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2010/09/06, 03:40 AM
Hey hey!
I've come up with a plan and I'm wondering if it's ok?
Weight: 80kg
Height: 6'2" (187cm)
Build: average
My lung capacity is a little below average because I smoke occasionally, so I'd also like to focus on that.
I have a workbench and dumbbells, and I know how to do sit-ups, press-ups, push-ups, squats, and dorsal raises.
I've access to a local swimming pool and running track, but not a gym for miles.
I've decided I'd like to focus on, biceps, triceps, pectorals, deltoids, forearm Muscles, and lung capacity 5 days per week.
For a goal I've set myself 1kg++ to muscle mass per week, and ultimately I'd like to be able to run 2000M in 15 minutes. I've given myself until next January to accomplish this (5 Months).
Health and diet plan
I'll eat 5-6 times a day and try for 93.6g (carb), 38.6g (protein) and 25.2g (Fats) per meal. I guess I'll have to increment these values through every 4kg of extra weight I gain (Month). I used this online tool to work that out: http://www.freedieting.com/tools/weight_gain_calculator.htm along with the results from this website's nutrition planning tool. I've considered a varied diet, so I don't get bored, so I've added multiple-choice for each of the 5
Meals through Mon-Sun (Month 1) -- 3000 calories
Breakfast (focus carbohydrates):
whole-grain cereal (whole-milk)
oatmeal (whole-milk)
3 egg (boiled) sandwich
Brunch (take 2):
Banana
Apple
Pear
Yoghurt
Dinner / tea menu {1 protein, 1 carb}:
Chicken breast (*2)
Tuna (tinned)
Pork chop (*2)
Baked sweet potatoes (*2)
Macaroni cheese
----- optional------
Tomato (*2)
side-salad
Corn cob
Ryvita cracker
Supper:
Eat whatever, but in small proportion
Exercise plan:
I'll be training Mon-Fri, but I work 9-6, so I'll have to schedule a plan around work.
Monday: Heavy workout:
Tuesday: Light workout:
Wednesday: Light workout:
Thursday: Moderate workout:
Friday: Heavy workout:
Saturday: Rest
Sunday: Rest
That's all, thanks for reading. Suggestions?
Kind regards
Mike
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