I'm Milan and have come to this site for tips and as a way to track my progression.
Currently I am 12 stone 7 (or 175 pounds) 5ft 11 and 26 years old. Body fat I think is 13-15% Mostly on hips and gut (where else?)
I used to be 15 stone but managed to go down to the number above which was fantastic but I'm struggling to go below 12 stone. I tend to fluctuate between 12'4 and 12'8 depending.
I have had enough of saying I'll go to the gym and doing it for a month but then falling off the bandwagon for various excuses.
I know the buck stops with me and me alone so I'm happy to say I've been going for three months strong which regardless of results is an achievement in itself.
I don't have an exact goal in mind aside from to visibly see abs and to be able to bench around 80kg would be great as I've never hit 60kg yet (small victories).
I've read a ton of threads here and would imagine that in a nutshell...
...are really the three fundamentals that no matter how much I do of one I need the other two just as much.
This is what I would consider as "viable" but "negotiable" and was hoping for input from you guys.
Breakfast - Quaker oats with raisins and cranberries
Mid morning - Fruit smoothie (One banana, rasperries, strawberries, mint) with cravendale skimmed.
Lunch - 2 x turkey slices and cottage cheese with rocket in tortilla wrap
Workout - Whey protein (water not milk) with 1 tablespoon pure spirulina powder.
Dinner - Try to vary it...prefer turkey to chicken, don't eat red meat much...gf is thai so she uses a lot of chillies and rice (cut out rice yes?)
I'm considering a few purchases in the way of Dexaprine and Acai. I have read that Dexaprine is good and legal for cutting (as a suppressor) and I can say given my profession I CANNOT take anything that would put me under scrutiny. Acai also seems to be a good option as long as people dont assume it's the be all and end all of losing weight.
With regards to my workout I want to do 3 days a week working on two areas per session such as...
Arms and Chest
Shoulders and Back
Cardio and Legs
With the usual cruches, planks, squats, press ups included.
For cutting it seems more reps less weight is the way forward?
Cardio would also be HIIT in sets of 10 minutes. Maybe one set every gym session and then 3/4 on the cardio day?
Now the kicker...
In my line of work I do all kinds of shifts...morning, lates and nights so the gym/diet routine has to be altered a bit I assume for it to work.
So if i start a shift at say 10pm I have to rotate my body clock so my 10pm is your 9am right? Any useful suggestions as how to combat this if you have a 9-5 gym?
My job is also very active and I wear heavy kit all day (GUESS WHAT I DO!) so I suppose every little helps!
Any suggestions are most welcome!!!