Hi , i need to shift the festive buldge, any advice is welcome, this is pretty much my work / diet Breakfast - Porridge or cereal mid morning snack - fruit or maybe another bowl of cereal lunch - tuna mayo pasta or chicken sandwich on wholemeal , Dinner - baked potato with either Steak chicken with a lot of Veg My workout Mon - Cardio 45 mins , then work Chest and biceps tues - cardio 45 , then work Back and abs Wed - cardio 45 , then shoulders & triceps Thurs- cardio 45 , then legs and abs Fri - cardio 45 , then a light all over work out Sat & Sun - Days off And i do Wing chun 3 times a week in the Evening ! thanks in advance
First of all, dont put cardio before weights, it will tire you out and you will not get the most out of weight training. If you must put the two together in one day, put cardio later and reduce the duration to about 20-30 minutes. I assume you are putting more emphasis on muscle gain than strength since you have a split routine going on. But rather than a body part split, why not make it a movement split? Heres what I would do if I were to use a split routine: Mon-upper body pull (basically back and biceps) Tue-upper body push (chest, shoulders and triceps) Wed-cardio for 30mins (no weights, can be any type of cardio you like) Thur-Legs and core (core includes lower back, obliques, and abdominals) Fri-Weird fun lifts (turkish get ups, one arm deadlifts, one arm snatches, etc- there are tons!) Sat-same as Wed Sun-rest
This might be good. http://www.crossfit.com/ Or http://www.americanparkour.com/index.php I do the parkour one because it dosesnt need equipment apart from a pull up and dip bar.
Your diet isn't balanced and is carb heavy, you need more protein in there! I agree, never put cardio before weights, you do cardio and weights everyday? What do you want to get out of your training?
What im after is i want to feel more quick and nimble , im a athelic guy but i have started to feel a bit sluggish , im 6ft and weigh 12stone ! cheers
yeah that isnt exactly a mayjor weight issue try some olympic lifts such as cleans and presses combined with some sprint interval training. you'll be nimble in no time
1 stone is about 6.35kgs. so 12 stones is about 76.2kgs. Wow, he weighs less than me.. Im 5' 8". Maybe you're not eating enough and/or healthy?
You all making me laugh with "its all in my head" Do you think i just need to up my cardio , or just get more protein !
TheMachine is right, what are your training, goals? once you assertain what you want to improve on then you should fix your diet around that. If you just want to get quick and nimmble, well then a clean balanced diet is a good start and will compliment your training to become such. When I said your diet should be balanced, take a look at yours...morning time has only carbohydrates in it, mid morning as only carbs again, lunch has a limited amount of protein with more carbs, and dinner is the ony meal where protein makes a decent appearance. Is this all you eat and is it a typical day for you?
Break your meals down into five different meals. Your biggest meals should be breakfast and right after your workout. Your body handles carbohydrates best in the AM and fats best in the PM. Eat at least 20 grams of protein per meal, and eat some fruit or vegetables every meal.
One thing I see that you can imporve on is by fixing your workout routine that if you want to do splits, split it up by movement patterns and not by bodyparts. Better yet, fullbody workouts may even be a better choice. If you want to imporve strength and speed, you must train like an athlete and not a bodybuuilder.... just my 2 cents worth