I’ve was pointed to T-Nation by a friend and for the last week or two I’ve been crawling through the multitudinous articles, learning everything I can about nutrition and training.
Right now my brain is totally full. I’m trying not to get mired in the swamp of information, and to that end, I’ve devised a health program for myself and my girlfriend. I’ve probably gotten it ALL wrong, and I was hoping to get some help. So let’s launch into the background. If you don’t want to read my training history, feel free to skip it.
I used to be fat. I’ve been fat for my entire life and it caused me a lot of misery. I tried working out a few years ago, but with no knowledge of nutrition whatsoever. I would go to gym, engage in childish one-upmanship weightlifting with my friends (no form whatsoever), and then go home and eat pizza. Not a good plan.
I’ve included a pic of me at the height of my obesity.
A coupla years ago I moved to Japan and got onto weight watchers with my girlfriend. I dropped a heck of a lot of weight and any lean muscle I ever had.
Then I yo-yoed a bit and finally did Body-for-Life. I’ll include a pic of my results in a follow-up post because I don’t know how to post multiple pics yet.
Suffice to say BFL worked pretty well for me. I picked up some muscle and was on the verge of getting me some abs when I fell off the wagon. This was after plateauing a bit and a string of holidays and lack of self control that screwed me over.
Deciding that BFL simply required too much cardio (which I hate with a passion), I came here and read as much as I could by Mr Waterbury, Mr Berardi and their esteemed colleagues.
So…Here is my current plan. Please help me make it work. I have access to a gym and most supplements, but quality protein powders are difficult to come by, since Japan’s are crap.
Body-fat: maybe 14% or so. I’m not sure if I’m using the accumeasure calipers correctly.
I should mention that I’m trying to lose fat and maintain the little muscle I have. I’ll gain after I’ve attained my dream of being a guy with a good body (by Brad Pitt in Fight Club standards rather than Arninator standards.)
I’m on 2000 calories a day and I’m trying to do the macronutrient manipulation thing…kinda.
Meals on training days:
I work out at about 5:15pm after work, so I put a P+C meal after it because apparently that’s good.
I’m eating 33/33/33 protein/carb/fat and I think my energy might be down a little since I changed to that from the BFL eating plan. Fats come from olive oil, avocado, cashews and almonds. I also take fish oil and flaxseed pills.
Protein is egg whites, salmon, chicken, some beef (lots of jerky)and a little pork. Japanese people prize fatty beef over lean beef, so lean is almost impossible to find.
Carbs come from yogurt, fruit, spinach, some pasta and other vegetables.
I’ve only been eating like this for 4 days, so it’s a little difficult to make any judgements. I measured myself at the beginning and I’ll measure every two weeks for progress, so we’ll see.
Resistance training 4 days a week, resting on wednesday and the weekend. On wed and sat I do some medium intensity cardio for 20min or so.
Monday - Chest and back and abs
BB bench press - 3X8
DB military press - 3X8
Lat pulldown (just for now until I get my GF started on proper pullups) - 3X8
Cable row - 3X8
8 minutes of various ab exercises that always leave me writhing in pain.
Tuesday - Biceps, triceps, forearms
Standing BB curl - 3X8
Hammer Curls - 3X8
Overhead press - 3X8
Bench dips - 3X8
Barbell forearm curls (supinated and pronated - 3x8
wednesday - A little capoeira
Thursday - Quads and hammies
Squats - 3X8
Leg extensions - 3X8
Deadlifts - 3X8
Leg Curls - 3X8
Friday - Shoulders, calves, abs
Standing BB press - 3X8
BB side raises - 3X8
Calf raises on the leg press machine - 3X8
Single leg calf dips - 3x8
Saturday - maybe some running
Sunday - absolutely nothing
All this stuff is done at about 80% 1RM and I try to keep good form.
Yeah, so that’s about it. I’m taking creatine, flax, fish oil, multivitamin and glucosamine. I have some protein powder, but it’s about 3:1 carbs to protein so I’m hesitant to use it. Tastes fantastic, but I suspect it’s the fructose.
Save me from a stroke!