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Fierce_LiNk

Weight Loss and Fitness 2013

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It all begins, again.

 

To start off the new year, my arms and back are sore from deadlifting/back and bicep training.

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Throughout December the only bit of exercise I did was play football once a week, and the Christmas week didn't even do that.

 

I'm almost certain I've consumed double the amount of food I would have in November (but it's Christmas it's fine)

 

The fitness officially begins for me tonight, first game back for football after the Christmas booze & food sessions. Will be hard work.

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Goals for 2013:

 

Lose about a stone to drop down to 10st 7lb.

Keep running faster. Doing a sub-20min 5k is the dream.

 

In last year's thread I put this:

 

Anyone that's friends with me on Facebook should know that I've taken up running, starting with the C25K program that was suggested in the 2011 version of this thread.

 

On Boxing Day I ran 5.19km in 30:13. That was awesome. Shaving seconds off my time is what keeps me going through the 10min-20min period where I just want it all to end.

 

There are several runners at work and they all run faster than me, but I've only just started - I'll get there!

 

My 5k pb is now 23:09. PROGRESS.

Edited by Mr_Odwin

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Did a full body workout yesterday, 3 hours solid of weight training; slightly feeling it now. Some people prefer to go to the gym maybe 3 or 4 times a week in short bursts to work all the areas, I prefer doing two lengthy sessions. It might take a while but I quite enjoy it when I get going.

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My next weigh in is on Saturday, and then I'll be weighing every 4 weeks from then on. Haven't weighed myself for two weeks so I haven't seen the Christmas damage yet!

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I weighed myself on the first of January. I'm 16st 13lb. Not as disastrous as I thought it would be. This year is the year I finally get to my goal, I think. I can see myself getting it this year. All I need to do is obsess with Just Dance and run and do weightlifting.

 

Also, I've come up with a good, entertaining idea on training and me and my mate are talking about it. I'm quite excited about the idea. I won't say anything yet but I'm getting positive reactions from it! :D

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Massive session tonight, really pleased with how today went.

 

Squat - 3x5 60kg

Bent over row - 3x5 60kg

Military press - 3x5 30kg

 

25 minute cycle.

 

Cardio is the goal for the next 4 weeks with a bit of weights thrown in. My gym scales said 74-75kg today. I hope to drop 3kg in the 4 week period. Massive drop, I know, but it can be done if I stay off the booze and work out hard.

Edited by Charlie

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Leg day for me tomorrow. I've been able to add in more of these lately. Hated the fact that my gym only had 1 squat rack, and it was either being used or someone had taken the bar to do curls or some shit.

 

I can feel some strength returning, but I'm limited to around 75kg since that's all the weight I have. Might just take the plunge and treat myself to the new weight plates for my birthday.

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Well I'm gonna hit the fitness trail slightly more than I have in previous years....Namely with an upcoming wedding and also I've found that here in Canada no one walks anywhere and there's no handy cycle routes around, so I've gone from an hour of walking to work and cycling for an hour a night to well nothing...so I was obviously going to put on some weight. So hitting the treadmill just to get that back into my day. Going to the Gym at the moment is not practical- I'm leaving for work at 5.50/6.00am and not getting back till 8.30pm by the time I've eaten I have to start getting ready for bed it sucks. At least if I can get the walking back in there an hour and day and watch what I eat a bit more I will lose some weight and can worry about toning etc later down the line.

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Leg day for me tomorrow. I've been able to add in more of these lately. Hated the fact that my gym only had 1 squat rack, and it was either being used or someone had taken the bar to do curls or some shit.

 

I hate it when people use the squat rack to do things like curls. I actually quite like using the squat rack to do a military press but will only do that there if the gym is quiet and no one else is wanting to use the rack as. Obviously military presses don't need a rack!

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Did a good chest session yesterday. First day back to the gym after xmas. Paying with the DOMS for it now though. I always seem to get DOMS in chest

 

Ive actually joined a new gym. I was at pure gym. It was ok as it had loads of equipment in and its cheap. The problem was that there wasnt enough space to use the equipment. It also got too busy at peak times which did my head in.

 

Ive now joined the council run gym. Its called fitness unlimited. Its not bad i can use around 5 gyms in the city along with pools. Don valley stadium has a really good spit and sawdust weights gym that i used yesterday and i intend to use ponds forge as a swimming pool.

 

My goal is to cut i think this year but i dont think i want to lose any mass either. Er

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Stared the gym on Wednesday after a 5 month break. I hurt but I'm going to head in today to get back into a routine.

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I hate it when people use the squat rack to do things like curls. I actually quite like using the squat rack to do a military press but will only do that there if the gym is quiet and no one else is wanting to use the rack as. Obviously military presses don't need a rack!

 

The squat rack is actually really useful for the military press. I've done it both with and without. With the rack, it means you don't waste any of your energy/risk straining yourself getting the weight up into the right position before you actually start the movement. With the rack, it's already in that position, so you just unrack it, press, re-rack.

 

I've never really seen any guys Military Press when I've been in the gym. They almost always just dumbbell shoulder press instead.

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Right im wondering if any one can help me. As you all probably know diet is a key thing for building lean muscle. Does anyone know of any receipes for protein rich dishes apart from plain old chicken and brown rice? Im wanting to cook something different. Also what do people tend to eat at work? Do you prepare your meals before you go?

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Right im wondering if any one can help me. As you all probably know diet is a key thing for building lean muscle. Does anyone know of any receipes for protein rich dishes apart from plain old chicken and brown rice? Im wanting to cook something different. Also what do people tend to eat at work? Do you prepare your meals before you go?

 

Maybe something like this:

http://www.jamieoliver.com/recipes/beef-recipes/beef-and-vegetable-stir-fry

 

I'm not sure there are any specific recipes to recommend, the answer is probably just add more meat to the usual stuff. If lean mass is the goal then go easy on the carbs (rice, pasta, potatoes etc), you may even want to consider cutting carbs out of your evening meal altogether.

 

My main goal for 2013 is to fix my back and hit a deadlift of at least 120kg.

 

For now I'm probably going to have to go really easy on the weights, maybe ignore the barbell altogther, and just do push ups and light dumbbell squats.

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Cheers @pratty. I think im going to go for no carb on evening meal. The only issue is that im a big guy and im likely to get hungry. I suppose after a few days i will be used to it. I think im going to start prepping meals the night before to take to work

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Right im wondering if any one can help me. As you all probably know diet is a key thing for building lean muscle. Does anyone know of any receipes for protein rich dishes apart from plain old chicken and brown rice? Im wanting to cook something different. Also what do people tend to eat at work? Do you prepare your meals before you go?

 

Tuna is another good option for protein. Off the top of my head I think a tin of tuna has about 25G of protein in it and pretty much no carbs or fat. Also good for a quick meal as it is ready to eat straight out of the tin!

 

Only downside is if you don't like fish and like most good sources of protein. It isn't cheap!

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Cheers @pratty. I think im going to go for no carb on evening meal. The only issue is that im a big guy and im likely to get hungry. I suppose after a few days i will be used to it. I think im going to start prepping meals the night before to take to work

 

If you're looking to build lean muscle then you shouldn't be getting hungry. Eat loads. Take protein shakes to help you get extra calories and protein.

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If you're looking to build lean muscle then you shouldn't be getting hungry. Eat loads. Take protein shakes to help you get extra calories and protein.

 

I currently take protein shakes. I just think im bored with the chicken and brown rice for one meal and then tuna with baked potato for another.

 

Also do people have the 5 meals a day or do you all stick to 3. I find it difficult doing 5 meals a day because of work and also i dont know what to have.

 

Its not gym or rest im having major trouble with its diet. Its so easy just to go out on my dinner break at work and just grab something. There is this supplement shop in town that offers to do specialised meal plans for whatever goal you want. Issue is they charge 300 quid per 6 weeks!!!

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Eating more is quite hard, especially if you're not really used to it. You have to get into the habit of eating more often, be aware of the time and of what you are eating.

 

As for food, you're still a human so don't just eat the same meal everyday. Vary it/mix it up with the likes of fish, quorn and eggs. I've recently been eating more quorn instead of lamb mince, tastes great.

 

Eggs are a god-send, so much you can do with them. Boiled eggs/egg whites for breakfast, scrambled eggs for dinner, an omelette for tea or just as a snack, tons of things you can do. I have poached eggs pretty regularly with my tea.

 

Also, I put off having my leg day yesterday and am doing it tonight, because I took the plunge and bought the weights. 2 25kg cast iron weight plates. Post man is a hero for carrying them down 2 flights of stairs down to my ground floor flat.

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@Blade - Have you heard of GOMAD, or anyone else for that matter?

 

I think it looks very interesting but I don't think I could hack it myself. I'm really not a big milk drinker and very rarely have it. I'm not all that sure that it agrees with me tbh.

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@Blade - Have you heard of GOMAD, or anyone else for that matter?

 

I think it looks very interesting but I don't think I could hack it myself. I'm really not a big milk drinker and very rarely have it. I'm not all that sure that it agrees with me tbh.

 

We have a good supply of milk in work, and I used to drink a litre or so (probably 2, I suck at measurements) a day. I don't mind the taste of it, could probably do it more often. Thinking back, I was doing that when I was at my strongest, so maybe the extra nutrients from it helped. The downsides are that you will obviously need to go to the loo more and that you may/will gain a bit of fat along with it, unless you can be picky and get skimmed.

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@Blade - Have you heard of GOMAD, or anyone else for that matter?

 

I think it looks very interesting but I don't think I could hack it myself. I'm really not a big milk drinker and very rarely have it. I'm not all that sure that it agrees with me tbh.

 

Yeah ive heard of it. Only issue is the sat fat that goes with it. I reckon if i wanted to put on weight id just get a weight gainer. I think you would avoid the sat fat this way.

 

Maybe worth a try though. You can always cut if you are putting too much on.

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Go for a balance. Have some milk in your diet, but don't go overboard with it if you think it's too much. Definitely is good for you.

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Get on Creatine as well if you are not already taking it. It does nothing for me as i have no issue putting on the weight. Problem is that the weight gains are mostly water. Apparently it also gives you a boost whilst in the gym enabling you to do a few more sets or large weight one set. My mate swears by it amongst other stuff that hea taking

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