Yes, quite gruesome isn't it lol. Anyway workout regiment consists of backs and biceps, triceps and chest, and shoulders, while switching of for those 3 groups every 2 days. I sometimes run and incorporate lower back and squats before running on off days. Then I switch off for full body workouts the next week to keep it varied from week to week. On all weightlifting days I incorporate either weighted core exercises and planks or ab workout circuits as well. So basically it is like this :
week 1:
Mon- chest and triceps
Tues- Squats and deadlifts plus running intervals or 3 miles (depending on whether legs are dying or not)
wednesday- shoulders
thursday- running (intervals or 3 mile jogging at a steady fast pace)
friday- biceps and back
sat- (sometimes) running and some body exercises such as pullups and pushups and prisoner squats
sun- off
week 2:
Mon- full body
tuesday- interval running
wednesday- full body
thursday- interval running
friday- full body
sat- jogging
sunday- off
As for diet and nutrition:
Morning- 2 pieces of whole wheat toast, egg white omelet with peppers, onions, tomato, and sometimes broccoli, 2 large glasses of water and coffee.
3hrs later- some almonds or a protein bar and water
2 hrs later- some sort of meat for protein and a large salad, 2 glasses of water, a banana, sometimes coffee too
3 hrs later- protein shake (depending on whether it is a workout day or not)
2 hrs later- some sort of meat for protein and a large salad 2 glasses of water etc
3 hrs later- sometimes a banana and water
major problem is snacking which sucks because i sometimes get results and then fall into a vicious cycle. Also drinking and other altercations of the mind sometimes leads me to eat a lot. So any advice? The main thing I am concerned with is the proportions of food i should be eating, like how much meat and salad etc. Any help would be greatly appreciated
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