Home workout?

whitelightrider

Hey guys, Im looking for some advice. Ive been a member of a gym for years, but to be honest Im not using it. Its about a 30 minute drive but because Im now going over and back to my home house since my father passed away, I literally dont have the time.
So I have a garage with the following:
Nice amount of space
Marcy Bench and Smith Machine
140kg Olympic weights
Olympic Bar
Chin up bar
2 x 2kg dumbbells

Just wondering if I could use what I have and design a workout around that?
My goals are to burn fat, put on some muscle, but to get fit and fast for Karate. I get my Cardio from Karate on a Monday, Astro Soccer on a Tuesday and run on the road one other evening.

Diet is as follows:
7am - Porridge, Apple and Banana
10am - Coffee and Toast, Mandarin
12.30pm - Lunch - Sandwich and couple of biscuits
5.30pm - Dinner - Meat and Veg
Evening - Hurricane XS shake

Stats:
Height - 5ft 7
Weight - 11stone
BF - Feels like its about 50%, but its about 23%

TommyKnocker

Hi There

No Expert here, but I would ask if by cancelling your gym membership, if you could put your money towards a Squat rack/Power cage?

Check Out Irish Lifting for some excellent racks http://www.irish-lifting.com/gym-equipment-power-racks-c-1_11.html

As with that you would be pretty much set and I would then advise to have a look at either

Starting Strength: See http://www.startingstrength.net/workouts/

-or-

Strong Lifts 5x5: See http://stronglifts.com/

I would also say that picking up one or two Kettle bells If funds permitted would be a good investment. Then check out some of the KB conditioning workouts on YouTube.

Here is a video of a good one

https://www.youtube.com/watch?v=SRpbM9nzDcM

I would also look into the Crossfit sites and try and work some of the WoDs into your training. These are seriously good for conditioning and sheding body fat.

See Crsoofit Dublin's site here http://www.crossfitdublin.ie/
And Crossfit Irelands site here http://crossfit.ie/

Also one of the Mods on this forun "Khannie" is into MMA, so I am sure he can and will be able to give you some advice aimed towards Karate.

Also though your diet is not the worst I have seen, it is not IMHO condusive to your goals of gaining some muscle. There is little enough protein (depending on portions of course) in it, you only have protein at two meals, or 2.5 meals if you have milk with your porridge. Also you have listed nothing in the way of healthy fats. Also your snack meals are mostly carbs.

Personally I find a diet that is high in protein, moderate in fats and lowish in carbs (carbs mostly from fiberous sources) to work best, for me anyway.


Hope that helps,

M

whitelightrider

Hey B-Builder,

The bench I have at the minute doubles as a squat rack, and I have a friend who it attaching bars to the wall of the garage when/if I hit the heavier weights.

Ill take a look at the kettle bells and see if I can put some money into getting them. Also started trying the Crossfit stuff. Good lord, Fran almost killed me.

Im just forking out €40 a month and not using it so Id rather put it into my own training at home, where I can just walk out the back door and train no matter what time it is.

TommyKnocker

Hi Again

For Kettlebells, I think the cheapest around at present is Irish lifting (link in last post) however there is also a guy who runs kettlebell workshops on a monthly basis in either RAW gym or in a gym in Bridge St. The workshop works out at €75 for 3.5 hours and alternate between the two locations.

For your money you get

• Instruction on proper technique of the various lifts.
• A pretty good workout. Expect to be sore the following day or two
• A 16kg competition KB to take away with you
• A 40 page printed booklet which shows the different exercises

I done one of these workshops a few weeks ago and found it really good.

If you are interested you can find more information here http://www.buykettlebelldublin.com (though site seems to be down at present, possibly for maintenance)

I have the competition KB's that these guys sell and really like them.


Best Regards,

M

whitelightrider

B-Builder wrote: »

Hi Again

For Kettlebells, I think the cheapest around at present is Irish lifting (link in last post) however there is also a guy who runs kettlebell workshops on a monthly basis in either RAW gym or in a gym in Bridge St. The workshop works out at €75 for 3.5 hours and alternate between the two locations.

For your money you get

• Instruction on proper technique of the various lifts.
• A pretty good workout. Expect to be sore the following day or two
• A 16kg competition KB to take away with you
• A 40 page printed booklet which shows the different exercises

I done one of these workshops a few weeks ago and found it really good.

If you are interested you can find more information here http://www.buykettlebelldublin.com (though site seems to be down at present, possibly for maintenance)

I have the competition KB's that these guys sell and really like them.


Best Regards,

M

Ill definitely look into that. Im down in Galway but I could travel up for one of the classes anyway.

Ill take a look through the WoD and see if I can get through one this evening. They really do push you!! Crossfit seems to be the best option for me I think