Getting a nice physique
Discussion
Lost_BMW said:
ram7577 said:
Why would I try some old sh*t that I have to pay for a DVD that is a load of old cobblers? Body circuits - all for them, great work out, paying for some ball bag on a dvd with no top on telling me I can look like him I am against. You actually think they look like that through insanity then you should buy it as you are insane.............and retard...............and belong on a farm....... in the field
It is diet, recovery and then work out - in that order.
To the o/p: Any spaztard that tells you different......... well up to you if you follow their advice.
Lets hear it for zumba, insanity and jazzercise!
"He's a very, very nice man!"It is diet, recovery and then work out - in that order.
To the o/p: Any spaztard that tells you different......... well up to you if you follow their advice.
Lets hear it for zumba, insanity and jazzercise!
Just 'wish he wouldn't sit on the fence so...
Blimey.
I partly agree - I wouldn't pay for that but then I'm a tightwad. Looking at the diet makes sense because you eat less but then I'm a tightwad. In any case, being a tightwad has worked for me, so whether you Zumba it, pedal like a maniac, swim like you're being chased by a shark or juggle lumps of iron, be a tightwad.
I partly agree - I wouldn't pay for that but then I'm a tightwad. Looking at the diet makes sense because you eat less but then I'm a tightwad. In any case, being a tightwad has worked for me, so whether you Zumba it, pedal like a maniac, swim like you're being chased by a shark or juggle lumps of iron, be a tightwad.
Hoofy said:
Blimey.
I partly agree - I wouldn't pay for that but then I'm a tightwad. Looking at the diet makes sense because you eat less but then I'm a tightwad. In any case, being a tightwad has worked for me, so whether you Zumba it, pedal like a maniac, swim like you're being chased by a shark or juggle lumps of iron, be a tightwad.
He can't come back on with a reply just now, he's busy exercising his wrath.I partly agree - I wouldn't pay for that but then I'm a tightwad. Looking at the diet makes sense because you eat less but then I'm a tightwad. In any case, being a tightwad has worked for me, so whether you Zumba it, pedal like a maniac, swim like you're being chased by a shark or juggle lumps of iron, be a tightwad.
I think the key for most is doing something that is sustainable to their lifestyle and something that keeps them engaged.
For best results you have to go hardcore in the gym/diet area however that is simply far too much for most and leads to a very short burnout which usually results in the person going back to their old ways.
I tend not to give advice anymore (because I don't feel I know enough and 2; because its often not wanted) however the folk that have asked for my advice over the past 6 months, I've encouraged them to change by making changes steadily. So maybe 3 times a week in the gym doing weights for the first month and then focusing on diet in the 2nd month and upping the amount of training as required.
Hopefully that helps build change over a longer period of time as doing it all in day 1/week 1 is just too much for most.
Lee
For best results you have to go hardcore in the gym/diet area however that is simply far too much for most and leads to a very short burnout which usually results in the person going back to their old ways.
I tend not to give advice anymore (because I don't feel I know enough and 2; because its often not wanted) however the folk that have asked for my advice over the past 6 months, I've encouraged them to change by making changes steadily. So maybe 3 times a week in the gym doing weights for the first month and then focusing on diet in the 2nd month and upping the amount of training as required.
Hopefully that helps build change over a longer period of time as doing it all in day 1/week 1 is just too much for most.
Lee
Ordinary_Chap said:
sustainable
That's the key word. Most people just get into this looking for a quick fix which is one major problem with the likes of P90X - who the hell has the time and energy for an hour a day? (Apart from losers like me.)Edited by Hoofy on Wednesday 26th December 15:15
Hoofy]rdinary_Chap]sustainable/quote said:
That's the key word. Most people just get into this looking for a quick fix which is one major problem with the likes of P90X - who the hell has the time and energy for an hour a day? (Apart from losers like me.)
Yet most people make the time to waste watching all these depressing soaps like Eastenders, Corrie, TOWIE, Made in Chelsea or any other crap that springs to mind whilst munching on countless bags of Doritos. Much like the ladies who do all the above in my office and complain that they don't have time to go to the gym to work off all the crap they're shoving into their mouths.I'm bracing myself for all the diet talks once they're all back in the office in the new year. They'll be discussing it whilst munching on a donut
amare32 said:
Yet most people make the time to waste watching all these depressing soaps like Eastenders, Corrie, TOWIE, Made in Chelsea or any other crap that springs to mind whilst munching on countless bags of Doritos. Much like the ladies who do all the above in my office and complain that they don't have time to go to the gym to work off all the crap they're shoving into their mouths.
I'm bracing myself for all the diet talks once they're all back in the office in the new year. They'll be discussing it whilst munching on a donut
You're right. I also mentioned energy. I'm bracing myself for all the diet talks once they're all back in the office in the new year. They'll be discussing it whilst munching on a donut
What I do like about making up my own routines is that I could in fact watch that s
t you mentioned while training for 4 hours a night. I do prefer listening to audio books but I did take a break from them to watch a Red Dwarf DVD while training. 
Hoofy said:
You're right. I also mentioned energy.
What I do like about making up my own routines is that I could in fact watch that st you mentioned while training for 4 hours a night. I do prefer listening to audio books but I did take a break from them to watch a Red Dwarf DVD while training.
Fair enough if you're able to watch some TV whilst doing your training. I play a lot of tennis and I don't think my opponent would like very much if I took timeouts to catch a programme What I do like about making up my own routines is that I could in fact watch that s
t you mentioned while training for 4 hours a night. I do prefer listening to audio books but I did take a break from them to watch a Red Dwarf DVD while training. Plenty here will say macros aren't an issue.
For me, cutting out all grains, legumes and most starchy and simple carbohydrates works well but others will feel lousy, lifeless and lose nothing. I eat mountains of vegetables with my meals but pretty much zero potatoes, rice, bread, etc. - I don't have a physical job and don't do any hard CV exercising; walking/hiking and very occasional HIIT (in the vernacular). I change with the wind though - always experimenting.
You have to find what works for you I'm afraid.
The generic advice eat less than you burn or burn more than you eat is a good starting point though - tons of advice hereabouts on that.
NB It's much easier, simpler and more healthful to not consume the excess than to eat it then try to burn it off.
Take a squint at the IF threads too.
Best of luck mate.
For me, cutting out all grains, legumes and most starchy and simple carbohydrates works well but others will feel lousy, lifeless and lose nothing. I eat mountains of vegetables with my meals but pretty much zero potatoes, rice, bread, etc. - I don't have a physical job and don't do any hard CV exercising; walking/hiking and very occasional HIIT (in the vernacular). I change with the wind though - always experimenting.
You have to find what works for you I'm afraid.
The generic advice eat less than you burn or burn more than you eat is a good starting point though - tons of advice hereabouts on that.
NB It's much easier, simpler and more healthful to not consume the excess than to eat it then try to burn it off.
Take a squint at the IF threads too.
Best of luck mate.
Hello All,
Sorry I have been away a few days. I've read through all the replies and suggestions and am extremely grateful. The running first thing is something I have heard a lot of, so from tomorrow morning I shall start getting out in the morning for half an hour before breakfast. Is it worth doing weights on the same days as well or should I alternate them with running etc?
As for diet, the chocolate pies made me laugh. I'll start with a somewhat boring diet of just chicken and veggies for mealtimes along with salads, nuts etc. I like fish too, so shall be sure to have some of that. Diet is probably my weakest point, not for eating it, but for preparing it and knowing what to prepare.
So, half hour run in the morning I think and shall be taking some measurements and weights so I can keep track. I'm pretty excited. The chap who dropped down to 59kg and then put on the lean muscle is pretty damn cool. What was your diet like?
Thanks again and keep the suggestions coming!
Dan
Sorry I have been away a few days. I've read through all the replies and suggestions and am extremely grateful. The running first thing is something I have heard a lot of, so from tomorrow morning I shall start getting out in the morning for half an hour before breakfast. Is it worth doing weights on the same days as well or should I alternate them with running etc?
As for diet, the chocolate pies made me laugh. I'll start with a somewhat boring diet of just chicken and veggies for mealtimes along with salads, nuts etc. I like fish too, so shall be sure to have some of that. Diet is probably my weakest point, not for eating it, but for preparing it and knowing what to prepare.
So, half hour run in the morning I think and shall be taking some measurements and weights so I can keep track. I'm pretty excited. The chap who dropped down to 59kg and then put on the lean muscle is pretty damn cool. What was your diet like?
Thanks again and keep the suggestions coming!
Dan
amare32 said:
+1
I did pretty much everything described above to cut from 16% to 6% BF. Started in Aug '11 at age 33. At 5ft 8in and 75kg, I was in decent shape but wanted to get really ripped. I decided to rip the fat off first which took 10 months to get down to 6% BF and 59kg. The only difference is after a gym session or tennis match in the evening, I would still take in carbs - it works for me so you have to try and see what works best for you.
Then from May onwards, I scaled back on the cardio and focussed more on heavy compound lifts and stacked on 6kg of lean mass in the last 6 months which is a decent enough considering I don't take any supplements and just relied on eating clean and cutting right back on the booze and eliminate junk food bar the occasional weekend treats.
I haven't tried P90X, Insanity or any other programs but you really can't go wrong with sticking to the basic principles of eating right, lift heavy in the gym (with good form), good amount of cardio and rest.
Could I be really cheeky and ask if you have a list of foods that you ate. Did you really do the 5 times eating a day thing? I am trying to see how I could fit this in with my day is all as I travel a lot.I did pretty much everything described above to cut from 16% to 6% BF. Started in Aug '11 at age 33. At 5ft 8in and 75kg, I was in decent shape but wanted to get really ripped. I decided to rip the fat off first which took 10 months to get down to 6% BF and 59kg. The only difference is after a gym session or tennis match in the evening, I would still take in carbs - it works for me so you have to try and see what works best for you.
Then from May onwards, I scaled back on the cardio and focussed more on heavy compound lifts and stacked on 6kg of lean mass in the last 6 months which is a decent enough considering I don't take any supplements and just relied on eating clean and cutting right back on the booze and eliminate junk food bar the occasional weekend treats.
I haven't tried P90X, Insanity or any other programs but you really can't go wrong with sticking to the basic principles of eating right, lift heavy in the gym (with good form), good amount of cardio and rest.
When I was at my biggest I was eating 7 to 8 times a day. You just need to plan it, make all your meals the night before and become a good friend with tupperware.
Training the same day you do cardio no issue but if you can try and keep your leg day away from cardio.
If you want I can throw together a plan and diet for you.
Training the same day you do cardio no issue but if you can try and keep your leg day away from cardio.
If you want I can throw together a plan and diet for you.
SmartManDan said:
Could I be really cheeky and ask if you have a list of foods that you ate. Did you really do the 5 times eating a day thing? I am trying to see how I could fit this in with my day is all as I travel a lot.
Sure no probs 
I vary the numbers of times I eat depending on whether it's training day or not. Typically eat 5/6 times a day and on some days I eat more carbs and other days I'll reduce the carbs but up the protein intake. Here's a sample of what I eat on a training day:
Breakfast
5x omelette (3 yolks)
Bowl of eatcakes/greek yogurt/blueberries/Honey/Almonds/cinnamon
Mid morning
Piece of fruit (either a banana/apple/orange)
lunch
Home made turkey burger
(250g of lean turkey mince + chillies, cumin, paprika, salt, garlic, coriander)
Make a couple of pattes and grill for 8mins each side, I take this into work in a tupperware and reheat
Once reheated the burgers, combine with toasted bagel, lettuce, slices of beef tomatoes and chilli ketchup
late afternoon snack
Piece of fruit
pre-game/workout
Cottage cheese + pineapple or Toasted bagel with honey and chopped banana
Post workout/game
Handful of almonds + banana
Dinner
300g smoked salmon + side salad or 1/2 steaks + houmous + carrot/celery sticks
Late night snack
Grilled chicken or Cottage cheese or 5x omelette (3 yolks) or Greek yogurt with raisins and honey + cinnamon
You'll have noticed that I have honey with greek yogurt a lot which is great as it satisfies my sweet tooth without going the cake option. At weekends, I do eat some foods that I like as you need to enjoy life but obviously not go totally mad.
Although it looks a lot, my body seems to have adapted to this regime quite well since Aug '11.
Fortunately, I enjoy cooking and other things I make include sushi, cous cous, thai prawn or beef salads, chinese stir fry (with boiled rice), grilled fish etc. I avoid pasta - since I cut that out, it was really easy to cut the fat off. Bagels are about the only bread type carbs that I eat.
I don't take any supplements or protein shakes. I eat a lot of lean steaks and I get a decent amount of creatine, although I may consider creatine supplement in the future but will carry on getting my proteins from real foods.
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