Originally Posted by Millhouse (Post 12456425)

try eating more.

Originally Posted by DXBtoDOH (Post 12456965)

Eat more what? Meat? If so what kind of meat? I suppose I don't need more vegetable intake.

Originally Posted by Millhouse (Post 12457003)

Food would be a good start, but wherever else you get your protein from. But not Soy.

Originally Posted by jam25mack (Post 12456918)

OK, noted on the Macros (will see about getting this in check - probably by using my fitness Pal again and logging my food).

Have looked up the compound movements and will integrate them when I get back in the gym this week.

Personally though I don't wish to put on a load of muscle. I would prefer to get rid of my remaining gut, lower my overall body fat percentage and then just tone up / sculpt it a bit.

Suggestions.

Currently I'm doing lots of cardio (running 5km & fast walking 6.5km) about 3-4 times a week. Say 25km a week on average. However, I have just got a gym membership so will probably reduce that as I have lost the majority of what I want / need to lose (5kg gone, ideally say another 3-4kg to go). Also, woke up with a screwed achillies after my run last night so I'm going to have to change my approach until that fixes itself.

Originally Posted by DXBtoDOH (Post 12457014)

What do you eat, Millhouse?

Originally Posted by co durham boy (Post 12457047)

Incorporate the Basic lifting moves into your routine if you can , you won't put on a load of muscle if the macros don't calculate that you'll burn fat if specified .

i have 2 very simple thoughts on endurance training , you either go low HR zone two and go slow and long or you red line it in intervals , anything else once you've built your base fitness threshold is a waste of time.

Be careful with the achilles as it's the most common overuse injury along with shin splints . Build a core mobility programme on the floor before and after you run . Glute bridges / eccentric heel drops / goblet squats and hip extensions. The stronger core will keep your lower half from breaking down.

Originally Posted by co durham boy (Post 12457047)

you either go low HR zone two and go slow and long or you red line it in intervals , anything else once you've built your base fitness threshold is a waste of time.

Originally Posted by Millhouse (Post 12457051)

my home-made yogurt.

Originally Posted by Scamp (Post 12457055)

:blink::eek:

Originally Posted by Millhouse (Post 12457051)

Pretty balanced. I don't really do processed foods though unless no other options. I don't eat a lot of fruit, but do have lots of salad. Chocolate is a weakness so generally try to avoid it.

Breakfast is sugar free granola with my home-made yogurt.
Lunch is often my largest meal. Lots of meat in some form (chicken/beef usually). Carbs depending on if I worked out just before hand.
Latte
Dinner - tomorrows lunch.

I don't generally eat at a 50:35:15 P:C:F ratio, but nor am I trying to change my body shape.

Originally Posted by Scamp (Post 12457055)

Did the first two runs last night and night before since that Wellman thing a while back.
Sunday was jog 1km, walk a bit, jog 800m, walk a bit, jog 500m. Just to get back into moving at more than a walk.
Monday was jog 2km non stop as short on time. Latched onto this little fella who overtook me and the mrs. She went ahead and we were never more than 6-7m apart as a 3. Bloke probably had no idea but I ended up on his heel at the end of 2km and had smashed it in 12min6s. Was chuffed. Could have kept going I think but the increased pace was easier than I thought. Made the run go quicker, smoother and less leg pain.



:blink::eek:

Originally Posted by co durham boy (Post 12457047)

i have 2 very simple thoughts on endurance training , you either go low HR zone two and go slow and long or you red line it in intervals , anything else once you've built your base fitness threshold is a waste of time.

Originally Posted by co durham boy (Post 12457047)

Be careful with the achilles as it's the most common overuse injury along with shin splints . Build a core mobility programme on the floor before and after you run . Glute bridges / eccentric heel drops / goblet squats and hip extensions. The stronger core will keep your lower half from breaking down.

Originally Posted by Millhouse (Post 12457053)

and intervals is so much more interesting.

Originally Posted by Scamp (Post 12457055)

Did the first two runs last night and night before since that Wellman thing a while back.
Sunday was jog 1km, walk a bit, jog 800m, walk a bit, jog 500m. Just to get back into moving at more than a walk.
Monday was jog 2km non stop as short on time. Latched onto this little fella who overtook me and the mrs. She went ahead and we were never more than 6-7m apart as a 3. Bloke probably had no idea but I ended up on his heel at the end of 2km and had smashed it in 12min6s. Was chuffed. Could have kept going I think but the increased pace was easier than I thought. Made the run go quicker, smoother and less leg pain.

:blink::eek:

Originally Posted by jam25mack (Post 12457070)

I do track my HR zones. My fast walking keeps my heart rate average between 110 and 130bpm for an hour which is either upper zone 1 if using the Karnavan (gold seal apparently) method or in zone 2/3 if using the Tanaka, Monahan & Seals (most commonly used it seems) method. Lower down the zones the difference between the two methods is considerable (approx 30bpm for max zone 1).

For my runs my heart rate average is 155-165, so zone 3/4 (Karnavan) or 5 (Tanaka et al).



I do a pretty decent warm up (I think). I follow one a youtube vid from a chiropractor. 15 mins of dynamic stretching with the routine specifically devised for running. I think go out and do about 500m of on the move stretching warm up, jogs etc before starting to run. I also do the foam roler straight after.

I think the achillies issue is actually due to me protecting my calf which is often a bit of a prick. :ohmy: It's tight today but theres no pain, swelling or heat so fingers crossed it goes away pretty quickly. Really need to sort my calf out tho.

Originally Posted by DXBtoDOH (Post 12457062)

So you don't eat dinner.

I have a plain unsweetened yogurt before the daily swim and afterwards I grab a cappuccino and a croissant.

Lunch is the standard carrots & lentils plus steamed broccoli. Sometimes I have a roll with it, sometimes not. Lunch is my largest meal.

Dinner is just a plain spinach salad with a diced egg and a sprinkling of olive oil and balsamic vinegar.

No snacks. I used to have an afternoon apple but it's been a while.

Originally Posted by DXBtoDOH (Post 12457062)

So you don't eat dinner.

I have a plain unsweetened yogurt before the daily swim and afterwards I grab a cappuccino and a croissant.

Lunch is the standard carrots & lentils plus steamed broccoli. Sometimes I have a roll with it, sometimes not. Lunch is my largest meal.

Dinner is just a plain spinach salad with a diced egg and a sprinkling of olive oil and balsamic vinegar.

No snacks. I used to have an afternoon apple but it's been a while.