zip106

You need to add a big dollop of Senokot to your shake.

That'll stop you getting the squits.
Seriously, try it it's brilliant stuff.

Rob Day

iTrader: (78)

Just managed a 2 mile trek to work in quick time 22 minutes (couldn't run as it was boggy with my wellies on and work gear on) to avoid the impending down pour.



Diet for my starve day

2 cracker sticks
Philadelphia 50g
Blueberries 1/4 cup
Protein shake and milk
Babybell cheese x 1



That should be the lot bar water at 544calories. Back to normal tomorrow.

Rob

Turbohot

You're doing well, Rob. I personally can't live on such less food on my walk and working day.

Rob Day

iTrader: (78)

Most of the time I would say the same thing, but I only starve once or maybe twice a week at the most depending what I have planned for the day.

Today for example will be a 12 hour stint, so I've skimped on breakfast and will last until say 12:30 where I am going to make do with my protein shake and maybe the cheese piece, then at around 18:00 I'll eat what bits I have (berries, cream cheese and crackers).

I'll no doubt be struggling by 22:00, and the inevitable walk home will likely want to do me in, but providing I get plenty water down me I'll be fine.

I'll eat as normal tomorrow ensuring that I do not compensate for the starve today, say Porridge and fresh coffee at 8am, then fruit, fish and veg for the rest of the day. I'll probably consume near 1800 calories tomorrow. All being well I'll manage to fit in a Gym session too, I now hate missing, it feels like a sin!

Rob

dpb

Shock tactics on the body? , will that work?
Could just make sure you stay around 1500 a day for couple weeks.

I don't see any greenery

RA Dunk

Anybody else notice how their weight goes up and down through the day, first thing in the morning I'm bang on thirteen stone, by mid afternoon I'm normally up two or three kilos, next morning I'm thirteen stone again, I expect a bit of fluxuation (sp?) but not as much as two/three kilos?

veerinder9

iTrader: (1)

Food and water weight

RA Dunk

So what would be the true weight then, I go by the morning one, just because it makes me happy.

veerinder9

iTrader: (1)

The true weight imo is in morning after having a $hit and a pee without eating or drinking anything

Rob Day

iTrader: (78)

It does work, and to be honest as said I only do it once a week, maybe twice if I am feeling brave. Your body is naturally built to withstand "days" where there is a lack of "anything" going in bar water. So eating minimal makes your body burn excess fat to compensate for the loss. I would say its much of a shock, its more of making your body utilise the storage pockets already available for such events. You will have already likely done this inadvertently at some point in your life already without actually realising or choosing to do so.

My weight-loss calories for the day should be 2250 with minimal exercise, I've decided 1800 should do it with the right food and a reasonable amount of exercise, but this is a starve day. Your right no Veg and minimal fruit is poor, I should have more, but truth be known someone knocked the fridge temp right down and it's frost-bit all my veg, so the cucumber, celery, tomato's, lettuce etc is all gone in the bin this morning. And the only fruit with minimal calories was the berries. The banana's, melon and apples are either too sweet or too many calories.

This is pretty much the rule of thumb I use too, if you read about it (which sadly I did months ago) they recommend that you wake up, drink 250ml of water and weigh yourself to be consistent.

If I have had an eventful day (large breckie, Dine out for lunch, large scoff for Dinner, and binge on sofa with snacks for film at night). Sadly I have had to pull rank on my cravings and think the long game - Do I want to be unfit, unhealthy, feel uncomfortable, and ultimately put my life at risk of allsorts of diseases and disorders just because of complacency and the do what I want when I want attitude? That for me makes me "want" to try and be more energetic and eat better, plus it encourages my kids to do the same.

But the answer to your question is yes, doing the above makes me shift by about 5lb's in a day, but the following day I'm generally still slightly over the "normal daily" weigh in, so then I have lots to do to undo all the bad ;(

Rob

just me

iTrader: (3)

Thats a laxative!!

Rob Day

iTrader: (78)

Hi all.

Well this week went well, with a bit of pig out last night, so I've addressed this by a 1.5 hour workout, and god do I know about it, I'm f@@ked!

Monday started with the walk to work at 8:30am with a sub 600 calorie intake and walk home at 21:30.

Tuesday I so an increase in calories, but again dropped dramatically but ate plenty fruit and veg, same walk and same hours.

Wednesday gym day in the morning for an hour, walked to work 13:00 and back at 22:00, 2000 calorie day.

Thursday walk to work at 8:30 after scoffing porridge, stuck in a meeting for 7 hours with a buffet feast, then back to day job where I finished and walked home at 21:00, guess I consumed around 2500 colorise over the day

Friday porridge then gym in the morning, drive to work at 12:30 where I was stick there until 22:00, ate nothing all day as I was simply too busy, so I pigged out with a few beers and a pizza last night (bad I know).

Today feeling bad about the pizza, I pushed myself harder at the gym (sore now) where I was literally at breaking point on all activities, feel if have probably addressed the pig out from last night (ok it doesn't work like that I know, but at least I'm aware I've done bad). Now home chilling in the sun after downing my protein shake


I have a few questions which I'd like to address, firstly I'm taking Musclepharm pre workout shake which seems to work well bar tbe Niacin flush, now baring in mind I'm trying to drop fat and gain muscle, is this the right option for me? I think it is, but I'm thinking maybe a specific MP weight loss preworkout shake may be better? Secondly I'm taking Pro XL protein shake, it's cheap and effective so I'm happy with that, but is there anything other than a better diet I can do to help me train harder and stronger and quite literally help me recover after?

Rob

Rob Day

iTrader: (78)

Well I'm a little disappointed, I started off at around 14.11, but believe my more sensible start weight to be 14.7 since this was my weight immediately before I started at the gym although I tamed what I ate before the gym sessions. So my weight on Monday evening was 13.11 which I was really happy with, but since then I seem to have jumped to 13.12-13.13 regardless of the time and what I have done, this week so far has seen quite a lot in the way of exercise and a good diet. In addition to this I have since found out that I am actually running around 2.4 miles not 4 miles as the treadmill clocks in km . This part I don't get is that I can walk to work (more of a cross country scramble at times) at a decent pace, making 2 miles in 30 minutes (1 mile in 15 min), yet according to the run on the treadmill I'm only covering 1 mile in 9.5 min which seems extremely slow

I need to review my cardio anyway, so I'll maybe try something new for a change as this has annoyed me somewhat!

Diet this week so far has been salad for lunch, and fish with veg in the evening. Monday so a 600 calorie day too which was a tough one when I'm up from 5am, but will power is getting better, the cupboards are brimming with crisps and treats that would normally be refreshed by now I'm sure, so it goes to show that I must fairly get through my share of cr@p in the past, but at least I can safely say the want to eat trash is now few and far between.

Hope all you peeps are doing well too

Rob

LEO-RS

You have put on over a stone in weight in just over 48hrs but yet you have been eating and exercising good in those 2 days

Is that even possible

I suspect your scales have broken

Rob Day

iTrader: (78)

typo

I can assure you I'm not that unlucky

Typo edited.

Rob

hux309

I trust everyone's diet is going well?

Been having an excellent run myself, still got 5 months to get really lean, but with my progress of late i reckon i'll get there before then, just a bit more belly fat to shift.

Teeny teaser shot, seeing as i've shaved the rug a bit.

Saxo Boy

It's a long hard slog for me as my body is ultra resistant to fat loss. Slowly but surely getting there though.

hux309

Likewise, my body has fought me for every inch over the last four years.

Only way im shifting it, is by being super strict with diet and taking a whole bunch of stuff along with it.

At least im not one of those who had a fast metabolism, only for it to slow right down come 40 because mine's always sucked.

Rob Day

iTrader: (78)

Well for me this is where I am up too.

I'm aware it's early days, and ultimately I wanted to become fit and well, and that is improving massively which is great for my own goals, however I'm not really seeing that much of a physical difference, but no trouble, plenty time

The wife comments my stomach is shredding which is a good sign. My legs, although not visible yet, are improving with strength, my ability with CV work has increased, I find now that every gym session I am literally wringing wet through, I can still only manage a 9min mile but I can sustain it for 3-4 miles dependant on mood, sessions prior, and time of day. I'm managing much more weight on cable work, and any other lifts are now either more controlled or increased in weight.

I'm no prat so I realise that I'm in this for the long run/life, so I don't expect radical rapid changes, all I want is a healthier better life, with the added bonus of not being uncomfortable or conscious of self when surrounded by other muscle hungry sun soakers on holiday

Food still appears to be my only challenge, so this I intend on shaking up massively. Working odd shifts doesn't help, so I just need to think outside the box on this one. I'm going to try a cutting diet which is generally surrounded by lots of protein at 1800 per day, I should be fine on this if I can workout the best way of getting the food in with being bored or finding prep laborious.

Tomorrow I'll be on afternoon shift, so I'll probably go down the route of:
Breakfast: oats with semi milk, 1 hour later MP preworkout juice.
Gym: 30min CV, 30min chest/tri's.
Mid morn: Protein shake with semi milk
Lunch: Green Salad with cucumber, radish, spring onions, tomato, tuna and a small amount of low fat cottage cheese.
Dinner at work: chicken breast, more salad.
Late snack: nuts or berries.
Home 10-12pm: bed

Plenty water through the day, probably 2 litres +, and the odd cup of tea.

Wednesday will be similar but I'll probably throw some eggs in, either omelette for breakfast or some eggs with by lunch.

I'll manage a steak for dinner one day, but being at work is a pita making it nice and fresh without wanting to add naughty foods to it

Rob

Luan Pra bang

Protein drinks have their uses and use a pre workout on days when.you feel lethargy but they are a waste for everyday use.and.if.you really want to get in shape see a private doctor get your test checked and get some TRT.

john banks

Oh no, not again...

hux309

Wrong on so many levels, regarding protein shakes.

Not even going to bother arguing this one.

banny sti

iTrader: (68)

John in your opinion for someone in their 40s, would there be no benefit from TRT?

john banks

If they had the licensed indication of hypogonadism and were managed by an endocrinologist, no problem. I would estimate this is about 1% of use.

dpb

What would I need at home to improve leg and arm muscle, maybe lower back too

I know you can get those things hook under a door for leg pull ups etc and dumbells

Dont want fork out for " home gym "

Rob Day

iTrader: (78)

Something like this http://www.ebay.co.uk/itm/111367683019

I'm considering buying something of sorts so I can do back, tri and shoulder work, and loose some of the weight for bicep curls. Also use the 40kg to squat and lunge, inc leg dips and raises.

dpb

That would do the legs as well?

I guess it would

Rob Day

iTrader: (78)

Subscribe to Mike Chang's channel.

Check this.

dpb

Umm interesting, I guess that's all you need thanks

Rob Day

iTrader: (78)

Update.

Weight maintained at 13.10st, I'm seeing lots of gains in stamina when it comes to the treadmill. Now managing 30 minutes averaging around 5-6km (constant 12kph or interval at 14kph/6kph). I'm absolutely fecked on the last stretch and completely wet through, but still plenty left in me to have 30 - 40 min workout after too

Shoulder and arms in terms of strength has greatly improved, a set of gloves helped this a lot for those that are maybe struggling. Cable crossover is a challenge, started life at 25kg/30kg per arm, struggled at the squat stance working the shoulders for 10 reps, but now at 35kg/40kg for 10-8 reps, the gloves offer that advantage where grip becomes weak and you can open up your fingers and push through for that last extra rep, and maybe two if your feeling energised.

I'm still working out on my own, and I'm eating a high protein diet. Occasionally fall off the rails with a treat, but self discipline is going well. I sat in last night with two chicken breasts and several glasses of water and a late night cup of tea.

I'm not necessarily seeing improvements in the shape of my body yet as I've a lot of weight to shift before things will look visually encouraging, but still I feel stronger, fitter, and better in myself, and at the end of the day this was what it was all about for me, so to conclude, I'm not after a pat on the back, but I am so pleased with the way I have taken to the gym/diet way of life

Rob

Edit to add - I'm now on the last couple of weeks worth of pre workout juice http://musclepharm.com/store/all-products/assault/ and before I reorder I thought I'd ask what you guys are using?