Hi guys im after a bit of advice....
After much reading and realising everything ive been doing weights wise is all wrong, Ive decided to do a routine akin to whats been posted earlier,my primary aims are to lose weight, although my fitness levels arent bad (Im upto running 7 mile twice a week) im still 12st4, and packing too much fat, im 5ft 7".
Monday
7 mile run
Tuesday - Shoulders and back
25 min cardio
Deadlifts 3/4 sets 6
Bent Over Barbell Row 3 sets 8-12
Lat Pulldown 3 sets 8-12
Military Press 3 sets 8
Dumbbell Lateral Raise 3 sets 8
Dumbbell Shrugs 3 sets 8
Thursday - Chest, Triceps and Abs
25 min cardio
Barbell/DB Bench Press 3 sets 8
Incline Dumbbell Bench Press 3 sets 8
Dumbbell Flys 3 sets 12/ Chest Dip Weighted - 3 sets 8-12
Lying Tricep Extension (skullcrusher) 3 sets 8
Crunches 2x20
Friday: Legs Biceps
Squat 3 sets 8
Leg press 3 sets 8
Leg curl/ SLDL / Lunges 3 sets 8
Calf raise 3 sets 12
Hammer curls 3 sets 8-12
Saturday or Sunday
HIIT to help me get my times down for running.
(Weights are all DB or BB based and Squats will be a low weight to get my form right)
I have 2 main questions,first up the weights, I'd ideally like to do the weights over 2 days, as time is limited and I'd still like to concentrate on the running (im aiming to do 10k in 40-45 mins).
Secondly, im pretty much going to be spending the next month fasting (ramadan), its going to be nill by mouth from 5am to 7pm, so that will throw the diet out of the window, so im not expecting to make much progress.But I want to continue to train, could someone give me a few pointers in terms of diet, any particular foods to take on prior to the workout?
My aim is to break the fast, with a light appropriate meal, and plenty of liquids, train for an hour, and then take on protein heavy meal (sound about right?)
In the morning, I plan to take in Oats of some sort and plenty of liquids, this will give me a nice slow release of energy for much of the day.
How does this sound, ok or am I barking up the wrong tree?
