Blonde will make thin ....Here we go again !

[EvilPie]

Good session at the gym today and a perfect day food wise.

Well and truly back on track!!

[sovietsong]

No weigh in this week & probably not next week. Things have been going fairly well on the food front although I've drank far too much.  The best news is I've discovered a lovely meal I really like... Fish brown rice & veg. There are loads of different flavours that I like. My fave is cod in a light batter with lemon, it's 250 cals. Do like salmon too.  Out with the tuna pasta mayo & in with the fish & rice!

[EvilPie]

Had fish myself tonight. Salmon fillets fried in olive oil then stir fried veg + rice with a bit of light soy sauce on the side.

I've never been much of a fish eater and I was amazed at how tasty this was. Nice to have a change from chicken and obviously salmon is good for the omega 3 type stuff.

Been similar with the drinking as I had a slip yesterday involving an impromptu 6 pints in the local. Ate well on the day though so not the end of the world.

I guess it's been a mediocre week but I still think I'll have either lost a bit more or at worst stayed the same. I suppose I'll find out on Tuesday.....

[EvilPie]

I've made a decision to step up the cardio a bit to try to help trim down over the next few weeks. When I say step it up a bit that just means stepping up to something from nothing. I've never been able to use running machines, rowers etc. as I get bored to tears but I know I need to do something.

I saw one of those exercise dvds advertised the other day which looked perfect for me. It's the Shaun T Focus T25 workout. The idea with it is you get a 25 minute workout which is really focussed and intensive. Basically it's non-stop moving about, no water breaks, no rest just constant work for 25 minutes.

I decided it would fit in perfectly with my routine as I can squeeze in 25 minutes whilst the dog is rooting round the garden for his dinner. Basically means I can fit in 4 weights sessions a week and then 5 or 6 cardio sessions which is plenty when combined with a decent diet.

Anyway tonight I started with day 1...... I had to do the low impact version of the routine but even that had me pretty knackered by the end. Not sure if I'll keep this up but if I can I know it'll make a huge difference just from how difficult this basic routine was.

Weigh in tomorrow. Not overly confident but we'll see soon enough.

[EvilPie]

7th April: Weight 15st 13lb. Waist 37" to 38.5"

14th April: Weight 15st 11 1/4lb. Waist 36.75" to 38.25"

21st April: Weight 15st 7 3/4lb. Waist 36.5" to 38"

28th April: Weight 15st 4 3/4lb. Waist 36.25" to 37.75"

Well to say I wasn't too confident going in to today I've dropped 1/4 inch off the waist so still on track to hit my target. 5 more weigh ins to Vegas so if I keep this up potentially another 1.25" to drop off the waist which would be brilliant!!!! I know that the waist is always the last thing to go as well so maybe if everywhere else peaks out I might even get a little bit more.

I really didn't expect my weight to drop quite this much but there's still a bit of 'love handle' available so maybe another few lbs might disappear. I'd be amazed if I drop below 15st and to be honest I don't really want to. I've got plenty of energy to train in the mornings though and I'm not tired at all throughout the day so I'm obviously eating enough and I guess as long as I've still got some fat somewhere I'll keep up the current regime. Maybe it's the excess fat that's keeping me going so all the more reason to stick with it.

I had a couple of dodgy days this week with the 6 pint Saturday afternoon and also a big tasty sausage cob Sunday morning but they obviously haven't hurt and it's nice to know the odd treat isn't going to set me back at all. When you know you can have a blow out without hurting your overall goal it makes it much easier.

Managed the T25 workout again tonight and I really hope I can stick with it. It's not really my thing at all but with it only being 25 mins I can just about handle it.

Any updates from anybody else?

[Simon Galloway]

Any updates from anybody else?

Still read the thread regularly and have been doing my own thing with diet, no gym but lots of badminton.  Currently 14' 6" BMI = 25.7 so there or thereabouts, which is quite a long way from when I signed up.

[sovietsong]

Still eating well & on my home scales I'm down to 100kg, might be more at the gym so not getting too excited.

I've been off the gym for a week or so but do want to get back on it, been really busy at work & have used this as an excuse.

Got my dog back this weekend for a month so going to get some big walks in & make the most of her. It's been a long time since I've had her after me & the missus split so looking forward to it.

Should have measured myself but defo feeling a lot better.

[muckthenuts]

Has anybody got any thoughts or had any prior experiences with this?

http://stronglifts.com/5x5/

I've done some delving regarding workout programs and this one appealed to me the most. I've been fairly focused on getting fit since the start of the year, working out independently and making an absolute truckload of mistakes along the way which has become apparent as i do more research. I've read quite a long way back through this thread too, been really interesting and highlighted how much there is to know if you're going to do this well!

Believe it'd likely be best for me to follow a more rigid program as i go forward in this and also become meticulous with my diet.

I have exams that finish in about 15 days, after which i plan to start going all out and hopefully become a regular presence in this thread updating my progress.

[zerofive]

Has anybody got any thoughts or had any prior experiences with this?

http://stronglifts.com/5x5/

I've done some delving regarding workout programs and this one appealed to me the most. I've been fairly focused on getting fit since the start of the year, working out independently and making an absolute truckload of mistakes along the way which has become apparent as i do more research. I've read quite a long way back through this thread too, been really interesting and highlighted how much there is to know if you're going to do this well!

Believe it'd likely be best for me to follow a more rigid program as i go forward in this and also become meticulous with my diet.

I have exams that finish in about 15 days, after which i plan to start going all out and hopefully become a regular presence in this thread updating my progress.

I've spoken to a lot of people who seen great results with this program. However, their goal was to become stronger.

If you just want to get lean, or get a nice set of pecs/abs for the beach, then this program probably isn't for you. If you want to spend a few months developing a strong foundation, then 100% recommend stronglifts.

Do you have a specific goal or set of goals?

[sovietsong]

Just found some old measurements from when I did herbalife for a few months. I'm really pleased I found them as it's spurred me on.

I was 115kg & my waist was 119cm.

Now I'm 100kg & my waist is 107cm.

Doesn't feel like I've lost that much weight since herbalife but seeing it written down is really rewarding & just makes me want to push on & get to 90kg even more. It's also nice thinking I've got less to lose than I've already lost.

[muckthenuts]

Do you have a specific goal or set of goals?

Nothing very specific outside the scope of looking and feeling better really. What appealed to me about Stronglifts was the relatively little time you spend in the gym compared to other programs. There's a guy i play cricket with who sounds like he did something very similar to Stronglifts, and i can see what you're saying as he's very much a bulky beefcake type rather than ripped or lean. However i'm not a naturally big guy, so using it like you said to apply a foundation and then perhaps changing goals after a few months or so could be the way to go.

Regarding diets for something like this have you got any golden bits of advice or able to point me towards any good resources?

[vegaslover]

Just back from Vegas, will weigh myself Monday as per usual to see where we are at.

I usually lose upto half a stone in Vegas as go to the gym whilst there. Due to a fked knee I haven't been able to run since Nov.

Got back to find my letter from the physio for an appt had finally arrived, was referred by my Dr in December!! that's how much the tories have fked the NHS

Physio wont cure the knee but one of the hoops to go through before I get passed on, eventually, to the relevant specialist.

[zerofive]

Do you have a specific goal or set of goals?

Nothing very specific outside the scope of looking and feeling better really. What appealed to me about Stronglifts was the relatively little time you spend in the gym compared to other programs. There's a guy i play cricket with who sounds like he did something very similar to Stronglifts, and i can see what you're saying as he's very much a bulky beefcake type rather than ripped or lean. However i'm not a naturally big guy, so using it like you said to apply a foundation and then perhaps changing goals after a few months or so could be the way to go.

Regarding diets for something like this have you got any golden bits of advice or able to point me towards any good resources?

I imagine the reason he is bulky is simply down to body type. I think you have correctly assessed that, as a naturally skinny guy, you're not going to get huge by doing a strength program for a few weeks. Of course this is all speculation and you won't really know until you try.

Another positive with stronglifts over hypertrophy (muscle growth specifically for aesthetic purposes) programs is that you spend a lot of time getting the key movement patterns down. Too many kids flailing about at the gym these days just asking for an injury.

As for golden diet advice? The same diet advice I would give literally anybody: eat enough protein and eat enough overall calories without eating too many overall calories. Seriously tho, here's a really great macro calculator: http://iifym.com/iifym-calculator/ With Stronglifts 5x5 you are looking to gain muscle, so you will want to select one of the "bulking" options.

[Kmac84]

I think I have posted a few times and threatened to start joining in here. 

But in the last 2 weeks I have finally done it, I way in every 2nd Tuesday now, and I am back at the gym doing a bit of training (taking it easy as just getting back in after a long absence), I purchased myself a fitbit and it gives me the encouragement to go walking more. 

I started on April 15th. 

Tuesday 14th - 162.6 kg
Tuesday 28th - 159.3 kg
Tuesday 5th - ??

I have set myself some short term and long term goals. 

Goal 1 - I aim to be down to somewhere between 140 - 145kg by September.  I'm expecting to tone up a fair bit by putting in some solid performances at the gym.  Hence why I don't expect to drop much in Weight. 
Goal 2 - Targetting an end of year weight of 130 kg.
Goal 3 - Qualify for the 2016 European Masters Weightlifting Championships.  At my peak 14 years ago I lifted a combined total of 307.5kg when weighing 115 - 120 kg.  I need to lift 242kg to make the 2016 European Masters.  Seems a long way off right now as flexibility is pretty poor. 

Most important goal is an ongoing one and that is just to feel healthier/fitter. 

[byronkincaid]

I snatched an empty bar once without dropping it on my head which at less than 90kg, I'm sure you'll agree Kmac, is pretty fucking impressive.