The New Me - Introduction

RichC1981 · Sun, January 13th, 2008, 03:00 PM

hi everyone!

I found this website recently and have been lurking around, trying to learn more about exercise and nutrition, with the aim of getting back into shape. I am fed up with the body I see when I look in the mirror, and its about time I did something about it! I was particularly disturbed when I noticed the growth of the dreaded "man boobs".

I am 6'2" and 204lbs. As for my body fat % - I tested it myself on a machine in the chemist, where I held two metal handles, and it came back 23.1%. At the gym they measured it again using electrodes attached to my hand and foot, and came back with 15%, so I dont really know which to believe! Is it normal to get such a difference?

I decided that I would struggle to completely change my life over night as John did, so I spent novemeber and december getting used to eating more healthily. I have always eaten reasonably well and tend to avoid processed foods etc, so this wasnt too difficult. My daily calorific intake is between 2000 and 2500 calories.

I joined a gym near my work on the 2nd January - I dont consider this to be a New Years resolution - but a change of lifestyle that I have chosen to make.

The trainer at the gym advised me to concentrate on cardio initially, and to lift weights twice weekly. I have been doing 45 minutes of cardio at 80% heart rate 6 days a week (I have sundays off). I feel much fitter already it seems, have much more energy throughout the day.

I have posted up some pics which were taken today - not pretty I'm afriad but things can only get better!

I will add to this post and let you know my progress.

Richard

mustbesix · Sun, January 13th, 2008, 03:13 PM

Did your trainer give you a reason why you should do focus on cardio?

Cardio is good, but I think you would be better off focusing on the weight training part. If you think about it lifting is going to keep your HR elevated as long as you are working hard so you get both at once.

RichC1981 · Mon, January 14th, 2008, 07:53 AM

Thanks for the quick reply... I think his reasoning was that cardio would be better whilst I am building up my core strength..... and then to progressively increase the amount of weight training. I am seeing him tomorrow though so will ask!

Rich

RichC1981 · Tue, February 12th, 2008, 03:18 PM

Hi again everyone... Just thought I would update on my progress...nearly a month on since my first post and 6 weeks since my transformation.

I have been making it to the gym between 3-5 times a week... I would have liked to have gone more but had car problems which meant I didn't have the time on the mornings (grrr....)... Anyway... car problems sorted now so no more excuses!

In terms of weight, I haven't lost much - if any. My weight this morning was 202lbs. However, I think I have noticed a (slight) change in my physique... I think I look a little slimmer, and I have dropped a couple of notches in my belt which is a good thing. I am hoping the lack of weight loss is due to building some muscle - I will see when I get my BF% measured next.

More importantly, I have found it incredible beneficial for my psychological well being. I find myself with much more energy throughout the day, and am loving the buzzI get from working out.

In terms of my strength and fitness progress, I have noted good strength increases (betwen 20 and 40%) and much improved fitness levels.

My current work out regime is as follows:

Mon

Shoulder press
Chest press
Bicep curls
Tricep pushdown
Lat pull downs
Seated rows

All 3 sets, 2.5kg increment weight increase per set, reps 10-8-6

20 minutes HIIT (elliptical, max heart rate approx 185 bpm), 1.30 min flat out, 1 min rest.

Tuesday

Leg press
Two other machines working the quads and hamstrings - cant remember the names!

All 3 sets, 2.5kg increment weight increase per set, reps 10-8-6

20 minutes HIIT (elliptical, max heart rate approx 185 bpm), 1.30 min flat out, 1 min rest.

Wednesday

20 minutes HIIT (elliptical, max heart rate approx 185 bpm), 1.30 min flat out, 1 min rest.

Thursday

Shoulder press
Chest press
Bicep curls
Tricep pushdown
Lat pull downs
Seated rows

All 3 sets, 2.5kg increment weight increase per set, reps 10-8-6

20 minutes HIIT (elliptical, max heart rate approx 185 bpm), 1.30 min flat out, 1 min rest.

Friday

Leg press
Two other machines working the quads and hamstrings - cant remember the names!

All 3 sets, 2.5kg increment weight increase per set, reps 10-8-6

20 minutes HIIT (elliptical, max heart rate approx 185 bpm), 1.30 min flat out, 1 min rest.

Saturday

20 minutes HIIT (elliptical, max heart rate approx 185 bpm), 1.30 min flat out, 1 min rest.

or 5 km run (looking to increase this).

Sunday

Rest

RichC1981 · Tue, February 12th, 2008, 03:28 PM

So onto my diet - it could probably do with some improvement and I could do with concentrating on the fine detail a bit more.. here is a sample:

Work out

Meal 1 (post work out)

Whey protein + skimmed milk
150g Chicken breast
1 cup fruit salad

Meal 2

1 cup chicken
1/2 cup pearl barly
1 cup mixed veggies

Meal 3

20 almonds
1 cup mango

Meal 4

2 cups wholeweat pasta
2 cups mixed roast vegetable
2 tbsp pesto (olive oil, basil, pine nuts)

2 kiwi fruits

Meal 5

Whey protein + skimmed milk

Aiming for around 2500 calories a day.

Any criticisms of my work out schedule or diet is greatly appreciated!

Richard

RTE · Tue, February 12th, 2008, 03:32 PM

Why do you want to lose weight? what is your loss goal?

RichC1981 · Tue, February 12th, 2008, 03:38 PM

Well I would like to reduce my body fat percentage so I can see the muscles I have.... My first aim is to get down to 10% BF and reappraise the situation then. This would require a loss of approximately 10lbs by my calculation.

I mentioned in my first post I am not certain of my initial starting body fat % - I think the value they measured in gym seemed a little low, so I may have to lose a little more than 10lbs.