Gym Routine

Goals:

My initial goal is to lose my small but noticeable gut! Running keeps my overall weight under control but I want to lost the gut which currently sticks out further than my chest! I will do this by good diet and weight training, following Neil's diet book.

Basic Measurements @ 15th Oct

Chest: 38 ins
Waist: 37 ins

1st Feb Measurements

Chest: 40 ins Waist: 36 ins

Diet:

Having read Neil's book I need to eat less but more often, i.e. get away from 3 meals each day with nothing in between. I need to eat more protein and less carbs.

I have recently joined a gym and my current routine is as follows. I am a runner so there is no cardio built in.

10 minute warm up - cross trainer / treadmill.

Bench press - 3x10 @ 60 kg

Dips - 3 x 10

Shoulder press - 3x8 @ 18 kg each dumbell

Preacher curl - 3x10 @ 35 kg

Bent over row - 3x10 @ 55 kg

Squats - 3x10 @ 30 kg (now 45 kg)

Leg curls - 3x10 @ 45 kg

Leg extension - 3x10 @ 45 kg

Incline flies - 3x10 @ 18 kg each dumbell

Variations:

Cable chest crossover - 3x10 @ 35 kg each side

Lat pulldown - 3x10 @ 55 kg

Seated row - 3x10 @ 60 kg

Non Gym Day Diet

My general diet on a non gym day is as follows:

7am - Porridge Oats, semi skimmed milk. 1 piece toast with peanut butter. Protein shake

10am - Apple, banana, meat sandwich

1 pm - chicken breast with rice and home made sweet and sour sauce, or tuna,pasta and sweetcorn, or homemade spaghetti bolognese

4pm - protein shake, fruit

7pm - 4 scrambled eggs (1 yolk) or Tuan salad

Drink - 2 litres

Gym Day Diet

Early training:

7am - Protein shake, 1/2 cupful porridge oats with semi skimmed milk

8am - gym. 50g Protein shake with 80g glucose powder straight after.

9am - 2 peices toast with peanut butter

1pm - Tuna pasta sweetcorn

4pm - Protein shake. 4 scrambled eggs with 1 yolk

7pm - Chicken breast and salad


Afternoon training

Early training:

7am - Protein shake, porridge oats with semi skimmed milk. 1 slice toast with peanut butter

10am - 2 pieces fruit

1pm - Chicken breast with homemade sweet and sour sauce

4pm- gym. 50g Protein shake with 80g glucose powder straight after.

5pm - Homemade spaghetti bolognese

7pm - Protein shake. 4 scrambled eggs with 1 yolk.