Any help with routine please

ok, pre workout i usually have a tuna sandwhich with 2 slices of brown bread (contains seeds) and a yogart but its normally around 4:30 and i workout about 6:00.  Is that ok?

After i usually have the shake i desribed earlier (banana,milk, ice cream, peanut butter) then eat my main meal (turkey,noodles, kurly kale) at 7:30

Would i need to supplement or is the carbs and protein sufficent enough?  Im going to do the workout i listed above for about 4-6 weeks then if no progress ill start to cut for a month then back to bulking.

For cutting do i need to reduce my calories to up to 500 cals below what i need but maintain the ratio of 25/50/25 as well as doing more cardio and using reps and sets for endurance (3 sets of 25?)

thanks

James

ok, pre workout i usually have a tuna sandwich with 2 slices of brown bread (contains seeds) and a yogurt but its normally around 4:30 and i workout about 6:00.  Is that ok?

Well, the meal construction ...not if the goal is to gain...and the meal to workout timing is a bit far off...90 minutes...but if the workout is brief and intensse...might be ok.
 
I tend to prefer 45-60 minutes, maybe 75...
 
Revisit this and look at the keys to meal construction:
http://www.discussbodybuilding.com/For_Gaining_Mass/m_111173/tm.htm
 
PWO..post should be quickly assimilable mix of a 1:1 ratio of fructose:dextrose(glucose) and a protein source with carbs:protein at 2-4:1
 
banana,milk, ice cream, peanut butter
 
Banana is fine as the fructose:dextrose is 1:1, milk is not ideal, ice cream and peanut butter are fatty, not to mention the wrong type of sugar and the amount of sugar...
 

For cutting do i need to reduce my calories to up to 500 cals below what i need but maintain the ratio of 25/50/25 as well as doing more cardio and using reps and sets for endurance (3 sets of 25?)

 
Worry about getting your current program dialed in, THEN switch to planning for a good cut!
 
Look at getting your meal plan dialed in.
You also need to think about how you will vary the stimuli of that program every week!  That is just the skeleton of the workout...but within the workout, think about what variables will you shift to keep the body adapting?

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thanks, i think i mainly need to concentrate on the diet.

With my workout i change the types of exercises completely but still train the same muscle groups on a weekly basis then go back to the begining after 2-3 weeks.

I still dont understand what i should be taking before and after the workout.

Pre workout should i take something like fruit juice (is that diluted) for carbs and something like nuts for protein and fat?

Post workout ill take a banana but what else could i take?

This is my diet below, there will be gaps where i need to adjust it; (Meal 2 and 4 i sometimes swap)

Meal 1

2 Eggs
Porrige with skimmed milk
Honey
2 slices white bread
Bertolli oil spread

Meal 2

2 banana
tuna  (can)
2 slices of seeded brown bread
spoon of light mayo

Meal 3

white rice
chicken breast
spoon of light mayo
2 apples

Meal 4

Cheese salad with tomatos and light mayo

Pre Workout - ??
Post Workout - Milk, eggs, peanut butter, banana + creatine

Meal 5

Turkey Breast
Noodles
Broccoli
Spoon of light mayo
Kurly Kale

Meal 6

2 Weetabix
Skimmed Milk
2 Oranges

What looks like it needs changing for my goals (size in lean muscle tissue)

thanks

James

Again...you need to read what goes into proper nutrition...then do the basic work to match...
 
For Gaining Mass
http://www.discussbodybuilding.com/For_Gaining_Mass/m_111173/tm.htm
 
Look at that for help with the PWOs
Breakfast needs a fibrous carbs.
 
I would also say you are a bit shy on protein...try putting it all in fitday.com's free food calculator...

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right, im going to change my diet then post it here when ive tweaked it.  I think ill start having mushrooms with my breakfast then add more protein later in the day e.g. meal 4 + 6.  Ill also add some dark green veg with my chicken and rice and pre-workout ill take a scoop of whey protein and with same fruit juice as well as after.

does that sound any better?

thanks

James

It sure does!

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Ok, this is what ive done now

For Meal 1 (breakfast) added boiled mushrooms + multivitamin
For Meal 2 ive swaped bread for baby potatoes
For Meal 4 ive swaped cheese for chicken breast
For Pre-Workout, fruit juice within 45 mins of workout (do i need anything else)
For Post-Workout, one serving of maximuscle cyclone + 1 banana
For Meal 6, ive added one serving of maximuscle cyclone

One the actually tub of cyclone, it suggests to take the shake in the morning and afterworkout.  Is what im doing atm ok in terms of diet for my goals?

thanks

James

the routine is fine but the order could use work.do ur heavy stuff first for ex. barbell curls first. 

Height: 5'7

Weight: 170-174

Bench: 265 max

NO Xplode
ON Whey Protein
Multivitamin
Vitamin C
Fish Oil
Food :)

Always finish what you start!!!

For Pre-Workout, fruit juice within 45 mins of workout (do i need anything else)

You could include BCAAs (1/4 tsp per 35 pounds immediatly before lifting) or protein at .1gram per pound (.2 gram per K) with the juice...
 

Is what im doing atm ok in terms of diet for my goals?

Looks like it.
 

One the actually tub of cyclone, it suggests to take the shake in the morning and afterworkout

Becaue it is loaded with glutamin and creatine...But they would recommend 4 servings if they thought you wuold do it...sells more tubs.
 
However, I would add it to breakfast  instead of M6 and have some protein with meal 6.
 
For the record...
maximuscle cyclone:
Per 1 serving=1.5 scoops = 60g
Cals 230
Protein 30g
Carbohydrate 21g
Fats 4.68

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the routine is fine but the order could use work.do ur heavy stuff first for ex. barbell curls first.

He's 5 pages past that question!

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thanks again,

Im going to buy some BCAA's. 

For meal 6, do you mean protein shake or any form of protein?

I just dont want to be spending alot on supplements as i thought the cyclone would have everything in one which would be the only supplement i would have to take.

thanks

James

They are just recommendations not necessities...
 

For meal 6, do you mean protein shake or any form of protein?

Any lean protein.

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Hi,

I got my body fat percentage done and am comparing it with my last bodyfat %.

The results are below;

12/4/06 - 12.4% bodyfat
              24.9 BMI
              86.3kg total weight
              10.7% fat mass
              75.6kg lean body mass

16/7/06 - 15.2% bodyfat
              26.8 BMI
              94.52kg total weight (14 stone 12.4lbs, not sure if the kg is correct)
              15.2% fat mass
              80.2kg lean body mass (12 stone 8.8lbs, not sure if the kg is correct)
             
How is this?  I dont do any cardio but am going to start cutting for a month at the end of this month to reduce the body fat %.  Is it possible to reduce to 10-12% in 4 weeks without any muscle loss and if so, how easy is it.  Also, ill take a better look at my diet.  All i need to do is count the calories and see how much carbs,fat and protein im consuming each meal.

thanks

James

190 pounds
12.4% Fat
Fat = 23.5 pounds
Lean = 166.5
 
12 weeks later=
 
208 pounds
15.2% fat
Fat = 31.5 pounds
Lean = 176.5 pounds
 
12 week Change
Fat Gain 8 pounds
Muscle Gain 10 pounds
 
This is fine.  You can see that you were gaining some fat, maybe more than you wanted.  Since you don't know what the 3-week changes were it is hard to say what you could have done to do better.  But this is not bad...40 pounds of muscle a year.
 

I dont do any cardio but am going to start cutting for a month at the end of this month to reduce the body fat %

Just adding cardio after you train would be enough to see a change.
Following the eating rules for Losing fat..but mostly eat the way you do now...
 

Is it possible to reduce to 10-12% in 4 weeks without any muscle loss and if so, how easy is it.

Lets look at what 12% is.
200 pounds at the same muscle you have now.
That would mean losing 8 pounds of fat in 4 weeks.  That is the upper range for reasonable loses without muscle loss.  Meaning if you knew what you were doing...and did it all correctly and mande adjsutments as needed.
 
So I am going to say that might not be completely reasonable for you but it is a good goal and you will better learn what you can and can not do.
 
Often in caloric deficit cutting you can expect to Lose 1lb LBM per 3lb FM.
 
So if you adjust calories and cardio to give you a deficit and lose 3 pound a week for 4 week...you may be at something like 12%
196 pounds with
173 lean mass and
23 fat mass
 
That is fine really.  you will gain the muscle back very quickly!
 

and if so, how easy is it. 

It is a challenge if you push it..if you go slow it is mostly no different, but still a bit mental! 
 
slow meaning 1-2 pounds vs 3-4 pounds

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well even if i lose around 2-3% of body fat, thats still achievement in itself towards my goal.  Im only doing it for a month so that it'll be easier in the long run to loose overall body fat.  My aim is to get down to 10%. 

What kind of intensity do i need to achieve and for how long after a workout?

Im going to cut out the bertolli butter and light mayo when i come to cut.  And reduce my calories by 200-300 as well as do cardio.  Ill aim for a 2lb a week of fat loss and measure my body fat.  I dont mind losing a bit of fat, but if its unaviodable, then i would prefer not too.

thanks

James