Hello
I want to lose weight, tone up and get fit for football(Soccer) and generally look and feel good!
I weigh 168 pounds, I'm 5 ft 10 and using an online BF% calc it said 21%
So it's time to get my arse into gear and do something about it. I've read the stickies and here is my planned diet, not what I'm on as I want to make sure it's okay first, which I hope it is!
Breafast: Weetabix, Fruit Salad & Yoghurt.
Lunch: Chicken Ceaser Salad, Curried Chicken Salad, Lean Ham Salad,
Dinner: Oven Cooked Chicken w/ sweet potato & Veg. Chicken Curry w/ small portion of rice and veg. Chilli Con Carne w/ 2x more beans in a tortilla wrap with salad. Honey mustard chicken with rice and veg.
Snacks if needed: Broth Soup, raisins, mixed bag of dried fruit, Yogurt.
Drink: Water.
Obviously I expect there to be flaws, this is just a rough plan. Should I add a protein shake in there? If so what do you recommend?
Workout:
Monday - HIIT: 10 Seconds Sprint 50 seconds jog, I can only manage 6 minutes so far.
Tuesday - Copied from a Soccer site, will this be ok?
Reps: 30sec per station
Circuits: 2-3
Rest between stations: 20-30sec
Rest between circuits: 2min
Increase the intensity gradually over a period of weeks by increasing the time per exercise/station (45-60sec) or decreasing the rest periods. For exercises that use freeweights gradually increase the weight as it becomes easier. However...
Just change one parameter at a time - either the exercise/station time, rest time or weight - NOT all three!
To see the images and descriptions for the following exercises click here
*
Push ups
*
Side crunches
*
Lunges
*
Alternating supermans
*
Dips
*
Fast feet
*
Obliques
*
Shoulder press with dip
Wednesday: Football training.
Thursday: rest
Friday: HIIT
Saturday: rest
Sunday: Football match
Any help and advice is welcomed!
I want to lose weight, tone up and get fit for football(Soccer) and generally look and feel good!
I weigh 168 pounds, I'm 5 ft 10 and using an online BF% calc it said 21%
So it's time to get my arse into gear and do something about it. I've read the stickies and here is my planned diet, not what I'm on as I want to make sure it's okay first, which I hope it is!
Breafast: Weetabix, Fruit Salad & Yoghurt.
Lunch: Chicken Ceaser Salad, Curried Chicken Salad, Lean Ham Salad,
Dinner: Oven Cooked Chicken w/ sweet potato & Veg. Chicken Curry w/ small portion of rice and veg. Chilli Con Carne w/ 2x more beans in a tortilla wrap with salad. Honey mustard chicken with rice and veg.
Snacks if needed: Broth Soup, raisins, mixed bag of dried fruit, Yogurt.
Drink: Water.
Obviously I expect there to be flaws, this is just a rough plan. Should I add a protein shake in there? If so what do you recommend?
Workout:
Monday - HIIT: 10 Seconds Sprint 50 seconds jog, I can only manage 6 minutes so far.
Tuesday - Copied from a Soccer site, will this be ok?
Reps: 30sec per station
Circuits: 2-3
Rest between stations: 20-30sec
Rest between circuits: 2min
Increase the intensity gradually over a period of weeks by increasing the time per exercise/station (45-60sec) or decreasing the rest periods. For exercises that use freeweights gradually increase the weight as it becomes easier. However...
Just change one parameter at a time - either the exercise/station time, rest time or weight - NOT all three!
To see the images and descriptions for the following exercises click here
*
Push ups
*
Side crunches
*
Lunges
*
Alternating supermans
*
Dips
*
Fast feet
*
Obliques
*
Shoulder press with dip
Wednesday: Football training.
Thursday: rest
Friday: HIIT
Saturday: rest
Sunday: Football match
Any help and advice is welcomed!
