PH Transformation Winter Thread 2012 - Chat

[Dave_ITR]

I'm a bit late in on this but thought I'd show my hand.

Been a gym user on & off for little over a year but as I now have more time on my hands I have decided to use it wisely.

I like my food (unfortunately all of the wrong things) so want to train so I can continue to eat some (although I will cut down) of the things I enjoy and just to look a bit more athletic.

My main aims are to improve my core & build a chest (I wont neglect other areas but these two are my main focus for now).

[LordGrover]

Dave_ITR said:

I'm a bit late in on this but thought I'd show my hand.

Been a gym user on & off for little over a year ...

You realise this is not the coming out thread, don't you?

[Asterix]

Thankfully my initial three month 'cut' stage finished a few weeks back.

Had a week off and now back in doing a basic 3 way split and off the strict diet = Hoorah!!! I can enjoy normal food again and the odd pint In fact, it's hard making sure I get enough down my neck - food, not the beer.

[Hoofy]

Dave_ITR said:

look a bit more athletic.

My main aims are to improve my core & build a chest

Let's cut to the chase. You want to get rid of fat around the "tummy" and look more tapered? Don't bother with "core" exercises*. Lift heavy, do HIIT, eat less. Simples.





* - if you want a strong core, that's a different matter. But let me ask this: would you rather have a six pack and a weak core or a flabby gut and a strong core? I thought so.

[didelydoo]

Hoofy said:

• - if you want a strong core, that's a different matter. But let me ask this: would you rather have a six pack and a weak core or a flabby gut and a strong core? I thought so.

Why not a strong core and a six pack?

Supersqwatz FTW.

[Hoofy]

didelydoo said:

Hoofy said:

• - if you want a strong core, that's a different matter. But let me ask this: would you rather have a six pack and a weak core or a flabby gut and a strong core? I thought so.

Why not a strong core and a six pack?

Supersqwatz FTW.

Sure - but that's not doing core work, is it. It's incidental. That said, NFI what supersqwatz are. Guess it's like interval training and squatting?

Besides, if you eat a lot, you'll still not have a six pack.

Edited by Hoofy on Thursday 20th December 16:28

[Hoofy]

Hm. Just had another friend tell me I've lost weight (not my actual goal so much as losing fat) since they last met me. It's got me thinking that perhaps I should focus on building more muscle during winter and eating at slightly over maintenance. I've clearly proven I can cut and have a few "tools in my bag" to help (HIIT, fasting).

And presumably, if I've got more muscle in spring, I'll burn fat slightly more easily than currently thus making cutting easier?

I'll have a think.

[Hoofy]

Ordinary_Chap said:

That's what I do although not for the increased ability to lose weight since I can't imagine it being a big deal having 5% extra muscle.

I do it because I feel more comfortable covered up in winter and then shed any excess for the summer.

Yeah, it's fking miserable eating chicken salad in winter!

I guess to avoid putting on too much fat, clean bulking is the way forward?

For clean bulking:


For dirty bulking:


?

[Dave_ITR]

Oh I thought this was the coming out thread, as you were then.


PS. It is my core I want to improve, mainly for cycling, although once I have worked on this I may look at trying to achieve a slightly more cut look with a visible six pack! We can all dream hey

Edited by Dave_ITR on Friday 21st December 11:21

[Hoofy]

Dave_ITR said:

Oh I thought this was the coming out thread, as you were then.


PS. It is my core I want to improve, mainly for cycling, although once I have worked on this I may look at trying to achieve a slightly more cut look with a visible six pack! We can all dream hey

Edited by Dave_ITR on Friday 21st December 11:21

Ok, for strengthening the core, well, you could do compound lifting but I've found doing tougher ab exercises such as full hanging leg raises and front levers helps. You may want to work up to this stuff, though.

http://youtu.be/4QPLLRzsqBc

[Asterix]

Starting doing deads and squats now and while I'm still starting light, I can feel the whole of the core engaging and getting DOMS in the obliques, abs and lower back.

I like.

[theshrew]

Managed a few workouts of some description over Xmas but not as many as I'd like tbh the gym was shut at night and my Mrs had been called into work so ive has my daughter to keep entertained :-( really hacked me off id planned to train more thsn normal. My diet has been pretty poor tbh and I've drank far far to much.

Went for 6 mile run on Friday and I've been struggling to walk a weird pain in my foot. Seems a bit better today so hopefully on the mend. The pool should be open again Tomo so I can at least do some cardio. Weights shouldn't be to much of a problem hopefully

Looking forward to getting stuck back in again.

[theshrew]

Yeah suppose that's a good point about recharge the cells.

Don't know how I'm going to go on at work with no afternoon snozzle lol

[Sushi]

Hey all, hope you had a merry christmas and new year and all that, and are ready to get back in to things.

My main aim for the next 3 months is lowering BF%, I'm around 22% now, and I'm looking to get below 15% for the final weigh in in March.
Does anyone have any top tips for lowering BF?

Also has anyone experimented with a beta alinine / creatine / taurine stack? I'm tempted by the promise of lean gains you see....

[Asterix]

I dicked my back just a tiny amount last night doing squats on the Smith's machine.

Yes, I know - it's not the best thing to do but I don't have any option. I don't have a leg press machine or any other leg options other than extensions or curls. I suppose I could do lots of lunges but then there's no way to really get the weight up - Oh, and there's no barbells either...

Going to rest for a few days and see how it goes before doing deads (on the stupid Smith's as well).

[Asterix]

Sushi said:

Hey all, hope you had a merry christmas and new year and all that, and are ready to get back in to things.

My main aim for the next 3 months is lowering BF%, I'm around 22% now, and I'm looking to get below 15% for the final weigh in in March.
Does anyone have any top tips for lowering BF?

Also has anyone experimented with a beta alinine / creatine / taurine stack? I'm tempted by the promise of lean gains you see....

I did this program for 12 weeks and achieved exactly what you're after - I was 22% and got down to 14% in the time.

http://www.bodybuilding.com/fun/kris-gethin-12-wee...

Was a lot of effort and the diet was super strict but it worked.

[LordGrover]

Sushi said:

Does anyone have any top tips for lowering BF?

Looking at your progress, you seem to have it pretty much nailed already - more of the same mate.
It's not complicated and there are no shortcuts. Stick at it - you're already a winner in my book!

[theshrew]

Sushi said:

Hey all, hope you had a merry christmas and new year and all that, and are ready to get back in to things.

My main aim for the next 3 months is lowering BF%, I'm around 22% now, and I'm looking to get below 15% for the final weigh in in March.
Does anyone have any top tips for lowering BF?

Also has anyone experimented with a beta alinine / creatine / taurine stack? I'm tempted by the promise of lean gains you see....

Yeah superglue your lips :-)

I got some creatine at the start of Dec but only took a it for a few days because of going to the docs and the way my medication works i thought it best to leave the creatine out for now. Got mine from Myprotien and it was pretty cheap.

[Hoofy]

LordGrover said:

Looking at your progress, you seem to have it pretty much nailed already - more of the same mate.
It's not complicated and there are no shortcuts. Stick at it - you're already a winner in my book!

Wot 'e sed.

Gone down from 25% to 12% eating st and training hard. Eat less st than you do and you will lose weight. Eat less healthy food than you do and you will lose weight. Naturally, I encourage you to eat healthily. But I also encourage you to understand what is going on.

[theshrew]

How the hell did you get to 12% eating rubbish = i hate you