Follow a games developers quest to lose weight

[TheScottyW]

Hi everyone,

I've not posted for a while, and It was sad to say I'd not made any progress.
So i'm now re-igniting my desire to get fit again.

As the title says I'm a QA Manager for a big games developer (so I run a team of testers). Over the years overtime has taken my soul and added nearly 30lbs in lard as well.

I've got a blog to track daily so if you want to hear how tough it is to get started (I moan a lot over there) you can follow Games developers fat quest (Apologies if I'm not allowed to post a link)

New regime starts tomorrow with supplementation from myprotein

I'll try and update regulary as I start my first 30day stint

Starting weight Day 1: 192lbs

[dope540]

welcome dude.

links are fine as long as they dont contain any links to competitor products/ brands.

post up your current diet, training routine and we'll help you out on where needs tweaking.

[MiniHulk]

I second that.

Good luck mate!

[TheScottyW]

Ok so here is my current plan for the next 30 days:
Mon - Back and Traps
Tues - Abs, Calves and Shoulders
Wed - Legs
Thursday - Chest
Fri - Arms + Abs
Each day I intend to finish with 15mins cardio
Weekend Rest or 5 a side football (1 night)


I'm aiming for heavy weights 6-8 Reps/set with 5 sets per group

Diet:
Breakfast - Oatmeal, Green Coffee, CLA + Alpha Men
Pre/Post workout - Protein shake with creatine and Glutamine
Lunch - Chicken Breast or Tuna with Salad + CLA
Snack - Mixed nuts (usually Brazil and Cashews)
Tea - Beef/Chick with Green veg
Night - Alpha Men, CLA + (optional) Protein Shake

I'd like to know what you think about the Protein shake at night, should I have it?
I think that I can lose weight with this diet and routine

All thoughts welcome, I've trained before, was a big rugby player in my time so have some old strength still there

Scotty

[dope540]

coool. i ws gonna ask if you trained before.

have a flick through the stickies in the beginner section. there's some useful info in there.

i would go for full body routines and add some conditioning/ fitness work at the end.

something along the lines of:

front squat, deadlift, weight dips, pull up, kroc rows

back squat, lunges, incline benching, pendlay rows

some barbell complexes/ kettlebell work/ sprints/ bodyweight circuits a tthe end.

with the diet, log the calories in a site either on here or fitday and find out what you are consuming on a regular basis.

[James]

Best of luck, ask away any questions you have!

[Just a Girl]

Welcome and good luck

[TheScottyW]

Hey guys,
Thanks for the responses so far.
@dope540 -I've certainly planned for squats, deadlifts, back squat, lunges, incline benching, got some good mornings in there as well

I'm noting down my diet from today to see how many calories i'm consuming.

I've got 2 questions for you guys if you could help:
1. In my diet I spoke about a night hit of protein, should I wait to see my calorie count before deciding to include that in my daily plan?
2. I play football on Thursday, 5 a side but I give it loads of effort cardio wise. So should I keep my legs day to Wednesday or moved it somewhere later/earlier in the week.

Had first training session today, the gym is guff it has no barbells, no squat rack. I need another gym I think

Thanks guys and cheers for the motivation!

Scotty

[MiniHulk]

You probably don't want leg day before, in case you suffer from DOMS. Try to do it after until your body learns the ropes and stops punishing you with the soreness. As with the protein before bed, it is a good idea, especially with the isolate - that is practically calorie-less.

[dope540]

i would move the leg workout on a day where there is a days rest between that and footie.

the pre bed protein wise, doesn't really matter. it's overall calories of the day that matter more. jsut have a mahoosive post workout meal after training and it'll tick you over till the next day. whey isolate still has calories.