The Workout thread

[Deuce_Bigalow]

Got some good advice from this on TFF so thought it would be good to start it back up again.

I've got a bit of a belly on me at the moment, am i best working on getting rid of that first before starting to gain some muscle?

 

[Pleg]

become
taller

!1

 

[Luke Imp]

I joined the new Fit4Less gym back in November and I'm yet to step inside it...

Currently reading around for information on taking my food in a tupperware and preparing it on, say, a Sunday afternoon for the week. I tend to get hungry between meals but don't have anything to avoid biscuits and crisps.

If I can take a bag to work stocked up with the days food, which will aid me in terms of gym going, then that'd be a result.

 

[slaphead]

First, a confession. I am slaphead, and I am a fat bastard.

I have not set foot in the gym in 4 months, since my Dad passed away. I lost all motivation, started eating crap and drinking fairly heavily. As a result, I have piled on 3 stone in just that short time. It is by far the longest time I've not been in a gym for 35+ years, and I realized something was up when I needed my suit for a work appointment yesterday and it wouldn't fit. So something has to change.

My goals before were always strength and muscle mass, and I am lucky in being able to gain and maintain muscle fairly easily. The down side to this is if I don't train I put on weight easily too. Over the last few years I have been suffering increasing joint pain due to injuries suffered in my Rugby career, and also my size and weight hasn't helped. So I need new goals.

My main goal this year is to get my Golf handicap under 4 (currently 7.2) before the end of the summer so I can rejoin the PGA. This will involve getting fit, where I have always been strong and reasonably well defined, I've never been 'fit' since I packed up Rugby 10 years ago. The weakness in my game is I get tired towards the end of a round and my scores suffer accordingly.

To achieve this I am now going to radically change my training regime, concentrating on HIIT to improve my cardio vascular endurance, and a lot of core and flexibility work. Diet will be refined to fuel weight loss rather than bulk, starting Monday and working at about 1200-1300 calories per day. Very extreme, but I shift weight quickly this way and I know it works. After that, I will increase it back to 2000 calories per day on a 60/30/10% Carb/protein/fat split and aim to lose three pounds a week. Overall goal is to lose about 5 stone before next Christmas, I know I will lose some muscle mass, but it is a price I am prepared to pay for more core strength and less joint pain.

I will use this thread as a workout diary, do let me know if I am boring you all! Any ideas on meals, workout plans and motivation, please post here, every little helps. Roll on Monday, can't wait to get started.

 

[Luke Imp]

Whatever you lose, send it up this way!

 

[Nath]

As someone who loves weight training and has been training steadily for the last 2/3 years I've decided it's time to try take things to another level. I've always been in good shape since joining the gym, but feel I can go a little further and challenge myself more. I'm not looking to enter any competitions, just simply improve my conditioning for the summer. Luckily I've been able to stay in good shape despite eating as much crap as I want. But now I'm looking to clean up my diet and further tighten up my physique. I know quite a lot about fitness etc, but I also have someone very experienced helping me out with nutrition. On TFF there was a discussion about carb cycling which was very interesting. I've said to Rene a few times about it on Facebook, although I never really put it in place. The posts on TFF were very insightful and I was going to use them as a basis for myself. Unfortunately them posts are gone now.

Just wondering if anyone would have the time to explain the kind of cycle they followed and their personal diets? A few questions I have, like would it be fine to diet with similar level daily carb intake for 5 weeks then complete a carb cycle for the last 4? any impact on effectiveness? What days did you find suitable take high, normal, low and no carb days? and how often in a week did you do such a day? I play football twice a week and attend a ju-jitsu class on a Saturday, would more cardio or daily cardio be necessary? There are lots of articles online but It'd be nice to hear some stories from those who have tried it on here. Replies would be very much appreciated.

 

[Pliny Harris]

I'm pretty sure you can bulk up directly from being porky, but there'd be distribution problems if say you've got a beer belly and slimmer arms. So I guess eating and drinking proper comes into it. I dunno though as bulking up's beyond my ken.

To shed weight if you ever want to just do proper cardio. Swimming or running or finding a good moshpit every night.

I'm a fell runner myself. I'm trying to start training for summer races now. I've left it a bit late but things have gotten in the way. With a bit of luck I'll be doing long runs (14+ miles) most weeks, along with fartleks, tempo, circuits and recovery runs. I made up the numbers in January with a 20 miler and hopefully try a few more long ones soon. I still haven't done any in the Lake District but doing so would be massive, although I know I'll be dwarfed by those in the north who are used to Borrowdale, Wasdale Horseshoe and Jura. Running up hills in the Lakes is one thing I've hardly ever been able to do, but it makes any lulls in training pay off. The reasons to fell running are not only in the views you're rewarded with, but a CV burn like a dram of Ardbeg, the joy of a well-executed string of steps along a tough surface, the desire for steep ascents and calculated descents, tapping into the rhythm of your breathing, the clear air... it's all to be found in the experience. Moving as fast as you can around some of the nicest parts of the world, it's a blessing.

That's a workout to me. I'll happily go to the gym, do circuit training or play football etc if someone else is, but if it's gonna make me too achey for my next run then I'll have to think it through.

 

[Nath]

I'm pretty sure you can bulk up directly from being porky, but there'd be distribution problems if say you've got a beer belly and slimmer arms. So I guess eating and drinking proper comes into it. I dunno though as bulking up's beyond my ken.

I'm already quite bulked and toned. I've been lucky enough to eat whatever I want and not get porky at all. I'm just looking to eat cleaner to try get toned as possible. A basic diet for 4 weeks, then a carb cycle for the last 4 seems to be a good idea. My abs are already a bit on show, I just know cleaner eating will really bring them out and further improve my training.

 

[Cashis]

Opinions on test boosters? Not the ones you get from shops but the more, ahem, hard hitting ones.

 

[TractorBoys]

I'm about to invest in a weightbench etc and turn my spare room into a GYM, so I don't belong in this thread yet (but tips for what I can buy would be welcomed?). I'm posting though because I've always been 'too' thin and regardless of how much I seemingly try to eat, I never gain weight. Then I introduced this: http://www.myprotein.com/sports-nut.../10615587.html?autocomplete=productsuggestion 3x daily with whole milk. Adds about 1800 calories to my day, protein and carbs.

Over half a stone in 4 weeks... no workout yet.

Hopefully I'll contibute in here as time goes by but for now, if you're looking to gain and have one of those bloody 'fast' metabolisms... I'd recommend it.

 

[NiallQuinnDiscoPants]

I'm a Level 3 Qualified Personal Trainer and Qualified Nutritional Advisor, so if you need any advice on any training issues you may have, just PM me.

 

[Gilly?]

I really need to get fit, but I really struggle to find the motivation to get up and start.

I'm qualified up to level 1 in being a fitness instructor. Was a waste of a course as I have no intention of taking it any further.

A lot of friends are involved with this herbalife lark and a few of them look pretty sexy. No homo.

 

[NiallQuinnDiscoPants]

I really need to get fit, but I really struggle to find the motivation to get up and start.

I'm qualified up to level 1 in being a fitness instructor. Was a waste of a course as I have no intention of taking it any further.

A lot of friends are involved with this herbalife lark and a few of them look pretty sexy. No homo.

that gif is hypnotising

 

[Luke Imp]

I'm about to invest in a weightbench etc and turn my spare room into a GYM, so I don't belong in this thread yet (but tips for what I can buy would be welcomed?). I'm posting though because I've always been 'too' thin and regardless of how much I seemingly try to eat, I never gain weight. Then I introduced this: http://www.myprotein.com/sports-nut.../10615587.html?autocomplete=productsuggestion 3x daily with whole milk. Adds about 1800 calories to my day, protein and carbs.

Over half a stone in 4 weeks... no workout yet.

Hopefully I'll contibute in here as time goes by but for now, if you're looking to gain and have one of those bloody 'fast' metabolisms... I'd recommend it.

I used that for a bit but couldn't do 3 a day!

Not entirely sure it made much, if any, difference to me so I, probably wrongly, sacked it off. Was going to start on them again but kept forgetting. This has just jogged my memory again.

 

[TractorBoys]

I used that for a bit but couldn't do 3 a day!

Not entirely sure it made much, if any, difference to me so I, probably wrongly, sacked it off. Was going to start on them again but kept forgetting. This has just jogged my memory again.

I sort of half-committed a few times... it's just like anything now, routine has made it settle nicely. I'm still eating 3 meals a day, used to have a habit of skipping breakfast too so I guess my body is just unable to ignore 4,500 calories a day.

Can anybody recommend a weightbench for me, and perhaps a workout DVD - not insanity. Please?

TB

 

[NiallQuinnDiscoPants]

A lot of people generally don't eat enough when it comes to calories per day. Especially with these stupid fad diets where you eat 1000 calories a day & end up just losing muscle mass & keeping your body fat as your body goes into 'survival mode'

For bulking your best off finding out what your BMR (basic metabolic rate) is & what that means your daily calorific intake should be. For that calorific intake & bulking up, add about 300-500 kcals a day to that amount for a safe and gradual weight increase. Make sure your eating around 1.5g of protein for every kg of weight you have (for strength and muscle gain that is), and you should be onto a winner.

 

[NiallQuinnDiscoPants]

I sort of half-committed a few times... it's just like anything now, routine has made it settle nicely. I'm still eating 3 meals a day, used to have a habit of skipping breakfast too so I guess my body is just unable to ignore 4,500 calories a day.

Can anybody recommend a weightbench for me, and perhaps a workout DVD - not insanity. Please?

TB

P90X is a pretty good workout DVD to get into.

 

[TractorBoys]

Cheers mate, will take a look tonight.

 

[Luke Imp]

I sort of half-committed a few times... it's just like anything now, routine has made it settle nicely. I'm still eating 3 meals a day, used to have a habit of skipping breakfast too so I guess my body is just unable to ignore 4,500 calories a day.

Can anybody recommend a weightbench for me, and perhaps a workout DVD - not insanity. Please?

TB

Yeah, I used to have one of them for my breakfast because the only time I ever have breakfast is on Xmas Day!

 

[Cashis]

Actually whenever you break your fast from the previous evening is when you have your breakfast

 

[Luke_1884]

I've been training hard for a few months now with the aim to gain some muscle similar to TB's post.
Started at 72KG and now I've hit 78KG with noticeable fat loss too so I'm really pleased with my results. I've got another month of "bulking" and then I'm going to begin cutting for the summer.
I know it's not for everyone but I track my food using the MyFitnessPal app which is available on most phones, hitting my target macro's for pro, carb and fats so I can measure accurately just how much I'm eating. I can only recommend it as it's worked wonders for me but like I said, it's not for everyone.

 

[Cashis]

wish i knew how to bulk and lose fat at the same time lol

 

[NiallQuinnDiscoPants]

I've been training hard for a few months now with the aim to gain some muscle similar to TB's post.
Started at 72KG and now I've hit 78KG with noticeable fat loss too so I'm really pleased with my results. I've got another month of "bulking" and then I'm going to begin cutting for the summer.
I know it's not for everyone but I track my food using the MyFitnessPal app which is available on most phones, hitting my target macro's for pro, carb and fats so I can measure accurately just how much I'm eating. I can only recommend it as it's worked wonders for me but like I said, it's not for everyone.

My fitness pal should be something everyone who's into training really has. It's a brilliant little gimmick.

as a PT i find it really hard to change people's opinions that 'looking at the scale' is the best way to judge how healthy, unhealthy or how well your training regime is going. the key stat you need to improve is body fat percentage. Just like you've said in this post you've put on 6KG and had a good fat loss. That's brilliant. But immediately people (especially women) will get despondent when they look at the scale after eating well & training well for a week and see they've put a lb on. When really that extra weight will be lean muscle they've put on, and if they checked their body fat % they'd find it will have dropped dramatically in that week.

 

[Luke_1884]

wish i knew how to bulk and lose fat at the same time lol

Track your macros!

 

[SaddlerJonny]

I don't have the attention to work out.

I find I do it for a couple weeks really well, I watch my eating and improve and push reps, weight and length.

Then I miss a day for some reason and stop for about 2 months where I'll do the same again.

 

[slaphead]

wish i knew how to bulk and lose fat at the same time lol

Like Luke_1884, hit your macros, eat clean, lift heavy. For cardio HIIT won't affect your muscle mass either but gets the lungs and heart pumping. It's not easy, but very doable.

 

[Cashis]

Fuck that, far too rigid for someone who likes to party . I'll stick to the traditional bulk and cut cos I like the massive strength gains I get whilst bulking

 

[Nath]

Like Luke_1884, hit your macros, eat clean, lift heavy. For cardio HIIT won't affect your muscle mass either but gets the lungs and heart pumping. It's not easy, but very doable.

Is HIIT training necessary if your playing football twice a week and doing a jujitsu session? This is myself, I'm looking to clean bulk whilst getting more ripped.

I started my diet at the beginning of the week. Eating more, lots of protein, better/lower carbs, cleaner snacks and a lot of water. Trying to minimise any cheats to once a week.

Interested to know how many times a week you all train abs? At the moment I'm doing them twice a week, I'm letting squats etc do the rest.

 

[slaphead]

Is HIIT training necessary if your playing football twice a week and doing a jujitsu session? This is myself, I'm looking to clean bulk whilst getting more ripped.

I started my diet at the beginning of the week. Eating more, lots of protein, better/lower carbs, cleaner snacks and a lot of water. Trying to minimise any cheats to once a week.

Interested to know how many times a week you all train abs? At the moment I'm doing them twice a week, I'm letting squats etc do the rest.

If you're already active with something like football then HIIT probably isn't necessary.

The real keys for a successful bulk for me are good, clean carbs and the correct amount of protein. I vary the protein source too, between chicken/turkey/ostrich, to beef/steak and venison and shakes.

I train abs twice a week also, but deadlift everyday as part of my routine and that hits them hard too.

 

[Cashis]

If you're already active with something like football then HIIT probably isn't necessary.

The real keys for a successful bulk for me are good, clean carbs and the correct amount of protein. I vary the protein source too, between chicken/turkey/ostrich, to beef/steak and venison and shakes.

I train abs twice a week also, but deadlift everyday as part of my routine and that hits them hard too.

Whats your routine? Is it a popular one or just one you've made yourself? Not asking for all the details, I just don't think I've ever seen a plan that includes deadlifts every day