3 months done

[Zig Zag]

Great progress, keep at it!

[19ninety]

thanks for the replies
Well, I'm double extra chuffed right now, since loosing some weight and gaining a little more shape plus feeling a lot more healthy .... I have found a new confidence in me!! As a result had my 2nd date in over 10 years on Friday.... went absolutly perfect, like a dream ... out of the blue she kissed me before the date was over and said she wants to see me again - awesomeness!! easily the best day of my year so far (by the way, if you didnt guess ... I'm so HAPPY!).

So, got some time free today, gonna look at drawing up a better meal plan incorporating the ideas in this thread.

Should be moving house in the next 6 months or so, will then have room to put up a bench and use a barbell and start the 5x5 and get myself even more sexy :-p Until then going to carry on as is but increasing the weights a little more where needed.

Well, thats all for now!

[stronglikewood]

Nice one dude!

[19ninety]

Well here I am, OOPS .... only what 7 or 8 months late.
Lifes been a roller coaster this last few months, oh my god am I glad its all over. A few more months and will hopefully be moving into somewhere with some room so I can start off on some 5x5.
Sadly due to things going on I'm back at the start pretty much, I've done 6 weeks of work outs so far but due to where I am living there is a massive room constriction and I cant really do too much of the cardio workout I was before, which frustrates me as I really feel like everything except my body is holding me back at the moment.
I was supprised how fast the muscle tone came back from flabbyness, I guess it just goes to sleep for the most part rather then wasting away completely.
The belly is back, its going to be tough a hell to shake it now as limited on the cardio side of things.
Thinking abut trying to get my bike fixed up and getting out on the road for a couple of hours a week of hard peddling!!

Back upto 245lbs again

Heres the plan so far:

Diet:

06.30 - Soya Milk, Whey Protein, Instant Oats - sometimes a splash of probiotic yoghurt for a nice creamy taste.
08.30 - Cashew Nuts.
10.00 - Yoghurt, Alpen (unsweetened ith a splash of Soya Milk to soften up the Alpen) possibly some fruit depending on how hungry I am.
12.30 - 1/2 of Seeded/Wholegrain Bread, Cheese, Ham, Lettuce, Tomatoe Sandwhich + Bananna/Apple.
15.00 - Other Half of sandwhich + Cashews and/or Fruit.
18.30 - Pre Work Out - Drink + Thermopure + EAA (2tabs)
18.45 - Work Out approx 45-60mins
20.00 - Evening meal
20.30 - Soya Milk, Whey Protein mixed with fruit bannana/strawberry/blueberry or a handful of frozen fruit, creatine + EAA (3 tabs) + Multi Vitamin


Work Outs:

Mon - Chest and Back
Tue - Cardio + Abs
Wed - Shoulders and Arms
Thur- Cardio + Abs
Fri - Legs and Back
Sat - Yoga
Sun - Rest

I know 5x5 would be better - but its impossible right now sadly. I'm happy with what I'm doing and previously it got results, this time round I can work harder and it feels better in my muscles.
I'm going to try and do some of the workouts off of the strong lifts site that help with lordosis in lieu of the abs workouts for a week or two as I think this is why I screwed my back up before. I'd get a weird burn in the lower back where it curves when doing crunches/situps/ab workouts in general ... I worked through it for a while carefully figuring it could just be lower back muscle but after a while noticed a frequent pain in my spine. This has now gone and is partly why I stopped working out before.
I tried a few gentle abs exercises and the same little burn is still there but goes once I stop. So I'm hoping by doing some reps to help combat lordosis and then start adding in some abs work slowly plus yoga will help correct things.

REALLY misisng having a pull-up bar, loved that damn thing!!
Oddly enough my joints have been craxking and crunching even worse since stopping workouts. Now I've started again they are still making more noise than last year, thinking of trying glucosamine HCL supp? Any ideas?

Well thats all for now ... lets see where I can get in the next three months

Feedback welcome as always!

(Oh and things are still going great with the new girlfriend, better than great infact, they are going awesome!!!!!!)

[19ninety]

We since moving house once again the girlfriend has decided to join in with me -having never done any kind of proper work out before and my recent lack of any proper cardio we are spending the next couple of months alternating cario and circuits 6 days a week to shift the fat and get the general fitness levels up!!

Diet has changed a little bit:

06.30 - Total breakfast, 1 x Alpha Male
08.30 - Cashew Nuts/Pistachios/Fruit
10.00 - Alpen - unsweetened with Soya Milk, possibly some fruit depending on how hungry I am.
12.30 - Whole or Wheat & Gluten Free pasta with Lettuce, Tomatoe, Tuna + a dash of extra virgin olive oil + Bananna/Apple.
15.00 - Other Half of Pasta + Cashews/Pistachios/Fruit.
18.30 - Pre Work Out - Drink + Thermopure (Cardio Days) or Creapump (Weights days).
18.45 - Work Out approx 30-45mins
20.00 - Evening meal + 2 x Alpha Male
20.30 - Soya Milk, Whey Protein mixed with fruit bannana/strawberry/blueberry or a handful of frozen fruit.

Thats about all for now. Will post 0 and 90 day photos when the time comes.

[khris]

congrats on the progress man.

[Was_once_fat_dave]

what kinda circuits you going to do bud?

[19ninety]

Quote

congrats on the progress man.

Cheers, getting there now, hopefully I'll be settled some for a while instead of always moving house and lodging and house shares etc. Makes life so much easier!!

Quote

what kinda circuits you going to do bud?

In all honesty the same as in my original post, Power 90, nothing as serious as most of the guys here in terms of weight training etc though Still a n00b.
I find a lot of people shun things like Power90 as gimiky and such. I like it, its simple, easy to follow and you cant go wrong with it.
Circuits are as follows, 8-15 reps, but I always do 8-10 and use the heaviest weight I can to complete the set but not be able to do another rep. Currently using resistance bands - went crazy and bought the Bodylastics 'Super Strong Man' set as has extra handlkes and enough different bands to mix and match the weights I need. Its cheaper to for me too, the last thing I want is to buy a pair of 40lb dumbbells only to find I could really for with 45's and then 40's for when I start fading in later sets for example. You get the picture anyway Though I need weights to do Back Rows properly as a lot easier than using bands. I do pushups on a pair of hex dumbbells as its eems to encourage a deeper press.
So circuits 3x a week and cardio 3x a weeks.

Weights Circuit is:

Push-Ups - as many as I can
Dumbbell Back Row (bent over high) 8x 60lb
Soulder Press/Military Press 8x 26
Standard Curls 8x 49
Tricep Extension 8-10 8x 26
Lunges x 12
------------
Wide Pushups - as many as I can
Dumbbell Back Row (bent over low) 12x 16 DB(heaviest dumbbells I have) - switching this to Upright Rows next week.
Swimmers Press10x 26 (starts at the top of a standard curl through to a shoulder press)
Open Curls 8x 37
Tricep Kickback 8x 16 DB
Lunge & Squat 12x lunges 18x squats (Lunge, Squatx3, Lunge. Lunge, Squatx3, Lunge.)
-------------
777 Pushups (7 wide, 7 close/diamond, 7 regular)
One Arm Bent Over Row 8x 47
Lat Raise 15x 19 (trying 23lb band this week)
Bicep 21's (7 lower half of curl, 7 upper half of curl, 7 full) 7x 30, 7x 37, 7x 37
Dips 20x
Squats 24x

approx 35mins


Cardio Circuit:

Yoga 5mins
Knees thrusts (front, side, crossover)
Jumping Jacks
Running on the spot
Running Lunges
X-work (kind of a side to side step front to back)
Cross hops
Fast Feet (fast running on the spot)
Front Kicks
Knee Thrusts
Side Kicks
Jab, Cross
Hook, Upper cut
Body Blows
Approx 40mins


I know it isnt perfect, or textbook, or amateur pro and is probably rubbish by many people standars but it works for me and will allow me to move onto bigger better things eventually.

Cant go back and edit the diet bit, so have ammended here:

06.30 - Total breakfast + 20g ground flaxseed, 1 x Alpha Male
08.30 - Cashew Nuts/Pistachios/Fruit
10.00 - Alpen - unsweetened with Soya Milk, possibly some fruit depending on how hungry I am.
12.30 - Whole or Wheat & Gluten Free pasta with Lettuce, Tomatoe, Tuna + a dash of extra virgin olive oil + Bananna/Apple. Protein Shake (home made)
15.00 - Other Half of Pasta + Cashews/Pistachios/Fruit.
18.30 - Pre Work Out - Drink + Thermopure (Cardio Days) or Creapump (Weights days).
18.45 - Work Out approx 30-45mins
20.00 - Evening meal + 2 x Alpha Male
20.30 - Soya Milk, Whey Protein mixed with fruit bannana/strawberry/blueberry or a handful of frozen fruit.