Hey there gang,
decided to keep up a journal so i stay focused.
31 yr old
155lbs- roughly 11 stone
height 5' 8''
Basically my goal is to drop my bodyfat to under 20%, ideally 15%
heres the masterplan......
gonna drop most carbs, thats what has got me into this doughy flabby state. embrace my treadmill, and do a full body workout 3 times a week
also gonna take whey protien, multi vitamins and fish capsules...
any help or advice will be much appreciated.
this is how my food will look on a daily basis....
breakfast- 1 brown toast, 1 egg, plus 2 egg whites- glass of milk
snack 1- whey shake with peanut butter and banana
lunch- tuna sandwich, wholemeal bread, carrot and cucumber sticks
snack 2- handful of peanuts, apple
post workout shake
dinner- piece of meat-veggies
also to drink 3 litres of water throughout day.
cardio- hiit 20mins 16kph/12kph
on days where im not doing weights will do 5km run
FBW- 3 x 10 bench press (40kg) yes im weak.....
3 x 10 squats
3 x 10 barbell row
3 x 10 deadlift
2 x 10 dumbbell bicep curl 15kg per arm
2 x 10 tricep extensions 15kg per arm
3 x 10 sit ups on sit up bench, 1st set no weights
2nd set 1 15kg dumbbell
3rd set 2 15kg dumbbells
i have the insanity program that i want to do after i shed some bodyfat.... that is really tough. also i might do Tabata 2-3 times a week depending how im feeling
Will officially start on Monday