Quest For Shapes Other Than Round

Rangrs2000 · 01-12-2009, 07:49 PM

Its a new year and I'm back trying to lose the excess pounds. A little background on where I'm coming from and going to.

My primary goal is to look great for my wedding, which is scheduled for March 2010. Putting a number to this goal, I figure need to lose 65-70 lbs over the next 14 months (or 5 lbs per month avg). In terms of Body Fat %, I'd like to cut my bf% in half (15% or 1.1% per month).

Current Stats:

Weight:255 lbs
Chest:47.5"
Waist (Navel): 44"
Waist (Narrowest Pt): 43"
Hips: 43"
Thigh: 26.25"
Biceps: 14.75"
Neck: 16.5"

Body Fat %: 30.90% (Navy Formula)
BMI: 35.6
Waist-Hips Ratio: 1.02

My Plan:

For the nutrition portion of the plan, I'm using Adam's Diet as the basic template. My plan is to keep my whole grain carb intake to 1 meal per day (avoiding refined carbs as best as possible), and focus on protein, healthy fats, and veggies for my other meals. I'm planning on giving myself 1 cheat meal per week (Berardi's 90% rule).

For the exercise portion of the plan, I'm following the TNT Diet's Get Back in Shape weight workout for the first 12 weeks. For cardio, I'm using Alwyn Cosgrove's Afterburn.

The main complicating factor I anticipate is the combination of my MBA classes and Audit season (I'm an accountant). I'm going to work hard to keep myself honest and stick to my workouts.

Rangrs2000 · 01-12-2009, 07:54 PM

TNT Diet- Get Back In Shape Workout
Phase 1
Workout A

1A Static Lunge 3x12; 25 lb DBs
1B Incline DB Bench Press 3x12; 50 lb DBs
2A Hip Extension 3x15; BW
2B Seated Row to Neck; 3x12
3 Prone Cobra 1x60 sec
4 Squats 3x12; 200 lbs

15 Min Elliptical (Cool Down)

Workout Notes: Good Workout. Gym was crowded, so I had to do the exercises as straight sets. Otherwise, it was a tougher workout than I originally gave it credit for.

Rangrs2000 · 01-13-2009, 06:22 PM

Afterburn on Treadmill

5 Min Warm-Up 3.0 MPH
4 Rounds- 60 sec at high, 120 sec at med-low

Incline 1.0

Round 1: High- 6.0 MPH, Low- 3.2
Round 2: High 6.5 MPH, Low 3.5
Round 3: High 6.7 MPH, Low 3.2
Round 4: High 6.0 MPH, Low 3.0

5 Min Cool-Down 2.8 MPH, Incline 0.0

gregl515 · 01-19-2009, 02:04 PM

Welcome to the forum!

stingo · 01-19-2009, 04:25 PM

Quote:

Originally Posted by Rangrs2000

Workout Notes: Good Workout. Gym was crowded, so I had to do the exercises as straight sets. Otherwise, it was a tougher workout than I originally gave it credit for.

That happens with Cosgrove's intro programs. They look too easy on paper, but they kick your butt in the gym. Welcome to the forum.