As requested here is the plan I have been doing off/on for a while.
Please have a look. Any advice would be great.
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Pre- power walk - 10g of BCAA (branch chain amino acids) in 500ml of water and a thermogenic fat burner
45 min of power walking
Meal 1. 4 scrambled eggs, some mushrooms, cook in coconut oil.
Meal 2. 200g chicken breast, steamed broccoli and 30g of walnuts, ( use onions, garlic and spices with all my meals for flavour) steamed spinach
Meal 3. 200g of cod loin, asparagus, 100g (cooked weight) of rice, 2 tablespoons of olive oil.
Meal 4. 200g of chicken, half an avocado
Pre-workout - black coffee with a tablespoon of coconut oil mixed in, 1 thermogenic fat burner
Intra. 10g BCAA (during a workout or run )
Post workout whey isolate protein mixed with a little Huel
Meal 5. 200g of cod loin, green veg, 100g rice (cooked weight)
Replace meal 5 twice a week with steak.
Sups
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3000mg of CLA per day taken with food
2000mg of ViT c with meal 1
3000mg of fish oils, 1000mg spread over 3 meals
1000mg of calcium and magnesium with meal 1
15mg of Zinc picolonate with meal 1
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Day 1. Chest, biceps and triceps, choose 3 exercises for each muscle group then perform 3 sets of 15 reps per exercise, 1 minute rest between each set.
Day 2. Legs, includes hamstrings. Choose 3 exercises and perform 3 sets of 20 reps
Day 3. Just cardio or power walking first thing early no food just 10g of BCAA in 500ml of water.
Day 4. Back and shoulders. Choose 3 exercises for each muscle group and perform 3 sets of 15 reps for each exercise
Day 5. Repeat day 2.
Day 6. Repeat day 3
Day 7. Repeat day 3.
Please have a look. Any advice would be great.
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Pre- power walk - 10g of BCAA (branch chain amino acids) in 500ml of water and a thermogenic fat burner
45 min of power walking
Meal 1. 4 scrambled eggs, some mushrooms, cook in coconut oil.
Meal 2. 200g chicken breast, steamed broccoli and 30g of walnuts, ( use onions, garlic and spices with all my meals for flavour) steamed spinach
Meal 3. 200g of cod loin, asparagus, 100g (cooked weight) of rice, 2 tablespoons of olive oil.
Meal 4. 200g of chicken, half an avocado
Pre-workout - black coffee with a tablespoon of coconut oil mixed in, 1 thermogenic fat burner
Intra. 10g BCAA (during a workout or run )
Post workout whey isolate protein mixed with a little Huel
Meal 5. 200g of cod loin, green veg, 100g rice (cooked weight)
Replace meal 5 twice a week with steak.
Sups
-------
3000mg of CLA per day taken with food
2000mg of ViT c with meal 1
3000mg of fish oils, 1000mg spread over 3 meals
1000mg of calcium and magnesium with meal 1
15mg of Zinc picolonate with meal 1
--------------------------
Day 1. Chest, biceps and triceps, choose 3 exercises for each muscle group then perform 3 sets of 15 reps per exercise, 1 minute rest between each set.
Day 2. Legs, includes hamstrings. Choose 3 exercises and perform 3 sets of 20 reps
Day 3. Just cardio or power walking first thing early no food just 10g of BCAA in 500ml of water.
Day 4. Back and shoulders. Choose 3 exercises for each muscle group and perform 3 sets of 15 reps for each exercise
Day 5. Repeat day 2.
Day 6. Repeat day 3
Day 7. Repeat day 3.