Current Training & Diet (Life Style)

Hi here's my current Training & Diet routine .. please feel free to comments.

05:00 - Woke Up
05:05 - Protein shake + 1 White Egg
06:45 - Breakfast (Fruits: Banana)
09:00 - Creatine XX-Cell
09:45 - Vegetable (Brocolie, Carrots)
12:00 - 1 Chicken Breast with Steamed Vegetable (Sometime 2 chicken breast, in general just 1)
14:00 - Vegetable (Brocolie, Carrots)
16:00 - Work-Out (35-45 mins, MAX-OT Style - See below)
17:00 - Protein Shake + 1 White Egg
15:30 - Creatine XX-Cell
18:00 - 2 Chicken Breast with Steamed Vegetable
21:00 - Protein shake + 1 White Egg
22:00 - Sleep (7 Hours)

A lot of Water and some Juice during the day

Training Example:

Monday: Chest

Warm-Up & Acclimatation (2 x Warm-Up, 2 x Acclimatation)

Bench Press: 3 Sets of 4-6 Reps: 165 lbs
Incline Bench Press: 3 Sets of 4-6 Reps: 145 lbs
Dumbell Press: 3 Sets of 4-6 Reps: (2x80)
(Optional) Decline Bench Press: 1 Set of 4-6 Reps (160 lbs)


Goal: Build Muscle, Loose 3-4% of Fat

Height: 5'6
Weight: 170 lbs
% Fat: 15%
Training Experience: 15 Months

What people think about this Set-up ? Do i need to add/delete/change something ?

Is the banana with breakfast the only carbs you're consuming (other than whatever's in the vegetables)? Is this on purpose -- are you shooting for ketosis?

Vegetable, fruits, juice have Carbs..... do you suggest me to add some food with more carbs ?

Seems good to me. If you follow that every day I've got to say well done for having such commitment. There are not too many people that would get up at 05:00 just to have a protein shake. If you could, maybe you should re-arrange things to get 8 hours sleep? It's different for everyone but I know I feel a lot better having had 8 hours sleep instead of 7. I read somewhere 8 hours is recommended for most people, (but you can't believe everything you read!). I think the amount of carbs you are taking in will be adequate considering your goal is to lose 3-4% BF. Its maybe a little on the low side from your breakfast and veg, but this will help you lower that BF. Just make sure that you don't feel faint at any points during the day or feel weak during your workouts as this is a sign your body needs more energy, the best source of which is carbohydrate. You do your workout in the afternoon, and have the majority of your carbs intake in the morning, which is good. The only thing that stood out to me is that fruits often contain carbohydrate that gives you a 'burst' of energy. Perhaps you could try eating some complex carbs instead for breakfast like cereals etc to release energy a bit slower, as you will be needing most energy during your afternoon workout, not right after breakfast. Apart from that all seems well and if you keep it up I'm confident you will see good gains on top of the 15 months worth you already have. Good luck.

Stu.

Why one egg white with the protein drink? It seems like a waste it`s only 3 grams of protein.

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