Soon to be 46 and back at it... after 10 years....
My story.... short version:
I am going to be 46 in June, and I am one week into the Summer Shred 2013 Contest. I am here for accountability, support and advice.
I was an elite athlete as a youth, and in my 20's got heavily into working out (not bodybuilding). Up until 2002 I was spending 10 to 12 hours a week in the gym working out hard. Sparing the details for now, I haven't worked out in 10 years, and have put on 30 to 35 lbs. The first 5 years was just plain laziness, the last 5 was a conscious decision. My daughter was born, and given my work/living situation, I chose to be a fat guy who enjoyed every moment I could with her, rather than a fit guy who missed out on those precious hours and days. She is in school now, and its time.
I weighed in today at my physical at 262 lbs. I am 5'10. The least I ever weighed as an adult was a pretty trim 211 in 1996. I touched that once. Back then, I was about 215 or so, and in pretty good shape. In 2002 I was in the neighborhood of 235, in pretty good shape, but always with about 15 to 20 I could lose if I wanted to be super fit. I never had the motivation to cut out the beer. Which, by the way, I drink ALOT of. I calculated one day that I have drank the caloric equivelent of 750 lbs in my life. So considering that I don't weigh 1012 lbs, I think I am doing pretty well. Anyway.... its time to get fit.
My goals:
1. A six pack. A real one. Not import or domestic.
2. Bodyfat % of 10%. I know how hard that will be given my age. I have never paid attention to weight, and have no intention of doing it now.
3. 100 pushups in a row.
4. An 8 minute mile.
These goals will all be firsts in my lifetime, but there is no better time than the present right?
My Plan:
1. I have changed my diet. I will be trying to stay below 2000 calories a day. Zero alcohol, and almost zero carbs. No breads or pastas or grains. Protein and fruits and veggies almost exclusively.
2. The work schedule is a real obstacle, but my weekly schedule is:
a. At least 30 mins of cardio 6 days a week. This will be running, rollerblading or inside on my Nordic Trac X country ski machine.
b. Abs 6 days a week. I held onto an excellent 27 min 6 motion superset I got from M&F years ago.
c. Pushups 4 time a week. I have a pushup trainer app on my android to coach me to 100 consecutive pushups.
d. Miscellaneous other body part workouts 3 time a week. I am not joining a gym, so all my workouts will be at home. I may ask for suggestions in this department.
Where I am:
I have a beer gut. I have fatty pecs. And as I mentioned about 45 to 50 lbs to lose to be in really good shape. My back and shoulders are ok, but I want to improve my posture, having my shoulders (i don't know the term, but its the opposite of slouching forward). If I am conscious of it, and pull them back, I like the way my back and shoulders look, even with the extra weight. But I want that to be my relaxed state.
One week in:
I feel like have lost about 5 lbs already. My face even looks better. I have notched up one belt hole, and my tummy is feeling trimmer already. My muscles are starting to respond and are feeling harder. I had a nearly perfect week one diet wise, and I did OK workout wise. This isn't my first rodeo, so I know all about killing yourself the first few days, and not being able to function for days. I eased in, feel great, that initial stiffness is gone, and I am ready to crank it up, especially the cardio.
It took me over a week to commit to this when I first heard of it. I was and am very afraid of starting it...and then failing or quitting. I reached out to my old workout partner, and some fitness commited friends to help keep me engaged. And this forum. I had no idea it existed. I plan on using it.
I will not fail.