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20-02-2008, 05:13 PM
| #1 (permalink) |
| Under Construction Join Date: May 2006 Posts: 12 Rep Power:   |  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 |
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25-02-2008, 12:08 PM
| #2 (permalink) |
| Super Moderator Super Moderator  Join Date: Oct 2004 Location: UK Posts: 1,304 Rep Power:  | Re: diet and workout help needed It doesn't look too bad, I'd restrict the fruit to 1 piece per day though as it is still calories from a carbohydrate. Give the diet and training program a month and see what happens, don't go by the scales tho, initially your muscles will fill up with amino acids and glycogen due to training so you'll appear heavier but with the added muscle size and the cardio your fat levels will start to drop and you'll appear leaner and more muscular. If after a month nothing is happening its time to rethink your diet. ______________________ www.extremenutrition.co.uk - 25% OFF FOR ALL MC MEMBERS, discount code MCD25. www.betterbodies.uk.com Seriously cheap sports nutrition! Dorian Yates Ultimate Protein 908g with free T-shirt £17.95! |
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