Training/Fitness regime help?
Discussion
Possibly a case of too many cooks, but getting so much conflicting advice...
briefly - I'm a big lad, circa 130kgs at about 5'10/11? Not fit. Not muscular, naturally wide shoulders, so while looking fat I don't look 20+ stone fat.
Aims? a bit of everything??? I need to get stronger for Rugby, and fitter, but also would quite like to loose the fat and sort my appearance out. Nothing sexy about wearing 42" trousers and 19" neck shirts at 25, I have 3 weddings this summer and would quite like to not be in a clown suit...
Currently - Doing weights on rotation by muscle group, (so arms, chest, back, abs, shoulders, legs) with my housemate who has trained on and off for years, weights are going up nicely, form and posture etc has improved (no more bingo wings lol), we are managing 5 or 6 days in 7, I logged a week so I can break down by exercise what we are doing if it helps?
I also have just started very early rugby preseason I play prop, and we are just doing touch for about 90 mins, which is frustrating for me but good for a bit of teamwork and cardio, plus I can't really catch so...
I take delivery of a new bike on Friday, intending to cycle into work (8 mile round trip) a couple of days a week if not more as the weather clears up a bit, basically because its cheaper than £5/day parking.
I need help working out
A) diet, I've cut alot of crap, but still not got it nailed, have used myfitness pal in the past when calorie counting, but am not currently using it.
B) what exercises I actually need to be doing to improve strength, stamina, fitness and appearance, loads of plans online but there is always one thing I can't currently do in there - chin ups/pull ups/dips usually.
C) a plan to make it all work.
I've been at the gym since March? Also on an ECA stack, got about 2/3 weeks left of that, intending to have a month or so off it once I'm out.
TL;DR
Diet/Fitness/Strength plan for 3 weddings and a Prop?
briefly - I'm a big lad, circa 130kgs at about 5'10/11? Not fit. Not muscular, naturally wide shoulders, so while looking fat I don't look 20+ stone fat.
Aims? a bit of everything??? I need to get stronger for Rugby, and fitter, but also would quite like to loose the fat and sort my appearance out. Nothing sexy about wearing 42" trousers and 19" neck shirts at 25, I have 3 weddings this summer and would quite like to not be in a clown suit...
Currently - Doing weights on rotation by muscle group, (so arms, chest, back, abs, shoulders, legs) with my housemate who has trained on and off for years, weights are going up nicely, form and posture etc has improved (no more bingo wings lol), we are managing 5 or 6 days in 7, I logged a week so I can break down by exercise what we are doing if it helps?
I also have just started very early rugby preseason I play prop, and we are just doing touch for about 90 mins, which is frustrating for me but good for a bit of teamwork and cardio, plus I can't really catch so...
I take delivery of a new bike on Friday, intending to cycle into work (8 mile round trip) a couple of days a week if not more as the weather clears up a bit, basically because its cheaper than £5/day parking.
I need help working out
A) diet, I've cut alot of crap, but still not got it nailed, have used myfitness pal in the past when calorie counting, but am not currently using it.
B) what exercises I actually need to be doing to improve strength, stamina, fitness and appearance, loads of plans online but there is always one thing I can't currently do in there - chin ups/pull ups/dips usually.
C) a plan to make it all work.
I've been at the gym since March? Also on an ECA stack, got about 2/3 weeks left of that, intending to have a month or so off it once I'm out.
TL;DR
Diet/Fitness/Strength plan for 3 weddings and a Prop?
Not a lot to add other than I want to get back into rugby this year, currently about 80kg at 6'2" (albeit as a back) - looks like I could do with putting some weight on if I want to stop you!!
With regards to the fitness/strength, I'd have thought you'd want a combination of weights and interval training to go alongside the cycling and training. When I used to play I'd do 2 weights sessions a week focusing on compound lifts like squats, dead lifts, bench and military press (wouldn't really bother with many isolation exercises), 1 interval session and 1 sprint session. I'd also do some plyometrics for explosive power. By nailing these things it should help with the appearance as well.
With regards to diet, is there any reason you've stopped using MFP? I'm not the best placed on giving diet advice as I've never tried to lose weight, but I tend to stick to chicken and red meats, brown rice/pasta, eggs, veg, nuts, fish, drink lots of water and take protein shakes post training, and it works well for me. I always read calories in vs calories out and so would have thought calorie counting on MFP would be quite helpful when trying to lose weight.
The above probably isn't much help but hopefully someone will be a long with better advice shortly.
With regards to the fitness/strength, I'd have thought you'd want a combination of weights and interval training to go alongside the cycling and training. When I used to play I'd do 2 weights sessions a week focusing on compound lifts like squats, dead lifts, bench and military press (wouldn't really bother with many isolation exercises), 1 interval session and 1 sprint session. I'd also do some plyometrics for explosive power. By nailing these things it should help with the appearance as well.
With regards to diet, is there any reason you've stopped using MFP? I'm not the best placed on giving diet advice as I've never tried to lose weight, but I tend to stick to chicken and red meats, brown rice/pasta, eggs, veg, nuts, fish, drink lots of water and take protein shakes post training, and it works well for me. I always read calories in vs calories out and so would have thought calorie counting on MFP would be quite helpful when trying to lose weight.
The above probably isn't much help but hopefully someone will be a long with better advice shortly.
With pull ups and dips you could try static holds - do one pull up (even if totally cheating) and hold yourself up there, or lower yourself as slowly as possible. Same with dips. I'm sure there are more complicated methods, other people on here will know.
For rugby, if you're not wanting to just put on more muscle, there are workouts for strength and power which are usually based around basic lifts like the squat.
Stuff like circuits and crossfit-style workouts would help burn calories and help your cardio without being boring. Touch rugby definitely will help.
For rugby, if you're not wanting to just put on more muscle, there are workouts for strength and power which are usually based around basic lifts like the squat.
Stuff like circuits and crossfit-style workouts would help burn calories and help your cardio without being boring. Touch rugby definitely will help.
SpunkyGlory said:
Not a lot to add other than I want to get back into rugby this year, currently about 80kg at 6'2" (albeit as a back) - looks like I could do with putting some weight on if I want to stop you!!
With regards to the fitness/strength, I'd have thought you'd want a combination of weights and interval training to go alongside the cycling and training. When I used to play I'd do 2 weights sessions a week focusing on compound lifts like squats, dead lifts, bench and military press (wouldn't really bother with many isolation exercises), 1 interval session and 1 sprint session. I'd also do some plyometrics for explosive power. By nailing these things it should help with the appearance as well.
With regards to diet, is there any reason you've stopped using MFP? I'm not the best placed on giving diet advice as I've never tried to lose weight, but I tend to stick to chicken and red meats, brown rice/pasta, eggs, veg, nuts, fish, drink lots of water and take protein shakes post training, and it works well for me. I always read calories in vs calories out and so would have thought calorie counting on MFP would be quite helpful when trying to lose weight.
The above probably isn't much help but hopefully someone will be a long with better advice shortly.
Hahaha yeah I like playing crash as well, short ball and straight through the opposition.With regards to the fitness/strength, I'd have thought you'd want a combination of weights and interval training to go alongside the cycling and training. When I used to play I'd do 2 weights sessions a week focusing on compound lifts like squats, dead lifts, bench and military press (wouldn't really bother with many isolation exercises), 1 interval session and 1 sprint session. I'd also do some plyometrics for explosive power. By nailing these things it should help with the appearance as well.
With regards to diet, is there any reason you've stopped using MFP? I'm not the best placed on giving diet advice as I've never tried to lose weight, but I tend to stick to chicken and red meats, brown rice/pasta, eggs, veg, nuts, fish, drink lots of water and take protein shakes post training, and it works well for me. I always read calories in vs calories out and so would have thought calorie counting on MFP would be quite helpful when trying to lose weight.
The above probably isn't much help but hopefully someone will be a long with better advice shortly.
Not using MFP because I don't have a weight target? Not that fussed about what the scales say provided I'm happy I look ok, can play a full 80 mins and feel strong on line outs, scrums etc.
Quite happy to keep gaining muscle provided I'm binning off the fat, happy to look a bit like a gorilla in a suit provided its because its muscles, but not if its squishy.
Will look up plyometrics
maxxy - thanks
If your mate is helping you out, I'd stick with him for a bit longer unless you feel what he's getting you to do isn't working. If you're moving in the right direction, then that's all that matters. (If he's really helping you out then he'll be a bit annoyed that you've started asking elsewhere...)
Hoofy said:
If your mate is helping you out, I'd stick with him for a bit longer unless you feel what he's getting you to do isn't working. If you're moving in the right direction, then that's all that matters. (If he's really helping you out then he'll be a bit annoyed that you've started asking elsewhere...)
Already chatted to him and he's happy to try a new routine after he's back from his holiday, so thats coolGassing Station | Health Matters | Top of Page | What's New | My Stuff