Right now that the rugby seasons over and im nearly 100% after popping 2ribs
i thought it about time to hit the iron and get fit again!!!
Im starting a new journal to keep myself motivated and honestly i waffled on enough in my old one!!!
My aim is to basically to bulk up a tad without losing any of my speed and hopefully get stronger in the process!
The seasons over till about august so this gives my a few months to knuckle down hard and actually see some improvements!!!
My current stats are - 6ft0, 84kg & BF% dont ask
!!
Heres my meals i plan to have throughout the day eating every 3hours or so.
There in no set order due to work etc except the pre bed meal and the weights are rough measures.
Meal 1 - 50g oats, 1 large banana, 3 large whole eggs and sachet of options hot choco
Meal 2 - 250g quark - 4 weetabix, 200mls whole millk and sachet of options hot choco
Meal 3 - 100g pasta, 100g cooked chicken, 100g mixed veg & dizzle of flax oil
PWO - 50g malto, 40 whey
Meal 4 - 100g cooked chicken, 4 slices wholemeal bread, salad & dizzle of flax oil .
Meal 5 - 50g CNP, 80g Oats 10g PB
Meal 6 - 200g CC, 2 weetabix, 20g PB.
On off days ill drop the PWO and on CV days ill also drop the PWO but ill increase the portions of carbs slightly
I plan to use a 3day split
Monday
DB Lunges 3x8
Power cleans 3x5
Back Squat 3x8
SLDL 4x10
Abdominal crunches 100reps
Tuesday
30-40minutes SS Cardio
Wednesday
Deadlifts 5x5
Weighted Overhand Pull-ups 6x6
BB row 3x8
Hanging leg raise 2x12
BB Curls 3x6
Thurdsay - DO
Friday
Bench Press 5x5
Military Press 3x8
Incline DB Press 3x8
Triceps Press 3x8
Abdominal crunches 100reps
Saturday - 20HIIT
Sunday - DO
Tomorrow is my first day back and i cant wait to get back into it.
Anyones welcome to post in here with tips, advice or just general banter!!!