I’m 18, 6’2, 230lbs, 20-25% body fat. (Estimated, could be lower). I currently have several goals I need to meet, ASAP not being soon enough.
I have to lose 20 lbs.
I have to get my dead hang pull-ups from a couple to at least 12. (Would prefer more)
I have to be able to run a 10k, a 45:00 or lower being the goal.
I have to increase my push-ups from 20 or so to 75. (60 in 2 minutes is a minimum.
I have to increase my core strength.(This is necessary, but less focal, as I’m closer to where I need to be on this one.)
I found a training layout for the 10k run, and I’m planning on doing it in the early afternoon. At 6:30 I go to the gym with a couple of friends and we do push-ups sit-ups and pull-ups. (I do assisted pull-ups.) We do this every night.
I’m relatively fit, I can hit a sub 7:00 mile, I was a wrestler; I’m fat, but not nearly as fat as I used to be. (Over 290 at one time)
I’m basically wondering how the hell I’m going to pull off the running training and the calisthenics in the same day while maintaining a calorie deficit.
I have essentially unlimited time. As it stands my only commitment is working out. If working 6 hours a day 7 hours a week was the best way to do this, I’ll be working 6 hours a day 7 days a week. If I need some strange eating plan I can do it. (Time wise, food is my biggest weakness.)
if you have so much bf% as you say, 20 lbs will be lost pretty fast. couple months should be enough.
your hardest would be the push ups. honestly 75 is a LOT. i can do 30-35 myself but 75 seem way way more.
there was someone a few pages back that asked for pull ups in the beginner forum some time ago. he was pointed to some article for them so if you find that thread and that article you can do that.
as for the push ups, i guess do push ups… bench press and rows.
go in a 500 caloric deficit and you should lose the weight which will help with pull ups and push ups quite a bit. and with running of course. make sure you eat at least 200 grams of protein, if not more, a day.
as for your core strength, doing all the big compound lifts help. and of course abs exercises. i’d suggest deadlifts, squats and abs.
go to the gym 3 times a week. the other 3-4 days go and run in the morning. i’d say 2 days do HIIT running and the other 2 run a 10k.
lordstorm88: The 10k program I found had a plan for every day, I was hoping that as long as I separated it from my strength workouts by a few hours and a good meal I could do both.
The weight isn’t that much of a concern to me, I’m more concerned about whether I can maintain a deficit and still get the gains I need in the other categories.
martyh: Not going to lie, my diet kinda blows. I know I’m supposed to eat many small meals a day, but I have a lot of trouble not overeating when I do that. I’ve found it much easier to not eat a meal than to control myself when eating one.
You need to eat a lot of veggies so you fill yourself up with good food, then you won’t feel like overeating. Read the nutritional stickies.
You can do cardio the same day as weights but you do need a break once in a while. Running every day is not a good idea unless you want to fuck up your knees. Run 2-3 times a week and run sprints twice a week.
If your diet admittedly blows, you already know of one major speed bump. You will NEVER lose fat the right way without proper nutrition. What I mean is you can get by with running a lot and metabolic-type workouts, but you will not be maximizing your fat loss and you’ll certainly burn muscle along the way. Read up on the articles here, and I would throw in a few complexes during the week on top of your regular workouts. Bodyweight exercises such as pullups and pushups are harder to do when you are fat.
[quote]martyh wrote:
If your diet admittedly blows, you already know of one major speed bump. You will NEVER lose fat the right way without proper nutrition. What I mean is you can get by with running a lot and metabolic-type workouts, but you will not be maximizing your fat loss and you’ll certainly burn muscle along the way. Read up on the articles here, and I would throw in a few complexes during the week on top of your regular workouts. Bodyweight exercises such as pullups and pushups are harder to do when you are fat.[/quote]
