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
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.
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.
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. [url]http://www.eastsideboxing.com/forum/showthread.php?t=161999[/url] Workout: Ditch the isolation exercises in favor of compound lifts. There is no need to do bicep curls for a boxer. [url]http://www.eastsideboxing.com/forum/showthread.php?t=112760[/url]
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.
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. I see, Kayes :blood
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.
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)
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.
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.
