Not messing about this time....(with pics)
After around 15 years of what I would describe as 'pissing about' in the gym I have decided that 2011 will be the year that I got into decent shape. No more half hearted gym sessions or 'this one bag of crisps won't hurt' mentality; I'm keeping my diet and training as tight as possible this time. Typical Diet
Meal 1 08:00
Take supplements: Creatine, L-Carnititine, L-Glutamine, Piracetam, Choline, Chromium Piconolate, Resveratrol.
40g Isolate Whey Protein
1.5 cups of Oats
1 TBSP of Flax seed powder
Meal 2 12:00
1 large chicken breast on a wrap with salad and small amount of Nando's sauce
Meal 3 15:30
1 small chicken breast with celery
Meal 4 18:00
Vegetable stir fry with diced turkey (normal portion)
Small Jacket potato
Meal 5 21:30
20g Isolate Whey Protein
150g Cottage Cheese
2 x Teaspoons Wholenut Peanut Butter
Bed 22:30 Training
5 x days per week resistance.
All major muscle groups, to failure every week where possible (i.e. when form won't suffer).
Assisted Reps and pre-fatigue every week
7 x days per week cardio
Mon-Fri: 30 minute 10kph run, immediately after resistance.
Saturday: Swimming (50 lengths)
Sunday: Bike (12k)
Like a lot of people out there I started on 4th Jan. Here's what I'm working with: The Start
Losing some fat... 8 Weeks Shaving makes a difference... 12 Weeks Looking tighter around my gut with a little bit of definition starting to come through I think. Worried about muscle loss though especially from my shoulders... 16 Weeks
During this 4 weeks I have really struggled especially in the last couple. I'm pretty sure I have been doing too much as feeling exhausted, sleeping much less and lifts were decreasing. As a result I don't feel I've made any progress this time. Had to have a forced break. Aimed for 1 week off bur came back after 4 days as started feeling better. Sleeping still not great though.
[image]<a href=" alt="" />Any advice much appreciated guys.....
post edited by winder731 - 2011/03/31 21:17:18