looking for advice on my training plan and supplements

Johnster

Hi all,

I am looking to get advice on my training plan and supplements.
I have started a rugby training program that focuses on Strength and Power as well as Speed, Agility and aerobic endurance.

Stats
Age: 27
Height: 5’9”
Weight: 161 lbs (this morning)
Body Fat: 11-13% approx

Diet:
Breakfast: Porridge / Muesli / brown bread toasted with organic peanut butter.

Lunch: Tuna Salad with rice / Chicken Salad with cous cous / Plate of Veg / Ham pita bread with lettuce / left over dinner

Snack: Yogurt / fruit / chocolate / nuts or sunflower seeds.

Dinner: Chicken or Quorn Stir-fry / Beef, veg and potato / Spaghetti Bolognese / Quorn Curry / BBQ

My Fiancée is a vegetarian so I eat quite a lot of veg. I try to eat pulses when I can and eat as little processed food as possible. Almost everything is home made.

Exercise Plan:
Monday: Sprint, Agility and Plyometric training – Circa 40 mins.
Tuesday:Resistance training (currently Preparation protocol) and core training.
Wednesday:Aerobic Endurance (Steady Pace Run or Run with active recovery)
Thursday:Sprint, Agility and Plyometric training – Circa 40 mins.
Friday:Resistance training (currently on preparation protocol) and core training.
Saturday:Aerobic Endurance (Steady Pace Run or Run with active recovery)
Sunday: Off.

Resistance Training:
Preparation Protocol: 2 sets with 2 min rest.

Week 1: 15 reps
Week 2: 10 reps
Week 3&4: 5 reps

Squat
Incline bench press
Straight leg dead lift
Bent over row
Lunge
Shoulder press
Chin ups / Arm Curls

Core Training:
Back raises 2 x 20
Medicine Ball sit up 2 x 20
Medicine Ball split leg oblique sit-up 1 x 20
Medicine Ball knee to chest 1 x 20
Medicine Ball side to side 1 x 30
Medicine Ball reverse sit up 1 x 20
Medicine Ball around the body 1 x 20
Medicine Ball body rotate 1 x 20
Medicine Ball slam 1 x 20


I am looking to get some advice on supplements and gaining mass.

I am not sure when to take protein shake. I don’t usually get to work out until after dinner most nights so about 9pm. I think I should be taking it post workout but should I be taking it so close to be going to bed?
Also, should I be taking it on days where I am not doing resistance training?

Based on the training above, should I be taking one with Carbs or just Whey Protien. I think with carbs but again, so close to bed time?

I am looking to gain some muscle mass which will happen using the above training program but I am also looking to gain tone in my stomach. Should I be eating larger amount of calories to gain mass or should I be eating the same amount as I am now (2000-2500 kcal).

Thanks for the help.

J

shambob12

Hi. I am 33 yr old male, went Vegetarian last October as wanted to change my diet. I was obese earlier in my life and lost 6 stone. Well, now I am trying to ghet into training ans want to transform my upper body, I am 77kg, but I have big fat belly sticking out. I want to burn off fat, build muscle and become lean for first time in my life. Just wanted to ask your advice on diet for Vegetarian and also could you give me advice please on the training, like a more in depth explanation of what to do as I don't really know! Thanks. Shay.