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unnamedplayer · 09-02-2005, 03:31 PM

Hi all,

I think its about time I changed up my routine and I was hoping for your input. I also would like some input on this meal plan. I put this together based on a lot of what I've read from other members on this board. I am trying to bulk up. I am already pretty lean and would like to gain muscle without losing definition. Here goes:

Monday: Chest, triceps, abs

Chest: db bench press, incline db bench press, weighted dips
Triceps: db kickbacks, tricep pulldowns, overhead db extensions
Abs: kneeling cable crunch, knee/hip raises on parallel bar (w/ medicine ball for added resistance), heel touchers

Tuesday: HIIT Cardio on treadmill (20 mins)

Wednesday: Back, biceps, forearms

Back: Wide-grip lat pulldown, one-arm db rows, middle back shrugs, hyperextensions
Biceps: barbell curls, hammer curls
Forearms: Seated Dumbbell Palms-Down Wrist Curl, Seated Dumbbell Palms-Up Wrist Curl

Thursday: HIIT Cardio on treadmill (20 mins)

Friday: Legs, Traps, Shoulders

Legs: db lunges, db squats, calf raises on leg press machine
Traps: db shrugs, db upright rows
Shoulders: Military press, arnold db press

Saturday: HIIT cardio on treadmill (20 mins)???

Diet:

Breakfast: oatmeal

Post-workout snack: ON 100% Protein shake w/ milk + slice of whole grain toast

Lunch: Sandwich (turkey breast on whole grain bread w/ lettuce, tomato, pickels, + honey mustard)

snack: ON 100% Protein shake + apple w/ natural peanut butter

Dinner: chicken breast (boneless + skinless) or salmon w/ sweet potato, corn, broccoli (or some other healthy veggie

)

snack: oatmeal

Now I was wondering, I know I should take whey protein after a workout but is it alright for a midday snack as well? I really don't feel like having to buy 2 different types of protein. And is it ok to have a protein shake with milk after a workout or should I use water? I heard water will help it to absorb quicker but don't know if this is true.

Also, should I do HIIT cardio on Saturday or do you think 2 days is enough? And should I have a protein shake after a HIIT cardio workout as well or should I eat something else?

Sorry for the long post but you guys are very helpful and informative and I would really appreciate your advice.

09-02-2005, 03:31 PM	#1 (permalink)
unnamedplayer Upright	Help review my workout/diet Hi all, I think its about time I changed up my routine and I was hoping for your input. I also would like some input on this meal plan. I put this together based on a lot of what I've read from other members on this board. I am trying to bulk up. I am already pretty lean and would like to gain muscle without losing definition. Here goes: Monday: Chest, triceps, abs Chest: db bench press, incline db bench press, weighted dips Triceps: db kickbacks, tricep pulldowns, overhead db extensions Abs: kneeling cable crunch, knee/hip raises on parallel bar (w/ medicine ball for added resistance), heel touchers Tuesday: HIIT Cardio on treadmill (20 mins) Wednesday: Back, biceps, forearms Back: Wide-grip lat pulldown, one-arm db rows, middle back shrugs, hyperextensions Biceps: barbell curls, hammer curls Forearms: Seated Dumbbell Palms-Down Wrist Curl, Seated Dumbbell Palms-Up Wrist Curl Thursday: HIIT Cardio on treadmill (20 mins) Friday: Legs, Traps, Shoulders Legs: db lunges, db squats, calf raises on leg press machine Traps: db shrugs, db upright rows Shoulders: Military press, arnold db press Saturday: HIIT cardio on treadmill (20 mins)??? Diet: Breakfast: oatmeal Post-workout snack: ON 100% Protein shake w/ milk + slice of whole grain toast Lunch: Sandwich (turkey breast on whole grain bread w/ lettuce, tomato, pickels, + honey mustard) snack: ON 100% Protein shake + apple w/ natural peanut butter Dinner: chicken breast (boneless + skinless) or salmon w/ sweet potato, corn, broccoli (or some other healthy veggie ) snack: oatmeal Now I was wondering, I know I should take whey protein after a workout but is it alright for a midday snack as well? I really don't feel like having to buy 2 different types of protein. And is it ok to have a protein shake with milk after a workout or should I use water? I heard water will help it to absorb quicker but don't know if this is true. Also, should I do HIIT cardio on Saturday or do you think 2 days is enough? And should I have a protein shake after a HIIT cardio workout as well or should I eat something else? Sorry for the long post but you guys are very helpful and informative and I would really appreciate your advice.