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Work hard on your diet, it's all about diet for you cuz, then cardio don't neglect it and the weights are least important for you at the moment IMO you're a strong mofo as it is you just need to drop some lard mate.
Sirkevdebench's 2012 contest log
- Thread starter SirKevinDeBENCH
- Start date
SirKevinDeBENCH
New member
Thanks,I can't wait to shift the fat. Cs got me training hard every day.
SirKevinDeBENCH
New member
Day 4 breakfast
5 eggs only
Lunch.
Baked potato with cheese and beans
1 protein shake
Pre workout
Whole meal bread and carats
3000mg 1 table spoon of l-carnitine.
Day 4 work out
Row machine 15 mins
Bike 15 mins
5 min run inclined on the
Treadmill. (I got a cramp in my calf and had to stop. )
Post workout meal.
2 bananas tin of tuna with 1 slice of whole meal bread.
Protein shake with 2 servings before bed. But I put like half a bowl of crushed cornflakes in the shake. It makes it taste great.
But I am not sure if that was such a good thing to do.
Now can any tell me if it is ok to have cereal in the morning but replace the normal milk with protein shake? Surely that will be adding more fibre to my diet and extra grams of protein.
I have never had to eat so much food it's hard but I am sure it will help.
5 eggs only
Lunch.
Baked potato with cheese and beans
1 protein shake
Pre workout
Whole meal bread and carats
3000mg 1 table spoon of l-carnitine.
Day 4 work out
Row machine 15 mins
Bike 15 mins
5 min run inclined on the
Treadmill. (I got a cramp in my calf and had to stop. )
Post workout meal.
2 bananas tin of tuna with 1 slice of whole meal bread.
Protein shake with 2 servings before bed. But I put like half a bowl of crushed cornflakes in the shake. It makes it taste great.
But I am not sure if that was such a good thing to do.
Now can any tell me if it is ok to have cereal in the morning but replace the normal milk with protein shake? Surely that will be adding more fibre to my diet and extra grams of protein.
I have never had to eat so much food it's hard but I am sure it will help.
Last edited:
SirKevinDeBENCH
New member
Cs I think I should do more cardio after a few weeks around 1 hour 1/2 but not as intenced as what I am doing now, If I'm going to shift a large amount of fat in three months. like you say diet is most important. But Also can anyone advise me on using sauna suits whilst doing cardio. Does anyone know if they are any good and what sort of effects can it have on fat loss. Good or bad.
I'm not sure about using a sauna suit during cardio... I was under the impression they don't help burn body fat, they only help you lose water weight if you're trying to make weight for a sport/event. I could be wrong about that but I wouldn't use one since you'll get dehydrated more easily and I'm pretty sure dehydration can slow metabolism and inhibit fat loss.
You're lucky to have someone in person to keep ya on ur toes! I need to find a good training partner, but it's tough at a place like 24hr fitness lol. Good luck!
You're lucky to have someone in person to keep ya on ur toes! I need to find a good training partner, but it's tough at a place like 24hr fitness lol. Good luck!
gymjunkie09
New member
Weight training is just as important here as the cardio, actually more important imo. You'll burn more calories throughout the day from intense weight training....although I would recommend something like a 4 day high volume split in your situation with one cardio session daily to start, a.m. fasted preferably. Diet is gonna be the determining factor here but definitely don't neglect your weight training
I agree, which is why I've told him the only days he has to come in for on his days off are weight training days. We train at work and he works a shift pattern so can sometimes be off in the middle of the week. The reason I told him cardio was so important is so he doesn't neglect it. Tell him weights are more important and he'll slack off on cardio. Also the reason I got him to do sl5x5 is because his squat and deadlift technique need work and building them up slowly seems the best approach, on top of that he has shoulder issues, a serious lack of flexibility there so I thought working on his OHP, slowly building it up, might be a way to improve that.
AM fasted cardio isn't really an option for either of us, we work 12 hour shifts and travel for over 2 hours a day. We wouldn't get enough sleep if we got up earlier for cardio.
If you think a 4 day split would work better with cardio each day he can do that.
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SirKevinDeBENCH
New member
Day 5 breakfast
Chocolate Protein shake to replace milk with a bowl of cornflakes
X3 eggs
Lunch
Tin of tuna
Baked potato with beans and cheese.
Pre workout
1 tbl spoon l-carnitine
Day 5 Cardio.
Met con
Dipps unassisted x5
Crunches x10
Press ups x 10
Dumbbell swing ( kettle bell) x10.
Completed 3 circuits lasted 5:16sec
Man that was hard but I recovered quick from it.
5 reps 5 sets of pull-ups 40 kg assisted 1 set not assisted
Post workout
Protein shake
Whole grain bread with carrots.
Chocolate Protein shake to replace milk with a bowl of cornflakes
X3 eggs
Lunch
Tin of tuna
Baked potato with beans and cheese.
Pre workout
1 tbl spoon l-carnitine
Day 5 Cardio.
Met con
Dipps unassisted x5
Crunches x10
Press ups x 10
Dumbbell swing ( kettle bell) x10.
Completed 3 circuits lasted 5:16sec
Man that was hard but I recovered quick from it.
5 reps 5 sets of pull-ups 40 kg assisted 1 set not assisted
Post workout
Protein shake
Whole grain bread with carrots.
Last edited:
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