Advice needed please!

Scoti3a2

play rugby competively training on a tuesday and thursday with a match on sundays.

i am 21 yrs old and 6ft tall. i weigh 80 kgs

usual routine would be

monday chest-1hr
tuesday- stretch and core for an hour in afternoon and 2 hours rugby training in evening
wed- bicep & tricep- 1hr
thurs- stretch and core for an hour in afternoon and 2 hours rugby training in evening
fri- shoulders and back- 1 hr
sat- rest
sun- match

diet would consist of:

8.00 am large bowl of porridge with water and dash of skimmed milk & whey protein shake with water (take fish oil supplement too)
11.00- 200g of natural yoghurt w honey and spoon of flaxseeds & 2 pieices of fruit
2.00 1.5 chicken fillets with spinach salad and pitta bread & whey shake post workout
5.00 same as above minus pitta
8.00 snack of nuts/peanut butter/eggs/ fruit

looking to reduce body fat and increase muscle

thanks in advance

metamorphosis

Why no leg work?

I really don't see a need to be working 1 hour on biceps/tris, an hour just on chest etc. Maybe you should follow a more structered weights routine perhaps. Do you squat? deadlift?

corkcomp

Scoti3a2 wrote: »

play rugby competively training on a tuesday and thursday with a match on sundays.

i am 21 yrs old and 6ft tall. i weigh 80 kgs

usual routine would be

monday chest-1hr
tuesday- stretch and core for an hour in afternoon and 2 hours rugby training in evening
wed- bicep & tricep- 1hr
thurs- stretch and core for an hour in afternoon and 2 hours rugby training in evening
fri- shoulders and back- 1 hr
sat- rest
sun- match

diet would consist of:

8.00 am large bowl of porridge with water and dash of skimmed milk & whey protein shake with water (take fish oil supplement too)
11.00- 200g of natural yoghurt w honey and spoon of flaxseeds & 2 pieices of fruit
2.00 1.5 chicken fillets with spinach salad and pitta bread & whey shake post workout
5.00 same as above minus pitta
8.00 snack of nuts/peanut butter/eggs/ fruit

looking to reduce body fat and increase muscle

thanks in advance

do you know what your BF is at present? 80kg is perfect weight for height IMO .. diet is ok but you could include a bit more fruit and veg and be careful of nuts + peanut butter if trying to cut calls / reduce body fat (they are fine once within your cal range) as mentioned you SHOULD do leg work, squats or leg press

Scoti3a2

thanks for the help guys. not sure what my bf is would estimate around 13%.
i would normally eat more fruit and veg but been trying to cut back a little as was eating 10+ pieces aday. which some said wasn't neccesscary.

the reason i dont do leg work is because it is during the season and i find my legs to be quite stiff. was planning on starting in 7 weeks time when the season is over. is it ok to do them during the season? should they be kept light?

thanks again

corkcomp

Scoti3a2 wrote: »

thanks for the help guys. not sure what my bf is would estimate around 13%.
i would normally eat more fruit and veg but been trying to cut back a little as was eating 10+ pieces aday. which some said wasn't neccesscary.

the reason i dont do leg work is because it is during the season and i find my legs to be quite stiff. was planning on starting in 7 weeks time when the season is over. is it ok to do them during the season? should they be kept light?

thanks again

no need to have more than 10 pieces of fruit, maybe have few instead of nuts + peanut butter + yoghurt some days ... no limit on veg though!

hmmm... i dont play rugby but I have found hitting the legs hard (squatting or leg press to failure) once a week is a HUGE advantage to running so I guess it would help your game too? should be no need to keep leg work light as long as you dont have training or match the next day

Transform

got one question - what the hell are you using a bodybuilding split program for when it has shag all carry over/relevance to your sport?

Where are the power exercises - even done with light weights?

Where are the leg exercsies - in season is no excuse? You need to foam roll the legs if they are tight.

Finally, with all the training you are doing there is one of two things going on

1) your diet as posted is not always the same or you have just changed to that
2) when you are in the gym you are not working hard enough e.g. how many chin ups can you do (and none of that pulling yourself back up when you are half way down!), what can you press overhead using a barbell from standing?

Scoti3a2

this has been my diet for the past 6 weeks or so. used to eat more white pasta/potatoes/carbs etc but have cut these out now. sometimes eat ground beef or steak instead of chicken.also have one night out a week which i am trying to cut out

the reason i havent been doing legs is as suffered a groin injury and still suffer from stiffness. started to foam roll tho, what power / leg exercises would you recommend bearing in mind i dont want them to be very sore before a match?

ps can do about 4 sets of 8 pull ups and shoulder press about 40kg when standing.

RealistSpy

You should see a physio about the leg mate.