Weight / Fat loss

I don't think it makes a difference what exercise :)

With my fucked up shoulders I can only do 20 kg comfortable.
I mean that was before a new spell of tendonitis.

77.1 this morning, before heading to the gym.

I seem to have evolved a 30 minute workout that goes like so:

3 X 10 30kg inclined chest press
20 situps
3 X 10 50kg seated row
20 situps
3 X 10 60kg butterflies
20 situps
3 X 10 55kg lateral draw down
3 X 10 16kg bicep curls interspersed with 3 x 10 16.25kg tricep extension
3 X 10 40kg weighted squats

But I didn't do the squats today- I did some practice deadlift, clean, press with a 20kg bar, just to get my technique right before doing it with some decent weights.

Still felt it a bit in my thighs when cycling in.

I think tomorrow I should do mainly leg and core, I think I'm running the risk of getting too top heavy- I had been counting on cycling and running to work my legs, but specific resistance work would seem to have more effect on muscle mass than actually running/cycling.

How many calories in a Warren's #15 (chicken escalope in sun-dried tommy ciabatta with roast vegies) ?

How many calories in large beef burger with steak chips?

How many calories in a Warren's #15 (chicken escalope in sun-dried tommy ciabatta with roast vegies) ?

Chicken is calorie free. Best to miss the vegetables though, they're packed with badness.

How many calories in large beef burger with steak chips?

The last three chips on the plate contain 98.7865424687% of the calories. Bin those and you'll loose weight.

Knee is holding up quite well at the moment after a physio visit at the weekend, making a conscious effort at work to not put it flat on the ground and wearing the insoles for a couple of hours a time at the moment, cycled 20 miles at the weekend and knee was fine, 40 miles planned for this weekend.

Did some glute stretches for the first time yesterday, wow that hurt, I'll be doing them every night now, along with ham strings and IT band rolling and the usual quad stretch I do (pulling foot up behind) hopefully this is the road to recovery, looking forward to this weekends cycle.

So fed up with my weight creeping up, decided to go a bit extreme this week and get back below 70kg.

Doing the promax diet diet untill friday morning, but replacing the healthy balanced evening meal for a bowl of soup. Was down to 70.1 this morning from 70.6 on friday so should be fairy easy.

Chicken is calorie free. Best to miss the vegetables though, they're packed with badness.

Green is just not right.

By the way, there's a cafe at our local Waitrose and the fact that they supply an informational leaflets stating the calories intake and allergy information is well worth mentioning.

The only thing there which doesn't kill you slowly is espresso, though (700 kcal in a mozzarella and tomato toast).

So I tend to do as heavy as possible initially for between 8->12 reps, then work my way down till I'm being crippled.

If we talk about chest, it's 10x91, 10x85... down till I'm just benching 30kg to exhaustion. Following time, I try move up. Now this worked rapidly from 50kg up to 91kg but now the gains have slowed (and I've not been in ages)

Doing fatigue sets like this every time you train is deffinetly over training. Should really only do this maybe once a week. I'm on a 4 day Power-muscle-burn routine, involves a combination of power sets (4-6 rep) muscle sets 8-10 reps and finishing with one or two fatigue sets (40 rep, total death) has been far and away the best plateu busting routine I've tried.

Chicken is calorie free. Best to miss the vegetables though, they're packed with badness.

Done.

The last three chips on the plate contain 98.7865424687% of the calories. Bin those and you'll loose weight.

Everyone knows the last three chips are the best ones though. Not sure I can do that.

Everyone knows the last three chips are the best ones though. Not sure I can do that.

Put the last three chips on to another plate.
Place the plate in the fridge and close the door.
Wait one second.
Open the fridge and remove the plate.
Consume the chips which now count as a snack*

*As everyone knows, snacks are free calories that definitely don't count towards any totals.

So, officially tendinitis and bursitis and this time the other shoulder, not the one which I murdered some years ago. Codeine and diclofenac and nothing for a week - and I was doing well with my kettle bell.
Because of this I can't donate blood tomorrow, which also sucks.

Take blood instead. I hear all the pros are doing it.

Doing fatigue sets like this every time you train is deffinetly over training. Should really only do this maybe once a week. I'm on a 4 day Power-muscle-burn routine, involves a combination of power sets (4-6 rep) muscle sets 8-10 reps and finishing with one or two fatigue sets (40 rep, total death) has been far and away the best plateu busting routine I've tried.

Do you drop the weight as you go through the sets?
4-6 @ near max, 8-10 @ 80%, 40 @ 40-60%?

I tend to do 3 sets of 8, no rest between @ 80-90% max.
Try and do them 3 times in a master set.
Then do low weight, high rep sets on 3 major muscle groups.
I'm not looking for massive muscle gain though. Functional power ftw!

(having said this I've only been to the gym 2ce last week, swimming is taking over- planning on changing that balance next week)

Beefcake 4000 thread >>>

How many calories in a wasabi chicken curry?

the wasabi burns calories so it comes out at -23kcals

How does one go about gaining strength without bulking up?

Sweet. I like calorie counting. I'm going to buy some inverse shim doughnuts.

How does one go about gaining strength without bulking up?

At a massive guess I'd say it might have something with your genetic predisposition to specific muscle types.

We're now going into an area I find fascinating but know little about. When I have a bit of free time, I'm planning on doing a bit of research into it, with the hope of securing a lab place in the exercise medicine department next year.

My weight is creeping up- and it's muscle bulk, which is just weight I have to carry.

This is annoying, I'd like to lose a bit of weight but keep getting stronger.

Fenella mentioned muscle fiber activation percentages as an area where you can develop strength without adding additional bulk?