FH Fitness Thread

[TdC]

You need to go below your ideal weight TdC as carbs and their associated water will bump that up a few kilos. Grats though nice progress.

cheers. yeah, I know. currently no real goal. want to tap in to the 70's, that's about it.

TdC What's your diet? Lots of bacon?

yeah. check this for inspiration / nutters / sickos : http://www.reddit.com/r/keto
basically: no carbs, so no bread / potatoes / rice / pasta / sugar / alchohol. tonight's meal was oven baked bacon wrapped green asparagus with garlic and shallots, chopped up bits of chorizo and a big dab of butter. scoop of colesaw on the side. nom nom. this morning two fried eggs, 8 rashers of bacon, two slices of melted cheese on top. looooots of water to drink. I'm shrinking less than Deebs does on a cold day but I am shrinking

 

[Billargh]

Yeah i'm gonna have to I think! Endomondo I saw up there somewhere, will give that a try.

That's the one I use man, can't fault it.

 

[Nate]

Went for a run after clam excercise!

Felt good.

 

[Scouse]

Clam exercise? You pump the missus then go for a run?

Been for a little bike ride today (I wouldn't even call it a ride - 6 or 7 miles). It's fucking freezing fog everywhere in Nottingham. It's also my second day back on the 5:2 diet after xmas's binge. Day 1 was really easy but I'm starving right now.

Tuna salad tonight. ~400 calories. If I play my cards right I could probably get a mate to come out for a sneaky half pint this evening too

 

[Nate]

I'm googling some stretches for it, might be worth having a go yourself mate. Rest first ofc.

I snickered at the last stretch.

 

[gohan]

I fucking hate Christmas :< didn't really eat much but drank loads and did close to FA! Had football training yesterday for the first time in 4-5 weeks, nearly died! Today my legs feel tighter than a ducks arse, walking up and down stairs is a killer, acctaully felt like i was going to puke after the 2.5k 'warm up' run. This was followed by shuttle runs then various other fitness stuff and normal training then a 1 hour 7 a side

stamina has forsaken me!!!!

 

[Wazzerphuk]

You need to learn to stretch properly. Stretch properly and you won't get that. You'll need to spend a good 10 minutes pre and post match stretching.

 

[Lethul]

Im making my food schedule for burning some of the fat I have gained during my bulk period.

Right now it looks like this:
kcal carbs protein
Breakfast 237 11.4 15.6
Whey Shake 157 2.9 28.7
Lunch XXX
Shake 157 2.9 28.7
Dinner XXX
Casein shake 117 0.5 27.3

As i am about 1.84 cm long and weigh 89 kg it seems my daily need is around 3200 kcal.
Do drop 0.5 kg a week I need to be on 2700 kcal. This results in my Lunch and Dinnier needs to contain 1000 kcal each (and round 30g protein each). That seems quite a lot to me (I don't know if I eat that today even).
Do anyone know if this looks like way to much?

FH worthless formating!

 

[Bahumat]

Things like Pizza's are 1100 calories + so you may find some foods are much higher than you expect

 

[Scouse]

Do anyone know if this looks like way to much?

It looks like you need to eat some proper food rather than just drinking protein shakes all the time.

Anyway, 3200 calories a day? Isn't that shitloads?

I'm 6'2+, 14st 7lbs*. If I am heavily active then I need, at most, ~3000/day to maintain a weight. If I'm lightly active (or as usual, sedentary) then 2400-2500 is plenty.


*Yeah, after all the good work last year I put on a stone at xmas

 

[Lethul]

I used this to calculate my kcal needs:

66.5 + (13.75 x kg) + (5.003 x cm) - (6.775 x age)
and then multiply with 1.2-2.0 depending on how active you are (1.2 for doing nothing all day and 2.0 as elite athlete), I used 1.5.

 

[Lethul]

I used this to calculate my kcal needs:

66.5 + (13.75 x kg) + (5.003 x cm) - (6.775 x age)
and then multiply with 1.2-2.0 depending on how active you are (1.2 for doing nothing all day and 2.0 as elite athlete), I used 1.5.

ps. I have no idea what 6'2+ means or 14st 7lbs and cba to google!

 

[Scouse]

ps. I have no idea what 6'2+ means or 14st 7lbs and cba to google!

Can't be bothered to google my arse - it's because you can't reach the keyboard because you're so short and mahoosively fat:

As i am about 1.84 cm long and weigh 89 kg

You must resemble the T1000 from Terminator 2 when it pretended to be the floor for a while...


Anyway, you're about 6 foot tall and weigh not far off the same as me. 2500 calories is your friend. Less if you want to lose weight unless you're exercising hard.

 

[Lethul]

I recalculated using the formula and ended up on 2800 calorier.
Meaning I should be on 2300 per day to lose 0.5 kg per week.

Woo what a relief

PS. I would never google your arse!

 

[Bahumat]

I have been lazy over Christmas doing my workout but I've still tried to keep my calories down. With walking to and from the station, plus a workout I can consume 2000 calories if I want to lose 2lb a week. If I don't do anything then it's about 1550 calories.

I'm about 5'11 (180) tall and weigh 13.5 stone (189lb)

 

[Scouse]

Yeah, I still think Lethul's 2300 a day is high tbfh.

 

[Yoni]

I eat around 1200 whether I've been active or not. It is well over double the calories I was eating Sept to Nov. I don't however eat much carb, generally 2 tblsp oats a day. I find I have ample energy for the gym and I go 4 to 5 times per week.... 2 days 40 mins cardio and 3 days 20 mins weights 20 mins cardio. However, if I am out for dinner (not that often now christmas is done) I eat what I want and enjoy it guilt free these days and it tastes so much better for abstention . I do 1k deficit per day the highest deficit recommended by my PT.

 

[Appollo]

88kg! Can I have a lolly now?

 

[TdC]

yes. every couple of kg you should "reward" yourself by dumping the diet for a weekend. imo that is.

 

[Appollo]

Da! Tomorrow night I shall be dining from this menu

http://www.thegrove.co.uk/media/179275/glasshousesamplemenu_11.pdf

 

[Overdriven]

Food intake today. http://www.myfitnesspal.com/food/diary/odimmortalis

5x beef sliders covered in cheese, with 100g(ish) of greeeen things. (Fiber > Carbs = Negative net carbs = win)

Note: Unflavoured protein tastes odd.

EDIT: 86.9KG and about 23% body fat (Lost LBM and gained BF% over Xmas. Meh) - Aiming for about 75kg before I move from CKD to TCD (Timed Carb Dieting) and aim for about 90kg

Maintenance is 2.3k, eating around 1800-2000.

 

[ECA]

Awwww yeaaaah managed the whole week skiing on my bum ankle that i was struggling to walk stairs on. gogo stiff ski boots ftw

 

[TdC]

damn I want a cookie right now SO BAD. anything with carbs in. just now I stuck a spoon in a tub of peanut butter I found in the back of my storage thingy and stared at it for a whole minute before I made myself put the spoon in the dishwasher. I licked it though...(the spoon, not the dishwasher)

 

[Yoni]

If you crave something naughty which has no carbs TdC get a pack of grok http://www.grok.it/en/. I made a carb free lasagne this evening using blanched leek for the pasta' (hairy biker skinny recipe idea)' but no white sauce just more cheese. It was awesome. I am just 7kgs away from target now so super motivated

 

[Gray]

Over Christmas i wasn't well with a chest infection, worked out quite nicely now that i have recovered from it as i lost over 9lb over the period of 2 weeks or so.

I've often wondered about the effects of exercise though, and how long it takes to see the effects of the previous workout.

For instance, if on a Monday i do cardio for an hour or two, how long would it take for it to show on scales theoretically from that workout. I'm not going to be obsessing over scale-usage though, once a week is the plan there but it's always been a curiosity.

 

[TdC]

If you crave something naughty which has no carbs TdC get a pack of grok http://www.grok.it/en/. I made a carb free lasagne this evening using blanched leek for the pasta' (hairy biker skinny recipe idea)' but no white sauce just more cheese. It was awesome. I am just 7kgs away from target now so super motivated

yeah I had nothing like that in the house, also STILL no cheese as I'm a completely laze ridden fucker and haven't been outside since thursday. I wasn't hungry in the slightest, but holy sweet baby jebus and buddha and mohammed too my carb addiction was riding me terribad. I was literally shaking with want of carbs

 

[Yoni]

yeah I had nothing like that in the house, also STILL no cheese as I'm a completely laze ridden fucker and haven't been outside since thursday. I wasn't hungry in the slightest, but holy sweet baby jebus and buddha and mohammed too my carb addiction was riding me terribad. I was literally shaking with want of carbs

Did it affect your weigh in today? Oh and gtfo and get some food lazy bastard!

 

[Nate]

running 25 mins @ 3 miles again yay. think this rehab clam excercisings is doing the trick!

 

[Exioce]

Out today but way off pace due to snow. Meh.

 

[TdC]

Did it affect your weigh in today? Oh and gtfo and get some food lazy bastard!

I'm about a kilo up on where I was last week, but I've both been drinking oceans of water and tea, and haven't had a proper double-flush shit in about three weeks :-/

That said, I had a really healthy veg-packed mild chicken curry earlier today at a mate's house and cheated a little with half a handful of rice and some cashew nuts. Then I took the road bike in a sprint over two of Arnhem's three bridges to get a burn going. Happiness