Apologies, typo on the HIITI've cut calories down to 1750 (not planning on this low for more then 2-3 weeks) spread over 6 meals evenly with around 300 calories per meal. Worked out that I'm looking to drop roughly 15lbs fat.Average daily breakdown is:Kcal: 1750Fats: 40-50gProtein: 150gCarbs: 150g(High protein intake from protein rich foods and whey supps to minimize muscle loss from calorie restrictions)Training:Weights: mon, wed, friInterval Cardio: tues, thurs, satFingerboard: tues, thurs, satI'm 5'11, 158lbs, bfat 18%(I have previously used thermogenics to speed up the fat loss... with mixed results... any thoughts on this?)Finding it really hard to climb the grades i used to, i guess due to increased weight and loss of muscle strength and general time out.Any advice welcomed for a fat, out of shape weekling
Impressive schedule... but where is the actual climbing? Personally, if at all possible, I'd go with jaspersharpe and nibile's suggestion to get on the rock. A few good bouldering sessions to get the moves flowing and the fingers strong, perhaps the odd session at the wall to provide all-round base of burliness. Okay, I know bugger-all about "training", so maybe actual climbing isn't the most efficient means of getting strong again. But, it's got to be better for the soul than a gym or a fingerboard and being amongst the stuff you're striving for should provide all the motivation you need.
I would recommend a once per week weights session and keep it simple. I think 40-60 mins in the gym is enough for you if you are going to be doing a lot of climbing and road work. Any time in the gym can better be used climbing.
When you are in the gym; work the full body as efficiently as possible with fewer exercises and less variety than everybody else. Never read anything by Arnold or anyone involved in the fitness industry it is all geared towards selling product.
So deadlift and bench press. If you want to reap muscle mass do 1 or 2 sets of 20 reps in the deadlift (after a warm up) using heavy weights in a
You could swap shoulder presses for bench presses if you like. 2 or 3 work sets is more than enough.This should be about 40 mins work. Then get out of the gym and stay away from it for a week.
Ok so it's been a while (1yr plus) since i've trained properly and I'm struggling to even lift my arms up above my head let alone crank out a decent route around 7a!Any advice for training routines to get back my strength back in and up the grades againCurrently on a diet and HIT Cardio plan to drop Body Fat back down to 8-10% I've got a fingerboard and pull up bar although not really on any strict training plans for them.
Weights: mon, wed, fri