penguin Posted June 12, 2008 Author Share Posted June 12, 2008 .... bring back the dead ... well how is everyone doing? i've got down to 13st and 9% bf from near 15 store and 23% bf over just over 10 weeks ago my nutrition and training are now 100% spot on will post pics of my pecker later Quote Link to comment Share on other sites More sharing options...
penguin Posted June 12, 2008 Author Share Posted June 12, 2008 ps.... this will interest some people --- i'm paying £10 to bupa for healthcover and getting the gym membership for free!! http://www.bupa.co.uk/promotions/0137/ Quote Link to comment Share on other sites More sharing options...
spidermonkey Posted June 12, 2008 Share Posted June 12, 2008 good going, keep it up (not your pecker:d) Quote Link to comment Share on other sites More sharing options...
grahamc Posted June 12, 2008 Share Posted June 12, 2008 Well down!!! I am down from 88/89 kgs to 83 in just over 2 months. Started cycling again, and loving it! Squash and indoor rowng are also entertaining. Just starting to get my nutrition in check! No longer crave sweet things like coke (which I used to love), no more fast food, expect baked potatoes for lunch. Quote Link to comment Share on other sites More sharing options...
penguin Posted June 12, 2008 Author Share Posted June 12, 2008 i've managed to get my protein intake pretty much right... here goes 8am - 2 weetabix in 300ml skimmed milk 3 egg whites 11am - 25 almonds 1pm - 200g pasta and 150g grilled chicken breast 4:30 pm - 150g grilled chicken breast + salad with no dressing 6:30pm - pre workout shake (200ml skimmed milk + 30g whey) ... and apple/citrus fruit to get my sugar levels up 7pm workout 9pm - post workout shake (200ml skimmed milk + 35-40g whey) 10pm - 150g chicken breast and 100g pasta stuck to this for around 10 weeks ... my cheat day is sunday- so i have a fish and chip supper Quote Link to comment Share on other sites More sharing options...
Pete Posted June 12, 2008 Share Posted June 12, 2008 will post pics of my pecker later Errr....put those into NWS won't you? Quote Link to comment Share on other sites More sharing options...
grahamc Posted June 12, 2008 Share Posted June 12, 2008 i've managed to get my protein intake pretty much right... here goes 8am - 2 weetabix in 300ml skimmed milk 3 egg whites 11am - 25 almonds 1pm - 200g pasta and 150g grilled chicken breast 4:30 pm - 150g grilled chicken breast + salad with no dressing 6:30pm - pre workout shake (200ml skimmed milk + 30g whey) ... and apple/citrus fruit to get my sugar levels up 7pm workout 9pm - post workout shake (200ml skimmed milk + 35-40g whey) 10pm - 150g chicken breast and 100g pasta stuck to this for around 10 weeks ... my cheat day is sunday- so i have a fish and chip supper Well done for sticking to that.... I would make a few changes Cardio - rowing at gym or cycle to work 08:00 - Oats for breakfast, no milk 10:30 - fruit apple/banana/blueberries, fresh 12:30 - short walk 13:00 - baked potato and tuna 15:30 - fruit apple/banana/blueberries, fresh 16:00 - cycle home 16:45 - weights, at home 18:00 - dinner - chicken/fish/etc salad 19:30 - squash Is what I try and stick to... however I go to the gym in the evenings for squash, so dinner moves around a bit. And marmite rice crackers to snack on during the day. Lots of water. Use sparkling water as something different, also add lemon or lime etc to change the taste a bit more. In the next month or so, I want to start adding in moe protein, with shakes, etc. Quote Link to comment Share on other sites More sharing options...
penguin Posted June 12, 2008 Author Share Posted June 12, 2008 Well done for sticking to that.... I would make a few changes Cardio - rowing at gym or cycle to work 08:00 - Oats for breakfast, no milk 10:30 - fruit apple/banana/blueberries, fresh 12:30 - short walk 13:00 - baked potato and tuna 15:30 - fruit apple/banana/blueberries, fresh 16:00 - cycle home 16:45 - weights, at home 18:00 - dinner - chicken/fish/etc salad 19:30 - squash Is what I try and stick to... however I go to the gym in the evenings for squash, so dinner moves around a bit. And marmite rice crackers to snack on during the day. Lots of water. Use sparkling water as something different, also add lemon or lime etc to change the taste a bit more. In the next month or so, I want to start adding in moe protein, with shakes, etc. good stuff!! are you aiming to lose weight or body fat? Quote Link to comment Share on other sites More sharing options...
ivan Posted June 12, 2008 Share Posted June 12, 2008 i've managed to get my protein intake pretty much right... here goes 8am - 2 weetabix in 300ml skimmed milk 3 egg whites 11am - 25 almonds 1pm - 200g pasta and 150g grilled chicken breast 4:30 pm - 150g grilled chicken breast + salad with no dressing 6:30pm - pre workout shake (200ml skimmed milk + 30g whey) ... and apple/citrus fruit to get my sugar levels up 7pm workout 9pm - post workout shake (200ml skimmed milk + 35-40g whey) 10pm - 150g chicken breast and 100g pasta stuck to this for around 10 weeks ... my cheat day is sunday- so i have a fish and chip supper That's the snacks taken care of, but what do you have at mealtimes? Quote Link to comment Share on other sites More sharing options...
Jamesy W Posted June 12, 2008 Share Posted June 12, 2008 6:30pm - pre workout shake Ever tried Nitric Oxide? I've just started taking it and it's immense. Quote Link to comment Share on other sites More sharing options...
penguin Posted June 12, 2008 Author Share Posted June 12, 2008 Ever tried Nitric Oxide? I've just started taking it and it's immense. i've heard about it - but i'm trying to stay clean Quote Link to comment Share on other sites More sharing options...
grahamc Posted June 12, 2008 Share Posted June 12, 2008 good stuff!! are you aiming to lose weight or body fat? lose body fat and gain some lean muscle That's the snacks taken care of, but what do you have at mealtimes? the protein shakes Ever tried Nitric Oxide? I've just started taking it and it's immense. what is it? what does it do? Quote Link to comment Share on other sites More sharing options...
Jamesy W Posted June 12, 2008 Share Posted June 12, 2008 what is it? what does it do? It's a powder that you mix with water, gets you right psyched up. Kinda like a intense stimulant. It tastes like cremola foam that you used to get when you where a kiddy. I can vouch for this stuff. http://cgi.ebay.co.uk/__Dietary-Supplements_BSN-NO-XPLODE-EXPLODE-NITRIC-OXIDE-CREATINE-SURGE_W0QQitemZ130228476640QQptdnZDietaryQ20SupplementsQQptdiZ4139QQcmdZViewItem?hash=item130228476640&_trkparms=72%3A12%7C39%3A1%7C65%3A12&_trksid=p3286.c0.m14.l1308 Quote Link to comment Share on other sites More sharing options...
Jamesy W Posted June 12, 2008 Share Posted June 12, 2008 i've heard about it - but i'm trying to stay clean It's not a dirty product, I think all the UFC guys are starting to get into it now. Not as though your gonna end up with an @rse like a pin cushion Quote Link to comment Share on other sites More sharing options...
Guest damelza Posted June 12, 2008 Share Posted June 12, 2008 I've stopped cooking big meals and have 5 or 6 little bowls on the table with some crusty bread. Olives, avocado, mozzarela and tomato etc..... we have cut down loads doing this and it's cheap. If you don't finish it I just put it out the next evening or take it to work for dinner. Don't bother with the special K 2 week diet ..... I did aweek and was starving! Gottta shoot , got some Turkish delight from Lidl t'other day. Gonna crack it open! hehe. Quote Link to comment Share on other sites More sharing options...
bmx1lew Posted June 12, 2008 Share Posted June 12, 2008 If you want to get Fit and I mean fit quick then take up Muay Thai you will get slim, lean, feel dizzy, sick and you'll slip on your own sweat, next day is when its more painfull. Not really but at first it is, It also makes you focus on your diet i find due to wanting to preform well you eat better as you notice what foods provide a good source of energy, also I find, if your wanting to fight you tend to live on the mind set of "should i go for a run, if not is my opponent taking a run right now" so your always on the game. well untill you go on holiday and remember what chips taste like Im down to 75kg want to hit 70kg but put on 3lb by missing 9 training sessions and eating bad Lew. Quote Link to comment Share on other sites More sharing options...
Jamesy W Posted June 12, 2008 Share Posted June 12, 2008 If you want to get Fit and I mean fit quick then take up Muay Thai you will get slim, lean, feel dizzy, sick and you'll slip on your own sweat, next day is when its more painfull. Not really but at first it is, It also makes you focus on your diet i find due to wanting to preform well you eat better as you notice what foods provide a good source of energy, also I find, if your wanting to fight you tend to live on the mind set of "should i go for a run, if not is my opponent taking a run right now" so your always on the game. well untill you go on holiday and remember what chips taste like Im down to 75kg want to hit 70kg but put on 3lb by missing 9 training sessions and eating bad Lew. Chuck Norris would still kick your @rse Quote Link to comment Share on other sites More sharing options...
penguin Posted June 13, 2008 Author Share Posted June 13, 2008 i did experiment with CEE tabs... but that was on the seefood diet ... anyone have anything to add about CEE or creatine mono? Quote Link to comment Share on other sites More sharing options...
Jamesy W Posted June 13, 2008 Share Posted June 13, 2008 i did experiment with CEE tabs... but that was on the seefood diet ... anyone have anything to add about CEE or creatine mono? For creatine I take these, http://cgi.ebay.co.uk/ws/eBayISAPI.dll?ViewItem&item=190214528799 Noticed results after a few sessions, I'm popping these along with fat burners and for protein I take IDS Liquid Whey. Quote Link to comment Share on other sites More sharing options...
bmx1lew Posted June 13, 2008 Share Posted June 13, 2008 Chuck Norris would still kick your @rse nah hes too hairy Quote Link to comment Share on other sites More sharing options...
Homer Posted June 13, 2008 Share Posted June 13, 2008 Well done mate, thats excellent progress Made a little progress myself last year. Dropped 4st and body fat went from 34 to 24%. Still a long way to go, need to start training again Quote Link to comment Share on other sites More sharing options...
Blackie Posted June 13, 2008 Share Posted June 13, 2008 Well done mate, thats excellent progress Made a little progress myself last year. Dropped 4st and body fat went from 34 to 24%. Still a long way to go, need to start training again How long did it take you to lose four stone and what did you do to do it? also, how do you mesure body fat? Quote Link to comment Share on other sites More sharing options...
Homer Posted June 13, 2008 Share Posted June 13, 2008 How long did it take you to lose four stone and what did you do to do it? also, how do you mesure body fat? Lost it in 4-5 months, basically just with a good diet and 45 mins a day, 5 days a week cardio exercise. For bodyfat I used an excel file I got from one of the bodybuilding sites, but you can get a rough idea searching for BMI on google Quote Link to comment Share on other sites More sharing options...
Blackie Posted June 13, 2008 Share Posted June 13, 2008 Lost it in 4-5 months, basically just with a good diet and 45 mins a day, 5 days a week cardio exercise. For bodyfat I used an excel file I got from one of the bodybuilding sites, but you can get a rough idea searching for BMI on google Thats very good going. I droped Half a stone in about a month (Little bit less) just from not eating rubbish and cutting down on my sugar. Im not fat by any means but i started to get a little belly and stopped it before it began. Quote Link to comment Share on other sites More sharing options...
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