For the more experienced heads in here

LightningBolt

Here's the background. Was quite active up to August last year when I had a nasty ankle injury that pretty much ruled me out for the whole year up until now. In that time I've jumped up to 115kgs at 6"4. Stupidly I ate throughout the year as I'd eat as if I were training and playing a lot so that's the main cause of this weight gain. I tried rushing back into things every 6 weeks from November giving myself false hop so kept up the same level of eating.:rolleyes: Guess I just found it hard to motivate myself to put the work in the gym when I kept getting injured.

So it's now almost June and I've pre season in the next 8-10 weeks with the actual league not starting till late Sept/early Oct. I've decided to go with W4SB. I'm fine with the program itself and all like the way I can vary it every three weeks. Now because I don't start my job till mid Oct I figure I can pretty much train my ass of this summer and lose as much fat as quickly as possible. My plan therefore is to do something like this. Where there's two sessions take it that they'll be done as an AM and PM.

Day 1: Speed Session and ME Upper
Day 2: DE Lower and a Spin Class
Day 3: Speed Session
Day 4: RE Upper and Spin Class
Day 5: ME Lower and 40min Bike
Day 6: HIIT (using rowing intervals or runs in the park)

Daily needs at 3800cals though I'd put my bodyfat at 25+ right now maybe even 30 (shudder). Plan is to eat 3k cals on days 1 and 5 with a p/c/f ratio of 40/30/30. For the rest of the week bar day 7 I plan for a 40/40/20 split off 2600 cals while on the rest day I'll eat a low carb approach until it comes to going out for a dinner (I'll still be sensible enough). Alcohol will be cut to a minimum, a glass or two of wine and a beer with dinner. What I need to know is, am I a lunatic trying to carry out the plan on a max of 3k cals a day trying to get from 115kg to 100kg by August 31st. I'm not interested in hypertrophy really, just wanna get my old shape back.

Should add I need the speed sessions, played a 7's tournament a few weeks ago and I've lost it big time especially over the first 10 yards.

podge57

Youre going to have to cut back on something - def. not enough room for recovery there

i think you would be better doing 3/4 lifting sessions a week, and 3/4 conditioning sessions, and try and get in 2 complete rest days.

imo, spinning is overrated, and doesnt do much except get you sweating and make you sore, in terms of productivity, you are better off running or something crossfit-esque

amazingemmet

While an awesome program, I don't think ws4sb is the way to in your case. Personally I'd go with, one ME upper and lower day, then two high density days. Stick with them for til weight loss slows then think about adding cardio that would be a basic outline.

LightningBolt

Okay cheers lads,

Amazingemmet: when you high density/intensity do you mean 3-4 sets of 12-15 reps doing say supersets? I take it the ME days I can just use the WS4SB template. So lets say the 4 days of weights and two speed sessions with even 2 sets of 12x100m sprints for a bit of base fitness.

Day 1: Speed and ME Upper
Day 2: High Rep Lower
Day 3: Rest
Day 4: ME Lower
Day 5: High Rep Upper
Day 6: Speed/Endurance
Day 7: Rest

Calorie Wise how'd you feel about that?

itsallaboutheL

Surely the club are running pre-season training??

LightningBolt

Yeah but the lads are mainly still in fairly good shape whereas I'm all over the shop. This is only till end of July and then I'll be switching to whatever the lads are doing. Goal for me is solely fat loss right now getting my base level of fitness, not strength gain which is what they'll focus on.

itsallaboutheL

LightningBolt wrote: »

Yeah but the lads are mainly still in fairly good shape whereas I'm all over the shop. This is only till end of July and then I'll be switching to whatever the lads are doing. Goal for me is solely fat loss right now getting my base level of fitness, not strength gain which is what they'll focus on.

I could be a mile off the mark here buuuuuuuuuut.........

is it possible the reason you you go pre-season lifting with the lads is because they're are going to be much stronger?????

your a rugby player 3 months out from the league, you could without a doubt very easily drop a kg a week sittin on ur hole never mind going lifting with your team, which would bring you down to 102 kg now at 6'4 no matter what your position you'd want to be weighing around that.


I really think you should go lift with your team, and do some speed sessions on the sly and an odd jog or maybe a power session.

It makes no sense not to do the pre-season with them!! you say their only going to be building strenght as your excuse yet you want to do an adapted Westside!!!!:cool::)

amazingemmet

LightningBolt wrote: »

Okay cheers lads,

Amazingemmet: when you high density/intensity do you mean 3-4 sets of 12-15 reps doing say supersets?

Yeah but not super sets for the same muscle group, Something like lunges and chin-ups, front squats and db bench, with quite short rest periods 20-30secs max

Roper

W4SB is probably not going to be the optimum programme for you. There's a hint in the name if you look closely.

I know you say you're not interested in hypertrophy gains then why are you thinking of a high rep hypertophy/strength programme? I think you'd be better off doing a standard some rep programme with a conditioning day or two added in and let your diet take care of the weight loss. I don't agree with body part splits although we all do it to some extent. It's just not optimum for strength gains. Break your programme into core exercises- squat, dead, pull, push and maybe one special for you and then work of those rather than upper/lower days initially.

Spinning is a good non impact calorie burner so I'd leave that in on the basis that it won't do you as much harm as say running but I'd say that make sure it's the second session of the day every time. I'd also sub in an extra interval day.

Good luck with it. You'd think they'd make a Westside for Fat Bastards.

brianthebard

Isn't that just normal westside?

LightningBolt

Not sure why I went with W4SB, read up on it and he did allude to the not so skinny bastards quite a bit so I kinda had my hopes up ya know:D Roper are you saying go after a total body workout type program or base each lifitng day around one of the big lifts with assistance exercises? I hope that didn't cause you to punch your monitor, I apolgise.

I'll throw up journal once I get my new laptop. Last one died a horrible death.

Roper

No it didn't!

With your time I'd do one upper one lower each day, so say a bench/dumbell bench/partial press/shoulder press one day with a deadlift/RDL whatever, then pull ups/heavy rows the next strength session with squats/variation. Just keep mixing it up and hit the assistance exercises with maybe some of your ankle rehab/prehab too.

Make sense?

LightningBolt

Cheers man. Ah there's a few exercises with the line (this one's for the not so skinny...). Would you not write a Westside for Fat Wannabe Skinny Bastards:D

itsallaboutheL

LightningBolt wrote: »

Yeah but the lads are mainly still in fairly good shape whereas I'm all over the shop. This is only till end of July and then I'll be switching to whatever the lads are doing. Goal for me is solely fat loss right now getting my base level of fitness, not strength gain which is what they'll focus on.

Yet you want to do westside, i still cant see why you wont just go train with them

LightningBolt

itsallaboutheL wrote: »

Yet you want to do westside, i still cant see why you wont just go train with them

In fairness, the vast majority work and would be doing their stuff in the evening. I've learned here that my plan wasn't a very good one and I'll modify that based on what you lads have recommended. I've always done my lifting early enough for the most part. I think that's fair enough no? If I was working ft I'd be off with them yeah but I'd crack up sitting at home doing sfa till the evenings, I'd much rather do sessions at 10am and 4pm or so rather than 12pm and 7pm if not later.