Long time listener...first time poster. H&F has been really insightful---a big thanks to you veterans. I used to run quite a bit, but after lurking around in H&F I prefer weights and my Concept2 now.
I think I have a decent plan---please speak up if you think otherwise.
I've lost 11 lbs over the last 5 months while doing Stronglifts 5x5. Prior to that I had very little weightlifting experience. Now, I'd like to shed about 10 lbs of fat over the next 10 weeks before the swim suits come out in my part of the country. Below is my plan
Exercise:
Monday: Stronglifts 5x5, 2nd short workout (e.g. 10 minutes of Anaerobic)
Tuesday: Walk 2-3 extra miles, 10 minutes of Anaerobic
Wednesday: 30-45 minutes rowing (i.e. Aerobic)
Thursday: Stronglifts 5x5, 2nd short workout (Anaerobic)
Friday: Walk 2-3 extra miles, 10 minutes of Anaerobic
Saturday: 30-45 minutes rowing (i.e. Aerobic)
Sunday: Rest and Stretching
Diet:
Sunday-Thursday: Net 1,800 calories (e.g. about 700 calorie deficit)
Friday & Saturday: Net 2,500 calories (seems to be my maintenance level)
Protein: 150 g / day
Fats: 50% of calories after protein
Carbs: 50% of calories after protein
Alcohol: Friday and Saturdays (usually keep it under 750 calories/day)
I generally eat pretty clean now (except maybe Fri-Sat)
Answers to anticipated questions:
1) Male, age 40
2) Currently 189 lbs, waist 34", height 6'
3) 5x5s --- Squat 190, Bench 190, Deadlift 270, nothing to brag about but I "went and moved some heavy stuff" as somebody here suggested
4) The anaerobic workouts mentioned above are the bodyweight "Train Fatty McGee" variety (e.g. Burpees + Sprints, Push-ups + Burpees + Air Squats, Concept2 500m intervals, etc.). I'm pretty decent at this stuff as it reminds me of military calisthenics
5) I don't belong to a gym--I have >3 children, so time mgmt is paramount
6) Equipment: Power Rack, Barbell & Plates (no bumpers), a few dumbells, Concept 2 rower, shoes, and yes an evil treadmill
7) I wasn't trying to lose weight during last 5 months--just happened. It was likely caused by switching to cleaner diet, increased metabolism, extra 1-2 pounds of lean muscle
8) I had never squatted before---it took longer to get the form down
9) The walking is included because it's available while a kid is at a practice, plus the 5x5s wear me out (especially at a calorie deficit).
10) Crossfit is not an option right now. The local box hours don't fit my family schedule. I tried it out last summer though and it was pretty solid with a few exceptions.
I think I have a decent plan---please speak up if you think otherwise.
I've lost 11 lbs over the last 5 months while doing Stronglifts 5x5. Prior to that I had very little weightlifting experience. Now, I'd like to shed about 10 lbs of fat over the next 10 weeks before the swim suits come out in my part of the country. Below is my plan
Exercise:
Monday: Stronglifts 5x5, 2nd short workout (e.g. 10 minutes of Anaerobic)
Tuesday: Walk 2-3 extra miles, 10 minutes of Anaerobic
Wednesday: 30-45 minutes rowing (i.e. Aerobic)
Thursday: Stronglifts 5x5, 2nd short workout (Anaerobic)
Friday: Walk 2-3 extra miles, 10 minutes of Anaerobic
Saturday: 30-45 minutes rowing (i.e. Aerobic)
Sunday: Rest and Stretching
Diet:
Sunday-Thursday: Net 1,800 calories (e.g. about 700 calorie deficit)
Friday & Saturday: Net 2,500 calories (seems to be my maintenance level)
Protein: 150 g / day
Fats: 50% of calories after protein
Carbs: 50% of calories after protein
Alcohol: Friday and Saturdays (usually keep it under 750 calories/day)
I generally eat pretty clean now (except maybe Fri-Sat)
Answers to anticipated questions:
1) Male, age 40
2) Currently 189 lbs, waist 34", height 6'
3) 5x5s --- Squat 190, Bench 190, Deadlift 270, nothing to brag about but I "went and moved some heavy stuff" as somebody here suggested
4) The anaerobic workouts mentioned above are the bodyweight "Train Fatty McGee" variety (e.g. Burpees + Sprints, Push-ups + Burpees + Air Squats, Concept2 500m intervals, etc.). I'm pretty decent at this stuff as it reminds me of military calisthenics
5) I don't belong to a gym--I have >3 children, so time mgmt is paramount
6) Equipment: Power Rack, Barbell & Plates (no bumpers), a few dumbells, Concept 2 rower, shoes, and yes an evil treadmill
7) I wasn't trying to lose weight during last 5 months--just happened. It was likely caused by switching to cleaner diet, increased metabolism, extra 1-2 pounds of lean muscle
8) I had never squatted before---it took longer to get the form down
9) The walking is included because it's available while a kid is at a practice, plus the 5x5s wear me out (especially at a calorie deficit).
10) Crossfit is not an option right now. The local box hours don't fit my family schedule. I tried it out last summer though and it was pretty solid with a few exceptions.
Critique my plan to cut 10 lbs of fat in 10 weeks
