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Furious_George
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Like the title says, I've been sedentary for 2 years. Long periods without exercise are not new for me, but unfortunately whereas in my 20s I would have to go to the gym to not appear skinny, now at 32 I'm developing that "apple shape".
I have a regimen at the gym that has worked well for me, but I'm always eager to learn, so any advice or constructive criticism is appreciated.
Stats:
32 years old
6'
190 lbs
25% bf
Goals:
#1 Add muscle
#2 Reduce BF
Diet changes:
Protein- 1.5 g per KG body weight, mostly from lean meets and an occasional whey shake
Carbs- Reduced, mostly from whole grains
Fats- Greatly reduced, though I do like my occasional cheese steak
Other- Start with some protein, and eat small meals after. Some days (like today) I will intentionally run a caloric deficit and consume mostly whey protein and light meats, but I dont plan to do that often in the beginning.
Supplements:
Creatine loading
Drugs:
Cigs- <= Pack a day
Booze- 10 units per week, reduced from about 40 (I realize this is where the gut mostly comes from)
Other- rarely
Regimen:
**Mon, Thurs- Push exercises and Squat. Start with compound exercises then isolate; e.g. Barbell bench and barbell deep squat in the beginning, and dumbbell flys, dumbbell triceps extensions, machine leg extensions.
**Tues, Fri- Pull exercises and Deadlift. Start with compound exercises then isolate; e.g. Chinups (assisted for now) and barbell deadlift in the beginning, and dumbbell curls, lever-machine rows, machine hamstring curls.
**Wed- Rest.
**Weekend- Cardio; I play basketball, though with my current weight and stamina that may be putting it generously (Played at the DIII level in college). Plan on incorporating some jump-rope next week, but not sure when or how much yet.
**Other info: Generally do three sets of 8-12 reps, depending on the muscle group and my stamina. I work in other muscle groups like rotator cuff, calves, forearms, abs, etc when appropriate, but didn't mention above for brevity's sake.
Progress so far:
Late last week, I did a light overall exercise to get into the rhythm. Unfortunately, got a stomach flu (or maybe food poisoning) Monday of this week, so skipped Mon and Tues. Thurs and Friday I went right into the regimen. Today (Saturday), played some ball (if you could call it that). DOMS are pretty intense all over body, especially in legs. Everything hurts except hands and feet, though I bet they'll hurt too after ball today.
Cardio is not that important to me at the moment, but then again after today I'm a little alarmed by how out of shape I am.
I'm sure I left something important out, but that's all I can think of for now.
So like I said, any advice or constructive criticism is appreciated. I do research on the web, read peer-reviewed articles, etc., but this is a very dynamic topic, and even given the best sources you can find conflicting information from other good sources.
Thanks in advance.
I have a regimen at the gym that has worked well for me, but I'm always eager to learn, so any advice or constructive criticism is appreciated.
Stats:
32 years old
6'
190 lbs
25% bf
Goals:
#1 Add muscle
#2 Reduce BF
Diet changes:
Protein- 1.5 g per KG body weight, mostly from lean meets and an occasional whey shake
Carbs- Reduced, mostly from whole grains
Fats- Greatly reduced, though I do like my occasional cheese steak
Other- Start with some protein, and eat small meals after. Some days (like today) I will intentionally run a caloric deficit and consume mostly whey protein and light meats, but I dont plan to do that often in the beginning.
Supplements:
Creatine loading
Drugs:
Cigs- <= Pack a day
Booze- 10 units per week, reduced from about 40 (I realize this is where the gut mostly comes from)
Other- rarely
Regimen:
**Mon, Thurs- Push exercises and Squat. Start with compound exercises then isolate; e.g. Barbell bench and barbell deep squat in the beginning, and dumbbell flys, dumbbell triceps extensions, machine leg extensions.
**Tues, Fri- Pull exercises and Deadlift. Start with compound exercises then isolate; e.g. Chinups (assisted for now) and barbell deadlift in the beginning, and dumbbell curls, lever-machine rows, machine hamstring curls.
**Wed- Rest.
**Weekend- Cardio; I play basketball, though with my current weight and stamina that may be putting it generously (Played at the DIII level in college). Plan on incorporating some jump-rope next week, but not sure when or how much yet.
**Other info: Generally do three sets of 8-12 reps, depending on the muscle group and my stamina. I work in other muscle groups like rotator cuff, calves, forearms, abs, etc when appropriate, but didn't mention above for brevity's sake.
Progress so far:
Late last week, I did a light overall exercise to get into the rhythm. Unfortunately, got a stomach flu (or maybe food poisoning) Monday of this week, so skipped Mon and Tues. Thurs and Friday I went right into the regimen. Today (Saturday), played some ball (if you could call it that). DOMS are pretty intense all over body, especially in legs. Everything hurts except hands and feet, though I bet they'll hurt too after ball today.
Cardio is not that important to me at the moment, but then again after today I'm a little alarmed by how out of shape I am.
I'm sure I left something important out, but that's all I can think of for now.
So like I said, any advice or constructive criticism is appreciated. I do research on the web, read peer-reviewed articles, etc., but this is a very dynamic topic, and even given the best sources you can find conflicting information from other good sources.
Thanks in advance.
