Very Late New Year's Resolution !!!!

jammydodger7

After watching one health&fitness show after another during the first week of January and after putting on a stone of turkey,ham and chocolate, I was inspired to get into seriously good shape...... but surprise surprise i saw no results after 5 months, due to the fact that I totally forgot about my new years resolution by the second week of January.

Anyway once June came along I suddenly remembered and decided to give it a (relatively) serious go - this time it was my decision and not the calenders.

So I'm about 6 ft tall and 12 stone or so. The goal is get bigger and trim the body fat. I started doing some weights and improving my diet about 3 or 4 weeks ago.

My diet has evolved slowly into something like this:

breakfast: wheatabix and muesli with low fat milk

snack
1/2 a ham&cheese/tuna&mayo&sweetcorn sandwich on brown bread, piece of fruit, maybe a yoghurt

lunch:
2 sandwiches and 2 pieces of fruit

snack:
1/2 a ham&cheese/tuna&mayo&sweetcorn sandwich on brown bread, piece of fruit

dinner: could be anything
spag-bol / chicken curry / chops+ potato+carrots / steak & chips / chicken fajitas

snack:
sandwich/salad/2nd dinner & piece of fruit

Ive been drinking more and more water, probably up to 2.5 litres a day now and also dring about a 0.5-1 litre of low fat milk a day


Overall i think its a fairly balanced but fairly healthy diet, dunno if theres still too much fat/ too much calories or not enough of anything.
All advice and criticism is welcome.

With regard to weights, Im not a member of a gym but have a bench, dumbells and a pull-up bar.

I do 30-45 min sessions about 4 times a week after work.
I dont really have a certain plan/regime so help would also be appreciated here:

Over the last few weeks I have got to this stage:

bench - 70kg @ 4x6reps
pull ups - 4x7reps
dumbell curl - 2x15kg @ 3x10
tricep double extension 2x10kg @ 3x10
front raises 2x12.5 kg @ 4x6
lateral raises 2x10kg @ 4x6
military press 35kg @ 3x10
barbell upright row 35kg @ 3x10
bench row 35kg @ 3x10
squat etc - I can only do low weight, high rep since i dont have a rack or groun to drop heavy weights on

(Any recommended additional exercises are welcome)

I dont really have any set sessions so just do whatever i feel like.

Some sort of exercise plan incorporating the exercises I am equipped would be greatly appreciated, or even any help or tips whatsoever.


Id also love to know any good core/ fat burning exercises.

metamorphosis

The diet is far from balanced tbh (is that 10 slices of bread im counting?) - id read the stickies at the top of this forum and the fitness forum to help you off to a start. Think more wholefood (foods that ARE ingredients rather than foods that have an endless list of them, i guarantee that the packaged bread you eat not only has many ingredients but also include vegetable oil) Think meats, fish, veggies of all colour and variety, same with fruit, watch the bread, if you really need it then cut back or make your own or maybe a ryevita or oatcake, some nuts, seeds, dairy like cottage cheese, greek yogurt. Spices and herbs for flavour, coconut oil, EVOO etc

Do a search for 'the home workout' thread in the main fitness forum too. Lots of savage ideas.

corkcomp

it looks like a bulking diet to me (and not 100% clean either).. too much bread for starters, not that there is anything wrong with bread on moderation but as mentioned you seem to be basing all meals around it