I am in week 18 of my training program and thought it would be a good idea to solicit some feedback on my program and progress to date.
On June 13, 2006, I was 248 pounds and most likely (although not measured at the time) around 30-32% BF, maybe more. I am 5’11". I was horrified that I had let myself get into this position at age 27.
Anyway, I immediately jumped into a program that was cario intense, with limited lifting. I cut calories to around 2200/day. I took six one hour martial arts classes each week for 12 weeks. I lifted full body one day per week. It was the first time I had touched a weight in five years.
By the end of the 12 weeks, the beginning of September, I was 224 pounds and had my BF measured by a trainer at 22.2%.
At this point I reset and added three weight training sessions per week (3 total) and one extra cardio session of running on my treadmill, continuing with the six martial arts classes. I train back and bis one day, then chest, shoulders, tris the next session, and then back to back and bis.
I don’t train legs because they get an intense workout during the martial arts training and if I trained them with weights I wouldn’t be able to walk by the end of the week. I have been doing this routine for the last 5 and 1/2 weeks. Yesterday (October 9th), I was 218 with 18.8% BF.
I cram as much protein into the 2200 calories as I can. If I am being honest, I really only probably get between 180-200 grams, but I try for more. I supplement with Multivitamin, CLA, Omegas 3,6,9, Hydroxycut Hardcore, L-Carnitine, L-Glutamine, L-Arginine,and some full-spectrum Aminos throughout the day.
I have a lot of work to do. My ultimate goal is 8% BF, trying to maintain a weight in the ballpark of 200. I think that will take me about another 15 weeks (so 32 weeks or so in total). After that, I was planning on shifting from the cutting phase to some bulking, adding some creatine and bumping up the calories.
BTW, I intended to post this in the beginners section but I have never used this forum before so I am not sure if I am doing it right. I am a beginner and looking for you to evaluate what I have done so far and provide advice on whether I should stay on course or tweak the program going forward. I will consider posting picks at 10% BF, but trust me, I have done you a favor by not posting any at the moment. Thanks.