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Looking for some advice and suggestions for my diet and workout

  • 24-06-2011 3:02pm
    #1
    colm_gti
    Closed Accounts Posts: 2,505 ✭✭✭


    Howdy, after a long spell (about 4 years of college) of not doing a whole lot of exercise, I've been slowly building myself back up to the level I was at, going for runs maybe twice a week with weight training the past few weekends. As of tomorrow, I am bumping my weight training up to 3 days a week, and dropping to one day a week of moderately intense cardio. I am aiming to put on some muscle mass and increase power and strength.

    I am currently between 80-85kgs (will double check later on), and about 186cm tall, quite slim with some bodyfat.

    My recent cardio workouts consist of a 2k jog, followed by 2k of interval training (jog-sprint-jog-sprint etc) and a 400m brisk walk to cool down with some lunges and squats at the end. I do this at a running track to keep track of distances, and my times have been dropping over the past few weeks.

    My weight training sessions have consisted of chest press, latt pull down, leg press, shoulder press, delt rows, bicep curls and tricep extensions, all done on machines to get my form back in check, with 4 sets of 8-10 reps, increasing weight each set. I aim to move on to free weights tomorrow, targeting all the same areas. I will probably hit them all in each workout for the first few weeks before I move on to splitting workouts according to body parts.

    As for my diet, it's relatively ok at the minute.

    Breakfast: Oatabix and low fat milk, banana and berocca

    Lunch: Home cooked chicken breast, lettuce and tomato on brown bread sandwich, small packet of crisps and a glass of chocolate milk

    Dinner: Average portion of beef/chicken/fish/pork/lamb, 2-3 small boiled potatoes and large portion of broccoli/carrots/peas/etc, maybe a small bar of chocolate or a small cake afterwards

    Supper: Bowl of bran flakes with low fat milk and an apple

    I know the crisps, chocolate milk and cakes are less than ideal, and I know I'm definitely not eating enough. I have ordered some myofusion protein on a recommendation by a friend who trains quite hard, and will be taking this post workout between breakfast and lunch, and maybe again between dinner and supper.

    I am open to advice and suggestions on both my workouts, previous and planned, and my diet, and where I need to improve with regard to both.

    Colm


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