I'm a guy in my early thirties, 6'1". For the past almost ten years I've weighed about 90kg (about 200 pounds) without doing any particularly strenuous exercise, I guess I've got good genes or something. About two years I started working out and really enjoyed it, didn't really watch my diet and ending up putting on an extra 5kg or so but feeling much better. I gave it up due to work changes / travel that threw my routine and I got a bit too lazy to take it back up when things settled down. It looks like those good genes are finally starting to give way to age, as over the past six months (without any huge lifestyle change) I've started to pack on the kilos.
I don't know my exact weight now but at a guess it'd be approaching 100kg for the first time in my life, which is enough to spook me into some general lifestyle improvements. Although this is technically only about 5kg more than end of my gym days, I reckon there'd be another 10kg of muscle that's been replaced by fat - my waist has ballooned out like 4 inches and I'm being shamed daily by a wardrobe I can't really wear anymore. I eat fairly well but occasionally hit the soda and fast food (probably one or two per week of each). I could also probably cut back on the beer.
By June 30th I
By December 31st I will be in good enough shape to post a glorious victory update in the "2012 transformations" thread.
How I'm going to reach the goals
Given that my initial goal is fairly modest (5kg loss in 18 weeks) I don't want to burn myself out by trying to immediately move to an all-chicken diet and 6 day a week exercise routine. Overall aim is to make these changes more permanent and sustainable. Current plan of attack is:
1) Restart at the gym 3x per week. I've got easy access to a pretty good gym so no real excuses there. I'll be doing the "modified starting strength" routine using dumbbells where possible - I really enjoyed that routine when I was doing it a few years back.
2) Make some adjustments to my diet. Keep a food log for the first two weeks just to get a feel for what I'm eating. Cut soda completely and alcohol during the week. Once I've got a feel for what I'm eating I'll start tweaking meals re: extra protein, less carbs, etc.
I'll take some pictures now as a starting point but I've got a bit of a thing about putting pics on the net, so will decide further on down the track whether I'll post any.
I know this isn't anywhere near as interesting as either the "I'm gonna lose 250lbs" or "I'm gonna bench 250lbs" threads, but I'm hoping this will end with me being more energetic, fitter, and in much better shape. Although the goals are fairly light on I'm keen to revise them upwards as the log progresses. Official weigh-in and first gym session is tomorrow. Wish me luck.
Pretty close to the Modified Starting Strength. 3x sessions / week, alternating between two workouts with some extras once a week.
3x5 DB Squats
3x5 DB Press
2x5-8 Assisted dips
3x5 DB Squats
3x5 DB Overhead Press
3x5 Single DB Row
2x5-8 Assisted chinups
End of Week
2x8-12 Bicep Curls
2x8-12 Tricep Extensions
Tirade fucked around with this message at Feb 18, 2013 around 08:51
|# ? Feb 14, 2013 11:56|
|# ? May 25, 2013 18:55|
OH GOD THE PAIN. IT BURNS. IT BUURRRRNS. Those squats have ruined me.
Weigh in: 97.7kg
That's a bit less that I was expecting, so good news there.
I've been to the gym twice this week - yesterday and also earlier in the week. Most recent session was:
3x5 DB squat 25kg
3x5 DB press 17.5kg (failed last rep of last set)
2x5 assisted dips 100lb (these sucked, I failed the last two on the second set)
3x8 Hyperextension with 5kg weight
2x8 bicep curls 10kg
2x10 tricep extension 5kg
Food log is going to kick off tomorrow, but I've been pretty good thus far. Challenge will be to avoid the beers throughout the week, but apart from that I'm good.
Next gym session is tomorrow.
|# ? Feb 17, 2013 07:59|
Despite spending a day limping around the office and cursing out the DOMS in my legs I made it to the gym again today, which I feel pretty good about.
3x5 DB squat 20kg
3x5 DB overhead press 15kg
2x5 Assisted Chin-ups 100lb
3x8 Hyperextension 5kg
My thighs feel like they're about to explode and stairs are not my friend. But upper body stuff isn't doing too bad, so hopefully my quads will calm down after another day or two.
Food wise I'm probably eating too much in the way of carbs. A typical daily food log from the past few days:
Breakfast - Latte, blueberry muffin
Lunch - Ham Cheese Tomato sandwich
Dinner - Chicken curry with rice
1 beer (oops)
Two more weeks of a laissez-faire diet before I start eating at a deficit - until then I'm planning to eat what / when I feel, but with a focus on protein.
I'll update the OP with my overall workout routine in a sec. I'd welcome any suggestions to tweak it, as well as any other exercise I should consider. Thankfully work will not be too crazy over the next few months, so I'll be able to make it to the gym as often / for as long as required.
|# ? Feb 18, 2013 08:45|
Twoish weeks later, not much to report. Been going to the gym 3 times a week and am slowly modifying my diet. No more muscle pain after a gym session. Going pretty well I think!
I'm tracking my reps by keeping the workout program in a note on my phone and overwriting the data during each workout. Maybe I should try to record them in a spreadsheet or something? Oh, and I've subbed assisted chinups with Back Lat Pulldowns, which I know aren't as good but will suffice until I lose enough weight / gain enough strength to use the assisted chinup thingo properly.
Most recent weights on my workout:
[Goal reps] [Lift] [Weight] [Reps acheived]
3x5 DB Squat 25kg 555
3x5 DB Press 20 542
2x5-8 Assisted Dips 100lb 64
3x8 Hyperextensions 10kg 888
3x5 DB Squat 30kg 553
3x5 DB Overhead Press 15kg 555
3x5 Single DB Row 20kg 555
2x5-8 Back Lat Pulldowns 110 55
3x8 Hypers 10kg 888
End of week:
2x8-12 Bicep Curls 10kg 9 11
2x8-12 Tricep Extension 6kg 84
Would welcome any suggestions on what I should focus on next.
|# ? Feb 27, 2013 08:43|
Tracking fairly well. DB Squats are at 35kg but I'm thinking of switching to the bar because the dumbbells are getting a bit unwieldy at this weight. DB Press up to 20kg and going to 25kg next session, DB overhead press is at 17.5kg.
All in all, going well. Haven't weighed myself for a few weeks, I'll check on that tomorrow.
|# ? Mar 18, 2013 00:16|