12 week plan with progress pictures??

gabgab

Hi guys,

I have a pretty **** physique, had bad skin as a kid and it always bothered me, its mostly gone now thank god. I used to be in ok condition but not anymore. I am 6"1 and 81kg but predominantly fat I reckon

I want to get in shape and am looking to do it with weightlifting and a little cardio, I have bumbells at home and a bench but nothing for legs however I have a bike so could cycle as part of the cardio

I was thinking of posting up a pic once a week for 12 weeks to mark my progress because it will encourage me to get off my arse regarding nutrition and training......

I have had a good read through a lot of the posts and see some members are very supportive and encouraging, not to mention very knowledgable!!

Can this be done or does anyone know of this type of facility anywhere??

g'em

Why not start a fitness log? that way you can track your weekly exercise and/ or diet and attach pics if you want to. Fair play for making the commitment to change!!

gabgab wrote:

I have bumbells at home

rofl

(sorry, not v supportive of me I know... )

gabgab

ha ha bumbells......

Good work out of me,

Yeh I think I will, cos the pics will encourage me a lot more and stop me from kidding myself......

Hanley

Pics are the way to go, theres nothing more rewarding that looking back on them and seeing how far you've come, I speak from experience on that one.

At 6'1 and 81kg I can't see you being that fat, you may just be a little soft and need some muscle to firm you up a bit.

There's plenty you can do at home for your legs with dumbbels.
-Bulgarian spilt squats
-Lunges
-Goblet squats
-Dumbbell front squats
-dumbbell over head squats
-D/bell stiff leg deadlifts
- the list goes on....

gabgab

Thanks a million lads,

I am going to do a journal and throw up a pic every week from when I start, I reckon it will make me a little more determined,

AND

the pic at the start will be tensed stomach muscles so as I cant tense them in a month and think I'v progressed

I am going to the nutrition store in tallaght tonight, any tips?? Am gonna go with just protein 3 times a day along with a healthy diet and may look at the creatine route but doubt it for the time being!!!

My goal is to be 90kg but tight and lean, but my time is quiete limited and am looking at 20 minutes of very intense cardio after 2 weeks of high rep weight training to get my body used to it,


Then it will be on non weight training days
eg: 3 minutes of quick quick skipping

30 second break,

1 minute of star jumps,

30 second break,

3 minutes of skipping

etc etc etc

With one completely free day, including diet per week, mainly sunday!!!

davyjose

So your looking for a good 9kg (and the rest, given that you want to drop fat too) of muscle in 12 weeks. That'll be extremely tough man.
My advice would be 1) to eat well and lift heavy; forget the high reps etc. and 2) don't take it as a setback if you fail to reach your goals(because they're very hard) - if you stick with it you will certainly have made gains.

good luck mate

BrianD3

Hanley wrote:

There's plenty you can do at home for your legs with dumbbels.
-Bulgarian spilt squats
-Lunges
-Goblet squats
-Dumbbell front squats
-dumbbell over head squats
-D/bell stiff leg deadlifts
- the list goes on....

-Glute ham raises using a cushion and a low mounted chin up bar. Weighted if necessary
-Pistols, weighted if necessary
-1 legged dumbbell deadlift

Hanley

Good additions.

I'm not a fan of natural GHR's tho, I feel they put way to much stress on the lower hamstring and function pretty much as a bodyweight leg curl because the calf isn't involved to stabiise.

BrianD3

Hanley wrote:

I'm not a fan of natural GHR's tho, I feel they put way to much stress on the lower hamstring and function pretty much as a bodyweight leg curl because the calf isn't involved to stabiise.

Fair comment, first time I did these I thought my hamstrings were going to explode. This was despite the fact that i was reasonably strong at the time with sumo and conventional deadlifts of approx 180 kg and also had being doing 1 legged deads which are a bastard on the hamstrings if done right.

But after a bit of training I now love the GHR and feel it has made my hams stronger and more felxible. Maybe not such a good exercise for raw beginners though.