Hi mate just seen this thread; good luck with the 20kg!
Its good you are doing a fullbody routine, but it looks a little back to front; ideally work you're legs first and then chest, back, shoulder setc. Try to split up pushing movements with pulling ones to get the most out of them all.
Ie;
Squat
Leg Curl
Leg Ext
Calf
Bench Press
Chinup
Shoulder press
No need to do bench press and chest press; add in an arm exercise at the end too.(ie alternate between doing curls and tricep extensions).
Still concentrating on the diet and being conscious of what I eat. Had some porridge this morning with a bannan and a glass of OJ. Ate quite a lot but im playing an 80 minute game of rugby later so thought id get the majority of calories in early.
Hi Richy, will give that a go tomorrow and see how it goes. Tend to try and work all muscle groups together rather than isolate specific areas. Will start on legs first too.
weight is now standing at 105.7 kg which means ive gained not lost (scratches head)
Rugby game was good, we won and I played the full 80 minutes- killed me so much. Ached all day yesterday and couldnt move. Felt ok today so did my weights at the gym this morning. Was a whole lot easier than I thought, actually did ok.
Diet going ok, difficult for me to calorie count so tweaking is needed. Ive cut out all of the crap etc and have no alcohol. Im hoping the weight increase is down to the fact I did nothing but cardio last week and my body decided it needed to store more energy, although I doubt it.
This week ive planned my workouts a bit better, cant cut out the cardio as I need to work on my fitness- otherwise the rugby on sat will be just as bad as the sat gone.
Run tomorrow with some sprinting should be fun!
weight to lose still 20.5kg. Working so hard for next week to show a loss. Come on!!!
Try count up what you ate. After the game you might be stuffing your face thinking you need it and ending up well over target. How many full rest days do you have?
Been to the gym monday and a run yesterday, In terms of rest days its generally a friday and sunday at the moment. Gives me an opportunity to have energy for the rugby and recovery on the sunday.
Going to the gym this afternoon, big session so looking forward to it. Im still doing the cardio because my fitness level is appaling and I need to work on it. Especially for the beginning of next season. By the end of April the Rugby season will be over so will concentrate on weights sessions until august. Then I will jump back on the cardio wagon.
Diet over the last couple of days have been good.
Breakfast: Porridge made with water and a tablespoon of honey
Snack: Bannana
Lunch: Tuna (in springwater) with spinach and spring onion.
Snack: glass of milk 1 pint
Dinner: Chicken breast with cous cous and steamed veg.
Snack: Slice of wholemeal toast with a small amount of organic peanut butter.
Also had about 3 cups of tea and 6 glasses of water. Been easier to follow diet this week because im off work. Also been easier to find time to go to the gym. Just need to keep it up next week.
Not sure how many calories the above is, thats probably my problem but it is so much less than what I normally eat. Sometimes feel hungry late at night but I think thats because I used to eat about 9pm and it was always takeout, so fatty and calorific. Body still used to it.
Cant believe its wed already and a week and a half in. Gone so quick.
if you want to improve it quickly try some high intensity stuff. Try something that really raises your heart rate for 12-20minutes. For example see how quickly you can do 100 pressups, 100 (bodyweight) squats, 100 situps, 100 pullups.
You have to try and realise what hunger really is.
Sometimes it might be thirst, or psychological, or just boredom.
If you think your hungry drink a pint of water. I am currently drinking 5 litres of water a day, it has all sorts of benefits. Honestly, stick with it.
Really start to try and realise how many calories your eating.
Personally, I would avoid peanut butter if your cutting.
Also the pint of milk, especially if its not skimmed.
