PH Transformation Thread 2012 - Chat
Discussion
Had a pretty good few days. Finally shaken the cough and sore throat after two weeks, still on the wagon and assuming I don't drink today, I'd say this is the longest period I've been without drinking alcohol at all this millennium...
Managed 20 miles on the bike this weekend, plus a two mile run on Saturday and a two and a half mile run on Tuesday. I'm getting to a point where I'll have to curb the running a bit as I'm progressing too fast and this is my classic MO for re-injury. Off to the gym today for the first time in a couple of weeks for some upper body. I imagine tomorrow will hurt.
Planning bench, lat pulldown, shoulder combo (side raise to horizontal, rotate dumbells, then raise to above head, drop and front raise and drop = one rep), plus calf raises (for the achilles issue) and core.
Managed 20 miles on the bike this weekend, plus a two mile run on Saturday and a two and a half mile run on Tuesday. I'm getting to a point where I'll have to curb the running a bit as I'm progressing too fast and this is my classic MO for re-injury. Off to the gym today for the first time in a couple of weeks for some upper body. I imagine tomorrow will hurt.
Planning bench, lat pulldown, shoulder combo (side raise to horizontal, rotate dumbells, then raise to above head, drop and front raise and drop = one rep), plus calf raises (for the achilles issue) and core.
Hello chaps.
I completley missed that this was a sticky now.
The last transformation didn't go too well but my backs feeling much better and I'm getting back into the training. Unfortunately I'm learning that as I get older my body can't take the extreme training I used to do when I was younger.
I've had to change my training so there is less stress on my back and knees. I'm now doing a push, pull, legs routine which is follows:
Push
Bench
Overhead
Dips
Skull Crusher/ French Press
Pull
Bent over rows
Deadlift
Chin ups / pull ups
Barbell Curls
Legs
Back Squat
Front Squat
Stiff Leg Deadlift
Standing Calf Raises
All of the exercises are done 5 x 5 and when I get to the stage where I've stalled on all the exercises a couple of times I'll have de-load week followed by a months or so of 8 x 8 reps/sets at 70% of 1RM.
I havn't done the high intesity stuff before so am looking forward to it. I also do some accessory ab work at the end of a session.
Cardio
I'm not really doing cardio in the strict sense just making sure i walk 4 miles a day. I do a mile before and after work and 2 miles at lunch time. It's going really well and am enjoying the alone time.
Diet
I initially tried carb cycling but it was too difficult to mantain and I was contantly thinking about what I ate.
I've now changed to a very similar type of diet to didelydoo in that I fast for 16 hours between 9:00pm and 1:00pm the following day. Lunch is a sandwich and dinner is some sort of protein with veggies and a small portion of carbs. I have a small chcoclate bar straight after dinner as bit of a treat. It shoudn't impact my insulin levels too much considering I have it after a protein and fibre rich meal.
No calorie counting and Saturdays is my day off. I have to say it is the easiest diet I've been on.
Photo
Trust me chaps you really don't want to see a photo of me at the moment.
Considering my main goal is to lose weight is there any point in me having a protein shake before or after training?
Keep up the good work guys.
I completley missed that this was a sticky now.
The last transformation didn't go too well but my backs feeling much better and I'm getting back into the training. Unfortunately I'm learning that as I get older my body can't take the extreme training I used to do when I was younger.
I've had to change my training so there is less stress on my back and knees. I'm now doing a push, pull, legs routine which is follows:
Push
Bench
Overhead
Dips
Skull Crusher/ French Press
Pull
Bent over rows
Deadlift
Chin ups / pull ups
Barbell Curls
Legs
Back Squat
Front Squat
Stiff Leg Deadlift
Standing Calf Raises
All of the exercises are done 5 x 5 and when I get to the stage where I've stalled on all the exercises a couple of times I'll have de-load week followed by a months or so of 8 x 8 reps/sets at 70% of 1RM.
I havn't done the high intesity stuff before so am looking forward to it. I also do some accessory ab work at the end of a session.
Cardio
I'm not really doing cardio in the strict sense just making sure i walk 4 miles a day. I do a mile before and after work and 2 miles at lunch time. It's going really well and am enjoying the alone time.
Diet
I initially tried carb cycling but it was too difficult to mantain and I was contantly thinking about what I ate.
I've now changed to a very similar type of diet to didelydoo in that I fast for 16 hours between 9:00pm and 1:00pm the following day. Lunch is a sandwich and dinner is some sort of protein with veggies and a small portion of carbs. I have a small chcoclate bar straight after dinner as bit of a treat. It shoudn't impact my insulin levels too much considering I have it after a protein and fibre rich meal.
No calorie counting and Saturdays is my day off. I have to say it is the easiest diet I've been on.
Photo
Trust me chaps you really don't want to see a photo of me at the moment.
Considering my main goal is to lose weight is there any point in me having a protein shake before or after training?
Keep up the good work guys.
maximus123 said:
Diet
I initially tried carb cycling but it was too difficult to mantain and I was contantly thinking about what I ate.
I've now changed to a very similar type of diet to didelydoo in that I fast for 16 hours between 9:00pm and 1:00pm the following day. Lunch is a sandwich and dinner is some sort of protein with veggies and a small portion of carbs. I have a small chcoclate ba r straight after dinner as bit of a treat. It shoudn't impact my insulin levels too much considering I have it after a protein and fibre rich meal.
That doesn't sound like anywhere near enough calories.I initially tried carb cycling but it was too difficult to mantain and I was contantly thinking about what I ate.
I've now changed to a very similar type of diet to didelydoo in that I fast for 16 hours between 9:00pm and 1:00pm the following day. Lunch is a sandwich and dinner is some sort of protein with veggies and a small portion of carbs. I have a small chcoclate ba r straight after dinner as bit of a treat. It shoudn't impact my insulin levels too much considering I have it after a protein and fibre rich meal.
Huge Sandwich: 600 calories
Meat: 300 calories (based on near 200g of lean meat - which is a fairly large portion) & Veggies: 150 calories (potatoes might add another 200 or so, if you have them)
Chocolate bar: 220 calories
Total protein may be 60-80g from meat on sandwich and evening meal. Total calories are around 1k. You're burning between 300 - 400 from your walking, over and above your BMR, in addition your weights session will be coming in at 400 - 500 cals.
Sounds like you need to re-asses!
Edited by GBDG on Wednesday 14th March 16:00
Edited by GBDG on Wednesday 14th March 16:01
GBDG said:
That doesn't sound like anywhere near enough calories.
Huge Sandwich: 600 calories
Meat: 300 calories (based on near 200g of lean meat - which is a fairly large portion) & Veggies: 150 calories (potatoes might add another 200 or so, if you have them)
Chocolate bar: 220 calories
Total protein may be 60-80g from meat on sandwich and evening meal. Total calories are around 1k. You're burning between 300 - 400 from your walking, over and above your BMR, in addition your weights session will be coming in at 400 - 500 cals.
Sounds like you need to re-asses!
Thanks for the feedback. Huge Sandwich: 600 calories
Meat: 300 calories (based on near 200g of lean meat - which is a fairly large portion) & Veggies: 150 calories (potatoes might add another 200 or so, if you have them)
Chocolate bar: 220 calories
Total protein may be 60-80g from meat on sandwich and evening meal. Total calories are around 1k. You're burning between 300 - 400 from your walking, over and above your BMR, in addition your weights session will be coming in at 400 - 500 cals.
Sounds like you need to re-asses!
Edited by GBDG on Wednesday 14th March 16:00
Edited by GBDG on Wednesday 14th March 16:01
Dinner is usually about 800 hundred calories, plus as you say another 600 for lunch and 220 for the chocolate bar come to closer to 1600-1700 a day. I generally eat more on the weekends, say around 2000-2200 calories so I think the overall average of is about 1800, which isn't too bad considering I'm looking to shed weight.
I appreciate that 1000 kcals a day is too low and trust me I'm no where near being underfed
maximus123 said:
Thanks for the feedback.
Dinner is usually about 800 hundred calories, plus as you say another 600 for lunch and 220 for the chocolate bar come to closer to 1600-1700 a day. I generally eat more on the weekends, say around 2000-2200 calories so I think the overall average of is about 1800, which isn't too bad considering I'm looking to shed weight.
I appreciate that 1000 kcals a day is too low and trust me I'm no where near being underfed
You must be going some to get 800 calories from meat and veg! That's 4x chicken breasts + a plate full of veg.Dinner is usually about 800 hundred calories, plus as you say another 600 for lunch and 220 for the chocolate bar come to closer to 1600-1700 a day. I generally eat more on the weekends, say around 2000-2200 calories so I think the overall average of is about 1800, which isn't too bad considering I'm looking to shed weight.
I appreciate that 1000 kcals a day is too low and trust me I'm no where near being underfed
You seem to have it planned out, so no worries. Just making sure, as under-eating is a common mistake.
GBDG said:
You must be going some to get 800 calories from meat and veg! That's 4x chicken breasts + a plate full of veg.
You seem to have it planned out, so no worries. Just making sure, as under-eating is a common mistake.
ok maybe there's more carbs on the plate than I like to acknowledge You seem to have it planned out, so no worries. Just making sure, as under-eating is a common mistake.
Yes I'm just wondering why Maximus is so fussed about insulin.Thing is that yes insulin can affect fat storage but this obviously occurs after you've eaten something
so there's excess cals from that meal in your body anyway.In other words every time you eat a meal 'fat burning' stops.A choc bar will not make a great deal of difference.Honestly
if I was on a diet I'd be more worried about how the calories in the chocolate bar affected my total calorie count than the effect on my insulin.There are arguments
for the insulin fat storage theory,and obviously a low GI diet is going to be better for a sportsperson...but come on I think you're taking it waaay too far.
Lastly,Maximus if you're on a diet why are you eating any chocolate at all?
so there's excess cals from that meal in your body anyway.In other words every time you eat a meal 'fat burning' stops.A choc bar will not make a great deal of difference.Honestly
if I was on a diet I'd be more worried about how the calories in the chocolate bar affected my total calorie count than the effect on my insulin.There are arguments
for the insulin fat storage theory,and obviously a low GI diet is going to be better for a sportsperson...but come on I think you're taking it waaay too far.
Lastly,Maximus if you're on a diet why are you eating any chocolate at all?
maximus123 said:
Hello chaps.
I completley missed that this was a sticky now.
The last transformation didn't go too well but my backs feeling much better and I'm getting back into the training. Unfortunately I'm learning that as I get older my body can't take the extreme training I used to do when I was younger.
I've had to change my training so there is less stress on my back and knees. I'm now doing a push, pull, legs routine which is follows:
Push
Bench
Overhead
Dips
Skull Crusher/ French Press
Pull
Bent over rows
Deadlift
Chin ups / pull ups
Barbell Curls
Legs
Back Squat
Front Squat
Stiff Leg Deadlift
Standing Calf Raises
All of the exercises are done 5 x 5 and when I get to the stage where I've stalled on all the exercises a couple of times I'll have de-load week followed by a months or so of 8 x 8 reps/sets at 70% of 1RM.
I havn't done the high intesity stuff before so am looking forward to it. I also do some accessory ab work at the end of a session.
Cardio
I'm not really doing cardio in the strict sense just making sure i walk 4 miles a day. I do a mile before and after work and 2 miles at lunch time. It's going really well and am enjoying the alone time.
Diet
I initially tried carb cycling but it was too difficult to mantain and I was contantly thinking about what I ate.
I've now changed to a very similar type of diet to didelydoo in that I fast for 16 hours between 9:00pm and 1:00pm the following day. Lunch is a sandwich and dinner is some sort of protein with veggies and a small portion of carbs. I have a small chcoclate bar straight after dinner as bit of a treat. It shoudn't impact my insulin levels too much considering I have it after a protein and fibre rich meal.
No calorie counting and Saturdays is my day off. I have to say it is the easiest diet I've been on.
Photo
Trust me chaps you really don't want to see a photo of me at the moment.
Considering my main goal is to lose weight is there any point in me having a protein shake before or after training?
Keep up the good work guys.
Welcome buddy and yes please do post a photo! It will good for us to hold you accountable with your picture and although I understand your trepidation, I think you need to man up! I completley missed that this was a sticky now.
The last transformation didn't go too well but my backs feeling much better and I'm getting back into the training. Unfortunately I'm learning that as I get older my body can't take the extreme training I used to do when I was younger.
I've had to change my training so there is less stress on my back and knees. I'm now doing a push, pull, legs routine which is follows:
Push
Bench
Overhead
Dips
Skull Crusher/ French Press
Pull
Bent over rows
Deadlift
Chin ups / pull ups
Barbell Curls
Legs
Back Squat
Front Squat
Stiff Leg Deadlift
Standing Calf Raises
All of the exercises are done 5 x 5 and when I get to the stage where I've stalled on all the exercises a couple of times I'll have de-load week followed by a months or so of 8 x 8 reps/sets at 70% of 1RM.
I havn't done the high intesity stuff before so am looking forward to it. I also do some accessory ab work at the end of a session.
Cardio
I'm not really doing cardio in the strict sense just making sure i walk 4 miles a day. I do a mile before and after work and 2 miles at lunch time. It's going really well and am enjoying the alone time.
Diet
I initially tried carb cycling but it was too difficult to mantain and I was contantly thinking about what I ate.
I've now changed to a very similar type of diet to didelydoo in that I fast for 16 hours between 9:00pm and 1:00pm the following day. Lunch is a sandwich and dinner is some sort of protein with veggies and a small portion of carbs. I have a small chcoclate bar straight after dinner as bit of a treat. It shoudn't impact my insulin levels too much considering I have it after a protein and fibre rich meal.
No calorie counting and Saturdays is my day off. I have to say it is the easiest diet I've been on.
Photo
Trust me chaps you really don't want to see a photo of me at the moment.
Considering my main goal is to lose weight is there any point in me having a protein shake before or after training?
Keep up the good work guys.
Well I had a great day yesterday. My deadlift 1RM dropped by 5kg when I came to measure it. Couple of reasons for this I think. Firstly I had cooled down between the lifts too much and secondly I have been training to add volume to my session rather than intensity.
So what should happen now, is that I can use this extra volume to increase the amount of work that I want to do at a higher intensity, which means that the end of April it should have come right back up again.
Bit disappointing to the old ego, but if in the long run it makes me stronger I'll be happy enough.
So what should happen now, is that I can use this extra volume to increase the amount of work that I want to do at a higher intensity, which means that the end of April it should have come right back up again.
Bit disappointing to the old ego, but if in the long run it makes me stronger I'll be happy enough.
Ordinary_Chap said:
Anyway how come you slackers aren't posting your training sessions in here?
I doubt anyone would be interested in what I do. I only work the weights once a week and then it's usually only three or four exercises. For example last night it was OHP, bench press & squats; all 5 x 5. Next time it'll be dead-lifts, chin/pull-ups and either Pendlay or cable rows.A few days a week I also do a few push-ups, pull-ups, BW squats and planks, just to keep things moving.
'Cardio' consists of 4-6 km walks at lunchtime weekdays, and weekends longer walks/hikes, maybe 10-15 kms. Once a week or maybe ten days I'll have a 'sprinting' session where I run around a football pitch. Sprint the long edges and walk the short ones - it only takes a few circuits to knacker me.
As you say, I'm certain diet is far more important than is often given credit.
I spent years doing the whole 3 and 4 day split thing, muscle confusion, pyramid sets, drop sets, all kinds of isolation exercises - every-fecking-thing - it's either all b
ks or I was doing it wrong. I'm sure many people will get results by bloody hard work and perseverance, but it's despite what they're doing, not because of what they're doing. It's all the websites and magazines spouting rubbish that makes me mad.
To get what I want - stronger, fitter and more flexible while feeling and looking better I've found less is more. Just the big compounds, and resting and eating properly.
Clearly I'm a fair bit older than most here so both my aims and abilities are rather different to you kids.
I spent years doing the whole 3 and 4 day split thing, muscle confusion, pyramid sets, drop sets, all kinds of isolation exercises - every-fecking-thing - it's either all b
ks or I was doing it wrong. I'm sure many people will get results by bloody hard work and perseverance, but it's despite what they're doing, not because of what they're doing. It's all the websites and magazines spouting rubbish that makes me mad.To get what I want - stronger, fitter and more flexible while feeling and looking better I've found less is more. Just the big compounds, and resting and eating properly.
Clearly I'm a fair bit older than most here so both my aims and abilities are rather different to you kids.
LG, have you picked a lot of this up from the primal blueprint? It sounds similar.
Agree with the websites and magazines spouting rubbish. I think a lot of it comes from having expert columnist who want to show the best of what they can produce. But they miss their target audience. Their target tends to be beginners to intermediate but the information they contain is only suitable for a long time, advanced trainee.
Agree with the websites and magazines spouting rubbish. I think a lot of it comes from having expert columnist who want to show the best of what they can produce. But they miss their target audience. Their target tends to be beginners to intermediate but the information they contain is only suitable for a long time, advanced trainee.
In general it's what I've found to work over several years, but having recently read Primal Blueprint, this has pretty much confirmed my experience. I'm not sure about some of Mark's reasoning and analysis, but the results speak for themselves in most cases. The main thing I've taken from BP is reducing my cardio to walks in the countryside rather than jogging/running on a treadmill. I live at the edge of the Cotswolds so have plenty of decent walks and trails to follow pretty much on my doorstep. The BP/paleo 'diet' is great though - never felt better and friends and colleagues have commented on it.
Whilst our bodies are really quite similar (for the most part), after watching lots of different things working for different people I've come to the conclusion that all of the other variables that affect day-to-day living, diet, training intensity, rest, work life etc can have a huge impact on the end result.
I'm lucky in that I think I respond very well to training and with my determination I've been able to progress well but I also realise I've got a long way to go.
Over the past year I've finally figured out how to work my muscles effectively, previously I was getting stronger and bigger but I didn't get the workload in muscle groups properly, back exercises I've always found difficult to work to their fullest extent. Once I figured out how to really work the muscle groups I started to see far more rapid changes in my body.
I'm lucky in that I think I respond very well to training and with my determination I've been able to progress well but I also realise I've got a long way to go.
Over the past year I've finally figured out how to work my muscles effectively, previously I was getting stronger and bigger but I didn't get the workload in muscle groups properly, back exercises I've always found difficult to work to their fullest extent. Once I figured out how to really work the muscle groups I started to see far more rapid changes in my body.
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