ok here it is
MEAL 1 6 egg whites with either a piece of toast or 30g oats and skim milk
MEAL 2 10 g almonds, 200 - 250 ml skim milk protein shake with 30 g oats
MEAL 3 100 -125 g tuna, mixed salad and a little rice
MEAL 4 (this is usually pre workout meal) I have 200 - 250 ml milk protein shake with banana (if I can afford it ) or strawberries or rice cakes
Meal 5 post workout (straight after training before showers) - Pretty much the same as pre workout. Sometimes I substitute banana or strawberry with dextrose
MEAL 6 an hour after post workout meal - usually chicken or fish with rice or a salad/veges
Thanks guys!
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Moderators: Boss Man, cassiegose
MEAL 1 6 egg whites with either a piece of toast or 30g oats and skim milk
MEAL 2 10 g almonds, 200 - 250 ml skim milk protein shake with 30 g oats...REPLACE WITH SOLID PROTEIN AND FRUIT X 1, CAN KEEP ALMONDS THOUGH
MEAL 3 100 -125 g tuna, mixed salad and a little rice
MEAL 4 (this is usually pre workout meal) I have 200 - 250 ml milk protein shake with banana (if I can afford it ) or strawberries or rice cakes...REPLACE WITH MED SOLID PROTEIN SUCH AS A YOGURT OR CAN OF TUNA ETC WITH STRAWBERRIES AND RICE CAKES
Meal 5 post workout (straight after training before showers) - Pretty much the same as pre workout. Sometimes I substitute banana or strawberry with dextrose
MEAL 6 an hour after post workout meal - usually chicken or fish with rice or a salad/veges
LOOKS GOOD OTHERWISE...JUST DON'T LET YOURSELF GET HUNGARY OR TOO FULL AND YOU'LL BE FINE...WHAT EXERCISE YOU DOING WITH THIS?
MEAL 2 10 g almonds, 200 - 250 ml skim milk protein shake with 30 g oats...REPLACE WITH SOLID PROTEIN AND FRUIT X 1, CAN KEEP ALMONDS THOUGH
MEAL 3 100 -125 g tuna, mixed salad and a little rice
MEAL 4 (this is usually pre workout meal) I have 200 - 250 ml milk protein shake with banana (if I can afford it ) or strawberries or rice cakes...REPLACE WITH MED SOLID PROTEIN SUCH AS A YOGURT OR CAN OF TUNA ETC WITH STRAWBERRIES AND RICE CAKES
Meal 5 post workout (straight after training before showers) - Pretty much the same as pre workout. Sometimes I substitute banana or strawberry with dextrose
MEAL 6 an hour after post workout meal - usually chicken or fish with rice or a salad/veges
LOOKS GOOD OTHERWISE...JUST DON'T LET YOURSELF GET HUNGARY OR TOO FULL AND YOU'LL BE FINE...WHAT EXERCISE YOU DOING WITH THIS?
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genevieved
- STARTING OUT
- Posts: 3
- Joined: Sun Jul 09, 2006 7:40 am
- Location: brisbane
swanso
I generally do the following
MONDAY - LEG training
Tuesday - chest and abs
Wednesday - day off
Thursday - back and traps
Friday - shoulders and triceps
saturday - biceps and abs
Sunday - day off
I also TRY to do two hiit sessions per week but I hate cardio so sometiomes this is only once. I have been doing this for four weeks aand am starting to see some changes. I used to do three whole body routines a week but have started increasing the intensity of training sessions and doing it this way. I have been doing this for four weeks.
I generally do the following
MONDAY - LEG training
Tuesday - chest and abs
Wednesday - day off
Thursday - back and traps
Friday - shoulders and triceps
saturday - biceps and abs
Sunday - day off
I also TRY to do two hiit sessions per week but I hate cardio so sometiomes this is only once. I have been doing this for four weeks aand am starting to see some changes. I used to do three whole body routines a week but have started increasing the intensity of training sessions and doing it this way. I have been doing this for four weeks.
i would do this:
day 1 - legs, abs
day 2 - back, bi's
day 3 - rest
day 4 - chest, delts, tri's, abs
day 5 -
day 6 - start again
if you don't like cardio than this may be a good idea:
day 1 - legs
day 2 - back, chest followed by a circuit of 5 - 8 exercises for delts, arms and abs
day 3 - off
day 4 - repeat
the circuit will be with no rest between each exercise and then 1min between cicuits aiming for 3 if you can but if performance will drop only do 2
sample
day 1 - squats alternated with stiffleg deadlifts (both heavy), secondary quad (leg press, hack squat, close stance squat etc) alternated with secondary hamstring / glute (leg curls, step ups, lunges etc), deads (light to moderate)
day 2 - wide grip cable row alternated with feet elevated push ups (heavy), pull ups alternated with wide grip shoulder press (heavy), circuit - face pull, close grip bench press, reverse curl, cuban press, hanging leg raise, russian twist, fast skipping x 30secs x 2 - 3 circuits with 10 reps for all exercises...avoid failure except for last circuit...no more than 5 secs rest between circuit exercises...this will replace the cardio stuff
day 1 - legs, abs
day 2 - back, bi's
day 3 - rest
day 4 - chest, delts, tri's, abs
day 5 -
day 6 - start again
if you don't like cardio than this may be a good idea:
day 1 - legs
day 2 - back, chest followed by a circuit of 5 - 8 exercises for delts, arms and abs
day 3 - off
day 4 - repeat
the circuit will be with no rest between each exercise and then 1min between cicuits aiming for 3 if you can but if performance will drop only do 2
sample
day 1 - squats alternated with stiffleg deadlifts (both heavy), secondary quad (leg press, hack squat, close stance squat etc) alternated with secondary hamstring / glute (leg curls, step ups, lunges etc), deads (light to moderate)
day 2 - wide grip cable row alternated with feet elevated push ups (heavy), pull ups alternated with wide grip shoulder press (heavy), circuit - face pull, close grip bench press, reverse curl, cuban press, hanging leg raise, russian twist, fast skipping x 30secs x 2 - 3 circuits with 10 reps for all exercises...avoid failure except for last circuit...no more than 5 secs rest between circuit exercises...this will replace the cardio stuff