I'm planning on getting a relatively cheap weights bench and some dumbbells... I used to do the following, and will probably be looking to do it 2 to 3 times a week:
2 x 10 overhead dumbbell presses with 20kg dumbbells
2 x 10 Lateral dumbbell Raises with 10kg dumbbells
2 x 10 incline chest presses with 20kg dumbbells
2 x 10 flat chest flyes with 10kg dumbbells
2 x 10 dips, legs out front on a box
2 x 10 bicep curls with 20kg dumbbells (different curls, one set hammer curls etc.)
2 x 10 shrugs with 20kg dumbbells
2 x 10 side of torso thingys with 20kg dumbbells (Cant remember the proper name!)
2 x 10 One-Arm Dumbbell Rows with 20kg dumbbells
2 x 10 lunges with 20kg dumbbells
2 x 10 squats with 20kg dumbbells
Help/suggestions on this would be much appreciated! I basically made this up from reading around but dont really know what I'm doing here. Also, I don't have the room/money to buy anything other than a set of dumbbells...
Probably meat. Like Cullion said back there go easy on the processed meats.
Originally Posted by honesty
I don't know the cost of meat where you are but it is the best answer to protein. Especially since you don't have much of it in your example of a day's eating.
Will cut the sausages from supper, the only other processed meat would be the peperami, which I like! Usually if its turkey or chicken in my lunch salad its a breast I've cooked up the night before and sliced, or ham. Which is processed. Doh!
get a dog, walk it for 2 hours every day, then when it gets bored part jog with it. then jog then run. Add a longer route-the dog will always push you on to work harder and faster (unless its a yorkshire terrier). My staffy has decided i need to lose weight and now i can actually jog.
that and get a good deal more food in yuor diet , you should consume between 2200 and 2500kcals a day depending on the amount you exercise, less and your bid turns more carbs to fat than it needs (starvation mode). The ideal is 6 small meals a day (if you can) try the following:
Breakfast: porrige;1 peice fruit in porrege; glass of oj
snack: 2 peices fruit, coffee
Lunch: 1 peice of grilled chicken breast: sweetcorn salad
snack: mixed seeds and rasins, bug glass o water
Dinner: home made chilli and wholewheat rice
Supper: Miso soup with pak choi.
(ripped out of a health mag for someone who exercises well for about 4-5 hours a week and has a moderate level of activity)