Okay, before I post my diet and training, I have a question: I read around a lot and it's often said that doing cardio on an empty stomach is a good way to lose fat. But how long should this session be and how intense?
Goal: lose fat and tone up for the summer.
Diet:
schoolday:
6.00 h: breakfast: a bowl of oatmeal cooked in skim milk (200 g) sweetened with splenda.
9.00 h: whole wheat sandwhich with chicken.
11.30 h: lunch: whole wheat sandwhich with eggwhite ommelette
14.30 h: skim strawberry yoghurt blended with cottage cheese (total 200+ g)
16.00 h: cracker with cheese
18.00 h: dinner: chicken baked in olive oil (not too much) or other lean meats + lots of veggies (spinach, broccolli, beans to name a few choices) and brown rice.
I try to drink about 8 glasses of water spaced out through the day and a few of of orange juice. I also take vitamin B, C, D and E pills.
On a free day, lunch usually is something of a salad (spinach) with an ommelette / chicken with scoops of cottage cheese, low fat dressing and some nuts sprawled over it. (walnuts, pine nuts)
After workouts, I usually have something with protein in it, like cottage cheese. I can't help it, I love the stuff ;D
Training scedule:
I do 3 days of cardio: tuesday, thursay and saturday>
Tuesday & thursday, I work out at the gym: 20 mins on the elliptical machine, then do some lunges and squats (50), then I get on threadmill for 10 mins, and lastly the bike for another 45 minutes. In total I workout 45 / 60 mins. I try to vary sometimes, like picking the rowing machine istead of the bike.
saturday, I cycle about 25/30 km, varying the intensity level.
Sunday, I have the day off,
The other days, I do upper and lower body training:
Upper body:
Chest: I choose betwen these exersises:
- Dumbell Fly:
2 kgs 12 reps
2,5 kgs 10 reps
3 kgs, 8 reps
3,5 kgs 6 reps
4 kgs 12 reps (high point)
(I rest 1 min between every set of reps)
- Dumbell Press
Shoulders:
-Shoulder Press
-Rear Delt Flyes
Back:
- Rear delt rows
-Fly exersise
Arms:
-Bicep Curl
-Tricep Kickbacks
Lower Body,
Is less instense, because I already cycle and use the stepper at high intensity level 3 times a week. Usually, the workout consists of lunges and squats performed with dumbells to make it heavier.
Ofcourse I make sure I stay hydrated and I make sure I sleep about 8 hours a day.
Please post your feedback! Thanks in advance.
Goal: lose fat and tone up for the summer.
Diet:
schoolday:
6.00 h: breakfast: a bowl of oatmeal cooked in skim milk (200 g) sweetened with splenda.
9.00 h: whole wheat sandwhich with chicken.
11.30 h: lunch: whole wheat sandwhich with eggwhite ommelette
14.30 h: skim strawberry yoghurt blended with cottage cheese (total 200+ g)
16.00 h: cracker with cheese
18.00 h: dinner: chicken baked in olive oil (not too much) or other lean meats + lots of veggies (spinach, broccolli, beans to name a few choices) and brown rice.
I try to drink about 8 glasses of water spaced out through the day and a few of of orange juice. I also take vitamin B, C, D and E pills.
On a free day, lunch usually is something of a salad (spinach) with an ommelette / chicken with scoops of cottage cheese, low fat dressing and some nuts sprawled over it. (walnuts, pine nuts)
After workouts, I usually have something with protein in it, like cottage cheese. I can't help it, I love the stuff ;D
Training scedule:
I do 3 days of cardio: tuesday, thursay and saturday>
Tuesday & thursday, I work out at the gym: 20 mins on the elliptical machine, then do some lunges and squats (50), then I get on threadmill for 10 mins, and lastly the bike for another 45 minutes. In total I workout 45 / 60 mins. I try to vary sometimes, like picking the rowing machine istead of the bike.
saturday, I cycle about 25/30 km, varying the intensity level.
Sunday, I have the day off,
The other days, I do upper and lower body training:
Upper body:
Chest: I choose betwen these exersises:
- Dumbell Fly:
2 kgs 12 reps
2,5 kgs 10 reps
3 kgs, 8 reps
3,5 kgs 6 reps
4 kgs 12 reps (high point)
(I rest 1 min between every set of reps)
- Dumbell Press
Shoulders:
-Shoulder Press
-Rear Delt Flyes
Back:
- Rear delt rows
-Fly exersise
Arms:
-Bicep Curl
-Tricep Kickbacks
Lower Body,
Is less instense, because I already cycle and use the stepper at high intensity level 3 times a week. Usually, the workout consists of lunges and squats performed with dumbells to make it heavier.
Ofcourse I make sure I stay hydrated and I make sure I sleep about 8 hours a day.
Please post your feedback! Thanks in advance.
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