Hello, I’m not sure if this is the right place to post, but been looking to improve my diet and exercise recently would like to check whether I’m going about it in the right way.
I’ll post what I’ve been trying for the last week, could I get you guys to critique it where it needs improvement?
Basics
Age 20
Weight 196lbs
Height 6’4”
Goal
Get stronger and fitter for Rugby and lose fat
Cardio
Rugby for 3-4 hours every Wednesday and Sunday
(mixture of heavy contact and fitness if training or warm up and match if not)
Weight Training
Tue/Thur/Sat 40-50mins
On advice from a couple of mates I’ve started
Workout A
Squat 5x5
Bench Press 5x5
Inverted Rows 3xF
Push-ups 3xF
Reverse Crunch 3x12
Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5
Pull-ups/Chin-ups 3xF
Prone Bridges 3x30sec
Weight lifting questions
Seeing a lot of contradictory advice online and would like to check whether this is a good training program to start on before I invest too much time doing it (like whether there’s anything obviously missing from it)
Looking to increase overall strength and muscle (so most muscle groups I guess)
Maybe looking to focus a bit on upper body strength and pecs + lower chest
Deit/Nutrition
Breakfast – oats + skimmed milk + chopped up fruit
Lunch – Wholewheat rice/noodles/pasta/bread + stirfried veg / broccoli/ peas + lean turkey/chicken
Dinner – Similar to lunch (heard recently that your supposed to cut down on carbs in the evening, not sure what to replace them with without getting hungry though lol)
Drinks – Skimmed milk, Coffee and lots of Water
Snacks – Nuts, Fruit, Cottage cheese, low fat humus,
Desert – low fat yoghurt / Greek yoghurt + honey
Haven’t started calorie counting but plan too
Advice on where to look for more options, interesting meals ideas and variance would be appreciated!
Thanks alot! Tom
I’ll post what I’ve been trying for the last week, could I get you guys to critique it where it needs improvement?
Basics
Age 20
Weight 196lbs
Height 6’4”
Goal
Get stronger and fitter for Rugby and lose fat
Cardio
Rugby for 3-4 hours every Wednesday and Sunday
(mixture of heavy contact and fitness if training or warm up and match if not)
Weight Training
Tue/Thur/Sat 40-50mins
On advice from a couple of mates I’ve started
Workout A
Squat 5x5
Bench Press 5x5
Inverted Rows 3xF
Push-ups 3xF
Reverse Crunch 3x12
Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5
Pull-ups/Chin-ups 3xF
Prone Bridges 3x30sec
Weight lifting questions
Seeing a lot of contradictory advice online and would like to check whether this is a good training program to start on before I invest too much time doing it (like whether there’s anything obviously missing from it)
Looking to increase overall strength and muscle (so most muscle groups I guess)
Maybe looking to focus a bit on upper body strength and pecs + lower chest
Deit/Nutrition
Breakfast – oats + skimmed milk + chopped up fruit
Lunch – Wholewheat rice/noodles/pasta/bread + stirfried veg / broccoli/ peas + lean turkey/chicken
Dinner – Similar to lunch (heard recently that your supposed to cut down on carbs in the evening, not sure what to replace them with without getting hungry though lol)
Drinks – Skimmed milk, Coffee and lots of Water
Snacks – Nuts, Fruit, Cottage cheese, low fat humus,
Desert – low fat yoghurt / Greek yoghurt + honey
Haven’t started calorie counting but plan too
Advice on where to look for more options, interesting meals ideas and variance would be appreciated!
Thanks alot! Tom