The Fitness Guide

[Fenix]

I went on a bulk, reaching 214 lbs before going on a cut and actually lost 20 lbs in 2 months on a ketogenic diet. Now I'm on a low-carb, high protein/high fat bulk and training with progressive overload principles. I'm at about 195 lbs right now and hoping to hit 215 lbs at a lower body fat %.

Nice. And how tall are you, if I may ask? Because 215 lbs sounds very brick-ish even for my height (6'3).

I did do 24 sessions with a personal trainer in the beginning. I don't think it's worth the money, but he did introduce me to new techniques and corrected some lifting forms and positions that I wasn't doing properly. And made sure I was able to stick to a consistent routine.

And that's exactly why I would need one for. I see this as an ideal opportunity to rebuild my routine and technique. Before, I didn't do some important exercises (deadlifts, free squats,...) due to various reasons, real and imagined, and a trainer could help me get past that to make my training as effective as possible. And - which is even more important for me right now - he'd help me to fall back into a routine.

Edit: From the recent picture you posted, you have a very good base to start from as your body fat % is already low.

Yeah, BF% was never one of my problems, although my metabolism slowed down quite a bit in recent years, but that's actually a good thing. While I gain fat a bit easier now, I also started to gain muscle in areas that were very problematic for me before, for instance legs. I weight almost as much as I did when I lifted weights (a bit over 170lbs), although I didn't gain a lot of fat and lost a lot of muscle in my upper body.

I divided my goals into three steps:

1. step is to start and finish the P90X programme (starting tomorrow), while keeping up with running (three times per week, 45 minutes per run. Gains are made through raising speed and distance).

2. step is to start training with a trainer (presumably at the start of December) and to get to the desired strength, weight and BF% (let's say 185-190lbs at 7-8% of BF) in around 6 months. I plan to continue with my cardio training, but indoor and as part of the same training as weighlifting in the coldest months (December, January).

3. After that, I want to start with some serious running (my ultimate goal is to participate at the Marathon of Ljubljana next October) and also implement an additional activity. I'm thinking about either karate or sport climbing.

[cyanide]

Nice. And how tall are you, if I may ask? Because 215 lbs sounds very brick-ish even for my height (6'3).

I'm 5'11", but I'm heavier than I look because genetics gave me a massive lower body.

And that's exactly why I would need one for. I see this as an ideal opportunity to rebuild my routine and technique. Before, I didn't do some important exercises (deadlifts, free squats,...) due to various reasons, real and imagined, and a trainer could help me get past that to make my training as effective as possible. And - which is even more important for me right now - he'd help me to fall back into a routine.

If you can afford it, go for it. Those were my reasons too, as well as to challenge myself.

As for your 3 step goals, they sound good. Your primary goals are endurance and strength, correct? I believe the P90X program is very intense and does not require other exercises (i.e. cardio) otherwise you risk overtraining. Read up on the P90X requirements to be sure. Also, since you didn't mention nutrition here, you're fine with knowing what to eat?

[Fenix]

As for your 3 step goals, they sound good. Your primary goals are endurance and strength, correct? I believe the P90X program is very intense and does not require other exercises (i.e. cardio) otherwise you risk overtraining. Read up on the P90X requirements to be sure.

You can do P90X in three versions: a normal one, a washed down one, and there's also a so-called 'doubles' version, which is basically a normal P90X with added cardio. But I must say - and I'm just two day in - that I'm simply not in good enough shape to do anything more than the core training.

Also, since you didn't mention nutrition here, you're fine with knowing what to eat?

Yeah, I've definitely got back on track as far as my eating habits go. Actually, I'm eating better than I did two, three years ago, when I was in best shape of my life. This is another good think I expect to come out with: I broke out of a very monotonous diet, which now enables me to build a new one, this time a healthier and much more diverse one. I probably still eat too much carbs, though.

[hova-]

I'm in the best shape of my life right now I think. Okay, I don't have much muscle masses, but I'm working on it. I don't want to look bodybuilder-like, just gain some weight (only 75 kg on 1,93m -> actually I don't look that thin, I just don't weigh a lot -> no muscles).

But the most important thing for me is to gain power and stamina and reduce my bodyfat to be in best soccer shape. I only lift weights for fun and with the hope to gain at least some muscles. But maybe I'm doing it wrong or don't eat enough proteins. I also don't want to eat low carb because bread, noodles etc. is my favourite food.

[cyanide]

So I'm trying out a new training routine.

Instead of doing several exercises for 2–3 muscle groups each workout day, I am going to try doing a full-body workout three times a week where only one exercise is being performed on each muscle group. The advantage of this is despite only doing one exercise per muscle group, they get stimulated three times a week instead of once a week. There has been findings that 2–3 sets on a muscle group is enough to fatigue and stimulate muscle growth. Also, I believe this routine will help better condition myself for basketball season coming up.

With compound exercises and the largest muscle groups at the top, I'm arranging the sequence to typically be like this:

1. Legs
2. Back
3. Chest
4. Lats
5. Shoulders
6. Tris
7. Bis
8. Abs/Calves/Traps

The routine is as follows:

Day 1—Monday
Squats
Cable Pulls
Bench Press
Lat Pulldowns
Military Press
Dips
Barbell Curls
Shrugs

Day 2—Wednesday
Deadlifts
Lunges
Dumbell Bench Press
Pull Ups
Lateral Raises
Tricep Pulldowns
Incline Dumbell Curls
Bicycle Kicks

Day 3—Friday
Squats
Dumbell Rows
Dumbell Flys
Cable Lat Pulldowns
Upright Row
Skull Crushers
Hammer Curls
Seated Calf Raises

You might wonder why there's only one abdominal exercise being done once a week. This is because I currently have a strong core, and compound exercises such as squats and deadlifts will work on my abs as secondary muscles. Abdominal definition is largely dependent on body fat and high repetitions, and while I would not dismiss abs, it's not part of my current training goals.