Fitness and Diet
#301
Scooby Regular
iTrader: (1)
You don't need a gym membership initially. Squats with no weight, press ups and plank exercise will do fine for strength and body toning. Cardio, run or cycle - my preference.
Food, just cut down on volume and eat good nutritious foods. Given time you will see size and definition in muscle. Dietary control will give you the body you want more than working out.
Personally I have found despite being reasonably fit at cycling I need to develop more strength in my legs and core. I have invested in a weight rack and weights after nearly 2 years. After my short cycle outings, I do a 5x5 front squat session immediately after arriving home. After two sessions I have noted I can push a bigger gear in climbs. Hopefully for me I have found a way to further progress. Weight wise, I weigh 15st 3 lb with reasonable definition. I have always been solidly built. If I can drop into mid 14 stone I expect to have a six pack, hopefully. And more importantly I can climb hills more quickly- I am built more like Kittel or Hoy (not the same performance but similar build)
Food, just cut down on volume and eat good nutritious foods. Given time you will see size and definition in muscle. Dietary control will give you the body you want more than working out.
Personally I have found despite being reasonably fit at cycling I need to develop more strength in my legs and core. I have invested in a weight rack and weights after nearly 2 years. After my short cycle outings, I do a 5x5 front squat session immediately after arriving home. After two sessions I have noted I can push a bigger gear in climbs. Hopefully for me I have found a way to further progress. Weight wise, I weigh 15st 3 lb with reasonable definition. I have always been solidly built. If I can drop into mid 14 stone I expect to have a six pack, hopefully. And more importantly I can climb hills more quickly- I am built more like Kittel or Hoy (not the same performance but similar build)
#302
Scooby Regular
Join Date: Nov 2000
Location: 32 cylinders and many cats
Posts: 18,658
Likes: 0
Received 1 Like
on
1 Post
Well done all. I'm about a month in. Lost 6kg which is more than I was aiming for without feeling hungry. 1" off the waist, 10mmHg off the BP. No obvious loss of muscle bulk, exercising well, feel good. Body fat estimate 18% which is borderline between "acceptable" and "fit". BMI 23.3kg/m^2. Eating about 1500 Cal/day which is 1000 below maintenance.
I'd like to lost about another 2kg and 2% body fat approx. Don't want to drink protein shakes, need to avoid undershooting now. Thinking of very slightly increasing the carbs again.
I'd like to lost about another 2kg and 2% body fat approx. Don't want to drink protein shakes, need to avoid undershooting now. Thinking of very slightly increasing the carbs again.
#303
I had a weekend fuelled by dining out for occasions (steaks mainly) which was a pest, and around 6 pints of lager all weekend, so I went from around 13.8 to a 13.12 for days afterwards, snyhoo I chucked in some extra time on Cardio and readdressed the weight deficit and I'm now at a 13.9 and spending more time on weights now, oh and fat burning 20 minutes a day on cardio.
I had a 13.6 at one point too
#304
Scooby Regular
iTrader: (7)
I had my usual Chinese on Friday night (small portion , boiled rice) , then on Saturday I made a burger with pepper sauce an homemade onion rings , then on Sunday at my mums for usual dinner but as we have nice weather she had a barbecue. I over indulged big time this weekend and boy have I suffered for it.
Considering I have been really healthy with small portions for the last 2 months and with all the bread and red meat I had , my stomach is still giving me bother. Cramps , wind , bloated . . .and without going into too much detail , going to the toilet is "loose" shall we say.
Never again . . .
Heading out this Saturday night for a meal and drinks , I will be choosing something light on the menu for sure.
Considering I have been really healthy with small portions for the last 2 months and with all the bread and red meat I had , my stomach is still giving me bother. Cramps , wind , bloated . . .and without going into too much detail , going to the toilet is "loose" shall we say.
Never again . . .
Heading out this Saturday night for a meal and drinks , I will be choosing something light on the menu for sure.
#305
You ought to be ok with a good T-bone and plenty Veg.
Last week I had a garlic stuffed mushrooms, and Fillet pepe style with veg and bloody fries! 3 pints of Peroni and 2 pints of water on Friday. The following day was Chicken roast dinner and again another 3 pints arghhh.
If I kicked the beer I'd have done ok, but I felt unsociable not getting into the mood with them all considering they were both celebration occasions!
Anyhow I'm going to try gin and tonic or vodka next time
Oats for breakfast today. Gym at 9:30 with my buddy, jeeeeez I'm sore. Proper workouts with pain!!! Protein fix shake at 11:30, and a 4 egg Spanish white omelette with peas, carrot, sweetcorn, and 2 rashes of bacon for lunch. Nothing since and I'm now ready for food! Hmmm I'm thinking shredded beef cantonese style!
Last week I had a garlic stuffed mushrooms, and Fillet pepe style with veg and bloody fries! 3 pints of Peroni and 2 pints of water on Friday. The following day was Chicken roast dinner and again another 3 pints arghhh.
If I kicked the beer I'd have done ok, but I felt unsociable not getting into the mood with them all considering they were both celebration occasions!
Anyhow I'm going to try gin and tonic or vodka next time
Oats for breakfast today. Gym at 9:30 with my buddy, jeeeeez I'm sore. Proper workouts with pain!!! Protein fix shake at 11:30, and a 4 egg Spanish white omelette with peas, carrot, sweetcorn, and 2 rashes of bacon for lunch. Nothing since and I'm now ready for food! Hmmm I'm thinking shredded beef cantonese style!
#307
Update and pictures
Well 10 weeks ago I posted this picture.
And my niacin reaction picture
Now after 10 weeks of "controlled food intake" bias towards protein and fibre I'm now at around 13.6 - 13.9 depending on time of day.
The last 5 weeks has turned intense at the gym, going by
day1 Chest,
day2 shoulders and back,
day3 arms and traps,
day4 cardio/rest from weights,
and then the cycle starts over......
I'll also try and throw in a 20-30 minute run /stepper in at the end of each weight section depending on my ability towards the end the weight session.
The last 5 weeks I've had a gym partner, and this has turned up the wick on my ability. It's clear that I need to work on "pushing" motions as I'm weak in this area, yet "pulling" motions is my strong point. My back and shoulders are very biased over my chest, and for that I hate day1!, enjoy day2, and love/hate day3.
Anyway, here is an **** picture, yes the light is to my advantage, and yes I'm posing a little, and yes I'm wearing gay gloves as I've just thrown in 70 press-ups lol.
Well 10 weeks ago I posted this picture.
And my niacin reaction picture
Now after 10 weeks of "controlled food intake" bias towards protein and fibre I'm now at around 13.6 - 13.9 depending on time of day.
The last 5 weeks has turned intense at the gym, going by
day1 Chest,
day2 shoulders and back,
day3 arms and traps,
day4 cardio/rest from weights,
and then the cycle starts over......
I'll also try and throw in a 20-30 minute run /stepper in at the end of each weight section depending on my ability towards the end the weight session.
The last 5 weeks I've had a gym partner, and this has turned up the wick on my ability. It's clear that I need to work on "pushing" motions as I'm weak in this area, yet "pulling" motions is my strong point. My back and shoulders are very biased over my chest, and for that I hate day1!, enjoy day2, and love/hate day3.
Anyway, here is an **** picture, yes the light is to my advantage, and yes I'm posing a little, and yes I'm wearing gay gloves as I've just thrown in 70 press-ups lol.
#313
Scooby Regular
iTrader: (7)
Well I had a hoke through my wardrobe and git out all the clothes that "used" to fit me. I have reclaimed 6 pairs of jeans and numerous tee shirts. No need to go shopping , smiles all round !
Lost 2 stone since my 1st post on this thread through diet alone , though I have been doing alot on manual labour in the garden.
Lost 2 stone since my 1st post on this thread through diet alone , though I have been doing alot on manual labour in the garden.
#314
Yeah, I need to work on those!
LOL, I'm only 36 not 66!
That's awesome result. Reading quite a lot on weight loss, it seems that 1lb per week is a sensible loss, anything beyond that unless your extremely overweight, or within the glory period (first week or two) is usually too quick and usually resorts to the weight returning quickly if the "diet" or "lifestyle" is shook up.
For example a guy like me who I see is as relatively active (gym 5-6 a week with weights and cardio) who then buggers off on an all inclusive holiday and lays around eating and drinking with no exercise is likely to put at least a stone on for fun..... In fact starting this post at 14.13 - 14.7 to now being 13.8 I'd imagine I'd balloon back to 14.13 in a heartbeat with no exercise and poor diet.
Anyway that said, your doing really well, and if you've dropped that much weight in such a little time it's self rewarding knowing that you can get in those clothes that once fit! I'm also finding the same trousers wise 36" to 34" and getting close to 32" in the next 6months I hope, I can't say the same for tops yet though bar some tshirts.
Keep up the good work
LOL, I'm only 36 not 66!
Well I had a hoke through my wardrobe and git out all the clothes that "used" to fit me. I have reclaimed 6 pairs of jeans and numerous tee shirts. No need to go shopping , smiles all round !
Lost 2 stone since my 1st post on this thread through diet alone , though I have been doing alot on manual labour in the garden.
Lost 2 stone since my 1st post on this thread through diet alone , though I have been doing alot on manual labour in the garden.
For example a guy like me who I see is as relatively active (gym 5-6 a week with weights and cardio) who then buggers off on an all inclusive holiday and lays around eating and drinking with no exercise is likely to put at least a stone on for fun..... In fact starting this post at 14.13 - 14.7 to now being 13.8 I'd imagine I'd balloon back to 14.13 in a heartbeat with no exercise and poor diet.
Anyway that said, your doing really well, and if you've dropped that much weight in such a little time it's self rewarding knowing that you can get in those clothes that once fit! I'm also finding the same trousers wise 36" to 34" and getting close to 32" in the next 6months I hope, I can't say the same for tops yet though bar some tshirts.
Keep up the good work
#315
Scooby Regular
iTrader: (7)
Cheers mate . Know what u mean about hols , but the trick is that I just don't go down that road anymore. When I'm out for a meal I choose something light or at least a slightly healthier option. On hols will be no different , I just have to keep my self control as its what I want . Sure I'll be drinking loads but if the stag doo is anything to go by , the calories in the drink was all I lived on ! I only ate coz I knew I should , not coz I was hungry. Hols won't be as full on as the stag so just nees to do a few lengths of the pool and keep my meals in check.
#318
I didn't find it offensive bud . I'd be proud of myself if I got to his physic for age
#319
Scooby Regular
Join Date: Dec 2006
Location: Mars
Posts: 11,470
Likes: 0
Received 0 Likes
on
0 Posts
Rob; a Therband (like rubber cling film which you tie into a big loop) is also a brilliant mobile exercise aid. I needed one for shoulder physio but found it also worked for all sorts of other stuff;
Super intense press ups (wrap around shoulders, hook under thumbs), bicep curls,rows, all sorts.
Super intense press ups (wrap around shoulders, hook under thumbs), bicep curls,rows, all sorts.
#321
Scooby Regular
Join Date: Dec 2006
Location: Mars
Posts: 11,470
Likes: 0
Received 0 Likes
on
0 Posts
All seems quite low key to me; I've seen FAR worse. It's just a shared interest with varying levels of achievement.
#322
All seems quite low key to me; I've seen FAR worse. It's just a shared interest with varying levels of achievement.
Basically, by posting their pre and post pictures, our resident SN gentlemen are providing the evidence of the change that they experience post exercise routine application and balanced food intake over some time, which is inspiring and refreshing. if someone naturally looks good, then it's not their fault. They're all married with wives/GFs and kids and all that, so they are virtually safe. Also, there are only 2-3 ladies who knock about in side of the forum, anyway. None of us ladies chase anyone, as we are busy as it is. So Duncan, my friend, you better take it easy, and post your picture up in your lycra leggings for your cycling.
#323
This website won't let me edit my previous post. Anyway,
FAO Matt:
By quoting your post I was agreeing with you, Matt. I was also referring to Duncan aka our dpb's post which you commented on.
I hope you got it that I didn't call you Duncan. I won't do that to you, believe me.
FAO Matt:
By quoting your post I was agreeing with you, Matt. I was also referring to Duncan aka our dpb's post which you commented on.
I hope you got it that I didn't call you Duncan. I won't do that to you, believe me.
#324
Scooby Regular
Join Date: Dec 2006
Location: Mars
Posts: 11,470
Likes: 0
Received 0 Likes
on
0 Posts
Turbo - fear not for I got it!
TBH when life throws EVERY single bit of ageing right in your face - greying, thinning hair, even hair in places it really shouldn't grow, you either give up or try and fight back - can't do anything about the other things (now way I'd ever do regain type stuff or dye my hair!) so all I CAN do is stay fit and healthy. Oh and get a tan - thanks to a flexible lifestyle and great weather, I closely resemble a Brazilian person at the moment; almost all over.
What is it they say?
BOBFOC - Body Off Baywatch…etc.
TBH when life throws EVERY single bit of ageing right in your face - greying, thinning hair, even hair in places it really shouldn't grow, you either give up or try and fight back - can't do anything about the other things (now way I'd ever do regain type stuff or dye my hair!) so all I CAN do is stay fit and healthy. Oh and get a tan - thanks to a flexible lifestyle and great weather, I closely resemble a Brazilian person at the moment; almost all over.
What is it they say?
BOBFOC - Body Off Baywatch…etc.
Last edited by Matteeboy; 07 July 2014 at 07:57 PM.
#326
Scooby Regular
Join Date: Dec 2006
Location: Mars
Posts: 11,470
Likes: 0
Received 0 Likes
on
0 Posts
For some reason, this year I seem to have got a serious tan early; quite strange but it's something to cling onto.
#330
Scooby Regular
Join Date: Dec 2006
Location: Mars
Posts: 11,470
Likes: 0
Received 0 Likes
on
0 Posts