My Body's a rundown Temple!

Football Friend

Hey! A broken leg last year has left me a bit out of shape and struggling to get back into my healthy lifestyle! I've decided that when it's ok to train again that I should be doing it properly with a bit more research involved!

My goal is to get toned moreso than big! Ideally Id like to get down to 10-12% body fat so I realise nutrition as well as workout will be important here!

I'm a 5'8 male late 20's and currently weighing in at 76Kg.

My diet is currently (as of the last 2 weeks)

Breakfast - Porridge + 1 or 2 yougurts (300cals approx)

Lunch - Chicken Fillet + Stuffing sandwich on wholegrain bread. (400cals approx)

Snack during the day - Fruit! apples, oranges, banannas. No set limit. (? cals)

Dinner - Usuallly fish + Veg (peas, brocolli, carrots) or an omelet (3 eggs/cheese/mushroom). (500cals approx)

Evening - Whey Protein Shake (?cals)

I think this is a bit too light calorie wise and probably not sustainable in the long term but Im drinking plenty of water and not noticing any real illl effects (tiredness/lack of energy/hunger as of yet).

I'm thinking maybe adding in some nuts as a snack either during the day? These would add to my calorie intake and give me some additional good fats and protein.

Also when im starting training again maybe have both my dinner options every day and also adding some additional similar nutritional value meal options?

My weekly training (when fully recovered will be as follows)

Cardio - Run 3 days a week, varying distance but my old routine was two 5ks and then 1 10k a week along with a GAA match once a week! Basically no matter what with GAA training or running I will be reasonably active 4 nights a week.

Weights. This has always been my let down area. Ive researched a dumbell only plan for 3 days a week and this is what it recommends.

Day 1

Dumbbell Bench Press 3 sets 8-10 reps
Decline Dumbbell Bench Press 3 sets 8-10 reps
Beginner Squat 4 sets 10-12 reps
Dumbbell Pull over 3 sets 10-12 reps
Weighted Crunch 4 sets 15-20reps

Day 2

Dumbbell Front Raise 3 sets 10-12 reps
Dumbbell row kickback 3 sets 10 reps
weighted crunch 4 sets 15-20 reps
dumbbell deadlift 3 sets 8-10 reps
Arnold press 3 sets 8-10 reps

Day 3
dumbbell deadlift 3 sets 8-10 reps
Incline dumbbell fly 3 sets 10 reps
dumbbell lunge 3 sets 12 reps
weighted crunch 4 sets 15-20 reps
dumbbell biceps curl 3 sets 10-12 reps

Im looking for some general advice if possible! The weights program seems to be reasonaby thorough to me and covers a wide range of muscle groups but maybe it not's good enough to reach my objective?

Also my diet is probably nowhere near as good as I think so any recommendations there would be highly appreciated!

After my leg break I want to come back fitter/stronger than Ive been before! The way I see it I think my current diet needs to be upgraded to at least 2,000cals per day especially when Im back training and even at that due to the high amount of training, I should lose a lot of weight and hopefully tone up?

Any help/guidance appreciated! Thanks.

singlesnights

Football Friend wrote: »

My goal is to get toned moreso than big!

It's not like you'll get big by accident. Concentrate on getting big and you'll get toned!

Check out the stickies on this forum - you'll find lots of good information there.