Food/Diet and training hobbies
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@john-folan Congrats on the weight loss buddy cracking program that too!
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@matt-wood said in Food/Diet and training hobbies:
@lee-woodman Nothing wrong with standing in front of a mirror 'mirin yourself
Yea when the gyms are open I do 4 days a week, mon/tue/thu/fri
Chest Back Arms (Chest and Bicep focus)
Legs Shoulders (Deadlifts, Lateral and rear delt focus)
Off
Chest Back Arms (Back and tricep focus)
Legs Shoulders (Leg Press [cant squat due to injury] and dumbell military focus)
Off
OffWalk 12k steps everyday with that.
@John-Folan Ive never used one of those Bowflex things, loads of different types out now but pricey as F!
Nice splits that. Similar to what I did in my younger days.
You can get a lot cheaper but even they are stupid prices now. Just looking for plates at the moment as that seems to be the cheapest way to buy.
It’s worse than trying to get hold of a ps5!!
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@lee-woodman said in Food/Diet and training hobbies:
@john-folan Well done on the weight loss! Weight training is really good for it. Plus as you gain a bit of muscle then your base level of calories will increase so it’s easier to keep it off. A word of caution though, using simply weight as a measure of progress becomes deceptive as you’ll inevitably build a bit of muscle. You’d be better using the mirror as a guide as really most want to lose fat and not weight per se (I don’t mean stand flexing and admiring yourself all day!)
Like Matt said it makes sense to switch it up or you’ll feel the effects. An upper/lower split works well and it doesn’t matter if you end up doing 2/3/4 days as it’s rolling upper/lower/upper etc so it gives you enough time to recover and is really flexible
Funny was talking to my daughter about the weight thing. She’s a bit obsessed but she’s done her research now and told me the same thing. (Even though I had told her that previously, but women hey?). My problem when I was younger was putting it on. Agree totally on the muscle mass. To be honest I just like the working out and feel much better for it. The acid reflex is disappearing as well which is a nice benefit.
Switching it up is always a bit fun. Throw in a few Joe Wicks workouts as well. Those hurt lol. I was just doing those as a get started. Was being a bit careful of the back. Which remarkably has improved no end from doing this. It’s really funny as I used to get lower back pain going from a laying to a seated position a fair bit. I don’t even get a twinge now but I keep expecting it to hurt. Strange sensation.
Got a cross trainer and will get a spin bike for a bit of cardio. So all good really.
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@lee-woodman Nothing wrong with standing in front of a mirror 'mirin yourself
Yea when the gyms are open I do 4 days a week, mon/tue/thu/fri
Chest Back Arms (Chest and Bicep focus)
Legs Shoulders (Deadlifts, Lateral and rear delt focus)
Off
Chest Back Arms (Back and tricep focus)
Legs Shoulders (Leg Press [cant squat due to injury] and dumbell military focus)
Off
OffWalk 12k steps everyday with that.
@John-Folan Ive never used one of those Bowflex things, loads of different types out now but pricey as F!
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@john-folan Well done on the weight loss! Weight training is really good for it. Plus as you gain a bit of muscle then your base level of calories will increase so it’s easier to keep it off. A word of caution though, using simply weight as a measure of progress becomes deceptive as you’ll inevitably build a bit of muscle. You’d be better using the mirror as a guide as really most want to lose fat and not weight per se (I don’t mean stand flexing and admiring yourself all day!)
Like Matt said it makes sense to switch it up or you’ll feel the effects. An upper/lower split works well and it doesn’t matter if you end up doing 2/3/4 days as it’s rolling upper/lower/upper etc so it gives you enough time to recover and is really flexible
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@matt-wood said in Food/Diet and training hobbies:
@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!!
It’s mad. I wanted a pair of those Bowflez dumbbells. £450 on eBay!
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@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!!
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@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.
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@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.
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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.
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@matthew-biggins Yesss
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If all else fails, I've always got this.......
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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
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@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.
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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.
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@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.