I'm 180 cm long and weight 92 kg (203 pounds) which basically means I'm a fat *ss. During couple of last weeks I've been trying to come up with a strategy to get my weight at least around 80 kg (176 punds), preferably a few kilos under it.
There are some limitations to training and diet. My right shoulder isn't completely healed yet, so I can't do Hindu push ups and pull ups can couse slight pain, for example. Still I can do military presses with no problems. I can also do windmills and TGU if I'm careful enough. I eat almost no soy, as my stomach can't handle it. Only soy product I use is soy sauce, others give me nasty stomach ache and gas.
I'm currently using kettlebells and here's my current program:
Mondays and thursdays
A1 - Double Clean and Military Press 4x5
A2 - Alternating Renegade Row 4x5
B1 - TGU 1x5 (both left and right)
tuesdays and friedays
A1 - Double Front Squat 4x5
A2 - Double Swing 4x5
B1 - Windmill 1x5 (both left and right)
I take 90 seconds to rest betveen sets.
on wednesdays and saturdays I do cardio. I also try to walk as much as I can. I'll be using this program for another week and then take a week off. After that I'll be using Mahlers 5x5 version of the program.
I've been trying to come up with a eating plan today and got together this. I aimed around 2300 kcal a day with at least six meals. I also aimed to get at least 1 gram of protein per kilogram.Breakfast
- Bean salsa (from Thrive Diet book) with some extra beans. Also some green vegetables if I have time.Lunch
- Beans and vegetables fried on the stove. I use coconut oil for all my frying.
- Lentil soup with vegetables. Either green or red lentilsSnack
- Almonds and fruit (banana/orange/apple/pear)Dinner
- Beans and vegetables fried on the stove.
- Salad with lot of beans and fresh vegetables
- A fruitAfter training
- Pea protein and maltodexterin powderlate night snack
I calculated the amounts of food I'll be using and nutrients today and got:
I either cook and freeze, or sprout the beans myself. This way they taste lot better than the canned varitation. I'll also add some salad dressing or sauces from Thrive Diet book to my dishes.
It's going to be a long project. All comments and advices are very welcome