PH Transformation Winter Thread 2012 - Chat

[Hoofy]

Must be frustrating.

Have you tried HIIT? Also remind me - how many calories do you eat a day?

Edit:
This is what I would do for a month:
1) ensure you're eating at least 1700 and no more than 1900.
2) drop the steady state exercise and do sprint training (remember, a sprint should last no more than 20 seconds - if you can "sprint" for 30-45 seconds, you're not going fast enough).
3) try lifting weights with a timed break of, say, 60 seconds.

It might not work for you but it could work for you so is worth a try.

Edited by Hoofy on Tuesday 27th November 09:28

[Sushi]

theshrew said:

Pretty sure it's zee meds as it started at the same time. It's rubbish walking around like Mr Greedy :-(

I had a good session this morning. Shoulders feel hoofed now. Did some drop sets with pretty much no rest = Burnage. Then squeezed in a 20min fast paced run.

Lunch time will be swiming, normally a minimum of 1/2 mile. I won't be able to do crawl today me thinks.

I had a few mins spare before i had to get to work today so had a try at doing a Squat for the first time using the bar - It didnt feel right at all and i was pushing up off the balls of my feet, Supposed to be the heels isnt it ?

I'm supposed to be a meeting at work today and Tomo but I've managed to get out of going just because I'd miss my workouts + I'd spend most of the time trying to stay awake lol

Edited by theshrew on Tuesday 27th November 09:24

I'm a big fan of dropsets, I do one at the end of every workout, this mornings was zottman curls, my legs are still acheing from th leg extension dropset I did on Saturday.

I had my 3 month review with the PT this morning, I managed 51 pushups in a minute, which is 6 more then 6 weeks ago, and 17 more than when I started.
My biceps have grown 1cm, and I've lost 6cm round my hips, and 3cm round my navel (in 6 weeks)
after todays drop set he had me pushing weights up and down the studio, starting with 30 push them as fast as I can the length of the studio and back, then take 10 off and repeat, then stand up and sprint, 60s rest and go again.
I was so very close to throwing up


Good to see so many people still on it, I guess we're half way through the winter challenge now, so only 3 months to go.

[theshrew]

I'm aiming for about 1600 - 1800 Ish

However I've had a lightbulb moment. Last week I looked into Keto diet thinking trying something else might kick start me again after all I've been eating what I am now for about a year with a few small changes.
Anyway I realised how olive oil is used to get some fat but more importantly how many calories are in it.

Had my shake and vits after my workout this morning. Realised I'm having 2 oil caps per day they are 150calories each FFS so that pushes me over what I thought I was getting. I would never of thought that a tablet would have calories worth worrying about in it :-( You live and learn i suppose - time to Re tune the diet again.

I do some HIIT try to mix cardio up some fast and short, slow and long and Hiit thrown in to. Gets dull doing the same thing all the time.

[Hoofy]

theshrew said:

I'm aiming for about 1600 - 1800 Ish

However I've had a lightbulb moment. Last week I looked into Keto diet thinking trying something else might kick start me again after all I've been eating what I am now for about a year with a few small changes.
Anyway I realised how olive oil is used to get some fat but more importantly how many calories are in it.

Had my shake and vits after my workout this morning. Realised I'm having 2 oil caps per day they are 150calories each FFS so that pushes me over what I thought I was getting. I would never of thought that a tablet would have calories worth worrying about in it :-( You live and learn i suppose - time to Re tune the diet again.

I do some HIIT try to mix cardio up some fast and short, slow and long and Hiit thrown in to. Gets dull doing the same thing all the time.

Well, it sounds like you've got the diet idea right or at least know what you need to do with that.

WRT exercise, I only do HIIT and weight lifting these days. Anything else seems pointless unless I want to do it for the enjoyment of it eg climbing.

How about creating a weekly routine of varying HIIT eg
Monday: 20 minutes of sprint training
Tuesday: kettlebell circuits (timed sets)
Wednesday: barbell circuits (timed)
Thursday: Calisthenic circuits (timed)
etc

You could even break that down eg:
Calisthenics 1: push ups, lunges, jumping jacks (loop for 30 minutes Tabata style)
Calisthenics 2: Bulgarian hops, burpees, mountain climbers looped
KB 1: lunges, swings looped
KB 2: side swings, hang cleans looped

It's what I do. Keeps things interesting, means I can't get used to it so always relieved when the session is over.

PS I'm no pro so if your house collapses, France defaults or your pet giraffe's head falls off, I cannot accept any responsibility etc.

[theshrew]

I was talking to a lad this morning who does classes twice a week I was asking him a out them. By the sound of it they differ a bit which is good for eg he said this mornings was sprint training 20 sec on 10 off didn't go into details but that sounds ok to me so might give it a go.

Not 100% sure if my membership covers me for them but am going to check.

[Bolognese]

Right, I have decided to step things up a bit. Im currently weight training 3 times a week. Standard spit stuff and a 2 hour Wing Chun lesson on a Friday. I do the weight training in my lunch hour. Probably only for 30 mins per session but they are manic low rest workouts which I enjoy. It has been working well over summer but I want to pack on a bit more bulk. I did a full on bulk last winter but added about 10kg of fat!! Im not doing that again so will be eating a little more each day and see how it goes. (Im not calorie counting)

Im about 11-12% bf at the moment, 85kg and 6"1

To step it up I will be adding an extra shoulder workout per week and perhaps lengthening some other workouts. So I will do:

Legs and abs
Chest and Tri's
Back and Bi's
Shoulders

(perhaps not in that order.) I normally do shoulders on chest day.

To give me more flexibility I have setup a little home gym..

I had a decent bench and a barbell with only about 40kg of various weights so I ordered 60kg worth of plates at the weekend and some dumb bell bars to manually add plates too. They should be arriving today - cant wait!!

My brother has started training in the last year so we can train together at home when possible. Will be great to have a spotter etc as I normally train alone at work...

[Hoofy]

theshrew said:

I was talking to a lad this morning who does classes twice a week I was asking him a out them. By the sound of it they differ a bit which is good for eg he said this mornings was sprint training 20 sec on 10 off didn't go into details but that sounds ok to me so might give it a go.

Not 100% sure if my membership covers me for them but am going to check.

A tabata timer app can be installed FOC on your phone.

[theshrew]

Cheers will look for that.

So how are you getting on Hoofster ?

[Bolognese]

Ordinary_Chap said:

Welcome!

Sounds you've got training sorted and from reading other posts I know you know your stuff.

I love Wing Chun by the way and spent years doing that and JKD. I still miss it now.

Thanks dude. WC is great fun, I kind of stumbled accross it. My uncle has been doing Martial arts for years he dragged me along to a lesson earlier this year and I really enjoyed it. The club is no nonsense, there are no uniforms etc and its mainly chi sau - bit of a fight club really my weight training has certainly helped with it too.

On another note, my weights arrived last night! Very pleased, and real iron - not the crap plastic plates! My brother and I had a mini session with them. It will be great to be able to lift any time and blast my own tunes (Spice girls greatest hits....)

[Hoofy]

theshrew said:

Cheers will look for that.

So how are you getting on Hoofster ?

Slowly moving in the right direction. I am glad everyone convinced me to work the legs. I find myself admiring them (nothing compared to others but much better than before) and seeing how the muscle shapes form around the thigh. I also love my calf shapes (harder to see). They look even better now that my BF% is closer to 10% (started off at around (above?) 20%).

You bds have made me shallow!

Been working the shoulders which I'd previously neglected due to injury. They are looking better now although still st.

[Asterix]

I've got spindly legs as well but actually seeing the quads start to look like actual real muscles has been satisfying.

[theshrew]

Today was chest and Tri day normally my fav day but today had a mere.

Managed to get my flat bench done, moved onto incline DB and had loads of pain in the front of my shoulders :-( knocked down the weight still had it so moved onto flys.

Any idea what could cause this ? I wasn't going really heavy as it was only my first set.

[Bolognese]

If its painful I would stop and wait until next week. It may be worth throwing in a few really light weight rotator cuff exercises?

I had a great chest and tris workout earlier with my new weights We where doing some forced reps which Ive not really been able to do before without a spotter.

Hopefully this should lead to [hodge twins mode]alll kiiinds of gaaaains[/hodge twins mode]

[theshrew]

It was chest and Tri day again yesterday. Slightly changed the Way I press and didn't get any pain in my shoulders :-)

Been training my asss off the last 2 weeks and slightly changed the diet, It's been hard work but I am happy with the results so far. Lost some weight but more importantly stripped a bit of fat just hope it keeps dropping.

The pool I use is now closed until next year so am going to miss that for a few weeks which won't help :-(

Being on the Cider :-)

[theshrew]

Anyone still alive ?

[Hoofy]

Yep. Nothing to report.

[Ordinary_Chap]

It has been a bit quiet here of late!

I've been super busy at work and now trying to prepare for Christmas so I've not contributed like I would usually.

I'm doing well and seem to be gaining muscle very easily at the moment although some of that is due to a lack of training and going backwards over some months previously I think.

Lee

[Sushi]

I'm alive, just. I've given up trying to not eat anything bad over this time of year as it's near on impossible, I figure as long as I maintain over December it may even help kick start another cut in January.

I'm doing a 5 day split routine at the moment and will start lifting heavy again in January. I've laid off anything particularly taxing (deadlifts, bench press, bent over rows) for the last 2 months to give my back time to recover.

Will report back here later, but merry christmas to all the transformation folks.

[Hoofy]

Having pretty much eaten daily under my calorie requirements for 2 months (apart from the occasional day) (TDEE = 2200), I'm changing things (or changing things up, as they say in the US):

• having a two week diet break so eating at TDEE
• still practising eating between midday and midnight
• 30 minutes of HIIT a day or 45 minutes of weight lifting as per my weekly schedule
• will throw in a couple of 5 hour climbing sessions

http://www.bodyrecomposition.com/fat-loss/the-full...

The best bit about this is that I can be a smug when people talk to me about weight loss wondering why the hell I'm eating so much over the festive period.

[Halb]

LordGrover said:

Before and after shot?