R
retired_goju
Guest
I’m 6ft 78k 31years old.
I train martial arts 3 times a week. (that’s me cardio)
I’ve decided I would like to get a little bit bigger up stairs with some nice abs. Chest arms etc.
Currently I hit the gym 3 times a week (one chest and abs one day bicep triceps and abs and the third day mixture of everything.
I have stuck to a strict diet since the beginning of the year. 5 -6 small meals a day no bad foods, only water to drink.
See below.
Monday (No Gym)
First thing wheatabix and 3 scrambled eggs About 10.30 a chicken fillet or turkey fillet and a whey protein shake, another bit a of fruit, lunch time prawn sandwich or jacket and tuna, mid afternoon another chicken fillet or turkey fillet and a whey protein shake. Evening a fish meal with some type of greens
Tuesday (Gym Day)
The diet consists of wheatabix and fruit every morning before the gym 6.30 gym work out for about 1hr and 10mins (chest and abs) 3 sets of 8 reps work up the weights (by the last set probably not managing 8)
Then a protein shake after the gym. About 10.30 a chicken fillet or turkey fillet, another bit a of fruit, lunch time prawn sandwich or jacket and tuna, mid afternoon another chicken fillet or turkey fillet and a whey protein shake. Evening a steak meal with some type of greens.
Wednesday (Cardio Day/Martials arts)
First thing wheatabix and 3 scrambled eggs About 10.30 a chicken fillet or turkey fillet and a whey protein shake, another bit a of fruit, lunch time prawn sandwich or jacket and tuna, mid afternoon another chicken fillet or turkey fillet and a whey protein shake. Evening a fish meal with some type of greens
About 8.00 am 1Hour martial arts /Cardio.
Thursday (Gym Day)
The diet consists of wheatabix and fruit before the gym 6.30 gym work out for about 1hr and 10mins (Arms and abs) 3 sets of 8 reps work up the weights (by the last set probably not managing 8)
Then a protein shake after the gym. About 10.30 a chicken fillet or turkey fillet, another bit a of fruit, lunch time prawn sandwich or jacket and tuna, mid afternoon another chicken fillet or turkey fillet and a whey protein shake. Evening a pasta meal with some type of greens.
Friday (Cardio Day)
First thing wheatabix and 3 scrambled eggs About 10.30 a chicken fillet or turkey fillet and a whey protein shake, another bit a of fruit, lunch time prawn sandwich or jacket and tuna, mid afternoon another chicken fillet or turkey fillet and a whey protein shake. Martial arts Cardio about 6-7pm fruit and a chicken fillet about 7 ish, and then one more cardio 7-8pm.
Saturday (reset or cardio)
The same diet
Sunday (Gym Day)
Same diet (gym in the afternoon) Chest arms abs about 1hr 20 mins.
After some advice or tips
My work outs are getting longer and longer. When I work out espacailly my chest it does not burn after a work out but I physically cant push anymore weights.
Do I need to change me diet, a little in the dark any advice helpful, the only retriction is my martial rta work out I cannot change the days.
I train martial arts 3 times a week. (that’s me cardio)
I’ve decided I would like to get a little bit bigger up stairs with some nice abs. Chest arms etc.
Currently I hit the gym 3 times a week (one chest and abs one day bicep triceps and abs and the third day mixture of everything.
I have stuck to a strict diet since the beginning of the year. 5 -6 small meals a day no bad foods, only water to drink.
See below.
Monday (No Gym)
First thing wheatabix and 3 scrambled eggs About 10.30 a chicken fillet or turkey fillet and a whey protein shake, another bit a of fruit, lunch time prawn sandwich or jacket and tuna, mid afternoon another chicken fillet or turkey fillet and a whey protein shake. Evening a fish meal with some type of greens
Tuesday (Gym Day)
The diet consists of wheatabix and fruit every morning before the gym 6.30 gym work out for about 1hr and 10mins (chest and abs) 3 sets of 8 reps work up the weights (by the last set probably not managing 8)
Then a protein shake after the gym. About 10.30 a chicken fillet or turkey fillet, another bit a of fruit, lunch time prawn sandwich or jacket and tuna, mid afternoon another chicken fillet or turkey fillet and a whey protein shake. Evening a steak meal with some type of greens.
Wednesday (Cardio Day/Martials arts)
First thing wheatabix and 3 scrambled eggs About 10.30 a chicken fillet or turkey fillet and a whey protein shake, another bit a of fruit, lunch time prawn sandwich or jacket and tuna, mid afternoon another chicken fillet or turkey fillet and a whey protein shake. Evening a fish meal with some type of greens
About 8.00 am 1Hour martial arts /Cardio.
Thursday (Gym Day)
The diet consists of wheatabix and fruit before the gym 6.30 gym work out for about 1hr and 10mins (Arms and abs) 3 sets of 8 reps work up the weights (by the last set probably not managing 8)
Then a protein shake after the gym. About 10.30 a chicken fillet or turkey fillet, another bit a of fruit, lunch time prawn sandwich or jacket and tuna, mid afternoon another chicken fillet or turkey fillet and a whey protein shake. Evening a pasta meal with some type of greens.
Friday (Cardio Day)
First thing wheatabix and 3 scrambled eggs About 10.30 a chicken fillet or turkey fillet and a whey protein shake, another bit a of fruit, lunch time prawn sandwich or jacket and tuna, mid afternoon another chicken fillet or turkey fillet and a whey protein shake. Martial arts Cardio about 6-7pm fruit and a chicken fillet about 7 ish, and then one more cardio 7-8pm.
Saturday (reset or cardio)
The same diet
Sunday (Gym Day)
Same diet (gym in the afternoon) Chest arms abs about 1hr 20 mins.
After some advice or tips
My work outs are getting longer and longer. When I work out espacailly my chest it does not burn after a work out but I physically cant push anymore weights.
Do I need to change me diet, a little in the dark any advice helpful, the only retriction is my martial rta work out I cannot change the days.
