Stuck at 22 stone!!

[Tommytenbell]

Again guys thanks for all the help, you've all given me plenty to work at !!!! I think my problem is the cardio not being intense enough, so ill follow the cheeky routine you described gaz as im more likely to stick at that than having to do like 45-60 mins cardio, i get bored easily when it comes to cardio so will try that routine starting today and also follow your eating plan.

When you say 60 seconds steady and 30 intense how many times should i do that to a total of how many minutes on the particular exercise mate?

I just got the impact diet whey so will use that instead of total mrp that you described yeah?

Also does anyone recommend any other good muscle recovery/enhancement products or is protein sufficient?
The reason i ask is because im going on holiday in the summer and would like to have a decent looking top half chest/shoulders/traps/arms , as ive pretty much looked like a meff and almost never took my t shirt off with embarrassment !!!!!

I will start this today and give a bit of feedback at the end of the month !!! Once again thanks for all your tips lads !!!!!!!!

[Tommytenbell]

Oh forgot to ask, could someone maybe provide a weights plan for my above goals to compare to my own and maybe then i can change a few, remember im at present doing weights mon,wed,fri, usually . thanks

[zag_2005]

Its up to you how many intervals you do, maybe 10 minutes worth on the bike, treadmill and x-trainer, or what ever you have in the gym, so your looking at about 5-6 per 10mins.

Is the impact diet whey just protein? Or does it have carbs in too? If its got no carbs, your going to have to add carbs if you planning on using them as a meal replacment. Easy way to get carbs in is to buy myproteins "instant oats", then you can just add a scoop in you shake, i think its £5 for 2kg, so dirt cheap.

Im not too sure about recovery or enhancers, never used them, hard work will get you wer you want to be.

As for resistance, it depends if your doing a split routine, or an all in 1 session, if its a split, i would go for 3-4 exercises per muscle group, 3 sets, heavy weight, 8 reps ish.
If its an all in 1 session, 2 exercises per muscle group, 3 sets, heavy, low reps.

Thats what i would do anyway.

Gaz

[zag_2005]

Also just to add to that, if you are planning on going low carbs in the evening, you might feel hungary just before bed, so either egnore the feeling / have a brew / large drink or have a spoon or 2 of cottage cheese. the hunger in an evening / before you sleep will go in a few days, as you body adapts.

Gaz

[Tommytenbell]

yeah, i defo do find im hungry in the morning before i go to sleep and have often just slipped in for a cheeky sausage or two from the garage !!! but am trying my best to stay away from that, and have done for the past 3 weeks, instead ive just been eating a can of tuna dry as i love tuna. As for the impact diet whey here is the nutritional info : Per 58g:
Energy: 817.8 (KJ)
Energy: 199.6 (Kcal)
Protein: 31.6 (g)
Carbohydrate: 8.4 (g)
Fat: 3.8 (g)
Fibre: 4.1 (g)

Im eating as follows : when i wake around 4-5 pm on cardio days - nothing until after cardio,
Then i would have a shake staright after cardio, not on cardio days im eating a lowfat dinner cooked by the missus,
chicken salad, low fat spag bol with wholewheat pasta/ chicken stir fry with wholegrain rice,
i would usually eat a small portion around 6pm then another around 10pm,
then a shake at 1230 break,
followed by a lowfat yoghurt and a couple of pieces of fruit split between 330am and 530am break,
with nothing usually after 530am. usually go to gym around 6am-7am and have a shake after that,
i know the impact diet whey has carbs but i cant afford to buy whey isolate until payday so have to have the diet whey after training in the morning.

how does that sound? And whats the view on having spuds with the dinner? say if she does a roast for dinner?

[davecpfc]

For recovery just take your protein, but make sure you allow enough time at the end of your routine to do a proper cool down and stretching. I finds it reduces the aches and pains over the next few days massively. Aswell as aiding recovery, stretching helps to increase flexibility which will therefore increase your range of movement, therefore improving your performance in the gym aswell as in your day to day life.
Dave