Workout/weight loss plan.

[Shrub]

Hi, I'm in Japan now and have decided to get a regime to lose weight and gain a bit of muscle. Instead of my trying to sift through the amount of **** on the net I thought I;d try here first.

Bit about my physique,
I'm bout 185cm give or take a couple cms.
Am 90kg or so.
I would put my build at fairly chunky included some pics for referance
http://img.photobucket.com/albums/v6...b/IMGA0937.jpg Is more recent.
http://img.photobucket.com/albums/v6...b/DSCF0310.jpg - Beware I have no shirt on, this may blind you for eternity.
About 3 months ago (I'm the non-yakuza...)

The tools I have at hand or soon will
A pool.
A gym.

Foods; this is probably my biggest problem as most of the **** is different to Australia and I have little idea what the **** is in the stuff I'm eating. Rice is a daily meal which means I'm getting a ****ton of complex carbs I guess.. atm cause its Japan and all they eat is here rice. I also try to consume a banana and an orange each day.

Day: I wake up around Midday and start work around 7:30pm - 2am to get home around 2:30am and then sleep about 4am. At the moment I'm jogging at a decent pace for around 40 mins at which point I'm am fairly ****ed. And am doing some push-ups and sit-ups as I don't have the gym yet.

I was wondering what I could do in the pool swimming wise as it would be better to have some sort of set routine rather than 30 mins swimming or until I'm ****ed kinda thing.
As far as the gym, I was considering doing some ergging (rowing machine) for cardio.

Basically what I would like to get out of this is to lose fat, not necessarily weight but fat.

Hope that all makes some form of sense as it did when inside my head, but its 3am and I have finished work and am ****tired.

EDiT : Wow actually looked through the forum and found some usefull information, OH GOTGAMES HOW U HAVE CHANGED>>>>
Should be right for a workout routine now, will try the HIIT and couple it with some basic freeweight exercises for now. Although input is still appreciated.
The next question would be, foods what to eat, as I'm seeing a lot of different foodstuffs to what I'd find in Aus... and also when to exercise.

[marat_safin]

eat more catssssssss

[Shrub]

not in korea god damnit marat all i can eat here is whale :S

[blt]

Ummm looks to me man like your not getting enough sleep?
-Eat well
-Train well
-Sleep well

2g

[Blockey]

1. start a 5x5 program at the gym. Look it up on bodybuilding.com. Top program to get started on and you'll notice its effects.

2. eat more protein. rice, bananas do not beat steak/chicken/fish.

3. moar sleep. I know its hard, I struggle to get my sleep too but you gotta try.

[Shrub]

Hrmm, will give that a look into,
As far as fish, most of the **** i see/am able to eat is raw i assume raw fish is as good if not better than cooked fish?
I'm getting an avg of 8 hours of sleep a day, which should be more than enough.

[11411181]

SHRUB PICKIN UP ZE LADIES IN THE FIRST PIC :P

Most ppl usually need more than 8 hours to thrive, from what i've heard.

[Blockey]

10hrs is ideal...

[Velicoma]

10hrs is ideal...

Depends on the person. ****ed if I can sleep in 10 hrs everyday anymore.


I find ephedrine works quite well for fat loss >.> <.<

[Blockey]

Depends on the person. ****ed if I can sleep in 10 hrs everyday anymore.


I find ephedrine works quite well for fat loss >.> <.<

Lol be ****ed if I can get that much sleep too but I've heard from a few sources that 10hours sleep allows for full recovery. Obv I can't be 100% sure on that as I'm not personally studying anything medical...

[Fry]

Depends on the person. ****ed if I can sleep in 10 hrs everyday anymore.


I find ephedrine works quite well for fat loss >.> <.<

9 hours is plenty for me i find.

[tmc]

i managed a 15 1/2 hour sleep today, i'm fairly impressed

10pm bed, 1;30pm rise

[marat_safin]

I find ephedrine works quite well for fat loss >.> <.<

I see what you did there. (no srsly hookmeup)

I also find DNP works wonders

[ctd]

you should eat those animals standing next to you in the picture.

and the higher you can get in the beep test... the higher chance you have of catching a bad case of gay.

edit : why is michael scofield standing next to you in the second picture, i thought he was in south america

oh yeah edit again (offtopic): what are you doing in japan? I plan to be over there this time next year when i finish my degree and save some cashy. I wouldn't mind it turning into a working holiday just have to weigh in what options i have over there.

[cyalater]

Huge protein intake if you listen to what ctd said.
RAWR.

...


The human body wsa designed to have 5 hours sleep, according to studies, personally I think it is a load of crap though, I need 9+ to get up.

[marat_safin]

name the studies cus that bull**** from an evolutionary perspective

[killrawR]

10hrs is ideal...

Actually, for a human body, 7 hours is minimum, 9 is ideal for proper recovery and function.

[Blake]

You should ask Hybrid for help.

[Blockey]

Actually, for a human body, 7 hours is minimum, 9 is ideal for proper recovery and function.

I've heard that figure from a few sources too. Probably right.

[Shrub]

CTD u dirty ******, I'm studying Japanese without a teacher and having a lol time, I work atm at a hostess bar in a smallish city (150k people). Basically get to meet a ton of different people from Yakuza to salary men at the place I work. Am here on a working holiday until probably november which would have been 1 year.

[ctd]

awesome bruz. I studied japanese for about 6-7 years but I remember little of it really. My cousins bf went over for 3 months teaching the kunts how to life save (they were crap at it). He loved it, I was looking into those dodge english teaching jobbys but not sure.

He says a lot of what you do is just have conversations with the kids and help with pronunciation

[Shrub]

If you have a Uni degree getting an english teaching job should be piss easy, I'm only 19 so an english teaching job would of been fairly hard to get, kinda lucked out getting this job. I hadn't done any Jap study prior to coming here but am now getting reasonable at it, still tons of vocabulary I don't know yet but I'm getting there. But yeh the english teaching jobs are usually piss easy.. you just help with pronunciation and play games and ****.

[ctd]

Yeah I'll defs look into it. I would really love to get a job with UNI kids or even highschool as I'm not the biggest fan of acting like some dude off the wiggles.

Apparently the uni jobs are harder to get but.

edit: ultimately it will come down to which has the most money on offer.

[Shrub]

Check your pms..

[akro]

I LOVE SHRUB

[smitewOw]

**** I have to open that picture when im eating.

[Rigante_]

**** I have to open that picture when im eating.

You want to simulate you eating his nipples?

[Shrub]

Think hes talking bout masturbation and eating food are a weird thing to do together.