PH Transformation Winter Thread 2012 - Chat
Discussion
Well I'm in full marathon training now, averaging about 30 miles a week and increasing. Have got my diet pretty well sorted and the weight has been falling off!
Had my first half marathon race of the year yesterday and PB'd by over 1 minute down to 1:56:13. Weighed in beforehand at 84.3 kilos which is down from around 90 at the start of the year!
Had my first half marathon race of the year yesterday and PB'd by over 1 minute down to 1:56:13. Weighed in beforehand at 84.3 kilos which is down from around 90 at the start of the year!
Sushi said:
I hit a new PB for my back squats yesterday, 90kg for 3 reps. I can now officially squat my own body weight. I've been working up to it for the last couple of weeks practising getting the full range of motion, making sure I know when to lay it down rather than wreck my back.
This coming weekend I've got the nuts challenge, 7km, 90 odd obstacles of assault course insanity. I'm really lookign forward to it, although I have gone all the way gay and purchased some outdoor sports type leggings to wear under my shorts
Sounds like your doing well mate well done. This coming weekend I've got the nuts challenge, 7km, 90 odd obstacles of assault course insanity. I'm really lookign forward to it, although I have gone all the way gay and purchased some outdoor sports type leggings to wear under my shorts
Im going to have a go at one of those type of races they sound like real good fun - good luck
Am starting to wonder what my goal should be as we move through spring into summer. Since eating more, my muscles have increased in size (obvious it would happen) and I've got stronger. But should I continue or should I do a cut for 6 months (perhaps eating 2000-2300 cals a day rather than the sub-2000 I was eating last year)? Or should I continue to build?
So if I do cut, perhaps (1) do two extra HIIT sessions (2) aim for 2000-2300 cals intake a day and (3) 12 hour fasts once a week? At the moment, I eat 2300 a day and 3000 a day on training days, one HIIT session a week.
Gym/cali: I'm still training for muscle ups and planches - the latter might take a bit longer to achieve, maybe I'll nail it by end of 2013? Am finding it difficult to train the muscle ups because I don't have a suitable bar with space around it (you have to lean over the bar and that'll mean putting my head through the wall above the door
).
So if I do cut, perhaps (1) do two extra HIIT sessions (2) aim for 2000-2300 cals intake a day and (3) 12 hour fasts once a week? At the moment, I eat 2300 a day and 3000 a day on training days, one HIIT session a week.
Gym/cali: I'm still training for muscle ups and planches - the latter might take a bit longer to achieve, maybe I'll nail it by end of 2013? Am finding it difficult to train the muscle ups because I don't have a suitable bar with space around it (you have to lean over the bar and that'll mean putting my head through the wall above the door
).Edited by Hoofy on Tuesday 26th February 11:40
/\ /\ Get some pies down your neck.
Last week i didnt follow my workout plan was pretty much impossible. I ended up doing more cardio than anything. You soon get out of shape when you havent ran much for a while.
Did circuit class this morning after training legs yesterday = really hard going.
Last week i didnt follow my workout plan was pretty much impossible. I ended up doing more cardio than anything. You soon get out of shape when you havent ran much for a while.
Did circuit class this morning after training legs yesterday = really hard going.
theshrew said:
What are you going to do differently ?
At the moment, I'm doing very little proper cardio (30 minutes on a Saturday morning) and mainly just doing strength training (compound and gymnastics) with indoor climbing once every 2-3 weeks.So I will probably add two 30 minute HIIT kettlebell sessions.
My current routine:
Mondays: tai chi
Tuesdays: strength training
Wednesdays: tai chi stretching
Thursdays: tai chi stretching
Fridays: tai chi, gymnastics
Saturdays: strength training
Sundays: rest
I will probably change it to be:
Mondays: tai chi
Tuesdays: strength training
Wednesdays: tai chi stretching
Thursdays: kettlebell HIIT
Fridays: tai chi, gymnastics
Saturdays: strength training
Sundays: kettlebell HIIT
with the occasional Wednesday or Thursday being a climbing day (5-8 hours).
and see how I get on. I might just aim for a flat 2300 cals a day irrespective of training and see where I end up. It'll be interesting to see what happens. One thing I have to be careful of is losing LBM which happened in 2012... and I didn't have much to lose in the first place!
Not 100% sure, though. I have a month to consider things.
Edited by Hoofy on Tuesday 26th February 14:57
Moving on from the interesting derailment in the Fitness moans thread, I have a question:
Say someone, let's call him "Dave", needs 2500 calories a day to maintain, 40% of his diet is protein. He does compound lifting and is looking to build strength and muscle. At 2500 cals, he won't build but won't lose LBM. If he eats 2000 a day for a year, he'll get leaner but suffer LBM loss. If he eats 3000, he'll be increasing his protein intake but get fat.
My question is: if he eats 3000 but burns off the excess 500 cals via CV work (because employers like a good résumé
), given that he'll be eating more protein overall, will he maintain fat levels but increase muscle?
Or is this something I should test this year?
Say someone, let's call him "Dave", needs 2500 calories a day to maintain, 40% of his diet is protein. He does compound lifting and is looking to build strength and muscle. At 2500 cals, he won't build but won't lose LBM. If he eats 2000 a day for a year, he'll get leaner but suffer LBM loss. If he eats 3000, he'll be increasing his protein intake but get fat.
My question is: if he eats 3000 but burns off the excess 500 cals via CV work (because employers like a good résumé
), given that he'll be eating more protein overall, will he maintain fat levels but increase muscle?Or is this something I should test this year?
Ordinary_Chap said:
Interesting question and I've often pondered similar.
The truth is Dave 1 may gain whilst eating a bit more and doing CV but Dave 2 may not. I also think the differences are most likely going not going to be huge given its 500 calories.
The infamous DoggCrap believes in eating much more and doing more CV, he's had huge success doing that and has literally thousands of testimonials to support his thoughts.
See here; http://www.intensemuscle.com/index.php?s=4bdd8063c...
Ah! Thanks for the link.The truth is Dave 1 may gain whilst eating a bit more and doing CV but Dave 2 may not. I also think the differences are most likely going not going to be huge given its 500 calories.
The infamous DoggCrap believes in eating much more and doing more CV, he's had huge success doing that and has literally thousands of testimonials to support his thoughts.
See here; http://www.intensemuscle.com/index.php?s=4bdd8063c...
It'd be nice to be able to eat whatever and achieve the results without having to log everything.
Ordinary_Chap said:
Yeah sorry I should have mentioned that is something I mentally log each day and I eat lots of that!
Ah. But with protein comes calories - and I'm wondering how you make sure you eat enough to lift but not so much that you get fat?Oh, also, one thing I can do is easily under-eat if I'm going for healthier food. Especially if I end up playing Battlefield 3.
Edited by Hoofy on Tuesday 26th February 20:04
Ordinary_Chap said:
I used to log everything but now I just know what I need, like I know what 100g of chicken looks like.
I tend to not worry about calorie counting if I'm eating good quality foods. I have moved away from the calorie approach and towards eating good foods only when I'm hungry. At work I keep chicken + rice or salad in tupperware containers and eat when I'm hungry. I also usually have a protein shake mid morning with milk and one mid afternoon. I also have a protein shake often with dextrose after training and possibly before bed or cheese.
I know from memory I need about 3,500 calories to gain fat and I'm often a fair way below that but I am losing fat for summer so I don't worry too much about calorie counting because I'm usually below the number that causes me to gain weight. I think when you start out you need to calorie count and understand portion sizes and what your food dairy looks like each day but when you've been training for a while, you often just know.
Oh, fair enough. I need to get into a habit of making fixed meals rather than snacking on meat when I fancy it. Would make it easier to plan and get into a routine.I tend to not worry about calorie counting if I'm eating good quality foods. I have moved away from the calorie approach and towards eating good foods only when I'm hungry. At work I keep chicken + rice or salad in tupperware containers and eat when I'm hungry. I also usually have a protein shake mid morning with milk and one mid afternoon. I also have a protein shake often with dextrose after training and possibly before bed or cheese.
I know from memory I need about 3,500 calories to gain fat and I'm often a fair way below that but I am losing fat for summer so I don't worry too much about calorie counting because I'm usually below the number that causes me to gain weight. I think when you start out you need to calorie count and understand portion sizes and what your food dairy looks like each day but when you've been training for a while, you often just know.
But I guess one approach could be to eat as much protein as you need then CV work to burn off excess calories?
Ordinary_Chap said:
There's two approaches essentially.
1. Eat more calories than requires and do CV to even it us as above (DogCrapp method) - Good for gaining muscle
2. Eat less calories than required or break even approx in calories (keeping protein high) and do no CV or little CV. This method most think maximizes recovery time - probably not as good for gaining muscle but everyone seems a little different and subjectively how can we tell which is better? I have no idea personally.
I do 2 at the moment because of time and because of some long standing illnesses my body doesn't recover too well sometimes so this is less strain for me.
There's no right or wrong essentially even if science does dictate one is more effective than the other but really what works for you? Are you growing and/or losing weight and does this suit your life style?
Lee
The "problem" is that I tried (2) before logging and thought I was eating too much. Turns out I was averaging 1200 cals a day! Mind you, even if I tried (1), I'd still have to log my eating. Hrm. In other words, I couldn't say which would work. I can see the logic of both working!1. Eat more calories than requires and do CV to even it us as above (DogCrapp method) - Good for gaining muscle
2. Eat less calories than required or break even approx in calories (keeping protein high) and do no CV or little CV. This method most think maximizes recovery time - probably not as good for gaining muscle but everyone seems a little different and subjectively how can we tell which is better? I have no idea personally.
I do 2 at the moment because of time and because of some long standing illnesses my body doesn't recover too well sometimes so this is less strain for me.
There's no right or wrong essentially even if science does dictate one is more effective than the other but really what works for you? Are you growing and/or losing weight and does this suit your life style?
Lee
Edited by Hoofy on Tuesday 26th February 22:30
Hoofy said:
Oh, fair enough. I need to get into a habit of making fixed meals rather than snacking on meat when I fancy it. Would make it easier to plan and get into a routine.
But I guess one approach could be to eat as much protein as you need then CV work to burn off excess calories?
Ding ding get on the tupperware bus - get good ones though some leak But I guess one approach could be to eat as much protein as you need then CV work to burn off excess calories?
I now cook my meals on a Sunday and a Wed or Thurs and just keep them in the fridge. Sooooo much less feffing about just grab them and go in a morning :-) + if you have the food with you your less likely to eat cack from the shop etc
Its depends on your end goal. To be fit or to get bigger.
If you do a lot of CV you will more than likely loose some muscle rather than build it.
Normally people who want to build muscle either wont do CV or only do low intensity cv for a short ammount of time while bulking. When they cut some people up the cardio to strip the fat.
If you do a lot of CV you will more than likely loose some muscle rather than build it.
Normally people who want to build muscle either wont do CV or only do low intensity cv for a short ammount of time while bulking. When they cut some people up the cardio to strip the fat.
Edited by theshrew on Wednesday 27th February 10:24
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