*** The 2012 Gym Rats Thread ***

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Here are a few steps to take ope,


  • Sign up to www.myfitnesspal.com
  • Input all your food to get a general breakdown of total calories consumed and their macro's.
  • I'd start by cutting out most of the bread. This will take out a chunk of the calories.

Not perfect, but its a start and you can actually see what you're consuming :)
 
Opeth was like me (although I wasn't as bad) I could get skinny on my arms, face, legs etc, but when it came to the gut and thighs, the fat stayed there.

Just got to diet down mate, and keep everything in check if you want to keep the belly at bay
 
Delvis said:
Opeth was like me (although I wasn't as bad) I could get skinny on my arms, face, legs etc, but when it came to the gut and thighs, the fat stayed there.

Just got to diet down mate, and keep everything in check if you want to keep the belly at bay
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:p Im fat... :(

I was kind of hopeing that getting stronger and slowly building up muscle would help with the fat.....

Maybe Im deluding my self.
 
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Deception said:
Here are a few steps to take ope,


  • Sign up to www.myfitnesspal.com
  • Input all your food to get a general breakdown of total calories consumed and their macro's.
  • I'd start by cutting out most of the bread. This will take out a chunk of the calories.

Not perfect, but its a start and you can actually see what you're consuming :)
Click to expand...

Thanks for this. I will look in to it this evening. I needed a way of working out macros, as Im pretty clueless when it comes to exact diet, and just go by pure guess work.
 
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opethdisciple said:
:( Im fat... :p

I was kind of hopping that getting stronger and slowly building up muscle would help with the fat.....

Maybe Im deluding my self.
Click to expand...

It will, the more lean mass you carry the lower your body fat % will be as long as you don't also gain fat obviously, but it's a long slow process doing it this way and many people find they stay more motivated by concentrating on the fat loss to begin with because you see results relatively quickly and then changing to focus on building strength and muscle once they're leaner.
Personally I've always gone with doing a bit of both in a recomp style and it's meant I've probably not made as much progress in the losing fat bit as I'd like but it also means I've never spent massive amounts of time on a really restrictive diet and not been gaining strength.
 
LiE said:
The holy bible of mobility books :)

http://www.amazon.co.uk/Becoming-Su...8588/ref=sr_1_1?ie=UTF8&qid=1345453989&sr=8-1
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Huzzah!

What's that, you're buying me one for my birthday? Such a nice guy! :p
opethdisciple said:
I want to really make progress this year, I feel motivated enough to stick with it. The weights I think is going to go ok.

Im using a micro loading technique which a freind has suggested and he has made a huge amount of progress using it. The basic premises is I do a 3 day split consiting of 2 main big compund excersies (minus squats and deads - I have knee problems) every other day, so basically I do each excersise twice a week. (6 day rest period) inbetween I am swimming for 30-45mins.

The question is how to lower my body fat?

it sounds like you guys are saying I should focus on l;osing weight before, building muscle? surely I dont also have to drop my pre gym sandwich? I need the energy to make the lifts.
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Oh no, what is this new programme that you're on now?

This is getting crazy, you just need to stick to a sensible routine and get on with it. The one I posted up previously was fine, and you've had other ones suggested in the past.

Micro loading is a waste of time too, particularly for a beginner wanting to lose fat.


How do you lose fat?

Step 1: Get serious about being dedicated rather than talking about it on a forum!

Step 2: Find a good routine, stick to it.

Step 3: Fix your diet. Bread and sugar should not be a part of this!

Step 4: Exercise, aiming to become a dripping mess of sweat by the time you finish.
 
icecold said:
Huzzah!

What's that, you're buying me one for my birthday? Such a nice guy! :p

Oh no, what is this new programme that you're on now?

This is getting crazy, you just need to stick to a sensible routine and get on with it. The one I posted up previously was fine, and you've had other ones suggested in the past.

Micro loading is a waste of time too, particularly for a beginner wanting to lose fat.


How do you lose fat?

Step 1: Get serious about being dedicated rather than talking about it on a forum!

Step 2: Find a good routine, stick to it.

Step 3: Fix your diet. Bread and sugar should not be a part of this!

Step 4: Exercise, aiming to become a dripping mess of sweat by the time you finish.
Click to expand...

Nothing has changed. Im still sticking with my routine.

Just was looking for advice on fat loss and diet. Thats all.

You say micro loading wont work, but Im already pushing higher on the bench than Iever did (o its only 2kg so far, but theres more in the tank)

Im willing to stick with my current routine. I owe it a good 6 months to see if it works or not.

Its just fat loss, which is very hard for me.

I am serious I am at the gym 5-7 times a week.
 
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icecold said:
Huzzah!

What's that, you're buying me one for my birthday? Such a nice guy! :p

Oh no, what is this new programme that you're on now?

This is getting crazy, you just need to stick to a sensible routine and get on with it. The one I posted up previously was fine, and you've had other ones suggested in the past.

Micro loading is a waste of time too, particularly for a beginner wanting to lose fat.


How do you lose fat?

Step 1: Get serious about being dedicated rather than talking about it on a forum!

Step 2: Find a good routine, stick to it.

Step 3: Fix your diet. Bread and sugar should not be a part of this!

Step 4: Exercise, aiming to become a dripping mess of sweat by the time you finish.
Click to expand...

Dont get cheesed off with me guys, the effort is there.

I havent changed anything yet - but would be changing if I was to do what you recommended before. To be honest it looks good obviously. But I was of the assuption that the less I do the more energy I would have to concentrate on the main excersises?

Day 1:
Bench Press5x5
Incline DB bench 3x8
DB Fly 3x12
Barbel Curls 3x10
Plank
Power walk home from gym 30mins

Dayoff: 30 mins swimming laps

Day3:
Pull Up's 5x5 - add weight
DB row 4x10
Tricep isolation exercise 3x10
Face pulls 3x10
Leg Raises

Power walk home from gym 30mins

Dayoff: 30 mins swimming laps

Day5:
Leg Press 4x12
Military Press 5x5
Reverse lunge 3x8/Step ups 3x10
Lateral raises 3x10
Rear delt fly 3x10

Dayoff: 30 mins swimming laps
 
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Don't misunderstand, I'm not cheesed off :) I just know how frustrated you're going to get doing the things you're doing.

In your other routine you really aren't doing enough. To tip your workouts more towards fat loss you need to be loading up on some metabolic factors. What you're currently doing is more like a lazy powerlifting routine. 2 exercises is a ridiculously low workload for a beginner, you should be smashing your body hard because you have huge capacity for recovery and adaptation (that doesn't need to be fuelled by sandwiches!).

This article explains it well: http://www.t-nation.com/readArticle.do?id=1526539

This is why full body was suggested.

Also, get it out of your head that adding a few kgs to some exercises will be building muscle or aiding fat loss. There is huge scope for adding weights to exercises without building more muscle, and it will be doing next to nothing for fat loss. At best, micro loading is an advanced technique to use when you're an advanced lifter (I'd debate that personally), it really isn't relevant your training currently (the same probably applies to your friend). Adding 2kg to an exercise at your level is trivial.
 
Recommended by the physio I've started smashing my TFL, Piriformis, IT band etc.. (Well everything around my ass and hamstrings) and feels a lot better. Will see how evening workouts differ to my morning ones now, should be better hopefully :).
 
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You should be doing that every day. Get yourself a foam roller, and a hockey ball. I do my TFL, piriformis, itband and hamstrings every single day, even when I don't go to the gym.
 
Freefaller said:
You should be doing that every day. Get yourself a foam roller, and a hockey ball. I do my TFL, piriformis, itband and hamstrings every single day, even when I don't go to the gym.
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I used to do the body parts I needed for that day (squats/deadlifts would get all the above and bench would be upper body etc).

Now, Im dedicating my mornings to everything and doing my workouts in the evening :)

Oh yea, I have a foam roller, ball and band etc.
 
opethdisciple said:
Dont get cheesed off with me guys, the effort is there.

I havent changed anything yet - but would be changing if I was to do what you recommended before. To be honest it looks good obviously. But I was of the assuption that the less I do the more energy I would have to concentrate on the main excersises?

Day 1:
Bench Press5x5
Incline DB bench 3x8
DB Fly 3x12
Barbel Curls 3x10
Plank
Power walk home from gym 30mins

Dayoff: 30 mins swimming laps

Day3:
Pull Up's 5x5 - add weight
DB row 4x10
Tricep isolation exercise 3x10
Face pulls 3x10
Leg Raises

Power walk home from gym 30mins

Dayoff: 30 mins swimming laps

Day5:
Leg Press 4x12
Military Press 5x5
Reverse lunge 3x8/Step ups 3x10
Lateral raises 3x10
Rear delt fly 3x10

Dayoff: 30 mins swimming laps
Click to expand...

Question regarding the routine.

Is Day1, Day 2 and Day 3 done once a week or as Im currently training which is every other day, which works out to doing each day twice a week or 6 days later? You understand what I mean?
 
I do a four day split, mon/tues/Thurs/fri - Legs / chest + tri's / cardio + core/ Back + Bi's spectively.

Depends what you are doing really.
 
Only a small one. Considering the other factors involved, I wouldn't worry about it unless you just feel particularly motivated to do it that way.
 
icecold said:
Only a small one. Considering the other factors involved, I wouldn't worry about it unless you just feel particularly motivated to do it that way.
Click to expand...

Might just carry on with the every 6th day thing, as Im currently on that schedule.

Or as I did day one yesterday, might just do Sun, Tue and Thursday then.

I did quite like the idea of what I ws doing beofe tho, becuase in effect your doing everything twice a week rather than once.

And my freind said that that the extra day off a week accumulates to a lot of lost opportunities over a year.
 
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