sorry mate i should have put more detail
Here is a rough idea of Phase 1 i plan to do for 6 weeks to get me back into the swing of things
Monday
Exercise Reps Sets Rest
A1 Flat Bench 6-8 3-4 60secs
B1 Incline DB Press 6-8 3-4 60secs
C1 Cable Fly’s 6-8 3-4 60secs
D1 Military Press 6-8 3-4 90secs
E1 Lateral Raise 6-8 3-4 90secs
Wednesday
Exercise Reps Sets Rest
A1 CG Bench 6-8 3-4 60secs
B1 Chin Ups 6-8 3-4 10secs
C1 Bicep Curls 6-8 3-4 60secs
C2 Dips 6-8 3-4 10secs
Abs Exercise Reps Sets Rest
A1 Bosu V-Sit 8-10 3-4 60secs
B1 Flag 8-10 3-4 60secs
C1 Low Cable Pull ins 8-10 3-4 60secs
D1 Hanging Leg Raises 8-10 3-4 60secs
E1 Lying Side Raise 8-10 3-4 60secs
Friday
Exercise Reps Sets Rest
A1 Pull Ups 8-10 3-4 60secs
A2 Kneeling Cable Row 8-10 3-4 60secs
C1 Compound Row 8-10 3-4 60secs
D1 Rack Pull 8-10 3-4 90secs
Sunday
Exercise Reps Sets Rest
A1 Deadlift 6-8 3-4 60Secs
B1 Hack Squat 6-8 3-4 60Secs
C1 Leg Press 6-8 3-4 60secs
D1 DB Squats 8-10 3-4 60secs
Abs Exercise Reps Sets Rest
A1 Bosu V-Sit 8-10 3-4 60secs
B1 Flag 8-10 3-4 60secs
C1 Low Cable Pull ins 8-10 3-4 60secs
D1 Hanging Leg Raises 8-10 3-4 60secs
E1 Lying Side Raise 8-10 3-4 60secs
Nutrition is the hardest so im starting myself off on something i can prepare easily and doesnt require to much effore to make or eat, so ive gone with a simple and often repetative Low GI Plan like so
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Breakfast 6.30 am
Pack of 2 Chicken breast / Handful Cashews/mixed nuts
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Mid morning 9.30 am
Pack of 2 Chicken breast / Handful Cashews/mixed nuts
2 Glycobol tabs
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Train 11.00 am
12 �?�¢?? 15 Bcca Caps / Water
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Immediately Post workout 12.00 am
Shake (L- Glutamine/ Whey)
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Lunch 1.00 pm
4-6 egg omlete with chopped red onion , cheese and what ever i can find
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Mid Afternoon 3.00pm
Chicken Drumsticks / Mixed nuts
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Dinner 5.30 pm
Protein / Carbs
2 Glycobol Tabs
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Late Afternoon 7.30 pm
Assorted Nuts / Dried Fruit
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Before Bed 10.30 pm
Shake (L- Glutamine /Shake)Cottage Cheese
Obviously this will vary slightly from week 2 week as tedium will soon kick in with eating the same foods.
Obviously im trying to keep things simple for myself at the start till im in a solid routein then i can really mix it up alittle.
Any advice or help would be gratefully received