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Here's my gym program and diet. Any advice appreciated!

  • 10-02-2010 12:38pm
    #1
    Dexters16
    Registered Users, Registered Users 2 Posts: 108 ✭✭


    Hey, I've been on here long enough now so thought it's time to put up my training and diet regime. I'm 22 years old, 5' 9", 91.4Kg. I started off at 112kg around 10 months ago but fell of the wagon a few times which slowed things down but since the turn of the year I have got my act together (i think).

    So here goes my diet;

    Morning; 1 cup green tea, 1 chicken breast
    Afternoon snack; 1 Nutrigrain bar
    Lunch; Plain chicken sandwich on brown bread;
    Dinner; 1-2 Chicken fillet and green veg;
    Go to gym at 8pm - 9.30pm with Whey protein shake after.

    (thats a typcial days diet but can vary slightly)

    Gym;

    I used to do two heavy days lifting but wasn't seeing the results in terms of weight loss so my trainer put me onto two short circuits;

    Upper body; (5 sets)
    10min warm up on cross trainer
    Lat pull down (140lbs) 12 reps
    Bench Press (80kg) 12 reps
    Military press (pump one arm each time) (17.5 kg dumbells, can do 20-22kg but dont have someone to spot always) 14 reps
    Chest flys 12 reps
    30 min cardio on cross trainer

    Lower; 5 sets
    10 min warm up on cross trainer
    200kg Leg Press 12 reps
    170lbs Hamstring Curl 12 reps
    160lbs Leg Extension 12 reps
    20 Lunges with 2* 12Kgs dumbells
    30 min HIIT on bike

    I do these on alternating days and and finding it good so far in terms of improving my body shape a bit of fat loss. I take no break during the set with just a 2 min break between sets.

    Just thought i'd post this up and see what advice is out there for me. Cheers in advance.


Comments

  • #2
    TommyKnocker
    Registered Users, Registered Users 2 Posts: 3,829 ✭✭✭TommyKnocker


    Hi There

    There are other forum members who are more qualified to answer your question than I. However for a 22 yr old guy at 91kg, I don't think you are eating nearly enough calories. Even with your goal being to lose weight.

    I estimate your maintenance calories to be around 2,800 ish and I think you would be lucky to be taking in half that amount with what you have posted.

    Too large a calorie deficit is not helpful when your goal is to cut body fat.


    Best Regards,

    M


  • #3
    corkcomp
    Registered Users, Registered Users 2 Posts: 5,114 ✭✭✭corkcomp


    why are you only having a chicken fillet for breakfast? why not porridge and fruit? I assume it is not an attempt to cut down carbs? if it is you would be better getting your carbs from good sources for breakfast and then swap the nutri grain bar for chicken. your gm program isnt the worst but 5 sets of 12 reps is quite a lot, why not try for three sets of 10 reps so that you are pushed close to failure on rep 10 .


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