I have read and lurked quite a long time on this forum and finally got
b) starting to post
c) setting goals for myself
d) finally getting my ass out of bed and doing it !!!
I am a 40 year old German, lawyer by profession, living and working in
China (Shanghai) about to become a first time father (2 more months
and generally quite an optimistic guy. Looking back 15 months, that
optimism got a blow when I saw the scale hit 92kg (202pds) (I am 6 ft
with a slight build - not too much muscle I must admit - see photos - they look pretty bad).
I have been in and out of fitness studios in Germany over the last 4 to
5 years but never took it serious (enough) and did not follow the basic
guidelines like a nutrition plan or working out really hard. I guess I
appeased myself with telling myseld 'I do sports' ... well looks like I
didn't do enough and more likely with not enough passion and discipline.
That changed with the scale hitting 200pds ...
I actually try to achieve 2 goals: Fat loss and muscle gain (typical,
isn't it - and no I don't think this is the mid life crisis - yet :-)).
So after reading lots of articles here I decided to seperate the two and
start off by getting rid of some of the fat (Cardio, eating better).
That worked quite well I think.
I started out doing 3 months of mainly
Cardio only to get my body into gear again and got down to around
170pds. I am hoping to finish that phase with the Velocity diet (for
beginners) in the next 4-6 weeks, depending on the fact that my
supplements are held by Chinese customs at the moment ... arrrrghhhhh
After the diet the plan would be to enjoy some quality time with my wife
and son (taking holiday for approx 6 weeks) and after getting back to
work start a clean muscle buildup phase.
At age 40 I will probably not reach any results too soon and certainly
not some of the amazing transformations some guys (and gals) achieved
here (great work and great inspiration btw!!!)
But I am determined to do
this and change my quality of life - for my family but of course mainly
for myself - I guess at that age there should be no more excuses (if
there ever were any :-))
My current workout looks like this. I switch plans every workout and have 1 day of rest in between workouts.
On off-days I normally do 30 minutes Cardio (stationay racing bike in
front of my computer). For all exercises I normally do 3-4 warm up sets
with 6-8 reps
Plan 1 - duration approx 60 minutes
Squats - 3x 8-10 reps
Bench press - 3x 8-10 reps
Barbell row standing, upper body at 45 degree angle - 3x 8-10 reps
Triceps push down - 3x 8-10 reps (no warm up sets)
Calf raise - 3x 8-10 reps (no warm up sets)
Crunches or other belly muscle exercise
Plan 2 - duration approx 50 minutes
Deadlift (legs straight) - 3x 8-10 reps
Lat pull down - 3x 8-10 reps
Shoulder press - 3x 8-10 reps
Standing biceps curl - 3x 8-10 reps
Crunches or other belly muscle exercise
My current nutrition is somewhat - well - not optimal (especially for
building muscle, I need to change quite a lot I guess ... :-))
Breakfast - get up around 7:15: Milk (300ml) with oatmeal (50-75 gr) and
20gr of Whey powder, fish oil
Snack 1 - 10:30: Apple / Banana or handfull of peanuts
Lunch - 12:30: Factory canteen - some noodles, veggies, little meat
Snack 2 - 15:30: Apple or Banana
Dinner - 20:00: Egg, veggies, meat
On workout days (workout approx from 18:30 to 19:30): 1 Banana before
workout, after workout Whey shake with water (25gr of Whey and 30gr of
During the day I normally drink green tea or water, in the morning a
large glass of fruit juice (all in all between 2-3 liters per day).
Supplements: Whey protein, fish oil, vitamins
Sweets - sometimes (once a week) a little candy and some crackers
Fast food - maybe once a month (KFC is big here in Shanghai but there is
also a Cold Stone, Dunkin Doughnuts and Hooters :-))
Alcohol - twice a month a few beers with friends ... :-))
So that's about it (long intro, I am sorry). I am looking forward to
feedback in this forum and to the Velocity Diet.
And after that some disiciplined working out over the next ... well
years hopefully :-)). I'll see where it leads. I guess I will post some
pictures to get really started ...