JayAllen
11-22-2009, 08:01 PM
This is the week it all starts. I’ve finally decided that it’s time to get back on the road to competiton I set out upon years ago, before all the excuses started (no matter how justified they might have been at the time) I spent last week getting my diet and nutrition plan all set and together as well as designing my workout routine and split for the up coming weeks. I also had my measurements brought up to date so I know my starting point and what I have to do to get from that point to my ultimate goal. I’m giving myself roughly a year to accomplish the task at hand. The plan is to spend the next 4-6 months getting back into the groove, while cutting down as much as I can to see what’s left underneath. After that, I’ll spend the next 4-6 months focussing on making the improvments in my physique that I feel are neccessary as well as bringing up lagging bodyparts and weak points before finally putting it all together, getting it fine tuned, dialed in, and taking to the stage
As of now I stand 6"3 312.6 lbs, and 33% bf. So I have a nice journey ahead of me, but nowhere near an impossible one. If I do the math, that puts my LBM around 210 lbs, give or take, as of now, so I feel like I have a decent starting point as far as that is concerned. Now it’s just working hard to whittle down what’s covering it and taking it from there. I’d love to be able to compete at a weight of at least 215 lbs for my first time out, but we will see. I have plenty of time to worry about that. One step at a time.
Workouts are going to consist of a lot of compound core lifts, such as Deadlifts, Squats, Overhead presses, Bench Presses, etc. etc. Back to the basics! Plus, since it’s been years since I’ve been able to do them I’m kind of antsy to get my weights back up on those lifts as well. Cardio is going to be done twice a day. After my resistance training workouts, which will consist of heavy to moderate reps as well as low rest periods (30 - 60 seconds in between sets on most sets and up to 90 seconds the most on heavy compound lifts) I’ll be finishing up with 15 - 20 minuts of HIIT cardio and then, later in the evening after my last appointment, I’ll throw in 30-60 minutes of LISS cardio to finish off my day. The reason I say 30 - 60 minutes is because it depends on my day. On busy days, where I have 6-10 clients, I get a lot of extra calorie burning work in, so I don’t want/or need to burn myself out. On slower days I’ll do more cardio at the end of my day to make up for that. My workouts will most likely follow a 5-6 days split, depending on how I feel, energy lvl-wise, that week.
As soon as I get some batteries for my digital camera I’ll take some progress pics to keep records of the journey ahead. I’ll pop them frequently at the gym using my cell phone camera, but it’s not the same
My Starting Measurements:
Height: 6'3
Weight: 312.6
Bodyfat: 33%
Neck: 17"
Shoulders 58"
Chest: 48"
Abdomen 52"
Waist 48"
Hips 51"
Thighs: Left- 27" Right- 27"
Calves: Left- 18" Right- 18"
Biceps: Left- 16" Right- 16"
Forearms: Left - 13" Right- 13"
So there they are. Not impressive whatsoever, but we all need to start somewhere. I've been in the best shape of my life before, I've trained people into the best shape of their lives before, so I know what it takes. Like everyone else, I've made excuses. So no more excuses!
Time to live by a simple motto: "Train Right, Eat Right, See Results!"
I'll try to keep up to day logs of my diet, training, ect. etc. And the new measurements will be posted right before the Holidays.
Let's DO WORK!
As of now I stand 6"3 312.6 lbs, and 33% bf. So I have a nice journey ahead of me, but nowhere near an impossible one. If I do the math, that puts my LBM around 210 lbs, give or take, as of now, so I feel like I have a decent starting point as far as that is concerned. Now it’s just working hard to whittle down what’s covering it and taking it from there. I’d love to be able to compete at a weight of at least 215 lbs for my first time out, but we will see. I have plenty of time to worry about that. One step at a time.
Workouts are going to consist of a lot of compound core lifts, such as Deadlifts, Squats, Overhead presses, Bench Presses, etc. etc. Back to the basics! Plus, since it’s been years since I’ve been able to do them I’m kind of antsy to get my weights back up on those lifts as well. Cardio is going to be done twice a day. After my resistance training workouts, which will consist of heavy to moderate reps as well as low rest periods (30 - 60 seconds in between sets on most sets and up to 90 seconds the most on heavy compound lifts) I’ll be finishing up with 15 - 20 minuts of HIIT cardio and then, later in the evening after my last appointment, I’ll throw in 30-60 minutes of LISS cardio to finish off my day. The reason I say 30 - 60 minutes is because it depends on my day. On busy days, where I have 6-10 clients, I get a lot of extra calorie burning work in, so I don’t want/or need to burn myself out. On slower days I’ll do more cardio at the end of my day to make up for that. My workouts will most likely follow a 5-6 days split, depending on how I feel, energy lvl-wise, that week.
As soon as I get some batteries for my digital camera I’ll take some progress pics to keep records of the journey ahead. I’ll pop them frequently at the gym using my cell phone camera, but it’s not the same
My Starting Measurements:
Height: 6'3
Weight: 312.6
Bodyfat: 33%
Neck: 17"
Shoulders 58"
Chest: 48"
Abdomen 52"
Waist 48"
Hips 51"
Thighs: Left- 27" Right- 27"
Calves: Left- 18" Right- 18"
Biceps: Left- 16" Right- 16"
Forearms: Left - 13" Right- 13"
So there they are. Not impressive whatsoever, but we all need to start somewhere. I've been in the best shape of my life before, I've trained people into the best shape of their lives before, so I know what it takes. Like everyone else, I've made excuses. So no more excuses!
Time to live by a simple motto: "Train Right, Eat Right, See Results!"
I'll try to keep up to day logs of my diet, training, ect. etc. And the new measurements will be posted right before the Holidays.
Let's DO WORK!