I used to knock out about the forums a while back. Had some good experience in gaining a little bit of strength. Never got out side of the range of “normally strong” though. And got unhealthy fat in the process. As I took the instruction “eat for mass” too far.
Had a year out. Busy times. Hard times. More as we go on maybe. Back on the wagon now though. Goals in mind.
Get stronger. Get fitter. I’m doing Judo (having done BJJ 15 years ago). And I’m getting back into Rugby. Which is my first love.
Current stats are:
6ft tall – 104kg(228lb) and 30%-35% BF.
5rm squat is 140kg (310lb)
5rm bench is 95kg (210lb)
5rm for deadlift (trap bar) is 155kg (340lb)
5rm for press is 72.5kg (160lb)
6 pull ups in a row.
Targets are simple.
Get into the First team at the rugby club. I have the skill set. I just need to be able to exhibit it.
Win a Judo competition. Which will be helped by a better athletic basis.
To do all of this I need to increase all lifts as much as possible given that I’m going to try and get drop 20%BF.
Extra goal - drop 20%BF.
Preform 6 tabata sprints on the indoor rower. Which is my own fitness marker.
5/3/1 x 2 times a week. Combining squat and bench, and then press and deadlift. At the end of each I do some rowing sprints. 30 seconds on 30 second off. Each week looking of either increase in speed of the sprint or more exercise bouts.
Judo – 2 times a week. This is competitive judo. More akin to BJJ and wrestling than the lovely dovey type you see. So I count this as a “cardio” work out.
Saturday is a general sports day. I’ll play rugby or go cycling.
The week plans out like this:
Sunday – 5/3/1 squats and bench
Monday – Off
Tuesday – Judo – ground work only
Wednesday – Off
Thursday – 5/3/1 Deads and press
Friday – Judo
Saturday – Sports
Diet – this is were I went wrong last time, like so many others. But I think I have it worked out a bit better now.
Every day is:
4 eggs for breakfast
I cook up 350-400g (12-13oz) of chicken breast 2 breasts and 225g lean mince (8oz) in chopped tomatoes. And then use this as my protein source.
I eat 60g (1/3cup) of rice or 150g potato (1 ½ a potato) with each meal (lunch and dinner).
50g nuts (1 bag) is a snack.
This is about 2100 cals and 200g of protein. I’ll take a picture every 2 weeks and see what my progress is.
If the fat is not coming off (I think it should) I can drop the carbs and nuts on the non-training days. This the progress plan also. AS the fat loss slows, I have PLENTY of spare cals to drop.
If you have comments – please chip in – let me know.