Stu @ M Developments

iTrader: (12)

I am currently the most overweight that I have been for many years.
Its actually not my fault, its all my missus Mandy's fault for making me so damn content with my life and wanting to take her out to nice restaurants twice a week. LOL


So, as of Monday I will be focusing on losing weight, increasing general fitness and getting myself back in the gym on a proper rotation again.
If the weight loss eases my back pains as I expect it will, I shal also get back in the Dojo but that is only a possibility as every time I went back I got hurt.

You may wonder why I am telling you this?
Its because my greatest fear is failure so now I have told you all that I have a goal, I will do it, I have no choice now but to succeed.



My goal
I aim to drop 1.5 stone by Saturday September the 10th so thats a weight loss goal of a consistent 1.9lb per week for 12 weeks... Bring it on!

I will be putting weight numbers in here every week for 12 weeks along with perhaps some pictures as and when I feel i can bear the embarrassment.

Mark RS

iTrader: (13)

good luck stu,i need to get my finger out and do something similar lol.

bazzal

Very best of luck Stu.

rik-rs

1.9lb per week????

bet your daily poos are more than that...hehe

good luck

Stu @ M Developments

iTrader: (12)

A bag of sugar a week sustained is a more than acceptable and realistic amount in my opinion. If I move more, wicked, if not I will punish myself.

Will also be monitoring BMI as I intend to build myself back up a little which will cloud the weigh in results somewhat.

Madgit

Dojo would help no end if you could manage it but I'm sure you know that anyway Stu. Good luck anyway.

KSA-Cossie

iTrader: (4)

Good luck mate.

arch

Good luck mate, keep at it.

Chaz888

coffee after a meal ups body met rate, eating mellon burns more cals than it gives ,but the main one as Im sure you know is will power , never give up ! Im 40 and have a body better than most guys half my age but iv been active all my live and done kung fu for about 20 years not at a club but just do the 3 forms I learned years ago a few times a week and walk lots .ps I wont wish you luck as that wont give you the body you want just temper your body in the fire of you will lol ho yer and a fek load of sex works great!

bristol_fez

iTrader: (1)

Stu,

would you be able to put up your plan? i am trying to lose some at the moment but being given so much conflicting information it would be helpful to see what you are doing.

good luck as well

Thanks Dom

Kieron

I wish you all the best. From memory, when you were more active in this section you seemed to do well.

Kerb the carbs.

Glenn_

iTrader: (1)

Get plenty of cardio done at the gym. Get on the tread mill and run for a few mins then walk for a few mins and so on and so on.

Stu @ M Developments

iTrader: (12)

Fitter, stronger, healthier, lower BMI, lower fat % AND lighter!

A win for week 1.

Stu @ M Developments

iTrader: (12)

Yes Dom, will take some pictures of my plan.


Thanks Kieron, your help all those years back helped me transform myself and gave me the interest to learn all about fitness and get on it for a good few years. Have let myself slip but am back on it and enjoying it again thankfully.

Stu @ M Developments

iTrader: (12)

Ok, my daily cardio is pretty much a 15 minute cycle to work and back, so thirty mins a day on the bike and a 10 - 15 minute dog walk each day.
I am happy with that.

My food is pretty straight forward:

• Breakfast - a 3 egg omellette
• Lunch - Chicken Salad
• Tea - Chicken and rice or chicken and steamed veg.
• A protein drink after every workout.

Boring - Yes. Friday or saturday is my treat night and we will go out for a meal somewhere, but no puddings and only 2 beers.

Stu @ M Developments

iTrader: (12)

Gym routines: Excuse teh untidniness, these are real routines with work notes on, not pretend ones that nobody really does. LOL

Monday:


Wednesday:



Friday:


And finally, the most important sheet. The weight / mass tracking.

Hobomassiv

You should post the docs up for others to use, some poeple find it hard to design a routine.

dholdi

Theres a nice new gym at Moor Park, and you can get some swimming in too.

Stu @ M Developments

iTrader: (12)

People are free to copy those down, but if there was any interest I could host them I guess. The problem is I am no pro and don't want to be advising people on fitness, it can be dangerous. Plus, the weights are very personal and would be useless to anyone but me. Apart from that, they are likely all too low for many people as mine are currently set around my glass lower back. The main thing is to split your body parts up so all get adequate rest. Without rest you do more damage than good.


yeah, went and had a look round Saturday, looks good. Could do with a good leg press to work my quads from seated position, but I have the rest in my home gym. sadly they don't do gym only membership, its all or nothing.

james kiely

iTrader: (5)

stu ,are you sticking to the same food everyday as it could get very monotonus [sp]


i wish you well

Stu @ M Developments

iTrader: (12)

Thanks. Yes mate, I am, or a derivative of, sometimes i have mushroom omellette and sometimes have chicken and rice for lunch instead and then have home made veg soup for tea.

studabear

Stu, you could do your legs at bodymasters, its Ł2.50 before dinner or Ł3 other times for single sessions, no memberships etc etc

Kieron

Looks good so far but it may well fall stale after the initial weight has come off. The cardio would be best done in one go and preferably before breakfast (fasted). If you have a hearty rate monitor try and keep it between 130-140bpm for fatburning.

That said any change to your routine and diet will initially see some improvements. You just may have to up it a little after a while.

Glenn_

iTrader: (1)

Thats a good workout you have there. Keep it up.

studabear

Sorry to hijack but was just gonna ask, kieron is it good or bad to have a 200mg caffine pill when doing before breakfast cardio?

Kieron

In all honesty Stu I don't know as its something I haven't done or looked into, sorry.

Personally if you can manage it without then I wouldn't bother.

mattman1234

Stu,,When your thinner will you live map my car

Chip

iTrader: (3)

This best all be going out the fucking window on saturday when its food and drink time

Stu @ M Developments

iTrader: (12)

Yes mate, we have 1 cheat night per week, this week that will be Saturday.

Stu @ M Developments

iTrader: (12)

I have started doing some stuff on the multigym now that works quite well actually. Thanks though, appreciate the info.


I have ondeed, use it on my new rower.


Ta. Will take snaps of my next one too when I change it around in a few weeks.


No. LOL

gordyshreds

Just had a read through, keep it up mate and it will be worth it!
Here's an idea that I use when dieting etc...
We all crave sweet things now and then, and sometimes find it hard eating the right amount of fruit? Try making up some sugar free jelly from powder, add fruit (strawberrys, rasberrys, banana etc) and let it set. Keep in the fridge so can snack on it as and when!

Danny.

iTrader: (2)

Looking good mate

I myself dedicate alot of my time to the gym and healthy eating for bodybuilding.

Is there a reason why your not training your quads and hams? I think I read you may have a bad back?

Few things I would do is increase the morning cardio to at least 30-40 continuous minutes, 45 minutes is perfect imo.
When I'm cutting I do 45 minutes in the morning on an empty stomach with maybe a bit of caffeine @ 60% of max heartrate and this works a treat. (I have a spin bike in my frontroom tho lol)

I would also consider maybe having 5 small meals a day to boost metabolism.
maybe stick a protein shake in between your 'real' food meals if you dont have time to actually sit down and eat?

I'll be keeping an eye on this so if you need any help let me know

Stu @ M Developments

iTrader: (12)

End of week two's training


Results:

• Weight loss = 2.8 kg lost (6.1 lb)
• BMI reduction = -1.0
• Fat reduction = -1.2%.

Happy, but wonder if this is plateau week.

Stu @ M Developments

iTrader: (12)

Thanks, luckily I dont really crave anything but dairy, so as a treat I allow myself one greek yoghurt per night. Sour as hell but high in protein so a winner.


yes mate, damaged L3/4/5 many years ago so the only way I can really stress my quads is with a machine that supports my lower back, like a leg press, but have been doing some stuff on the multi gym this week as a test...


I agree mate, but am currently so unfit I could actually manage it. I will increase it every week, and have doubled my rowing time after only one week, but am keen not to set myself goals I cannot attain.


I may do this actually, thanks pal.

Danny.

iTrader: (2)

The morning cardio doesn't need to be intense mate, 60% max heart rate is perfect, just a nice steady cycle.
With bodybuilding you have to do it steady so that you dont go catabolic and start burning muscle. Pretty much the same for general fat loss too.

If however you want the cardio to be more cardiovascular/better for the heart so to speak then yes you up the intensity and get your heart rate alot higher which inturn makes it alot harder.

creator

looking good stu another update soon im thinking?

Stu @ M Developments

iTrader: (12)

Thanks pal, I am working it up slowly but surely and managing some treadmill too now.

Yes mate, will do it every two weeks so next update is Monday the 25th.
That will be a month so will update my pictures too.

Benni

If you are worried about hitting a wall, consider carb cycling! 300 grams of carbs' for 3 days, 200 grams for 2 days, 100 grams for one day and then start again. Excellent for weight loss. People think carbs' are very bad but if you're training hard and eating clean carbs' you'll be fine.

The above is just an example obviously, and would be best to calculate your perfect carb' intake. Good luck with it.

Edit - reading that sheet for back, you do all lat exercises and none for the top of your back the rhomboids etc. So although you'll have width you won't have thickness. When doing the seated row, use a bar and grip it wide and come upwards and out,



Benni

Stu @ M Developments

iTrader: (12)

Thanks Benni, all is going ok so far but will consider this if all else fails.


I find my ten mins rowing every day works wonders for my upper back mate but have this week added some cable pull downs too.

Kieron

Stu, pulldowns are for the lats too. Maybe some widegrip ones to the chest would help the inner back.

Seated Rows, deadlifts, T-bar rows, bentover DB rows etc all target the middle back.

I would highly reccomend pullups over cable machines too.