Darkoten
New Member
TROG Posts: 1
Forum Posts: 23
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Bit behind in posts, as only just found the TROG application! So now its Day 11 into my “Mission 1” fitness plan.
My background is pretty simple in that I have been very sporty, throughout school and Uni. but let my fitness and weight slide post graduation. With having a 9-5 predominantly desk based job, motivation before and after work have always been lapse!
So…. I have decided to take a solid, constructive look at my health and get myself fit again! Will probably take a lot of work as quite heavily out of shape.
I have a pretty good understanding of bodybuilding having lived with a few at Uni. and trained along side them.
My Plan
Mission 1:
Split into 12 Weeks 24/08 – 15/11
Weeks 1-2 Introduction (get basics of Nutrition/Cardio/Weights sorted)
Primary goal – Cut 24lbs of Body Fat
Weeks 3+ Maintenance of Day plans
Sunday Morning’s weigh in and updates
Day Plan:
06:15 – Morning Cardio: 4x per week (mix between HIIT and Steady State)
07:30 – Breakfast
10:30 – Mid-morning Snack
13:30 – Lunch
16:30 – Mid-afternoon Snack
18:00 – Pre-Workout Snack
18:30 – Weight training
Post WO – Supps
20:00 – Dinner
23:00 – Evening Snack
Weights Split:
Mon – Back/Tri’s/Glutes
Tues – Rest
Wed – Short Bi’s
Thurs – Chest/Bi’s/Abs
Fri – Shoulders/Legs
Sat – Short Bi’s
Sun – Rest
DAY 11
Cardio:
Rested this morning as had 5-side football last night
Weights:
Still in introduction phase, trying to get gym set up at home.
Short Bi’s session:
EZ Bar Curls – 15kg x 12 reps x 4 sets
Nutrition:
07:30 - 4 x Scrambled Eggs (3 white 1 Yolk)
1 slice wholemeal toast
20g Whey Protein
10:30 - 100g Chicken Breast
Apple
13:30 - 150g chicken breast
Large Green salad
15ml balsamic vinegar
16:30 - 100g chicken breast
Apple
19:30 - Prawn Curry
Asparagus
22:30 - 20g whey protein
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