PH Transformation Winter Thread 2012 - Chat
Discussion
Haven't popped into this thread for a while.
I've been training solidly since, ranging between 4 - 6 days per week at the gym. I got really into running & cycling for a while, but I buggered my knee and so i've been more focussed on weights for the last couple of month. While i've been so active, and i'm in fair shape I haven't kept a close eye on my diet. But, for the past few weeks i've been cutting back, so i'll be able to reveal some of the progress i've made. When i'm closer to my goal bf% I'll chuck up pictures to compare to the ones I posted about a year ago.
I've been training solidly since, ranging between 4 - 6 days per week at the gym. I got really into running & cycling for a while, but I buggered my knee and so i've been more focussed on weights for the last couple of month. While i've been so active, and i'm in fair shape I haven't kept a close eye on my diet. But, for the past few weeks i've been cutting back, so i'll be able to reveal some of the progress i've made. When i'm closer to my goal bf% I'll chuck up pictures to compare to the ones I posted about a year ago.
GBDG said:
Haven't popped into this thread for a while.
I've been training solidly since, ranging between 4 - 6 days per week at the gym. I got really into running & cycling for a while, but I buggered my knee and so i've been more focussed on weights for the last couple of month. While i've been so active, and i'm in fair shape I haven't kept a close eye on my diet. But, for the past few weeks i've been cutting back, so i'll be able to reveal some of the progress i've made. When i'm closer to my goal bf% I'll chuck up pictures to compare to the ones I posted about a year ago.
What have you been doing to cut? Is it your diet mainly?I've been training solidly since, ranging between 4 - 6 days per week at the gym. I got really into running & cycling for a while, but I buggered my knee and so i've been more focussed on weights for the last couple of month. While i've been so active, and i'm in fair shape I haven't kept a close eye on my diet. But, for the past few weeks i've been cutting back, so i'll be able to reveal some of the progress i've made. When i'm closer to my goal bf% I'll chuck up pictures to compare to the ones I posted about a year ago.
Ordinary_Chap said:
What does your typical day look like in food terms?
Lee
Something like this, although for whatever reason I didn't eat much fat this day. I'd usually have some peanut butter, fatty fish or something else as well. Lee
Breakfast: 1/2 cup oats, 20g blueberries & 180g 0%Greek yog
Lunch: 200g chicken breast, microwave veg (carrots, broc, sweet corn, green breaks, peas)
Lunch II: 120g chicken breast & 4 ryveta crisp breads
Tea: 150g chicken breast, 300g stir fry veg w/soy sauce
Post gym: 150g no fat Greek yog, 20g protein power, small apple, 10g blueberries
GBDG said:
Yeah, I'm keeping my carbs around 150g per day, protein high at 200g+ and calories around 2,000.
OK thanks. I really need to concentrate on keeping the carbs low and protei high. I've got 5 weeks until I go to Cancun on a stag do..Got down from 78kg to 70kg (5'11") but just need to shift that last bit.My training is going well really happy with it the way its going slowly getting stronger and fitter PB's on lifts and runs etc.
However nutrition side is pecking my head. Since i started the Kris Gethin program ive eaten and drank loads more than i used to. Getting used to eating a greater volume now which is good and actually feel hungry sometimes which never used to happen.
Its weird really i feel better in myself lots more energy however my tummy defo sticks out a lot more, now weight is slightly higher.It seems no matter what i do im stuck at this size. It doesnt seem to change at all which is the confusing bit.
Think im going to carry on eating as i am for another month ish see what happends. Possibly my body is just getting used to having the correct ammount of calories in it now. Im now upto 2000 - 2300 each day which i think should still put me in a loosing weight situation.
However nutrition side is pecking my head. Since i started the Kris Gethin program ive eaten and drank loads more than i used to. Getting used to eating a greater volume now which is good and actually feel hungry sometimes which never used to happen.
Its weird really i feel better in myself lots more energy however my tummy defo sticks out a lot more, now weight is slightly higher.It seems no matter what i do im stuck at this size. It doesnt seem to change at all which is the confusing bit.
Think im going to carry on eating as i am for another month ish see what happends. Possibly my body is just getting used to having the correct ammount of calories in it now. Im now upto 2000 - 2300 each day which i think should still put me in a loosing weight situation.
Yeah I'm gonna stick at it mate its getting easier to eat more all the time.
Really enjoying the workouts pretty hard to do and slightly different each week so keeps it interesting. Done shoulders today and its the first time in a long time I've felt like I've actually achieved something with shoulders. Killing me now :-)
Really enjoying the workouts pretty hard to do and slightly different each week so keeps it interesting. Done shoulders today and its the first time in a long time I've felt like I've actually achieved something with shoulders. Killing me now :-)
Bear in mind that an adult male human needs 2500 to operate, is 2000-2300 going to result in you getting fat in the long run if you're also lifting weights?
The problem with dieting is that your metabolism starts to drop (it's called survival). When you come off a diet, although you're eating at a normal rate for a male human, your metabolism is still slow but it will increase.
Things like HIIT and cheat days can help to keep the metabolism high. Might explain why I haven't got chubbier despite now eating an average of 1000 calories more a day.
Disclaimer: could all be bro-science.
The problem with dieting is that your metabolism starts to drop (it's called survival). When you come off a diet, although you're eating at a normal rate for a male human, your metabolism is still slow but it will increase.
Things like HIIT and cheat days can help to keep the metabolism high. Might explain why I haven't got chubbier despite now eating an average of 1000 calories more a day.
Disclaimer: could all be bro-science.
Ordinary_Chap said:
Huh? That is utter bro-science and they are completely random numbers dude.
Adult males vary massively in their calorie requirements, for instance a 7 stone man does not have the same calorie requirements as a 15 stone man!
I'm surprised you wrote that.
I know size matters (even if women lie about that) but I'm just throwing figures out there so he gets the idea. Picked average figures off a website.Adult males vary massively in their calorie requirements, for instance a 7 stone man does not have the same calorie requirements as a 15 stone man!
I'm surprised you wrote that.
I don't know if I'm on target for the end of March, but I'm getting there, last BF measurement had me a 20%, so down a little, 5% to go though.
In the meantime I've signed up for the "nuts challenge" raising funds for shooting star chase on March 2nd.
This means my training has changed lsightly to 3 days weights and 2 days conditioning a week. I did my first PT conditioning session yesterday, and it's the first time I've thrown up after a workout, not a lot though, just got sick in my mouth, but still eeewww.
Just to give you an idea the first quad set was:
RDL -> Shrugs -> front squats -> back squats 4 sets of 10
Then a couple more bar excercises like, lunge then overhead press while lunged
I really enjoy these sessions, I like when I can feel the burning sensation in all my muscles but just force myself to keep going.
I'm still really loving the new life, I'm down to a medium shirt now, and have hit 90kg dead this morning. I'm planning to get to 85kg by the end of March.
My main issue though is now I have a load of loose skin around my mid section, guess that's what I get from years of abusing my body with doughnuts. People keep telling me it will go away and I just need to make sure I drink shed loads of water and keep training, and eventually it'll dissapear.
I've got a cracking idea for a photo update at the end of march, but am saving that for the final reveal.
Hope everyone is doing well and keeping fit.
In the meantime I've signed up for the "nuts challenge" raising funds for shooting star chase on March 2nd.
This means my training has changed lsightly to 3 days weights and 2 days conditioning a week. I did my first PT conditioning session yesterday, and it's the first time I've thrown up after a workout, not a lot though, just got sick in my mouth, but still eeewww.
Just to give you an idea the first quad set was:
RDL -> Shrugs -> front squats -> back squats 4 sets of 10
Then a couple more bar excercises like, lunge then overhead press while lunged
I really enjoy these sessions, I like when I can feel the burning sensation in all my muscles but just force myself to keep going.
I'm still really loving the new life, I'm down to a medium shirt now, and have hit 90kg dead this morning. I'm planning to get to 85kg by the end of March.
My main issue though is now I have a load of loose skin around my mid section, guess that's what I get from years of abusing my body with doughnuts. People keep telling me it will go away and I just need to make sure I drink shed loads of water and keep training, and eventually it'll dissapear.
I've got a cracking idea for a photo update at the end of march, but am saving that for the final reveal.
Hope everyone is doing well and keeping fit.
I worked it out the other week on one of spread sheet things where it does your bmr etc and I came out I should probably eat about 2100 - 2500 if I remember correctly that's still to cut.
I've tried adding extra calories each week the last month or so rather than just pile extra in thinking that would shock the body to much and end up putting fat on.
I was thinking sort of like the hoof - as I've been eating pretty low cal for fair amount of time I was thinking my metabolism had slowed right down. Maybe I'm wrong I normally am lol.
The way I look at it now is - previous I'd stopped loosing fat but I was on to little calories to cut any more out. At least now I'm eating more sort of treating it as a bulk ( but for me it's trying just to eat a normal amount ) I will at least have something to cut from. Hopefully my body will start working normally again.
Tbh I've eaten far to little for years and years I think this will take a long time
I've tried adding extra calories each week the last month or so rather than just pile extra in thinking that would shock the body to much and end up putting fat on.
I was thinking sort of like the hoof - as I've been eating pretty low cal for fair amount of time I was thinking my metabolism had slowed right down. Maybe I'm wrong I normally am lol.
The way I look at it now is - previous I'd stopped loosing fat but I was on to little calories to cut any more out. At least now I'm eating more sort of treating it as a bulk ( but for me it's trying just to eat a normal amount ) I will at least have something to cut from. Hopefully my body will start working normally again.
Tbh I've eaten far to little for years and years I think this will take a long time
Ordinary_Chap said:
Average is rubbish though buddy. People who follow the average will not get the results they are looking for unless they are perfectly average of course!
Yeah, some will benefit, some won't. On average, I'll be right and everyone will think I'm a fitness guru. That's the joy of averages. 
How To Run A Fitness Company/Investment Scam/Gambling Tips Service/Anything Else
1) Give everyone the identical routine/system and (nutritional) advice while charging them.
2) Coach them to sticking to (1)
3a) After 6 months, pick the ones who went from fat to fit/rags to riches and use them in poster campaign
3b) Tell the failures they didn't follow your plan or put enough effort into it
4) Go to (1)
So a bit of concentration, and plenty of cardio as per I've managed to get down to an all time low of 77.7kg, I'm finding it pretty hard to withstand eating the bad food etc, but I'm limiting carbs to almost none in the evening, doing my hour of cardio in the morning unfueled and just eating better.
What is perhaps most pleasing is that on New Years Day after really pigging out, I was 5kg heavier. So lots of it will be water, but I am pleased its starting to shift. Got a week in majorca coming up, hoping to get around 500 miles of cycling in, which by my reckoning should take about 28 hours, which by my powermeter should burn nearly 30,000 calories, so I reckon if I eat sensibly and limit the s
t, I should be able to almost get to my goal of 75kg pretty soon. I will then assess my bodyfat and see if its possible to go further, the issue I have at the minute is the fat I have is still there in some places, but its not coming from there, so I've got veins all over the place, thighs, abdomen, calves, arms etc but still a bit of flab around the middle and very upper thighs 
What is perhaps most pleasing is that on New Years Day after really pigging out, I was 5kg heavier. So lots of it will be water, but I am pleased its starting to shift. Got a week in majorca coming up, hoping to get around 500 miles of cycling in, which by my reckoning should take about 28 hours, which by my powermeter should burn nearly 30,000 calories, so I reckon if I eat sensibly and limit the s
t, I should be able to almost get to my goal of 75kg pretty soon. I will then assess my bodyfat and see if its possible to go further, the issue I have at the minute is the fat I have is still there in some places, but its not coming from there, so I've got veins all over the place, thighs, abdomen, calves, arms etc but still a bit of flab around the middle and very upper thighs okgo said:
So a bit of concentration, and plenty of cardio as per I've managed to get down to an all time low of 77.7kg, I'm finding it pretty hard to withstand eating the bad food etc, but I'm limiting carbs to almost none in the evening, doing my hour of cardio in the morning unfueled and just eating better.
What is perhaps most pleasing is that on New Years Day after really pigging out, I was 5kg heavier. So lots of it will be water, but I am pleased its starting to shift. Got a week in majorca coming up, hoping to get around 500 miles of cycling in, which by my reckoning should take about 28 hours, which by my powermeter should burn nearly 30,000 calories, so I reckon if I eat sensibly and limit the st, I should be able to almost get to my goal of 75kg pretty soon. I will then assess my bodyfat and see if its possible to go further, the issue I have at the minute is the fat I have is still there in some places, but its not coming from there, so I've got veins all over the place, thighs, abdomen, calves, arms etc but still a bit of flab around the middle and very upper thighs
What is perhaps most pleasing is that on New Years Day after really pigging out, I was 5kg heavier. So lots of it will be water, but I am pleased its starting to shift. Got a week in majorca coming up, hoping to get around 500 miles of cycling in, which by my reckoning should take about 28 hours, which by my powermeter should burn nearly 30,000 calories, so I reckon if I eat sensibly and limit the s
t, I should be able to almost get to my goal of 75kg pretty soon. I will then assess my bodyfat and see if its possible to go further, the issue I have at the minute is the fat I have is still there in some places, but its not coming from there, so I've got veins all over the place, thighs, abdomen, calves, arms etc but still a bit of flab around the middle and very upper thighs 
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