The Weightloss/ Getting Fit Thread!

Speaking of stretches, I’m making an effort to really stretch my chest, shoulders and neck every couple of nights.

Genuinely like a workout in itself!!

May as well share this whilst I’m at it. I have pectus excavatum. Bit of a hollow in my chest, and slightly flared ribs. Not as bad some cases you see online but still made me ridiculously self-conscious as a kid, even through my teenage years too. It’s one of the reasons I started working out and why I try and stretch so much, poor posture does this condition zero favours.

Just putting it out there in case there are younger guys on here with this, you can improve it, it’s not a fix, but certainly helped me and my vain *

 

@Marty McFly i just had to google that there and the first pic that came up on google images has literally gave me the fear

I have quite a bad pelvic tilt which annoys me sometimes, supposedly can be fixed with stretches etc but I’m too lazy and my job doesn’t help at all

Also uneven pecs annoy me come to think of it.

 

Anyway apart from the above been feeling (for the most part) good lately and motivated.

Things have been progressing nicely, diet has been consistent and on point and seeing noticeable changes in my body, mainly around the lower abdomen.

Woke up at 5am this morning, couldn’t get back to sleep had a coffee with a double decker... usually then I would feel guilty and just continue eating * but went out and ran my first 10k in over a year and a time of 55mins just kept a steady pace and didn’t stop so feeling rather pleased with myself at the moment.

 

day off,done weight training past 3 days,went from 11.4 to 11.13.gained 9 pounds since started back the weights and eating a lot more, about 5-6 weeks ago,looking a lot better.stomach still looks same size although I have not measured it,,but all in all been enjoying the weight training since starting back,feel as if my heads in a better place with eating more too.been neglecting cardio though apart from some walking and a short swim last week.

 

What are you trying to achieve mate?

I’ve seen you post about trying to get rid of stomach fat a couple of times.

“Eating a lot more” isn’t going to sort that in reality, calorie deficit is needed.

 

Started a keto diet on Monday. I’ve done this a few times and the weight normally drops right off me. So I do it a couple times a year just to try and stay in a decent-ish weight range.

On Monday I was about 13 stone, 12.5 lbs, and today (Saturday) I’m now 13 stone, 4.4 lbs.

So that’s a little over 8lbs in 5 days.

Another week or so and I’ll hopefully be a bit under 13 stone, then I’m gonna get proper on it with the cardio at the gym. Will hopefully reach 12 and a half stone and just leave it from there.

 

Aye keto is great once you get into it, good to get away from the sugar cravings.

I was going to go back to keto but what I’m doing is currently working well so just leaving as is.

 

aye you get some severe cases, some people opt for surgery etc.

I’ve got the pelvic tilt too haha. Stretching hip flexors helps, and rocking back and forward on your coccyx is good for it. It’s a bit of a * and put my salsa dancing career on the back burner

 

Pelvic Tilt CSC

My hip flexors are in * * by the end of the working week. Also pulls on my IT band which in turn pulls at my knee and causes a * of a lot of cracking and a little pain.

 

Started couch to 5k programme last week as my fitness is rock bottom. Going well so far and I have a wee running buddy in my 12 year old son....he hares away from his auld da though lol

 

It’s always good for a car crash kind of diet, i.e. blitzing it for a couple weeks, losing a decent amount of weight and then carefully moving to another less intense diet, I find!

Yeah, stick to what works! At least then you can get comfortable with it and not feel too engrossed by it!

 

Occasionally do a bit of intermittent fasting as well, just to help speed things along. So today I'm aiming to only eat for an hour between 6 and 7. That's difficult at times, but normally helps a good bit!

 

I generally stick to 100gs of carbs or less at the moment and make sure I get 170gs at least of protein ,my body doesn’t seem to respond well to a higher carb style.

And most those carbs come from later on in the day so I’m pretty much carb free from the majority of the day.

Most days train around 5/6am don’t really eat anything till 11/12 in the day, usually a tuna salad some nuts/protein bar/ banana then dinner is like sweet potato or some rice with some chicken or beef and don’t eat anything after 7pm

Kinda just fill in my macros as the day goes, tend to eat the same things day in day out so kind of know how much I can get away with eating etc

 

I'll probably adopt a similar approach to that in a couple weeks or so! Probably do significantly less than 100g of carbs though. Possibly aim to cap it at 70 or so!

 

How much protein are you meant to eat per day? I thought I was smashing it by eating 50-65g most days!

 

trying to put on muscle as was getting quite thin.the truth is im no expert on nutrition or the science behind the training.i getting to a stage where I was losing to much but it just wouldn't shift from my stomach,i was startin to look ill,im trying to put a bit of weight back on I was 15-4(was quite fat) then down to 10-10(wen losing weight but I looked ill) a year later.upto 11-4 for about a year, now upto 11-13,.im actaulyy at no bad weight the now should I do strength,with cardio,calorie deficietand leave out trying to build muscle by eating a lot less?basically do what im doing but start the deficiet.up the cardio.

 

Been for my weigh in... put on 2.4 kilo

 

1g for every lb of body weight is often seen as what to aim for for muscle

 

Oh dear

 

Yeah as Marty said the general rule of thumb is 1g per lb of Bodyweight, slightly more like 1.2g if cutting aggressively.

How much calories you consuming per day? I can usually eat 50gs of protein in a couple of hours without even thinking about it

What age are and how long have you been training for?

It’s up to you, pick a goal and work at it for x amount of weeks.

Taken this from another forum...


You cannot eat more than your body needs and cut fat. A surplus of calories will ALWAYS lead to fat gains. Recomping involves eating at maintenance.

Recomping is misleading in my opinion. At best it is a process advertised without the proper disclaimers. You cannot put on muscle at the same rate that you can lose fat so if you are eating at a maintenance level of calories and staying at the same weight while putting on some muscle you are holding back on your fat loss potential for minimal muscle gains. Instead of getting the best of both worlds(cutting and bulking) you are essentially getting the worst of both worlds by limiting how much muscle you can put on because of the calorie restriction and limiting how much fat you can lose by not restricting your calories enough. The one study I saw on the subject compared three groups of individuals. Group one focused on losing weight. Group two focused on gaining muscle mass. Group three focused on recomping. All three groups lifted heavy during the process and every group gained some muscle mass. The weight loss group lost significantly more weight than either of the other groups. The bulking group put on significantly more muscle mass than the other groups. The recomp group had a slight, almost insignificant increase in muscle mass compared to the weight loss group but they lost significantly less fat.

This doesn't mean recomping doesn't serve a purpose. Some people just don't have the dedication to stick to a lengthy reduced calorie diet for a long period of time. By keeping calorie intake the same and just focusing on weight training you can make improvements in your body. This is better than nothing. However, you will make more of an improvement in the same amount of time by just focusing on cutting or bulking. This is why the majority of people cycle back and forth instead of trying to recomp.