Week 25 workout 4
food
08:00 am - 3 eggs scrambled, 1 slice wholemeal, green apple, tea
10:30 am - 125g of natural cottage cheese, bannana, coffee, handfull of cashews
12:00 pm - 125g of natural cottage cheese
01:00 pm - 100g of chicken breast with veg/salad, grapes/kiwi/pinnapple
04:00 pm - Turkey slices with veg/salad, 1 wholemeal pitta
05:00 pm ------------------------ 06:00 pm workout
06:00 pm - 1/2 a protein shake
07:00 pm - 1 salmon, 1 haddock with veg, spinach
09:00 pm - small protein source
Workout
Stretching and 5 mins cycling warmup
20 mins medium cardio skip rope
Heavy bag work
Ab work (reverse crunches, side planks, plank)
Dave's workout
Moderators: Boss Man, cassiegose
It's not about too much Fish per se, but the types, and Mercury content in them coupled with the amounts per serving, and servings per day.
Example.
If you ate the 100g low Mercury I said, once a day, you could perhaps get away with 50g 2x a day, and increase some of the protein from other avenues, like Rice, Mushrooms, Legumes, making sure to remember the Carbs in it too.
Or perhaps experiment with a little Surf and Turf type meal.
As I say, it's about making sure if you want a daily portion, keep it low Mercury, and don't go big portions. If you like higher Mercury sources, then be more sparing per week.
I'm not trying to give Fish a bad rep, but for the long-term Fish management, might be a good thing, because whatever a Doctor says, I don't think and haven't seen enough evidence to support a no risk attitude, to 2-3 goodly portions a day if the person wants it.
So to summary, enjoy Fish, but enjoy responsibly. Kind of like booze
Example.
If you ate the 100g low Mercury I said, once a day, you could perhaps get away with 50g 2x a day, and increase some of the protein from other avenues, like Rice, Mushrooms, Legumes, making sure to remember the Carbs in it too.
Or perhaps experiment with a little Surf and Turf type meal.
As I say, it's about making sure if you want a daily portion, keep it low Mercury, and don't go big portions. If you like higher Mercury sources, then be more sparing per week.
I'm not trying to give Fish a bad rep, but for the long-term Fish management, might be a good thing, because whatever a Doctor says, I don't think and haven't seen enough evidence to support a no risk attitude, to 2-3 goodly portions a day if the person wants it.
So to summary, enjoy Fish, but enjoy responsibly. Kind of like booze
Week 25 workout 5
Food
08:00 am - 2 scrambled eggs, 1 slice of wholemeal bread dry, 1 slice wholemeal with nat. peanut butter, green apple,
Tea (no sugar)
10:30 am - natural cottage cheese, handfull of non-salted cashews, banana
01:30 pm - 100g of chicken breast with a tub of veg/salad, with 2 wheat germ bread, 1/2 an avacado
04:00 pm - Turkey/beef slices with a tub of veg/salad, 1 medium wholemeal pitta, 1/2 an avacado
Weight workout (full body) 05:30pm ------------ 06:30pm
06:30 pm - Protein shake (with water), 1 weetabix with small amount of milk
07:00 pm - 2 wild red salmon, with carrots, broc, caul, brussels, spinach, sweetcorn.
Workout
Pull ups (10x3)
A1 Decline bench press (4x6) - 55KG
A2 Hammer Curls (4x6) - 2x17.5KG Dumbbells
B1 Glute ham raises
B2 Calf raises (4x6) - 90KG
BB Lunges (4x6) - 55KG
Im trialing more healthy fats and carbs in diet, previous days have left me feeling hungry during the day, I tried eating more protein/veg but it wasnt filling me up, I needed to be eating more carbs, ive upped accidental activity (in the mornings i jog stairs, helps me wake up)
and also, as the weathers getting hotter i play more sports, basketball, football so i need more cals in the day.
Food
08:00 am - 2 scrambled eggs, 1 slice of wholemeal bread dry, 1 slice wholemeal with nat. peanut butter, green apple,
Tea (no sugar)
10:30 am - natural cottage cheese, handfull of non-salted cashews, banana
01:30 pm - 100g of chicken breast with a tub of veg/salad, with 2 wheat germ bread, 1/2 an avacado
04:00 pm - Turkey/beef slices with a tub of veg/salad, 1 medium wholemeal pitta, 1/2 an avacado
Weight workout (full body) 05:30pm ------------ 06:30pm
06:30 pm - Protein shake (with water), 1 weetabix with small amount of milk
07:00 pm - 2 wild red salmon, with carrots, broc, caul, brussels, spinach, sweetcorn.
Workout
Pull ups (10x3)
A1 Decline bench press (4x6) - 55KG
A2 Hammer Curls (4x6) - 2x17.5KG Dumbbells
B1 Glute ham raises
B2 Calf raises (4x6) - 90KG
BB Lunges (4x6) - 55KG
Im trialing more healthy fats and carbs in diet, previous days have left me feeling hungry during the day, I tried eating more protein/veg but it wasnt filling me up, I needed to be eating more carbs, ive upped accidental activity (in the mornings i jog stairs, helps me wake up)
and also, as the weathers getting hotter i play more sports, basketball, football so i need more cals in the day.
week 26 workout 1
Food
07:00 am - Bowl of porridge with seeds and cashews, green apple, tea, 3 egg whites
10:00 am - Nat. cottage cheese, handfull of cashews, bannana, coffee
01:00 pm - 100 g of chicken breast with veg/salad, 1/2 an avacado, 1 small slice of wheat germ bread
04:00 pm - Tin of tuna with veg/salad, 1/2 and avacado, 1 med. wholemeal pitta
05:00 pm ----------------------- 06:00 pm workout
06:00 pm - protein shake with tea spoon of nat. peanut butter
07:00 pm - Gammon Steak with veg
09:00 pm - beef slices
Workout
Dynamic Stretches and 25 sets of stairs
Back squats (3x10) - 90KG
A1 Dips
A2 Bent over rows (4x6) - 30KG
B1 Skull crushers (4x6) - 30KG
B2 Bicep curl (4x6) - 43KG
Lying leg raises (3x10)
25 sets of stairs and static stretches
I played basket ball at lunch for half hour, found a half court within walkin distance of work, so will probably head there when possible.
Food
07:00 am - Bowl of porridge with seeds and cashews, green apple, tea, 3 egg whites
10:00 am - Nat. cottage cheese, handfull of cashews, bannana, coffee
01:00 pm - 100 g of chicken breast with veg/salad, 1/2 an avacado, 1 small slice of wheat germ bread
04:00 pm - Tin of tuna with veg/salad, 1/2 and avacado, 1 med. wholemeal pitta
05:00 pm ----------------------- 06:00 pm workout
06:00 pm - protein shake with tea spoon of nat. peanut butter
07:00 pm - Gammon Steak with veg
09:00 pm - beef slices
Workout
Dynamic Stretches and 25 sets of stairs
Back squats (3x10) - 90KG
A1 Dips
A2 Bent over rows (4x6) - 30KG
B1 Skull crushers (4x6) - 30KG
B2 Bicep curl (4x6) - 43KG
Lying leg raises (3x10)
25 sets of stairs and static stretches
I played basket ball at lunch for half hour, found a half court within walkin distance of work, so will probably head there when possible.
Week 26 workout 2
food
07:00 am - 4 eggs scrambled, 2 slice of wholemeal 1 dry 1 with nat. peanut butter, tea, green apple
10:00 am - nat cottage cheese, handfull of cashews, banana
01:00 pm - 2 tins of pilchards with veg/salad, 1/2 an avacado, melon slices
04:00 pm - Turkey slices with veg/salad, 1/2 an avacado, 3/4 of a wholemeal pitta
05:00 pm ----------------------------------- 06:00 pm workout
07:00 pm - 400g of chicken breast with veg, 1 glass red wine
09:00 pm - 1/2 a protein shake, a few seeds
Workout
Cardio
20 min run/jog
Planks, plank variations
Reverse crunches
The run felt good today, i could have gone on for longer but started gettin shin splints, may need to buy some insoles or sumthin, im going to do HIIT another day.
food
07:00 am - 4 eggs scrambled, 2 slice of wholemeal 1 dry 1 with nat. peanut butter, tea, green apple
10:00 am - nat cottage cheese, handfull of cashews, banana
01:00 pm - 2 tins of pilchards with veg/salad, 1/2 an avacado, melon slices
04:00 pm - Turkey slices with veg/salad, 1/2 an avacado, 3/4 of a wholemeal pitta
05:00 pm ----------------------------------- 06:00 pm workout
07:00 pm - 400g of chicken breast with veg, 1 glass red wine
09:00 pm - 1/2 a protein shake, a few seeds
Workout
Cardio
20 min run/jog
Planks, plank variations
Reverse crunches
The run felt good today, i could have gone on for longer but started gettin shin splints, may need to buy some insoles or sumthin, im going to do HIIT another day.
Week 26 workout 3
food
07:00 am - 3 weetabix with spoonfull of peanut butter, green apple, 1/2 a protein shake
10:00 am - 3 egg whites 1 whole egg, banana, coffee, cashew nuts
01:00 pm - Chicken with veg/salad, 1/2 an avacado, blueberries
04:00 pm - Beef slices with veg/salad, 1/2 an avacado, 1 slice of wholemeal bread
05:00 pm ----------------------------------- 06:00 pm workout
06:00 pm - Protein shake, 1 wholemeal slice with nat. peanut butter
07:00 pm - 3 wild red salmon with veg
09:00 pm - Nat. cottage cheese
Workout
Bench press (10x3) - 67KG
A1 Romanian Deadlift (4x6) - 92KG
A2 Military press (4x6) - 50KG
B1 Calf raises (4x6) - 90KG
B2 Bicep curl (4x6) - 40KG
French press (4x6) - 27KG
Basketball at lunch for 1/2 hour, done 25 sets of stairs in the morning, 25 after working out.
food
07:00 am - 3 weetabix with spoonfull of peanut butter, green apple, 1/2 a protein shake
10:00 am - 3 egg whites 1 whole egg, banana, coffee, cashew nuts
01:00 pm - Chicken with veg/salad, 1/2 an avacado, blueberries
04:00 pm - Beef slices with veg/salad, 1/2 an avacado, 1 slice of wholemeal bread
05:00 pm ----------------------------------- 06:00 pm workout
06:00 pm - Protein shake, 1 wholemeal slice with nat. peanut butter
07:00 pm - 3 wild red salmon with veg
09:00 pm - Nat. cottage cheese
Workout
Bench press (10x3) - 67KG
A1 Romanian Deadlift (4x6) - 92KG
A2 Military press (4x6) - 50KG
B1 Calf raises (4x6) - 90KG
B2 Bicep curl (4x6) - 40KG
French press (4x6) - 27KG
Basketball at lunch for 1/2 hour, done 25 sets of stairs in the morning, 25 after working out.
Week 26 workout 4
Food
07:00 am - veg omelette, 1 slice wholemeal with nat peanut butter, green apple, tea
10:00 am - Nat cott cheese, handfull of cashews, banana
01:00 pm - Chicken breast with veg/salad, 1/2 an avacado, melon slices
04:00 pm - Beef slices with veg/salad, 1/2 an avacado, 1 slice of wheatgerm bread
05:00 pm -------------------- 06:00 pm workout
07:00 pm - Chilli con carne made with lean mince beef with veg
09:00 pm - Beef/turkey slices
Workout
25min Ex bike
Stair climb x 25
Lying leg raises 3x15
Planks
Food
07:00 am - veg omelette, 1 slice wholemeal with nat peanut butter, green apple, tea
10:00 am - Nat cott cheese, handfull of cashews, banana
01:00 pm - Chicken breast with veg/salad, 1/2 an avacado, melon slices
04:00 pm - Beef slices with veg/salad, 1/2 an avacado, 1 slice of wheatgerm bread
05:00 pm -------------------- 06:00 pm workout
07:00 pm - Chilli con carne made with lean mince beef with veg
09:00 pm - Beef/turkey slices
Workout
25min Ex bike
Stair climb x 25
Lying leg raises 3x15
Planks
Week 26 workout 5
Food
08:00 am - 3 weetabix, 1/2 a protein shake, green apple
10:00 am - 2 egg whites, 1 whole egg, coffee, banana
01:00 pm - Lean mince beef with veg, 1/2 an avacado
04:00 pm - Turkey slices with veg/salad, 1/2 an avacado, 2 slices of wheatgerm bread
05:00 pm -------------------------------- 06:00 pm
06:00 pm - Protein shake, 1 slice of wholemeal with nat. peanut butter
07:00 pm - 2 Smoked Haddock with veg
09:00 pm - nat cottage cheese
Workout
Chinups (10x3)
A1 Decline bench press (4x6) - 57KG
A2 Hammer curls (4x6) - 2x 17.5KG dumbells (35KG)
B1 Calf Raises (4x6) - 90KG
Was supposed to do Glute ham raises but couldnt today
Barbell Lunges (4x6) - 55KG
Food
08:00 am - 3 weetabix, 1/2 a protein shake, green apple
10:00 am - 2 egg whites, 1 whole egg, coffee, banana
01:00 pm - Lean mince beef with veg, 1/2 an avacado
04:00 pm - Turkey slices with veg/salad, 1/2 an avacado, 2 slices of wheatgerm bread
05:00 pm -------------------------------- 06:00 pm
06:00 pm - Protein shake, 1 slice of wholemeal with nat. peanut butter
07:00 pm - 2 Smoked Haddock with veg
09:00 pm - nat cottage cheese
Workout
Chinups (10x3)
A1 Decline bench press (4x6) - 57KG
A2 Hammer curls (4x6) - 2x 17.5KG dumbells (35KG)
B1 Calf Raises (4x6) - 90KG
Was supposed to do Glute ham raises but couldnt today
Barbell Lunges (4x6) - 55KG
Week 27 workout 2
food
07:00 am - 2 slices of wholemeal, 1 with nat. peanut butter, green apple, protein shake
10:00 am - 2 egg whites 1 whole egg, banana, handfull of cashews
01:00 pm - Veg/salad with 100g chicken breast, 1/2 an avacado
04:00 pm - Veg/salad with beef slices, 1/2 an avacado, 1 slice wheatgerm bread 1 slice wholemeal with nat. peanut butter
Workout 05:00 pm ------------------------ 06:00 pm
07:00 pm - lean mince beef chilli con with veg
09:00 pm - Nat cottage cheese
Workout
25 min jog, planks and 3x15 reverse crunches
today i had a busy day so ate a bit more carbs than usual, went to the tip 3 times, washed the car etc. then done usual cardio.
food
07:00 am - 2 slices of wholemeal, 1 with nat. peanut butter, green apple, protein shake
10:00 am - 2 egg whites 1 whole egg, banana, handfull of cashews
01:00 pm - Veg/salad with 100g chicken breast, 1/2 an avacado
04:00 pm - Veg/salad with beef slices, 1/2 an avacado, 1 slice wheatgerm bread 1 slice wholemeal with nat. peanut butter
Workout 05:00 pm ------------------------ 06:00 pm
07:00 pm - lean mince beef chilli con with veg
09:00 pm - Nat cottage cheese
Workout
25 min jog, planks and 3x15 reverse crunches
today i had a busy day so ate a bit more carbs than usual, went to the tip 3 times, washed the car etc. then done usual cardio.
Week 27 workout 3
Food
08:00 am - 3 weetabix, protein shake, green apple
10:00 am - 2 egg whites, 1 whole egg, banana, coffee, handfull of cashews
01:00 pm - Chicken breast with Veg/salad, 1/2 an avacado, kiwi/grapes/pinapple
04:00 pm - Tin of pilchards with beef slices with veg/salad, 1/2 an avacado, 1 med wholemeal pitta
07:00 pm - 2 wild red salmon with veg
08:30 pm - Lean mince beef
Workout
Bench press (10x3) - 67KG
Romanian Deadlift (4x6) - 95KG
BB military Press (4x6) - 47KG
B1 Calf raises (4x6) - 90KG
B2 BB bicep curl (4x6) - 37KG
French presses (4x6) - 27KG
The written plan says to do deadlift and military press in a pairing, but ive found from previous weeks, it is quite difficult to go heavy straight from dead into press (i need a min after doin deads to recover) so today jus done them singularly.
Swans has suggested that deads should be at the top so i may move them around next week
Food
08:00 am - 3 weetabix, protein shake, green apple
10:00 am - 2 egg whites, 1 whole egg, banana, coffee, handfull of cashews
01:00 pm - Chicken breast with Veg/salad, 1/2 an avacado, kiwi/grapes/pinapple
04:00 pm - Tin of pilchards with beef slices with veg/salad, 1/2 an avacado, 1 med wholemeal pitta
07:00 pm - 2 wild red salmon with veg
08:30 pm - Lean mince beef
Workout
Bench press (10x3) - 67KG
Romanian Deadlift (4x6) - 95KG
BB military Press (4x6) - 47KG
B1 Calf raises (4x6) - 90KG
B2 BB bicep curl (4x6) - 37KG
French presses (4x6) - 27KG
The written plan says to do deadlift and military press in a pairing, but ive found from previous weeks, it is quite difficult to go heavy straight from dead into press (i need a min after doin deads to recover) so today jus done them singularly.
Swans has suggested that deads should be at the top so i may move them around next week
Week 27 workout 4
Food
07:00 am - Veg omelette, green apple, tea
10:00 am - Natural cottage cheese, cashew nuts, banana, coffee
01:00 pm - Chicken with beef slices with veg/salad, 1/2 an avacado, kiwi/grapes/pinapple
04:00 pm - Turkey Slices with veg/salad, 1/2 an avacado, 1 med wholemeal pitta
06:00 pm - 1/2 a protein shake
07:00 pm - 3 Chicken breast with veg, spoonfull of nat. peanut butter
09:00 pm - Turkey slices
Workout
Exercise bike - 35mins - steady state (but a high setting)
Plank and plank variations
Lying leg raises - 3x15
Food
07:00 am - Veg omelette, green apple, tea
10:00 am - Natural cottage cheese, cashew nuts, banana, coffee
01:00 pm - Chicken with beef slices with veg/salad, 1/2 an avacado, kiwi/grapes/pinapple
04:00 pm - Turkey Slices with veg/salad, 1/2 an avacado, 1 med wholemeal pitta
06:00 pm - 1/2 a protein shake
07:00 pm - 3 Chicken breast with veg, spoonfull of nat. peanut butter
09:00 pm - Turkey slices
Workout
Exercise bike - 35mins - steady state (but a high setting)
Plank and plank variations
Lying leg raises - 3x15
Week 27 workout 5
food
07:00 am - 1 slice wholemeal with nat. peanut butter, scrambled eggs (2egg whites 2 whole), green apple, tea
10:00 am - nat. cottage cheese, handfull of cashews, coffee, banana
01:00 pm - Tin of tuna, beef slices with veg/salad, 1/2 an avacado
04:00 pm - Turkey slices with veg/salad with 1/2 an avacado, 1 med. wholemeal pitta
05:00 pm --------------------- 06:00 pm ------ workout - 1/2 a protein shake
06:00 pm - 1/2 a protein shake, 1 weetabix with milk
07:00 pm - lean mince beef (chilli) with veg
09:00 pm - lean mince beef or turkey slices
Workout
Chinups - 10x3
A1 Decline bench press (4x6) - 60KG
A2 Hammer Curls (4x6) - 2x16KG Db's
Calf raises (4x6) - 90KG
BB Lunges (4x6) - 55KG
Any suggestions for an alternative to Glute ham raises? I cant find anything to do them off of in house and was lookin to see if i could put something else in for today (i was unable to do them again).
food
07:00 am - 1 slice wholemeal with nat. peanut butter, scrambled eggs (2egg whites 2 whole), green apple, tea
10:00 am - nat. cottage cheese, handfull of cashews, coffee, banana
01:00 pm - Tin of tuna, beef slices with veg/salad, 1/2 an avacado
04:00 pm - Turkey slices with veg/salad with 1/2 an avacado, 1 med. wholemeal pitta
05:00 pm --------------------- 06:00 pm ------ workout - 1/2 a protein shake
06:00 pm - 1/2 a protein shake, 1 weetabix with milk
07:00 pm - lean mince beef (chilli) with veg
09:00 pm - lean mince beef or turkey slices
Workout
Chinups - 10x3
A1 Decline bench press (4x6) - 60KG
A2 Hammer Curls (4x6) - 2x16KG Db's
Calf raises (4x6) - 90KG
BB Lunges (4x6) - 55KG
Any suggestions for an alternative to Glute ham raises? I cant find anything to do them off of in house and was lookin to see if i could put something else in for today (i was unable to do them again).
Thanks, yeh im quite disciplined with food, i shop regularly and make and prepare all meals, It just takes time (plus im not fussy ill eat only what i thinks good for me, even if i dont like it)
what seems weak about the above routines? Its one of Chad waterburys
I also should add that the above isnt all i do in a session, for example
bench pressing id do a set at x amount of weight, then increase it do another set, then increase it n do another set, then do 4x6 reps of the weight i have shown above.
I do this with all lifts to basically build upto the weight i can do for the required sets/reps
future goal is to be able to bench BW, deadlift 1.5xBW, Squat 1.5xBW.
what seems weak about the above routines? Its one of Chad waterburys
I also should add that the above isnt all i do in a session, for example
bench pressing id do a set at x amount of weight, then increase it do another set, then increase it n do another set, then do 4x6 reps of the weight i have shown above.
I do this with all lifts to basically build upto the weight i can do for the required sets/reps
future goal is to be able to bench BW, deadlift 1.5xBW, Squat 1.5xBW.