wherenow

Hello all
Back after a 10year break of building a successful career and family. Now where do i go?
Use to be 272lbs at 6ft 4” with a BF of around 20%, big and strong.
Back 12weeks ago joined a gym again at 265Ibs, untrained at all for 8 years and a BF of round 50% well that’s what the scales said??????
12weeks later of training about 2 times a week (that’s all I can fit in, still work long hours and have a family) down to 245Ibs and 36% BF and loving it.
Things have changed a bit since I have been out of the scene, but the forum is great with good info. Always trained natural, but now I am older, it may change.
Will post when I have anything useful to say or ask

Prince

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Built

How much older?

Props on the weight loss - feels good to get it going, don't it?

Are you tracking/planning your food? FitDay - Free Weight Loss and Diet Journal this is what I use, maybe give that a go and post up your macros?

How are you training?

wherenow

Thanks for the response, was around 28 when I last trained for real, then it just became less and less with business trips and off area jobs getting in the way. But the hard work got me where I am now, but made sure I had plenty of time for the missus and me 2 sons, 15/11 who are both A* students (both what to be involved in science, one bio genetics the other a doctor)

Now 38 (39 coming) and back training weight 2 times a week with a cario session once per week when I can fit it in with the shift work. I work 12 hour shifts running a Territory Control Room

Training is normally a complete body workout per session (my body has always responded to this type of training) with planed 8 weeks cycles of body part targeting.

At present I am targeting shoulders while following the whole body training. Training days are around shift patterns but if I am day shifts or off duty I will train Monday , Wednesday and Friday without fail normally about 1-2 hrs, when I am night shift it is when I can fit it in and is normally only 2 times per week.

1st workout
20mins x trainer to warm up

Squats smith strict 1 for 15 at 60kg/ 3 for 15 120kg (adding 2.5 kg per week for progressive)
Superset with breathing pullovers 4 sets 15 with 10kg

Calf raise on the smith 4 sets 15 120kg

Stiffleg deadlifts 1 set 15 60kg/ 3 sets 15 80kg (just started adding 2.5kg pw pro)

Smith shoulder press 1 set 10 60kg/ 3 sets 10 90kg (up to so far by adding 2.5kg pw, but will have to slow down as coming to an end on shoulders)
Or
DB shoulder press 1 set 10 25kg/ 3 set 8 30kg

Followed by superset of incline laterals and standing laterals 3 sets of 12 10kg

Smith bench press 1 set 15 60kg/ 3 sets 10 80kg
Or
DB bench press 1 set 10 25kg/ 3 sets 10 30kg

Flat flyes 3 sets 10 25kg

Strict shrugs 4 sets 12 (6 forward, 6 back) 37.5 kg

Dips body weight 3 sets 8

Pulldowns wide 4 sets 10 100kg
Seated rows 4 sets 10 100kg

Superset for arms of rope pulldowns and cable preachercurl 3 sets 8 60kg
Wrist curl 3 sets 10 20kg
Superset Incline sit ups and incline twist situp 4 sets 15

2nd workout 40mins crosstrainer, legpress calf raise 4 sets12 130kg, Superset Incline sit ups and incline twist situp 4 sets 15

3rd workout
Same as workout 1 but might change squats for full deadlifts 1 set 12 60kg/ 3 sets 10 120kg

Long way to go yet but 12-8 months I should be back up there


Diet: because I am still trying to get the fat off. When I am working (regardless of night or day)
Breakfast 40g fibre type cereal (like fruit and fibre) with 450ml whey protein drink instead of milk
4hrs later chicken chilli salad
4hrs later chicken or prawn salad
4hrs later normally when I get home what ever fantastic dinner the missus has cooked me When days before bed 450ml of whey protein drink.
On days off of work pretty much follow the same, but might treat my self to a bacon sandwich or beans and cheese on toast in stead of one of the salads (you only live once) and on Sundays got have roast (MMMMMMMMM) Once every 5 weeks on a Saturday night we have a blow out take away as well

Sorry there so much info, but please anyone who wishes to feedback, go ahead

Built

First up, good for you for doing this.

Now. Do yourself an enormous favour and get the hell away from Smith squats. They are NOT squats, and you'll trash your knees. Learn to squat free, using a dumbbell at first if you need to before moving on to the barbell.

http://www.crossfit.com/discus/messages/22/20544.jpg
http://www.uwlax.edu/strengthcenter/...nt%20Squat.mpg

Your stiffs - hopefully they look more like Romanian deads than like what most oeople THINK are stiffs...
http://www.uwlax.edu/strengthcenter/...20plus/rdl.mpg

Now. Your diet. Kindly enter what you eat in something like FitDay - Free Weight Loss and Diet Journal and post up your macros - that's total calories, plus grams protein, carb and fat.

Finally, no more 20-minute cardio sessions before lifting, okay? After is fine, but not before.

wherenow

Interesting comments,
I intend to try the Fitday (should be interesting)
As for the squats, use to only do free weight before the time out (got up to 495ilb for 5 when 272 lbs)
But I liked the smiths because they really hit the upper leg, has it now been discovered they wreck knee joints?
With the old cardio, yeah see where you are coming from, will just stretch to start with and hit the cardio after.

Built

If you're going to stretch, make sure it's dynamic stretches, not static ones. Not until after you train. Smith has long been implicated with knee problems - all machines force the body to conform to a plane of movement, which is okay for some types of accessory movements, but not something you'd want to count on for the big mass-builders.

Stick to free, heavy-compound lifts.

SnowManSnow

All this looks oddly familiar haha.

B