Terminator
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- Joined
- Jun 19, 2006
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Ok, i've had a few people from here ask for fitness tips e.t.c so i thought i'd come up with a training and diet plan that anyone can follow to achieve general health, fitness, muscle mass and fat loss.
Now, many people put training before diet if they want to get fit, you see some people working their asses off in gyms then going for a mcdonalds afterwards and wondering why the are not making any progress.
Eating is much more important.......you can live without training but you cannot live without eating.
So, i have come up with a balanced diet that will provide you with all the nutrients for good health, if you stick to this base you cannot go wrong.
Note: This is neither a "bulk up like arnie" or "lose loads of fat" diet, it's simply for becoming more lean and keeping fat off.
I have provided choices in each section so it dosn't get boring.
I have exluded the likes of whey protein shakes as not many people can be assed with these/i'm trying to make something suitable for everyone, if you want huge amounts of muscle however, they are vital, it's based on average adult as well
There is at least 1 choice in each meal suitable for vegetarian.
BREAKFAST -As soon as you wake up
Choice 1: 100g oats, skimmed milk, handful of nuts (cashews, walnuts)
Choice 2: 3 shredded wheat, skimmed milk, handful of nuts.
Choice 3: 3 slices wholemeal toast, 3 whole eggs (pure egg whites are prefered but i understand these are annoying to source)
With breakfast take a quality multivitamin tablet and a glass of pure fruit juice of choice.
Drink a litre of water in between these 2
PRIMARY LUNCH - "11 o clock break"
Choice 1: Can of tuna, 2 wholemeal pitta, sweetcorn, chopped peppers and green beans.
Choice 2: Chicken breast, brocolli and cup of wholegrain rice.
Choice 3: 2 Wholemeal pitta, natural peanut butter, snack of fruit/veg
Drink a litre of water in between these 2
SECONDARY LUNCH - Lunch time.
Choice 1: Baked sweet potato, 200g cottage cheese, piece of fruit.
Choice 2: Baked sweet potato, tin of mackerel, piece of fruit.
Choice 3: Red kidney beans, brocolli and salmon.
Drink a litre of water in between these 2
EVENING MEAL - Hard to choose if parents cook.
Choice 1: Stir fry with loads of veg, chicken breast and whole noodles/rice.
Choice 2: Steamed veg with lean steak or steamed fish.
Choice 3: TVP (soya based protein) chilli con carne, wholegrain rice.
BEFORE BED - About an hour before.
Choice 1: 200g cottage cheese.
Choice 2: Pint skimmed milk.
Choice 3: Very low fat natural yoghurt.
AFTER WORKOUTS eaten to recover after workouts.
Choice 1: Banana, skimmed milk, natural peanut butter....blended.
Choice 2: Yoghurt, skimmed milk, blended with fruit (smoothie)
Ok, so that's diet sorted, it is of course "not perfect" because everyone has different dietary needs but that diet is a healthy balanced diet that is simple and easy to prepare/obtain, provides at least your "5 a day" fruit and veg and the correct ratio of protein, carbs and good fats for health.
Now on to the training.
A simple and effective way to train is the Cardio, weights, rest 3 day cylce for good fitness and tone.
You simply have 1 day after another cycling through the 3.
Rest day has to come after the weights to allow body to recover.
-Cardio day (cardiovasular work) can be a running, jogging, swimming, martial arts or simmilar activity, anything that will take around 45mins and raise heart rate considerably.
-On weights day (or gym day if you like) you will train muscles using weights/machines, training muscles increases metabolism for like 48hrs and promotes great health, and obviously with a good diet their size increases allowing you more tone/strength/size.
-Rest day, very important to have a decent rest day, try and make it as relaxed as possible allowing your body to recover after the weights.
Now with the gym session, some people will work their entire body each session, this does not allow full recovery of muscles and will not be 100% effective for health and fitness.
What you want to do is a 3 day split with exercises, each time you go to the gym you cycle through one of the 3 days, so each muscle group has a full 9 days to recover.
I find the most effective grouping is the following
Day 1: Chest and Triceps
Day 2: Back and biceps
Day 3: Legs and shoulders
Abs, if you want to do them should be done on cardio day, abs will usually recover in 3 days and thus go well with cardio (sit ups usually are high rep, good cardio)
Chest and triceps
-Bench press (or machine equiv) 3 sets 10 reps.
-Dumbell Chest press (remove if not happy with free weights) 3 sets 10 reps.
-Pec fly (or machine equiv) 3 sets 10 reps.
-Dips (on bench edge, or use dip machine) 3 sets max reps.
Back and biceps
-Wide grip chins 3 sets max reps (or machine equiv, lat pulldown)
-Bent over rows 3 (or smith machine rows) sets 10 reps.
-Bicep curl 3 sets 10 reps.....really do these as free weights.
-Palms up wrist curl (forearm exercise) 3 sets 10 reps.
Legs and shoulders
-Deadlift, 3 sets 10 reps (MAKE SURE YOU DO THESE CORRECTLY)
-Squats, 3 sets 10 reps (AGAIN DO CORRECTLY)
-Calf raise, 3 sets 10 reps
-Shoulder dumbell press (or machine equiv) 3 sets 10 reps.
Gym sessions should last about 30 mins, providing you have around 1-2 mins rest between each set, the 10 reps should be "fairly hard" on the final set, but not to complete failure this will provide the optimum level of muscle workout.
And lastly sleep, make sure you get at least 8 hours good sleep a night, very important for health and fitness.
Ok, so a very brief, simple plan to follow to achieve good fitness.
Before anyone who "knows better" starts poking holes, this isn't designed for a pro bodybuilder or anything, i myself have a more hardcore diet e.t.c but putting that up wouldn't be very useful as i can't imagine too many people are prepared to have a liquidised trout and brussel sprout shake
Obviously this plan may need tweaking for individual use/bodytype and goal but i have done my best to make it an all rounder.
The most important thing to do with this plan is to stick at it, the no1 reason for people failing to get fit is giving up after a week "why am i not seeing any gains", you have to be patient and you WILL see results.
Good luck if you decide to embark on a fitness mission, if you need any more info/tips just PM me and i'll get back to you, whilst i'm no expert i know more than most. :thumbs:
Now, many people put training before diet if they want to get fit, you see some people working their asses off in gyms then going for a mcdonalds afterwards and wondering why the are not making any progress.
Eating is much more important.......you can live without training but you cannot live without eating.
So, i have come up with a balanced diet that will provide you with all the nutrients for good health, if you stick to this base you cannot go wrong.
Note: This is neither a "bulk up like arnie" or "lose loads of fat" diet, it's simply for becoming more lean and keeping fat off.
I have provided choices in each section so it dosn't get boring.
I have exluded the likes of whey protein shakes as not many people can be assed with these/i'm trying to make something suitable for everyone, if you want huge amounts of muscle however, they are vital, it's based on average adult as well
There is at least 1 choice in each meal suitable for vegetarian.
BREAKFAST -As soon as you wake up
Choice 1: 100g oats, skimmed milk, handful of nuts (cashews, walnuts)
Choice 2: 3 shredded wheat, skimmed milk, handful of nuts.
Choice 3: 3 slices wholemeal toast, 3 whole eggs (pure egg whites are prefered but i understand these are annoying to source)
With breakfast take a quality multivitamin tablet and a glass of pure fruit juice of choice.
Drink a litre of water in between these 2
PRIMARY LUNCH - "11 o clock break"
Choice 1: Can of tuna, 2 wholemeal pitta, sweetcorn, chopped peppers and green beans.
Choice 2: Chicken breast, brocolli and cup of wholegrain rice.
Choice 3: 2 Wholemeal pitta, natural peanut butter, snack of fruit/veg
Drink a litre of water in between these 2
SECONDARY LUNCH - Lunch time.
Choice 1: Baked sweet potato, 200g cottage cheese, piece of fruit.
Choice 2: Baked sweet potato, tin of mackerel, piece of fruit.
Choice 3: Red kidney beans, brocolli and salmon.
Drink a litre of water in between these 2
EVENING MEAL - Hard to choose if parents cook.
Choice 1: Stir fry with loads of veg, chicken breast and whole noodles/rice.
Choice 2: Steamed veg with lean steak or steamed fish.
Choice 3: TVP (soya based protein) chilli con carne, wholegrain rice.
BEFORE BED - About an hour before.
Choice 1: 200g cottage cheese.
Choice 2: Pint skimmed milk.
Choice 3: Very low fat natural yoghurt.
AFTER WORKOUTS eaten to recover after workouts.
Choice 1: Banana, skimmed milk, natural peanut butter....blended.
Choice 2: Yoghurt, skimmed milk, blended with fruit (smoothie)
Ok, so that's diet sorted, it is of course "not perfect" because everyone has different dietary needs but that diet is a healthy balanced diet that is simple and easy to prepare/obtain, provides at least your "5 a day" fruit and veg and the correct ratio of protein, carbs and good fats for health.
Now on to the training.
A simple and effective way to train is the Cardio, weights, rest 3 day cylce for good fitness and tone.
You simply have 1 day after another cycling through the 3.
Rest day has to come after the weights to allow body to recover.
-Cardio day (cardiovasular work) can be a running, jogging, swimming, martial arts or simmilar activity, anything that will take around 45mins and raise heart rate considerably.
-On weights day (or gym day if you like) you will train muscles using weights/machines, training muscles increases metabolism for like 48hrs and promotes great health, and obviously with a good diet their size increases allowing you more tone/strength/size.
-Rest day, very important to have a decent rest day, try and make it as relaxed as possible allowing your body to recover after the weights.
Now with the gym session, some people will work their entire body each session, this does not allow full recovery of muscles and will not be 100% effective for health and fitness.
What you want to do is a 3 day split with exercises, each time you go to the gym you cycle through one of the 3 days, so each muscle group has a full 9 days to recover.
I find the most effective grouping is the following
Day 1: Chest and Triceps
Day 2: Back and biceps
Day 3: Legs and shoulders
Abs, if you want to do them should be done on cardio day, abs will usually recover in 3 days and thus go well with cardio (sit ups usually are high rep, good cardio)
Chest and triceps
-Bench press (or machine equiv) 3 sets 10 reps.
-Dumbell Chest press (remove if not happy with free weights) 3 sets 10 reps.
-Pec fly (or machine equiv) 3 sets 10 reps.
-Dips (on bench edge, or use dip machine) 3 sets max reps.
Back and biceps
-Wide grip chins 3 sets max reps (or machine equiv, lat pulldown)
-Bent over rows 3 (or smith machine rows) sets 10 reps.
-Bicep curl 3 sets 10 reps.....really do these as free weights.
-Palms up wrist curl (forearm exercise) 3 sets 10 reps.
Legs and shoulders
-Deadlift, 3 sets 10 reps (MAKE SURE YOU DO THESE CORRECTLY)
-Squats, 3 sets 10 reps (AGAIN DO CORRECTLY)
-Calf raise, 3 sets 10 reps
-Shoulder dumbell press (or machine equiv) 3 sets 10 reps.
Gym sessions should last about 30 mins, providing you have around 1-2 mins rest between each set, the 10 reps should be "fairly hard" on the final set, but not to complete failure this will provide the optimum level of muscle workout.
And lastly sleep, make sure you get at least 8 hours good sleep a night, very important for health and fitness.
Ok, so a very brief, simple plan to follow to achieve good fitness.
Before anyone who "knows better" starts poking holes, this isn't designed for a pro bodybuilder or anything, i myself have a more hardcore diet e.t.c but putting that up wouldn't be very useful as i can't imagine too many people are prepared to have a liquidised trout and brussel sprout shake
Obviously this plan may need tweaking for individual use/bodytype and goal but i have done my best to make it an all rounder.
The most important thing to do with this plan is to stick at it, the no1 reason for people failing to get fit is giving up after a week "why am i not seeing any gains", you have to be patient and you WILL see results.
Good luck if you decide to embark on a fitness mission, if you need any more info/tips just PM me and i'll get back to you, whilst i'm no expert i know more than most. :thumbs:
