60 Day Challenge

[jimbobsimmonds]

wow, the timescale is unbelievable!!! well done!

as for me...

well the amount im lifting is going up and my weight is going down; so i guess that is a good thing...

still can't shift that last bit around the top of my tummy (the night's out probably aren't helping but at least its once a week now) but i'm giving myself until christmas...

[Ordinary_Chap]

Hey sounds like it's going well mate.

If you're anything like me the last bit of fat you'll lose is off your stomach.

Keep up the good work and thanks for the kind comments.

[Sunglasses Ron]

Amazing progress mate! Well done, you should be very proud of yourself.

[Ordinary_Chap]

For those that have asked for more information I've compiled a document giving everything more focus.

If you want a copy PM me.

Best of luck!

~ Lee

[Rinko]

Hi Lee,

I saw your post and have to say it has inspired me to focus on my weight loss and get a more regimented approach to going to the gym. Previously I was going, but only a couple of times a week and often I just didn't have the motivation and wouldn't bother.

I've done a week so far - using your routine as a framework, and then just adjusting the weights etc to suit. My body is certainly telling me that I've done *something*, and it's trying to work out why I don't like it anymore and would be putting it through all this!

I'm going to see how I get on with my regular diet plus some healthy snacks and possibly look at protein shakes in a couple of weeks time.

I can't PM (probably because I lurk rather than post) - but I'd very much like a copy of your doc, could you mail it to pad_1 at lycos dot com?

Cheers,

Paul.

Edited by Rinko on Friday 1st October 16:47

[Ordinary_Chap]

Hi Paul, thanks for the kind words.

I've sent you an email let me know if you need anything or if I can help.

Lee.

[Ordinary_Chap]

Thanks Musclemad.

[anonymous-user]

With the HIIT is there a best ration to use?

I see some people say 2:1 - e.g. one minute high intensity exercice followed by 30 seconds low inensity/rest

Some say 1:1 etc etc etc.

What did you use?

[Ordinary_Chap]

When I first started training I wasn't fit enough to do one minute of hard work followed by 30 seconds of rest.

I can now do that fairly easily even after a very heavy session but over the past month I've reduced cardio since I'm trying to bulk up and add some more muscle.

My main aim was to achieve 20 minutes of HIIT so if I couldn't manage the time because the rest periods were too short then I lenghtened them until I could do it.

[anonymous-user]

OK thanks! Will be my first day tomorrow changing from card before my weights session to cardio after so that's really helped me understand what to aim for! Cheers!

[obob]

Is that a 5 day a week routine? i.e Weekends off? Or are you just on a cycle with no days off?

And the Protein Shake before bed? Is that a normal whey shake as most recommend having a casein shake before bed. But I don't really want to start buying loads of different supplements as I have no idea how long I will stick to it.

I too am looking to lose fat (not body weight) for more definition. Pretty similar diet to yours although I throw in a Protein shake directly after the gym and then eat a meal about an hour later.

Currently not having one before bed but probably a good idea as I eat quite early.

[Ordinary_Chap]

obob said:

Is that a 5 day a week routine? i.e Weekends off? Or are you just on a cycle with no days off?

And the Protein Shake before bed? Is that a normal whey shake as most recommend having a casein shake before bed. But I don't really want to start buying loads of different supplements as I have no idea how long I will stick to it.

I too am looking to lose fat (not body weight) for more definition. Pretty similar diet to yours although I throw in a Protein shake directly after the gym and then eat a meal about an hour later.

Currently not having one before bed but probably a good idea as I eat quite early.

It was a 6 or 7 day routine although now I do 5-6 days.

It is certainly true a casein protein is better since its a slower acting protein before bed but like you I just wanted to buy one type so I went with normal whey, plenty of other folk do this too.

Or you could eat some low fat cheese and drink a glass of milk before bed since they also have casein protein in them too.

Protein is important before bed since your body does most of its recovering whilst you're sleeping.

[obob]

Ordinary_Chap said:

obob said:

Is that a 5 day a week routine? i.e Weekends off? Or are you just on a cycle with no days off?

And the Protein Shake before bed? Is that a normal whey shake as most recommend having a casein shake before bed. But I don't really want to start buying loads of different supplements as I have no idea how long I will stick to it.

I too am looking to lose fat (not body weight) for more definition. Pretty similar diet to yours although I throw in a Protein shake directly after the gym and then eat a meal about an hour later.

Currently not having one before bed but probably a good idea as I eat quite early.

It was a 6 or 7 day routine although now I do 5-6 days.

It is certainly true a casein protein is better since its a slower acting protein before bed but like you I just wanted to buy one type so I went with normal whey, plenty of other folk do this too.

Or you could eat some low fat cheese and drink a glass of milk before bed since they also have casein protein in them too.

Protein is important before bed since your body does most of its recovering whilst you're sleeping.

Cottage cheese!!!

I'll go with the whey mixed with milk. Bit of both there!!

[Ordinary_Chap]

obob said:

Ordinary_Chap said:

obob said:

Is that a 5 day a week routine? i.e Weekends off? Or are you just on a cycle with no days off?

And the Protein Shake before bed? Is that a normal whey shake as most recommend having a casein shake before bed. But I don't really want to start buying loads of different supplements as I have no idea how long I will stick to it.

I too am looking to lose fat (not body weight) for more definition. Pretty similar diet to yours although I throw in a Protein shake directly after the gym and then eat a meal about an hour later.

Currently not having one before bed but probably a good idea as I eat quite early.

It was a 6 or 7 day routine although now I do 5-6 days.

It is certainly true a casein protein is better since its a slower acting protein before bed but like you I just wanted to buy one type so I went with normal whey, plenty of other folk do this too.

Or you could eat some low fat cheese and drink a glass of milk before bed since they also have casein protein in them too.

Protein is important before bed since your body does most of its recovering whilst you're sleeping.

Cottage cheese!!!

I'll go with the whey mixed with milk. Bit of both there!!

Sounds like a plan!

[Ordinary_Chap]

So I've had some requests for updates and the document over the past week or so, so I thought I'd update my plan with what I'm upto and what I've learn't. As most of you know I'm still in the phase of learning more about the subject and I'm refining the process as I go along.

I have trained very little over the past 2 months due to moving across the country and living in hotels until I'd got my new place sorted.

Anyway this year is going to be a year of maximum attack for me in both learning and training.

So the first thing was to identify a way to improve my knowledge outside of all of the BS magazines, online forums and NVQ gym instructors who I found out know less than me (which isn't much).

Luckily for me I have moved to a place near a backstreet gym that has some competiting bodybuilders running it. The gym is very small but all of the folk are friendly and the chaps that run it are incredibly knowledgable and also great at articulating the points about training and how to go about the business.

So whilst people want me to I will catalogue my thoughts, successes and failures here.

Edited by Ordinary_Chap on Monday 3rd January 17:56

[Ordinary_Chap]

So my first task I was assigned was to read up on;

• The Colorado experiment http://www.musclenet.com/coloradoexperiment.htm
• Mike Mentzer
• Arthur Jones
• Elington Darden

The chaps above are all proponents of the HIT (High Intensity Training) program, albeit they have different ideas based around the same core principles.

[hyperblue]

Damn, very impressive and in such a short time scale as well. About time I got off my arse!

[mcelliott]

Well done fella very impressive.

[jimbobsimmonds]

Right, like I said I have fallen off the wagon a bit lately...

I actually made a bet (pissed) that I could lose 16 pounds in about 3 hours or something ridiculous but am actually looking to cut that last bit off my tummy (almost shifted it in November, but alas, christmas pudding has taken its toll)...

Looking at rolling maybe 15 minutes of cardio into the end of my regular 45 minute weight sesions. bad knee so running is a no go but i enjoy cycling...

So was wondering what the best cardio is for the 15 minutes for shifting the last of the turkey and pigs in blankets?

[Ordinary_Chap]

jimbobsimmonds said:

Right, like I said I have fallen off the wagon a bit lately...

I actually made a bet (pissed) that I could lose 16 pounds in about 3 hours or something ridiculous but am actually looking to cut that last bit off my tummy (almost shifted it in November, but alas, christmas pudding has taken its toll)...

Looking at rolling maybe 15 minutes of cardio into the end of my regular 45 minute weight sesions. bad knee so running is a no go but i enjoy cycling...

So was wondering what the best cardio is for the 15 minutes for shifting the last of the turkey and pigs in blankets?

I found cycling sprints with some resistance worked very well for me, hiit has been a great addition to my training but if your knee is bad you could try doing it with swimming? I've not tried but short bursts of intense effort is all that is required.