The new improved fitness thread

[kingfixer]

Ive been back at the gym a lot lately, all cardio work, it helps massively with my blood pressure and losing some weight helps as well

[Itchy]

Different decade, same old story with the new year, new me stuff. I've been here before, several times!

But...

I've done something fitness-related every day this year. Some days it's not much, something simple like walking the dog or a small home Ab workout, other days I've been back at the gym doing the strength workouts, I've even been for 3 runs so far in 2020!

I plan to carry on doing something every day, some days will be heavier than others but if I can keep it up it should guarantee more Ab workouts and impromptu sessions, and more and more cardio stuff as well.

I made a bold New Year's resolution to be able to see my abs this year. I know resolving my terrible diet is key to shedding the fat, but I'll address that in other months, getting back into training and then training at a higher level is key to start with.

[Kwacky]

Abs is 90% diet. Everyone knows that

You need your body fat to be around 14% or lower if you want to look shredded. Because I do a lot of compound work like deadlifts and squats I've got big abs, especially the upper abs. But all it does is push the fat out so I look like a chunky monkey

[Itchy]

I'm sitting at 22%, according to the new scales the wife just bought.

So I've a way to go.

And I'm not ready to give up on the foods that I like just yet. I've got all year!!!

[Itchy]

And I just opened a pack of Hob Nobs!

[kiwikrasher]

I'm sitting at 22%, according to the new scales the wife just bought.

So I've a way to go.

And I'm not ready to give up on the foods that I like just yet. I've got all year!!!

I’ve got body fat scales, I used to be 18-20%, that was pre divorce during the highest stress period. Roll on 5-6 yrs, happy and content, I’m 10 kg heavier and 38% body fat

Really need to do something about it but struggling with motivation.

[Itchy]

38% body fat

[kiwikrasher]

38% body fat

I don’t think they are accurate, I’m a bit soft around the middle but I don’t think I’m nearly that fat

[Itchy]

I was going to say, you don't look 38%!

No homo.


Water levels in the body will affect the figures, I know its not the be all and end all but using the same scales every time should at least give a relative benchmark.

[Kwacky]

Ditch the scales for a tape measure. Blokes generally store fat around the midriff. Losing weight off the belly is what you're looking to achieve if you just want to lose weight.

[Blade]

Ditch the scales for a tape. Blokes generally store fat around the midriff. Losing weight off the belly is what you're looking to achieve if you just want to lose weight, tape your cake hole shut

Sound advice

[Itchy]

Measurements already taken.

[Kwacky]

Yesterday was tough. It was a fasting day so I went 16 hours without food. I had lunch at midday and my evening meal at about 8.

You have to split your daily calorie intake between the two meals. Which if I could eat what I wanted wouldn't be a problem. But yesterday was also a low carb high protein day.

Lunch was 2 pieces of toast, 3 egg mushroom omelette with some left over pork loin. I struggled to eat it.

For dinner I needed something high in protein and low in carbs. The answer? A 6 piece bargain bucket from KFC but I could only eat two of the four portions of fries.

I really did feel stuffed.

The programme is carb cycling so I go from 200g to 150g to 100g to 150g to 200g. Day 6 is cheat day. Day 7 is 150g. Then you start again.

[C00kiemonster]

Yesterday was tough. It was a fasting day so I went 16 hours without food. I had lunch at midday and my evening meal at about 8.

You have to split your daily calorie intake between the two meals. Which if I could eat what I wanted wouldn't be a problem. But yesterday was also a low carb high protein day.

Lunch was 2 pieces of toast, 3 egg mushroom omelette with some left over pork loin. I struggled to eat it.

For dinner I needed something high in protein and low in carbs. The answer? A 6 piece bargain bucket from KFC but I could only eat two of the four portions of fries.

I really did feel stuffed.

The programme is carb cycling so I go from 200g to 150g to 100g to 150g to 200g. Day 6 is cheat day. Day 7 is 150g. Then you start again.

I cannot imagine you without food for 16 hours

[Kwacky]

What made it worse was me working from home. I've usually had second breakfast by 10

It has stopped me from snacking though, which is my biggest downfall.

[Kwacky]

I'm broken. Started off with deadlifts. No problem. Into leg press, but with legs high up on the board and toes pointing out. Feck. Hard work that.

Next on to pause barbell squats. Hold it at the bottom for 2 seconds. Cramps in the second set. My legs are still hurting. I'm broken. Switched over to back after that.

[D6Nutz]

My training is through the roof at the moment. I'm paying a coach for a running plan to get me properly marathon fit in April.

The last 7 days where like this, and they're not unusual..

Sat: long run, 14 miles
Sun: rest.
Mon: 4 mile recovery run, max HR 135.
Tue: gym, 20 min cardo and 30 min strength and core.
Wed: speed session, pyramids this week.
Thurs: 3 mile recovery run, max HR 135.
Fri: gym, 10 min cardio and 30 min strength and core.

Tomorrow is unsurprisingly a long run, 10 mile.

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[Kwacky]

That sounds intense

[D6Nutz]

That sounds intense

I'm fecked!

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[duke63]

Been to local running club this morning, really to support the wife as she has just started Couch to 5k.

Good work out but quite an eye opener In that I was in the experienced runners group and, without blowing my own trumpet, I was probably in the top 5%. It is quite scary how unfit a high proportion of people are these days. There were people there half my age who could barely walk the course. They have zero chance of making even my age unless they dramatically change their lifestyles.