Fixing My Body After 12 Years Of No Activity

[cruxis]

Hi All, As a young fella when I use worked out a bit I was 84Kgs 12%BF 178cm. After getting married etc and I stoped training completely and over 12 Years I had ended up at 34 Years 178cm 112Kgs with Bodyfat 34%+ (Chart didnt go Higher :oops: ) So yeah after seeing a old photo of myself and remembering how i could do things with ease. I cant do a pushup and pullups anymore. :oops: It was time to do something. Plus I was always a massive bodybuilding fan!!!

So about 13 Months ago I started Training with assitance from a very good PT from Debenham Fitness. With a Long term goal and lifestyle change to get as big and as lean as possible by the time I turn 40., I am 35 now so it gives me 5 years. So I am well aware this is gonna take years.

Over a Period of about 11 Months I had come down to 89Kgs BF 24% with a average "Weight" loss of 350 grams per Week which according to my PT is awsome and i am stoked that it lasted so long without plateauing. I have also gotten good strength gains and some lean mass. But 2 Months ago my body finaly got use to the training and calories I was doing which is to be expected.

Now I could of increased cardio and dropped calories more, But most likely that would had resulted in loss of lean mass for me. With advice from some friends I've gained from being a regular at the gym. Its time to focus more on getting muscle for a while which I have decided to do. Its been suggested to try and hold at 89-90Kgs for the moment As its not a bad weight to be at and just focus on just changing my body compostion. Also it might help my skin catchup.

So the cardio has been reduced and calories have increased now to see just see how my will body react.

Omg did it react. Over the last 2 months, My Strength has gone through the roof \:D/ So im getting some muscle on too. It seems I might be lucky and gain mass with relative ease maybe just a little too easy. So we gotta look at the diet becuase fat is comming on a bit too fast. In 2 Months I have gone from 89Kgs to 94Kgs, BF not measured but assuming a fair chunk has gone on, But cant see where in the mirror . So thats good.

Anyways I gotta tweak the diet and not go so stupid and cut some calories a bit untill I get it right, But it was nice finding out how my body would react to lots of food!! Also its nice change from being so strict in calorie counting for so long.

I thought Id post my current routine(and focus) for adivice/tips. Although at moment all is going well on the training side with no plateaus yet. :shifty:

4day/Split . 2 days Rest. I choose a mix of exercises mainly go on how I feel on the day and whats free.

Day 1 Legs Blow me Out bad still

Warm Up 3 Light sets Leg Extensions. + Some Quad Stretch

Hack Squat 4 Sets Really Heavy on Sets 2 and 3 Assisted for a couple of negatives.

Squat 3-4 Sets

Single Leg Press 4 Sets Light Going for Depth, I have Tight Hammies

DB Lunges 4 Sets

Leg Extension 4 Sets

Lying Leg Curl 4 Sets

Seated Leg Curl 4 Sets

Day 2

Rest I never do anything after Leg day and proberly never will. :oops:

Day 3

20 Mins Run + 20 Mins crosstrainer before breakfast.

Shoulders Triceps In Evenings

A Overhead Press Movment DB Press or Barbell Press Seated, or IsoHammerStrengthPress 4 Sets

Concentration Wide Bar Pull 4 Sets Light, To upper chest trying to hit rear delt

Rear Delt Fly 4 Sets

Lateral Raise Mainly DB, But Sometines that Hammerstrength Chicken Wing Machine thingy. 4 Sets

Cable Side Laterals 4 Sets

Front Laterals Usually Cable. Sometimes Barbell or DB 4 Sets

TricepsAlternate from Bench Dips or Close Grip Bench Press each week 4 Sets

Rope Pushdown 4 Sets

Tricep Extension movement Mainly DB Skullcrushers. Sometimes Overhead DB Extension 4 Sets

Abs Bench Knee Ups

Day 4

20 Mins Run + 20 Mins crosstrainer before breakfast.

20 Mins Run + 20 Mins crosstrainer again 9 hours later.

Day 5

Chest & Calfs with focus towards upper chest. Evenings

Incline Press Movement, Barbell or Inc DB Press or IsoHammerStength 2 warmup sets 4 working

Incline DB Flys 4 Sets

Flat Press Movement Bench Press, or DB Press or HammerStrenghMachine

Cable Crossovers or Machine Fly 4 Sets

Calf Press 4 Sets Lightweight 12 reps slow

Seated Calf Raises 4 sets

Standing Calf Raises 4 set

Ab Leg Raises

Decline Bench Crunches

Day 6

Back & Biceps Evenings

Lat Pulldown 4 Sets

Row DB Row or Machine 4 Sets

Close Grip Pulldown Movment Mainly That Iso Lateral Pulldown Machine Hammerstrength. 4 Sets

V Bar rows 4 Sets

Bent Over Row 3 Sets

Cable Bicep Curl or Barbell Curl 4 Sets

Incline DB Curl 4 Sets

Barbell Wrist Curl Both sides 4 sets each

Day 7

Rest

Diet Well Its not as Strictly measured as it was anymore. But the recent general Outline of last 2 months sorta went like this.

Meal 1 Breakfast

Oats 1.5 Cups made with 1 Cup of Trim Milk Microwaved

1 WPC Trim Milk Protein Shake. Fonterra Brand

3 Teaspoons of Splenda on oats

150gram Fruit Yogart.

Once that settled usally 1 hour later

Srambled Eggs 4 egg white and 1 Egg, With dash of Salt and Pepper. On Multigrain Toast.

Meal 2

Chicken or Steak about 300 grams

Creamy Pasta or Flavoured Rice about 150 grams (Half a packet)

Meal 3

1 WPC Trim Milk Protein Shake. Fonterra Brand

Museli Bar

Yogurt

Meal 4

Homemade Lean Mince 100gram Patties With a Little bit of Onion and eggwhite mix.

Slice of Cheese

Dash BBQ Sauce

Slamed in toasted Grain Bread.

Meal 5 (Preworkout)

Srambled Eggs 4 egg white and 1 Egg, With dash of Salt and Pepper. On Multigrain Toast.

1 Slice of Bacon :oops: -< recent addtion honest!

150gram Yogurt

1 banana (Eaten on drive to gym)

Meal 6 (Post Workout) As soon as Possible

Fruit, Either a Apple ,Banana,Pear,Orange.

1 WPC Trim Milk Protein Shake. Fonterra Brand

BCAA Pills

Omega 3 Pills

Protein Bar (Eaten on way Home Leg Day Only)

Meal 6.5 Early Evenings (After 7.30pm)

Usually within 30mins - 120mins after arriving home from Gym Depends on Cook time.

Steak 300-400 Grams Rump or RoastChicken. Or Grilled Skinless Chicken Breast. or 3x Chicken Breast Pieces Chassured+Onion+Tomatoe Paste+Carrot

150grams Rice or Pasta or 200gram or Mashed Spuds or Baked Spuds Various Veges, Eg Brussel Sprouts, Corn, Silverbeet,Cauliflower,Peas

Meal 7 - 8 (Evenings)

any Left overs from meal 6.5 the missus dont eat =P~

+ General Snacking on Flavoured cottage cheese, yogurt

+ 1 WPC Trim Milk Protein Shake. Fonterra Brand

+ Peanut Butter Sammie

+ Cup of tea 1 Teaspoon Splenda.

+ Handfull of Mixed Nuts

I will start a Journal on this forum when I get around to taking latest round of Photos.

[Grover]

Good stuff welcome aboard

Not critcising but a little confused?

You say you have been using an excellent PT but now you are wanting advice from all and sundry?

stick with PT and tell them what you are wanting to achieve /change things around.Alternatively try another PT.

Personally I think your bf is still too high, get below 20%

Definately play with your diet etc and see what works for you.Keep protein up and you won't lose much lean mass.