Medhatter
Fri, June 29th, 2007, 11:20 AM
The official start of my plan is almost here - measurements and beginning photos :( this weekend then training starts July 2nd :D.
I'm determined to make this work, so would appreciate it if anyone can point out any deficits with my plan.
A bit of background which may be useful; I'm a 26 year old male, 5' 10 and currently weigh around 192 lbs. I'm not sure what my body fat % is but I'm probably looking to lose 30lbs fat; I won't really be keeping a steady eye on my weight, hopefully I'll make some lean mass gains, so I'm more concerned with my measurements changing.
As space is very limited and the commute/working hours for my job means a gym is impractical, all exercises will be performed using dumbells and body weight, so please keep this in mind if making suggestions about my exercises.
Diet will be:
7am - muesli or peanut butter on toast (granary bread); whey protein shake
10 am - brown rice with mixed seeds, veg & natural yoghurt with chicken or tuna mixed in or; chicken/tuna with low fat mayo with salad in granary bread
1pm - fruit with cashews (I realise this may be lacking in protein)
4pm - same as 10am
7pm - same as 7 am
Haven't given weights as I'll be playing around with portion sizes to see what gives best results, more concerned about whether I shouldn't be eating high carb muesli as a last meal etc. I'm working for a 50/30/20 split (might work towards 40/40/20 but the extra protein's playing havoc with my guts right now).
Workouts will be a 2-day split:
Workout A:
Single leg squat
Weighted press up (or DB bench press if I can squeeze some form of bench in somewhere)
Lunge
Incline DB press
Shoulder press
Calf raise
Tricep extension
Workout B:
Chin-up
Straight leg deadlift
Bent over row
Upright row
Bicep curl
Shrugs
These will be done:
Monday: Workout A
Tuesday: Day off (cinema night)
Wednesday: Workout B
Thursday: 30 mins mix of jump rope and punchbag
Friday: Workout A
Saturday: 30 mins mix of jump rope and punchbag
Sunday: Day off
The next week I'll do Workout B twice and A once, alternating every week.
I think that about covers it, so, if anyone has any comments, please post them.
Thanks
I'm determined to make this work, so would appreciate it if anyone can point out any deficits with my plan.
A bit of background which may be useful; I'm a 26 year old male, 5' 10 and currently weigh around 192 lbs. I'm not sure what my body fat % is but I'm probably looking to lose 30lbs fat; I won't really be keeping a steady eye on my weight, hopefully I'll make some lean mass gains, so I'm more concerned with my measurements changing.
As space is very limited and the commute/working hours for my job means a gym is impractical, all exercises will be performed using dumbells and body weight, so please keep this in mind if making suggestions about my exercises.
Diet will be:
7am - muesli or peanut butter on toast (granary bread); whey protein shake
10 am - brown rice with mixed seeds, veg & natural yoghurt with chicken or tuna mixed in or; chicken/tuna with low fat mayo with salad in granary bread
1pm - fruit with cashews (I realise this may be lacking in protein)
4pm - same as 10am
7pm - same as 7 am
Haven't given weights as I'll be playing around with portion sizes to see what gives best results, more concerned about whether I shouldn't be eating high carb muesli as a last meal etc. I'm working for a 50/30/20 split (might work towards 40/40/20 but the extra protein's playing havoc with my guts right now).
Workouts will be a 2-day split:
Workout A:
Single leg squat
Weighted press up (or DB bench press if I can squeeze some form of bench in somewhere)
Lunge
Incline DB press
Shoulder press
Calf raise
Tricep extension
Workout B:
Chin-up
Straight leg deadlift
Bent over row
Upright row
Bicep curl
Shrugs
These will be done:
Monday: Workout A
Tuesday: Day off (cinema night)
Wednesday: Workout B
Thursday: 30 mins mix of jump rope and punchbag
Friday: Workout A
Saturday: 30 mins mix of jump rope and punchbag
Sunday: Day off
The next week I'll do Workout B twice and A once, alternating every week.
I think that about covers it, so, if anyone has any comments, please post them.
Thanks