Lee's challenge part 2!
Discussion
It's been a little while since I updated my thread. I haven't really because I've simply been training and not been entirely well again.
I had the previous weekend off due to it being the gf's birthday and attending various family events with her. It was glorious! Although my weight went up by nearly 2kgs!!!
I'm down 1 1/2 stone since starting this cutting exercise now and whilst I'm happy with the progress I really want to push on but I can't seem to manage it due to my ropey health of late. When I've pushed on as I would in the past I've become unwell so I'm trying to keep the balance of good exercise and not getting ill!
I'm going to simply add a few more CV sessions and only do early morning cardio 3-5 times a week and not everyday which I'd like too. I do love to go out in the mornings on the beach, watch the sun come up and clear my head for the day but it seems doing this too much is taking too much out of my system!
Anyway, onwards and upwards!
I had the previous weekend off due to it being the gf's birthday and attending various family events with her. It was glorious! Although my weight went up by nearly 2kgs!!!
I'm down 1 1/2 stone since starting this cutting exercise now and whilst I'm happy with the progress I really want to push on but I can't seem to manage it due to my ropey health of late. When I've pushed on as I would in the past I've become unwell so I'm trying to keep the balance of good exercise and not getting ill!
I'm going to simply add a few more CV sessions and only do early morning cardio 3-5 times a week and not everyday which I'd like too. I do love to go out in the mornings on the beach, watch the sun come up and clear my head for the day but it seems doing this too much is taking too much out of my system!
Anyway, onwards and upwards!
goldblum said:
What is your bodyfat measurement at the moment?
How much cardio are you doing,ie how often/what type/effort level?
Lastly how do you feel after your cardio session,ie have you taken HR readings that night before bed and the following morning,and the next night/following morning?
I haven't had my BF checked properly for about a month but I'd guess its around 15%.How much cardio are you doing,ie how often/what type/effort level?
Lastly how do you feel after your cardio session,ie have you taken HR readings that night before bed and the following morning,and the next night/following morning?
The cardio I've been doing in the morning is either a fast walk (110-140bpm) or a gentle run (not measuring heart rate), I'd say I'm staying below 60% of max. I sweat lightly sometimes when gently running but I never get seriously out of breath or tired at any point. I usually do 45 mins to an hour.
I feel good after the cardio session but haven't taken heart rate readings in the morning or night although when I use the heart rate monitor first thing my heart rate is around 80 (I'm usually walking to the beach).
goldblum said:
When you go to bed at night,relax for 15 mins then write down your HR.Before you get out of bed in the a.m. do it again.
Wear a monitor when you run and walk,and take readings every 10 minutes at least.
If you could do the same when you feel well again?
I'm assuming you've backed right off the weights and are just 'ticking over'? How much cardio..45 mins weekdays?
What is your balance of protein/simple/complex carbs? I'm sure this has already been mentioned in this thread but people can 'wander' a bit.Totally honest answers pls.
Thanks for trying to help me Goldblum but the problem I suffer is due to a long time medical condition that messes with me. Wear a monitor when you run and walk,and take readings every 10 minutes at least.
If you could do the same when you feel well again?
I'm assuming you've backed right off the weights and are just 'ticking over'? How much cardio..45 mins weekdays?
What is your balance of protein/simple/complex carbs? I'm sure this has already been mentioned in this thread but people can 'wander' a bit.Totally honest answers pls.
It's not related to diet or training as such although training can exacerbate it if I overdo it. The doctor reckons its just my body gets worn down when I overdo training and suggests I just need to back off when I get like that which I have been doing.
I don't consider this really a problem though, Its just something I work around really. Plenty of folk are way worse off than I ever will be!
I just back off cardio in the mornings and go to 4 weights sessions a week and after a week or two I'm fine, if it gets really bad I take a couple of weeks off everything. I also eat whatever I please when I'm not well.
DownUnder. said:
Sorry to hear about the issues, take it easy for a while!
Sorry to annoy you with another question but i'm struggling; What do you snack on when on the keto diet? I'm really struggling with things to fill me up when i get peckish! Never realised how much I use to rely on sandwiches and the odd packet of crisps.
Cheers!
Nuts with low carb ratio's and sometimes some zero carb cheese. Sorry to annoy you with another question but i'm struggling; What do you snack on when on the keto diet? I'm really struggling with things to fill me up when i get peckish! Never realised how much I use to rely on sandwiches and the odd packet of crisps.
Cheers!
I sometimes snack on berries too.
Take it easy? Nah thats for pansys!
goldblum said:
Ah ok sorry to hear that.
When you are well again though please consider going deeper into HR training,I think you might be surprised how much more easy you can take things and get the same results.
I have to add I've read some more of your thread now and I'd personally say if all you're after is losing weight you're doing far too much...but why start listening to me now? lol.
Good effort though!
Thanks! Can you expand on the HR training? I am a long way from being an expert on this subject but generally consider less than 140bpm to be taking it easy!When you are well again though please consider going deeper into HR training,I think you might be surprised how much more easy you can take things and get the same results.
I have to add I've read some more of your thread now and I'd personally say if all you're after is losing weight you're doing far too much...but why start listening to me now? lol.
Good effort though!
I'm after more than weight loss, I think it would probably be better called a re-composition form of training.
Legs tonight!
Squat 1 x 10 @ 60kg, 3 x 8 @ 130kg then 1 x 6 at the same weight. I don't know why I did a lot more squats tonight but I just felt like I guess.
Leg press 3 x 8 @ 200kg
Reverse leg curl 3 X 8 @ 50kg
After that my legs were begging for mercy so I called it a night.
I always have a laugh at myself walking nearly a mile from where my car is parked, slightly limping and with shaking legs. I've got to say it took so much out of me, when I got back I had to lie down for an hour and then even showering was tiresome.
I always find it funny how squats can hammer so many other muscles other than just the legs.
Squat 1 x 10 @ 60kg, 3 x 8 @ 130kg then 1 x 6 at the same weight. I don't know why I did a lot more squats tonight but I just felt like I guess.
Leg press 3 x 8 @ 200kg
Reverse leg curl 3 X 8 @ 50kg
After that my legs were begging for mercy so I called it a night.
I always have a laugh at myself walking nearly a mile from where my car is parked, slightly limping and with shaking legs. I've got to say it took so much out of me, when I got back I had to lie down for an hour and then even showering was tiresome.
I always find it funny how squats can hammer so many other muscles other than just the legs.
mcelliott said:
Looking good there Lee, very impressive amount of muscle thickness you have. Now comes the tricky part of getting shredded whilst still retaining size and thickness. Well done!
Regards
Marcus
Thanks Marcus, I've been dieting for just over a month now (with the illness periods taken out) and have lost about 1 1/2 stone with another half a stone to a stone to lose.Regards
Marcus
Any tips are welcome!
Bolognese said:
Ordinary_Chap said:
I've got to say it took so much out of me, when I got back I had to lie down for an hour and then even showering was tiresome.
I had this after a heavy deadlift session the other week. It really takes all the energy out of you. I could barely talk for about an hour afterwards! 
Edit for terrible spelling!
Edited by Bolognese on Tuesday 24th May 18:30
So anyway tonight was Chest/Triceps
Bench Press 1 x 10 @ 40kg then, 3 x 8 @ 85kg and then 1 x 6 at the same weight
Incline flys 3 x 8 @ 17.5kg (dumbbells) - I was a bit shot after the bench tonight!
Incline dumbbell press 3 x 17.5kg
Tricep push down 3 x 8 @ 70kg
Dips - 2 x 12
Stupeo said:
Some good information in this thread Lee thanks!
When you go low-carb, how low do you go? Do you get into Ketosis?
No problem! When I'm in low carb mode, I aim for less than 200 per day and when I'm in ultra low carb mode I aim for less than 100, with less than 50 being ideal. When you go low-carb, how low do you go? Do you get into Ketosis?
Once I get to less than 50, I end up in ketosis after a day or two but its different for everyone.
My focus is usually just on limiting them and I have bursts of less than 50 carbs and I do get flat very quickly when I combine less than 50 with hard exercise.
It's funny 1 day a week I eat whatever I like and after that day I weigh considerably more and my body is puffy enough for the gf to spot it. I certainly can see the difference.
I always feel far more healthy without the carbs and far more alert!
Stupeo said:
I am currently trying the low-carb approach.
I think I am taking about 90-100 a day. So far so good - in the last 3 weeks I've lost about 6.5lb without any real change to exercise etc. I also find the diet fairly easy to stick to during the week. It's at weekends I find it hard!
Are there any advantages do you think to me getting into Ketosis? Would it help shed the pounds a bit quicker?
Yeah ketosis is about the most effective way to shed pounds quickly but it has different effects on some people. Some find it too hardcore so a low carb approach works and is still effective. I think I am taking about 90-100 a day. So far so good - in the last 3 weeks I've lost about 6.5lb without any real change to exercise etc. I also find the diet fairly easy to stick to during the week. It's at weekends I find it hard!
Are there any advantages do you think to me getting into Ketosis? Would it help shed the pounds a bit quicker?
Personally I can do either without issue and love the low carb diet since once I get all of the carbs and sugars out of my diet, all of my craving disappear.
I think if you're not trying to achieve a goal with a tight deadline, losing weight gradually through the year by enjoying weekends has it's benefits given you'll most likely keep the muscle and shed the fat slowly.
Different horses for different courses but understanding these things gives you the option to lose weight as fast or as slow as you like!
justin220 said:
GREAT thread OC, I've only skim read but very interesting! Some great results aswell.. Keep up the good work! 
Thanks Justin! So tonight was biceps and back, although quite honestly I felt burnt out from meetings continuously through the day. Normally mental fatigue doesn't bother me but today I seemed just a little out of step and not quite in the zone as I usually am.
Lat pull down (close grip) 3 x 8 @ 70kg
Seated pulls (close grip) 3 x 8 @ 80kg
Shrugs 3 x 8 @ 35kg
Bicep curls 3 x 10 @ 30kg
Hammer curls 3 x 6 @ 22.5kg. These dumbbells were a little too heavy given my arms were already knackered!
Although it made me laugh as my arms seized up completely after it so driving my car wasn't easy!
Today was chest/tricep day and I took along my apprentice so training was slower whilst I gave him some instruction on form instead of crazy wild swinging of weights!
Bench Press 1 x 10 @ 40kg then, 3 x 8 @ 80kg
Incline flys 3 x 8 @ 22kg (dumbbells)
Incline dumbbell press 3 x 22kg
Tricep push down 3 x 8 @ 70kg
Dips - 2 x 20
And then my arms fell off and I had to be helped back to my car (ok I made the last bit up!)
I'm still losing bodyfat but my weight is mostly staying the same (91kg) so all is good although I was very naughty over the bank holiday weekend food wise!
Bench Press 1 x 10 @ 40kg then, 3 x 8 @ 80kg
Incline flys 3 x 8 @ 22kg (dumbbells)
Incline dumbbell press 3 x 22kg
Tricep push down 3 x 8 @ 70kg
Dips - 2 x 20
And then my arms fell off and I had to be helped back to my car (ok I made the last bit up!)
I'm still losing bodyfat but my weight is mostly staying the same (91kg) so all is good although I was very naughty over the bank holiday weekend food wise!
I'm glad to see you're doing well!
I always feel far better restricting carbs too! I feel lighter and less dowdy.
In terms of heart rate monitors, most folk believe 110-140bpm is where the greatest fat burning happens as once you go above that level training becomes very aerobic.
As for you're training & diet, it looks pretty good to me! I'd recommend you stick to the same plan for at least a month, measure your progress and then alter if you're not getting the results you need.
The only thing I'd say is an hours cardio after a weights session maybe a little much. After my weights sessions 15-20 minutes of weights is a big ask!
I always feel far better restricting carbs too! I feel lighter and less dowdy.
In terms of heart rate monitors, most folk believe 110-140bpm is where the greatest fat burning happens as once you go above that level training becomes very aerobic.
As for you're training & diet, it looks pretty good to me! I'd recommend you stick to the same plan for at least a month, measure your progress and then alter if you're not getting the results you need.
The only thing I'd say is an hours cardio after a weights session maybe a little much. After my weights sessions 15-20 minutes of weights is a big ask!
Working class said:
What's your opinion on 'BCAA' tablets/powder?
I've considered it but it seems there are a lot of conflicting views out there on it so I've stuck to the old trusty whey isolate (lower in carbs).My method of these things tends to be avoid fads and stick to the tried and tested in both diet and training.
A new fad seems to come along every 5 minutes, some stick, some don't but I'd prefer to not be a tester of those new things.
Ok so I have decided to use a mild fat burner for the last month.
It contains Yohimbine among some other chemicals and is pretty mild in the grand scheme of things although it's probably potent for someone who has never taken a stimulant.
I was in two minds if I should post this but then I did say at the start I was going to be honest and open about my training and what I'm doing.
It contains Yohimbine among some other chemicals and is pretty mild in the grand scheme of things although it's probably potent for someone who has never taken a stimulant.
I was in two minds if I should post this but then I did say at the start I was going to be honest and open about my training and what I'm doing.
LordGrover said:
Ordinary_Chap said:
... I'd prefer to not be a tester of those new things.
Ordinary_Chap said:
Ok so I have decided to use a mild fat burner for the last month.
It contains Yohimbine among some other chemicals ...
It contains Yohimbine among some other chemicals ...
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