well it's hard to droip appreciable wt if your carbs are too high so lowering them and replacing with more protein and healthy fats will drop wt easily
yes
well once you're at youe desired wt/look then we can slowly intorduce carbs back into your diet where yoiu'll be able to handle them better and store them in the muscles/liver instrad of fat cells
Dave's workout
Moderators: Boss Man, cassiegose
Week 19 workout 5
Food
08:00 am - Scrabled eggs, 1 slice of wholemeal, tea, apple
11:00 am - Nat. cottage cheese, cashews, sushi, bananna
02:00 pm - Beef mince and Veg/salad, Kiwi, grapes, pinnapple
05:00 pm - Chicken breast and Veg/salad
06:00 pm -------------------- 07:00pm Workout
08:00 pm - 2 Salmon and Veg
may eat Rest of chicken and small amount of veg
Workout (lower body)
Reps - 3
Sets - 8
Hack squat - 90KG
BB Lunges - 55KG
Decline Bench sit ups
Calf Raises - 85KG
I messed up on the no carbs untill post workout, I was real busy doin a load of stuff in the mornin and didnt think. Also tried sushi (heard its supposed to be real good food) but didnt realise it has a whole load of carbs in, probably jus the rice wrapped round the fish. So dunno if i should have that again.
Tommorow, no carbs and good protein/veg breakfast.
Food
08:00 am - Scrabled eggs, 1 slice of wholemeal, tea, apple
11:00 am - Nat. cottage cheese, cashews, sushi, bananna
02:00 pm - Beef mince and Veg/salad, Kiwi, grapes, pinnapple
05:00 pm - Chicken breast and Veg/salad
06:00 pm -------------------- 07:00pm Workout
08:00 pm - 2 Salmon and Veg
may eat Rest of chicken and small amount of veg
Workout (lower body)
Reps - 3
Sets - 8
Hack squat - 90KG
BB Lunges - 55KG
Decline Bench sit ups
Calf Raises - 85KG
I messed up on the no carbs untill post workout, I was real busy doin a load of stuff in the mornin and didnt think. Also tried sushi (heard its supposed to be real good food) but didnt realise it has a whole load of carbs in, probably jus the rice wrapped round the fish. So dunno if i should have that again.
Tommorow, no carbs and good protein/veg breakfast.
Week 20 workout 1
08:00 am - protein shake, apple
09:00 am - veg omelette, coffee
11:00 am - nat. cottage cheese, handfull of cashews, bannana
01:00 pm - chicken breast, veg and salad, kiwi/grapes/pinnapple, medium avacado
04:00 pm - Tuna veg/salad
05:00 pm ----------------------- 06:00 pm Workout
06:30 pm - 3 smoked haddock, veg
08:30 pm ? ? may eat small protein source and cup of veg
Workout (upper body)
Sets - 8
Reps - 3
BB Bench press - 65KG
Chest supp. Rows - 47KG
Pull ups
Db press - 2x20KG
Kept to the low carb plan all weekend, and will continue to do so, suprisingly havent felt tired or lacking in energy (i know im still gettin some carbs through veg/salad). Ive increased accidental activity, even stuff like if im around the house ill go up and down the stairs 10-20 times.
I didnt get round to startin a new program, i have searched the forums for the 'read before posting' topic you suggested, to get next program. Ive read the one in the Diet & Nutrition section, is that the one u mean??? or am i missin somethin
08:00 am - protein shake, apple
09:00 am - veg omelette, coffee
11:00 am - nat. cottage cheese, handfull of cashews, bannana
01:00 pm - chicken breast, veg and salad, kiwi/grapes/pinnapple, medium avacado
04:00 pm - Tuna veg/salad
05:00 pm ----------------------- 06:00 pm Workout
06:30 pm - 3 smoked haddock, veg
08:30 pm ? ? may eat small protein source and cup of veg
Workout (upper body)
Sets - 8
Reps - 3
BB Bench press - 65KG
Chest supp. Rows - 47KG
Pull ups
Db press - 2x20KG
Kept to the low carb plan all weekend, and will continue to do so, suprisingly havent felt tired or lacking in energy (i know im still gettin some carbs through veg/salad). Ive increased accidental activity, even stuff like if im around the house ill go up and down the stairs 10-20 times.
I didnt get round to startin a new program, i have searched the forums for the 'read before posting' topic you suggested, to get next program. Ive read the one in the Diet & Nutrition section, is that the one u mean??? or am i missin somethin
Ive just read through a few articles by CW on t-nation, 'Crack Open Cranium', Im interested in maybe doin a 3 day pr week full body workout with 2 days cardio.
As at the moment im trying to aim for a decent body fat %, to accompany that these rules look good to follow.
"Muscle Building
Optimal muscularity requires, well, muscle. The more muscle you have, the better you'll look once you reach single-digit body fat.
The system I typically use to add muscle as quickly as possible starts with the following:
1. Perform three total body workouts per week with at least 48 hours rest between each session.
2. Perform an upper-body pull and push along with a squat or deadlift in each session.
3. Use different variations of each movement throughout the week, with single-limb exercises being employed at least half of the time.
4. For each movement, aim for around 25 total reps with a load you could lift 6-7 times (for one set)."
As at the moment im trying to aim for a decent body fat %, to accompany that these rules look good to follow.
"Muscle Building
Optimal muscularity requires, well, muscle. The more muscle you have, the better you'll look once you reach single-digit body fat.
The system I typically use to add muscle as quickly as possible starts with the following:
1. Perform three total body workouts per week with at least 48 hours rest between each session.
2. Perform an upper-body pull and push along with a squat or deadlift in each session.
3. Use different variations of each movement throughout the week, with single-limb exercises being employed at least half of the time.
4. For each movement, aim for around 25 total reps with a load you could lift 6-7 times (for one set)."
Week 20 workout 2
Food
07:00 am - scrambled eggs, apple, protein shake
10:00 am - nat. cottage cheese, handfull of cashews, bannana, coffee
01:00 pm - 150g of chicken breast with veg/salad , tub of blueberries
04:00 pm - tin of tuna with veg/salad
05:00 pm -------------------------- 06:00 pm workout
06:30 pm - Protein shake and 3 pancakes with small amount of maple syrup
08:00 pm - 2 salmon with brussells, broc, caul, spinach, carrots, sweetcorn
(Pancakes are shit i know, it aint like id eat em any other day but as it is 'Pancake day' lol, thought id make sum up. I dont care for other holidays like easter n choclate or whatever but pancakes r the shit)
Workout (lower body)
Sets - 8
Reps - 3
BB Squats - 85KG
Reverse crunches - 3x15
BB Romanian Deadlift - 85KG
Hanging leg raises
Standing calf raises - 80KG
Food
07:00 am - scrambled eggs, apple, protein shake
10:00 am - nat. cottage cheese, handfull of cashews, bannana, coffee
01:00 pm - 150g of chicken breast with veg/salad , tub of blueberries
04:00 pm - tin of tuna with veg/salad
05:00 pm -------------------------- 06:00 pm workout
06:30 pm - Protein shake and 3 pancakes with small amount of maple syrup
08:00 pm - 2 salmon with brussells, broc, caul, spinach, carrots, sweetcorn
(Pancakes are shit i know, it aint like id eat em any other day but as it is 'Pancake day' lol, thought id make sum up. I dont care for other holidays like easter n choclate or whatever but pancakes r the shit)
Workout (lower body)
Sets - 8
Reps - 3
BB Squats - 85KG
Reverse crunches - 3x15
BB Romanian Deadlift - 85KG
Hanging leg raises
Standing calf raises - 80KG
1 - yes
2 - the volume and/or number of exercises will be probably be detrimined by your diet...if your diet is 100% perfect then 3 exercises done hard and heavy in accordance with the rest periods prescribed will be good enough...if your doet needs work then you may need some extra volume to off set the that...that being said qulaity oiver quantity always
3 - yes
4 - yes, it may take 3 - 6 sets but simply do as mnay reps per set as you can with a 6 - 7 rep wt until your at 25 total reps...exercises will finish up at different times too
2 - the volume and/or number of exercises will be probably be detrimined by your diet...if your diet is 100% perfect then 3 exercises done hard and heavy in accordance with the rest periods prescribed will be good enough...if your doet needs work then you may need some extra volume to off set the that...that being said qulaity oiver quantity always
3 - yes
4 - yes, it may take 3 - 6 sets but simply do as mnay reps per set as you can with a 6 - 7 rep wt until your at 25 total reps...exercises will finish up at different times too
Week 20 workout 3
Food
07:00 am - tin of tuna, veg, protein shake, apple, tea
10:00 am - 3 boiled eggs, bannana, coffee
01:00 pm - tin of pilchards, veg/salad, avacado, kiwi/grapes/pinnapple
04:00 pm - turkey ham, veg/salad
05:00 pm --------------------- 06:00 pm workout
07:00 pm - 3 smoked haddock, veg, spinach
may eat nat. cottage cheese later with veg for a snack
Workout - Cardio
30 min Circuit training 1 min Skip rope fast, 1 min punch bag (alternating between kicks/punch combinations).
Also just done a few pull ups.(nothin major)
Im feeling like im gettin more cut so i will stick to this for a bit (although i may change the program)
Food
07:00 am - tin of tuna, veg, protein shake, apple, tea
10:00 am - 3 boiled eggs, bannana, coffee
01:00 pm - tin of pilchards, veg/salad, avacado, kiwi/grapes/pinnapple
04:00 pm - turkey ham, veg/salad
05:00 pm --------------------- 06:00 pm workout
07:00 pm - 3 smoked haddock, veg, spinach
may eat nat. cottage cheese later with veg for a snack
Workout - Cardio
30 min Circuit training 1 min Skip rope fast, 1 min punch bag (alternating between kicks/punch combinations).
Also just done a few pull ups.(nothin major)
Im feeling like im gettin more cut so i will stick to this for a bit (although i may change the program)
Week 20 workout 4
Food
07:00 am - scrambled eggs, apple, protein shake, spoonfull of nat. pnut butter
10:00 am - Cashew nuts, bannana, Coffee, natural cottage cheese
01:00 am - Tin of tuna, veg/salad, grapes/kiwi/pinnapple
04:00 am - Tin of pilchards, veg/salad
05:00 pm --------------- 06:00 pm - Workout
06:00 pm - Protein shake, nat. pnut butter on 1 slice wholemeal
07:00 pm - 2 Beef steaks, spinach, brussels, veg etc.
Snack later will be turkey slices with small amount of veg
Workout (upper body)
Sets - 3
Reps - 8
Decline Dumbbell bench press - 2x25KG DB's
Incline chest supported rows - 2x23KG DB's
BB Bicep curl - 40KG
French presses - 30KG
Food
07:00 am - scrambled eggs, apple, protein shake, spoonfull of nat. pnut butter
10:00 am - Cashew nuts, bannana, Coffee, natural cottage cheese
01:00 am - Tin of tuna, veg/salad, grapes/kiwi/pinnapple
04:00 am - Tin of pilchards, veg/salad
05:00 pm --------------- 06:00 pm - Workout
06:00 pm - Protein shake, nat. pnut butter on 1 slice wholemeal
07:00 pm - 2 Beef steaks, spinach, brussels, veg etc.
Snack later will be turkey slices with small amount of veg
Workout (upper body)
Sets - 3
Reps - 8
Decline Dumbbell bench press - 2x25KG DB's
Incline chest supported rows - 2x23KG DB's
BB Bicep curl - 40KG
French presses - 30KG
Week 20 workout 5
Food
07:00 am - vegetable omelette, protein shake, tea
10:00 am - nat. cottage cheese, cashews, apple, coffee
01:00 pm - 150g of chicken veg/salad, 1/2 a tub of blueberries
04:00 pm - beef slices with veg/salad
05:00 pm ----------------------------- 06:00 pm Workout
07:00 pm - 2 large smoked haddock, veg
Snack later maybe small protein source with veg
Workout (lower body)
Hack squats - 90KG
Lying leg raises
BB Lunges - 50KG
Calf raises - 80KG
Is to much coffee bad for you? i seem to have about 2 cups a day, no sugar. Im goin onto a new program next week, as i want to drop some more body fat before introducin more carbs back into diet, would it be ok to have 3 weight days and 3 cardio (on seperate days)? Im not in a hurry its just as work is non demanding physically, I could do cardio on the off weight days, maybe 2 Hiit's 1 medium
Food
07:00 am - vegetable omelette, protein shake, tea
10:00 am - nat. cottage cheese, cashews, apple, coffee
01:00 pm - 150g of chicken veg/salad, 1/2 a tub of blueberries
04:00 pm - beef slices with veg/salad
05:00 pm ----------------------------- 06:00 pm Workout
07:00 pm - 2 large smoked haddock, veg
Snack later maybe small protein source with veg
Workout (lower body)
Hack squats - 90KG
Lying leg raises
BB Lunges - 50KG
Calf raises - 80KG
Is to much coffee bad for you? i seem to have about 2 cups a day, no sugar. Im goin onto a new program next week, as i want to drop some more body fat before introducin more carbs back into diet, would it be ok to have 3 weight days and 3 cardio (on seperate days)? Im not in a hurry its just as work is non demanding physically, I could do cardio on the off weight days, maybe 2 Hiit's 1 medium
sounds goodIs to much coffee bad for you? i seem to have about 2 cups a day, no sugar. Im goin onto a new program next week, as i want to drop some more body fat before introducin more carbs back into diet, would it be ok to have 3 weight days and 3 cardio (on seperate days)? Im not in a hurry its just as work is non demanding physically, I could do cardio on the off weight days, maybe 2 Hiit's 1 medium
Thats alright then, I only have a cup at work and one at home in the eve. I like coffee so not sure if i wanna cut it out.
Week 21 Workout 1
Food
07:30 am - 3 weetabix, protein shake, apple when i get to work (I was runnin late so had to make a quick breakfast, plus i only had 1 egg in the fridge)
10:00 am - Nat. cottage cheese, handfull of Cashew nuts, bannana, coffee
01:00 pm - Veg/salad with 150g of chicken breast, 1/2 a tub of blueberries
04:00 pm - Veg/salad with tin of pilchards
05:00 pm --------------------------- 06:00 pm Workout
06:00 pm - Whey isolate shake, 1 slice wholemeal with small amnt of pnut butter
07:00 pm - 2 Smoked haddock with veg
####Still only water all day, everyday, 2 ltrs + ########
Workout
Sets - 10
Reps - 3
A1 Push Presses - 55KG
A2 Chin-ups
B1 Good Mornings - 50KG
B2 Squats - 90KG
C1 Decline BB Bench Press - 60KG
C2 Side Bends - 2x12.5KG
If this looks familiar its cos its the art of waterbury, I hadnt found another program yet, but looked over all of CW's and this is perfect, full body, good exercises, and its 3 days a week so ill throw in 3 days cardio.
I have done it before, but am better equiped this time around (pull up bar, e-z bar etc.).
B2 was supposed to be Standing calf raises, is it ok that i changed this to squats? I thought squats would be more benificial
Week 21 Workout 1
Food
07:30 am - 3 weetabix, protein shake, apple when i get to work (I was runnin late so had to make a quick breakfast, plus i only had 1 egg in the fridge)
10:00 am - Nat. cottage cheese, handfull of Cashew nuts, bannana, coffee
01:00 pm - Veg/salad with 150g of chicken breast, 1/2 a tub of blueberries
04:00 pm - Veg/salad with tin of pilchards
05:00 pm --------------------------- 06:00 pm Workout
06:00 pm - Whey isolate shake, 1 slice wholemeal with small amnt of pnut butter
07:00 pm - 2 Smoked haddock with veg
####Still only water all day, everyday, 2 ltrs + ########
Workout
Sets - 10
Reps - 3
A1 Push Presses - 55KG
A2 Chin-ups
B1 Good Mornings - 50KG
B2 Squats - 90KG
C1 Decline BB Bench Press - 60KG
C2 Side Bends - 2x12.5KG
If this looks familiar its cos its the art of waterbury, I hadnt found another program yet, but looked over all of CW's and this is perfect, full body, good exercises, and its 3 days a week so ill throw in 3 days cardio.
I have done it before, but am better equiped this time around (pull up bar, e-z bar etc.).
B2 was supposed to be Standing calf raises, is it ok that i changed this to squats? I thought squats would be more benificial
Week 21 workout 2
Food
07:00 am - vegetable omellette, tea, dried apricots
10:00 am - nat. cottage chesse, handfull of cashews, bannana, coffee
12:30 pm - Veg/salad with turkey, pinnapple/kiwi/grapes
03:30 pm - Veg/salad with pilchards, apple
05:00 pm ------------------ 06:00 pm Cardio
06:30 pm - Veg and Chicken
(will eat rest of chicken later with veg)
Workout Cardio
Ex. bike at a medium rate, 6 miles over 20 mins
Swanso what do u mean "it's harder lifting 90kgs then 55kgs (push press)..."? i dont lift the 90Kg, its sat in the squat rack i dont have to 'lift' it, unless thats not what u mean.
Squats originally are on Wed, So is it not ok to do squats more than once a week?
Today i was going to do HIIT sprints, but the weather was real bad when i finished work, so instead i did a steady state on the bike. Thurs and Sat ill make up for it with HIIT.
I jus wanted to do sum form of cardio today
Food
07:00 am - vegetable omellette, tea, dried apricots
10:00 am - nat. cottage chesse, handfull of cashews, bannana, coffee
12:30 pm - Veg/salad with turkey, pinnapple/kiwi/grapes
03:30 pm - Veg/salad with pilchards, apple
05:00 pm ------------------ 06:00 pm Cardio
06:30 pm - Veg and Chicken
(will eat rest of chicken later with veg)
Workout Cardio
Ex. bike at a medium rate, 6 miles over 20 mins
Swanso what do u mean "it's harder lifting 90kgs then 55kgs (push press)..."? i dont lift the 90Kg, its sat in the squat rack i dont have to 'lift' it, unless thats not what u mean.
Squats originally are on Wed, So is it not ok to do squats more than once a week?
Today i was going to do HIIT sprints, but the weather was real bad when i finished work, so instead i did a steady state on the bike. Thurs and Sat ill make up for it with HIIT.
I jus wanted to do sum form of cardio today