Please recommend me an exercise / nutrition plan.....
Discussion
As the title says, I'm looking for some experts on here to recommend me an exercise / nutrition plan.
I'm 6'2" and around 14 stone, which wouldn't be so bad if it wasn't distributed quite so badly, so I'm really looking for a training plan which will keep my overall weight at broadly the same level but obviously lose a couple of stone from my waist and bulk up elsewhere.
My target date is the end of April, although clearly there is the Christmas period in between which does complicate things a little.
Other info:
- I currently do Karate training 3 days a week (Tuesday and Thursday evenings, Sunday morning) so this will contribute part of my cardio requirements
- I have access to an exercise bike and rowing machine so would want the remaining cardio requirement focussed on those, although if I have to go out running I will do so, but clearly not ideal in the current cold and icy weather!!!
- I also have access to a weights bench, dumbells / barbell, plus a stand for dips and chin / pull ups etc
- I leave the house before 7am each day and don't normally get home until after 8pm, so exercise time in the mornings or evenings is slightly limited
- I already have some protein powders which can supplement the nutrition program, and will be very careful about what I eat, as clearly a poor diet has been a significant contributer to my current state!!
- This something I'm very committed to and my willpower is fairly strong so, injury or other catastrophe aside, I will be likely stick to a sensible plan!
Broadly there are 20 weeks between now and the end of April, so a fat loss of 1-2 lbs a week would seem to fit the target and be achievable.
Any suggestions would be gratefully received, and I'd also be keen to understand what sort of muscle development I could hope to achieve over this period, so that I have a target to aim for, and not get too disappointed when i don't achieve a six pack by January!!
I look forward to hearing your thoughts.....
Sidicks
I'm 6'2" and around 14 stone, which wouldn't be so bad if it wasn't distributed quite so badly, so I'm really looking for a training plan which will keep my overall weight at broadly the same level but obviously lose a couple of stone from my waist and bulk up elsewhere.
My target date is the end of April, although clearly there is the Christmas period in between which does complicate things a little.
Other info:
- I currently do Karate training 3 days a week (Tuesday and Thursday evenings, Sunday morning) so this will contribute part of my cardio requirements
- I have access to an exercise bike and rowing machine so would want the remaining cardio requirement focussed on those, although if I have to go out running I will do so, but clearly not ideal in the current cold and icy weather!!!
- I also have access to a weights bench, dumbells / barbell, plus a stand for dips and chin / pull ups etc
- I leave the house before 7am each day and don't normally get home until after 8pm, so exercise time in the mornings or evenings is slightly limited
- I already have some protein powders which can supplement the nutrition program, and will be very careful about what I eat, as clearly a poor diet has been a significant contributer to my current state!!
- This something I'm very committed to and my willpower is fairly strong so, injury or other catastrophe aside, I will be likely stick to a sensible plan!
Broadly there are 20 weeks between now and the end of April, so a fat loss of 1-2 lbs a week would seem to fit the target and be achievable.
Any suggestions would be gratefully received, and I'd also be keen to understand what sort of muscle development I could hope to achieve over this period, so that I have a target to aim for, and not get too disappointed when i don't achieve a six pack by January!!
I look forward to hearing your thoughts.....
Sidicks
Morba said:
barbell and dumbells?
do you have access to a chin bar and a decent bench?
If so you have pretty much everything you need.
Have a look at 'riptoes starting strength', thats a good one to start with
Yes, I have a chin bar and a bench, so i will take a look at your recommendation!do you have access to a chin bar and a decent bench?
If so you have pretty much everything you need.
Have a look at 'riptoes starting strength', thats a good one to start with
Many Thanks,
Sidicks
I'm not sure what your overall goal is?
Weightloss? Cardio-vascular improvement? Improved muscle tone? Certainly there is one thing that you've not told us and that is what your daily intake is of food and booze and whether or not it is balanced? fast food? snacks on the go...that sort of thing. Chocolates?
Re the aerobic aspects...the body can plateau and so if you are only doing the karate (and same exercises etc) then you'll maintain your cv fitness but not improve it by much. Try some interval training..
Weightloss? Cardio-vascular improvement? Improved muscle tone? Certainly there is one thing that you've not told us and that is what your daily intake is of food and booze and whether or not it is balanced? fast food? snacks on the go...that sort of thing. Chocolates?
Re the aerobic aspects...the body can plateau and so if you are only doing the karate (and same exercises etc) then you'll maintain your cv fitness but not improve it by much. Try some interval training..
A simple full body work-out 3 times per week imo - http://www.bodybuilding.com/fun/iovate5.htm
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