PH 2014 Goals, Progress & Transformations Thread
Discussion
theshrew said:
You should be able to do that then. The hardest thing i find is knowing how hard to push i always worry i will go to fast early on in the run but then at the end think i should of gone faster.
Yeah. I'll have a smart phone this time, so some sort of tempo app will be useful.Halb said:
theshrew said:
You should be able to do that then. The hardest thing i find is knowing how hard to push i always worry i will go to fast early on in the run but then at the end think i should of gone faster.
Yeah. I'll have a smart phone this time, so some sort of tempo app will be useful.
Hi everyone, I'll bite on this. Glad someone has opened a 2014 thread.
I have been working hard the last year and have managed to drop 15 kg.
I have just completed my first fell run. It was only a baby one (11km) but I was well chuffed to get round in 1.06. This is despite the fact I have done virtually no running for 20 years ( plenty of walking over the last year though)
This has made me realise there is still hope for me!
This year I am aiming to drop another 8 kg & build some muscle ( so I don't look like a jockeys whip!)
I am also aiming to do one of the mud runs - tough mudder etc
I have been working hard the last year and have managed to drop 15 kg.
I have just completed my first fell run. It was only a baby one (11km) but I was well chuffed to get round in 1.06. This is despite the fact I have done virtually no running for 20 years ( plenty of walking over the last year though)
This has made me realise there is still hope for me!
This year I am aiming to drop another 8 kg & build some muscle ( so I don't look like a jockeys whip!)
I am also aiming to do one of the mud runs - tough mudder etc
Bad, bad year in 2013 largely due to my discs 'going' again in June and then a persistent tear/issue in my lower right side meaning training was badly hit and the 2 1/2 stone lost between Jan 1st and the end of Feb was put back. Plus crap diet/low will power.
So, eating plan now started - clean, higher % of protein and 'good' fats and less carbohydrate from here on. Injury a bit easier to work round so hopefully can do more boxing/cardio/interval work again and the aim is retain strength, reduce size, lose weight (aiming for 4 stone in the year) and get my 2012 levels of fitness back.
An interim one is to do a set of 100 non-stop reps of lateral raises with a 40lb dumbbell, having hit the 200 at 20lb target last week. Silly, but as with the 1000 squats a couple of years back because of the '... why? because it's there' syndrome, and as a tester - well, punishment!
So, eating plan now started - clean, higher % of protein and 'good' fats and less carbohydrate from here on. Injury a bit easier to work round so hopefully can do more boxing/cardio/interval work again and the aim is retain strength, reduce size, lose weight (aiming for 4 stone in the year) and get my 2012 levels of fitness back.
An interim one is to do a set of 100 non-stop reps of lateral raises with a 40lb dumbbell, having hit the 200 at 20lb target last week. Silly, but as with the 1000 squats a couple of years back because of the '... why? because it's there' syndrome, and as a tester - well, punishment!
My goals are specifically to win a bike race - beating all the best riders in the region, whether it be road race, crit or hill climb, and then whilst I'm no runner by any stretch of the imagination, I'd like to do a sub 40 10km next autumn. I'm down to a short 41 at the moment, easily doable I think. I'd also like to continue out lifting a lot of the bigger guys at the gym. That's always fun! And to enjoy being a fit 40-something. 
busarush said:
This year I am aiming to drop another 8 kg & build some muscle ( so I don't look like a jockeys whip!)
If you have just 8kg to drop, then focus on building muscle and let the running take care of fat. I wasted 2012 losing a similar amount and should just have built size as the effort going into it would have meant I'd be bigger than I am now and probably just as lean.Edited by Hoofy on Friday 3rd January 00:41
Hi guys, someone needs to sticky this one so we can find it easier!
My goals for this year, more of the same really.
Want to drop most of my belly fat for my brothers wedding at Easter, then going to bulk rest of the year.
Deadlift 160kg
Squat 140kg
Put some size on my quads & biceps as I think these are lagging behind a little
Most of all, to carry on loving training.
My goals for this year, more of the same really.
Want to drop most of my belly fat for my brothers wedding at Easter, then going to bulk rest of the year.
Deadlift 160kg
Squat 140kg
Put some size on my quads & biceps as I think these are lagging behind a little
Most of all, to carry on loving training.
The main aim for 2014 is to get the body I always wanted. I made a good start towards this goal towards the end of 2013 and am no longer the skinny thing I once was thanks to learning about the importance of a good workout/diet and sticking at it.
Aesthetically I want to start working towards a MH cover model body (as an example) although I appreciate this is going to take a lot longer than one year. I'm also keen to get into bodyweight exercises and would like to be able to do proper handstands and planche press ups and eventually something like http://www.youtube.com/watch?v=GLZH0qcla_.
For the beginning of the year though I'll be focusing on legs primarily to build size, as well as shoulders and abs. Currently I weigh 86kgs and would like to get that up to about 90kg which should be quite easy over the next few months.
Aesthetically I want to start working towards a MH cover model body (as an example) although I appreciate this is going to take a lot longer than one year. I'm also keen to get into bodyweight exercises and would like to be able to do proper handstands and planche press ups and eventually something like http://www.youtube.com/watch?v=GLZH0qcla_.
For the beginning of the year though I'll be focusing on legs primarily to build size, as well as shoulders and abs. Currently I weigh 86kgs and would like to get that up to about 90kg which should be quite easy over the next few months.
Thanks hoofy - i am roughly 22% lard at the moment and would like to get down to 10 - 15% which will be the lowest i have been since i was at school.
I have just started trying to track kcals and macros, trying a deficit of 6 - 700 kcals while maintaining appropriate macros.
I have been training for a year now so feel like i have got to grips with the different exercises - had a few snaps over the year through over enthusiasm i guess.
Really enjoying the training, just wish i had got stuck in years ago!
I have just started trying to track kcals and macros, trying a deficit of 6 - 700 kcals while maintaining appropriate macros.
I have been training for a year now so feel like i have got to grips with the different exercises - had a few snaps over the year through over enthusiasm i guess.
Really enjoying the training, just wish i had got stuck in years ago!
Having recently moved house, my current cunning plan is to turn the garage into a gym (power rack etc).
Have bought the flooring. Watching ebay/gumtree for the rack/weights, or might get the bodycraft deal from fitness superstore if nothing decent comes up in the next couple of weeks.
busarush said:
Thanks hoofy - i am roughly 22% lard at the moment and would like to get down to 10 - 15% which will be the lowest i have been since i was at school.
I have just started trying to track kcals and macros, trying a deficit of 6 - 700 kcals while maintaining appropriate macros.
I have been training for a year now so feel like i have got to grips with the different exercises - had a few snaps over the year through over enthusiasm i guess.
Really enjoying the training, just wish i had got stuck in years ago!
I started around that. Eat at TDEE and bust your arse in the free weights section of the gym. I wasted time undereating and got too thin. Now I'm building back up.I have just started trying to track kcals and macros, trying a deficit of 6 - 700 kcals while maintaining appropriate macros.
I have been training for a year now so feel like i have got to grips with the different exercises - had a few snaps over the year through over enthusiasm i guess.
Really enjoying the training, just wish i had got stuck in years ago!
Went in Aldi today and they have some kettle bells at £7.99 each, dont know if that is cheap or not but I picked one up as thought it may be handy to have in the house on days I can't make it to the gym, like today.
Heaviest they had was 7.5kg so maybe not suited to some of the bigger guys on here but ok for learning with I think?
Heaviest they had was 7.5kg so maybe not suited to some of the bigger guys on here but ok for learning with I think?
Adz The Rat said:
Went in Aldi today and they have some kettle bells at £7.99 each, dont know if that is cheap or not but I picked one up as thought it may be handy to have in the house on days I can't make it to the gym, like today.
Heaviest they had was 7.5kg so maybe not suited to some of the bigger guys on here but ok for learning with I think?
Feck it why not I say. Heaviest they had was 7.5kg so maybe not suited to some of the bigger guys on here but ok for learning with I think?
They sometimes get included in my classes looks easy throwing one around but it's bloody hard going. I get a bad back from doing them but maybe that's down to my form. You certainly get a good workout from them.
currently 6'1", 14.5stone [prob nearer 15 after the seasonal indulgence] and totally out of shape. pudgy, beer belly, moobs, s
t skin, bags under my eyes. i am 33 and feel 10 yrs older.
only exercise i get is a 90min game of 5-a-side each week. normally i sub myself off or play in goal when i get tired. i have a poor diet [i eat out 4-5 times a week, lots of nice restaurants but far too rich or fatty foods] and my drinking is getting out of hand. i chain smoke when i drink and i drink a lot.
goals:
- 12.5 stone, trim, [aiming 32" waist & 38" chest], some muscle definition would be nice.
- be able to play 90mins of high intensity football.
- to look good in and out of clothes
not sure how i'm going to achieve them at present, going to see my mate for advice [he's a PT] when i get home. however i will:
- cut the boozing, either completely [unlikely] or severely reduced intake.
- healthy eating and cut out all the st i eat [except haribo tangastics as they are my life]
- cycling / running.
- join the free circuit training sessions my mate does on the beach.
- meditation / yoga. i feel i need this to become calmer and address some of the issues why i drink.
flying home tomorrow, will be fecked sunday so first day of the new regime will be monday starting which is circuits day. won't be posting pics until i see some progress but will be contributing to the thread as i go along.
t skin, bags under my eyes. i am 33 and feel 10 yrs older.only exercise i get is a 90min game of 5-a-side each week. normally i sub myself off or play in goal when i get tired. i have a poor diet [i eat out 4-5 times a week, lots of nice restaurants but far too rich or fatty foods] and my drinking is getting out of hand. i chain smoke when i drink and i drink a lot.
goals:
- 12.5 stone, trim, [aiming 32" waist & 38" chest], some muscle definition would be nice.
- be able to play 90mins of high intensity football.
- to look good in and out of clothes
not sure how i'm going to achieve them at present, going to see my mate for advice [he's a PT] when i get home. however i will:
- cut the boozing, either completely [unlikely] or severely reduced intake.
- healthy eating and cut out all the s
t i eat [except haribo tangastics as they are my life]- cycling / running.
- join the free circuit training sessions my mate does on the beach.
- meditation / yoga. i feel i need this to become calmer and address some of the issues why i drink.
flying home tomorrow, will be fecked sunday so first day of the new regime will be monday starting which is circuits day. won't be posting pics until i see some progress but will be contributing to the thread as i go along.
Edited by shirt on Saturday 4th January 02:46
Adz The Rat said:
Went in Aldi today and they have some kettle bells at £7.99 each, dont know if that is cheap or not but I picked one up as thought it may be handy to have in the house on days I can't make it to the gym, like today.
Heaviest they had was 7.5kg so maybe not suited to some of the bigger guys on here but ok for learning with I think?
It'll do for now. Do 1000 kb swings and you'll feel it. Do a routine like 20 kb swings, 20 jumping jacks, 20 burpees in a loop for 20 minutes and you'll regret getting off the sofa. Heaviest they had was 7.5kg so maybe not suited to some of the bigger guys on here but ok for learning with I think?
shirt said:
goals:
- 12.5 stone, trim, [aiming 32" waist & 38" chest], some muscle definition would be nice.
- be able to play 90mins of high intensity football.
- to look good in and out of clothes
not sure how i'm going to achieve them at present, going to see my mate for advice [he's a PT] when i get home. however i will:
- cut the boozing, either completely [unlikely] or severely reduced intake.
- healthy eating and cut out all the st i eat [except haribo tangastics as they are my life]
- cycling / running.
- join the free circuit training sessions my mate does on the beach.
- meditation / yoga. i feel i need this to become calmer and address some of the issues why i drink.
Take a photo of yourself even if you don't publish them now. You may want to when you're at 10% bf!- 12.5 stone, trim, [aiming 32" waist & 38" chest], some muscle definition would be nice.
- be able to play 90mins of high intensity football.
- to look good in and out of clothes
not sure how i'm going to achieve them at present, going to see my mate for advice [he's a PT] when i get home. however i will:
- cut the boozing, either completely [unlikely] or severely reduced intake.
- healthy eating and cut out all the s
t i eat [except haribo tangastics as they are my life]- cycling / running.
- join the free circuit training sessions my mate does on the beach.
- meditation / yoga. i feel i need this to become calmer and address some of the issues why i drink.
Cutting down rather than out for everything may work best for you in the long run. If you enjoy stuff and cut it out, you may end up bingeing/quitting. When you notice things plateauing, cut a little more of the bad stuff out. Think lifestyle rather than diet.
I'd seek the help of a therapist for the issues you mention - will be more beneficial than meditation/yoga (this whole area is my background).
Lifting goals - 1RMs:
125kg bench by Dec
210kg DL by Dec
170kg squat by Dec
80kg OH press by Dec
Cardio goals:
Tough Mudder in under 2h30m
But number one goal this year: get my abs visible. I've always been a bad cutter, but just for one summer I want to properly get my abs showing. Sad and vain? Probably!
125kg bench by Dec
210kg DL by Dec
170kg squat by Dec
80kg OH press by Dec
Cardio goals:
Tough Mudder in under 2h30m
But number one goal this year: get my abs visible. I've always been a bad cutter, but just for one summer I want to properly get my abs showing. Sad and vain? Probably!
22s said:
Sad and vain?
Don't worry. I'm only here because of vanity purposes. I don't need to use MFP nor this thread for my fitness goals - staying at a healthy weight and being fit enough for an active life doesn't require blogging/logging/posting. However, when you're doing something abnormal (deadlifting twice bodyweight, getting abs, building a decent physique etc), such methods really help as it can require careful monitoring and finetuning so a more "scientific" approach is often necessary.Gassing Station | Health Matters | Top of Page | What's New | My Stuff