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2 a day workouts / general diet

  • 05-06-2013 9:01am
    #1
    Vwgolf88
    Registered Users, Registered Users 2 Posts: 2 ✭


    Hey guys/girls,

    Just wanted to stick up a post of my general workouts and diet and see if any experts had any advice on tweaking/changing things to allow me to gain a greater benefit from all this effort. A bit about me first anyway - Im a 25yr old male, 6 2", 220lbs. In the last 6 months I have really started to take my health & fitness serious and have dropped alot of weight. I play American Football & Rugby. I think it would probably be best if I gave you my typical workout and food intake and let you dissect from there.

    Wake up : 5.30am
    Breakfast : 4 egg Scrambled / Banana
    Green Tea / Pt of Water
    Multi Vitamin/Cod Liver Oil/ Tblsp Coconut Oil

    Gym Session 1 : 6.15am * 500m Warm up on Rowing Machine/ Stretch
    * 5sets x 10 reps on each leg Dumbell Box
    Step Ups (12.5kg dumbells)
    * 5sets x 12 reps Shoulder Press (30kgs)
    * 5sets x 12 reps Lat pull downs (on knees
    pulling to waist using tricep rope.)
    * 5sets x 12 reps Bicep Curls (25kgs)
    * 5sets x 12 reps Leg Extensions (40kgs)
    * 5sets x 12reps Lat Raises (2x 6kg Dumbells).
    * Interval training Rowing Machine
    150m at high intensity/150m at normal x 3
    * Stretch (2 ltrs water drank during workout)

    Pre workout snack : 7.45am Apple / Diet Protein Shake
    750ml Water

    Meal 2 : 10.00am Small bowl Porridge w/honey
    2 slices Brown Bread/ 2 hard boiled Eggs
    Green Tea

    Meal 3 : 1.00pm Spinach Salad with 2 Chicken Breasts
    Flaxseed oil / Green Tea

    Snack : 4.00pm Celery Sticks w/Cream Cheese

    Gym Session 2 : 6.00pm * 500m Warm up on Rowing Machine/ Stretch
    * 5sets x 12reps Chest Press ( 2x 15kg bells)

    * 5sets x 12 reps Press Ups
    * 5sets x 12 reps Kettlebell Lifts (Floor to
    chest w/12kg Kettlebell)
    * 5sets x 12 reps Squats (30kg w/raised soles)
    * 5sets x 10 reps Lunges w/ 2x 10kg dumbells
    * 5sets x 12reps Leg Press 45kgs
    * Interval training Rowing Machine
    150m at high intensity/150m at normal x 3
    * Stretch (2 ltrs water drank during workout)

    Meal 4 7.45pm : Steak / Cup Brown Rice / Broccoli / Carrots / Tbsp butter
    Green Tea /Cod Liver Oil

    That would be a normal day with different meals obviously but same kind of nutrition (chicken/ crab/ swordfish/ tuna etc)

    I would do Monday/ Tuesday/Thursday/Friday at 2 a day sessions in the gym. Train with the Rugby team on a Wednesday night (Not too strenuous) and I would have Saturday off but would go for a 10mile walk with the dog(normal pace) and would have a game on a Sunday. Just wondering what the experienced guys would think I could improve on. I find I enjoy the workouts and if I feel it is too much will take a day off but at the moment its grand. I work in an office job so not alot of exercise there.

    Anyway any help would be greatly appreciated and if you need to know anything else let me know.

    Thanks Guys!!


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