I’ve just got a squat rack and a bench. Currently trying to lose weight. I’ve lost 3kg so far in just under 2 months after a shaky start trying to sort my diet out. I’m eating 1800 calories a day.
I’ve got a cheap barbell with about 60-70kg of weight. I want to start jiu jitsu again in the next couple of months on Mondays and Wednesdays so I can lift on Tuesdays, Fridays and Sundays. I can only lift on Sunday providing it’s not squats or anything leg based, I’m a postman so I need to be able to walk 6-7miles on Monday without being sore.
Can I have some suggestions for an easy, basic and fairly quick 45min ish program that will help me to keep whatever muscle I have while trying to lose weight.
I’m assuming that it should be based on compounds as I only have a barbell.
I did think a basic push pull legs split would be a good idea but I’m new to all this.
congrats on your progress
Cheers :). I’ve lost a good amount of weight before but always with massively reduced calories, always gained it back. Apart from not being stupid and eating crap it doesn’t really feel that much like dieting thankfully
Why are your calories so low to start? I consider myself one of the more aggressive dieters here when I cut and 1800 is like the tail end of a cut for me.
What’s your height and weight?
188cm 97 kg. When I had it at 2000 nothing happened so I dropped it another 200
Track your food. How much Fat and protein do you have.
1800 is to less for a walking postman and lifting i think
You should check out Dr Darden’s 30-10-30 program, specifically designed for weight loss under a caloric deficit (as featured in his book “Killing fat”). Especially useful when training at home. Check the underforum for Dr Darden here on Tnation for more info (also search for “30-10-30” and prepare for lots of information).
I’ll have to go back and check. From memory it ranged from 100-120g of protein. Fat i don’t know.
I only deliver on Mondays to be fair, the rest of the week I work in the office so it’s fairly sedentary
I went back and checked dates. I was 100kg when I made my first post on here on June 1st so I’ve lost 3kg in just under a month and a half. Is that too fast?
Cheers I’ll have a look
About a pound a week. I am not thinking that is to fast. Good job!
Cheers :). I do miss eating crap now and then lol
OP you may take a look at 5/3/1 Krypteia Redux …with only BB you will need to make some minor substitutions on assistance lifts but 5/3/1 generally has lots of good options for you and many things don’t even need to be weight bearing to still be effective for fat loss.
Air Squats, pushups, burpees, inverted bb rows (fat man rows), dips, chin-ups, etc…
I think you can get a lot of good workouts with the minimal setup you have. I would be scouring your local area (garage sales, sporting goods resellers) looking for more weights as that will likely be the best “bang for your buck” going forward.
Edit: at 6’2” and 215lb and having lifted in the past your setup of ~150-ish lbs probably will be a bit light for you with 5/3/1 doing back squats, bench press, and deadlift but you could change it to instead focus on front squats, power cleans/snatch, Strict press, and RDLs / barbell rows or something like that it keep it focused on compound lifts but make the movements harder with less overall weight.
Oh I missed out that I have 2 dumbbells, or at least the handles that take the same weights as the barbell.
I’ll take a look a 5/3/1. I did a little reading before and if I’m right isn’t it worked out with a certain weight in mind for a period of day 4 weeks then you re asses your 1 rep max in each lift and rinse the program again with the new weight?
It’s been a long time since I’ve lifted properly and it wasn’t for a huge amount of time. I only had a barbell with 140kg of weight at the time, no bench or squat rack. I think my deadlift was 120kg for 3/4 reps. I had to do floor press instead of bench which I think was 50/60kg and I was doing zercher squats for 65kg I think. I’m 90% sure the form on the zercher was crap, there’s no way I was upright like a front squat
Yes it can be done that way. If you haven’t done 5/3/1 before there are lots of good articles on this site (search author Jim Wendler). You can get a copy of his 2nd Edition as a pdf from his website for like $20 (worth the investment).
Nice one :). Are there any decent apps that program it for you? I find it easier to follow something that’s basically laid out initially whilst I learn how it works
Honestly not sure. I know there are apps that have 5/3/1 templates but not sure how official they are or how closely they match. Never used any apps myself.
Found this that looks interesting. Only downside is I’d have to shut the day before I go out on delivery, might wreck my legs
all I would say is I have found a lot of benefit in doing something; even if it’s not ideal, or lighter than I wanted rather than nothing / skipping sessions or exercises.
You can still make a lot of progress by being consistent and if a lot of stress or movement or energy is happening in other areas of your life sometimes pulling back on intensity but still getting after it as best you can will allow you to continue making progress.
Eating more than 1800 calories will help here btw as others have pointed out…it seems counterintuitive for your goals but take a longer term view of this and you will see the wisdom. Try to increase that protein macro count.