current diet plan - Any advice would be great

[LukeMP]

Hello I’m looking for a little advice on current eating and workout schedule, but as i’m posting in this section it’s mostly for diet.

A little information about me first I guess, I’m 5’9â€

[Boss Man]

Morning wake 7am – Oats (45g dry) + 200ml skimmed milk + chopped banana (added after microwave) (Have the Banana about 10-15 minutes before the Oats to aid digestion, and also make sure it's a small one, particularly as a big 29 grams Carb Banana, not a 19g, could really help to increase Bloodsugar spike, with Oats, and you don't need a massive one first thing, even though you can get away with a higher than normal one owing to lowered Bloodsugar, os have a small Banana spaced before Oats.)

7:30 to 8:30 workout

9:00 am - Protein shake + slice of toast (i have been considering putting a bit of peanut butter on this, good idea?) (I don't think you need it. Just make sure the Toast is Whole-grain, and you'll get some good High GI complex Carbs to go with your Protein.)

10:30 – Piece of fruit (No point to this, as it may well digest a bit poorly abotu 90 minutes after other food, I'd leave it out)

11:30 – I tend to have a few pumpkin seeds, not that many so maybe not worth mentioning (Add these too your Lunch instead, the healthy Fats would be useful so worth keeping.)

12:05 – Sandwich made with Whole grain bread + Slice of turkey + Rocket + Tomatoes, a Single Carrot and a low fat stringed cheese bar. (Perfectly fine)

13:30 – Usually half a pint of pure orange juice (Not too bad)

15:30 – Protein shake (Sometimes I have solid protein here, but I find it hard to make time to prepare it. Should i be having solid protein everytime?) (I'm going to say no you don't need ot but it's better if you do. Don't sweat it, but be aware some shakes have a low Mineral / Vitamin content, which solid fodo would replace.)

18:30 – Run (intervals normally) (Don't do so much Cardio, I've modified your schedule below. You only need 2-3 sessions of cardio anyway if you're also doing weights in thr week.)

19:30 – 20:00 (time fluctuates depending on run) – Turkey/Chicken + Salad or Veg (Fine)
Sleep sometime around 23:00 – 00:00

work outs consist of the following:

Monday – Back & Biceps + Abs
Tuesday – Chest & Triceps + Abs
Wednesday – Run
Thursday – Shoulders + Abs (change this for Legs and Shoulders)
Friday - (Take a day off.)
Weekend – One long run but mostly relax

(Your system is not the normal thing quoted on this board, but it's been tried and trusted by many, for years, as it's old school and does get good results, so if you want to do it, then fine, do it. Just tweak as suggested)

[swanso5]

do the waterbury method by chad waterbury for training

[LukeMP]

Hello,

Its taken me quite long to reply as i've been very busy but i did read your replies and have taken into account what you have both said.. I've cut down running to shorter runs and not doing the really long ones at the moment. But i still have lost another 4 pounds recently although im not intentionally losing weight and actually feel as if i am eating more than i have ever (but very little bad foods).

As far as the waterbury method goes i have looked into it and done alot of reading. There appear to be great gains to be made but i dont think it is for me. I do all workouts at home using only a chinup bar, weight bench and dumbbells. Unless there are alternatives to the exercise's that someone could assist me with? I'm really trying to gain some upper body definition as ribs are starting to show (only very slightly) but on the up side abs are popping through.

Thanks again for all your help its greatly appreciated!

Luke

[swanso5]

just do all barbell exercises with db's

i love when people say "it's not right for me..."...do you think running 42km marathon is good for anyone? i'd say no but people still do

[Boss Man]

Could be worse. Could be those Ultra Marathons, which can be about 200 miles in something like 8-10 days, for the longest.

[LukeMP]

Thanks guys, i appreciate the help!

As this is more about program now ill reply in the other thread. Just to clarify though, when i said it's not right for me i meant in terms of the equipment i have available. I didn't think it would be possible for me to easily follow it without a bar. I haven't tried the workout to actually know whether or not it works for me. But when i start (next week) I'll make sure to regular post about progress!

Thanks again,

Luke