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Plannign 6 weeks of hell...

  • 07-07-2009 1:20pm
    #1
    muboop1
    Registered Users, Registered Users 2 Posts: 1,025 ✭✭✭


    *disclaimer, mods I posted this in fitness logs by mistake to. I want help with it first before I log it! delete other post if you can/are bothered:pac:*

    Plannign 6 weeks of hell...
    Hey guys, i'm looking for advice on my diet/workout routine.

    I'm starting this today, going to do it for 6 weeks and see how it goes form there. I plan on taking pics every week to see how im progressing etc.

    Stats
    height: 6'1
    weight: 94kg(approx)
    Fitness: low, over a year since i done any training bar push-ups.
    My natural weight when i'm ripped etc is about 88-92kg pure muscle.


    Goals
    Used to be very fit, Ex UCD rower and Played rugby for one of those posny rugy school for 6 years.

    I'm not trying to get back to that level of fitness,

    I want to feel good about myself again. I want to tone up and be able to run a few miles without having a heart attack.


    Routine
    here it is(excuse the formatting I made it on an excel sheet so as to be able to print off and fill in blanks)

    The plan is to rotate between A, B and C going to the gym maybe 4-5 times a week taking maybe a Friday and a Sunday off?


    Warm Up
    Exercise Time (mins) Weight (kg) Sets Reps Distance (m)
    Stretching
    Rowing

    A. Legs + Back
    Exercise Time (mins) Weight (kg) Sets Reps Distance (m)
    Squat
    Leg Press
    Leg Curl
    Dead Lift
    Back raises
    repeat with 1/2 - 3/4 weights
    Exercise Time (mins) Weight (kg) Sets Reps Distance (m)
    Squat
    Leg Press
    Leg Curl
    Dead Lift
    Back raises

    B. Upper Body
    Exercise Time (mins) Weight (kg) Sets Reps Distance (m)
    Dumbell Bench
    Shoulder Raises (front)
    Shoulder Raises (side)
    Shoulder Press
    Biceps
    Flys
    Lat Pull Down
    repeat with 1/2 - 3/4 weights
    Dumbell Bench
    Shoulder Raises (front+side)
    Shoulder Press
    Biceps
    Flys
    Lat Pull Down

    C. Cardio
    Exercise Time (mins) Weight (kg) Sets Reps Distance (m)
    Bike
    Jog
    Ski Machine
    Sit-ups
    Push ups
    Pull up
    Dips
    Swim

    Warm Down
    Exercise Time (mins) Weight (kg) Sets Reps Distance (m)
    Stretching
    Swim

    Diet
    Very very bad....

    ill give today as example:

    Breakfast
    Skipped

    Little lunch(@11)
    an egg
    1 piece black pudding
    1 piece white pudding
    a hash brown

    Lunch
    sautéed potatoes
    Bagel with chicken in it

    Dinner
    Spaghetti bologonase i think

    Snack
    Something unhealthy unlikely

    Note:
    Now, i scarcely drink any carbonated drinks,
    Don't eat chocolate bars etc...
    Eat sweets rarely
    Drink maybe once or twice a week(i'm a student, give me a break )
    Drink excess of 2 litres of water a day,
    Drink Excess of 1 litre of milk a day
    If i eat bread i only ever eat brown bread

    What should my daily calorie intake etc be?
    What split fat/protein/carbs would suit me etc?

    Any help would be insanely appreciated.


Comments

  • #2
    celestial
    Closed Accounts Posts: 1,602 ✭✭✭celestial


    muboop1 wrote: »
    *disclaimer, mods I posted this in fitness logs by mistake to. I want help with it first before I log it! delete other post if you can/are bothered:pac:*

    Plannign 6 weeks of hell...
    Hey guys, i'm looking for advice on my diet/workout routine.

    I'm starting this today, going to do it for 6 weeks and see how it goes form there. I plan on taking pics every week to see how im progressing etc.

    Stats
    height: 6'1
    weight: 94kg(approx)
    Fitness: low, over a year since i done any training bar push-ups.
    My natural weight when i'm ripped etc is about 88-92kg pure muscle.


    Goals
    Used to be very fit, Ex UCD rower and Played rugby for one of those posny rugy school for 6 years.

    I'm not trying to get back to that level of fitness,

    I want to feel good about myself again. I want to tone up and be able to run a few miles without having a heart attack.


    Routine
    here it is(excuse the formatting I made it on an excel sheet so as to be able to print off and fill in blanks)

    The plan is to rotate between A, B and C going to the gym maybe 4-5 times a week taking maybe a Friday and a Sunday off?


    Warm Up
    Exercise Time (mins) Weight (kg) Sets Reps Distance (m)
    Stretching
    Rowing

    A. Legs + Back
    Exercise Time (mins) Weight (kg) Sets Reps Distance (m)
    Squat
    Leg Press
    Leg Curl
    Dead Lift
    Back raises
    repeat with 1/2 - 3/4 weights
    Exercise Time (mins) Weight (kg) Sets Reps Distance (m)
    Squat
    Leg Press
    Leg Curl
    Dead Lift
    Back raises

    B. Upper Body
    Exercise Time (mins) Weight (kg) Sets Reps Distance (m)
    Dumbell Bench
    Shoulder Raises (front)
    Shoulder Raises (side)
    Shoulder Press
    Biceps
    Flys
    Lat Pull Down
    repeat with 1/2 - 3/4 weights
    Dumbell Bench
    Shoulder Raises (front+side)
    Shoulder Press
    Biceps
    Flys
    Lat Pull Down

    C. Cardio
    Exercise Time (mins) Weight (kg) Sets Reps Distance (m)
    Bike
    Jog
    Ski Machine
    Sit-ups
    Push ups
    Pull up
    Dips
    Swim

    Warm Down
    Exercise Time (mins) Weight (kg) Sets Reps Distance (m)
    Stretching
    Swim

    Diet
    Very very bad....

    ill give today as example:

    Breakfast
    Skipped

    Little lunch(@11)
    an egg
    1 piece black pudding
    1 piece white pudding
    a hash brown

    Lunch
    sautéed potatoes
    Bagel with chicken in it

    Dinner
    Spaghetti bologonase i think

    Snack
    Something unhealthy unlikely

    Note:
    Now, i scarcely drink any carbonated drinks,
    Don't eat chocolate bars etc...
    Eat sweets rarely
    Drink maybe once or twice a week(i'm a student, give me a break )
    Drink excess of 2 litres of water a day,
    Drink Excess of 1 litre of milk a day
    If i eat bread i only ever eat brown bread

    What should my daily calorie intake etc be?
    What split fat/protein/carbs would suit me etc?

    Any help would be insanely appreciated.

    On the diet, I think you know what you need to do - cut out the junk, replace some carbs with good fats/protein, also check out the stickies.

    Workouts are not optimal really - waay too many exercises in there. Your best bet is to boil it down to the basics - don't see why you would need any more than 5 exercises per session. Here's a sample:

    Day A: Back, Chest - Deadlift, Bench, Dumbbell Row, Shoulder Press

    Day B: Legs, Chest, Back - Squat, Bench, Push-Ups, Pull-Ups/Chins

    Day C: Legs, Cardio, Core - Lunges, Calf-raises, Plank, Cardio

    At least a day's rest between workouts.

    That's a rough plan but you get the idea.


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