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I need workout advice...

27-12-2021 12:24pm

#1
MouseMan01
Registered Users Posts: 187 ✭✭

Join Date: August 2020

Posts: 130
I'm 43M. My goal is to work on my physique and try to go back boxing ie. training, light sparing.
I've been training over 2 years in this exercise cycle.
My routine looks something like this...
Running: every 2nd day, 5 miles, 80/20 running mostly.
Cycling: 2/3 times a week, 10 miles, HIIT sessions.
Weights: dumbell/barbell home training twice a week for 30-40 mins.
I would rate my diet as excellent with 2 caveats.
1. I'm eating maybe 12 sausages a week since the weather turned.
2. I'm drinking lots of non-alcoholic beer. I don't drink alcohol or smoke. By lots, I mean 6-12 cans a day. I drink low sugar non-alcos. They have lots of carbs though.
Initially I wrote my drinking off as carb loading/Christmas indulging.
But I've been putting on a lot of weight and my running times are crashing.
I also take whey protein after a workout.
I used to put muscle on easily as a kid. But I'm not a kid any more.
I need some workout advice; in particular regarding the bulking/cutting cycle?
According to my scales i've 30% body fat. Although I don't feel that fat tbh.
I'm attaching a photo and my body profile stats to this post.
Any one out there that can give me a simple step-by-step guide towards achieving my goals?
Appreciated.

Recent stats:

April '21 chart:

Recent chart:

Recent photo:

Post edited by MouseMan01 on December 2021

Tagged:

weights

strength training

0

/* * These styles apply ONLY to the header and footer assets. */ /* * These styles apply ONLY to the header and footer assets. */ /* Nav Area */ .nav-area { position:fixed; /* change back to sticky when we remove marks desktop hack pocket */ width:100%; background:#4f6a9f; border-bottom:1px solid #637faf; top:0; z-index:999999; font: 12px Verdana, Geneva, sans-serif; } #nav { list-style:none; margin:0 auto; padding:0; height:22px; font: 13px Verdana, Geneva, sans-serif; line-height:14px; min-width:956px; max-width:1400px; } #nav > li{ float:left; border-left:1px solid #637faf; border-right:1px solid rgba(0, 0 ,0, 0); position:relative; width: 19.70%; } #nav > li:first-child { margin:0; border-left: 1px solid rgba(0, 0 ,0, 0); z-index:999999; } #nav > li.hover:first-child{ border-left: 1px solid #c8c8c8; z-index:999999; } #nav > li:last-child { margin:0; border-right: 1px solid rgba(0, 0 ,0, 0); z-index:999999; } #nav > li.hover:last-child{ border-right: 1px solid #c8c8c8; z-index:999999; } #nav > .active > a, #nav > li.hover, #nav > li.hover > a { background:#fff z-index:999999;; } #nav > li.navLeftBorder { border-left-color: #c8c8c8; z-index:999999; } #nav > li.navRightBorder { border-right-color: #c8c8c8; z-index:999999; } .navLeftBorder .nav-drop-menu { margin-left: -1px; z-index:999999; } #nav li:hover { position:relative; z-index:999999; } #nav > li > a, #nav > li > span { display:block; text-align:center; padding:4px 6px; height:15px; color:#fcfcfc; z-index:999999; } #nav.scaling-active > li > a, #nav.scaling-active > li > span { padding:4px 0; z-index:999999; } #nav.scaling-active > li.hover > a, #nav.scaling-active > li.hover > span { color:#2E4A80; z-index:999999; } #nav a:hover{ text-decoration:none; z-index:999999; } ul { position: relative; list-style: none; padding: 2px; width:100%; margin: 0; background: #4f6a9f; z-index:9999; } ul li { display: block; position: relative; float: left; background: #4f6a9f; width: 100%; } /* This hides the dropdowns */ li ul { display: none; } ul li a, ul li span { display: block; padding: 0.5em 1em; text-decoration: none; white-space: nowrap; color: #fff; max-width: 100%; overflow-x: hidden; text-overflow: ellipsis; cursor: pointer; } ul li a:hover, ul li span:hover { background: #2c3e50; } li:hover > ul { display: block; position: absolute; z-index:999999 !important; } li:hover li { float: none; } li:hover a, li:hover span { background: #2E4A80; } li:hover li a:hover, li:hover li span:hover { background: #2c3e50; z-index:9999999; } .main-navigation li ul li { border-top: 0; } ul ul ul { position:absolute; left: 100%; top: 0; } ul:before, ul:after { content: " "; display: table; } ul:after { clear: both; } .footer { background: #f5f5f6; color: #555a62; font: 12px Verdana,Arial,Helvetica,sans-serif; line-height: 1.5; padding: 18px 0; } .footer-wrap { padding-left: 18px; padding-right: 18px; max-width: 1236px; margin: 0 auto; } .footer a { color: #2e4a80; } .footer a:hover { color: #2e4a80; } .footer-row { display: flex; flex-wrap: wrap; justify-content: space-between; align-items: center; margin: -3px; } .footer-col { padding: 0 3px; } .footer-col-copyRight { justify-content: flex-start; } .footer-col-logo { justify-content: flex-end; } .footer-col-copyRight, .footer-col-logo { flex: 1; display: flex; } .footer-consent { color: #2e4a80; cursor: pointer; text-decoration: underline; } .logo { width: 120px; height: 28px; opacity: 0.6; } @media screen and (max-width: 768px) { .footer-row { display: block; } .footer-col { width: 100%; text-align: center; margin: 6px 0; } .footer-col:first-child { margin-top: 0; } .footer-col:last-child { margin-bottom: 0; } .footer-col-copyRight, .footer-col-logo { justify-content: center; } .logo { margin: 0 auto; } }