Thread: Lose weight/increase strength

Welshaz - first, welcome! Good to have you hear.

Now, to address your concerns - I could go into it, or I could be lazy and direct you to "Homework 1" in my sig.

I choose the latter.

Go have a peek, devise a plan based on that and post up your intentions with regard to diet and training once you've had the chance to review easier and more effective means to achieving your current goal.

Hi there Built!

Thanks a lot for the pointer, ive had a good look at it this morning and will post what i have figured out from your 'homework' page..

I am 6 feet 5
I weigh 290lbs
The lightest i have been in the last 5 years was when i was boxing competatively and weighed in at 238lbs
My lean wight according to the calculator is 215lbs

I am a keen weightlifter and rugby player that has been inactive for 12 months.

Now i am training again my intention is to return to the weight i was 12 months ago, which was 250lbs and approx 12-15% body fat.


The training programme i hope to stick to for the nxt 8 weeks is:
Monday
1 hour spin (cycle) class

Tuesday (1 hour EDT weights program)
bench press and barbell curl
Incline bench press and incline hammer curl
Dealift and Flies

Wednesday
1 hour spin (cycle) class

Thursday (1 hour EDT weights program)
Lat Pulldown and tricep scull crushes
Bent over rows and close grip bench press
standing shoulder press and upright row

Friday
1 hour spin (cycle) class

Saturday (1 hour EDT weights program)
Squats and Lunges
Leg Press and shoulder press
Cleans and shrugs

Sunday
REST


In terms of my diet.... DISASTER!

I have recorded the last 3 days on that fitday website but its actually rather tricky to record exactly what you eat..

Day 1
2994 Calories
100g Fat
431g Carbs
113g Protein

Day 2
2837 Calories
92g Fat
315g Carbs
133g Protein

Day 3 (START of diet)
1545 Calories
44g Fat
97g Carbs
92g Protein

Bearing in mind, i have eaten a LOT worse than these stats show quite reguarly in the past 12 months.

I think yur going to say i need to consume less carbs and more protein at a guess haha

Any avice/opinions/feedback would be much appreciated

Regards

Originally Posted by welshaz

Hi there Built!


I think yur going to say i need to consume less carbs and more protein at a guess haha

Any avice/opinions/feedback would be much appreciated

Regards

You surmise correctly........

My advice would be to kick the spin to the curb, and lift more.....you'll get there a whole hellufalot faster. My son is 6'7" and he was skinny-fat, three months ago.....he is now a beast. Completely changed his body composition. All he did was in Built's sig.......and it didn't really happen until he STOPPED THE FRIGGIN CARDIO!

Nothing more irritating than a giant telling you they can't gain any weight, while wearing a weighted vest, climbing mountains each day.

40lbs using Baby Got Back, and Fitday, per Built's recommendations is 3 months, tops.....get going. Take a leap of faith - I did - DITCH THE CARDIO.....or at least, keep it to HIIT.