MOTU
Master Don Juan
Hi all, I would appreciate some thoughts on my current workout regime.
This is going to be really, really long.
Background: I am 5ft 8", broad shoulders, naturally "stocky". In 2006 I weighed 185lbs, trim but wasn't lifting. I let myself go and got to 267lbs in July of 2012 when I started exercising again. I started walking, first 2mi then 3mi up to a peak of 5mi 4x per week in the fall/winter of 2013. I was hitting point of diminishing returns on my walking - running was hurting my shins but I couldn't walk fast enough to get my heart into the cardio zone.
I started adding in light weights January 2013, then moved to a dumbell circuit lift over the summer. Since March or so of this year I have moved to less cardio and more heavy lifting, including leg work so I can get to where I can run.
I lost weight pretty steadily using calorie counting. I would create a huge calorie deficit during the week then make up a lot of it over the weekend, mostly from drinking beer. I know it's not an ideal diet plan, but at least I could stick to it!! This worked until I got to 223lbs and then I plateaued for a couple of months. To break the plateau, I went to the "primal diet" as described on marksdailyapple.com. Well, except, I drink on weekends. It's basically a low carb, real food diet. "protein and green" I have been on this about 2 months now and I lost 10lbs in the first two weeks but not much since then. However, all the protein is definitely showing in my arms, shoulders and back. I now weigh 210 and have noticeable muscles, but still a bit of a beer gut I would like to lose.
My goals now are to get leaner and stronger. Since I am already stocky I am not sure I want so much more mass as I do definition and general strength. I lift 2x per week and do cardio 2-3x per week, one of which I do HIIT on the elliptical and the others are generally running outside (weight work on the legs helped my shins A LOT).
I travel for work a lot so I have to make do with whatever the hotel I am in has, or find a local gym. I use a lot of variety in my weight training, to keep balance and mucle confusion. I am going to post my last three workouts, I would appreciate any thoughts on my routines, diet or overall strategy. I'll put them in a new post since this one is so long....
This is going to be really, really long.
Background: I am 5ft 8", broad shoulders, naturally "stocky". In 2006 I weighed 185lbs, trim but wasn't lifting. I let myself go and got to 267lbs in July of 2012 when I started exercising again. I started walking, first 2mi then 3mi up to a peak of 5mi 4x per week in the fall/winter of 2013. I was hitting point of diminishing returns on my walking - running was hurting my shins but I couldn't walk fast enough to get my heart into the cardio zone.
I started adding in light weights January 2013, then moved to a dumbell circuit lift over the summer. Since March or so of this year I have moved to less cardio and more heavy lifting, including leg work so I can get to where I can run.
I lost weight pretty steadily using calorie counting. I would create a huge calorie deficit during the week then make up a lot of it over the weekend, mostly from drinking beer. I know it's not an ideal diet plan, but at least I could stick to it!! This worked until I got to 223lbs and then I plateaued for a couple of months. To break the plateau, I went to the "primal diet" as described on marksdailyapple.com. Well, except, I drink on weekends. It's basically a low carb, real food diet. "protein and green" I have been on this about 2 months now and I lost 10lbs in the first two weeks but not much since then. However, all the protein is definitely showing in my arms, shoulders and back. I now weigh 210 and have noticeable muscles, but still a bit of a beer gut I would like to lose.
My goals now are to get leaner and stronger. Since I am already stocky I am not sure I want so much more mass as I do definition and general strength. I lift 2x per week and do cardio 2-3x per week, one of which I do HIIT on the elliptical and the others are generally running outside (weight work on the legs helped my shins A LOT).
I travel for work a lot so I have to make do with whatever the hotel I am in has, or find a local gym. I use a lot of variety in my weight training, to keep balance and mucle confusion. I am going to post my last three workouts, I would appreciate any thoughts on my routines, diet or overall strategy. I'll put them in a new post since this one is so long....