Time for my go at this fat busting stuff. Well the latter part of last year was more fat busting focused. This next 6 to 9months is about putting on a bit of lean muscle mass and improving my strength. And of course busting some more fat.
So back to September last year, spent 3-4 weeks up in Dublin and London for work and boozed and ate out everynight. Left at 80 kg and came back not far off 85 lol. Nasty!!!
Thought to myself that I had enough so joined the local gym. Weighed in 1 October 84.5kg and 18.6% body fat. Oh and shockingly unfit. FYI, i'm 6ft on the dot and use to be a skinny bugger due to all the cross country and distance running I did. Don't like running much nowadays so as a rule I don't do it.
Started doing spinning classes 2-3 times a week plus the odd basic workout with a row either side for 10mins or so. Worked ok - lost some weight (80kg 24/12) and gained some fitness but more importantly felt good, felt alive! Started to eat better too. Got on to 5 smaller meals a day and started my addiction to cold oats in the morning mmmmmm
2 weeks off over Christmas and I thought a bit more about my goals and did some studying up on some of the vast amount of info out there on nutirition and body building. Unfortunately I didnt do a lot of intensive exercise over this time and ate a lot of custard (usually with oats haha).
Weighed in again 5th Jan and 82kg. Body fat down to 14.9% so its coming down slowly but suspect it was slightly better pre-christmas.
Since then I have continued with the spinning classes 2 days a week. Great start to the day at 6.30am. Arrive at work already cranking!
In addition, I'm also in the gym 3 days a week just doing a basic rountine of mainly compound exercises
- max pullups (as a strength test)
- assisted pullups
- dumbell bench pull
- max pressups (another strength test)
- dumbell bench press
- barbell upright row
- ab crunches / crossover crunches / plank (30 seconds of each and keep going as a strength test)
Doing sets of 12, 10, 8 with increasing weights. Prefer to lift weights in the arvos rather than the mornings before work.
I have thought about doing the 5 x 5 or starting strength programme but my PT got me going on the above and am enjoying it so far.
2012 starts http://www.daimenhut...g-JK.101/page11
2013 starts at http://www.daimenhut...s/page__st__750
2014 starts at http://www.daimenhut...-begins/page-43
Edited by JK, 29 September 2014 - 08:51 AM.