Blonde will make you STRONG

[EvilPie]

Personally I try all of the machines and just see how they feel. If I think they're working the target muscle well then I'll stick with them and if not I'll give them a wide berth.

There's a lateral raise machine where I train that as an isolation exercise hits the shoulders better than anything I've ever known. The pads are placed so that the resistance is close to the elbow which means you can use a much higher weight than if you used dumbbells so it just works.

I guess one of the problems is that the adjustment is limited so they are never going to be perfect for every size and shape of person. Some of the ones I've tried feel like they were designed for bloody hobbits!!

[EvilPie]

Stumbled across this today. Difficult to argue with the best.

[Eso Kral]

Back from Slovakia Saturday and did my plyo leg day on Sunday as that was the day missed off the week before I went due to time of flying.

I'm starting week 2 over (Tues/Wed/Fri/Sat) due to missing a week of training over there and am eating well again having had a few extra carbs whilst there.

[iRaise]

10 week til my 'deadline day' for this diet. I am trying to be as flexible as I can with the deadlines. I have no real rush to get there, and the thought of getting weaker makes me sad. So I will go as far as my mind will take me before it impacts by quality of life for a consecutive period.

So dropped KCALS to around the 22-2500 mark. 200g Protein 80g fat and around 200g carb, with carbs possibly being lowered in 4 weeks.

Also attempting to up the walks. Recently I have just been walking to the gym/from the gym. Going to add a day in where I walk there and back. Always the possibility of HIIT but it drains me so much. But I do enjoy it from time to time. So sprinting could be in there but not confirmed yet.

New training plan from today too, which is far more volume and the lowest reps we have are 6.

No idea how I am going to deal with the hunger yet, this will be the lowest I will have consistently gone since probably school. But handstands are becoming easier, and I am hoping to start some back flip training this weekend too. So I think adding the gymnastic element will help so much mentally.

[zerofive]

So dropped KCALS to around the 22-2500 mark. 200g Protein 80g fat and around 200g carb, with carbs possibly being lowered in 4 weeks.

Can we get an idea of what this will look like, meal by meal?

[muckthenuts]

So dropped KCALS to around the 22-2500 mark. 200g Protein 80g fat and around 200g carb, with carbs possibly being lowered in 4 weeks.

Can we get an idea of what this will look like, meal by meal?

+1

[iRaise]

So dropped KCALS to around the 22-2500 mark. 200g Protein 80g fat and around 200g carb, with carbs possibly being lowered in 4 weeks.

Can we get an idea of what this will look like, meal by meal?

Pipes up to troll me hey. I jest.

Yeah sure will post it in a sec. I am actually going to try and have 3-4 days in the bank and rinse and repeat. I think just one day will be to testing mentally. I haven't double checked any of these yet, but I will. So it is just what MFP pumps out.

[iRaise]

So first day on a new training plan and really enjoyed it. Always nice to have a change, but the downside is I doubt I will be posting any impressive numbers over the next few week.

Main 4x6 lifts are: Inc DB press, Front Squat, Chins and Deadlifts (probably shouldn't have these in as they are really taxing on lower kcals, so queue up with the I told you so's if I injure myself, but I just love them).

I have 2 upper/lower and an accessory day that will probably fluctuate weekly depending on what I feel has let me down that week/week before.

All upper and accessory days will walk to the gym or back. The walk there is about 4 miles. For time/fitness/sanity reasons I can only go one of the two. I might park half way and walk there and back. So still get four miles in but without having to pester people to take me home. hopefully as fitness increases and BW goes down, I might start running it and see where we get too.

[iRaise]

Ok so will post my food, but for whoever is reading this DO NOT COPY IT. Use ideas, make changes, but I have made this for me. Stuff I like, I can cook and I can prepare easy enough. So do not follow this verbatim. This is so so so important. If you have and Q's just ask.

                                                KCALS  C    F     P

Asda - Pure Clear Honey, 30 g   96      24    0   0   
Irish Porridge Oats  50 g          188      34    3   6
Eggs, 3                                  215      1   14   19
Total Greek Yoghurt                    48        3   0      9
Total                                        547       62  17    33


Chicken 150g                            248       0     5     47
Mash Potato 200g                      168       34   0      4
Broccoli 75g                              26        5      0     2
Total                                        442      40    6       53   


Burgers, 2                                568      2     44    40
Roast Potato 100g                     84      17      0      2                   
Pepper 100g                             26        6      0      1
Total                                        678      26    45    43

Shake 35g                                 130     5      2      25
Mini Milk Ice cream, 3                 90      15    2       0
Strawberries 100g                      32       8     0       1
Grenade Carb Killer 60g             215      14     8     23
Chicken 150g                            248       0     5     47
Broccoli 75g                              26        5      0     2
Total                                         723      41   14    91


Grand Total                               2390      170    82   219

I think they round up the decimal places with some thats why some of the total numbers per meals are off.

I add about 5-10 sprays of olive oil which I will weigh out next time just to be complete, but imagine it will be around the 1-2g mark so add another 2g of fat and 20kcals.

I am leaving myself open to a piece of fruit per day too, something like an orange/apple but not too big. Looking around the 150kcal there.

All food can be eaten at anytime. I dont set anything for any given time it is just what I fancy and when. I will make a few other days, one revolving around rice as the main carb source and one revolving around salmon/mince for breakfast instead of pancakes. I probably don't use 30g of honey, more like 15g, but I will double check tomorrow.


Ermmm can't think of anything else to add now, but may add something if I think it is relevant.

[Eso Kral]

Ok so will post my food, but for whoever is reading this DO NOT COPY IT. Use ideas, make changes, but I have made this for me. Stuff I like, I can cook and I can prepare easy enough. So do not follow this verbatim. This is so so so important. If you have and Q's just ask.

                                                KCALS  C    F     P

Asda - Pure Clear Honey, 30 g   96      24    0   0   
Irish Porridge Oats  50 g          188      34    3   6
Eggs, 3                                  215      1   14   19
Total Greek Yoghurt                    48        3   0      9
Total                                        547       62  17    33


Chicken 150g                            248       0     5     47
Mash Potato 200g                      168       34   0      4
Broccoli 75g                              26        5      0     2
Total                                        442      40    6       53   


Burgers, 2                                568      2     44    40
Roast Potato 100g                     84      17      0      2                   
Pepper 100g                             26        6      0      1
Total                                        678      26    45    43

Shake 35g                                 130     5      2      25
Mini Milk Ice cream, 3                 90      15    2       0
Strawberries 100g                      32       8     0       1
Grenade Carb Killer 60g             215      14     8     23
Chicken 150g                            248       0     5     47
Broccoli 75g                              26        5      0     2
Total                                         723      41   14    91


Grand Total                               2390      170    82   219

I think they round up the decimal places with some thats why some of the total numbers per meals are off.

I add about 5-10 sprays of olive oil which I will weigh out next time just to be complete, but imagine it will be around the 1-2g mark so add another 2g of fat and 20kcals.

I am leaving myself open to a piece of fruit per day too, something like an orange/apple but not too big. Looking around the 150kcal there.

All food can be eaten at anytime. I dont set anything for any given time it is just what I fancy and when. I will make a few other days, one revolving around rice as the main carb source and one revolving around salmon/mince for breakfast instead of pancakes. I probably don't use 30g of honey, more like 15g, but I will double check tomorrow.


Ermmm can't think of anything else to add now, but may add something if I think it is relevant.

Ermmm Skittles 

[iRaise]

Don't do it to me, they have had to go for the next 8-10 weeks. I may possibly have 2-4 high days in there if I am too depleted, where skittle will make up around 50% of those kcals. But something had to give, and I get too hungry. Sad, sad times. Having said that, the carb killer bar is fudge brownie, so I am feeling like a king when I have that and the strawbs. 

[EvilPie]

So first day on a new training plan and really enjoyed it. Always nice to have a change, but the downside is I doubt I will be posting any impressive numbers over the next few week.

Main 4x6 lifts are: Inc DB press, Front Squat, Chins and Deadlifts (probably shouldn't have these in as they are really taxing on lower kcals, so queue up with the I told you so's if I injure myself, but I just love them).

I have 2 upper/lower and an accessory day that will probably fluctuate weekly depending on what I feel has let me down that week/week before.

All upper and accessory days will walk to the gym or back. The walk there is about 4 miles. For time/fitness/sanity reasons I can only go one of the two. I might park half way and walk there and back. So still get four miles in but without having to pester people to take me home. hopefully as fitness increases and BW goes down, I might start running it and see where we get too.

Can't you just park at the gym then walk half way home and back again?

Have you got any neighbours or relatives with a dog you could borrow? I used to do minimum 4 miles and at least once a week 8 miles when my dog was younger. Makes a walk much more pleasurable when there's a purpose.

[iRaise]

So first day on a new training plan and really enjoyed it. Always nice to have a change, but the downside is I doubt I will be posting any impressive numbers over the next few week.

Main 4x6 lifts are: Inc DB press, Front Squat, Chins and Deadlifts (probably shouldn't have these in as they are really taxing on lower kcals, so queue up with the I told you so's if I injure myself, but I just love them).

I have 2 upper/lower and an accessory day that will probably fluctuate weekly depending on what I feel has let me down that week/week before.

All upper and accessory days will walk to the gym or back. The walk there is about 4 miles. For time/fitness/sanity reasons I can only go one of the two. I might park half way and walk there and back. So still get four miles in but without having to pester people to take me home. hopefully as fitness increases and BW goes down, I might start running it and see where we get too.

Can't you just park at the gym then walk half way home and back again?

Have you got any neighbours or relatives with a dog you could borrow? I used to do minimum 4 miles and at least once a week 8 miles when my dog was younger. Makes a walk much more pleasurable when there's a purpose.

I can park outside my Gran's so its not a major inconvenience and can call in and say hi. My nan lives like 20 seconds away from the gym, so I normally go see her pre/post. I am big into podcasts at the minute, nearly all of our mentors have one, so it is a great way to listen to more of them and pick a few things up. I actually listen better when I am running as opposed to walking, walking I end up thinking about work/training.

We do have two dogs, but it is a timing issue, works so well walking to the gym as I can easily fit in the day. Doing at any other times makes it a push due to the working hours. And I am not sure Pure's training partner policy, I feel Westie's won't be great spotters.

I am enjoying it, it is just keep the motivation up for the next ten weeks. But I understand I wont be thrilled to do it all the time. When I run out of podcasts I will struggle haaha.

[EvilPie]

Speaking of motivation I've had a really bad last week or so.

Everything was going brilliantly and I was lifting really good weights then suddenly I hit a major wall. Last week I only managed 34kg dumbbells whereas the week before I was up to 48kg!! I actually took Thursday off because I felt tired and I skipped this morning as well.

I think it's partly due to a bit of a niggling injury so hopefully it'll pass but it's very annoying especially skipping this morning.

Press ups took a huge hit last week as I only did them twice and also wasn't getting as many reps out as normal. Just one poor week and I've gone from 255 behind target to 485. You say that you're hoping to maintain motivation for 10 weeks and it just got me thinking about staying motivated for another 10 months!!

I've managed to do 120 tonight so that's cheered me up a bit and I'll definitely be at the gym tomorrow. It'll only be a steady session as I'm far from 100% but just to be there will be good enough.

[Ant040689]

Talking of food. I am going to up the protein intake and see what happens.

Before i start, I am at 34.5' waist and 15st 2lbs. Weighed myself today for the first time in a while and was surprised i gained weight despite the waist tumbling which i am going to suggest probably means i'm gaining muscle and losing fat which is nice.

From quick study online it looks like 0.65g/lb-0.84g/lb of protein per lb of body weight is ideal to build/maintain muscle? Anyone with any views on that?