Advice on Diet / Workout routine

kwat

Hey guys.
28 year old guy here. 5ft 8.5inches. Currently about 75kg.
Just looking for some advice / thoughts on my current diet and exercise routine. Usually pretty good with exercise but was pretty bad from November to January. But back in the swing of things again since beginning of February with a new kettlebell program in the gym.
Main goals are to lose some weight (especially around midriff) and be more toned in general. Have lost 2-3 kgs since the start of the month already but any advice would be great.
My workout consists of the following:
Monday
Treadmill: [EMAIL="3mins@10.5km/h"]3mins@10.5km/h[/EMAIL], [EMAIL="1min@13.5km"]1min@13.5km[/EMAIL] etc for 20-30mins. 5-6km run usually
Upright row 20kg: 3x14reps
Single arm row 12kg: 3x12reps
Tricep Dips: 3x12reps
Kettlebells:
Kettlebell Swing 16kg: 3x30seconds
One Arm Kettlebell swing 16kg: 3x30seconds (15secs each arm)
Round the body 16kg: 3x15seconds each way
Squat 16kg: 3x30seconds
Round the body 16kg: 3x15seconds each way
Ab crunches 16kg: 3x30
Plank: 3x30seconds
Warmdown

Tuesday:
Rest

Wednesday:
1 hour spinning class

Thursday:
As per Monday

Friday:
Rest

Saturday:
As per Monday with outdoor 40-60min run also as training for Great Ireland Run

Sunday:
Rest / Maybe another outdoor run

My daily diet is something like this:
8.30am: 2 Weetabix with low fat milk
10.30am: 1 slice wholemeal toast and cup of tea
1pm: Lunch in work – varies but usually homemade pasta salad / leftover dinner / homemade soup and sandwich (wholemeal bread with chicken / turkey /salad etc). Low fat yoghurt and banana.
3pm: Apple or Pear
7.30pm: Dinner – usually something like chicken stir fry with veg/noodles, chilli con carne with brown rice / spag bol / pork chop with sweet potato & veg etc

After every workout I’ve started having a whey shake, which I bought two weeks ago.
Weekend diet not as fixed as above. It usually includes a few drinks and few treats (on Sundays especially!)

Any tips on what I could be improving / what I’m doing wrong etc would be much appreciated.
Do you think I should be taking the whey supplement on the days I am not working out also, or just keep it for workout days either pre/post workout or both?

Thanks!:D

cmyk

Ok, not much structure to the workout, where did you get it from? Are you merging two half programmes together?

I'd try to up your protein levels too. How do you feel regarding training? ie energy levels and are you recovering ok, making gains on the strength front?

kwat

The instructor in the gym put me on this programme. Am only on it for 4 weeks, just to start out and get a feel for the kettlebells really.
This is week 3 of it but have definetly seen some progress. Its definetly a challenging workout (sweat levels prove that!) and can definetly see some progress (legs and arms especially), I feel better in general and strength levels increasing also.

What would you advice re the protein shakes?

cmyk wrote: »

Ok, not much structure to the workout, where did you get it from? Are you merging two half programmes together?

I'd try to up your protein levels too. How do you feel regarding training? ie energy levels and are you recovering ok, making gains on the strength front?

cmyk

kwat wrote: »

What would you advice re the protein shakes?

I'd advise getting more protein in general, preferably wholefoods but no harm in a shake around workout times. Using something like fitday.com (free) to give you an idea of your overall calories/breakdowns might help you too.

Transform

kwat wrote: »

Hey guys.
28 year old guy here. 5ft 8.5inches. Currently about 75kg.
Just looking for some advice / thoughts on my current diet and exercise routine. Usually pretty good with exercise but was pretty bad from November to January. But back in the swing of things again since beginning of February with a new kettlebell program in the gym.
Main goals are to lose some weight (especially around midriff) and be more toned in general. Have lost 2-3 kgs since the start of the month already but any advice would be great.
My workout consists of the following:
Monday
Treadmill: [EMAIL="3mins@10.5km/h"]3mins@10.5km/h[/EMAIL], [EMAIL="1min@13.5km"]1min@13.5km[/EMAIL] etc for 20-30mins. 5-6km run usually
Upright row 20kg: 3x14reps
Single arm row 12kg: 3x12reps
Tricep Dips: 3x12reps
Kettlebells:
Kettlebell Swing 16kg: 3x30seconds
One Arm Kettlebell swing 16kg: 3x30seconds (15secs each arm)
Round the body 16kg: 3x15seconds each way
Squat 16kg: 3x30seconds
Round the body 16kg: 3x15seconds each way
Ab crunches 16kg: 3x30
Plank: 3x30seconds
Warmdown

Tuesday:
Rest

Wednesday:
1 hour spinning class

Thursday:
As per Monday

Friday:
Rest

Saturday:
As per Monday with outdoor 40-60min run also as training for Great Ireland Run

Sunday:
Rest / Maybe another outdoor run

My daily diet is something like this:
8.30am: 2 Weetabix with low fat milk
10.30am: 1 slice wholemeal toast and cup of tea
1pm: Lunch in work – varies but usually homemade pasta salad / leftover dinner / homemade soup and sandwich (wholemeal bread with chicken / turkey /salad etc). Low fat yoghurt and banana.
3pm: Apple or Pear
7.30pm: Dinner – usually something like chicken stir fry with veg/noodles, chilli con carne with brown rice / spag bol / pork chop with sweet potato & veg etc

After every workout I’ve started having a whey shake, which I bought two weeks ago.
Weekend diet not as fixed as above. It usually includes a few drinks and few treats (on Sundays especially!)

Any tips on what I could be improving / what I’m doing wrong etc would be much appreciated.
Do you think I should be taking the whey supplement on the days I am not working out also, or just keep it for workout days either pre/post workout or both?

Thanks!:D

you sound like you are doing great - maybe just make sure that you are doing some foam rolling and stretching after all sessions to keep up your muscle tissue quality.

I would add in a single leg deadlift using the kettlebell also just so had some hamstring work - just take out the upright row and put it there instead.

All the best

kwat

Hey all,

Changed my weights program in the gym recently from the above. Its ok I think but not sure if it's challenging enough? Especially after doing the kettlebells for a while, as they were really tough and got the heartrate going. Don't feel like I'm doing enough chest exercises on this one. Anyone any thoughts on it? Thanks

Bicep Curl 20kg 3*12
Tricep Curl 12kg 3*12
T-Bar Row 12kg 3*12
Abs(kettlebell) 16kg 3*30
Plank 3*35secs
Single Arm Row 12kg 3*12
Fly Curl 10kg 3*12
Squat(kettlebell) 16kg 3*12
Abs(kettlebell) 16kg 3*30
Back Extension 3*12

here to be trained

kwat wrote: »

Bicep Curl 20kg 3*12
Tricep Curl 12kg 3*12
T-Bar Row 12kg 3*12
Abs(kettlebell) 16kg 3*30
Plank 3*35secs
Single Arm Row 12kg 3*12
Fly Curl 10kg 3*12
Squat(kettlebell) 16kg 3*12
Abs(kettlebell) 16kg 3*30
Back Extension 3*12

- How are your biceps looking? thats a pretty impressive lift - are they dumbbells u are lifting?
- whats a tricep curl?
- how long does this workout take?
- what about push ups for your chest?

cheers!

kwat

here to be trained wrote: »

- How are your biceps looking? thats a pretty impressive lift - are they dumbbells u are lifting?
- whats a tricep curl?
- how long does this workout take?
- what about push ups for your chest?

cheers!

-sorry should have said thats a 20kg barbell, not 2*20kg dumbbells! happy enough with my biceps. they seem to be the quickest part of my body to develop!
-tricep curl I've been shown is getting a 14kg dumbbell, lying on the bench, cupping it in my hand and letting it down behind my head and lifting it up straight (not the best explanation i know)
-this workout takes about 30-40mins (excluding cardio)
-only chest exercise included in the program is the fly.

Do you think I should be doing more exercises for my chest as part of it?

here to be trained

well i include 3 sets of 20 push ups in my routine...push ups are good for the chest.

i dont see the chest exercise in the routine you have described - whats a fly curl?

how long do you rest between each set?

kwat

here to be trained wrote: »

well i include 3 sets of 20 push ups in my routine...push ups are good for the chest.

i dont see the chest exercise in the routine you have described - whats a fly curl?

how long do you rest between each set?

its the dumbbell fly chest exercise. Google image it and you'll see.
Rest no more than 30-45 secs between sets.