Associate
- Joined
- 22 Jan 2008
- Posts
- 1,246
- Location
- Sheffield
Stats
Age - 26
Gender - Male
Height - 6 foot
Current weight - 220lbs
Estimated bodyfat - 30%
History
After having stitches in my elbow due to a rampaging drunken night out around 12 months ago I haven't been able to do much weight work or fitness in general. I probably could've done something but for various reasons, I couldn't be arsed. I ballooned from 200lbs to around 235lbs in the space of 6 months. From new years onwards I've got down to 220lbs through running. Running sucks, so so much, but the girlfriend seems to like it so I still do it every so often. I'm in a better frame of mind these days and my elbow now feels fine and will actually bend to a semi decent range of motion so I'm ready to re-start the gym properly.
Initial Goals
Get back to 200lbs, not look as 'soft'
Time frame
I'm going on Holiday in late October so this should be fairly easily attainable. After this I will see where I want to go.
Pictures
This is me 31/07/13 PM weight 220lbs. I'm going to try updating photos on a fortnightly basis as much for me to see progress and for others to maybe get a little bit jelly over. I usually wax but I'm skint at the minute
Diet
I've worked my maintenance calories out to be around 2700 a day. I am aiming for around 2200 for weight loss. I'll adjust this depending on weight loss progress.
I'm rubbish at dieting but I love meat. I've had great experiences with running a ketogenic diet before and shall be returning to it for the next 3 months. For those that are unaware this is the near elimination of carbohydrates and high levels of fat and protein. I aim for under 40g a day of carbohydrates. This keeps my body in ketosis.
A Typical day of meals for me could be...
Breakfast - Cheese Omelettes and sausages
Lunch - Leafy Salad, Mayonnaise, Bacon
Dinner - Belly Pork, Broccoli, Cabbage
Snacks are usually pork scratchings, cold meats or a shot of oil (eurgh! Helps if I'm under calories for the day)
I carb load weekly on a Saturday evening. Usually a lean meat, pasta or potatoes and ice cream as a treat. I've always found the best carb up to be high carbohydrate, moderate protein and low fat. My body usually returns to ketosis within 12 hours.
Supplements
Multi-Vitamin
Fish Oils
Alpha Burn - 3 a day
Pre Work out (currently Grenade)
Routine
As I'm returning to weight training and I don't know what I can currently lift I'm going to do 5 sets of 5 reps. I will update every Thursday with current totals.
Monday - Legs
Squats
Leg Press
Calf Raises
Tuesday - Rest
Wed - Chest/Triceps
Bench Press
Close Grip Bench Press
Dumbbell Flyes
Tricep Kick Backs
Tricep Pull Downs
Thursday - Rest
Friday - Back/Biceps
Deadlifts
Preacher Curls
Barbell Rows
Hammer Curls
Lat Pulldowns
Saturday - Rest/Cheat Night
Sunday - Cardio/Mixed
7.5k run - I'm doing the Great Yorkshire 10k in September so need to keep some form of cardiovascular activity
Chin ups - 50 Chin Ups doing as many as I can in one go resting then repeat until 50 overall have been done
Pull ups - 50 Pull Ups doing as many as I can in one go resting then repeat until 50 overall have been done
Kettle bell work / Stretching (These are classes our gym runs on a Sunday afternoon it changes weekly)
Well that's the log started! Any comments or suggestions are more than welcome! I shall be updating each Thursday evening with details as I find them out. Will try to post photos fortnightly!
Age - 26
Gender - Male
Height - 6 foot
Current weight - 220lbs
Estimated bodyfat - 30%
History
After having stitches in my elbow due to a rampaging drunken night out around 12 months ago I haven't been able to do much weight work or fitness in general. I probably could've done something but for various reasons, I couldn't be arsed. I ballooned from 200lbs to around 235lbs in the space of 6 months. From new years onwards I've got down to 220lbs through running. Running sucks, so so much, but the girlfriend seems to like it so I still do it every so often. I'm in a better frame of mind these days and my elbow now feels fine and will actually bend to a semi decent range of motion so I'm ready to re-start the gym properly.
Initial Goals
Get back to 200lbs, not look as 'soft'
Time frame
I'm going on Holiday in late October so this should be fairly easily attainable. After this I will see where I want to go.
Pictures
This is me 31/07/13 PM weight 220lbs. I'm going to try updating photos on a fortnightly basis as much for me to see progress and for others to maybe get a little bit jelly over. I usually wax but I'm skint at the minute
Diet
I've worked my maintenance calories out to be around 2700 a day. I am aiming for around 2200 for weight loss. I'll adjust this depending on weight loss progress.
I'm rubbish at dieting but I love meat. I've had great experiences with running a ketogenic diet before and shall be returning to it for the next 3 months. For those that are unaware this is the near elimination of carbohydrates and high levels of fat and protein. I aim for under 40g a day of carbohydrates. This keeps my body in ketosis.
A Typical day of meals for me could be...
Breakfast - Cheese Omelettes and sausages
Lunch - Leafy Salad, Mayonnaise, Bacon
Dinner - Belly Pork, Broccoli, Cabbage
Snacks are usually pork scratchings, cold meats or a shot of oil (eurgh! Helps if I'm under calories for the day)
I carb load weekly on a Saturday evening. Usually a lean meat, pasta or potatoes and ice cream as a treat. I've always found the best carb up to be high carbohydrate, moderate protein and low fat. My body usually returns to ketosis within 12 hours.
Supplements
Multi-Vitamin
Fish Oils
Alpha Burn - 3 a day
Pre Work out (currently Grenade)
Routine
As I'm returning to weight training and I don't know what I can currently lift I'm going to do 5 sets of 5 reps. I will update every Thursday with current totals.
Monday - Legs
Squats
Leg Press
Calf Raises
Tuesday - Rest
Wed - Chest/Triceps
Bench Press
Close Grip Bench Press
Dumbbell Flyes
Tricep Kick Backs
Tricep Pull Downs
Thursday - Rest
Friday - Back/Biceps
Deadlifts
Preacher Curls
Barbell Rows
Hammer Curls
Lat Pulldowns
Saturday - Rest/Cheat Night
Sunday - Cardio/Mixed
7.5k run - I'm doing the Great Yorkshire 10k in September so need to keep some form of cardiovascular activity
Chin ups - 50 Chin Ups doing as many as I can in one go resting then repeat until 50 overall have been done
Pull ups - 50 Pull Ups doing as many as I can in one go resting then repeat until 50 overall have been done
Kettle bell work / Stretching (These are classes our gym runs on a Sunday afternoon it changes weekly)
Well that's the log started! Any comments or suggestions are more than welcome! I shall be updating each Thursday evening with details as I find them out. Will try to post photos fortnightly!
Last edited:
) and really struggled to do complete 5 reps. So I went back down to 60 and did another couple of sets - again easily. No idea 10kg could make that much difference?