weight loss/fitness advice needed

boom:

Wake 6.30 am Strong black tea / coffee

40-50 mins low intensity cardio

7.30 breakfast Porridge: 30g oats + skimmed milk + tsp sugar
3 egg whites + 1 egg yolk scrambled
200ml fresh fruit juice

10.00 100g chicken breast
2 oatcakes
Fruit
Mug green tea

12.30 180g tuna or mackerel salmon or chicken breast
30g wholemeal pasta or basmati rice
Large mixed salad
Mug green tea

15.00 100g chicken breast
2 oatcakes
Fruit
Mug green tea

45 mins pre-workout 20g whey protein powder in water
2 oatcakes
Banana
Drink water

45 mins intense weight training

Immediately post workout 40g whey protein powder + 5g glutamine in water

Evening meal
60 mins later 150g lean red meat or 180g salmon steak
40g wholemeal pasta or 40g basmati rice or 2-3 small boiled new potatoes
Large serving mixed vegetables

Bedtime
200g cottage cheese

:sick:

not a very good programme for losing weight really. Its more of a routine to bulk up, as there are too many calories going in. why would you eat 200g of cottage cheese before bed on a weight loss proagramme?

its also not always a good idea exercising before you eat your breakfast. Most of the energy you got from dinner last night is used up by morning, Your blood sugar is low. If you don't eat, you may feel sluggish or lightheaded while exercising. If you plan to exercise within an hour after breakfast, eat a smaller breakfast or have something to raise your blood sugar.

That's not my diet, it's from a well respected bodybuilding nutritionist and it is aimed at cutting.

It was just an example really, you can change bits about.

The argument for doing cardio early morning is that you will hit a fat burning zone, as opposed to burning off the carbs you just ate for breakfast.

cottage cheese has absolutely bot all fat, but it is very high in casein protein, which gives you a good slow release of protein during the night. It is aimed at muscle retaining though so you could get rid.

The basics are there though, chicken, fruit, veg, oats, green tea - it's all good stuff

I keep meaning to start this but been hectic lately

he wants to lose some weight not run against arnie for president of america

7.30am : wake uo

7.35 am: fuck wor lass

7.38am:gan back to sleep

8.30am:gan to work

10pm:fuck wor lass

12pm gan to bed

very true. an unquestionable ball ache

more for ideas than to be taken verbatim

Couldn't be arsed with all that, mine is more like:

Breakfast: Half eaten kebab from last night after rolling out of bed 2 hours late for work washed down with some fllat warm irn-bru thats been left out all night.

Morning Workout: Start & sprint to the Metro for work, stop every 200 metres (because am out of breath. not because short bursts are better).

Dinner: Burger King: Supersize Chicken Royale/Double Whopper Meal. Large 'Diet' coke. The word diet sort of makes supersize not look as bad.

Afternoon Workout: This is where I try & boost my balance skills by just leaning back on the chair from my desk for the duration of the afternoon, great for awareness to if your quick enough to stop yourself from falling to far back & splitting your nut of the concrete floor.

Rest: Sleep on Metro on way back

Evening Meal: Normally Mild Curry Super Noodles & can of Carling/Strongbow whatever is in the fridge.

Evening Workout: A workout I call fetch, play Pro Evo on Live, get annoyed like fuck at some Spanish kid who keeps running down the line, squaring it back in & tapping it over the line, the hurl the controller off the wall at great velocity to let out the anger. Calm down then try & locate the controller before the cunt scores again.

Supper: Tea & Toast Stay up to stupid o'clock watching Nightwatch on ITV, finally dose off & get about 3-4 hours kip before going back to graft.

At the minute I dont seem to be getting any bigger, but hoping to fill out by summer so I look hard as fuck on holiday

pmsl

A man can dream

LOL at Carson

My typical diet is:

5am - 6am -wake up

50g protein and oat shake with skimmed milk.
30g porridge oats with semi skimmed milk.
Banana


9.45am

30g porridge oats or 2 slices of wholemeal bread.
Fruit
Homemade protein bar.


12.35pm

2 wholemeal pittas with approx 150-200g chicken breast and salad.
30g pasta
Fruit and maybe a yoghurt


15.30pm

30g protein shake with semi skimmed milk and a banana.

Gym - 45mins to 1 hour and then have 70g protein and oat shake.


6pm -

150g chicken breast or steak with wholemeal pasta or rice and salad. or maybe sweet potatoes.


9pm

30g protein shake.


Then I eat and drink shit all weekend.

I also try to drink atleast 2 litres of water per day and I don't do much cardio.

Squash for 45mins and 5 a side football for 1 hour a week.

Then maybe 20mins on the bike at the gym every now and again.

breakfast - 2 x lambert and butler and a cup of tea
rush to work
break - 2x lambert and butler and a cup of coffee followed normally by a packet of walkers finest.
get in from work
wander around for a bit whinging until i can be arsed to cook
evening meal - scran as much bait as poss, normally cant move until about 10 o clock
supper - 2 x lambert and butler
beed