first off - congratulations on your physique it is fantastic. What I would like to know is some of your exercise routines along with meal plans used by yourself to achieve this.
I am a happily married male of 31 with a 1yr old and im not exactly fat (i think im chubby at worst 198lb at 6ft tall) but I want to tone my body and develop the muscles. I am quite active in the sense of crosstrainer and walking/mountain climbing etc and have just ordered myself a treadmill. I have Olympic Marcy free weights (they do need dusting though) that includes a bench, barbell and dumbells and Im looking at starting Kettlebell training.
I have read through your blog and thread but I would like to know more details.
for example:
Monday food intake was....... exercise was 25 running/cardio followed by weights and reps and exercises of weights.
Tuesday food intake was...... - I'm sure you get where this is going.
Do you take supplements or drink protein shakes? if so what are they?
Any help and advice to get me motivated and started would be great. I know its not going to happen over night but just to working towards it would be nice.
thanks in advance
Ross
Thanks Ross..
Like yourself, 9 months ago I was looking for change and was in the same boat as you...The only thing that is different was that I was borderline obese sitting at 25% fat... yikes...(it shocks me every time I think about it)...
To answer your question(s)...I purposely updated my blog with only the basics of what I do as it can get quite cumbersome when updating the blog everyday...I used to keep track of every calorie I used to eat, but after a month or so, I got kinda used to knowing what I should be eating along with the approximate calorie count for each meal. Again, it was quite tedious/cumbersome to track 'everything'....My whole goal for the blog was to make sure that I keep on track (with the basic relevant info) and to advise others of what it takes to lose the weight one day at a time...It was to prove (not only to myself, but others) that with patience, persistence and a goal in mind - anything can be accomplished.
So, a typical workout for me these days are as follows :
(keep in mind that the below workout is my Monday workout for the 3rd month on my current workout plan that I'm on and it changes everyday and every month to ensure I don't plateau)
I completed the below workout yesterday.
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Dumbell Bench Press(Chest) - 20 to 25 reps
Dumbell Dead-Lift(Hamstrings) - 20 to 25 reps
Dumbell Front Raise(Shoulders) - 20 to 25 reps
Dumbell Alternating Curls (Biceps) - 20 to 25 reps
Cardio for 5 min.(Elliptical, treadmill, etc)
Then repeat the above 3 times
Then work the Abdominal area(Abs) :
Swiss Ball Crunch
Swiss Ball Leg Lift
Swiss Ball Side Crunch
Repeat this 3 times - 15 reps.
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An example of what I ate yesterday was :
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Meal 1(7 am) : Special K Cereal(2 cups) / Skim Milk(1 Cup)
Meal 2(10 am): Oatmeal (2 packs of Quaker), teaspoon of cinnamon, 12 raisins, 2 Splenda)
Meal 3(12:30 pm) : 6" Sub (Ham and Swiss on Brown w/ Mustard and veggies)
Meal 4 (3 pm): 6" Sub (Ham and Swiss on Brown w/ Mustard and veggies) - (I get a foot long and split it - having the other half 3 hours later)
Meal 5 (6 pm): Chicken breast, salad and Uncle Bens brown rice.
Meal 6 (8 pm) : 2 Yogurts and about 12 almonds.
(Note : Each meal is eaten every 2.5 to 3 hours)
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As for supplements, I use Whey Maxx Protein (Vanilla Flavour) which I drink after every workout (no more than 30 min. after workout)..I also drink it as a meal at times along with a yogurt or some veggies to ensure that I get all my nutrients.
So it seems that you have all the tools to get started...Which is good. Now, set a date and start...However, there is one lesson that I have to share with you that I have gained from this whole experience. That is, the meaning and understanding of the phrase
"lifestyle change" ....This means...
1. Eating healthier - more veggies in your daily intake and your meals should be no more than the size of your fist...smaller meals 5 to 6 times a day will have your metabolism chugging like a runaway freight train.
2. Eat high calorie foods in moderation by just having 1 or 2 meals per week
3. Drink more water (at least 3 water bottles/day- *tip* keep a 24/30 pack of water in the trunk of your car)
4. Getting more sleep (at least 7 hours) - I know it's hard when you got a new kid.. but... this is important
5. Plan your meals a day in advance and prioritize your workout. (your workout should be priority number 1.)
6. Start a sport (e.g hockey...hey, I am Canadian!! )
7. Get more active outside (take the 1 year old and the wife for an hour stroll every other day and go for a walk...You knock 3 birds with 1 stone) - kid get's some fresh air, wifey feels that she is spending more time with you and last but not least - you and the wifey get more exercise.)
8. Don't take the car for everything! I live downtown Toronto, so things are little closer to me, but I used to take the car for everything...Now I rollerblade or walk to my destinations.
9. Dismiss the whole Breakfast, Lunch, Dinner routine and replace it with meal 1, meal 2, meal 3 and etc...
10. Last but not least...Reduce the amount of alcohol to almost nothing...(I love beer...but now I drink a lot less and only have it on my reward meal days...I used to drink a 12 pack and a bottle of vodka per week) - but no more... =)
Hope that helps and good luck to you...let me know if you have any other questions and I'll try to answer them as soon as I can....
Little Riddick
"If you want change - don't wait, just start. " - LR