diet / exercise routine's

[presto]

been working on a few plans before getting back into training, - left to my own devices i can become very 'distracted' (would be one way of putting it) - so came to the conclusion a definitive plan i would force myself to do would be for the best.

only come up with a 'general' plan so far, but am also working on a bulking / cutting plan. these plans arn't 'exact' but i feel give out a good timetable, and also include a breakdown of calories / protein (maybe calories burned during exercise if i get round to it).

feel free to add your own, or comment.

[presto]

monday - cardio

morning
bike 20 mins / 10 miles
creatine.
breakfast - porridge + scoop of whey
afternoon
bike 10mins / 5 miles
creatine
lunch - sandwich
dinner - fish + salad
night
boxing 40+ mins / 10X3 min rounds
creatine
before bed
protein shake

calories consumed - 1830
protein consumed - 117
..............................................................................................

tuesday - strength

morning
core - bench / squat / dead
creatine.
breakfast - sardines on toast
afternoon
multi-gym - lat pulldowns, leg curl (other ancillary exercises)
creatine
lunch - chilli
dinner - chicken stir-fry
night
free weights - shoulder press, curls, flys.
creatine
before bed
protein shake

calories consumed - 1970
protein consumed - 132
................................................................................................

wednesday - cardio

morning
bike 20 mins / 10 miles
creatine.
breakfast - yoghurt + fruit
afternoon
bike 10mins / 5 miles
creatine
lunch - soup
dinner - garlic chicken + mushroom
night
boxing 40+ mins / 10X3 min rounds
creatine
before bed
protein shake

calories consumed - 1320
protein consumed - 80
..............................................................................................

thursday - strength

morning
core - bench / squat / dead
creatine.
breakfast - baked beans + poached egg
afternoon
multi-gym - lat pulldowns, leg curl (other ancillary exercises)
creatine
lunch - chilli
dinner - paiela
night
free weights - shoulder press, curls, flys.
creatine
before bed
protein shake

calories consumed - 2050
protein consumed - 140
................................................................................................

friday - rest

morning
bike 20 mins / 10 miles
creatine.
breakfast - porridge + whey
lunch - soup
dinner - beef stir fry
before bed
protein shake

calories consumed - ????
protein consumed - ??
..............................................................................................

saturday - rest

breakfast - cerial + fruit
lunch - soup
dinner - fish + salad
before bed
protein shake

calories consumed - ????
protein consumed - ??
..............................................................................................

B]sunday - strength[/B]

morning
core - bench / squat / dead
creatine.
breakfast - poached egg + toast
afternoon
multi-gym - lat pulldowns, leg curl (other ancillary exercises)
creatine
lunch - chilli
dinner - garlic chicken + veg
night
free weights - shoulder press, curls, flys.
creatine
before bed
protein shake

calories consumed - 2050
protein consumed - 140
................................................................................................

NOTES:
drink as much water per day as possible.
creaine pop's up a lot - i won't use full strength
multi vitamine will be taken every morning
ZMA will be taken at night
calories seem low - i wanted around 2000 per day (for light cutting) but there will inevertably calories added throughout the day, ie fruit (if i get hungry) or a juice drink, which havn't been considered in the plan.

[presto]

cutting plan

[presto]

bulking plan

[mathare]

bulking planYou might want to bulk the plan out slightly :)

[presto]

still working on that one mat :wink

[mathare]

Isn't 30mph a bit hopeful for a session on the bike? Unless I am misinterpreting 20mins / 10 miles for your bike sessions

[Workshy]

Maybe he means 20mins/10miles, whatevers first or last? I dunno! :)

Good plans Presto and definitely a motivator having them written out and thought through. Good luck with it.

[vegyjones]

bench / squat / dead
That's probably the very thing that would happen to me if I tried to exercise! :omg:

[Workshy]

That's probably the very thing that would happen to me if I tried to exercise! :omg:

Dont you fear it (death) might happen to you prematurely if you dont exercise? And yes, I appreciate "you might get run over by a bus tomorrow" Higher being forbid :doh

[presto]

Isn't 30mph a bit hopeful for a session on the bike? Unless I am misinterpreting 20mins / 10 miles for your bike sessions

that does sound a bit off dosn't it :doh
i can usually do 5 miles in (roughly) 12 mins. - so i think i rounded down to 10mins. i don't usually do things in time periods. more set's / miles. so really there is no time period on the bike, just the 5 / 10 miles.

[vegyjones]

Dont you fear it (death) might happen to you prematurely if you dont exercise? I didn't :ooo

[presto]

or other things may happen prematurely :blue :icon_tong

[Littlegaz]

Feel free to add your own, or comment.
OK - maybe slightly negative comments here, but meant constructively mate:

"Bench/squat/dead"

If you're training at home, it's difficult (maybe impossible) to do these big boys effectively. They need a lot of weight, plenty of room and ideally a spotter. A 40kg squat session, for example, won't get you anywhere very fast - a guy of your size and youth should be able to build up to 100K and beyond (and more on the deadlift) fairly quickly. I don't know what set up you have at home, but not many people have the weights, squat racks and reinforced floors in their spare room - we're into commercial gym territory.
If you do have the facilities, then each of those "gold standard" exercises are a workout in themselves. A session of, say, six sets of heavy squats - properly, lung-bustingly heavy - will leave you feeling like you've been run over by a lorry and in no fit state to follow up with heavy benching and deadlifts. A more realistic bulking routine would be, say, squats on Monday, benching Wednesday, deadlift Friday, with some less taxing exercises (eg shoulder press after the squats) to supplement the heavy basics.
I think you're aiming for too much too soon. A concurrent bulking/cutting routine won't achieve much of either because you're pulling the body in two different directions at the same time. Beyond that, three separate weight sessions (morning, afternoon, evening) on strength days simply ain't possible if you're pushing to the limit each time - you'll overtrain, lose motivation, be knackered all the time and probably get ill.There's nothing wrong with some aerobic work on non-strength days to maintain good lung function, but marathon sessions will counteract the strength work. Endless possible permutations here, but for one example I'd suggest the following:

Monday - strength: Squat, shoulder press
Tuesday - aerobic 30-40 mins, whatever you fancy (cycling, running, boxing)
Wenesday - strength: Bench press, lat pulldowns, tricep extensions
Thursday - aerobic as above
Friday - strength: Deadlift, bicep curls.
Saturday - a bit of relaxed experimentation - more aerobic stuff, abdominal work etc.
Sunday - sit on bum. Drink Stella, eat pizza, surf porn. Seriously, have a day off and let rip.

No more than one workout/gym visit per day, but give that session 100% effort. The above is predominantly a bulking routine - set a period (4-6 months) and stick with it, then look at a similar period of dedicated cutting - lower the intensity on the weights and up the aerobics.

You're diet looks good for either bulking/cutting purposes - just a question of upping the calories for the former, and vice-versa :)

[presto]

thanks for the comment's gaz, will take them in.
new gym space is now the garage, so the floor should be ok - theres about a foot of concrete down as foundations, and carpet over the top so hopefully it won't crack.

i realise the big 3 will be a problem.
SQUAT - i was reading a 'ross enamait' (boxer) e-book who swears by 'bodyweight squats' for boxers, so i was going to focus more on the low weight / high rep routine.

BENCH - sort of a cross between multi-gym and dumbells with these, the dumbells working out the stabaliser muscles, the multi-gym more on isolation work. i know it's not quite barbell and spotter which would be ideal, but it's saving on a gym membership.

DEAD LIFT - beleive it or not at the nearest gym these are not available, it's only a small gym and the only olympic bar is in the power rack, theres also no floor space for them. - an olympic weight set could be in the pipeline.

.............................

the 3 seperate visits to the gym (garage :) ) - would this not be prefrable to 1 big session? as i know if i go hard at it on each exercise i get totally knackered and exercises later in the session often suffer. also by splitting it into 3 i can get some small recovery time + protein intake between each lot.

i can see what you mean about going too hard, even when i put the timetable down i could see myself skipping the odd workout,

i was sort of planning this routine as a 'gentle' cut and retain / build strength.

[Littlegaz]

The 3 seperate visits to the gym (garage :) ) - would this not be prefrable to 1 big session? as i know if i go hard at it on each exercise i get totally knackered and exercises later in the session often suffer. also by splitting it into 3 i can get some small recovery time + protein intake between each lot.
Ultimately, it's up to the individual to find what works best for them, and that comes from trying different routines - my comments were based on experience from my own serious training days ( I do miss them :( ) but shouldn't be taken as gospel.

Give your ideas a go and let us know how you get on :)