You can’t just drop this in there like that man, we need details. What flavour?
@dagill2 It was half baked cookie dough and fudge brownie. It was my first time trying it and I think it’s my new favourite. I’m a sucker for icecream recently but usually I have the low calorie versions. I hadn’t had the full calorie versions in months but saw it reduced to £3 in Morrisons so had to get it.
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More musings while I’m here:
There are at least five more full weeks until gyms in England reopen then seven full weeks after that until the T-ransformation ends.
Given I’m hardly lifting right now and probably losing muscle even losing weight slowly, I’m considering being more aggressive with weight loss these next five weeks so that when the gyms do open, I can go to maintenance and maybe build some muscle for the last seven weeks. I’m also wondering if going from doing basically nothing to training properly will be such a great stimulus that I’ll get some sort of newbie gains so building muscle at maintenance while staying however lean I have gotten becomes more likely.
Ultimately I’m wondering if doing this will mean I get as lean as I would taking the slow approach but with potentially more muscle. It could also be more fun because I’ll be able to push more once gyms do open which I’m very excited about. The downsides are I will have to suffer a bit for the next five weeks and could lose extra muscle. Then, I could put on fat in the last seven weeks and turn out looking worse, even with a bit more muscle, which I might not even put on. Worst case i lose more muscle then put more fat on so double whammy of bad.
If anyone has any thoughts please feel free to chime in.
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That sounds fairly similar to my plan. Lose a fair bit more in the run up to gyms reopening, then bumping calories and training intensity once gyms open and new toys become available.
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I think what I’ll do is try to push the weight loss and see where I am in a few weeks. I’m about 81kg now and had a target of 75kg for June which will be tough to reach in five weeks.
I’ve been thinking about trying to go even lower than that but I’m already in uncharted territory so no idea what I’ll look like with 6kg less on me never mind even more.
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I’m a fair bit above that so I’m aiming for sub 190lbs before gyms reopen. All the extra weight is muscle, obviously. Mostly belly muscle.
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T-ransformation 2021 - Week 9 Summary
Daily Averages
Calories: 2172
Protein: 188g
Carbs: 184g
Fat: 74g
Calories burnt: 2856
Calorie deficit: 684
Average weight: 81.55kg (-0.67kg)
My diet was rubbish towards the end of the week and was mainly thrown off by two Nando’s and a tub of Ben & Jerries. I think because the beginning was good I still got a decent weight loss but I’ll probably be slower to lose any this week. Cardio was alright - I’ve restarted riding my bike and I have a feeling the calories for it from my Fitbit are probably either a bit under-estimated or the calories for walks are over-estimated just based on the effort required and how tired I feel afterwards. Ultimately though it doesn’t matter too much.
This week I will be much stricter with the diet except one pre-planned Chinese takeaway either tonight or Wednesday. My girlfriend’s favourite place has been shut all of 2021 and we agreed we would go once it opened. I’ll keep the same calorie target since it’s already plenty low enough. Exercise wise I’ve come up with a plan to follow rather than just going by feel. I’ll do upper body weights and the couch to 5k runs with my girlfriend Monday, Wednesday and Friday and bike rides Tuesday, Thursday and either Saturday or Sunday. I’m going to loosely follow a cycling training plan I found which has me doing shorter more interval focussed rides in the week and a longer endurance focussed one at the weekend.
My plan for the next five weeks until the gyms open is to push the weight loss and aim to get as close to 75kg as possible. Once they do I can then hopefully switch to around maintenance and maybe build some muscle. If I aren’t happy with how lean I am by then I’ll adjust the plan and carry on with the weight loss.
Targets for next week:
Calories: 1714
Protein: 180g
Carbs: 149g
Fats: 44g
Calories burnt: 2900
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08/03/21
Lat focused dumbbell row: x17 (PR)
Seated dumbbell OHP: x12 (PR)
Upper-back focussed dumbbell row: x12 (PR)
Dumbbell floor press-flye: x12
Feet-up crunch: x12
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Thats a pretty decent drop from where you are now. I’m feeling a bit of peer pressure to keep up the weight loss now. Can you come in my log everyday and call me a fat fuck please?
@dagill2 My target before that was 1870 so not too big of a drop. The thing you got to remember though is that’s really 1714 avg per day except 1 day a week where I have a huge cheat meal. If that cheat meal is an extra 1400 cals which it probably is then it’s actually 1914 avg per day plus however much out I am when tracking anyway.
Compared to you though, I’m probably less active and stressed and I’m smaller so don’t feel too bad. But if you need a kick up the arse I can do that too haha.
This is week 10 of the diet for me and I decided I’d post progress pics every 5 weeks so that’s a nice added bit of pressure. If you’re anything like me I recommend it.
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I was just going from the 2100 kcal average earlier in the post.
This is the same reason I post my weight weekly now.
Fixed it for you.
Oh yeah, that 2100 was just a really bad week diet wise haha.
Weight isn’t enough for me. I feel embarrassed posting pics if I’ve made no progress so it makes me try harder. Past T-ransformations I’ve always done terrible and the after pictures were simultaneously depressing and a kick up the arse at the same time.
I will say, it’s good following a few logs where you guys are also trying to lose weight. I think the main two are you and @2sides_whufc and I look forward to your updates each week.
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09/03/21
Bike Ride:
Started using the Wahoo app and much prefer it to Strava, cheers @ChongLordUno. I like how I could split today’s ride into laps for different sections for warm up, main work and cool down.
Also got my chest strap heart rate monitor and a bike phone mount so I can see my stats live while I ride. This means I can now follow a training plan based on HR and to calculate the intensities you work at it requires your average HR for a 20 min max effort which so that’s what I did today. Pretty happy with how high and stable I managed to get my HR and how fast I went. Most serious cyclists would still go past me like I’m stood still, and a couple did on the ride before this one, but this max effort was very fast for me.
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Glad to help @caesium32 mate
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11/03/21
12:30 - Bike Ride
10 min warm up
4 rounds of:
- 5 mins at a HR of 152-173
- 7 mins with HR below 118
10 mins cool down
15:00 - Weights
Lat focused dumbbell row: x18 (PR)
Seated dumbbell OHP: x13 (PR)
Upper-back focussed dumbbell row: x13 (PR)
Dumbbell floor press-flye: x13 (PR)
Feet-up crunch: x14 (PR)
Decided I’ll do two weight sessions a week for now instead of three just to keep recovery a bit more manageable. Cycling was fairly easy and enjoyable. I’ll be doing run two of this week tonight too but probably won’t log it because it’s boring.
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13/03/21
Bike ride:
10 min warm up
75 mins with HR of 119-144
10 min cool down
This was probably the most fun I’ve had on a bike ride, at least as an adult. The route I went on was roughly a rectangle where three sides were roads/paths I’d never been on before even though they’re really close to home.
First was a canal path which was a mix of gravel and smooth pavement littered with puddles and holes and with great views on either side. Second was a long, mostly open road where the wind nearly knocked me off my bike several times but it also went through a few really nice villages. The third side was a nature reserve which was very muddy, bumpy and full of puddles. I’ve been interested in cyclocross since I got this bike and this was the closest I’ve been to it. It was a lot of fun. The final side of the rectangle was a normal tarmac road, mostly sheltered from the wind, where I could go a bit faster.
Overall, definitely a route I’ll be doing more often and it showcased how good this bike and what it can do. I’m also just getting so much fitter and better on my bike which helped.
Finally, here’s a bike pic I took just after going through the nature reserve because I found a huge log pile I thought was cool. Anyone who doesn’t care about bikes, I’m sorry if you’ve just read all this - I have no one to talk to about it in real life.
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I’ll talk cycling mate
I went through a mental phase of cycling a few years ago.
Racked up some amount of miles man. Got a century under my belt.
Cycling is hardcore as fuck man. Lifting is a walk in the park in comparison. Especially when tackling some of the hills outside Glasgow. Crow Road, Tak Ma Doon and Rest and be thankful spring to mind
Look them up man. They were fucking killer.
I’m thinking of getting started cycling, big question though: is it going to cost me an arm and a leg?
@ChongLordUno I’d like to do a century at some point but right now my focus is less on going further and more on going faster. Since no one I’m already friends with is into cycling I want to join my local cycling club and get involved with their club rides. Problem is the slowest/easiest ones average 13mph for about 40-50 miles which is probably right around my limit. These rides are pretty uncommon though since no one else is really that slow and the most are 16mph average for around the same distance. In my defence, I’m on a gravel/adventure bike with 38mm wide tyres and pretty relaxed geometry rather than a pure road machine but on the other hand, most of them are about retirement age so I reckon that should even the odds.
Where I live is pretty flat which I guess is good and bad but I’d love to try some serious hills once I’m a bit fitter.
How come you stopped?
I went for a speed run one day and bonked hard.
Cycling is one of those fitness pursuits where you can literally feel your body burning fuel.
Once the tank is empty then shit gets MAD FUCKING REAL.
Especially when your on the road, fatigued as fuxk while dealing with fucking traffic.
Anyway I hit the wall one day and burned out, took a break which went on far too long and lost the momentum.
My biking after that was mostly commuting. I eventually got taken out by a car which forced me to get a driving license. Never rode on the road since
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