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Have a look at this
http://stronglifts.com/5x5/#How_To_Get_StartedI've incorporated elements of it into my training though with a few exceptions; I only increase the weight once a week not every time, I mix bits with other stuff I like doing like dumbbell stuff & I do 2km on the rower first. He gives guide weights for starting in there somewhere with different figures for male & female (though it's basically starting with just the bar).
I've definitely had results from it & there are a couple of ladies at my gym that seem to be at least loosely following it (the same as me) who also seem to be enjoying it.
Lw.
French_Touch
My diet is less bad than it was but aware I've got some way to go - I started looking at macros but that made my head spin so simple info like "2 grams of protein per KG" is also helpful. Thank you!
So, are you saying 2gram per Kg per day? So, if I'm 71 kg I should be eating ~140gr of protein a day?
And thanks @well_is_it I have a core of jelly atm but I do notice when I actually engage what core muscles I've got I do make a bit more power/speed. And my thighs get knackered ridicously quickly when I'm at the BMX track so need more strength there.
Cheers all. I feel some reading and a spreadsheet coming on at the weekend.