Universal Nutrition Forum

was posting under 3 but forgot the password and decided to start a training log from fresh anyway. so i'm going to cut from now until i get down to about 16.5 stone and a deadline of may 2009 so this is what i'm doing to try and get that.

DIET
7.30-2 tblsp oats, 2 tblsp natural yougurt, banana, whey, 100ml orange juice, egg
11.00- 4 tblsp porridge
12.30- chicken breast, salad
15.30- 2 pieces of fruit
18.00- dinner-homemade chili,lasagne etc
21.00- whey,100ml low fat milk,fruit

Post workout is-whey,fruit

Supplements
Lipo 6 2 a day
on whey
cyto whey

Training
MON-30mins cardio
TUE-30 mins cardio
WED-shoulders,tri's
THURS-30 mins cardio
FRI-legs,back
SAT-chest,bi's
SUN-rugby or 60 min cardio

cardio is either going to be a walk at night or crosstrainer at the gym but because im very busy with leaving cert and all that its goin to b hard to get to the gym all of the time. i'm training with HIT on weights finding it very effective.

Current stats
height- 6ft 3
weight- 18 st 8
dunno what my bodyfat is but id say quite high iv been very out of shape the last 6 months

Hey man!

Have you worked out the macros?

You are going from 12.30 till 6 with no protein so i would definitely add in another meal there with the fruit. Chicken, steak, fish or at worst a a shake. You cant expect to go for 5 and a half hours without a proper meal during the day.

If i were you id add protein in meal two aswell.

Also id definitely change doing legs with back. Those two muscles are probably the hardest to train and definitely deserve separate days. When i train legs i struggle to do any other body part that day as its just so exhausting. Id do legs with shoulders and back with tris then.

Also if your really busy are you definitely going to be able to train everyday ie cardio on your off day? Theres no point in making a programme that you aren't able to stick to. If you have one that you know you can stick to, its a lot more motivating because you know what your doing everyday and you never miss a session. If you have one you aren't able to stick to, its a lot easier to say fuck it and miss an odd day here and there!

cheers for the reply horndog sorry hadnt realised that most likely have a large can of tuna or another chicken breast at 15.30 and forgot to mention i throw half a sccop of whey into the porridge at 11.00...havnt worked out the marcos but il work on it...as far as training goes ur dead right about legs i always find to be destroyed after them so il change that up a bit and put them sumwhere on there own possibly sunday...as for the cardio ill definetly get it in either in the gym or walking as i have some time just not nesssiserily time to go gym!!...i have to get back to training i really got into it last year cut to about 16 8 which is what im going for again but i got bored and almost burned myself out since then ive put on serious amounts of fat i have 2 try get rid of that 4 the summer and then focus on bulking pre season for rugby

just a quick question maybe gymjohn could anwser...i'm using a bodybuilding style programme which i no will work right but in the long run im really training 4 fat loss and fitness for rugby next season should i have a look at changing my training?

You said it yourself a body building programme is for body builders. Rugby is completely different even when the guys need to bulk they need to add functional muscle ie muscle that is not only big but strong.

I'd focus more on a fat loss specific programme first. Then change it to strength & power.

yeh i had a moment of realisation the other day gona change the training to fullbody high intensity splits with lots of cardio and see how im getting on in a month or 2 then start with the horrible 150's etc

Sounds good man.

Keep a record of your progress.

M 16

do i have the right idea in this 2 day split for full body training?

day 1
bb bench
deadlift
military press
wide grip lat pulldown
bb curl
skull crush

day 2
bend over bb rows
squat
incline db bench
bb shrugs
db curls
close grip bench

All exercises 4 sets 12 reps

More legs and drop the arms on the second day. you can do biceps day 1 tricpes day 2. I usually do my fat loss splits focusing on vertical pulling & pushing with squat movements for day 1 and then horizontal push & pull with deadlift movements for day 2.

gymjohn-what is your view on crossfit in comparison with total body workouts?

how does that look?

day 1
bb bench
deadlift
military press
wide grip lat pulldown
bb curl
skull crush
leg press

day 2
bend over bb rows
squat
incline db bench
bb shrugs
leg extension
close grip bench

whats wrong with lunges, rdls, back extensions & leg curls?

Ryan wrote:

gymjohn-what is your view on crossfit in comparison with total body workouts?

It's a total body workout!

There's a big difference btwn TBT and metabolic resistance training (MRT). The idea with MRT is to use max weights that's why you need the rest between all sets. Cross fit is great but not as specific as MRT.

I've got the training down i just need to work on my diet now..how does this sound?

7.30- whey 2 pieces of fruit
11.00- 2 tblsp oats, small natural yougurt, apple
12.30- chicken breast and salad
15.30- same as 11
18.00- whey with 2 pieces of fruit PW
19.00- varys but always home made moderate carb + protein
21.30- cottage chease or whey

FC18 wrote:

I've got the training down i just need to work on my diet now..how does this sound?

7.30- whey 2 pieces of fruit -
11.00- 2 tblsp oats, small natural yougurt, apple
12.30- chicken breast and salad
15.30- same as 11
18.00- whey with 2 pieces of fruit PW
19.00- varys but always home made moderate carb + protein
21.30- cottage chease or whey

Keep in mind you dont want to go anymore than 3hrs without protein ie with every meal! 7.30 till 12.30 without protein is not going to work. Meal 2 needs protein, meal 4 too, meal 5 looks shit to me aswell, i think this meal at 19.00 is just plain bollox it doesnt sound like u know what ur going to eat therefore its gonna be anything, more than likely some hi gi carbs of some sort. Meal before bed seems fine.

Make sure to weigh your foods, if u dont know what ur intaking its useless man. Sorry if Ive come across harsh, sometime the best advice is the critisim that kicks u up the arse

M 16