ChRis_StuaRt

heres my workout plan and i'll write what i have each day. my diet plan sorta. any adjustments/tweaks to the diet and training plan would be great
my days are like this

Monday.
Quads, Hams, abs

Tuesday.
Chest, Bicep, Calves.

Wednesday (Off)

Thursday
Back,

Friday
Shoulders,tricep and calves

Saturday (Off)

Sunday
Anything that needs work, Cardio Etc.


Meal plan (College days)

7-7.30 breakfast
Porridge, Black Coffee, Protein Shake (if supplements available)

10-10.30 Tuna Mayo and Wholemeal Bread. Milk.

12.30-1.00 Lunch
Tuna Mayo and Wholemeal Bread with Milk

2.30-3.00 break Protein shake

5.oo chicken Breast, rice water

7.30-8.00 tin of tuna and wholemeal pitta

10.00 protein shake.

(Off days)

7-7.30 breakfast
Porridge, Black Coffee, Protein Shake (if supplements available)

10-10.30 Milk, flapjack, banana

12.30-1.00 Lunch:chicken breast, rice

2.30-3.00 tuna mayo and wholemeal bread.

5.oo chicken Breast, rice

7.30-8.00 protein shake. (Big glass of milk)

10.00 banana.
i also do cardio 3/4 times a week about 40 mins per session with my cousin because i am helping him with his weight loss.

ive already made adjustments to my bodyparts
Traps will be trained with quads and Hams will be trained on sunday.
enjoy guys

ChRis_StuaRt

11th september
Quads and traps.
Today was the start of my new training and diet regime.
woke up at 7.30 ready to go bust some ass !

few warm up sets of 20kg a side for 15 reps or so.
25kg a side x12
30kg a side x8
35kg a side x8 struggled last few reps tho
40kg a side x5
Leg press
30kg a side x 12-15
40kg a side x 10
50kg a side x 8
60kg a side x 5
70kg a side x 5 pushed hard on the last set, failure.

Lunges

Really felt these on the quads, by the time i got to these i could feel the swole in my quads.

10kg a side x 12
15kg a side x8
17.5kg a side x 5/6 went to failure on these to. found them difficult at the end of the workout.

Traps

Dumbell shrugs
27.5kgx 12 (in each hand)
32.5kg 10
37.5kg 8 my arms were struggling to keep straight on this set found them hard.
i then found some gloves above the stairs which helped with grip.
40kg x5 ..went all out !

smith machine shrugs

20kg a side x 12
25kg a sidex 12
30kg a side x 8
35kg a side x 5
i realy like the feel of using the smith machine for shrugs.

after the workout i felt pumped to hell. good start to the new plan

these havent got the bar included so with the olympic bar its another 10/15kg i think
btw sorry if its a pain in kg's dont know how to convert them to lb's lol.

ChRis_StuaRt

11th september
8.oo porridge and Black coffee

Gym time

half a litre of pure orange juice ( was thirsty lol) cod liver oil capsule,multivitamin tablet.

11.00 Jacket Potato and tunam mayo

12.30 protein shake

didnt have anything for few hours just a powerade carb drink when i was on the bike.

1.30 Protein shake in a can ( american muscle) 30g protein

was at my friends stayed too long.

4.30 chicken breast with lemon and pepper with rice.

6.00 protein shake 3 scoop.

7.OO Tin of tuna, Couldnt b arsed cooking lol

9.30 Oats,3 scoop Protein 400ml Milk Mixed.

i should have had more protein coming from meat but it was my 1st day so not that bad lol.
normally have about3/4 chicken breasts but i missed a meal when i was at my mates.

IceDragon

NUTS!

LOL What I meant was, that if you're running low on a meal, or if you're out, take some nuts with you - a big handful gives you plenty of fat and protein.

wala

Yeh, nuts are a great snack!

Workout looks good Chris. Only change I'd make which I think you'd get better results from is to do you biceps at the end of back day and triceps at the end of chest day.

And, altough I understand you, you should try and add the total weight up lifted, that way mosy people will be able to see straight away what your lifting.

Do you use an olympic bar? if so, it'll be 20kg and then just add the rest up.

nice lifts tho mate

ChRis_StuaRt

thanks guys
i'll have to convert it to Lb's when i can.
i think a 20kg plate is Something like 4o lb.
i'll just add all the Kg's together make it easier
Looking forward to todays workout.
Chest,Tricep and calves. Thanks wala for thre tip ive switched training Bicep To Back day from now on too.
what kind of nuts are the best for snacking on ?

digitor

Too many protein shakes chris! I know you are at school, but just try and fill yourself up more at the main meal times and have a healthy snack inbetween meals if it's going to be longer than say 4 hours before you next eat.

ChRis_StuaRt

ok thanks dig. I knew i should of had more Porotein coming from meat. I normally eat more animal based protein than that anyway so it shouldn't be a problem

digitor

And not just meat, you get good protein from dairy sources, and if you eat a good mix of things like bread and vegetables, you combine different incomplete protein sources together and overall you get a complete protein meal.

wala

QFT

ChRis_StuaRt

thanks

ChRis_StuaRt

12th september
Chest, Triceps and calves.

Incline Dumbell Press
15kg x 15 (warm up) (each hand)
25kg x 10
32.5kg x 8
30kg x 5 went all out on this set. chest felt swole.

Flat Bench Press

60kg x 8
70kgx 5
80kg x 3
found the last set very hard to get the bar up.


2 sets of flyes
30kg x 10
35kg x 8
concentrated more on the stretch on this excericise seen as though i had 2 compound to start off.
after these i switched to pec deck very quickly.
my this time my chest was PUMPED !

Pec deck
50kg x 12
60kg x 8
70kg x 5

Triceps
one arm dumbell extensions
8kg x warm up
10kg x 12 (each arm)
11kg x 10
12kg x 8
found the last set hard

Pushdowns
35kg x 12
40kg x 10
50kg x 6
55kgx 5

machine Dips

60kg x 12
70kg x 8
75kgx 8 ( struggled on the last few reps)

calves
4 sets of Standing calf raises
50kg x 15
60kg x 10
70kg x 8
75kgx 8

Today was another good workout.
Pumped once again. But ive got a slight worry about my left wrist i keep getting a pain on the left side hopefully it will be better by the morrow

IceDragon

I find Brazil nuts, walnuts, almonds and peanuts are all really good for it, althoug cashew nuts I don't like anyway. LOL

ChRis_StuaRt

ill stock up on them when i get tha chance to ths week from the health store