The Running/Keeping Fit Thread

[Subby]

Sorry thought you were looking at this as a newbie

Yeah it's decent price too, can't complain.

I usually do a loading phase every couple of months. I set up specific training routines to make the most of the 2 weeks after a loading phase. During the loading phase week I do a normal weeks worth of routines but on the following 2 weeks I really smash it 4 or 5 times a week in the gym. My fall down is that I am bad with my diet If I got the diet more strict I'd look a good 15-20% better than I do now with the same muscles...they are just hiding under a belly

Arms, shoulders and legs are all looking decent but the lower ab area is my downfall....

[kingfunk]

The Weight Training Thread

I hear ya mate! Me too, Lower abdominal definition is a *******! every now and then I go on a strict diet for a couple of months, loose the lower abdominal fat but I also loose muscle mass, definition is way better but I'm a lot smaller. I find it almost impossible to loose abdominal fat when taking whey protein and creatine, I switched to hemp protein, definite improvement but it tastes outrageous! I really need to try and get the science right, loose abdo fat and gain muscle, does my head in. At the moment I doing it natural, gym 4-5 times pw, no supplements, eating 'right' again, 4 weeks in loosing body fat but also loosing mass, will up my food intake, up cardio and give it another 4 weeks. I work shifts so this 4-5 meals a day is out of the question. The secret equation is eating enough and the right food to build muscle but with no fat gain, so far I haven't cracked it, yet!

[Saveloy]

Rowan 128.6km
Carra 96km
Saveloy 86.7km
wiw 45.5k,
Pablo 34.6km
badpiggy 21.8km
Rich: 20.1km

10.8km

[Rich]

Rowan 128.6km
Carra 96km
Saveloy 86.7km
wiw 45.5k,
Pablo 34.6km
Rich: 27.7km
badpiggy 21.8km

Enjoyable 7.6km after a week off of doing very, very little. Back on it now.

[Subby]

You need to be lifting heavy weight with low reps and taking good BCCAs and you'll notice your size staying good and fat going. I found taking BCCAs minimises muscle loss when cutting while lifting heavy keeps your mass size up.

[Ams12]

I hear ya mate! Me too, Lower abdominal definition is a *******! every now and then I go on a strict diet for a couple of months, loose the lower abdominal fat but I also loose muscle mass, definition is way better but I'm a lot smaller. I find it almost impossible to loose abdominal fat when taking whey protein and creatine, I switched to hemp protein, definite improvement but it tastes outrageous! I really need to try and get the science right, loose abdo fat and gain muscle, does my head in. At the moment I doing it natural, gym 4-5 times pw, no supplements, eating 'right' again, 4 weeks in loosing body fat but also loosing mass, will up my food intake, up cardio and give it another 4 weeks. I work shifts so this 4-5 meals a day is out of the question. The secret equation is eating enough and the right food to build muscle but with no fat gain, so far I haven't cracked it, yet!

What is your current macro split?

[kingfunk]

The Weight Training Thread

In or thereabouts 40P 40C 20F. But unfortunately with fats I have a love hate relationship, vary a lot and never really steady for long periods.

[Ams12]

Try up your fats to 30% & reduce your carbs to 30%

Add in an extra day of intervals/sprints and see how your body fat changes.

[kingfunk]

Someone else has said that too, seems strange upping fats but I get the thinking behind it, will give it a go

[wiw]

Rowan 128.6km
Carra 96km
Saveloy 86.7km
wiw 47k
Pablo 34.6km
Rich: 27.7km
badpiggy 21.8km

Managed 1.5k last night Took me 10 minutes and then hobbled off to the sauna/swimming pool. Definitely need to give it a few more days before doing anything, everything aches.

[Rich]

I've got just under six weeks until the Great Yorkshire Run in Sheffield. Want to go under 50 minutes.

[Pablo]

I've got just under six weeks until the Great Yorkshire Run in Sheffield. Want to go under 50 minutes.

I'll cry if you go sub 50m for a 10km. My best is 51m42s and I'd love to break 50. Never ran a competitive 10km so I'd like to think it would give me the extra boost needed to do it. What's your current PB?

[Rich]

I'll cry if you go sub 50m for a 10km. My best is 51m42s and I'd love to break 50. Never ran a competitive 10km so I'd like to think it would give me the extra boost needed to do it. What's your current PB?

51m21s at the Great Manchester Run in May. It was a very warm day but I was running 'well' at the time, it feels more of a struggle at the moment but a few weeks of effort will hopefully pay off.

Yesterday's run was good, I liked the conditions (cool and dusk) albeit it was a touch on the windy side.

[Pablo]

About to go out now, although it's just started pissing down

[Rowan]

For those racing this year. One of the coaches that works with my club sent this the other day

PS I have come across an excellent resource on the internet that club members might find useful when planning training sessions/estimating race times.

It is at: http://www.runsmartproject.com/calculator/#modInt

If anyone wants advice on how to use it I am happy to advise.