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shirazak
05-03-2010, 10:08 AM
Hello people i am new to this forum. My main goal is to LOSE BELLY FAT first. Is the routine below any good and how long should i see results in?

MONDAY
Rest

TUESDAY CHEST & BACK

Chest
Flat Barbell Bench Press : 2 x 6-8 reps
Dumbbell Fly’s : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps

Back
Deadlifts : 2 x 6-8 reps
Barbell Rows : 2 x 6-8 reps
Shrugs : 1 x 10 reps
Chin ups : 2 x 6-8 reps

WEDNESDAY
Rest

THURSDAY LEGS

Legs
Squats : 2 x 6-8 reps
Hack Squats : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps

FRIDAY
Rest

SATURDAY
A.M
20 MIN CYCLING MACHINE
20 MIN ROWING MACHINE

P.M
30 MIN ELLIPTICAL MACHINE
MAX ON PUNCH BAG

SUNDAY SHOULDERS, TRICEPS, BICEPS

Shoulders
Military Press : 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
Standing Lateral Raises : 2 x 10 reps


Triceps
Narrow Grip bench Press : 2 x 6-8 reps
Lying Triceps’ Extension : 2 x 6-8 reps

Biceps
Barbell Curls : 2 x 6-8 reps
Hammer Curls : 1 x 6-8 reps

Ok the above is my routine, my diet is bad ill write below:

DIET

12.00pm 4 brown breads with margarine, 2 scoops of phd with 300ml
of blue top milk.

3.00pm chicken breast grilled in 2 buns.

4.00pm packet of peanuts

5.30pm 5 spoonfulls of youghurt

6.00pm banana, apple, 2 scoops of phd with 300ml of water

9.00pm 1 naan with chicken

10.00pm 5 spoonfulls of youghurt

12.00am midnight banana, 2 scoops of phd with 300ml of water

On training days i REPLACE MY 5.30PM WITH 2 brown breads with margarine, 5 sponfulls of youghurt, (banana and apple 15 min before i train or at 6.00pm). I will start to train at 6.00pm. I will have 2 scoops of phd with 300ml of water immediately after training.

I know my diet is not good, but i find it hard to change my diet due to money and time. By the way i wake up at 11.30 unless i have to do cardio than its 40 min's before.

i will really appreciate some help with my diet and routine. Thanks

Notes
PHD Nutrition Pharma Whey

1 scoop of PHD =

Energy 100.5 kcal
Protein 20g
Carbs 1.77g
Sugars 1.61g
Dietary Fibre 250mg
Fat 1.60g
Saturated Fat 1.04g
Taurine 500mg
L-Glutamine 150mg
BCAA 200mg

seK
05-03-2010, 10:37 AM
www.fitday.com


Enter your diet in there and post the breakdown provided, it will give a more comprehensive view of your diet.

As for the workout I am not a big fan of putting deadlifts on chest/back day so I personally would move them. Also I may add in dips to your chest work.

P.S. you don't get to choose what fat your lose first.... sadly.

Joe Black
05-06-2010, 02:09 AM
It all looks reasonable to me, but designing a whole personalise workout and diet is a large job.

Stick to the plan for 4 weeks and see what happens. If you feel you are not losing the weight you want, reduce your food intake and up cardio and go from there.

tnathletics2b
05-06-2010, 08:10 AM
You don't hardly eat anything. I don't know what your goals are but 5 spoonfuls of yogurt is not much and neither is a packet of peanuts.