Hey up lads,
I’m training for the British Marines at the moment which consists of allot of cardio but I want to keep and build up a little muscle. I was just wondering if you could take a look at my routine and diet and see where im going wrong e.t.c. Last year I followed a bulk routine for 6 months and made some nice advancements but decided the marines was the thing for me.
Monday
4 Mile run
Marine Press Up’s: 35, 26, 24, 22, 40.
Sit Up’s: 60, 70, 60.
Tricep Dips: 20, 20, 20.
Over-Arm Pull up’s: 5, 5, 5.
Under-Arm Pull ups: 5, 5, 5.
Tricep Kickback - 10kg: 10, 10, 10.
Tuesday
4 Mile run
Military Press - 30kg: 10, 10, 10.
Behind neck press - 30kg: 10, 10, 10.
Should press - 15kg dumbells: 10, 10, 10.
Wednesday
Marine Press Up’s: 35, 26, 24, 22, 40.
Sit Up’s: 60, 70, 60.
Tricep Dips: 20, 20, 20.
Over-Arm Pull up’s: 5, 5, 5.
Pull ups: 5, 5, 5.
Under-Arm Pull ups: 5, 5, 5.
Tricep Kickback - 10kg: 10, 10, 10.
Thursday
4 Mile run
Squats - 80kg: 10, 10, 10.
Barbell curl - 30kg: 10, 10, 10.
Hammer curl - 10kg: 10, 10, 10.
Friday
Marine Press Up’s: 35, 26, 24, 22, 40.
Sit Up’s: 60, 70, 60.
Tricep Dips: 20, 20, 20.
Over-Arm Pull up’s: 5, 5, 5.
Pull ups: 5, 5, 5.
Under-Arm Pull ups: 5, 5, 5.
Tricep Kickback - 10kg: 10, 10, 10.
Diet
8:00am: 3 Egg whites on Brown Toast.
9:15am: Brown Toast & Chicken Breast.
11:00am: Banana.
12:30pm: Tin of Tuna, Salad & 5 Fish Oil caps.
14:00pm: Apple.
16:00pm: 2 Rice cakes and Peanut Butter.
18:10pm: Banana.
-Exercise here
19:30pm: Protein shake & 3 Amino pills.
20:30pm: Tin of Crab/tuna, 6 Egg whites scrambled on Toast, Salad and Cucumber.
22:00pm: Chicken + salad.
- I also drink around 15-20 cups of water a day.
Cheers
Haux