PH Transformation Winter Thread 2012 - Chat
Discussion
theshrew said:
I looked this up yesterday as i want to try and get some more carbs down me just to see what happens.
Anyway i think you are ok with rice in a sealed container in the fridge for about 4 days or frozen for about 6 months. I just heated some up at lunch not got the s
ts yet lol.
If you look what bodybuilders do they cook and store loads of stuff for days even upto a weeks worth of stuff at once.
I might give this a try then, provided you're not now glued to the throne.Anyway i think you are ok with rice in a sealed container in the fridge for about 4 days or frozen for about 6 months. I just heated some up at lunch not got the s
ts yet lol. If you look what bodybuilders do they cook and store loads of stuff for days even upto a weeks worth of stuff at once.
Im trying it this week so will let you no how i go on.
Also had a top tip for using a George Forman i tried it last week.
Instead of just plonking your chicken or whatever onto the grill put it on foil then fold the foil over it before you shut the lid. Obv leave the bottom open so the juices can run out like it would anyway.
The chicken stays a lot more moist and the outside doesnt get tough / slightly browned and its less cleaning. Its really good defo worth a try
Also had a top tip for using a George Forman i tried it last week.
Instead of just plonking your chicken or whatever onto the grill put it on foil then fold the foil over it before you shut the lid. Obv leave the bottom open so the juices can run out like it would anyway.
The chicken stays a lot more moist and the outside doesnt get tough / slightly browned and its less cleaning. Its really good defo worth a try
Is to late to start this?
Currently attempting a clean bulk, up about 6lbs since starting beginning of september.
Following an advanced GVT type programme for 60 days and have generally upped food intake inc. carbs around workouts. working well so far. Aiming for a double BW Deadlift and Squat, bench is ok at 1.5 BW currently.
6ft and started at about 13.6st (post ibiza) very lean. Up at just over 14st now around 12-15% BF feeling much fuller / thicker.
Finding it much easier to put weight on from being quite lean before, not following a strict diet as such but generally aim for around 40-50g of protein per meal with veg / complex carbs. Having the Poliquin Meat & Nut Breafast or Omlettes in the morning and snack on nuts / meat / fruit during the day.
Stick to one protein shake a day PWO 50g whey / 100g Carbs plus creatine etc.
I don't think there is a day i dont have some kind of DOMS!
Currently attempting a clean bulk, up about 6lbs since starting beginning of september.
Following an advanced GVT type programme for 60 days and have generally upped food intake inc. carbs around workouts. working well so far. Aiming for a double BW Deadlift and Squat, bench is ok at 1.5 BW currently.
6ft and started at about 13.6st (post ibiza) very lean. Up at just over 14st now around 12-15% BF feeling much fuller / thicker.
Finding it much easier to put weight on from being quite lean before, not following a strict diet as such but generally aim for around 40-50g of protein per meal with veg / complex carbs. Having the Poliquin Meat & Nut Breafast or Omlettes in the morning and snack on nuts / meat / fruit during the day.
Stick to one protein shake a day PWO 50g whey / 100g Carbs plus creatine etc.
I don't think there is a day i dont have some kind of DOMS!
Cool idea - I cook all my next day's meals in one go and then dump the plates into hot water with washing up liquid and they literally wipe clean after ten mins. I also use a zero fat cooking spray which also helps.
Have to say that the Foreman Grill is the best useless thing my wife has ever bought. She used it once or twice and then is was consigned to the back of a cupboard until I started this program. It has been indispensable so far and it will get plenty of use in the future as well.
Have to say that the Foreman Grill is the best useless thing my wife has ever bought. She used it once or twice and then is was consigned to the back of a cupboard until I started this program. It has been indispensable so far and it will get plenty of use in the future as well.
Was chatting to someone about weight loss. She was of the opinion that as we age, getting fat is inevitable. I flashed my abdomen.
"Oh my God, it's just skin!"
"Yep, and I'm 40." (Older than her.)
"What are those diagonal lumps on the side?
"
"Oh, they're obliques."
"How do you get them??"
"Exercise."
She was all ears about getting trim after that.
Felt good for the rest of the day.
As an aside, I used to be embarrassed about baring "too much skin" in public. Nowadays, I don't give a st. 
I might even wear shorts again, which I haven't done since my late teens. (I quite like my new thighs thanks to squats of various types.)
"Oh my God, it's just skin!"
"Yep, and I'm 40." (Older than her.)
"What are those diagonal lumps on the side?
""Oh, they're obliques."
"How do you get them??"
"Exercise."
She was all ears about getting trim after that.
Felt good for the rest of the day.
As an aside, I used to be embarrassed about baring "too much skin" in public. Nowadays, I don't give a s
t. I might even wear shorts again, which I haven't done since my late teens. (I quite like my new thighs thanks to squats of various types.)I think I'll join you on this, I keep starting to get fit and then stop for varying reasons 
I think I've sorted the diet out, I think I have my weights sorted out and I think the cardio between weights is ok....I'll stick it up here and see what you think as it's probably all wrong
My aim is to lose the excess fat and then try and build the muscle again, I have 9 years of muscle turned to fat to get rid of
I think I've sorted the diet out, I think I have my weights sorted out and I think the cardio between weights is ok....I'll stick it up here and see what you think as it's probably all wrong
My aim is to lose the excess fat and then try and build the muscle again, I have 9 years of muscle turned to fat to get rid of
Cheers!
Well the meals during weight loss will be (as well as plenty of water during the day)
Breakfast - Oats w/milk OR Jam on Oatmeal toast (2 slices)
Lunch - 4 x lean bacon rashers & 2 eggs OR Tuna Salad OR Mackeral fillets OR Ham Omlette
Dinner - Chicken (in spice) OR Pork fillets OR Fish with home made potato wedges and assorted veg
Exercise
Sunday - Hockey training (couple of hours)
Monday - Hockey training (hour) and a weights session
Tuesday - Hour of jogging or cycling plus half hour on rowing machine
Wednesday = Weights
Thursday - Hour of jogging or cycling plus half hour on rowing machine
Friday - Weights
Saturday - rest!
For the weights I was looking at this http://scoobysworkshop.com/intermediate-workout-pl... , but was hoping for some advice before starting as some places say that you should have a day dedicated to a body area but others say not to. I did do weights when I played rugby (roughly ten years ago) but I'm aware that training plans have probably changed a lot since then and my memory of the weights plan is not the best! I do all of my weights at home with free-weights and a bench so need something that would be accessible with the equipment I have.
I was also wondering, is a protein shake after exercise ok during weightloss or should they only be used during muscle building? I use a standard whey protein.
Thanks and look forward to starting! (Will get pics and stats up in the other thread on Monday)
Well the meals during weight loss will be (as well as plenty of water during the day)
Breakfast - Oats w/milk OR Jam on Oatmeal toast (2 slices)
Lunch - 4 x lean bacon rashers & 2 eggs OR Tuna Salad OR Mackeral fillets OR Ham Omlette
Dinner - Chicken (in spice) OR Pork fillets OR Fish with home made potato wedges and assorted veg
Exercise
Sunday - Hockey training (couple of hours)
Monday - Hockey training (hour) and a weights session
Tuesday - Hour of jogging or cycling plus half hour on rowing machine
Wednesday = Weights
Thursday - Hour of jogging or cycling plus half hour on rowing machine
Friday - Weights
Saturday - rest!
For the weights I was looking at this http://scoobysworkshop.com/intermediate-workout-pl... , but was hoping for some advice before starting as some places say that you should have a day dedicated to a body area but others say not to. I did do weights when I played rugby (roughly ten years ago) but I'm aware that training plans have probably changed a lot since then and my memory of the weights plan is not the best! I do all of my weights at home with free-weights and a bench so need something that would be accessible with the equipment I have.
I was also wondering, is a protein shake after exercise ok during weightloss or should they only be used during muscle building? I use a standard whey protein.
Thanks and look forward to starting! (Will get pics and stats up in the other thread on Monday)
Edited by Happy82 on Saturday 29th September 22:08
Weighed in on Friday and was pleasantly surprised to see I was 2 kilos down from 89 to 87! That's halfway to my short term goal which is 85 by my next half marathon in mid October.
Friday was a heavy night so I expect to have put on a little bit again, yesterday was a 35 mile bile ride broken up by various pubs which was excellent fun!
Friday was a heavy night so I expect to have put on a little bit again, yesterday was a 35 mile bile ride broken up by various pubs which was excellent fun!
Ordinary_Chap said:
theshrew said:
lordgrover said:
That sounds like a top tip, assuming it does no harm to the grill plates?
Thanks.
Not noticed anything on mine and ive probably cooked 10+ so far on it. Thanks.
Thanks chaps!
Going for my first weights session again this week looking forward to it. Think i might be a little sore this week.
Swimming is going well so far :-) Dont like the getting up early bit tho :-(
For you lot that train early in the morning do you eat before you train or eat when you have finnished ?
Swimming is going well so far :-) Dont like the getting up early bit tho :-(
For you lot that train early in the morning do you eat before you train or eat when you have finnished ?
Funny how it works - Week five's legs of the program was a strong workout and while I was tired afterwards, I didn't really get that 'collapsing' feel which I've had before - however, I can really feel it today. I can tell that I had a good session. More so than some of the other recent leg workouts.
So, now in Week Six, only a few days away from the half way point of the program. I'm pleased that I've got this far. I'm looking forward to every workout and find myself fidgety on the rest days. I can now tell you which supermarkets do the best chicken breasts throughout Dubai - Carrefour, if anyone wants to know - HyperPanda are the worst.
Change so far - I lost a bit of weight at the beginning but it now seems to have stabilised and is hovering around the 71kg/72kg mark - this means I'm managing my meals well as I'm losing inches around my waist but adding some mass in the right areas. I'm worried about losing too much weight as I'll just end up as a beanpole otherwise. Lifts are improving as well and I had a great chest workout where I got to the next size dumbbells on the third set for 8 reps. Was a bit of a milestone for me. Also doing the last workout for legs and doing 2 x 20 reps of squats (don't have leg press machine) with over half my bodyweight on the bar might not sound like a lot for some of you guys, but for me with my skinny pins, it was another achievement that makes me want to work even harder and get to the next level.
Things I'd like to improve - back workouts. Having trouble really hitting the lats and getting that 'connection' with them when doing pulldowns or chins. I seem to put far too much effort in with my arms and they get shagged before my back does. Any help or ideas for this would be good.
Anyway - onwards and upwards!
So, now in Week Six, only a few days away from the half way point of the program. I'm pleased that I've got this far. I'm looking forward to every workout and find myself fidgety on the rest days. I can now tell you which supermarkets do the best chicken breasts throughout Dubai - Carrefour, if anyone wants to know - HyperPanda are the worst.
Change so far - I lost a bit of weight at the beginning but it now seems to have stabilised and is hovering around the 71kg/72kg mark - this means I'm managing my meals well as I'm losing inches around my waist but adding some mass in the right areas. I'm worried about losing too much weight as I'll just end up as a beanpole otherwise. Lifts are improving as well and I had a great chest workout where I got to the next size dumbbells on the third set for 8 reps. Was a bit of a milestone for me. Also doing the last workout for legs and doing 2 x 20 reps of squats (don't have leg press machine) with over half my bodyweight on the bar might not sound like a lot for some of you guys, but for me with my skinny pins, it was another achievement that makes me want to work even harder and get to the next level.
Things I'd like to improve - back workouts. Having trouble really hitting the lats and getting that 'connection' with them when doing pulldowns or chins. I seem to put far too much effort in with my arms and they get shagged before my back does. Any help or ideas for this would be good.
Anyway - onwards and upwards!
Asterix said:
Things I'd like to improve - back workouts. Having trouble really hitting the lats and getting that 'connection' with them when doing pulldowns or chins. I seem to put far too much effort in with my arms and they get shagged before my back does. Any help or ideas for this would be good.
Anyway - onwards and upwards!
Im far from a expert on weights but i had the same problem. Just change your grip on the bar put your hands further apart ( if i remeber correctly ) seemed to work a lot better for me and didnt hit the bi's as much. Anyway - onwards and upwards!
Just come back from holiday so the winter shape up starts today.
Goals - Reduced body fat and bulk up a touch. (the same old!)
Cardio 3 times a week with 2 weight workouts plus a footie match on sats and Sunday rest.
Haven't sorted gym workouts yet. Cardio workouts will come from the Insanity workouts. They worked very well for me a couple of months ago dropping a good 9 pound in a month. So hopefully the combination of the two should work well for me.
Will post workout plans and pictures asap.
theshrew said:
For you lot that train early in the morning do you eat before you train or eat when you have finnished ?
I train at 7am, I have a protein shake with 20g of oats at 6am, and a full fat greek yoghurt with oat biscuits or fruit at 9:30.Asterix said:
Things I'd like to improve - back workouts. Having trouble really hitting the lats and getting that 'connection' with them when doing pulldowns or chins. I seem to put far too much effort in with my arms and they get shagged before my back does. Any help or ideas for this would be good.
I try and focus on bringing my elbows down to my sides rather than initiating the pull with my forearms. If that makes any sense.Gassing Station | Health Matters | Top of Page | What's New | My Stuff