This is just a general idea of how you could breakdown you diet and training to reach your goal and maintain a very healthy diet. DIET: 2500 calories a day. - 10oz Grains daily (oatmeal, cereal, pasta, rice) - 7oz Meat (lean steak, chicken, turkey, tuna fish, eggs) - 3 Glasses Milk (it won't hurt to use 2%) - 3 Vegetables (salad, potatoes, corn, a glass of v8 does count.) - 2 Fruits (bananas, berries, oranges, a glass of 100% juice does count). - Multivitamin Daily (no description needed, just take one). - Protein Shake directly after workout (optional) TRAINING: 5-6 days a week. Monday/Wednesday/Friday - 2-Mile Run (increase by half a mile every two weeks until you can do 6 miles) - 50 Pushups (increase by at least 10 every week until you can do 100) - 50 Situps (increase by at least 10 every week until you can do 100) - 3XMAX Pullups/Chinups (alternate between the two for different benefits) - Weights (individual goals that you want to meet) Tuesday/Thursday - Boxing Workout - Jump-Rope Intervals. Saturday - Play a sport, in your case (cricket). Sunday - REST, IMPORTANT.
i week in, and i am feeling ****ing great! i love the food, fish, chicken, vegatables eggs etc. and i have a real buzzy, energetic feel....sparred 7 three's last night, aint done that for ages.. liking it..