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Crash course me!

  • 02-11-2012 3:15pm
    #1
    thegreatiam
    Registered Users, Registered Users 2 Posts: 2,869 ✭✭✭


    OK.., I've been on an off on this forum for a while, reading threads and gathering info. here's what I think I know:

    Compound lifts: 2/3 sessions a week.
    session 1 Squats, bench, rows
    session 2 squat, dead-lift, overhead press.

    Using mostly low reps (3x5)and 80-90% of maximum. adding 2-3kg a week.

    Eating: eggs and green tea in the morning, nuts (25-50g) during the day, maybe tuna salad for lunch (but I'm rarely hungry in the day) at home, chicken breast stir-fry with onions, peppers, chilli, garlic, green beans. (this is a lose weight diet, when i bulk, ill pretty much just double up the portions.)

    goals, priority to get back into shape and increase strength and overall health. (almost 20 years of 0 exercise and unhealthy lifestyle)

    short term: lose the last few pounds from gut and 2nd chin.
    long term: increase basic strength so i can lift my own body weight. After i lose the last few pounds I will begin to bulk up again aiming to get back to 95-100kgs again.

    additional, ill be training 2/3 times a week, also with some martial arts training (hopefully 2/3 times a week too) and the occasional bike ride.

    I will begin all this this week, just paid for the gyms and hopefully start tomorrow.

    At 6 foot currently, last time I weighed I was 93 kgs, was originally 105/107 kgs, lost the weight through diet alone, aiming to get another 5kgs off before i begin to bulk up again. Hoping to finish with around 95 kg weight and 6 foot 3 inches in height ;-).

    anything I'm missing or I've have overlooked? any words of advice or caution before I get started?

    Ill be trying to arrange a session with a PT at the gym for some technique and other info.


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