Okay, the story so far.
42 years old weighed 118 Kg or 259 pounds.
You know the deal go to the doctors, told overweight & cholesterol is high, need to do something about it. On top of all this, family & friends telling you that you are over weight. Well after 4 years, I finally found myself in a space where I actually did something about it. Now its about me.
Prelude. I work 12 hour arvo shifts. This is why I start at 09:00am for meal 1. I finish work at 01:50am & I'm in bed by 02:15. Yes I know sleep is a problem, but I cannot sleep any longer.
In October 09, I commenced my personal training crusade, which has now become Andy's journey. I am so fortunate that I have found this site, so a big thankyou to Vamp & Swanso5 who have assisted in motivating me to commence a journal & provide assistance on diet & training programs thus far. I look forward to being apart of this community.
I really do need everyones help, 'cause I am very much a newbie to diet & weight training programs.
So fast forward to todays date. 21/01/10.
Weight 92kg - 202 pounds(I actually got to 90kg but have put 2kg back on)
So this is my basic program & Diet.
I would luv to seek advice from the broader community of shapefit.
To achieve defined muscle definition. (Okay lets say to look Buff)
To maintain a weight between 85kg - 187 pounds / 87kg - 191 pounds. (I have failed at this several times)
Monday - 4 Sets of 6 reps
Squats - 90kg
Bench Press - 65kg
Seated Row - 90kg
Shoulder Press - 70kg
Dips (At this stage no additional weight added)
1 hour mountain bike ride. Hills, fire trails, single tracks
Leg Press - 90kg
Hamstring curls - 40kg
Cable crossovers - 70kg
Wide grip pull ups
2 Arm alternate bicep curls - 20kg each arm (3 x 10 each arm)
Skull crushers - 35kg
Jog 600mtrs (Jog to park)
Sprint combo's - 6 x 400mtr (Jog 200mtr - Sprint 200 mtr - jog 200 mtr - Sprint 200mtr etc)
Dumbbell incline bench
Need another exercise or two here
Jog - 6.5 km
I have no real idea on a 7 day week program. I will be actively watching this forum to seek advice. I will post what I am eating initially, too I can settle in on a pattern.
So here goes.
Andy's journey start date 21/01/10
09:00 - Oats, Muesli & nuts with skim milk
- Skinny cap, 1 sugar (Not my normal thing but was spending quality time with the wife)
11:15 - I have not trained for 4 days so today I did a double workout. I know it's not ideal, but was not happy about putting 2kg back on. Thursdays is weigh day.
- Jogged a gnarly heartbreak 600mtr hill to the park.
- 6 x 400mtr sprint jog combos.
- Jog 3.2km
- Actually did this in 29 degree heat which is not ideal, but kids still on school holidays & I needed to train.
- Got home & completed 100 mtrs freestyle swim + 100 mtrs breathstroke.
13:00 - Salad, fetta cheese, 95gr Tuna
14:00 - Gym workout
- As per Monday's program above. I couldn't help myself & I did a few extras. Bicep curls, Pec Dec + 5 min fitness test program on the deadly treadly.
15:00 - Protein Shake
17:00 - Orange
20:00 - Diced chicken & Veges
22:00 - Small tub Jalna Yogurt (I will add seeds next time)
23:30 - 30gr natural mixed nuts.
So this is it, my first day. Initially journal will be a regular daily update to seek advice & to settle in on a pattern. Then I will go weekly as an overview.
In advance I will thankyou all who post a reply. I look forward to building relationships with you all. I also look forward to watching your programs.