judge my routine and diet please!

[jakeface1]

hello its my first day at this site and i was wondering if im doing anything wrong with my routine. Im 6' 180 pounds with a medium build.
Monday and friday i work out chest, shoulders and arms. Wednesday is legs and back. i lift usually 5-7 reps per exercise.

my diet:

breakfast: protein shake and granola bar.
snack 1: 2 hot dogs plain and 2 oz. cheese
lunch: turkey wrap with veggies and a yogurt
snake 2: 2 hard boiled eggs and an orange
dinner: either a chicken salad or chicken and whole wheat noodles
snake 3: bed time protein shake.

i do mix up proteins with tuna and salmon

(on days i workout i also have a protein shake afterwards)

i have seen great gains in strength but muscle gains have slowed recently. I also work out at night about an hour before i go to sleep if that matters. any help would be appreciated.

p.s. - i have lost fat with this diet i used to weigh 210 pounds without any muscle

[TALO]

wow, this might take awhile.

[unc4life]

talo recommended me this program
http://www.geocities.com/elitemadcow...Linear_5x5.htm

and after 3 days ive raised my squat max from 135 to 190 easily, bench is up from 95 to 135

when i worked out just 1 area a week like monday was legs, wednesday back , ect, i felt like i wasnt getting any stronger i would do the same weight every week. i recommend a full budy ruitine, but thats just me going from what ive learn, and im not pro at this by far..

also you should probaly eat more meals a day

just my advice, im sure the more experienced people will chip in soon tho

[Kane]

You need to post more than reps for it to be a routine.

A routine consists of:
a)exercises performed each workout
b)sets per exercise
c)reps per set

Please post those, or nobody can help you out. You could be doing dumbbell flyes for 1 set of 5 reps or you could be doign bench for 5 sets of 5 reps. In the case of the flyes, you're fucked, and in the case of bench, you're not looking to bad. See my point.

About your diet, just because you were heavier doesn't mean you eat less. It means you eat smarter. To build muscle you need protein, carbs and fat. I guarantee you aren't getting enough with the diet you posted, ballpark I'd say you're hitting about 125grams of protein if that. In your case, make sure your daily fat intake is low, keep your carbs in check but keep in mind you need them for energy among other things. Protein should be kept high regardless. 1-1.5grams per pound of lean body mass (ie your bdoyweight minus the weight that is fat). That being said, try and come up with a new diet, look at the "How to Bulk" Sticky and use fitday.com. Come up with a new diet that you can stick too and will provide an environment for muscle growth. Post it for another critique and provide daily calories and macro numbers (grams of protein, fat and carbs). And stay away from those tubesteaks (hotdogs)! I think you're on the right track, you just need more food.

Also look into pre/post workout nutrition. Stating that you have 1 shake after your workout isn't enough info. What's in the shake, how much protein, how long after the workout before you take it etc...For example: For pre/post I take one shake (30g Protein) right before I hit the weights, 1 (30 again) right after and 1 (30 again) 15-20 minutes after that one, for a total of 3 shakes within 2 hours.

At least post the routine part. You don't have to post the diet but I have a feeling others will share my opinion on it.

i do mix up proteins with tuna and salmon

What does that mean? Are you putting tuna and salmon in your protein shake or are you eating them as a source of protein?

[_Wolf_]

Originally Posted by unc4life

after 3 days ive raised my squat max from 135 to 190 easily, bench is up from 95 to 135

3 days huh?

Originally Posted by kane

Are you putting tuna and salmon in your protein shake?

hahahahahahhahahahhaha.......

Originally Posted by kane

In the case of the flyes, you're fucked, and in the case of bench, you're not looking to bad. See my point.

ummm....NO....we used to 5 reps for flyes too during OVT....

Originally Posted by kane

A routine consists of:
a)exercises performed each workout
b)sets per exercise
c)reps per set

is it just me or i have read that poted by u thrice in 3 days?

[TALO]

Originally Posted by Sentinel

is it just me or i have read that poted by u thrice in 3 days?

Can he help it if people keep posting the same shit.....and atleast he helps people, dosen't just agree with others or laugh at them.

[_Wolf_]

Originally Posted by TALO

Can he help it if people keep posting the same shit.....and atleast he helps people, dosen't just agree with others or laugh at them.

bro, me and kane go back a long way.....he knows what i mean.....im not laughing AT him fyi.....

some ppl who have recently signed up shouldnt think they know the a2z of this forum

[unc4life]

no i meant 3 workout days

[_Wolf_]

Originally Posted by unc4life

no i meant 3 workout days

thats what i meant to. but the program calls for a 2.5% weight increment. am i missing something here?

[unc4life]

idk but before i started i never put more then 45s on squat and i started going right after school at 11:15 with a couple buddys and i just kept putting more and more on, i think it might just be cause i used not go with anyone and i never pushed my self as much cause i had it in my mind i didnt have a spot and didnt wanna look like an idiot when i put too much weight on and do something stupid u know... but i know i put 45's and 25's on yesterday and pumpd 5 reps pre easily, so tomorro i think im gonna try to work up to 2 45's but we will see how it goes