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hi guys first post on here

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jamie1982
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2009/07/30 21:39:54 (permalink)
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hi guys first post on here

hi i want to know what you guys think of my routine and diet its nothing special but thought it would be a start because at the moment im pretty much eating what i want and im all over the place at the gym doing all different kinds of excercises i just want a good routine and diet to stick to and see if i can achieve my goals then adjust it if need be. Would this be a good start??? All helpfull comments welcome Thanks
Routine

Monday
Chest&Triceps
Bench press (4 sets 10 reps)
Dips (4 sets 10 reps)
Rope pulldown (4 sets 10 reps)
Ez bar close grip behind head (4 sets 10 reps)
Wednesday
Back&Biceps
Seated low pulley row (4 sets 10 reps)
Dumbbell row (4 sets 10 reps)
Shrugs (4 sets 10 reps)
Ez bar curls (4 sets 10 reps)
Chins (4 sets 10 reps)
Friday
Shoulders&Legs
Overhead press (4 sets 10 reps)
Bent over lateral raises (4 sets 10 reps)
Leg press (4 sets 15 reps)
Calf raises (4 sets 15 reps)
I also do 30 mins of cardio after my workout
Diet
7:30AM
25g of whey 50g Porridge Oats & Banana
10:30AM (pre workout meal)
Tin Of Tuna or 100g of Chicken Breast With 100g Basmati Rice & Apple
12AM
Banana (Then Into The Gym 50 mins weights/30 mins cardio)
2PM (post workout meal)
Banana 25g of whey Then 5 Whole Eggs 3 slices of Wholemeal Toast,Glass Of Skimmed Milk & Apple
5PM
200g of (cooked) chicken breast Or Haddock Fillets With A Jacket Potato or 50g of Basmati & 80g of Sliced Green Beans Or Broccoli & A Bowl Of Fruit For Afters
8PM
5 Whole Eggs Scoop Of Butter With Glass Of Milk
10PM (last meal)
25g of whey

Water
2-3 Litres per day
#1

6 Replies Related Threads

    swordfish
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    Re:hi guys first post on here 2009/07/30 21:52:50 (permalink)
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    its a good start mate, only thing i would say is start deadlifts

    after you been training like this for a few months you can start to refine things abit
    #2
    jamie1982
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    Re:hi guys first post on here 2009/07/30 22:28:59 (permalink)
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    hi mate thanks for reply. How would i go about including deadlifts into my routine. Its not a thing im in the now about. Cheers
    #3
    RedHotF
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    Re:hi guys first post on here 2009/07/30 23:18:28 (permalink)
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    Hi welcome to MT

    Diet looks pretty good.

    What sort of goals have you got in mind?
    #4
    jamie1982
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    Re:hi guys first post on here 2009/07/30 23:25:09 (permalink)
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    Im trying to lose fat and gain muscle. This is the first time ive gone on a diet i usually eat what i want hence the man boobs and belly. Im hoping to get some results in the next few weeks and if need be adjust my diet to suit my bodys needs.

    Thanks
    #5
    fallenangel
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    Re:hi guys first post on here 2009/07/31 16:10:49 (permalink)
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    looks a decent program mate, well thought out my advise would be not to get too disheartened if results arent as good as you expect straight away they will come in time
    #6
    swordfish
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    Re:hi guys first post on here 2009/07/31 16:14:56 (permalink)
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    jamie1982

    hi mate thanks for reply. How would i go about including deadlifts into my routine. Its not a thing im in the now about. Cheers


    just do them at the start of your back work out
     
    for a few months just stick at 3 sets of 60kg for about 8 reps if you can for 3 or 4 sets
    #7
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