6 months ago i was 170lb 12% bf but since injurying my ankle ive put on some weight, some muscle but mainly fat. Before i got injuried i was weight lifting 3-4 times a week and doin HIIT 3 times a week and also had football match on sundays so i was in good shape. Football season over now so i want to start getting back in shape for the new season and cut up maybe to 10%bf. Since i just recovered from my injury im going to start doing cardio 3-4 times a week in the range of 120-160bpm. Once my body is used to the cardio i will start doing HIIT to increase my fitness. On weight lifting side of things im currently doing 3 sets of 10 reps, will be on this for a month then going to start a 5x5 programme.
stats: 5ft10/180lb/17% bf
workout: do 3 sets of 10 reps on weights
mon- chest/biceps/abs/30mins cardio
tues- legs
wed- rest
thurs- shoulders/traps/abs/30mins cardio
fri- back/triceps/30mins cardio
sat- abs/30mins cardio
sun- rest
diet: meal every 2-3 hours
meal 1 - protein shake, 2 whole wheat bread with omega 3+6 butter, scrambled egg, lettuce
(weight lifting)
meal 2 - protein shake, packet of oats, apple, peanut butter
meal 3 - chicken breast, broccoli, 2 weetabix with semi skimmed milk, peanut butter
meal 4 - salmon, broccoli, apple
meal 5 - either chicken breast or protein shake, peanut butter and broccoli (depends if im having chicken breast or not)
meal 6 - protein shake, peanut butter
p.s i dont count calories. Im just going to see my progress and see if i see results and if not i will just decrease size of some meals
question is what things should i change because i know this is not perfert??? would be grateful if i get some advice from the community
stats: 5ft10/180lb/17% bf
workout: do 3 sets of 10 reps on weights
mon- chest/biceps/abs/30mins cardio
tues- legs
wed- rest
thurs- shoulders/traps/abs/30mins cardio
fri- back/triceps/30mins cardio
sat- abs/30mins cardio
sun- rest
diet: meal every 2-3 hours
meal 1 - protein shake, 2 whole wheat bread with omega 3+6 butter, scrambled egg, lettuce
(weight lifting)
meal 2 - protein shake, packet of oats, apple, peanut butter
meal 3 - chicken breast, broccoli, 2 weetabix with semi skimmed milk, peanut butter
meal 4 - salmon, broccoli, apple
meal 5 - either chicken breast or protein shake, peanut butter and broccoli (depends if im having chicken breast or not)
meal 6 - protein shake, peanut butter
p.s i dont count calories. Im just going to see my progress and see if i see results and if not i will just decrease size of some meals
question is what things should i change because i know this is not perfert??? would be grateful if i get some advice from the community