Just about to start up again!!

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Bigo
Hi all I am new to the forum, My name is Owen, I am 25 and I am looking to start bodybuilding, although I used to do it at university I need a bit of advice! I hope you will be willing to give me a few pointers!

I just wanted some advice regarding training 101 really, I am currently considerably overweight, but I am active, I am currently a British American Football player and also play football(soccer) aswell. Now my goals are to loose weight and fat such that I am a healthy weight, but also build my muscle mass for American football. In esscence I want to be ripped.

Below is an example of diet I am planning to do to shred the fat, and also the training days that I plan to do.

I have based my diet on Lean, Green and Marine which I hope is right. Once I get my diet sorted out, I will get my training program up and running aswell.

Anyway without any further adieu here is what I plan to be doing. Please please please comment and Constructively criticise all you want I need the advice!
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Body Building

Food
Yes Please:

Lean Protein: Chicken, Turkey, Game
Green Carbs: Veg, Salad, Fruit
Marine Protein: Fish and shellfish
Lowfat dairy: No fat yoghurt, skimmed milk,

Remember LEAN, GREEN and Marine

No thanks

Processed foods
Saturated Fat
Starchy Foods (apart from weight day see below)
Empty Calories
Dairy such as cheese

Moderation:

Alcohol
Oils such as olive oil
Red Meat

Weight days – Yes (as well as abvove)
Starchy Foods – Brown Rice, Yam, Sweet potato, Oatmeal


Example Cardio Day

5.50am – Wake up drink 1 glass water to rehydrate after sleep, eat one orange
6.00am – Go for a run round the block 30-40mins
6.45am - have 2 eggs with bowl of fruit salad and fat free yoghurt and coffee, 1 glass of water and vitamins
10.am – 1 tinned tuna with salad and some sunflower seeds, 1 piece of fruit 1 green tea
12:30pm – chicken salad with fruit salad desert 1 glass of water
15:00pm – 1 banana, 1 orange and green tea
18:00pm – steamed fish and vegetables, with fruit 1 pint of water
19:30pm – Go to the gym for cardio work out (boxing or cross trainer)
9:30pm – Get home take one protein shake with skimmed milk and do some chores
10:pm - go to bed



Example of weight training day

5.50am – Wake up drink 1 glass water to rehydrate after sleep, eat one orange
6.00am – Go for a run round the block 30-40mins
6.45am - have 1 bowl of oatmeal (porridge) 1 piece of fruit and coffee, 1 glass of water and vitamins
7.00am – Showered and Change for work
7.35am – head off to work
8:15am – arrive at work
10.am – 1 protein shake and 3 oatcakes and 1 piece of fruit
12:30pm – chicken salad with sweet potato with fruit salad desert 1 glass of water
15:00pm – 1 banana, 1 orange and green tea
16:45pm – Go home
18:00pm – steamed fish and vegetables, with fruit 1 pint of water,
19:30pm – Go to the gym for weight training 1.5 hours
9:30pm – Get home and do some chores take protein shake
10:pm - go to bed


Example of saturday training

7:00 Wake up drink 1 glass water to rehydrate after sleep
7:15 Have a bowl of porridge, made with 1:1 skimmed milk and water, 1 cup of coffee, 1 banana and vitamins
8:30am go to gym for morning work out
10:30am get home have protein shake
12:30pm have chicken salad with steamed sweet potato, 1 piece of fruit
15:30pm fruit salad, sunflower seeds and no fat yoghurt
17:30pm Steamed fish with rice and vegetables
18:30pm Evening workout
22:30pm go to bed or if out have a good time


Monday – Cardio
Tuesday – Weight training Upper
Wednesday – Cardio
Thursday – Weight training Lower
Friday – Weight training / Upper
Saturday – Cardio / weight training both
Sunday – American football  

07 Jul 2010 16:45

cwshorns
no way your body will last. when are you resting? Remember, rest is as equally important as training. no rest=burn out=no growth...  

07 Jul 2010 19:45
Bigo
So do you think I should move the cardio days into the weight training and then have them as days off?  

07 Jul 2010 21:06

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