PH Transformation Thread 2012 - Chat

[Ordinary_Chap]

Sushi said:

Lovely looking car, a new car is my reward when I hit goal, well not new but you know what I mean.
I need to work on my endurance as I managed to do the first 2.5 in 15 minutes but had nothing left in the tank for the second lap.

It will come, just keep working on it, assessing where you are and what you need to improve diet/training for longer/different intensity/different types of training etc.

Remember to reduce your calorie count as you lose weight also.

And it wont come as any surprise to you but the thinner you get the easier it will become to increase your performance up to the point where you reach your natural ability although I'd expect that to take sometime!

Lee

[Ordinary_Chap]

deadmau5 said:

Intermediate Fasting update: Week 4

I've been losing a steady 1lb per week on this diet and it's much easier and cheaper than the low-carbs diet I was on before. I was 13st 12lbs and now I'm 13st 8lbs. It's hard to compare them for effectiveness as I was 15st 7lbs when I started low-carbs, so weightloss at the start was rapid. I prefer this diet though, I was so sick of eating chicken breast by the end of low-carbs.

Typical day looks like so:

1pm - 2 x wraps or pittas with cottage cheese
5pm - protein shake and banana or peanut butter sandwich
8pm - gym
9pm - pasta or meat salad or jacket potatoes

Well if it gets you to your goals and it works for you then its all good.

You can argue the effectiveness of different diets and training plans but if you're making progress you're happy with then it really doesn't matter.

[Ordinary_Chap]

Squirrelofwoe said:

I've read through the entirety of this thread (and the previous one!) over the last week or so- reading it all from start to finish over a small period of time really highlights the truly amazing work you guys have achieved! Absolutely incredible, keep it up.

Also top work OC for providing the initial inspiration from your old threads, it shows what a bit of communal spirit/competition can do.

I've picked up no end of useful info too- I've always been very sport/fitness focussed but in terms nutrition/training routines etc I think I've learned more in one week reading these two threads (and related links) than in the two years since I started lifting weights!

I've really stepped it up a notch the last 6 weeks so these threads have been quite a timely discovery.

So you can all have an internet high-five (of zero monetary value) from me

Why thank you!

I found out more in 3 months at a weight lifting gym than I previously had in the past 5 years before that.

Let us know how you get on!

• high five in return! **

[Ordinary_Chap]

Lost_BMW said:

Ordinary_Chap said:

I found out more in 3 months at a weight lifting gym than I previously had in the past 5 years before that.

Go on, do share!

[Ordinary_Chap]

Lost_BMW said:

Ordinary_Chap said:

Lost_BMW said:

Ordinary_Chap said:

I found out more in 3 months at a weight lifting gym than I previously had in the past 5 years before that.

Go on, do share!

You know you want to really...

I know I want to do something....

[Ordinary_Chap]

Squirrelofwoe said:

Ordinary_Chap said:

Squirrelofwoe said:

I've read through the entirety of this thread (and the previous one!) over the last week or so- reading it all from start to finish over a small period of time really highlights the truly amazing work you guys have achieved! Absolutely incredible, keep it up.

Also top work OC for providing the initial inspiration from your old threads, it shows what a bit of communal spirit/competition can do.

I've picked up no end of useful info too- I've always been very sport/fitness focussed but in terms nutrition/training routines etc I think I've learned more in one week reading these two threads (and related links) than in the two years since I started lifting weights!

I've really stepped it up a notch the last 6 weeks so these threads have been quite a timely discovery.

So you can all have an internet high-five (of zero monetary value) from me

Why thank you!

I found out more in 3 months at a weight lifting gym than I previously had in the past 5 years before that.

Let us know how you get on!

• high five in return! **

I will continue to follow this and will no doubt be dipping in for advice at some point... Perhaps even now? sitting comfortably?!

My main objective (as it's always been) is to bulk up some more. I am most certainly an ectomorph with a VERY slight build- and I mean I've seen people classified as ectomorphs who look like bodybuilders compared to me! I play a heck of a lot of sports (mainly football), have always been able to eat what I like (and I have done!) and never really put on weight. But as of a couple years ago I decided I wanted to change and no longer be the skinny one- compounded by reaching the stage where I was beginning to retain more fat than I liked and desperately not wanting to be one of those skinny-fat types!

I'd always done some token weight lifting & body weight exercises since my late teens (i'm now 27), and I've always had pretty good cardio fitness from football, tennis, and a bit of competitive short distance running, so it was more a case of stepping up the intensity rather than starting from scratch. Anyhow, over the first year of lifting more regularly (with more structure & routine to the sessions) but still lifting purely at home, I managed to put on almost a stone of weight- taking me from a shade under 10stone to a shade under 11. My diet stayed roughly the same however, just increased (along with protein shakes).

I reached a plateau then where I just couldn't put anymore muscle on, and there I stayed for another 8 or so months. So about 6 weeks ago I figured I'd have a go at doing it properly- overhauled (cleaned up) the diet, joined a local gym (£19 a month wasn't to be sniffed at), and really try and make a go of it. The bulking effort will begin properly the end of the month as we are off to Ibiza in two weeks time so I've been using a high protein-low card diet to shift a bit of the stubborn body fat (waist area) gained from the last few years (with a certain success it must be said). Still regularly lifting, but just upping the cardio a touch combined with some short HIIT sessions after the weights.

After the holiday I want to see if I can have a decent shot at putting on some more muscle, in a perfect world another 1/2 - 1 stone of weight would be incredible. I've never had a problem with motivation- I actually really enjoy both the weights and the cardio sessions, plus my house mate is as committed as me (just a bit bigger) so there is always an element of competition too- I've just kind of reached the stage where I wonder if I can actually grow any more or whether I just have to accept my genetics and get used to it. For instance over the year where I gained the stone in weight, I was benching regularly but eventually reached the stage (just under 50Kg bench including bar) where I simply couldn't progress any further- and this is still the level I'm at now.

So yeah, any tips for a small, (but now not quite so skinny) guy who feels like he's reached his limits, to grow some more muscle will be greatly received! I am definately past the beginner stage so gains now seem boderline impossible to come by- I've got (in my opinion) pretty good muscle definition too, they are just small! I can row 2000m in a shade over 8mins, and run 2 miles (my personal benchmark) in under 13mins (which I'm over the moon with), however this fitness counts for sod all in the vanity stakes! Any suggestions of particular routines, specific exercises etc I will gladly try- I do love a challenge!

Key facts: 27yrs old, 5'11", most recent weight 64.5Kg, decent overall fitness, forearms like match-sticks

Apologies for the length of post, that's what it must feel like to go to confession!

Your post was very helpful. 99% of the time ectomorphs are simply people who need to eat more. (I'm 5'11 102kg).

Now when I say eat more, I mean good foods not anything.

So if you find yourself being naturally lean then eating more is pretty much always the answer if you are lifting hard enough and getting enough rest.

One of the most respected trainers in the world for instance will have ectomorphs's eat and keep eating until they start putting on bodyfat and yes everyone is able to do so with enough food. When you start gaining fat then you can either allow it to continue (for max growth), add cardio to keep it at bay or trim your diet. In the first instance given your weight I'd be inclined to gain some fat and muscle to start with.

So maximise the amount of protein you eat and keep eating until you find yourself gaining fat is a good starting point. I'd also try to drop cardio based work where possible to increase recovery time from weights.

Diet is the one area most people fail at.

[Ordinary_Chap]

Interesting TV show Lost, thanks for posting.

So to summarize; fasting good, too much protein bad!

[Ordinary_Chap]

fatpasty said:

After exercising nearly everyday for the last 5 weeks. I feel completely knackered and need to get some energy asap. What is best to eat to get my energy back. Going to have a night off tonight any suggestions on the food to intake.

Cheers chaps.

Just try to remember rest is important but also don't use it as a reason to slack.

I think the best approach is too have scheduled rest days and rest for say two weeks once every 3 months or so just so you give your body a chance to catch up and fully recover.

It's not just muscles that get built!

Lee

[Ordinary_Chap]

theshrew said:

You defo have to sleep which is my problem not enough of it.

Ive found the best cure for it is to knock one out roll over and zzzzzzz

[Ordinary_Chap]

Hoofy said:

I'm too worried about losing LBM. It was hard enough to create what little I have. Plus would it have the same effect if I'm already pretty lean or would I revert to "skinny fat"?

I think as long as you don't do it over extended periods (3 months or more) you'd be fine. Muscle doesn't just disappear although we all worry about it doing so!

[Ordinary_Chap]

didelydoo said:

Posted this in the 'What training..' thread, but thought some from this thread may also be interested, quite a good read (some of it is tongue in cheek)- http://chaosandpain.blogspot.co.uk/search?updated-...

Love that blog, its often funny and controversial.

And most certainly not safe for work!

Thanks for posting!

[Ordinary_Chap]

didelydoo said:

Ordinary_Chap said:

Love that blog, its often funny and controversial.

And most certainly not safe for work!

Thanks for posting!

Should probably have said NSFW

It's excellent, I've read everything in it, some great stuff there. The guy is extremely focused and arrogant, but is certainly (fanatically) dedicated and often says thing most others won't. (I personally like his 'F*ck you' attitude)

Yeah I love that type of attitude too, when I'm training I always try to adopt that approach.

For me its always been all or nothing, no half arsed lazy sloppy training. I hate lying to myself so I try to be as honest as possible and call myself out if I'm copping out when it gets difficult.

To many people are dishonest with themselves and that invariably means they are also dishonest with people who they speak with.

[Ordinary_Chap]

Sushi said:

formula for success (or how I figured out the secret of the underpants gnomes):
Steal underpants
Join gym
Join PH transformation challenge
Lose weight
Gain confidence
Use confidence to apply for your outgoing bosses job
Get job
Profit

I am now very much in the market for a cadillac escalade
Thank you guys for your tips, help, and advice, doing this has given me confidence to do things I would never have dreamed of previously!

If you don't get the underpants gnomes reference, watch more south park.

Good man, this is whats is all about.

I've a simple theory that for men to be the best they can be, they have an innate requirement to act like men and that means lifting big weights and staying in shape.

I mean lets face it everyone judges everyone else on their appearance and fat dudes get judged with the content they deserve because if you're fat then clearly you've got no respect for yourself so why should folk respect you? This is me being fairly harsh but I believe this is how many, not all but many see fat dudes. If you want to be successful in business where you need to work with people then you need to exude an air of success and that doesn't come from being the fat dude in the room. Not to mention those with healthy bodies nearly always are the ones that don't get sick and have tons of energy.

And on a personal level if you want a healthy relationship with your other half then you've got to keep the attraction levels high and lets face it I'm sure (although no direct experience ) that getting humped by a whale probably isn't the most fun in the world!

But pushing those bits aside when you look good you feel confident and when you're confident you're most likely to show the best you to the world.

Now the only remaining thing to sort out is your car choices!

[Ordinary_Chap]

Hoofy said:

Ordinary_Chap said:

Not to mention those with healthy bodies nearly always are the ones that don't get sick and have tons of energy.

Until you tweak a tendon!

Well nothing is ever gained without risk! And I'd prefer to live life rather than be scared of it!

[Ordinary_Chap]

Lost_BMW said:

Ordinary_Chap said:

Good man, this is whats is all about.

I've a simple theory that for men to be the best they can be, they have an innate requirement to act like men and that means lifting big weights and staying in shape.

I mean lets face it everyone judges everyone else on their appearance and fat dudes get judged with the content they deserve because if you're fat then clearly you've got no respect for yourself so why should folk respect you? This is me being fairly harsh but I believe this is how many, not all but many see fat dudes. If you want to be successful in business where you need to work with people then you need to exude an air of success and that doesn't come from being the fat dude in the room. Not to mention those with healthy bodies nearly always are the ones that don't get sick and have tons of energy.

And on a personal level if you want a healthy relationship with your other half then you've got to keep the attraction levels high and lets face it I'm sure (although no direct experience ) that getting humped by a whale probably isn't the most fun in the world!

But pushing those bits aside when you look good you feel confident and when you're confident you're most likely to show the best you to the world.

Now the only remaining thing to sort out is your car choices!

I'm going to seem overly sensitive with this response and probably out of favour on here but that is a narrow and not necessarily accurate view, even if it would be shared by many people. Probably intended as an encouragement but a bit of a slap to some folk on here who are overweight.

I am fat (still) though don't particularly look like it in clothes - but don't go holding your breath for a transformation photo - because for years my activity/diet balance was way out of kilter especially in periods of injury but I've worked my arse off for 30+ years in boxing, karate, weights, circuits etc. and have more than enough muscle, strength, fitness and energy to get through life OK. At 50+ years old and 20+ stone I'd bet I could out last, out train, out fight 90% of men including those half my age and size.

I don't/didn't like my appearance and did feel embarrassed meeting new clients but if being the fat dud(e) in the room is a barrier it didn't hold me back in my career because people knew/know to judge me for my intelligence, knowledge and skills. Fatter than most but able to land jobs at a national level with only a handful in my role in the country and able to keep/move on from them when others fell or stagnated because fat as I was/am they knew I did what they wanted and paid for, and more.

I'm not defending being fat, I don't think it's good, I won't stay fat and it does show a lack of personal care and respect - and for those who don't balance it out with exercise/fitness a selfish contempt for the health costs others may well baer - but still the view above is rather OTT and not necessarily accurate.

Edited by Lost_BMW on Tuesday 14th August 20:48

It's just a reality plain and simple, people judge others by appearance before everything else. EVERYONE does it, its not unique to me or a subset of people.

I'm not stating anyone is a lesser person for not being in shape but I am saying you we are all judged by appearance all the time, every day.

Anything can be overcome and doesn't need to hold us back but the judgement is final. There's lots of fat guys who are incredibly successful in business but people still judge them just the same even if business doesn't necessarily require someone to be able to run a 4 minute mile. It always helps to present the right image if you wish to get ahead the easy way but you can still get ahead down the less easy route.

For instance I bought an old school Impreza recently and suddenly folk are calling me a chav or wideboy and a client even went as far as saying its not becoming of someone of my rank in the company, I should be driving a BMW or Merc apparently and that is simply another form of judgement. Will it hold me back? Absolutely not but are people judging me? Absolutely.

And as a reformed fat dude I know what its like and I know how peoples perceptions changed towards me when I got slimmer, looked healthier and sharper.

[Ordinary_Chap]

Hoofy said:

Ordinary_Chap said:

Hoofy said:

Ordinary_Chap said:

Not to mention those with healthy bodies nearly always are the ones that don't get sick and have tons of energy.

Until you tweak a tendon!

Well nothing is ever gained without risk! And I'd prefer to live life rather than be scared of it!

Sure... I was being funny.

I am all for risk (threw in a decent job to start my own business, for a start).

Sorry dude, misunderstood and wasn't sure how to take it!

[Ordinary_Chap]

Lost_BMW said:

Ordinary_Chap said:

I'm not stating anyone is a lesser person for not being in shape but I am saying you we are all judged by appearance all the time, every day.

Post doesn't really respond to or reflect this comment though: "fat dudes get judged with the content[sic] they deserve"

Yeah that was a little gung-ho and I did contradict myself there but there are some simple truths that we cannot get away from.

It was meant to be in the spirit of change and all of the points still stand but I apologise if I offended anyone with that which is a pretty brutal and probably a little unfair post.

Lee

[Ordinary_Chap]

Lost_BMW said:

Fair enough - I'm over it!

Thanks man.

Lee

[Ordinary_Chap]

Bolognese said:

This is a great couple of vids from bodybuilder Kai Greene. Even if your not into the bodybuilding stuff he is a really interesting guy:

http://www.youtube.com/watch?v=i1pjY1mDAa8 Part 1

http://www.flexonline.com/training/videos/muscleme... part 2.

Part 3 is not out yet.

Thanks for posting, I will take a look later.

I love Kai's stuff and think he's a inspirational chap.

[Ordinary_Chap]

Muncle Trogg said:

Sushi said:

Apologies for not posting in here as much as I should but the new job is keeping me pretty busy.
I've made some steady progress and hit 98.5kg yesterday, which is exactly 30kg off where I started, I was going to post up some pics but as Sept 1 is so close I'll hold off til the final reveal
Hows everyone else going? My eating recently has gone to pot, but I've managed to keep the weight at bay by hitting the gym fairly hard.
As a little reward to myself for getting the job I've signed my wife and I up for personal training, so I've set a goal of looking like the rock in the next 2 years. Not huge fast 5 rock, but well defined bulky rock from walking tall.
Hope you're all still kicking ass and ready for 1st Sept.

30kg is a top effort, well done to you sir!

I've dropped just a bit over 10kg but the weight seems to have plateaued for now as been forced to stop training due to shin splints, brought on by introducing hills into my training runs and wearing off the shelf running shoes with no support. My 2 weeks of rest are almost up so the plan is to dust off the bike and get in some miles on that to get fitness back up. Will be getting a gait analysis done this weekend and will treat myself to some decent running shoes to help correct my over-pronation.

I feel for you, I suffer badly with shin splints from years of running on hard surfaces in boots when I was in the military.

I was offered an operation but decided to work around it by being careful on where/how I run.

I found running on grass/gravel/mud helps a great as does stretching with some ankle stretches and just moderating how much I run.

For me though its not the end of the world as I much prefer to weight lift these days but still try to run one to twice a week.