Weight / Fat loss

Pints are smaller here, so drinking more.

Small pints are killer, I end up having a few swigs, notice I'm near the bottom, neck it and repeat.

hem hem

OMG! I'm soooo making that.

One thing here in the US, high quality beef is hard to get. Have to hit butchers, most things from a supermarket is full of hormones etc.. (but man is it cheap). I tend to buy chicken + pork, because it's illegal here to give it hormones, water, etc...

Small pints are killer, I end up having a few swigs, notice I'm near the bottom, neck it and repeat.

yeah these are like 12 oz ( 0.6 of a UK pint ) or a US Pint ( 0.8 of a UK pint). It's also confusing as fuck, some bars will serve UK pints if drinking Guinness, others don't.

You could try knocking the booze on the head for a couple of weeks, should shift a load of tub, then you could go back on the piss when less fat?

yah that's what I'm thinking... just hide out at home, do exercise, game and stuff, then reappear looking fit!

68.2kg post race.

Have rehydrated with "isotonic" beer...

Do have abs though, definitely still a 5 pack.

Hit my first plateau this morning. Overhead press of all thing, couldn't manage 5 sets of 5 reps at 35kg. Doesn't sound like much but my arms have never been up to much.

Squats are going well - 45kg this morning.

I've noticed (along with Mrs. spenceey) that my body is already changing shape which is good. What exercises would you recommend for stomach?

Also I need to sleep more - 5 hours Monday, Tues, Weds I'm shattered and my body is physically feeling tired, I think that's half the reason I struggled at 35kg this morning.

Found this photo from last summer. Dat gutt.

Pretty sure I was around 82Kg.

This spring, after hitting the gym, and the protein hard, I was just under 85kg for a 7s rugby tournament.

Now down to 79Kg. Which is a record low for the last decade. Going to try and stabilise at 78Kg. Simply by cutting evening snacks and reducing protein intake.

My knees are thankful. But I feel a bit skinny.

WHOA look at you - you are doing real good bro

very smiley buddha

Smallfurry - do you have a 79kg picture?

fap fap fap

^^^^I found that doing squats worked my core.

^^^^I found that doing squats worked my core.

I've noticed that too - just below my rib cage the muscle there is sore. It's more under that towards the stomach I meant.

I find pull ups (overhand) seem to have a really good effect on my core, also press ups with your feet on a swiss ball are amazing. I do 3x20

I've noticed (along with Mrs. spenceey) that my body is already changing shape which is good. What exercises would you recommend for stomach?

Fat cannot be targeted in a specific area, your body decides where it burns from...

But in terms of exercises that work the core, running is the best cardio for your core as you're having to hold your body upright continuously...

• Planks
  
• Press ups, especially when holding the rep at the top and bottom of the movement
  
• squats will definitely help too, as well as engaging your biggest muscle group and therefore - increased heart rate, fat loss, overall strength gains
  
  
  

As for other little things I use to get more definition, green tea and LOTS and LOTS of water...I tend to get through around 3 litres during the day, plus protein shakes and then another 2 litres+ of water whilst training at the gym...

Finally...a lot of people don't realise that some of the weight that they're carrying is "water weight", this can be caused by a lack of water (so your body stores it - drink more, urinate more, lose water weight) and a massive cause of this is excess sodium (often in the form of salt) in your diet...this is something I've focused my attention on in the last couple of weeks and have noticed a huge difference in the amount of "fat" that I can see on my stomach and the rest of my body...the recommended daily allowance for sodium for the "average" person is 2.4g per day - which is very little, lots of frozen foods or anything processed contains sodium in the preserving process. All it takes is a little bit of attention to labels, or to buy and eat fresh / paleo style foods. It is definitely what I'd put my recent progress down to.

...wow, if anyone is still awake after reading that, hope it helps!!

oh, and another thing...

Research shows that if you're on a calorie deficit, a "treat meal" or high calorie day every week to ten days will promote your body to "flush" a lot of the fats / weight that it's storing...

Smallfurry - do you have a 79kg picture?

Not sure.

I was in bloody good shape at 85kg. But my legs didn't like the extra weight. Noticed a sudden increase in the time of my usual runs.

Feel thin now. But my running has picked back up.

How many calories are burnt with a vigorous wank?

Had at least 10 last night after some charlie. Hopefully burnt-off the pipe of Pringles I had for dinner.

I just ate an entire packet of Percy Pigs. My one consolation in this day of gluttony is that they were the veggie ones, so they've GOT to be healthier than normal ones. Right?

I just ate an entire packet of Percy Pigs. My one consolation in this day of gluttony is that they were the veggie ones, so they've GOT to be healthier than normal ones. Right?

It's fine to pig out every once in a while....

Oh hai, type II diabetes...

^ I only say this as I have been sugarslutshamed into no longer wolfing 200g of sugar in one sitting.

Apparently*, even with an otherwise balanced diet, good general health and wellbeing, massive sugar / insulin spikes are still contributory to adult onset insulin insensitivity.

• I sort of knew this, but happily ignored it, cos percy pigs, fizzy drinks and ice cream are gooood.
  

Really?

I like to see it as me conducting a scientific experiment - in my family we have the gene for MODY diabetes but as yet they can't prove that women get it too. It's all for science. SCIENCE. Leave me alone with my sugary pigs.

Reversy Percies, by the way, are a travesty.

I'd eat them for science too though.