freediver111
WKR
So long story short, I was super fit 8 years ago and doing crossfit/gym/runs all the time. Moved for a job where we lived in a remote area far from a gym. Bad news is that I got fat. Not crazy fat, but a good 30-40 over "fit" weight.
Fast forward to two years ago when we moved back to a town, but still a very small, rural town. Joined a gym and started getting back to a fitness routine. After a few years I dropped weight but not a lot. I was drinking beers with my buddies and while I ate healthy, I was still eating a little too much portion wise and too many carbs.
A few moths ago I decided to just go hardcore and switched to a Primal Blueprint diet and continue to hit the gym, but add more runs.
I'm 6'0, currently 220 lbs, but two months ago before Primal BP I was 240. Beer and other carbs were my major enemy. I was a big fan of Ritz and PB as a snack.
So here's my routine. Hope it helps someone but also hope to get any advice as needed:
Mon: Legs and Core workout. Our little gym here in town kind of sucks, but I make do. Smith machine squats (no real squat rack), hip sled leg squats, one legged squats with barbells, leg curls, leg raises, etc. Not the best, but all I have for options at this gym.
Tue: Chest/Tri. Bench, push downs, cable pulls, skull crushers, etc
Wed: Biceps. A variety of curls, etc.
Thurs: Shoulders and core.
So these are all 10 rep sets. Start with a weight you can do 10 reps for three sets. After a week or two, go to 4 sets, then 5, then back to 3 with heavier weight. Try and super set exercises with as little rest as possible between. On a 3 set day it doesn't take long to do, maybe 30 minutes in the gym.
I add in 2-3 runs per week on my lunch breaks as well. I'm a slow runner and only muster 9:30 mins/mile. I suck at running apparently. I'll run 2 to 4 miles, typically 3 miles is my usual but I'll try and run a slightly faster 2 mile run or try and do sprints on a 2 mile run.
Weekends I try and get a good hike in and generally stay pretty busy/active.
Any help with my running? I'm a bigger guy, but have never been a fast runner. Even when I was 190 and in the best shape of my life I was slow. I used to do a little crossfit but it's so expensive in my town that I can't justify the cost currently.
Trying to get back to 195-200. Don't want to be scrawny, but looking to lose belly fat and any extra fat.
Meals for those that are interested:
BFast: Usually 2 eggs and half an avocado. Sometimes 2 egg veggie omelet. Sometimes a protein shake.
10 am snack: Handful of almonds.
Lunch: Some leftover dinner (see dinners).
mid afternoon snack/Pre workout: A banana or apple, maybe a cheese stick once in a while.
Dinner: We like a lot of recipes from the quick and easy primal blueprint recipe book. Elk steak and roasted veggies, Spaghetti squash, Chicken and salad, Cauliflower "fried rice", etc...mostly meat, veggie, salad. We make our own salad dressing (rice vinegar, olive oil, garlic, s&P, dried basil).
Once in a while we have some red wine and a square or two of dark chocolate. I also have a bunch of pepperoni sticks/jerky we make from our elk and deer but I only snack on that once a week or once every 2 weeks, usually when I'm out for a long day of hiking.
So, any advice you want to throw at me for lifting, running, diet, etc. feel free.
I could have just asked for advice, but I decided to write down my routine in case anyone was struggling and wanted some ideas.
Thanks!
Fast forward to two years ago when we moved back to a town, but still a very small, rural town. Joined a gym and started getting back to a fitness routine. After a few years I dropped weight but not a lot. I was drinking beers with my buddies and while I ate healthy, I was still eating a little too much portion wise and too many carbs.
A few moths ago I decided to just go hardcore and switched to a Primal Blueprint diet and continue to hit the gym, but add more runs.
I'm 6'0, currently 220 lbs, but two months ago before Primal BP I was 240. Beer and other carbs were my major enemy. I was a big fan of Ritz and PB as a snack.
So here's my routine. Hope it helps someone but also hope to get any advice as needed:
Mon: Legs and Core workout. Our little gym here in town kind of sucks, but I make do. Smith machine squats (no real squat rack), hip sled leg squats, one legged squats with barbells, leg curls, leg raises, etc. Not the best, but all I have for options at this gym.
Tue: Chest/Tri. Bench, push downs, cable pulls, skull crushers, etc
Wed: Biceps. A variety of curls, etc.
Thurs: Shoulders and core.
So these are all 10 rep sets. Start with a weight you can do 10 reps for three sets. After a week or two, go to 4 sets, then 5, then back to 3 with heavier weight. Try and super set exercises with as little rest as possible between. On a 3 set day it doesn't take long to do, maybe 30 minutes in the gym.
I add in 2-3 runs per week on my lunch breaks as well. I'm a slow runner and only muster 9:30 mins/mile. I suck at running apparently. I'll run 2 to 4 miles, typically 3 miles is my usual but I'll try and run a slightly faster 2 mile run or try and do sprints on a 2 mile run.
Weekends I try and get a good hike in and generally stay pretty busy/active.
Any help with my running? I'm a bigger guy, but have never been a fast runner. Even when I was 190 and in the best shape of my life I was slow. I used to do a little crossfit but it's so expensive in my town that I can't justify the cost currently.
Trying to get back to 195-200. Don't want to be scrawny, but looking to lose belly fat and any extra fat.
Meals for those that are interested:
BFast: Usually 2 eggs and half an avocado. Sometimes 2 egg veggie omelet. Sometimes a protein shake.
10 am snack: Handful of almonds.
Lunch: Some leftover dinner (see dinners).
mid afternoon snack/Pre workout: A banana or apple, maybe a cheese stick once in a while.
Dinner: We like a lot of recipes from the quick and easy primal blueprint recipe book. Elk steak and roasted veggies, Spaghetti squash, Chicken and salad, Cauliflower "fried rice", etc...mostly meat, veggie, salad. We make our own salad dressing (rice vinegar, olive oil, garlic, s&P, dried basil).
Once in a while we have some red wine and a square or two of dark chocolate. I also have a bunch of pepperoni sticks/jerky we make from our elk and deer but I only snack on that once a week or once every 2 weeks, usually when I'm out for a long day of hiking.
So, any advice you want to throw at me for lifting, running, diet, etc. feel free.
I could have just asked for advice, but I decided to write down my routine in case anyone was struggling and wanted some ideas.
Thanks!
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