Thread: Suggestions

Alright, I've stopped training since my last post because I know that I dont have enough information and my trainings weren't consistant, I'm currently organising myself with a training program and diet, can you please give me your thoughts on both of the matters..

Age: 20
Height: 185cm
Weight: 93kg
BF: 12-13%

Goal: to get to about 3-4% bodyfat and grow in size.

Alright, So far, i've worked out that I'm going to start slowly and work my way higher and higher...

Morning is a run: I'm starting at 15 minutes and running at 9mph, i'll work up my time by about 5 minutes per week until I get to 30 minutes, then I'll up my speed to about 12mph. If i'm doing well with that, i'll continue to up my time by 5 minutes a week until I get to 1 hour of running, then I shall increase my running speed by 1mph every week. After that, I'll start running off the machine.

Weights: (Day 1: Chest/shoulders/abs - Day 2: Legs/back/abs) I'm starting with lowish weights, about 75% of my max for each exercise, with 2 sets of until fail (at that weight) and then a dropset from my max.

Evening Sprints: about 30-45 minutes of sprinting activities, polymetrics, uphill and downhill sprints and about 15 sprints of 20meters up to 100meters

(5 days a week with this training, 1 day a week will be gameday with an all-over body gym session (light) and a game, and the day after gameday will be rest day.)

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Breakfast: I need a meal for breakfast, I was thinking about a fruit salad, simply because I cant live without my fruit.

Morning tea: A Vegetable based soup with chicken in the soup approx. 1 and a half cups.

Lunch: a Vegetable based Stir fry, very little oil beef strips and rice/pasta to go with it (I'd say about 100g beef, and about 400g vegetables)

Afternoon tea: 200g tuna with about 200g vegetables
Protien Shake after gym session

Dinner: 250g meat chicken/beef, 1 potato and vegetables

This will last exactly 4 months from next tuesday, without interruption.
I want to know if anyone can give me any of their opinions on my training/meals and hopefully give me some food for thought before i begin. Some changes wouldnt go astray either,

Once I begin, you can find my weekly results in the other thread, I forget what its called, something like training results or follow a program or whatever. I will detail how i feel, my fitness changes, and what im thinking of the diet and trainings and i would love to have continued suggestions to help me along.

Any question you need answered, just post a reply and I'll get back to you asap.

I'll venture to say that you might hit 4%, I did it once when i was 20 but only held it for about 2 weeks because I got so weak. I also have to say you will have a hard time hitting your muscularity goals if you don't already have it hiding under some fat. That's a shit load of running to build muscle man, you'll need a freaking nutritionist on call.