Workout and Diet Question

Training Bodybuilding
1

Hey guys…I’ve been a ghost here for about 2 months, and this is my first post…

So I have a friend who is an ex-pro bodybuilder (recently retired), and he’s helping me with a program for both diet and lifting. I want some feedback from other people though…

Here’s what it looks like (note: all weights are three sets: 12 reps, 10 reps, 8 reps or 15 reps, 12 reps, 10 reps depending on the exercise, with increasing weight per set)…

Mondays:
Military Press
Bentover Row
Row
Lat Pulldown
Dips
Skullcrushers
Rear Delt Fly
Regular Abs (Situps, Inverted Weighted Situps, Leg Raises, Side Bends)

Tuesdays:
Super Abs (Situps, Inverted Weighted Situps, Leg Raises, Side Bends, “Pushup Crunches”…all twice)
Small Amount of Cardio

Wednesdays:
Leg Press
Squat
Calf Extension
Seated Calf Extension
Leg Extension
Shrugs
Regular Abs

Thursdays:
Super Abs
Small Amount of Cardio

Fridays:
Bench
Decline Bench
Incline Bench
Pec Fly
Curls
Regular Abs

Saturdays:
Super Abs
Small Amount of Cardio

Sunday:
Day Off / Makeup Day

I started at 165lbs and slender, with muscle but not too defined. I’m not three weeks into this program and 158lbs with muscle tone appearing.

Diet:
No fried foods
No junk food
No sugars
No soda
No coffee
Fruit [throught the day]
“Shake” [Twice Daily] (MuscleMilk, non-instant oatmeal, vitamin powder, creatine, 12oz of 2% milk, ice, and a tablespoon of peanut butter)
Turkey / Chicken at least once a day
2 Waffles [pre-workout at 7am]
3 Eggs…plain [1-2 times a day]
Some sort of beef [once daily]
Cheese [throughout the day]
Oatmeal [not everyday…but when I’m hungry]
Wheat/Whole Grain Bread [not often, but the only kind of bread I eat]

Any thoughts?

2

Depending on your age and stress levels, it is quite likely a pro would be able to maintain a higher level of training than the average person.

Anyway, how long are you supposed to stay on this routine before the next one comes along? For example, it is likely that your rep scheme will be adjusted at some point.

Finally, it would be great to have a knowledgable pro show you the ropes! You’ll probably have a different viewpoint on limits than most casual lifters.

Oh, yeah, if the diet and workout are working for you, that would seem to indicate they are alright. I’m imagining there will be adjustments based on how you respond and your own goals before too long.

3

Well, I’m 18, and majorly stressed…from work right now, but college starts again in about a month…so that’ll be the case.

The problem with this program is, I want to be big but lean, and I feel like my friend (Brian) just wants big and bulky…that’s kinda what he is. We meet every so often, and shoot emails back and forth, but it’s not like he’s my personal trainer.

As far as routine length goes, I have no idea. There was no mention of length or anything…he said that he does the same basic routine, but switches in/out some exercises some times, but sticks to this for the most part.

And as a side note…supplement wise, I’m looking at:
MuscleMilk Powder
Creatine Powder
MegaMen Vitamin Powder
[some random prescriptions for things]
Methoxy-7

Do you guys agree with the Methoxy-7? Like I said, I’m trying to stay lean, but bulk.

Thanks again