OcUK buff ones, and those on their way, I need your advice.
I have steadily been gaining weight since moving into the country. The reason for this is because I used to cycle 100 Miles a week to work and back while I was still living in London. As such I was able to pretty much able to eat and drink as much as I wanted to due to the amount of cardio. My diet has always been pretty good and still is, but I’ll get onto that subject in a bit. For the past year I have been commuting 4 hours a day, meaning no sustained cardio and my drinking habits have not really changed much.
I’m now at a point where I feel I need to make a drastic change and I desperately need some advice.
Some statistics
I’m 5’9, weigh 86.7KG (13.7 stone, 191lbs) and I think my ideal weight should be 77KG – 80KG (12 Stone/169lbs minimum in other words) as I’d start to look gaunt any less.
My situation
So Gym is out, I do not have the time to do it until I get another job closer to home. I started looking into what could fit my lifestyle and strength training with Kettlebells seemed to be the ideal solution as I could fit it in when I get home at night, a relatively short but intensive workout. I went to see a personal trainer who specializes in kettlebell training and he assessed my weaknesses and worked out an initial program which had to be changed after 4 weeks.
I started pretty well, but long story short, I tore ankle ligaments while out riding my bike, was ill with man flu constantly and since have not touched them again. Now 5 months later, I've had enough with my physique.
My goal
Lose body fat % while building muscle and reach my first target of 80 KG
This is how I plan on doing it
(image is what the trainer sent me after our session. My Kettlebell is 16 KG)
For anyone who don’t know what exercises are, I have a mate who videoed himself doing it for my reference (he’s using the 32KG bell, bit too much for me at the moment)
http://www.vimeo.com/6779322
I plan on doing this on a Monday and Thursday.
On Tuesday, Wednesday and Friday I plan on jogging during lunchtime at work and over the weekends I ride my bike.
Do you think I need to do the bells a bit more, or cut one day’s jogging and work on arm exercises with the Bell? If so, which do you recommend?
Eating
I always eat very healthily, but the following is my plan
- Porridge Oats with water and a cut-up Banana for Breakfast
- Black coffee/ Fruit/ Water
- Baked potato for Lunch with Tuna or Baked beans. Alternatively Chicken salad or Tuna salad
- Chicken with Veggies at night. Steak on Occasion, Salmon and Veg
Now for the embarrassing bit
I don’t even like to take my shirt off in front of my wife at the moment, but here’s the pics and you can clearly see where my problem is, high body fat % and the gut ☹. The last pic no flexing or sucking in of the gut is involved.
Any suggestions or critique would be very welcome, be as harsh or critical as you may.
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