I'm not doing enough weights help please....

PeakOutput

after being inspired by some of the comments in the cheat days thread I have realised im not doing anywhere near enough weight training.

I think I have my cardio down with 2hour cycle and 40min run 3 times a week.

i'm on the 4 week fat burn diet that was in last months(i think) mens fitness which is 6 meals a day with 2500 calories and if i remember correctly(im in work so cant see right now) around 300g protein 200g carbs and 200-300g fat. I also have one maximuscle protein shake a day usually just before i go to bed as i workout late enough.

my current weight programme is very haphazard, as iv said in other threads and dosnt last longer than 15/20mins to be honest.

i have barbell and dumbells and 50-75kg worth of weights (will prob buy more soon enough)

Can anyone recommend a good programme please, I want it to be tough and dont mind being in bits after it as i generally lift at night and just go straight to bed after.

bear in mind ill be doing these at home with no one to help so it has to be relatively safe to be doing on my own

thanks in advance

amazingemmet

PeakOutput wrote:

i'm on the 4 week fat burn diet that was in last months(i think) mens fitness which is 6 meals a day with 2500 calories and if i remember correctly(im in work so cant see right now) around 300g protein 200g carbs and 200-300g fat. I also have one maximuscle protein shake a day usually just before i go to bed as i workout late enough.

300g protein= 1200cals
200g carbs= 800cals
200-300g fats= 1800-2700cals total= 3800-4700cals

As for program look up t-nation.com loads of good free ones there

Vinnie K

amazingemmet wrote:

300g protein= 1200cals
200g carbs= 800cals
200-300g fats= 1800-2700cals total= 3800-4700cals

I was thinking myself that sounded like alot.

Read through the stickies dude, all the help for diet prep you need is in there!

PeakOutput

burntCornlake wrote:

I was thinking myself that sounded like alot.

Read through the stickies dude, all the help for diet prep you need is in there!

I know for definite it says 2,500 calories a day so i must have the other numbers wrong ill have another look, thanks for the link aswell,

daveirl

This post has been deleted.

Sleepy

Some good programs here: http://www.teamtestforum.com/viewtopic.php?t=2037

PeakOutput

thanks lads keep them coming i tend to pick and choose out of each programme as there are not many that involve no apparatus so keep them coming if you dont mind