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)

 

Total weight loss now about 8.5kg back to weight I was in mid 20s. Eating a few more carbs but being careful, but 34 miles cycling and 20 miles walking last week helps. Feeling good. This is sustainable and not too hard.

 

Top work John.

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

 

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.

 

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!

 

My weight has leveled out with just diet (can't eat any less) , need to exercise to loose the rest but I just can't bring myself to it.

 

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 done!

 

Your hair has disappeared too though

 

Cheers

Probably all that stress about day 1 I hate chest!

Seriously though I'm going thin on top, and my wife goes on about it plenty, so if I keep it short she leaves me alone

 

Your nips are looking a bit puffy

 

Hey Rob Day, you now look a bit like Bruce Willis from Die Hard.

 

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.

 

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

 

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.

 

Take running shoes on holiday; I run every other day (unless there's surf!). A great way to explore the place and justify drinking and eating more.

 

Well I think Bruce was about 33 when they made Die Hard original. But it's ok if you're not keen on him.

 

Without a doubt, also ordered some light weight perfect push-up cups to keep on top of my upper body. I'm weak on chest so I need to get this one rattled as it's bugging me, perfect push-ups should fix this.

I didn't find it offensive bud . I'd be proud of myself if I got to his physic for age

 

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.

 

There seems to be a dubious quantity of straight forward posing going on in this thread

 

When feeling a bit insecure, I always get my giant rubber band out to impress da laydeez.

All seems quite low key to me; I've seen FAR worse. It's just a shared interest with varying levels of achievement.

 

No posing at all on this thread I see, Duncan. Otherwise, why would Rob post his picture in a doll's house with his tiny socks on. I know long socks suck, but that little socks might as well not be worn, to be fair. Only joking, Rob. Good socks, bud.

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.

 

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.

 

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.

 

Do you think a Brazilian is a good technique for hair removal? You do it all over?

 

Yes I have a think stripe of fur from my gones to the top of my head. Kind of funky

For some reason, this year I seem to have got a serious tan early; quite strange but it's something to cling onto.

 

Good going Rob, keep it up!

This was me a week before fasting started on the 29th of july

 

My god, what's that attached to your face ...!!??

 

my attempt at making myself look like an oil painting sadly

 

Me too - current state of shape.



Sadly my attempt at covering my face failed.

And that's a pretty bad angle.

Oh dear.

Runs away...