_Andyh_ weight loss and training log

Lokai

Lokai

Lokai

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Joined
26 Jun 2008
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Wakefield
Decided it was time to stop messing around, start a training log to help with
focus, motivation and to keep a track of my progress.

Haven't trained properly now for over two years due to new job, marriage and a baby arriving on the scene, now the baby is in Nursery and i have some decent gear at home i decided it was time to get serious.

Currently a rather heft 240lbs (6ft, 1) so my initial focus is to drop fat, my first goal is to hit 196lbs.

I plan to do this by eating more sensibly and following the popular SL 5x5 program with a bit extra.

I plan to do -

Mondays - Squats, Bench Press, BB Rows
Tuesdays - Core/Isolation
Wednesday - Squats, OHP, Deadlifts
Thursday - Core/Isolation
Friday - Squats, Bench Press, BB Rows

I want to train five days a week to help burn my cals basically, not sure if this is a good idea or detrimental.

Because my main aim is to lose fat (no rush, don't mind how long it takes as long as i see steady, regualr progress) im going to limit calories to 2000 a day, and adjust accordingly if weight decrease is too quick/slow.

Tomorrow is my second SL session (started on Monday), so will add my initial progress shortly.

Never really paid attention to my legs (i know, i know !), squatted properly for the first time on Monday, can't walk today ! Thought i was going to drop my son carrying him into nursery :)
 
Just make sure you're monitoring your weight loss, 2000 is quite low and could impact your recovery and lifting.

If you're new to squatting I would post up a video of your form in the form thread to get some feedback, it will be massively helpful to you.

You're missing deadlifts from your training.
 
LiE said:
Just make sure you're monitoring your weight loss, 2000 is quite low and could impact your recovery and lifting.

If you're new to squatting I would post up a video of your form in the form thread to get some feedback, it will be massively helpful to you.

You're missing deadlifts from your training.
Click to expand...

I did initially plan to stick to this -

Coffee
Poached Eggs x 3
Wholemeal toast x 1

Apple
Mixed Almonds

Wholemeal pita x 2
Tuna in springwater x 1
Light Mayo
Onions/Gherkins

Mixed Almonds
Cottage Cheese

Train

Cottage Cheese

Steamed green veg
Chicken/Turkey/Salmon/Steak
Sauce/Rub/Mayo

Which comes in at about 2300 calories, but am slightly wary as my main aim initially is to drop fat, which is why i reduced it down to 2000 calories to test the water.

Will take a video of my squats on the next session.

Deads are in (On wednesday). I plan to switch the sessions each week so one week two lots of BB Row and the other two lots of deadlifts.

Cheers for the reply.
 
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What do your core/isolation days involve exactly? I'm just concerned as squats and deadlifts are very core-taxing, and your routine is essentially hitting your core 5 times a week. If your isolation work is also hitting arms etc, I think you're doing too much. Any isolation you want to do, should be done after your 3 workouts. Your Tues and Thurs should be used as rest days, or cardio if you're climbing the walls.

Diet looks like a reasonably good start, I'd probably drop one of the almond snacks for a whey shake, as you're not really getting a huge amount of protein in there by the looks of things. Use the MyFitnessPal app on your phone and figure out your macros, it's immensely useful and you could potentially be wasting time by not hitting good macros already :)
 
The plan on core/isolation days is to do planks, sit ups, biceps and triceps.

I can add the isolation work to my Mon/Wed/Fri sessions if the extra rest days are going to be beneficial.

And ok can do drop one portion of the nuts and throw in a whey protein shake instead (or as well as ?)

Will have a look at MyFinessPal.
 
Yeah you're just likely to be having a constantly tired core and arms, which will hold you back on any lifts using those muscles...... Which is all of them :D

Instead is my opinion, but reasonably moot until we know what your current macros are anyway!
 
MoNkeE said:
Yeah you're just likely to be having a constantly tired core and arms, which will hold you back on any lifts using those muscles...... Which is all of them :D

Instead is my opinion, but reasonably moot until we know what your current macros are anyway!
Click to expand...

Cheers for the reply, i shall do some macro investigating and update :D
 
Sooo according to MFP, the food plan i laid out (swapping one serving of almonds for a shake) i will be getting 177g Protein, 186g carbs and 51g fat.

Thats 2200 calories per day. Sound about right for someone that is 240 lbs and wants to lose fat ?
 
Ha, I had a back workout yesterday, did a couple of sets of 140kg for 5 reps, and more volume lower down. Near the end of the back work out, I was talking to a lass about ab workouts and said I'd show her how to do hanging leg raises. So show her a couple of reps on the assisted dip/pull up machine, legs straight of bent to see which she was comfortable. As I was stepping down from the platform, my left quad went in to cramp, and I was left stood up there, unable to move until it subsided :D
 
Ok first two sessions -

Monday 20th May (wk1)

Squats - 25x5x5
Bench Press - 40x5x5
BB Row - 27.5x5x5

Wednesday 22nd May (wk1)

Squats - 27.5x5x5
BB OHP - 22.5x5x5
Deadlifts - 60x3x5

Weak squats i know ! but its a start, those second lot today, with doms from Monday where hard work !!!

Roll on Fridays session :D
 
239lbs this morning so 1lb down.

Legs finally seem to have recovered, looking forward to tonights session :D
 
MoNkeE said:
Can't help but feel you've started your squat a little low in comparison to your other lifts :)
Click to expand...

I will be honest a few years ago i used to train and i pretty much neglected my legs, and now i'm suffering for it, they are so weak, where as my upper body has a bit more strength.

Would there be any point in dropping the weight of the other lifts to bring it all in line ? or i suppose tonight i could add an extra 10/15kg or so onto my squats and see how it goes ?
 
Oh hell no, don't drop your numbers back to compliment your squat :) I think if you're deadlifting 60kg comfortably, then you probably could afford to start squats in 40, knowing that the weight progresses pretty quick in SL :)
 
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