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.
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.