I'm in my third year (final year of this course) at university and am a sportsman and want to make the most of it after struggling with weight over the last 2 years and a bit. I won't go into detail but started binge eating after losing weight until August 2010. I have yo-yoed since then, learning more and more about training but just not being able to stick to a diet to getting back down to where I want to be. Now I want to strip myself of the fat training hard and smart until just before Semester 2 of university starts after the Christmas holidays, before I can spend 3 months training with sufficient fuel ready for the next cricket season, (last one ended 2 weeks ago) which starts at the beginning of April.
I have been going for 8 days (since last Sunday) with one slip up on yesterday (Saturday). The routine was a bit jumbled for that week but I have fixed it now for 5 weeks, before team training starts for 8 weeks before Christmas holidays, then I will do another routine for 3 weeks.
I will be gyming it hard 4 days a week with weights/plyometrics/speed/intervals with LISS in evenings and lighter 3 days of which 2 will include light jogs. This will be combined with some sports training (twice a week, which will be increased after the Christmas holiday to 3-4 days each week), workloads and socialising. I will monitor it by using Tanita body fat scales first thing in the morning (probably not that accurate on body fat but oh well), as well as progress pictures and measurements every two/three weeks when I go home. I have got the scales here at uni so I may use them up here as well.
Stats - (as of last Sunday)
Weight - 94.2kg (207 pounds)
Body fat estimate - 25%
Waist - 38.5 inches
Chest - 41.5 inches
Hips - 37 inches
Shoulders - 42 inches
Neck - 15 inches
Left thigh - 26 inches
Right thigh - 27 inches
Left calf - 16.5 inches
Right calf - 17 inches
Aim - by mid January
Weight - <77kg (170 pounds) at least
Body fat - 10%
Waist - 32 inches at least
Diet
Weeks 1-5
As close to as possible, 1100 calorie deficit in order to lose 1kg a week. If i lose more than this, then great. The rate of fat loss is fast due to all the extra training I'm doing
Workout days higher days - 2300 calories -
1) 100g oats, 400ml milk, cinnamon, flaxseed, banana 800
2) 300g veg, 300g chicken, apple, berries 700
3) 500g veg, small side salad, 400g chicken 800
Light days - 2100 calories -
1) 6 eggs, 2 apples 700
2) 300g veg, 300g chicken, berries 600
3) 500g veg, 250g steak
200gp/60gf/250g-300gc
Weeks 6-13
Upper calories meal switch for training 2250 - mon/thurs
1) 300g chicken, 300g veg, apple, berries 700
2) 100g oats, cinnamon, 400ml milk, flaxseed, banana 750
3) 400g chicken, 500g veg, small salad 800
Upper calories - 2250 - weds/fri/sat
1) 100g oats, cinnamon, 400ml milk, flaxseed, banana 750
2) 300g chicken, 300g veg, berries, apple 700
3) 400g chicken, 500g veg, small salad 800
Lower calories-2150 - tues/sun
1) 6 eggs, 2 apples, berries 750
2) 300g chicken, 300g veg, berries, apple 700
3) 250g steak, 500g veg, small salad 700
Weeks 14-16
Undecided
Along with:
as much sleep as possible
a gallon of water a day
Creatine (4.5g in tablet form initially) with the odd week off
Joint complex (glucosamine, chondroitin, MSM) AM, Omega 3 AM, L-glutamine AM + PM
Training
Weeks 1-5
University campus is 10 mins away, approximately half a mile each way, where the gym is.
Plyometrics - warm up - dynamic exercises and light throws - no tapering off until after the 5 weeks (1 week off straight after, then 1 week off after 3 weeks, then 1 week off in the final week after 2 weeks.
upper a) medicine ball slam 3x6, squat throw 3x5, side throw 3x6 69
lower a) ankle hops 2x10, squat jumps 3x6, broad jumps 3x3, tuck jumps 3x6 65
upper b) running throw in 3x5, vertical scoop 3x5, chest throw 3x6 48
lower b) ankle hops 2x10, box jumps 3x5, split squat jumps 3x4, lateral hops 3x6 71
Weights - warm up - dynamic warm up and mobility
(exercises with starting weight performed this past week)
upper a) bb shoulder press 4x4-6 45kg, bb bent over row 4x4-6 70kg, chin ups 3/4 sets x6, press ups 3/4 sets even of 20, overhead shrug 3x12 30kg
lower a) high pull 3x5 50kg, back squat 4x4-6 100kg, romanian deadlift 4x6 80kg, step up 2x6 30kgs, calf raises 2x12 170kg
upper b) pull ups 3/4 sets, db bench 4x4-6 32kg, db shoulder press 4x4-6 22kg, face pull inverted row 3/4 sets, overhead shrug 3x8 35kg
lower b) high pull 3x5 slightly heavier 60kg, front squat 4x4-6 80kg, bulgarian split squat 3x6 40kg, snatch grip deadlift (3)1x5 160kg, calf raises 3x8 180kg
Core - post weights or in the evening with low intensity exercise
Optional but at least one of each session each week
Upper weights days - front/side/glute/superman planks
(1 long set early in week, 2 sets late in week of planks
Lower weights days - leg lowers, get ups, leg raises/aleknas, side plank twist, back extension (3 sets of frontal/side, 1/2 of back)
Jog days - ab roll outs, db plank and row, anti-rotational 2-4 sets
Mobility - both - 10 squats, 10 various lunges, leg swings, shoulder rotations, 10 press ups, back twists
Lower - ankle, hip routine clams ups back twist circles, mountain climbers, hip reach, squat to stand,
Upper - fire hydrants, scap reach, glute extension, hip flexor mobilisation, thoracic spine twist (shoulder/more scap during physic)
Speed (acceleration) - same tapering as plyometrics
warm up: 6x30m, running drills
rest 1 min per 10m
a) 6x10m falling, 8x20m
b) 6x10m falling, 6x30m
Physio
stretches after all - chest/pec, overhead, behind back or push up, cross chest, sleeper push down*, sleeper down force up*
a) - 20 shoulder dislocations, YTLW, cable level and overhead rotation especially external, cable seatbelt especially open, sleeper stretches* + others
b) - 20 shoulder dislocations, scap slides back+forearm/push ups/squeeze, lying toe reach, band level/overhead rotation especially external, band bowl/throw, other stretches
c) - 50 shoulder dislocations, front lowers + other stretches
Intervals
as stated, 400m warm up prior, also 400m after shorter sprints
similar rest periods - shorter intervals rest, longer intervals walk
Weeks 6-13
University campus walk as well
To be decided - team training weights on Monday evening, weights and track on Wednesday afternoon/evening, spinning on Thursday evening
Weeks 14-16
At home
Routine
Weeks 1-5
Mon
uni walk x2
1PM - lower plyos, upper weights, speed a), intervals 10x150m incline going up, full body stretch - 2 hour
6PM - core, 40 min cross trainer, physic a) - 1 hour
Tues
uni walk x2
11AM - upper plyos, lower weights, core*, long intervals 4x800m 1% incline, full body flexibility - 2 hour
5PM - cricket training/core* + 20 min cross trainer, physic c) - 30 min
Weds
uni walk x1
2PM - foam roll, 10 min cross trainer, core, jog 2 miles, 40 min cross trainer, physic b), lower body stretch - 1 hour 45 mins
PM - massage, rest, out
Thurs
uni walk x2
2PM - lower plyos, upper weights, core*, speed b), intervals 8x200m incline going up, full body stretch 2 hour
7PM - core*, 40 min cross trainer, physic a) - 1 hour
Fri
uni walk x2
12PM - upper plyos, lower weights, core*, long intervals 8x400m 1% incline, full body flexibility - 2 hour
6PM - cricket training/core* + 20 min cross trainer, physic c), out - 30 min
Sat
uni walk x 1
3PM - foam roll, 10 min cross trainer, core, 2 mile jog, 40 min cross trainer, physic b), lower body stretch - 2 hour
PM - massage/foam roller, rest
Sun
uni walk x1
1PM - 30 min cross trainer, 15 min spin, 30 min cross trainer physic b) - 1 hour 30 mins
PM - rest
Weeks 6-13
To be decided
Weights - 2 full body with team, 1 upper and 1 lower
Plyometrics - extra throws twice and jumps once or twice depending on how much we do in our sessions
Core - with weights sessions
Speed - 3x adding agility into acceleration
Interval training - with team on Wednesday on the track and spinning Thursday, also some on my own, probably being one short sprints session and one longer 400-800m session
Weeks 14-16
To be decided
Weights - 3 full body
Plyometrics - to be decided, throws and jumps
Core - on weight training days
Speed - on non weight training days 3 sessions, 1 agility, 2 top speed with acceleration in all 3
Interval training - on weights days, 2 shorter sprints and 1 400m or 800m or 5 min
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09-23-2012, 02:45 PM #1
- Join Date: Dec 2011
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 131
- Rep Power: 162
16 weeks 16kg, athlete cutting, training hard and smart
Last edited by bccfc92; 09-25-2012 at 02:44 PM.
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09-23-2012, 02:49 PM #2
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09-23-2012, 03:27 PM #3
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09-23-2012, 03:59 PM #4
Im currently 15% bf. I plan to get to 10% by the end of november as Ive done it in the past, then ill start a clean bulk to put on more lean mass. I do fullbody heavy compound lifts 4-6 reps 3times a week. I sprint twice a week aswell and I jumprope and run stairs twice a week all on diff days. It raises your metabolism so much that after awhile you dont even have to count calories.
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09-24-2012, 05:41 PM #5
- Join Date: Dec 2011
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 131
- Rep Power: 162
Week 1 day 1
8 hours sleep
Diet:
Porridge 800
2 lamb seekh kebabs, salad, apple, blackberries 450
500g veg, 4 chicken breasts, small salad, apple 1050
Normal supps, 2x green tea each post-breakfast and post-dinner
First 100% own meal cooked at uni... not the biggest chef! First day of actual uni classes starting after last week was Freshers week.
Training:
Walking - to uni and back twice, around a bit finding a class on the other side of campus and grocery shopping.
1pm - mobility (upper), lower plyos a), upper weights a) BB bent over row 2 sets 6 reps 70kg, 2 sets 6 reps 75kg, BB shoulder press 2 sets 6 reps 45kg 2 sets 6 reps 47.5kg, chin ups 6/4/4, press ups 3x20, overhead shrug 3x12 40kg
6pm - treadmill - 800m warm up, 10x30 secs on/off 18.5kmph 0% incline to 16kmph 9% incline (tough!), 400m warm down, 40 min cross trainer, lower body stretch (calves, hamstrings, quads, glutes, hips, side, (missed groin), no core or physio - had to leave gym but will catch up tomorrow
Had to do the intervals in the evening because I had classes 12-1pm then 3-4pm and 5-6pm, so not enough time.
Just sorting out my profile putting on last weeks starting pics.
Decent training day
Other activities:
3 hours at uni - back and forth
sports on tele - t20 cricket world cup
grocery shopping
movie (Cast Away)/chillLast edited by bccfc92; 09-25-2012 at 03:04 PM.
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09-25-2012, 02:59 PM #6
- Join Date: Dec 2011
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 131
- Rep Power: 162
Week 1 day 2
7 hours sleep
Diet:
Porridge 800
Beef stir fry, salad bowl 400
Apple, blackberries 150
4 chicken breasts, 500g veg, small salad, apple 1000
Normal supps, green tea x2 each post-breakfast and post-dinner
Lunch on campus, dinner leftovers and some more chicken in the oven.
Training:
Walking shopping in the morning, to uni and back (raining a horrendous amount for the second consecutive day - it's grim in northern England!)
2:30pm - dynamic warm up, upper body plyos, mobility, lower body weights (high pulls 3x5 60kg, squats 2x6 102.5kg/2x6 100kg, SLDLs 4x6 85kg, step ups 2x8 30kg dumbells, calves 2x12 170kg (on inverted leg press machine)), core (1xfront/sides/glute/super man planks till semi-failure, 2x10 12kg get ups superset with 2x15 aleknas, 1x15 each side side plank twist), 800m intervals (400m warm up, 13.2kmph 1% incline x4, 3m walking 5kmph rest (more about miles in the legs and endurance than lung busting like yesterday was), 25 minute cross trainer, flexibility
Other activities:
shopping for uni house stuff
sport on tele
uni trials - just went to see a bit
chill/movieLast edited by bccfc92; 09-26-2012 at 07:06 PM.
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09-26-2012, 07:14 PM #7
- Join Date: Dec 2011
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 131
- Rep Power: 162
Week 1, day 3
9 1/2 hours sleep
Diet:
6 eggs, banana 650
Fish with peanut sauce, chicken satay, salad bowl 500
Chicken skewers, 3 lamb seekh kebabs, cauliflower curry 800
Apple, salad, 2 lamb seekh kebabs 300
2250 total
Training:
Uni walk x1
10 min cross trainer, 2 mile jog 11.2kmph, 30 min cross trainer, lower body stretch
Out in evening - walking around a bit
(No physio again and no foam roll - will get back on the physio business from tomorrow every day barring the very odd one maybe once a week)
1100 deficit (last 2 days have been so too)
Other activities:
Morning shop
Clean/organise house
Some uni work
Out in evening with uni club/chill
I am working out, doing a few bits and pieces at uni (need to change a module) and then going home tomorrow. I will ensure there is no grazing at home, just stock up on some veg and take my dog on a walks as well Fri/Sat/Sun, filling up on veg. I can also bring some food back to uni as there is a dinner at home on Sat. I will start using scales and either weigh every time i go home along with take some progress pics and measurements before coming back, or bring the scales back up to uni and weigh every day. I will probably go back home every 2 weeks and i just need to make sure I don't start grazing when craving, usually after dinner time (lots of veg and green tea).Last edited by bccfc92; 09-26-2012 at 07:21 PM.
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