abs would be choice..critique my diet and workout please

[ctec27]

After a winter of "dirty bulking" I'm trying to get abs here's my current diet, feel free to add any suggestions, will list work out programme underneath

meal 1: 1 cup rolled oats, 1x banana, handful of almonds, 3x boiled eggs (2x pyrogenix caps, 2x omega 3 caps, 1xmuti vitamin, 1x glucosomine)

meal 2: Balance protein bar, 175gms low fat cottage cheese, 1x apple

meal 3: 1 tin of tuna, 2x cups of frozen mixed vegetables (1x cup of brown rice on workout days)

Pre workout: 1 serving horleys ripped protein in water, 1 x apple, 2 x pyrogenix caps

post workout: 1 serving protein, 1 tsp creatine, 2 scoops horleys replace, 2x bcaa caps, 2 x glutamine caps

meal 4: 1x chicken breast, as many green vegetables as i can eat

meal 5: 175gms low fat cottage cheese, 3x ZMA caps

Workout: everything is three sets of 12 reps (please not the lack of legs as I'm recovering from knee ligiment damage and initially was advised not to walk up stairs) have just finished 6 weeks, I hadn't worked body parts twice a week developed well. 15 minutes stationary bike after every workout

Mon/Thu:Back/biceps

Close grip cable row 106lbs

unilateral pull down 42 kg

machine row (wide grip, close grip, reverse grip 42kgs

Preacher curls (barbell) 20 kg

incline dumb bell curls 12kg

Tue/Fri chest/Triceps/shoulders

Unilateral seated chest 22.5kg

incline bench dbell 26kg

machine flyes 42 kg

seated lateral raises 8kgs

machine shoulder press 52 kgs

o/head dbell 20kg

press downs 46lbs

Hanging leg raises 12x 3 sets

decline weighted crunch 5kg 12x 3 sets

[steak]

Have you worked out your calorie requirements?

Im no expert but I would add in another low carb protein meal, add some good fats like flaxseed oil and drink plenty of water. Run you claories just under your daily requirements, ease off an the carbs from 3pm onwards, dont eat a few hours before bed and do more cardio. Some HIIT a couple times a week and some 45 mins low intensity stuff like bike, tready, rower etc.

[Draft]

Pyrogenix? Not familar with the specific product but I assume it is a cutting supp.

If your taking this I would probably ditch the Horley's Ripped - get some WPI - will save you money at the extra cartitine etc. in the protein your taking is unecessary. To be honest, I used to take Balance Ultra Ripped/Horley's Ripped Factors. Have now shifted to ON 100% Whey and have noticed no difference in body fat - it all comes down to diet.

Two questions:

How long between your last meal and bed (and are you taking ZMA at the same time)?

What are you current stats? - height, weight, BF% if you know it - will help everyone to help you!

[rose]

I'm no expert either :pfft: But ZMA is best taken on an empty stomach, so I suggest taking the ZMA first, wait 30 mins then have your cottage cheese. Zinc is at it's highest concentrations in the body about 45 mins after ingestion. It's effects are to reduce the excitatory signals in your brain, allowing your brain to switch off and fall asleep.

[ctec27]

Pyrogenix? Not familar with the specific product but I assume it is a cutting supp.

http://www.sportsfuel.co.nz/horleys-pyr ... p-564.html

What are you current stats? - height, weight, BF% if you know it - will help everyone to help you!

183 cms, 87kg, no idea of body fat but will add a pic, cut everywhere except guts

How long between your last meal and bed (and are you taking ZMA at the same time)?

Cottage cheese, brush teeth, zma-bed, will take the zma 30-40 mins earlier than last meal

Im no expert but I would add in another low carb protein meal, add some good fats like flaxseed oil and drink plenty of water. Run you claories just under your daily requirements, ease off an the carbs from 3pm onwards, dont eat a few hours before bed and do more cardio. Some HIIT a couple times a week and some 45 mins low intensity stuff like bike, tready, rower etc.

Have put a tablespoon of flaxseed in with oats at breakfast, I'm still quite limited in regards to ability with my knee, I will however be spening 15-20 hours coaching tennis from 3.30 onwards 5 days a week

[Pseudonym]

As Rose says, ZMA is best taken on an empty stomach, which is a pain, but that's how it is. Especially avoid taking it with dairy products, as the calcium blocks the absorption of zinc.