Getting fit
Food
Total calories: 2000/day Calories per meal: 600 Ratio: 40% Carbs: 30% Protein: 30% Fat Tips:
Breakdown
Eat more often not large meals Each meal should contain fruit/vegetables and a source of protein Carbohydrates should be limited to low GI (longer digesting), wholegrain sources Carbohydrates 200g 50g 800 200 Protein 150g 37.5g 600 150 Fat 66g 16.5g 600 150
Grams per day Grams per meal Calories per day Calories per meal Snacks
Handful of nuts (almonds or peanuts, but not sunflower seeds) Fruits (apples, grapes, pears, strawberries, dried apricot)
Breakfast options Two of following:
Cereals o Muesli o All Bran o Rolled Oats/Oat bran o Porridge o Special K Yoghurt (plain/organic/European/Greek)
Food list
Fruits
Nuts
Cherries Grapefruit Dried apricots Apples Canned pears and peaches Strawberries Banana Grapes
Vegetables Mushrooms Onions Carrots Peas Tomatoes: baby tomatoes and regular tomatoes Canned tomatoes Green (runner) beans Kidney beans Chickpeas
Almonds Brazil nuts Walnuts
Protein Eggs Chicken Turkey Salmon/sardines Cottage cheese Soy beans
Tofu
Snacks Oatcakes Nuts Cheese with cherry tomatoes
Nutritional meal table
Day Sunday Monday Tuesday Wednesday Thursday Friday Saturday Porridge/All bran Porridge/All bran Porridge/All bran Soup Egg Breakfast 8.30-10am Porridge/All bran Porridge/All bran Porridge/All bran Second meal 12-2.30pm Roast dinner Fruit Egg Pasta/soup Fast Lamb Chicken/F.A. Lamb Cottage cheese Tuna Egg Third meal 4.30-6pm Canned fruit Chicken/Turkey Offal Cottage cheese Tuna Fourth meal 8-9pm
Bed time: 11.30pm-12.30am
Bodyweight strength training Sunday Monday Tuesday Wednesday Thursday Friday Saturday Off/swimming Training Day 1 Training Day 2 Off Training Day 3 Training Day 4 Off (or training in weeks 7-10)
Beginner Weightlifting Exercise
Day Sunday Exercise AM: Short ab workout Cross Crunches Light Dumbbell Crunches PM: Intense cardio - Swimming/cardio PM: Compound upper body
Monday
Full Squats - 3 Sets x 12-15 Reps Deadlifts - 3 Sets x 12-15 Reps Bench Press - 3 Sets x 12-15 Reps Bent-Over Rows - 3 Sets x 12-15 Reps Military Press - 3 Sets x 12-15 Reps Pullups/Chin-Ups - 3 Sets x As Many Reps As Possible
Tuesday Wednesday Off/walk AM: Low intensity fasted cardio PM: Abs Lying Leg Raises Oblique Crunch Gorilla Chin/Crunch Butt Ups AM: Low intensity fasted cardio PM: Compound upper body
Thursday Friday
Full Squats - 3 Sets x 12-15 Reps Deadlifts - 3 Sets x 12-15 Reps Bench Press - 3 Sets x 12-15 Reps Bent-Over Rows - 3 Sets x 12-15 Reps Military Press - 3 Sets x 12-15 Reps Pullups/Chin-Ups - 3 Sets x As Many Reps As Possible
Saturday Off/walk
Advanced weightlifting/cardio exercise
Sunday Monday Swimming AM: Low intensity cardio (40-60 minutes, fasted) Preferably done first thing in the morning (fasting). This could be slow jogging, brisk walking, treadmill or elliptical. PM: Chest, Biceps Warmup Slight Incline Bench Press - 1 warm up set. 3x8 reps. Hammer Incline Press - 3x8-10 reps, increasing weight. Dumbbell Pullovers - 3x12 reps. Barbell Bicep Curls - 2 warm up sets, 3x6-10 reps. Incline Dumbbell Curls - 2-3 sets 6-8 reps, increasing weight. Concentration Curls - 2 sets to failure. AM: Low intensity cardio (40-60 minutes) PM: Leg Training Warm up Squats - 2 sets warm up (pyramiding to weight). 3-4 work sets 5-8 reps - try to increase weights. Stiff-legged Deadlift - 2x10 reps Static Dumbbell lunges 2 sets Leg Extensions (1 or 2 sets) Calf Raises (3x10-12 reps). AM: Walk (60 minutes, fasted) PM: Shoulders, Triceps, Abs Use the ab workout as your warmup - take as little rest between sets as possible. Hanging Leg Raises - 3 sets to failure. Upright Rows - 3x12 reps. Lateral Raises - 2x12 reps. French Presses - 3x8-10 reps. (Barbell behind shoulders > triceps) Tricep Pushdowns - 2x8-10 reps. Reverse Tricep Pushdowns - 2x8-10 reps. Dumbbell side bends 2 sets to failure Off AM: Low intensity cardio (40-60 minutes, fasted) Can also follow with 10 minutes of ab work. PM: Back Lat Pulldowns - 2 warm up sets, 3-4 sets at 6-10 reps, increasing weight. Cable Rows - 3x10 reps. Bent over Dumbbell Rows - 2x8 reps. Dumbbell Shoulder Press 2 x 8 reps Hyperextensions - 2x20 reps. Dumbbell Shrugs (2x10 reps or to failure).
Tuesday
Wednesday Thursday
Friday Saturday
