Round 2 - Cut the Fat, Weights Restart

discombobulate

After falling in January and damaging my shoulder its time to get back on the weights tonight. Been spending the past couple of months cutting fat and down from 157 to 147.5lbs.

High reps to start back. Shoulder is still not right so will be interesting to see how it holds up. Plan for first couple of weeks is a full body workout. Unsure of what weights will be after such a long break. Going to stick to cutting the fat for the moment before going back to starting strength and putting back on some mass. Going to start with a high rep version of it to get back into things.

Squats
15/12/10/10/10

Bench
15/12/10/10/10

Deads
15/12/10/10/10

Rows
15/12/10/10/10

Press
15/12/10/10/10

itsallaboutheL

Hiya, anymore stats?

Height etc.

discombobulate

itsallaboutheL wrote: »

Hiya, anymore stats?

Height etc.

Hi height is around about 5'10.
Body fat percentage i'd say is around about 13/14%
Have also cut about 3 inches off my waist

Current diet at the moment would be something like the following:
Breakfast: 2 Weetabix with low fat milk
Lunch: Chicken, veg and small amount of potato
Evening: Fruit and veg shake, wholegrain bread and egg or beans. Maybe a glass of low fat milk also. I'll probably dring half a litre of skimmed milk post workout now also after weight sessions.

Main problem has been weekend beers. If it wasn't for them i'd say the weight loss would have been a lot better. Thats being cut back to one night a weekend now though although stags etc. coming up are going to play havoc there

itsallaboutheL

discombobulate wrote: »

Hi height is around about 5'10.
Body fat percentage i'd say is around about 13/14%
Have also cut about 3 inches off my waist

Current diet at the moment would be something like the following:
Breakfast: 2 Weetabix with low fat milk
Lunch: Chicken, veg and small amount of potato
Evening: Fruit and veg shake, wholegrain bread and egg or beans. Maybe a glass of low fat milk also. I'll probably dring half a litre of skimmed milk post workout now also after weight sessions.

Main problem has been weekend beers. If it wasn't for them i'd say the weight loss would have been a lot better. Thats being cut back to one night a weekend now though although stags etc. coming up are going to play havoc there

What are your goals??

That diet is very carb dominant.

10st at 5'10 gives you plenty of scope to start eating big.

discombobulate

Ultimate goal would be to get to around 160lbs or more at around 10% body fat. I had originally started to bulk before christmas before I had a fall but am now going to go about it the opposite way round and drop to about 140 before going back up. Pretty much once my pecs are in front of my belly i'm going to try bulk again.

Not sure how the shoulder will hold up when I get back on the weights. Playing squash this evening now instead of weights but will definitely be getting my first weights sessions in this week and then combine them with squash to hopefully cut the fat.

discombobulate

Should have also added to that that getting a good overall level of fitness is a big part of the goal also. I basically went around 7 or 8 years not doing anything much after finishing school and got back into weights a bit of football and squash last year. Fitter than i've been since school but still a lot of room for improvement