Sport my daily regime, anyone help?

Sport Fitness
R

rizyx

0
hey guys im new here, need some help aswell with my diet, im 20 years old 5ft9-10, weight about 10stone6

ok so let me go through what i have atm:

7.00-7.30am: cereal either shreaded wheat or shreddies

7.30am-8am: walking to work which about a mile away

10.30am-10.45am: tuna mayo and cucumber roll with water or orange juice/apple juice

1pm-1.30pm: tuna mayo baguette with either sweetcorn or cucumber and water or apple juice/orange juice

3.15pm-3.30pm: water or orange juice/apple juice

4.30pm-5pm: walk home 1 mile

5pm-5.30pm: main meal changes every day, any suggestions of a good healthy meals would be appreciated! usually potatoes, some sought of veg and either fish, chicken or mince!

6pm-: gym work, time finished depends on wen i finish my regime, usually consists of;

stretch

bicep curls for 10 reps (i will have to find out the weight for it tmoz) 10 sets
then on to the bench press for 10 reps 30 second rest then another 10 reps for 10 sets

then i do 5 sets of 20 push ups and 5 sets of 20 sit ups 1 min break between each set

finally i do 5 sets of 10 crunches

then after 30mins of rest i eat a bowl of cereal again shreaded wheat or shreddies

then sleep at around 11pm

so thats pretty much it, i know its not very good which is why i need help!!!! please tell me whats good about that, like wat i need more of and what to cut out, ive been contemplating adding protein shakes to some meals??? also i drink OJ like every meal and have some sought of health bar in between so like nutri grain etc also sat and sun i usually go jogging for 45mins to an hour.
 
i would cut out the fruit juices altogether and just have fruit. im not sure if your trying to 'bulk' or not. for me a good diet is centered around fruit,veg fish and nuts. alot of cereals arent good but porridge can be so maybe try that instead.
 
for drinks just stick with water as much as possible. you should stick in the big movements deadlift squat, bench overhead etc. and then do some isolation exercises such as curls. stay away from machines! use free weights and bodyweight! what are your goals?
 
good comments so far. your diet sucks. Lose the mayo. Stop eating so many carbs, and get some protein in at EVERY MEAL. Your goal is 1g of protein per pound of bodyweight. You're probably only getting 1/3 of that intake.

Look at fullbody routines with free weights and mostly compound exercises (as already mentioned). Deadlifts, squats, pull ups, barbell rows, lunges, bench press, and military press. These are your core exercises.

You can add some isolation exercises at the end if you like.

Also, do you know what reps and sets are? A rep is one up/down movement of the weight, and a set is a collection of reps.

I bring this up because I can't imagine you're really doing 10 sets of 10 reps for these exercises. If you are, then you're not doing enough weight as 10 sets would wipe most trainees out and leave them painfully sore for a few days.

Then again if you are doing this, its not going to lead to much progress.


Spend time reading ALL the stickies in the nutrition and weight training forums. they are at the top of the page.
 
ok thanks for the help guys, wow obviously i am doing everything rong atm lol

underdog i dont have any machines only free weights :) and my goals are well basically im at uni and i have just finished my gap year and during this time i have done no fitness work or muscle work so i have lost everything as i used to play football for the uni and was constantly in the gym keeping the fitness high and the body in shape, but so now im back uni starts again in 3 weeks so i need to get back on the path again but my diet went out the window during the gap year lol so im needing help getting back on the path!
I did here that cereal wasnt the best but im not sure wat to substitute for it, i need something to last me for 2.5 hours til my next tea break at work, any ideas ill try porridge tho if u think its best?

Malkore i do know what sets and reps are maybe i am doing sumthing rong tho becos i heard somewhere that if you are looking to bulk up then 10 reps of high weights is best where as if you are looking to tone up then 15-20 reps is best? maybe that is wrong, i am not sure so please let me know if thats the case, im not 100% sure on the weight of the amount i lift i will check tho tonight, you say i need to vut out carbs so what should i replace for them? like the baguette at lunch i am wanting to swap but im not sure what for, any suggestions?

thanks guys for all the input :yelrotflmao:


oh also whats the opinions of protien shakes??? are they good? or should i stay away i was thinking of drinking instead of OJ?
 
Last edited:
You must log in or register to reply here.
Back
Top