Food/Diet and training hobbies

Matt Wood

@john-folan said in Food/Diet and training hobbies:

@matt-wood said in Food/Diet and training hobbies:

@john-folan Congrats on the weight loss, but more importantly congrats on getting back into a routine, this is the hardest part.

Looks like a decent programme for what you are after, a lot of volume for one session though especially if you are going to do 4 of those a week.
Personally for me a couple of exercises I didnt coach but if it works for you go for it Infinitely better than doing nothing.

Cutting out the booze during the week along with sweets and chocs will make a huge difference.

Agree that the weights issue is tough right now, I was looking for a couple of pairs of dumbells and IF you can get them anywhere they are stupid prices, not paying that!

Keep up the good work an you will hit that target weight in no time.

I’ll split them out a bit once we go four times. Legs Shoulders Bicep on day one. Chest Back and Tricep day two. Then repeat. Working in different stuff already. Just feel better.

Prices are just mental. Facebook Marketplace has been ok for cheaper stuff but mad everywhere else.

Yea I had been watching a pair of 40k dumbells on ebay and the guy pmd me saying he would end the auction if I paid £300!!

John Folan

@matt-wood said in Food/Diet and training hobbies:

@john-folan Congrats on the weight loss, but more importantly congrats on getting back into a routine, this is the hardest part.

Looks like a decent programme for what you are after, a lot of volume for one session though especially if you are going to do 4 of those a week.
Personally for me a couple of exercises I didnt coach but if it works for you go for it Infinitely better than doing nothing.

Cutting out the booze during the week along with sweets and chocs will make a huge difference.

Agree that the weights issue is tough right now, I was looking for a couple of pairs of dumbells and IF you can get them anywhere they are stupid prices, not paying that!

Keep up the good work an you will hit that target weight in no time.

I’ll split them out a bit once we go four times. Legs Shoulders Bicep on day one. Chest Back and Tricep day two. Then repeat. Working in different stuff already. Just feel better.

Prices are just mental. Facebook Marketplace has been ok for cheaper stuff but mad everywhere else.

Matt Wood

@john-folan Congrats on the weight loss, but more importantly congrats on getting back into a routine, this is the hardest part.

Looks like a decent programme for what you are after, a lot of volume for one session though especially if you are going to do 4 of those a week.
Personally for me a couple of exercises I didnt coach but if it works for you go for it Infinitely better than doing nothing.

Cutting out the booze during the week along with sweets and chocs will make a huge difference.

Agree that the weights issue is tough right now, I was looking for a couple of pairs of dumbells and IF you can get them anywhere they are stupid prices, not paying that!

Keep up the good work an you will hit that target weight in no time.

John Folan

About four weeks before Christmas I was coming in at 16 stone. I’d gotten lazy and was putting away too much food and drink.

I had a chat with my daughter who is a fitness freak despite her foot problems and decided to go back to basics and start weight training at home. Copied the programme I started at when I trained at Len Sell’s gym in Walthamstow when I was younger. Changed my eating habits by literally not drinking during the week and cutting out all the sweets and chocolates I’d gone back to munching.

Now hitting the scales at 14stone 8(I’m six foot one) and feeling miles better. Target weight is around 13 stone 7. Funny when I was younger I could never get above 12 stone.

The only problem we have is getting more weights. They are like gold dust. Got a new bench though so will move up a level. We train three times a week and will take it to four shortly.

If you are looking to shift the weight then strength training is the way to go. Google will confirm. Has a lot of benefits as you get older as well. Bone mass/anti ageing effects etc.

Our basic workout(excluding abs) is this. Not a bad place to start.

3 x 15 squats with or without weights
3 x 10 step ups on each leg(60 total)
3 x 20 calf raises
3 x 10 shoulder press
3 x 10 shrugs forwards 3 x 10 shrugs backwards
3 x 10 lateral raises.
3 x 10 press-ups
3 x 10 fly’s(can do on the floor better on a bench)
3 x 10 bent over row
3 x 10(each arm) kneeling row
3 x 10 curls
3 x 10 tricep kickbacks (or dips if you have somewhere you can do them.

Do that for a few weeks then start messing with it.

Ryan

@matthew-biggins Yesss

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If all else fails, I've always got this.......

Ryan

@matt-wood wow!!! That is stunning does wonders for the mind walking around places like this, Im about an hour away from the peaks and use them a fair bit.

Ryan

100% it's tea!!! glad we agree on this!

Greek Yoghurt was always my go to as well, crackingly good one in Aldi too macros on it are decent - although I'm dairy free these days!

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@matt-wood Yeah I think with the discount it's probably worth going for the most expensive one.

I'm not too bad with water tbf plus my stomach has been treated like a rubbish skip in the past so I'm sure it should be used to me by now

Matt Wood

@matthew-biggins 50% is a good saving, if you have the cash spring for the Impact Whey Isolate, if not go for the Impact Whey Protein. These are both good products and value for the money. A 5kg bag lasts me roughly 5-6mnths.

Make sure you are drinking plenty of water as a switch in diet can upset some peoples digestive tracts etc so plenty of water will help. Might not affect you at all be wont harm to drink a bit more than normal.

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@matt-wood thanks mate

Yeah that figure works out about the same as my app is telling me but I think on some days I've struggled I think to get enough in so maybe a supplement is the 'whey' to go.....sorry couldnt resist

EDIT: Just realised I can get 50% off at MyProtein through work so it feels like it's kind of a no brainer to give it a go really if I wanted to.

I think half my problem in the past was that I didn't really eat enough each day and put on weight in the process. I think now that I want to start taking care of myself a bit more I'm actually surprised at how little I did eat. Even now, I'll sometimes get to the end of a day and just be looking for something to eat after tea to get me closer to my calories.

Matt Wood

Protein is what almost everyone struggles with at first, we live in a very very carb heavy western world.

Not sure what your app is telling you to have, but for the kind of training you are doing I would recommend 0.8 grams per lb of bodyweight as a rough guideline. Dont stress about it though.

100% it is deff TEA and NOT dinner

Nuts are more a source of fats than protein, yes there is protein in them but most of the calories come from fat (healthy fat mind you). If you are at all interested in T-levels then stick with Brazil nuts.

Plain boiled chicken breast is my go to. Other good sources:

white fish, eggs and egg whites, lean beef and lamb, low fat PLAIN greek yoghurt (I say plain cos sugar is put in flavoured by the bucket load), low fat cottage cheese.

Bang for buck though a whey supplement is best value but totally possible through foods alone. I only use a protein powder to flavour my porridge and my yoghurt.

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Just been checking my calories for the last week and it would appear that I'm struggling to get enough protein according to what I've tracked for the last week.

I'm going to try and get a bit more in food wise. I eat a lot of chicken and tuna but mainly just at lunch/tea (we call it tea not dinner and I will not be moved on that ) and I think it's in snacks that I dont get enough so going to try things like nuts and that but does anyone have any recommendations for stuff that's high in protein that would push me along.

I've been looking at supplements/protein shakes etc but want to see if I can get the extra bit I need through food first. Should probably say I'm not trying to be Eddie Hall here, just think I need a bit extra to help me strengthen a bit better.

Matt Wood

@chris-osborne Yea we are really lucky here. I used to live on the outskirts of Birmingham so I know what your walks will be like

One of the best things we ever did was move here.

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@matt-wood looks nice and certainly beats the housing estates I have to walk round

Matt Wood

@ryan-carruthers We are really lucky, it is a forested hill and reserve that is 5mins walk from our front door! There are wild deer and wild pigs in those forests too.

Get some cracking views:

Ryan

@matt-wood Awww man!!!! look at her looking out, looks a cracking place to walk that does!

Matt Wood

Nothing like an early morning walk in the cold to feel alive, spot the little dog who thinks she is queen of the world

Matt Wood

@martin-futter Re the weight changes during lockdown, maybe it is linked with mood.

I mean in that the first lockdown the general feeling I got from people and the nation etc was one of glumness/depression/depressed mood. This would lead a lot of people to eat more.

2nd lockdown, although it was a lockdown, it felt much more upbeat and positive than the 1st one.

3rd lockdown, back to doom and gloom again. (also riding off the back of xmas, I put 9lbs on in 3 days over xmas )

Matt Wood

@martin-futter One simple way to cut down your weight a little would be to lower the amount of carbs you eat and replace the calories with protein.

Or try time restricted eating, chose a period of say 10hrs to eat your food in and dont eat outside of that.

Tennis is MEGA hard on the joints, particularly ankles knees and hips. I put singles tennis right up there in terms of 'tough on the body' with boxing and mma. Mostly due to the fact that your'e on your own in the event, no breaks, and you need to be super durable.

I walk the dogs past the local bowling green here in Ross, pre-covid, they always looked like they were enjoying themselves it did get quite competative a few times when I was there though