Quote Originally Posted by Bilbo View Post
Thought I'd start a dedicated thread about my attempts to get into shape then I can get advice from you guys as to how to structure my program, diet etc.

I've stuck at it for 16 weeks so far and am feeling much better, although a little drained this week.

So far my program has consisted of rowing, weight training and using the Fitness Evolved fitness program with Kinect, although I only use the Nice and Easy 15 minute program as a warm up for weights, or bit of extra exercise after a short row.

According to my PDA my training in the last 30 days can be broken down as follows;

Rowing 4 hours 46 mins
Weights 4 hours 15
Fitness Evolved 2 hours

So a total of 11 hours

Ive been setting training programs of 8 weeks duration I'm finishing my latest one this week.

I'm wondering what to do next time around. I also have an exercise bike as well and want to know if I should use that, or stick with what Im doing, and also what I should be focusing on primarily, like 50% rowing, 30% weights 20% Fitness Evolved 10% bike etc?

My longterm target is 140 lbs and 12.5% fat

Currently I am 133 lbs and 15.8% fat. Is my target realistically achievable and how long would it take training 5 days a week?

I can't really increase the time spent each month as this is already fairly demanding for me but if I continue to put in around 11 hours a month in all and eat well can I get to that target?

Any advice would be welcome, mostly from knowledagble helpful people like Adam.

If you want to moan about me not having a job I'd refer you to any number of previous threads where your comments were noted and ignored. I won't be. I am signed off for ever and all time due to irreversible lung damage so I am effectively retired and very happy thank you.
That will be tough. I'm 5'10 & fight at a 140lbs & get down to 9% fat. I'd say focus on eating the right things. You're 5'6 right?

In terms of your training 5 days a week, are you working different muscles every day? The danger in doing the same things too regularly (particularly in your condition) is that it sometimes doesn't give the muscle time to rest.

Adam is much better at this than me, as I'm only really any good at knowing how to get me into shape. But, I'd recommend looking to put a little bit of weight on at a time through eating the right foods, and eating more smaller meals during a day. This will ensure you don't feel drained and will allow your muscles to grow. Make sure you eat a properly balanced diet of protein & carbs. Some people seem to think cutting out carbs completely will give them a defined body. Anyway, as I said before Adam is much better at this than me, so he'll come in now & tell me I'm talking shite