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Thread: Help Me Please With My Diet & Workout

  1. #1
    Wannabebig New Member
    Join Date
    May 2010
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    Help Me Please With My Diet & Workout

    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

  2. #2
    Senior Member seK's Avatar
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    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.
    Last edited by seK; 05-03-2010 at 10:39 AM.

  3. #3
    Soon to be lean... Joe Black's Avatar
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    Dec 2000
    Location
    Cambridge, England
    Posts
    10,936
    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.
    http://www.wannabebig.com/logo/alnlogo_black.gif

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  4. #4
    Senior Member tnathletics2b's Avatar
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    Tennessee
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    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.
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

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