Any advice on my workout and diet will be apreciated.
Mon-Upper 1
Tue-Lower 1
Wed-Off
Thu-Upper 2
Fri-Lower 2
Sat-Off
Sun-Circuit
Upper 1
5 baslistic push ups*
Incline barbell press to falure 8-10 ish*
flat Barbell press*
Triset
Bentover row 5x5
millitary press 5x5
snatch 6x3
Lower 1
Jump squat/explosive squat 6x3
Deadlift 5x5
Stif leg deadlift 5x5
Polquin seated cable crunch 4x8
Tate side bend 4x8
Upper 2
Flat bench 5x5
Pull up 5x5
Push press 5x5
widegrip up right row 5x5
snach 6x3
Lower 2
Dumbell swing 10x4
Front squat 5x5
Leg press widow makers x3
Ab roll out 4x8/10
side plank 40secs x4
Diet
Meal 1
4eggs+330ml orange juice
510 kcal
33.5g protien
29.7g carbs
Meal 2
100g chicken breast + 100g Peas
175 kcal
30g Protien
9.3g Carbs
Meal 3
200g Cod + 100g lentils
222 kcal
40g protien
13.2g carbs
Meal 4
80g tuna
91.2 kcals
21.6g protien
0g carbs
Meal 5
150g lean beef + 100 grams of peas
259 kcal
36.1g protien
9.3g carbs
Meal 6
150g lean beef
189kcal
30.45g protien
totals
1407 kcals per off day
185g protien
61.5g carbs
On a workout day meal 4 is relaced by a pre and post workout shake:
Total Calories: 250
Protein: 37g
Total Carbohydrates: 17.03g
per serving so 1 before 1 after.
Workout day
1724kcals
237.4g protien
95.56g carbs
Meal timings
1 6:30
2 10:00
3 12:40
4 4:00 (workout)
5 6:30
6 before bed (10:00)
supplements
Fat burner
Pre-post workout shake
Amino acids 2tabs 3 times daily
mabye peri workout intenisfier
any sergestions would be great.