Critique My Fitness Plan

Fukuyama

For the past few weeks my heads been spinning trying to make sense of all this fitness mumbo jumbo.

So much conflicting advice, even here on boards.

Anyways I figured the best way to get some concrete answers would be to draw up a fitness plan an ask you guys to tell me what you think. (Fitness Plan Attached as Image) Day 1, 2 and 3 will operate on a cycle. Once it is complete I will start at 1 again with the odd rest day here and there.

Nb. I need to lose a LITTLE weight but mostly just gain muscle.
Currently 6ft and weigh 12 stone.

Look forward to reading your replies! Always very helpful and insightful!

Cheers,
Dean.

cmyk

Dean0088 wrote: »

For the past few weeks my heads been spinning trying to make sense of all this fitness mumbo jumbo.

That's ok, many people overcomplicate it, and there are many ways to skin a cat.

Dean0088 wrote: »

So much conflicting advice, even here on boards.

I'd like to hope the good advice shines through.

Dean0088 wrote: »

Anyways I figured the best way to get some concrete answers would be to draw up a fitness plan an ask you guys to tell me what you think. (Fitness Plan Attached as Image) Day 1, 2 and 3 will operate on a cycle. Once it is complete I will start at 1 again with the odd rest day here and there.

Good approach, where did you get this plan from though? There are a few glaring mistakes with it. It's pretty arbitrary in it's exercise selection/sets and reps. Lacking in certain movements and all anterior work.

As advised in another thread, as a beginner (or even experienced) you'd probably gain more by following a more structured balanced plan devised by someone else.

Dean0088 wrote: »

Nb. I need to lose a LITTLE weight but mostly just gain muscle. Currently 6ft and weigh 12 stone.

Ok to add weight, you'll have to have some sort of stimulus in the form of resistance training (better plan than above) coupled with eating over your maintenance level with sufficient protein. Have you access to any equipment? Have you any training experience?

Fukuyama

cmyk wrote: »

That's ok, many people overcomplicate it, and there are many ways to skin a cat.



I'd like to hope the good advice shines through.



Good approach, where did you get this plan from though? There are a few glaring mistakes with it. It's pretty arbitrary in it's exercise selection/sets and reps. Lacking in certain movements and all anterior work.

As advised in another thread, as a beginner (or even experienced) you'd probably gain more by following a more structured balanced plan devised by someone else.



Ok to add weight, you'll have to have some sort of stimulus in the form of resistance training (better plan than above) coupled with eating over your maintenance level with sufficient protein. Have you access to any equipment? Have you any training experience?

Hi, Thanks for the reply!

I have access to some dungbells but that's it. For resistence training I was planning on push-ups, pull-ups etc...

To be honest, one thing I can never formulate is what I should be eating. Some people say loads of tuna and chicken. Others say the exact opposite.

So I guess what I'm asking is this. For gaining muscle, what foods should I eat.

If somebody could suggest maybe two breakfast foods, three lunch/dinner foods that'd be great.

Also, is poridge and fruit in the morning a good breakfast to be having when trying to gain muscle?

Any advice for my fitness plan?

Cheers,
Dean.

cmyk

Dean0088 wrote: »

I have access to some dungbells but that's it. For resistence training I was planning on push-ups, pull-ups etc...

Pull-ups weren't in your plan? There are plenty you can do with bodyweight and bodyweight progression, but it'll really only get you so far. There was a book/site I think called convict conditioning I had heard good things about. It might be worth looking into that...I will state that I haven't seen or read it so can't endorse it. I have seen some youtube videos on their plans though and remember thinking it wasn't bad considering no equipment.

Dean0088 wrote: »

To be honest, one thing I can never formulate is what I should be eating. Some people say loads of tuna and chicken. Others say the exact opposite. So I guess what I'm asking is this. For gaining muscle, what foods should I eat.

Work out your rough maintenance calories (formula in the stickies using your height and weight) and eat slightly over that to gain weight, under it to lose weight and adjust accordingly. Basic concensus is to eat roughly 1g of protein per lb of lean bodyweight, balance your remaining calories in fats/carbs.

Tuna and chicken are good sources of protein which is why it is usually suggested, but any lean meat/fish is a good source of protein.

Dean0088 wrote: »

If somebody could suggest maybe two breakfast foods, three lunch/dinner foods that'd be great.
Also, is poridge and fruit in the morning a good breakfast to be having when trying to gain muscle?

Porridge is fine for breakfast, it will just come down to your daily calorie intake, so don't worry too much about it, again info in the stickies, it would be good to read up on them.

Dean0088 wrote: »

Any advice for my fitness plan?

What do you enjoy doing, you mention parkour, do you do that regularly?