New to this... rate my training schedule please :)
Been browsing the forum for a while and though I'd better join... a little introduction... I'm 30 and have decided now is the time to loose weight but also get in shape. Ever since I was 14 I have had weight problems, being my largest at 21 years old at 22 stone, and my smallest around 24 years old at 15 stone... this massive weight loss was due to a sudden increase in exercise owing to working abroad where I had to walk everywhere. When I returned to the UK I kept this up, but work, kids and general life has made it difficult to keep my weight down.
I now weigh a few pounds shy of 17 stone and am 6 foot 2... my aim is to loose fat and gain muscle... I'm not too bothered about weight, just as long as the fat goes and muscle builds. I appreciate this isn't going to happen overnight and so this is a long term plan.
This is my training regime that I have done for two weeks, and will continue for a few months. All cycling is done on my home cycling machine, and weights using home gym equipment. The weights are not terribly heavy, but enough (I think) to keep them working as I loose weight from my cardio and diet change. As I outgrown the weight training at home I intend to join a local gym.
Ok here is my training regime:
20mins cardio every day, 5x cycling and 2x running each week. Weekly mileage for cycling is around 50km, and for running around 6km.
Weight training Monday, Wednesday Friday.
Monday: Chest (dumbell fly, press, pushups); Triceps (french press, kick backs) and ab crunches
Wednesday: Chest (pushups); Biceps (barbell curls, hammer curls); Back (dumbell rows); ab crunches
Friday: Shoulders (alt. shoulder press, side raise, reverse fly); leg (lunges); Chest (pushup), ab crunches.
Diet - usually pretty crap with lots of snacks and diet coke! I also like wine... a lot! However I have altered my diet with food that still tastes great but more thought has gone into it. I would estimate my calories before I started my diet at 2500-3000. This is typical of what I eat now.
After morning cardio/workout: protein shake with skimmed milk and banana
Mid morning: either oats/strawberries or some tuna and slice wholemeal bread
Lunch: Either salad with chicken/tuna and some cheese, or chicken and chick peas/vegetables/kidney beans
Afternoon: usually nothing
Evening: typically wholewheat pasta, tuna, beans/peas or chicken etc.
What do you think? My diet has improved, there is more protein, I'm doing more cardio that ever before and some consistent weights...
All the best.