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  • 20-05-2010 3:41pm
    #1
    galloshill
    Closed Accounts Posts: 2 ✭


    Ok folks, I’m Male 5’11, 187 – 196 pounds. Bit a wobble around the tummy.
    I have no idea of what my body fat percentage is - would love to see this drop below 10%. But been realistic I can not see this happening as I know nether how to measure, or to control this. My life up until 2 months consisted of drinking, smoking and generally been unfit.

    My main goals at this time are as follows:

    Build up a strong base level of fitness – started the “Crouch to 5k” program 4 weeks ago and want to continue this of course. Hoping to eventual build up to been able to 10K without stopping and 22 – 23min 5k time (I know this is slow for most here but seams a million time away for me now:cool:)

    Start to tone up and lose body fat – I hope that the running 3 – 4 days per week and the odd swim help me achieve this. I am also looking for some helpful advise on bodyweight exercise programs – any suggestions for a good informative read, websites or first hand experiences as to what exercises to do when to do them etc. I am under the impression that training will tone you up but it will be the diet that makes or breaks everything?

    Start to build up muscle mass and strength. This I am aiming to do once I have the previous two goals under control. I do not want to enter a strong man competition but would like to eventually see a bit of definition and improve my over all strength. I hope the bodyweight exercises will give me a good starting platform for when I do eventually join a gym and start a weight lifting program. I heard the best way of starting this is to complete heavy compound lifts? Problem is I do know what compound exercises are, I’m thinking something got to do with using multiple muscles groups but for the life of me can’t think of any!

    Diet:
    07:30 – 08:00: Porridge with raisins, low fat milk and honey
    Cup of Coffee, low fat milk, no sugar
    Pint of water
    11:45 – 12:15: Small apple and small banana
    Pint water, coffee as above
    14:30 – 15:00: Wrap with chicken breast, Lettuce, tomatoes, peppers, onions and skim of mayo.
    Pint of water
    18:00 – 18:30: Apple or Orange
    Coffee as above
    20:00 – 20:30: Porched egg*2, half can of beans on two slices of whole meal toast.
    Pint of water
    23:00 – 23:30: If I get really hungry late at night I will eat a can of tuna.

    I welcome any and all advice that you can give me on any of this. I am an absolute beginner here and unfortunately, due to my previously life, the people I know get sleepy at the thought of walking to a taxi :P


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