Training advice for beginner
Discussion
Hi Chaps/Chapettes, basically I have turned 26 recently and decided that it is time for some "preventative maintenance". In my youth I was able to eat absolutely anything and never gain a pound, unfortunately those days are gone. Apologies for the long read but for those who make it to the end I am truly grateful.
Long story short I am 5 foot 10 inches and 11 stone 3 pounds. A few months ago I got ditched by a b
h and have decided that now is the time for positive action and to move on to bigger and better things. I am not fat, I carry a little extra weight but I am quite unhealthy. Physical activity has not been my forte over the past decade or so due to a fading weed habit and I am now ready to move on with my life. I am not after a full life plan or anything like that, just some pointers really.
I skate longboard, in good conditions (which is rare in Swansea - a key factor in this) I would be doing it every day for 5 maybe 10 miles ~ an hour or two. I walk, most days around an hour but can be up to 3 hours across all sort of terrain, I live by the Gower so I have access to all sorts of places to go to and am not afraid of a good stroll up in Brecon. Lately I have been working out at home; sit ups, press ups, dips and I am noticing an improvement but I am lacking continuity, I just sort of do as many as I can and then take a break and change to something else but this inspires no confidence in me if I am honest, I just don't know what I am doing. I live half a mile away from the Welsh National Pool in Swansea so could definitely utilise this, although I am not the best swimmer and feel a little reluctant to it as I don't want to be laughed at for swimming like a de-winged mallard. I also have a good pair of running shoes that I have used 3 times, my local area has a good mix of hilly and flat landscaped.
Lately my motivation has changed and I (mild foot injury permitting) am up for anything, but I do not know how to structure my exercise and diet to maximise what I am doing and feel the most benefit from it. My eating is ok, I try to avoid carbs, big portions, junk food (although I allow myself to eat crap a couple of times a week, up until recently I ate nothing but crap). For example my lunch this afternoon will be a chicken breast, peppers, lettuce and a little mayo in a couple of wholemeal wraps. yesterday I had soup and 2 pieces of wholemeal bread. Breakfast is usually cereal with semi skimmed milk.
So can anybody point me in the right direction? This is all pretty new to me and I'm just not sure what to do to get where I want. Ideally I would like to lose the fat around my midriff, tone it up and get my shoulders and arms a little bigger. Generally I just want to look and be in better shape.
I have tried to give as much information as possible, if anybody needs any more information or pictures of what I am working with I am sure I can sort that out.
Thanks very much in advance, all replies greatly appreciated
Long story short I am 5 foot 10 inches and 11 stone 3 pounds. A few months ago I got ditched by a b
h and have decided that now is the time for positive action and to move on to bigger and better things. I am not fat, I carry a little extra weight but I am quite unhealthy. Physical activity has not been my forte over the past decade or so due to a fading weed habit and I am now ready to move on with my life. I am not after a full life plan or anything like that, just some pointers really.I skate longboard, in good conditions (which is rare in Swansea - a key factor in this) I would be doing it every day for 5 maybe 10 miles ~ an hour or two. I walk, most days around an hour but can be up to 3 hours across all sort of terrain, I live by the Gower so I have access to all sorts of places to go to and am not afraid of a good stroll up in Brecon. Lately I have been working out at home; sit ups, press ups, dips and I am noticing an improvement but I am lacking continuity, I just sort of do as many as I can and then take a break and change to something else but this inspires no confidence in me if I am honest, I just don't know what I am doing. I live half a mile away from the Welsh National Pool in Swansea so could definitely utilise this, although I am not the best swimmer and feel a little reluctant to it as I don't want to be laughed at for swimming like a de-winged mallard. I also have a good pair of running shoes that I have used 3 times, my local area has a good mix of hilly and flat landscaped.
Lately my motivation has changed and I (mild foot injury permitting) am up for anything, but I do not know how to structure my exercise and diet to maximise what I am doing and feel the most benefit from it. My eating is ok, I try to avoid carbs, big portions, junk food (although I allow myself to eat crap a couple of times a week, up until recently I ate nothing but crap). For example my lunch this afternoon will be a chicken breast, peppers, lettuce and a little mayo in a couple of wholemeal wraps. yesterday I had soup and 2 pieces of wholemeal bread. Breakfast is usually cereal with semi skimmed milk.
So can anybody point me in the right direction? This is all pretty new to me and I'm just not sure what to do to get where I want. Ideally I would like to lose the fat around my midriff, tone it up and get my shoulders and arms a little bigger. Generally I just want to look and be in better shape.
I have tried to give as much information as possible, if anybody needs any more information or pictures of what I am working with I am sure I can sort that out.
Thanks very much in advance, all replies greatly appreciated
There are far more knowledgable guys on here than me but I will say this until they give you more detail:
Weights. It'll burn fat and build muscle, so is a good form of excercise. Find a decent training plan and it shouldn't need more than an hour 3 times a week. You can do most stuff with very little equipment, a pull up bar and a few dumbells are handy.
Somebody will probably correct me shortly, but concentrate on building any muscle you want first, then hit the cardio. Muscle building and cardio can be a little counter-productive.
Diet is key. I won't even attempt to give advice on this as there are about 30 different meal plans depending on which theory you buy into.
Weights. It'll burn fat and build muscle, so is a good form of excercise. Find a decent training plan and it shouldn't need more than an hour 3 times a week. You can do most stuff with very little equipment, a pull up bar and a few dumbells are handy.
Somebody will probably correct me shortly, but concentrate on building any muscle you want first, then hit the cardio. Muscle building and cardio can be a little counter-productive.
Diet is key. I won't even attempt to give advice on this as there are about 30 different meal plans depending on which theory you buy into.
Ideally, lift heavy weights following a progressive strength training routine such as stronglifts 5x5, while keeping a close eye on your intake.
If you can't afford the time/money for access to decent weights (usually a gym), then you could do bodyweight stuff noting that the way to gain the most from bodyweight exercise is by constantly keeping it tough. You'll see a lot of the bar people on youtube have great physiques, usually being let down by their legs because they don't know how to make the leg work challenging enough. (Some do pistol squats but that's probably 70% balance and 30% strength.)
If you can't afford the time/money for access to decent weights (usually a gym), then you could do bodyweight stuff noting that the way to gain the most from bodyweight exercise is by constantly keeping it tough. You'll see a lot of the bar people on youtube have great physiques, usually being let down by their legs because they don't know how to make the leg work challenging enough. (Some do pistol squats but that's probably 70% balance and 30% strength.)
Awesome, cheers guys. I shall reply one at a time.
Not really mixing cardio and muscle gain may be a little tricky. My cardio stuff is normally done socially or for my own enjoyment, when we have the weather I do love to skate. I shall research what sort of plan would be best for me, do you know where a good source for this sort of information is? Apologies for the simplistic questions, I am a complete novice and just don't know where to start. Thank you very much for your input
The disparity between upper/lower body physiques is very noticeable in Swansea, every other bloke looks like a Dairylea triangle. I do not want to do this. Later I will get my mate to take a picture of me that I can post up, sort of a benchmark that I can compare against each month or whatever when I figure out what the hell I am doing. Although you will have to cope with ym unsightly body hair, but you can scroll past that.
You say about keeping it tough, this is one of the few things I am aware of, the necessity to keep pushing yourself to develop. My personal method with training in the house has been to start with say sit ups, do my max (~30 per set) then wait 2 mins, go on to push ups (~25 a set), 2 mins, dips off the side of my sofa (~30 a set) and then rinse and repeat for as long as I can really, although it is normally 3 sets of 3 sets. As the number of reps I can do per set increases I am upping them.
As you can imagine I have done myself a couple of upper body muscle strains lately, through not being warmed up properly and am currently suffering a foot strain through a slip whilst skating, as mentioned previously. Would a short run around the block (~half a mile) benefit me here as a warm up and cool down?
The Beaver King said:
A great post
I enjoy the weights side of things but access to them is a litt limited. A pull up bar is definitely on the list but right now I am unemployed and money is tight, although I have seen how cheap they are. Are the cheaper ones really up to the job?Not really mixing cardio and muscle gain may be a little tricky. My cardio stuff is normally done socially or for my own enjoyment, when we have the weather I do love to skate. I shall research what sort of plan would be best for me, do you know where a good source for this sort of information is? Apologies for the simplistic questions, I am a complete novice and just don't know where to start. Thank you very much for your input
Hoofy said:
Another great post
Cheers Hoofy, have you still got your Golf cabrio? I shall look into the 5 x 5 thing once I attain a good source of information. My food intake is a new thing to me really, never before have I really watched calories and actually read the packet. It is one hell of a learning curve to jump onto at 26.The disparity between upper/lower body physiques is very noticeable in Swansea, every other bloke looks like a Dairylea triangle. I do not want to do this. Later I will get my mate to take a picture of me that I can post up, sort of a benchmark that I can compare against each month or whatever when I figure out what the hell I am doing. Although you will have to cope with ym unsightly body hair, but you can scroll past that.
You say about keeping it tough, this is one of the few things I am aware of, the necessity to keep pushing yourself to develop. My personal method with training in the house has been to start with say sit ups, do my max (~30 per set) then wait 2 mins, go on to push ups (~25 a set), 2 mins, dips off the side of my sofa (~30 a set) and then rinse and repeat for as long as I can really, although it is normally 3 sets of 3 sets. As the number of reps I can do per set increases I am upping them.
As you can imagine I have done myself a couple of upper body muscle strains lately, through not being warmed up properly and am currently suffering a foot strain through a slip whilst skating, as mentioned previously. Would a short run around the block (~half a mile) benefit me here as a warm up and cool down?
If you are training at home then a set of dumbbell's and a chin up bar would be a good start.
You could also consider a kettlebell. The workouts and circuits available are limitless from basic swing and snatch ladders to multiple exercise circuits etc. All freely available on the Internet
The Nur said:
Cheers Hoofy, have you still got your Golf cabrio? I shall look into the 5 x 5 thing once I attain a good source of information. My food intake is a new thing to me really, never before have I really watched calories and actually read the packet. It is one hell of a learning curve to jump onto at 26.
The disparity between upper/lower body physiques is very noticeable in Swansea, every other bloke looks like a Dairylea triangle. I do not want to do this. Later I will get my mate to take a picture of me that I can post up, sort of a benchmark that I can compare against each month or whatever when I figure out what the hell I am doing. Although you will have to cope with ym unsightly body hair, but you can scroll past that.
You say about keeping it tough, this is one of the few things I am aware of, the necessity to keep pushing yourself to develop. My personal method with training in the house has been to start with say sit ups, do my max (~30 per set) then wait 2 mins, go on to push ups (~25 a set), 2 mins, dips off the side of my sofa (~30 a set) and then rinse and repeat for as long as I can really, although it is normally 3 sets of 3 sets. As the number of reps I can do per set increases I am upping them.
As you can imagine I have done myself a couple of upper body muscle strains lately, through not being warmed up properly and am currently suffering a foot strain through a slip whilst skating, as mentioned previously. Would a short run around the block (~half a mile) benefit me here as a warm up and cool down?
The disparity between upper/lower body physiques is very noticeable in Swansea, every other bloke looks like a Dairylea triangle. I do not want to do this. Later I will get my mate to take a picture of me that I can post up, sort of a benchmark that I can compare against each month or whatever when I figure out what the hell I am doing. Although you will have to cope with ym unsightly body hair, but you can scroll past that.
You say about keeping it tough, this is one of the few things I am aware of, the necessity to keep pushing yourself to develop. My personal method with training in the house has been to start with say sit ups, do my max (~30 per set) then wait 2 mins, go on to push ups (~25 a set), 2 mins, dips off the side of my sofa (~30 a set) and then rinse and repeat for as long as I can really, although it is normally 3 sets of 3 sets. As the number of reps I can do per set increases I am upping them.
As you can imagine I have done myself a couple of upper body muscle strains lately, through not being warmed up properly and am currently suffering a foot strain through a slip whilst skating, as mentioned previously. Would a short run around the block (~half a mile) benefit me here as a warm up and cool down?
re Dairylea triangle.If you're only marginally the wrong shape and in no rush, you could just focus on the strength training and continue eating as you are to get a feel for whether you'll be training the right amount to compensate for your food intake. Add your exercise that you do socially (skating) as extra fat burning work and see how you get on in 3 months. Optimally, you'd be using the likes of MyFitnessPal to log your precise food intake and aiming for TDEE - 20%. If you feel it's overwhelming to go in full throttle (added for PH value), then just do the exercise and see how you get on.
As to the exercise, to build strength, normally you're doing no more than 5 or 6 reps. The 5x5 programme I recommended means you do 5 sets of 5 reps. So for push ups, you might have to raise your feet on a chair or put a filled suitcase on your back to make it suitably tough. You could try "hands off" push ups - straight arms, lower, chest to floor, hands off floor, hands back on floor, push back up, repeat. For legs, perhaps do Bulgarian squats, holding a suitcase of stuff.
BenM77 said:
If you are training at home then a set of dumbbell's and a chin up bar would be a good start.
You could also consider a kettlebell. The workouts and circuits available are limitless from basic swing and snatch ladders to multiple exercise circuits etc. All freely available on the Internet
Cheers Ben You could also consider a kettlebell. The workouts and circuits available are limitless from basic swing and snatch ladders to multiple exercise circuits etc. All freely available on the Internet
A friend used to have a pull up bar and it was good fun, I have looked into them this afternoon and they seem good value. Is there any particular type I should go for? I've seen one that can be hooked over a door frame and used for other stuff too but it seemed a bit gimmicky and I'm not sure my door frames are deep enough. I take it a twisty out one would be better (and cheaper)?
With regards to websites are there any in particular I should take a look at?
Thanks
Hoofy said:
re Dairylea triangle.If you're only marginally the wrong shape and in no rush, you could just focus on the strength training and continue eating as you are to get a feel for whether you'll be training the right amount to compensate for your food intake. Add your exercise that you do socially (skating) as extra fat burning work and see how you get on in 3 months. Optimally, you'd be using the likes of MyFitnessPal to log your precise food intake and aiming for TDEE - 20%. If you feel it's overwhelming to go in full throttle (added for PH value), then just do the exercise and see how you get on.
As to the exercise, to build strength, normally you're doing no more than 5 or 6 reps. The 5x5 programme I recommended means you do 5 sets of 5 reps. So for push ups, you might have to raise your feet on a chair or put a filled suitcase on your back to make it suitably tough. You could try "hands off" push ups - straight arms, lower, chest to floor, hands off floor, hands back on floor, push back up, repeat. For legs, perhaps do Bulgarian squats, holding a suitcase of stuff.
With regards to the second paragraph, I was not aware of this. I'll see what I can do to make stuff harder, fill a bag with books or something.
You guys are providing me with some invaluable information and it really is appreciated, thanks very much
Eta: bloody hell, myfitnesspal is detailed! Looks like it could be seriously useful. Unfortunately I'm not at home so I can't start using it properly at the moment, will get on it later when I am at home.
Edited by The Nur on Tuesday 16th July 21:01
The Nur said:
Hmm, myfitnesspal sounds interesting, will give that a look and come back to that first paragraph later when I understand what it all means
With regards to the second paragraph, I was not aware of this. I'll see what I can do to make stuff harder, fill a bag with books or something.
You guys are providing me with some invaluable information and it really is appreciated, thanks very much
Eta: bloody hell, myfitnesspal is detailed! Looks like it could be seriously useful. Unfortunately I'm not at home so I can't start using it properly at the moment, will get on it later when I am at home.
Google "in place of a roadmap". It tells you how to get the best out of MFP.With regards to the second paragraph, I was not aware of this. I'll see what I can do to make stuff harder, fill a bag with books or something.
You guys are providing me with some invaluable information and it really is appreciated, thanks very much
Eta: bloody hell, myfitnesspal is detailed! Looks like it could be seriously useful. Unfortunately I'm not at home so I can't start using it properly at the moment, will get on it later when I am at home.
Edited by The Nur on Tuesday 16th July 21:01
The Nur said:
BenM77 said:
If you are training at home then a set of dumbbell's and a chin up bar would be a good start.
You could also consider a kettlebell. The workouts and circuits available are limitless from basic swing and snatch ladders to multiple exercise circuits etc. All freely available on the Internet
Cheers Ben You could also consider a kettlebell. The workouts and circuits available are limitless from basic swing and snatch ladders to multiple exercise circuits etc. All freely available on the Internet
A friend used to have a pull up bar and it was good fun, I have looked into them this afternoon and they seem good value. Is there any particular type I should go for? I've seen one that can be hooked over a door frame and used for other stuff too but it seemed a bit gimmicky and I'm not sure my door frames are deep enough. I take it a twisty out one would be better (and cheaper)?
With regards to websites are there any in particular I should take a look at?
Thanks
http://www.argos.co.uk/static/Product/partNumber/9...
You sound fairly active so why not do your chin ups at the local park. That's what I do when I take my 4year old to play
I would still recommend a kettlebell over anything else. A 16kg one from fitness superstore can be delivered for around £30 and it doesn't take up any room. Youtube has hundreds of workouts and I will happily get you started. In the meantime, how about working your circuits against the clock or with set reps for time.
Example : Your push ups, dips and sit-ups could become a 300rep circuit for time. 6 rounds at reps 25,21,18,15,12,9
round 1
push-ups x25
sit-ups x25
dips x25
rest
round 2
push-ups x21
sit-ups x21
dips x21
You get the idea. No rest between exercises but a short res between rounds to get your breath.
Good luck mate. Hope the foot injury heals up soon.
BenM77 said:
Hi mate. My brother-in-law has this maxi-muscle one from argos and I rate it. I have seen some similar that are not as well put together.
http://www.argos.co.uk/static/Product/partNumber/9...
You sound fairly active so why not do your chin ups at the local park. That's what I do when I take my 4year old to play
I would still recommend a kettlebell over anything else. A 16kg one from fitness superstore can be delivered for around £30 and it doesn't take up any room. Youtube has hundreds of workouts and I will happily get you started. In the meantime, how about working your circuits against the clock or with set reps for time.
Example : Your push ups, dips and sit-ups could become a 300rep circuit for time. 6 rounds at reps 25,21,18,15,12,9
round 1
push-ups x25
sit-ups x25
dips x25
rest
round 2
push-ups x21
sit-ups x21
dips x21
You get the idea. No rest between exercises but a short res between rounds to get your breath.
Good luck mate. Hope the foot injury heals up soon.
Wow, really Ben, that's cracking. I was building up an idea of a structure in my head but that has really helped. Thanks very much http://www.argos.co.uk/static/Product/partNumber/9...
You sound fairly active so why not do your chin ups at the local park. That's what I do when I take my 4year old to play
I would still recommend a kettlebell over anything else. A 16kg one from fitness superstore can be delivered for around £30 and it doesn't take up any room. Youtube has hundreds of workouts and I will happily get you started. In the meantime, how about working your circuits against the clock or with set reps for time.
Example : Your push ups, dips and sit-ups could become a 300rep circuit for time. 6 rounds at reps 25,21,18,15,12,9
round 1
push-ups x25
sit-ups x25
dips x25
rest
round 2
push-ups x21
sit-ups x21
dips x21
You get the idea. No rest between exercises but a short res between rounds to get your breath.
Good luck mate. Hope the foot injury heals up soon.
The pull up bar looks like a good buy too, my local park doesn't have pull up bars but there are down mumbles front so that fits in well with the skating too : D
No problem mate. Here's my last mention of the kettlebell
http://www.fitness-superstore.co.uk/iron_kettlebel...
BenM77 said:
No problem mate. Here's my last mention of the kettlebell
http://www.fitness-superstore.co.uk/iron_kettlebel...
http://www.fitness-superstore.co.uk/iron_kettlebel...
Cracking! I'll have a good squint at that later when on a laptop.
BenM77 said:
Example : Your push ups, dips and sit-ups could become a 300rep circuit for time. 6 rounds at reps 25,21,18,15,12,9
round 1
push-ups x25
sit-ups x25
dips x25
rest
round 2
push-ups x21
sit-ups x21
dips x21
You get the idea. No rest between exercises but a short res between rounds to get your breath.
Good luck mate. Hope the foot injury heals up soon.
Gave this a go today and ruined myself round 1
push-ups x25
sit-ups x25
dips x25
rest
round 2
push-ups x21
sit-ups x21
dips x21
You get the idea. No rest between exercises but a short res between rounds to get your breath.
Good luck mate. Hope the foot injury heals up soon.
the first set was good, really felt it. Second set hit a bit harder, didn't get to the 21 press ups, got to 18, 15 sit ups and 21 dips. Third set got to 15 for pushups, 6 for situps(!) and 18 dips. Gave up after that for today as I haven't eaten yet and my arms don't know quite what has hit them.Normally I do more than this when training in the house but it is more spread out. Intensifying the exercise into a shorter period of time really does feel different though. Steeper learning curve than I expected for some things.
Cheers all
Foot update: Foot feels stiff in the mornings, stiff enough to barely be able to walk on it anyway. Think I might have to go see the doctor.
The Nur said:
BenM77 said:
Example : Your push ups, dips and sit-ups could become a 300rep circuit for time. 6 rounds at reps 25,21,18,15,12,9
round 1
push-ups x25
sit-ups x25
dips x25
rest
round 2
push-ups x21
sit-ups x21
dips x21
You get the idea. No rest between exercises but a short res between rounds to get your breath.
Good luck mate. Hope the foot injury heals up soon.
Gave this a go today and ruined myself round 1
push-ups x25
sit-ups x25
dips x25
rest
round 2
push-ups x21
sit-ups x21
dips x21
You get the idea. No rest between exercises but a short res between rounds to get your breath.
Good luck mate. Hope the foot injury heals up soon.
the first set was good, really felt it. Second set hit a bit harder, didn't get to the 21 press ups, got to 18, 15 sit ups and 21 dips. Third set got to 15 for pushups, 6 for situps(!) and 18 dips. Gave up after that for today as I haven't eaten yet and my arms don't know quite what has hit them.Normally I do more than this when training in the house but it is more spread out. Intensifying the exercise into a shorter period of time really does feel different though. Steeper learning curve than I expected for some things.
Cheers all
Foot update: Foot feels stiff in the mornings, stiff enough to barely be able to walk on it anyway. Think I might have to go see the doctor.
You might need to give yourself longer rests between circuits as the aim is to complete the reps. Try starting a stop watch and then have 4mins between start of circuit. This would mean you would finish in just under 24mins. When this becomes easy you drop the time to 3mins. This does not mean a 4min rest between circuits !
Eg
Round 1 start at 0mins
Round 2 start at 4mins
Round 3 start at 8mins
And so on. The 4mins includes the time taken to perform the circuit. When you get down to 3mins and you can complete the circuit then you know you are fitter
BenM77 said:
Well done mate. Circuits are a different game
You might need to give yourself longer rests between circuits as the aim is to complete the reps. Try starting a stop watch and then have 4mins between start of circuit. This would mean you would finish in just under 24mins. When this becomes easy you drop the time to 3mins. This does not mean a 4min rest between circuits !
Eg
Round 1 start at 0mins
Round 2 start at 4mins
Round 3 start at 8mins
And so on. The 4mins includes the time taken to perform the circuit. When you get down to 3mins and you can complete the circuit then you know you are fitter
Oh ok, yeah that sounds like it makes a lot of sense, I shall try that tomorrow You might need to give yourself longer rests between circuits as the aim is to complete the reps. Try starting a stop watch and then have 4mins between start of circuit. This would mean you would finish in just under 24mins. When this becomes easy you drop the time to 3mins. This does not mean a 4min rest between circuits !
Eg
Round 1 start at 0mins
Round 2 start at 4mins
Round 3 start at 8mins
And so on. The 4mins includes the time taken to perform the circuit. When you get down to 3mins and you can complete the circuit then you know you are fitter
Got a pull up bar bought, it wasn't the one recommended as that was out of stock in my area but I got this one which is similar but a bit cheaper http://www.argos.co.uk/static/Product/partNumber/9.... First impressions after assembly are that it is pretty damn firm in the doorway and shows no signs of bending/moving at all under pressure which is reassuring but it doesn't have the little legs to stabilise it for press up extensions, no real inconvenience so overall I'm pretty satisfied.
With the saved money I bought a jug blender for smoothies from Tesco
Score of the century. Went over a mates house last night, spied he had a bench being used as a clothes horse. A cheeky ask and it is mine for £30!
50Kg of weight, 2 types of bars, leg bit for sit ups, etc
Bargain. Will need some more weight but for £30 I can not complain at all!
ETA: also, today was better. first set of 25 was good, second of 21 was harder, third of 18 was ok, got almost exactly halfway through the fourth set of 15 and stopped. Little improvements every day
Yesterday I did 5 x 10 reps on the pull up bar in the evening and could feel it across my stomach this morning. Will repeat this later.
50Kg of weight, 2 types of bars, leg bit for sit ups, etc
Bargain. Will need some more weight but for £30 I can not complain at all!
ETA: also, today was better. first set of 25 was good, second of 21 was harder, third of 18 was ok, got almost exactly halfway through the fourth set of 15 and stopped. Little improvements every day
Yesterday I did 5 x 10 reps on the pull up bar in the evening and could feel it across my stomach this morning. Will repeat this later.
Edited by The Nur on Thursday 18th July 12:01
Hoofy! Just so you know I have read that "in place of a roadmap" page. A lot of information to take in!
I found my tdee at around 3025. My BMR is apparently 1756 and my body fat (using the naval research tape measure method I found online - no idea of how accurate this is) is around 18.5%. Measurements were made at roughly 5pm so apparently not the best time to do it but it can be done again if needs be.
Now,I have been watching what I eat and limiting myself a little, I'm getting the impression from the roadmap page that this is counter productive and I should be eating more to match what I exercise?
I'm a little confused to be honest and would really appreciate it if somebody could clarify what this all means. Am I eating too little?
Eta: apologies for being a spacky divot.
I found my tdee at around 3025. My BMR is apparently 1756 and my body fat (using the naval research tape measure method I found online - no idea of how accurate this is) is around 18.5%. Measurements were made at roughly 5pm so apparently not the best time to do it but it can be done again if needs be.
Now,I have been watching what I eat and limiting myself a little, I'm getting the impression from the roadmap page that this is counter productive and I should be eating more to match what I exercise?
I'm a little confused to be honest and would really appreciate it if somebody could clarify what this all means. Am I eating too little?
Eta: apologies for being a spacky divot.
Edited by The Nur on Thursday 18th July 17:19
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