I?ve been a reader of this site for well over a year and have learned a lot and had a lot of success with lifting and dieting based on the articles and the forums. An incredible site with some incredible people contributing. Sometimes, it seems like there is way too much information to process.
Anyway, here?s the deal: Having been unemployed for a year, I finally found a job in mid-October. In the adjustment of getting back to work and feeling like a productive member of society again, I haven?t been to the gym and haven?t been eating properly. Add to that the shorter days, cold of winter, etc, holidays, and basically no discipline what so ever, too much comfort food and comfort wine, I have gained a LOT of fat. Too much fat.
I?m tired of carrying this weight around and feeling like a fat slob, not too mention how shitty I feel looking like a fat bastard nor how unhealthy it is, especially at my age. I?ve got a couple of events in June that I want to look great for (an expensive all most no-holds barred vacation to celebrate my partner?s 30th birthday and two weddings of very close friends) and in October I?m turning 40?I don?t want to be fat the rest of my life and wanna look great nekkid, not just good nekkid ;-).
Below are my current stats and plan. I would be very appreciative of any hints, tips, advice, etc. For example, I?ve read Joel?s Cheater?s Diet, but I think I?m too overweight at the moment for this. Still, if Joel, Timbo, or Tampa-Terry, Vain or anyone else, can provide some help and support?I?m all ears.
Here are my stats:
Weight: 225 pounds
Bodyfat: estimated at 30%, thus LBM is about 165 lbs and FM is about 60 lbs.
My goal weight is 180 lbs which should put my just under 10% body fat and assumes that my LBM will stay steady. Should my LBM go up a bit, I?ll take it as an extra added bonus?Main goal is to melt off 45 lbs of nasty flab.
Cardio will be 30 minutes every morning at least 5 days a week on an empty stomach, which includes 5 mins warm-up and 5 mins cool-down. I am planning to do the same after workouts.
Workouts: 4 days a week (Home gym and limited equipment)
Day I (2x week)
Squats 3 x 10
Deadlifts 3 x 10
Barbell Rows 3 x 10
Push-ups 3 x 10
Crunches 3 x 10
Day II (2x week)
Military or Shoulder presses 3 x 10
Bicep curls 3 x 10
Tricep extensions 3 x 10
Reverse (forearem) curls 3 x 10
I?ve had quite a layoff from the gym, and will start with this routine to help me get back into the swing of things. The slow, but steady approach.
Diet will be Fat Fast for at least four weeks at about 1300 cals per day, 50/50 split between protein (egg whites, chicken, tuna) and fat (flax seed oil). Supplements are 4AD-EC as I can stay on for longer without cycling on and off and T2-Pro (may switch to Hot Rox when it comes out) as well as two tablespoons of ground psyllium husks per day to keep me regular. I?ll also do my best to drink 8, 16 oz glasses of water a day.
Depending upon how much fat I?ve lost in four weeks, I will switch to T-Dawg or stay on Fat Fast until I?m closer to my goal. Any comments, questions, advice, tips, etc?