Gym Diaries

[Saps]

ok - so damage report is in - not as bad as i thought - i managed to put on 12lbs in 3 weeks on the vodka and maccies diet - LOL - but i can waste that away in 10 solid days easy - then its time to rebuild some muscle - my t-shirt sleeves have become a bit loose - not good! time to go anabolic!


boxing's wicked - i sometimes hit the bag instead of treadmill in the mornings - esp if legs are sore - and i get worn out proper! wouldn't spar with anyone though - love the moneymaker too much

[boots]

Love this thread!

I need to shift a minimum 5lbs in 4weeks. Achievable? I'm so close to where I wanna be before I go away but its proving hard to get rid of now.

I train 5 times a week. Have a personal trainer, so I'm on a programme which is updated weekly. I've found that to be a great help because I get bored easily. My programme is about 30mins cardio and then the rest is toning (5 mins stepper, 5 mins rower, 10mins wave, 10 mins treadmill sandwiched between weights...then shit like inner thigh/outer thigh machines, dead lifts, reverse curls, side jacks, blah blah) also do an intense blast session once a week just to step things up. i've been keeping food diary so can moniter habits.

I think its all about food now and making sure I don't have any more blow outs til I go away. Diet wise... nothing specific, low carb high protein shizzle... I understand its all about portion control, so....

Any advice for me on how I can shift the weight??

[platinum786]

12lbs in 10 days, I'd kill to be that fucking dedicated. You must work out twice a day for an hour at least to do that!

Boots, but the look of things, Sapna is your man to tell you!

What you want though, is easy enough. Train twice a day if possible, morning and evening, and keep the diet as free of carbs as is humanly possible.

[Dhani]

I would highly recommend swimming.

It really makes you work your muscles

I go gym twice a week now and then swimming twice a week

[Saps]

boots - when people talk about losing weight with a deadline in mind, there are two things i've learnt which matter:

1. diet
2. timing of exercising

1. diet is 80% of weight loss - basically, high protein - low carb is perfect for fat loss, but keep fat levels low too and plenty of water. also green tea and caffeine are great fat burners - so down the green teas and black coffees

ppl will tell you caffeine is bad and high protein is bad etc - these are the same ppl who will munch a snickers bar and packet of crisps and have no idea how much worse those things are!

2. metabolism is key to weight loss - and there are tricks to perform to keep it high over and above the diet: do as much cardio in the morning as possible - and do any weights in the evenings... sounds like you do both together but try and get cardio done in the mornings. keeping your heart rate around 130+ (i.e. not crazy running or anything) for 20-30mins will make a MASSIVE difference - this is when your body looks to fat as a source of energy if you're low carbs

morning cardio will wake you up and your metabolic rate will be way higher than normal for at least 2/3 hours - doing weights 3 times a week (even very light weights) followed by a good night's rest will give your metabolism a boost for up to 48 hours!!

believe me - it's a piece of cake (not literally) when you know how!

plat - yeah i go gym twice a day but only 30-40 min in the morning and then 30min (cardio) - 2hrs (weights) at night

[boots]

Great stuff. Thanks! Will print off and digest (haha).

My only issue at the moment is that I start work at 5am (have to get up at 4.30am) so gym is kind of ruled out in the morning. Have a bit of a nightmare schedule but whatever... will work around it.

[platinum786]

great advice, gonna try green tea, see how much of a difference it makes.

[miss_kohl_eyes]

with drinking green tea, do u have to give up normal tea and coffee? how many times a day should it be drank.

theres so many types - does it matter? i saw one with jasmine and another with ginko or something, i don't recall its real name

[PEHLA KELA]

saps - salliya tu ta saaray number leh giya! meh vi hun daand behtaka kadan laapehna, mehnu patta tu gash faran li baadi banai. kush miliah?

[Saps]

pehla - everytime without fail dude - it's so fkin worth it!

[platinum786]

I got down to 14'11, but 3 weeks of indulgence have put me back at 15'5... penchoud!

[Saps]

it's prob all water dude - just lay off carbs and do some cardio in the morning for a week and it'll disappear

[Dil Pazeer]

Dont have time to work out in the mornings.
Would have to wake up even earlier.
Not done any workout since the world cup started.

And its too warm to do anything in the evening.
Lost that half stone pretty easily. Weights, x-trainer, footie, cycling and a decent diet.

Back on the carbs and shit diet.

[de51_jut]

Guys,

If you go to the gym in the morning, what do you normally eat before and after? Also do you have breakfast then wait 45 mins before starting your workout?

[Saps]

i have a black coffee/espresso 5/10min before morning cardio and then have a protein shake just before leaving for work or first thing when in work

no point in going to gym in the morning if you've had breakfast beforehand

[de51_jut]

i have a black coffee/espresso 5/10min before morning cardio and then have a protein shake just before leaving for work or first thing when in work

no point in going to gym in the morning if you've had breakfast beforehand

If possible could you post up your diet plan please?

[Saps]

sorry - no can do - i intend to sell it

[Dil Pazeer]

Its probably summat like:

Black coffee
protein shake or egg whites for breakfast (post workout)

chicken (perhaps a light salad - no/low fat dressing) for lunch

protein shake mid afternoon

chicken or fish for dinner

protein shake post workout.

2-3 litres of water throughout the day interwoven with green tea and black coffee.
No sugar.

Rinse and repeat.

DJ, getting the info aint hard. Getting the info is easy.
The hard bit is getting the discipline, turn it into habit, will power, training the mind...

Thats the bit you cant just read and assimilate. Its gotta be put into practice.
This is where most folk fall over.

Doing it for a week or two is easy.
Saps has done it for months. Thats not easy at all.

[de51_jut]

good point dp.

Saps: £2.50 and a big jar of Nescafe?

[miss_kohl_eyes]

the vile green tea seems somewhat effective in supressing appetites lol

[Saps]

i dont actually drink green tea - i take it in capsule form

[de51_jut]

Gonna try something from Holland & Barrett called 'The Diet Source'. Will report back with the results.. The flab just aint shifiting

[Saps]

wtf is in it?

[JSK]

Gonna try something from Holland & Barrett called 'The Diet Source'. Will report back with the results.. The flab just aint shifiting

Try changing your current workout programme.

[platinum786]

Saps, where do you get your green tea extract from? Are there different qualities? Any recommended brands?

[Saps]

i just get mine from holland and barrett - there's small ones (300-350mg) and big ones (~1000mg)

i either take one of the big ones in the morning or take 3 of the small ones throughout the day

[miss_kohl_eyes]

How much exercise do you do on an average day saps?

I try to run early morning, then drink the vile green tea at least twice a day. I try to hit the gym at least twice a week but its not always possible. I'll try the green tea tabs, thanks saps. Im not looking to lose a huge amount just tone up and become more healthy.

[Saps]

weight training days:
30 mins cardio am
60 mins weights pm

cardio days:
40 mins cardio am
40 mins cardio pm

[Dil Pazeer]

Tone up??? oh shit... dont let PK hear you say "tone up".

[PEHLA KELA]

How much exercise do you do on an average day saps?

I try to run early morning, then drink the vile green tea at least twice a day. I try to hit the gym at least twice a week but its not always possible. I'll try the green tea tabs, thanks saps. Im not looking to lose a huge amount just tone up and become more healthy.

DP iv heard it now, and i need answers.

seeing as uv yet again said something which you think is so smart please enlighten me mke. wat is this 'tone up' exactly? do you know? do you have any idea? does anyone have any idea? working toward some ambigious goal of 'tone up' isnt going to get u no where love. 'toning up' means absoultly tattah - ask 10 different people what it means and u will get 10 different answers thats hw much bakwaas it it.

'oh i want to "tone up" so ill go for sort of a jog in the morning and kinda of go to the gym......for a bit.....and then ill come home and eat a darjaan rotia.'

bak to the drawing board yet again for u mke.

set ur self some defined goals and work towards them. defined goals being loseing X amount of stone/lbs, getting fitter till u can run X miles, getting stroger till you can lift X amount of weight.

'tone up' di lagdi.

[pumpernikel]

[quote="PEHLA KELA"][eat a darjaan rotia.'

quote]

now that made me laugh!
I love the word darjaan!
any way I digress... tone up means :

get shapely arms, none of that flapping stuff ,but if it is flapping, then to reduce the rate at which it flaps.
Get a firmer tighter posterier,
anything close to a flatish tummy
and altogether less resonating flappy skin!
I think all men would want their women to aspire to that look

[PEHLA KELA]

pumper - u knw i love u, but i must administer some tuff love here and i have to tell u to 'shut ur fking pie hole!'

what u have done is attempted to describe this 'toning up' using even further ambigious explanation 'close to a flatish tummy' now wat the fcuk is that?!

what u are attempting to describe is 'losing weight' so why not just call it that? the skin u refer to can be gotten rid of but not by 'toning up' u need to have it surgicly cut of.

[pumpernikel]

There are some women out there that dont want to lose weight , but tighten themselves up.. its all well and good going down from a size 20 to a 12 , but if the consequences are that you ass now touches the floor through loose skin or you can now stick a pencil case and some where there should only be a pencil for the test... I dare say its very undesirable.

so darling.... shut your derriere orifice ...people are going to tone up whether you like it or not

[PEHLA KELA]

but pumper u lovely tit, this skin u talk of CAN NOT be 'toned up' it HAS to be surgicly removed.

no amount of 'toning up' what ever that involves is going to do any thing to that skin.

if u think of a penis which is essentially skin what u are saying is if a bloke 'toned up' he can reduce the size of his penis. no baby gurl, it dsnt work like that.

[miss_kohl_eyes]

YES PK I WANT TO TONE UP. Pumpernikel described it all. I'm not going even waste 5 minutes reading your rubbish. I'm not looking to go down a dress size I want to improve my personal fitness and I want to TONE up.

[de51_jut]

wtf is in it?

Check these links mate. What do you think?

http://www.hollandandbarrett.com/pages/ ... sp?pid=861

http://www.ehow.com/way_5489579_nutriti ... ource.html

[PEHLA KELA]

YES PK I WANT TO TONE UP. Pumpernikel described it all. I'm not going even waste 5 minutes reading your rubbish. I'm not looking to go down a dress size I want to improve my personal fitness and I want to TONE up.

wtf? it takes u 5 minutes to read something that takes barely 15 seconds for everyone else!?

forget the toning up mke you need to get back to school. ill get you that number from those adverts on channel 4 - the ones that show adults who cant do simple maths or read and write. toning up can wait, this is more important.

[platinum786]

^^^ Look, this particular style may be appropriate elsewhere on the forum, but I don't think the admin will take too kindly too it in health and advice.

Ladies, PK, your both right and wrong. tone up is a very womanly term. It's not a real health and fitness goal, not in a puritan sense anyway. However toning up does exist and is something that tonnes of women at the gym aspire too.

The ladies have been describing what they want out of toning up, a firmer body, whilst remaining the same size. I personally don't think there are too many exercise regimes in the world that will allow that to occur at the same time.

The reason your bodies are not toned, are due to 2 reasons;

1. Presence of fat
2. Lack of developed muscle

In order to "tone up" you must lose the fat (which will mean losing weight) and also you will need to build muscle (which will add weight and fat). You might think it's pointless, i'm going to lose fat and then add it as well?

Yeah, but you need to cycle your routines, between focusing on cutting fat and focusing on building muscle, and the combined effort will result in an increase of muscle, a decrease in body fat leading to the "toned" up look you desire.

A few general tips.

- To build muscle, you'll need protein in your diet. try to eat lean meat or take a low fat protien supplement.

- The rowing machine and the cross trainer, are great ways of working your arms and legs as well as losing fat by doing cardio vascular activity.

- As much as you don't want to look like body builders, to build muscle, you should lift weights which challenge you. rotate your exercises between high weight and low reps (number of times you try that action) and low weight, high reps.

- You should do weights and cardio on alternative days, but if you must do them the same day, then do the cardio after doing the weights. You've burned a lot of the stored energy in your body by then start burning fat when doing the cardio.

[Dil Pazeer]

As much as you don't want to look like body builders

its not possible for a woman to do this naturally. A womans body will only put on so much muscle. Beyond that it takes steroids and other whoremoan shit.

With wimbledon on I guess its a good example to use... most of the women tennis players probs do weights and strength exercises. How many look like body builders??

I'm not including Serena Williams. Thats just a bloke with tits.

[platinum786]

true say, them two sisters are just naaaasty.

[paco]

im back in the groove after 2 months out and putting on tons of weight! time to get it ONN! just finished a 30min bike ride, just cooling down now. by 2pm i'll prob fall asleep at my desk haha.

[de51_jut]

LOL Paco. How did it go??

Any advice on these would be great:

http://www.hollandandbarrett.com/pages/ ... sp?pid=861

http://www.ehow.com/way_5489579_nutriti ... ource.html

Thanks

[JSK]

^ workout results?

[de51_jut]

Ramadhaan (fasting) is coming up. The destroyer of all gym routines!

[Saps]

this is the crazy stuff i take now pre-workout:

http://www.superpump-250.net/

makes me look ridiculous straight after a workout

[pumpernikel]

Superpump?

Im not suprised it makes you look ridiculous!

[Saps]

it's great! it boosts your energy and allows increased blood flow to your muscles which means you get stronger and bigger faster and the boost to your metabolism burns the fat!

the scariest thing is the vein poppage - but that subsides after a few hours

[Dil Pazeer]

any negative side effects?

[Saps]

not really - excessive sweating during workout and sleeplessness if you dont utilise the energy but that's it

[Dil Pazeer]

Ordered the free sample from their website.
Increased blood flow and oxygen... aint that what viagra does?! haha

[Saps]

LOL - yeah! it has nitric oxide in it which dilates the veins so allows more blood to flow around your body and therefore get more oxygen to your muscles

how many scoops in the one satchet? take one scoop only! you gotta allow your body to get used to the ingredients

[JSK]

There are so many of them.. My friend recommended me a fat cutting supplement when I used to work out.. I didn't buy it 'cos I'm quite wary when it comes to supplements and other body enhancing products.

[Saps]

lol - just do your research jls - most supplements are utter bollox, that's a given - but there are a couple esp those from gaspari nutrition which are awesome

[Dil Pazeer]

JSK, I am the same. Wary of supplemts and tend to avoid them except for protein.
I spent a while after reading Saps post checking it out and couldnt find a bad review.

There's a few websites which do nothing buit offer reviews of numerous products, positive and negative.
This wasnt mentioned on them but there are plenty of bodybuilding forums talkin about it.
But then, they did for creatine too and I never bothered with that.

This stuff, apparently doesnt work on skinny folk. Not sure about that.

Saps I have no idea how many scoops in the satchet.
I'll post my findings when and if they send the sample.

Saw the warnings about starting with one scoop and letting the body get used to it.

Also says no other supplements should be used. So you off the protein when takin this?

[Saps]

they mean no other similar supplements - i.e. energy boosters, NO products and muscle amplifiers

otherwise - protein etc is all good - whey and whey isolate is nothing more than good food man - you can't go wrong with it

remember to drink ~4 litres of water during the day and only take it 30 mins before training

[Dil Pazeer]

Just bought this. Went out at lunch time and the health shop round the corner from the office stocks this.
Will update tomorrow how I got on this evening after taking viagra 30 mins before the workout!

[Saps]

what flavour did you get?

basically - take one scoop with about 150ml then sit and chill for a bit

after 10 mins you may feel a little light headed, even have a slight headache

after about 15 min you'll feel good and excitable

then after another 15 mins you'll be ready to hit the weights - warm up on weights, allow cardio

after 40 min go flex in front of the mirror and feel the density of your muscles - you'll be like wtf!

[de51_jut]

3 weeks to go till fasting. Dont know what i'm gna do then. In the meantime i'm gna go all out. Wake up at 6am have black coffee then hit the gym at 7am before work!!

Quite random but I also found this:

http://halalmuscle.com/forumdisplay.php ... bc31211412

for all you bodybuilding mujas

[infamous]

so Super Pump is the real deal?
I always get cautious and leery when I read a few negative reviews about something and never end up trying it.

[PEHLA KELA]

right, gimme few weeks im gna be in new routine of work/gym/boxing/cardio and im gna show all you lot how its done. and may even inject my arse for a helping hand and turn up in ur ends with my thong on and give u a most muscular!

[Dil Pazeer]

infamous have you seen any negative reviews? where? I couldnt find any thats why decided to spend the money on it.
Otherwise see it as a waste of money fad.

Saps I bought the fruit punch.

20oz of water, one scoop of this stuff. Shake and drink. Wasnt expecting much and thought old saps has been sold on the marketing brochure and I've made myself guinea pig for a placebo.

Felt light headed after a bit. Slight headache.
Felt that heart racing sensation and funny sensation in the pit of my stomach that I once got after a few grammes of coke.
Thought to myself "wtf is happening. I need to do summat".

So started running on the spot and stretching.

This shit is the real deal. No fad, no placebo. Fuckin hell.

I hit the weights harder and longer than before.
Kept thinking OK try summat different.
Heavy weight, low reps, minimal rest.
Switch to low weight, high reps, go for failure.
Hold a position with the weight.
Was more aggressive too.
Hit the cardio as well. short fast sprints to rower to short fast sprints.
Went back to the weights.

In the end I had to force myself to stop thinking I might do myself an injury if I carry on.
But I felt I had the energy and recovery time to do so.

Didnt get the vein popping but I never do and didnt expect to.
Definately felt better.

Still felt full of energy late at night and got the sleeplessness.
But woke up this morning feeling fresher than I have all week.

Today I feel no aches or pains. Just that sweet feeling of a damned good workout.
Had my protein and ready to take on the world.
Feel leaner, fitter, stronger.

I'm out mountain biking over the weekend.
Will try it during that as well.
20-30 miles off road difficult terrain. Legs burn.
See how it goes.

But... gotta say... fuck me George. Gaspari have created some mental shit.

[Saps]

told you to get involved! and thats just one scoop - i take two heaped scoops pre-weights workout and one scoop pre-cardio on non-weights days

fruit punch is well nice - its one of those drinks you wish you could drink loads of

the biggest issue is knowing when to leave the gym cos you just feel like you can keep doing set after set of any other exercise

i force myself to stop after a 60 min workout now as i read somewhere that the body begins to overproduce cortisol after about an hour of weights

infamous - the only negatives i read were about the constant sh1t attacks ppl had when beginning on two scoops immediately...

[JSK]

Did you pay postage on sample, DP?

[Dil Pazeer]

nah, this wasnt the sample.
I bought some.

Was gonna wait for the sample then saw it at a health shop round the corner from the office.
Thought i might as well pick it up.

For the sample just click the sample link on the website.

superpump.co.uk

[JSK]

Done. Ta!

Have you heard about p90 workout?

[Dil Pazeer]

nah. whats that?

To be honest I dont follow specific workout plans.
Take tips from plenty and adapt/change the workout accorindgly or how I feel.

Stronglifts is a good site.

no over complicated bollocks. Just straight up sound exercises.
Squats, deadlifts, bench etc
increase the weight, increase the reps.
whatever. just push yourself hard.

[JSK]

P90 is workout spread over 90 days. 3 months. fat to fit. fit to toned. toned to ripped.

12 different workouts, 12 videos. an hour 15 mins average.

Every day a different workout. After each month, the routine changes. Results are quite impressive..

Following is the schedule..

Phase 1 - Weeks 1, 2, and 3



Day 1 – Chest and Back, plus Ab Ripper X

Day 2 – Plyometrics

Day 3 – Shoulders and Arms, Ab Ripper X

Day 4 – Yoga X

Day 5 – Legs and Back, Ab Ripper X

Day 6 – Kenpo X

Day 7 – Rest or X Stretch


Phase 1 - P90x Workout Week 4 Recovery Week to Rest the Muscles Some



Day 1 – Yoga X

Day 2 – Core Synergistics

Day 3 – Kenpo X

Day 4 – X Stretch

Day 5 – Core Synergistics

Day 6 – Yoga X

Day 7 – Rest or X Stretch


P90x Workout Phase 2 Schedule


P90X Workout Schedule Weeks 5, 6, 7

Day 1 – Chest, Shoulders and Triceps, Ab Ripper X

Day 2 – Plyometrics

Day 3 – Back and Biceps, Ab Ripper X

Day 4 – Yoga X

Day 5 – Legs and Back, Ab Ripper X

Day 6 – Kenpo X

Day 7 – Rest or X Stretch


P90x Week 8 Recovery



Day 1 – Yoga X

Day 2 – Core Synergistics

Day 3 – Kenpo X

Day 4 – X Stretch

Day 5 – Core Synergistics

Day 6 – Yoga X

Day 7 – Rest or X Stretch


P90x Phase III




P90x Workout Schedule Weeks 9 and 11



Day 1 – Chest and Back, Ab Ripper X

Day 2 – Plyometrics

Day 3 – Shoulders and Arms, Ab Ripper X

Day 4 – Yoga X

Day 5 – Legs and Back, Ab Ripper X

Day 6 – Kenpo X

Day 7 Rest or X Stretch


P90X Workout Schedule for Weeks 10 and 12



Day 1 – Chest, Shoulders and Triceps, Ab Ripper X

Day 2- Plyometrics

Day 3 – Back and Biceps, Ab Ripper X

Day 4 – Yoga X

Day 5 – Legs and Back, Ab Ripper X

Day 6 – Kenpo X

Day 7 – Rest or X Stretch


P90X Workout Schedule Week 13



Day 1 – Yoga X

Day 2 – Core Synergistics

Day 3 – Kenpo X

Day 4 – X Stretch

Day 5 – Core Synergistics

Day 6 – Yoga X

Day 7 – Rest or X Stretch

[infamous]

I should of elaborated, a few negative reviews regarding side effects.
I'm a bit extra careful as I had tried hydroycut before and that shit mashed me up.

[Saps]

Dp - hows the SP working out for you?

inf what happened?

[Dil Pazeer]

Been absolutely fine.
But the effects are temporary.

Temporarily the muscle definition looks awesome.
Look trimmer, leaner.

But I think thats cos of the amount of water lost during an SP workout.

Once that is replenished, snap back to reality.

That said, over time those tougher workouts will add so much more benefit.

So for anyone who thinks its a quick fix, you have this, go nuts in the gym and thats it you look like a greek God, forget it.
For anyone looking to maximise each workout, fuckin awesome.

[Dil Pazeer]

I'll probably only use it once or twice a week with my timetable.
Cant see myself fitting in the length of workout I end up doing and getting my rest time any more frequent than that.

[Saps]

good stuff man - yeah it's not supposed to be a quick fix - but it allows you to surpass your usual limits which slaps on muscle with the right diet

i love this crap - am gonna knock mine at 6.30 befopre getting in the gym to do back, shoulders and triceps

all i wanna know now is if i can take SP on the same day as getting whacked!

[Dil Pazeer]

I was gonna hit the gym this evening and go on the SP too but change of plans.
See if i can do it tomoro.
Thursday will be a definite.
Wanted to fit one in at the weekend but didnt get the time and then the motivation was gone yesterday.

[Saps]

funnily enough i'm gonna cut out all supplements for august - gonna go completely natural for a bit

[Dil Pazeer]

fanfabulous workout last night.

not been in the gym for a heavy weights session in ages so was awesome to get a old but different workout in.
Felt sick afterwards, but a short while later I felt full of energy so done a lighter session at home.

Couldnt bloody sleep for a while though.

Feeling that sweet achey tiredness in the muscles but no lactic acid type pains.

Suprised at how much I lost on the benching. A good 30% down on earlier in year even though I look and feel stronger.
Probs just not used to it.
Much stronger on the deadlifts and squats than previously.

[infamous]

Whats the sleeplessness like? I work out in the evenings - 7pm - usually sleep around 2am.
If workouts are more intense whats the recovery like? My legs are normally sore for 3-4 days, chest 3 days

[infamous]

Dp - hows the SP working out for you?

inf what happened?

followed the dosage recommendation, after about a week popped the morning dosage as usual
felt like my brain was going to explode, never had a sicker feeling in my stomach, had to pull over for 10-15 mins to make sure i was going to survive
tried it once more, same thing, never touched a 'fat burner' since

[Saps]

fat burners scare me man

my mate is trying to persuade me to check out usp oxyelite pro -but it just sounds too dodge

[Dil Pazeer]

never tried a fat burner.

sounds like all it does is boost the heart rate to silly levels!

My recovery seems much better. I have that weak, no energy, ache in the muscles but not hurting after a few hours.

Even the sleeplessness aint too bad. You just feel more energetic so either do a harder workout or workout earlier.

I used it on saturday. One scoop then off cycling. 3 -4 hours later after a tough ride I still felt pretty strong.

Total couch potato on sunday but no pains.

[hank]

has anyone ever pre-mixed whey shakes and kept them in a fridge or something?

any reason why you shouldnt?

[infamous]

has anyone ever pre-mixed whey shakes and kept them in a fridge or something?

any reason why you shouldnt?

I pre mix them and leave it in my car while im in the gym for after, dont think its a problem.

[boots]

I reached my target and a few extra pounds which i'm really pleased about...my trainer told me to do spin classes which i think really helped. i never do classes because i'm quite shy and conscious in front of others but i ended up doing about 4 a week and i'm glad i did it!

my problem now is that i'm still in holiday mode and haven't been gym since i got back. must get back into the swing of things...i've got my next target to reach!!

[de51_jut]

Found this article on weight loss during Ramadaan (fasting). Any thoughts please?

Ramadhan is not the time for stuffing ones face. Eat good food and in reasonable quantities. Do not have so much that you feel bloated afterwards which will surely affect the amount of worship will do afterwards. Also eating a lot means that one will find it difficult to go to Tarawee and getting up in the morning for Sehri. The whole point of Ramdhan is to control ones desires and get closer to Allah and eating too much is contrary to the teachings of Ramadhan.

I would also not recommend having 3 protein shakes every day instead just have one. A protein shake should not be used as a meal replacement and protein should be gained naturally from fish and lean meat.

Increasing your intake of junk foods and greasy foods is not a good way to gain weight. Junk foods usually contain unhealthy trans fats or saturated fats. Even though you need to increase your calorie consumption to gain weight, those calories should come from foods that are good for you. Also eating fried and foods high in saturates will make one lethargic and lazy for prayer and worship therefore avoid it.

Go for foods with healthier which fats include omega-3 essential fatty acids sources like tuna, salmon, flax, and walnuts. Good sources of protein include lean meats, fish, poultry, nuts, seeds and legumes. Healthy carbohydrate sources include fruits, vegetables and whole grains. Instead of white rice, bread and pasta go for whole grain rice, bread and pasta.

Eating good food at the right quantities will ensure that you feel good and will worship properly optimising the time we have in Ramadhan. For Sehri do not stuff yourself as this will mean that you will feel lethargic throughout the day as your body will have to work hard to break the food down. Never over eat at any one time. Instead have porridge oats which is full of good protein and carbohydrates. Have a boiled egg with two slices of whole grain toast with a reasonable amount of olive oil spread.

For iftaar have dates with salad and then some healthy lean meat or fish with either brown rice, brown pasta or potatos with vegtables. Have a small meal and then a little while later before tarawee have your protein shake. Then when you come back again have a small healthy meal packed with good carbohydrates from whole grain bread, pasta or rice with vegtables or salad.

For those wanting to lose weight i recommend having a nice and healthy Sehri- that means no parathe and fried eggs! Have a nice bowl of porridge oats sweetened with a little honey and some chopped fruit like strawberrys, banana or even some mixed nuts or seeds. Ontop of that have a boiled egg. For those wanting to lose weight i would stress to cut down on bread even if it is brown but if you will have one then make sure it is wholegrain and put as little margarine on it as possible. This would be an ideal Sehri for someone wanting to lose weight.

For Iftaar one has to be very careful especially if one is from a family from the indian subcontinent where there is usually a whoe table filled with all kinds of foods with a very high content of saturated fat. The big culprits are pakore which soak in so much oil and are very high in saturated fat. It is best to ina a nice and gentle manner try and encourage the family to eat healthy and maybe once a week go all out with the samose pakore etc. One needs to tell ones family the purpose of Ramdan and having too much food on the table everyday at Iftaar time defeats the purpose of Ramadhan and ends up making one lazy and lethargic and not being able to do adequate worship of Allah.

So those wanting to lose weight need to be very careful and when you see those food which are high in saturated fat then see them as blocks of fat and try to discourage your minds from taking from them and putting it on your plate even though it is difficult especially when one has not eaten all day. Instead i would say eat a lot of fruit at iftaar time. Make the effort to buy a lot of fruit and cut up various fruits and have that for iftaar. Then go and pray Maghrib. For those who have Masjids nearby then walk to the Masjid.

From my experience the worst places to have Iftaar is the Masjid unforuntley because there is so much very bad food at iftaar time and because the Azhaan is only 10 minutes from iftaar time people are literally stuffing their faces with fried and fatty foods and when the Azhan goes off then people will stuff as much as they can in their mouths. It is like a binge eating competition. That is why i open my fast at home and walk to the Masjid rather than open it there. Then whilst the Maghrib prayer is being led people are burping away very obviously uncomfortable and bloated from the binge eating at Iftaar time. This takes away the purpose of Ramadan and one should not be binge eating at Sehri or Iftaar time. One should eat a reasonable amount so one can worship at ones optimum levels instead of feeling bloated and lethargic.

After Maghrib one should come home and have a nice and healthy meal which contains brown rice and one should try and limit bread and roti as this has a lot of carbs in it which do not help those who are wanting to lose weight. Instead have potatos or brown rice and limit roti or brown bread to 2 times a week. Also have lean meat like chicken and also fish. Have red meat 1 - 2 times a week and make sure it is lean. Have plenty of vegtables or salad. Also be sure to drink plenty of water and avoid sugary fizzy drinks at all costs. Also limit how much fruit juice you drink as these contain a lot of sugar and the quickest way to consume calories is to drink a big glass of concentrated fruit juice. Instead have plenty of water.

Go to tarawee and know that Tarawee is a brilliant workout as well as great rewards. So ensure you pray it everyday. Always try to walk to the Masjid for all prayers because aswell as walking being one of the best and easiest forms of exercise one will also gain great rewards. Women can also take a walk after having evening meal with a mahram.

When you come home then do not waste this time or just hang around as this may cause one to get tempted to eat and also one may waste precious time. Instead if one has nothing important to do then go to sleep. This will ensure that one can wake up a little before Sehri so that one can pray Tahajjud and then eat for Sehri. If one over eats then one will become lazy fopr prayer. One should also walk to the Masjid if it is walking distance.

May Allah help us to make the best of this Ramadan and to help us to optimise every second and may Allah help us to eat the right foods at the right quantities so that we may become healthy and fit for the worship of Allah.

and Allah knows best in all matters

[Saps]

has anyone ever pre-mixed whey shakes and kept them in a fridge or something?

any reason why you shouldnt?

dont think there's an issue if you pre-mix altho i wouldn't keep them for more than 8 hours or so

dp - i've started mixng SP with my whey - got some crazy cocktails going on at the moment - will revert with results and ideas soon

btw - had a funny experience with SP the other day - got so pumped after the gym i couldnt get my tshirt off - LMAO! wear vests now

[Dil Pazeer]

I find SP allows me to really push myself hard.

Was out on the bike over weekend. Done 50 miles over a mixture of terrain and inclines.
Never gone that long before.
My quads cramped up. I've never had that before.
Had muscle pains right at the top of my thighs almost at the pelvis. Thats never happened before either.

Thought I would be screwed rest of the weekend. But a couple hours later I was feeling just fine.

Either the SP is helping my recovery too, or I am just gettin fitter through pushing harder.

I had a similar experience where i couldnt get my shirt off.
Was vacuuming the gaf, must have gotten a bit of a sweat on.
Decided to have a shower and couldnt take my t-shirt off.

Had that "oh shit I'm stuck" feeling.

I look and feel trimmer, but the scaled seem unable to decide whether I have trimmed down or not.
One day it'll show I'm 3 or 4 kilos lighter than a couple weeks ago.
Other times it shows barely any difference.

Decided to ignore them and use the mirror and tape measure instead.

Ramadan coming up, that'll be a serious detox and effort to try and get rid of the little bit of stubborn jelly on my tid.

Flippin annoys the hell outa me. Muscular arms, chest, back and legs. Then that shit.

[Saps]

yeah thing about SP is the mono-creatine in it will make you retain water in your cells for a while which, along with the extra blood pump will always add weight

i did a pre and post workout weighing and after 1.5 hours i was 4lbs heavier simply due to the stuff in SP - was then 6lbs lighter in the morning - so i wouldn't trust them too much

[hank]

cheers saps/infamous. i spend a lot of time on client site these days, cant really leave a drum of whey lying around there so i'm gonna start mixing them in the morning and taking it in with me every day.

today was my first day back in the gym after almost 9 months. took it easy, mostly fat burn zone cardio and not much at that. my calves were already struggling after 20 minutes! fortunately the scales had disappeared so i couldnt get an initial weigh in, which will probably save me from being depressed all weekend! the past 3 months have been very indulgent with little or no exercise. i'm scared to get back on the scales. i've allowed myself an increase of 5kg over what i was in december, anything over that and i'll be pissed. i want to drop the next 30kg quicker this time around. doubt i can do it by the end of the year but i'm gonna try!

so anyway i got a 40 quid voucher to spend on supps, but its all maximuscle products. is it even worth using it to get some whey? whats the maximuscle stuff like?

[paco]

i still think those who fast should look into the warrior diet. ie eat one huge meal in/around your workouts..

maximuscle stuff cost a fortune, im sure you can find better stuff out there .. but if thats all you got to spend on, i hear promax (??) stuff is beter for fat loss

im back on it, just done 30min of cardio. yes it's sunday 830am! hard work will pay off

[Dil Pazeer]

I've been doing a few laps of the local park with pushups or situps at each corner and a few sprints thrown in.
An hour before fasting ends.
Helps that final hour pass quicker and I feel better for it.
Get some funny looks.

Got surgery next week which will mean 6 weeks on the sidelines.
Trying to cram in as much exercise as I can this week.
Any advice on how to avoid too much of a decline is welcome.

[infamous]

how do you guys structure your shoulder workout
overhead strength is my biggest weakness

[Saps]

my shoulder intensive workouts usually include arnie curls, forward leaning barbell rows and military press

all i can advise is to do low weights when working shoulders only! i've been out of commission for 2/3 weeks because i fked up my left anterior deltoid trying to MP too much weight - had full movement return last week so am going back tomorrow to see whether the strength is there yet... fked me right off

[Flame]

what is the weight u guys use, im on 35kg dumbell shoulder press...and i remember finding 25kg hard about 6 months ago, just keep at it, and go at your own pace

[Kharbuja]

come on then - how ripped are you mans? you're using this po'der that, po'der, this natural ingredient, that natural ingredient, training morning and night...what are you actual results from when you started to now?

[Saps]

buja - i put this on another thread in chilling a few weeks back:

- may 2009 i was 24 stone, size 50inch waist and benched 20kg
- jan 2010 i was 20 stone, size 44inch waist and benched 50kg
- i'm now 14 stone, size 36 inch waist, bench 80-100kg and working on a completely defined six pack by end of september

[Kharbuja]

damn saps! i been away a while and you split in half man! keep it up!

any one else wanna mention gains and shit? i am just hitting the gym now...been out of commission for quite some time...am starting pretty much where you're at saps, but need to get some real definition before next summer...need to drop some body fat and pile on the muscle!

saps - any chance of stealing your workout? just need something to get me back in the zone and then i'll do my own by the end of september (i used to totally change my workout every six weeks and it worked well!).

[Saps]

my current workout is for ripping me - i have plenty of muscle mass and am just sustaining fat loss - so cardio every morning without fail

right now i weight train full body every 4 days - currently i'm doing the following reps with increasing weight: 12, 10, 8, 6, 12

when i was building strength, i'd train split muscle groups (chest, shoulders, triceps - back, legs, biceps) every other day on 3x8 reps or 4x6 reps or 5x5 reps

any day i don't weight train i do cardio at night too

next month i'm re-jigging my training routine to do full body one day and then full body again the next day - and then pure cardio all the rest of the week - looking forward to it!

[Dil Pazeer]

14.5 stone, 34" waist, 44" chest. 17" biceps, 26" thighs, 17" neck.
Thats current.

No workout for last two weeks.
Wont be one for another 4 or 5 weeks.

Had surgery on my ankle 10 days ago.
So been doing fuck all but sitting around eating, watching tv and browsing online.

Gained half stone in just 10 days purely from zero activity.

[Saps]

DP - what's your resting pulse rate?

[Dil Pazeer]

The docs checked my pulse and blood pressure the day of the surgery.
Was early morning and hadnt eaten since the previous evening.
Well rested and hadnt been active.
Pulse was 60.

I dont usually check it. Only time I do is when doing high intensity stuff and have a heart rate monitor on me.
Have managed to push it above 200, but only very briefly.
That was running and sprinting after weights session.

[Kharbuja]

Saps - i think i am gonna try the "weight train full body every 4 days - currently i'm doing the following reps with increasing weight: 12, 10, 8, 6, 12"...is that last digit meant to be 12 if you're going heavier though?! you must have some awesome recovery if so!

DP - looking good my man!

Shit - you fuckers are making me feel bad - i am gonna have to hit the gym hard! oh well, suppose thats what winters gonna be for!