Shape Up in 2011

Old Apr 11th 2011, 9:40 pm
  #211  
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Default Re: Shape Up in 2011

She may be 57..........

.......... but her tits are only 31.............
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Old Jun 7th 2011, 12:24 pm
  #212  
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Default Re: Shape Up in 2011

Here you go Scamp!

So how is everyone doing?

xxx
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Old Jun 7th 2011, 4:01 pm
  #213  
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Default Re: Shape Up in 2011

Reached my target - Im down 20kg from Dec 19th

Still doing intermittent fasting (usually 2 or 3 times a week), high protein and low carb (semi-paelo).

Gym time is still 3 times weekly, using heavy weights and cardio for a total of 4 hours per month

For the next 6 months i am going to concentrate on doing a threadmill session without getting bored and looking at the damm spot on the wall (either that or get some paint and fill it in !!)
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Old Jun 7th 2011, 4:04 pm
  #214  
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Default Re: Shape Up in 2011

Originally Posted by UKCityGent View Post
Reached my target - Im down 20kg from Dec 19th

Still doing intermittent fasting (usually 2 or 3 times a week), high protein and low carb (semi-paelo).

Gym time is still 3 times weekly, using heavy weights and cardio for a total of 4 hours per month

For the next 6 months i am going to concentrate on doing a threadmill session without getting bored and looking at the damm spot on the wall (either that or get some paint and fill it in !!)
Good for you
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Old Jun 8th 2011, 6:06 am
  #215  
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Default Re: Shape Up in 2011

Originally Posted by UKCityGent View Post
Reached my target - Im down 20kg from Dec 19th

Still doing intermittent fasting (usually 2 or 3 times a week), high protein and low carb (semi-paelo).

Gym time is still 3 times weekly, using heavy weights and cardio for a total of 4 hours per month

For the next 6 months i am going to concentrate on doing a threadmill session without getting bored and looking at the damm spot on the wall (either that or get some paint and fill it in !!)
nice work
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Old Jun 8th 2011, 6:30 am
  #216  
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Default Re: Shape Up in 2011

Originally Posted by UKCityGent View Post
Reached my target - Im down 20kg from Dec 19th

Still doing intermittent fasting (usually 2 or 3 times a week), high protein and low carb (semi-paelo).

Gym time is still 3 times weekly, using heavy weights and cardio for a total of 4 hours per month

For the next 6 months i am going to concentrate on doing a threadmill session without getting bored and looking at the damm spot on the wall (either that or get some paint and fill it in !!)
20kg in six months? How good that is depends on what you weighed six months ago - care to share?
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Old Jun 8th 2011, 6:43 am
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Default Re: Shape Up in 2011

Thanks for that

Im 6ft and weighed 109Kg in Dec (during my annual physical) and really started to look at my diet

Spent a month intensively reading (especially pubmed) and testing - finally using paelo (essentially low carb and high protein and high fat) and intermitment fasting on days where i do not train in the gym. Its made my life easier - i do not have a big shopping list (i buy usually the same staff every week so i do not have to run to the shops to get bread/milk/eggs every other day!); no deep thoughts of what to cook as my core meals are usually around meat eggs and veg. If im having dinner/lunch with clients or friends i eat whatever is on the menu so its very stress-free.

(www.leangains.com is a good site - email Martin and we ended up talking for about an hour as we had some common friends and thepaleodiet.com amongst others for paleo stuff)

I hit the gym - very short but very intense 20 mins for cardio and the same for weights (heavy weights, superslow on a myo-rep scheme) again for 20 mins. In and out of the gym inside 35mins - including shower!

I now weigh 89kg and am reducing the fasting down to 1 day and trying to maintain my weight rather than lose any muscle.

Hope it was helpful - It works for me - but your mileage may differ.
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Old Jun 8th 2011, 8:05 am
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Default Re: Shape Up in 2011

go on...post a before and after pic

good work btw
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Old Jun 8th 2011, 8:15 am
  #219  
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Default Re: Shape Up in 2011

Originally Posted by UKCityGent View Post
Thanks for that

Im 6ft and weighed 109Kg in Dec (during my annual physical) and really started to look at my diet

Spent a month intensively reading (especially pubmed) and testing - finally using paelo (essentially low carb and high protein and high fat) and intermitment fasting on days where i do not train in the gym. Its made my life easier - i do not have a big shopping list (i buy usually the same staff every week so i do not have to run to the shops to get bread/milk/eggs every other day!); no deep thoughts of what to cook as my core meals are usually around meat eggs and veg. If im having dinner/lunch with clients or friends i eat whatever is on the menu so its very stress-free.

(www.leangains.com is a good site - email Martin and we ended up talking for about an hour as we had some common friends and thepaleodiet.com amongst others for paleo stuff)

I hit the gym - very short but very intense 20 mins for cardio and the same for weights (heavy weights, superslow on a myo-rep scheme) again for 20 mins. In and out of the gym inside 35mins - including shower!

I now weigh 89kg and am reducing the fasting down to 1 day and trying to maintain my weight rather than lose any muscle.

Hope it was helpful - It works for me - but your mileage may differ.
Sweet, been saying for yrs now paleo is the easiest way to drop weight.
You've probably seen em but if not check out robb wolf, mark sissons and kurt Harris, all have very good blogs and info.
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Old Jun 8th 2011, 10:11 am
  #220  
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Default Re: Shape Up in 2011

well done citygent- that really is fab!
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Old Jun 8th 2011, 3:05 pm
  #221  
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Default Re: Shape Up in 2011

Originally Posted by UKCityGent View Post
Thanks for that

Im 6ft and weighed 109Kg in Dec (during my annual physical) and really started to look at my diet

Spent a month intensively reading (especially pubmed) and testing - finally using paelo (essentially low carb and high protein and high fat) and intermitment fasting on days where i do not train in the gym. Its made my life easier - i do not have a big shopping list (i buy usually the same staff every week so i do not have to run to the shops to get bread/milk/eggs every other day!); no deep thoughts of what to cook as my core meals are usually around meat eggs and veg. If im having dinner/lunch with clients or friends i eat whatever is on the menu so its very stress-free.

(www.leangains.com is a good site - email Martin and we ended up talking for about an hour as we had some common friends and thepaleodiet.com amongst others for paleo stuff)

I hit the gym - very short but very intense 20 mins for cardio and the same for weights (heavy weights, superslow on a myo-rep scheme) again for 20 mins. In and out of the gym inside 35mins - including shower!

I now weigh 89kg and am reducing the fasting down to 1 day and trying to maintain my weight rather than lose any muscle.

Hope it was helpful - It works for me - but your mileage may differ.
Congrats on the loss, can I ask a couple of questions.

How do your fasting days work - do you eat anything at all, how many days per week are you fasting?

I see you mention bread/milk/eggs - what is the bread for?
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Old Jun 8th 2011, 5:22 pm
  #222  
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Default Re: Shape Up in 2011

Hi

The fasting approach is essentially a deviation convential thinking that the metabolism slows down if you dont eat (small meals) every 2-3 hours.

There are 2 stances for fasting:

Leangains which Martin uses is a fasting for 18hours a day and a 6 hour feeding window. There are some clarifications - feeding window does not eating junk - it means eating good, clean food. So day one 1 can eat from 12pm-18:00. Nothing to eat from 18:00 until 12:00 the next day. You can play around with the fasting times (the closer to 24 hours you can fast - fat is burnt at an optimal rate - over 24 hours the gains arent really worth it). This 18 hour fasting and 6 hour feeding can be repeated 7 days a week. Muscle loss is not a problem as this is a fast not starvation (and you need on average 3 days of not eating before muscle is used as fuel) etc.

The other fasting method is called eat stop eat. Essentially this is a complete 24 hour fast, 2-3 times a day. So the last meal of a day is 19:00. Nothing to eat until 19:00 the next day.

During the fast you can drink water, black coffee, black tea (ideally try not to eat any calories).If hunger really strikes you could eat a couple of egg whites.

Black coffee and cigarettes are ok - hence i can and have gone for 40 hours on a fast (jsut as an experiment)

Really the above are icings on a low carb cake as the biggest impact has been from paelo i.e. eating good clean food (no processed meats, sugars, fruits)

Cape Blue: I do not eat bread now or very small amounts of milk (for my protein drink as you cannot buy raw milk here). I meant that my shopping is now very simple and only once a week - rather than before when i used to to go the local shop to get bread/eggs/milk etc every so often. (I now eat 30 whole eggs per week and buy a whole tray - and no my cholestrol levels have not increased or died of a heart attack)

Last edited by UKCityGent; Jun 8th 2011 at 5:23 pm. Reason: spelling
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Old Jun 9th 2011, 5:39 am
  #223  
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Default Re: Shape Up in 2011

My training continues, although I have had to ease up the outdoor running now the temps and humidity have gone up.

Essentially, through cross training 6 days a week and just watching/logging what I eat, I have dropped 10 kilos since last September, with another 4 or so to go. When training, I usually combine two disciplines (weights then cardio - cycle/run etc, or cycle then run). Also helping is through work I have access to a brand new state of the art gym with a great personal trainer, although that has been recent. I went home last month and no one recognised me. Switching to my summer wardrobe has also been quite funny - not much fits anymore - I have dropped two sizes.

The main reason I got into this was to train for the Great Scottish run on September 4. It has been hard work, but I am now only a few weeks away. The Commander has been very encouraging too, so watch out Dubai...

To help keep me motivated these last few hot weeks, I am fundraising for Arthritus Care, so if anyone wants to sponsor me for the Great Scottish Run, please PM me and I will send you the link to my fundraising page. Those that know me will find it on justgiving - just search under my name. Many thanks.
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Old Jun 9th 2011, 6:27 am
  #224  
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Default Re: Shape Up in 2011

Originally Posted by weescot View Post
My training continues, although I have had to ease up the outdoor running now the temps and humidity have gone up.

Essentially, through cross training 6 days a week and just watching/logging what I eat, I have dropped 10 kilos since last September, with another 4 or so to go. When training, I usually combine two disciplines (weights then cardio - cycle/run etc, or cycle then run). Also helping is through work I have access to a brand new state of the art gym with a great personal trainer, although that has been recent. I went home last month and no one recognised me. Switching to my summer wardrobe has also been quite funny - not much fits anymore - I have dropped two sizes.

The main reason I got into this was to train for the Great Scottish run on September 4. It has been hard work, but I am now only a few weeks away. The Commander has been very encouraging too, so watch out Dubai...

To help keep me motivated these last few hot weeks, I am fundraising for Arthritus Care, so if anyone wants to sponsor me for the Great Scottish Run, please PM me and I will send you the link to my fundraising page. Those that know me will find it on justgiving - just search under my name. Many thanks.
good on you, fantastic...send me the link please, great charity...

MM, xx
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Old Jun 9th 2011, 6:47 am
  #225  
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Default Re: Shape Up in 2011

Originally Posted by UKCityGent View Post
Leangains which Martin uses is a fasting for 18hours a day and a 6 hour feeding window.
This Leangains stance is not new! Just Ramadan re-packaged isn't it.
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