Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi there,
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest

looking for training program

  • 22-09-2009 1:17am
    #1
    druss666
    Closed Accounts Posts: 67 ✭✭


    im looking for a training program for my friend he is 75 kg 5ft 11' he works out 40 mins at a time but he said he can do longer up to 1 hour 45 mins if need be but thats his max time per sesion max due to work times and that no warm up no cool downs trains 4 to 5 times a week 2 session cardio bag wed and sthe does very little weights for arms and shoulders and the rest he does with body weight and medicine balls he does sets of 4 with 10 reps he trys to get 100grams of protien trough out the day and night so if you guys could help out with a program or add on to what he is already doing or take things out im sure you all have different one and that would be great cause he can change every 6 weeks he just want to get lean and get strength core strenght he does not want any size just to be fit and be strong so as many different programs as you guy can muster up would be great thanks in advanced


Comments

  • #2
    Mellor
    Registered Users, Registered Users 2 Posts: 40,062 ✭✭✭✭Mellor


    what are his goals?
    Is he planning on fighting competitively? At what weight? He needs to be lighter to fight at 155 and heavier to fight at 170 (I am aware that these aren't the only weights, just using an example using UFC weights), and the training and diet would differ for both.
    What is current BF%

    also, you have 2 threads up on diet and this one here,
    It would be best to merge into one thread, and maybe move to fitness


  • #3
    wandy
    Closed Accounts Posts: 123 ✭✭wandy


    druss666 wrote: »
    he is 75 kg 5ft 11', he trys to get 100grams of protien trough out the day and night, he just want to get lean and get strength core strenght he does not want any size just to be fit and be strong

    How is he finding his current program for getting lean? It is likely that he will put on a bit of size while getting lean by working with weights to tone up and increasing cardio times or intensity to burn off any excess fat he may be carrying.

    As for his protein intake I would recommend 1.5g-2g per kilogram bodyweight (this works out between 112.5g-150g). The reason I am recommending this is that I studied nutrition as part of my Sports Science degree and done some applied work with boxers. We worked out that 1.5g-2g per kg bodyweight would be enough to build/maintain muscle mass during the high intensity sessions that the boxers were being put through.

    Any questions PM me


Advertisement