Hi all and thanks for your forum! It is great!
I am new in training but very hungry! I did regular weight training some 6 years ago but had since moved in 3 different countries and done 2 uni degrees so my priorities were a bit different for a while. But back in the track now!
I ve read basically everything here and in few other similar forums, but I still have few questions. I ve now been doing plenty cardio for about 4 months, got my diet a bit better, get more fit and lost some weight. I think I am ready to start to get in the weight training. But where to start...
After reading and reading and reading I made this kind of weekly plan for my self. It is not exact as weeks never seems to run this smoothly but I will try to keep it as regular as possible - sometimes impossible as I work 50-60 hours per week. So my weekly plan is:
MON: AM cardio PM gym
TUE: AM cardio PM gym
WED: PM yoga
THU: AM cardio
FRI: PM gym
WKend: rest or jogging, swimming or yoga.
I am really 'before breakfast jogging'-person so AM cardio is about 30-40 mins jogging. I wanted to do gym program divided in three parts so I included 3 gym sessions. Wed is kind of rest day with relaxing yoga and I wish to do my legs in Friday so I have wkend to rest after. Thursday evening is not possible to go to the gym as it is 'weekly cleaning evening' - but I can take that also as sort of training - at leats it is about 4 hours and makes me sweat maybe even more than my AM jogging! :) So how that looks to you experts? Should I still do some cardio after gym? I have put WKend for rest but sometimes weather is nice or I just feel to go to jogg or swim or might end up going Sunday morning yoga. Is that fine? Or is rest just rest?
Then my daily schedule:
6:30 wake up and go to jogg
7:15 protein shake + vitamins + cod liver oils
7:45 porridge after shower
~8:15 to work
11:00 2 eggs (why eggs? easy to prepare and carry to work)
13:00 lunch: 50-70g carb (rice, potato, pasta, vegs) + protein (meat, fish, tofu)
18:00 quark + caffeine
20:00 dinner: 50-70g carb (rice, potato, pasta, vegs) + protein (meat, fish, tofu)
22:00 protein shake and go to bed
How this looks? What kind of lunch and dinner suggestion do yu have? I do not have possibility to use microwave so it must be eaten cold. Can it be like brown pasta-tuna salad or what? Is that 50-70g carbs enough? I eat loads and loads of vegs - should I cut them down or just eat them with main meal? What kind of things you pack with you to work to eat on brakes? Just interested.
My aims is to get fit - not to compete but get mucles and tone up. I have always done some sort of sports (mainly skiing and I am qualified skiing instructor who even competed before) and I am quite strong (can easily carry my 87kg husband on my arms) but just to get this soft stuff away and get my mucles more visible. Basically look like I ve been doing something else than just eating McDonalds and watching telly. I am prepared to work out hard but I would prefer to know before hand is my routine right or I am totally lost.
Thanks to you already! I cannot wait to read your answers!