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Advice and Help for a returning Boardsie

  • 20-01-2009 3:56pm
    #1
    whitelightrider
    Registered Users, Registered Users 2 Posts: 3,100 ✭✭✭


    Well folks,

    Ive been a member of boards for a while now and used to post on the Fitness forum in the past. But Im here looking for some help. Im a newly married man who used to be in good shape. Used to lift weights and kept the bf down. I wasnt overly happy with my appearance of late but put that down to building a house, studying, etc, etc. While on hols with my wife she mentioned how I used to look when I was training. Just a passing comment and one she didnt mean, but it stuck with me. I want to be that person again. Full of energy and looking good. So Im looking for help. I'm not into joining a gym as I will be getting enough cardio and have a Marcy bench and 140 kg at home. But I do want advice on maybe a home training plan, nutrition advice, etc. Here are my stats, eating routine and goals:

    Stats:
    Age - 31
    Height - 5ft 7
    Weight - 11st
    BF - Id say almost 30%

    Nutrition:
    Breakfast - 6.45am - Porridge or bowl of fruit with natural yoghurt
    Snack - 10.15am - Coffee and scone or brown bread
    Lunch - 12.15am - Sambo
    Dinner - 6.30pm - Meat and veg, pasta, or fish

    Goals:
    Been a Karate brown belt for years now. Get the Black Belt, this year.
    Get into the kind of shape I used to be in.

    Cardio training:
    Monday - Karate - 1.5hrs
    Tuesday - Astro Soccer - 1hr
    Wednesday - Karate - 1hr
    Friday - Possibly Astro again.

    So any advice or help you can offer, Id gladly take it on board.


Comments

  • #2
    celestial
    Closed Accounts Posts: 1,602 ✭✭✭celestial


    whitelightrider wrote: »
    Well folks,

    Ive been a member of boards for a while now and used to post on the Fitness forum in the past. But Im here looking for some help. Im a newly married man who used to be in good shape. Used to lift weights and kept the bf down. I wasnt overly happy with my appearance of late but put that down to building a house, studying, etc, etc. While on hols with my wife she mentioned how I used to look when I was training. Just a passing comment and one she didnt mean, but it stuck with me. I want to be that person again. Full of energy and looking good. So Im looking for help. I'm not into joining a gym as I will be getting enough cardio and have a Marcy bench and 140 kg at home. But I do want advice on maybe a home training plan, nutrition advice, etc. Here are my stats, eating routine and goals:

    Stats:
    Age - 31
    Height - 5ft 7
    Weight - 11st
    BF - Id say almost 30%

    Nutrition:
    Breakfast - 6.45am - Porridge or bowl of fruit with natural yoghurt
    Snack - 10.15am - Coffee and scone or brown bread
    Lunch - 12.15am - Sambo
    Dinner - 6.30pm - Meat and veg, pasta, or fish

    Goals:
    Been a Karate brown belt for years now. Get the Black Belt, this year.
    Get into the kind of shape I used to be in.

    Cardio training:
    Monday - Karate - 1.5hrs
    Tuesday - Astro Soccer - 1hr
    Wednesday - Karate - 1hr
    Friday - Possibly Astro again.

    So any advice or help you can offer, Id gladly take it on board.

    Welcome back, I remember your name!!

    If you are around 30% bf and with a definite gut, then you got that way from eating/drinking a fair bit of junk, so if you cut that out 95% of the time and cut back on portion sizes in general (if they were too big) you should see a big difference straight away. You prob know that already but it is always worth mentioning. I'd recommend starting a food log on here - it's amazing the insight it provides.

    On the exercise front, your plan looks good - but make use of the weights for sure. You could even supplement and mix it up with bodyweight exercises at home too.

    Results should come pretty quick at that level of bf.


  • #3
    whitelightrider
    Registered Users, Registered Users 2 Posts: 3,100 ✭✭✭whitelightrider


    celestial wrote: »
    Welcome back, I remember your name!!

    If you are around 30% bf and with a definite gut, then you got that way from eating/drinking a fair bit of junk, so if you cut that out 95% of the time and cut back on portion sizes in general (if they were too big) you should see a big difference straight away. You prob know that already but it is always worth mentioning. I'd recommend starting a food log on here - it's amazing the insight it provides.

    On the exercise front, your plan looks good - but make use of the weights for sure. You could even supplement and mix it up with bodyweight exercises at home too.

    Results should come pretty quick at that level of bf.

    Thanks very much celestial. Ive started working on crunches, the plank, hyperextensions. Im starting back at Karate tomorrow night. Hoping my instructors dont punish me too much!!!

    Ill defo start a food log to see what Im consuming. Defo the junk has to stop.


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