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mirrored

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    Critique my regimen and diet

    in Bodybuilding/Strength Training

    Posted

    Take a look at some of the athletes that keep a training journal here and compare workouts and meal plans. Maybe you'll start a journal with us here too?

     

    Thanks for the tip!

     

    Starting a journal sounds like fun but between nursing school and other responsibilities, I may not have enough time to be regular about it. I'll definitely consider it though.

    Critique my regimen and diet

    in Bodybuilding/Strength Training

    Posted

    Hey everyone. I'm really glad to have found this forum after being a vegan for 2+ years and lifting for a 3+ years now. It's taken me a lot of work and research to get where I'm at now with my regimen and diet but I'm always looking to improve!

     

    My main goals are to build muscle mass, regain chest strength after losing so much from taking a 3 month break from lifting, increase my really sad squat weight, and add definition to my lower abs (right now I only have a 4 pack).

     

    Weight: 145 lb

    Height: 5"8

     

    Monday & Friday:

     

    Bench 135 lb 3 sets x 10 reps

    Military Press 75 lb 3x10

    Triceps Pushdown - V-Bar 100 lb 3x10

    Bicep Curls 80 lb 3x10

    Barbell Bent-over Row 65 lb 3x10

     

    Wednesday:

     

    Deadlifts 135 lb 3x10

    Skull Crushers 65 lb 3x10

    Hammer Curls 35 lb 3x10

    Dumbbell Lateral Raise 25 lb 3x10

    Front Dumbbell Raise 27.5 lb 3x10

    Lawn Mowers 75 lb 3x10

     

    Monday/Wednesday/Friday:

     

    Leg Lifts 3x100

    Side Planks (each side) 3x1 min

    Push-up Planks 3x1 min

    Bicycle Kicks 3x200

    Ab Wheel 3x100

    Hanging Leg Raises 5x15

    Inverted Sit Ups (with Gravity Boots) 1x25

     

    Saturday:

     

    Squats 105 lb 3x10

    Leg Press 150 lb 3x10

    Barbell Lunges 60 lb 4x8 steps

    Leg Curl 100 lb 3x10

    Leg Extension 120 lb 3x10

    Calf Raises 390 lb 6x12

     

    Tuesday & Thursday:

     

    Run 12k

     

    Diet:

     

    Intermittent Fasting: Eat at 12 PM and 7 PM.

     

    1 Veggie Burger

    5.5 oz of Quinoa

    3.5 oz of Black Beans

    3.5 oz of Brown Rice

    1 Large Salad with lettuce, kale, olives, carrots, bell peppers, artichoke hearts, green onions, beets, mushrooms, broccoli, cauliflower, spinach, brussels sprouts, celery, zucchini, & cucumber

    2 Apples

    1 Banana

    1 cup of Cereal with Q'ia seeds & Almond Milk

    1 oz (28 g) of Cashews

    2 oz Pumpkin Seeds

     

     

    Thanks for any and all advice!

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