People of PH, help me loose the gut in 3.5 weeks!
Discussion
otolith said:
My guess would be that the veg ones eat a lot of dairy and eggs (though probably need to be careful of fat intake) and that the vegan ones use highly processed vegetable protein supplements.
Mac Danzig uses supplements (as any fighter), but his base is still basic natural foods.His diet/thoughts are interesting.
http://www.mikemahler.com/online-library/articles/...
Losing circa 15kg in 3.5 weeks ain't going to happen unless you chop off your leg 
Seriously, I decided to get really cut in Aug '11 and went from 72kg to 59kg in 12 months and dropped my bodyfat from 16% to 6% through a combination of tennis and gym work. In the last 3 months, I upped the compound gym training more and added more lean mass to 64kg which for me is absolutely the most ripped I've been. FYI, I'm 35 years old (5ft 8) so there's definately hope for you. But you can't be expected to attain results instantly.
It doesn't help that your injured shoulder has held you back but you have to get in the gym and build up your shoulder gradually. Perhaps you can do swimming as it's low impact and coupled with gym work. The most crucial part is you need to completely overhaul your eating regime. You can still have a few treats here and then but not go out on a binge as a 'reward'.
As they say, 85% of obtaining a great physique is in the kitchen. It doesn't matter what apps you use, no amount of digital assistance is going to help without willpower and you just have to do the hard yards training and eating right.
I play competitive club tennis and spend about 8 hours a week on court either playing matches or practice sessions - that takes care of the cardio so l do none in the gym. By playing tennis, my cardio part of my fitness regime is not monotonous and boring like running on a treadmill. Plus, you're having fun and losing bodyfat is a by product of playing a sport.
In the gym, I focus on compound training e.g: bench press, pull ups, squats, deadlifts, cleans, overhead presses and leg presses. I also do plyometrics, skipping, medicine ball work and resistance band exercises that are tennis specific. I rarely do specific split body parts training.
In terms of food intake, it's high protein and carbs that helps both activities. It's utter rubbish that you can skip carbs and still have the energy to train 100%. People might dispute this, but I certainly would feel flat if I don't fuel up properly.
Here's what I might eat in an average day:
Breakfast
6x egg omellette (4 yolks)
Crushed oatcakes, Greek yogurt, blueberries, cinnamon and honey
Tea
Water
Mid morning
Apple or banana PLUS a handful of almonds
Lunch
Homemade chicken cous cous with tomatoes, cucumber, pepper, fresh chillies, spring onions, sultanas and lemon juice
Mid afternoon snack
Piece of fruit
Late afternoon/ pre workout
Bagel and banana with honey
Post workout
Almonds & banana or bagel with chicken and tomato
Dinner
Grilled fish (2x fillets) with veg
Late night snack
Cottage cheese with pineapple or 6xegg omelette
Sorry for the long post but always happy to share and wanted to show if you want to attain a very good physique, then you have to commit to it and not just 3/4 weeks of the year. It ain't going to happen overnight.
Good luck
Seriously, I decided to get really cut in Aug '11 and went from 72kg to 59kg in 12 months and dropped my bodyfat from 16% to 6% through a combination of tennis and gym work. In the last 3 months, I upped the compound gym training more and added more lean mass to 64kg which for me is absolutely the most ripped I've been. FYI, I'm 35 years old (5ft 8) so there's definately hope for you. But you can't be expected to attain results instantly.
It doesn't help that your injured shoulder has held you back but you have to get in the gym and build up your shoulder gradually. Perhaps you can do swimming as it's low impact and coupled with gym work. The most crucial part is you need to completely overhaul your eating regime. You can still have a few treats here and then but not go out on a binge as a 'reward'.
As they say, 85% of obtaining a great physique is in the kitchen. It doesn't matter what apps you use, no amount of digital assistance is going to help without willpower and you just have to do the hard yards training and eating right.
I play competitive club tennis and spend about 8 hours a week on court either playing matches or practice sessions - that takes care of the cardio so l do none in the gym. By playing tennis, my cardio part of my fitness regime is not monotonous and boring like running on a treadmill. Plus, you're having fun and losing bodyfat is a by product of playing a sport.
In the gym, I focus on compound training e.g: bench press, pull ups, squats, deadlifts, cleans, overhead presses and leg presses. I also do plyometrics, skipping, medicine ball work and resistance band exercises that are tennis specific. I rarely do specific split body parts training.
In terms of food intake, it's high protein and carbs that helps both activities. It's utter rubbish that you can skip carbs and still have the energy to train 100%. People might dispute this, but I certainly would feel flat if I don't fuel up properly.
Here's what I might eat in an average day:
Breakfast
6x egg omellette (4 yolks)
Crushed oatcakes, Greek yogurt, blueberries, cinnamon and honey
Tea
Water
Mid morning
Apple or banana PLUS a handful of almonds
Lunch
Homemade chicken cous cous with tomatoes, cucumber, pepper, fresh chillies, spring onions, sultanas and lemon juice
Mid afternoon snack
Piece of fruit
Late afternoon/ pre workout
Bagel and banana with honey
Post workout
Almonds & banana or bagel with chicken and tomato
Dinner
Grilled fish (2x fillets) with veg
Late night snack
Cottage cheese with pineapple or 6xegg omelette
Sorry for the long post but always happy to share and wanted to show if you want to attain a very good physique, then you have to commit to it and not just 3/4 weeks of the year. It ain't going to happen overnight.
Good luck
amare32 said:
I play competitive club tennis and spend about 8 hours a week on court either playing matches or practice sessions - that takes care of the cardio so l do none in the gym. By playing tennis, my cardio part of my fitness regime is not monotonous and boring like running on a treadmill. Plus, you're having fun and losing bodyfat is a by product of playing a sport.
is tennis good cardio? i'd say you need something more steady too, it's probably reasonable interval training, but not real cardio from my recollection. and i did play a decent standard when i was younger...having said that...8 hours a week, fair play!
jaedba2604 said:
is tennis good cardio? i'd say you need something more steady too, it's probably reasonable interval training, but not real cardio from my recollection. and i did play a decent standard when i was younger...
having said that...8 hours a week, fair play!
When you are being pulled side to side forward and backward all round the court hitting hundreds of shots then that is pretty hard work. Matches can vary but I train pretty intensely during practice working on drills. If you hit balls non stop for a couple of hours you will feel it.having said that...8 hours a week, fair play!
That's why I do a lot of training in the gym with compound exercise for overall body strength especially legs and core with plyometrics, skipping and medicine ball work to help with foot speed, stamina and explosive movements on the court.
To most people who don't play it looks easy but moving your feet constantly getting in position to hit a shot and tracking down balls and defending takes a lot of energy especially playing people who can hit a big ball constantly throughout a match.
jaedba2604 said:
amare32 said:
I play competitive club tennis and spend about 8 hours a week on court either playing matches or practice sessions - that takes care of the cardio so l do none in the gym. By playing tennis, my cardio part of my fitness regime is not monotonous and boring like running on a treadmill. Plus, you're having fun and losing bodyfat is a by product of playing a sport.
is tennis good cardio? i'd say you need something more steady too, it's probably reasonable interval training, but not real cardio from my recollection. and i did play a decent standard when i was younger...having said that...8 hours a week, fair play!
amare32 said:
Hoofy said:
(HI)IT is great cardio-vascular work. Much more effective than plodding along.
I would hardly describe tennis as plodding along but on it's own tennis won't be enough as a cardio workout. That's why I supplement it with other training away from the tennis court.Hoofy said:
Depends. You're moving around, changing direction, often dashing for the ball (assuming you're not just knocking it to each other). It would be great cardio for most people.
Definately not just knocking it about to each other. There are people in my club who are just content to have a gentle hit but I prefer tennis to be as taxing as possible. As you play against better opponents who can hit through you and make you run all over the court, if you are unfit and can't move, you'll be exposed in no time.Through the course of this past year, I've transformed my physique to a build similar to Djokovic but with a little bit more muscle.
I do have to stay on the right side of keeping agile and not too muscular that would affect my movement.
Another great thing about tennis is the different surfaces and challenges that you get playing on hardcourt, artificial grass and clay. Especially clay with the sliding and scrambling you do. On grass, the rallies are shorter with lower bounces do you have to get to the balls quicker. On hardcourt, it's also demanding especially in the knees as it's such high impact surface.
amare32 said:
Definately not just knocking it about to each other. There are people in my club who are just content to have a gentle hit but I prefer tennis to be as taxing as possible. As you play against better opponents who can hit through you and make you run all over the court, if you are unfit and can't move, you'll be exposed in no time.
Through the course of this past year, I've transformed my physique to a build similar to Djokovic but with a little bit more muscle.
I do have to stay on the right side of keeping agile and not too muscular that would affect my movement.
Another great thing about tennis is the different surfaces and challenges that you get playing on hardcourt, artificial grass and clay. Especially clay with the sliding and scrambling you do. On grass, the rallies are shorter with lower bounces do you have to get to the balls quicker. On hardcourt, it's also demanding especially in the knees as it's such high impact surface.
Perfect cardio work, then!!Through the course of this past year, I've transformed my physique to a build similar to Djokovic but with a little bit more muscle.
I do have to stay on the right side of keeping agile and not too muscular that would affect my movement.
Another great thing about tennis is the different surfaces and challenges that you get playing on hardcourt, artificial grass and clay. Especially clay with the sliding and scrambling you do. On grass, the rallies are shorter with lower bounces do you have to get to the balls quicker. On hardcourt, it's also demanding especially in the knees as it's such high impact surface.
I've lost 12lbs since last week 
Stuck to a low carb diet with plenty of exercise (weights Monday,Wednesday,Friday, exercise bike Tuesday & Thursday and Ice Hockey on a Saturday with a rest day on a Sunday).
Breakfast was ususally bacon and eggs or ham omlette (minus cheese) or porridge if no carbs later in the day
Lunch Tuna salad / Mackeral or soup and a couple of slices of oatmeal bread if no other carbs in the day
Meat & salad/ veg and potato wedges if no other carbs in the day
So basically I've kept to one carb meal a day and drank plenty of plain water (without cordials, juices etc)
I'm feeling quite good for it, can tell it's gone from my waist too as my trousers keep falling down
Stuck to a low carb diet with plenty of exercise (weights Monday,Wednesday,Friday, exercise bike Tuesday & Thursday and Ice Hockey on a Saturday with a rest day on a Sunday).
Breakfast was ususally bacon and eggs or ham omlette (minus cheese) or porridge if no carbs later in the day
Lunch Tuna salad / Mackeral or soup and a couple of slices of oatmeal bread if no other carbs in the day
Meat & salad/ veg and potato wedges if no other carbs in the day
So basically I've kept to one carb meal a day and drank plenty of plain water (without cordials, juices etc)
I'm feeling quite good for it, can tell it's gone from my waist too as my trousers keep falling down
Little thread bump....
Last year's weight loss plan didn't go too well... I lost a few initial KG's and then piled it all back on within a month and likely a bit more....
However, last weekend I started back again, using some eating guidance from a link on another thread (nerdfitness) and have re-hit the gym.
Things are going well so far.
Height - 6'1'
Start weight - 108.5 kg's
1 Week - 104 kg's
Not to shabby....
I've taken to cooking stirfry's for dinner one evening (brocolli, beansprouts, mungbeans, carrot, mushroom, chicken breast with 5 spice and soy/lemon) and taking them into work for lunches. Other meals include roasted chicken legs and sweet potato with broccoli or salmon salads (no dressing) so things are looking up on that front, just trying to reduce processed foods/simple carbs, although I did get some comments eating a chicken drumstick and lamb chop from the Bow Lane butchers at my desk for breakfast this morning!!!!
Exercise:
Gym 3 times a week with a routine as follows:
1km run at 14 km/h - so just over 4 mins.
3 sets of 8 reps - bench press, seated fly, tri dips, bosu press-ups
1km run as before
3 sets of 8 reps - squats, kettle bell step ups, weighted lunges, tri dips
1km run as before
3 sets of 8 reps - low row, shoulder press and windmills
1km run as before
Situps - 3 x 25, 4th set to failure
Plank - 3 x 50 secs
+ other floor stretch/core exercises as necessary.
It seems to be getting some good results and in addition to the 4 off kg's of weight loss my trousers are a lot looser.
I start cycling again on monday so this will add to the above - 15 miles each way from Orpington to the City, although if struggling I may put the bike in the car and park somewhere around Lee to near halve the distance....
Target date to get back to my 95ish kg goal is mid June.....wish me luck!!!
Last year's weight loss plan didn't go too well... I lost a few initial KG's and then piled it all back on within a month and likely a bit more....
However, last weekend I started back again, using some eating guidance from a link on another thread (nerdfitness) and have re-hit the gym.
Things are going well so far.
Height - 6'1'
Start weight - 108.5 kg's
1 Week - 104 kg's
Not to shabby....
I've taken to cooking stirfry's for dinner one evening (brocolli, beansprouts, mungbeans, carrot, mushroom, chicken breast with 5 spice and soy/lemon) and taking them into work for lunches. Other meals include roasted chicken legs and sweet potato with broccoli or salmon salads (no dressing) so things are looking up on that front, just trying to reduce processed foods/simple carbs, although I did get some comments eating a chicken drumstick and lamb chop from the Bow Lane butchers at my desk for breakfast this morning!!!!
Exercise:
Gym 3 times a week with a routine as follows:
1km run at 14 km/h - so just over 4 mins.
3 sets of 8 reps - bench press, seated fly, tri dips, bosu press-ups
1km run as before
3 sets of 8 reps - squats, kettle bell step ups, weighted lunges, tri dips
1km run as before
3 sets of 8 reps - low row, shoulder press and windmills
1km run as before
Situps - 3 x 25, 4th set to failure
Plank - 3 x 50 secs
+ other floor stretch/core exercises as necessary.
It seems to be getting some good results and in addition to the 4 off kg's of weight loss my trousers are a lot looser.
I start cycling again on monday so this will add to the above - 15 miles each way from Orpington to the City, although if struggling I may put the bike in the car and park somewhere around Lee to near halve the distance....
Target date to get back to my 95ish kg goal is mid June.....wish me luck!!!
Hoofy said:
Join this thread: http://www.pistonheads.com/gassing/topic.asp?h=0&a...
Thanks for the link, didn't see it....posting now.Gassing Station | Health Matters | Top of Page | What's New | My Stuff