Hey guys, firstly thankyou to anyone who takes the time to provide some feedback.
I'm Male 6'1, 84kgs - And just completed my first season of Aussie Rules football (never played before at all).
Previously i did nothing... i have always been slim but let my self go eating butloads of takeaway and junk so i decided to try join the local football team, i lost 10kgs in my very simple preperation (just running) but was continuously injured... i tried playing through most injuries just so i could train and make the team but it didn't help much on game day!
Basicly im now trying to make up a routine/excersise plan/diet to get me into the offseason and give playing a real hard crack and get me looking fit! At the moment i look rather slim with a belly i have very long limbs that are good for some things.. but very weak.
I still have some food problems, i cant help but eat junk snacks.. i love to snack!! That is why my diet is a bit random at times...
I have only been doing some of the plan (mainly the cardio/dieting) but yes i still eat junk snacks. i can eat a bag of doritos in a day... almost every day. I guess that is why my diet is so random.
My goal is to stick to this workout/diet routine no exceptions and no more junk snacks!!!
--------------------------------------
MONDAY = Weight Workout
TUESDAY = Cardio
WEDNESDAY = Cardio/Weight workout
THURSDAY = Cardio
FRIDAY = Weight Workout
SATURDAY = Cardio
SUNDAY = REST
CARDIO:
Football Training
Football Game
Basketball
Treadmill run
Oval run + ball skills
WEIGHT WORKOUT:
Dumbell Bench Press - 2 sets
Dumbell Squat - 3 sets
One ab exercise - 2 sets
Dumbell Shoulder press - 3 sets
Barbell Deadlift - 3 sets
Pushup - 2 sets
Standing Dumbbell Upright Row - 3 sets
Standing Dumbell Calf raise - 3 sets
Plank - 2 sets
------------------------------
Biceps - 3 sets 4 times a week
------------------------------
DIET:
Breafast & morning tea - Valia low fat yoghurt/up and go vibe/unsalted peanuts/chewing gum/toast marmite + butter/musli bar all natural fruit + nut.
Lunch - uncle bens egg fried rice + can of tuna
dinner & afternoon tea - Apple/unsalted peanuts/canned peaches natural juice/ Many things... mostly meat + veg, sometimes pasta etc
All this & continuously drinking water up to 3ltrs per day
Also taking 2 multivitamin tablets.
I also take BSC Fat burning PRO - 2 scoops after each weight workout.
Oh, i also take caffine supplements... NO-DOZ/Sugar free V. When im tired or during a game.
I don't goto the gym i have a home gym, just a bench and some free weights.
Thankyou for any information/guidance it is very much appreciated.
I'm Male 6'1, 84kgs - And just completed my first season of Aussie Rules football (never played before at all).
Previously i did nothing... i have always been slim but let my self go eating butloads of takeaway and junk so i decided to try join the local football team, i lost 10kgs in my very simple preperation (just running) but was continuously injured... i tried playing through most injuries just so i could train and make the team but it didn't help much on game day!
Basicly im now trying to make up a routine/excersise plan/diet to get me into the offseason and give playing a real hard crack and get me looking fit! At the moment i look rather slim with a belly i have very long limbs that are good for some things.. but very weak.
I still have some food problems, i cant help but eat junk snacks.. i love to snack!! That is why my diet is a bit random at times...
I have only been doing some of the plan (mainly the cardio/dieting) but yes i still eat junk snacks. i can eat a bag of doritos in a day... almost every day. I guess that is why my diet is so random.
My goal is to stick to this workout/diet routine no exceptions and no more junk snacks!!!
--------------------------------------
MONDAY = Weight Workout
TUESDAY = Cardio
WEDNESDAY = Cardio/Weight workout
THURSDAY = Cardio
FRIDAY = Weight Workout
SATURDAY = Cardio
SUNDAY = REST
CARDIO:
Football Training
Football Game
Basketball
Treadmill run
Oval run + ball skills
WEIGHT WORKOUT:
Dumbell Bench Press - 2 sets
Dumbell Squat - 3 sets
One ab exercise - 2 sets
Dumbell Shoulder press - 3 sets
Barbell Deadlift - 3 sets
Pushup - 2 sets
Standing Dumbbell Upright Row - 3 sets
Standing Dumbell Calf raise - 3 sets
Plank - 2 sets
------------------------------
Biceps - 3 sets 4 times a week
------------------------------
DIET:
Breafast & morning tea - Valia low fat yoghurt/up and go vibe/unsalted peanuts/chewing gum/toast marmite + butter/musli bar all natural fruit + nut.
Lunch - uncle bens egg fried rice + can of tuna
dinner & afternoon tea - Apple/unsalted peanuts/canned peaches natural juice/ Many things... mostly meat + veg, sometimes pasta etc
All this & continuously drinking water up to 3ltrs per day
Also taking 2 multivitamin tablets.
I also take BSC Fat burning PRO - 2 scoops after each weight workout.
Oh, i also take caffine supplements... NO-DOZ/Sugar free V. When im tired or during a game.
I don't goto the gym i have a home gym, just a bench and some free weights.
Thankyou for any information/guidance it is very much appreciated.