with 2 eggs ( I workout for around 45 minutes just have a bit of travel time)
Pre-Work/Uni (8:30) : 6 eggs + 600ml of pineapple juice
(10:00) : 400 g of rice or 150g of kangeroo with 200g of rice
(12:30) : 300g of pasta
(2:00) : 400g of chicken tenderloin or 200g of tenderloin with 200g of quinoa
(4:30) : 300g of kangeroo or 150g of kangeroo with 200g of rice
(7:00) : 300g of chicken thigh
(9:00) : Casien protein shake then bed
How does this look to you ? Yes I am Australian, hence the kangeroo.
Workout schedule (changes every for weeks and the exercises change every week):
Monday - Chest and Triceps
Chest
Exercise Sets Reps
Decline Bench Press 4 10, 8, 8, 6 (wide grip)
Incline Bench Press 3 8, 8, 6 (close grip)
Flat Bench Press 3 8, 8, 6 (normal grip)
Dumbbell Flys 2 10
Dumbbell Pullover 2 8
Triceps
Exercise Sets Reps
French Press 4 10, 8, 8, 6 adding weight
Tricep Dip 3 10
Skull Crusher 3 8
Tuesday - Back and Biceps
Back
Exercise Sets Reps
Pull Up 2 8
One Arm Dumbbell Row 3 8
Seated Row 2 8 (with lat pulldown attachment)
Deadlift 2 8
Lat Pull Down 3 10, 10, 8 (with V attachement)
Biceps
Exercise Sets Reps
Wide EZ Bar Curl 3 8, 8, 6
Hammer Curl 3 8, 8, 6
Incline Dumbbell Curl 2 12-14
Preacher Concentration Curl 2 10
WEDNESDAY - CARDIO
Thursday - Shoulders and Forearms
Shoulders
Exercise Sets Reps
Dumbbell Shoulder Press 3 10
Bench Reverse Fly 3 8-10 (haydon showed me)
Behind / Infront Barbell Press 2 / 2 10
90 Degree Dumbbell Raise 2 10
Wide Grip Upright Row 2 10
Forearms
Exercise Sets Reps
Standing Wrist Curl 4 10
Barbell Wrist Curl 4 10
Friday - legs
Legs
Exercise Sets Reps
Squat 5 10, 8, 8, 6, 4
One-leg Lundge on Bench 3 12
Front Squat 3 12
Calves
Exercise Sets Reps
Standing Calf Raise 4 12
Seated calf Raise 2 12
Any advice would be great.
Edit: All milk I use (with wheatbix and to just drink is skim milk), I have to have a liquid with food because I have a throat narrowing which is brought on by eating :\ So I always drink home juiced pineapple and orange juice.
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