Magazines meal plan and workout plan

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  1. #1
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    Magazines meal plan and workout plan

    This is from a fitness magazines workout book, what do you guys reckon?
    Breakfast
    1 glass OJ
    1 serving wholegrain cereal ( oatmeal etc)
    1 cup 1% fat milk
    1 scrambled/ poached egg
    ( made on non stick skillet)
    2 slices toast
    1 tbsp margerine
    350ml latte ( with low fat milk)

    Mid-morning snack
    1 medium to large banana
    18 almonds

    Lunch
    6-inch steak and cheese sandwich ( with lettuce, tomato, onion, green pepper, olives, oil, vinegar salt & pepper)
    1 glass of fruit juice.

    Pre-workout snack
    1 can tuna in spring water
    2 muesli bars

    During workout
    470 ml sports drink
    water

    Post workout snack
    MRP

    Dinner
    Panfried salmon, with jacket potato, salsa and salad.

    Before bed
    One cup of unsweetened orange juice over one large wheat biscuits ( ie wheatbix)

    Work out

    Monday: legs, abs

    Roman deadlift 3 sets 10-12 reps
    Smith machine squat 4 sets 10-12 reps
    Split squat with dumb-bell 3 sets 10-12 reps

    Superset 1:
    Lying hamstring curl 3 sets 10-12 reps
    Leg extension 3 sets 10-12 reps

    Superset 2:
    Ab crunch 3 sets 12-15 reps
    Twisting Crunch 3 sets 12-15 reps

    Wednesday: Chest, shoulders and triceps

    Incline dumb-bell press 4 sets 10-12 reps
    Flat- bench barbell press 3 sets 10-12 reps
    Seating dumb-bell shoulder press 3 sets 10-12 reps
    Lying EZ-bar french press 3 sets 10-12 reps

    Friday: Back, biceps

    Bent-over barbell rrow 4 sets 10-12 reps
    Lat pull-down 3 sets 10-12 reps
    Seated cable row 3 sets 10-12 reps
    Seated incline dumb-bel curl 3 sets 10-12 reps

    NOTE Rest 60-90 seconds between ALL sets.

    What do you guys think? That was nucking futts to type. It's taken me ages.
    "Lift big, eat big, rest big"
    "Rome wasnt built in a day"
    "Go heavy or go home."

  2. #2
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    Forgot to add cals 3,121 protein 160g Carbs 472g Fat 76g.

    What do you guys think?
    "Lift big, eat big, rest big"
    "Rome wasnt built in a day"
    "Go heavy or go home."

  3. #3
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    Alot of carbs not enough protein

  4. #4
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    Originally posted by Fade
    Alot of carbs not enough protein
    And too many bad carbs



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  5. #5
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    with all the info i've gathered on nutrition over the past few months that diet looks pretty shitty to me

    too many unnecessary items

    why would you want OJ and cereal before bed? pure carbs!

  6. #6
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    and that seems like A LOT of carbs and definately not enough protein... not to mention the fat even seems a little high as well...

  7. #7
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    one more thing... from personal experience i wouldn't recommend training chest and shoulders on the same day... but maybe that's just my own personal preference...

    i prefer this split:

    day 1 - chest, tri's, abs
    day 2 - back, bi's (abs if i skipped them on chest day)
    day 3 - rest
    day 4 - legs, abs
    day 5 - shoulders, traps (plus abs if i skipped them on leg day)
    day 6 - rest

    if for some reason i need to train 3 days in a row, i usually take a 2 day rest... but not always...

  8. #8
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    Okay I agree with you there skib, I don't actually have a split down quite yet but I am training mon-thurs and then swimming friday
    "Lift big, eat big, rest big"
    "Rome wasnt built in a day"
    "Go heavy or go home."

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