PH Transformation Thread 2012 - Chat

[Frankeh]

Switching to 3x5 from 5x5 on my lifts has helped I think. It's got my workout time down by about a third and means I can lift more weight.

Especially welcome when it comes to squats!

Also means I can add in a bit more accessory work.

[Halb]

That's three sets of five reps?

[Frankeh]

Correct. I've basically now moved onto starting strength, but with cleans replaced with bent over rows.

[theshrew]

Halb said:

Go out and run now, then again on Weds/Thurs then rest. Eat a 200g bar of choccy the night before, that's what Colin Jackson does.
Which 5k is it?

All I no is its in Delamere Forrest on Sunday. Not even sure if we can still enter tbh.

Just run 5k but only on the treadmill tonight thought it best as I was Ill last week still not 100% and didn't want to end up miles from home foooked trying to hard. + wanted to do weights to.

So question if any of you chaps have done a race before - if I do get to do the run will they have markers or something out on the course telling you how far you have gone ? It's been that long since I've done one I can't remember. I was just a bit worried about pacing myself. I don't wanna go out to hard but on the other hand I don't want to just get round the course then after I finished think I could of gone faster

[Halb]

theshrew said:

So question if any of you chaps have done a race before - if I do get to do the run will they have markers or something out on the course telling you how far you have gone ? It's been that long since I've done one I can't remember. I was just a bit worried about pacing myself. I don't wanna go out to hard but on the other hand I don't want to just get round the course then after I finished think I could of gone faster

Yeah it will be well posted. I did a 10k at Tatton and that was, also had markers for the klicks.
So when it was 9k I knew to put a spurt on.
Just get a paceman and keep behind them. I did that at a local parkun but the lil fecker (a 12 year old or something) buzzed me off half way through.

[Hoofy]

GranderTransit said:

Do you have any reading for carb back loading? Guessing it is exactly as it says it is and something I have suggested to clients but now with a specific name.

Running is something that bores me to. Aerobic fitness is measured using a VO2max. So what I will be attempting to do is increase my VO2max without hours of endurance work. If I can get this to happen I may then attempt to train for a marathon in this way.

Sounds interesting.

Re backloading, http://articles.elitefts.com/articles/nutrition/ca...

Carb cycling is also useful but I think you need to plan things slightly more.

[theshrew]

Halb said:

Yeah it will be well posted. I did a 10k at Tatton and that was, also had markers for the klicks.
So when it was 9k I knew to put a spurt on.
Just get a paceman and keep behind them. I did that at a local parkun but the lil fecker (a 12 year old or something) buzzed me off half way through.

Lol i think that will probably happen to me. The 2 lads i will be doing it with will be finnished before i get half way. I will have to tag onto a fellow unfit chumpo :-)

[Smitters]

Ugh. Really struggling already. Been unable to shake a persistent cough and sore throat, so while my motivation is at an all time high, my ability is rock bottom. Weak as a baby and sleeping ten hours a night! Bah. Being healthy makes me sick.

[theshrew]

Ya be reet mate i had the man flu last week i no how you feel.

Actually i was only saying a week or so ago that since ive started training i dont get ill as often as i did before, few days later i got man flu #meandmybigmouth

[Hoofy]

I went to buy trousers on Saturday. Didn't bother trying them on as I know my size. Got home... they're one size too big. Oops.

[LordGrover]

Nice one.
Reducing carbohydrates and increasing fat is the way forwards.

[soda]

LordGrover said:

Reducing carbohydrates and increasing fat is the way forwards.

This must be where I'm slipping up, I've increased everything and getting leaner isn't happening anytime soon.

I'll be in for this thread as well, get something posted up later in the other thread. Been suffering a temperamental internet connection over the last week or so.

[Hoofy]

LordGrover said:

Nice one.
Reducing carbohydrates and increasing fat is the way forwards.

Yep. Fat, protein and everything else but carbs. Although, I did go a bit crazy with the cardio but will reduce this to just one session a week.

[LordGrover]

soda said:

This must be where I'm slipping up, I've increased everything and getting leaner isn't happening anytime soon.

I'll be in for this thread as well, get something posted up later in the other thread. Been suffering a temperamental internet connection over the last week or so.

It' not a one size fits all though.
If you do much in the way of cardio/aerobic exercising or are very active, carbs are probably more important.

[soda]

LordGrover said:

soda said:

This must be where I'm slipping up, I've increased everything and getting leaner isn't happening anytime soon.

I'll be in for this thread as well, get something posted up later in the other thread. Been suffering a temperamental internet connection over the last week or so.

It' not a one size fits all though.
If you do much in the way of cardio/aerobic exercising or are very active, carbs are probably more important.

Active job plus a fair bit of mountain biking, struggling to keep up with the weights the last few weeks TBH.

Currently considering dropping to twice a week lifting, push day and a pull day. Feeling slightly down about it all as haven't been seeing much in the way of progress recently. I reckon I may be trying to do too much and something will have to give

[Hoofy]

soda said:

This must be where I'm slipping up, I've increased everything and getting leaner isn't happening anytime soon.

I'll be in for this thread as well, get something posted up later in the other thread. Been suffering a temperamental internet connection over the last week or so.

The key bit is decreasing carbs to something a bit unusual. ISTR OC said he eats about 100g of carbs a day. I was aiming for 150g but it's pretty easy to go even lower. Every time you feel hungry, just eat meat, cheese, nuts, seeds or a vegetable. I bought a load of ready cooked chicken breast</lazy git>.

[Ordinary_Chap]

Hoofy said:

soda said:

This must be where I'm slipping up, I've increased everything and getting leaner isn't happening anytime soon.

I'll be in for this thread as well, get something posted up later in the other thread. Been suffering a temperamental internet connection over the last week or so.

The key bit is decreasing carbs to something a bit unusual. ISTR OC said he eats about 100g of carbs a day. I was aiming for 150g but it's pretty easy to go even lower. Every time you feel hungry, just eat meat, cheese, nuts, seeds or a vegetable. I bought a load of ready cooked chicken breast</lazy git>.

Ah yes.

I achieved all of my huge transformations on a low carb diet, it seems to me that is how the body was designed to work. I for the most part don't worry about small amounts of carbs from fruits/veg etc but I also make a big effort to avoid all processed carbs.

Zero carb (Ketosis) is even more effective although I know I can get very, very lean just going low carb. Ketosis is a lot of effort and the side effects of bad breath are not particularly nice!

I also have a day off a week (Saturday) where I eat and drink whatever I please (usually pizza/whiskey/beer etc) and still lose a lot of bodyfat.

Everyone is a little different but this works very easily for me, suits my taste and makes me feel great, I feel so much healthier and I have a lot more energy when avoiding carbs.

[Halb]

Had Onken yoghurt and oats today after my workout, a mate told me about it. Would have never thought of it, it was lovely!

[soda]

Halb said:

Had Onken yoghurt and oats today after my workout, a mate told me about it. Would have never thought of it, it was lovely!

I can highly recommend muesli and strawberry yoghurt, I think of it as a healthy dessert

[Jimbo NW]

Damn iPhone