Critique program/diet

leggit

Would like to lose up Between 1st 2lbs, and also tone up. No real time limit but 5 months I'd say is a realistic target to lose the weight?

Height: 5ft 10"
Weight: 13st 5lbs
Age: 25

Diet

Breakfast:
2 hard boiled eggs
whey protein shake with milk/water
Fruit Salad (usually 3-5 fruits)
If I'm in work really early I'll have Porridge there too.

Lunch:
Salad (lettuce, tomato, pasta, coleslaw, carrot, cucumber, potato, beetroot)
or Meat/Fish and veg.
Get this in work but usually based around small portions of whats there in terms of salad.

Dinner:
Usually stick to meat/fish and veg, couple of times a week I'll have potatos/pasta/rice but mostly avoid it.

Snacks:
Fruit, nuts, crackers
(not a whole lot of these)

Vices:
Once a week I'll go on the lash with a load of booze (honesty and all that!) and eat a bit of rubbish but I wouldn't go too overboard on this. Booze definitely outweighs the bad food!

Workout

Monday:
Cycle: 6km (6km commute to/from work)
Run: 6km

Tuesday:
Run: 6km
Gym: 3x12 of each, if I finish 3x12 I'll increase weight next time
squats, deadlift, military press, chins, dips, bent over row, chest press.
Cycle: 6km

Wednesday:
Cycle: 6km
Gym: Same as Tuesday with substitution exercises based on tiredness/muscle soreness (instead of squats will do leg press with leg extensions, calf raises, etc...)
Cycle: 6km

Thursday:
Cycle: 6km
Run: 6km

Friday:
Run: 6k
Gym: Same as Tuesday
Cycle: 6k

Saturday:
Swimming or HIIT

cojomo2

Workout

Monday:
Cycle: 6km (6km commute to/from work)
Run: 6km

Tuesday:
Run: 6km
Gym: 3x12 of each, if I finish 3x12 I'll increase weight next time
squats, deadlift, military press, chins, dips, bent over row, chest press.
Cycle: 6km

Wednesday:
Cycle: 6km
Gym: Same as Tuesday with substitution exercises based on tiredness/muscle soreness (instead of squats will do leg press with leg extensions, calf raises, etc...)
Cycle: 6km

I'm no expert, but how do you expect your muscles to recover/grow if you are hitting the same muscle groups 2 days in a row?

Hanley

cojomo2 wrote: »

I'm no expert, but how do you expect your muscles to recover/grow if you are hitting the same muscle groups 2 days in a row?

It doesn't really work that way... High volume is one of the best approaches for adding size. Of course you need to program it well, but it's not correct to say muscles only grow if you don't train them on consecutive days.

cojomo2

Hanley wrote: »

It doesn't really work that way... High volume is one of the best approaches for adding size. Of course you need to program it well, but it's not correct to say muscles only grow if you don't train them on consecutive days.

Interesting, always thought for adding size the best way to go was to lift heavy with low number of reps , adding in sufficient nutrition and rest. Thanks for the info, will read up more about it.

Mellor

cojomo2 wrote:

Interesting, always thought for adding size the best way to go was to lift heavy with low number of reps , adding in sufficient nutrition and rest. Thanks for the info, will read up more about it

Heavy load, low reps for strength
Moderate load, high reps for size

kennyb3

Your running and cycling looks very static. Why not shorten some of both and up the intensity and then other days add in a bit more length but reduce the intensity.

leggit

kennyb3 wrote: »

Your running and cycling looks very static. Why not shorten some of both and up the intensity and then other days add in a bit more length but reduce the intensity.

It's more convenience as it's 6km to/from work. The plan was as I got fitter to extend the route (to 7km, to 8km, etc...) but it would be a good idea to keep some trips to 6km and up the intensity.

kennyb3

leggit wrote: »

It's more convenience as it's 6km to/from work. The plan was as I got fitter to extend the route (to 7km, to 8km, etc...) but it would be a good idea to keep some trips to 6km and up the intensity.

Yep you should deffo vary it, and why not think about adding an extra loop or two in when cycling and building up slowly to 20/30k and more. Same with running you could add on a couple of k a couple of times a week.

Others can give you better advice on the gym/weights side of things