Westside ALSO recommends a lot of GPP work, which would prevent you from getting winded during the warm up. Any consideration to getting some of that in?
do u mean perhaps sled work and /or bw work.
For sure I do a lot of walking and lifting lighter parcels and pulling light cages.
But I do enjoy sled work. Not done it in ages though. I will look it up on site
I picked a new exercise bike up from the tip shop/ charity shop. it is still in the box. I lt has an upper BW limit of 100 kg. I got it very cheaply.
I may attempt to use it the way it is . If not, it is a nice incentive to lose more weight.
I got a Wii balance board too. My balance is not great anymore.
This is just your job though right? Its not additional activity?
yes thatâs right
to be fair Iâm working half the shift on the yard the moment which is less Physical ATM but peak season black Friday/Christmas etc is soon.
Iâm quite liking the reverse hypers despite the fatigue . They seem to spike my blood pressure a bit tooâŠI did breathe better this season though.
Fitting a door under stairs at home. Bloody nightmare and the door needs to be trimmed.
I donât ever count daily activity as GPP training. I consider that NEAT (non-exercise activity thermogenesis).
This website you are on has many helpful resources.
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Gym workout morning.
did warm up
arm circles
bar X 15
40 X 5
80 X 5
100 X 5
can feel some biceps tendonitis not bad but both arms
still tried 120 without hand off 3 reps. With handoff I might gain a rep.
itâs a pb for recently.
added slightly and will use it as deload
did extra set of 60 X 5
Jim Wenderâs 5 3 1 is happening as of next week.
Will do some gpp , sled .
chest supported row
27.5kg X 10
40kg X 10
60 X 10
80 X 10
100 X 3 too much for me
90 X 5
90 X 6.
this machine has horizontal turning handles. So you have to stabilise them little. Machine only goes up to 140kg
So that is a goal at some point for a single or double. I could probably single 110 today. Seem tired today.
But I have been increasing a 5 X 5 on bench for a few weeks.
sled dragging forward push
sled X 30m
20kg 30 m
30kg X 30 m
40 kg X 30 m
50 kg X 30 m
60 kg X 30m
few minutes in between.
needed to stop twice in last set
20 Nov wednesday
49 inch at navel during the evening relaxed.
will check morning too. But I probably didnât breathe out last time
weight 114.8kg 3.11 am
need drastic action.
I might have gained a little muscle. But I feel fatter. Need drastic action.
Still eating better overall though. Lots of health foods. Strength is up a bit too re bench . Doing a deload this week . Then starting 5 3 1.
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I feel like doing the things that have already been suggested would be enough. Nothing drastic.
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Feels like you get a little caught up on this, whilst having a BMI that makes you morbidly obese, throwing in some blueberries isnât going to cut it. You need to take the advice here and stick to it 100%, that would be the drastic action needed.
If you are serious about this you need to stop eating processed foods, just eat non-processed meat, eggs, some fruit and veg, the only processed thing that would be ok would be protein powder. I would venture as far to say you wouldnât even really need to record what you ate if you did this.
I always try to be helpful in my posts and try not to come across harsh, so hopefully this comes across as fair comment not harshness, youâve been on this site for 7 years, youâve lost 6kg in that time, youâre still eating cereal for breakfast and marveling at the sugar content, despite numerous knowledgeable posters telling you basically the same advice I posted above.
You shouldnât be in this place with the information you have been given.
And this:
Should be very concerning for you.
Everyone here wants you to succeed, but you need to take the advice and apply it, otherwise itâs all for nothing.
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If you gained over a KG in a couple days that is water. Maybe a little fat/muscle but mostly water.
I donât even know where to start here.
@T3hPwnisher and @alex_uk have summed up my thoughts.
What is the plan?
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need to think about it .
I did some more shopping though. more health foods. I have been doing a first aid course and fire marshall course the past week or so.
Not been as good with the diet.
I signed up to the NHS diet app with my wife . It can be set to between 2000-2500 cals.i think you can count calories on it.
Going to do some meal prep tomorrow
hit the gym
build the stationary bike
learn some German / house work
meal prep large amount of oatmeal cooked , possibly buckwheat too to be mixed with protein shake
got 12 eggs
apples
bananas
Persimmons, Sharon fruit
only have small fridge though
bought kombucha.
innocent smoothie
dates for constipation. they seem to work well. but will cut back to 3 per day .
plan to cut back on sugar from chocolate etc, berries/ cherries will kept to minimum.
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Do you intend to get more protein beyond the dozen eggs?
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Agree. The only two things I would purchase on that list are eggs and oatmeal.
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smoothies are rarely innocent calorie wise. I also canât have dates because I will eat the whole container in one sitting.
Agree with the other comments but alsoâŠthe food you bought sounds like it wouldnât even last a day. How often do you food shop and do you usually just eat out from restaurants? There isnât a meal on that list besides oatmeal and eggs
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Started 5 3 1
bench
week 1 85kg X 5
110 X 7
forgot 95kg
nevermind.
reverse hyper
BW X 10
10 kg X 10 20 X 10 40 X 10
50 X 10 60 X 10 70 X 10 70 X 10
had to quit again . totally exhausted. I did a bit more than last time. Last set was quite challenging.
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I do have meat in the fridge and freezer.
I very rarely eat at a restaurant. I do use the vending machine at work for the chicken samosa .
I did eat chocolate and crisps/ chips this week though . Thatâs almost never happens though.
I think this is dishonest to us and yourself. Youâve gained almost 5kg since October 1st. A lot of great advice in this thread for months, whatâs stopping you from taking it?
I mean this in a nice way: I think you have some kind of psychological block causing you to self sabotage. Day 1 of a new program, you should have what youâre doing written out and then do it. Canât be forgetting the 2nd set of the day.
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Iâm struck by the repeated use of the term âhealth foods.â This is a phrase I havenât really heard since maybe the 80âs, when the diet and fitness industry started becoming more mainstream and eating healthy became something every intelligent adult was expected to do along with some sort of exercise.
Do you mean âhealthy foods,â @decimation? Like broccoli and baked fish?
If so, the key is simply to choose single ingredient foods that came from outdoors and have been minimally altered, e.g. an apple or a piece of beef or chicken or an almond or a tomato or rice. None of these were created in a factory, like chicken samosas or diet bread or pudding or chocolates. These are healthY foods rather than health foods.
As far as the manuka honey being âgood for you,â I hear that all the time about different things. Dark chocolate is âgoodâ for me, nuts are âgoodâ for me, etc, and thatâs all good and well, but if Iâm trying to lose weight, these will sabotage me. If Iâm just trying to maintain, I enjoy them in place of crap foods like Oreos (factory AF).
Also, a quick google tells me the manuka honey has antibacterial properties, which is the âgood for youâ part. Are you fighting off bacteria?
As has been noted, your logging is atrocious. How do you get anything out of it? Have you looked at any other training logs? They are searchable records of behavior that lead to either change or stagnancy. Yours is so random, I canât see how you can utilize it as a blueprint for yourself.
Too, I find that the easiest way to be successful is to look at people who are already where Iâm trying to go and try to match their behaviors. No need for me to invent the wheel, I can just ask âhey, you look great - whatâs your diet like?â But here at TNation, thereâs no need for that because we can all simply look at the various logs. And then hereâs the beauty of it - we get to play Goldilocks, finding the approach thatâs just right. Not too rigorous, not too slipshoddy, but rather just right for us, whatever weâre looking for.
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@EmilyQ
Very good post!!
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Thanks I will improve.
Just copying is a good strategy but I do t think a carnivore approach is for me. I am too portly to risk it right now. I am all for the whole foods approach. The foods that I bought pure ginger shots,kombucha are mostly nutritional supplements. I agree that I eat too many healthy maintenance weight foods too.
I just bought a cheap ice cream maker Kenwood.
I am hoping it will make the same frozen desert recipes i.e. protein shake that Chris Shugart uses.
It is worth a gamble I got it very cheaply. 20 dollars ÂŁ10.
It comes with a freezing bowl and preparation time of 30 mins. My wife likes ice cream so hopefully the protein shake ice cream can replace that.
Also I got some American weights today cheaply
two 25s and two 10s along with some fractional weights 0.5kg.