Need a fitness plan

ItsYourTime

I'm a 23 year old male and want to get fit!

I'm 6ft 1" and I weight 14stone. I haven't gotten my BMI taken in ages but I'd imagine it's around 20% with 12-15% being my target.
I used to be very fit as I played a lot of soccer and GAA. In the last 1 and 1/2 or 2 years I've been away from home at college so I haven't played at all much. I want to go back playing soccer in September and I seriously need to get back in shape. I understand that that achieving fitness is a gradual process but given my situation as regards money and time I want to get results quicker than normal. I was talking to a friend who suggested a 12 week plan. However his plan was out of my reach as it involved joining a gym and going 6 days a week and buying really expensive suppliments. I'm broke so this plan was out the window however I feel I can take some elements of his plan and tailor them given my money and time constraints.

Basically the plan involved:

Training

• Cardio 3 days a week involving a 20 minute aerobic solution. This involves 4 cycles of 5 intensity grades a minute each. Grade 5 being a kind of warm up pace and 10 being the upmost you can sustain for a minute. Eg. 5.5.6.7.8.9.6.7.8.9.6.7.8.9.6.7.8.9.10.5 . The problem with this is that it's very easy to perform on a treadmill as each grade can coorespond to a speed in mph however on a beach how would one manage this? I understand the value of "shocking" the body with change of speed as it kick starts the metabolism but does it need to be this specific.
• Weights involved 3 sets of 10 reps and 4 sets of 6 reps on alternating fortnights and super sets at the end of every month. The problem here is that I only have dumbells and a barbel with rounghly 60kgs of weights. How can I duplicate the maximum resistance training on the chest for example? Will press ups with wide arm span replace heavy bench presses?

Diet

• 5-6 meals a day. 6 days a week with one indulgence day.
• Each meal is one portion of protein, one portion of carbohydrates.
• The problem here is that some of my friends meal were these super shakes that he got online. They were carbs and protein all in one. How can I get 5 different affordable portions of protein? Are drums of protein powder any good? Are they bulked out with sugar?
• If I were to have a typical meal plan for a day it would be something like this:
  • Meal One : Scrambled eggs, yougurt and fruit.
  • Meal Two : Cottage Cheese on wholemeal toast.
  • Meal Three : Mixed beans with pasta.
  • Meal Four : Chicken with rice and korma.
  • Meal Five : Smoothy with protein suppliment.
• Can anybody pick holes/make suggestions?

After I reach my target BMI and fitness I will sustain the level. I won't be looking to bulk up or get super lean or marathon fit. Just enough to be fit for my age and play sports and keep off the ol gut!

Any advice would be gratefully appreciated!

DUBLINHITMAN

myathleticbodyspace.ning.com

just joined this site i've mainly been a lurker on fitness boards.ie but spend my time here
hope this helps

legend365

I've often gone without protein powder but not feeling the same..umpf! Probably a mind over matter thing.

Looks good so far. Would say Throw in alot of greens in there like spinach and include oats somewhere before your workout. Also dont forget fish (tuna ,salmon). Easy to prepare if theres nothing else.

I think your BMI is alright. Unless your talking about body fat percentage. A BMI of 12-15 would be pretty under weight.