 diet and workout help needed
i was supposed to get started back in june o6 when i joined this forum but before i got going with me plan managed to break 3 ribs and me ancle on me motorcross bike. i am all back in one piece and got me life sorted again so want to get cracking and get this fat backside in shape.
after originaly chatting on this site i came up with this diet and work out plan just wanted to get advice and make sure i am on the right track.
i am 5ft7 16st i am quite broad shouldered and to be honest like my size so just want to drop the fat and get the muscle and eventually want to get bigger.
this was my weekly plan before any advice much appreciated
Day 1
Cardio 30min jog
Breakfast Porridge ( or something similar) + Protein shake
Lunch Ham and cheese salad sanwich on brown
Dinner
Cold chicken breast
Salad leaves
cucumber
radishes
2 T real mayonnaise
Workout
Bench press x 3 sets of 10 rps
Incline press x 4 sets of 10 rps
Biceps barbell curl 3 sets of 10 rps
Triceps cable pushdowns 4 sets of 10rps
Post workout Protein shake
Snacks Fruit (bananas, apples, melon, oranges) to be eaten throughout the day
Other Black coffee first thing in the morning and water throughout the day
Day 2
Cardio 30min jog
Breakfast Porridge ( or something similar) + Protein shake
Lunch Chicken salad (Same as night before)
Dinner Steak, Sweet potatoes and mushrooms
Protein shake in the evening??? ( did not know weather to still go with this on non workout days)
Snacks Fruit (bananas, apples, melon, oranges) to be eaten throughout the day
Other Black coffee first thing in the morning and water throughout the day
Day 3
Cardio 30min jog
Breakfast Porridge ( or something similar) + Protein shake
Lunch BLT sandwich made from 2 brown bread
Dinner Pork chop, salad / Sweet potatoes and green beans
Workout
Shoulder press x 3 sets 10 rps
Dumbbell raises to sides 3 sets of 10 rps
Legs 4 sets of leg press 20rps
Hamstrings 15rps
Post workout Protein shake
Snacks Fruit (bananas, apples, melon, oranges) to be eaten throughout the day
Other Black coffee first thing in the morning and water throughout the day
Day 4
Cardio 30min jog
Breakfast Porridge ( or something similar) + Protein shake
Lunch Tuna salad sandwich made from 2 brown bread
Dinner Creamy chicken and mushrooms with steamed vegetables
Protein shake in the evening??? ( did not know weather to still go with this on non workout days)
Snacks Fruit (bananas, apples, melon, oranges) to be eaten throughout the day
Other Black coffee first thing in the morning and water throughout the day
Day 5
Cardio 30min jog
Breakfast Porridge ( or something similar) + Protein shake
Lunch Cheese on toast
2 toasted brown bread
30 g / 1 oz Cheddar cheese
Dinner 100% meat beefburgers (2) with salad and mayo
Workout
Back chin up 4sets ( Most likely to be lat pull downs)
Cable pull down 4 sets 10 rps
Calves 5 sets (tba)
Post workout Protein shake
Snacks Fruit (bananas, apples, melon, oranges) to be eaten throughout the day
Other Black coffee first thing in the morning and water throughout the day
Day 6
Cardio 45min jog
Breakfast Porridge ( or something similar) + Protein shake
Lunch Tuna salad sandwich made from 2 brown bread
Dinner
Mince Bolognese and spaghetti
Or
Coronation chicken and salad
Protein shake in the evening??? ( did not know weather to still go with this on non workout days)
Snacks Fruit (bananas, apples, melon, oranges) to be eaten throughout the day
Other Black coffee first thing in the morning and water throughout the day
Day 7
Cardio 45min jog (might miss and have day of rest )
Breakfast Mushroom omelet made with 3 eggs and
7 medium button mushrooms
Protein shake
Lunch BLT sandwich made from 2 brown bread
Dinner Lamb casserole or lamb strips with potatoes or salad
Protein shake in the evening??? ( did not know weather to still go with this on non workout days)
Snacks Fruit (bananas, apples, melon, oranges) to be eaten throughout the day
Other Black coffee first thing in the morning and water throughout the day
again any help much appreciated total beginner
thanks |