Hello all, been lifting on and off for a few years, but biggest thing for me is my yo-yo dieting therefore I thought it would be good for me to get myself on here and get my ass kicked in the name of progress. Usually float around 18 stone, but currently up at 19 4 (272 lbs/123 kgs). Had knee reconstruction in 2008 which causes ongoing issues, but I am working through it; also have a bit of a messed up shoulder, but again, going through the rehab process to stabilise the joint and build the muscles.
Objectives:
- Swimming the great north swim (5km) on 9th June. Hit 1hr 21mins last year and want to beat my brother (1:18:50)
- Weight loss - not really sure of my target here, but initially looking to get down to 16 4 (228 lbs/103 kgs) by the end of the transformation log. I was at 14 7 back in 2012, but that was through just cycling and I didn’t have much/any muscle
- With regards to strength, I’d like to get to a 450 trap bar deadlift, 330 squat. Currently 400 and 275 respectively
Approach:
January (currently have no work) - 1x metabolic, 1x strength workout; 6 days per week. Diet will be based on leveling/lowering blood sugar (i.e. eat clean whole foods, lowish starchy/sugary carbs except morning and around workouts). Looking to get roughly 40% protein
February - June - based on everyone’s love for it on the forum, likely to be 5/3/1 for beginners, but I need to read up on it a bit further; introducing swimming sessions 1-2x/week, peaking at 3/week. Diet likely to be kept as per the above until I stall, at which point I will re-evaluate.
Current measurements:
Weight - 272 (Dec 31st)
Waist - 42 (all taken on 4/1)
Hips - 45.5
Thighs - 28, 28
Chest - 49
Biceps - 15.5, 15
Neck - 17
