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Winckle wrote:
Grumpy David wrote:
Winckle wrote:I don’t consider myself a gym bro by any means, but I’ve been losing weight and getting healthier and it’s tough to stay on track when the only exercises I’ve ever enjoyed in my life are now off limits to me. It’s also disheartening knowing that I’ve lost a lot of my strength and will have to start my progression from he beginning again.

Also going the gym and burning calories accelerated my weight loss, I’ve had to cut my eating back to less than 1,700 calories a day, which isn’t that fun.

Yeah you've done incredibly well! You started at a very heavy 130kg from memory? I was happy with getting from 105kg to 80kg (I herniated a disc and did no exercise and just ballooned up) but I think you've lost more total weight from a tougher starting point.

When you get to be that size, most cardio options just become very difficult to get good at since stamina will be low and injury risk is so high (130kg dudes do not have knee joints and ligaments prepared for running) whilst weight training lets you see progress much easier and earlier and the overall larger body lets you keep see progress for longer too.

The good thing is that muscle memory isn't actually Bro Science but legit science so regaining gains really do occur much faster than the original time to reach it. I went 5 years without weight training between 2011 and 2016. It had taken me years to bench press 100kg for reps and a PB of 112.5kg. After my long hiatus I regained the vast majority of my strength and size within 3 months and set a new PB of 120kg (whilst weighing less too) after 9 months of training.

Less than 1700 calories would have me utterly miserable! I've been aiming to do 10,000 steps each day which according to Fitbit usually gets my total calories burnt to 3100 or 3300. Even assuming it's over estimating true calories burnt figure by 15% it would still be a huge calorie deficit.

Dieting during lockdown is harder in some respects too since I'm really bored of cooking so many meals for myself so my takeaway frequency has increased a lot. Thankfully I'm reaching nearly 100 days without alcohol so those calories not being consumed help offset the damage done by increasing frequency of takeaway!

Thankfully we're hopefully less than a month away from experiencing the absolute worst DOMS of all time when we go crazy at the gym!

I was 136KG last March when I started trying to get my weight under control, I'm currently 99KG, I was 98KG last week but then a BBQ happened.

I'm glad to hear that you can get it back quickly, is there any research on why that is? I've hardly drank at all for a while, and virtually nothing since the football stopped, I would usually have 2 pints at Anfield.

As for DOMS, we'll all be walking down the stairs backwards the day after our first sets of squats.

Here's a before/after:

Damn, that's really good progress, nice one winckle!

I'm trying to lose a further 3-5kg. I'm down to about 78, from about 82 from late Feb and about 88 a year ago (I'm about 6'1 for reference).

Think I might have to start cutting out my weekly bottle of wine and desserts to get over the line :dread:

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That's inspirational Winckle, especially when we know the calorie deficit you've been in to achieve that.

Face looks chiseled, you're only a tribal tattoo and a stringer away from being a gym bro at this stage.

My goal weight is 86KG, so a way to go yet. I actually find it hard to look at old photos of myself now, I didn't realise how unhealthy I looked.

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Winckle wrote:My goal weight is 86KG, so a way to go yet. I actually find it hard to look at old photos of myself now, I didn't realise how unhealthy I looked.

Why 86kg if you don't mind me asking? You'll probably find you'll get a bit of body recomposition one you start lifting again.

I don't mean to be patronising but as you're approaching what you think is your goal weight it would probably be good to start taking progress pictures of your physique. I've gotten into the scale weight addiction before and it's easy to lose focus on what you're trying to achieve just to hit a certain number.

Great work winckle!

I'm at 83kg just now, dropped about 4kg during lockdown (intentionally, my belly was getting awful). Need to pack some muscle back on.

Went back to the gym from Monday. My arms, thighs and chest have been in non stop pain since the start of the week. It's beautiful :cry:

Hime wrote:
Winckle wrote:My goal weight is 86KG, so a way to go yet. I actually find it hard to look at old photos of myself now, I didn't realise how unhealthy I looked.

Why 86kg if you don't mind me asking? You'll probably find you'll get a bit of body recomposition one you start lifting again.

I don't mean to be patronising but as you're approaching what you think is your goal weight it would probably be good to start taking progress pictures of your physique. I've gotten into the scale weight addiction before and it's easy to lose focus on what you're trying to achieve just to hit a certain number.

At my height (192cm), 86KG puts me slap in the middle of a healthy BMI. I've still got quite a belly to get rid of, so more cutting needed for sure.

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Winckle wrote:
Hime wrote:
Winckle wrote:My goal weight is 86KG, so a way to go yet. I actually find it hard to look at old photos of myself now, I didn't realise how unhealthy I looked.

Why 86kg if you don't mind me asking? You'll probably find you'll get a bit of body recomposition one you start lifting again.

I don't mean to be patronising but as you're approaching what you think is your goal weight it would probably be good to start taking progress pictures of your physique. I've gotten into the scale weight addiction before and it's easy to lose focus on what you're trying to achieve just to hit a certain number.

At my height (192cm), 86KG puts me slap in the middle of a healthy BMI. I've still got quite a belly to get rid of, so more cutting needed for sure.

I wouldn't use BMI as an indicator if you're lifting weights, you want to think more about body fat with the obvious indicator being visible abs. This isn't an exact science as your fat distribution is determined by genetics but it's a reasonable measure of being in the 10-15% range.

Class work. Looking well better.

At 6'4 you should shoot for higher than 86kg in my opinion. That's a big frame to fill but if you can be a healthy 95 and put on some prime slabs of muscles you'll be looking tidy.

7256930752 · Last edited by 7256930752 on Fri Jun 12, 2020 11:37 am, edited 1 time in total.

I guess it depends on your goal. From what I can tell the modern advice seems to be get as lean as you'd like then just stay in a small calorie surplus for as long as possible until you feel the need to cut. Strength athletes get to a weight and hold while driving up their lifts. I guess it depends what you want.

What do you lot tend to do?

Great progress Winckle!

Hime wrote:I guess it depends on your goal. From what I can tell the modern advice seems to be get as you can as you'd like them just stay in a small calorie surplus for as long as possible until you feel the need to cut. Strength athletes get to a weight and hold while driving up their lifts. I guess it depends what you want.

What do you lot tend to do?

Personally I know I shouldn't be going over 100kg. If I do I then make a change. I know I shouldn't be under 95kg. If I do I make a change. This comes with experience of knowing my body and what I want though to be fair.

Winckle wrote:I was 136KG last March when I started trying to get my weight under control, I'm currently 99KG, I was 98KG last week but then a BBQ happened.

I'm glad to hear that you can get it back quickly, is there any research on why that is? I've hardly drank at all for a while, and virtually nothing since the football stopped, I would usually have 2 pints at Anfield.

As for DOMS, we'll all be walking down the stairs backwards the day after our first sets of squats.

Here's a before/after:

strawberry floating amazing progress dude! Jawline gains! :datass:

For far too long I just assumed you were KarlProf's alt account. :shifty:

There's journal Wikipedia references regarding strength training here although it's the experience of everyone who's ever taken a long time off too that just regaining is easier than the initial process. Which is partly why DOMS will be super awful after a long time off since you can do far more than the untrained person doing their first session.
https://en.wikipedia.org/wiki/Muscle_memory_(strength_training)#cite_note-Bruusgaard-3
Perhaps with as steep a calorie deficit as you're doing it might be harder though!

Alcohol is the worst type of calorie to consume and whilst I'm no big football fan by an means, my decision to go as long as I have done without a drink doesn't coincide with lockdown but rather United's last Premier league game hah! But I was never one to drink at home, only when out socialising so I find it easy enough.

I was benching 100KG 6x5 before lockdown without a spotter. Whilst I suspect I'll need to restart on 80KG 3x5 but whilst that will be the best part of 4 months without lifting, I suspect with 3 sessions a week I'll be doing 100kg 3x5 by early August. All aboard the Gainz Train as it waits for no man!

Might put a pic of myself up, all this outdoor running has given my otherwise naturally pale Irish skin some light tan and freckles gainz. :datass:

Thanks to the veg chat last month I think I've had my best fat loss since last year! Lost a whole stone between 22nd last month and today. Cheers peeps! I've gone with grilled fresh Mediterranean veg in a basil dressing, with prawns cooked in Turmeric. I pretty much have that every evening :lol:

Yeah, I'm not one for variety but I really don't care when it tastes gorgeous, looks wonderful and is obviously helping me achieve wonders! Ta for the inspiration :wub:

Good man. Keep at it.

Thanks! Thankfully, even when I was yo-yo-ing, I kept up with my workouts and (mostly) healthy eating. So even on the rare occasions when I've been gaining weight, it's not been all bad news.

I think main thing people get wrong with weight loss is assuming it's linear. I know from speaking with old clients and family members they can lose 5lbs first week (due to water weight, initial enthusiasm etc.) and then when they 'only' lose 2lbs the next they lose motivation and feel they've done something wrong. So yeah, my main adivce for people is always to think of it as a long term loss. Not a weekly one. The weekly weigh ins are important to check progress of course but it's a marathon not a sprint, just like anything fitness related. Except of course sprint training.

Heh.

I'm happy as long as I lose something. Also, I heard slow and steady weight loss is a good way to avoid the loose skin issue. So yeah, while a stone in a month had me buzzing, I know that's far from ideal in the long run. Or even possible for that matter. (As I can't be too far from my ideal weight at the moment –I'm a shade under 6ft and bang on 14st, so losing it slowly is fine.)

My biggest bugbear hasn't been so much the lack of fat loss, but the fact I know my food intake hasn't been as on point as it could have been. Hopefully with this evening meal change, that won't be as much of an issue for a while again.

I've been steadily losing weight the last year or so, and in winter hoped that I would go from low 80's (kg) to 75 by my Birthday, which is this weekend. This morning I weighed myself after my morning run, and I was 75.7kg. Whilst I see weighing myself after a 10k run on the hottest day of the year cheating a bit (oh god the sweat), it doesn't change how close I am to this goal that much. I'm generally quite happy with my body shape, as I've still been steadily working out these last few months.

I'd now like to go a bit further and get my core and torso a bit more lean. I'm starting to get a little definition on my abs that shows occasionally, but my old love handles are very stubborn. I'm going to cut back more on booze and chocolate and bacon butties after this weekend for, perhaps, 12 weeks and see what I can achieve.

It's odd, I always thought being 6'1 I wouldn't need to get down further than this sort of weight, but I suppose being on the heavy side all my life just means my perception is off about this. It's interesting that I always used to think as long as I was under 90kg I was doing OK, but I should really reconsider that going forwards.

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That's not a growth wrote:I've been steadily losing weight the last year or so, and in winter hoped that I would go from low 80's (kg) to 75 by my Birthday, which is this weekend. This morning I weighed myself after my morning run, and I was 75.7kg. Whilst I see weighing myself after a 10k run on the hottest day of the year cheating a bit (oh god the sweat), it doesn't change how close I am to this goal that much. I'm generally quite happy with my body shape, as I've still been steadily working out these last few months.

I'd now like to go a bit further and get my core and torso a bit more lean. I'm starting to get a little definition on my abs that shows occasionally, but my old love handles are very stubborn. I'm going to cut back more on booze and chocolate and bacon butties after this weekend for, perhaps, 12 weeks and see what I can achieve.

It's odd, I always thought being 6'1 I wouldn't need to get down further than this sort of weight, but I suppose being on the heavy side all my life just means my perception is off about this. It's interesting that I always used to think as long as I was under 90kg I was doing OK, but I should really reconsider that going forwards.

I think some of that is genetics, I have gotten extremely lean with good six pack and obliques and still had a bit of fat on the live handles. Luckily it doesn't seem to get any worse when I go up in weight.

Got the green light to build a garage gym, trying to decide if I should just go for a half rack or go the bit extra on full rack with cable pulley as that would be pretty much enough for me to never go to the gym again.

Full rack, you know you want to

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