|
2007/04/08, 07:34 PM
Hi all,
I just wanted to check a plan that I've devised with a friend who knows more about this than me, and just wanted to get it checked to see if there is anything I can add or remove or change to maximise benefits.
Basically, I used to train a year back, and built up quite a bit of muscle, and was getting on track with it all, but because of a change in circumstances, I couldn't do it any more.
I want to get back into it, but it seems that I've maintained a significant proportion of mass that I had before, but have put on a lot of body fat over it. So, I want to shred, to get to the point where I have a much healthier body and a much nicer physique.
I'm currently a student so a LOT of my time gets used studying - which revolves around using a computer and I don't get much excersize at the moment.
This is my plan - please check it, and advise me accordingly.
Monday, Wednesday, Friday:
7:00 AM - wake
7:05 - Half scoop of Whey protein (Not sure on before workout or after)
7:30 - Workout to include approx 45 mins cardio of jogging at 65% HR, or swimming
8:15 - Weights - Alternate days of upper and lower body of comfortable weight and high reps to imitate the effect of cardio
8:35 - finish workout
9:00 - Eat breakfast of 2x Weetabix (Wheat biscuits)
11:00 - 1/2 a scoop of whey protein
12:30 - Lunch of wholewheat pasta and green vegetables in tomato sauce/ sandwich which is big on salad on wholemeal bread
2:30 - 1/2 a scoop of whey protein
5:00 - If I make a little extra for lunch I can have it in this time slot. Any suggestions of alternate snacks or healthy meals to put here would be great.
7:30 - Dinner, which usually consists of indian food - ie lentils, vegetable mix - usually not much oil or fat, just enough for saute, consisting of mixture of any 2/3 of potatoes, spinach, cottage cheese, peas, Quorn Mince (soya meat replacement). This is with 2/3 chapattis usually buttered lightly.
10:00 - Another final 1/2 scoop of whey.
This is for Monday, Weds and Friday.
In the Tuesday and thursday, I'm thinking of doing a light swim of approx 20 mins, and maintaining a similar diet as outlined above. However, that is all for those days, and try to use these as interval semi-rest days.
On weekends I work, so workout is not really possible on these days.
What is this plan like for my goals? If it is a load of junk please advice me on how to adjust it.
I'm currently 5'10" and weigh 203lb... which is quite overweight, but having said that I'm sure a lot of that is muscle - I have big leg muscles capable of clearing the machine at the gym near to my 1rep max. I also have quite big arm muscles, but just a LOT of fat on top of it as well.
Any advice would be extremely appreciated.
Thank you all for reading my incredibly long post!
w00tt
|
|
|
|
2007/04/09, 10:59 AM
Okay, yah. Your friend doesn't know as much as he thinks, sorry.
I have cut and pasted and rearranged it a bit with some suggestions/reasons...
7:00 AM - wake
7:05 - Half scoop of Whey protein (Not sure on before workout or after) BEFORE IS GOOD - PREVENT MUSCLE BREAK DWON
7:30 - DO YOUR WEIGHT TRAINING FIRST, ALTERNATING UPPER AND LOWER, BUT TRAIN HEAVY FOR MUSCLE STIMULATION, WHY DO WEIGHTS FOR CARDIO, SILLY.
8:15 - 23 MINUTES HIIT - LOOK IT UP IN FITBUDDY IF YOU AREN'T SURE WHAT IT IS
8:35 - finish workout
9:00 - Eat breakfast of 2x Weetabix (Wheat biscuits)
- 1/2 a scoop of whey protein COMBINE YOUR CARBS AND PROTEIN, INSTEAD OF ALL THE MINI-MEALS, BETTER USAGE AND TIMING. HAVE A FULL SCOOP PROTEIN.
12:00 - Lunch of wholewheat pasta and green vegetables in tomato sauce/ sandwich which is big on salad on wholemeal bread 1/2 a scoop of whey protein
5:00 -CLOSER TO 3 OR 3:30 WOULD BE GOOD IF POSSIBLE If I make a little extra for lunch I can have it in this time slot. Any suggestions of alternate snacks or healthy meals to put here would be great. vEGGIES, HUMMUS, COTTAGE CHEESE, TUNA FISH
7:30 - Dinner, which usually consists of indian food - ie lentils, vegetable mix - usually not much oil or fat, just enough for saute, consisting of mixture of any 2/3 of potatoes, spinach, cottage cheese, peas, Quorn Mince (soya meat replacement). This is with 2/3 chapattis usually buttered lightly.
10:00 - Another final 1/2 scoop of whey. HAVE A FULL SCOOP
This is for Monday, Weds and Friday.
In the Tuesday and thursday, I'm thinking of doing a light swim of approx 20 mins, and maintaining a similar diet as outlined above. However, that is all for those days, and try to use these as interval semi-rest days.
--------------
Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak.
Thomas Carlyle
|
|
2007/04/11, 06:48 AM
Really - that much whey over a day?
Other than that thank you very much :D
Oh, also - I'm aiming to lose about 15 KG (I'm 92.2KG at the moment). This is of course for the long term, however, say following the above plan, how long can I expect it to take for a noticable difference?
This would let me track my progress to see if I'm where I should be say 2/3/4/5 months down the line.
Thanks again
w00tt
|
|
2007/04/11, 09:33 AM
look for weight loss of 1 pound a week, two if you are really pushing, anything more than that and you will probably lose some muscle - which translates to slower metabolism.
Take measurements (look in the WSSC challenge threads, one of them gives a good list of where and how to measure) remeasure and weigh-in every two weeks, you should see progress, if not - you know you need to dial it all in a little better.
--------------
Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak.
Thomas Carlyle
|
