UK-Muscle.co.uk Forum banner
1 - 8 of 8 Posts

·
Newbie Trainer
Joined
·
36 Posts
Hi all I am new on here, I have visited the site a few times in the past but only today become a member

I have just started back at the gym after about 12 months out I I had about 6-8 months in the gym until about last October dont know why I stopped but ever since I have struggled to get back into it so this time hopefully its for real.

I have never really been happy with my body I have been overweight for a while now

My Stats

Age 28

Height 5ft 4in

Weight 76kg

Waste 34 (a bit too tight now though)

not sure how to work out body fat

See below my Training Routine that seemed to of worked well last time round

All 5x5

Day 1Pull Routine

Dead LiftsDumbell Rows

Barbell Curls

Rope Crunch 4 x 8

10mins Running @ 5mph

10-15 mins on cross trainer

Day2

10mins Running @ 5mph

10-15 mins on cross trainer

Rope Crunch 4 x 8

Day3

Push RoutineFlat Barbell Bench Press

Barbell Shoulder Press

Close Grip Bench Press

Rope Crunch 4 x 8

10mins Running @ 5mph

10-15 mins on cross trainer

Day4

10mins Running @ 5mph

10-15 mins on cross trainer

Rope Crunch 4 x 8

Day5

Legs

Squats

Rope Crunch 4 x 8

10mins Running @ 5mph

10-15 mins on cross trainer

My diet is non exsistent this is something I have never nailed

I get up @ 6:45 - 7:00

Breakfast

Crunchey Nut Cornflakes @ 7:30

Protein Shake @ 7:30

Apple @ 10:00

Dinner

Ham Sandwich

Bannana @ between 15:00/16:00

Training @ between 17:00/17:30

Protein shake after training about 18:00

Tea

between @ 18:30/19:00

Jackett Potatoe, breaded chicken, beans or something simillar

and thats it I normally go to bed between 23:00/23:30
 

·
Newbie Trainer
Joined
·
36 Posts
Discussion Starter · #3 ·
Robbie said:
Eat more! You don't do much on leg day either?
What would you suggest on legs also when you say eat more I dont really feel hungry I got back from the gym tonight about 18:45 had a protein shake then Jackett Potatoe, Cheese, Beans & Chicken Lattice and I am full
 

·
Gym Addict
Joined
·
181 Posts
Welcome mate.. I think you have to stop eating bread after 19:00. I know that only meat wont make u full but avoid the bread at nights or swich it to steamed vegetables.
 

·
Newbie Trainer
Joined
·
36 Posts
Discussion Starter · #8 ·
cheers all, just need to get my diet sorted now, is there a huge difference between someone training with no diet and someone training with the correct diet because my last time at the gym which was about eight months solid I did begin to notice a difference in my shoulders, chest & arms and I didnt have a diet.
 
1 - 8 of 8 Posts
Top