Chrisj22's Diet & Training Log

Tall

Do it.

Daily food logs.

Daily weight appraisal.

You can say up or down x lbs if you feel shy.

FAT BOY

Try not to worry to much wether or not your diet and training is perfect,
start with a basic clean diet have a cheat day once a week and just adjust it as you go along ,
to much weight loss add some carbs or fats not enough up cardio first if this dosnt work then adjust your diet. your protien levels should remain consistant throughout, then you just adjust your carbs and fats accordingly like the accelerater on your car

training wise just train three or four days each bodypart once a week ,do cardio after each session and on your off days. Take one day a week complete rest from training and cardio

thats it m8 keep a diary and some progress pics and head down lol

good luck m8

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Chrisj22

Thanks for your help, boys.

I'll keep a log of everything I eat and pop it on here everyday.

As for a routine, what's best? Stick with what I am doing (bearing in mind I'm probably not going to get that much stronger, or another type of split?

I want to burn a fair few calories with training.

uk-m big

Just IMO, if you want to use lifting to burn calories... compounds only, lots of volume, stay away from failure, lower rest periods, higher frequency. 5x5 @ 70-75% on the big lifts 3x/week would be a good starting point. 8x3 @ 75-80% too.

FAT BOY

Diet and cardio are the key to burning bodyfat use the weights to maintain and tone the muscle tissue . dont worry about burning body fat while doing your weights

Tall

^^^ Agreed.

8x3 or 10x3 for Compounds, 8x3/10x3/20rep for deads and squats. Nothing to failure.

Anything to stimulate GH release and bump up EPOC.

Do Tabatas at the end of training - thats the one thing you do want to do to failure as you need to increase your VO2Max and enhance your recovery ability.

Chrisj22

when you say 8x3 etc, is that 8 sets of 3 reps?

I'll die.

uk-m big

LOL!

Yes, 8-10 sets of 3

You should be using 75-80% of your 1RM, so you should survive ok. The point is volume here.

Toughen up, grow a set and JFDI

While Fatboy is right (diet/cardio is vital), the increased metabolism from anaerobic training is FAR superior to the increased metabolism from aerobic training. A decent cardio session will increase your metabolism for 2-3 hours after finishing. However, decent amount of volume on the weights will increase your metabolism for 2-3 days after lifting. And if you're anything like me, and you LOVE food, it is handy to know that by adding some volume and reducing the intensity a little you can increase your food consumption while dieting.

Give it a try and see

Chrisj22

Thanks for your help, fellas - always appreciated.

Ok, so today I started the 2,000kcal diet, and so far, so good.

I trained quads, hams and calves about 2 hours ago, which consisted of the following;

Machine squats (free squat machine was being used) 8 x 3 @ 140kg

Dumbbell lunges 3 x 8 @ 12.5kg each dumbbell

Lying hamstring curls (all the fcukin barbells were taken up) 3 x 8 @ 50kg

Seated calves 3 x 20 @ 50kg

I was pretty gutted the free squat area was being used, however, I did thoroughly enjoy the machine squats for a change. I opted for a bit more volume as I really want to burn that fat and get the old VO2 going.

The gym doesn't have a rower, and I didn't know what was best for cardio so I left it. Sounds like a lame excuse, but all I was thinking about was Tall giving me grief if I said I did 30 mins cycling etc.

I have an exercise bike at home - reckon I should do 30 mins this evening?

Tall

30minutes as interval training dude and you are on to a winner.

1min balls to the wall, 1min catching breath but going at a slow pace.

If your good lady complains you have covered the floor under the bike in sweat then you know you were working hard enough