Need to increase power to weight ratio

[Lochie99]

Hi, no specific question to this just a bit of an intro I think. I am a 33 year old chap, 1.78m and weight 98kg, 30% of which is fat I found out the other week. I have just joined a rowing club as I have been suffering with anxiety/stress due to work and needed a hobby not related to work. I have always been heavy although from a fitness point of view a love really tough work outs and excelled at tests involving these when I was in the Army. Since leaving 5 years ago my weight has fluctuated with a ceiling of 16st down to 13.5 although at my lightest in the army I was 13.2 and looked/felt pretty good.

From a training point of view I have been doing Tabata/hiit and olympic lifting alone with some road cycling and a bit of crossfit style training for variety and until 2 weeks ago had not been on a erg for longer than 5min for years. I managed 2k @7:25, 5k @ 19:20 and 7429(I was pushing for sub 2min 500m but got it on the nose) in 30 min all at about 20-24 spm. Having just started the Pete plan for beginners today. I am hoping the time on the erg will aid in my weight loss as the 30 min test was hideous.

I do struggle with my eating and whilst I aim to eat clean and have a higher protien and fat ratio my sweet tooth and night shifts sometimes means I sucumb to confectionary. I don't drink or have fast food just the sweets. I am tracking at the moment using myfitness pal some I plan on having better control.

We did a test at the weekend for 10 strokes and I managed to get the 500m split showing at 1:20 although I think I know I could get it lower with better technique, however I was rightful told my power to weight ratio wasn't as good as some of the smaller guys.

I am hoping that this information along with cleaner eating and increased training will lead to weight loss as I have a motivator to lose weigh. Fingers crossed.

[hjs]

Most easy way, get (a lot) leaner. Your power is relative ok now, your fitness is the weak link.....

[heroesfitness]

I would use 2 - 3grams of creatine per day, no more than this as you may then start to increase water uptake, small amounts of creatine will increase strength without increase in bodyweight.

Do this for 6 weeks on and 6 weeks off and repeat, if you find you are getting some water retention discontinue

[Lochie99]

Thank you for the replies. I am progressing well with the beginner Pete plan at the moment and even had a frustrating 5km time just 1 tenth of a second over 19min last week so I plan to continue with this and if I can shift some of this weight that will increase my ratio no end. My battle is with eating sugary crap, sweets and choclate are a particular weakness and I am able to eat well all day I then get frustrated or stressed at work and then eat a bag of sweets. This is also demoralising inputting onto a tracker that I have eaten this.

I know I need to stop eating like this as from a long term point of view it is not good for my general health. I am hoping that joining a club where not only do you have to wear an all in one but my weight could be a deciding factor in getting to row will provided added motivation to put down the wine gums.

[hjs]

Thank you for the replies. I am progressing well with the beginner Pete plan at the moment and even had a frustrating 5km time just 1 tenth of a second over 19min last week so I plan to continue with this and if I can shift some of this weight that will increase my ratio no end. My battle is with eating sugary crap, sweets and choclate are a particular weakness and I am able to eat well all day I then get frustrated or stressed at work and then eat a bag of sweets. This is also demoralising inputting onto a tracker that I have eaten this.

I know I need to stop eating like this as from a long term point of view it is not good for my general health. I am hoping that joining a club where not only do you have to wear an all in one but my weight could be a deciding factor in getting to row will provided added motivation to put down the wine gums.

Maybe you should go cold turkey. If you controle yourself you will never stop doing so. Go low carb/high fat. That will alter your tast. That means no carbs, only protein/fat plus vegies. Works very well, but only if you do it for 100%.