GOT Fitness LOG

[Bruce Wayne]

Roughly the maths are 1lb of body weight = 3000 calories, so you can figure out roughly what you need to burn off. Of course that's burning fat, so you can lose water and all that and lose weight quickly. Getting your diet in good shape is just as important as the gym work though.

 

[Username]

**** protein shakes, if you'e cutting just drink lots of semi-skimmed milk, if you're bulking then learning to make these is a top method.

 

[chicoazul]

I'll bench the lot of you blerts.


gets protein shake rage*

 

[steken1]

GOT Jocks and gym nerds. I've just joined the gym, thankfully it's next door so I don't have to walk far. I'm a bit overweight, bit of a beer belly. I'm 17 stone, and I need to get down to about 15, I'm 6'6 not some massive obese person. I'm pretty comfortable around 15 stone, so I want to get back there. I'm going to meet a super hot French girl at the end of August and I need to be in shape.

So I need some tips to get me back in shape fast.

Any help would be appreciated you muscular freaks. x

30-40 minutes of high intensity cardio on a treadmill/X-trainer or better outside will see you drop a bit of weight if you combine it with a bodyweight circuit.

Something like 7-8 exercises . Press up's, Free Squat, Crunch, Dorsal raises, Squat thrust, Pull up's(maybe need assisted to start), Lunges, reverse crunch. Do 10 reps of each and repeat the circuit twice. Add 1 circuit each week to a maximum of 10.

That will see your body shape improve without adding significant muslce to your frame. It also burns fat like crazy.

A guy your size doesn't have to be too restrictive with diet so make good choices and cut your portion sizes by about 20% and it should fall off pretty quickly.

 

[chicoazul]

Just the three protein shakes a day will sort you right out mate.

 

[steken1]

**** protein shakes, if you'e cutting just drink lots of semi-skimmed milk, if you're bulking then learning to make these is a top method.

A lot of that would be a waste of your money mate. Your body will only absorb about 30g of protein in any one sitting and the rest will pass straight through.

Also eating that amount of carbs in one sitting will throw your blood sugars up like crazy and when they drop you will need a mega fix of sugars. Getting on that cycle will eventually reduce your insulin sensitivity and leave you with a humongous appetite for bad/sugary foods and a high risk of diabetes.

Most normal sized people will only need about 45g of simple carbs and 25g of protein to maximise any cell volumisation window after training. 5g of creatine will also work wonders if you don't normally use it. That way your liver glycogen is replenished, an insulin kick is produced to take you back into an anabolic state and the working muscles have what they need to repair and grow.

 

[CahillsCornerFlag]

Going for a swim tonight barring a torrent of rain.

I've taken to cutting out weights and just doing cardio, and once I reach a good level of fitness then I'll start trying to do one or two weights sessions a week. Is that enough to build decent arms though? My chest and back look decent, but my arms are lacking.

 

[andym78]

Something like 7-8 exercises . Press up's, Free Squat, Crunch, Dorsal raises, Squat thrust, Pull up's(maybe need assisted to start), Lunges, reverse crunch. Do 10 reps of each and repeat the circuit twice.

If anyone's not sure what a dorsal raise is, it's where you lift a dolphin up, over your head by the fin on it's back.

 

[Bruce Wayne]

Going for a swim tonight barring a torrent of rain.

I've taken to cutting out weights and just doing cardio, and once I reach a good level of fitness then I'll start trying to do one or two weights sessions a week. Is that enough to build decent arms though? My chest and back look decent, but my arms are lacking.

From what I remember, swimming mainly works your triceps because you're pulling rather than lifting. That's cool if you want to look ok with your arms by your side as that's when your triceps look good. Biceps only tense up if you're doing a gay pose.

As you slim down a bit your definition will impove too. No point having big and fat arms. It's like fat birds with big boobs. Not really the same.

 

[steken1]

If anyone's not sure what a dorsal raise is, it's where you lift a dolphin up, over your head by the fin on it's back.

Spot on. If you can't get your hands on a dolphin you can use a big tuna or baby shark. In this day and age most decent gyms have these.

 

[CahillsCornerFlag]

From what I remember, swimming mainly works your triceps because you're pulling rather than lifting. That's cool if you want to look ok with your arms by your side as that's when your triceps look good. Biceps only tense up if you're doing a gay pose.

As you slim down a bit your definition will impove too. No point having big and fat arms. It's like fat birds with big boobs. Not really the same.

I'm happy with them looking decent arms at sides, I'm definitely not in it to 'get my guns out larrr'. Just to look a bit bigger/in proportion.

 

[Bruce Wayne]

http://www.bbc.co.uk/blogs/food/2012/06/tour-de-france-a-mountain-of-c.shtml

Milk, in fact, turns out to be the best recovery drink going. In skimmed milk “you’ve got the right proportions of carbohydrate to protein for recovery, 3:1 … hydration, there’s lots of water in skimmed milk, and electrolytes, replacing some of the salts you've lost. It’s the perfect recovery drink,â€￾

That from a sports nutritionist at the University of Bath. Just saying like.

 

[bflefc]

Never been one to pull weights (aka admiring yourself in the mirror while gurning)

Straight cardio for me and has been for years. I run 6 days a week, and vary it between 20 mins (about 4.6 km), 30 mins (about 6.75 km) or a 10 km run which usually takes me around 45-46 mins depending on how I'm feeling. Most nights I follow the running straight after with 10 minutes on the rowing machine at a decent pace.

I just don't get turned on by weight training, but I know it's the same the other way around for a lot of roid heads who hate pounding the roads or treadmill. I'm quite content sticking with this and at my age (40) I'm happy enough with my running level.

If nothing else, it allows me to live my life on chocolate!

 

[chicoazul]

You link all sorts of stuff off the internet, studies etc, and present them as fact. I could find you at least five articles now promoting the use of protein shakes (non advertising) and then five articles saying they're sh*te and then five more claiming proof that aliens put devices in people's heads.

 

[chicoazul]

Never been one to pull weights (aka admiring yourself in the mirror while gurning)

Straight cardio for me and has been for years. I run 6 days a week, and vary it between 20 mins (about 4.6 km), 30 mins (about 6.75 km) or a 10 km run which usually takes me around 45-46 mins depending on how I'm feeling. Most nights I follow the running straight after with 10 minutes on the rowing machine at a decent pace.

I just don't get turned on by weight training, but I know it's the same the other way around for a lot of roid heads who hate pounding the roads or treadmill. I'm quite content sticking with this and at my age (40) I'm happy enough with my running level.

If nothing else, it allows me to live my life on chocolate!

Is right. I'm neither roid head or cardio king. I'm a bit sh*te really.

Whatever works for you really. Wish I could get dead enthusiastic about cardio like.