Looking for reviews/advice on training and diet

[proteinpowder]

Hi, I'd like to thank everyone that advised me on ephedra and other weight loss regimens in my first post to the site. I posted my diet and training routine on that thread but I thought I'd start another on here so they are in the same post.

I'm looking for advice and reviews for my current training routine and diet. I'm looking to still gain muscle, gain strength, and lose fat. I'm working on gaining strength especially in my bench press as I feel pretty good about my squat and deadlift.

Well here it all is:

Training Routine:
(varies)

but basically,

Sat--Heavy Day
Squat--5x5
Leg curl--3x6
Bicep Curl--3 to 5 sets of 8


Sunday--light
Stiff leg deads--3x6-10
Bench--3x10
dumbell overhead press--3x10
Side Laterals--2x15
tricep press down--3x10

Tues
Squat--5x5, lighter weights
leg curl--3x6
bicep curl--3 to 5 sets of 8

Wed.
Stiff leg deads--3x6-10
Bench--5x5
tricep press down--3x10
pull over--3x10

that's it, but it varies a lot. This doesn’t include warm-ups I do in addition (stretching, pushups, back extensions). Also I usually do cardio on the elliptical machine 2xs a week after a workout that leaves some extra time. I also work a somewhat aerobic job which I semi-include as a calorie burning activity. Lately I've had to switch from the squat rack to the leg press machine due to some knee pain.

Diet:

Before: Pretty healthy but no limits (not too bad but hardly strict)

Now:
Breakfast- Miniwheats or raisin bran with milk

Lunch- 1/2 can tuna on rye or wheat bread (different variations on tuna) or on white rice

Snack- protein shake (about 35 grams)
(usually eat some other small snack too either at this time or before or after)

Dinner- varies every night but includes either steak, chicken (dark meat), or tofu

Eve snack (optional) if I’m hungry/remember I have 1/2c. Cottage cheese before bed.

I have one "cheat night" during the weekdays (starting after my workout= dinner etc) and one cheat day on the weekend. So far it’s been going pretty well. Only a few deviations.

[wedgylx]

I just wrote you this huge lengthy response and the site froze! Damn, I'll work on another one lol

[wedgylx]

TRAINING:
-In my opinion, you're not doing enough for each muscle, but you're doing it too often. In other words, instead of doing a few sets of a muscle 3X a week, just work it once and really hammer it. If you want me to elaborate, let me know
-I never do cardio after i lift...In my opinion its too likely that you will go catabolic and eat you rmuscle for energy during cardio. Instead, do cardio in the AM and lift in the PM if they must be done on the same day

DIET:
___Breakfast:
_____-You need some fast acting protein to end any catabolism you encountered from the night before. 1 scoop of whey protein would suffice
_____-You'd be suprized how much sugar and junk those cereals have. Instead have a bowl of grapenuts cereal with splenda, or a bowl of old fashion oats.

___Lunch:
_____- Keep it on wheat bread or have it over long grain brown rice or basmati rice instead of white rice. White rice ranks pretty poorly in terms of GI.

___Snack:
_____-some nuts or fish oil would be a nice addition

___Dinner-
______-White meat chicken is my favorite food in general in terms of flavor and health. A lean steak every once in a while is great too. Pair it with brown rice or a sweet potato and a nice helping of brocolli or another veggie

___Eve snack
______-Make this "optional" snack mandatory! 1/2-3/4 cup of lowfat or fat free cottage cheese will work wonders in terms of keeping you anabolic all night.

[snakemw]

TRAINING:
-In my opinion, you're not doing enough for each muscle, but you're doing it too often. In other words, instead of doing a few sets of a muscle 3X a week, just work it once and really hammer it. If you want me to elaborate, let me know
-I never do cardio after i lift...In my opinion its too likely that you will go catabolic and eat you rmuscle for energy during cardio. Instead, do cardio in the AM and lift in the PM if they must be done on the same day

DIET:
___Breakfast:
_____-You need some fast acting protein to end any catabolism you encountered from the night before. 1 scoop of whey protein would suffice
_____-You'd be suprized how much sugar and junk those cereals have. Instead have a bowl of grapenuts cereal with splenda, or a bowl of old fashion oats.

___Lunch:
_____- Keep it on wheat bread or have it over long grain brown rice or basmati rice instead of white rice. White rice ranks pretty poorly in terms of GI.

___Snack:
_____-some nuts or fish oil would be a nice addition

___Dinner-
______-White meat chicken is my favorite food in general in terms of flavor and health. A lean steak every once in a while is great too. Pair it with brown rice or a sweet potato and a nice helping of brocolli or another veggie

___Eve snack
______-Make this "optional" snack mandatory! 1/2-3/4 cup of lowfat or fat free cottage cheese will work wonders in terms of keeping you anabolic all night.


great post wedg, agree 100%

[ckozlgod]

If only I could stomache eating cottage cheese.

[proteinpowder]

Thanks wedg! I'll definately switch cereals and see what I can do about the other foods and training routine.