4 Months to get in shape

judosean2005

Hello all,

So returned from army with a broken leg.
after a long time without any exercise, i put on a few kgs.
10 kgs to be exact. (75-85kgs)

so leg is fully healed, and ive been keeping an eye on the diet.
and funnily enough im down to 77kgs in 4 weeks by little running and dieting.

So, is it possible to get into amazing shape. i mean visibly and physically fit.
My legs and arms have little fat. but its the waist and belly that killing me.

Anyone recommend a path for me?? is 4 months enough time??
whether its a good diet program, personal trainer or a 3-4 months program.

Any advise is greatly appreciated.

Sean

siochain

Yes it is possible depending on a few things

1) commitment to the program, nutrition plan and learning.
2) time

Have a think about the following and post the answers back.

How many days and hours can you commit too preparing meals and working out?
What's your current diet like?
What do you thing is an optimal diet for getting in shape?
What equipment and facilities do you have access to?
What's your current body fat levels?
What's your idea if being in shape!
How bad do you want it?

Cheers

judosean2005

siochain wrote: »

Yes it is possible depending on a few things

1) commitment to the program, nutrition plan and learning.
2) time

Have a think about the following and post the answers back.

How many days and hours can you commit too preparing meals and working out?
What's your current diet like?
What do you thing is an optimal diet for getting in shape?
What equipment and facilities do you have access to?
What's your current body fat levels?
What's your idea if being in shape!
How bad do you want it?

Cheers

Thanks for the reply.

• diet for last 3-4 weeks:

8am-muesli
10am- fruit salad
1pm- 2 slices of ham with veg, glass of milk.
3pm- banana and orange
5pm- either fish and veg or chicken and veg
7pm- either handful of mixed nuts or small white bread sandwich.
and drink about 2-3 litres of water a day.

• i think i can commit around 3-4 hrs a day to prepare/train.
• at home i have cross trainer, about 30kgs of free weights,and ,miles of road. also alot of gyms local and swimming pool.
• in regards what i think is in shape, as i said id like to lose the weight around torso. My BMI is around 26.4 so that's slightly overweight. I'd like to bring my BMI right down.
• My thinking would be to lose as much fat as i can, while adding muscle. my end goal weight isn't that important.

I'm willing to try anything- any proven diet, any proven workout program.


regards
Sean

Stench Blossoms

I think your main 'meals' aren't big enough.

Could you swap out the muesli for eggs and bacon?

Also for lunch - 2 slices of ham? are these deli slices or carved ham?

Alf Veedersane

judosean2005 wrote: »

My BMI is around 26.4 so that's slightly overweight. I'd like to bring my BMI right down.

Forget about the BMI. It's a ridiculously flawed way of judging your progress. You could cut your body fat down and put on a nice bit of muscle and end up with a higher BMI.

judosean2005

Stench Blossoms wrote: »

I think your main 'meals' aren't big enough.

Could you swap out the muesli for eggs and bacon?

Also for lunch - 2 slices of ham? are these deli slices or carved ham?

just 2 slices of deli ham.

ive no real idea what im doing. apart from what not to eat.
im willing to try any diet/meal plan we know are effective.

JJayoo

You should be getting a source of lean protein with every meal. If you could have a small protein shake with your first 2 meals it would help. A good quality/inexpensive protein powder can be very handy for adding protein to your diet. Myprotein.co.uk and Bulkpowders.co.uk are good suppliers.

thehamo

Diet is going to be the key factor. Ditch the musli and fruit salad in the morning. Eat a source of protein instead such as eggs or bacon. Your main meals need to be bigger. Lunch is too small and the deli ham is cr*p. Dinner seem ok but avoid the white bread sandwich (any bread at all really but thats just me)

The real key to success is preparation of meals before hand. Dont give yourself the opportunity to be caught on the hop and left with a situation where your only option is a deli sandwich or what ever. Prepare an f load of chicken and veg throw it in a tuppaware box and carry it around with you.

judosean2005

thehamo wrote: »

Diet is going to be the key factor. Ditch the musli and fruit salad in the morning. Eat a source of protein instead such as eggs or bacon. Your main meals need to be bigger. Lunch is too small and the deli ham is cr*p. Dinner seem ok but avoid the white bread sandwich (any bread at all really but thats just me)

The real key to success is preparation of meals before hand. Dont give yourself the opportunity to be caught on the hop and left with a situation where your only option is a deli sandwich or what ever. Prepare an f load of chicken and veg throw it in a tuppaware box and carry it around with you.

okay, doesnt seem a huge change tbh. all seems ok.

anyone any thought on a tough training plan?

siochain

As advised above it’s all about preparation. To add I would increase protein and good fats while keeping an eye on your overall calories which will have to managed.

30 Kg’s is not much to work with. For at home I would suggest looking up body weight and dumbbell METCONs & tabata's in google and youtube.

If you can find a gym with a squat rack I would suggest running Wendler 5\3\1 and finish each session with a METCON. You don't need to spend hours in the gym its about lifting heavy and high intensity METCONs.

I would avoid any long cardio sessions and focus on diet and whats in bold above.

judosean2005

siochain wrote: »

As advised above it’s all about preparation. To add I would increase protein and good fats while keeping an eye on your overall calories which will have to managed.

30 Kg’s is not much to work with. For at home I would suggest looking up body weight and dumbbell METCONs & tabata's in google and youtube.

If you can find a gym with a squat rack I would suggest running Wendler 5\3\1 and finish each session with a METCON. You don't need to spend hours in the gym its about lifting heavy and high intensity METCONs.

I would avoid any long cardio sessions and focus on diet and whats in bold above.

So if i follow the diet plan.
And do a Metcon(no idea what it is btw). I wouldnt do much weights- think i was only squatting 90kgs x 5.

So if i follow ur train of thought- me running 10kms isnt as effective as weight training. Agreed?

Alf Veedersane

judosean2005 wrote: »

So if i follow the diet plan.
And do a Metcon(no idea what it is btw). I wouldnt do much weights- think i was only squatting 90kgs x 5.

So if i follow ur train of thought- me running 10kms isnt as effective as weight training. Agreed?

If you want to run a 10k, then still factor in the occasional 10k run. Otherwise the metcon (short for metabolic conditioning) will do what you want.

judosean2005

Alf Veedersane wrote: »

If you want to run a 10k, then still factor in the occasional 10k run. Otherwise the metcon (short for metabolic conditioning) will do what you want.

i dont really mind about being able to run 10kms.
did enough running in the army for all of us.

i do like lifting weights.

on a quick scan of Metcon this seems to be a common program:
>Push ups
> Squats
> Pull Ups or Ring Rows
> 10-15 yard shuttle run

or something like this??
http://www.youtube.com/watch?feature=player_embedded&v=M88OKhqDfDI


any one recommend a better one or is this best one?

siochain

judosean2005 wrote: »

So if i follow the diet plan.
And do a Metcon(no idea what it is btw). I wouldnt do much weights- think i was only squatting 90kgs x 5.

So if i follow ur train of thought- me running 10kms isnt as effective as weight training. Agreed?

No do your weight session and finish on a METCON. METCONs can range from 5 to about 15mins long and its flat out whatever the length.

As Alf said the odd 10km won't do you any harm as in once a week.

judosean2005

siochain wrote: »

No do your weight session and finish on a METCON. METCONs can range from 5 to about 15mins long and its flat out whatever the length.

As Alf said the odd 10km won't do you any harm as in once a week.

only reason i ran the 5kms and 10kms, was old wives tale that the more you run the weight will just ''fall off of you''.

im in Limerick myself, see there is a Crossfit trainining there which involves medcons. think ill give that a try aswell as heavy lifting.

in regards heavy lifiting should i be aiming for maximum 1 rep or 5-10 reps etc.

Sean

siochain

judosean2005 wrote: »

only reason i ran the 5kms and 10kms, was old wives tale that the more you run the weight will just ''fall off of you''.

im in Limerick myself, see there is a Crossfit trainining there which involves medcons. think ill give that a try aswell as heavy lifting.

in regards heavy lifiting should i be aiming for maximum 1 rep or 5-10 reps etc.

Sean

now there's a good suggestion, join the crossfit gym if even for a few weeks to get to understand WOD's, METCON's etc. As for the lifting rep's Wendler goes you the exact program.

nice_guy80

Get a coach and place to train.

Set some targets

Start training

Eat healthy

Danye

nice_guy80 wrote: »

Get a coach and place to train.

Set some targets

Start training

Eat healthy

nice_guy80 are you Dave Hare from FTI?

judosean2005

The 5-3-1 programme seems very small. Only 3 exercises a day.
Granted u do 1 warm up abd then 3 sets. But is that enough to do on one day??

Also to find your 1 max rep weight. I guess its as easy as lift and keep addint weight till u cant complete a full rep??

judosean2005

Danye wrote: »

nice_guy80 are you Dave Hare from FTI?

Know any coach in Limerick area??

nice_guy80

Danye wrote: »

nice_guy80 are you Dave Hare from FTI?

no!
good guy though.

Danye

nice_guy80 wrote: »

no!
good guy though.

Very good guy and a nice person.

Your advice and views on S&C are very similar so thought you were Dave.

Sorry for derailing your thread OP.

judosean2005

The Wendler program seems very complicated.
Is there another program that allows heavy lifting to all muscle groups?

Also can i do the same Metcon everyday? or should i change it around?

I'm going to incorporate Crossfit into my training also.


sean

dor843088

Did someone recommend 531 here?

siochain

judosean2005 wrote: »

The Wendler program seems very complicated.
Is there another program that allows heavy lifting to all muscle groups?

Also can i do the same Metcon everyday? or should i change it around?

I'm going to incorporate Crossfit into my training also.


sean

Sean this will work it all out for you http://www.strstd.com/ just enter in your 1 rep max and which version you want to do

Boring But Big. Main lift, the main lift again @ 5x10 (50% 1RM), and another accessory exercise for 5 sets.
or
The Triumvirate. Main lift, and two assistance exercises - 5 sets each.
or
I'm Not Doing Jack ****. Main lift, and nothing else.
or
Periodization Bible by Dave Tate. Main lift, and 3 exercises - 5 x 10-20 reps each.
or
Bodyweight. Main lift, and 2 bodyweight exercises such as the pull up, sit ups, dips, etc.

you have a plan for four weeks.




Yes finish on your METCON

dor843088

siochain wrote: »

Sean this will work it all out for you http://www.strstd.com/ just enter in your 1 rep max and which version you want to do

Boring But Big. Main lift, the main lift again @ 5x10 (50% 1RM), and another accessory exercise for 5 sets.
or
The Triumvirate. Main lift, and two assistance exercises - 5 sets each.
or
I'm Not Doing Jack ****. Main lift, and nothing else.
or
Periodization Bible by Dave Tate. Main lift, and 3 exercises - 5 x 10-20 reps each.
or
Bodyweight. Main lift, and 2 bodyweight exercises such as the pull up, sit ups, dips, etc.

you have a plan for four weeks.




Yes finish on your METCON

This is the worst recommendation iv ever seen . The guy has 4 months to get in shape and you recommend an intermediate/advanced powerlifting program with a snails pace progression. On top of that you then give him the option of some templates like I aint doin jack **** ? Which is basically 4 exercises a week? Wow.

judosean2005

dor843088 wrote: »

This is the worst recommendation iv ever seen . The guy has 4 months to get in shape and you recommend an intermediate/advanced powerlifting program with a snails pace progression. On top of that you then give him the option of some templates like I aint doin jack **** ? Which is basically 4 exercises a week? Wow.

As i said ive little to no knowledge or programs. So should i fo the Wendler??
Or would ye recommend sonething else?

I can do any program or diet recommended.

siochain

dor843088 wrote: »

This is the worst recommendation iv ever seen . The guy has 4 months to get in shape and you recommend an intermediate/advanced powerlifting program with a snails pace progression. On top of that you then give him the option of some templates like I aint doin jack **** ? Which is basically 4 exercises a week? Wow.

He's back cherry picking parts of posts and try then pant it as negative then offer nothing to the post. Goes to show you know nothing about Wendler along with anything else going by your other treads.

Have you experience of someone going at Wendler hard, doing METCONs and watching diet over 4 months?

What's happens if someone lifts heavy, does conditioning work and eats well?

How many template did I give him?

What would be your recommendion? (This time no cut and past from Pete or link to a bodybuilding bro on YouTube)

What's your definition of shape?


dor843088 they are direct questions to you try and answer in your own words?

Will you avoid the questions as usual and just try an derail?


In case you haven't notice this isn't the t-nation or bodybuilding.com forum. Things are done a little differently we constructively offer advise and promotes discussion. Not cherry pick posts, trolling and offering nothing.

For the record Wendler was given as it's easy to follow and when done heavy with METCONs will produce results. Days can be doubled up if necessary. Other programs like starting strength with work equally. Main ingredient for using this is going to be the intensity and nutrition the OP follows regardless of which template they chose.

dor843088

http://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout

This is the program I would recommend. Its a novice programme for a novice lifter . It works the entire body. The link has an faq for you to read. Its probably the best novice program iv seen and has given many people great results . Some one gave you a decent recommendation for diet a few posts in just dont be too aggressive with dieting or cutting calories it can be very counter productive. Id say keeping it somewhat clean and lose the alcohol etc will be enough in the beginning.

siochain

again you have avoided all the questions?

Comparing the programs lifts and rep's and programs what’s the difference that will give the op better results in 4 months?

Come on please just this once answer all the questions and try and engage in discussion?

dor843088

siochain wrote: »

He's back cherry picking parts of posts and try then pant it as negative then offer nothing to the post. Goes to show you know nothing about Wendler along with anything else going by your other treads.

Have you experience of someone going at Wendler hard, doing METCONs and watching diet over 4 months?

What's happens if someone lifts heavy, does conditioning work and eats well?

How many template did I give him?

What would be your recommendion? (This time no cut and past from Pete or link to a bodybuilding bro on YouTube)

What's your definition of shape?


dor843088 they are direct questions to you try and answer in your own words?

Will you avoid the questions as usual and just try an derail?


In case you haven't notice this isn't the t-nation or bodybuilding.com forum. Things are done a little differently we constructively offer advise and promotes discussion. Not cherry pick posts, trolling and offering nothing.

For the record Wendler was given as it's easy to follow and when done heavy with METCONs will produce results. Days can be doubled up if necessary. Other programs like starting strength with work equally. Main ingredient for using this is going to be the intensity and nutrition the OP follows regardless of which template they chose.

Im not going to answer any of your silly questions . I am correct in my criticism if your advice here and I dont think anyone on this forum would stand over your recommendations.

siochain

dor843088 wrote: »

Im not going to answer any of your silly questions . .

With your track record that's hilarious. Go on prove me wrong and point out exactly where I was wrong and what the difference is between what you have advised?

dor843088

siochain wrote: »

With your track record that's hilarious. Go on prove me wrong and point out exactly where I was wrong and what the difference is between what you have advised?

1) wendler 531 is a powerlifting program
2) its for intermediate lifters at the least
3) its progression is at a snails pace
4) some of the templates you gave as an option are horrendously unbalanced and are probably setting this guy up for an injury.
5) using 531 he would only increase upper body lifts by 10kg in 4 months and lower body by 20 kg
6) asking a novice lifter to do heavy singles is not a good idea and again is setting him up for injury.

I could go on.

The program I recommended is written specifically for the novice and takes all aspects into consideration balance , progression etc.

siochain

dor843088 wrote: »

1) wendler 531 is a powerlifting program - in terms of the op's goals what the issue with that?
2) its for intermediate lifters at the least - what lifts are different to what you posted?
3) its progression is at a snails pace - a novice can make much quicker progress, I'm sure OP would be able to adjust as he goes
4) some of the templates you gave as an option are horrendously unbalanced and are probably setting this guy up for an injury. point it out
5) using 531 he would only increase upper body lifts by 10kg in 4 months and lower body by 20 kg - I pointed out its about doing it heavy and with intensity, a novice can make much quicker progress in 4 months
6) asking a novice lifter to do heavy singles is not a good idea and again is setting him up for injury. - there are only heavy singles in week 3 which are 1+ and as always individuals should always look for coaching and support.

I could go on. Please do

The program I recommended is written specifically for the novice and takes all aspects into consideration balance , progression etc.

please go on

runawaybishop

Just do SS or SL, i wouldn't bother recommending 5/3/1 for a novice as the progression is meant to be slow.