Welcome community!

[SeahawkFan]

Hi everyone. My name is Ryan.

I'm married with one kid (7yr old boy) and own an electrical business. My life is hectic and I rarely get a chance to sit and relax. I'm 35 and have always been over weight. At 6'3", I carried it pretty well until the last couple years being in my truck and office managing instead of physically performing. I have tried the diet and exercise thing since high school and have always failed. Simply put, I couldn't do it myself and didn't ask for help. Newly married in last August (tomorrow the 31st is my first anniversary!), I spent 6 months adjusting to my new life. My New Years resolution for 2015 (as it was for the previous 20 years) was to get in shape and make better food decisions. BUT this time I asked for help. By my side, making me breakfast and lunch everyday at 530am and giving me the emotional support I apparently needed, my wife has been instrumental in my success to this point. Jan 1 2015, I was 250lbs @ 6'3" and 30%bf. (That's nearly a third of me...smh)

As of today, I'm at 205lbs and 18%bf! Quite a physical transformation let me tell you! I feel great, but I'm not done. I have a goal of 10%bf and have stalled. I was 210lbs by June and only lost that additional 5lbs in the last two weeks. I was eating so good until summer. I still eat mostly good, but I cheat 4-5 times a week instead of 1 now. (I do not eat fast food. That stuff makes me ill now) Beer is another Achilles heal and now that football season is on us... I fear I'm screwed unless I can real myself in. My wife is great at supporting me emotionally and with making me healthy meals, but I need to be part of a community that helps keep my head in the game. She doesn't exercise. At all. So hopefully she won't mind me cheating on her with you all!

My goal is to have 10%bf.

My goal is to lift weights 4x a week.

My goal is to eat healthy all week and cheat once a week.

My goal is to perform cardio 4-5x a week

My goal is maintain consistency for a year (8 months in!)

Thanks!

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[SpecialSundae]

Welcome to the Rebellion.

What kind of programme are you looking to follow for lifting and what kind of cardio are you doing?

Consistency is the absolute key to success. It's better to follow a slightly sub-optimal programme or diet consistently than to follow an optimal programme or diet inconsistently.

[Hardway]

The thing about consistancy is you have to be consistant  Looks like you are already off to a great start.

[SeahawkFan]

Welcome to the Rebellion.

What kind of programme are you looking to follow for lifting and what kind of cardio are you doing?

Consistency is the absolute key to success. It's better to follow a slightly sub-optimal programme or diet consistently than to follow an optimal programme or diet inconsistently.

 

Here is a sample week.

Monday: Bench (1x12@135, 4x6@185); Incline DB Bench (3x8@50); Flys or Decline; OH Tricep extensions (3x12@60); Seated Calf raises (4x12@135); ABS

Tuesday: Bent over row (1x12@95, 4x8@135); Lat Pulldown; Lawnmower pull; Standing bicep bar curl (21s@45)

Wednesday: day off (would like to sneak in for cardio)

Thursday: Squat (1x12@135, 4x8@185); Walking lunges (4x10@25lb plates in each hand); Angled leg press or leg ext/ham curls; ABS

Friday: Overhead bar press (1x12@65, 4x6@115) Front/lateral raises; bent over incline rear delt; bicep DB curls; preacher curls; OH ext; dips (up to 10,10,10,15)

sat/sun break

 

for cardio, i have doing it 2-3 times a week at the end of my lifts. 7.5incline @ 3.5mph for 20 min a time.

 

thoughts?

[SpecialSundae]

I take it there's progression built in to the programme? It's hard to tell much from a single sample week.

[SeahawkFan]

I take it there's progression built in to the programme? It's hard to tell much from a single sample week.

You know, that may be part of the issue. I don't really have a set progression. I will add weight here and there, but I don't really know what I'm doing or how to reach my goal efficiently.

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[SpecialSundae]

You know, that may be part of the issue. I don't really have a set progression. I will add weight here and there, but I don't really know what I'm doing or how to reach my goal efficiently.

That is a big issue.

What is your goal? Just aesthetics or aesthetics and strength?

[Noname123]

Fellow beer lover here. It gets easier after a while of saying no. Eventually you'll be happy with one or two (because one or two will be all it will take to get you feelin good ) 

 

Reducing beer will help with your bf % reduction, let me know if you're looking for tips on how to structure a challenge quest around it- I've done a few and found some work better than others for me. 

[SeahawkFan]

That is a big issue.

What is your goal? Just aesthetics or aesthetics and strength?

 

My goal is both.  Initially, aesthetics.  I think if I like how I look, then I would be more motivated to stick with the program.  Defo to get that 6pack first...

[SeahawkFan]

Fellow beer lover here. It gets easier after a while of saying no. Eventually you'll be happy with one or two (because one or two will be all it will take to get you feelin good ) 

 

Reducing beer will help with your bf % reduction, let me know if you're looking for tips on how to structure a challenge quest around it- I've done a few and found some work better than others for me. 

Nice!! Thank you. I'd like to read your challenge if you want to share.

[SpecialSundae]

My goal is both. Initially, aesthetics. I think if I like how I look, then I would be more motivated to stick with the program. Defo to get that 6pack first...

Six packs are mostly diet-related. A good, progressive strength training programme will help you conserve lean mass (muscle) whilst you lose weight, but abs are made in the kitchen.

[Why not?]

Welcome!

 

Lifting and cardio, eh? You should check out the Rangers