jamiebridge Posted January 22, 2013 Report Share Posted January 22, 2013 I started at my local gym 1 and a half years ago, at that time i weighed 10.3 stone and had a jean size of 30reg (so i was a fairly skinny guy) at 21 years old. Through absolute hard work and dedication and a lifestyle change i managed to get myself to after 1.5 years, 12.2 stone with a 30reg waist size and a body fat percentage of 13.1%. Now i know this is probably the complete opposite direction that you are trying to go but i hope from this post you can maybe gain some good tips and advice that will help you out. There are so many bullshit fat loss myths out there you really really want to avoid. What you want to do is (and this may sound crazy) is eat 5 meals a day. You want to split your (im guessing) 3 big meals a day into 5 smaller meals which should be eaten no more than 2-3 hours apart, this forces your metabolism to speed itself up. NEVER and i repeat NEVER cut out carbs, this is a stupid myth and when done does result in rapid weight loss, however your body goes into panic mode and as soon as carbs are re consumed it takes all the fat back and stores excess as it panics that it will be deprived again. Carbs are a staple part of nutrition and are your main energy source, they also provide your body with glycogen which your muscles need to repair correctly after work outs or cv. Avoid refined carbs like white bread, pasta, rice ect. Stick to wholemeal, seeded ect. I actually find them to taste the same if not better, they also contain a great deal of fibre. Also keep your fruit and veg intake to at least 5 a day. NEVER SKIP BREAKFAST. A typical day for me is: 8:30am - 2 scoops of whey protein with 2.5g of creatine, a bowl of alpen and a banana 11am - 4 boiled eggs and an apple 1:30pm - a bowl of brown rice mixed with mixed veg and 3 turkey steaks 5pm - a dry can of tuna and a banana 8pm - 2 scoops of whey protein with 2.5g of creatine, 2 chicken breasts with wholemeal pasta and some kind of sauce and veg possibly before bed a serving of cottage cheese, as cottage cheese is a slow processing protein which works through the night. I probably do take it a little too far as the gym is one of my main hobbies, but i have seen massive results using this diet and heavy training at least 5 times a week, I go to the gym and do heavy weight training 5 times a week without fail and incorporate (HIIT) interval training into at least two of those workouts. The best cardiovascular exercise to loose body fat (proven by many studies) is HIIT (interval training) This for example: 30second sprint then 1min 30sec jog, performed as many times as possible within a 20min period, the reason HIIT is so good for burning body fat is because unlike slow jogging for lets say 3 miles HIIT doesn't take muscle as fuel. I know mines pretty extreme but anyway i hope some of this helped you out! Quote Link to comment Share on other sites More sharing options...
Matthew62 Posted January 22, 2013 Report Share Posted January 22, 2013 17 chicken breasts a week, and 21 turkey steaks? Fairly expensive habit. Quote Link to comment Share on other sites More sharing options...
dann2707 Posted January 22, 2013 Report Share Posted January 22, 2013 That's what I was thinking, like, surely it doesn't benefit your life to be that into it? Quote Link to comment Share on other sites More sharing options...
Matthew62 Posted January 22, 2013 Report Share Posted January 22, 2013 I've always found that guys who are in to the 'gym-scene' seem to enjoy spending most of their time in warm, sweaty rooms with other men comparing the size and shape of their bodies...... seems great! 1 Quote Link to comment Share on other sites More sharing options...
shercofray Posted January 22, 2013 Report Share Posted January 22, 2013 I'm not one for literature either. I didn't have the best teachers to be honest. Slightly OT, but that means nothing; good luck if you think education finishes the minute you leave school. Go teach yourself, no reason why not. Quote Link to comment Share on other sites More sharing options...
BradJohnson Posted January 22, 2013 Author Report Share Posted January 22, 2013 Slightly OT, but that means nothing; good luck if you think education finishes the minute you leave school. Go teach yourself, no reason why not. You do have a point! I just don't think college/uni is for me. I completed a level 2 kitchen and bathroom fitting I'm now qualified to fit them, but finding a job is hard! Quote Link to comment Share on other sites More sharing options...
thinkdougie Posted January 22, 2013 Report Share Posted January 22, 2013 Stop drinking energy drinks, they dont really do alot and are loaded with sugar, drink water instead during riding, you'll feel loads better. 1 Quote Link to comment Share on other sites More sharing options...
Martin Reynolds Posted January 22, 2013 Report Share Posted January 22, 2013 (edited) Has anyone else trawled through these 5 pages and just thought 'get out on you bike and f**king ride it!' Edited January 22, 2013 by Martin Reynolds 1 Quote Link to comment Share on other sites More sharing options...
SamKidney Posted January 22, 2013 Report Share Posted January 22, 2013 Energy drinks were my one weakness. They give you a very brief rush of energy, and after often leave you feeling worse or deprived of energy. Stopped drinking them, drank water/sugar free squash and felt miles better in terms of hydration and energy levels. 2 Quote Link to comment Share on other sites More sharing options...
showurcolours Posted January 22, 2013 Report Share Posted January 22, 2013 I started at my local gym 1 and a half years ago, at that time i weighed 10.3 stone and had a jean size of 30reg (so i was a fairly skinny guy) at 21 years old. Through absolute hard work and dedication and a lifestyle change i managed to get myself to after 1.5 years, 12.2 stone with a 30reg waist size and a body fat percentage of 13.1%. Now i know this is probably the complete opposite direction that you are trying to go but i hope from this post you can maybe gain some good tips and advice that will help you out. There are so many bullshit fat loss myths out there you really really want to avoid. What you want to do is (and this may sound crazy) is eat 5 meals a day. You want to split your (im guessing) 3 big meals a day into 5 smaller meals which should be eaten no more than 2-3 hours apart, this forces your metabolism to speed itself up. NEVER and i repeat NEVER cut out carbs, this is a stupid myth and when done does result in rapid weight loss, however your body goes into panic mode and as soon as carbs are re consumed it takes all the fat back and stores excess as it panics that it will be deprived again. Carbs are a staple part of nutrition and are your main energy source, they also provide your body with glycogen which your muscles need to repair correctly after work outs or cv. Avoid refined carbs like white bread, pasta, rice ect. Stick to wholemeal, seeded ect. I actually find them to taste the same if not better, they also contain a great deal of fibre. Also keep your fruit and veg intake to at least 5 a day. NEVER SKIP BREAKFAST. A typical day for me is: 8:30am - 2 scoops of whey protein with 2.5g of creatine, a bowl of alpen and a banana 11am - 4 boiled eggs and an apple 1:30pm - a bowl of brown rice mixed with mixed veg and 3 turkey steaks 5pm - a dry can of tuna and a banana 8pm - 2 scoops of whey protein with 2.5g of creatine, 2 chicken breasts with wholemeal pasta and some kind of sauce and veg possibly before bed a serving of cottage cheese, as cottage cheese is a slow processing protein which works through the night. I probably do take it a little too far as the gym is one of my main hobbies, but i have seen massive results using this diet and heavy training at least 5 times a week, I go to the gym and do heavy weight training 5 times a week without fail and incorporate (HIIT) interval training into at least two of those workouts. The best cardiovascular exercise to loose body fat (proven by many studies) is HIIT (interval training) This for example: 30second sprint then 1min 30sec jog, performed as many times as possible within a 20min period, the reason HIIT is so good for burning body fat is because unlike slow jogging for lets say 3 miles HIIT doesn't take muscle as fuel. I know mines pretty extreme but anyway i hope some of this helped you out! Now, not to too sound harsh but I'm guessing that most of the 'muscle' you believed you have gained is actually excess water retention from the creatine, a lovely side effect which tricks people into thinking they are gaining muscle but they aren't. you should just take as many different kinds of roid as you can at once. My mate did that, you might know him. Mo Farah? Even for a joke, this is awful Quote Link to comment Share on other sites More sharing options...
BradJohnson Posted January 22, 2013 Author Report Share Posted January 22, 2013 Energy drinks were my one weakness. They give you a very brief rush of energy, and after often leave you feeling worse or deprived of energy. Stopped drinking them, drank water/sugar free squash and felt miles better in terms of hydration and energy levels. I've started drinking lots of water. And stayed well clear from energy drinks over the past few days. Has anyone else trawled through these 5 pages and just thought 'get out on you bike and f**king ride it!' Probably not. Everyone else is trying to help out. 2 Quote Link to comment Share on other sites More sharing options...
Martin Reynolds Posted January 22, 2013 Report Share Posted January 22, 2013 Probably not. Everyone else is trying to help out. Im not saying that, its just like i wanted to bulk up over the winter, so i ate a bit more and put on 2 stone. I didnt go to the lengths of counting calories and working out how much i eat vs how much i burn off. Quote Link to comment Share on other sites More sharing options...
SamKidney Posted January 22, 2013 Report Share Posted January 22, 2013 Probably not. Everyone else is trying to help out. He does have a point though. Before I started riding I was pretty chubby. I got into my bikes, mainly MTB and park/jump. I literally rode whenever I could, and I didnt even notice the weight dropping off me. Dropped it like a rock in under the space of a year. Trials was my main help. I got into that, and shed more weight, and started gaining muscle just through riding. If I can find a photo of me in 2009 and then me in 2010, you can easily see the difference. Im slowly beginning to gain weight again through muscle mass increase, but not fat, which is what I want. Be sensible with what you eat/drink. Ride your bike when you can. Gym/ run when you can/want to Any other sport you partake in, do it. 1 Quote Link to comment Share on other sites More sharing options...
jamiebridge Posted January 22, 2013 Report Share Posted January 22, 2013 Now, not to too sound harsh but I'm guessing that most of the 'muscle' you believed you have gained is actually excess water retention from the creatine, a lovely side effect which tricks people into thinking they are gaining muscle but they aren't. Even for a joke, this is awful Nope because i use creatine monohydrate which is a mixture of amino acids which are the building blocks to repairing muscle, i avoid that mental pre workout mega pump creatine bullshit that you see advertised. I got my water to msucle ratio measure along with my bodyfat on my recent stat test and although i cant remember the exact figures (because the sheet is at home) it was pretty much spot on.17 chicken breasts a week, and 21 turkey steaks? Fairly expensive habit. Costco Quote Link to comment Share on other sites More sharing options...
Matthew62 Posted January 22, 2013 Report Share Posted January 22, 2013 Too much poultry for one man. Quote Link to comment Share on other sites More sharing options...
bike_dummie Posted January 22, 2013 Report Share Posted January 22, 2013 As previously said split your meals up and check what your actually eating is what it really is! Clover the supposedly healthier version of butter but it is only ONE chemical away from PLASTIC!!! May be lower calorie but your body cannot digest it so it stays on you unlike butter. Quote Link to comment Share on other sites More sharing options...
TROYston Posted January 22, 2013 Report Share Posted January 22, 2013 I am currently on a Palio diet and going to the gym about 3 times a week, I want to start Cross-fit training but doubt i am anywhere near up to it yet! Be a caveman! Quote Link to comment Share on other sites More sharing options...
jamiebridge Posted January 22, 2013 Report Share Posted January 22, 2013 I am currently on a Palio diet and going to the gym about 3 times a week, I want to start Cross-fit training but doubt i am anywhere near up to it yet! Be a caveman! Paleo diet is very intense! Great if you can stick to it though, you should see some amazing results! Quote Link to comment Share on other sites More sharing options...
Revolver Posted January 22, 2013 Report Share Posted January 22, 2013 I am currently on a Palio diet and going to the gym about 3 times a week, I want to start Cross-fit training but doubt i am anywhere near up to it yet! Be a caveman! A friend told me about crossfit, it sounds mental, but it sounds good. If you can do it, do it. Quote Link to comment Share on other sites More sharing options...
Mule Posted January 23, 2013 Report Share Posted January 23, 2013 (edited) Okay couldn't be assed reading all this ( sue me) but here's my tips for loosing weight or getting fitter. 1. Run , it's great cardiovascular exercise and you'll be doing a lot of it if you join the RMs. Learn to get over the pain and learn to run or quick march with a loaded bergan. 2. Swim , it works out your whole body , doesn't put nearly as much stress on your joints as other exercise and will improve general fitness ( also recommend if you want to be a marine ) 3 Use body weight or dumbells and the like , not machines , you'll learn better form and you'll have to control your muscles more. 4. Push yourself! If you want to loose weight something I've found useful is this. Eat quorn instead of meat. Quorn is high in protein like meat but very low in fat , also in my opinion can be preferable in taste. Hope that helps you. Personally i think this is the most sound advice so far, its not so much what you eat its reducing excess, increasing burn rates is fare more enjoyable than reducing intake and pushing yourself and cardiac exercise are the best way in my opinion! Edited January 23, 2013 by Mule 1 Quote Link to comment Share on other sites More sharing options...
Andeee Posted January 23, 2013 Report Share Posted January 23, 2013 Stop drinking energy drinks, they dont really do alot and are loaded with sugar, drink water instead during riding, you'll feel loads better. Ooooo sugar free rockstar fwend Quote Link to comment Share on other sites More sharing options...
ghostrider88 Posted January 23, 2013 Report Share Posted January 23, 2013 (edited) Nope because i use creatine monohydrate which is a mixture of amino acids which are the building blocks to repairing muscle Creatine is creatine, it´s the same molecule, only the molecul which it´s attatched to is different in different forms like ethyl ester, malate, citrate, HCL etc. It isn´t mixture of amino acids, but it´s probably new myth I haven´t heard before Creatine is only synthesized from 2amino acids and as an osmotically active substance it binds some water everywhere it goes. Anyway, intramuscular water retention is a good thing as it stimulates actual muscle growth, no need to be sad Edited January 23, 2013 by ghostrider88 Quote Link to comment Share on other sites More sharing options...
TROYston Posted January 23, 2013 Report Share Posted January 23, 2013 Paleo diet is very intense! Great if you can stick to it though, you should see some amazing results! I have already noticed weightgain, but its pretty weird waking up to eat meatloaf, chicken or a pumpkin and almond cheesecake or what ever else i can be bothered with making, it is very weird though. A friend told me about crossfit, it sounds mental, but it sounds good. If you can do it, do it. Ah my work mate got talking about it and seeing the size of him and what he says they do, its looks insane. I have a while to go yet i think. Apparently all they did yesterday was 600 air-squats. Quote Link to comment Share on other sites More sharing options...
BradJohnson Posted February 1, 2013 Author Report Share Posted February 1, 2013 For anyone interested I've lost a stone up to now. Thanks a lot for the help! Quote Link to comment Share on other sites More sharing options...
CalopS Posted February 1, 2013 Report Share Posted February 1, 2013 (edited) A stone in just over a week? Sounds a bit drastic for someone who I wouldn't say had a lot of weight on him anyways. Edited February 1, 2013 by CalopS 1 Quote Link to comment Share on other sites More sharing options...
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