I'm here because I let my weight slip the past couple of years. I've been very focused on my business to the point where a lot of other things went on the backburner, especially my fitness. I work a desk job so I was pretty much entirely sedentary. I actually ate healthy home cooked meals most of the time. However, my portions were too large, I would skip some meals, and occasionally binge eat and/or drink too much beer on the weekends. I put on about 20-30 pounds over the last 4 years because of this.
I'm feeling very motivated to get back into shape and have already started with some cardio (treadmill) and basic bodyweight exercises at home, but I want to create a structured plan for myself because I am naturally a very unstructured person unless I make a conscious effort every day to stick to a plan.
My goals are:
- Lose weight / Burn bodyfat / lower BF %. I would like to lose 2-4lbs/fat per week if possible.
- Increase strength for "classic" weightlifting exercises
- Get toned / build a little muscle mass (I will focus on mass more after I drop some weight)
I'm 5'10, 219lbs right now and my scale says 26.7% BF at the moment. I want to get down to 190lbs with a BF around 10%-15%.
My understanding it's hard to build mass while simultaneously burning lots of fat. So, I'm comfortable primarily focusing on burning fat, with a secondary goal of getting stronger and building just some muscle.
- I'm using Fitbit to track my general activity level. It's a motivator for me.
- I'm using the Fitbit Aria scale to track my weight and BF %. BF % may not be accurate but it's consistent.
- I will be using a heartrate monitor + Digifit iPhone app in order to track my fitness level and heart rate zone while doing my workouts, particularly cardio.
- I'm a stocky guy. My legs have quite a bit of muscle underneath a layer of fat and are strong. They were always like this, but I used to bike a lot and still snowboard 1-2 / week in winter.
- I think I could have proportionally really wide shoulders. When I was lifting weights 5 years ago they seemed to grow fast.
- I sort of have bigger hips (bone structure) but my love handles make it even worse. This creates a shape that really bugs me.
Only one, really: I need to work out at home for now. I have a treadmill and will be getting a recumbent bike. I have some dumbbells, EZ curl bar and plan to get a flat bench and a straight bar + more weights.
I want to play to my strengths if I can. I think if I can grow my shoulders, traps and lats, it'll even out my shape, especially as I lose my love handles.
I've already been on a diet for about 1 week. I'm not eating way different than I was already, except I'm tracking things which means smaller portions (using MyFitnessPal app which sends data to Fitbit) and cutting a few problem foods. Specifically, I'm not binging on the weekends and reducing my alcohol intake to very little to none.
I've been trying to keep my calories to around 1500 / day. I know this is pretty low, but I haven't started doing weights yet, and I really want to lose fat. I'm also not very active at all except for my exercise sessions. After a week I feel fine as well. At the end of the day I haven't felt hungry. Once I start lifting I may increase my calorie intake (if that's recommended), especially from lean protein sources.
I'm eliminating or avoiding sugar as much as possible. I don't really like wheat in any form, so I'm avoiding it. I'm not a fan of cow's milk, so I'm avoiding it.
- 1 scoop Whey Gourmet + 1 cup almond milk + 1 banana. Bowl of oatmeal + raisins + 1/2 cup almond milk. Coffee with teaspoon half/half cream and teaspoon of honey.
- Salad (olive oil& balsamic dressing) with lean chicken breast + tomatoes, or, bowl of home made lean turkey chile, or, can of tuna + beans of some sort on the side
- turkey chile (2 bowls), or, turkey sausage + kale soup (2 or 3 bowls), or, lean chicken breast + steamed broccoli + baked sweet potato fries (just a little salt on them)
- Snacks throughout day
- Piece or two of fruit, handful of almonds, extra protein shake, cheese stick (low fat), chopped up vegies
I'm drinking about 64-84oz of clean spring water per day depending on physical activity.
Draft workout Routine:
This is the routine I have drafted for myself. So far I've just been running/jogging on the treadmill. Last session I went 4 miles in about 55 minutes. I normally do 2 miles in about 30 minutes and then do some pushups. When on treadmill I normally cycle from 3.5 to 4.5 to 6 mp/h speeds.
My planned routine is as follows:
Monday: AM - low intensity cardio for 40 minutes. PM - Full body dumbbell workout A
Tuesday: AM - low intensity cardio for 40 minutes. PM - Insanity / HIIT training.
Wednesday: AM - low intensity cardio for 40 minutes. PM - Full body dumbbell workout B
Thursday: AM - low intensity cardio for 40 minutes. PM - Insanity / HIIT training.
Friday: AM - low intensity cardio for 40 minutes. PM - Full body dumbbell workout C
Saturday: AM - low intensity cardio for 40 minutes. PM - Insanity / HIIT training. OR Snowboarding for ~5 hours.
Sunday: AM - low intensity cardio for 40 minutes. Rest.
My dumbbell workouts: ht*p://w*w.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
(sorry can't post links yet)
Basically, I'm using interval training with lower intensity cardio + a 3 day beginner weightlifting routine. The weightlifting routine is meant to help boost my metabolism, keep the muscle I already have and build a little more.
Looking for feedback
Does this plan look like it will help me achieve my goals? Is there any glaring issues with it? Is it fundamentally wrong for me? any tips on maximizing results or things to watch out for? Any tips specifically on home workouts?
So far, I feel great after around 1 week and I've lost a little over 1 pound. My fitness is already improving on the treadmill.
Thanks very much for looking. Sorry this is so detailed and let me know if I missed any critical things needed to provide a critique.