Looking for advice on plan

sozbox

Hi,

First time posting here, been reading for a while tho.

Decided to get back into shape after years of neglect, my main goals are fat loss, increased muscle and an improved overall shape.

Here's what I am doing for the last two weeks:

Cut the crap from my diet, no junk food, no take aways, pizzas etc.
No alcohol, cut it completely, usually would have been drinking 20 ish pints a week.

Here's a sample weeks diet;

Breakfast:

Wholemeal bread or cereal with 2 poached eggs and a green tea

Mid-morning:

Usually not hungry so have some water or an apple

Lunch:

Chicken breast salad/lean beef/beans and sometimes a bowl of soup

Mid-afternoon:

again usually water

Dinner:

Lean meat and plenty of veg with either cous cous, noodles or potatoes (try to keep the carbs lower than normal)
or a stirfry

Post work out food:

Tuna and some veg

Snack:

Usually have this about 10pm, handful of roasted nuts in yoghurt or half a tin of beans or a cracker with peanut butter

I don't have a gym membership so I use a dumbbell set and a chin-up bar for weights.

Workout Plan

Monday - 5 x sets of pushups, reps decreasing each set
3 x 12 sets of curls
3 x 12 sets tricep dumbbell kick backs

Tuesday -
5 x sets of crunches, again decreasing reps
5 x sets static lunges
3 x 5 sets on chin up bar
Squash

Wednesday - Same as Monday

Thursday - Same as Tuesday

Friday - Same as Monday

Saturday- Same as Tuesday

Sunday- Squash Only


I play Tues, Thurs and Sundays for 40-60mins.

Been doing this for two weeks and have seen a good improvement, plan to change the routine every 6 weeks to keep it working.


Any advice, criticism is very welcome.

I realise this will take time to show any major improvement so my goal is to lose 1-2 pounds per week and maybe 1cm from my waist. So far that's been happening.


Thanks for reading!

corkcomp

I dont see any issues with either the diet or routine, so if its working keep it up! sounds like your doing good so far. It might be no harm to include some compound lifts using free weights..