A new me!

[Cammpos]

Ok, figured I’d start a log and actually stick to something for once. Been coasting way too long. Shit habits, overweigh, training on and off with no real direction and just eating junk.

Time to sort it out. Goal’s pretty simple. I want drop the excess weight, clean things up, train properly and build a healthier routine I can actually maintain. Not chasing anything crazy, just want to get back to feeling and looking like I should when I was younger. I’ve been ghosting here for a bit and the vibe seems fantastic people call it how it is but still back each other. That’s kinda what I need. Bit of accountability and somewhere to track progress so I can look back and see if I actually did the work or just talked about it. I’ll be logging training, food, wins, stuff ups… all of it.

Doing this for me at the end of the day, but putting it out there so I’ve got nowhere to hide. Let's see how I go.

 

[Cammpos]

Age: 50
Height: 188cm
Weight: 135kg

Training will be a 5 day split Monday–Friday:
Chest/Triceps
Back/Biceps
Shoulders/Triceps
Legs
Arms + bench

30 mins cardio every day plus a goal of 10k steps where I can.

Diet will vary but to give you an idea:

Breakfast: 6 scrambled eggs, Protein shake post workout
Meal 1: Chicken, rice, veggies
Meal 2: Chicken, rice, veggies
Dinner: Salmon/Steak/Chicken etc with veggies


I did some legs yesterday...
Leg press: 130x12, 140x12, 160x8
Calf raise: 100x15 x4
Leg curl: 60x20, 70x12, 70x12, 70x10
Leg extension: 55x15 x4

 

[Xtoxk]

Nice and simple layout. Have you already calculated how many calories you’d be eating daily and protein to carb ratio ?

 

[Cammpos]

Nice and simple layout. Have you already calculated how many calories you’d be eating daily and protein to carb ratio ?

I haven’t calculated exact calories or protein to carb ratio. What is a good start to that?

 

[shebabs]

High protein. A good place to start would be calculating your bmr “base metabolic rate” and eat around there. Hitting your protein goals should be quite easy since your choice is maily chicken, very high in protein and low in calories. I’d start at 250 / 300 g of protein and keep carbs anywhere from 200g to 100g or even carb cycling if you’re willing to do that.

 

[darkHORSE]

The whole “I’ll start soon” phase is what keeps blokes stuck for years. You don’t need perfect bud, you just need consistent. Good on you for doing this. Keep it simple, train 3to 4 times a week, clean up the junk, keep protein high and just stack weeks. Logging everything help, even the stuff ups cause that’s where most people disappear, you won’t if you own it. Give it 12 weeks of proper effort and you’ll already look and feel like a different bloke.

 

[Cammpos]

Well it’s been a great day! Got up this morning and hit the gym. Started with cardio and..

Barbell bench warm-up: Bar x15, 40x10, 50x10
Barbell bench: 60x6, 60x6, 60x4, 60x5
Hammer Strength incline: 20x12, 25x10, 30x8, 35x6
Dumbbell bench: 20x10, 22.5x8, 25x8, 27.5x6
Machine fly: 30x15, 40x15, 50x15, 50x12
Tricep dip (assisted): 40x15, 65x12, 65x12, 65x12
High pulley tricep pushdown: 20x15, 25x12, 30x10, 20x15

Post workout had a protein shake, 6 scrambled eggs and 2 packs of oats. Feeling good. Back and bis tomorrow

 

[Cammpos]

Also wanted to note how much easier getting dumbbells into position for dumbbell bench was. In the past that was always a struggle but today it felt quite easy which mean I can push harder next time.