Man Fat Loss + Rippage - Training Ideas Please

btdublin
btdublin Posts: 250 Member
edited November 2024 in Fitness and Exercise
Hello all, help appreciated with the best solution for fat loss.

As per my post here: http://www.myfitnesspal.com/topics/show/490950-p90x-30-day-results-my-1st-progress-pics
10799049_8495.jpg

I am sorting my training (or lack thereoff for the last 2-3 years) out. I used to be very fit and put on a lot of muscle and endurance fitness for a kayak ultramarathon (Yukon) 3 years ago. At the same time I met and moved in with my now-fiancee. And to be totally honest I let myself go, giving up on gym time and training and eating what I liked. All my excellent work was undone and muscle turned to fat. I almost hit 17 stone last summer (pic above) which is a hell of alot for my 5' 10" height though I have always had a broad build and been heavy (i play prop forward).

Now I am getting married and have left it a little late to get fit but I want to get back to the shape of my life. I know I won't do this by the end of May for the wedding but I want to make a start and by the end of the year get definition and abs that I have never ever had. I want to shed the unlean weight I've had all my life and get proper lean! I am not playing rugby anymore for the first time since i was 13 so I have the time and energy to training (rugby kills my training because the recovery period is so long after a competitive game).

What would you recommend for the next 3 month to the wedding initially?

My current training is as follows:
- P90X starting Week 5. I am consistently doing the Strength Training exercises, Plyo and Kenpo but skipping Yoga and Stretch.
- Running 5-7kms 2-3 times a week. I have a series of 8km trail runs 1 per month starting next week for motivation.
- 1 rest day a week.
- Diet 1500 net cals max - maybe too low but it has been working. 50% protein, 20% carb. I am good at the diet, it is very clean, lean and high protein!

Now this is good cardio and some initial reintroduction to muscle building with P90X (but i have no home weights, using bands). I would ideally be hitting the gym but I was putting this on hold until after the wedding as we are desperately saving every penny for the wedding itself! I know long term i will need to hit the gym and get back to some heavy lifting (I used to training in a power-lifting gym back in the day so I love this *kitten* - have lost my way with gyms in the last few years and need to get back to it).

Do people think I need to hit the gym straight away or is my P90x+running enough for fat loss and starting to rebuild muscle? I am probably 25-30% BF now and only just coming back out of the obese BMI range. I have never been below about 20% BF even in my best days. I want to head towards 10% over the next 2 years. I am serious here.

Would it be possible to have a rapid change over just 3 months? Is it worth spending €200 on a gym (proper gym-this place: http://www.rawcondition.ie/) for the next 3 months and get back to heavy lifting. Reckon I could probably fit in 3-4 a week plus 2-3 runs and 2-3 P90X workouts but big time commitment and the missus will not be happy with €200 spend.

Any help appreciated. Lots of inspirational ripped guys on here. I wanna be like you at last and I have finally got my head in gear to do it!

Replies

  • btdublin
    btdublin Posts: 250 Member
    By the way, I know what gym routine I would be doing, I have just put it on hold til after May but I am itching to get going!
    I can't do P90X in the morning because the missus is sleeping in and it is too early to run but if I could go to this gym on the way to work I could do it almost every day. Great to get a massive weight routine in in the AM.

    Routine would be big compound moves:
    -Squats
    -Deadlifts
    -Compound clean/shouldler press lifts
    -Bench
    -Shoulder press
    -Pull ups (assisted initially - progress to BW then weighted)
    - Compound bicep curl / upright row / shoulder press of some sort.

    Good solid big moves, nothing fancy.
  • btdublin
    btdublin Posts: 250 Member
    Just did a tour of this gym: www.rawcondition.ie

    Proper man gym. But the missus says we can't afford. What strong argument do I have to say I need this before the wedding??
  • btdublin
    btdublin Posts: 250 Member
    Bump!
  • btdublin
    btdublin Posts: 250 Member
    One last bump for anyone that can help!
  • Ceagan79
    Ceagan79 Posts: 2
    The only suggestion I have for building muscle while still cutting fat would be a high intensity circuit program. This is one I've done before and as long as you dont stop once you've started you should accomplish your goals. When I do this program I usually try to get 10-12 reps per exercise. I do a circuit, rest for 2 to 3 minutes, then repeat 3 - 4 times. Now this is assuming you have access to the proper equipment.

    Dumbell Incline Bench Press
    Barbell Rear Deltoid Row
    Shoulder Press (I alternate barbell and dumbbell)
    Seated Lateral Raise
    Hammer Curls
    Lying Tricep Extensions (Nosebreakers)
    Barbell Squat
    Stiff Leg Deadlift
    Calf Raises (Seated or standing depending on equipment available)
    Ab workout (your choice)

    This is a ten station circuit that if done properly will help you build strength and cut fat. The most important thing is to make sure you don't stop during the circuit; rest after the circuit is completed.

    I don't know if this is what you were looking for but it's a monster.
  • btdublin
    btdublin Posts: 250 Member
    Thanks Ceagan. Yes v similar to what I would do and I will incorporate your suggestions.

    I typically do circuits and a high intensity although I have been reading leangains.com who recommends longer breaks and a slower rotation. Not what I am used to hearing..
  • AlternateName
    AlternateName Posts: 5 Member
    Sounds like you are doing everything right at the moment as far as diet and exercise goes. It just takes time. I would definitely recommend starting the weightlifting sooner rather than later though. I know I saw a big change in weight loss (and in the mirror) after I started hitting the weights.

    If the gym really is to much $, consider buying a used power cage and olympic weights and working out at home. You'll be able to do all of the movements you listed. It might be a little more up front, but will save you money in the long run over a gym membership.

    Good luck!
  • btdublin
    btdublin Posts: 250 Member
    Sounds like you are doing everything right at the moment as far as diet and exercise goes. It just takes time. I would definitely recommend starting the weightlifting sooner rather than later though. I know I saw a big change in weight loss (and in the mirror) after I started hitting the weights.

    If the gym really is to much $, consider buying a used power cage and olympic weights and working out at home. You'll be able to do all of the movements you listed. It might be a little more up front, but will save you money in the long run over a gym membership.

    Good luck!

    I wish! We just moved here so only in small rented place. Hope to buy in the next few years and I am gunning for a country place with some outbuildings that I can turn into a gym!
  • btdublin
    btdublin Posts: 250 Member
    Monday Bump! Does anyone else think I really need to start lifting heavy again asap or ok with cardio/P90X for weight loss for next 3 months?

    THanks all!
  • btdublin
    btdublin Posts: 250 Member
    Monday afternoon bump (last one then I give up) for those waking up across the pond.
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