Soldato
well done, keep it up 
My journey out of obesity
- Thread starter tom_e
- Start date
weight - 92.5kg -2.5kg
Measurements:
Neck - 16" No Change
Chest - 44.5" -0.5"
Upper arm - 15" -0.5"
Stomach - 36.5" -2.0"
Thigh - 23.75" -0.25"
Calf - 15.5" -0.5"
Measurements:
Neck - 16" No Change
Chest - 44.5" -0.5"
Upper arm - 15" -0.5"
Stomach - 36.5" -2.0"
Thigh - 23.75" -0.25"
Calf - 15.5" -0.5"
Associate
Well done Tom,
Keep it up. Good to see the exercise weight is going up and the body size is going down.
I may have missed it but what is your height ?
Cheers
RB
Keep it up. Good to see the exercise weight is going up and the body size is going down.
I may have missed it but what is your height ?
Cheers
RB
The gym staff give me funny looks now when they see the last time I visited was in the morning and im back again 
Also having to do twice as much washing for gym kit is irritating and finally I seen a kid on the way to the gym on a bike with his mate stood on stunt pegs but they were on a mountain bike, strange.
Anyway done 40mins nice steady cardio this morning and im just back from my weights.
Back and Triceps
Deads 1x8 100kg 1x8 105kg 1x8 107.5 1x5 105
Assisted pull ups 1x8 12(lower is better)
Assisted dips 3x8 10(same as pull ups)
Tri push downs 2x3plates 1x2plates
Good mornings 3x8 30kg
Also having to do twice as much washing for gym kit is irritating and finally I seen a kid on the way to the gym on a bike with his mate stood on stunt pegs but they were on a mountain bike, strange.
Anyway done 40mins nice steady cardio this morning and im just back from my weights.
Back and Triceps
Deads 1x8 100kg 1x8 105kg 1x8 107.5 1x5 105
Assisted pull ups 1x8 12(lower is better)
Assisted dips 3x8 10(same as pull ups)
Tri push downs 2x3plates 1x2plates
Good mornings 3x8 30kg
Feeling really off today but dragged myself to the gym anyway, had no energy what so ever managed some crap sets of squats, calf raises and HC2PP. I'm not even going to bother putting them up here as it was just crap all round but a crap session is better than none at all.
Also having a random conversation with my training partner on the way and moobs are now known as brussles, brests with muscle
and mr royal mail finally delivered my shiny new Polar F7 HRM this morning so I shall be playing with that during cardio tomorrow
Also having a random conversation with my training partner on the way and moobs are now known as brussles, brests with muscle
and mr royal mail finally delivered my shiny new Polar F7 HRM this morning so I shall be playing with that during cardio tomorrow
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Used my HRM for my first bit of cardio yesterday, went out on the bike and done a little 10mile course round town in about 40mins max hr 191 avg 163, so could do with bringing that down a little bit to keep me in the fat burning sort of area.
Hit the gym this evening
Back and Triceps
Deads 3x8 90kg (normally use a hammer strength style dead machine but went with a BB this evening so had to drop the weight slightly)
Assisted Pull up 2x8 level 12 (thats one more set than normal)
Assisted Dips 3x8 level 10
DB Bent over row 3x8 18kg
Tri push downs 3x8 3plates
My back was shot at the end of this workout so left the good mornings out but still felt like a good short intense session.
Hit the gym this evening
Back and Triceps
Deads 3x8 90kg (normally use a hammer strength style dead machine but went with a BB this evening so had to drop the weight slightly)
Assisted Pull up 2x8 level 12 (thats one more set than normal)
Assisted Dips 3x8 level 10
DB Bent over row 3x8 18kg
Tri push downs 3x8 3plates
My back was shot at the end of this workout so left the good mornings out but still felt like a good short intense session.
Caporegime
Journal needs progress pics!
Soldato
Hey guys, I can't afford my Gym for the next two months (Works cut my hours and being a skint Uni student) What can you recommend in the form of free excercises? Press Ups, Situps, Running? I know I'll probably lose some strength but would be nice to sort of keep some of it by doing free alternatives?
Soldato
Yup putting some rocks inside my bag whilst wearing them should increase resistance. Also just realised I hijacked someone elses thread so shall post this in the proper place
Journal needs progress pics!
I'l probably aim to get some new ones up by the end of the week
Chest and Biceps
BB Bench press 2x8 70kg 1x8 72.5kg
DB incline press 3x8 20kg feeling 22kg for this next week
DB flys 2x8 16kg 1x8 14kg
Ez curls 3x8 24.5kg based on the bar being 7kg
10mins bike to finish off
BB Bench press 2x8 70kg 1x8 72.5kg
DB incline press 3x8 20kg feeling 22kg for this next week
DB flys 2x8 16kg 1x8 14kg
Ez curls 3x8 24.5kg based on the bar being 7kg
10mins bike to finish off
planning on doing my first session of hiit in the gym this evening, wish me luck
Associate
will be fun. Make sure you warm up first though.
just back managed 11:30 using 30sec sprint 60sec rest.
Got upto 88% of my total hr on the sprints but could probably have done with getting it a bit lower on the rest.
Got upto 88% of my total hr on the sprints but could probably have done with getting it a bit lower on the rest.
Man of Honour
You're doing really well matey.
I hope you're feeding yourself properly though, you still need to eat well to lose weight - so many people don't realise this.
Carbs can come down, but should still contribute to about 50-60% of your calorific iintake, and aim for no more than 0.5kg of weight loss per week - that's more than enough.
Keep your EFAs up, and whilst sat fats aren't the evil things once thought to be, though it's the MCT's (Medium Chain Triglycerides) that are good for you. The rest need to be moderated, but not necessarily excluded completely. It's the hydrogenates and emulsified fats that are baaaad.
Dropping your cals by a mere 15% is all you should need to minimise lean tissue loss and your RMR (resting metabolic rate).
As has always been said, the best way to increase RMR is increasing lean body mass, and follow a high intensity program. Therefore incorporating some HIIT with a good full body workout incorporating big compounds will help maintain muscle mass and help lose bodyfat.
Eating carbs and proteins and minimising fat (not EFAs) can optimise thermogenisis (the thermogenic effect) and as such increase fat loss, though this is a synergy between the other point about sat fats - it's a balance, but if in doubt stick to this thought.
Just thought I'd add my thoughts, but they're just thoughts.
Keep at it mate you're doing brilliantly.
I hope you're feeding yourself properly though, you still need to eat well to lose weight - so many people don't realise this.
Carbs can come down, but should still contribute to about 50-60% of your calorific iintake, and aim for no more than 0.5kg of weight loss per week - that's more than enough.
Keep your EFAs up, and whilst sat fats aren't the evil things once thought to be, though it's the MCT's (Medium Chain Triglycerides) that are good for you. The rest need to be moderated, but not necessarily excluded completely. It's the hydrogenates and emulsified fats that are baaaad.
Dropping your cals by a mere 15% is all you should need to minimise lean tissue loss and your RMR (resting metabolic rate).
As has always been said, the best way to increase RMR is increasing lean body mass, and follow a high intensity program. Therefore incorporating some HIIT with a good full body workout incorporating big compounds will help maintain muscle mass and help lose bodyfat.
Eating carbs and proteins and minimising fat (not EFAs) can optimise thermogenisis (the thermogenic effect) and as such increase fat loss, though this is a synergy between the other point about sat fats - it's a balance, but if in doubt stick to this thought.
Just thought I'd add my thoughts, but they're just thoughts.
Keep at it mate you're doing brilliantly.
Caporegime
And what foods typically contain these?
Cheers for your input FF always appreciated .
I'm following a diet thats been set out for me by one of the guys over at Healthy Action who by all accounts really seem to know their stuff so I'l be sticking to that for the time being and see how I progress.
. I'm following a diet thats been set out for me by one of the guys over at Healthy Action who by all accounts really seem to know their stuff so I'l be sticking to that for the time being and see how I progress.