DISCLAIMER

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).

Workout Upgrade – Start Burnin’

Posted by: Andrew : Category: Workout Program

So next week I am going to be stepping up my strength training workout. My muscles have already gotten use to my current workout so it’s time to start them burnin’ again!

Check out my workout upgrade;

Mon, Wed & Fri – Strength Training

Raised-Feet Crunch (Upper Abs) 12x
Raised Knee-in (Lower Abs) 6x
Corkscrew (Obliques) 8x
Swim (Lower Back) 10x
Squats with Dumbbells (Glutes) 12x
Pile Squat with Dumbbells (Hamstrings) 12x
Fly (Chest) 12x
Bench Press (Chest) 12x
Bent-Arm Dumbbell Row (Back) 12x
Side Raises (Shoulders) 12x
Hammer Bicep Curl (Biceps) 12x
Tricep Press Up (Triceps) 12x

Tuesday, Thursday & Saturday – Cardio Interval Training

20 minutes on an exercise bike; starting with a 2 minute average pace and then a 2 minute fast pace (this is one set); doing 5 sets.

NOTES:My blood pressure a lot better now, so that’s another reason to step things up (especially with my cardio). My goal with this new workout is to do three circuits each session. I am also wanting to push and get on top of my cardio workout as I only followed the cardio workout once since I have started this year. Sunday is my day off.

If anyone has any tips/suggestions for my workout please give me a comment, thanks!