Monday - Chest and Shoulder Workout

Incline dumbell press 4 sets of 12, 10, 8, 6 reps
Flat Bench press 4 sets of 8,8,8,8 reps


Shoulder dumbell press 3 sets of 8,8,8 reps
lateral raises 3 drop sets 8/10 8/10 8/10 reps


This is my chest and shoulder workout, as I am calorie deficient (as I am trying to burn fat, not build muscle) the workout is shorter and requires less sets and I lift slightly lighter weights. I rest 2-3 minutes between each set except for lateral raises where I rest 60 seconds between each set - the reason for this is because lateral raises are an isolation movement and are generally less taxing. On my chest exercises I pyramid up in weight which means to increase the weight each set which can recruit more muscle fibres.


Post Workout Nutrition is very important to maintain muscle and replenish your body after my workout I consume 50 grams of protein with 40 grams of waxy maize starch - the only time in the day to consume this type of carbohydrate is after you workout or perform intense cardio!


If anyone has any questions about this workout please feel free to add me on facebook:


http://www.facebook.com/profile.php?id=100002489757862&sk=wall


Stay strong guys good luck with your dieting!

Rest Day Nutrition

Hey Guys! today is the second day of my diet, but this day differs in terms of diet compared to during the week which I will explain later. Currently I am weight training on monday, wednesday and friday and performing 10 minutes of cardio after each weights session, (swimming or treadmill). On tuesday and thursday I do a light session of cardio and eat slightly less carbohydrates during the day, as I will be burning less calories. However today is a rest day, therefore, as I have not damaged my muscles with weights today I will not need as many calories. I eat less calories on rest days (today and sunday) to give my body an extra edge, anyone can try this and it is a great way to loose extra fat. As you have not exercised you will not require as many carbohydrates, so when you cut back on carbs you will not be more fatigued than other days on your regime. Hope this helps!


Rest day diet: (remember this diet is tailored to me in terms of my calorie allowance)


                     9.30   3 eggs, 3 whites, oatmeal
                    12.30  chicken breast, brown rice
                                (less rice than usual by 40 grams)
                    15.15   chicken breast, 180g sweet potato
                    17.45   2 haddock fillet, wholemeal pitta bread, lettuce,
                                1 red pepper
                    20.30   1 glass skim milk, small 1/2 cup cottage cheese
                                 (great source of casein protein before bed)


This diet is similar to training days, but with less carbs, on monday I will outline my chest and shoulder workout along with training day diet so stay tuned!