Pauls training and nutrtion log (constructive criticism plz)

[killer_octave]

Hey all
I am coming off a 6 month break from the gym feelin pretty weak and frail but im gonna push through and see if i cant whip my ass in shape. I am 5 11 168 pounds the skinniest ive ever been. i was walking around at 185 pounds about a year and a half ago before i went vegan.

today was my first day back in the gym routine as follows:


dY 1

Dips 10 reps body weightx2

wide grip pullups 10 reps assisted at 50lbs x2

sqauts 10 reps at 125lbsx2

military press 10 reps at 60lbs x2

calves 10 reps at 90lbsx2

abs 15 reps bodyweightx2

ive chosen to do low weight high reps and hopefully add reps everytime i do this routine and eventually up the weight.



Okay now for diet:

breakfast: apple,tangarine, 1 cup oats with handfull almonds and 1/2 cup pumpkin seeds, water

after workout: Protien shake which includes rice milk, 1 scoop nitro fusion, tablespoon hemp oil, vitamin d drops, banana handfull pumpkin seeds, water

lunch: sweet potatoe curry served over 1cup rice cooked, water

snack; almond cashew butter and banana sammich, water

dinner: marinated portabella mushrooms mashed taters and greens


Okay i need your help guys i want to gain a little weight and some lean mucle back, so constructive criticism is welcomed.

[killer_octave]

Day 2
10 min jog

barbell press 80lbs 10 repsx2

incline barbell press 80lbs 10 reps x2

standing side lateral shoulders 25lbs 10repsx2

seated side lateral shoulders 25lbs 10repsx2

cable curls 85lbs 10 repsx2

barbell shrugs 120lbs 10 repsx2

abs body weight 15 repsx3


Diet

breakfast: apple,tangarine, 1 cup oats with handfull almonds and 1/2 cup pumpkin seeds, water

after workout: Protien shake which includes rice milk, 1 scoop nitro fusion, tablespoon hemp oil, vitamin d drops, banana handfull pumpkin seeds, water

lunch: sweet potatoe curry served over 1cup rice cooked, water

snack; almond cashew butter and banana sammich, water

Dinner: 1cup quinoa with assorted greens, water

Just ordered in 16 pounds of gemma pea protein i think its the better choice over nitro fusion.

[Lean and Green]

ive chosen to do low weight high reps.

agreed. Glad to see the bulk protein coming through also. I am a firmm believer in 1+ grams per lb of bw.

I've learned over the years to always do WAY less then you anticipate being able to do when starting up again after a break. Smart call on your part. I was off for 1 3/4 yrs myself and just got back. Started off with 30 min 3-4 times pr week and 9-12 sets and gradually over the course of a month went to 4-5 times pr week, 1+hr per session 12-18 sets and from high reps to lower reps (15 to 10). After consistency everything else just seems o come together naturally. You can do it, you got this!!

Look forward to checking back and seeing your continued progress.

[killer_octave]

Thank you for the vote of confidence lean and green!
I have to shift strategy and go back to the ol 2 day split so i will start the week off with Back and abs!

Monday back and abs
wide grip pullups 1x12 assisted 70 lbs, 1x10 50lbs, 1x8 50lbs

50 lbsT-bar rows 1x12 20lbs, 1x1025lbs, 1x8 25lbs

Deadlifts 1x12 130lbs, 1x10 130lbs, 1x8 130lbs

Cable rows 1x12 70lbs, 1x10 80lbs, 1x8 80lbs

Leg raises 1x15 3 sets

crunches 1x15 10lbs 3 sets

[killer_octave]

Wed shoulders triceps

Dumbbell Latereral Raises 1x12 10lbs, 1x10 12.5lbs, 1x8 15.lbs each arm

Behind neck Seated Military Press 1x12 45 lbs, 1x10 55lbs, 1x8 55lbs



Front cable or dumbbell raises 1x12 10lbs, 1x10 15lbs, 1x8 20 lbs each arm



Triceps

Rope triceps pulldowns 1x12 70 lbs, 1x10 85 lbs, 1x8 95lbs

Skull crushers (french press) 1x12 20lbs, 1x10 30lbs, 1x8 40lbs plus (ez curl bar)

Dumbell kickbacks 1x12 10lbs, 1x10 12lbs, 1x8 15lbs each arm

Dips 1x12, 1x10, 1x8 body weight

[robert]

Nice!

Keep at it man. I got the skinniest I have been since I was a teenager from a more than year-long absence from training to do other things.

I'm back and climbing that weight ladder again too.

All the best!

[killer_octave]

Thanks for the support Robert!
I might not be lifting anywhere near as heavy as before but even after a week im seeing pretty good results. wish i had a camera with me post work out today.

Chest

Flat bench dumbbell press

1x12 35lbs each, 1x10 45 lbs, 1x8 50lbs

Decline barbell bench press

1x12 85lbs, 1x10 95 lbs, 1x7 115lbs

Incline barbell bench press

1x12 85lbs, 1x10 95lbs, 1x7 95 lbs

cable peck deck


1x12 60lbs, 1x10 60lbs, 1x8 75lbs

Biceps

Barbell bicep curls

1x12 40lbs, 1x10 50 lbs, 1x8 60lbs

Alternating Hammer curls

1x12 30lbs each, 1x10 35 lbs , 1x8 35lbs

Concentration curls

1x12 15lbs each, 1x10 17.5 lbs, 1x8 20lbs

[killer_octave]

Back n abs

wide grip pullups 1x12 assisted 70 lbs, 1x10 50lbs, 1x8 40lbs 1x5 25lbs

50 lbsT-bar rows 1x12 bar, 1x1020lbs, 1x8 45lbs

Deadlifts 1x12 115bs, 1x10 125lbs, 1x8 135lbs

Cable rows 1x12 70lbs, 1x10 90lbs, 1x8 100lbs

Leg raises 1x15 3 sets

crunches 1x15 10lbs 3 sets

[killer_octave]

legs

Leg extensions 1x12 70 lbs, 1x10 90lbs, 1x8 125lbs

Squats 1x12 bar, 1x10 95lbs, 1x8 135lbs, 1x8 155lbs

leg press

Hack squat 1x12 50lbs, 1x10 70lbs , 1x8 90lbs

Lying Hamstring curl 1x12 60lbs, 1x10 90lbs, 1x8 125lbs

Seated calf raises 1x20 45lbs, 1x15 70lbs, 1x12 80lbs

[vege]

I don't know about your diet. Maybe I am eating too much, but what most of the poeple here post as one day food, I actually eat in 1 or two sittings. I think you should eat more, and I think carbs. I don't think it's good idea to eat pumpkin seeds (I LOVE THEM!) and almonds before workout. Fats slow you down. You need more carbs before working out. Leave fats for the evening. And again: you should eat more. If you can't eat that much, blend your food and eat. Thats what I do most of the times. I gained 10 kg in half year eating like that. But what I mean is, let me give you my todays menu:

blended 7-10 bananas (depends on size) +3 spoons ground chia seed as breakfast
2-3 cups self-made hummus with loads of tahini + 1/2 kg whole wheat bread lunch
4-5 apples as snack
250 g pasta (before cooking) with some tomato sauce for dinner + head of broccoli
and 100 g of almonds blended with water and roughly strained to get milk, before bed

no protein powder at all;)
and lots of lemonade with no sugar...

[killer_octave]

Hi Vegge!

I am planning on doing a break down on my diet to see how much cals carbs prtotein fat i am getting daily and then adjust whats lacking. im gonna do this in next few days, At the moment i fell pretty bloated at night from what im eating right now. I know i gotta up my intake of cals just tryin to get used to the increase right now.


shoulders triceps

Dumbbell Latereral Raises 1x12 10lbs, 1x10 12.5lbs, 1x8 15.lbs each arm

Behind neck Seated Military Press 1x12 45 lbs, 1x10 55lbs, 1x8 55lbs

Shoulder press machine 1x12 50lbs each arm 1x10 60lbs 1x8 65 lbs

Front cable or dumbbell raises 1x12 10lbs, 1x10 15lbs, 1x8 20 lbs each arm



Triceps

Rope triceps pulldowns 1x12 70 lbs, 1x10 85 lbs, 1x8 95lbs 1x6 110

Skull crushers (french press) 1x12 20lbs, 1x10 30lbs, 1x8 40lbs plus (ez curl bar)

Dumbell kickbacks 1x12 10lbs, 1x10 12lbs, 1x8 15lbs each arm

Dips 1x12, 1x10, 1x8 body weight

[killer_octave]

Chest

Flat bench dumbbell press

1x12 35lbs each, 1x10 45 lbs, 1x8 55lbs

Decline barbell bench press

1x12 85lbs, 1x10 95 lbs, 1x7 115lbs 1x6 135 lbs

Incline barbell bench press

1x12 85lbs, 1x10 95lbs, 1x7 95 lbs

cable peck deck


1x12 60lbs, 1x10 60lbs, 1x8 95lbs

Biceps

Barbell bicep curls

1x12 40lbs, 1x10 50 lbs, 1x8 60lbs

Alternating Hammer curls

1x12 30lbs each, 1x10 35 lbs , 1x8 35lbs

Concentration curls

1x12 15lbs each, 1x10 17.5 lbs, 1x8 20lbs

[killer_octave]

wide grip pullups 1x12 assisted 55 lbs, 1x10 25lbs, 1x8 25lbs

50 lbsT-bar rows 1x12 bar, 1x1025lbs, 1x8 35lbs

Deadlifts 1x12 115bs, 1x10 125lbs, 1x8 135lbs

Cable rows 1x12 80lbs, 1x10 90lbs, 1x8 110lbs

Leg raises 1x15 3 sets

crunches 1x15 10lbs 3 sets

[killer_octave]

Dumbbell Latereral Raises 1x12 12.5lbs, 1x10 15lbs, 1x8 20lbs each arm

Behind neck Seated Military Press smith machine 1x12 50 lbs, 1x10 50lbs, 1x8 70lbs

Shoulder press machine 1x12 50lbs each arm 1x10 60lbs 1x8 70 lbs

Front cable or dumbbell raises 1x12 15lbs, 1x10 20lbs, 1x8 25 lbs each arm



Triceps

Rope triceps pulldowns 1x12 80 lbs, 1x10 90 lbs, 1x8 110lbs

Skull crushers (french press) 1x12 20lbs, 1x10 30lbs, 1x8 40lbs plus (ez curl bar)

Dumbell kickbacks 1x12 10lbs, 1x10 12lbs, 1x8 15lbs each arm

Dips 1x12, 1x10, 1x8 body weight

[DocHelliday]

ive chosen to do low weight high reps.

agreed. Glad to see the bulk protein coming through also. I am a firmm believer in 1+ grams per lb of bw.

I used to believe that, since it was on the back of my Whey Protein Powder when I was in high school.

I keep hearing conflicting figures about that... like

1g protein/1kg body weight

or

0.7- 2.2g protein/1kg body weight.

What figure is correct. Getting 170g of protein is a little hard for me, or even cost effective on my unemployed college student salary