PH Losers 2019 - Anyone want to join me?
Discussion
addictivev8 said:
Hi all,
Long time PH lurker here... finally joined up after spotting this thread.
Is it too late to join in on the fun and games? I've got a huge amount to loose and the support wouldn't go amiss.
Thanks!
Never too late! Join in - it helps to share and keep motivated. Long time PH lurker here... finally joined up after spotting this thread.
Is it too late to join in on the fun and games? I've got a huge amount to loose and the support wouldn't go amiss.
Thanks!
Coolbanana said:
Never too late! Join in - it helps to share and keep motivated.
Thanks mate. It's shockingly bad...
30 years old, 129kg and 5"8, stocky build; spent many years on and off in the gym hitting the iron staying in reasonable shape. Best shape I was in was probably 10 years ago now weighing in just shy of 90kg. Bunch of injuries since and bad lifestyle choices have led me to what almost feels like the point of no return. Long way to go now but will try and keep you good folk posted on my progress.
Thanks for the support.
AMC7 said:
Thanks mate.
It's shockingly bad...
30 years old, 129kg and 5"8, stocky build; spent many years on and off in the gym hitting the iron staying in reasonable shape. Best shape I was in was probably 10 years ago now weighing in just shy of 90kg. Bunch of injuries since and bad lifestyle choices have led me to what almost feels like the point of no return. Long way to go now but will try and keep you good folk posted on my progress.
Thanks for the support.
Far from an impossible task though. Find a balance between a calorie deficit / work and exercise energy requirement that you can cope with and go with that to start with. It's shockingly bad...
30 years old, 129kg and 5"8, stocky build; spent many years on and off in the gym hitting the iron staying in reasonable shape. Best shape I was in was probably 10 years ago now weighing in just shy of 90kg. Bunch of injuries since and bad lifestyle choices have led me to what almost feels like the point of no return. Long way to go now but will try and keep you good folk posted on my progress.
Thanks for the support.
I cut out some of the worst carb offenders for the duration of my diet and tried to focus on protein being higher although it was often 50/50 in practice in my case. I am an advocate of exercise; if not for any other reason than to maintain as much muscle mass as possible during your diet. In my case, I do a lot of exercise - the Gym Trainers told me today I'm addicted to cardio! - and so the calories I burn are significant and did make a large impact upon helping with a calorie deficit, and hence lose weight more rapidly.
When I started, my goals were quite modest, 2kg a month. I found I actually enjoyed the process and the weight loss and general feeling of increasing fitness was self-motivating and I lost weight much more quickly. But, it isn't a race, the important thing is to find what works for you at a pace you are comfortable with and sticking with it.
Coolbanana said:
Far from an impossible task though. Find a balance between a calorie deficit / work and exercise energy requirement that you can cope with and go with that to start with.
I cut out some of the worst carb offenders for the duration of my diet and tried to focus on protein being higher although it was often 50/50 in practice in my case. I am an advocate of exercise; if not for any other reason than to maintain as much muscle mass as possible during your diet. In my case, I do a lot of exercise - the Gym Trainers told me today I'm addicted to cardio! - and so the calories I burn are significant and did make a large impact upon helping with a calorie deficit, and hence lose weight more rapidly.
When I started, my goals were quite modest, 2kg a month. I found I actually enjoyed the process and the weight loss and general feeling of increasing fitness was self-motivating and I lost weight much more quickly. But, it isn't a race, the important thing is to find what works for you at a pace you are comfortable with and sticking with it.
Thank you mate, in theory with all the years of training I have a good idea as to what I should be doing but just struggle to stick it out. I cut out some of the worst carb offenders for the duration of my diet and tried to focus on protein being higher although it was often 50/50 in practice in my case. I am an advocate of exercise; if not for any other reason than to maintain as much muscle mass as possible during your diet. In my case, I do a lot of exercise - the Gym Trainers told me today I'm addicted to cardio! - and so the calories I burn are significant and did make a large impact upon helping with a calorie deficit, and hence lose weight more rapidly.
When I started, my goals were quite modest, 2kg a month. I found I actually enjoyed the process and the weight loss and general feeling of increasing fitness was self-motivating and I lost weight much more quickly. But, it isn't a race, the important thing is to find what works for you at a pace you are comfortable with and sticking with it.
Muscle memory has treated me well as i'm seeing pretty good muscle gains already along with increases in strength. I've lost a bit of fat so far which is a good thing; just need to dial in the nutrition side of things. Have been focusing on a upper/lower body split in the gym which seems to be working quite well.
I haven't set a goal specifically; would just be nice to be able to wear a T shirt in the summer without my jiggly bits poking so far out lol.
Going to hit the gym tonight and try a cardio circuit of sorts to mix things up; battle ropes, heavy bag, sled push that sort of thing.
Edited by AMC7 on Thursday 18th April 10:40
First of ten days off today. No excuse not to go to the gym! Although I'll find a reason!
Started with a 1km run. First two minutes is a walk at 6KPH to get warmed up. Then its run until I get to 1KM. 7.19 minutes today. A minute faster than last time. I have no idea what is good.
Weights time! Really enjoying these at the moment.
Squat 5 x 5 all at 40kg - will up to 50kg next time
Deadlift 1 x 5 40kg - will up to 60kg next time - First time doing these and wanted to make sure my form is correct. Weight was way to light
Overhead press - 5 x 5 20kg for first, 30kg for next two, back to 20kg for last two - hated this one...
Bent over row 5 x 5 - 40kg for all - will up to 50kg next time I think
Bench press 3 x 8 40kg for all - will up to 45kg next time
Bicep curls - 3 x 8 25kg for all - will up to 30kg next time
I used to hate squats but enjoying them! Was always put off by deadlifts for some reason.
Back tomorrow, but thinking it will most likely just be some cardio work. Don't want to over do it with weights. Will go Saturday for weights again. Off Sunday and then back Monday.
Started with a 1km run. First two minutes is a walk at 6KPH to get warmed up. Then its run until I get to 1KM. 7.19 minutes today. A minute faster than last time. I have no idea what is good.
Weights time! Really enjoying these at the moment.
Squat 5 x 5 all at 40kg - will up to 50kg next time
Deadlift 1 x 5 40kg - will up to 60kg next time - First time doing these and wanted to make sure my form is correct. Weight was way to light
Overhead press - 5 x 5 20kg for first, 30kg for next two, back to 20kg for last two - hated this one...
Bent over row 5 x 5 - 40kg for all - will up to 50kg next time I think
Bench press 3 x 8 40kg for all - will up to 45kg next time
Bicep curls - 3 x 8 25kg for all - will up to 30kg next time
I used to hate squats but enjoying them! Was always put off by deadlifts for some reason.
Back tomorrow, but thinking it will most likely just be some cardio work. Don't want to over do it with weights. Will go Saturday for weights again. Off Sunday and then back Monday.
Well done to everyone sticking with it and welcome to the noobz! Weighed in today and have finally cracked 97kg having been stuck here for the better part of a month! Pretty pleased with that but still a long way but sticking with it has been worthwhile, I am in better shape than I have ever been which is nice and feel more confident in a Tshirt than ever before (almost have a flat stomach now!) also have dropped two inches off my waist which is nice but also a pain as I now need new jeans 
LosingGrip said:
Squat 5 x 5 all at 40kg - will up to 50kg next time
Deadlift 1 x 5 40kg - will up to 60kg next time - First time doing these and wanted to make sure my form is correct. Weight was way to light
Overhead press - 5 x 5 20kg for first, 30kg for next two, back to 20kg for last two - hated this one...
Bent over row 5 x 5 - 40kg for all - will up to 50kg next time I think
Bench press 3 x 8 40kg for all - will up to 45kg next time
Bicep curls - 3 x 8 25kg for all - will up to 30kg next time
I used to hate squats but enjoying them! Was always put off by deadlifts for some reason.
Not quite sure about the curls (or why you're even doing them), but the rest is close to SL 5x5 - I'd follow that to the letter, esp as a beginner.Deadlift 1 x 5 40kg - will up to 60kg next time - First time doing these and wanted to make sure my form is correct. Weight was way to light
Overhead press - 5 x 5 20kg for first, 30kg for next two, back to 20kg for last two - hated this one...
Bent over row 5 x 5 - 40kg for all - will up to 50kg next time I think
Bench press 3 x 8 40kg for all - will up to 45kg next time
Bicep curls - 3 x 8 25kg for all - will up to 30kg next time
I used to hate squats but enjoying them! Was always put off by deadlifts for some reason.
30kgs OHP is likely too heavy starting out - stick to 20kgs (empty bar) until you can comfortably do 5x5, then increase by 2.5kgs. Similarly, upping squat to 50kgs is a big jump if you're not used to it - entirely do-able I'm sure, but you need to build slowly - it's not a race.
So here is a question.
I tend to exercise twice a day, first at around lunchtime and the other in the evening. In most instances I am hungry when I start and ravenous some 30 minutes after I finish.
Would I be better off eating before hand and not being hungry when I start? Or is what I am doing ok? I am happy working out when hungry, don't really notice once I start and I am careful not to over eat when I do because I am that much more hungry IYSWIM?
I tend to exercise twice a day, first at around lunchtime and the other in the evening. In most instances I am hungry when I start and ravenous some 30 minutes after I finish.
Would I be better off eating before hand and not being hungry when I start? Or is what I am doing ok? I am happy working out when hungry, don't really notice once I start and I am careful not to over eat when I do because I am that much more hungry IYSWIM?
Difficult one. I feel horrendous if I eat too soon to exercise and it actually makes me significantly slower.
I think if you eat enough in advance it might be an advantage for stamina and power but on the other hand, you might be inclined to eat after as well, which would mean more calories overall?
I find that eating afterwards means I’m thinking about the fact that I’ve exercised and not to spoil it by stuffing my face!
I think if you eat enough in advance it might be an advantage for stamina and power but on the other hand, you might be inclined to eat after as well, which would mean more calories overall?
I find that eating afterwards means I’m thinking about the fact that I’ve exercised and not to spoil it by stuffing my face!
geeks said:
So here is a question.
I tend to exercise twice a day, first at around lunchtime and the other in the evening. In most instances I am hungry when I start and ravenous some 30 minutes after I finish.
Would I be better off eating before hand and not being hungry when I start? Or is what I am doing ok? I am happy working out when hungry, don't really notice once I start and I am careful not to over eat when I do because I am that much more hungry IYSWIM?
I can't say I know what a Nutritionist etc would advise but what has worked for me is a cereal bar circa 80 calories and a can of Red Bull No Sugar, the diet light blue can, 10 calories about 30 mins before gym. I tend to exercise twice a day, first at around lunchtime and the other in the evening. In most instances I am hungry when I start and ravenous some 30 minutes after I finish.
Would I be better off eating before hand and not being hungry when I start? Or is what I am doing ok? I am happy working out when hungry, don't really notice once I start and I am careful not to over eat when I do because I am that much more hungry IYSWIM?
The caffeine can be had from coffee too, I just dislike coffee.
LordGrover said:
Not quite sure about the curls (or why you're even doing them), but the rest is close to SL 5x5 - I'd follow that to the letter, esp as a beginner.
30kgs OHP is likely too heavy starting out - stick to 20kgs (empty bar) until you can comfortably do 5x5, then increase by 2.5kgs. Similarly, upping squat to 50kgs is a big jump if you're not used to it - entirely do-able I'm sure, but you need to build slowly - it's not a race.
It's this one. 30kgs OHP is likely too heavy starting out - stick to 20kgs (empty bar) until you can comfortably do 5x5, then increase by 2.5kgs. Similarly, upping squat to 50kgs is a big jump if you're not used to it - entirely do-able I'm sure, but you need to build slowly - it's not a race.
https://www.muscleandstrength.com/workouts/jason-b...
Seems to be highly rated as well as SL, but hits a few more groups.
Weights last time were fairly easy. Hence upping them. Only one i really found hard was the OHP at 30kg which will be going down to 20kg, maybe 25kg as 20kg was way to light.
Another gym session done...a lot busier compared to last time with ten people there! It's so much nicer when its a quieter gym. Wish I had gone there ages ago! Be interesting to see what its like when the schools go back as there is a school attached and the students use it during PE etc.
Didn't up the weights today as I went yesterday. Only went as I was bored and got a few dirty days ahead. 1km run in 7:45 minutes. 30 seconds (ish) slower than yesterday, but ran the last .30km at 12KPH. Going to up the distance to 1.5km on Monday. It wont all be running however.
Squats 40kg
Bench 50kg (Ok this was heavier but had to use the smith machine which made it a lot easier)
Barbell Rows 35kg
All 5 x 5 for them
Shrugs, tricep extensions and bicep curls again 3 x 8
BBQ tomorrow around the inlaws...they are massive feeders. Got to be careful not to eat loads! Not drinking thankfully as I've got work (part time job) Sunday morning. Up at 0500 as she lives so far away from work
Didn't up the weights today as I went yesterday. Only went as I was bored and got a few dirty days ahead. 1km run in 7:45 minutes. 30 seconds (ish) slower than yesterday, but ran the last .30km at 12KPH. Going to up the distance to 1.5km on Monday. It wont all be running however.
Squats 40kg
Bench 50kg (Ok this was heavier but had to use the smith machine which made it a lot easier)
Barbell Rows 35kg
All 5 x 5 for them
Shrugs, tricep extensions and bicep curls again 3 x 8
BBQ tomorrow around the inlaws...they are massive feeders. Got to be careful not to eat loads! Not drinking thankfully as I've got work (part time job) Sunday morning. Up at 0500 as she lives so far away from work
Got back from a week away last night, weighed myself this morning... not looking good
Hopefully it’ll be ok tomorrow, I feel like I should have lost a fair chunk, I spent all week either cycling or hiking and I was careful what I ate, despite staying in hotels and eating out every night.
Really don’t want to fall behind, especially after a week of exercise, I think that’d set me back mentally.
Hopefully it’ll be ok tomorrow, I feel like I should have lost a fair chunk, I spent all week either cycling or hiking and I was careful what I ate, despite staying in hotels and eating out every night.
Really don’t want to fall behind, especially after a week of exercise, I think that’d set me back mentally.
Managed to loose a pound and a half yesterday in one day.
Went on a huge 8 hour walk up a mountain, about 3000kcals of activity. Eat about 1400kcals. So a huge deficit, close to 4000kcals.
Thought I loose about a pound, guess the extra might be dehydration.
So 76.5kg, will be the first time in over 15 years if I can get below that next week.
Went on a huge 8 hour walk up a mountain, about 3000kcals of activity. Eat about 1400kcals. So a huge deficit, close to 4000kcals.
Thought I loose about a pound, guess the extra might be dehydration.
So 76.5kg, will be the first time in over 15 years if I can get below that next week.
Robmarriott said:
Hopefully it’ll be ok tomorrow, I feel like I should have lost a fair chunk.
Panic over, I’m down to 106.2kg. 0.6kg off from last week which is disappointing considering the amount of calories I’ve burned this week but it’s still down.Only half a kilo left to go and I’m half way to my goal for the whole year!
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