new routine

[shouldercarge]

MONDAY
5.15 ON goldstandard protien shake.2 caps herbalean 2caps fish oil 2 caps multi vit
5.30gym stronglifts 5x5
6.30 4eggs omelette half cup vege
work-11.30 banana apple and yoghurt
1.30tin of salmon or tuna 250grm or chicken breast with half cup vege and half cup wholegrain rice.
2 work-5
protien shake apple
6MMA
7muay thai
8.30chicken salad

tuesday
6.30 omelette and supps
work-11.30 fruit and yoghurt
12 mma
1muay thai
protein shake and subway 12" turkey lettuce tomato cuccumber honey mustard no cheese
2.30 work
5protien shake apple
judo
steak and vege

wensday
same as monday but play indoor soccer instead of mma and thai training

thursday
same as tuesday but i have muay thai again at 6 rather than judo

friday
6whey and supps
jog 4.2mile
7-11 work
diet much the same gym(stronglifts 5x5) at 12
judo
roast dinner

sat 6whey
run 4.2mile
7-11work
diet same as other days no work in arvo sprints 20x100 at night.

sun eggs for breakfast
rice/meat/vege for lunch
takeaway dinner
20x100 at night


im 23 5"9 200lbs aprox 17%bf have had a month long break from the gym but have been training MA.

basically i want to get as strong and fit as possible.
maintain weight but drop fat.
in a years time i want to have my first mma fight.
although asthetics are only a minor concern they are a concern my fitness is quite god and im quite strong but im sick of not looking like it.

i also forgot to mention i dont take supps other than protein at weekends and i also take ZMA at night.

[Yohan]

Your volume is very high - be careful in the gym and especially in your Martial Arts classes on the day after you've lifted. If you haven't been to the gym I would start with a 3x5 lifting program, and/or do it 2 times a week as opposed to three.

My only comment is that your volume is very high. I tried a schedule like this recently and it resulted in several small injuries for me. Just watch out for that and be careful - also eliminate your 20x100 sprints on sunday. You'll need at least one rest day.

Additionally, I'm only seeing 4-5 meals in there. You might consider:

A. Adding in some carbs after your workouts in the form of a drink and possibly a meal too.

B. Eat 1-3 more meals a day depending on your activity level. I would totally eat 7 meals on both Monday and Tuesday.

I'm 175 and had this schedule today:

Breakfast: oatmeal
Snack: Yogurt, fruit
Lunch: Ground beef patty, grapes
Workout: Jits, 2 hours
Snack: 2 cups lowfat chocolate milk
Workout: Weights, powercleans (KB), pushups, pullups
Snack: 2 cups lowfat Chocolate milk
Dinner: Chicken and quinoa, protein shake in milk

Which is a typical schedule, except for that last protein shake. I added that on cause I was feeling expecially hungry. I weigh 175 at 10% BF.