First post! My new routine

[caracal]

Hey guys, first post here (be gentle! haha)

To give you a quick summary of my history:

A few years ago, I really got into the gym, for about 9 months I used to go for about 4 hours a day, before work. I had 4 routines (2x upper and 2x lower body) I didn't really pay much attention to my diet, I just ate healthily and made sure I had enough protein in my diet.

Since then (over the past couple of years) I stopped going to the gym (moved house, got a new job <insert more excuses here!>).

About a year ago, I bought a treadmill, a bench and some dumbbells and I’ve gone totally down the wrong path.

After looking at photos of me after my stint at the gym (got to about 155lbs) and comparing it with my flabby self - I started doing lots of cardio.

I also started eating very little, with the aim of loosing lots of weight - but now, after reading up on the anabolic diet - I can see the errors of my ways!

I realise now, I should have been concentrating on loosing FAT and not "weight". Also, when I previously worked out, I was probably overdoing it, PLUS I was doing an hour of cardio every day (which probably undid a lot of my muscle-building efforts) PLUS I didn't really look into eating "smart" - all I was worried about, was getting enough protein (via protein shakes, tuna etc).

I've been keeping a journal since I started running, and I can see that my actual bf% hasn't really changed at all. For example, my weight has fluctuated between about 145lbs - 124lbs, but my bf% has always been at around 15% (I use scales which use electrical impedance, so I know it's not exactly 100% accurate.. but still...). I know now, that all i was losing, was muscle and water!

So anyway, to cut to the chase: I'm now committed to losing FAT and regaining muscle, my plan is to work out 3 times a week (Monday-Wednesday-Friday) at home (using my Swiss ball, bench and dumbbells), I’ll do some moderate cardio (a 30 minute jog), Tuesday-Thursday.

Once I’m back into the swing of things, I’m going to rejoin a gym (close to where I work) and I’ll start on the 5x5 plan.

The only concerns at the moment are:

1) Is this diet going to be a bit “over the top” for me, while I'm getting back into the swing of things, and only doing (fairly) basic dumbbell workouts?
2) Does my split seem sensible? (weights Monday-Wednesday-Friday, cardio Tuesday-Thursday)
3) I'm assuming that even on the weekend carb loads, things like sweets/chocolate are still pretty bad?

Pretty psyched and focused at the moment - any feedback/encouragement/advice would be appreciated: D

[jester87]

Hey man glad to hear that you've made a desiscion (sp?) to walk on what seems the right path!

1. I haven't used the anabolic to bulk or maintenence so I wouldn't know how it works then. But I've used it to cut and I can say that with only 3 times a week at the gym plus walking cardio (about 20-30min) after the gym sessions does wonders to your fatloss! But in my case, i lost muscle too. about 20% of my total weightloss was muscle i think (or water I don't know really, cause I gained incredible amount of strength as well). so really it depends on your goal here... you say you wanna lose fat, it works.
2. I see nothing wrong with your split. I think it totally depends on what your schedule is like or how many times you wanna visit the gym a week or how many hours you wanna stay at the gym per session. For me i visit the gym maximum 3 times a week (i think i missed 3 times a week maybe 2 times or something the last 8months, not counting holidays). I just do the cardio after the gym. but as mentioned i just walk, i never run
3. Listen, the carb loads are important so be sure to get your amount of carbs in (whatever that is). but you should treat yourself to whatever you have been craving. cause if you dont, worse might happen when you're not carb loading. one thing i found is that starting the carb load with a big bowl of oatmeal usually makes my cravings for chocolate/sweets go away. i still eat cakes/fast food/chocolate/crisps etc though. it didnt affect me on the overall process so i dont think its nothing wrong there.

if you're still unsure, you could check out my new log, i've commited to losing at least 4% bodyfat in a 6week span! deadline at june 30th 2009! using old skool 5x5 and anabolic cutting diet, so check my log at that date to see how it went! cause i just started to log it on monday, so there's not much progress to see...

good luck, smarter people will help you more

[caracal]

Thanks for the reply!

Whereabouts is your log? I'll be sure to check it out

Just got another quick question: Will my plan result in me gaining muscle / losing fat - and actually end up looking toned? The reason I ask, is because the more I read, the more i get the impression that it's mostly aimed at getting stronger! (i dont want to look the same and be stronger!)

Also - Can you really just go mad with carbs at the weekend, or should i stick to the amounts that are suggested on the main page?)

Thanks again!

[jester87]

hey np, my log is here back-to-finish-jesters-log-t16735.html

no one knows what your plan will result in mainly because we don't know what your plan is. but im guessing you mean losing fat. yes you will look alot more toned the more fat you lose. even if you should lose some muscle as well in the process, you will still look alot more defined and toned as long as your fat percentage is going down. but obviously losing "weight" only at a fast rate like lindsay lohan, and not actually losing bodyfat, will result in you looking disgusting...

if you plan on losing fat, you can almost forget about gaining muscle. those two just doesnt fit with each other unless you got some really expensive hollywood star personal coach, you get my drift.

depends on what you mean by go mad? you shuld have your protein intake covered, and the remainig 80% calories shuld be carbs while the 20% shuld be fats. you could in theory do whatever you want to as long as it is in those macronutrients. but then you shuld think about how sugar (which is carb) sends out a massive insulin spike shock. and how salmon fat is much better than french fries fat.
but for me, i just ate whatever i wanted on friday/saturday. worked fine for me.