scott i need help!!!

hey scott i have been cutting for the past 2 months and i lost around 10 pds and that` is great!!!! my diet is very good  but the problem was my training,i use to do the same when i was bulking, but last monday i started doing supersets and i really like it  but i wanna make sure im not overtraining so can u check my routine and tell me what u think:
Monday: Chest/Back.

Deadlifts - 2 sets

Flat dumbbell press with T-bar rows - 2 supersets

Incline barbell press with Weighted chin-ups - 2 supersets

Decline Dumbbell press with one arm dumbbell rows - 2 supersets

Cable crossovers with hyperextensions - 2 supersets

Tuesday: Legs.

Barbell squats with stiff-leg deadlifts - 2 supersets

Leg extensions with lying leg curls - 2 supersets

Leg press with seated leg curls - 2 supersets

Machine calf raises with reverse calf raises - 2 supersets

Donkey calf raises with hack machine calf raises - 2 supersets

Wednesday: Arms.

Lying tricep extensions with barbell curls - 2 supersets

Overhead extensions with incline curls - 2 supersets

Tricep pressdowns with concentration curls - 2 supersets

Reverse grip pressdowns with preacher curls - 2 supersets

Thursday: Chest/Back.

Deadlifts - 2 sets

Flat barbell press with barbell rows - 2 supersets

Incline dumbbell press with weighted chin-ups - 2 supersets

Iso hammer incline press with seated cable rows- 2 supersets

Dumbbell flyes with Hyperextensions - 2 supersets

Friday: Delts.

Dumbbell overhead press with side lateral raises - 2 supersets

Smith machine overhead press with bent over laterals - 2 supersets

Upright rows with cable side laterals - 2 supersets

Dumbbell front raises with face pulls - 2 supersets
 
 
also i cant squat anymore cause i might have a small hernia ,what exercise do u think i can do instead squats??? thanks for the help

Dante, all said, I like the intensity of your workout.  The only changes I would make are the body parts you are working on a given day.
 
Since Back exercises and Biceps exercises are pulling work, I would do Back and Biceps on the same day.
 
Since Chest exercises and Triceps exercises are pushing work, I would do Chest and Triceps on the same day.
 
I would continue to train Legs and Calves on the same day.
 
As for replacing Squats, the Machine Leg Press, Donkey Press, Hack Squat press are all good. 
 
Tell me about your diet.  What are your short-term and long term goals. 
 
Nice work, Warrior.
 
Scott

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

well right now i wanna get all ripped so what im gonna do is cutting until the end of december(i hope by that time i will have a good definition in my body)then  i will take a few weeks off and i will start a nice and CLEAN bulking diet .
my diet ... mmm well  i try to eat different foods every day but if u want to know exactly what i eat let me know and i post it but  i consume between 2200-3100 cal,for example monday is around 2900 cal, tuesday3200, wednesday 2300 and etc etc etc....also wednesday and thursday are my VERY LOW CARB DAYS i only consume 80 grams of carb those days , i dont eat carbs at night,the only fats i eat is avocado  and peanut butter but  as i said if u want to check my whole week  diet let me know and i write it  

ORIGINAL: dante1

well right now i wanna get all ripped so what im gonna do is cutting until the end of december(i hope by that time i will have a good definition in my body)then  i will take a few weeks off and i will start a nice and CLEAN bulking diet .
my diet ... mmm well  i try to eat different foods every day but if u want to know exactly what i eat let me know and i post it but  i consume between 2200-3100 cal,for example monday is around 2900 cal, tuesday3200, wednesday 2300 and etc etc etc....also wednesday and thursday are my VERY LOW CARB DAYS i only consume 80 grams of carb those days , i dont eat carbs at night,the only fats i eat is avocado  and peanut butter but  as i said if u want to check my whole week  diet let me know and i write it  

 
On Monday, I will post a cutting diet here for you.  My diet files are on my computer in my office. 

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

hey scott here is my diet check it out and let me know what u think:
MONDAY:
MEAL1:
8am:4 eggs whites-2whole eggs-slice fat free cheese
       i cup oatmeal
 
MEAL2:
10am:2 slices whole wheat bread-6 oz deli turkey
 
MEAL3:
noon:8 oz chicken breast-1 sweet potato
 
MEAL4:1/2 can tuna- 2 slices whole wheat bread-1/2 avocado
 
MEAL5:PREWORKOUT:1 scoop protein- 1 large apple or pear
 
MEAL6 POSTWORKOUT:2 SCOOPS PROTEIN -gatorade(32 oz)
 
MEAL7: 8 oz chicken
 
MEAL8: 8 OZ low fat cottage cheese
 
TUESDAY:
MEAL1:4  egg whites-2 whole eggs-1 slice fat free cheese-1 slice whole wheat bread with 1 tbsp peanut butter
 
MEAL2:2 scoops protein-1 cup oatmeal
 
MEAL3:8 OZ GROUND BEEF(96% lean)-2 slices whole wheat bread
 
MEAL4:8 oz low fat cottage cheese-6 whole wheat crackers-1/2 avocado
 
MEAL5:prew:1 scoop protein- 1 banana
 
MEAL6:post:2 scoops protein- 3 slices white bread
 
MEAL7: 7 oz salmon
 
MEAL 8:2 SCOOPS casein protein
 
WEDNESDAY(LOW CARB DAY)
MEAL1:4 whole eggs-4 whites-1 fat free cheese
 
MEAL2:2 scoops protein
 
MEAL3:1/2 can tuna-8oz low fat cottage cheese
 
MEAL4: 8 oz chicken
 
MEAL5PRE:2 scoops prot
 
MEAL6POST: 2 scoops prot-3 slices white bread
 
MEAL7:8 OZ CHICKEN BREAST
MEAL8:1 scoop casein prot- 1 tbsp peanut butter
 
THURSDAY LOW CARB DAY
MEAL1:4 whole eggs-4 whites-fat free cheese
MEAL2:2 scoops protein
MEAL3:1/2 can tuna- 8 oz low fat cottage cheese
MEAL4:8 OZ GROUND BEEF(96% LEAN)-1/2 Avocado
MEAL5:pre:2 scoops prot
MEAL6POST:2 scoops prot-3 slices white bread
MEAL7:8 oz chicken
MEAL8:1 scoop casein
 
FRIDAY:
MEAL1:4 eggs whites-2 whole eggs-fat free cheese-1 cup oatmeal
MEAL2:2 scoops prot-1 slice whole wheat bread-1 tbsp peanut butter
MEAL3:8 OZ chicken breast-1 sweet potatoe
MEAL4:6 oz turkey deli-2 slices whole wheat bread1/2 avocado
MEAL5PRE:1 scoop prot- 1 apple or pear
MEAL6POST:2 scoops prot- gatorade(32 oz)
MEAL7:8 oz chicken breast
MEAL8:8 oz low fat cottage cheese
 
SATURDAY
MEAL1:4 egg whites-2 whole -1slice whole wheat bread-1tbsp peanut butter
MEAL2:2 scoops prot-1 cup oatmeal
MEAL3:1CAN TUNA-2 slices whole whet bread
MEAL4:1 scoop prot-8 oz  far free plain yogurt
MEAL5:1 scoop prot- 1 banana
MEAL6:8 oz CHICKEN BREAST
MEAL7:1 SCOOP casein prot
 
SUNDAY
MEAL1:4 egg whites-2whole -1 slice fat free cheese-2 slices whole wheat bread
MEAL2:2 scoops prot-1 banana-1 tbsp peanut butter
MEAL3:8 oz chicken breast-1 sweet potato
MEAL4:1 can sardines-6 whole wheat crackers
MEAL5:1 scoop prot- 1 orange or pear
MEAL6:8 oz chicken breast
MEAL7:1 scoop casein prot
 
so that's it!!!!! so maybe u can help change some things that u dont like or give me a new diet ohh yeah and this are my supps:
-vitamin C
-l-carnitine
-caffeine pills
 

Dante:  Thanks for posting your diet.  I will take a careful look at it and make some suggestions.  I will also post an alternative diet for you shortly.  I am in the final few days of my own contest prep for a contest this Saturday and I'm pretty focused on that right now.  I promise I will give you ample time as soon as I finish my Pro Show...just a few days more.  LOL 

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

no problem sir!!!! good luck in the contest..are you competing against burk chandler or tom witt  this time???

ORIGINAL: dante1

no problem sir!!!! good luck in the contest..are you competing against burk chandler or tom witt  this time???

Nope, I haven't seen Tom Witt or Burke since the 2006 NPC Northern Kentucky.  My friend Burke Chandler placed Third in his weight class in the Men's Master 60+ Class at the 2007 NPC Masters Nationals.  I turned Pro since I faced those two in Kentucky last year.  This is my third Pro Show this year.  I am competing in the 2007 FAME North American Championships in Miami in the Men's Master Pro 55+ Class.

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

i see... good luck and plsss when u have time dont forget to check the diet and send me another one

Old Navy’s Cutting Diet
 
Meal 1
5 egg whites
1 whole egg
1oz grilled chicken
4 tsp peanut butter
10 oz red grapefruit or grapefruit juice
 
Meal 2
2 scoops protein powder
2 tbsp peanut butter
1 cup asparagus or green beans
 
Meal 3
5 oz chicken, tuna, or sirloin fillet
1.5 cups asparagus spinach or green beans
18 almonds
 
Meal 4
5 oz chicken tilapia, tuna or sirloin fillet
1 cup asparagus or green beans
2 tbsp peanut butter of 18 almonds
 
Meal 5
2 scoops protein powder
18 almonds
1/4 cup oatmeal
 
Meal 6
6 oz Chicken, tilapia, sirloin fillet or tuna
1 cup lettuce
1/4 cup tomato
1/4 cup cucumber
2tbsp reduced fat dressing
8 oz red grapefruit or grapefruit juice
 
Meal 7
5 oz chicken or tilapia
1/2 cup broccoli
2oz. avocado or 10 almonds
 
Every 21st meal is the Carb meal.  Replace meal 7 with it.
Eat in this order
1.5 cup green beans
3/4 cup oatmeal (measure dry)
2 tbsp raisins
1 tbsp honey
18 almonds
7.5 oz sweet potato
2 tbsp peanut butter or almond butter
4-6 splenda packets for sweetening
 
you can change the meals around but always keep the carb meal the same and make sure you eat it in that order so you don't spike your insulin levels too high.

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

i like your diet but beforei start it i have some questions:
1-meal7 is suppose to be ''before bed meal'',is not better to eat cottage cheese or casein protein instead of chicken???
2-every 21 st meal is carb meal and i have to replace meal7 but i understand that meal 7 is before bed time,so i know that is not GOOD to eat carbs before bed,so how is possible to eat all those carbs before bed???
3- meal6 is post workout dont you think i need more carbs in that meal??
4- my weight is between 183-187 pds,if i follow this diet dont you think i can loose some muscle too?? i think the calories are a little low for me ... thanks for the help old navy

It depends on how late you eat that meal.  If it's too late, substitute as needed.
 
You can adjust your portions according to your weight and your goals.  This is a suggested plan for a guy who weighs around 165 pounds (Middleweight).  It's OK to adjust what you need to in order to accommodate your weight.

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

alright yeah i noticed that you diet was too low in calories for me, did u like my diet???? do u think mine was fine??? and last questionany fat burner that u recommend??? or supps?

Dante.  Generally, your diet is good.  I think you have too much bread, crackers and sweet pototoes for my liking.
 
Go to the Designer Supplements' web site and check out their fat burning stack including Basic Cuts.  I like their stack.
 
Beverly International also has a good cutting stack.
 
Your supplemements should include a good multi-vitamin, amino acids and protein powder.  I also like creatine and glutamine.

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]