I am not a doctor and I am not trying to be. Before you start any exercise program you should contact your doctor before doing so.
MY NUTRITION
3 meals per day. Containing; complex carbohydrates, proteins, fibers and good fats. All liquids are calorie free; water, tea, coffee, green-tea.
3 snacks per day. snacks 1 & 2 can be made of complex carbs, proteins, fiber, but snack 3 is protein based.
Liquids have no calories; black coffee, black tea and about 3 liters of water per day.
SUPPLEMENTS
Mixed Whey Protein and Creatine shake 30 min before workouts.
Sports Recovery Shake after workouts (contains whey, creatine, carbohydrates and essential amino acids).
Also taking creatine on non workout days before lunch.
Cod Liver and Omega 3 oils.
STRENGTH
Mon, Wed & Fri: working out at my local gym, 30 min sessions. Currently lifiting heavy weights with 6-8 or 8-10 reps.
CARDIOVASCULAR
RUNNING: (Tue, Thur & Sat) Running a circuit and setting time goals. Once I have reached the time goal then the circuit gets tougher.
CYCLING: If I feel that I am going to dip into a plateau I will plan a long and hard cycle (normally on Saturdays).
The body has three ways that it produces energy. Two of these are anaerobic (without oxygen) and the third is aerobic (with oxygen);
CREATINE PHOSPHATE (CP) SYSTEM
This energy system does not require oxygen, it’s very explosive, the intensity of the activity will be at about 95-100% MHR. It fatigues very quickly about 0-10 seconds. The activities that use this energy system are short and explosive, requiring short bursts of maximal effort; weightlifting, 100m sprint, golf swing, etc.
LACTIC SYSTEM
This is also an anaerobic, it is rapid (not as explosive as the CP system), the energy source comes in the form of glycogen and it produces a waste product called Lactate Acid (that burning sensation in the muscles), this system can go on for longer than the CP system around 1-3 mins. The level of intensity will be around 60-95% MHR.
OXYGEN SYSTEM
As it name states this is the aerobic energy system, so the speed of energy production is slow and not quick to fatigue. Its energy source is glycogen and fat. It occurs in low intensity activities up to 60% MHR; running a marathon, swimming, etc.
