Quote Originally Posted by SwordsMaster View Post
Hey boyos,

So due to the vicissitudes of his employer's business interests, SM finds himself stuck for a couple of months in a hotel in Ghana with a gym so small it's almost amusing.

To have a better idea: there are 2 threadmills, and 2 static bikes, a collection of dumbells of which the heaviest is 10kg, and a couple of these funny machines: a quad machine, a pullup one, and a chest-benchpress motion one.

Now, the place is claustrophobically small as I said, you might as well try and work out in a lift. I cannot for the life of me to force myself to do more than 3 supersets of all 3 machines+ some ab work in between (usually works out to be 3 sets of 10 of each) and about 5-10 min jogging. All in all, the workout takes about 45 min. I've also maxed out the weight on the upper body machines (about 100kg)

Since the crazy travel started and I lost access to my regular gym and routines my bodyfat has been going up steadily since I get to enjoy airport food, fast food and hotel food way too much for good health, and my choices are kind of limited by hygiene standards and whatnot. Bodyfat is sitting around 22% at the moment, and I weight 85kg. Yes, that means I carry 16-17 kg of fat on me.

Now, I've recently found a few guys who do some rock climbing here - something I did in college, and I have joined them on occasion, but my power-to-weight ratio isn't good so clmbing is more difficult than in should be.

So, my goals are: drop to half my bodyfat (bringing my weight to 78kg) and increase both my cardio endurance (I want to keep an under 5 min/km pace for 10km) so I wish to be able to run 10km in under 50 min, and at the same time increase my overall body strength (yes, complex lifts, I'm looking at you) and coordination with special focus on my arms/shoulders. My back is in pretty good shape - I do about 30 pullups in a session lifting 100kg or 60 or so at my bodyweight. I reckon with improved arm strength and less weight to haul around I should be able to do 100.

The timeline on this is ideally 4-6 weeks, but realistically probably closer to 2 months.

So, any advice? I can keep some of my meals under control but at least 1 meal a day is very much random and out of my hands. I can generally try and eat soup or pasta or something in that line, but not grilled asparagus with tuna type thing.

Breakfast is one of my main meals of the day and generally consists of: scrambled eggs (2) with brown toast, about 150g of pineapple, 100g of watermelon, croissant, fruit juice.

Lunch is generally chinese or pasta depending on my boss' fancy.

Dinner is more flexible, but it is hard to eat salads because they're not reliable in the hotel restaurant and already gave me food poisoning once.

Anyway, tomorrow is day 1: on the cards a gym session in the morning, 3km run in the afternoon and a 1h game of tennis in the evening. Maybe a massage afterwards. Will post some stats after.

Cheers
The Gym nearest to me sounds exactly like the one your stuck with. I worked out there for about 2 months till I realised just how bad it was. On busy days you wouldn't get a chance to use the treadmills, there always seemed to be someone using the only constructive piece of equipment (lat pulldown), the benchpress machine went up to about 150 lbs, and the dumbell rack went up to only 20 kg..

In advice of loosing your weight I would just try and stick with "good cabs" if at all possible. Also is there no shops where you can buy reliable food or is it all bad?