I'm quite a sporadic exercise/fitness person. My typical routine involves about 2 months of exercise, then 2 weeks off.
Every other day I undertake training to the following schedule:
I will generally do about 3-5mins of HIIT, per session, following by 30mins of strength variable free weights/body weight exercises - using dumb bells, 20KG Kettlebells and body weight.
I'm just restarting after a slightly more extended 4 weeks away from training. I started out, at about 16 stone 5, a year ago, as a fat skinny person. I am now stronger, but still have that tyre around the belly, love handles and upper thighs. Underneath this is the monster physique of a Spartan. Honest.
Now, i'm at around 8-11% TBF, obviously prevalent around the areas above. I am keen to shift this weight, but also retain/build muscle and strength where possible.
I am doing a fairly natural diet approach involving 2 chicken breasts once/twice per day, full range of fruit and vege, 2-3 cups of natural green tea, at least 1 PhD ISO-7 protein shake per day after training (or as meal replacement) with skimmed milk. Kelloggs start cereal with semi-skimmed milk, and approximately 5L of mineral water per day. Alongside this is a fairly normally family meal where I don't really have much control over it, but I feel with a regimented diet that this won't be too bad (typically it can be anything from beans on brown toast to chicken roast).
I'm at the stage where I feel I need an extra kick, as I have attempted many other things such as the 6 days healthy 1 day unhealthy (to destabilise metabolism). Any tips?
I don't really want to wander down to supplements that have been tested on rats in spurious backstreet labs.
Every other day I undertake training to the following schedule:
I will generally do about 3-5mins of HIIT, per session, following by 30mins of strength variable free weights/body weight exercises - using dumb bells, 20KG Kettlebells and body weight.
I'm just restarting after a slightly more extended 4 weeks away from training. I started out, at about 16 stone 5, a year ago, as a fat skinny person. I am now stronger, but still have that tyre around the belly, love handles and upper thighs. Underneath this is the monster physique of a Spartan. Honest.
Now, i'm at around 8-11% TBF, obviously prevalent around the areas above. I am keen to shift this weight, but also retain/build muscle and strength where possible.
I am doing a fairly natural diet approach involving 2 chicken breasts once/twice per day, full range of fruit and vege, 2-3 cups of natural green tea, at least 1 PhD ISO-7 protein shake per day after training (or as meal replacement) with skimmed milk. Kelloggs start cereal with semi-skimmed milk, and approximately 5L of mineral water per day. Alongside this is a fairly normally family meal where I don't really have much control over it, but I feel with a regimented diet that this won't be too bad (typically it can be anything from beans on brown toast to chicken roast).
I'm at the stage where I feel I need an extra kick, as I have attempted many other things such as the 6 days healthy 1 day unhealthy (to destabilise metabolism). Any tips?
I don't really want to wander down to supplements that have been tested on rats in spurious backstreet labs.
