Leigh Griffiths' Hairline
Grammar Nazi
- Joined
- Aug 12, 2011
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Having ate and drank like a king all summer, I've unfortunately been left with a bit of a beer and chips belly. Watching the magnificent athletes compete for team GB in the Olympics was the last straw for me, so i've decided to get fit between now and Christmas. To try and spur myself on, I'll share it with the forum, and if anyone wants to join in post in this thread.
My plan is the following:
Weeks 1-7: Unfortunately I'm on a placement in Oldham (yuck) in hospital accommodation, so it's going to be a struggle for me to access gym equipment. But that doesn't matter, as i'll use weeks 1-7 to shed some fat.
I'm going to calorie restrict myself by 500 calories per day (that is, 500 less calories per day than my body needs - i.e. the average man needs 2500 calories, so the average man would then eat 2000 per day).
In addition, i'm going to run 3 days per week, 30 minute jogs getting progressively quicker as I get fitter. 3 other days of the week, in between my runs, i'm doing a combination of sit-ups, press-ups and pull-ups, as outlined by the programmes I have posted below. And I have 1 day off per week.
After week 7, I hope to have lost a fair bit of weight and get fairly lean. Then I will be back home, where I have a weights bench. I'm going to up the calorie and protein intake so I'm hitting a surplus of approximately 500 calories per day (i.e. for the average man 3000 calories per day) in order to try and gain some muscle mass. And I'm gonig to do this all the way until Christmas, which is 3 months or so.
Here's a little profile, so I can track my progress:
Age: 23
Height: 172cm (Almost 5'8")
Weight: 72kg (11st 5lb)
Belly: Pot
Muscles: Non-existent
Fitness: Poor
Unfortunately, this means i'm going to have to give up the beer . Just going to drink wines and spirits instead
Resources:
Calculate your recommended daily calorie intake here
The Twenty Pull-ups Programme I am doing
The 200 sit-ups programme I am doing
The 100 push-ups programme I am doing
My plan is the following:
Weeks 1-7: Unfortunately I'm on a placement in Oldham (yuck) in hospital accommodation, so it's going to be a struggle for me to access gym equipment. But that doesn't matter, as i'll use weeks 1-7 to shed some fat.
I'm going to calorie restrict myself by 500 calories per day (that is, 500 less calories per day than my body needs - i.e. the average man needs 2500 calories, so the average man would then eat 2000 per day).
In addition, i'm going to run 3 days per week, 30 minute jogs getting progressively quicker as I get fitter. 3 other days of the week, in between my runs, i'm doing a combination of sit-ups, press-ups and pull-ups, as outlined by the programmes I have posted below. And I have 1 day off per week.
After week 7, I hope to have lost a fair bit of weight and get fairly lean. Then I will be back home, where I have a weights bench. I'm going to up the calorie and protein intake so I'm hitting a surplus of approximately 500 calories per day (i.e. for the average man 3000 calories per day) in order to try and gain some muscle mass. And I'm gonig to do this all the way until Christmas, which is 3 months or so.
Here's a little profile, so I can track my progress:
Age: 23
Height: 172cm (Almost 5'8")
Weight: 72kg (11st 5lb)
Belly: Pot
Muscles: Non-existent
Fitness: Poor
Unfortunately, this means i'm going to have to give up the beer . Just going to drink wines and spirits instead
Resources:
Calculate your recommended daily calorie intake here
The Twenty Pull-ups Programme I am doing
The 200 sit-ups programme I am doing
The 100 push-ups programme I am doing
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