The New Fitness & Martial Arts Thread

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Rubix
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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by Rubix » Tue May 31, 2016 9:53 am

Cutting at the moment, only eating 1700cal a day in a 8hour period. High Protein up to 200g

In a month ive lost 6.7kg and 3.2% body fat

Kept most of my muscles too and look more defined :wub:

Playing: PS4: GT Sport, Kingdom Hearts | Switch Xenoblade Chronicles 2
Watching: Westworld S2, The Punisher
Reading: Andrzej Sapkowski - Sword of Destiny
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Rocsteady
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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by Rocsteady » Tue May 31, 2016 1:56 pm

Damn that's a heavy cut.

5 months out and I've finally gotten 3 sessions under my belt again. Starting off low as my shoulder still limits all my lifts - hitting 60kg deads, 45 bench and 65 front squat. Which is utterly dire compared to before but still, as long as my shoulder holds up they should rise fairly rapidly. So happy to be back in the gym.

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Mini E
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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by Mini E » Tue May 31, 2016 4:19 pm

Rubix wrote:Cutting at the moment, only eating 1700cal a day in a 8hour period. High Protein up to 200g

In a month ive lost 6.7kg and 3.2% body fat

Kept most of my muscles too and look more defined :wub:


Good work! What's your workout schedule like?

teh bork wrote:The appointment of Moyes is me done with that club until he has strawberry floated off. I'm so angry about this, the final nail in the coffin of this great club.
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Rubix
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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by Rubix » Tue May 31, 2016 6:18 pm

Mini E wrote:
Rubix wrote:Cutting at the moment, only eating 1700cal a day in a 8hour period. High Protein up to 200g

In a month ive lost 6.7kg and 3.2% body fat

Kept most of my muscles too and look more defined :wub:


Good work! What's your workout schedule like?


A Week
5 Free Weight Gym Workouts
2x Indoor 5's (Football)
1x Spin
1x Squash
10k+ Steps a day
Cycle 30 Miles a week

Playing: PS4: GT Sport, Kingdom Hearts | Switch Xenoblade Chronicles 2
Watching: Westworld S2, The Punisher
Reading: Andrzej Sapkowski - Sword of Destiny
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Rubix
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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by Rubix » Mon Jun 06, 2016 9:21 pm

After week 5

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Playing: PS4: GT Sport, Kingdom Hearts | Switch Xenoblade Chronicles 2
Watching: Westworld S2, The Punisher
Reading: Andrzej Sapkowski - Sword of Destiny
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Mini E
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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by Mini E » Wed Jun 08, 2016 10:16 am

Nice work Rubix. How are you calculating BF%? BIA or Skinfold?

Going through a lot of gooseberry fool at the moment = managing over two hours per day in the gym. This is a far better coping mechanism than what I've used during previous break ups (Ben & Jerry's and beer)

teh bork wrote:The appointment of Moyes is me done with that club until he has strawberry floated off. I'm so angry about this, the final nail in the coffin of this great club.
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BTB
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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by BTB » Wed Jun 08, 2016 10:48 am

love the excel progress Rubix, and good work too!

Think I've twinged my left side lat which is annoying. Felt a bit sore (but not too painful) when doing pulls and deadlift last week so may take a week off any lat exercises so I don't risk any serious damage. What are the best stretches for lats?

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Cuban Pete
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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by Cuban Pete » Thu Jun 09, 2016 12:44 am

Wow some great results there Rubix!

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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by <]:^D » Thu Jun 09, 2016 1:34 pm

this is one of the best videos ive ever seen:

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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by Rocsteady » Fri Jun 10, 2016 8:34 am

I dunno, just seems like every other generic motivation rant on YT to me.

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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by <]:^D » Fri Jun 10, 2016 10:09 am

maybe the effect is enhanced for me by 1) knowing about his insane knowledge and experience in the industry (~30 years!) and 2) his normal calm demeanour

i also coach young athletes, and a lot of this rings true. so many times im asked, e.g., 'are potatoes or rice better for me?' coming from someone who just needs to eat a hell of a lot more, and work a lot harder in the gym.

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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by Rocsteady » Fri Jun 10, 2016 10:41 am

Fair points.

My normal weight gainer seems to have changed recipe so that it mainly constitues maltodextrin now - which is shite and completely strawberry floats up my crohn's - so started making my own. Dunno why i didn't do it earlier, it's a bit of a struggle thanks to not being able to have milk or oats but I've found 200ml of coconut milk, big banana, ton of peanut butter, whey protein and a few bits of 90% chocolate for a bitter kick makes a hell of a shake. Hits about 900 calories too,

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That's not a growth
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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by That's not a growth » Fri Jun 10, 2016 11:48 am

I feel like I have too many different goals, and not sure how to balance things. At the moment I'm just concentrating on my running, but I'll be looking to start lifting again soon. I used to do PPL, over 6 days a week. I'll be looking to do only 3 days a week so I can alternate cardio and lifting, so still 6 in total. I've read a bit, and even though PPL is in theory a 3 day routine, apparently it's not best if I'm only doing 3 days in a week.

What 3 day routines would people recommend? And people who do a lot of cardio/ none lifting activities, how do you personally balance your time?

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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by IAmTheSaladMan » Fri Jun 10, 2016 12:13 pm

After having problems with my knees for years I knew I had to start losing weight but being a lazy bastard I stereotypically couldn't be arsed but getting fat shamed at a theme park recently made me take stock of things and decide to do something about it.

I joined a gym 5 weeks ago and have been going three times a week, my starting weight was a hefty 19 stone 9 but after the first 2 weeks I was down by 5 lbs. I have also been eating a lot better, have cut out snacking between meals and I'm drinking less booze.

I haven't been weighed in the last few weeks but I'm going to weigh myself on Sunday and hopefully I'll still be moving in the right direction.

The most noticeable change so far is that I haven't taken a painkiller in over 4 weeks when previously I was taking them 2 or 3 times a day.

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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by Brerlappin » Fri Jun 10, 2016 1:40 pm

That's not a growth wrote:I feel like I have too many different goals, and not sure how to balance things. At the moment I'm just concentrating on my running, but I'll be looking to start lifting again soon. I used to do PPL, over 6 days a week. I'll be looking to do only 3 days a week so I can alternate cardio and lifting, so still 6 in total. I've read a bit, and even though PPL is in theory a 3 day routine, apparently it's not best if I'm only doing 3 days in a week.

What 3 day routines would people recommend? And people who do a lot of cardio/ none lifting activities, how do you personally balance your time?


I could be doing things ass backwards as im no expert, but i just do cardio/HIIT/weights in one session. Im not a huge lifter by any means tho, i do tend to focus more on bodyweight exercises and the weights i do lift are fairly light. But recently my gym sessions will start with maybe 10 mins of jump rope, 10x1 min sets, doing pushups in between each set. follow that up with some chin ups, 6 reps, and just keep trying to increase the amount i can do by 1 chin every session (im up to 35 this week). After that ill move on to some weights, rotational jammer press and trap bar DL's mostly, but fairly light, maybe 60-70kg for the trap bar 8 repsx4, 50 for the jammer press, again 8 reps x4. After that ill do a small circuit that combines but is not limited to: medicine ball slams, battle rope waves, burpee pull ups, kettlebell swings. 1 min of each exercise for 5 mins.

IAmTheSaladMan wrote:After having problems with my knees for years I knew I had to start losing weight but being a lazy bastard I stereotypically couldn't be arsed but getting fat shamed at a theme park recently made me take stock of things and decide to do something about it.

I joined a gym 5 weeks ago and have been going three times a week, my starting weight was a hefty 19 stone 9 but after the first 2 weeks I was down by 5 lbs. I have also been eating a lot better, have cut out snacking between meals and I'm drinking less booze.

I haven't been weighed in the last few weeks but I'm going to weigh myself on Sunday and hopefully I'll still be moving in the right direction.

The most noticeable change so far is that I haven't taken a painkiller in over 4 weeks when previously I was taking them 2 or 3 times a day.


Its definitely not a nice way to be introduced to fitness, but once you see the weight falling off and start feeling the benefits, youll wish you started years ago. Congrats on the first bit of weight loss! Sounds like youre doing great!

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Mini E
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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by Mini E » Fri Jun 10, 2016 4:07 pm

IAmTheSaladMan wrote:After having problems with my knees for years I knew I had to start losing weight but being a lazy bastard I stereotypically couldn't be arsed but getting fat shamed at a theme park recently made me take stock of things and decide to do something about it.

I joined a gym 5 weeks ago and have been going three times a week, my starting weight was a hefty 19 stone 9 but after the first 2 weeks I was down by 5 lbs. I have also been eating a lot better, have cut out snacking between meals and I'm drinking less booze.

I haven't been weighed in the last few weeks but I'm going to weigh myself on Sunday and hopefully I'll still be moving in the right direction.

The most noticeable change so far is that I haven't taken a painkiller in over 4 weeks when previously I was taking them 2 or 3 times a day.


That's an awesome start to your journey- congratulations.

teh bork wrote:The appointment of Moyes is me done with that club until he has strawberry floated off. I'm so angry about this, the final nail in the coffin of this great club.
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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by That's not a growth » Fri Jun 10, 2016 7:15 pm

Brerlappin wrote:
That's not a growth wrote:I feel like I have too many different goals, and not sure how to balance things. At the moment I'm just concentrating on my running, but I'll be looking to start lifting again soon. I used to do PPL, over 6 days a week. I'll be looking to do only 3 days a week so I can alternate cardio and lifting, so still 6 in total. I've read a bit, and even though PPL is in theory a 3 day routine, apparently it's not best if I'm only doing 3 days in a week.

What 3 day routines would people recommend? And people who do a lot of cardio/ none lifting activities, how do you personally balance your time?


I could be doing things ass backwards as im no expert, but i just do cardio/HIIT/weights in one session. Im not a huge lifter by any means tho, i do tend to focus more on bodyweight exercises and the weights i do lift are fairly light. But recently my gym sessions will start with maybe 10 mins of jump rope, 10x1 min sets, doing pushups in between each set. follow that up with some chin ups, 6 reps, and just keep trying to increase the amount i can do by 1 chin every session (im up to 35 this week). After that ill move on to some weights, rotational jammer press and trap bar DL's mostly, but fairly light, maybe 60-70kg for the trap bar 8 repsx4, 50 for the jammer press, again 8 reps x4. After that ill do a small circuit that combines but is not limited to: medicine ball slams, battle rope waves, burpee pull ups, kettlebell swings. 1 min of each exercise for 5 mins.


Cheers brer, but my issue is time. I wouldn't mind doing both weights and a long cardio session at once, but I just don't have enough time so I'm figuring that my best compromise is to alternate them so I'm only in the gym an hour or so each session, which is the length of most of my runs by themself.

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Rubix
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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by Rubix » Fri Jun 10, 2016 7:19 pm

Mini E wrote:Nice work Rubix. How are you calculating BF%? BIA or Skinfold?

Going through a lot of gooseberry fool at the moment = managing over two hours per day in the gym. This is a far better coping mechanism than what I've used during previous break ups (Ben & Jerry's and beer)


BF isn't accurate im using scales but more to monitor the drop. While I am currently 8.9% I think im more close to 10%

On my way back up now to bulk a little, just starting to slowly increase my cal and fat intake

Playing: PS4: GT Sport, Kingdom Hearts | Switch Xenoblade Chronicles 2
Watching: Westworld S2, The Punisher
Reading: Andrzej Sapkowski - Sword of Destiny
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Brerlappin
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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by Brerlappin » Sat Jun 11, 2016 11:17 am

That's not a growth wrote:
Brerlappin wrote:
That's not a growth wrote:I feel like I have too many different goals, and not sure how to balance things. At the moment I'm just concentrating on my running, but I'll be looking to start lifting again soon. I used to do PPL, over 6 days a week. I'll be looking to do only 3 days a week so I can alternate cardio and lifting, so still 6 in total. I've read a bit, and even though PPL is in theory a 3 day routine, apparently it's not best if I'm only doing 3 days in a week.

What 3 day routines would people recommend? And people who do a lot of cardio/ none lifting activities, how do you personally balance your time?


I could be doing things ass backwards as im no expert, but i just do cardio/HIIT/weights in one session. Im not a huge lifter by any means tho, i do tend to focus more on bodyweight exercises and the weights i do lift are fairly light. But recently my gym sessions will start with maybe 10 mins of jump rope, 10x1 min sets, doing pushups in between each set. follow that up with some chin ups, 6 reps, and just keep trying to increase the amount i can do by 1 chin every session (im up to 35 this week). After that ill move on to some weights, rotational jammer press and trap bar DL's mostly, but fairly light, maybe 60-70kg for the trap bar 8 repsx4, 50 for the jammer press, again 8 reps x4. After that ill do a small circuit that combines but is not limited to: medicine ball slams, battle rope waves, burpee pull ups, kettlebell swings. 1 min of each exercise for 5 mins.


Cheers brer, but my issue is time. I wouldn't mind doing both weights and a long cardio session at once, but I just don't have enough time so I'm figuring that my best compromise is to alternate them so I'm only in the gym an hour or so each session, which is the length of most of my runs by themself.


To be honest my gym sessions are almost always just an hour. I just don't take any breaks :lol:

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PostRe: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!
by Rocsteady » Sat Jun 11, 2016 12:38 pm

That's not a growth wrote:I feel like I have too many different goals, and not sure how to balance things. At the moment I'm just concentrating on my running, but I'll be looking to start lifting again soon. I used to do PPL, over 6 days a week. I'll be looking to do only 3 days a week so I can alternate cardio and lifting, so still 6 in total. I've read a bit, and even though PPL is in theory a 3 day routine, apparently it's not best if I'm only doing 3 days in a week.

What 3 day routines would people recommend? And people who do a lot of cardio/ none lifting activities, how do you personally balance your time?

You can make great gains from 3 days of weightlifting and 3 days of cardio a week but to recommend the best program it depends on what you're primarily looking for from weights; size or strength?

Either way you'll probably find it incredibly hard going at first. A day of heavy compound lifting isn't exactly conducive to beating PBs the next day in cardio, and vice versa.

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