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Anonymous
Here's a start for strength:
Change you form of cardio, perform it after weightlifting and reduce it to 4 or 5 days per week. Excess cardio diminishes strength.
Here's something else for strength:
Split your program up into a 5 day routine with 2 full days of rest. Chest, Rest, Back, Rest, Arms, Delts, Legs. Still, perform the cardio afterwards.
Moar (Nutrition):
Eat something in the ballpark of 4 slices of wholemeal toast (with an appropriate spread - vegemite / peanut butter is ok) about half an hour before you work out and some fresh fruit / veg and a small amount of lean protein (a piece of roast meat, for example) about 20 minutes after you finish.
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