Lee's challenge part 2!

[okgo]

Well done.

Any figures on the lifts mate?

I went through your stage, and was bigger than that in the arms and similar the shoulders, its just cutting the fat off and keeping it there which is the issue, I've changed tact somewhat and although still carry a lot of muscle mass am losing weight all the time, but not sure what will happen to the muscle.

[Bill]

What is "the mediterranean diet"?

[Ordinary_Chap]

okgo said:

Well done.

Any figures on the lifts mate?

I went through your stage, and was bigger than that in the arms and similar the shoulders, its just cutting the fat off and keeping it there which is the issue, I've changed tact somewhat and although still carry a lot of muscle mass am losing weight all the time, but not sure what will happen to the muscle.

As I go through I will put them down but I don't think I'm very strong for my size.

The last time I cut I lost a lot of muscle so this time I will try to protect it as much as I can by doing things like lower HR cardio.

I'd agree my arms also aren't big enough really compared to other body parts.

[Ordinary_Chap]

Bill said:

What is "the mediterranean diet"?

http://en.wikipedia.org/wiki/Mediterranean_diet

[RemainAllHoof]

Ordinary_Chap said:

Do you class whole milk and cheese as unprocessed carbs? You don't even know what you're trying to argue.

Certainly, I've got confused in the last couple of posts. Good luck with your challenge.

[Ordinary_Chap]

RemainAllHoof said:

Ordinary_Chap said:

Do you class whole milk and cheese as unprocessed carbs? You don't even know what you're trying to argue.

Certainly, I've got confused in the last couple of posts. Good luck with your challenge.

Thank you I appreciate that.

Lee

[jimbobsimmonds]

Bookmarked...

My diet is pretty much in check (bar 2 slices of bread a day, tuna sandwich usually; and tomato/brown sauce but I think the riding to work 4 times a week will probably balance that out); just need to lay off the drink...

[Ordinary_Chap]

jimbobsimmonds said:

Bookmarked...

My diet is pretty much in check (bar 2 slices of bread a day, tuna sandwich usually; and tomato/brown sauce but I think the riding to work 4 times a week will probably balance that out); just need to lay off the drink...

Thanks Jimbo, I think you'll do well from our chats if you kick the booze!

[Ordinary_Chap]

So tonight was legs.

Leg extension 3 x 8 @ 70kg
Squat 1 x 8 @ 60kg then 3 x 8 @ 100kg (generally don't go to failure unless I've got a spotter handy)
Leg press 3 x 10 @ 200kg
Leg curl 3 x 8 @ 50kg

[jimbobsimmonds]

Ordinary_Chap said:

Thanks Jimbo, I think you'll do well from our chats if you kick the booze!

I promise, I down to one night a weekend (from an average of 5 a fortnight), and with all my army stuff coming up I'm going to have enforced beer abstinence for at least 6 weeks between now and July...

Weird how I lost no weight last week though. Despite cycling half an hour to work and half hour back, running a couple of miles 3 times and a 12 km walk over Bluebell hill. Granted, I had a pack of mini eggs and a bag of crips and 7 pints of beer but that is no worse than usual, in fact, that is quite good...

Going to try and go a whole week eating no crap at all. And although I can't stay in on Friday (got to go up the pub, seriously... have to go see someone up there, wont hit the town after.... and see if the weight remains steady. If it does I am cheating the laws of thermodynamics...

[Ordinary_Chap]

If you're not losing weight after lots of exercise then you've got to look at your diet.

Honestly I find once I've got rid of the carbs my cravings disappear and I start to lose weight quickly with a good level of exercise.

I'd like to see you really nail your diet for just a few months and see where it takes you!

[jimbobsimmonds]

Ordinary_Chap said:

If you're not losing weight after lots of exercise then you've got to look at your diet.

Honestly I find once I've got rid of the carbs my cravings disappear and I start to lose weight quickly with a good level of exercise.

I'd like to see you really nail your diet for just a few months and see where it takes you!

Well, here we go... Like I said, pub on friday and mate's 21st the Friday after they will be my only vices. TA the weekend after so no beer then

[Ordinary_Chap]

jimbobsimmonds said:

Ordinary_Chap said:

If you're not losing weight after lots of exercise then you've got to look at your diet.

Honestly I find once I've got rid of the carbs my cravings disappear and I start to lose weight quickly with a good level of exercise.

I'd like to see you really nail your diet for just a few months and see where it takes you!

Well, here we go... Like I said, pub on friday and mate's 21st the Friday after they will be my only vices. TA the weekend after so no beer then

Good luck with the TA, once you can do it you can change your name to 'Weekend Warrior'! Joking aside its a great experience! I did 7 years in the RN.

[jimbobsimmonds]

Ordinary_Chap said:

Good luck with the TA, once you can do it you can change your name to 'Weekend Warrior'! Joking aside its a great experience! I did 7 years in the RN.

Lol, cheers. Think I'm the only person ever to go into the Army to decrease their alcohol intake...

[Ordinary_Chap]

So today was a Chest/Tricep day.

Bench Press 1 x 10 @ 40kg then, 3 x 8 @ 80kg
Incline flys 3 x 8 @ 27kg (dumbbells)
Incline dumbbell press 3 x 27kg
Tricep push down 3 x 8 @ 50kg
Dips 3 x maximum

Takes me about 35 mins HIT style.

[Ordinary_Chap]

I also weighed myself today and was at 91kg, I always lose weight when I switch back to low carb diets, I also feel far better in myself too!

And also some of my favourite sites for information regarding nutrition and information;

Lyle McDonald
http://www.bodyrecomposition.com/

Will Brink
http://www.brinkzone.com/

Dr. Serrano
http://www.infinityfitness.com/articles/video.htm

[Ordinary_Chap]

I'm also considering CLA to go with the fish oils I will be buying this week.

http://www.bodybuilding.com/fun/mike8.htm

[mcelliott]

[Dave_ITR]

Excellent thread, looking forward to the progress & would appreciate your comments/advise on the following.

I am a typical Endomorph so primarily want to loose the gut, tighten up the abs & develop some pec's.

From what I have been reading, I gather I am best to stick with a certain amount of reps (usually 4 x 8) at a weight I find a bit of a challenge (but not going crazy) as opposed to more reps of a lower more comfortable weight.

For the Bench Press (which I am piss poor at atm), assuming 4 sets of 8 reps, am I best to up the weight as soon as I can achieve the 32 reps without straining too much (still a bit of a suggle) or am I best to stick with a particular weight until I am really comfortable with it before increasing?

Regarding abs, is it only sit-up's that are going to help develop here? Is there anything else that you can recommend?

When taking a protein shake after training, I have read that it should be taken immediately after training. Is it really important that I get this down my neck as soon as I walk out of the gym as opposed to taking this when I get home after a 10 minute walk from the gym back home?

Should I be taking protein shakes everyday? Even on days when I am not going to the gym.

Thanks in advance.

[Ordinary_Chap]

Dave_ITR said:

Excellent thread, looking forward to the progress & would appreciate your comments/advise on the following.

I am a typical Endomorph so primarily want to loose the gut, tighten up the abs & develop some pec's.

From what I have been reading, I gather I am best to stick with a certain amount of reps (usually 4 x 8) at a weight I find a bit of a challenge (but not going crazy) as opposed to more reps of a lower more comfortable weight.

For the Bench Press (which I am piss poor at atm), assuming 4 sets of 8 reps, am I best to up the weight as soon as I can achieve the 32 reps without straining too much (still a bit of a suggle) or am I best to stick with a particular weight until I am really comfortable with it before increasing?

Regarding abs, is it only sit-up's that are going to help develop here? Is there anything else that you can recommend?

When taking a protein shake after training, I have read that it should be taken immediately after training. Is it really important that I get this down my neck as soon as I walk out of the gym as opposed to taking this when I get home after a 10 minute walk from the gym back home?

Should I be taking protein shakes everyday? Even on days when I am not going to the gym.

Thanks in advance.

If you are aiming to build some muscle it's worth while doing 3 x 8 with a weight that is heavy for you. The last set should be a struggle to complete and the last reps incredibly difficult if not impossible for you right now to complete. If you can do all of the sets without too much of a struggle you're going far too light in weight terms.

It is the last reps when the muscle is nearing failure where most of the growth comes from. If you're training alone just stop one rep before failure, if you've got a training partner get him to assist you once you can no longer get the weight up.

As soon as you're in a place where you can complete the final set then you know the weight isn't enough!

In terms of abs, this is really more about fat loss than muscle in the early days. To get your abs on show you've got to get to a really low fat level (sub 10% and possibly sub 8% to see them all of the time).

As they say abs are made in the kitchen and not in the gym!

Anyway in terms of training the muscle, if you do squats, deadlifts and the like you'll be using them heavily as part of the training but I do isolate them once a week as you can see from my plan. I personally believe abs should be trained in a way that overloads them as opposed to doing 1 million situps and crunches per week. They are a muscle like any other and benefit from weighted work. If you're gym has similar to mine, I'd recommend those two exercises as my abs suffer for days after that type of training and they are very effective techniques!

As for the protein question, there is a window up to 45 minutes after an intense training session to replenish your muscles and this if the research is to be believed will yield far improved results. I usually take a protein shake when I get home (usually about 30 mins after exercise) and then eat an hour after that.

Protein shakes are worthwhile if you can't get enough protein from your diet, they are also worthwhile for things like post workout. However if you're getting around 1.5g of protein per pound of bodyfat you probably don't need them!

I'm seriously considering changing to BCAA's and EEA's instead of protein because they don't contain half as much in calorific terms but deliver a similar result!

If you have any more questions just let me know!

Lee