Weight / Fat loss

Well done Stevo! Wanted to ask you about that app, is it a subscription service and if so how much?

i paid for it out of curiosity ages ago so cant remember how much (one off - mustn't have been much or i wouldn't have bothered). There is a free/lite version that I upgraded from but some of the features are disabled (again, can't remember which features).

there are probably free apps that do more.

Celebrated the 5k with a sausage sandwich and a staffordshire IPA

might do some push ups now

100 push ups, done. Cigarette, rolled.

Rode down to Richmond Park, and did a single lap. Started at Robin Hood gate, going clockwise. Had to walk up the end of the hill. but still managed an average moving speed of 15.42, quite pleased with that. Not so pleased with my overall average speed of 12.6, and I'm sure I couldn't do 3 laps of it in under 2 hours, but its a start. Including cycling there and home afterwards, that was an extra 8 miles done.

I would have liked to have done a few Dance Central 2 tracks tonight, but the living room is covered in filing, and I've been forbidden to touch it.

Isn't it well dodgy to replace meals with protein shakes, I mean yes sure you'll lose weight but when you start eating normally again won't you just pile it back on because your body will have been on borderline starvation mode?

My 'starvation' protein shake breakfast is 375 calories, which I believe is a fair chunk more than 2 slice of toast.

I do use 75% milk with it though, as I wouldn't be eating enough calories without it.

Feel as though I'm back on track at 73.3kg, I'm not doing my long run before work/ on an empty stomach again, I was literally chewing my own arm off all weekend.

To the extent I ate an entire tin of homemade mince pies....!

Oh well, lesson learnt and amazingly no long lasting damage by the looks of things!

How long does cooked rice stay edible for, thinking about making some brown rice salad for lunch next week to replace sandwiches and crisps....

^ cooked rice if kept in the fridge will stay good for 5 days so if you leave it in the fridge and just take out what you need when you need it you should be fine.

^^ I don't find the thought of a sheet sandwich all that appealing Oliver, certainly enough to put you off your food.

You just haven't tried the proper sheet.

Managing to keep up with running to work and back. Promax diet for brekkie is still managing to see me through to lunch even with a 2.5mi run straight after.
Using smartrunner app to log it all, 37.5mi since the 10th apparently. Was running previous to that, but not logging it. Not sure of it's accuracy but my average speed finally hit 7mph on the way home today after previously hovering around 6.5mph since I started logging it.
Circuits are still a fucker but getting easier day by day. Sadly I have to start 'week 2' of the circuits on saturday so it'll get horrible all over again as the intensity bumps up.

Isn't it well dodgy to replace meals with protein shakes, I mean yes sure you'll lose weight but when you start eating normally again won't you just pile it back on because your body will have been on borderline starvation mode?

The general idea is to eat less, in order to lose weight. Yet maintain a healthy carb intake to fuel your level of activity, and a healthy protein intake to recover from said activity without muscle loss.

Protein shakes help to balance this^ diet.

I'm hoping I will not go off the rails this weekend, 3 weeks in a row I've worked hard all week, made good progress and had a few drinks at the weekend and taken one step backwards for the 2 forward I've made in the week.

Its not a month to the weigh in of henry and my competition and I really want to be at 70 kg on that date so I can enter a weight maintenance cycle for the rest of my marathon training

If it helps, I've had a couple of mediocre days...
No training as 'twinged' a muscle on Monday during the cycling, and it hasn't calmed down since.
Today I set my plan for the rest of the month as well.
its going to involve 2 1/2 days of fasting, Wed/Thurs and Saturday/Sunday (flexibility in case of special events/ swim training).
I can't fast for a full day as the study requires me to drink in the morning.
But we'll see how they go.

Also testing out the cold immersion theory. No heating for the rest of this week.

Cold immersion theory sounds interesting. Would save on my bills too!

As for exercise I'm doing my 7 miles cycling a day commuting so 35 a week. Then riding on the weekends. Also watching what I eat which is the biggest key to me I think.

As I've said before this is going to come hand when we move in 2 weeks and my commuting goes up from 7 a day to almost 40. I'm going to start by doing this 2x a week with some running in between but hopefully step this up to 3x a week quite fast.

If I ever reach the point where I'm happy to ride that 5 times a week I'll be surprised. Possibly in summer but to ride 20 miles to work I'll have to leave the house around 6.30-7 if the ride takes me a maximum of 1 hour 20 minutes (no more, more than likely less) to get in for around 8 - half 8. Then shower at work and be ready for 9am. If I'm getting up this early and riding this kind of distance I'll be eating a lot more and also resting/sleeping a lot more too, will be trying to set myself a sleep pattern of going to bed around 10 and waking up at 6ish.

The cold thing is adapted from various dubious, and the theory that the molecule behind this molecules efficacy:
http://www.nature.com/nature/journal/vaop/ncurrent/full/nature10777.html
(white adipose to brown or 'beige'[intermediate])

Care to summarise?!

Sure. A new hormone has been sort of discovered in mice- called irisin. Its thought that when exposed to cold they upregulate this hormone and it drives the upregulation of the genes involved in fatty acid metabolism in 'brown' adipose- the kind that infants and animals that can't shiver- have, to be expressed in white adipose- which is adult fat storage, forming an intermediary 'beige' adipose, which uses the fat stored.
This has been shown in mice currently

There's a couple of other mechanisms at work, involving thyroid hormones, and potential metabolic rate depression, but we'll find out as more work is done on it- and loads will be as that pill that could eradicate fat will be worth millions.

Does anyone want a shaker cup thingy? Got a freebie with my maximuscle order today and obv only need one. In N5, come get it if you need one.
Just looked back on my smartrunner data and realised I've averaged 5.5mi/day since i started logging my runs on the 10th jan. Mildly chuffed with myself considering I'd never run for the bus before xmas.
Fasting and cold immersion sounds horrible. Good luck for your competition chaps.

I'd like one, but I'm frustratingly lazy!

72.8kg this evening, feeling like I'm motoring!

Keep this up and I should be at my lowest ever (-childhood!) by the next weigh in

Just weighed myself at 84.4 Kg. I hope to slowly lose fat, while adding muscle. Maybe creep up to 86Kg.

Just weighed in at 85.5Kg. No extra fat that I can see/feel. So the party pack of protien etc suppliments, intensive weight sessions every other day, as well as daily push ups (now 250) etc. Has seen me gain 1Kg of muscle in a week!?

TBH I'm not sure I believe that. Mainly because my weekly running is still at about 30km, and obviously I cycle a lot. Although I suspect I've I've bulked up my thighs as a side effect of heavy winter cycling while on a protein rich diet (pulling 2 kids in a trailer through snow every day). A lot of weight could be there.

The best news is that I did a decent time on my weekly 15km, Sunday, Mountain run. So I'm carrying it OK. So with a ramp up of CV pre season. I should be a resonably solid, yet mobile, 86Kg.

Just because we love BMI. Current waist size 31". Current BMI 29.4. (sorry but I'm using this as a size gauge combined with waist size. As using weight alone I'm still one of the smallest on the rugby team :( )

managed to rein in the weight gain of the past 2 days.
73.2 again.
Happy.

I was 80kg in October last year and now I'm 87. It didn't even take much effort.

#doingitwrong

I'm 85kg and waist 35"!

I'm 85kg and waist 35"!

I havent been able to get my thighs into anything smaller than a 33 since chinos went out of fashion. You know the way old people just wear trousers much too big but sinch them to feck in, with a belt. Thats my great look.

Ideally I'd like a 31" waist, mega wide leg, 29" inseam.

FML etc.

Haven't really had a good week this week.

Knee pain is back and I've just generally been eating more shit than usual. Can't really think of an excuse to be honest. Until I get my speed plays sorted I may be off the bike as well, which will hopefully not be any longer than a week or so which is fucking annoying as I'm building up a new bike at the moment. As it happens though not cycling means I'll be walking to work - 7 miles a day, gulp!

Currently weigh about 83kg and I'm 6' 3". I've no idea how "normal" this is but I feel that in the past 2-3years my fat% has creeped up with a thoughtless diet and too much beer.

Looking to loss fat in the winter and then gain some more muscle in spring and early summer.

I've cut out on biscuits, crisps and chocolate and also switched to "low" fat versions of stuff like cream cheese etc. I think this, a generally better diet and a low intake of beer has helped me loose about 3-4kg since xmas.

Has anyone else got any small tips that they do and find to be effective without actually noticing that you're missing out?

can you thin people stop making me feel bad. all this trying to lose a kilo fat and gain 2 kilos muscle bollocks. nah i guess you are alright but im just jealous