TomKend

After much thought and general persistance I thought I've come this far lets see what we can do.

I have trained, and dieted to suit progressively over the last 2 years mainly spurned on by me getting married in July last year.

Over this time my strength and physique has improved greatly.

I see a trainer who has helped me out greatly. I see him once a week and we feedback on the weeks training and the diet to see if it needs any tweaks. Therefore my diet and training are very consistent. We have progressively altered my training programs to get the most out of them. (i.e. cycling the training phases to either aid strength, lean mass or endurance).

So the plan was set:
1st Timers @ EAST OF ENGLAND CHAMPIONSHIPS

• 2nd September 2007

• Current lifestyle:
  • Full time PE Teacher
  • Training on average 4-5x per week (weights), including average 20mins of Cv.
  • Extra CV Sat / Sun Am 40mins pre-Breakfast

As a Teacher I am on ½ term Hols at the mo (26th May - 3rd June), so will be doing Am CV for 40mins pre-Breakfast each day.

Info on myself:
Current Stats:

• Age: 26
• Weight: 88kg
• Height: 5ft 6½”
• Body Fat: 15% (Need to get this confirmed)
• Chest: 44½ "
• Arms: 16½”
• Waist 34"
• Calf’s 16"
• Thighs 25"

Current Training:
· 2-3 days on, 1 off, 3days on.

· Training Day 1: Legs - Quads
· Training Day 2: Chest, Hams & Calves.
· Training Day 3: Arms – Bi’s & Tri’s
· Training Day 4: Back (with trainer Brandon)
· Training Day 5: Shoulders

Current Diet is as follows:
Monday:
On rising:

• 15 grams of glutamine in water
• 1 gram vit c. 25mg zinc.

Breakfast (0645):

• 75g oat mix made in water,
• 2 scoops(50grms) of whey isolate powder (in water)

Mid morning (1100):

• 150grams chicken breast grilled (Flavour with spices)
• Large leafy green salad, cider vinegar
• 1 pint of water.

Lunch (1320):

• 75 grams of oats / Weetabix
• 1 and a half scoops whey isolate in water.

Mid afternoon (1530):

• Whey isolate protein shake (2 scoops) with 1 desert spoon of oil blend.

Post Workout (1800):

• Straight after have 1 scoop isolate and 1 desert spoon honey.

Mid evening (1930):

• 150 grams of salmon,
• 80 grams green beans,
• 2 chopped mushrooms.

Before bed (if needed):

• 1 scoop whey isolate shake in water, with 1 desert spoon of oil blend

Tuesday:
As Monday.

Wednesday:
On rising:

• 15 grams of glutamine in water
• 1 gram vit c. 25mg zinc.

Breakfast (0630):

• as Mon / Tues.

Mid morning (1100):

• 150 grams chicken or tuna
• Large baked potato (250grams),
• 1 pint of water.

Lunch (1320):

• As breakfast except just 1 scoop isolate.

Mid afternoon (1530):

• 1 scoop isolate shake in water,
• 2 apples.

Post Workout (1800):

• Straight after have 1 scoop isolate and 1 desert spoon honey.

Mid evening (1930):

• 150 grams of tuna or chicken , turkey,
• With vegetables, any amount.

Before bed (if needed);

• 2 scoop isolate shake, with 1 desert spoon of oil blend.

Thursday:
On rising:

• 15 grams of glutamine in water
• 1 gram vit c. 25mg zinc.

Breakfast (0630):

• Omelette, made with 2 whole eggs and 8 whites., with onion and 2 mushrooms .

Mid morning (1100):

• 200 grams chicken breast with 1 desert spoon of oil blend.

Lunch (1320):

• 200 grams of salmon with
• 80 grams of green beans.

Mid afternoon (1530):

• 2 scoop whey isolate shake. with oil blend.

Post Workout (1800):

• Whey isolate shake (2 scoops) in water.

Evening (1930):

• 200 grams of steak with onions. Water.

Before bed:

• 2 scoop isolate shake with oil blend.

Friday:

• As Monday / Tuesday.

Saturday:
On rising:

• 15 grams of glutamine in water
• 1 gram vit c. 25mg zinc.

Cardio before breakfast.

Breakfast:

• Anything.

Mid morning:

• Protein shake with 1 scoop isolate.

Midday:

• Anything.

Mid afternoon

• Protein shake , 1 scoop isolate in water.

Post Workout:

• 1 scoop isolate shake in water.

Mid evening:

• Anything.

If training after have 2 scoops isolate in water.

Sunday:
On rising:

• 15 grams of glutamine in water
• 1 gram vit c. 25mg zinc.

Cardio before breakfast.

Breakfast:

• Omelette made with 8 egg whites. Flavour with onions and Soya sauce if required.
• 2 pints Water.

Mid morning:

• Whey isolate shake, 2 scoops with 1 desert spoon oil blend.

Midday:

• 150 grams chicken breast stir fried with spices.

Mid afternoon:

• As mid morning.

Evening:

• As midday.

Mid evening:

• As breakfast.

Before bed

• As mid morning.

Only do cardio on this day…..no weights.

I shall leave it at that and willing to answer any other questions you folkes pose.

I had been keeping my journal to date (from Jan this year) on Muscletalk, which can be read @:
http://www.muscletalk.co.uk/m_156812..._1/key_/tm.htm

Many thanks for your time.
Positive Criticism Welcome
Tommy K
All done bye bye