umop apisdn
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Hi everyone, I'm Michael; a mid 30's Australian father desperately looking to lose a lot of weight, build some strength and get healthy.
I'm hoping to feel more comfortable and positive and get myself in a position where I can play with my son without losing my breath, confidently take my shirt off to go swimming in the summer, and just be a better husband by improving myself both mentally and physically. I'm sick of being stressed and feeling tired all of the time. I've got quite a journey ahead of me so I'm here looking for support, guidance, information, and inspiration.
My (heartbreaking) stats are currently;
In the meantime, I just wanted to get some help with my training and nutrition so I can hit the ground running. I've put together the below as a starting point for me and I welcome your thoughts and feedback.
Workout Plan
Base: 5x5 program
Monday A –
Weaknesses; Upper/middle back and lower traps which have caused shoulder injuries in the past due to muscle imbalances. To combat that I plan to finish every session with;
I've chosen the 5x5 approach because I don't want to overcomplicate it. I think to stick to the compound moves and focus on form is the best way to start, work my entire body, and I'll just slowly increase the intensity each week as my body becomes accustomed to training again. The rope superset will help me fix an existing issue that's caused issues before.
I had also planned on some high-intensity cardio after lifting weights like a sled push, battle ropes, and skipping or something along those lines. I appreciate any help you can offer on this side of my training! Yes, I want to build muscle and improve my strength but my primary goal, to begin with, is to lose my gut and the dreaded moobs and stop filling out my shirts in all the wrong ways!
In terms of nutrition I'm going to try and keep it simple with plenty of broccoli (I like to lightly fry in a little bit of garlic/chive butter), grass-fed steaks, chicken breast/thigh, salmon, and sweet potato, and fresh salads (lettuce, tomato, beetroot, carrot, avocado, cucumber, capsicum, feta). I like oats too and in terms of fruit I generally like to eat bananas, strawberries/blueberries etc. This is really where I could use the most support especially in terms of timings and portion sizes etc. The nutrition part is always overwhelming and that's probably because I largely overthink it. I need simplicity - especially with my long work hours and family commitments - and I need convenience. I don't mind preparing meals over the weekend if it means I can have a healthy lunch within a few minutes at work.
Finally, in regards to supplements I am looking to get at least four weeks of training under my belt before I start introducing anything additional into my body, however, I will be open to thermogenics or anything that can help my weight loss, mood, and recovery. What feels like many years ago I used to enjoy PES Alphamine Raspberry Lemonade so I've considered that to curb my appetite and help my energy and focus throughout the day and SELECT Snickerdoodle protein for after training - but I have noticed their Protein 4 Oats product which sounds appealing.
So that's me and that's where I'm at and my plans moving forward. I've obviously got a massive journey ahead of me but I know it's the right time for me to do this and I'm doing it for all the right reasons. I hope to have some of you along for the ride to help keep me motivated and on the right track.
I'm hoping to feel more comfortable and positive and get myself in a position where I can play with my son without losing my breath, confidently take my shirt off to go swimming in the summer, and just be a better husband by improving myself both mentally and physically. I'm sick of being stressed and feeling tired all of the time. I've got quite a journey ahead of me so I'm here looking for support, guidance, information, and inspiration.
My (heartbreaking) stats are currently;
- 178cm tall
- 103 kg
- Estimated 30+% body fat
In the meantime, I just wanted to get some help with my training and nutrition so I can hit the ground running. I've put together the below as a starting point for me and I welcome your thoughts and feedback.
Workout Plan
Base: 5x5 program
Monday A –
- Squat (5x5)
- Bench Press (5x5)
- Barbell Row (5x5)
- Squat (5x5)
- Overhead Press (5x5)
- Deadlift (1x5)
- Squat (5x5)
- Bench Press (5x5)
- Barbell Row (5x5)
Weaknesses; Upper/middle back and lower traps which have caused shoulder injuries in the past due to muscle imbalances. To combat that I plan to finish every session with;
- Face Pulls (3x10)
- Straight arm overhead rope pulls (3x10)
- Band pull aparts with external rotation
I've chosen the 5x5 approach because I don't want to overcomplicate it. I think to stick to the compound moves and focus on form is the best way to start, work my entire body, and I'll just slowly increase the intensity each week as my body becomes accustomed to training again. The rope superset will help me fix an existing issue that's caused issues before.
I had also planned on some high-intensity cardio after lifting weights like a sled push, battle ropes, and skipping or something along those lines. I appreciate any help you can offer on this side of my training! Yes, I want to build muscle and improve my strength but my primary goal, to begin with, is to lose my gut and the dreaded moobs and stop filling out my shirts in all the wrong ways!
In terms of nutrition I'm going to try and keep it simple with plenty of broccoli (I like to lightly fry in a little bit of garlic/chive butter), grass-fed steaks, chicken breast/thigh, salmon, and sweet potato, and fresh salads (lettuce, tomato, beetroot, carrot, avocado, cucumber, capsicum, feta). I like oats too and in terms of fruit I generally like to eat bananas, strawberries/blueberries etc. This is really where I could use the most support especially in terms of timings and portion sizes etc. The nutrition part is always overwhelming and that's probably because I largely overthink it. I need simplicity - especially with my long work hours and family commitments - and I need convenience. I don't mind preparing meals over the weekend if it means I can have a healthy lunch within a few minutes at work.
Finally, in regards to supplements I am looking to get at least four weeks of training under my belt before I start introducing anything additional into my body, however, I will be open to thermogenics or anything that can help my weight loss, mood, and recovery. What feels like many years ago I used to enjoy PES Alphamine Raspberry Lemonade so I've considered that to curb my appetite and help my energy and focus throughout the day and SELECT Snickerdoodle protein for after training - but I have noticed their Protein 4 Oats product which sounds appealing.
So that's me and that's where I'm at and my plans moving forward. I've obviously got a massive journey ahead of me but I know it's the right time for me to do this and I'm doing it for all the right reasons. I hope to have some of you along for the ride to help keep me motivated and on the right track.