So like most people I am going to start the new year off on the right foot and get in shape. I’ve tried this before (not just at the new year) and failed, but I recently had a “come to Jesus moment”, so to speak and I feel I’m ready to finally put in the work and self discipline to get things done.
So I thought I would post here and request some advice. I’ve posted some times before, nothing serious, but I honestly am ready. I need any and all advice, don’t hold back.
I’ll post my official January 1 stats that day, but to give you an idea, based upon a visit to the scale this past Monday:
wt: 280 lbs
body fat%: 33
My main motivation is wanting to get back into high school shape - I was an athlete in high school, and while I certainly wasn’t an elite athlete, I could play a full game of soccer start to finish without stopping, and I wasn’t rail thin either. If I tried to play a game of soccer now I’d die. So at first, my plan would be to drop the fat as much as possible. After that, I would adjust my plan to grow into the physique and health I wanted.
Secondly, I have a wedding in August which I would like to be in shape for; not my own, but I don’t want to be quite as much of a fat ass as I am now.
Anyhow, I need advice on a workout regime and a diet plan. Here is what I am thinking…
For me, I would like something I can understand when it comes to working out, and I think an easier plan for a beginner would be the TBT training outlined here ( http://www.T-Nation.com/readTopic.do?id=508031 ) by Waterbury. When I say easier, I don’t mean it is an easy plan to get through, I just mean, I think it is less complex than some others.
My only concern is that since it is a 3 day per week plan, what do I do the other days in terms of exercise? Nothing? I’m going to re-read the article after I post this as it has been a while since I read it.
For the diet, at first I considered the Velocity Diet. I even tried it once before (I failed). But after reading a lot of forum posts about the V-Diet, I really do not think it is for someone in my physical condition; though I could be wrong. What I really want to do is learn to eat well for my entire life, and from what I gather, the V-Diet is not a life long commitment. So I was considering something like the T-dawg diet outlined here ( All Articles - T NATION ) by Shugart and TC. It is easy to understand (for me), I think.
Anyhow, any advice is appreciated. Any good sources of info, etc, is welcome.
I’d really appreciate it if someone could help me walk through determining how much protein/fat/carb/calories I should be taking in, etc. Based on the T-dawg diet, I think my stats would be:
280 x 15 = 4200 calories
After a week I would drop it by 500, which should create enough of a deficit with my exercise to burn about 2 pounds per week, right?
I don’t know how I would eat 4200 calories of clean food per day, but I’ll try; I have a ton of Metabolic Drive from Biotest which I love, but honestly, that is a lot of calories. And based on the article, my protein intake should be:
1.5 g x 280 = 420g
Now, someone once told me that the calculation should use your lean body mass, which I assume would be:
lbm = weight - fat weight - water weight
As you can see, I know nothing. But I need to succeed and I am willing to do whatever.
Thanks for reading this long post.
Oh, and yes, honestly, there is no better time to start than now. I’d just rather start on the 1st, it just seems like a clean start.