Newbie needing advice

johnp23

Hi All


First time poster in this forum long time lurker. Just looking for some advice


I have started recently back swimming and am now starting back in the gym. I need some advice on a work out for the pool and also for the gym.

My goals are to lose a bit of weight all over really

Be able to swim 2km non stop

Be able to cycle at a decent speed for 40km

Also want to increase muscle tone and size.

Im currently 5ft,10 hoovering about 12st

All your advice please.

I like to swim in the morning and do the gym in the evening. I am able to do three evening sessions a week and any morning im free .


Thanks

johnp23

Has anyone got any feedback thanks

Transform

johnp23 wrote: »

Has anyone got any feedback thanks

you will not increase muscle tone significantly through swimming and on the bike - you need to hit the weights 3 days a week ideally and then do some bike or swim work on other days or at the end of the weights session.
Focus on basic exercises in the gym and remember to do core work and stretching also.

Posting up current diet helps also

johnp23

Thanks for the reply

I was hoping to swim every morning Mon-Fri then 3 evenings a week go to the gym for cardio and weights.

What would you recommend a decent work out to increase muscle size.


My current Diet is

8.30 morning after gym shredded wheat and activia yogurt

11.00 Apple and bag of popcorn relgiously

1.00 is either a pack of noodles or a chicken and letteuce role

5.30 dinner i have rice with chicken/meat and veg or sometimes pasta or spagetti or a cesar salad

rest of the evening i pick at rice cakes and rains with bits of fruit aswell

Colm_OReilly

You've next to no protein in your diet, so this would be the first port of call. Start trying to get strong in the big lifts - squats, deadlifts, press, bench, adding pull ups and dips/push ups in as well. 3 sets of 5 are a good place to start.