Hi guys, my previous training and diet is under the post " should I bulk or lose body fat?". Rather than writing everything on that post, I will write down everything I do on here.
Diet for Tuesday 2nd April 2013
8.00am - woke up and had a cup of Black Coffee.
08.15am - went for road running on an empty stomach.
09.00 - 1 scoop of Prolab Whey Protein mixed with water. Also had Half a Banana.
11.00 - 4 Eggs (3 of them White), teaspoon of olive oil and a slice of toast. A cup of Green Tea.
13.00 - 500 mls of skimmed milk (This made my stomach rumble and I was farting a lot)
18.00 - 2 frozen fish, half a can of Black Eye Beans and a bit of Soya.
22.00 - 300g Cottage Cheese
Diet for Wednesday 3rd April 2013
0700 - 100 g oats with hot water. 1 scoop of Prolab Whey protein mixed with cold water. One cup of black Coffee.
0850 - Training
10.00 - 1 scoop of Prolab Whey Protein with water.
10.20 500 ml of Pineapple Juice
12.30 - 50 g Oats with hot water, 1 scoop of Prolab Whey Protein with cold water.
14.00 - 200 g Cottage Cheese with an Apple.
16.30 - 150g Potato with Can of Tuna. A cup of Green Tea
I know that before I go to bed I'll have 200 g of Cottage cheese
Workout on 3rd April 2012
Squats - 2 warm up sets using bar. Two sets of 8 reps using 42.5 kgs each side on an olympic bar. One set of 6 using 43.75 kgs each side. I had no one to spot me so I didn't want to take a chance to hit 8 reps.
D/b Bench Press - 2 sets of 10 using 12.5 kgs. 1 set of 8 using 12.5 kgs. I dropped the weight from the usual 17.5 kgs. Considering 12.5 kgs being a light weight for most, I struggled on the 3rd set.
D/b Shoulder Press - one set of 4 using 8 kgs. I usually use 10 kgs but I felt really weak.
two sets of 10 using 5kgs
Tricep Extensions 3 sets using 2.5 kgs each side on an e-z bar. 10,8 and 4 reps. I don't feel confident in my technique with this exercise.
Bicep Curl - two sets of 10 reps using 7.5 kgs each side on an e-z bar.
Standing Calf Raises - weight bar 8 - 15 reps and 12 reps.
Machine Row - weight bar 7 - 2 sets of 8 reps, final set 7 reps
13 minutes on treadmill - 2 minutes flat, 2 minites 3% incline, 2 minutes flat, 2 minutes 6% incline, 2 minutes flat, 2 minutes 4% incline, 1 minute cool down.