adammonkey
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Hi Guys
Im really hoping for some advice to get myself back in shape.
The first half of my twenties I was pretty obsessed with training and the gym. When I wasnt training, I was reading about it, thinking about it, talking about it. I never took any chems, I always trained naturally. I basically followed advice from Beyond Brawn by Stuart McRobert, and a good article I found about Antagonist Training. So my training was always built around those big compound moves. I got in pretty good shape, and my body fat was probably around 12%. No six pack, but I looked good in clothes. My chest bulged and my stomach didn't.
Then things changed, I got into a 2 year relationship with someone that didn't really exercise, went out partying and to restaurants all the time. I had a great time living that lifestyle whilst it lasted, but my body fat and weight went up and my muscle faded away. When that relationship broke up I was in a bad place mentally, and often turned to food for a pick me up. I had picked up really bad habits, and that went on for a couple years until I felt better. Then i bought my first house. i was lucky to get onto the property ladder when these days lots of people cant, but this place needed a lot of work so i taught myself DIY and ended up renovating for the next few years. No time for the gym, and often turned to hurried convenience food because I was either too exhausted or the kitchen wasn't usable.
In the past year ive finally got to a point where I can focus on training and nutrition again. Bad news is, the years off have taken their toll, and im clocking in at 35 years old, 13.5 stone and 25% body fat. Im at a point where I hate wearing t shirts because my rounded stomach looks terrible. I've tried really hard to get the fat percentage down but i dont seem to get anywhere. Ive tried cardio sessions, 1,200 calories a day dieting, slimming world, intermittent fasting. Nothing seems to make a dent.
Maybe I've been out of the game so long that Ive forgotten what to do, but i'd really appreciate some tried and tested advice for how to get back in shape. In my view, firstly I should get my body fat level down to something in the mid-teens. Then look more seriously at adding muscle. I've recently rediscovered Stuart McRobert's books and have started doing his full body weights routines twice a week. This works best for me because when it comes to time, I don't have a lot available. I commute for 3 1/2 hours a day for work. I guess I fall into that trap of being a modern working man in his mid-30's.
What should I eat - is there a recommended plan to follow?
Would any supplements help - I tend to have a bit of a greedy appetite?
Am I doing the right type of training?
Any advice greatly received.
Thanks
Adam
Im really hoping for some advice to get myself back in shape.
The first half of my twenties I was pretty obsessed with training and the gym. When I wasnt training, I was reading about it, thinking about it, talking about it. I never took any chems, I always trained naturally. I basically followed advice from Beyond Brawn by Stuart McRobert, and a good article I found about Antagonist Training. So my training was always built around those big compound moves. I got in pretty good shape, and my body fat was probably around 12%. No six pack, but I looked good in clothes. My chest bulged and my stomach didn't.
Then things changed, I got into a 2 year relationship with someone that didn't really exercise, went out partying and to restaurants all the time. I had a great time living that lifestyle whilst it lasted, but my body fat and weight went up and my muscle faded away. When that relationship broke up I was in a bad place mentally, and often turned to food for a pick me up. I had picked up really bad habits, and that went on for a couple years until I felt better. Then i bought my first house. i was lucky to get onto the property ladder when these days lots of people cant, but this place needed a lot of work so i taught myself DIY and ended up renovating for the next few years. No time for the gym, and often turned to hurried convenience food because I was either too exhausted or the kitchen wasn't usable.
In the past year ive finally got to a point where I can focus on training and nutrition again. Bad news is, the years off have taken their toll, and im clocking in at 35 years old, 13.5 stone and 25% body fat. Im at a point where I hate wearing t shirts because my rounded stomach looks terrible. I've tried really hard to get the fat percentage down but i dont seem to get anywhere. Ive tried cardio sessions, 1,200 calories a day dieting, slimming world, intermittent fasting. Nothing seems to make a dent.
Maybe I've been out of the game so long that Ive forgotten what to do, but i'd really appreciate some tried and tested advice for how to get back in shape. In my view, firstly I should get my body fat level down to something in the mid-teens. Then look more seriously at adding muscle. I've recently rediscovered Stuart McRobert's books and have started doing his full body weights routines twice a week. This works best for me because when it comes to time, I don't have a lot available. I commute for 3 1/2 hours a day for work. I guess I fall into that trap of being a modern working man in his mid-30's.
What should I eat - is there a recommended plan to follow?
Would any supplements help - I tend to have a bit of a greedy appetite?
Am I doing the right type of training?
Any advice greatly received.
Thanks
Adam