a.beirnetulsk
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I'm only new to this gym life and loving it so far
I've been in the gym for 3 months now just want to see what you guys have to say about my work out plan & diet. I'm not sure if I have gained any weight as I fluctuate between 74-76kg but I defiantly look as if I have put on a small bit of muscle.
This is the work out plan I do but I have changed the rest day mid week to a core workout day to build my abs
Sorry can't upload a link because I'm only a new-by but il give you a quick idea
Mon- chest + triceps
Tues- back + biceps
Wens- core abs workout
Thurs- shoulder + forearms
Friday-leg
Sat- rest
Sunday- rest
With my work out most excises I do 3 sets of 10 with a weight that pushes me to my limit so at the end of my day I'm fairly rattled especially after doing a 10 hours shift labouring
I work nights in construction so this is how my diet goes
5pm breakfast
-1 slice if whole meal toast with cheese and Afew slices of tomato + a bit of spread eg mayo or capsicum spread
-glass of orange juice
-3 boiled eggs (1 whole 2 whites)
-100g of low fat muslie cereal
-200g of natural Greek yogurt
-fish oil capsule + multi vit tab
Start work at 6.30pm
7.30pm
-natural peanut butter & jam sandwich on whole meal bread and some almonds
10pm
-grilled salmon + 125g of organic brown rice
1.30am
-2 scoops of natural gold standard whey protien + creatine shake with water
3.30-4.00am
-1 breast of chicken + mix veg(broccoli, carrot, pea, sweetcorn, cauliflower, potato) in a casserole or curry ect
5.30
-gym
7-7.30 post workout
-banana + 2 scoops of whey protein shake
I've been in the gym for 3 months now just want to see what you guys have to say about my work out plan & diet. I'm not sure if I have gained any weight as I fluctuate between 74-76kg but I defiantly look as if I have put on a small bit of muscle.
This is the work out plan I do but I have changed the rest day mid week to a core workout day to build my abs
Sorry can't upload a link because I'm only a new-by but il give you a quick idea
Mon- chest + triceps
Tues- back + biceps
Wens- core abs workout
Thurs- shoulder + forearms
Friday-leg
Sat- rest
Sunday- rest
With my work out most excises I do 3 sets of 10 with a weight that pushes me to my limit so at the end of my day I'm fairly rattled especially after doing a 10 hours shift labouring
I work nights in construction so this is how my diet goes
5pm breakfast
-1 slice if whole meal toast with cheese and Afew slices of tomato + a bit of spread eg mayo or capsicum spread
-glass of orange juice
-3 boiled eggs (1 whole 2 whites)
-100g of low fat muslie cereal
-200g of natural Greek yogurt
-fish oil capsule + multi vit tab
Start work at 6.30pm
7.30pm
-natural peanut butter & jam sandwich on whole meal bread and some almonds
10pm
-grilled salmon + 125g of organic brown rice
1.30am
-2 scoops of natural gold standard whey protien + creatine shake with water
3.30-4.00am
-1 breast of chicken + mix veg(broccoli, carrot, pea, sweetcorn, cauliflower, potato) in a casserole or curry ect
5.30
-gym
7-7.30 post workout
-banana + 2 scoops of whey protein shake