A change of routine

Dirk_Diggler

Current situation:

186lbs, just under 6ft, no sporting activities - only lifting at the moment (My set up is at home, just have a bench to work with, no squat rack). Used to play some football but not any more. Have been eating quite a lot more of late, pushing past that 13 stone mark. I used to be 12 stone for yonks but now I'm that little bit heavier.

Since I was doing a 5x5 program my bench press is currently at this: 5x82kg, 5x82kg, 5x82kg, 4x82kg, 3x82kg. So I'm not sure what my max is judging from this (actually, anyone able to estimate what it would most likely be?). Dumbbell rows max 5x5 is 36kg, military press is 45kg (have real problems with this), stopped deadlifts not so long ago since it was killing me in a not so good way...need to get back to doing these. Other things I do include shrugs, chins, dips etc. Don't do squats.

What I'm looking for:

Ever since I started to eat way more food than normally I saw it piling on my face and I've started to get that little bit chubbier. So over this festive period (I know, I know, sounds silly...) I'm going to try and lose some of this fat. This will see me cutting down on the amount of food I eat and also a complete change in the type of lifting I do. What's recommended here? I want to get back down to around 175lbs and cut a lot of this fat down. How long should it normally take to get from 186 to 175 healthily? Other exercises I can add in include running and cycling, both I currently don't include in my training.


Looking forward to any advice, thanks.

aye

off the top of my head.

Throw in some intensity.

superset your exercises.

so superset bench press with the row, dips with chins, barbell curl with close grip bench press.
bring back the deadlift, and add a clean and press, this is a good intense exercise.

you could try adding a snatch or a turkish get up, and lunges or step ups.

on off days do some HIIT with the running.

BossArky

Barbell Lunges. If you can Military Press 45kg then you shouldn't have too many probs getting 40kg up and onto your shoulders.

Brian?

Start squatting and deadlifting.

Why exactly did you stop doing DL's? I'm guessing it was lower back pain? If so, start by doing low weights 5x5, nowhere near your 5 rep max, to fine tune your technique. Really work at your form before moving up the weight, but make sure you have enough weight on the bar so its stable moving. I found this was brilliant personally.

Dirk_Diggler

Okay I've come up with the following (supersets included):

Bench Press 3x12
Dumbbell Rows 3x12

Military Press 3x12
Tricep Dips 3x12

Deadlift 5x5

Dumbbell step up 3x12
Barbell lunge 3x12


Anyone see anything terribly wrong with this approach?

Food wise it will be like this -

Eggs and pineapple for breakfast
Next three meals will be salads (2 chicken fillets spread out over the three salads, peppers, spinach, nuts, sesame oil)
During training will be a 500ml protein shake (30g protein)
Post training will be a 500ml protein shake (30g protein, 30g glucose)
Dinner of brown pasta, 1 chicken fillet, peppers, pesto, milk
Snack at night - 500ml milk with 30g protein, some nuts


Remember, I'm trying to cut some of this fat off so I'm hoping this looks about right for such an aim? Thanks.