Well, having put it off for a bit too long, and having downed 4 easter eggs, 4 litres of mountain dew and endless sweets and bacon in the past week on my ski trip, I have finally got to start getting in serious shape, as in professional athlete standard, ready for a summer of athletics, tennis and school sports 
To make this normally fairly difficult task a bit harder, I also need to take this time to inspire myself to start doing my work tomorrow for exams etc. Gotta be proud.
So my goals:
To get seriously fit. IE. Running sub 4.30 miles by end of summer. Not tiring out.
Gaining 8lbs of muscle to get to 155lbs.
Generally stronger physique, more explosive power and speed. (11.80 100m is goal)
Healthy body, more hardworking.
So anyway. My diet shall look a bit like this (with random drinks of water mixed in):
Breaky: Porridge, few cocopops to give some flavour. Orange juice. Banana, toast.
Snack: Nuts, orange, water, yogurt.
Lunch: Pasta or sandwhich. Chicken, prawns. Basically protein and high carbs.
Snack: Nuts. Egg (maybe raw if I haven't got time to cook) Lean chicken.
Dinner: Whatever my mum cooks. Nearly always balanced.
Snack: Porridge, Lots of milk, around 30 g of protein worth, 2 eggs.
Workout:
Morning (Monday-Sat): All in quick succession. Literally - Wake up, Pressups, 2 mile run, pullups, straight onto rowing machine for 100 reps.
Goal of this is to create more physical endurance ready for the 2007 rugby season. Should also get me fitter. Eventually might cut off the quick succession stuff and cut out the rowing machine at that time. My body seems to need extremes to really get fit. I did a similar thing in Prague, tennis training 2 years ago, by the end of it I was so much fitter.
Afternoon. (Monday, Wed, Friday)
Full body dumbell workout or Gym workout. Normally split Monday - Heavy weights, lower reps (for most exercises) 2nd day - gym with many machines, pullup bar, dips etc, not really allowed to use the weights there at my age (14)
Dumbell is (For monday):
Bicep curls 3x8 (heavy weights)
Other bicep exercise 3x8
Military press 3x10
Good mornings 3x8
Pyramid pressups 3x20
Flies 3x8
Squats 3x25
Lunges 3x10
Calf Raises on stairs 3x20
2nd Dumbell Day:
Bicep Curls 3x12
Other bicep exercise 4x10
Military Press 3x15
Good mornings 3x12
Pylo Pressups 3x10
Flies 4x10
Squats>Same
Lunges>same
Calf raises>same
Might have missed something there.
School work will be for 2 hours daily. This holiday must do 2 hours between 12 - 8.
That's about it. Would do this under journal but I'm not going to record my stuff down atm.
Thanks. Opinions wanted.
To make this normally fairly difficult task a bit harder, I also need to take this time to inspire myself to start doing my work tomorrow for exams etc. Gotta be proud.So my goals:
To get seriously fit. IE. Running sub 4.30 miles by end of summer. Not tiring out.
Gaining 8lbs of muscle to get to 155lbs.
Generally stronger physique, more explosive power and speed. (11.80 100m is goal)
Healthy body, more hardworking.
So anyway. My diet shall look a bit like this (with random drinks of water mixed in):
Breaky: Porridge, few cocopops to give some flavour. Orange juice. Banana, toast.
Snack: Nuts, orange, water, yogurt.
Lunch: Pasta or sandwhich. Chicken, prawns. Basically protein and high carbs.
Snack: Nuts. Egg (maybe raw if I haven't got time to cook) Lean chicken.
Dinner: Whatever my mum cooks. Nearly always balanced.
Snack: Porridge, Lots of milk, around 30 g of protein worth, 2 eggs.
Workout:
Morning (Monday-Sat): All in quick succession. Literally - Wake up, Pressups, 2 mile run, pullups, straight onto rowing machine for 100 reps.
Goal of this is to create more physical endurance ready for the 2007 rugby season. Should also get me fitter. Eventually might cut off the quick succession stuff and cut out the rowing machine at that time. My body seems to need extremes to really get fit. I did a similar thing in Prague, tennis training 2 years ago, by the end of it I was so much fitter.
Afternoon. (Monday, Wed, Friday)
Full body dumbell workout or Gym workout. Normally split Monday - Heavy weights, lower reps (for most exercises) 2nd day - gym with many machines, pullup bar, dips etc, not really allowed to use the weights there at my age (14)
Dumbell is (For monday):
Bicep curls 3x8 (heavy weights)
Other bicep exercise 3x8
Military press 3x10
Good mornings 3x8
Pyramid pressups 3x20
Flies 3x8
Squats 3x25
Lunges 3x10
Calf Raises on stairs 3x20
2nd Dumbell Day:
Bicep Curls 3x12
Other bicep exercise 4x10
Military Press 3x15
Good mornings 3x12
Pylo Pressups 3x10
Flies 4x10
Squats>Same
Lunges>same
Calf raises>same
Might have missed something there.
School work will be for 2 hours daily. This holiday must do 2 hours between 12 - 8.
That's about it. Would do this under journal but I'm not going to record my stuff down atm.
Thanks. Opinions wanted.