My diet and exercise programme. Feel free to rip it apart!

Hyperbullet

Hey everyone. Tend to lurk alot on this thread and have noticed there are, for the most part, some very helpful people here, so i'm hoping some of you can help me out.

Having read the stickies and taken on board some of the advice i've finally started eating, what I feel, is properly. But some outsider opinion is vital here as I need to get into good habits now and keep them going.

My daily diet is as follows.

Breakfast:
-Porridge mixed with a spoon of honey or 2 scrambled eggs
-Whey shake
-3 fish oil capsules

Lunch
-Chicken
-Pasta
-Tomato and basil sauce (that dolmio stir in stuff)

Dinner
-Chicken wrap/Fillet of donegal catch
-Mixed veg

(occasionally I'll have a steak with veg and a small amount of oven chips)

Snack
-2 rice cakes with peanut butter
-cup of green tea mixed with money to sweeten it.
-3 fish oil capsules

Thats my day to day diet, dont vary it at all really. I have a boditronics reloaded shake immediately after a weights session to help me recover.

As for exercise I'm in the gym 6 days a week, 3 days weights, 2 days cardio, 1 day of interval training.

Weights session (try to do 3sets of 10 reps on each)
-Benchpress
-Military press
-leg curls
-Leg press
-one handed rows
-reverse crunches/ weighted crunch (transform's video to thank for that)

Cardio days are tuesdays and saturdays and usually try to do 8-10 miles on the exercise bike, followed by a few lengths of the pool.

Intervals I do on the bike (open to some advice here), and go 3 minutes at a steady pace and 2 minutes at a fast pace. I do this for 8 reps.

What I need to do here is get my diet and exercise regime in proper order. I also want to start a fitness log once this is all set.

Feel free to rip into what i've written here lads and ladies. It'll only motivate me to get on the right track.

Cheers for taking the time to read this.

jumpin_macflash

Hyperbullet wrote: »

Cheers for taking the time to read this.

what exactly are your goals?

Hyperbullet

jumpin_macflash wrote: »

what exactly are your goals?

Really should've put that in... sorry!

My goals are to lose weight and drop by body fat percentage while building a bit of lean muscle.

corkcomp

both diet and routine look reasonably solid. you dont really mention if it is working though i.e. are you dropping body fat? if you are id say all is good, if not drop the shake or stick to plain whey shake, I looked at boditronics site and the shake you mention is pretty high cal

Hyperbullet

corkcomp wrote: »

both diet and routine look reasonably solid. you dont really mention if it is working though i.e. are you dropping body fat? if you are id say all is good, if not drop the shake or stick to plain whey shake, I looked at boditronics site and the shake you mention is pretty high cal

Well i've been doing this for a little over a week now. Down 2lbs! A lot more to go though.

I know the boditronics one is very high cal, but its got a decent amount of protein and carbs, which are needed after a weights session am I right?

Thanks for the advice.

Gaz

You could have whey shake immediately after then get your dinner into you.

Have you worked out your calorie requirments ? What kind of deficit are you running at ?

jumpin_macflash

Hyperbullet wrote: »

Well i've been doing this for a little over a week now. Down 2lbs! A lot more to go though.

I know the boditronics one is very high cal, but its got a decent amount of protein and carbs, which are needed after a weights session am I right?

Thanks for the advice.

id get some squats or deadlifts in there if i was you. much better exercises than leg press and curls. maybe swap the leg curls for stiff leg deads and press for squats or deads. id try lower reps too 3x5, 5x5, 4x6 etc. moving bigger wieghts is always good for ya (safely of course)

+1 on the shake it doesnt seem really necessary but as long as your running a deficit all should be well.

Hyperbullet

Gaz wrote: »

You could have whey shake immediately after then get your dinner into you.

Have you worked out your calorie requirments ? What kind of deficit are you running at ?

Well taking the average calorie requirement is 2500 per day, I've set 1900 as my target per day. Is that too much? Like I said i've been doing this for 10 days and I feel great.

Gaz

Dont work with averages ... find out your calorie requirments, the formula is in the stickies.

Nervouspriest

I like to mix up my gym and exercise regime every week. If you are doing the same thing every week then it is going to get very boring....

I always finish a gym session with pull ups and pull downs everything else I try and vary as much as possible. I do pull ups at the end of a session as I generally have no energy after them as they are very tough.

Don't stand around the gym looking in the mirror and flexing muscles etc...you are in the gym to either loose weight, perv on women or to try and put on muscle.

There is way two many guys in my gym who go in and lift a few weights and say that they have gone to the gym. I wouldn't be able to go to the gym 6 times a week as I push myself way too hard when I am in there.

Your diet seems very good. That's my downfall!!

ragg

Have to agree - ditch the leg press and leg curl - Squats and deadlifts would be much higher value exercises.

Maybe make a simple AB routine that alternates squats and deadlifts

Maybe alternate the dumbell rows with upright rows or chinups if you can.

even alternate the bench with an incline bench or pushups -

I've recently moved to a routine like this and i find i have the energy to push much harder on the exercises im doing on a day to day basis

Hyperbullet

ragg wrote: »

Have to agree - ditch the leg press and leg curl - Squats and deadlifts would be much higher value exercises.

Maybe make a simple AB routine that alternates squats and deadlifts

Maybe alternate the dumbell rows with upright rows or chinups if you can.

even alternate the bench with an incline bench or pushups -

I've recently moved to a routine like this and i find i have the energy to push much harder on the exercises im doing on a day to day basis

Squats I have no problem doing, but there is nowhere in the gym to do deadlifts. All the freeweights are stuffed in the corner to make space for the vast amount of machines. I thought machines were a good thing when i joined , hence I have to make do with what they have until I join a new gym in June.

That idea of alternating sounds good, I may do that every second session just to give the body a bit of a surprise.