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).

Pumping Up: Back Muscles & Old Man Quads

Posted by: disciplineorregret : Category: The Beginning, Workout Program

I have just finished my morning workout, and like I said I upped my reps from 8 to 10 this morning and I am feeling it (all over!).

When I started on Monday with the added dumbbell weights I had it in mind to really focus on my form when doing my back and legs; the bigger the muscle the bigger fat burn. I feel that I accomplished this and boy did my quads let me know! Yesterday I was walking around like an old man as my quads ached.

I made sure that I got a good nights sleep on Monday and last night so I would be able to push through this morning’s workout. I slept in, waking up at about 4:23am I jumped into action, completely forgetting about my pre-workout stretching.

I will have fallowed the workout that I am on now for 3 weeks this Friday. I am considering changing it for next week to keep my variations in motion for each workout that I do. Well more about that when i change it over the weekend.

So this Friday I will nudge my reps up again to 12.