Cardio and abs 3 days a week on off days. Run 4km's. Crunches, Leg Raises, Twisting Crunches, Bikes and Planks.
My diet
Breakfast
2 eggs
Bluberries with Oats and Protein shake or add more eggs
Morning Snack
Orange and Tuna 185 gms
Lunch
Fish or chicken and some vegetables
Afternoon snack
Nuts, Walnuts, Almonds
Dinner
Any kind of meat vegetables/ salad or other minimally processed carb
Mick, your diet is dreadful mate, you'll make zero progress on that unfortunately, no matter what program you follow
There's ur new diet. Thank me later.
Go choose a beginners program from the beginners look here thread and stick to it for a solid 3-4 months with constant progression every session.
This stuff is crap unless you need to run distance or are part of Aerobics Ozstyle.
If you want cardio work go sprint, drag a sled, flip tyres, do barbell complexes. 15-20 minutes 1-3 times a week.
If you want abs train heavy with squats and deadlifts, add some activation warmup work (just for future physical health) and at best add in a hard ab workout like straight legged lowering and moving towards barbell rollouts.
I was going to start with a 5x5 for the first month and move to 3x8-10 changing it up ever so often.
What beginner program is this?
You missed my point there is no 5x5 structure for any of the beginner routines there. So you are already changing a beginner routine from what the creator has deemed best (and they do this for a reason).
There's ur new diet. Thank me later.
Shouldn't I add some carbs to my lunch?
Figured that out and changed it to the first routine shown.
Squat
Bench Press
Dead Left
One Arm DB Row
Behind Neck Press
3 x 8-10 3 times a week.
I'll mix this with 3 cardio days where I do 20/30 minute sprints, hill runs etc and abb work one those days.
Here is my exact diet. What improvemtns do you recoment. My goal is to have a body of a male model.
Brecky
2 Eggs, 3 Wheatbix (I have Oats and can eat them instead but how much dry mix with how much milk?) 2 cups milk hand full of blueberries.
Morning tea
Orange
Lunch
Bread/Pasta/Rice with salad or veges and 2 slices ham or 2 slices of turkey/ small can of tuna/salmon.
Afternoon tea
Banana
Dinner
Hand size portion of meat maybe more with 2 cups of veges and pasta and sauce mix/2 mashed potatos/cup rice etc
I started on creatine and L-Glutimine. Loading this week just started today.
What can I cahnge mate. I don't mind criticism just add something positive for me to change.
I added some to the post just before so read that, basically you need to eat more.
Forget the creatine and glutamine or any other supplement besides protein powder if you need it. You say you have minimal money then don't waste it on supplements spend it on food instead.
Drop the cardio if you can not eat big. Just lift 3-4 times a week for now to put on some muscle. All that extra work will just limit your muscle gain.
Where are you starting from anyways are you overweight or thin? No particulars there no height, weight, pics etc.
One tip is milk, it adds calories, protein and a lot of other good stuff for a small cost.
Get quality so it does not break on you. Second hand is fine but you want something strong as it is there for your protection.
If you want to look like brad pitt in fight club there is no need to use weights just run around a lot (sprinting) and do a few pushups. He had next to no muscle mass and basically just had very low body fat.
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