Hello Fadi
I Will do, sorry about the confusion, I am at 92kgs, with noticably less BF, still a way to go so i am sticking to your 2200/2800 plan, with a slight knee injury i have had to back off the burpees and any cardio for now, I am still loosing fat, just S L O W L Y.. but surely, so I am sticking to it. getting into week 3 of your lose fat/maintain muscle plan... time flys when your having fun!
MD
Thnaks for your support Fadi, no chance of me dropping the burpees.. I'm hooked!
MD
Oh yeah!,
Great news mate! looking forward to your feedback and progress.
Just so you know, I told my knee, "either shape up or its rest and TV for you", dont think he liked that!. I completed the fitness test (used the bike) last night at my PT course with No problems, pumped out a GREAT workout this morning, incorperated the above intervals (on the bike agian) and feel 100%.
thanks
MD
hey fadi,
just one question what if your not working out everyday could u still have the pre workout and post workout meals?
Hi Fadi
Thanks for going to the effort of putting this together, it looks great.
I work nightshift, and usually get up at 5pm before training at 6. Should I be waiting until after the workout to have my breakfast, and simply having the preworkout shake beforehand?
Cut the yoghurt before bed, it's just silly. High In Sugar and that just isnt necessary then. Have some milk or a casein shake or smash some cottage cheese. Anything like that will fuel your body over night when it needs it to repair.
Hi Fadi,
It's been a pleasure reading so many of your posts on here. Usually Im tempted to ask lots of questions but of course I keep reading the threads and hey presto! the answers are there. I've learn so much from this site in the few weeks I've been here
I'm still finding my feet setting my goals with regard to strength training and nutrition and trying to balance that with overall fitness and lifestyle. I'm 33yo, 82kg (would like to be 87kg) and 177cm tall and I run about 3x5km each week on my non-gym days as I intend to participate in the Run For The Kids race in April - plus I have a pretty full-on heart murmur so cardio health is a must for me. (I don't think my cardiologist would want me at 90kg+ even if it was all muscle!).
Im reasonably happy with my body fat levels and my goal (at this stage) is to enjoy the benefits of being stronger.
I'm very much a novice and while I'm excited to be taking my training more seriously than ever, I don't know if I have the determination to stick with a diet like the one you've suggested. (Eating it isn't the problem, but preparing it is!)
I was wondering if you could let me know what slight(!) changes I could make to my current diet that would reap the biggest benefits. I think I need to "ease" into a serious diet!
At the moment my diet looks like this:
Breakfast, 8:45am: bowl of cereal with skim milk, and 2 scoops of whey protein powder, and a multi-vitamin. And a glass of water.
I also have half an aspro - doctors orders to thin my blood, plus a cup of cheap and nasty nescafe with skim milk, no sugar, some time after brekky.
Mid-morning 10:45am: 1 red Apple and a glass of water.
Lunch, midday: Ham & spinach, tomato, avocado sandwich on some type of Helgas brown/rye or seedy bread. And a glass of water.
Afternoon 3:30pm: small bunch of grapes or another apple, or museli bar, water.
Afternoon 4:45pm, pre-workout banana, water.
Hit the gym (SS program) or go for a 5-6km run between 5:30 - 6:30pm.
6:30pm: WPI shake....much water...banana.
7:30pm Dinner: steak or chicken breast or thigh or lamb backstrap or fish with lettuce (or baby spinach), tomato, cucumber, maybe some fetta. Or corn, carrots, peas, broccoli.
After dinner 9:30pm: some plain youghurt with some grapes or strawberrys or banana.
Hopefully the more I keep reading the more motivated I will get and the more determined I will be to keep getting good results.
Any thoughts or links you can provide will be appreciated Fadi - and keep spreading the good will! It really is a pleasure to read your posts.
Andy
1) PRE/DURING WORKOUT DRINK: 40g Oatmass, 5g WPI, 400ml water ;
Cal 160, C 24g P 9 F3
2) POST WORKOUT DRINK: (immediately after workout): 65g Oatmass, 10g WPI, 500ml water; OR
We use cookies and similar technologies for the following purposes:
Do you accept cookies and these technologies?
We use cookies and similar technologies for the following purposes:
Do you accept cookies and these technologies?