My training regime

[cool-cat]

1st september.
10 minute warm-up
3 rounds shawdow boxing.
3x10 bench press
2x10 incline bench press
3x10 chest flys
3x10 bicep curls
3x10 leg extensions
2x10 calf raises.

Diet.
Meal 1: 2 weetabix, 330ml milk and i slice whole meal bread.
Meal 2: salmon fillet and tomato 330ml milk
Meal 3: Mashed potatoes mixed wiht milk. Carrots and brocholi.
Meal 4: Cereal (bran) 330ml milk handful of grapes.
Meal 5: 1 piece of fruit

[SouthpawSlayer]

very little protein in your diet for hypertrophy training

[cool-cat]

I ran out of protein shakes and i would normally take two a day. hopefully get some soon.

[SouthpawSlayer]

eat some eggs or tuna better than those shakes man

[cool-cat]

eat some eggs or tuna better than those shakes man

some days i make a omlette wiht only egg whites. the main reason i take shakes are i train late at night at dont want the food lying in me all night.

[cool-cat]

2nd september

10 minute warm up
12 rounds on bag
3 rounds sparring
10 minutes skipping
3 rounds shawdow boxing
strength exercises
cool down


Diet.
meal 1: 2 weetabix, 1 slice of brown bread and 330ml water.
meal2: Home made vegetable soup 330ml milk
meal 3: home made vegetable soup, 1 slice of brown bread. 330ml milk
meal 4: 1 egg white, 1 slice of brown bread with tuna.

[cool-cat]

any ones advice is greately welcomed.

[RDJ]

some days i make a omlette wiht only egg whites. the main reason i take shakes are i train late at night at dont want the food lying in me all night.

Do not throw away the yolk, please!!! :|

It's the best part of the egg. Half the protein and all the nutrients. The fat is a good addition to your diet as well, you seem to be running dangerously low on it. Your diet is very low in calories altogether, your workout being geared towards hypertrophy. The food won't lie in you all night, it will be used to replenish your sugar levels in blood, liver and muscles, and to recover from your workouts.

Diet: Add fats from natural sources, increase protein intake, and in general eat more.
[Only registered and activated users can see links]

Workout: Ditch the isolation exercises in favor of compound lifts. There is no need to do bicep curls for a boxer.
[Only registered and activated users can see links]

[cool-cat]

i thought that would be enough for someone around the 60kg mark. the reason for the bicep curls was that i wanted to see if the kerry kayes programme works or not.

thanks for advice.

[RDJ]

i thought that would be enough for someone around the 60kg mark.

I'm about 68 at the moment and I eat at least double, probably even triple that amount. If you're working out daily I can't imagine that being enough. Regardless of weight and calorie intake the diet could use some improvement.

the reason for the bicep curls was that i wanted to see if the kerry kayes programme works or not.

thanks for advice.

I see, Kayes :blood :D

[cool-cat]

going to change the weetabix for oats. and have a protein shake after training and then add the egg whites to another meal. even with that low calorie diet i still have a lot of bother slimming down and losing weight.

[cool-cat]

3rd September
Training:
Morning: 1.5-2 mile run
Evening: 3x10 shoulder press
3x10 lateral raises
3x10 shoulder press behind head
3x10 bent over rows
3x10 dumbbell shrugs
2x10 tricep dips.

Diet:
Meal 1: 2 weetabix, slice brown bread, 330ml milk
Meal 2: vegetable soup, 330ml milk
Meal 3: mashed potatoes (mashed in milk only), sweetcorn, half a protein shake, 330ml milk
Meal 4: protein shake and one apple.
Meal 5: 1 egg omlette

(each protein shake has 20g of protein per serving)

[cool-cat]

RDJ do you think i still need more calories?

[cool-cat]

4th September
Training:
10 minute warmup
1.5 mile run
12 rounds on bag
3 rounds sparring
8 minutes skipping
5 minute cool down.

Diet:
Meal 1: 2 weetabix, 1 slice brown bread, 330ml milk
Meal 2: Half a tin of beans, slice of brown bread, half a protein shake.
Meal 3: Lasagne 330ml milk.
Meal 4: Protein shake, 1 apple.

[cool-cat]

5th September
Training:
rest day

Diet:
Meal 1: 2 weetabix, slice of brown bread, 330ml milk
Meal 2: slice of brown br,ead, 1 egg half a yolk and half a protein shake.
Meal 3: Pasta in tomatoe sauce, 330ml milk
Meal 4: 2 slices of brown bread with chicken. no butter.

[cool-cat]

6th September

Training:
Rest day

Diet:
Meal 1: 2 weetabix, slice of brown bread, 330ml milk
Meal 2: potatoes, carrots brocholi and chicken.
Meal 3: Protein shake mixed in milk

[RDJ]

Diet wise I still maintain: more fats, more fruits, more meals.

[cool-cat]

Diet wise I still maintain: more fats, more fruits, more meals.


i had an apple there now,

i no its still not enough though. thought i would go easier on the food intake today because i wasnt training.

[cool-cat]

7th September

Training:
10 minute warm up
3 rounds shawdow boxing
2 mile run
15 rounds on bag
3 rounds sparring
10 minute cooldown stretching

Diet:
Meal 1: 2 weetabix, slice of brown bread, 330ml milk
Meal 2: potatoes, carrots brocholi and chicken.
Meal 3: Protein shake and slice of brown bread
Meal 4: after training protein shake and one apple.

[cool-cat]

8th September
Training:
Morning: 2 mile run
Evening:
Circuit training: Warm up 5 minutes skipping
Round 1:
press up, bodyweigth squat, shoulder press and burpees (for 30sec each)

Round 2:
Bench press, Squat thrusts, sit ups and clean and jerk (for 30sec each)

Round 3:
Push outs, bunny hops, plymo press up and v-sit holds (for 30sec each)

Round 4:
Bent over rows, high jumps, leg raises and snatch. (for 30sec each)

Diet:
Meal 1: 2 weetabix, slice of brown bread, 330ml milk
Meal 2: protein shake mixed with milk
Meal 3: post training protein shake mixed in milk
Meal 4: Pasta with tomatoe sauce and vegetables.
Meal 5: 2 slices of brown bread with chicken
Meal 6: 1 apple 3 gerkins

[RDJ]

What's the reason you do not eat fat? Or the reason you prefer weetabix over whole food like fruits? I think your diet can be considered a crash diet for someone working out regularly. It's not very high in nutrients, and lacks important things. If you want it to be that way I'll shut up from now on, but I'm really curious why your diet is the way it is.

[cool-cat]

What's the reason you do not eat fat? Or the reason you prefer weetabix over whole food like fruits? I think your diet can be considered a crash diet for someone working out regularly. It's not very high in nutrients, and lacks important things. If you want it to be that way I'll shut up from now on, but I'm really curious why your diet is the way it is.

The main reason why i take weetabix in the morning as it is a source of complex carbohydrate and thought it would be best to have in the morning.

i normally have a piece of fruit after training but didnt bother today because i had the pasta about 20minutes later so it thought there was no point.

And the main reason i dont eat much fat, is because i find it hard losing fat and losing weight i dont know why because i always ate i strict diet but since it started eating like this i have lost quita a bit of weight.

thanks for having the interst in my diet and training :good

[RDJ]

The main reason why i take weetabix in the morning as it is a source of complex carbohydrate and thought it would be best to have in the morning.

I disagree. Any meal needs fats, carbs (does not matter much whether they're simple or complex) and protein. A fruit smoothie with fruits, yogurt and flaxseed beats the shit out of a weetabix nutrition wise.

i normally have a piece of fruit after training but didnt bother today because i had the pasta about 20minutes later so it thought there was no point.

Your entire diet has one single piece of fruit, on an entire day. That's not much, especially if you work out a lot.

And the main reason i dont eat much fat, is because i find it hard losing fat and losing weight i dont know why because i always ate i strict diet but since it started eating like this i have lost quita a bit of weight.

You losing weight is because you're on a diet ridiculously low in calories, but the absence of fats is not healthy.

thanks for having the interst in my diet and training :good

I'm a diet nazi I can't help it :D

[cool-cat]

Thanks RDJ!

[cool-cat]

You losing weight is because you're on a diet ridiculously low in calories, but the absence of fats is not healthy.


its nearly became addictive when i see the results i always look to push it that little bit farther.

[cool-cat]

9th September
Training:
10minute warm up
3 rounds shawdow boxing
12 rounds on bag
3 rounds sparring
2 mile run
strength exercises
5 minute cool down.

Diet:
Meal 1: 2 weetabix, slice of brown bread, 1 egg 330ml milk
Meal 2: Protein shake mixed with 500ml of skimmed milk, vegetable pasta and 1 apple
Meal 3:Pasta with cheese 330ml milk
Meal 4: Protein shake mixed with 700ml of skimmed milk
Meal 5: 1 beagle 2 gerkins, one apple

[cool-cat]

10th September
Training:
2 mile run

Diet:
Meal 1: Half cup of porridge oats, 1 egg
Meal 2: Muller rice, low fat milk shake
Meal 3: Brown rice with home mad chicken curry.
Meal 4: beagle, 1 gerkin and some cheese
Meal 5: Protein shake in milk, apple slice of toast.

is this to much eating now?

[cool-cat]

11th September
Training:
10 minute warm up
5 minutes skipping
10 rounds on bag
4 rounds sparring
abdominal exercises
5 minute cool down

Diet:
Meal 1: 2 weetabix, 1 egg 330ml milk
Meal 2: cheese roll, 1 apple
Meal 3: lasagne 330ml milk
Meal 4: protein shake made in 400ml milk, 1 apple
Meal 5: cheese roll, 1 bannana

[cool-cat]

12th September
Training: rest day

Diet:
Meal 1: 2 weetabix, slice of wholemeal toast
Meal 2: chicken sandwhiches (brown bread) 330ml pure orange juice
Meal 3: protein shake in 330ml milk 2 slice of whoolemeal bread
Meal 4: went out tonight- pizza, binoffoe cake. (first off day in 5 weeks)

[RDJ]

10th September
Training:
2 mile run

Diet:
Meal 1: Half cup of porridge oats, 1 egg
Meal 2: Muller rice, low fat milk shake
Meal 3: Brown rice with home mad chicken curry.
Meal 4: beagle, 1 gerkin and some cheese
Meal 5: Protein shake in milk, apple slice of toast.

is this to much eating now?

Not for an active person in my opinion. Try it for a while and see if you gain weight, or how you feel in the gym.

[cool-cat]

Not for an active person in my opinion. Try it for a while and see if you gain weight, or how you feel in the gym

that will do i'll give it a week and get back to you.

thanks!

[cool-cat]

13th September
Training:
Rest day

Diet:
Meal 1: 2 weetabix, 1 egg slice of brown bread 330ml milk
Meal 2: bowl of homemade vegetable soup
Meal 3: chicken and pasta
Meal 4: protein shake with 400ml milk 1 bannana , 1 apple
Meal 5: small bowl of bran flakes 200ml milk 1 apple