I've recently joined this site and I'm looking for critique of my diet and workout.
Right, I'm not a complete newbie at working out and I know my fair of knowledge about exercises, supplements and dieting but recently I've hit a wall where there has been no changes to me for the past 3-4 months other than I've gotten stronger and harder.
Info of my body:
Weight: 165lbs / 11.5st / 75kg estimate
Hight: 5f 11 / 70 inches / 180 cm
BF: 18% estimate
As you can see, my BF is quite high (normal, as healthy) but trying to get it lower than 15% before June. I know, quite a mission, but going to push myself to the limit.
My working is as following:
Weight training, I lift heavy to use my whole body all the time and rest around 1-2 mins and each week I add 5-10kg extra.
1a. Barbell clean & presses - 4 x 4, 5 x 4, 6 x 4, increase weight and drop back to 4 x 4
1b. Wide grip pronated weighted pull-ups 4 x 5, 5 x 5, 6 x 5
2a. Barbell Front squats - 4 x 5, 5 x 5, 6 x 5
2b. One arm dumbbell rows 4 x 6, 5 x 6, 6 x 6
Two arm swings 2 x 25
and finish with 10mins high interval running
45min run and the last 20mins I do high interval (Just so I lose some calories and not muscle mass) and then get my heart pumped up by the interval
same rule applies with weights.
1a. Romanian deadlifts 3 x 6, 4 x 6, 5 x 6
1b. Flat barbell bench press 3 x 6, 4 x 6, 5 x 6
2a. One arm snatches 3 x 5, 4 x 5, 5 x 5 (with each arm)
2b. Walking dumbbell lunges up & back 30 yards, rest, repeat for 3-5 sets
10-15 minute high intensity interval running
45min run and again last 20 mins I do high interval
Friday weight training like Monday with increase reps and Saturday running.
Now for my diet!
According to calculations, my daily caloric intake has been 2,700 estimate but I don't feel that I've been eating that much and I spread my meals out throughout the day.
However, I've learn to use Fitday now and doing my best to get my intake "macros" right
So for example, on a training day I would eat
- Meal: 5 Egg whites + Green Tea
- Meal: 8 oz Chicken breast /w1 slice rye bread and 1tbsp Ex Virgin Olive Oil + Green Tea
- Meal: 2tbsp Crunchy Peanut Butter and Protein shake before Gym
- Workout: After, Protein shake including Dextrose and L-Glu
- Meal: 4 oz of Salmon, cooked with 1 cup Broccoli + Green tea
- Meal: 1 cup Cottage cheese with 1 cup blue berries
2000 calories, 88gram fat, 117gram carbs and Protein 190gram
Macro: 39% Protein, 38% Fat and 23% Carbs
Now I've read a lot of posts about 40% 20% 20% is the best for cutting heavily, therefore I need advice on what to take out and what to take in!
I just want to add that I also take ECY take twice a day, recently started but will up my dosage to three times daily soon! 1 dosage in the morning before breakfast and next dosage 45mins before Gym, so I take that and then I have my 3rd meal 15mins after I've taken that dosage, do ya think its right of me to do so?
I've read a lot of articles and posts regarding this cutting and I've realised that my dieting was wrong before, that I was eating to much good carbs, now I'm on the right track (I think) I badly need some guidance here,