All Boys Planet

I used to do thai boxing 6 days a weeks and i was ripped without weights and did well in the sport. I quit compeating at 17, and took up weights and now 19, im roughly 72Kg and 5 11″. The workout plan and diet plan ive tailored over the 2 years has come down to this:
Workout: Weight training (Done on wed, fri and sun), 30 sec interval between supersets.
-backpack containing 25kg on the following;
elevated pressups 12 reps, super setted with 12 squats, 4 sets. Same again except feet are not elevated 4 sets.
-Dumbell should press, 20kg each arm, 12reps, super setted with 15kg crunch 20reps, 4 sets
-Bicep curls 20kg on each arm, 12reps, supersetted with 1legged calf raises 25kg, 20reps, 3 sets.
-Dumbell rows 25kg on each arm, 12 reps, supersetted with upper body twists 15kg, 2 sets
-Tricep kick back 17.5kg on each arm, 12 reps, supersetted with crunches 10kg 20 reps, 2 sets.
Cardio: monday thai boxing class, high intensity intervals, tuesday TA training.

Food plan: weekdays; breakfast: 2 eggs whites, small bowl of oatmeal +yoghurt or fruit.
snack: Fruit + protein whey(or after weight sesion)
lunch: small amount of brown rice + can of tuna in water
snack: fruit + yoghurt
evening meal: chicken or beef, non-starchy vegetables

weekends: no breakfast
Brunch: bacon, baked beans, 2 eggs.
Snack: fruit
Diner: same.

2 litres of water a day

i want to look ripped again, and im able to maintain this lifestyle and its working, but if anyone could give advice on anything im doing wronge or that might make life easier.

This entry was posted on Sunday, February 28th, 2010 at 13:09 and is filed under Suplements. You can follow any responses to this entry through the RSS 2.0 feed. You can skip to the end and leave a response. Pinging is currently not allowed.