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millsy · 17-04-2004, 05:05 PM

Hi - My name is Andy and I am currently living over in France as part of an assignment from the UK.

I am 30 yrs old and have dabbled in weight training on and off over the past 10yrs. So, I wouldn't say I'm an expert but am really enjoying getting back into it and have been training regularly again since the turn of the year. I joined a gym here in Toulouse last year but am now training at home using a bench and barbell / dumbell set and have also bought a good cross trainer to help lose some weight. I find this set up gives me more flexibilty in terms of when I can train as my job sometimes means irregular working hours. It also means I can listen to my own music at my own volume and watch the footy when doing my Cardio !

Anyway - I have been reading a lot of the posts here over the past few weeks and think that there is a helluva lot of good advice - just trying to sort it all out and make sure I put it into practice !

I would like some comments on my current training routine as I am not sure if it is too much. My current aims are to lose fat (already lost a stone since the start of Feb) around my stomach but at the same time to tone up and then put more muscle on.
In fact I have a short term goal to get in shape as I am getting hitched back in the UK at the end of June (yikes!) but long term I want to keep the fat off and build the muscle.

So here is what I am doing:

CARDIO: Mon - Fri and sometimes weekends
6.15 - 7.15am: Low Intensity 50-60% HR

WEIGHT TRAINING: Mon - Sat evenings, typically 45mins
Mon: Chest, Triceps, Abs
Tue: Back, Traps, Biceps, Forearms
Wed: Legs, Shoulders, Abs

I then repeat this Thu, Fri, Sat
Sunday I rest !

Typical daily diet is:

6.00 (before cardio) : Opt. Nutrition Protein Shake with semi skimmed milk
7.30 (after cardio) : Bowl of All Bran or weetabix, glass of sugar free OJ. Vitamin Tablet(s)
10.00 : 2 pieces of fruit
12.00: Ham / Tuna Salad Sandwich
16.00: 2 pieces of fruit
18.00: Protein Shake before workout
19.00: Protein shake after workout
19.30: Evening meal - chicken salad, omlette & salad, lasagne, spag bol, fish and potatoes with veg.
B4 Bed: Glass of milk
I usually have 2-2.5 litres of water through the day also.

I find the 2 muscle group per day to be right for me in terms of being able to put the most into it but don't know if this 6 day routine is too much. I feel a bit tired towards the end of the week but I think this could be due to the cardio I am doing early in the morning. I feel I need to maintain the Cardio to lose the fat but could do with some input on the weight training routine - am I giving the muscles enough rest? What does everyone think?

I may try the one muscle group per day over 6 days that I saw posted here.

I look forward to hearing your comments !

17-04-2004, 05:05 PM	#1 (permalink)
millsy Under Construction Join Date: Mar 2004 Location: Toulouse, France Posts: 6 Rep Power:	Hello from Toulouse ! Hi - My name is Andy and I am currently living over in France as part of an assignment from the UK. I am 30 yrs old and have dabbled in weight training on and off over the past 10yrs. So, I wouldn't say I'm an expert but am really enjoying getting back into it and have been training regularly again since the turn of the year. I joined a gym here in Toulouse last year but am now training at home using a bench and barbell / dumbell set and have also bought a good cross trainer to help lose some weight. I find this set up gives me more flexibilty in terms of when I can train as my job sometimes means irregular working hours. It also means I can listen to my own music at my own volume and watch the footy when doing my Cardio ! Anyway - I have been reading a lot of the posts here over the past few weeks and think that there is a helluva lot of good advice - just trying to sort it all out and make sure I put it into practice ! I would like some comments on my current training routine as I am not sure if it is too much. My current aims are to lose fat (already lost a stone since the start of Feb) around my stomach but at the same time to tone up and then put more muscle on. In fact I have a short term goal to get in shape as I am getting hitched back in the UK at the end of June (yikes!) but long term I want to keep the fat off and build the muscle. So here is what I am doing: CARDIO: Mon - Fri and sometimes weekends 6.15 - 7.15am: Low Intensity 50-60% HR WEIGHT TRAINING: Mon - Sat evenings, typically 45mins Mon: Chest, Triceps, Abs Tue: Back, Traps, Biceps, Forearms Wed: Legs, Shoulders, Abs I then repeat this Thu, Fri, Sat Sunday I rest ! Typical daily diet is: 6.00 (before cardio) : Opt. Nutrition Protein Shake with semi skimmed milk 7.30 (after cardio) : Bowl of All Bran or weetabix, glass of sugar free OJ. Vitamin Tablet(s) 10.00 : 2 pieces of fruit 12.00: Ham / Tuna Salad Sandwich 16.00: 2 pieces of fruit 18.00: Protein Shake before workout 19.00: Protein shake after workout 19.30: Evening meal - chicken salad, omlette & salad, lasagne, spag bol, fish and potatoes with veg. B4 Bed: Glass of milk I usually have 2-2.5 litres of water through the day also. I find the 2 muscle group per day to be right for me in terms of being able to put the most into it but don't know if this 6 day routine is too much. I feel a bit tired towards the end of the week but I think this could be due to the cardio I am doing early in the morning. I feel I need to maintain the Cardio to lose the fat but could do with some input on the weight training routine - am I giving the muscles enough rest? What does everyone think? I may try the one muscle group per day over 6 days that I saw posted here. I look forward to hearing your comments !