Ok, ill try my best. one thing you should note is that my diet and exercise routine at present is average, and broad in the sense that i dont do exactly the same every day. (i think thats half the problam)
My diet for most days consist of:
8am. about 50g musli and a piece of fruit w/ skim.
10.30 - 11am. an apple
12-12.30pm. salad (mostly green leafy),& grilled chicken breast, or, grilled fish, or, salad 6" roll w/o cheese from subway
3pm. coffee, white (skim) with sweet'ner.
6.30 7pm. varies, but generally includes veges (steamed - cauliflower, broccoli, carrot, potato, beans and peas) and meat (mince balls, chicken, veal, t-bone steak)
9.30-10pm. sometimes another coffee (about 2 days a week for this one.)
Throughout the day i drink about 4 litres of water (1 gallon)
Now to my routine in the gym. i go there at about 9.30am.
10mins bike, moderate pace
Strech major muscles (quads, calves, hams, neck, lower back, tricept)
15-20 (try to push to 20 when i can) HIT on bike. (20sec 90%, 40sec 60% ect...)
30mins treadmill @ 60% (around 6km/hr)
5mins rowing, cooldown.
Strech
as far as weights go, i dnt do anything specific, i realy dnt have a clue in this area.
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