Need Advice/Feedback

[inspiron01]

Stats-
6'2
179lbs
22 years old

Background: About a year ago, I lost about 40 lbs, from 210 to 165, mostly through an unhealthy diet (IE not eating enough) and over-excercise. Through this forum and a few books, I decided 2 months ago to try and gain muscle and a healthy routine. More recently, I've started a weekly log of my weight and progress.

Date Body Weight % Body Fat

2/12/2009 174.0 11.4
2/19/2009 172.0 11.4
2/26/2009 173.6 11.9
3/5/2009 175.0 10.5
3/12/2009 177.2 11.5
3/19/2009 179.6 11.9


Nutrition: I have a clean diet and have been increasing my calories since I started. I just bumped up to 3500c and switched from a 45C, 35P, 20F mix to 45P, 35C, 20F.

Routine:

Thu-Chest
Fri-Back
Sat- Rest
Sunday-Shoulders
Monday- Arms
Tue- Rest
Wed- Abs

I do HIIT cardio on all of the workout days and try to keep it under 15min (used to run 4-5k often).

goal- looking to be trim, athletic & lean

I'm looking for feedback and what should I can be doing to maximize results...I appreciate it.

 

[Hoss]

Do chest and shoulders together (lower the volume), do abs and arms together, incorporate a leg day, and another rest day. Post your diet so we can see it please.

 

[inspiron01]

Thanks for the response...after doing some reading about proper nutrition, I started eating like this about 6-7 weeks ago...

regular day...

breakfast(10am)- fiber cereal, milk, banana, toast, 2 eggs, mini whole wheat bagel, low fat cottage cheese

lunch(1pm)- chicken breast, salsa, sweet potato, hummus

4pm- 2 tins of tuna, mayo, whole wheat bread, mixed nuts

7pm- chicken breast, salad with olive oil, refried beans, avacodo

10pm- chicken breast, broccili, salsa

before bed- yogurt and low fat cottage cheese, mixed with jelly

when i workout, I have two scoops of whey post workout, also, when i wake up to use the restroom in the middle of the night, i have 1 scoop of whey. If I'm ever short on calories or protein during a meal, I substitute mixed nuts or whey protein. I drink moderately usually 1 night a week.

I appreciate it.

 

[Hoss]

I would probably skip the refried beans for black beans, and make sure that jelly is a low/no sugar version. Other than that it looks pretty good. Remember, incorporating legs into your workout regimen will help you in every aspect of training. The big exercises (squats/deadlifts) are known for making your body release anabolic hormones for repair. Just a thought.

 

[tic]

Personally, this is what I do and I mix up the days but the bodypart pretty much remain the same:

Day 1: Chest + tricep
Day 2: Leg
Day 3: Rest
Day 4: back + trap + bicep
Day 5: chest + shoulder
Day 6: Bicep + Tricep
Day 7: Rest

I would sneak in abs whenever it is not sore but never the day before legs as I do squat which require a lot of abs. The next week's cycle might start out with back+trap --> Chest + tricep --> Rest --->Legs --> etc etc etc. By varying the starting muscle group, I get more power from the first day after resting. Usually, if i am trying my max effort, I put it on day 1. Anything after my leg workout is always weaken, even after 1 day's rest.

If you wanted to modify, you can take day 6 and add it to day 4 and day 5. That way you can use day 6+7 (the weekends) to go have fun via hiking, surfing, biking, basketball, football, etc.

 

[tic]

On the diet, at night when you do take protein, go with Casein or just eat some cottage cheese. Whey is more ideal for breakfast or postworkout. Beside that, your diet looks solid. Remember to drink at least 1 gallon of water a day.

 

[inspiron01]

Thanks so much!