Love reading the stories of peoples trials and successes.
Well I decided to start back at the gym - I trained for years at a local gym (got very strong bench etc) - then for other reasons I stopped and over the last 2 years I have had a session here or there but nothing major. My size and fitness has gone to be honest and weight is not pretty.
Last September till December I did the "cambridge diet" see http://www.cambridge-diet.co.uk/
I was on about the lowest "Sole source" diet about 615 kcal a day. Hard but I did lose about 35 pound.
But as time has progressed and a rather poor personal start to 2009 I am back around 18 stone (252lb) which is terrible. No action now will see me looking like a beach ball - I'm only 5"10/11 tall.
So yesterday I got myself back to the gym I enjoyed for all those years!
The aim is to go back to strength training and massively kick up the CV - I do play lots of golf but I need more.
Day 1 breakdown (15th June) - All weights are working sets after warmup
Leg Extension (5 x 8 reps of 35kg)
1 x 8 reps - No add weight just carriage (50kg)
2 x 8 reps - 130Kg
1 x 8 reps - 150Kg
Deadlift (4 x 70kg)
Calf Raise (4 x 8 reps 150Kg)
Hamstring curl (4 x reps 35Kg)
CV - 30 Mins Medium resistance on the Spinner - heartrate must be above 140 at all times.
My initial breakdown for the first week is not too concerned with weight at the moment but getting the correct exercises selected.
Note each day I'll be doing 30 mins of CV after weights - Spinner/Treadmill or Crosstrainer
Mondays (Heavy Legs/Calfs/Hamstrings) I play golf saturday so I need days to recover.
Weds - Pure CV Day - Running/Cycling/Cross-trainer
Thurs - Upper Back/Chins/biceps
Friday - Shoulders/Calfs (they need lots of work)
Sunday - Pure CV Day - Cycling
That is the initial aim and I'll see how it goes. I'll provide more detail as I decide on exercises.
Diet wise I was awful - Pizza, Chinese takeaway, eating before bed - but I'm not going to massively change it in a heartbeat - steady roll over should be easier.
So I'm only having water from now - with 1 can of diet pepsi a day as a treat.
No pop - (I drink massive amounts of this - or did
I have breakfast - cereal with milk OR porridge oats and water (I do love this)
Snack - muesli bar (Carmens Classic from Austrialia yum)
Lunch - plain chicken breast sandwich in wheat or brown bun
Snack - muesli bar/or protein shake
Gym - around 5pm
Get back around 7pm and I had last night breaded chicken breast with boiled potatos small portion.
NO food after 8pm for me - water only (after my can of course)
That is a quantum leap from where I was, but will let that bed in for a month or so then get a bit stricter.
Sunday I'll have a pizza if I wish too or fish and chips or something.
I hope this provides people with inspiration - if your currently thinking about getting back to training and getting some wellbeing. And also I hope this helps the people that have been going for a while (you've dragged me in!) to keep going you'll get to your goals! :thumbup
Apologies if thats a muddle I'll do better next post - promise