So guys i'm 89kg/196lbs now. Goal is to be 65kg/143lbs by february. I have high work schedule of 56 hours per week. My job requires me to use my brains a lot, so being a walking a zombie is not what i need.I am signing up monday for the gym.
Is my goal realistic in a healty way? What kind of diet should i follow? What kind of equipment should i use?
Well it depends. Your goal is to lose 53lb in 23 weeks. That's about 2.3lb per week, which I think it's personally on the "highly dedicated, never cheating, no Christmas eating or beer drinking ever" category since that's about 1250calories in deficit per day.
The real question are:
1) What's your age, gender and height?
2) Why do you need to lose that specific amount of weight?
3) Is your work week 5 day or 6 day? If you are at work at 9AM, a 5 day 56/hour workweek will have you leave your work at 8PM. You could lift from 7:30AM to 8:30AM or 8:00PM to 10:00PM no problem. If it's a 6 day workweek, it's much easier.
4) Before you sign up for the gym, be sure to read the OP. Most people will recommend you to do Starting Strength and they wouldn't be wrong, but in order to do the program, you need to have access to a squat rack that is free weight, not on rails and a bench for bench pressing. Be sure the gym you sign up for has that stuff
Yeah seen alot of fit gaf doing it, that is my plan now. Just wanted to ask here to make sure I'm ready for it before moving off SS. Thanks for the advice.
Have you already tried starting strength variation for advanced novices, that's what I am doing right now. It adds a light day on wednesday on the form of the front squat, which is much lower volume than a regular back squat and has you deadlifting every other week:
Week 1
Monday:
Back Squat 3x5
Bench Press 3x5
Chin ups 3x15
Wednesday
Front Squat 5x3
Overhead Press 3x5
Dips 3x15
Friday
Back Squat 3x5
Bench Press 3x5
Pull Ups 3x15
Arms
Week 2
Monday
Back Squat 3x15
Overhead Press 3x5
Chinups weighted3x5
Wednesday
Front Squat 5x3
Bench Press 3x5
Power Clean 5x3
Weighted Dips 3x5
Friday
Back Squat 3x5
Overhead Press 3x5
Wighted PullUps 3x5
Arns
This routine can squeeze the last of the last linear gains in you