StewYZF750
Well-Known Member
Re: TASM Fitness Thread. Shirts off Challenge continues! RISE OF THE SPIDER-MEN Sept
I bought myself a bench when my daughter was two months old. Once she was settled down in bed for the evening I'd go out to the garage and do my hour's full body workout, 3 times a week. It's not that hard to find 3 hours a week and it does make quite a difference to your physique, eating right is probably the harder part IMO (if you're sticking to a calorie restriction while hitting your protein targets etc). <edit> I should add that my wife was in the house while I was in the garage<edit>
I started out with the "Ten Tiger's Full Body Workout" (I think it's a Men's Health thing) which is just two simple workouts based around compound lifts, A and B workouts which you alternate between. If you can squeeze in 15-20 minutes of intense cardio everyday then that will also help shift some bodyfat.
I've even done a couple of early morning (*4-5am) cardio sessions before when the little one has woken for a "middle of the night" feed and I've not been able to get back to sleep myself.
Now I joke that I have around 15 years of serious lifting before my daughter starts bringing home boyfriends, for that extra firm handshake, lol.
As for the diet, be strict with yourself. Calculate your TDEE (Total daily energy expenditure) to get your daily calorie needs to maintain your weight. Eat 1g of protein per lb of lean mass (4cals per gram of protein eaten) , 0.5g of fat per lb of lean mass (9cals per g of fat eaten). Use your remaining calories to eat in whichever form you like (carbs/fats/protein). You can recalculate the numbers as you lose weight (if you're planning on losing weight that is).
Details of the Ten tigers full body workout:
Workout A
Squats
bench press
deadlift
military press
chinups/pullups
Workout B
Hack squats
dips
stiff legged deadlift
dumbbell shoulder press
bent over rowing
Sets and reps 3x10, start with a weight you can just fail the last rep on the last set with, when you can do 3x12 up the weight.
I'll give you my experience, I'm not saying it's right for everyone - just what has worked for me:
I bought myself a bench when my daughter was two months old. Once she was settled down in bed for the evening I'd go out to the garage and do my hour's full body workout, 3 times a week. It's not that hard to find 3 hours a week and it does make quite a difference to your physique, eating right is probably the harder part IMO (if you're sticking to a calorie restriction while hitting your protein targets etc). <edit> I should add that my wife was in the house while I was in the garage<edit>
I started out with the "Ten Tiger's Full Body Workout" (I think it's a Men's Health thing) which is just two simple workouts based around compound lifts, A and B workouts which you alternate between. If you can squeeze in 15-20 minutes of intense cardio everyday then that will also help shift some bodyfat.
I've even done a couple of early morning (*4-5am) cardio sessions before when the little one has woken for a "middle of the night" feed and I've not been able to get back to sleep myself.
Now I joke that I have around 15 years of serious lifting before my daughter starts bringing home boyfriends, for that extra firm handshake, lol.
As for the diet, be strict with yourself. Calculate your TDEE (Total daily energy expenditure) to get your daily calorie needs to maintain your weight. Eat 1g of protein per lb of lean mass (4cals per gram of protein eaten) , 0.5g of fat per lb of lean mass (9cals per g of fat eaten). Use your remaining calories to eat in whichever form you like (carbs/fats/protein). You can recalculate the numbers as you lose weight (if you're planning on losing weight that is).
Details of the Ten tigers full body workout:
Workout A
Squats
bench press
deadlift
military press
chinups/pullups
Workout B
Hack squats
dips
stiff legged deadlift
dumbbell shoulder press
bent over rowing
Sets and reps 3x10, start with a weight you can just fail the last rep on the last set with, when you can do 3x12 up the weight.
