Sorry for semi-hijacking your thread to write down what I'm doing myself but kinda wanna get your thoughts on what I'm doing for a week or so and then I'll f*ck off back to where I came from.
Did you normally have any order to your sessions? I.e don't recommend doing one body part the day after doing another?
Did shoulders yday, probably going to do back and abs tonight and a little bit of cardio. Cardio before I begin my weight sesh I assume yeh?
Bought some waters and vitamin waters for my desk for my desk to replace normal Hot chocolates from Cafe Nero and the odd ribena from the cornershop.
Had a bagel (no butter) with fresh crab meat in it for breakfast. Just about to have an orange and a banana now before lunch at one.
Be a struggle going from Chicken Katsu Curry or Thai Noodles and Chicken Massaman to Salad Box but gotta be done. I really struggle a lot more with my diet as I just love to plough through ridic amounts of food. Not a big one for crisps and chocolates etc so don't find it a problem not eating them at all but I like my curries, chineses, and just generally eating things like chicken sandwiches with lots of mayo etc...
Also, my times of eating are not ideal.
I have lunch at half 1 normally and then will often have a little something around 4 but I get home about 7.30 and try and be at the gym for half 8. Should I eat a meal as soon as I get home and give it an hour and a half before I train and then just have a protein shake when I get back?
What I usually do is get home from work, have a tiny bit of my dinner, be it a bowl of pasta of a chicken sandwich and then eat again once I've finished training but I guess it can't be good for me to eat so late in the evening, particularly now that I'm aiming to be in bed by midnight every day rather than the 2am sort of time previous.
No problem at all mate. Hijack away.
Session order wasn't really set in stone. We would change it around but try to have a break between shoulders, back and chest. It doesn't mater which you do first just try to separate them.
Monday - Legs.
Tuesday - Chest
Wed - Rest
Thurs - Shoulders
Fri - Arms
Sat - Back (swap chest and back around if you're going out Saturday night ldo)
Sunday - Rest
This is what I am aiming to do starting on Monday. This week is more about getting back in to it and going steady.
Your diet mate sounds pretty awful tbh. When you say salad what are you having with it? The salad should be the side to your chicken. If you're just having salad it's not enough.
Bowl of pasta - Hmmmm. Get rid dude.
Lol bagel. No butter?!?! So what!! Scrap the bagel!!
Chicken sandwich - Make it chicken and you're on the right lines. Get rid of the bread. You mentioned mayo. Get real mate. You're either serious or you're not. You know yourself that you can't have mayo even it's low fat. Just have plain chicken fillet with a nice tomato and chili chutney as a dip. The one I have is 0.3% fat and you hardly have any anyway so it's negligible.
Your eating times look pretty good to me. You need to look at consuming around 180g of protein per day assuming you're aiming for around 13st.
6 egg white + 2 yolks for breakfast @ around 7am = 25g
Your protein shake about 10.30am will contain about 30g
225g of chicken for lunch at 1.30pm = 30g
protein bar for little something around 4pm = 25g
Flap jack bar before training at 8pm = 10g (more carbs than protein)
Protein shake immediately after training = 30g
225g of turkey/chicken/lean beef for dinner/supper at around 10pm = 30g
You will get the extra 10g from veg, salad, fruit, pitta breads or anything else you have.
Eating late is fine as long as it's good stuff you're eating. All the stuff you've eaten during the day will provide your fuel for training. Just add a flapjack bar for a little boost.
If you eat a dinner before training your body will be spending time processing that. You want to be training, not processing a big dinner.
Forget the special water. Just have tap water, it's perfectly fine if you ask me.
Does that look easy enough to do?
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