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Have a basic plan just need help refining it

  • 16-09-2010 11:01pm
    #1
    nick23
    Registered Users, Registered Users 2 Posts: 255 ✭✭


    Hi all,

    Over the summer I've really started to get angry and disappointed about how much I've let myself go in recent months so I've decided to try and do something about it. I guess the best thing to do is to start with some stats about myself.

    Im a 21 year old male and approx 5'10". I weigh 93kg with a bmi of 30.9 and a body fat % of about 25% (disgraceful, i know)

    My goal is to loose as much body fat as possible while generally building some muscle and improving my fitness.
    I have a friend who has done some work as a fitness trainer and got him to make me up a workout plan. This is what I'm currently doing:

    Day 1 - Chest, back & core
    Day 2 - Legs & core
    Day 3 - Arms, shoulders & core

    I do 4-5 workouts a week with each one lasting an hour or so. I have weights at home which I use mainly because I cant afford gym membership. I skip rope before and after each workout for as long as I can (only lasting a minute or two at the moment without stopping but am gradually working on increasing that). I havent started doing any proper cardio yet but plan to get into cycling again soon using my mountain bike (I'm thinking of getting a racer. Would it be a worthwhile investment?). I've heard alot of people recommend running as good cardio but I find it intensely boring unless its involves running around a pitch kicking a football around with a few mates. Aswell as that I tend to suffer from shin splints and stretching my calves only helps to a certain extent.

    As for diet I am using a calorie tracking diary to help me try to maintain a calorie intake of 1900 calories a day. As well as that I'm generally trying to just eat alot healthier than I have been lately and avoiding snacking wherever possible. I know one of the best things to do is to avoid the beer as much as possible but being a student and all it is very difficult to resisit a good night out with my mates. I am however keeping my nights out down as much as possible, only drinking once a week or so at the moment.

    I am also taking 100% whey protein (1-2 servings a day depending on how tough my workout was that day - 1 straight after my workout and 1 before bed), l-carnitine and chromium picolinate under recommendation from my friend. At the moment I work nights so I tend to wake up at 11am or so, do my workout (while drinking plenty of water), then have a few slices of ryvita with a homemade tuna mix (tuna sweetcorn and a bit of extra light mayo) along with my morning berocca and a protein shake (scitec 100% whey protein mixed with 400 ml of water). However once I start back in college again I plan to change this. Probably have 2 slices of wholemeal/wholegrain bread with a little bit of butter & a cup of tea for breakfast. Then do my workout when I come home after lunch. What kind of food should I be eating and should I eat before or after my workout?

    Any help that anyone could give me would be greatly appreciated. If there's any info I've left out or any more I can give please let me know.

    Thanks,

    nick23


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