[JOETHOMPSON]

Hello everyone, I am new to the forum. I am really into fitness and have been for a several years. However, due to ankle surgery, my son being born, and a subsequent severe blow to my exercise and eating habits I am in nowhere near the shape that I would like to be. Tomorrow I will be starting really basic eating and exercise plan. I would like to try something that I think would be neat. I will post my Diet and Exercise Program here along with my starting bodyweight and significant measurements. I will post regular updates that include weekly weight and measurements, and also let you know if I stuck to my eating plan and workouts. Here is my eating plan and exercise program... I will post starting bodyweight and measurements here tomorrow... Just a little info on myself. I am an active duty Air Force Staff Sergeant. I am a Hydraulic Systems troop on C-130 E/H/J's. I work swing-shift which is 3pm-12am or more often than not..0200. with a wife and kid that I am extremely devoted to I have plenty going on in my life so I want to make it clear that I am not about to set up a cot in the back of a gym somewhere. I just want to see how fast I can get results from a solid workout and eating program. My goal is to get down to 10% bodyfat by 22 September of this year. Here are the Programs:

MEALS: 0700- 3 EGGS, 16oz VIT-D MILK
0930- 1/2 SANDWICH, 16oz MILK
1200- 1 SANDWICH, 1 PIECE OF FRUIT, 16oz MILK
1500- 1 PEICE OF SMOKED SAUSAGE, 16oz MILK
1800- 12oz MEAT, 2 SERV. VEGETABLES, 32oz MILK
2000- 48oz MILK

WORKOUT: MON/WED/FRI
1 HOUR OF KICK-BOXING TRAINING (serious, not tae-bo) ON MONDAY, 30 MINUTES OF INTERVAL TRAINING ON CARDIO EQUIPMENT ON WED&FRI
1. DB Shoulder press 3x6-10
2. Power Clean 3x5
3. Incline DB Bench Press 2x6-10
4. Pull Ups 2x As Many As Possible
5. BB Bench Press 2x6-10
6. 1 Arm DB Row 2x6-10
7. Incline DB Curl 3x6-10
8. Cable Tricep Pressdown 3x6-10
9. Ab Exercises 4x15-50 of different exercises

WORKOUT: TUE/THUR/SAT or SUN
1 HOUR OF KICKBOXING TRAINING ON TUE&THUR, 30 MIN OF INTERVAL
TRAINING ON SAT or SUN
1. Squat 1x20
2. Stiff Legged Deadlift 1x20
these first two exercises will start of at 50lbs. and 5 pounds will be added every workout until 225lbs is reached.
3. 1 Leg Toe Press 5x5
4. Wrestler's Bridge 3x5-?
5. Neck Rotations 3x50-?
6. Ab Exercises 4x light if at all

I think this is a well thought out plan. I will adjust the amount of food that I eat depending on my weekly weigh-in and measurements. Also, I am not starting this all at once, I have been soing the Kick-boxing class for the past 2 months and I started lifting weights again regularly about 3 weeks ago.

Let me know what you think. I hope that my results will inspire/help somone else make a change and improve the quality and length of your life. Thanks for reading this ultra long post.

[cpty1]

Joe,

Welcome to the forum and good luck on the program. Keep us posted.

[robomanusa]

Welcome to the forum and goodluck on your weight loss program.

I knew a Joe Thompson from Southern Ohio that joined the Air Force, haven't seen him in awhile.

[tightloop]

Welcome to the forum...

[Catfish]

Sounds like you've got a pretty well thought out program.

In a similar condition as you are - got into a little car wreck last fall that kept me from doing any exercise, and just kept eating and getting fat.

I'd offer the following as something to consider for your program:

1. Work out chest on the same day you work out your triceps
2. Work out your back and bi's on the same day
3. Your cardio looks good, maybe include some ladder drills to focus on improving your foot speed (I've got a bunch of ladder drills, let me know if you'd like them)
4. You might want to try having a 'protien' shake at the end of the day before you go to bed. That will allow your muscles to get their energy while you sleep, and your fat will burn off quicker while you sleep as well.

My workouts follow a different routine, largely because I don't have a big chunk of time to hit the gym all at once:

M-F 30 minutes of cardio at oh-dark hundred. it'll vary from easy/mod/hard

at lunch:
M - chest/tris
T - back/bis
W - no wieght
T - shoulders/abs
F - arms

after work:
Tues - Footwork/cardio
Fri - footwork/cardio

all my weight lifting is done with 6 different exercises per body part, and then 2 sets of 15 per each exercise.

Take what you think will work for you, looks like you're dedicated enough to pull it off!

Welcome to the forum

Derrick

[JOETHOMPSON]

Thanks everyone. I will update weekly. Sorry Robo, I am from Louisian. Catfish, pm me with the ladder drills. Are these the drills that use a rope ladder stretched out on the ground with the rungs at different distances? I will do just about anything that will get me outside to keep my cardio fun. I do the kick-boxing for my lunch hour 3 nights a week. I decided on this workout schedule to get me back in the gym alot, but I can get the workouts including the cardio done in about 75 minutes shorter on leg day. This allows me to get back home and get my dry fire practice in before I have to get ready for work. Again, thank you all.

[JOETHOMPSON]

OK, I started Monday and have been doing good. My starting bodyweight was 206 and my waist measured 40".

[Catfish]

Make sure to do a BMI now, before you really get started cranking it out. (in other words, test your body fat now, and say every 6-8 weeks).

Best of luck with your program, it's really just a question of will.