Discussion
Alright chaps.
Story goes that i have my sisters wedding in Italy at the end of June. For this i want to tone up/rip as much as i can. Im not shy of hard graft or punishment. I really want to be as best i can in the timescale.
For what its worth, its a little bet between me, the groom and the best man.
background being always been pretty broad and hovered around the 15st mark as a non gym goer (6ft 2") and always had a bit of a gut. Nowhere else is remotly fat, just the belly.
So started the gym back in August 2010. Seeing good results and gains, but alas the gut remains. I dont do alot of cardio if im honest. I hate it. Bad knees make me hate it more. Ive always eaten healthily(ish) its just the snacks that get me but i have improved and pretty much stopped since starting the gym.
Now its just the last bit to sort out.
Training is : Every session starts with 10min brisk walk.
Mon: Back + Bi's
Wed: Legs + shoulders
Fri: Chest + Tri's
3 sets 10reps.
Im now about 16st but still lookas though im with child.
Not much ab work is done with my 2 other gym buddies.
Now im not looking for a ripped 6pack just yet, just enough to flatten down and see the oblique a little more.
So what training would the PH big guns reccommend?? Im looking at diets just now but i know lots of folk will say i dont need to diet, correct training and food will prevail, im just a little desperate!
if i could get the 36" waist to a 34" id be a happy man.
Aplogies about the essay, i just wanted to give as much info as possible.
Thanks.
Story goes that i have my sisters wedding in Italy at the end of June. For this i want to tone up/rip as much as i can. Im not shy of hard graft or punishment. I really want to be as best i can in the timescale.
For what its worth, its a little bet between me, the groom and the best man.
background being always been pretty broad and hovered around the 15st mark as a non gym goer (6ft 2") and always had a bit of a gut. Nowhere else is remotly fat, just the belly.
So started the gym back in August 2010. Seeing good results and gains, but alas the gut remains. I dont do alot of cardio if im honest. I hate it. Bad knees make me hate it more. Ive always eaten healthily(ish) its just the snacks that get me but i have improved and pretty much stopped since starting the gym.
Now its just the last bit to sort out.
Training is : Every session starts with 10min brisk walk.
Mon: Back + Bi's
Wed: Legs + shoulders
Fri: Chest + Tri's
3 sets 10reps.
Im now about 16st but still lookas though im with child.
Not much ab work is done with my 2 other gym buddies.
Now im not looking for a ripped 6pack just yet, just enough to flatten down and see the oblique a little more.
So what training would the PH big guns reccommend?? Im looking at diets just now but i know lots of folk will say i dont need to diet, correct training and food will prevail, im just a little desperate!
if i could get the 36" waist to a 34" id be a happy man.
Aplogies about the essay, i just wanted to give as much info as possible.
Thanks.
CV. CV. CV.
You need to get down to around 7-9% body fat for a clear 6 pack. Get a skin fold caliper test done to find out what you need to do. Any decent gym should be able to do this for you.
CV sessions need to be at least 20mins to get into some fat burning and that's assuming you have a good diet. More than 20 mins is a certain target per CV session and ideally around 60mins total (20x20x20), 5 times a week.
You can use low intensity CV but you will need to increase the duration, or you can go intense and with intervals to increase your metabolism for longer post-workout.
You need to get down to around 7-9% body fat for a clear 6 pack. Get a skin fold caliper test done to find out what you need to do. Any decent gym should be able to do this for you.
CV sessions need to be at least 20mins to get into some fat burning and that's assuming you have a good diet. More than 20 mins is a certain target per CV session and ideally around 60mins total (20x20x20), 5 times a week.
You can use low intensity CV but you will need to increase the duration, or you can go intense and with intervals to increase your metabolism for longer post-workout.
Thanks, i was sure this was pretty much the case. its like dragging a cow through a hedge trying to get the other 2 to do any CV. all they want to do is, get big. 
Is swimming any good as stripping fat? its pretty much the only thing i can think of that wont really affect my knees too much.
Is swimming any good as stripping fat? its pretty much the only thing i can think of that wont really affect my knees too much.
Swimming is great for the support the water gives, but you'll have to swim hard to get the HR up... or swim for miles. Probably better doing a 60 min swim than 20x20x20.
Non impact CV is what you're looking for then. Cycling is not bad, especially recumbant cycling in a gym. But cycling is around 60% more energy efficient than running so you'll have to do miles and miles.
Ever tried karting?
Top burner that if you race qualy laps. I've had my heart rate over 170Bpm for a 40 min+ race. Panting like a porn star. Killer.
Non impact CV is what you're looking for then. Cycling is not bad, especially recumbant cycling in a gym. But cycling is around 60% more energy efficient than running so you'll have to do miles and miles.
Ever tried karting?
Top burner that if you race qualy laps. I've had my heart rate over 170Bpm for a 40 min+ race. Panting like a porn star. Killer.You know it's nearly the end of May? You might lose weight (do something idiotic like the Atkins Diet and you'll lose 10 lbs a week or something stupid for the first 2-3 weeks; note: it isn't sustainable) but you won't get anywhere near ripped; you need to account for resting periods as that's when the muscle grows. At best, expect to look slightly healthier than you do now. Also, CV will burn muscle as well. Apparently, the body can't do more than one thing at once very well - lose weight and build muscle are two things.
Edited by RemainAllHoof on Wednesday 18th May 23:00
Thanks guys. Yes i know ive left it stupidly late (as per usual)
Would love to use karting as my CV! If i was garunteed results then i would be there 3 times a week! sounds too good to be true, this is PH after all
Ill try and crack on with as much CV as i can cram in. Im not too bothered about losing mass in general as long as the fat goes with it, then i can bulk back up. Thats the fun part
Would love to use karting as my CV! If i was garunteed results then i would be there 3 times a week! sounds too good to be true, this is PH after all
Ill try and crack on with as much CV as i can cram in. Im not too bothered about losing mass in general as long as the fat goes with it, then i can bulk back up. Thats the fun part
^ Yeah sort of.
CV will only burn muscle if you run out of your primary and secondary fuels - carbs and fat.
So the hard bit is if you don't want to lose muscle. Getting a 6 pack and losing fat is one of the hardest, most dedicated and precise things you can do. I know, I'm trying to convert my 2 pack into a 6! I've got to a rough 4 pack and gone from a 36in gut to 32 and 17% to 11% body fat, but getting the last few off without losing muscle is damn annoying. My diet and routine is starting to intercept my quality of life far too much! And I'm not prepared to give up curry or beer.
Seriously considering if I should just crash it/go CV mad for a few weeks and lose the muscle just to get it off or whether to keep carrying through. And wish I knew about this stuff before I started this gym stuff.
You need to calorie count, fat count, carb count. You need to work out how much you're using, of which fuel, when exercising and plan your meals and type of meals around it. Pain the in rse when someone asks you out for a bit of self-indulgence!
But it can be done.
CV will only burn muscle if you run out of your primary and secondary fuels - carbs and fat.
So the hard bit is if you don't want to lose muscle. Getting a 6 pack and losing fat is one of the hardest, most dedicated and precise things you can do. I know, I'm trying to convert my 2 pack into a 6! I've got to a rough 4 pack and gone from a 36in gut to 32 and 17% to 11% body fat, but getting the last few off without losing muscle is damn annoying. My diet and routine is starting to intercept my quality of life far too much! And I'm not prepared to give up curry or beer.
Seriously considering if I should just crash it/go CV mad for a few weeks and lose the muscle just to get it off or whether to keep carrying through. And wish I knew about this stuff before I started this gym stuff.
You need to calorie count, fat count, carb count. You need to work out how much you're using, of which fuel, when exercising and plan your meals and type of meals around it. Pain the in rse when someone asks you out for a bit of self-indulgence!
But it can be done.
Maths?! thats why i like the gym, only need to count to 10 or 12
Calorie counting i think will be last on my mind, like i said i do eat healthily and have cut out most snacks. not a big drinker either so that helps. i genuinely belive i have a good chance of getting some results in the time i have. Rekon ive got pretty good genes here.
Ill blast the CV up till then like your thinking of doing and then when im back, bulk up for winter
Calorie counting i think will be last on my mind, like i said i do eat healthily and have cut out most snacks. not a big drinker either so that helps. i genuinely belive i have a good chance of getting some results in the time i have. Rekon ive got pretty good genes here.
Ill blast the CV up till then like your thinking of doing and then when im back, bulk up for winter
powwerr said:
Maths?! thats why i like the gym, only need to count to 10 or 12
Calorie counting i think will be last on my mind, like i said i do eat healthily and have cut out most snacks. not a big drinker either so that helps. i genuinely belive i have a good chance of getting some results in the time i have. Rekon ive got pretty good genes here.
Ill blast the CV up till then like your thinking of doing and then when im back, bulk up for winter
I think when it comes down to weight loss you've got two real options.Calorie counting i think will be last on my mind, like i said i do eat healthily and have cut out most snacks. not a big drinker either so that helps. i genuinely belive i have a good chance of getting some results in the time i have. Rekon ive got pretty good genes here.
Ill blast the CV up till then like your thinking of doing and then when im back, bulk up for winter
Increase the level of energy expenditure or tighten your diet.
For me I've had some health issues so I've focused more on my diet than I have on CV. I have removed most of the carbs from my diet and have been doing fasted cardio (fast walks along the beach and some small HIT sessions).
I've lost 1 1/2 stone in the past 6 weeks but I do need to up the CV level although with my ropey health I've found it difficult as my body has been quickly suffering from over-exhaustion!
Hhmmmm, this sounds like a challenge to me!
I have roughly 5weeks to go.
Time to lose a stone! Carbs are now on banished! ill weigh myself in the gym towmorrow and then on the friday before i leave.
Let the grumpy, snappy, painfull, moany diet commence!
Does anyone have any tasty low carb meals they are hiding from the world? as to this point in life ive pretty much lived on carbs.
I have roughly 5weeks to go.
Time to lose a stone! Carbs are now on banished! ill weigh myself in the gym towmorrow and then on the friday before i leave.
Let the grumpy, snappy, painfull, moany diet commence!
Does anyone have any tasty low carb meals they are hiding from the world? as to this point in life ive pretty much lived on carbs.
Ordinary_Chap said:
If you're interested, all of my progress is in my thread with pictures, although I've not updated it for about a week.
There are many ways to skin this cat but I personally find carb reduction, careful control of my diet and some CV really can result in big changes.
Just had a quick flick through your thread. makes for some good reading. ill be keeping an eye on it. Liking the results in your pics. Well done OC!There are many ways to skin this cat but I personally find carb reduction, careful control of my diet and some CV really can result in big changes.
powwerr said:
Ordinary_Chap said:
If you're interested, all of my progress is in my thread with pictures, although I've not updated it for about a week.
There are many ways to skin this cat but I personally find carb reduction, careful control of my diet and some CV really can result in big changes.
Just had a quick flick through your thread. makes for some good reading. ill be keeping an eye on it. Liking the results in your pics. Well done OC!There are many ways to skin this cat but I personally find carb reduction, careful control of my diet and some CV really can result in big changes.
"always been pretty broad"
Is this the new "Powerfully Built"?
Weight training won't lose your gut. only regular and sadly, lengthy workouts which get you out out of breath for a considerable time will. Diet will help.
Cycle, rower, multitrainer will do the trick. Get sweating for 45 mins minimum a couple of times a week and cut out beer nad pizza for a bit shoudl do the trick!
Is this the new "Powerfully Built"?
Weight training won't lose your gut. only regular and sadly, lengthy workouts which get you out out of breath for a considerable time will. Diet will help.
Cycle, rower, multitrainer will do the trick. Get sweating for 45 mins minimum a couple of times a week and cut out beer nad pizza for a bit shoudl do the trick!
prand said:
"always been pretty broad"
Is this the new "Powerfully Built"?
Weight training won't lose your gut. only regular and sadly, lengthy workouts which get you out out of breath for a considerable time will. Diet will help.
Cycle, rower, multitrainer will do the trick. Get sweating for 45 mins minimum a couple of times a week and cut out beer nad pizza for a bit shoudl do the trick!
Dear god i hope not, thats ran on far too much as it is. Is this the new "Powerfully Built"?
Weight training won't lose your gut. only regular and sadly, lengthy workouts which get you out out of breath for a considerable time will. Diet will help.
Cycle, rower, multitrainer will do the trick. Get sweating for 45 mins minimum a couple of times a week and cut out beer nad pizza for a bit shoudl do the trick!
Ive already started my low carb diet since my last post! Only had shreded wheat this morning with skimmed milk.
11am : Crumbed ham with Brussels pate
1pm : 1pack Roast chicken. (Tesco 2 for £5 thingies)
dinner will be chopped chicken and salad
Pure whey shake about 8/9
powwerr said:
Just a quick question chaps, ive started a low carb diet. So i was just wondering, what amount of carbs on a daily basis is acceptable or preffered?
0? 5? 10? 20?
just curious.
That depends on if you want to enter ketosis (not sure you'd want to right now).0? 5? 10? 20?
just curious.
I'd recommend just a general avoidance of carbs to start with and then fine tuning it if you're not seeing the results you want.
powwerr said:
Not yet, i rekon i should see some good results in the time i have. My mate suggested that 25g per day is acceptable, does this sound right? i was aiming for about 15g?
Both are fine and some folk will also enter ketosis at anything less than 50g per day.At this point I wouldn't go to extreme on it, I'd just plan a strategy of general avoidance and see how you feel with it.
Some folk can do the low/zero carb thing better than others. For me it's very easy to tolerate low to zero carbs.
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