Weight / Fat loss

I'll just leave this here.....

I do below and have been surprised at the gains in strength. I have gained weight and lost a bit of fat. not too much though. I am looking better tho and I put that down to improved posture.

Workout A
3x5 Squat
3x5 Press
1x5 Deadlift
3 times dips to fail

Workout B
3x5 Squat
3x5 Bench Press
1x5 Deadlift
3 times pull up to fail.

one week I do ABA on Mon, Wed and Fri morning and the next BAB and so on. I have only just added the dips and pull ups and I don't do many.

Problem I have had is adding cardio. You need a lot of rest at the start as you body adjusts. You get a lot of gain for the 2-3 hours gym time but I found I went backwards quickly if I tried to add my normal cardio of running or longish bike rides. I plan to attempt to swim on tue/thu mornings but that's all week early out of bed. when my strength gains plateau I'm gonna try to do something, i don't know what, that will get me fitter again whilst maintaining the strength. hopefully I have another month or 2 of gains.

I'm bored of what I do at the gym at the moment so was just looking for some circuit type stuff, this looks interesting... what's a 'press'? Do you mean shoulder press or something else?

Today we had cookies, gingerbread men, turkish delight, shortbread and chocolate hobnobs in the office. Couldn't not try them all, right?
Also fruit (I ate an apple).

I'm bored of what I do at the gym at the moment so was just looking for some circuit type stuff, this looks interesting... what's a 'press'? Do you mean shoulder press or something else?

Yes, standing press. Some people call them military presses, but then some people do MP sitting down. Stand up and stick a bar overhead, repeatedly.

What do you mean by circuit? I hope you dont mean a cardio type circuit, because it would be a bit deluded to do so with these exercises.

This is a simple meat and potatoes strength training template. The foundation of everything.

You can do strength work in a circuit, but it is an unecessary faff which is only really useful when there is a big group training together.

Yes, standing press. Some people call them military presses, but then some people do MP sitting down. Stand up and stick a bar overhead, repeatedly.

What do you mean by circuit? I hope you dont mean a cardio type circuit, because it would be a bit deluded to do so with these exercises.

This is a simple meat and potatoes strength training template. The foundation of everything.

You can do strength work in a circuit, but it is an unecessary faff which is only really useful when there is a big group training together.

Nah, I mean more like a group of exercises using relatively low weights and working all different bodyparts that you do back to back with no rest. It's called metabolic circuits, like supersets

Something like that would be a poor choice for metcon type circuits. For that you want stuff like burpees, sprints, KB swings and maybe some pushups if you are able to do them dynamically.

But it is all a waste of time, relatively without developing a basic foundation of strength via a few months of a very simple regimen or squat/bench/deadlift etc...

Once you can squat 2xBW, deadlift 2.5xBW+, bench 1.5xBW - you can consider some of this type of circuit/conditioning work, otherwise you are really wasting your time.

I have to shift 3 kilos in 6 weeks in order to be under the weight for a compnay skydive (weight limit 14.5stone with clothes wtf?). Is dieting - eating low carb high lean protein plus lots of running the best way to do this?
Is it possible? This could be incredibly embarassing

Buy thinner clothes?

probably more like 4 kilos. Yeah I`m going to turn up in hot pants and a string vest

Put a post on facebook/twitter asking if you can visit anybody with the norovirus.

Sauna?

Cocaine?

It's probably possible to get close in that time frame, I'd start with working out what you BMR is then take a healthy amount off that and try to stick to that each day, focussing on cutting out foods which are high in fat/sugar/alcohol then work on net calories to include exercise...

Ok. My BMR is 2102.2. I do quite alot of exercise so if I multiple that by around 1.5 that gives me around 3000 calories.

If i eat 2500 calories per day then how much weight will i lose in that timeframe? A pound a week?

From my direct experience a diet with zero solids in it works wonders- I spent some time eating 2 X soup and 1 X yoghurt per day and I was quite skinny quite rapidly.

I have to shift 3 kilos in 6 weeks in order to be under the weight for a compnay skydive (weight limit 14.5stone with clothes wtf?). Is dieting - eating low carb high lean protein plus lots of running the best way to do this?
Is it possible? This could be incredibly embarassing

Buy thinner clothes?

I have to shift 3 kilos in 6 weeks in order to be under the weight for a compnay skydive (weight limit 14.5stone with clothes wtf?). Is dieting - eating low carb high lean protein plus lots of running the best way to do this?
Is it possible? This could be incredibly embarassing

Running is the king of fat burners.

You need to satisfy the hunger it will bring though. Protein shakes are a start. But dont overdo them. Cardboard?

From my direct experience a diet with zero solids in it works wonders- I spent some time eating 2 X soup and 1 X yoghurt per day and I was quite skinny quite rapidly.

Did you feel OK?

MASSIVE SALADS.
Also I find running much better in terms of hunger than cycling.
After a ride- I can't get enough food, but after a long run I tend to be more controlled.

You would be until you start eating again then it comes back just as fast.

Ok. My BMR is 2102.2. I do quite alot of exercise so if I multiple that by around 1.5 that gives me around 3000 calories.

If i eat 2500 calories per day then how much weight will i lose in that timeframe? A pound a week?

id really suggest using something like myfitnesspal plug in 2100 -400 as your daily calorie target, then when you do exercise use it to calculate what extra you burn off rather than a randomly selected number, id guess loosing about 1/2 kg per week is pretty achievable as an average over 6 weeks. which would get you pretty close to your target, then just go for a run/sauna to dehydrate yourself just before the weigh in if you think they'll be that strict.

I did a skydive at 100kg back when i was proper man weight...

Did you feel OK?

I had a broken jaw at the time, so had little choice.

As it happens I felt ok.

I have to shift 3 kilos in 6 weeks in order to be under the weight for a compnay skydive (weight limit 14.5stone with clothes wtf?). Is dieting - eating low carb high lean protein plus lots of running the best way to do this?
Is it possible? This could be incredibly embarassing

my suggestion would be to just eat fresh vegetables and fruit almost exclusively.
Porridge and banana for breakfast, (fills you up really well.)
avocado on toast or some kind of salad for lunch, and if you dont like sticking to raw fruits and veg most of the time, stir fry or a simple vegetable curry for dinner.
You dont need to be an expert to know that these foods do not make you put on weight, and the other health gains are amazing.
Stick to three meals a day as well and do not snack.

• running and im sure youl be alreet.
  

Porridge always makes me hungry.

Thanks for the advice. I think im going to eat lots of veg and go running alot. Also stop my massive drinking intake. Then if that doesnt do it go knows what will

Thanks for the advice. I think im going to eat lots of veg and go running alot. Also stop my massive drinking intake. Then if that doesnt do it go knows what will
Defo drop the drinking. Its a fecking calorie bomb.

Also Sainsburys Ed mentioned weighing dehydrated. This could save you a Kg. My boss did a weight loss comp with friends. Took it pretty easy, then won by not drinking for 18 hours before the weigh in.

Yes drinking will make the biggest difference. I found it a bit harder, since we've moved me and Mrs. Spenceey were drinking a lot more than normal.

Had a lovely dinner last night of diced beef + peppers with cous cous and brocolli. First time I'd eaten meat for a while and it tasted great.