Hi guys i am trying to get back into training hard and get my motivation back iv trained for about 5-6 years seen some good results but over the past year iv lost control and cant seem to get it back so i figured posting a thread and seeing what you guys have to say and advice may help me. I am 237lbs- 6ft and id say roughly between 17%-20%bf. I carry most my weight in my lower back love handles one can say, and it makes me sick!!
My goals are to be around 210-215 and get around that 10%bf.
iv written out an 8-12 week schedule that looks like this:
week 1-2: mon,tue,thur,fri 30min uphill walking first thing in the morning with black coffee 30mins before
week 1-2: wed,sat HIIT on tredmill or bike 5min warm up - sprint fast for 30sec and walk 1 min. for about 20 mins than finish off with 5min cool down. total 30min.
and on sundays i play hockey for and hour and a half.
weeks 3-4: i will increase my uphill walking to 45 mins and than ill push my HIIT training to 40 mins goal is to get sprint for 30 walk for 30
weeks 5-6: I will drop my uphill walk to 30 mins but do it twice a day: first thing in the morning and 30mins after workout or before bed and with HIIT i would like to sprint for a minute and walk 30sec for total of 30min.
as for cardio what do you guys think and should i have anything before cardio or just stay with black coffee.
I want to start with 2 days on 1 off doing:
I like to do 2 sets low reps to start either 4-6reps or 6-8reps and adding a 4th exercise or just doing 3 sets with 3 exercises. doing this for about 3-4 weeks than gearing up for 8-10 reps.
thoughts on that?
As per diet i dont know really what to have exactly as per how much protein or carb intake i was thinking of cycling carbs doing low(50g or les) mon,tue,thur,fri,sun and medium carb day on wed (100-150g) and high carb day on saturday 200-300g) and the days dont have to be exact i can also make my high carb days on the a muscle i would like to gain size on.
my low point is sugar and i know i will have to cut it out but what is something someone can for those late night cravings i know granola bars are not good either and i find late night between 8-11pm really hard for me.
So im not to sure if i have missed anything and if i have just let me know or any ideas love to hear implement and do.
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