Thanks for your reply.
How many different exercises would you say to a muscle group? I do 4 different exercises, 3x8 sets on one muscle group. Should i be doing less and lifting more?
My programme at the moment is -
Monday - Chest and forearms
Tuesday - Biceps and stomach
Wednesday - rest
Thursday - shoulders and back
Friday - triceps and stomach
Saturday - rest
Sunday - 40 mins cardio and legs
Any suggestions on how to improve?
As for food, i will try and eat more fruit and veg - what does this in effect achieve? Should i not be eating more protein instead? I'm not too clued up on food etc!
Is maximuscle the best protein shakes to have?
Any advice or suggestions would be grately appricated.
Personally I dont like the look of your sunday cardio then legs session so do legs as a stand alone session then just do your cardio on a different day.
Say drop the weights to 3 or 4 sessions a week and do 2x40mins cardio sessions and stick to 3 different exercises per bodypart, 3x8 will be fine
Mon; Back & Triceps
Tue; Shoulders & Abs
Fri; Chest & Biceps
If you want a rest day on saturday train weights 3 times a week and swap your legs session to a tuesday and add shoulders to your chest session. (This is just an example you can swap the sessions to suit you)
As James says keep session to 45-50mins and keep the intensity high and stick to mostly compound movements;
Back; Deadlift,chins, seated row
Chest; Bench press., Dips, incline dumbell press
Shoulders; Shoulder press, Lateral bumbell raise
Legs; Squat, leg press, stiff leg deadlift or romanian deadlift
Arms; Barbell curls, close grip bench press
Maximuscle is a good product but very expensive, unflavoured whey from the bulk suppliers is just as good but much cheaper www.myprotein.co.uk www.sports-nutrition.net www.bulkpowders.co.uk
Myprotein if you email them will send you a sample of unflavoured Impact whey protein so you can see how you get on with it
Back do your diet, try have some good carbs instead of your protein bar at 4.30pm to give you more energy to train with (maybe make some more wholemeal sandwiches in your packet lunch and have the protein bar/flapjack at 8am instead)
Have a look in the recipes section or do a search for a homemade flapjack recipe, which you could eat on site between meals if eating sandwiches is a problem with your boss outside set times.
Good luck with it all and welcome to MT
post edited by Will8801 - 2008/05/20 22:27:17