12 Week Challenge

[lawrence567]

grumbledoak said:

4L of water a day? Did your PT recommend that?

"Keep your toilet close. And your urinal closer."

Or, get better advice. Like, "you really don't need to be drinking 4L a day". Those recommendations (more often 2L per day) are based on misunderstanding and some terminal stupidity.

Good luck with the rest of it. Losing alcohol, sugar, and white flour lost me 3st. before I really started the gym work. It takes time though.

Edited by grumbledoak on Friday 18th January 07:27

Yes, 4L of water a day was part of the diet plan.
In fairness it's pretty easy to clean though 4L considering how much i sweat when doing the cardio.
I would completely disagree with the diet, but the guy has over 35 people doing this 12 week challenge, with everyone getting great results, i've upped the cardio to 30mins a go now, so we'll see how we get on with that!
I go through a 2L of water a day whilst at work, a small bottle in the morning at the gym & another one whilst there in the evening, that's 3L & i'll have a drink with me whilst at home, 4L really isn't that much, i drank practically that before i started at the gym.
Luckily my desk is about as close to the toilet as it could be without being in it, i shall report weight back on Sunday!

[GBDG]

disco1 said:

For me the goal is to be slim and athletic, not some pumped up weights monster who can hardly move or run 100m.

As for diet, again, forget all this suppliment driven super food guff, just eat healthy yet keeping calories down. Breakfast for me is just some wheatabix, lunch is a tuna or chichken salad (>300cal) and dinner is usually some meat or steamed fish and a load of veggies. Don't get me wrong, I dont live some monkist lifestyle, weekends do involve some treats n lagers (get coors light, 1/2 calories of normal largers). Whatever you do to drop the pounds make sure you enjoy it. See you at a ripped 13 and a bit stone in a few months ready for spring/summer

But you're not going to be ripped, you're going to be skinny. All that stuff about not wanting to be muscle laden, do you know how hard it is to build decent muscle? You're talking about YEARS of work, so it really isn't something to worry about in the near future.

Edited by GBDG on Friday 18th January 13:31

[disco1]

GBDG said:

disco1 said:

For me the goal is to be slim and athletic, not some pumped up weights monster who can hardly move or run 100m.

As for diet, again, forget all this suppliment driven super food guff, just eat healthy yet keeping calories down. Breakfast for me is just some wheatabix, lunch is a tuna or chichken salad (>300cal) and dinner is usually some meat or steamed fish and a load of veggies. Don't get me wrong, I dont live some monkist lifestyle, weekends do involve some treats n lagers (get coors light, 1/2 calories of normal largers). Whatever you do to drop the pounds make sure you enjoy it. See you at a ripped 13 and a bit stone in a few months ready for spring/summer

But you're not going to be ripped, you're going to be skinny. All that stuff about not wanting to be muscle laden, do you know how hard it is to build decent muscle? You're talking about YEARS of work, so it really isn't something to worry about in the near future.

Edited by GBDG on Friday 18th January 13:31

I was already pretty strong with decent muscles under the layers of fat, I was once one of those 17stone+ beefcakes in the gym whacking out 100kg presses, luckily I realised the error of my ways (as it aint good and certainly not cool or healthy). Following a good think of where I want to be what I'm doing at the moment is cutting it all back by doing lots of bodyweight stuff/sprints/runs. Losing weight and retaining muscle isn't as hard as you're making out. Besides, I'd rather be on the skinny/athletic side than beefcake. After being big n bulky I realised it's pretty darn useless and a turn off to all. Sure you may be able to bench big kg but who cares? I'd rather be as I am now and that's being able to run fast over 10k hilly terrain and do hundreds of press ups, crunches, dips..etc.

Weights does not equal fit. It just means you can lift iron.

[325Ti]

surely part of the issue with the OP and not dropping weight could be due to building muscle

he is still buring fat but replacing it with muscle from the gym so actaul body weight balances out?

[Ordinary_Chap]

disco1 said:

GBDG said:

disco1 said:

For me the goal is to be slim and athletic, not some pumped up weights monster who can hardly move or run 100m.

As for diet, again, forget all this suppliment driven super food guff, just eat healthy yet keeping calories down. Breakfast for me is just some wheatabix, lunch is a tuna or chichken salad (>300cal) and dinner is usually some meat or steamed fish and a load of veggies. Don't get me wrong, I dont live some monkist lifestyle, weekends do involve some treats n lagers (get coors light, 1/2 calories of normal largers). Whatever you do to drop the pounds make sure you enjoy it. See you at a ripped 13 and a bit stone in a few months ready for spring/summer

But you're not going to be ripped, you're going to be skinny. All that stuff about not wanting to be muscle laden, do you know how hard it is to build decent muscle? You're talking about YEARS of work, so it really isn't something to worry about in the near future.

Edited by GBDG on Friday 18th January 13:31

I was already pretty strong with decent muscles under the layers of fat, I was once one of those 17stone+ beefcakes in the gym whacking out 100kg presses, luckily I realised the error of my ways (as it aint good and certainly not cool or healthy). Following a good think of where I want to be what I'm doing at the moment is cutting it all back by doing lots of bodyweight stuff/sprints/runs. Losing weight and retaining muscle isn't as hard as you're making out. Besides, I'd rather be on the skinny/athletic side than beefcake. After being big n bulky I realised it's pretty darn useless and a turn off to all. Sure you may be able to bench big kg but who cares? I'd rather be as I am now and that's being able to run fast over 10k hilly terrain and do hundreds of press ups, crunches, dips..etc.

Weights does not equal fit. It just means you can lift iron.

Saying weight does not equal fit, is also like saying fit doesn't equal strong.

Losing bodyfat and maintaining muscle is actually fairly difficult to do effectively.

Also when say being a beefcake is a turn off, well if you mean fat then yes I'd agree. Being big and lean is very attractive to most which incidentally is also the most difficult thing to do.

[MrB1obby]

325Ti said:

surely part of the issue with the OP and not dropping weight could be due to building muscle

he is still buring fat but replacing it with muscle from the gym so actaul body weight balances out?

As far as I'm aware, it's not that easy to just replace fat with muscle. You will lose fat quicker than you can 'replace' it with good muscle.

[didelydoo]

Ordinary_Chap said:

disco1 said:

GBDG said:

disco1 said:

For me the goal is to be slim and athletic, not some pumped up weights monster who can hardly move or run 100m.

As for diet, again, forget all this suppliment driven super food guff, just eat healthy yet keeping calories down. Breakfast for me is just some wheatabix, lunch is a tuna or chichken salad (>300cal) and dinner is usually some meat or steamed fish and a load of veggies. Don't get me wrong, I dont live some monkist lifestyle, weekends do involve some treats n lagers (get coors light, 1/2 calories of normal largers). Whatever you do to drop the pounds make sure you enjoy it. See you at a ripped 13 and a bit stone in a few months ready for spring/summer

But you're not going to be ripped, you're going to be skinny. All that stuff about not wanting to be muscle laden, do you know how hard it is to build decent muscle? You're talking about YEARS of work, so it really isn't something to worry about in the near future.

Edited by GBDG on Friday 18th January 13:31

I was already pretty strong with decent muscles under the layers of fat, I was once one of those 17stone+ beefcakes in the gym whacking out 100kg presses, luckily I realised the error of my ways (as it aint good and certainly not cool or healthy). Following a good think of where I want to be what I'm doing at the moment is cutting it all back by doing lots of bodyweight stuff/sprints/runs. Losing weight and retaining muscle isn't as hard as you're making out. Besides, I'd rather be on the skinny/athletic side than beefcake. After being big n bulky I realised it's pretty darn useless and a turn off to all. Sure you may be able to bench big kg but who cares? I'd rather be as I am now and that's being able to run fast over 10k hilly terrain and do hundreds of press ups, crunches, dips..etc.

Weights does not equal fit. It just means you can lift iron.

Saying weight does not equal fit, is also like saying fit doesn't equal strong.

Losing bodyfat and maintaining muscle is actually fairly difficult to do effectively.

Also when say being a beefcake is a turn off, well if you mean fat then yes I'd agree. Being big and lean is very attractive to most which incidentally is also the most difficult thing to do.

What OC said is more or less word for word what I was going to reply!

You can be big, strong, fit and lean all at the same time- you don't need to choose to be skinny to be fit or lean. Who'd honestly rather be skinny/athletic than bigger and ripped/athletic??

Also, having a huge bench/squat/dead or any other lift is an awesome thing to be able to do. There are people who care about these things.

[lawrence567]

325Ti said:

surely part of the issue with the OP and not dropping weight could be due to building muscle

he is still buring fat but replacing it with muscle from the gym so actaul body weight balances out?

This may well be the case as i was incredibly un-fit to start with & what i could lift / push / etc was terrible
i have a 3 x 15 set with the following split

Mon - AM cardio, PM leg weights & cardio
Tues - AM cardio, PM triceps & chest weights & cardio
Wed - AM cardio, PM back & biceps weights & cardio
Thurs - AM cardio, PM calves & shoulders & cardio
Fri - AM cardio, evening cardio
Sat - AM cardio, evening cardio
Sun - AM cardio, evening rest

I don't have a mid-week rest as i have my little one on a Fri evening so can't do weights as well then.
As of this morning cardio has been upped to 30mins on the X-Trainer, which next week i'm going to split between the stair-master & X-trainer, for variety more than anything.
Currently in a 30min session i'm covering around 5KM & according to the machine burning around 340cals, although i take that with a pinch of salt.
I'm happy with my gains so far as i've either added weight to every machine after the first week or managed to complete the set without a break whereas sometimes i was taking a short break before.
On non-training days i don't have the carbs from my mid afternnon meal, just the half chicken breast.
We'll see come Sunday & the coming week, however if again i see no loss i might ask the Dr's advice as with that much exercise & the food i'm eating i'll be extremely disappointed & annoyed if i've not lost anything, regardless of how much muscle i'm gaining!

[Nobby Diesel]

LBest of luck with your diet and training regime.
To my mind, the very simple way of looking at achieving weight loss, is eat less and move more.

2 years ago, I decided to change the way I ate and drank.
Simple stuff, but effective. Just cut out all the rubbish and eat healthy, wholesome, filling food. Don't overdo it on the carbs though.
I now eat a proper breakfast (Weetabix/porridge etc with low cal sweetener), a salad at lunch, normally cous cous with chicken or ham and an evening meal with the family. Low cal soups are great as "between meal" fill ups. Even better are home made veg soups.
The joke in the house is that I can't eat anything that begins with a "C". Before you ask, that begins with a "P" !!
So, ditch the curry, chinesse, crisps, cheese, chocolate, cakes, cookies, candy etc etc.

Weight loss may be dramatic some weeks and stagnant other weeks. Over an extended period, a couple of pounds a week is plenty. Once you are a few weeks in, weigh yourself monthly, but make sure it's same time of day.

Booze is a massive consideration. Especially drinking at home.
I pretty much knocked booze on the head for a year. 2 and a half years on, I do drink from time to time, but not a lot at all.
So, I'm now 2 stone lighter, quite a bit fitter and have a load more energy.

I go to the gym 2 or 3 times a week and have worked up to a quite intensive Tabata cardio session. 50 minutes at a time. Bike, cross trainer, ergo followed by whatever I want to tag on. Hit the ergo for weight loss, fitness and cardio improvements - nothing compares.

Best of luck in achieving your goal. It will take time. Your weight might go up and down; just remember to view the long term trend.

You sound like you are doing all the right things. The results will come with time. Be patient.

Edited by Nobby Diesel on Saturday 19th January 00:45

[lawrence567]

Crisis averted, i weighed in 3lb lighter so down a total of 9lb in 2 weeks, put my spirits up for this week, hoping to get down to the 200lb mark or under by Sunday!

[Anthony Micallef]

lawrence567 said:

This may well be the case as i was incredibly un-fit to start with & what i could lift / push / etc was terrible
i have a 3 x 15 set with the following split

Mon - AM cardio, PM leg weights & cardio
Tues - AM cardio, PM triceps & chest weights & cardio
Wed - AM cardio, PM back & biceps weights & cardio
Thurs - AM cardio, PM calves & shoulders & cardio
Fri - AM cardio, evening cardio
Sat - AM cardio, evening cardio
Sun - AM cardio, evening rest

I don't have a mid-week rest as i have my little one on a Fri evening so can't do weights as well then.
As of this morning cardio has been upped to 30mins on the X-Trainer, which next week i'm going to split between the stair-master & X-trainer, for variety more than anything.
Currently in a 30min session i'm covering around 5KM & according to the machine burning around 340cals, although i take that with a pinch of salt.
I'm happy with my gains so far as i've either added weight to every machine after the first week or managed to complete the set without a break whereas sometimes i was taking a short break before.
On non-training days i don't have the carbs from my mid afternnon meal, just the half chicken breast.
We'll see come Sunday & the coming week, however if again i see no loss i might ask the Dr's advice as with that much exercise & the food i'm eating i'll be extremely disappointed & annoyed if i've not lost anything, regardless of how much muscle i'm gaining!

Im doing a similar thing to you, just started today following a diet and training plan from this guy http://www.danielwheeler.co.uk/ Unfortunately though with my shift pattern I can only go to the gym once a day.

[lawrence567]

Anthony Micallef said:

Im doing a similar thing to you, just started today following a diet and training plan from this guy http://www.danielwheeler.co.uk/ Unfortunately though with my shift pattern I can only go to the gym once a day.

Thankfully my gym is practially backing onto our office car park, i pop in for the morning cardio, then i can jump straight back in after work, i cook my food on a Sunday so it takes up minimal time.

This is my PT & the gym owner: http://www.milesleeson.co.uk/

I had another PT with him last night & i've doubled what i started with on legs from the first week, so i'm really pleased.
Needless to say the cardio last night & this morning was pretty tough!

[OllieC]

OP, you sound a lot like me !

6ft, 16 stone and decidedly porky (in my case !)

for me it is no booze for 2 months and healthy eating, with an hours walking a day (to work )... we'll see where I am end of Feb

good luck

[lawrence567]

OllieC said:

OP, you sound a lot like me !

6ft, 16 stone and decidedly porky (in my case !)

for me it is no booze for 2 months and healthy eating, with an hours walking a day (to work )... we'll see where I am end of Feb

good luck

I'm really motivated to do this, for a few reasons, to prove a point to myself that i can do it & never thought i'd be able too.
All of my friends told me i wouldnt / couldnt do it, being stubborn it drives me even more to prove them wrong!
& lastly as i'm going to ibiza in the summer & wish to be able to wear a pair of boardies without the 6 month pregnant belly overhang!

I do have before photo's currently i don't feel i've made sufficent progress to upload them, i will do however once i've completed!
In my 3rd week now

[lawrence567]

So i weighed in Sunday at dead on 200lbs - a loss of 3lb totalling 12lb to date.
My bodyfat was re-measured yesterday & i've dropped almost 4% which is obviously a plus, i just get down-heartened when every Thursday my weigh in's aren't great!
Added more weight to legs again last week & will intend to try and add weight to everything i can possibly manage again this week!
Update again on Thursday!

Edited by lawrence567 on Tuesday 29th January 13:43

[lawrence567]

Forgot to update last week.
Thursday arrived & i'd dropped a 1lb, down to 199lb i wasn't really that fussed as of last week as i felt i'd made steps in the right direction of building muscle.
Weighed in at 197 on Sunday morning so a further loss of 2lb in a week & 15lbs overall for the first month.
I'm the lightest i've been for years & everyone i work with, friends & family are all commenting on how much i've lost so far.
Trousers are now loose & i'm wearing a shirt now that used to be quite tight & it now feels suspiscously loose.
Off to the shops tomorrow i think to get some stuff that fits!
I'm reluctant to post photo's of start / completed month as this is PH & piss-taking will ensue!

[5potTurbo]

Well done, Lawrence!

I started at 18st and am now a smidge under 15 - target's now 14. I'm quite a bit older than you, well, 16 years older (!!) and I found the initial weight went quite quickly, but the last 5-6kg are slower to shift. Like you, my older clothes are massive on me now, so I had to buy 3 new suits for work, ALL new workshirts (tailored fit instead of 'classic' box shaped), 2 new pairs of jeans and a new pair of chinos. Even my shoes are loser on my feet!

I posted a similar thread ot yours a couple of weeks ago, but I haven't posted pics either! I'll check back on your progress - I think you being younger will make a difference - that's my excuse anyway!

[lawrence567]

5potTurbo said:

Well done, Lawrence!

I started at 18st and am now a smidge under 15 - target's now 14. I'm quite a bit older than you, well, 16 years older (!!) and I found the initial weight went quite quickly, but the last 5-6kg are slower to shift. Like you, my older clothes are massive on me now, so I had to buy 3 new suits for work, ALL new workshirts (tailored fit instead of 'classic' box shaped), 2 new pairs of jeans and a new pair of chinos. Even my shoes are loser on my feet!

I posted a similar thread ot yours a couple of weeks ago, but I haven't posted pics either! I'll check back on your progress - I think you being younger will make a difference - that's my excuse anyway!

Theres guys doing it at my gym in thier 40's as well, they seemed to shift a big bulk of the weight to start with & then it slowed, i've had another weigh in this morning with a further 2lb loss, taking total weight loss so far to 17lbs!
Mines seemed to come off at a fairl steady rate, first couple of weeks it was 4-5lbs now i seem to shed around 2-4lbs.
As long as i keep the rate up i'll be happy.
My BF has gone down again in the last week since it was measured which surprised my PT by how much so again, really happy.
I've also found out i don't need my second afternoon helping of carbs so instead i'm just having the protein input or a protein shake.
My aim is 4lb off for the week by Sunday, hopefully i'll achieve this!

[5potTurbo]

4lb/week is a LOT to lose! I've been more at 1kg (2lb)/week.
Good on you, though.



(BTW, I had to read part of your post more than once...."my BF had gone down")

[lawrence567]

5potTurbo said:

4lb/week is a LOT to lose! I've been more at 1kg (2lb)/week.
Good on you, though.



(BTW, I had to read part of your post more than once...."my BF had gone down")

Hahaha!!
I'm definitely not shortening that anymore... BodyFat!