I am always into sports (mainly footy and badminton) and in the last 2 years have an obsession for weight training, nutrition and taking supplements. I always believe that healthy body gives healthy mind. I have read somewhere too that a fit, muscular body is one of the best ways to peackocking

I will explain my weekly workout routine. It isnt meant to advice anyone how to train and eat, it is just a routine which works best for me:

Training:

I train 4 times a week (Mon - Thurs), normally after work from 4.30pm. It never lasts more than 1.5 hours.

Each consists of 10 minutes of stretching and warming up.

Monday - Chest & Tricep
Tuesday - Shoulder & Abs
Wednesday - Legs (Thighs, Calves)
Thursday - Backs, Arms and Bicep

I normally 3 different exercise for each muscle group (4 sets of 10-12 reps each exercise) but I wont describe each exercise cause it will take too much time and space but it is nothing out of the aordinary, just a classical weight training excercises.

After that, I stretch again and have a shower or if time permitting I spent 15minutes in the steam room (bliss!!)

On Fri - Sun, I will go for a short run (30mins) as my Cardiovascular exercise. Now this is what works best for me and have been doing this for the last 6 months.

Nutrition:

I religiously eat 6 small meals a day. I try to consume between 2500 - 3000calories per day (40/40/20 split - protein/carbs/fat). It works for my weight and what I want to achieve.

First meal (6am) - always oat cereals with skimmed milk (carbs) and a tin of tuna (protein) .

Second meal (9.30am) - Tuna fish, brown bread and flax seeds (1 spoon)

Third meal (12:30pm) - Chicken or Turkey, brown rice and green vegs.

Fourth meal (3.30pm) - Protein shake, pineapple and brown bread (Before training).

Fifth meal (6pm) - Chicken or Turkey, flax seeds (1 spoon), brown rice and green vegs.

Sixth meal (9.30pm) - Protein shake or tuna and brown bread with peanut butter

Suplementation:

I use:

Protein Isolate (shake) - As above

Vitamins (various mainly C, B-6, Q10, Amino acids, etc - ask me if you want a rundown of the vits I take ) - every morning after first meal and with 6pm meals

Flax Seeds Oil (Omega 3 Oil) - As above.

I am by no means an expert BUT this routine, nutrition and supplements work great for me, maybe it will also for some for you if you decide to follow it. It is not meant to be a guideline. There are tons of factors which can make a big deal on your results, body type, your other habbits (drinking, sleeping pattern, diet etc...), but most importantly is that we become aware of the importance of working out and having a healthy lifestyle!

Much Success!

I hear sex is good excersise ... try getting some of that

Thanks for the plan..............
I'm already starting to see results and been doing this for 2 months!

I think that this is a good fitness plan

I have studied sport and heath and fitness of 3 year at college and I can say that this plan is a really good one

I do a lot of sport I mean a lot!!!!

But me being 21 at the mo I can still eat what I want and still be thin but as I am told I have hollow legs or I must have because I eat so much!!!!

Ohhh snap!!!


Cool Legend, my routine is a little different.
I've taken a little holiday from gym work recently. When I'm on it my routine is 7 days:

Monday: Chest
Tuesday: Biceps
Wednesday:Triceps
Thursday: Back
Friday: Shoulders
Saturday: Core (except abs)
Sunday: Abs

I work-out for no more than 45 minutes. After which time various chemicals in your body that are required for muscle growth are used up. So any longer than this is counter-productive.

I lift a weight that I can only squeeze out about 8-10 reps on the first set, and lift to failure / completion. The last rep the one you really force out, and is almost impossible to complete is the one where all the muscle growth is caused. I tend to do 3-4 sets of each exercise, and 6 exercises for each days muscle group.

I also do HIIT skipping twice a week, and walk to and from work (3 miles each way).

I change my routine every 3-4 weeks to continue to give my body something shocking. So might do up pyramids, then down pyramids, then 5 second rests, then slow lifts. If you do the same routine all the time, the effects become less and less.

As for diet. I too eat a lot of small meals usually 6 same as Legend.

Breakfast: Porridge
Mid-morning: Scrambled eggs, 1 slice of wholemeal toast
Lunch: Tin of tuna, wholemeal bread, nuts
Mid-afternoon: Chocolate and nuts (this is my pre-gym energy meal)
Post-gym: Protein drink, glucosamine sulphate
Dinner: 500g white meat (red once a week), vegetables, wholemeal cous cous
Late evening: Smaller portion of what I had for dinner

And, yes Swype, I get plenty too



Peace

Yeah man ...its a working progress....!!

Thats all Im doing at the moment . Until that drys up I might hit the gym again. Tho I very much doubt thats happening in the near future

I'm doing a similar weights routine. I must admin, my diet isn't anywhere near as rigid as yours. I have a couple of protien shakes a day and 5g Creatine. I try to get plenty of protein but it's by no means a regime.

I also try to get 15-20 mins of cardio in 3-4 times a week to lose some excess weight (I'm 14 stone 3)

Cant weight to get properly in shape. I'm starting to bulk out a bit in the right places

Great thread. I’ve worked in fitness for years and some old skool mates of mine have just come back from travelling the world coaching on cruise liners so I’ve upped my training from Regular to Spartan and we’re back doin the MMA. Fookin reet busy at the moment, s'the nutz though :]

Some good stuff here, some quick thoughts...

For weight loss, keep the cardio sessions at the back end of the weights routine as your body will switch from readily available muscular stored glycogen to fat reserves after 20-40mins depending on intensity. This means you get your tightest squeeze out of your sets and are ready to burn fat for cardio. Shredded in no time :]

Dunno where you read this. Hormonal mediated muscle growth happens when you're resting/sleeping. If you mean the glucose that you're burning during the session then trainers use a isotonic glucose drink (or jellybabies, footie players swear by em) to extend sessions to 90 minutes. Pro's do this for maximum gain. Again, depends on your requirements.

Also, sups are minefield. Glucosamine is lookin like it promotes insulin resistance from the doses involved and protein drinks are notoriously full of swill. 3 - 6 Eggs in a glass, drunk to Eye of the Tiger for taste, will do.

Meself, I do compound weighted body resistance for any muscle groups I feel like growing and everything else is plyometrics for the MMA.

That and full contact fucking :]

Great to see so many people working out in here, use it or lose it.

After 2 years gone is the beer belly and being replaced with 20lb of muscles...