hayduke4321
Mon, February 9th, 2009, 12:48 AM
First off thanks for such a wonderful forum. I'm so glad a found this community last year. I've been lurking for quite a while and need some advice / reassurance. I'll try to keep this short and simple.
Background-
I'm 6'4" 217lb as of this morning. I'm also around 28-32% BF. I played basketball in HS and always tried to "bulk" in the off season. I think I got up to 180lbs my senior year...had a few early college years around 190lbs and was in the best shape of my life. (4 pack showing) I feel like a have a decent background in basic weight training knowledge.
Fast forward 10 years, college, married, 2 kids, job, stress, etc. and I found myself at 245lbs OCT. 2008, and the same strength levels as HS. I had tried a few fad type diets the past few years but always fell off the wagon. Luckily I found this site and saw John's transformation and got inspired. Cleaned out the pantry and joined a GYM.
Progress so far -
Since the end of OCT I've averaged ~2lbs a week loss. I've been very happy with my results so far. I have kept my calories to 2000-2500 a day. and my Macros to f/c/p 20/40/40. I admit i had some bad stretches traveling over the Holidays, but overall I've been very strict and only one "cheat" type meal is allowed a week.
Lifting/cardio has gone like this: lifting every other day with Sundays as a rest day. so typical week is like this
Mon: Legs AM swimming with the kids PM
Tue: Fasted LISS AM
Wed: Chest, triceps, delts AM
Thur: Fasted LISS AM, church league b-ball PM
Fri: Back, biceps AM
Sat: LISS or sometime a spinning class
I do ab/core work 2x a week I just sort of fit it in
*because I've been laid off for the winter I've had time to go back to the gym a few days a week later in the afternoon. I usually do some ab/core or grip work and some HITT. (I've had a few weeks were I felt like I was over training.) So I'm trying to read my body and not over do it with 2 a days all the time.
My weight routine is basically 3 sets 8-12 reps. I've struggled with lower back problems the past 5 years, so I've been easing into squats and dead-lifts (I need to work on my form on both) I try to do plenty of compounds, and large muscles first. I was increasing my weights up till about 6 weeks ago, I've peaked, which I expected as I'm in calorie deficit. I lift at 5:30 AM so I do struggle with intensity and getting enough sleep has been hard some weeks with young children. Overall, I can tell by my 2nd day DOMS if my intesity has been good.
Goals-
Originally I was shooting for being >210lbs by April 15th (my 30th B-day) I feel like I can do that easy with how things have been going. So I'm going to shoot for >200lbs. I am also thinking of doing a 5k or maybe looking into a sprint triathlon this year.
Questions-
1) Do you see any holes / weak spots in my routine?
2) If start to get into running/endurance more what should do/expect diet/lifting wise?
I'm sorry this has turned into a freaking short story, but any feedback would be appreciated. thanks in advance.
Background-
I'm 6'4" 217lb as of this morning. I'm also around 28-32% BF. I played basketball in HS and always tried to "bulk" in the off season. I think I got up to 180lbs my senior year...had a few early college years around 190lbs and was in the best shape of my life. (4 pack showing) I feel like a have a decent background in basic weight training knowledge.
Fast forward 10 years, college, married, 2 kids, job, stress, etc. and I found myself at 245lbs OCT. 2008, and the same strength levels as HS. I had tried a few fad type diets the past few years but always fell off the wagon. Luckily I found this site and saw John's transformation and got inspired. Cleaned out the pantry and joined a GYM.
Progress so far -
Since the end of OCT I've averaged ~2lbs a week loss. I've been very happy with my results so far. I have kept my calories to 2000-2500 a day. and my Macros to f/c/p 20/40/40. I admit i had some bad stretches traveling over the Holidays, but overall I've been very strict and only one "cheat" type meal is allowed a week.
Lifting/cardio has gone like this: lifting every other day with Sundays as a rest day. so typical week is like this
Mon: Legs AM swimming with the kids PM
Tue: Fasted LISS AM
Wed: Chest, triceps, delts AM
Thur: Fasted LISS AM, church league b-ball PM
Fri: Back, biceps AM
Sat: LISS or sometime a spinning class
I do ab/core work 2x a week I just sort of fit it in
*because I've been laid off for the winter I've had time to go back to the gym a few days a week later in the afternoon. I usually do some ab/core or grip work and some HITT. (I've had a few weeks were I felt like I was over training.) So I'm trying to read my body and not over do it with 2 a days all the time.
My weight routine is basically 3 sets 8-12 reps. I've struggled with lower back problems the past 5 years, so I've been easing into squats and dead-lifts (I need to work on my form on both) I try to do plenty of compounds, and large muscles first. I was increasing my weights up till about 6 weeks ago, I've peaked, which I expected as I'm in calorie deficit. I lift at 5:30 AM so I do struggle with intensity and getting enough sleep has been hard some weeks with young children. Overall, I can tell by my 2nd day DOMS if my intesity has been good.
Goals-
Originally I was shooting for being >210lbs by April 15th (my 30th B-day) I feel like I can do that easy with how things have been going. So I'm going to shoot for >200lbs. I am also thinking of doing a 5k or maybe looking into a sprint triathlon this year.
Questions-
1) Do you see any holes / weak spots in my routine?
2) If start to get into running/endurance more what should do/expect diet/lifting wise?
I'm sorry this has turned into a freaking short story, but any feedback would be appreciated. thanks in advance.