Well some of you may remember me from my surgery on my knee i had over xmas, so i am back 100% percent now in training and have been so for about a month, lost 4Kg in 2 months which is good. So see my signature for my website info. Anyway here goes:

Mon - Rest Day

Tues - Gym (Total 1.5hrs)-

11Min LISS Bike
Squats - Warm up with light set of 10, then 4 sets of 6 followed by drop set to same weight as warm up
Leg Press taking this one easy unilaterally on one leg because of injury
Calve Press warm up set of 10 followed by 4 sets of 8 rep until failure
Hamstring Curl Taking this easy because of injury
Latimmus Dorsi Pull Down Lever - Warm up set of 10 followed by 3 sets of 6 until failure and then drop set (Pull Downs and
as above using DB Pullover on flat bench similar set without drop set
Rear Deltoids (Lateral raise, 4-5 sets of 7 rep until failure)
I tend to superset wherever possible with minimum rest max 1.5min
11min Treadmill = 1.2 Mile Medium Pace

Wed -

10Min LISS Bike
4.4 Mile Run and Medium Pace (28Min)

Thu - Gym total 1.5hrs
10Min LISS Bike
Biceps
Concentration Curls (Warm up set 10 reps, followed by 6 @ 14Kg and then 2 sets of 7 @ 16Kg then drop set
Lever 3 sets and then drop set
Hammer Curls Superset these with chest press usually 4 sets of 5-6
Chest
DB Flat Press warm up set followed by 2 hard sets rep until failure
DB Incline Press, 1-2 sets of 6
Cable Decline Press, 3 sets of 6
Cable Standing Fly reaching all the way back, 3 sets of 5-7
Abs (Swiss Ball, Cable kneeling crunch, Cable Side Bend)
11Min Treadmill = 1.2Mile Medium Pace

Fri -
10Min LISS Bike
4.4 Mile Run at Medium Pace (28Min)

Sat Gym total 1.5hrs
10min LISS Bike
Back
Lever Seated Row, Warm Up set and the 3 sets of 5-7
DB Bent over Row, 3 Sets of 5-7 then Drop Set
Triceps
Cable Pushdown Heavy, Warm Up set then 3 Sets of 5-7 followed by drop set occasionally superset with Abs
Dips, Non assisted 3 sets of 10
Cable Extension, 2-3 sets of 5-7
Level Push Down, 3 sets of 5-7 followed by drop set
Abs (Swiss Ball, Cable kneeling crunch, Cable Side Bend)
11min Treadmill Medium Pace = 1.2Mil
.
Sun
10min LISS Bike
Long Run usually 6-8 Miles

Diet:

Usually eat clean if i can, usual Weekday looks like the following:

Breakfast 7AM - Cereal (1/2 All-Bran, 1/2 Flakes, Raisens +cranberries added
- 1 Glass OJ
- Multi-vitamin
- That supplement to aid cartiledge rebuild

Mid Morning Snack 10AM
- Cup of coffee
- Home made flapjack

Lunch 12PM
- Wholemeal sandwich with
Cottage or cream cheese, ham, avocado and spinach
- Cheese Strings or cottage cheese
- Some Mixed Nuts

Afternoon Snack 2PM
- Apple or banana depending on need for energy
- More Nuts

Dinner 8PM at the latest
- Meat (Salmon, Mince, Tuna)
- CArbs (SPaguetti or Veggies or Potatoe)
- 1 Glass of red/qhite wine

Evening Snack 9-10PM

- Nuts or maybe some fruit

I exercise in the evening between 5-8PM

I am aiming to take in aroung 2500 - 3000 Cal at the moment as i have stepped up excercise for marathon training. Although i am meant to be on a cutting plan

Currently Stats:

Height: 5' 11''
Weight: 89.5 Kg
% Fat: 12-15%

This is the most public i have been with my details i look forward to some positive responses. Adrian

http://forums.johnstonefitness.com/showthread.php?t=27742 ????

Your workout is solid, but you can workout till blue in the face and you'll never reach your goals unless your nutrition is solid also. Just looking at your meals tells me that you will lose weight if you're at a calorie deficit, but you really should research the nutrition section of this site to make sure you keep muscle mass. Right of the bat, I don't see a good protein intake with your diet. Make sure you have a protein source with EVERY meal and snack. Throwing in a protein shake with your snacks and breakfast might be a good idea. Also, nix the fruit juice (too much sugar) and replace with the actual fruit itself. Replace your starchy carbs with vegetables or whole grain and you'll be on your way to an easy cut whilst not ever being hungry at all. Your goal should be 1 - 2 lbs. per week max.

The only danger i see with cutting the starchy carbs is that i am in training mode for a marathon in October, and the research i have been doing on this indicates that i should be eating more carbs e.g pasta, rice tc. But i know from this forum we dont like too much carbs we like 40% Protein 30% Fat 30% carbs? Is this the right thing to be doing during my marathon training? I look forward to your thoughts!

Ok. If you're training for a marathon then use your starch on an "as needed" basis. The days you run long distances - add them in your diet. The days you rest or just weight train, leave them out or keep it to a minimum. Let your body do the talking - after a while, you'll be able to tell whether you need to increase your carb intake or not by observing your energy levels. As an example, the days when I go surfing for 1.5 hrs. I like to consume rice with my breakfast.