taylorboosh
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Registered: 3rd Apr 07
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Right so i joined the gym saturday... Routine is this...
Fri, sat, sun:
20 mins treadmill. Start at a walk for few mins to warm up then run for 15 then a brisk walk at end
20 mins bike. Medium pased, satrt at resistance 3 up to 5
May not seem a lot but gets me sweating a good bit, will up speeds ect as fitness improves
Monday:
Chest and biceps
3 x 10 bench press
3 x 10 incline dumbell press
3 x 10 flys
3 x 10 pec dec
3 x 10 hammer curls
3 x 10 dumbell curls
3 x 10 bar curls
Tuesday:
Shoulders
3 x 10 straight grip shoulder press
3 x 10 side grip shoulder press
3 x 10 dumbell shoulder press
3 x 10 front raises
3 x 10 side raises
3 x 10 shrugs
3 x 30 weighted sit ups
Wednesday:
Back and tris
3 x 10 wide lat pull down
3 x 10 close lat pull down
3 x 10 dumbell rows
3 x 10 sit down rows
3 x 10 rope extensions overhead
3 x 10 dumbell raise over head
3 x 10 pull down, tricep extension
Thursday:
Legs
3 x 10 leg curls
3 x 10 leg extension
3 x 10 sqauts
3 x 10 leg press
3 x 10 calf press
3 x 30 weighted sit ups
Diet:
50g beakfast ceteal - breakfast
Cup of coffee
Tin of soup - dinner
Breadbun
Cup of coffee
Scrambled egg x 2 - tea
2 x toast
200ml semi milk
Cup of coffee - supper
This is my plan. Im currently 12.5 stone. Problem is im a fussy eater. Before this i ate nothing but mcdonalds and go no exercise and have been steady wieght for a year now. Some of the meals may vary, chicken breast or steak ect now and then.
Ive worked the above meals too 1500ish cal per day. Ive totally stopped snacking between meals, no more crisps or bickies ect
Will i get results?
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scoob
Premium Member
Registered: 16th Oct 03
Location: Beverley, E Riding of Yorkshire
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id work the chest with the tricepts and back with bi's personaly
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scoob
Premium Member
Registered: 16th Oct 03
Location: Beverley, E Riding of Yorkshire
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and what results are you after?
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Craig W
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Registered: 31st Oct 00
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I wouldn't work your shoulders the day after chest, as chest day will involve your delts to a certain extent. I'd swap it with your leg day.
Your diet is awful, looking at that your only getting protein from solid food from 2 x eggs, which is around 13g protein. Apart from your milk, thats it.
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Jake
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Registered: 24th Jan 05
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i reckon you are doing too much isolation on biceps and triceps. also youre triceps are getting a three day hammering
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taylorboosh
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Registered: 3rd Apr 07
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Shouldve said i just want to tone up, not wanting to be huge. Swapping days isnt a problem...
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Jake
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Registered: 24th Jan 05
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if that diet is 1500cals a day i must be on 9000
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Craig W
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Registered: 31st Oct 00
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Even so, you still need sufficient protein to repair and build muscle tissue.
You dont need to eat huge amounts, far from it, just try and be consistent with it.
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taylorboosh
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Registered: 3rd Apr 07
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Maybe a chicken breast for supper or some tuna? Or a shake during day
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Craig W
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Registered: 31st Oct 00
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All 3, its a start 
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taylorboosh
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Registered: 3rd Apr 07
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Really lol hmmm maybe need to think diet through
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Craig W
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Registered: 31st Oct 00
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If food is a problem for you just eat small and often, but try to be consistent. Ideally you should aim to consume some sort of protein, however small, every 3'ish hours. You want your body to be in an anabolic state, not catabolic.
It's not the end of the world if you miss a meal.
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noshua
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Registered: 19th Nov 08
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You're going to be starving if that's your diet
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taylorboosh
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Registered: 3rd Apr 07
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Will have to get chicken breasts ect and see how i go
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taylorboosh
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Registered: 3rd Apr 07
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Why would i be starving? I though eating less eqautes to losing flab
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Craig W
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Registered: 31st Oct 00
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Variety is key, trust me, too much of the same food will leave you bored and sick of the thought of it.
I went through phases of eating 1kg of chicken daily, or 1kg of fish daily, 30-40 eggs daily etc.
Now i mix it up, and food doesnt need to be boring, plenty of sauces etc to spice things up. Don't be too anal about adding sauce etc if it makes it easier to get down your hatch. It really wont make too much difference in the bigger picture.
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Jake
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Registered: 24th Jan 05
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quote:
Originally posted by Craig W
30-40 eggs daily etc.
you fucking what
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noshua
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Registered: 19th Nov 08
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quote:
Originally posted by john-d
Why would i be starving? I though eating less eqautes to losing flab
Probably, but it doesn't make you less hungry!
I'm no nutritional pro though, but I know even I'd be hungry just eating that
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Craig W
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Registered: 31st Oct 00
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quote:
Originally posted by jake
quote:
Originally posted by Craig W
30-40 eggs daily etc.
you fucking what
8 egg ommelette 5x daily, hot or cold, with a splash of sauce - job done 
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taylorboosh
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Registered: 3rd Apr 07
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Lol a kg of chicken? I dobt think i could afford to spend thay much cash on food tbh lol
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JonnyJ
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Registered: 23rd Sep 05
Location: Scotchland
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Fucking machine
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Craig W
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Registered: 31st Oct 00
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1kg of meat sounds alot, but in the generally scheme of things its not really... 250g 4 x daily - still room for 2 more meals
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taylorboosh
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Registered: 3rd Apr 07
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You got a pic of you?
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Craig W
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Registered: 31st Oct 00
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John, eating less doesn't mean more flab loss. All depends on the food you eat, i can cut weight eating 6-8 meals a day. Your metaboism is like a car, without fuel it wont run. You need to add fuel to the fire to keep it burning.
I can manipulate my weight easily by dropping carbs and upping my water intake, i can lose 14lbs in a week no problem.
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taylorboosh
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Registered: 3rd Apr 07
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How much do you wieght. Must be a fucking animal. Appreciate the advice
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