Aug 11 2011, 12:01 PM, updated 15y ago
Starting Today i'm going to list my diets and my workout routines. I'm still a newbie here so i might still do something wrong. I started working out since 1st of June with the weight of 110 KG and now my weight is 95KG already losing 15 KG but still a long way to go for me.
Goals: is to lose weight and shape up
Monday: Bench Press 50 KG 3 sets x 10 Reps, Incline Chest Press 40KG 3 sets x 10 reps , DB Fly 12.5Kg per DB 3 sets x 10 reps, DB Press 12.5Kg per DB 3 sets x 10 reps, DB pullover 12.5 Kg 3 sets x 10 reps, Situps 150, Core exercise (plank etc). cardio using cycle with target of 400 Calories.
Tuesday: Shoulder Press 12.5 Kg 3 sets x 10 reps, Military Press 10 Kg 3 sets x 10 reps, Shoulder Shrug 15 KG 3 sets x 10 reps. Close Grip 30KG Bench Press 3 sets x 10 reps, DB tricep extension 12.5 KG 3 sets x 10 reps. Situps 150, Core exercise (plank etc). cardio using cycle with target of 400 Calories.
Wednesday: Concentration Curl 12.5Kg 3 sets x 10 reps, Hammer Curl 12.5 KG 3 sets x 10 reps, Alternating Curl 12.5 Kg 3 sets x 10 Situps 150, Core exercise (plank etc). cardio using cycle with target of 400 Calories.
Thursday: rest day
Friday: Squat 30 KG 3 sets x 10 reps, Dead Lift 30Kg 3 sets x 10 reps, Concentration Curl 12.5Kg 3 sets x 10 reps, Hammer Curl 12.5 KG 3 sets x 10 reps, Alternating Curl 12.5 Kg 3 sets x 10 Situps 150, Core exercise (plank etc). cardio using cycle with target of 400 Calories.
Saturday and Sunday: rest day
As for my diet:
Breakfast: Oatmeal with raisin and 1 scoop ON 100% whey
Snack time: banana
Lunch: Steam chicken breast or Steam Fish with steam vegies
Snack: Yoghurt
Post W/O: 1.5 scopp of Nitro-Tech Hardcore Pro Series
Dinner: Oatmeal + Veggies
Kindly please point out where i do wrong because i'm just a newbie
This post has been edited by Mr.PostMan: Aug 11 2011, 04:01 PM
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