Hello - Starting Out Again!

[MartinM]

Um......good question. I guess in this thread would be good as there is no point in making town new threads with your diet + training and its not a journal either.........

Just give as an idea of the kind of days meals you had and also what weight training

[Tom C]

As I didn't keep any proper logs and varied things a fair amount this isn't going to be exact by any means, but I will try and outline the basics of what I did and add some comments that might be useful for anyone wanting to do something similar (I'm sure there are many things I could have done better, but this worked for me)

Right..

Equipment owned:
Set of dumbells, barbell & an incline / decline bench (no barbell rest).

Weeks 1 to 3:

After making the conscious decision that I was going to get into shape, and knowing that I could be pretty lazy at times I decided to strictly follow a 5 day on, 2 day off training program:

Mon / Weds / Friday
Free Weights, 3 sets x 12 to 15 reps. Aiming to be pretty close to failure on the last sets of each exercise. 30 - 60 secs rest between sets.

1) Dumbell bench press
2) Seated dumbell shoulder press
3) Bar-bell bent-over rows or One Arm Dumbell Rows
4) Dumbell bicep curls or barbell curls
5) Kick backs, Tricep Extensions or Skull Crushers
6) Squats or Raised Leg split squats with dumbells
7) Crunches
8) Alternating arm / legs raises (laying on your front)

The order of these exercises, with the exception of the crunches and raises, were varied every workout. I think this usually took around an hour to complete.. maybe a tad more.

Tues / Thurs

Cardio: 45 - 60 mins on mountain bike. Mixed road / dirt tracks.

Sat / Sun

Rest

Diet:

I basically cut out all the junk and ate 5 or 6 smaller meals. At this point I probably started eating more than I used to and was never hungry. I can't remember exact meals I had but there was a lot of chicken, tuna, turkey, brown basmati rice, wholemeal pitta breads and the like. I allowed myself "cheat" meals on special occasions (I had two mates birthday parties in this period) but was consciously not too strict as my main concern was sticking at the routine..

Supplements:

Whey protein shake post workout (made with milk)

Motivation:
Forcing myself to stick at routines has always been my downfall, so I decided to treat the exercise routine in a different way that I had in the past by making sure that as soon as I got home from work, I got changed into my gear and started working out. I basically convinced myself that it was something I had to do as part of my daily routine (just like going to work - I mean who really wants to get up in the mornings??).

I told everyone (work, family & freinds) that I was going to get in shape, which I think helped quite a bit towards making me stick to it in the early days. People at work would as how it was going, and I didnt want to have to make any excuses as to why I hadn't exercised this week etc!

I also took pictures after every workout to track my progress. I really reccomend doing for anyone starting out. These pictures really helped keep me going after the first two weeks when my motivation levels dropped and I felt like quitting. My weight hadn't really dropped any and I didnt really feel as though I had really achieved much. I then took a closer look at the pics and they showed a different story. They made me realise that the training was working which provided the boost I needed. To be honest these photos are still a great motivation, and looking back at older pics helps me make sure I am still progressing and reminds me of what all that beer and lack of exercising can do to you!

Sleep:
(nearly forgot this one, but i think it was quite an important change)

8 hours. (i used to be lucky to get 6)


Weeks 4 - 6
Included slight variations on the above, however I sometimes moved the cardio to the mornings before breakfast. I also ran for 20 mins once a week in an evening that i'd cycled am. I think I had pretty much stopped doing the last two exercises at this point too.

I wasnt so strict on the 8hrs sleep here either.

Week 7

REST!

I took a week off work, and a week off weights / cardio. I did however go out for an few hours in a kayak one day, and went skiing for a couple of hours another day. In this week I ate much less that I had become used to, but only because I wasnt as hungry!


Weeks 8 + will follow later when I get some more time, bit of a busy week this week as I'm off on holiday saturday and have loads to sort out!

If anyone has any questions i'd be happy to answer them.

[Gareth83]

good improvements