I’ve been reading T-Nation articles for about 2 months now, so much great information. Used to check out bb.com, but since coming here think I’ve finally found a great source of knowledge to last me… well, a while.
Anyways, onto my query. I’m a 26 year old fat bastard. Even though I’m bulky, at a staggering 121kg (266lb) and only 180cm (5’11) with about 27% body fat, I need to lose at least 20, hopefully 30-35kg of body fat. Went to see doc about a blood test (routine) and turns out I got a fatty liver (even though cholesterol levels are fine) so most likely cause is me being a fatty, fat fat. This, I think was the final straw that managed to kick me out of the stupor I’ve been in the last 2 years or so.
One of my concerns is my current routine. I work in IT Support and do shift work (12 hour shifts) which revolves around a 9 day working week. The pattern is 2 day shifts (7am - 7pm), followed by 2 night shifts (7pm - 7am) then 5 days off. Yeah, I know its a lot of time off each ‘week’ but it also means I’ve spend weeks at a time doing bugger all, gaining sweet World of Warcraft skills and generally getting lazy, apathetic and placing myself in my current predicament. This needs to change.
This is where my body is at now:
I’ve been thinking of doing the T-Dawg diet. Eat every three hours, stick with chicken, tuna, turkey, lean red meat, oats, broccoli and lettuce, cut all junk food and soft drinks and booze and drink about 2-3 liters of water a day.
Exercise wise, I was thinking of doing Chad Waterbury’s Total Body Training but modifying it to 4 sessions per 9 days. So, my schedule would be something along the lines of this :
1st Day Shift - Weights + 40 minutes of Light Cardio
2nd Day Shift - 45 minute Spin/RPM class (lesmills.com/global/en/members/rpm/about-rpm.aspx)
1st Night shift - Weights + 40 minutes of Light Cardio
2nd Night shift - 45 minute Spin/RPM class
1st Day Off - Rest
2nd Day Off - Weights + 40 minutes of Light Cardio
3rd Day Off - 45 minute Spin/RPM class
4th Day Off - Weights + 40 minutes of Light Cardio
5th Day Off - 45 minute Spin/RPM class
On top of this, whenever I can, I go to a Thai Kickboxing class on Tuesdays and Thursdays and will start power walking with my sis most nights that Iï¿½??m free. I tried running for 3 weeks, but was starting to screw my Achilles tendon up. I also got a stationary bike at home, so will do 20 minutes of light, fasted cardio most mornings (whenever I get up).
Supplements-wise, taking a multivitamin, fish liver oil, L-Carnitine, Green tea extract (or something along those lines), ON 100% Whey powder and glucosamine (for joints) and possibly an EC stack as well.
So, with all that in mind, its your turn guys. Please, give me further advice/suggestions/help/tips/pointers or shoot down what I said and correct me. Anything more/less I should/could be doing, food and diet, schedule, etc. I need to pull my finger, hand and elbow out of my arse and start beating my body into shape and have nothing planned(besides work of course) till the rest of the year(ie. no holidays) so have a good 7 months to lose at least 25kg. Also, I live in Australia so certain supplements may be hard to come by (what with us having one of the most anal customs in the world)
Thanks in advanced and appreciate all responses guys
Oh, as a side note, are the weight watchers / lean cuisine frozen meals a decent meal? I didn’t have time to prep my food for work, so just got some fruit, a small tub of yoghurt and two of those meals to keep me going throughout the day.