Pate's desire to improve posture, get bigger and fitter!

What's the tension here folks? Am I missing something?


Also, why is my heart rate 200 for 7.5mph jogging (4 miles). Surely thats not healthy? Will continued jogging eventually bring it down?
 
Pate said:
What's the tension here folks? Am I missing something?


Also, why is my heart rate 200 for 7.5mph jogging (4 miles). Surely thats not healthy? Will continued jogging eventually bring it down?
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you not used to cardio? your stamina/heart is weak/unfit, the more you do it, the stronger your stamina grows and fitter your heart gets, take it easy and slowly ramp up the progress.
 
Psycho Sonny said:
you not used to cardio? your stamina/heart is weak/unfit, the more you do it, the stronger your stamina grows and fitter your heart gets, take it easy and slowly ramp up the progress.
Click to expand...

I did a fair amount of running last year, this is just the first time I've ever measured my heart rate.
 
Is this sufficient calories a day? Looking to start my online shop soon:

Bearing in mind I'll usually be going to the gym in the morning....

Breakfast: 2 eggs on brown toast, glass of juice/tea

Post workout: 200ml milk with 50g porridge oats and a scoop of whey protein

Snack: fillet of chicken in sauce

Lunch: bacon and bread or peanut butter on toast

Dinner: involving at least one chicken fillet (rice, pasta based meal) with broccoli and or spuds.

Snack: peanut butter on toast or bacon/salami sandwiches.


Would you say that this would be sufficient for my bodyweight (79kg)? Looking to gain muscle and lose fat.
 
Skillmister said:
Probably not.

Add it up, dailyburn.com

then work out your requirements http://forums.overclockers.co.uk/showthread.php?t=18299646
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What other foods would you suggest?


Using the link you provided (Harris-Benedict Formula
Probably the most commonly used method, but it is also notoriously inaccurate, I'd avoid using this unless you are totally unaware of your bodyfat and lean weight. If you do know these, use the next one

For MEN: BMR = 66 + [13.7 x 79 (kg)] + [5 x 190(cm)] - [6.76 x 22 (years)])


66 + (1082) + (950) - 148 = 1950


So my BMR is roughly 1950?


Looking for a free calorie counter seeing as dailyburn is only free for 7 days before automatically charging.
 
:confused: I've been using dailyburn for almost 2 years now. try http://tracker.dailyburn.com/

That BMR sounds about the same as mine, which seems about right as you are taller and a bit lighter. Now multiply it by your activity level

1.2 = Sedentary (Little or no exercise and desk job)
1.3-1.4 = Lightly Active (Little daily activity & light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately active daily life & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise or sports 6-7 days a week)
1.9-2.0 = Extremely Active (Hard daily exercise or sports and physical job)

and add 10%
 
Skillmister said:
:confused: I've been using dailyburn for almost 2 years now. try http://tracker.dailyburn.com/

That BMR sounds about the same as mine, which seems about right as you are taller and a bit lighter. Now multiply it by your activity level

1.2 = Sedentary (Little or no exercise and desk job)
1.3-1.4 = Lightly Active (Little daily activity & light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately active daily life & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise or sports 6-7 days a week)
1.9-2.0 = Extremely Active (Hard daily exercise or sports and physical job)

and add 10%
Click to expand...

Thanks for the link, must have been wondering elsewhere!

So if I'm 1950, I'm going to be in the gym most days of the week so I reckon moderately active (say 1.55) which gives me a score of 3022. Adding 10% makes my calorie requirements 3322 a day.

:eek:

Geez.....Looks like I need to revamp my diet!


Is it cheating to use whey protein powder and other supplements to get your calories higher?
 
Moderately active does require being quite active :p If you just sit around all day and go to the gym 3-4 times a week id go nearer 1.4. I use 1.4 for mine anyway and it seemed to be enough. you can always re-evaluate after a week or 2

Whey is great, it's cheaper than a lot other sources of protein and 2 scoops in a pint of milk is ~500 calories. Have that with 2 slices of toast and (liberally applied :D) peanut butter is almost 1000. Convenient aswell.
 
Hmm, I can get 5kg elsewhere for £34.99 at the moment. Will give another look in the next 24hr hours seeing as it wont impact delivery.
 
SL 5x5 would be fine, but start right at the beginning and don't be put off by the light weights! A lot of what I'm going to suggest is going to seem and look silly (to you and others!), so you might as well get used to it ;)

Any EVA roller is what you want (info by Nightmare here: http://forums.overclockers.co.uk/showpost.php?p=19477536&postcount=5694).

While we wait for everything to arrive, get started with everything else I've given you. Let me know of any difficulties or weird feelings you get, or if you have any questions.
 
icecold said:
SL 5x5 would be fine, but start right at the beginning and don't be put off by the light weights! A lot of what I'm going to suggest is going to seem and look silly (to you and others!), so you might as well get used to it ;)

Any EVA roller is what you want (info by Nightmare here: http://forums.overclockers.co.uk/showpost.php?p=19477536&postcount=5694).

While we wait for everything to arrive, get started with everything else I've given you. Let me know of any difficulties or weird feelings you get, or if you have any questions.
Click to expand...

I have a distinct lack of concern about what others think, so no worries there!

I presume that this roller will be sufficient? (Not sure about size though)

http://www.amazon.co.uk/66Fit-Eva-F...NH8Q/ref=sr_1_1?ie=UTF8&qid=1327837459&sr=8-1


I've started on some of the other exercises and am quite surprised by my general lack of fitness.



Also, out of curiosity, when I'm bashing it out on the treadmill, I find the muscle the is "tired" out the quickest is on the front of my shins? (or thereabouts). I also find this is the first to "go" when climbing up steps/steep inclines.

Any ideas?


Thanks again mate, I'll be seeing you right over this!
 
icecold said:
It's nothing serious, just a bit of shin splints. That's down to your gait, mostly due to heal striking. Try running more on your mid-foot. When you get your lacrosse ball, you'll be able to do these things:
http://forums.overclockers.co.uk/showpost.php?p=19481954&postcount=57

You might find running gives you problems until we stabilise you a bit more. Try to keep things short and sweet for now.
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Ah, fair plays, I'll give it a rest for the time being then. I've been wearing the same raggedy pair of trainers for the past 2 years so I doubt thats helping much! There is a place in Brighton that will do a casual gait analysis, so might hop down at some point and see what they're about.

Is that roller thingy that I linked to appropriate? If so I'll get that ordered now. The two bands that you recommended (medium and super mini have been ordered). Trying to get all the stuff bought today so I can hide the receipts and start a new week. :D
 
Somehow forgot to mention that I'd looked at the roller and thought it was fine, and is possibly the one that Skillmister has.

Might be interesting to get your gait analysed, because that will likely change by the time we're done!
 
Slightly off topic but thanks icecold for the posture exercise information.

I (like the OP) slouch and have been really aware of the imbalance in my back since stating lifting again this week, going to do more reading on thoracic mobility whilst starting to do some the exercises you have shown.
 
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