My training regime

[cool-cat]

1st september.
10 minute warm-up
3 rounds shawdow boxing.
3x10 bench press
2x10 incline bench press
3x10 chest flys
3x10 bicep curls
3x10 leg extensions
2x10 calf raises.

Diet.
Meal 1: 2 weetabix, 330ml milk and i slice whole meal bread.
Meal 2: salmon fillet and tomato 330ml milk
Meal 3: Mashed potatoes mixed wiht milk. Carrots and brocholi.
Meal 4: Cereal (bran) 330ml milk handful of grapes.
Meal 5: 1 piece of fruit

[SouthpawSlayer]

very little protein in your diet for hypertrophy training

[cool-cat]

I ran out of protein shakes and i would normally take two a day. hopefully get some soon.

[SouthpawSlayer]

eat some eggs or tuna better than those shakes man

[cool-cat]

eat some eggs or tuna better than those shakes man

some days i make a omlette wiht only egg whites. the main reason i take shakes are i train late at night at dont want the food lying in me all night.

[cool-cat]

2nd september

10 minute warm up
12 rounds on bag
3 rounds sparring
10 minutes skipping
3 rounds shawdow boxing
strength exercises
cool down


Diet.
meal 1: 2 weetabix, 1 slice of brown bread and 330ml water.
meal2: Home made vegetable soup 330ml milk
meal 3: home made vegetable soup, 1 slice of brown bread. 330ml milk
meal 4: 1 egg white, 1 slice of brown bread with tuna.

[cool-cat]

any ones advice is greately welcomed.

[RDJ]

Originally Posted by cool-cat

some days i make a omlette wiht only egg whites. the main reason i take shakes are i train late at night at dont want the food lying in me all night.

Do not throw away the yolk, please!!!

It's the best part of the egg. Half the protein and all the nutrients. The fat is a good addition to your diet as well, you seem to be running dangerously low on it. Your diet is very low in calories altogether, your workout being geared towards hypertrophy. The food won't lie in you all night, it will be used to replenish your sugar levels in blood, liver and muscles, and to recover from your workouts.

Diet: Add fats from natural sources, increase protein intake, and in general eat more.
[Only registered and activated users can see links. ]

Workout: Ditch the isolation exercises in favor of compound lifts. There is no need to do bicep curls for a boxer.
[Only registered and activated users can see links. ]

[cool-cat]

i thought that would be enough for someone around the 60kg mark. the reason for the bicep curls was that i wanted to see if the kerry kayes programme works or not.

thanks for advice.

[RDJ]

Originally Posted by cool-cat

i thought that would be enough for someone around the 60kg mark.

I'm about 68 at the moment and I eat at least double, probably even triple that amount. If you're working out daily I can't imagine that being enough. Regardless of weight and calorie intake the diet could use some improvement.

Originally Posted by cool-cat

the reason for the bicep curls was that i wanted to see if the kerry kayes programme works or not.

thanks for advice.

I see, Kayes

[cool-cat]

going to change the weetabix for oats. and have a protein shake after training and then add the egg whites to another meal. even with that low calorie diet i still have a lot of bother slimming down and losing weight.

[cool-cat]

3rd September
Training:
Morning: 1.5-2 mile run
Evening: 3x10 shoulder press
3x10 lateral raises
3x10 shoulder press behind head
3x10 bent over rows
3x10 dumbbell shrugs
2x10 tricep dips.

Diet:
Meal 1: 2 weetabix, slice brown bread, 330ml milk
Meal 2: vegetable soup, 330ml milk
Meal 3: mashed potatoes (mashed in milk only), sweetcorn, half a protein shake, 330ml milk
Meal 4: protein shake and one apple.
Meal 5: 1 egg omlette

(each protein shake has 20g of protein per serving)

[cool-cat]

RDJ do you think i still need more calories?

[cool-cat]

4th September
Training:
10 minute warmup
1.5 mile run
12 rounds on bag
3 rounds sparring
8 minutes skipping
5 minute cool down.

Diet:
Meal 1: 2 weetabix, 1 slice brown bread, 330ml milk
Meal 2: Half a tin of beans, slice of brown bread, half a protein shake.
Meal 3: Lasagne 330ml milk.
Meal 4: Protein shake, 1 apple.

[cool-cat]

5th September
Training:
rest day

Diet:
Meal 1: 2 weetabix, slice of brown bread, 330ml milk
Meal 2: slice of brown br,ead, 1 egg half a yolk and half a protein shake.
Meal 3: Pasta in tomatoe sauce, 330ml milk
Meal 4: 2 slices of brown bread with chicken. no butter.