Right, Time to sort myself out

[safc_graeme]

I've spent the last fortnight or so just sat on my backside eating rubbish and doing very little exercise. I'm going away at the start of July for a few days, so I have roughly a month to sort myself out into something vaguely resembling an athletic human being by then.

The basics:
I can run 10km easily enough.
I'm the type of person who is willing to hit the gym for 2/3 hours a day, 5 days a week if necessary.
I work evenings, so I've got all day from waking up until about 4pm to do anything
I play footy 3/4 times a week.

I'll upload photos too, but I'm in the worst shape I've been in in the last 2 years at the minute, so don't take the piss too much!!

Basically I'd just like a bit of advice. What's the best ways to be dropping the body fat, and showing a bit more definition in a month? I can get away with eating well, and I'm not a big drinker anyway but I'll be knocking the booze on the head for the duration too. Not necessarily to aid the diet, but because if I have a drink I'll eat rubbish and not do anything the next day.

Cheers folks

[Banks]

Originally Posted by safc_graeme

I've spent the last fortnight or so just sat on my backside eating rubbish and doing very little exercise. I'm going away at the start of July for a few days, so I have roughly a month to sort myself out into something vaguely resembling an athletic human being by then.

The basics:
I can run 10km easily enough.
I'm the type of person who is willing to hit the gym for 2/3 hours a day, 5 days a week if necessary.
I work evenings, so I've got all day from waking up until about 4pm to do anything
I play footy 3/4 times a week.

I'll upload photos too, but I'm in the worst shape I've been in in the last 2 years at the minute, so don't take the piss too much!!

Basically I'd just like a bit of advice. What's the best ways to be dropping the body fat, and showing a bit more definition in a month? I can get away with eating well, and I'm not a big drinker anyway but I'll be knocking the booze on the head for the duration too. Not necessarily to aid the diet, but because if I have a drink I'll eat rubbish and not do anything the next day.

Cheers folks

Im 12 weeks into the exact same thing mate, whats you current body fat?

I was only 17% and its took me this long to get to 12%, you might not get the results you want in such a short timeframe.

[safc_graeme]

Originally Posted by Banks

Im 12 weeks into the exact same thing mate, whats you current body fat?

I was only 17% and its took me this long to get to 12%, you might not get the results you want in such a short timeframe.

I've always dropped weight quite quickly, so I'm hoping for something of the same. I'd guess at around 15%, but I've actually got no idea how to work it out!

[Banks]

Originally Posted by safc_graeme

I've always dropped weight quite quickly, so I'm hoping for something of the same. I'd guess at around 15%, but I've actually got no idea how to work it out!

Unless you own callipers its only a rough way of working it out but if you but I use this:
http://www.active.com/fitness/calculators/bodyfat.htm

[Mackem Tommy]

Originally Posted by Banks

Unless you own callipers its only a rough way of working it out but if you but I use this:
http://www.active.com/fitness/calculators/bodyfat.htm

How can that be accurate?

I'm not having a go, I'm genuinely curious. Surely some of those measurements rely on genetics?

[no aim no luck]

I've got a some calipers, but I must be using them wrong, according to the results I got I've got 14% BF, now I know that's wrong. Went on the scales in the gym and that dodgy machine said I had 25% BF.
I'm 5'10" and 13st 10

[Titus]

Originally Posted by Mackem Tommy

How can that be accurate?

I'm not having a go, I'm genuinely curious. Surely some of those measurements rely on genetics?

It's not.

[safc_graeme]

Right, here we go *deep breath*

Taken yesterday evening






Todays workout:
Ran to gym (10km - 55 minutes)
Spent an hour doing chest and then 45 minutes ish doing core

Todays diet so far:
Breakfast - Protein shake, 3 scrambled eggs & wholemeal toast
Post workout - Protein shake, banana

I'm not even sure why I hid my face Like I say though, probably the worst shape I've been in for 2 years, so go easy.

[oROSSo]

Originally Posted by safc_graeme

Todays workout:
Ran to gym (10km - 55 minutes)
Spent an hour doing chest and then 45 minutes ish doing core

Todays diet so far:
Breakfast - Protein shake, 3 scrambled eggs & wholemeal toast
Post workout - Protein shake, banana

I'm not even sure why I hid my face Like I say though, probably the worst shape I've been in for 2 years, so go easy.

what on earth?

[safc_graeme]

Originally Posted by oROSSo

what on earth?

Well, like swiss ball, crunches, twists, pulldowns with the cables. Probably came to about that altogether.

.. what have I done wrong?