[Kurtyyyyyy]

Hey people! Im male, 21 years old, weigh 14stone 11pounds and about 5ft9. Ive decided this is the year im going to change!

As im a complete noobie, i need some sort of structure. I work 7.30am till 4pm mon - thursday, and 7.30am till 1.30pm friday. Would be wanting to go to the gym straight after work. If anyone fancies it, would you mind writing a brief weekly plan i could follow? i would appreciate it greatly.

Im also struggling with food. Is the following acceptable? For work (lunchtime) ive been eating;

brown bread tuna/chicken sandwich, no butter.
Apple, banana, satsuma and a bottle of water.

For tea, baked potato/chicken dinners with veg etc.

Any help I am thankful for!

[Theo M. Whittington]

Hey,

If anything your eating probably a bit less than you need to but the weight should drop off pretty quick from it.

I don't write free programmes I'm afraid but I'll link you up to a couple of post listing a number of very good exercises that I commonly use in my programmes for adding muscle.

Exercises You Should Do But Probably Don't Pt1
Exercises You Should Do But Probably Don't Pt2

You haven't really stated your goal but those are some solid, effective exercises with many uses.

I hope this helps you

Theo

This post has been edited by Theo M. Whittington: 17 January 2012 - 08:07 PM

[Kurtyyyyyy]

Theo M. Whittington, on 17 January 2012 - 08:07 PM, said:

Hey,

If anything your eating probably a bit less than you need to but the weight should drop off pretty quick from it.

I don't write free programmes I'm afraid but I'll link you up to a couple of post listing a number of very good exercises that I commonly use in my programmes for adding muscle.

Exercises You Should Do But Probably Don't Pt1
Exercises You Should Do But Probably Don't Pt2

You haven't really stated your goal but those are some solid, effective exercises with many uses.

I hope this helps you

Theo

Thanks for the help mate! My goal is really just to be able to fit into a medium shirt again

Also, do you believe in 'cheat days'?

[Theo M. Whittington]

You're welcome,

Regarding cheat days, I don't really like the term, they have benefits if used properly but most people just use it as an excuse.
Refeeds, are a better alternative to cheat days. Refeeds are basically a calculated way of doing it. You can eat a whole lot of calories in a day.
This isn't really necessary unless you're aiming to get lean or have been dieting for a long time.

For best results, stick to a proper diet and use cheat days sparingly.

Theo