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[snorkles]

what can I take more during this diet? and what do i take instead of yogurt?

[swanso5]

take advantage of the breaky and post training meal...

if training for sport also take advantage of pre training meal...

also as much salad and veggies as you can stomach

plenty more protein and healthy fats too

not a lot of red meat in there either...try pork and turkey as well

again protein shakes are great for this, just get some

[snorkles]

today

breakfast- special k cereal+ 3 eggs (1 white)
9-11am- football
11am- 3 turkey slices + 3 fat free cheese slices
2pm- vegetable salad with 1tblsp olive oil
3pm-5pm FBWO+abs
5.30pm- 1 1/2 chicken breast + 2 tomatoes, 2 peppers.
8.30pm- can of tuna, 1 chicken breast _ 1 slice fat free cheese
=2019 cals.
carbs- 95g
proteins- 238g
fats- 74.5g

Better like this? more focused on prots and fats..

[swanso5]

2hrs of football and then a 2hr wt workout...ridiculous

on football days no other training

in that regard you'd need probably 6 times more carbs than you had just to fuel yourself and than more again to avctually rebuild the muscle you broke down

[snorkles]

today-

woke up- HIIT 15mins
breakfast 7am- 2 servings special k cereal (30g each)+3 eggs (1 white)
9-11am- football
11.30am- 3 slices fat free cheese + 3 slices turkey + apple
2pm- can of tuna + 2 tomatoes
5pm- 2 fish palm sized portions + medium veg salad.
7pm- 3 walnuts, 2 fat free cheese slices , 3 turkey slices
9pm- 1 portion steak+ 1 tblsp olive oil + yogurt
=2417 cals
carbs- 142g
prot-212g
fats-101g

[swanso5]

- total cal's are getting better
- need more carb cals though
- need less fat cal's too
- don't train twice a day...i dont even train twice a day and you shouldnlt either
- nor on empty stomach either
- i feel like i'm repeating myself a little here...the advice won't change but you need to

[snorkles]

[swanso5]

low carb won't work for you, your activity is too high abd you don't eat enough protein now

[snorkles]

Breakfast- 6.30am Weetabix cereal + 3 eggs (1 white)
7.30-10am FBWO workout + abs+ 30min cardio
10.15am Post-workout - can of tuna + 3 slices fat free cheese + oatmeal cereal
12 pm medium veg salad + 3 turkey slices + 3 fat free cheese slices
4pm- 5 walnuts + 2 tblsp olive oil + large veg. salad
8pm- 1 fish palm sized portion + 1 egg
=2057cals

carbs- 164g
prot- 171g
fats-116g

[swanso5]

2.5hr workout??? you must be doing too many crappy exercises...you could easily fit 2 more meals in at 2 and then somethig protein only before bed

[snorkles]

this is what i do:

Chest- flat bench dumbbell press x 32 (4 sets of 8 reps)
*looking to improve my chest as it is the only part where I am not that happy with.

Shoulders- Military press x 32 (4 sets of 8 reps)
Shoulder shurgs (for traps) x 40 (4 sets of 10)

Biceps- Bicep curls x 32 (4 sets of 8 reps)

Triceps- Tricep extensions x 30 (3 sets of 10 reps)
Bench dips x 30 (3 sets of 10 reps)

Forearms- Reverse Curls x 30 (3 sets of 10 reps)

Legs- Dumbbell squats x 32 (4 sets of 8 reps)
Deadlifts x 32 (4 sets of 8 reps)
Lunges x 16 (on each leg) (4 sets of 4 reps per leg)
Calves lifts x 30 (3 sets of 10 reps)

Back- Bent over dumbbell row x 32 (4 sets of 8 reps)

[swanso5]

i've gone through this before i'm sure..here's how it works...i'll put a number next to each exercise using this key;

1 - keep in for sure
2 - add in if workouts are less than 45mins but don't exceed an hr
3 - never do again

1 - Chest- flat bench dumbbell press x 32 (4 sets of 8 reps)
*looking to improve my chest as it is the only part where I am not that happy with.

1 - Shoulders- Military press x 32 (4 sets of 8 reps)
2 - Shoulder shurgs (for traps) x 40 (4 sets of 10)

2 - Biceps- Bicep curls x 32 (4 sets of 8 reps)

3 - Triceps- Tricep extensions x 30 (3 sets of 10 reps)
2 - Bench dips x 30 (3 sets of 10 reps)

5 - Forearms- Reverse Curls x 30 (3 sets of 10 reps)
(that's how useless these are)
1 - Legs- Dumbbell squats x 32 (4 sets of 8 reps)
1+++ - Deadlifts x 32 (4 sets of 8 reps) (that's how good these are...do first and heavy as you can go)
1 - Lunges x 16 (on each leg) (4 sets of 4 reps per leg)
3 - Calves lifts x 30 (3 sets of 10 reps)

1+++ - Back- Bent over dumbbell row x 32 (4 sets of 8 reps)

that gives you 6 exercises i think and some should take longer than others such as deads which will require at least 2mins rest btw sets if your having a crack where shoulder presses yuo can get away with 1min as they are smaller

[snorkles]

why are Forearms- Reverse Curls useless mate?

and why are bench dips better than tricep extensions? I thought of giving up dips instead of extensions..

[swanso5]

i thought i read wrist curls...reverse curls are a 2 then....

bench dips use more muscles (some shoulders as well), are harder and allow more wt to be used but nit great for the shoulder joint...you've got to be efficient w/ full body workouts

diamond tricep push ups are better than both out together though

[snorkles]