Dave's workout
Moderators: Boss Man, cassiegose
th eproblem with haveing those "fast" carbs (rice, pasta, cerial) beofre training is that if you don;t handle carbs well (and if you're over wt then you don't), then they'll make you sleepy and/or sloppy from blood sugar rise then drop all before you train...it's also extra carb cal's if you're still loading up post...if you want them beforhenad then fine but don't add extra in, ecpecially for fat loss...have half pre then other half post
I agree. Foods are rated by their glycemic index. Choose foods with an Index Number of less than 57 and you will do better.swanso5 wrote:th eproblem with haveing those "fast" carbs (rice, pasta, cerial) beofre training is that if you don;t handle carbs well (and if you're over wt then you don't), then they'll make you sleepy and/or sloppy from blood sugar rise then drop all before you train...it's also extra carb cal's if you're still loading up post...if you want them beforhenad then fine but don't add extra in, ecpecially for fat loss...have half pre then other half post
See: http://www.glycemicindex.com/
Workout 2 week 14
Food
7:00 am - 5 weetabix, milk, sugar, few blueberries, 1/2 protein shake
10:00 am - coffee, apple, bannana, 3 boiled eggs
01:00 pm - Veg and cold lean mince, onion, tomato. Grapes/kiwi/pinnapple
04:00 pm - veg and a tin of red salmon
05:00 pm --------------------- 06:00pm Workout
06:00 pm Protein shake and small amount of wholemeal pasta dry
07:30 pm - veg and 1 salmon and 1 chicken (both clean fresh)
###############Water all day####################
Workout (Lower body)
Sets - 3
Reps - 8
Barbell Squats - 80KG
Leg raises - (knees tucked)
Deadlifts - 80KG
Decline Bench sit-ups
Standing calf raises - 95KG
Food
7:00 am - 5 weetabix, milk, sugar, few blueberries, 1/2 protein shake
10:00 am - coffee, apple, bannana, 3 boiled eggs
01:00 pm - Veg and cold lean mince, onion, tomato. Grapes/kiwi/pinnapple
04:00 pm - veg and a tin of red salmon
05:00 pm --------------------- 06:00pm Workout
06:00 pm Protein shake and small amount of wholemeal pasta dry
07:30 pm - veg and 1 salmon and 1 chicken (both clean fresh)
###############Water all day####################
Workout (Lower body)
Sets - 3
Reps - 8
Barbell Squats - 80KG
Leg raises - (knees tucked)
Deadlifts - 80KG
Decline Bench sit-ups
Standing calf raises - 95KG
Week 14 workout 3
Cardio, ex bike HIIT 1 min on 1 min off
Food
7:00 am - scrambled eggs (3 eggs), 2 fibre boost wholemeal bread
10:00 am - Natural cottage cheese, 2 slices of topside of beef, coffee, apple, bannana
01:00 pm - 140g of chicken + salad/veg (had to have chicken again as it goes off soon) pack of blueberries
04:00 pm - tin of tuna + veg/salad
07:00 pm - 2 salmon and brussels, caul, broc, sweetcorn, carrotts.
I had a small pudding which was like a bread pudding after (shit i kno)
####Water all day##########
today i picked up some new protein powder ,a mate at work sold me 2 sealed tubs of this stuff called maximuscle cyclone, he was doin weights but is giving up n sold the 2 tubs to me for £20, bit ov a deal considering they'r £40 each over here.
30g of protein per serving, but its an all in one shake and has 5g of creatine per serving, Is there n e thing i should kno about creatine? Ill look into it regardless. It says on the tub to always take twice daily, should i ignore this or should i take it 7days a week, Im thinkin I should prob jus stick with 1/2 shake in the mornin and a shake after exercise, but was unaware if taking creatine was different
Cardio, ex bike HIIT 1 min on 1 min off
Food
7:00 am - scrambled eggs (3 eggs), 2 fibre boost wholemeal bread
10:00 am - Natural cottage cheese, 2 slices of topside of beef, coffee, apple, bannana
01:00 pm - 140g of chicken + salad/veg (had to have chicken again as it goes off soon) pack of blueberries
04:00 pm - tin of tuna + veg/salad
07:00 pm - 2 salmon and brussels, caul, broc, sweetcorn, carrotts.
I had a small pudding which was like a bread pudding after (shit i kno)
####Water all day##########
today i picked up some new protein powder ,a mate at work sold me 2 sealed tubs of this stuff called maximuscle cyclone, he was doin weights but is giving up n sold the 2 tubs to me for £20, bit ov a deal considering they'r £40 each over here.
30g of protein per serving, but its an all in one shake and has 5g of creatine per serving, Is there n e thing i should kno about creatine? Ill look into it regardless. It says on the tub to always take twice daily, should i ignore this or should i take it 7days a week, Im thinkin I should prob jus stick with 1/2 shake in the mornin and a shake after exercise, but was unaware if taking creatine was different
.Yeh I think i will, Jus a shame i bought that stuff, I thought it would be good as the protein side of it per serving is better than what im on with the stuff i got at the moment, i should jus look out for some decent whey isolate or somthin
Workout 4 week 14
Food
(need to do shopping so ain that good)
7:00 am - 5 Weetabix, sugar, milk, 1/2 protein shake
10:00 am - Bannana, 3 boiled eggs, apple, coffee
01:00 pm - 140g of chicken fillet, veg/salad, Pommegranite seeds
04:00 pm - tin of pilchards, veg/salad, small box of raisins
05:00 pm -------------- 06:00pm Workout
06:00 pm - Protein shake
07:30 pm - 2 Steaks, leek, onion, carrott, parsnips. 2 squares of 85%dark chocolate and 2 dried apricots
-Water all day, may eat the last 60g of chicken later as this last pack runs out 2day---
Workout (Upper body)
Reps - 8
Sets - 3
DB Incline Bench press - 2 x 22.5KG Db's
Incline DB Row - 2 x 15KG Db's (need to find out if doin this right as this weight is either to easy, or form is bad and im using muscles that i shouldnt, i keep elbows tucked and try n squeez the shoulder blades 2getha)
Standing BB Curls - Done 2 sets at 43KG but started swayin so last set dropped to 40KG which was fine
Seated French presses - 27KG (the program says to do 'standing reverse grip tricep pressdown' i couldnt find what ex. this was, or on youtube theyr all using the machine to do this)
Workout 4 week 14
Food
(need to do shopping so ain that good)
7:00 am - 5 Weetabix, sugar, milk, 1/2 protein shake
10:00 am - Bannana, 3 boiled eggs, apple, coffee
01:00 pm - 140g of chicken fillet, veg/salad, Pommegranite seeds
04:00 pm - tin of pilchards, veg/salad, small box of raisins
05:00 pm -------------- 06:00pm Workout
06:00 pm - Protein shake
07:30 pm - 2 Steaks, leek, onion, carrott, parsnips. 2 squares of 85%dark chocolate and 2 dried apricots
-Water all day, may eat the last 60g of chicken later as this last pack runs out 2day---
Workout (Upper body)
Reps - 8
Sets - 3
DB Incline Bench press - 2 x 22.5KG Db's
Incline DB Row - 2 x 15KG Db's (need to find out if doin this right as this weight is either to easy, or form is bad and im using muscles that i shouldnt, i keep elbows tucked and try n squeez the shoulder blades 2getha)
Standing BB Curls - Done 2 sets at 43KG but started swayin so last set dropped to 40KG which was fine
Seated French presses - 27KG (the program says to do 'standing reverse grip tricep pressdown' i couldnt find what ex. this was, or on youtube theyr all using the machine to do this)
I'd be tempted to get rid of the Sugar in the breakfast. Weetabix has a little bit in, and you're getting quite a bit from the Milk as well, and that means you'd be getting a good level of protein delivery to muscles, but in reality, some of the refined stuff could convert to Fat in the Liver.
I would also say that with the Banana sugar in the later meal. I would say, give the Apple time to digest for about 10-15 minutes, then have another Carb source instead of the Banana, like Cashews, Low Fat Cheese, some kind of Veggie source Whole-grain Bread, Peanuts, etc etc, and in the case of anything legumes or L F C, just adjust the protein source you have accordingly, to account for the Protein in those sources, and so you don't eat too much Protein.
I would also say that with the Banana sugar in the later meal. I would say, give the Apple time to digest for about 10-15 minutes, then have another Carb source instead of the Banana, like Cashews, Low Fat Cheese, some kind of Veggie source Whole-grain Bread, Peanuts, etc etc, and in the case of anything legumes or L F C, just adjust the protein source you have accordingly, to account for the Protein in those sources, and so you don't eat too much Protein.
you can do somem pretty good wt for chest supported rows so 15kgs might be too light i can do sets of 10 at 30kgs, not easily but i could probably do 15 with it if i needed too
reverse standing pushdowns isd the same as a pushdown but you grip the bar with a bb curl grip so palms are facing upwards towards the roof
reverse standing pushdowns isd the same as a pushdown but you grip the bar with a bb curl grip so palms are facing upwards towards the roof
week 14 workout 5
Food
07:00 am - Weetabix/milk/sugar dried apricots, 1/2 a protein shake
10:00 am - Apple, bannana, coffee, 3 boiled eggs
01:00 pm - Pilchards, veg, salad. kiwi, grapes, pinapple
04:00 pm - Tin of tuna, veg, salad
##Water all day#################
Workout 05:00 pm ------------------ 06:00pm
06:00 pm - Protein shake
07:00 pm - Spaghetti bolagnaise
#####Water all day##############
Workout
Reps - 3
Sets - 8
Hack squats - 95KG
BB Lunges - 60KG (was supposed to do leg curls, but dont have a machine and couldnt think of a better replacement)
Leg raises
Calf Raises - 90KG
I dont have to much sugar with weetabix but suppose i could change this for something better, chopped fruit/seeds, dried apricots/ raisins etc.
I could also add variety to the bannana meal by instead eatin nuts or some natural cottage cheese.
I definately need to up the weight with the rows then, I didnt want to go for to heavy of a weight and mess them up, next time ill increase the weight.
At the moment when doin weights, I warm up/stretch, and then start, sometimes performin a few practice actions with jus the bar (say i woz gonna do squats, jus do some reps with just the bar) then go bang into the highest weight i can, is this alrite?
on the one hand it means i aint wastin energy on lower weight, and goin straight to maximum for the reps/sets i need to complete.
but then i aint warmin up with lighter weights first, so may cause damage in the future.
Food
07:00 am - Weetabix/milk/sugar dried apricots, 1/2 a protein shake
10:00 am - Apple, bannana, coffee, 3 boiled eggs
01:00 pm - Pilchards, veg, salad. kiwi, grapes, pinapple
04:00 pm - Tin of tuna, veg, salad
##Water all day#################
Workout 05:00 pm ------------------ 06:00pm
06:00 pm - Protein shake
07:00 pm - Spaghetti bolagnaise
#####Water all day##############
Workout
Reps - 3
Sets - 8
Hack squats - 95KG
BB Lunges - 60KG (was supposed to do leg curls, but dont have a machine and couldnt think of a better replacement)
Leg raises
Calf Raises - 90KG
I dont have to much sugar with weetabix but suppose i could change this for something better, chopped fruit/seeds, dried apricots/ raisins etc.
I could also add variety to the bannana meal by instead eatin nuts or some natural cottage cheese.
I definately need to up the weight with the rows then, I didnt want to go for to heavy of a weight and mess them up, next time ill increase the weight.
At the moment when doin weights, I warm up/stretch, and then start, sometimes performin a few practice actions with jus the bar (say i woz gonna do squats, jus do some reps with just the bar) then go bang into the highest weight i can, is this alrite?
on the one hand it means i aint wastin energy on lower weight, and goin straight to maximum for the reps/sets i need to complete.
but then i aint warmin up with lighter weights first, so may cause damage in the future.
Week 15 Workout 1
Food
07:00 am - 5 Weetabix/milk/sugar, 1/2 a protein shake, dried apricots
10:00 am - coffee, 3 boiled eggs, apples
01:00 pm - tin of tuna, veg/salad, 1 slice of topside of beef, natural cottage cheese, bannana
04:00 pm - tin of pilchards, veg/salad, natural cottage cheese
05:00 pm ------------------- 06:00 pm workout
06:00 pm - sugary cereal (oats and honey), protein shake
07:30 pm - 2 salmon, veg
(Water all day)
Workout
Day 1
Reps: 3
Sets: 8
BB Bench press - 70KG
Chest supported rows - 47KG
Pull ups: 4 overhand 4 underhand
Standing DB Shoulder press 2x22.5KG
When doing 'Warm-up' reps should i just use a lightish weight?
Also i ain to good at doin pull ups, should i just stick with it? guidance says to do semi-supinated grip, i cant do this (due to the bar), so will the above be alrite?
Food
07:00 am - 5 Weetabix/milk/sugar, 1/2 a protein shake, dried apricots
10:00 am - coffee, 3 boiled eggs, apples
01:00 pm - tin of tuna, veg/salad, 1 slice of topside of beef, natural cottage cheese, bannana
04:00 pm - tin of pilchards, veg/salad, natural cottage cheese
05:00 pm ------------------- 06:00 pm workout
06:00 pm - sugary cereal (oats and honey), protein shake
07:30 pm - 2 salmon, veg
(Water all day)
Workout
Day 1
Reps: 3
Sets: 8
BB Bench press - 70KG
Chest supported rows - 47KG
Pull ups: 4 overhand 4 underhand
Standing DB Shoulder press 2x22.5KG
When doing 'Warm-up' reps should i just use a lightish weight?
Also i ain to good at doin pull ups, should i just stick with it? guidance says to do semi-supinated grip, i cant do this (due to the bar), so will the above be alrite?