Got engaged a couple of weeks ago, with the wedding scheduled for next July. Destination wedding and the honeymoon in Ibiza. World capital of skimpy swimsuits. Formulating a plan to be prepared.
Background:
I'm 33. Trained hard in my early/mid 20's. Did SS, 5x5, HIT, etc. I have two herniated discs in my back, along with a slipped vertebra and a pars defect. Deadlifts, squats and most freeweights are largely out. I resumed weight training seriously a couple of months ago. Before that, had concentrated on cardio, swimming, and a military calisthenics routine- primarily trained for overall conditioning. I'm an endurance athlete, so this stuff was fun for me, but didn't get me the changes in my body that I'm going for. I also do 2 HIIT cardio sessions per week.
Currently doing a full body HIT style lifting routine. 2-3 workouts per week, depending on how I feel in regards to recovery. I have two workouts I alternate, one is chest/back/legs, the other is arms/shoulders/legs. Yes, I'm aware that HIT is hugely controversial. Many here won't agree with it. I appreciate any helpful input, but please spare me the flame war.
Current Stats:
I finished attempting to cut in April, and rolled into a mass building phase. I have since gained 10lbs and lost a little over an inch on my waist. I'm 6'2, current weight 210, 36" waist. Estimated BF in the high teens. I was at 227 a couple years ago, lost 40lbs but was rail thin with no muscle mass whatsoever. In my earlier years, I peaked at 208lbs and about 12% BF after a run with dymethazine. Overall, I feel like I'm reasonably lean but have always held fat in the lovehandle/saddle bag area. Even at my leanest I could never get rid of that.
Goal:
I'm going for the fitness model look, not the bodybuilder look. I'd like to get to the 10-12% bf range. I do not care about my end weight. That said, I will track progress through training by monitoring weight and waist size. I'd like to get down to a 34" waist.
Supplements and such:
I'm open to anything that doesn't involve a needle. Finishing up a sarm stack now. Not sure how I feel about them, but they're about to be gone, anyway.
Nutrition:
I lived on Keto for about 3 years up until april. Did it to lose 40lbs a couple years back but loved how I felt from a cognitive and energy standpoint. Over time, I felt like it dragged my metabolism down, like I've heard people say. I'm back to eating carbs, which still feels weird and I'm leery of putting on fat, but so far so good of late.
Typical day of eating looks like:
1/2 scoop vitargo w/ creatine before my AM workout
1 scoop purple wraath intraworkout
2 scoops protein and 2 scoops oat powder PWO
serving of rice and chicken(or similar, depending on whats available for lunch at work that day, but it's usually pretty similar) 2 hours PWO
1 scoop protein, 1 scoop oats
3 grilled chicken tacos
1pt pasteurized egg whites before bed
Totaled this up on myfitnesspal weeks ago, and I'm going off the top of my head, but it was about 2800calories, 220g carbs, 240g protein and 100g fat.
Most of the time I eat relatively clean, but I do sneak a cookie now and again. I work in a kitchen, and when the oatmeal raisins come out of the oven, they're hard to resist all the time. I don't drink heavily, but I deal with plenty of morons every day so I generally have a cocktail after work to wash the stupid down.
Training:
Currently on the full body HIT workouts, but will switch to a split routine after summer, starting in September.
Any input and suggestions welcome.
Background:
I'm 33. Trained hard in my early/mid 20's. Did SS, 5x5, HIT, etc. I have two herniated discs in my back, along with a slipped vertebra and a pars defect. Deadlifts, squats and most freeweights are largely out. I resumed weight training seriously a couple of months ago. Before that, had concentrated on cardio, swimming, and a military calisthenics routine- primarily trained for overall conditioning. I'm an endurance athlete, so this stuff was fun for me, but didn't get me the changes in my body that I'm going for. I also do 2 HIIT cardio sessions per week.
Currently doing a full body HIT style lifting routine. 2-3 workouts per week, depending on how I feel in regards to recovery. I have two workouts I alternate, one is chest/back/legs, the other is arms/shoulders/legs. Yes, I'm aware that HIT is hugely controversial. Many here won't agree with it. I appreciate any helpful input, but please spare me the flame war.
Current Stats:
I finished attempting to cut in April, and rolled into a mass building phase. I have since gained 10lbs and lost a little over an inch on my waist. I'm 6'2, current weight 210, 36" waist. Estimated BF in the high teens. I was at 227 a couple years ago, lost 40lbs but was rail thin with no muscle mass whatsoever. In my earlier years, I peaked at 208lbs and about 12% BF after a run with dymethazine. Overall, I feel like I'm reasonably lean but have always held fat in the lovehandle/saddle bag area. Even at my leanest I could never get rid of that.
Goal:
I'm going for the fitness model look, not the bodybuilder look. I'd like to get to the 10-12% bf range. I do not care about my end weight. That said, I will track progress through training by monitoring weight and waist size. I'd like to get down to a 34" waist.
Supplements and such:
I'm open to anything that doesn't involve a needle. Finishing up a sarm stack now. Not sure how I feel about them, but they're about to be gone, anyway.
Nutrition:
I lived on Keto for about 3 years up until april. Did it to lose 40lbs a couple years back but loved how I felt from a cognitive and energy standpoint. Over time, I felt like it dragged my metabolism down, like I've heard people say. I'm back to eating carbs, which still feels weird and I'm leery of putting on fat, but so far so good of late.
Typical day of eating looks like:
1/2 scoop vitargo w/ creatine before my AM workout
1 scoop purple wraath intraworkout
2 scoops protein and 2 scoops oat powder PWO
serving of rice and chicken(or similar, depending on whats available for lunch at work that day, but it's usually pretty similar) 2 hours PWO
1 scoop protein, 1 scoop oats
3 grilled chicken tacos
1pt pasteurized egg whites before bed
Totaled this up on myfitnesspal weeks ago, and I'm going off the top of my head, but it was about 2800calories, 220g carbs, 240g protein and 100g fat.
Most of the time I eat relatively clean, but I do sneak a cookie now and again. I work in a kitchen, and when the oatmeal raisins come out of the oven, they're hard to resist all the time. I don't drink heavily, but I deal with plenty of morons every day so I generally have a cocktail after work to wash the stupid down.
Training:
Currently on the full body HIT workouts, but will switch to a split routine after summer, starting in September.
Any input and suggestions welcome.