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Post by Deleted on Jan 3, 2023 19:42:04 GMT
I would love to get relatively hench by 30th April, but I'll settle for getting some muscle mass and some definition on my arms, chest, stomach, ass and legs. it's good to have a goal. You seem very dedicated/motivated. Just make sure your diet is dialled in, and you're eating enough protein I'm not sure how to define it - I need to lose my Xmas blubber but I'm pretty fortunate in that it tends to fall off me when I stop drinking and going through big bags of crisps. So I'm not sure what I should aim for in terms of weight, because I need to gain it rather than lose it. Maybe the best way is to say I want to be able to bench a certain weight - I can currently do sets of 12, 10, 10 and 8 at about 9kg, maybe I should aim to get that up to say 13kg by April? Is that mad? Diet is basically 2x Huel Black shakes a day (800kcal, 80g of protein) and then about 250g grilled chicken and broccoli (I guess about 300kcal and about 60g protein) in the evenings. Plus OJ and coffee during the day. Not sure if that's enough calories but the protein content is about right. Maybe I should be having some brown rice in there too? I mix it up for the evening meal when I've got the kids or I'm with me bird but I'm pretty good at cutting out booze and junk. |
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Post by Deleted on Jan 3, 2023 19:44:51 GMT
I'm also not sure what's realistic - I had some visible gains from about 4 weeks of working out 3x a week but I fully expect that will slow down and I'll start to see marginal gains.
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Post by Deleted on Jan 4, 2023 9:08:25 GMT
Should add that I've been taking 6g of creatine a day for a few weeks now - could not be arsed loading it as I got the tablets rather than the powder...
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Post by Reviewer on Jan 4, 2023 10:11:14 GMT
Read that as arse loading and thought you were doing it wrong.
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Post by Deleted on Jan 4, 2023 11:53:18 GMT
That's not how you're meant to take them?
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Psiloc
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Post by Psiloc on Jan 4, 2023 12:36:15 GMT
it's good to have a goal. You seem very dedicated/motivated. Just make sure your diet is dialled in, and you're eating enough protein I'm not sure how to define it - I need to lose my Xmas blubber but I'm pretty fortunate in that it tends to fall off me when I stop drinking and going through big bags of crisps. So I'm not sure what I should aim for in terms of weight, because I need to gain it rather than lose it. Maybe the best way is to say I want to be able to bench a certain weight - I can currently do sets of 12, 10, 10 and 8 at about 9kg, maybe I should aim to get that up to say 13kg by April? Is that mad? Diet is basically 2x Huel Black shakes a day (800kcal, 80g of protein) and then about 250g grilled chicken and broccoli (I guess about 300kcal and about 60g protein) in the evenings. Plus OJ and coffee during the day. Not sure if that's enough calories but the protein content is about right. Maybe I should be having some brown rice in there too? I mix it up for the evening meal when I've got the kids or I'm with me bird but I'm pretty good at cutting out booze and junk. Your diet sounds like it should work on a short term basis but you may have issues with satiety before long. At that point I'd maybe drop one of the shakes and eat the equivalent in food. If you're trying to lose blubber at the same time you want to be hitting your protein target whilst minimising and burning off the calories (this is why some consider recomping harder than cutting and bulking). Definitely sounds like you're getting your protein in so worrying about "getting enough calories" might be a bit misguided IMO. Though I'm sure there are people who would dispute that. Incidentally the OJ calories will add up if you're drinking a lot of it (I know a few nutritionists who consider OJ a treat). When I'm recomping one of the simple rules I set myself is never drink any calories (outside of protein shakes) but that's completely a personal choice. But by the same token I'm assuming this is plain coffee and not a dessert in a cup ;D |
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Psiloc
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Post by Psiloc on Jan 4, 2023 12:38:13 GMT
Ah just read it back and sorry for the jargon. Recomping = body recomposition which is when you try to lose fat and gain muscle at the same time. I think this is what you're trying to say.
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Post by Deleted on Jan 4, 2023 12:43:42 GMT
That is indeed what I'm trying to say.
I stick to 125ml OJ a day - just once in the morning - and yeah coffee has a splash of milk but nowt else!
I'm coming from intermittent fasting and my calorie intake has typically been about 1200 a day, unless it's the weekend and I hit the ale. So I'm slightly perplexed by how to get enough "good" calories in! But what I'm hearing is, keep going until I notice I'm getting hungrier and see if I can fit in a proper meal instead of the shake.
From some back of a fag packet maths, I need to be getting about 125g protein a day which the two shakes and chicken & broccoli nails. That said, today I'm mixing it up with some high protein cereal instead of one of the shakes, and some quiche and salad for dinner at my son's request - because what's life without whimsy?
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mcmonkeyplc
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Post by mcmonkeyplc on Jan 4, 2023 13:00:43 GMT
I just attempted to go for a run after being sick for a week. Didn't get past my warm up and now I feel dizzy.
I NEED TO EXERCISE! (to eat shit)
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Psiloc
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Post by Psiloc on Jan 4, 2023 13:39:30 GMT
I'm giving this advice like I didn't eat like a pig and sit on my arse for two months...
This intermittent fasting, chicken and broccoli and weight lifting stuff was me during the pandemic. I would kill to have that motivation again
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Post by Deleted on Jan 4, 2023 13:45:56 GMT
I'm giving this advice like I didn't eat like a pig and sit on my arse for two months... This intermittent fasting, chicken and broccoli and weight lifting stuff was me during the pandemic. I would kill to have that motivation again I find it easier if I just do it and don't think about it. It's saving me a fortune, too. |
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Post by Deleted on Jan 4, 2023 13:54:25 GMT
In any case, I appreciate the advice!
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Post by Dougs on Jan 4, 2023 13:59:42 GMT
I know you've got a short term goal in mind, but you need to make sure it's sustainable. It'll work for what you need it for no doubt, but longer term, it's got to be a proper lifestyle change...and IME, post-marital bliss is v dangerous!
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Vortex
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Post by Vortex on Jan 4, 2023 14:10:39 GMT
IME, post-marital bliss is v dangerous! Aye, but even worse than that is the post-post-marital bliss which is mostly just comfort eating & binge-drinking. 😜 |
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Post by Dougs on Jan 4, 2023 14:18:21 GMT
That's the one I meant!
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Post by smoothpete on Jan 4, 2023 14:23:49 GMT
I wish my shoulder would just work properly again. I've had issues on and off for years (too much swimming I think, plus a nerve impingement in my neck). Previously I was all about doing personal bests in the gym, now I'm thrilled if I can put a bowl back into the top cupboard with my right hand
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mcmonkeyplc
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Post by mcmonkeyplc on Jan 4, 2023 14:47:55 GMT
I wish my shoulder would just work properly again. I've had issues on and off for years (too much swimming I think, plus a nerve impingement in my neck). Previously I was all about doing personal bests in the gym, now I'm thrilled if I can put a bowl back into the top cupboard with my right hand Have you done Physio? I fucked my shoulder ages ago and it wasn't ok until I did a shit ton of physio exercise, even after a regained full motion I basically kept doing the physio exercise as a warm up. Good luck! |
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Post by Dougs on Jan 4, 2023 14:51:12 GMT
Agree with that. It's ridiculous how much effort is needed for relatively small gains.
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Post by smoothpete on Jan 4, 2023 14:56:25 GMT
I did a little bit but unfortunately the root of the problem is the nerve impingement because that nerve is the one that actuates that part of the shoulder and the inner bicep (I've had noticeable muscle wastage as a result). The nerve impingement is because the disc in my neck is being aggravated by bone spurs on the vertebrae, and the only solution would be surgery and the prospect is terrifying..
What they would do is make an incision in the FRONT of my neck, move my windpipe and arteries to the side, remove the disc, put a metal clamp in to keep the space open, file down the bone spurs, and pop a new disc in. Just seems way too significant of a procedure for what is, ultimately, just a minor inconvenience to me physically.
On the plus side, my bicep muscle seems to be getting better and the strength is coming back slowly but surely. I'm managing to find ways to work it indirectly in the gym (like, rows instead of curls, that kind of thing). I just can't do benchpress or anything with a shoulder rotation (at least not yet)
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Post by mrpon on Jan 4, 2023 15:15:51 GMT
I wish my shoulder would just work properly again. I've had issues on and off for years (too much swimming I think, plus a nerve impingement in my neck). Previously I was all about doing personal bests in the gym, now I'm thrilled if I can put a bowl back into the top cupboard with my right hand Have you done Physio? I fucked my shoulder ages ago and it wasn't ok until I did a shit ton of physio exercise, even after a regained full motion I basically kept doing the physio exercise as a warm up. Good luck! I was in John Lewis the other day and spent an inordinate amount of time on the Therabody stand having a full run through of their products. Quite impressed, the Wave Duo was super vibey and fairly cheap at £60. |
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Post by Dougs on Jan 4, 2023 15:22:37 GMT
Yikes, that doesn't sound good Pete! I'd be giving that a big swerve too! Have they given you cortisone injections? That made the difference to me, but that was an impingement rather than something more serious!
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Vortex
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Post by Vortex on Jan 4, 2023 15:31:21 GMT
I wish my shoulder would just work properly again. I've had issues on and off for years (too much swimming I think, plus a nerve impingement in my neck). Previously I was all about doing personal bests in the gym, now I'm thrilled if I can put a bowl back into the top cupboard with my right hand I hear this. Though not as bad as your surgery requiring scariness. I think (pretty sure) i fucked a rotator cuff just as covid kicked in and i couldn't get physio etc. Couldn't get arm round without pain to put a jacket one etc for weeks. Lifting natural gas taps up a few mm to be able to turn them on for bunsens at work was a 'mare too. Anyhoo, that shoulder now mostly works after a lot of cable machine strengthening once gyms did reopen, but full mobility is gone. Can't get it twisted round enough to support the bar to back squat properly at all. Slowly facing up to the fact i may need to pony up for physio. |
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Post by smoothpete on Jan 4, 2023 15:42:23 GMT
Yikes, that doesn't sound good Pete! I'd be giving that a big swerve too! Have they given you cortisone injections? That made the difference to me, but that was an impingement rather than something more serious! The surgeon seemed pretty blasé about it but yeah. If I was in pain then I might consider it.
I saw the same guy about the same problem a few years ago and he gave me a steroid injection into the nerve in the neck which was quite scary. I don't know if it helped, maybe it did, but that was immediately before we went into lockdown and we all had that period of enforced inactivity which no doubt helped me heal up. He said he'd be happy to give me another one but didn't think it would solve anything. I had one in the shoulder previous to that.
It's just a factor of getting old I think. Shit starts to wear out and break
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Post by Dougs on Jan 4, 2023 15:50:14 GMT
I hear that too! Sucks innit. Not a joint in my body doesn't hurt in some way, shape or form. I've always had shit ankles, which has led to shit knees and then too much swimming has fucked the shoulders. Strength training has helped a bit but it's a slog. I think to really make a difference, I'd need to do over an hour of physio exercises every day.
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Post by rhaegyr on Jan 4, 2023 15:57:49 GMT
Yikes - I've just started swimming semi-regularly (45 minutes, twice a week) in my mid-30s as I was under the assumption it's the best exercise that doesn't put strain on the joints. Having second thoughts now!
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mcmonkeyplc
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Post by mcmonkeyplc on Jan 4, 2023 16:01:12 GMT
I think smoothpete used to do it daily. It's fine and it is the lowest impact cardio you can do...for your legs  Just make sure you have good technique and you'll be fine. My issue was caused by weight lifting and poor swimming technique combined. |
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Post by smoothpete on Jan 4, 2023 16:01:13 GMT
Nah don't worry about it, go for it. I was overdoing it daily and only doing front crawl. I've never been fitter! At one point my resting heartrate was 36. It's excellent for your overall fitness
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Post by rhaegyr on Jan 4, 2023 16:04:27 GMT
Thanks for the advice - I've started doing it as I've always had problems with my lower back (which rules out jogging/running) but still wanted to stay relatively fit. Looking forward to the rush of new year newbies tonight  Can't blame them - I've been there myself. |
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Vortex
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Post by Vortex on Jan 4, 2023 16:23:53 GMT
I'm still off, so enjoying the peace through the day. Been quite a few folk shown round the facilities though. So dread how it'll be next week when i have to return to my usual hours.
It usually only lasts a few weeks before they start dropping off though.
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Post by Dougs on Jan 4, 2023 16:27:58 GMT
It's definitely the best low impact exercise there is. Technique is everything. Mine isn't too bad (quite like the fact that despite being 15st and unfit, I am still quicker than some in the fast lane - although some are blisteringly quick!). I haven't swum for a month though, need to get back to it tomorrow.
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Can't blame them - I've been there myself.