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Replying to post 2 by Zzyzx]
Zzyzx, thanks for sharing – your story is inspiring and you have some really great tips there. It’s encouraging to know that a focus on fitness does not need to stop because of age. Not to mention 335lbs bench press is impressive!
What kind of fitness training did you do in the elite unite? I’ve taken an interest in elite military fitness training – specifically how the Navy SEALs train – and would like to know.
Regarding diet, what kinds of protein do you eat?
To answer a few of your questions and add a bit more. I’m in my early forties, 6’ tall and around 212lbs right now. Body fat is pretty close to yours, around 18-20% (using calipers). (Why do I feel like I’m placing an online dating add right now?:lol:)
Played ice hockey competitively since I was 5 years old and finished up my career playing semi-pro in Europe at the ripe old age of 34. Along the way I also took up an interest in martial arts. So fitness had always been a part of my life in one way or another up until then. But when I stopped playing hockey (and exercising) the problem is I kept eating (and drinking) like a hockey player, got lazy like a couch potato and of course gained weight (quite a bit of it). Finally got fed up with having to buy new pants so I decided to get fit again about three years ago.
I’ve realized weight loss is more about what you eat (and don’t eat) than what you do in the gym. I monitor caloric intake and eat very well. Generally try to eat smaller meals (usually around 300-400 calories each) about every 2-3hrs. Works out to about 5-6 meals per day or 2k-3k calories. I eat plenty of fruit/veggies and protein. I don’t believe in low carb diets especially if one wants to work out intensely. So I do eat complex carbs. I take a multi vitamin and fish oil daily. I stay away from other supplements but do have a scoop of whey protein isolate powder after a workout to help with recovery. I’m blessed because my wife is a great cook and into fitness and healthy eating as well (in fact she is a runner). That makes it easier for me.
To answer your question regarding workout preferences, I have many. Right now I’m following a workout schedule I put together for myself. It’s rather eclectic in that incorporates boxing, weights, calisthenics, circuit training, swimming, running, rollerblading, bike riding and rest. If I had to describe it, I’d say it would be Navy SEAL training, crossfit, P90X, triathlon training, MMA training, hockey training all rolled into one.
Monday I run 5km (3miles) and swim 30-45 min early in the morning. Monday afternoon I do 5-8 circuits of calisthenics. One circuit consists of 10 pull ups, 15 dips, 20 push ups, 25 sit ups, 25 jumps and a 100M sprint. No rest between movements but 2 min rest between circuits.
Tuesday I do 5-7 circuits on my legs. One circuit consists of 2min of barbell squats with one 45lb plate per side, 2 min of lunges holding one 45lb plate, and 1min of burpees. Sometimes I’ll also do another 20min of leg intervals on the stairs if I feel up to it.
Wednesday I run and swim again in the morning and do 6 circuits of upper body weight movements focusing on shoulders, chest and triceps. One circuit consists of 10 bent over flys, followed by 10 shoulder presses, 10 incline dumbbell bench presses, 10 flat dumbbell bench presses, 10 dips, and finally 10 overhead triceps extensions. I also do three 5min sets of continuous abs/core movements with 2min rest between.
Thursday I do 45 min of cardio focusing on my legs. Either rollerblading, stairs, or riding the bike. I also usually hit the heavy bag for 30min. I love hitting the heavy bag. It’s never once tried to hit me back and that’s awesome because nothing ruins a workout faster than getting punched in the face.
Friday I run and swim again in the morning. In the afternoon I do 6 weight circuits focusing on back and biceps. One circuit consists of 8 chin ups, 10 seated rows, 10 lat pull downs, 10 barbell bicep curls and 10 dumbbell hammer curls. I also do three 5min sets of continuous abs/core movements again.
Saturdays are usually a light longer run of 6-8km. If I feel up to it I’ll hit the heavy bag again because I like punching things. Saturday nights I have a couple beers and ice cream. And a few slices of pizza. And some potato chips. And a few more beers. And another slice of pizza.
Sundays - rest.
Each week’s intensity is increased for three consecutive weeks and the fourth week is a recovery week. After three months I’ll take a few weeks off to let my body fully recover.
Then I’ll do it all over again until I’m down to about 195-200lbs (or I have a heart attack).