I’m a 26 year old male in a highly stressful job looking to get back in shape. I’m 6’2, 215lbs, around 19% bodyfat (bod pod about a month ago). I carry most of my muscle and fat in my legs / ass, but am decently built all over. I have been involved in sports all of my life, including college soccer, but for the last 3 years have worked long hours, eaten a lot, and gotten lazy. For the last 9 months I have been working 90+ hours per week and have gained 10-15lbs, and really need to make some changes.
I have worked out on and off since high school, but always for an athletic goal (mostly soccer) rather than aesthetics. I’ve never had a great level of strength. Max bench was probably 240, deadlift 350+, clean 200+ and I’m well versed in the olympic lifts. I’m quite far from these numbers now, I imagine. My diet has always been whatever I’ve wanted for the most part, but I lost 30lbs a couple of years ago by eating 1500 calories a day (with a few slip-ups) for a month or so.
Aesthetic - I’d like a bulkier / stronger version of Ryan Reynolds look. I suppose this means sub 10% bodyfat and some time in the weight room. Also, my legs / ass are naturally disproportionally bigger than the rest of my body, and I’ve only made this worse over the years by training for soccer. I’d like to make my upper body more balanced with my lower. This may be because I store more fat there, and getting down to sub 10pc will rectify this. Regardless, I’d like to avoid my legs getting any larger! I actually have a biosignature profile done a while back if this would be useful…I’ll post it later.
Strength - I’d like to be strong, and I’d like to look strong
Fitness / health - as I work such long, unhealthy hours, it’s good for me to run (I do enjoy jogging and would like to get faster) / play / workout 3-5 times a week to burn off steam. I’d like to go at least 3x weekly, up to 5x. I also know that I do better with less carbs (although not necessarily none - as I need to perform at my peak consistently in my job and cant afford any mental fogginess, ever).
So, what should I do? I’ve read all of the programs, all of the diets, etc. I’ve thought about crossfit. I’ve thought about GBC training. I’ve thought about losing the fat first then gaining. I’ve thought about more of a re-comp. I’ve thought about leangains. I’ve considered paleo diet, low carb, high protein, zone, IF, poliquin biosig protocols, etc.
There are so many options out there but the older I get the more I realise that it’s about the journey, and the process…and consistently making the correct decisions and putting in the hours rather than one phase or one program. Would love to be given some advice about what people more experienced than I think I should do!
My gym is OK but a bit crowded…so I would have to be creative with any supersets, etc. We do have an olympic platform though that only I use (even bring in my own chalk!). We also have a versaclimber which I know is a great bit of kit but I’m not sure how to use it!
Thanks guys and girls.