My diet and routine

[Flex19]

6'1 155 lbs 19 yrs old

morning-oat cereal with organic milk, protein shake

midmorning snack-2 bananas

lunch-2 tuna sandwitches

midafternoon-snack containing some fruit or protein shake

dinner-2 chicken breasts with noodles and fruit.

midnight-glass of milk with cookies or pb sandwich.

-----------------------------------------------------

Routine:

MONDAY-

Bench: 110 X 10 (WARMUP)
180 X 6
160 X 6
140 X 8

Shoulder Press:
90X10
110X6

Squat:
4 sets of 120X20

Tuesday-

Deadlift: 2 sets of 180 X 10

Barbell bent over raise: 2 sets of 120X10

seated lat row: 100 X 10
110 X 6


Tell me what you think!

[jack5r]

Ok well its good that you have 6 meals but your 6'1 and 155 lbs so I'm guessing your pretty low bf and could do with a much bigger cal intake. Put it into your head 6 meals and then some snacks such a fruit or a shakes added ontop of the 6 meals.

Breaky - (fine for carbs) could do with some eggs or meat. (i know it feels eating chicken or fish for breaky but it helps!

Mid morning snack- (2 bannanas is not enough and also berries would be a better option for fruit) With your fruit have a chicken sandwhich, home made with atleast a 100g chicken breast fillet inside. I use about 150g of chicken per sandwhich is 50g of protein. Use brown bread, salad.

Lunch- fine

Mid afternoon- (not enough) have a shake, some fruit, a chicken breast.

Dinner- whole wheat pasta or potatoes would be a better option than noodles

Midenight- pb sanwhich is good but i like to eat my fat earlier on in the day instead, cookies fine if your not lean bulking, although again earlier in day. add some protein into this meal though.


Routine- Its quite low volume power lifting routine. I dont like them, but my goals are probs very different from yours. Alot of it is about aesthestics to me, so i work all muscles rather than just the main core muscles. Im on a 4 day a week push,pull,push,leg routine. Going well, managing to add weight every week without fail.

[joemomma]

Yes, diet needs some help. Plain and simple, you aren't eating enough. Try to get some quality protein for every meal and every snack. I don't see any mention of veggies either.

You're doing a two-day split? I would recommend a three day split (push/pull/legs). That way, you can hit eat group twice a week and have a rest day in between before starting over. Something like this:
Push: chest/shoulders/tris
Pull: Back/bis
Legs
Rest
Repeat

[Flex19]

yea i thought i was not eating enough too. but im now starting to eat tuna sandwiches in the morning also (since tuna is fairly cheap). i do need to add veggies to my diet, im thinking of buying something easy to prepare and portable so i can take it with me to work. as far as proetin goes, i just bought a 6 lb bag of EAS from costco so i can make plenty of shakes with. i also have a big bag of chicken breasts that i use for lunch and dinner.

my routine is pretty short but very intense for me. i usually am out of breath after each deadlift and squat which makes me kinda dizzy sometimes. I try and cram as much as i can in each workout and rest about 3 days because i am pretty sore for about 2 good days and along with work,(landscaping) i was worried about overtraining.