bigmantenor
Mon, July 17th, 2006, 01:09 AM
Howdy all! First time poster, long time reader. Right down to business: Yesterday, my roommate and I were watching "The Punisher" with Tom Jane, and we were both commenting on how good he looks in that movie. My roommate seemed to think that he only got that shredded because of the normal Hollywood advantages (i.e. personal trainer, advanced recovery methods, etc.); while I believe that was a big part of it, I postulated that given a years time, I could have a similar physique. Long story short, we now have a bet going as to whether I can achieve said goal.
That being said, I've come to y'all for help. I need guidance on how to achieve said goal. Like I said, I actually started getting in to fitness last summer; I was 250 lbs at 5'10'' (19 years old at the time, now 20, in college), probably 30+% body fat. By changing my diet to clean foods, jogging every now and then, and lifting weights 2-3 times a week, I've gotten down to 220 lbs, with almost all loss in weight being body fat. My Omron bf% analyzer puts me at 24% bf, which means my LBM is roughly 165 pounds. Since I'm only 5'10'', I consider that to be a good starting point for my LBM. As far as the mirror is concerned, I still have a good size gut/love handles, but I also have some nice sized arms and a broad, somewhat defined chest/shoulder region. I'll have pictures posted soon. Now that I've told you where I am, let's look at where I need to go in one year's time:
I figure to get a semblance of Tom Jane's physique, my measurements at the end of the year period need to be 185 lbs. LBM, around 205 pounds total weight. Mr. Jane and I are the same height, so that makes it a little easier to determine what my numbers should be. The number one area to emphasize is definitely going to be the deltoid/chest region, as Mr. Jane has boulder shoulders in this movie. Also, abs are a must, as his 6-pack is clearly visible. Now on to my projected method:
My plan of attack as of now (PLEASE comment on this; this is where I need the support of all the wonderful people of this community!!!) is to cut the fat first, then bulk for a majority of the year, ending finally with a 2 month cut at the tail end (this is necessary I believe to achieve proper definition). Because initial fat loss phase needs to be as short as possible while maintaining as much lean mass as possible, I'm strongly considering a ketogenic diet for the first while, or at the very least a strictly carb-timed diet, with all carbs falling directly before workout and in the "window of opportunity" after workout. I've never been one to count calories, but I will start; I believe a starting point of 2500 calories/day will be a good amount, with adjustments at the end of the week if necessary. Foods will be entirely clean, with the exception of one cheat meal per week (not a gorge, just an indulgence), or a carb-up day if in ketosis. One advantage I have in trying to cut is that I only drink water; I don't even drink diet sodas, so there will be no liquid carbs except PWO. Supps are a multivitamin, flax/fish oil caps, and Nitrean (considering buying bulk dextrose for PWO... Opinions/how much to use???). Workouts will be 90% compounds, heavy with mid-low volume, on an upper/lower body split looking something like this:
M - Upper (Rows, Incline Dumb Press, Dips)
W- Lower (Squats, Romanian Deadlifts)
F- Upper (Dips, Pullups, Military Press)
Su- Lower (Squats, Romanian Deadlift)
Not quite sure on the efficacy of my split.... Advice on that would definitely be appreciated; I'm open to suggestions!!! Cardio will be 2-3 times weekly HIIT (if on keto, would LISS be better due to the energy system taxation of HIIT???) on non-workout days, mainly as a way to get in some extra caloric deficit and optimize nutrient partitioning.
Basically, this is my outline. The year period starts tomorrow, and I will be posting pics regularly to show my progress. First pics should be up tomorrow or the next day, as I have to get my digital camera back from my roommate lol. As stated before, any advice/help/feedback you can give would be EXCELLENT; consider me a soft piece of clay that has to be molded into a chiseled muscleman in one year. Thanks all, and goodnight!
That being said, I've come to y'all for help. I need guidance on how to achieve said goal. Like I said, I actually started getting in to fitness last summer; I was 250 lbs at 5'10'' (19 years old at the time, now 20, in college), probably 30+% body fat. By changing my diet to clean foods, jogging every now and then, and lifting weights 2-3 times a week, I've gotten down to 220 lbs, with almost all loss in weight being body fat. My Omron bf% analyzer puts me at 24% bf, which means my LBM is roughly 165 pounds. Since I'm only 5'10'', I consider that to be a good starting point for my LBM. As far as the mirror is concerned, I still have a good size gut/love handles, but I also have some nice sized arms and a broad, somewhat defined chest/shoulder region. I'll have pictures posted soon. Now that I've told you where I am, let's look at where I need to go in one year's time:
I figure to get a semblance of Tom Jane's physique, my measurements at the end of the year period need to be 185 lbs. LBM, around 205 pounds total weight. Mr. Jane and I are the same height, so that makes it a little easier to determine what my numbers should be. The number one area to emphasize is definitely going to be the deltoid/chest region, as Mr. Jane has boulder shoulders in this movie. Also, abs are a must, as his 6-pack is clearly visible. Now on to my projected method:
My plan of attack as of now (PLEASE comment on this; this is where I need the support of all the wonderful people of this community!!!) is to cut the fat first, then bulk for a majority of the year, ending finally with a 2 month cut at the tail end (this is necessary I believe to achieve proper definition). Because initial fat loss phase needs to be as short as possible while maintaining as much lean mass as possible, I'm strongly considering a ketogenic diet for the first while, or at the very least a strictly carb-timed diet, with all carbs falling directly before workout and in the "window of opportunity" after workout. I've never been one to count calories, but I will start; I believe a starting point of 2500 calories/day will be a good amount, with adjustments at the end of the week if necessary. Foods will be entirely clean, with the exception of one cheat meal per week (not a gorge, just an indulgence), or a carb-up day if in ketosis. One advantage I have in trying to cut is that I only drink water; I don't even drink diet sodas, so there will be no liquid carbs except PWO. Supps are a multivitamin, flax/fish oil caps, and Nitrean (considering buying bulk dextrose for PWO... Opinions/how much to use???). Workouts will be 90% compounds, heavy with mid-low volume, on an upper/lower body split looking something like this:
M - Upper (Rows, Incline Dumb Press, Dips)
W- Lower (Squats, Romanian Deadlifts)
F- Upper (Dips, Pullups, Military Press)
Su- Lower (Squats, Romanian Deadlift)
Not quite sure on the efficacy of my split.... Advice on that would definitely be appreciated; I'm open to suggestions!!! Cardio will be 2-3 times weekly HIIT (if on keto, would LISS be better due to the energy system taxation of HIIT???) on non-workout days, mainly as a way to get in some extra caloric deficit and optimize nutrient partitioning.
Basically, this is my outline. The year period starts tomorrow, and I will be posting pics regularly to show my progress. First pics should be up tomorrow or the next day, as I have to get my digital camera back from my roommate lol. As stated before, any advice/help/feedback you can give would be EXCELLENT; consider me a soft piece of clay that has to be molded into a chiseled muscleman in one year. Thanks all, and goodnight!