Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi all! We have been experiencing an issue on site where threads have been missing the latest postings. The platform host Vanilla are working on this issue. A workaround that has been used by some is to navigate back from 1 to 10+ pages to re-sync the thread and this will then show the latest posts. Thanks, Mike.
Hi there,
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest

Some opinions on my diet please? Thanks!!!

  • 26-11-2012 10:37pm
    #1
    jimmy11
    Registered Users Posts: 66 ✭✭


    I was 96kg with 25% body fat 4 months ago

    I did high tempo cardio and circuit training and I am now 82kg with 13% body fat.

    I am back lifting heavier weights now and just want to see what ye guys think of my diet and workout routine if ye have the time.

    Workout:

    Monday chest and back-

    Superset 1:
    Bench press - 4 sets x 5 reps @ 90kg (latest weight lifted)
    Incline db press - 4 sets x 12 reps @ 24 kg

    Superset 2:
    Wide grip pull up - 4 x 5 ( failure currently @ 5 reps)
    Lat pull down - 4 x 6 @ 70

    Superset 3:
    Db fly - 4 x 25 reps @ 10kg
    Seated row - 4 x 25 reps @ 35

    Tuesday legs/ lower back:

    Superset 1:
    Squats - 4 x 5 reps @ 90kg
    Db lunges - 4 x 12 reps @ 10kg

    Superset 2:
    Straight legged dead lift - 4 x 12 @ 60kg
    Hyper extensions - 4 x 25 reps @'body weight

    Superset 3:
    Leg extensions - 4 x 25 reps @ 40
    Leg curl - 4 x 6 reps @ 60

    Wednesday:

    Arms and shoulders:

    Superset 1:
    Pull up - 4 x 6 reps
    Hammer curl - 4 x 12 reps @ 22kg
    Barbell curl - 4 x 25 reps @ 20kg

    Superset 2:
    Dips- 4 x 6 reps @ body weight
    Skull crusher - 4 x 12 @ 20kg
    Pulldowm - 4 x 25 reps @ 17

    Superset 3:
    Db shoulder press - 4 x 6 @ 25 kg
    Lateral raise - 4 x 12 reps @ 12 kg
    Cable front raise - 4 x 25 reps @ 17

    Each session includes 30 min cardio - running/bike or swimming

    I do power lifting moves on day 4.

    Diet:

    7am - wake up 1 scoop of porridge 80ml skimmed milk and half scoop of whey

    7.30am - gym

    9.30am - 60g protein shake with water

    11.30am - 2 scoops of porridge 150ml skimmed milk and half scoop of whey

    2pm - 1 chicken breast, 200g of veg (peppers/broccoli/carrots), 200g potato or 62g brown rice

    4 or 5pm - 1 chicken breast with tortilla wrap

    7- 8pm - 1 chicken breast

    10pm - bed with 60g casein shake with water.

    Multivitamin and glucosamine every morning.

    I try to cut carbs as I go through the day keeping my body fat down whilst still aiming to lift heavy.

    Any opinions or advice welcome and thanks for taking the time to read this much appreciated.


Advertisement