I weighed myself yesterday morning, when i changed to settings to male athlete body fat came out as just over 20%, so save to say am well over 20% body fat.
I'd like to get down to 14 stone (196lbs) which i reckon is my top fighting weight. I weighed this 10 year ago when I was doing martial arts 5 days a week.
Body fat hopefully get down to 14% which i understand is as low as an average healthy man should go (I may be wrong here).
Plan is a Total Body workout 3 times a week.
M - W - F
Exercise Reps Sets
Squats 10 2
Bench Press 10 2
Bend Over Row 10 2
Military Press 10 2
Upright Row 10 2
Triceps Kick Backs 10 2
Biceps Curl 10 2
Leg Curl 10 2
Squats against wall As long as Possible
I be working out at home. I have a simple bench and weights. I'll work out what weights I'll be lifting once i start tomorrow.
I have always ate healthy, very rarely have takeaways. But for past 5 years or so I've not done any regular exercise. I have never counted my calories, which was not a problem when i was being active, but obviously this is something i need to do to lose the weight.
I see Anthony advises people to do a calorie cycle, although am not sure what i should do for that.
So that's it, oh also hope to work up to being able to run 3 miles once a week.
Squat 50 x 20kg (will up the weight next time)
Bench Press 15* X 20kg
Bent Over Rows 20 x 13kg
Military Press 10* x 20kg
Upright Row 8* x 20kg
Tricep Kickbacks 9* x 13kg
Squat Against Wall 72secs
Bicep Curls 15 x 13kg
* To Failure
calarie intake was about 2100.
Wont be working out at midnight again knackered. Off to me bed
Go for it Device. We ought to work out a few sample calorie cycles - would that help? Ta, W
Will, i need all the help i can get. cheers.
For you a good calorie cycle to start you off would be:
Weeks 1 and 2: 1700 calories
Weeks 3 and 4: 1600 calories
Weeks 5 and 6: 1500 calories
Then in week 7 start again from the top.
To divide your calories up for maximum fat loss, have a read of our Weight Loss Plan which explains about the different types of food and nutrients and how they affect your body.
Well the few workouts have really been to just find out what weights i can left.
The last work out on Monday was at midnight, did not have the chance to do it through the day. As you can see i had reach 50 squats, i reckon i could have been there all night, even if you had strapped a couple of small children to the ends. So i just set myself a target and if i reached it moved on to next exercise.
Not sure i'll be doing any midnight workouts again.
But today i did all to failure. I notice i miss calculated the weights on the dumbells i had been lifting before.
Wednesday Workout
Worked Abs
Squats 8 x 37kg
Bench Press 13 x 25kg
Bent Over Rows 11x 30kg (15kg per dumbell)
Military Press 6 x 22.5kg
Upright Rows 5 x 22.5kg
Tricep Kickbacks 4 x 20kg (10kg pre dumbell)
Squat Against wall 81seconds
Bicep Curls 10 x 20kg (10kg per Dumbbell)
Increased all weights. I have had 600 calories so far
So you reckon i should start at 1700cal. I had thought 1800. SO stick to that for 2 weeks then next cycle, i thought it was each week change cycle.
Yesterday i had 1841calories. A ratio of 50%, 27%, 23% which i think i remember reading from one of your posts was to be 50%, 25% 25% . Fat intake was over 50grams i think 52. Should i try and lower this down to 30g a day?
I will try add my fitday for tuesday on here.
I cook when i can, very rarerly eat take aways. Not a fan of kebabs so dont eat them when i been drinking. Not really been away from the house last few days, so big tester is when am out and about. To try and keep up with the calories and being able to say no to people.
I've had 600 calories so far so that give me 1100calories, should be fine.
