I am always into sports (mainly footy and badminton) and in the last 2 years have an obsession for weight training, nutrition and taking supplements. I always believe that healthy body gives healthy mind. I have read somewhere too that a fit, muscular body is one of the best ways to peackocking

I will explain my weekly workout routine. It isnt meant to advice anyone how to train and eat, it is just a routine which works best for me:

Training:

I train 4 times a week (Mon - Thurs), normally after work from 4.30pm. It never lasts more than 1.5 hours.

Each consists of 10 minutes of stretching and warming up.

Monday - Chest & Tricep
Tuesday - Shoulder & Abs
Wednesday - Legs (Thighs, Calves)
Thursday - Backs, Arms and Bicep

I normally 3 different exercise for each muscle group (4 sets of 10-12 reps each exercise) but I wont describe each exercise cause it will take too much time and space but it is nothing out of the aordinary, just a classical weight training excercises.

After that, I stretch again and have a shower or if time permitting I spent 15minutes in the steam room (bliss!!)

On Fri - Sun, I will go for a short run (30mins) as my Cardiovascular exercise. Now this is what works best for me and have been doing this for the last 6 months.

Nutrition:

I religiously eat 6 small meals a day. I try to consume between 2500 - 3000calories per day (40/40/20 split - protein/carbs/fat). It works for my weight and what I want to achieve.

First meal (6am) - always oat cereals with skimmed milk (carbs) and a tin of tuna (protein) .

Second meal (9.30am) - Tuna fish, brown bread and flax seeds (1 spoon)

Third meal (12:30pm) - Chicken or Turkey, brown rice and green vegs.

Fourth meal (3.30pm) - Protein shake, pineapple and brown bread (Before training).

Fifth meal (6pm) - Chicken or Turkey, flax seeds (1 spoon), brown rice and green vegs.

Sixth meal (9.30pm) - Protein shake or tuna and brown bread with peanut butter

Suplementation:

I use:

Protein Isolate (shake) - As above

Vitamins (various mainly C, B-6, Q10, Amino acids, etc - ask me if you want a rundown of the vits I take ) - every morning after first meal and with 6pm meals

Flax Seeds Oil (Omega 3 Oil) - As above.

I am by no means an expert BUT this routine, nutrition and supplements work great for me, maybe it will also for some for you if you decide to follow it. It is not meant to be a guideline. There are tons of factors which can make a big deal on your results, body type, your other habbits (drinking, sleeping pattern, diet etc...), but most importantly is that we become aware of the importance of working out and having a healthy lifestyle!

Much Success!

I hear sex is good excersise ... try getting some of that

Thanks for the plan..............
I'm already starting to see results and been doing this for 2 months!

I think that this is a good fitness plan

I have studied sport and heath and fitness of 3 year at college and I can say that this plan is a really good one

I do a lot of sport I mean a lot!!!!

But me being 21 at the mo I can still eat what I want and still be thin but as I am told I have hollow legs or I must have because I eat so much!!!!

Yeah man ...its a working progress....!!

I'm doing a similar weights routine. I must admin, my diet isn't anywhere near as rigid as yours. I have a couple of protien shakes a day and 5g Creatine. I try to get plenty of protein but it's by no means a regime.

I also try to get 15-20 mins of cardio in 3-4 times a week to lose some excess weight (I'm 14 stone 3)

Cant weight to get properly in shape. I'm starting to bulk out a bit in the right places

Great thread. I’ve worked in fitness for years and some old skool mates of mine have just come back from travelling the world coaching on cruise liners so I’ve upped my training from Regular to Spartan and we’re back doin the MMA. Fookin reet busy at the moment, s'the nutz though :]

Some good stuff here, some quick thoughts...

For weight loss, keep the cardio sessions at the back end of the weights routine as your body will switch from readily available muscular stored glycogen to fat reserves after 20-40mins depending on intensity. This means you get your tightest squeeze out of your sets and are ready to burn fat for cardio. Shredded in no time :]

Dunno where you read this. Hormonal mediated muscle growth happens when you're resting/sleeping. If you mean the glucose that you're burning during the session then trainers use a isotonic glucose drink (or jellybabies, footie players swear by em) to extend sessions to 90 minutes. Pro's do this for maximum gain. Again, depends on your requirements.

Also, sups are minefield. Glucosamine is lookin like it promotes insulin resistance from the doses involved and protein drinks are notoriously full of swill. 3 - 6 Eggs in a glass, drunk to Eye of the Tiger for taste, will do.

Meself, I do compound weighted body resistance for any muscle groups I feel like growing and everything else is plyometrics for the MMA.

That and full contact fucking :]

Great to see so many people working out in here, use it or lose it.

After 2 years gone is the beer belly and being replaced with 20lb of muscles...

Hmmm, most of the pros I know would crack your skull for insinuating that they all take steds to get where they are… anyway

If training longer than 45 minutes was counter productive then athletes training for sports/events lasting longer than this would be fucked on preparation. Training for a marathon becomes impossible, which it obviously isn't. You get good at what you train for.

Regardless, I’m simply revising the information provided in the course material for my Level 3 Dip in PT. If you think you're on to something, get in touch with Premier Global Training and let em know. Till then, I’ll stick with the science.

Game On.

A guy I used to train with has a proper defined physique, 6-pac, lean, right proportion etc like those pro you see in the glossy Musle & Fitness Mag. He has by far the best body in the gym and the role model there. Most of the guys thought he was on steds incl myself. I started training with him , taking the supplements he was taking, following his diet, after 2 months I could see why he had a fab body. This guy eats, drinks and sleeps bodybuilding. His dedication blew me away...!

Good luck...