The Weight Training Thread

[Ams12]

2 long weeks of no carbs and fasting- 1kg lost.



1 day of eating healthily- 1.5kgs gained.



FFS



I look forward to my weigh in tomorrow after boozing and eating crap all day today.

Carbs hold water! So the 1kg you lost would be mainly water weight. 1.5kg you gained would be water weight!

Simple rules & workout progressions to losing weight:
1) Find your macros in grams. 40% carbs. 30% fat. 30% protein as a base guideline. You should be in a calorie deficit then work out your 40/30/30 split.
2) Start working out. Ideally resistance training. Focusing on compound moves. Full body routine 3-4 times a week to start then you can look at body part splits when you are used to the compound movements - push/pull/legs etc...
3) Monitor Progress.
4) Once Weight Loss slows down/stops, add 30mins cardio at end of workout or during day.
5) Monitor Progress.
6) Once Weight Loss slows down/stops, increase intensity or volume of workout. Eg - do an extra set of each exercise or jog faster for 30 mins.
7) Monitor Progress.
8) Once Weight Loss slows down/stops, reduce calories by 5-10% then recalculate macro split.
9) Monitor Progress.
10) Once Weight Loss slows down/stops, add in 1-2 HIIT Sessions during the week alongside usual workout.
11) Monitor Progress.
12) Once Weight Loss slows down/stops, reduce calories by 5-10% then recalculate macro split.

Now you can start looking at carb cycling (more carbs & less fat on leg days, medium carbs & fat on upper body/push or pull days, and low carbs & higher fats on rest days) Protein intake will always stay constant.

Hope that helps

[kingfunk]

Carbs hold water! So the 1kg you lost would be mainly water weight. 1.5kg you gained would be water weight!

Simple rules & workout progressions to losing weight:
1) Find your macros in grams. 40% carbs. 30% fat. 30% protein as a base guideline. You should be in a calorie deficit then work out your 40/30/30 split.
2) Start working out. Ideally resistance training. Focusing on compound moves. Full body routine 3-4 times a week to start then you can look at body part splits when you are used to the compound movements - push/pull/legs etc...
3) Monitor Progress.
4) Once Weight Loss slows down/stops, add 30mins cardio at end of workout or during day.
5) Monitor Progress.
6) Once Weight Loss slows down/stops, increase intensity or volume of workout. Eg - do an extra set of each exercise or jog faster for 30 mins.
7) Monitor Progress.
8) Once Weight Loss slows down/stops, reduce calories by 5-10% then recalculate macro split.
9) Monitor Progress.
10) Once Weight Loss slows down/stops, add in 1-2 HIIT Sessions during the week alongside usual workout.
11) Monitor Progress.
12) Once Weight Loss slows down/stops, reduce calories by 5-10% then recalculate macro split.

Now you can start looking at carb cycling (more carbs & less fat on leg days, medium carbs & fat on upper body/push or pull days, and low carbs & higher fats on rest days) Protein intake will always stay constant.

Hope that helps

spot on.

This is the best video out there to help people calculating calories and macros...

https://m.facebook.com/richie.howey/posts/10154014850864295

[RedReet]

Carbs hold water! So the 1kg you lost would be mainly water weight. 1.5kg you gained would be water weight!

Simple rules & workout progressions to losing weight:
1) Find your macros in grams. 40% carbs. 30% fat. 30% protein as a base guideline. You should be in a calorie deficit then work out your 40/30/30 split.
2) Start working out. Ideally resistance training. Focusing on compound moves. Full body routine 3-4 times a week to start then you can look at body part splits when you are used to the compound movements - push/pull/legs etc...
3) Monitor Progress.
4) Once Weight Loss slows down/stops, add 30mins cardio at end of workout or during day.
5) Monitor Progress.
6) Once Weight Loss slows down/stops, increase intensity or volume of workout. Eg - do an extra set of each exercise or jog faster for 30 mins.
7) Monitor Progress.
8) Once Weight Loss slows down/stops, reduce calories by 5-10% then recalculate macro split.
9) Monitor Progress.
10) Once Weight Loss slows down/stops, add in 1-2 HIIT Sessions during the week alongside usual workout.
11) Monitor Progress.
12) Once Weight Loss slows down/stops, reduce calories by 5-10% then recalculate macro split.

Now you can start looking at carb cycling (more carbs & less fat on leg days, medium carbs & fat on upper body/push or pull days, and low carbs & higher fats on rest days) Protein intake will always stay constant.

Hope that helps

Cheers mate, but I’m really just venting. I monitor my weight and my body fat daily and have a good idea how to control it. I need to do more cardio definitely, but I’ve no desire to do so unless I start playing football again. I go to the gym 4 times a week and walk about 10-12 miles per day, so that does me for now.

My problem is booze. I’m not willing to give it up or even cut down, so I normally drink heavily Fri, Sat & Sun, then eat well the rest of the week so my weight stays steady at about 64-65kgs. If I go on a long binge and put on a bit of weight, I’ll no carb for a week or so to lose it and if I’ve a holiday on the horizon, then I’ll no carb for a while to get my weight and body fat down.

Normally it works a treat, but I was shocked how little I lost this time. My problem was not eating enough though, I find it easier to starve than force-feed, so out of laziness I did that most of the time. Not the healthiest approach I know, but I at least give the illusion that I’m healthy, haha.

[labourRed]

Well there's a pretty obvious approach to weight control in there and you don't need to be a dietitian to work it out. I'm in a similar boat but I'm trying to see if one nights drinking will work for me. Not touched anything for a week now.

[RedReet]

Well these Thursday night matches are killing me as that's an extra night drinking.

The bank holiday weekend is bad timing for me too as potentially that could be 5 straight days drinking and eating crap, so if I can avoid the bar today gonna try and have a fast day.

[Roboklopp]

I bench pressed 6 x Roboklopp's today......

.......then upped the anti.......

.......and bench pressed 6 x CJ's

Imagine Seigebeast would be a nightmare to bench. Not just cos of the huge weight, but cos his blubber would ooze everywhere & not hold form while you tried.

[Roboklopp]

Speed and deficit deadlifts. The latter are well ****ing hard- feel about 40K heavier than normal ones.

[Assassin]

Speed and deficit deadlifts. The latter are well ****ing hard biceps feel about 40K heavier than normal ones.

[Roboklopp]

Assmaniac are you following me?? Creepy weirdo.

[Assassin]

Assmaniac are you following me?? Creepy weirdo.

Fraid not. Agree with your CJ comment

[Assassin]

I bench pressed 6 x Roboklopp's today......

.......then upped the anti.......

.......and bench pressed 6 x CJ's

Imagine Seigebeast would be a nightmare to bench. Not just cos of the huge weight, but cos his blubber would ooze everywhere & not hold form while you tried.

I have no recollection of posting this.........

[Roboklopp]

Have you ever tried deficit deadlifts Assmaniac?

[Assassin]

Have you ever tried deficit deadlifts Assmaniac?

Deficit deadlifts are for people who struggle with the first phase of a normal deadlift....

[Roboklopp]

Have you been a googling?


Aye, defo need help in that relatively weak phase if I gonna get 220K.

[Assassin]

I assumed you used deficit deadlifts to increase your stature in the gym. Are you using a 4" platform