First post, will try keep it short and snappy! Going to be starting Chad's total body routine.
Height: 5 foot 11 inch
Weight: 73kg (approx.) - need to weigh myself first thing in the morning.
Usual story, have been hitting the gym on and off for a while and want to really get some good results now, so...
for the rest of the summer im looking to cut and lose any remaining fat on my stomach, while hopefully toning. Then after the summer I was intending to bulk over the winter period to try and get some good muscle gains. Good idea?
-- Workout --
1.5 mile run to the gym.
Followed by Chads workout... First week as follows:
C1. Dumbbell bench presses
C2. Horizontal dumbbell rows
C3. Seated dumbbell military presses
S1. Barbell curls
S2. Lying Dumbell triceps extensions
1.5mile run home.
-- Diet --
- Protein shake is impact whey protein from www.myprotein.co.uk
Breakfast: 3 poached or scrambled eggs & 1 slice of brown bread
16.5g pro, 195 cal, 13.5g fat & 4g pro, 86 cal, 1.1g fat = 20.5g pro, 281 cal, 14.6g fat
Mid Morning: Protein shake & 10g of chocolate nesquick (300ml water) & peice of fruit ie. Apple or orange
24g pro, 118 cal, 2.1g fat & nesquick & apple
Lunch: 150g - 200g of chicken and some salad
No idea everywhere says bloody different. Any ideas for a roasted chicken? I remove the skin after being cooked.
Pre workout: Banana or Apple ? & cup of coffee
Was suggested away from the banana because of the carbs i think but has always been a favorite.
Post workout: Protein shake (300ml water)
23g pro, 118 cal, 2.1g fat
Mid afternoon snack: 30g cashew nuts
6.5g pro, 180 cal, 14.1g fat
Dinner: Avoid pretty much all carbs here. Just have whatever meat/veg is going. And as much of it as possible.
Before bed: 60g of cottage cheese & 200ml of milk
7.3g pro, 48 cal, 0.9g fat & 6.6g pro, 96 cal, 3.2g fat = 13.9g pro, 144 cal, 4.1g fat
Plus about 3 cups of greentea a day.
Please bring on the criticism =)
-- Question Time --
Q. I've read over Menshealth forums for a while now and have read small peices of information about avoiding sugar because it spikes insulin levels? Is this true. If so... does it mean I should be avoiding food like muller lights (find them to be a good snack, low cals and 4 - 5g extra protein) and other sugary foods altogether or is there a time for them?
Q. Ketchup? Yes or No and why?
Q. Baked Beans? Yes or No and why?
Q. Diet coke/Coke Zero/Pepsi max? Yes or No and why?
Q. Need more fibre in diet... lets just say I can tell im lacking it What foods are a good source of fibre and would fit in nicely with my diet ?
Q. Tried todo a proper squat the other day (in the past always used dumbbells) and the bar was so uncomfortable on my back that I couldnt even do a second set... Is this normal and any suggestions how to get over it. And I do realise there are front squats.
Thanks for the help guys appreciate it.
Intending to start this as soon as I get back from my holiday.