[SteMc]

STATS:
Name: Ste
Age: 16
Height 5'9
Weight: 170 lbs

Weight Routine:

Day 1:
Deadlift 5x5
DB Shoulder Press 5x5
Lunges 5x5

Day 2:
Squat 5x5
Bench Press 5x5
Tricep Kickbacks 10x5

Background:
Always been a big lad but decided to try and eat right as i feeling lethargic in college during the day. I am currently eating what i think is a decent healthy diet, but im always open for improvements, except adding in like, tons of supplements, because id rather not waste my money . I used to do Muay Thai a couple of years ago but just lost interest because the club basically became a chav hole and the gym atmosphere became crap.

Schedule:
Monday: Mile swim (1.6KM)
Tuesday: Day1 Lifting
Wednesday: Nogi Grappling
Thursday: Basketball training (2hours)
Friday: Basketball Game
Saturday: Day 2 Lifting
Sunday: REST, or Open Mat at the gym

Diet: A typical day looks like this:

7.30AM: 2 eggs (scrambled) slice of ham (or black pudding on good days ) and 2 handfuls of grapes. 1x Multivitamin, 2x fish oil
10.15: Banana and handful of nuts
1.10: Either Tuna or Salmon, 1 can, with a small amount of wholewheat pasta, spinach, peppers and plum tomatoes
5.00: Fish/Chicken/Liver with, Broccoli, Mange tout, Baby corn, Onion and peppers

[zop]

Please read this very carefully before proceeding.

Your Bible

[XTrainer]

You need to go buy "Starting Strength, 2nd Ed." and Ross's Enamait's "Infinite Intensity." You're heading down a path that I hate to see anyone take, but you can take action and change that NOW.

[SteMc]

...

[SteMc]

...

[SteMc]

...

[SteMc]

OKay, horrible lay off on this due to just no time at all but its balls in from now. Saw some pictures from a party this weekend and just decided im not going to look like that anymore so from now on i will be posting my diet aswell.

Diet:
MORNING
1x Medium bowl of porrige
1x glass of pure orange juice
1x multivitamin

Midday;
Half a Ham Sandwich, whole wheat bread
1x medium sushi pack (TESCOS)

Dinner;
Medium bowl of lean mince chilli with wholewheat pasta

Snacks
1x Nutrigrain

Drinks
Water all day
1x 300ml milk

Feel free to butt in if i can improve anything or i am doing anything wrong

WORKOUT:

Rest day today so 7x2 min rounds Bas Rutten Miuay Thai Workout

[takeahnase]

Originally Posted by SteMc

OKay, horrible lay off on this due to just no time at all but its balls in from now. Saw some pictures from a party this weekend and just decided im not going to look like that anymore so from now on i will be posting my diet aswell.

Diet:
MORNING
1x Medium bowl of porrige
1x glass of pure orange juice
1x multivitamin

Midday;
Half a Ham Sandwich, whole wheat bread
1x medium sushi pack (TESCOS)

Dinner;
Medium bowl of lean mince chilli with wholewheat pasta

Snacks
1x Nutrigrain

Drinks
Water all day
1x 300ml milk

Feel free to butt in if i can improve anything or i am doing anything wrong

WORKOUT:

Rest day today so 7x2 min rounds Bas Rutten Miuay Thai Workout

More vegetables. More protein.

[SteMc]

will do!

[SteMc]

Diet today:
MORNING
1x Bowl of porridge
1x raspberry yoghurt

Lunch
1x Tuna Sandwich (wholewheat bread)
1x Bannana

Before training:
Tuna Wrap with spinach

Dinner
Fish Stir Fry with Spinach

Supps: 1x Multivitamin
1x Flax seed oil
1x Glucosamine

Water all day

TRAINING:
Nogi today, enjoyed it a lot, as i always do, did conditioning card drills. Its like face card = 10 then each nuimber corresponds to its number. Red cards are hindu press ups, black cards are jumping squats, we did 4 mins of rolling, followed by 4 mins of drilling, 20 cards, rest and repeat. I feel im defending a lot better now, my armbar and triangle defense are good, and im holding my guard for a much longer amount of time than i used to. I actually got a bluebelts back at one point (hard to tell wether he let me or i got there through my armdrag) i sunk the RNC but the guy has a neck of steel and the time ran out before finishing.