Ibiza countdown

[marathon man]

alright guys to say that i need some advice would be an understatement

i spent the last two years doing half marathons before breaking up the fiancee then to get over that i went to south east asia (thailand etc) for 6.5 weeks of boozing

I have just arrived back and my mates have booked me a week in the ibiza closing parties sounds great right....wrong

the problem is all the running and 6 weeks of boozing has left me 6' and 168lbs at about 15% body fat I have 14 weeks to redress this sorry state of affairs.

I used to just train three times a week and was 200lbs at 10% three years ago but I am sure things have moved on since i was working out.
I was going to follow my old diet and routine (below) but would really like some advice on any flaws in it.

Diet:
morning: protein shake smoothie with strawberries, raspberries and bananna
mid morning: 50g unsalted peanuts
lunch: 2 slices brown bread, chicken, ham and salad
post workout: protein shake and sugar sweets like wine gums
evening meal: 2 chicken breasts, baked potato and veg
pre bed: protein shake
I would also be taking 10 grams unmixed creatine in the morning and zma pre bed

workout:
Day 1 push: squats, bench, incl bench, military, skull crushers
Day 2 run 5 miles and stretching
Day 3 pull: deadlifts, bb row, shrugs, weighted pull ups, bb curl, incl db curl
Day 4 run 5 miles and stretching
Day 5 weak bodyparts being bench, squats and pull ups
Day 6 run 6-7 miles
Day 7 rest

all runs slow pace, 9 minute miles to reduce bodyfat and all workouts will have the usual additions of flyes, cable work and abs. all sets i pyramid starting light for 12 reps down to heavy for 6 then moving up weight when it gets easy.

As any of you have been to the clubs in Ibiza will testify, you need to be in good shape as the place is full of hotties.

I am aware as this is 3-4 years ago it is probably quite prehistoric so any info on supplements, working out etc i would really appreciate.

Cheers guys

[HammerTech]

The diet doesn't look terrible but that workout needs help.

Try this:

Day 1: legs - squats, leg press, stiff-leg dead lift, calf raises, etc.
Day 2: rest or cardio
Day 3: push - bench, shoulder exercises (arnold presses, military press, etc), tricep work (close grip or reverse grip bench, skull crushers, etc.)
Day 4: rest or cardio
Day 5: pull - dead lifts, bent over rows, lat pulldowns, etc.
Day 6: rest
Day 7: rest

I think you'll find that this will suit a little better, and the use of compound movements will go a long way to helping you reach your goals.

[kennyb]

Originally Posted by marathon man

alright guys to say that i need some advice would be an understatement

i spent the last two years doing half marathons before breaking up the fiancee then to get over that i went to south east asia (thailand etc) for 6.5 weeks of boozing

I have just arrived back and my mates have booked me a week in the ibiza closing parties sounds great right....wrong

the problem is all the running and 6 weeks of boozing has left me 6' and 168lbs at about 15% body fat I have 14 weeks to redress this sorry state of affairs.

I used to just train three times a week and was 200lbs at 10% three years ago but I am sure things have moved on since i was working out.
I was going to follow my old diet and routine (below) but would really like some advice on any flaws in it.

Diet:
morning: protein shake smoothie with strawberries, raspberries and bananna
mid morning: 50g unsalted peanuts
lunch: 2 slices brown bread, chicken, ham and salad
post workout: protein shake and sugar sweets like wine gums
evening meal: 2 chicken breasts, baked potato and veg
pre bed: protein shake
I would also be taking 10 grams unmixed creatine in the morning and zma pre bed

workout:
Day 1 push: squats, bench, incl bench, military, skull crushers
Day 2 run 5 miles and stretching
Day 3 pull: deadlifts, bb row, shrugs, weighted pull ups, bb curl, incl db curl
Day 4 run 5 miles and stretching
Day 5 weak bodyparts being bench, squats and pull ups
Day 6 run 6-7 miles
Day 7 rest

all runs slow pace, 9 minute miles to reduce bodyfat and all workouts will have the usual additions of flyes, cable work and abs. all sets i pyramid starting light for 12 reps down to heavy for 6 then moving up weight when it gets easy.

As any of you have been to the clubs in Ibiza will testify, you need to be in good shape as the place is full of hotties.

I am aware as this is 3-4 years ago it is probably quite prehistoric so any info on supplements, working out etc i would really appreciate.

Cheers guys

Man, you call 9 min miles slow pace... ...I must be at turtle pace

[marathon man]

cheers for the workout info

9 minute miles, that is probably why i am 12 stone at the minute, should probably cut that back ha ha

i guess as the weight goes up the times will go down...

[drugsarebad...hummmkayy]

dont give up on the cardio too much... dont forget about the most important muscle in the body!!!!

[marathon man]

yeah depressing , went to the gym for the first workout last night pyramiding up to the lifts below for 6 reps for the main lifts in the pull workout.

deads 200lbs
shrugs 155lbs
bb rows 155lbs
ez bb curl 90lbs
ez reverse bb curl 65 lbs

to say that this is clinically depressing would be an understatement but hey i am taking in 2400 cals per day (800 from protein) so it should not take too long to get them moving upwards.

at least i have running tonight which i am still good at

[TorontoMoFo]

Me and an ex had planned to go to Ibiza for summer 2008... i hope i dont see her there when I go!!

Ibiza is some twisted wonderland.. funny to think there was just a thread on X going on here..