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Weight Loss and Fitness 2014

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Down to 71.3kg (last 3 morning weigh ins). Body fat is looking good but not measured in a while. Away on holiday a week tomorrow, my original target was sub 70-71kg but I changed that to sub 70kg. Will need a huge push to reach that now. Going out for a run at lunch and booked in for spin tomorrow and sunday and staying off the drink this weekend!

 

Update: Just smashed an outdoor run at lunch. 27 minutes, 3.2 miles (just over 5k).

 

Not the greatest time but its my first in over a year due to shin splints.

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2 weeks ago I measured at 26.8% body fat. I'm now 25.1%. A little bit of progress there which is good :)

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Seeing as I've let myself go for the past 3 weeks (order pizza and shit twice/thrice per week...) and not being able to properly lift for at least 2 weeks I'd like to really begin running.

 

Here's the thing: I'd like to record my progress. Distance, time, speed, etc.

Any recommendations? Apps (and maybe something to attach the smartphone to?)? Other gear?

 

Thinking about something like this and a jogging app (maybe Runtastic)

Edited by drahkon

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Seeing as I've let myself go for the past 3 weeks (order pizza and shit twice/thrice per week...) and not being able to properly lift for at least 2 weeks I'd like to really begin running.

 

Here's the thing: I'd like to record my progress. Distance, time, speed, etc.

Any recommendations? Apps (and maybe something to attach the smartphone to?)? Other gear?

 

Thinking about something like this and a jogging app (maybe Runtastic)

 

 

This...is SUPER COOL!

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For logging when jogging, I use Endomondo on my phone and on the computer. If you don't want to bring your phone with you when running, you can buy a GPS watch and upload the data from that to Endomondo via your computer. It's free but you can pay for some extra services that you don't really need.

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Seeing as I've let myself go for the past 3 weeks (order pizza and shit twice/thrice per week...) and not being able to properly lift for at least 2 weeks I'd like to really begin running.

 

Here's the thing: I'd like to record my progress. Distance, time, speed, etc.

Any recommendations? Apps (and maybe something to attach the smartphone to?)? Other gear?

 

Thinking about something like this and a jogging app (maybe Runtastic)

 

Runtastic, endomondo, runkeeper, nike+ running, ... The list goes on. I use Strava. It gives you all the usual breakdown of distance, pace, time, keeps track of PBs, and so on. An interesting feature is that you can create segments which are portions of your run that you designate. They are then made into an automatically filled public leaderboard so you can see "Oh, my friend John Jones ran down Hill Street faster than me by 15 seconds, and I'm 17th overall".

I have a Garmin watch that I run with. Most of my runner friends have Garmin watches too. The GPS in the watch is better than tracking with a phone. Phone GPS seems to give a more wobbly line on the tracks I've looked at, whereas my watch gives a rock steady track. But that's an extra £70+.

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Hit about 77kg after my cut and the past couple weeks started to attempt to clean bulk. Still doing the intermittent fasting thing, so only eating between 2pm and 10pm. Really happy with where I am (got my six pack and big chest - yeah, I'm superficial but I'm no pro-athlete so my goals are different) and even happier that I'm in a position to start lean gaining. Onward and upward.

 

I've actually dropped weights, gone for more volume training and just focusing on nailing technique. Not rush up weight too much and getting into bad form which I use to do a lot. I'm confident enough in my aesthetics to not feel the need to just try and smash the heaviest weight in the most awkward of ways.

 

 

Can anyone explain IIFYM?? I kind of get it but how do you work out what exactly your macros are meant to be?

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Hit about 77kg after my cut and the past couple weeks started to attempt to clean bulk. Still doing the intermittent fasting thing, so only eating between 2pm and 10pm. Really happy with where I am (got my six pack and big chest - yeah, I'm superficial but I'm no pro-athlete so my goals are different) and even happier that I'm in a position to start lean gaining. Onward and upward.

 

I've actually dropped weights, gone for more volume training and just focusing on nailing technique. Not rush up weight too much and getting into bad form which I use to do a lot. I'm confident enough in my aesthetics to not feel the need to just try and smash the heaviest weight in the most awkward of ways.

 

 

Can anyone explain IIFYM?? I kind of get it but how do you work out what exactly your macros are meant to be?

 

Well done. :D

I'm starting my bulk again after my first proper cut. I feel like I understand it all now and know what I need to do. I'm more aware that it's more about the nutrition than it is the actual weights that you're pushing, although it does help, of course.

 

I know a little about IIFYM, not too much, but maybe I can help. Basically, the idea is that you eat whatever the fuck you want (within reason- heh) as long as it fits/you're hitting your macros. I've read about people eating ice cream and McDonalds on their bulk as long as it meets their macros/hitting their numbers. It's something of a numbers game. I've also read about others who know that they're under their limits, so use the "junk" food to hit it, but I don't know whether that's a super smart thing to do in the long term. It's a bit of a contentious issue, tbh.

 

There are different calculator's out there that give you different splits. It's something that I'm looking at atm.

 

http://www.freedieting.com/tools/nutrient_calculator.htm - if you select the macro-nutrient calculator, you just type in your daily calorie amount and it'll work it out for you using different ratios (if you wanted to go low carb for example, or low fat)

 

http://www.1percentedge.com/ifcalc/ - that's another one, a bit more complex.

 

http://forum.bodybuilding.com/showthread.php?t=121703981 - That's also an interesting read but very complex.

 

There's quite a few other calculators out there which will give you a starting point.

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Oooooo, interesting. Thanks for the links. I'll have a good proper read later when I get home. I would love to make ice cream part of my diet. :D

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Seeing as I've let myself go for the past 3 weeks (order pizza and shit twice/thrice per week...) and not being able to properly lift for at least 2 weeks I'd like to really begin running.

 

Here's the thing: I'd like to record my progress. Distance, time, speed, etc.

Any recommendations? Apps (and maybe something to attach the smartphone to?)? Other gear?

 

Thinking about something like this and a jogging app (maybe Runtastic)

 

If you don't want to buy/wear anything on your run you could just use mapmyrun. You have to map the route out and manually enter the information yourself. I prefer it as I don't like wearing anything extra when I'm running (I don't normally wear a watch anyway).

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Oooooo, interesting. Thanks for the links. I'll have a good proper read later when I get home. I would love to make ice cream part of my diet. :D

 

I recommend frozen yoghurt, personally. ;)

 

Be careful and be sure of what you're doing, as it is your body and you only get one. :D

 

I've forgotten how hard bulking is, especially trying to do it clean/lean. How long are you planning to go for? I'm going to give it until January, I think. Then will use that time to assess whether to go for a bit longer or start getting ready for the summer time, again. I'm hopeful that I can cut more efficiently in future, now that I know what I'm doing.

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I didn't actually think about how long. So a lean bulk, I'm only looking at eating slightly over my calorific needs - but I'm taking it week by week instead of day by day. Obviously I eat more on training days but on off days when I'm not recovering, I might eat a little less than maintenance.

 

It also depends how much I've run that week. I try and run before my workout 3 times a week. Only for 10 minutes, but I keep it intense. A fast 10 minutes, ~12/13km/hr.

 

So I think I'm just going to play it by ear. I think the running allows me to play with my calorie intake a little. I think I'll see where I am come end of November. See how I'm feeling in and out of the gym and take it from there. So that's four months. Then might up my intake for a few months - but not too much - before another cut.

 

We'll see. I make all this up on the fly. :hehe:

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I didn't actually think about how long. So a lean bulk, I'm only looking at eating slightly over my calorific needs - but I'm taking it week by week instead of day by day. Obviously I eat more on training days but on off days when I'm not recovering, I might eat a little less than maintenance.

 

It also depends how much I've run that week. I try and run before my workout 3 times a week. Only for 10 minutes, but I keep it intense. A fast 10 minutes, ~12/13km/hr.

 

So I think I'm just going to play it by ear. I think the running allows me to play with my calorie intake a little. I think I'll see where I am come end of November. See how I'm feeling in and out of the gym and take it from there. So that's four months. Then might up my intake for a few months - but not too much - before another cut.

 

We'll see. I make all this up on the fly. :hehe:

 

I'm the same, I tend to have a rough idea in my head and then see how it goes. The running should give you a bit of extra leeway, you could probably get away with a few bits of food that you might not have otherwise been lucky with.

 

Good luck. : peace:

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Finally got to the doctors about my shin splints. Doctor basically said my shins cannot take the impact of my running well so unless I change my style to running on my toes it is likely to continue hurting. This way of running is not good for long distances so there goes my plan to eventually work towards a half marathon.... bummer.

 

Little bit down about it actually.

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@drahkon, seriously, if you love zombies, get Zombies Run for your phone. The app is amazing. It has a proper story to it, it has GPS shit in it and it even has a game where you have to build your bases up. It's awesome. It basically turns running into a game. It'll have you running away from zombies and it actually takes you to a place to collect items and supplies and shit.

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@drahkon, seriously, if you love zombies, get Zombies Run for your phone.

 

May give this a go : peace:

 

Will also try Runtastic. Ordered a jogging armband and will run like hell next weekend :yay:

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Finally got to the doctors about my shin splints. Doctor basically said my shins cannot take the impact of my running well so unless I change my style to running on my toes it is likely to continue hurting. This way of running is not good for long distances so there goes my plan to eventually work towards a half marathon.... bummer.

 

Little bit down about it actually.

 

That sucks. :(

 

Sorry to hear that, brah. Are there no other alternatives?

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Finally got to the doctors about my shin splints. Doctor basically said my shins cannot take the impact of my running well so unless I change my style to running on my toes it is likely to continue hurting. This way of running is not good for long distances so there goes my plan to eventually work towards a half marathon.... bummer.

 

Little bit down about it actually.

 

I had shin splints when I first started running. They were fine day to day, but if I was ever sat cross-legged and the kids tried to sit on my legs, it hurt, and it felt like there was something wrong with my bones.

 

I think part of my getting over them was to strengthen/improve my legs. Calf exercises, good stretching routine, etc. Another huge thing for me was changing shoes. If you read around it says that shoes don't matter that much, but anecdotally, my running shoes changed my running life. I bought cushioned shoes and it made a huge difference. Massively reduced the impact my legs were under. Nike Air Pegasus were the ones I went for. I tried them on in a shop and it felt like I was running on clouds of fluffy love. I'm on my 5th pair now, and have done about 1100km in each of my last two pairs.

 

I'm a forefoot runner and am about to do a half, so there is hope.

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I wish I could thank that post more. I have hope!

 

Will look into different shoes and work on my calves. Thanks Oddy :)

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Finally got to the doctors about my shin splints. Doctor basically said my shins cannot take the impact of my running well so unless I change my style to running on my toes it is likely to continue hurting. This way of running is not good for long distances so there goes my plan to eventually work towards a half marathon.... bummer.

 

Little bit down about it actually.

 

My brother suffered from this as well. He went to a specialist running store ( plenty kicking around now ) which had him run on the tread mill for a bit and they watched his form as he ran. They can see what kind of running style you have and can then fit you with the correct kind of running shoes.

 

I personally think the right running shoes help a great deal. Earlier in the year I was just getting a bad lower back from running. I switched my shoes to something more suitable and I haven't had any issues since.

 

I'm finding more and more that there's actually a lot more to jogging than just sticking your shoes on and heading out, especially as your body gets older.

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I like the theory that we are evolved to run barefoot, and wearing shoes causes us to run in a manner that messes up our feet and legs.

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If you wanna run on anything more than a field, or a track, that you've just checked for glass then you'll need to wear running shoes (though there are degrees of shoes from the minimalism of the Nike Free range, say, up to something that is super for stability).

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I like the theory that we are evolved to run barefoot, and wearing shoes causes us to run in a manner that messes up our feet and legs.

 

We're probably not designed to run on concrete either.

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The whole idea of barefoot running trainers is to gradually integrate them into your programme. So many people make the mistake of buying a pair and using them exclusively. If your feet are used to wearing cushioned shoes like the Pegasus or Lunarglide, it will take a long time to condition your muscles to get used to the new sensation. In the long run it's more conducive to more efficient and faster running but it takes time.

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Done a 30 minute run. 3.64km .

And I had to walk twice for 30 seconds each because I was running out of breath. :blank:

 

There's a lot of room for improvement :laughing:

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