*** The 2017 Gym Rats Thread ***

Snookums said:
Excuse the long post.

Having read through several threads over the past few days, whilst prepping my self to get in shape I thought I'd drop a post and get some more personal advice. Done some reading in to TDEE and BRM and past few days I've been tracking my calorie intake as well as I can using MyFitnessPal it recommends a goal 1990 calories for a more intensive weigh loss of 1kg pw or 2500 calories for 0.5kg which I'm assuming is a much more realistic target.

Currently in 21, 6ft 3" and weigh 111 with a 34" waist my legs are quite powerful so a lot of my weigh is below the belt but I do hold a tummy which I want gone. At this current time I'm not setting weight goals until I can force myself into a workout and eating routine then I can see what I will have lost in a few week period and set myself a realistic goal as right now I don't know what would be realistic in what timescale.

Spent my evenings after work this week finding gyms in my area and seeing which one is best. Luckily my daytime job has a Bannatynes on the same estate which has a pool. I'll be going in today to sign up.

My biggest issue is lack of time I know there's always time for exercise and I will be making time. I'm perfectly fine with early mornings and I fully intend to get to the gym at 6am weekdays (opening time) issue is I start work at 7am so I can only squeeze shy of an hour in. Tuesday Wednesday and Thursdays are no gos for gym after work as I have both jobs to work and won't be home until 9pm. Weekends (I work weekends as well but different town to where the gym is.) I will likely not gym at all/if it's nice I will take the bike or or just some sit-ups/push ups at home. Mondays and Fridays I finish at 2 so can get longer exercise times in after work on those days.

The plan I've made for myself is 6am gym 30-40 in the gym working the bike and rowing machine then the rest of my hour swim.

Weight training is completely foreign to me, I'd like to use Monday and Friday afternoons to weight train but would have no idea where to start.

This post is getting a bit long winded now so I'll wait for training advice then move onto diet and calorie intake.

(If you guys think it'd be easier to make my own thread I shall do so)
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Stronglifts. Even just twice a week. :)
 
mrthingyx said:
Stronglifts. Even just twice a week. :)
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ChrisD. said:
I was going to suggest the same.
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As said I have zero knowledge lifting etc so would have no idea where to start. What works what areas etc and how to run the reps.

Any recommendations? My upper body strength is very poor, lower body I seem to have very powerful legs for someone who has never trained.
 
Snookums said:
As said I have zero knowledge lifting etc so would have no idea where to start. What works what areas etc and how to run the reps.

Any recommendations? My upper body strength is very poor, lower body I seem to have very powerful legs for someone who has never trained.
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Stronglifts is a plan that you start from scratch, it's a really good beginner program, with plenty of videos to guide you

Stronglifts also does upper body and has accessory work for added upper body
 
Snookums said:
As said I have zero knowledge lifting etc so would have no idea where to start. What works what areas etc and how to run the reps.

Any recommendations? My upper body strength is very poor, lower body I seem to have very powerful legs for someone who has never trained.
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There's a Stronglifts app on both Apple and Android, download it, put in your details and it tells you what to do. If I can follow it, anyone can.
 
Went gym for the first time this morning for an hour. Feel so good and fresh, done 20 on the bike as well as a warm up and down supposedly burned 496 cals, then a further 10 on the rowing machine and a 20 minute swim burning around another 400. I enjoy the tracking side as it gives me a sense of accomplishment.

My biggest concern now is my app states i need to hit 3348 calories intake today, which seems like a hell of a lot i've struggled to hit my 2200 calorie target on the previous days i didn't even go gym. tracked days where 200 and 500 calories below. I'll see how high i can get my intake today whilst still eating "clean"
 
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You are a lucky man to hae gym/pool near work place.
I am a fitness freak and currently i am unable to go to gym because of my late job timings. I feel so depressed that i can't work out and my body is ganing fat and my belly is hanging out and i am doing nothing about it. :(
Can any one here help me out
 
If the only restriction on getting to a gym is your work timings then you need to find yourself a 24hr gym and go before/after work as if its a normal 9-5 job. You need to motivate yourself to get in to the gym.

As a fitness freak it seems you have hit a low motivation patch, its easy to funk and happens to everyone. Time to re-find that motivation.
 
JammieR said:
You are a lucky man to hae gym/pool near work place.
I am a fitness freak and currently i am unable to go to gym because of my late job timings. I feel so depressed that i can't work out and my body is ganing fat and my belly is hanging out and i am doing nothing about it. :(
Can any one here help me out
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Easily done we all do it, but you had time to write this message so you had time to go to the gym LOL get of your ass and make use of that 1 hour out of 24hr maggot :)
 
Semi shoulder injury - and I can do OHP! It seems to help too. Front squat and everything chest are out :(

Deadlifts mostly ok, does strain the AC joint slightly.

Icing is massively helping.
 
JammieR said:
You are a lucky man to hae gym/pool near work place.
I am a fitness freak and currently i am unable to go to gym because of my late job timings. I feel so depressed that i can't work out and my body is ganing fat and my belly is hanging out and i am doing nothing about it. :(
Can any one here help me out
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Tweak your diet, no need to get fat just because you're not training.
 
Syla5 said:
If the only restriction on getting to a gym is your work timings then you need to find yourself a 24hr gym and go before/after work as if its a normal 9-5 job. You need to motivate yourself to get in to the gym.

As a fitness freak it seems you have hit a low motivation patch, its easy to funk and happens to everyone. Time to re-find that motivation.
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Thank you for the motivation. i will try my best to hit the gym.
For others who, i work as a digital marketer, and the timings are 11-9 pm. Then i rush back to home while fighting with traffic. At last i reach home at 10 and eat 2 banana and go to the gym.
For the last 4 days i am unable to find the motivation or i am too tired because of work or sleep depravity.
But yes i will do it again no matter what happens i wont quit on gym because it the only thing in the world that gives me confidence and a unique type of High.
A 24 hours gym is almost 22 km away from my home.. not possible :(
 
GSVBagpuss said:
It's 1RM testing week for me on reiyushins programme - what's the top tips for working up to a test and being warmed up enough but not too tired?
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Do some box jumps or some squat jumps to get that there nervous system firing. Add another set to your warmup reps up to 66% your 1RM, then strip back to singles...
 
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