View Full Version : My poor old bones (3.5 year update)
Well for the past 3 weeks i have been attending a proper gym. It all started with the boss sorting me out a session with his personal trainer to see what i was about and what we could do to burn some of the puppy fat off. The theory goes i see this guy once every 3 weeks (paid for) for updates and go to a local gym inbetween to keep up the work.
So on the first trip he did the old bodyfat check with the calipers and weighed me. Bodyfat came in at 18% and i weighed in at 99kg (about 15 1/2 stone) which tbh wasnt to bad for my height (5ft 8") Ontop of this he showed me how to do a few exercises and got me started as its all free weights
Went for my checkup this morning at 7.30 am :eek: Obviously being a nasty man he got me straight into some new routines now i have suppled up abit and explained/showed me how to do a few new exercises to add to the list.
He has a whole host of stuff for me to keep busy with during the week and it is all 'super set' work which i have gathered is alot of reps with very little rest between different routines. I'm no gym bufty or understand alot of it but here are a couple of weights-reps that i do to give you guys an idea (some of you will understand it lol )
Squats 90kg 10 sets of ten
Seated bicep curl 40kg 10 sets of ten
Bent over row (one arm at a time) 40kg 10 sets of ten
Deadlift 90kg 10 sets of ten
Benchpress 90kg 10 sets of ten
And loads of other random stuff including dumbells etc. I have 4 programs for 4 days of the week in total and i have a 'playday' to do things how i want to, to make the 5 day week work lol
The reps are very high when totalled but i presume this is just for the fat burning part of this game hence the weights (imo) arent that great, either way is makes a royal mess of me after each day at the gym :tard: It defo makes me realise how fit i was ten years ago when i was in shape and slogging away like a trooper at work :cry:
i trust you have your ridiculoulsy tight yellow png top on whist doing all this lol
On a serious note, fair play to you Dan!
I'm still putting off getting back in shape/losing the gut&moobs lol
I really should make a start tho but the idea of cutting down my alcohol intake more than I have already upsets me lol
im never going to be in shape, fair play to anyone who goes to the gym, but me, i like burger king, kfc, and sitting down all day, the only reason i go to the gym is the sports bar to drink beerlol
sounds like a good routine you have and he has you on. i go to the gym everyday and work on a diffrent body part everday. my mate works off shore 3 weeks on 3 weeks off so every 3 weeks my routine changes its good makes sure my body dosent get used to any routine and super sets are real good your trainer really knows his stuff. you sound like a fairly big guy am 5.8 and just under 13 stone i wanna be 15stone and 10 percent body fat do you have a goal for the gym or just get fit and stay in shape.
Cheers guys, john the yellow t shirt is just at lynz's request only lol lol
svlet, he's defo got me working hard which is the aim of the game i suppose, and the end goal is just to drop abit of the puppy fat whilst retaining any muscle/bulk I have naturally, more so aimed at shape shifting rather than trying to loose weight. But he wont do anything major until my bodyfat has reduced.
I wouldn't say i was a fairly big guy personally, just heavy boned and densely built from years of hardwork on the building/civils game.
As regards the trainer, he fecking should know his stuff at £50ph, which is why the company pays for him lol
90kg :S sod that lol ill settle for 5k meters on the rowing machine daily please LOL
mk1nova_rich
15-10-10, 05:55 PM
fair play to you Dan, but seriously **** that lol im still recovering from a bad ankle injury so am quite limited to what i can do but i much prefer cardio over weights. I would much rather go rugby training twice a week and play at the weekend than go to the gym several days a week. Gives a perfect balance IMO of fitness, stamina and strength but obviously each to their own.
My cousin got really into bodybuilding and and gave it up as his heart wasnt happy about it!! He is a similar height to you and is only 13 stone now as he lost all his bulk but very toned and much fitter now as he is focusing on cardio stuff.
How far are you planning to go? As the above sounds a lot to me, but I'm not clued up with gyms to be honest
oh i'm not in this to become a bufty, just loose the puppy fat around my middle without loosing any muscle, i.e like i was years ago. As said above i am naturally heavy, and strong to a degree for my size, and the purpose of my current regime is to do lots of and reach failure. The personal trainer commented on being suprised at the weights he was throwing at me to ensure failure, esp for a noob. (but his means nothing to me as he prob says that alot lol)
Once i have reached my goal i will prob just work alot less to maintain, rather than set higher targets. I'm to old for that shizzle lol lol
mk1nova_rich
15-10-10, 06:08 PM
sounds good, if you can set yourself a target and get there and then maintain it :thumb: i really can't be arsed with weights myself, i find it hard to get motivated. I do gain muscle quite quickly though, especially around my shoulders but my job is quite physically demanding so thats enough to maintain muscle. I really can't wait til my ankle is sorted and i can go back to rugby training though, especially to lose the fat around my middle again
those weights would make someone from the HSE have kittens.....
it was alway smy thinking/belief that cardio is best for losing fat/mass ? weights will just bulk youup more surely ?
eating less & laying off the booze is the best way, but where's the fun in that??
eating less & laying off the booze is the best way, but where's the fun in that??
tell me about, hence why im struggling
Cheers guys, john the yellow t shirt is just at lynz's request only
any pics of lynz in tight yellow tshirt?????????
it was alway smy thinking/belief that cardio is best for losing fat/mass ? weights will just bulk youup more surely ? yes but doing dead lifts and squats are core exersizes so they send your matabolizem racing and so forth you burn more fat and use more fat and they will help with size as well. where as if he just ran for miles and miles he would burn fat and lose alot of muscle they way he is training he is building a bit of muscle as well as burning fat.
dan could you ask your trainer what qulifications he has and how he gained them as i want to be a personal trainer
sorry for any spelling mistakes
interesting, prefer weights to cardio atm so might rough up a plan
cardio will still burn fat but you lose alot of size plus cardio just suck and i hate it lol
i like cardio,but like weights also.Just dont have a training partner so i cant keep self disciplined enough to carry on going :(
yep having some one thiers helps alot only if they will push you alot tho
they dont have to,as men were naturally competitive so you push yourself more anyway to try keep up/better
i dont, im far to lazy lol
if no-one is there no-one can see me have a break
I get distracted by women.Ive very nearly made an absolute toilet of myself on the treadmill many a time when a nice lady walks by.
mk1nova_rich
15-10-10, 07:03 PM
they dont have to,as men were naturally competitive so you push yourself more anyway to try keep up/better
very true, which is why i find rugby training so effective... as you try your hardest to be the best out of the 30 or so lads that train
/\ and nothing to do with relaxing in the bar afterwards???
mk1nova_rich
15-10-10, 07:09 PM
aye, always a pint or two afterwards, and pies on match days lol
ash nova
15-10-10, 07:09 PM
surely 90kg 10 10's is pretty intense for a beginner thats pretty good if ur smashing it that much, i can squat 130kg on my last set of 8 and i do 12 10 then 8 but ive been working on my squat for a while now. thats pretty impressive by any standard howd you feel after that?
dans a big lad already though
brick sh!thouses use him to describe themselves.
ash nova
15-10-10, 07:15 PM
that explains it then , i suppose hes gota be pretty damn stocky at 15 1/2 stone hah im 14.2st at 6"2 but my body fats 8% im leaning up rather than mass building most of the time
Im guessing youve not seen Dan then, you certainly wouldnt wanna upset him lol
long lost mitchell brother much? lol
ash nova
15-10-10, 07:21 PM
no havent met him i see pretty big guys on a daily basis theres never any reason to upset anyone is there?
long lost mitchell brother much? lol
lol
You must spread some Reputation around before giving it to Andy again.
lol i can imagine the size of dan as my mate is 90kg 5.7 and has a body fat persentage of 6 hes huge and emmensly strong with is a bummer when we train cos i look like i dont even lift weights lol
howd you feel after that?
trust me after each full work out I sit down for 20 minutes to regain my bearings/balance and let my stomach settle lol lol lol
As i am the noob i currently train alone and just get someone to watch me with the dodgy stuff, its not to bad and i have to push as i know i have to report back every 3 weeks, i hate failure. He knows his targets are nigh on impossible to do but i'm the sort of idiot that will meet him head on and try to lol lol I think some of the new workouts are abit extreme but the last few he gave me i completed and upped the weight, which suprised him abit, but also ensured he gave me a proper target as he seemed quite cheery with the new list
Also as svlet has pointed out quite correctly, my routines are to get my metabolism into overdrive to burn off fat but not the muscle which is a risk when cardio is the key exercise. After doing these routines i have i can hardly breathe, and sometimes feel sick/dizzy, i know it will get better as time goes on but the only cardio i do is a few minutes on a rower to warm up. I accept i will gain abit of muscle (or replace what i have lost over the years) but it wont be masses.
If i can get my fat percentage down to 10/12 i will be happy but its going to be a slow process, although with the bit of weight loss i am expecting i can corner weight my car abit better lol lol
And i'm not that big lmfao, i genuinely do have heavy bones, at least thats my excuse
And i'm not that big lmfao, i genuinely do have heavy bones, at least thats my excuse
Dude we aint saying for a second youre fat or anything like it, were saying youre one well built handy looking mofo, ive seen weedier looking cage fighters lol
if you were black id beleav the not being big part by big i dont mean fat but as i assume you are white i recon your a fair size chap lol. what do you intend on doing when you gett to your goal and if you get to 10% body fat you will start to see a six pack arriving and we know everybody wants one of them ..
lol lol dont panic guys i know you wasnt calling me fat, i suppose a persons perception of themself will always differ to what others think. Also it prob doesnt help when a few of my mates are what i call stocky/big lads, i'm the runt in that gang
when i hit my target, i will take a photo for the sake of it as a keep sake, then just try to maintain it as best i can, as mowgli will confirm (if he remembers) upon reaching the mid 30's nature trys to add weight of the wrong sort naturally as i am learning, so if i can combat that and maintain then job done
if you were black id beleav the not being big part by big i dont mean fat but as i assume you are white i recon your a fair size chap lol.
Here ya go for those who have not met Dan, the one on the right, Stuart is the evil one on the left lol
http://i13.photobucket.com/albums/a266/razorjack/Cars/Billing%2010/2010_07_11_5123.jpg
i was wrong he is fat only joking
Here ya go for those who have not met Dan, the one on the right, Stuart is the evil one on the left lol
http://i13.photobucket.com/albums/a266/razorjack/Cars/Billing%2010/2010_07_11_5123.jpg
"wtf do you mean we're not through simon?!,you taking the pis5?!"
maybe i should give an update pic in 3 weeks time after 6 weeks of working out lol lol lol lol
andy may well be getting some of the ultra rare never given unless special rep lol lol lol
i must say tho, that photo is awful
Ok update time :tard:
Just about to start week ten of this. At the week 8 stage i had gone from 21% bodyfat down to 12.5%, i also took a pic of me before and after to see the difference and its immense, the guys that have seen them have been suprised so that makes it seem worth while and continuing with. By xmas i will be a clean 10% and can then eat differently and bulk a small bit to tidy my shape up (these things always look poor at the peak of dieting until you balance back out).
Muscle loss has been very minimal which is awesome considering its a trade off of dieting, gained abit here, lost abit there so still got a good starting point to build on to get the shape i had ten years ago.
So there we have it, as of 8 weeks i had lost 1 1/2 stone, 90% off of my waistline. my fitness has improved ten fold and still no cardio :eek:
Rickardo
05-12-10, 09:24 PM
Good luck Dan.
You were a mighty mofo anyway, god help anyone now. :)
lol lol cheers rick, luckily the shoulders/arms and legs etc have maintained to a degree and the area's i have thinned on wont take long at all to build back up as i do bulk easily when eating for that and working hard
Rickardo
05-12-10, 09:30 PM
You were never a fatty anyway.
Are you a miniture version of He Man now?
I've started at the gym recently, stopped smoking and keeping an eye on what i eat.
So i sweat my backside off 2-3 times a week.
Mainly cardio and a little weight work.
well i was a fatty of sorts, but i carried it well, it was all in the belly/sides/back so with broadish shoulders and baggy tops (as seen above) my true fat was never 'really' on show unless it was windy lol lol lol
Rickardo
05-12-10, 09:34 PM
Anyway, we need pics or GTFO. lol
As said before Dan, well done pal.
Keep it up. :thumb:
What sort of training were you doing Dan?? ie in a typical week?
ok sod it, i dont take criticism that well but i also dont mind making an **** of myself if it shows others what could be possible so more so for the worse here we go
before
http://i237.photobucket.com/albums/ff163/Dan_R_album/crash/P203701_25-03-10-Copy.jpg
After
http://i237.photobucket.com/albums/ff163/Dan_R_album/crash/P182101_04-12-10-Copy.jpg
Now please remember this is only 8 weeks in so i have alot to do but the weight is almost off so i can sort my shape out over the next few months
This is all achieved with free weights and set routines, no cardio, no magic, just working out 5 days a week an hour at a time and a good balanced diet. Obviously i have set routines for timing of each exercise ( example:squats are 4 seconds down 1 second up) and have timings for each rest period which are fairly strict also. thats it
wow,thats a big difference in 8 weeks!!!!
Rickardo
05-12-10, 09:43 PM
Dan, you can tell the difference a mile off.
I was right, proper little He Man now. :thumb:
i prefer the before pic... you don't look so menacing in it.....
Rickardo
05-12-10, 09:45 PM
i prefer the before pic... you don't look so menacing in it.....
He looks even meaner now.
cheers lads, i wont be happy until i have replaced parts as i have already said a few times but for a man in his mid 30's its a good start
Hell, i so need to get back to the gym!!!
Rickardo
05-12-10, 09:47 PM
God help me then Dan, i'm 40 next May.
I might have to try harder at the gym now.
i have spent a year in the office & not on the tools, i am planning to get my new lightweight bike put together & start biking to work..
Some difference there Dan well done, wish I could do it lol
i do,please write a training and diet regime in a WIP Dan lol
Ive been running almost every day and taking ephidrine but still managing to eat garbage so fakk all progress is being made.I have no training partner also which doesnt help.
lol lol andy i have trained solo from day one, and just visit this PT chap every 3 weeks for a caliper measure and adjustments to my routine. Diet i think is basically the 'new version' atkins diet, plenty of high protein meat/fish, nuts cottage cheese, and as much veg/fruit as you want as you get your main carbs from these. i've stuck by the rule... i started at 100kg, so tried to get 200g of protien in my daily diet absolute minimum
There's alot more to it but thats the basics, i am writing out what i do slowly for a chap down devon way which i have to email, i can keep a copy of it if people want, to me this was all bullcrap, until i seen the pics and realised. As in yourself you dont see it
lol lol andy i have trained solo from day one, and just visit this PT chap every 3 weeks for a caliper measure and adjustments to my routine. Diet i think is basically the 'new version' atkins diet, plenty of high protein meat/fish, nuts cottage cheese, and as much veg/fruit as you want as you get your main carbs from these. i've stuck by the rule... i started at 100kg, so tried to get 200g of protien in my daily diet absolute minimum
There's alot more to it but thats the basics, i am writing out what i do slowly for a chap down devon way which i have to email, i can keep a copy of it if people want, to me this was all bullcrap, until i seen the pics and realised. As in yourself you dont see it
Id love a copy,as whatever it is your doing,your doing/done it well mate.
Well done:thumb: :thumb: :thumb:
WOW... Are we sure it's too late for a PNG Calendar? :p
You have to wear the yellow PNG shirt for November page as it's my birthday :) as for the rest of the months, you decide ;)
Dan you've done really well. Such a difference in those photos, well done you! I hope you feel better for it too.
thats an amazing diference in just 2months, makes me feel guilty about putting off getting back in shape
ill have a copy of that email aswell please dan if you dont mind
No probs, i should have it written down within the week as i do it inbetween jobs at work and have started to do it as a spreadsheet for the routines i have due to the importance of rests between individual exercises and sets
steviegsi
06-12-10, 03:06 AM
That is a complete transformation for 2 months , a very big well done mate!
Sure you've not got worms?lol
Face it -you are now gay!lol lol
Sure you've not got worms?lol
Face it -you are now gay!lol lol:gay: , also the first picture looks better imo, u look ill in this, get down burger king, my shout!!....
http://i237.photobucket.com/albums/ff163/Dan_R_album/crash/P182101_04-12-10-Copy.jpg
lol lol lol
I wondered how long it would take, end of the day at 5' 8" and approaching 16st i decided i would loose the excess. 35 years old means middle age spread is only round he corner so i am now down to 14 1/2 stone with a few months to change my diet and balance out my shape, everyone looks 'thin' at the peak of dieting lol
Just thought i would share my journey as many talk about it, but noone shows how easy it 'could' be with some regime and a few weeks of commitment
lol lol lol
I wondered how long it would take, end of the day at 5' 8" and approaching 16st i decided i would loose the excess. 35 years old means middle age spread is only round he corner so i am now down to 14 1/2 stone with a few months to change my diet and balance out my shape, everyone looks 'thin' at the peak of dieting lol
Just thought i would share my journey as many talk about it, but noone shows how easy it 'could' be with some regime and a few weeks of commitmentyour have to stick to it forever now , because if you stop after you start, it comes back double, im almost 30, and i have a fat gut, but i dont carelol , brought and paid for!! good luck mate, but im here to enjoy all the fruits of life (burger king , kfc etc etc), was you 16 stone to start with?? i am now, and growing:cool:
yeh i started out at that, for me being in the construction industry i spent most of my life like i am now, but with age and changing positions at work i have backed off the physical stuff over the last few years.
I still keep my hand in though which maintains a static physical presence, so once i have got to where i want to be then i can maintain alot easier than most by just changing what i do at work, which in my position is very easily done so it wont be a case of living in a gym for the rest of my life. Just a case of applying myself better during the day :thumb:
As for the fruits of life, those pics were only 8 weeks apart, and the diet doesnt rule out that stuff, just moderate it ;)
I'll still try and jump on you at meets i dont care how BIG you are grrrrr :P
That's a big change in a short time.
Pretty sure I saw you getting out the car the other day:
http://i237.photobucket.com/albums/ff163/Dan_R_album/crash/P182101_04-12-10-Copy.jpg
http://img3.cbimg.cdn.celebuzz.com/cb/assets/users16/celebuzz/default/gallery-msg-121312556067.jpg
Also, can't believe no one did that yet lol
fook me thats a massive change. good on ya.
lol lol cheers rexy, the shows wouldnt be the same without
and MK lol lol lol
craig green
06-12-10, 05:41 PM
10 sets of ten!! Thats keen.
I started at the gym a couple months ago, all I know is my shoulders have been killing since then.
pikey1986
06-12-10, 06:02 PM
fook me dan that's seriously impressive, could i have a copy of your routine also?
mowgli a bloke on my shift cycles to and from work (about 17 miles round trip) and within 2 mounths he'd lost half a stone
craig green
06-12-10, 06:09 PM
All you need is a metabolism like mine. You can eat all you want (literally) & never go over 10 stone, no matter how lazy you decide to be.
fook me dan that's seriously impressive, could i have a copy of your routine also?
mowgli a bloke on my shift cycles to and from work (about 17 miles round trip) and within 2 mounths he'd lost half a stone
yep, he has converted it into muscle..
back in 1993, i had a job in west oxfordshire & lived 10 miles down the road, there were long term roadworks & it took an hour to get to work in a car.. so i dusted off the old bike. day1 55mins..... day 50, 35mins. day51, roadworks were over.....15mins in the car again.....
there is a bloke who we used to see cycling thru our village when we waited for the school bus every morning, i started school in 1973, and left in 1987, and every morning we spoke to him..
in 2002, we were working in a place about 15 miles from our home, and we met the very same bloke... he cycled 25 miles each way every day, and up to 200 at a weekend, and was a keen club cyclist.. we still see him about on the lanes these days, even though he is retired, he is fit as a fiddle.
fook me dan that's seriously impressive, could i have a copy of your routine also?
mowgli a bloke on my shift cycles to and from work (about 17 miles round trip) and within 2 mounths he'd lost half a stone
No problem i'll add you to the list lol
No problem i'll add you to the list lol
And me lol
I think just stick it in articles lol Either that or £5 a go you'll make a fortune... Whats your paypal? lol
All you need is a metabolism like mine. You can eat all you want (literally) & never go over 10 stone, no matter how lazy you decide to be.
i used to be like that, doctor... one day you wake up & your metabolism slows down... it happens to everyone
ok time for another small update on this journey, obviously we had the before and after pics for the 8 week period until december when i hit 12% bodyfat (down from 22%).
The latest is i had a quarterly check up for 2011, results came in that i had put on a few kilo's of lean muscle which was what i was aiming for, what i wasnt expecting was the fact he did a 10 point caliper check and my bodyfat came in lower at 9% :d . So the weight loss is complete and i have balanced out my shape abit which was my aim on the last update, now time to maintain what i have as i'm not out to bulk up hooooge, to old for that jazz.
reference
before
http://i237.photobucket.com/albums/ff163/Dan_R_album/crash/P203701_25-03-10-Copy.jpg
8 weeks
http://i237.photobucket.com/albums/ff163/Dan_R_album/crash/P182101_04-12-10-Copy.jpg
6 months (Courtesey of Benn being sneaky at combe when i realised lol )
http://i6.photobucket.com/albums/y232/bennh2/Castle%20Combe%20April%2011/beef.jpg
I think I saw you on channel 4's gypsy weddings :p
I think I saw you on channel 4's gypsy weddings :p
lol
Seriously, i wish i had half the motivation you have.
bloody hell dan you shore thats not been photo shopped, thats a hell of a differance for 8 weeks work, pretty amazing really, wish i had that sort of motivation.
mk1nova_rich
11-04-11, 11:04 PM
Top work pal, I look like the top one lol
MattBrown
11-04-11, 11:31 PM
Still a tank then lol
Wish I had the motivation, I'm lucky if I go the gym once a week now, just cba lol
16v Nova Kev
11-04-11, 11:32 PM
good work dan. honestly the 2 comparison pics look like a totally different person.
MK1_Ben
11-04-11, 11:37 PM
Proper good going buddy, congrats! :)
I'd never have them motivation, I spend all day working at a desk. Most strenuous exercise here is working on cars at the weekends, fortunately I don't put on weight though.
ben doodar
12-04-11, 12:52 PM
Very impressive mate. Quite a few of my good mates are serious gym goers and it's made a real difference to them aswell. I've put a couple of stone on myself over the last 2 years and should get myself a routine like yours. I just know I wouldn't stick to it. It does you a whole lot of good though. I did a 20 mile bike ride on Saturday and felt so much better for it.
A credit to yourself to sticking at it!
Jeff16v
12-04-11, 06:20 PM
You look very nice dan, there's an mx5 thread if you're to sexy for this threadlol
your doing well if you can bench press 10 sets of 10 at 90kg some people train for years i cant even do that
you still look like a nutter tho lol
Impressive work Dan, good to see youve stuck at it. Suprising how much difference its made!!
Southie
12-04-11, 07:53 PM
Good lad Dan "not being gay" well it's PNG lol but you look far better for it, are you missing out on beers and takeaways then, are you still smoking btw?
Awesome effort Dan!
Southie, yeah Dan still smokes.
Southie
12-04-11, 08:09 PM
If he stops then that's the real test then.
If he stops then that's the real test then.
Fukkin right it is,ive wrapped it in and been back at the gym on my 2nd week,im manic depressive and on a rizla thin fuse at the minute.:mad:
Thanks for the kind comments guys, i wasnt really going to do an update, but after seeing the pic Benn took it seemed fitting to use as closure of a rapid 6 month change.
Southie i have been 'dry' for 13 years now, and have never been a takeaway fan. My only vice is the cigs and once daily life becomes alot less ermm random (a select few understand that one) i may attempt to quit again. having achieved what i have over the years its the last thing on the list now :thumb:
I'm still learning everyday with this stuff at the gym so i intend to keep it up. After so many years of not drinking or really going out much due to such its been nice to get back into a regular social scene where i was accepted straight away (these places can be cagey at times).
Good luck on the quitting smoking, I keep trying and failing.
That is a big change in a short time, sticking to a strict diet must be hard too and is also something I often fail at, but I have managed to lose a stone just don't know how lol
Dan, if you can motivate yourself that much to get into the sort of shape you are in, quitting smoking will be easy. :)
pikey1986
13-04-11, 02:36 PM
great result dan, as john says if you could stick to that diet/excersise plan stopping smoking will be a doddle
i know what you guys are saying, but there's a big difference between actually adding something to your spare time and enjoying it, as opposed to removing something that has been part of your life for over 20 years and not enjoy doing it lol lol
i'll get there in the end, one step at a time
nova---chris
13-04-11, 07:31 PM
Big effort dan. Looking good mate. considering the time you have trained ect your stength / training routine is fookin good mate.
Hoping to get into some sort of shape myself for summer time. After dirty bulking im currently at 13stone 11lbs :) Heres apic of current condition (2 weeks ago). Should be alot better over next 4 weeks .
https://lh3.googleusercontent.com/_miABGPLkWS8/TaXpr0qSSBI/AAAAAAAAAIU/qv6zunbHSr8/s576/IMG_20110410_144929.jpg
lol whoever said that round wasnt a shape lol , ive put on about 5kg over the last 3 years lol , started back at the gym about 2 month ago , might trim up for summer lol
Jeff16v
13-04-11, 08:05 PM
Any chance we can get club teeshirts with buff bodies on, it'll save me a fortune in gym membership.lol
pikey1986
13-04-11, 08:08 PM
Any chance we can get club teeshirts with buff bodies on, it'll save me a fortune in gym membership.lol
Flol, id happily buy 2 or 3 lol
Nice transformation Dan, well done..
i have lost nigh on 20kgs in the last couple of years without trying, just working for a living but it doesnt hardly notice as i can carry loads of weight, just need to tone up now!
ive been into keeping fit for a good 12 years as ived boxed in the past and still like to do bag work every time i go to the gym.
its all well with few people asking for a copy of dans workout routine...but everyones body is different.
it does take a while to kno what works best for urselves,
i.e..
ur metabolism
ur eating habits
ur work
ur rest
just going to put a link for people that dont really understand metabolism and hope it helps,
http://www.slimmingresources.com/what-is-a-metabolism
for me,i have a very fast metabolism so i can eat watever i want,and when into a training programme eat 6 meals a day and then munch on crisps,chocolates etc.
at the best i reached 11 stone 2 without any cardio,3 times a week.
then back down to 10 stone 9 with cardio.
gota say tho,well done fella for having the get go.
God I wish I had a fast metabolism. I can easily put on about 3Ibs in a weekend if I dont watch what I eat and Ive been trying High intensity cycling mixed with a weights routine 5 days a week for the best part of 3 weeks now and have lost about 2Ibs!! rubbish!! lol
Its a very very slow slog for me!
But well done to Dan for his buffness :thumb:
Dans MaSSSSSIFFEEEEEEE.
;)
Dans MaSSSSSIFFEEEEEEE.
;)
and your not talking about his ego lol
NOVA saloon
15-04-11, 02:11 PM
Fair play mate you look good for it.
hayley, try mixing the cycling at different speeds...i.e... sprint for 8 seconds then 12 seconds peddlinglightly for 20 mins....it sheds 3 times as much fat as a continuous pace for 40 minuets.
or try ur hand at boxercise
hayley, try mixing the cycling at different speeds...i.e... sprint for 8 seconds then 12 seconds peddlinglightly for 20 mins....it sheds 3 times as much fat as a continuous pace for 40 minuets.
or try ur hand at boxercise
Cheers for the tip. Thats what Jack told me to do so thats what im trying. bit of high intensity 2 mins on 2 mins off for about half an hour. plus some weight routines ive been given.. gotta love my girle pink 5kg weights Ive got. lol
have you ever tryed boxercise??
this is me when im just doing weights,
http://img.photobucket.com/albums/v632/madcodling/me/kjlk.jpg
and when i start me boxin/cardio i slim back down
http://img.photobucket.com/albums/v632/madcodling/me/IMG00178-20091129-1357.jpg
ive struggled in the last year to keep me fitness due to flared joints and nerve damage in me back.
after being out 9 months im just starting to get back into the swing of things,and have missed it!
goes to show what i have done in 6 mths is nothing in the grand scheme of things lol lol lol
I think learning the routines and loosing the weight was the easy part, getting my food right is the hardest of all. I am needing 4000 calories a day minimum which is bloody hard going and i am burning that off now with relative ease. This probably explains why i can still add lean weight and still loos the fat. To maintain circa 10% bodyfat (need to get back up to this) and train I will need more calories and thats my new challenge lol
the hardest part of it for most is to keep it going due to work and family commitments.
so as for me having no gf or children,i have more time on my hands to stick to a training programme,altho this tends to go awol when it hits friday night!!
but its been taking its toll in the last year with injuries,turning 27 hasnt helped haha
General Baxter
19-04-11, 10:26 AM
and heres me, im happy iv lost 1/2 stone lol
Nick, A Dodgy Kebab Is Not A Fitness Regime
General Baxter
19-04-11, 10:51 AM
Nick, A Dodgy Kebab Is Not A Fitness Regime
salad and fruit :thumb:
still cant be arsed to do running, let alone walking, i use the car for the shops lol
iv just had my breakfast, 2 bananas and a sugar free black coffie :p
you could do step aerobics on the block paving on your drive
but its been taking its toll in the last year with injuries,turning 27 hasnt helped haha
Wait till you hit your mid 30's lol lol wife 2 kids and finding time for yourself is a special art i can promise you
Wait till you hit your mid 30's lol lol wife 2 kids and finding time for yourself is a special art i can promise you
Thats my excuse for being cuddly now lol
Wait till you hit your mid 40's lol lol wife, 3 kids and a dog....... you will be beyond saving
altered slightly...
i went on a reunion last weekend from an old job i had in the early nineties....... most of the blokes had spread out a fair bit, but the women seemed to have improved.....i don't understand that...
Its called the Carol Voderman effect lol
i am aware of her work.....
one girl was ok in her 20's, but absolutely stunning aged 40ish... another had huge tats back then, i'm sure they are bigger now, i think she broke one of my ribs when she hugged me...she definitely left an impression.....thank god the missus wasn't there
TeddyThom
19-04-11, 01:00 PM
i am aware of her work.....
one girl was ok in her 20's, but absolutely stunning aged 40ish... another had huge tats back then, i'm sure they are bigger now, i think she broke one of my ribs when she hugged me...she definitely left an impression.....thank god the missus wasn't there
Are you sure it was her that left an impression?? lol
it took me about an hour to reinflate my lungs fully...
SO.......... we went from 22% bodyfat down to 12, then 9% after 6 months and sorting my shape out. 3 more years down the line and not much has changed. size is a bit bigger (never aimed to get bigger so nothing drastic) bodyfat back up to about 13-14% due to some winter stock and training not as intensive because of work commitments, but hopefully I can pick up the tempo and trim down a snatch ready for our holiday in july. then its a big push to get in tiptop shape for when I am 40 next year
For reference as per normal the whole sequence is below so I have the timeline in one post
before
http://i237.photobucket.com/albums/ff163/Dan_R_album/crash/P203701_25-03-10-Copy.jpg
8 weeks
http://i237.photobucket.com/albums/ff163/Dan_R_album/crash/P182101_04-12-10-Copy.jpg
6 months (Courtesey of Benn being sneaky at combe when i realised lol )
http://i6.photobucket.com/albums/y232/bennh2/Castle%20Combe%20April%2011/beef.jpg
A further 3 years down the line and still fit and healthy with a little target to trim down a touch, circa 16 stone at the moment so a few pounds will go a long way
http://i237.photobucket.com/albums/ff163/Dan_R_album/20140421_210109.jpg
Holiday in july! Does that mean we wont see your sexy face at billing then?
now you know I wouldn't comment on that lol lol lol, but I am on holiday after that date
kevster
21-04-14, 10:49 PM
What sort of diet plan you on dan ?
My mrs keeps telling to trim up !
Diet plan can be a bit of a mine field as the personal variables and goals to be achieved affect whats ideal. As a general rule of thumb for weight loss a good protein diet with limited carbs can be a good direction (no bread pasta rice etc), with smaller but more meals spread through out the day.
Me personally I try to get 3000 calories a day to loose weight slowly and maintain what I have muscle wise, that contains a lot of meat, veg and brown rice etc etc. with some treats along the way because I can get away with it lol.
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