Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi there,
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest

Want to get into great shape, please help!

  • 17-05-2010 1:33pm
    #1
    Closed Accounts Posts: 491 ✭✭


    I really want to get serious with my diet, loose more weight, build muscle and basically get into the best shape of my life!!
    I am 25, weigh about 10 stone and I'm around 5'3"! I lost some weight over the last few months but haven't really been consistant if I'm being totally honest! I have been reduced to a 3 day week at work and have just come out of a long term relationship so I am really determined to get into shape now that I have the free time especially!:)

    I had a really bad week last week, I was eating crap and felt really rundown and I didn't get to workout much and I honestly feel like crap now and can see I have actually put on weight so I'm a little disapointed in myself but it gives me motivation and I know I need to stick with it if I want to see good results!! I started taking a multi vitiman also so hopefully I won't feel so rundown in future!
    My diet prior to now was ok, well my intentions were great but I have been eating too much bread, potatos and snacking on junk that was in the house!! So, that's all going and I'm really determined to do this!!
    I would really love some critique on my diet and routine, so any help would be greatly appreciated!! :)

    Here's what I plan on eating...

    Breakfast - Poridge 40grams made with water with honey/ omelette with bacon, mushrooms, tomato, onion
    Lunch - Homemade vegetable soup with breast chicken/ breast chicken with salad/tuna with salad
    Dinner - Chicken/Beef/Pork with veg (no potato)
    Snacks - fruit or nuts

    Here's my workout routine - (I got the weights routine from a site that was posted on here a while back but did change a few things around)
    I do the weights routines in the gym before work, I finish my workout at about 8am but don't get to work untill 9:30 so I have been taking a protein shake after workout. I got a tub of BSN Syntha 6, it's almost finished and I do plan on changing it to get something with less carb content as I have been reading it's not the best for fat loss! (any recommendations here appreciated also!)

    Mondays- 8 to 10 reps of each on 1st week, 15 - 20 on 2nd week and on third week revert back to 8 - 10 reps but drop set on last set.

    Dumbell shoulder press 4 sets
    Dumbell upright row 3 sets
    Dumbell rear delt raise 3 sets
    one arm dumbell curl 3 sets
    twisting standing dumbell curl 2 sets
    Dumbell concentration curl 2 sets
    Dumbell tricep kickbacks 3 sets
    One arm dumbell tricep extension 3 sets
    Close grip dumbell press 2 sets


    After work on Mondays I walk the dog for 2 hours.

    Tuesdays
    Walk the dog for 1 hour before work
    7pm - Thai boxing class for 1 and half hours

    Wednesdays - 8 to 10 reps of each on 1st week, 15 - 20 on 2nd week and on third week revert back to 8 - 10 reps but drop set on last set.
    Barbell Squat - 4 sets
    Standing Calf raise - 3 sets
    Dumbell side lunge - 3 sets
    Dumbell stiff leg deadlift - 3 sets
    Dumbell forward lunge - 3 sets
    Leg Extension - 3 sets
    Adbuctor - 3 sets

    After work on Wednesdays I walk the dog for 2 hours.

    Thursdays (no work!)
    I take the dog out for a 2 hour walk in the mornings, a shorter walk in the afternoons (more of a stroll!)
    7pm - Thai boxing class for 1 and a half hours.

    Fridays no work!!
    8 to 10 reps of each on 1st week, 15 - 20 on 2nd week and on third week revert back to 8 - 10 reps but drop set on last set.
    Dumbell incline bench 4 sets
    dumbell flat press 3 sets
    Dumbell incline fly 3 sets
    Bent over dumbell row 4 sets
    One arm dumbell row 3 sets
    Dumbell Pullover 3 sets
    Dembell side bends 3 sets
    Lying floor leg raises 3 sets

    Also walk the dog for about 2 hours!

    Saturdays
    HIIT workout on Crosstrainer
    5 minutes warm up followed by 1 minute flat out then 1 minute recovery for as long as I can!!
    Also walk the dog on Saturdays but I drive somewhere and leave him off doing his own thing so I just stroll along!

    Sundays
    Rest!!


Advertisement