Fitness and Diet
11 August 2015, 03:59 PM
#482
I'll give you a idea what I had to eat yesterday for example: this works for me, for my height/weight and physical activity I do!!
I'm 5ft 11 and weigh 11.7 stone, I was 12.5 stone at the beginning of the year when bulking up, but now leaning/cutting for my wedding in Cuba(2 weeks)!!
2271 calories
59.78g Fat
228.43g carbs
184.04g of protein
Breakfast
Oatmeal/Porridge
100ml of skimmed milk(red top)
2x teas spoon Weat Germ-Healthy fat(mix with my porridge)
1/4 cup of Rasins
1x medium Bannana
Mid Breakfast
3x Boiled eggs
1/4 cup of pumpkin seeds
1x slice of wholemeal bread
Lunch
Skinless chicken breast
1x medium sweet potato
100g Brown rice
1x small cup of Asparagus
1x small cup of frozen spinach
Dinner
1x Salmon
Snack anytime of the day
1x Banana
1x Apple
1x Orange
1/2 cup of Greek yogurt
I'm 5ft 11 and weigh 11.7 stone, I was 12.5 stone at the beginning of the year when bulking up, but now leaning/cutting for my wedding in Cuba(2 weeks)!!
2271 calories
59.78g Fat
228.43g carbs
184.04g of protein
Breakfast
Oatmeal/Porridge
100ml of skimmed milk(red top)
2x teas spoon Weat Germ-Healthy fat(mix with my porridge)
1/4 cup of Rasins
1x medium Bannana
Mid Breakfast
3x Boiled eggs
1/4 cup of pumpkin seeds
1x slice of wholemeal bread
Lunch
Skinless chicken breast
1x medium sweet potato
100g Brown rice
1x small cup of Asparagus
1x small cup of frozen spinach
Dinner
1x Salmon
Snack anytime of the day
1x Banana
1x Apple
1x Orange
1/2 cup of Greek yogurt
12 August 2015, 10:11 PM
#483
Scooby Regular
Well here is a bit of an update considering I don't come on here very often any more.
I have cut my Cardio down a lot, which has resulted in a little weight gain, however I have been using the gain to my advantage and focussed on my weight training. I have planned this very well in my opinion although I would have liked not to have put as much weight on around the waist, be heyhoo there always seems to be a bit of a drawback to any positive outcome.
My re-aggravated ACL injury from last year seems to have calmed down a lot now, I have cut the cardio that was causing me a little pain, or as it is, felt ok during the exercise but then crippled me the day after.
I have began to bulk in areas that I wanted to focus on, and I'm seeing good results with help from a professional down at my local gym. I have been going around 5-6 days a week, and rather than over exerting on many reps, I have decided to go mid warm up set to failure, and then an extreme set to failure. I have always had small arms, yet a reasonable size on the shoulders, yet I think pound for pound of muscle I'm much stronger in the biceps and triceps than most other "large" gym gooers.
Anyway enough dribble, this is where I have got too on my chest which I'm pleased about hence I wanted to share.
Flat chest 100kg bar (7 reps)
Decline chest dumbells 2 x 47.5kg (6 reps)
Incline chest smith machine 80kg (8 reps)
Dumbell flys 2 x 27.5kg (8 reps)
Cable flys 2 65kg (5 reps) (pulley mech so not a true weight)
How are you guys and any girls getting on?
Rob
I have cut my Cardio down a lot, which has resulted in a little weight gain, however I have been using the gain to my advantage and focussed on my weight training. I have planned this very well in my opinion although I would have liked not to have put as much weight on around the waist, be heyhoo there always seems to be a bit of a drawback to any positive outcome.
My re-aggravated ACL injury from last year seems to have calmed down a lot now, I have cut the cardio that was causing me a little pain, or as it is, felt ok during the exercise but then crippled me the day after.
I have began to bulk in areas that I wanted to focus on, and I'm seeing good results with help from a professional down at my local gym. I have been going around 5-6 days a week, and rather than over exerting on many reps, I have decided to go mid warm up set to failure, and then an extreme set to failure. I have always had small arms, yet a reasonable size on the shoulders, yet I think pound for pound of muscle I'm much stronger in the biceps and triceps than most other "large" gym gooers.
Anyway enough dribble, this is where I have got too on my chest which I'm pleased about hence I wanted to share.
Flat chest 100kg bar (7 reps)
Decline chest dumbells 2 x 47.5kg (6 reps)
Incline chest smith machine 80kg (8 reps)
Dumbell flys 2 x 27.5kg (8 reps)
Cable flys 2 65kg (5 reps) (pulley mech so not a true weight)
How are you guys and any girls getting on?
Rob
Rob, is that 100kgs in addition to the bar? If it is then that's pretty good. I can manage 4-5 reps of 70kgs (+ bar). At 50kgs I can knock out as many reps and sets as you like.
Over the last few months though I've concentrated more on 'fitness' and have taken up boxing classes (not real contact boxing, more box/fit really). I feel much better for it and my wife says I look better!
13 August 2015, 02:46 AM
#484
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I'll give you a idea what I had to eat yesterday for example: this works for me, for my height/weight and physical activity I do!!
I'm 5ft 11 and weigh 11.7 stone, I was 12.5 stone at the beginning of the year when bulking up, but now leaning/cutting for my wedding in Cuba(2 weeks)!!
2271 calories
59.78g Fat
228.43g carbs
184.04g of protein
Breakfast
Oatmeal/Porridge
100ml of skimmed milk(red top)
2x teas spoon Weat Germ-Healthy fat(mix with my porridge)
1/4 cup of Rasins
1x medium Bannana
Mid Breakfast
3x Boiled eggs
1/4 cup of pumpkin seeds
1x slice of wholemeal bread
Lunch
Skinless chicken breast
1x medium sweet potato
100g Brown rice
1x small cup of Asparagus
1x small cup of frozen spinach
Dinner
1x Salmon
Snack anytime of the day
1x Banana
1x Apple
1x Orange
1/2 cup of Greek yogurt
I'm 5ft 11 and weigh 11.7 stone, I was 12.5 stone at the beginning of the year when bulking up, but now leaning/cutting for my wedding in Cuba(2 weeks)!!
2271 calories
59.78g Fat
228.43g carbs
184.04g of protein
Breakfast
Oatmeal/Porridge
100ml of skimmed milk(red top)
2x teas spoon Weat Germ-Healthy fat(mix with my porridge)
1/4 cup of Rasins
1x medium Bannana
Mid Breakfast
3x Boiled eggs
1/4 cup of pumpkin seeds
1x slice of wholemeal bread
Lunch
Skinless chicken breast
1x medium sweet potato
100g Brown rice
1x small cup of Asparagus
1x small cup of frozen spinach
Dinner
1x Salmon
Snack anytime of the day
1x Banana
1x Apple
1x Orange
1/2 cup of Greek yogurt
For instance, when does average person have 'mid breakfast
How do you eat frozen spinach or a cupfull of seeds
And would you really eat one whole salmon ( how big even? ) on its own!?
Last edited by dpb; 13 August 2015 at 02:48 AM.
13 August 2015, 10:22 PM
#485
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I don't think sit ups are actually that bad for you as long as they are done correctly which is probably better known as a crunch. However I would say that there are many many other exercises that are a lot better for training abs so sit ups are almost pointless either way. Having visible abs is about 80% diet and 20% exercise. However having more lean muscle means that you burn more calories just staying alive
13 August 2015, 10:32 PM
#486
Have to agree with you. Trying to prepare and eat 5 meals a day when working f/time is really hard. Cooking 2 meals, whilst making breakfast is complicated and a mind ****. Coming home for evening training and trying to then cram 2 meals after, when you're also meant to be carb loading... Ended up doing 4 meals but now do 3 though its all pretty healthy.
14 August 2015, 11:43 AM
#487
When in weight loss regime, I will have a big breakfast, medium lunch and small tea. I tend to have none or little carbs in the afternoon, I will intersperse meals with small yogurts or nuts. Drink alot more water and this will stave off hunger pangs.
A large meal especially in the evening just sits in me and adds weight
A large meal especially in the evening just sits in me and adds weight
14 August 2015, 06:14 PM
#488
Have to agree with you. Trying to prepare and eat 5 meals a day when working f/time is really hard. Cooking 2 meals, whilst making breakfast is complicated and a mind ****. Coming home for evening training and trying to then cram 2 meals after, when you're also meant to be carb loading... Ended up doing 4 meals but now do 3 though its all pretty healthy.
I prepare my food for work the night before and when I come back I cook my food fresh or phone the missus to put a piece of chicken in the oven ready for when I walk through the door
It is hard work, but you get in a routine of doing it, it gets easier!!
14 August 2015, 06:32 PM
#489
As for mid breakfast its 2-3hours after I ate my first breakfast, so if I had my breakfast at 7am, then I would eat my mid breakfast 10am-ish or when ever it suits me(usually at work so when I got 5mins)
Frozen spinach?? You can buy frozen spinach and add it to boiling water, drain it and viola, spinach
and a 1/4 cup of pumpkin seeds again would be one of my drinks cups in my house, with 1/4 of it full(im not that **** to count the seeds out, but 1/4 of a cup will do
)Salmon would be the usual 2x in a pack medium sized fillet you get from the supermarket, I only have the 1(one) by itself as its 472 calories in 1 fillet, like someone already mentioned start of eating like a King and finish off eating like a pauper, as most the calories you consumed for breakfast you will be using throughout the day.
14 August 2015, 09:14 PM
#491
Something like this:
http://www.ucmp.berkeley.edu/vertebr...gii/salmon.gif
Dont think I could fit it in the oven, let alone eat a whole one!!!
http://www.ucmp.berkeley.edu/vertebr...gii/salmon.gif
Dont think I could fit it in the oven, let alone eat a whole one!!!
31 August 2015, 12:44 PM
#493
Scooby Regular
At the min i'm down to 14 stone 9, that's from 16 stone 4.
It's mainly from changing my diet, i was doing a lot of sit ups but i stopped those when a few people on here said that sit ups were no good for you and didn't do anything other than risking back problems.
I have porridge in a morning, i'm eating a lot of tuna and chicken along with salad to go with it. I'd generally have a wrap in an afternoon with tuna or chicken in it with lettuce, tomatoe and onion. Of an evening again i'll have a bit of tune or chicken with a cold pasta salad, i have a banana in between times if i feel hungry and i drink a lot of water.
I don't know if i can do better food wise as i'm not an expert on healthy eating, i'm sure i can but don't have the knowledge.
It's mainly from changing my diet, i was doing a lot of sit ups but i stopped those when a few people on here said that sit ups were no good for you and didn't do anything other than risking back problems.
I have porridge in a morning, i'm eating a lot of tuna and chicken along with salad to go with it. I'd generally have a wrap in an afternoon with tuna or chicken in it with lettuce, tomatoe and onion. Of an evening again i'll have a bit of tune or chicken with a cold pasta salad, i have a banana in between times if i feel hungry and i drink a lot of water.
I don't know if i can do better food wise as i'm not an expert on healthy eating, i'm sure i can but don't have the knowledge.
02 September 2015, 12:16 PM
#494
Scooby Regular
I've just started taking Cod Liver oil in liquid form with Omega 3, that's certainly an acquired taste lol
06 September 2015, 01:11 PM
#495
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Andy , have I got it wrong ?
Did you say you have power meter on the bike ?
You must be pretty serious , I know the price is coming down all the time
Did you say you have power meter on the bike ?
You must be pretty serious , I know the price is coming down all the time
06 September 2015, 05:06 PM
#496
When I started cycling again I could only develop 100 watts of power, now I have 300 watts ftp. Despite my injury, I have gone from averaging 18mph on ride outs to 22mph. All my training is based around power. You can easily see if you are pushing too hard or not enough. Regards serious cyclist, not really, I do enjoy it, not spectacular by any means, but can hold my own for my age. I now have finished season for competing in the club events. I will be hoping to build more speed and endurance over winter (maximum distance has been 30 mile event) personally I need to improve by 3% to be at the top of my club age group. Small percentage but I think I will need a concerted winter effort to achieve.
08 September 2015, 11:08 AM
#497
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Theres no way i can keep 22 as an average , on my own , on an a road bike . 18.5 mostly
got to keep some in reserve for the run part of tri of course
got to keep some in reserve for the run part of tri of course
08 September 2015, 11:24 AM
#498
16-18 is comfortable for the 40+ mile rides, 22 is awesome! FWIW - Froome allegedly sustains 450 watts on a hill climb for over 45 minutes, and Cavendish peaks at 1800 watts in a sprint.
Sprint tri this weekend, looking forwards to an 04:30 wake up call
DPB - Good luck with your tri at the end of the month
Sprint tri this weekend, looking forwards to an 04:30 wake up call
DPB - Good luck with your tri at the end of the month
08 September 2015, 11:25 AM
#499
Scooby Regular
I don't think sit ups are actually that bad for you as long as they are done correctly which is probably better known as a crunch. However I would say that there are many many other exercises that are a lot better for training abs so sit ups are almost pointless either way. Having visible abs is about 80% diet and 20% exercise. However having more lean muscle means that you burn more calories just staying alive
I have recently started at the gym and I was expecting to be put on all cardio machines for weight loss but the trainer has put me all on weight training which i'm really enjoying and can't wait to go each time. I'm doing running on the days in between to try and keep calories burning but none of what i'm doing is actually working my stomach, i'm going to end up with toned up arms, shoulders and chest and legs but worried the bit in between is going to miss out which is the bit i'm most bothered about
He has got me doing 'planks' at the end of my workout but my mate reckons they are bad for lower back and I shouldn't be doing them?
I have changed my diet drastically to fresh meat and fish for dinner for the protein and salad to try and fill myself up. The sudden drop in no chocolate and biscuits is a bit rough but i'm eating fruit to get sugar during the day.
One thing i've found is the day after the gym i'm absolutely bursting with energy which I wasn't expecting.
08 September 2015, 01:39 PM
#500
Re back and stomach exercise. Crunches (lie on your back, knees bent up, reach upto knee tops with hands. Keep neck in neutral position. You can do them slowly and hold a little, then relax back down.
Best exercise for core and power, front squats with no or little weight to start with, a great exercise for back, stomach, thighs, glutes. Build up weight slowly keeping good form and position. Benefits hamstrings and calf's aswell. Look up the method on youtube. Note if you have issues flexing your wrists back to support bar across front of shoulders, use chin up straps on bar and grip the strap.
Plank exercise is good but tough and should not hurt your back, if it does hurt then stop.
Best exercise for core and power, front squats with no or little weight to start with, a great exercise for back, stomach, thighs, glutes. Build up weight slowly keeping good form and position. Benefits hamstrings and calf's aswell. Look up the method on youtube. Note if you have issues flexing your wrists back to support bar across front of shoulders, use chin up straps on bar and grip the strap.
Plank exercise is good but tough and should not hurt your back, if it does hurt then stop.
Last edited by andy97; 08 September 2015 at 01:41 PM.
08 September 2015, 02:03 PM
#501
Scooby Regular
Cheers. The stomach ones I want to do from home so can do them regularly and not rely on being at the gym. I'll look at the front squats on youtube though anyway as no idea about them and need stomach/core strength to protect my lower back.
08 September 2015, 02:16 PM
#503
Scooby Regular
I've had a bad lower back for years and basically it's because I have no core strength and everything has gone through my lower back. This is what I want to sort as part of my weight loss in not just losing the beer gut but also get some muscle in there.
08 September 2015, 04:29 PM
#504
Last edited by SJ_Skyline; 08 September 2015 at 04:31 PM.
08 September 2015, 04:44 PM
#505
16-18 is comfortable for the 40+ mile rides, 22 is awesome! FWIW - Froome allegedly sustains 450 watts on a hill climb for over 45 minutes, and Cavendish peaks at 1800 watts in a sprint.
Sprint tri this weekend, looking forwards to an 04:30 wake up call
DPB - Good luck with your tri at the end of the month
Sprint tri this weekend, looking forwards to an 04:30 wake up call
DPB - Good luck with your tri at the end of the month
09 September 2015, 09:17 PM
#506
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I too have had lower back problems for at least 4 years constantly. It's horrible and depressing when everything you try that doctors, physio's, and chiropractors tell you should help makes little or no difference. As for doing the right exercises, I think everybody has different pains and as such everybody has to work out what works best for them through trial and error. Planks are good for deep core muscles and I don't find they give my back any problems and I can hold it for a long long time. There are hundreds of variations for abs all of which have slightly different benefits so like I said it's just a case of trying them and working out which you find most effective and least painful. It's true that you need to balance the body so should work on a strong back aswell as front to reduce injury. For more info than anybody can possibly need have a look on bodybuilding.com it's like a never ending encyclopaedia with everything you could ask for. And most importantly just stick with it and don't give up. It's a long, hard journey but I think it's well worth it.
09 September 2015, 11:04 PM
#507
Scooby Regular
Thanks i'll continue with the planks then and look on that site. I had to give the gym a miss today as I was still too sore when I woke up from going 2 days ago so think I need to slow it down a bit.
09 September 2015, 11:44 PM
#509
Scooby Regular
Thanks Banny, yeah that's why I thought I should start running on the days I don't go to the gym as they haven't given me any cardio work in my gym workout. I'm doing 2 x 2.3 miles fast paced dog walking on gym days the 1st being right before the gym as my warm up, and non gym days the same plus a further 2.3 miles 1st mile of which I manage to run and then walk the rest. Combined with the severe change in diet i've had to put another notch on my belt already so the combination of the 3 seems to be working already even if it's just bloatedness that's initially gone.
Last edited by An0n0m0us; 10 September 2015 at 12:12 AM.
10 September 2015, 07:12 AM
#510
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