PH 2014 Goals, Progress & Transformations Thread

[pilchardthecat]

smiffy180 said:

Edit: tbf you don't want to see.....

Edited by smiffy180 on Saturday 16th August 15:40

Can you give us a summary? Are the lies serious?

Exposing lies can be both entertaining and extremely dangerous depending on the individual....

[pilchardthecat]

smiffy180 said:

pilchardthecat said:

Can you give us a summary? Are the lies serious?

Exposing lies can be both entertaining and extremely dangerous depending on the individual....

Sent a PM. Hopefully you can tell everyone how bad she is
(Try not to mention anything that will link this thread, I'm sure she googles everything)

Sorry, been on holiday for the last 2 weeks so just saw your pm.... she is clearly fking mental. You could have much fun exposing her bullst!

[pilchardthecat]

Quick update since i've been otherwise occupied and not really following the thread

Been out of action most of October through various illnesses. The last couple of weeks i've been digging out and laying the 7m x 3.5m base in the garden on which my log cabin is going to go (that's 8 cubic metres of clay and mud dug out with a spade and barrowed 150 feet into a skip, and about 5 tonnes of aggregate wheeled back the other way).

The cabin itself is going to be home to a power cage, a bench, and lots of lumps of metal. And air con for the summer.

Proper man cave!

[pilchardthecat]

I have a new toy.... a 5m x 3m log cabin in the garden, in the middle of which is a power cage, an oly bar and quarter of a tonne of weights.



and yes i have ordered a weight tree!

[pilchardthecat]

Hoofy said:

Woulda been funny if you built the cabin too short for the rack.

I measured it you spaz!

I cant really use the pull up bars without ttting my head on one of the perlins, but other than that it's all good

[pilchardthecat]

Hoofy said:

I'd have forgotten to measure it, I'm sure.

Attach a cushion to the roof then you can gently bump your head on it for amusement value. I've been known to do toe-to-bar leg raises and poke ceiling tiles with my toes in gyms before.

Yeah i've stubbed my toe on the roof in various gyms plenty of times

[pilchardthecat]

Hoofy said:

pilchardthecat said:

Hoofy said:

I'd have forgotten to measure it, I'm sure.

Attach a cushion to the roof then you can gently bump your head on it for amusement value. I've been known to do toe-to-bar leg raises and poke ceiling tiles with my toes in gyms before.

Yeah i've stubbed my toe on the roof in various gyms plenty of times

I thought you didn't do any ab work!

They way i do them (from the top of a pullup rather than hanging) its more of a shoulder/lat exercise

[pilchardthecat]

Hoofy said:

pilchardthecat said:

Hoofy said:

pilchardthecat said:

Hoofy said:

I'd have forgotten to measure it, I'm sure.

Attach a cushion to the roof then you can gently bump your head on it for amusement value. I've been known to do toe-to-bar leg raises and poke ceiling tiles with my toes in gyms before.

Yeah i've stubbed my toe on the roof in various gyms plenty of times

I thought you didn't do any ab work!

They way i do them (from the top of a pullup rather than hanging) its more of a shoulder/lat exercise

Ah, yes, because the final 90 degrees not only hits the upper abs but requires you to push "downwards" (relative to your body) using the lats. Like a tucked front lever.

Exactly

Super slow negatives with a pause/hold are a good assistance thingy for front levers too

[pilchardthecat]

Hoofy said:

chris watton said:

Hoofy said:

You said you were "running a calorie deficit diet". You might not be. But yeah, you've cut out crap so that's impossible.

chris watton said:

Forgot to add, 2 x teaspoons of Barley Grass Powder mixed with water twice a day too - that is foul...

Don't eat it then.

I know.. I just 'assumed' it must be a calorie deficit diet, as nothing I now eat are high in calories, are they?

When I started this, I assumed that, if I just had plenty of protein and other essential nutrients, I would use the fat on my body for the conversion to calories - is that wrong?

Edited by chris watton on Wednesday 10th December 16:53

Well, if you're not moving towards your goal, then yes, it's wrong.

I'll attempt to break it down with a guestimate:

2x coffees with whole milk and on teaspoon of sugar.
200 cals

2 x MaxiMuscle Promax Lean shakes per day, one before one after training.
300 cals

I small tin of Mackerel or sardines in olive oil
150 cals

Salad (lettuce, spinach, tomatoes, cucumber) with either chicken or seafood
200 cals

and occasionally 2 hard boiled eggs.
150 cals

I have recently started to add cottage cheese to my diet, but that started last week, as training has intensified and I felt I may need the extra.
100 cals

Before bed, I have Instantised Calcium Caseinate mixed in water (all shakes are mixed with water, not milk)
100 cals

If I am hungry, I have nuts.
300 cals

(I have the usual supplement capsules, multi vits, cod liver oil etc.)
150 cals

ETA - Forgot to add, 2 x teaspoons of Barley Grass Powder mixed with water twice a day too - that is foul...
-2000 cals as you vomit it all back up.

Well, you're probably eating 2000+ calories and you've probably forgotten incidentals like the biscuit during a meeting or the sweet you grabbed as you passed someone's desk. Forgotten calories still count.

the 'if im hungry i eat nuts' thing is dangerous. You can accidentally eat 2000 calories worth of nuts in about 5 minutes. They are the most calorie dense substance known to man, apart from plutonium probably. Eat nuts when you arent really hungry....!

[pilchardthecat]

chris watton said:

pilchardthecat said:

the 'if im hungry i eat nuts' thing is dangerous. You can accidentally eat 2000 calories worth of nuts in about 5 minutes. They are the most calorie dense substance known to man, apart from plutonium probably. Eat nuts when you aren't really hungry....!

I did read up about nuts, and I learned that they are not very good at releasing their fats, most of it goes right through you. Also, I looked at a few studies that shown that test subjects never increased in weight.

I'd like to see that study, because i'm 99.9% certain that's complete gonads. The human digestive system is extremely efficient, particularly when it comes to extracting fat from foods, since in evolutionary terms fats were the difference between starvation and survival.

[pilchardthecat]

chris watton said:

pilchardthecat said:

I'd like to see that study, because i'm 99.9% certain that's complete gonads. The human digestive system is extremely efficient, particularly when it comes to extracting fat from foods, since in evolutionary terms fats were the difference between starvation and survival.

Here are a couple, not sure how accurate they are, though:

http://www.drbriffa.com/2008/10/06/why-the-evidenc...

http://dietrebel.com/are-nuts-fattening/

Hmmm, those are just web pages. I was expecting a peer reviewed medical study!

Dont get me wrong, there are health benefits from eating nuts, and there are statistical studies that show people eating nuts in their diet not gaining weight, but these generally conclude that because nuts are pretty good at providing satiety, people who eat them regularly tend to eat less other stuff (even though 4 of those studies do not explicitly control calorie levels).

There are also studies that show substituting carbohydrate rich foods for nuts helps you lose weight, but again these are calorie neutral studies, and the assertion is that it's the extra fat in the nuts improving liver function and hence the mobilisation of FFAs, thus improving the lipid profile.

This is a good one http://www.ncbi.nlm.nih.gov/pmc/articles/PMC325768...

Until you get to the disclaimer at the bottom .... "The author has received research funding from the California Walnut Commission, Sacramento, CA"

[pilchardthecat]

chris watton said:

I am more than happy to be proved wrong in assumptions I have from reading stuff up from the - I am a complete 'noob' when it comes to food and diets (At the beginning of this year, my lunch consisted of pork pies and sausage rolls!). this is a new learning experience for me - when I first started weight training at 17-19, diet wasn't important, but at 48, it is.

I have changed a couple of things, starting from today - no sugar at all in coffee, and no salad dressing. Plus I just did 10 minutes hard peddling on the bike rollers.

I worked out my calory intake last night, and this is it, excluding the protein shakes:

Coffee with whole milk, no sugar – 28
Banana – 89
Boiled egg – 155
Prawns – 89 per 100g
Crayfish – 87 per 100g
Caesar Salad Dressing – 528 per 100g
cottage cheese – 98 per 100g

Now I can see why I haven't shifted the last bit of fat....

I dont think your diet is too bad, and feel free to eat nuts, just be careful how many you eat!

And contrary to popular belief, red meat doesnt kill you. I've been down to 5-6% body fat several times, and havent been above 10% in about 3 years. If i really want to get lean (5-6) i eat extra cows and slightly less red wine

[pilchardthecat]

The "total protein" is the best one from MyProtein - it has a really good amino acid profile, and no carbs/crap in it

[pilchardthecat]

chris watton said:

I'll buy some of that when I next need some.

The choccy one actually tastes nice too

[pilchardthecat]

natcot said:

Anyone else going to struggle over Christmas?

I'll put on about 8 or 10lbs probably, and it'll all be gone by the end of January

[pilchardthecat]

chris watton said:

....what works for some may not necessarily work so well for others.....

Is that the best way to look at it?

Yep, that's the cardinal rule. I flip-flopped about for years until i figured it out

[pilchardthecat]

Halb said:

Art0ir said:

https://www.strengthshop.co.uk/weightlifting/shoes...

You took the advice of the article on sizing and it was accurate?

32mm heel! That's way too high, it's like squatting in stilettos FFS

You're better off with a minimalist running shoe like the New Balance MT10 or MT00 - non-compressible soles and no heel drop

[pilchardthecat]

Halb said:

pilchardthecat said:

32mm heel! That's way too high, it's like squatting in stilettos FFS

You're better off with a minimalist running shoe like the New Balance MT10 or MT00 - non-compressible soles and no heel drop

I've done all my lifting for years now in my suede VFFs. Brilliant, cannot fault them. Best footwear for lifting I have worn so far.
I do like my Olympic lifts, and also overhead work. Had a few good jobs recently and the prospect of playing around with a proper Olympic shoe is doable.

I'd like some lifting shoes, but that heel raise is all wrong, i couldnt deadlift or squat with my heels an inch higher than my toes

[pilchardthecat]

Art0ir said:

pilchardthecat said:

I'd like some lifting shoes, but that heel raise is all wrong, i couldnt deadlift or squat with my heels an inch higher than my toes

I won't be deadlifting in them - I tend to deadlift in my socks and will invest in a pair of slippers when required.

These are purely just to experiment with more quad involvement in the squat and to provide a stable support base. If they're too high, I can shave a few mm off the heel.

Let me know how the squats go - i'm definitely a hip/back centric squatter, so that interests me. My concern would be too much on the balls of the feet rather than the heel, which might lead to knee injuries

[pilchardthecat]

TheJimi said:

I mentioned this in a recent post, but it's topical.

How much harder are high bar squats vs low bar?!

I was always low bar, but decided a few months ago to get the tech nailed on high bar, with real arse-to-ankles depth. Ok, the difficulty level isn't quite the same as switching from back squats to front squats, but still...

I tend to mix the two - my high bar weights are 10-15% below my low bar, but i do feel the quads more

I tend to do a sort of good-morning at the very bottom with low bar, which is ok for me because my back/glutes are much stronger than my quads. A proper leather lifting belt reduces this a little, because it's so inflexible, but not entirely