An avid reader of T-Nation for about 1 year I’m about to embark on a diet to get rid of that damn layer of fat keeping me back from enjoying life even more than I already do. I also want to take this opportunity to shout a big fat hullo! to all of you.
Now that we’ve got the niceties out of the way, let’s get down to the nitty gritty:
A few facts about fatty old me:
-training age: 8
-height: 67 inch.
-weight: 209 lbs
-belly (widest circumference, about 1 inch below my navel): 47 inch. (damn, that’s about 70 % of my height!)
-supplements: whey protein, creatine, yohimbine hcl, caffeine (apart from these supps and some ephedra in the past I’ve never taken anything else; is yohimbine hcl usage still reckoned natural?)
As you can see from the photos I carry a decent ammount of muscle and I’m strong to boot, but as we all know, that doesn’t mean shit in terms of health and good looking nekkid (right, Thibs?). Now, turning up the pussy magnet is not my primary reason for starting this diet (in fact, I have a loving, sexy and lean woman); I’m just tired of tucking my belly in and having my mood partially depend on my body’s water weight fluctuations: upon waking up I feel around my belly to check if it’s tighter or looser. I guess FFBs and CFBs know what I’m talking about.
The reason I’m doing this publicly here on T-Nation is to keep me accountable. So, thanks to Shugs and his psychology stuff.
Now, what most of you would not believe me is that I’ve been eating very healthy for about 2.5 years: lots of veggies, low and slow carb, lean protein sources. My main problem is my indulgence in terms of getting a good night’s sleep. I usually get about 3h per night. And I consume too much caffeine. Add that to a FFB’s and CFB’s pencil pusher’s sedentary lifestyle and you got yourself a pretty good setup to wind up a fat guy with great forearms (heck, I don’t even have those!).
I’ve once leaned out pretty well, but lots of injuries, some surgeries and my aforementioned lifestyle idiocy made me fat again. But who am I kidding here? I’m responsible.
My approach is pretty simple:
-12 short lifting training sessions per week
-3 steady state cardio sessions per week
The lifting sessions use clustering (one short session in the morning before work, one in the afternoon); the steady state cardio is simple running. Since I’m about 20 - 30 lbs away from a comfortable weight for running, I’m gonna start is slowly and moderate.
Since I lose muscle very hard if I stimulate my body the right way, I can go down to about 1500 kcals / day. My diet is high in protein (tuna, lean meats, poultry, low-fat cheese, whey, whey with oil), low on carbs (salad, veggies) and moderate in fat (olive oil, germ oil, fish oil, low-fat cheese, eggs).
So, I’m just dropping my current caloric input by about 500 kcal, drop all coffee and that’s it.
Now, I’ve got a question: how much glucose should I take post workout? My post-workout-shake usually consists of 60 g of whey protein, water, creatine, ice cubes and some glucose. I usually don’t take more than 25 - 30 g. Should I take more? Should I omit it completely? After that shake I usually down water with salt for a better creatine absorption.
I’m gonna add updated pics and stats each week.
Since I’m still experimenting with my training plan, I’ll add its final version in a few days or next week. Since I’m training in my modest homegym you can expect basic stuff.
Any advice is welcome.
That’s it, fatty is off to train.