fedora;553265 said:i started working out a lot when i was at a us mba school this spring, the american uni's have gym's everywhere so there was no excuse not to play squash, hit the gym, or even play beachvolley.
But i started last 6 weeks more intense. I started dating a girl who worked as a instructor at a recreation/gym here in stockholm. She was constantly talking about her diet and stuff(was hard to do any funny things with her at all besides sex). But i learned a great deal from here in terms of training and diet.
Here's what i do, 6 days a week. I only train my upper body, (finally my large thighs have disappeared from all the ice-hockey, it took 10 years...)
in the evening after work: Start with gym 45 min, then go running 25 min
gym 2 days chest and abs / 1 day arms and abs
gym routine 1: Chest+abs
3*7 reps benchpress
3*7reps cable cross from underneath
3*7 reps butterfly
3*until failure of sitting on knee, cable weight bar on shoulders and bending down froward for ab contraction. Heavy weight
2* a non-weight ab routine of 6 exercises (i do this in between chest exercises to save time)
running 25 min medium tempo
arms&abs routine
chins with palms facing
triceps press in cable
same ab routines as above
running 25 min medium tempo
so no shoulder work except benchpress to avoid the robot look in a suit. I also do some height increase exercises 10 min/day that exercises my back, so i dont include that at the gym.
Right after gym before running: Protein. Either a shake or i prefer bringing some chicken or canned tuna to the gym and eating it.
Food:
Dessert ever third day (instead of every day as before
breakfast: Usually high protein low fat greek yoghurt with berries
home made smoothie in blender of varius fruits and berries
2 large cups of coffe (swede's are crazy coffe drinkers
vitamin upplements
1 egg
some more protein like slices of ham
lunch,
salad or chicken, try to avoid too much carbs
dinner,
like normal, lots of beef, chicken, salmon, but less carbs than before,. So just one potato instead of 3.
If i am about to die of need for dessert: Fake dessert - smoothie with cottage chesse!
fedora=boss
