Lean Mean Machine by Summer?
Well.. That's the aim. Whether it's realistic I'm unsure but I'll be giving it my best!
A bit of background info: I've been training on and off for a few years now. It's always been as much a hobby as opposed to a lifestyle I've followed religiously. The past few months have put me in the best shape I've ever been in though. I'm not ripped by any means but am starting to see a bit of definition. My problem has always been putting weight on. Specifically, I'm about 5ft 10in
and my body seems to have a set weight of around 70kg
. It sometimes fluctuates by a few kilos, but it will always revert back to around that mark.
So - I've just had three weeks off the gym for reasons beyond my control and have decided to re-enter with a vengeance starting this Monday just gone. This will be a detox month. No alcohol, few naughty foods, a strict diet and a steady supply of protein and multivitamins. In addition, I've switched up my routine from a chest building preset I found on the iFitness app for iPhone and am set up to give one of Frankie NY's 5x5 mass building programs a go. I'm not overly upset about my weight. An extra 5kg would be nice then beyond that I'd like to tone. I hope this routine is the right choice? I intend to work out three times a week. The routine I've chosen works the full body over two days. I would have gone for the three day split option but in working shifts I can be more flexible with this option without fear of missing a session. The same goes for my diet. I intend to keep it pretty steady but I can't be regimented with meal times due to the fact work does not allow me to eat when I want. DIET Morning
MVP 365 Multivitamins
100-150g oat clusters Lunch
Tuna / Chicken Pasta or 2 - 3 Poached Eggs on Wholemeal Bread
Reflex Instant Whey Protein Shake Dinner
Chicken / Tuna / Fish / Lean Beef with some sort of pasta and/or vegetables
Reflex Instant Whey Protein Shake
ZMK Multivits ROUTINE Day 1
Barbell Squats - 40kg 5x5
Barbell Bench Press - 80kg 5x5
Barbell Rows - 40kg 5x5
Underhand Chins - 5x5
Hanging Leg Raises - 5x5 Day 2
Dumbell Overhead Presses - 20kg+ 5x5
Deadlifts - 80kg 5x5
Dips - 12kg 5x5
Wide Grip Chins - 5x5
Kneeling Cable Crunches - 35kg 5x5
The weights specified are where I got up to my first session. Of note, the first two sets I do of the five are warm ups at half then three quarter weight respectively. My initial impressions of the routine are pretty positive. I love day one and am pleased I can pretty much stay in the same place to do it all. Day two brings problems since rather annoyingly the gym only has one straight barbell which means it's going to be a nightmare to do deadlifts. On top of that there's no easy way to attach weight on to yourself for the dips and chins so I'm literally doing them with a dumbbell locked between my feet. It doesn't feel the safest way to do things at all. I can see myself getting frustrated on busy days but hey - we'll see how it goes. I'll do some cardio tomorrow and hit day one again on Friday or Saturday most likely.
I hope this brings results!! I'd be interested in any constructive comments anyone might have also.. :)
post edited by Prof - 2011/03/17 00:15:12