Beginner - Training Programme revised

sonti · Tue, October 18th, 2011, 06:17 PM

Hi all,

Since my last post I made some changes to my programme and thought I'd share it with you and get feedback.

29 years old, 178cm height. Current weight 107kg.

Workout:

Monday - Bicep, Chest, 20-30mins LIIT cardio.
Tuesday - Abs, 30-40mins HIIT cardio.
Wednesday - Triceps, Deltoids, 20-30mins LIIT cardio.
Thursday - Abs, 30-40mins HIIT cardio.
Friday - Legs, Back, 20-30mins LIIT cardio.

I do about 2-3 different exercises for each muscle group and I do pyramid fashion sets where I start with 12 reps, then 10,8, 6 and 6 or lift to failure.
On the days I do strength training I do shorter and less intense cardio. Other days I do longer and more intense cardio.

Average Diet:

Before Workout 7:00 - Nutri bar 130kcal.
After Workout 9:15 - Bowl of cereal with semi skimmed milk.
Pre lunch 11:00 - Fruits. E.g 2 apples and a banana.
Lunch 13:00 - Chicken breast sandwich in small wholegrain buns. Or wholesome pasta with chicken breast or tuna.
After Lunch 15:00 - Split from lunch. E.g Another small chickenbreast sandwich or other half of the pasta.
Dinner 18:00/19:00 - Tuna salad / Egg fried rice / Lean steak or similar.

I stopped filling the between meals with muesli bars and started splitting my lunch. As I don't intake any protein powder or shakes I try to eat more protein at home by eating more egg e.g omelet in the weekends or homemade egg fried rice with vegetables, etc.

Although I probably shouldn't trust the scale, I weigh myself once a week and so far I seem to have lost 1 kilo per week. Any feedback or advice is appreciated. Thanks.

stallion16 · Thu, October 20th, 2011, 08:05 PM

as long as you're losing weight and seeing the progress you want, then you're on the right track no matter what ANYONE tells you. So good job and keep up the great work.