Spec me a diet + work out

Stinky

Stinky

Stinky

Soldato
Joined
28 Mar 2005
Posts
9,254
Ok so new year im going to aim to go to the gym at least once a week.

what im looking to achive is slight weight lose and generally tone up abit.

reason for only once a week to the gym is i work nearly 10 / 11 hours a day. + commuting.

cheers all
 
1 day a week isn't going to get you much but maybe something like a workout for the whole body and finish off with some cardio? ideally you should probly think of just sticking with weights and a small amount of cardio in your case, but that means your diet has to be healthy and spot on for what your goal is.
 
i could prob stretch myself to 3 days a week. which would prob be a better idea.

what sort of things should i look at eating.

tbh i never have breakfast. as i just cant stomach it in the morning. usually have some toast mid morning at work. what sort of thing should i aviod? what should i have for lunch?

how long and what should i work on at the gym?

thanks
 
Stinky said:
i could prob stretch myself to 3 days a week. which would prob be a better idea.

what sort of things should i look at eating.

tbh i never have breakfast. as i just cant stomach it in the morning. usually have some toast mid morning at work. what sort of thing should i aviod? what should i have for lunch?

how long and what should i work on at the gym?

thanks
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It's up to you what you eat and when, but most of the time it's common sense what is good and what is not. You need breakfast, cereal is fine (fiber, oats etc) eggs are fine. Stick with wholemeal bread, high protein beef such as corned beef is good. For dinner a portion of each, carbs, vegetables, protein. So new potatoes, brussel sprouts and lean chicken? that for example. Protein shakes are also good imo.

Well for 3 days, it's not going to be the fastest progress but you'll get there. Maybe something like my own:

Day 1: Chest, Biceps, Shoulders - 3x10

Bench Press
Pec flyes
bicep curl
DB Shoulder press
Lateral Raise

20 mins low int walking treadmill

Day 2: Back, Triceps - 3x10

Deadlift
Chin-ups
lateral pulldown
Skullcrushers
Tri-dips/bench dips

Day 3: Legs - 3x10

Squat
Step-ups
Lunges
Calf-raise

Imo 3x10 (3 sets of 10 reps) is a good starter, it will promote muscle growth but it will also let you get your form correct which will be beneficial in the future as your not lifting mega heavy your lifting enough to give you a hard workout but your still keeping correct form. 40-1hour of lifting is fine and 20 mins on treadmill.
 
I work 10-12hrs a day (usually up at 4am), I still have the time to spend over an hour a the gym at least 3 times a week. You either do it seriously or don't bother.
 
Freefaller said:
I work 10-12hrs a day (usually up at 4am), I still have the time to spend over an hour a the gym at least 3 times a week. You either do it seriously or don't bother.
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This man speaks the truth. I'm the same as you, Freefaller, i start work at 4.30am on my day shifts and regularly do 12+ shifts and its never stopped me training 4 times per week.
 
well im willing to pujt the effort in this year. i started last feb and went a lot for about 6months then it all sorta stopped.

but now im serious about it again. so will look at 3 times a week mininum.`
 
Good show :) The routine that was highlighted above should see you well. Remember doing some aerobic work in between is also a good idea :)
 
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