Ok I've decided to run with Anthony's weight loss program for 12 weeks in order to lose the beach ball stomach and hopefully gain some muscle mass in the process

My diet plan so far consists of the following

Breakfast

One 30g bowl of bran flakes with 200 ml of skimmed milk

1 apple


Snack

fat free yogurt 200g (muller strawberry_

Lunch

100g of chicken on Granary Bread and a TBS of low fat mayo
Another apple

Snack

20g of almonds

Dinner

Pilau rice with 100g of chicken in tikka sauce

Snack

Small slice of bread with 1 TBS of peanut butter
250ml glass of tropicana orange juice

Each meal with 1.5 pints of cold water


Training

6 exercises

Bench press
shoulder flys
Leg extensions
squats
barbell curls
vertical rows

3 sets of each which I'm now changing to as many repetitions as i can do of each in one set

Can anyone adivse on anything i could improve in either my diet or my training

Thank you

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Which plan's that? Anthony's are usually one set

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Apologies, i meant as many reps as i could do

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How many calories are you planning on eating?
Are you going to cycle the calories?
Do you have any stats like weight/height/age/sex?
Just in case someone who knows what they are talking about drops by ;-)

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5' 9"
168 pounds
Male
24
1500 Calories a day hopefully

As for cycling calories? No idea what this is ha ha Google give me up cycle roots for calorie burning dammit

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Personally I am 2000 cals one week, 1900 the next, 1800 , 1700 then back to 2000 etc. I guess you should be eating less than that.

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You wanna get weight to 10 stone? seems a bit low for someone your height?

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Calorie cycling is where instead of staying on say 1500 cals week in week out, you cycle between say 1400-1600. So 1600. on week, 1500 the next, then 1400 then back up to 1600 and contineue the cycle. A lot of people use calorie cycles when losing weight as it keeps the body guessing. Ie it doent give the body time to get used to always being on a certain amount of calories. By doing so it enables you to lose fat perhaps more effectively. I'd ask Anthony about what cycle to use for you're weight / height.

Diet looks good, but do make sure you count cals so you are sure you are around the number you think, rather than just guestimating.

You say you are following Anthonys Lose weight plan yet you're workout is completely different and IMO pretty poor. The order is random and has quite a bit of isolation work. I'd follow the workout in teh lose weight plan if you intend to stick to it. Otherwise stick to mianly compound moves, covering all major muscles; legs, back, chest, shoulders, arms. You're current workout has no real back work if I am right in thinking that by vertical rows you mean an upright row. Also, what do you mean by shoulder flys!? this?. You should really work you're largest muscles first when you have the most energy; ie legs first, then chest and back and then shoulders, arms.

So something like;
Squats,
Bench Press,
Cable Rows
Shoulder Press
Curls.

As for you're taget and STE thinking it may be a light weight for you're height. 10 stone at 5 9'' will give you a BMI just under 21, so yes you will be slim, but not an unhealthy weight (healthy range is 20-25). And with a lot less fat you could then look at building some decent muscle too. As a comparison I have a BMI of just over 20; me!

Richy

Richy

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Um well I was 10 and a half a while back and still had a wee gut so just thought that might be the right weight, but maybe i would've been in a better position to start the ab plan then.

Well here are the pics of me now

View full size

View full size

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lo gdboy

from the look of those pics I'd say perhaps to start the six pack plan first, but then it's hard to tell.

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