On the long road to success

[teamfatboy]

Great work Marky - well done :clap:

Good luck with the stripping phase - I reckon you could well be surprised at how well it works!

[biggurl27]

04/08/08

Weight- 112.7kg

Cardio- 40 mins treadmill (540 cals)

Had stats done- lost 1.8kg fat and gained 0.8 lean mass in 2 weeks.

Have protein only to look forward to all today and then go onto 8 meals a day for the next 4 weeks (stripping weight away). :twisted:

Program remains the same at 5 days cardio for 40 mins and 2 days weights.

Wow I'd be happy with that! Well done :clap:

[marky65]

Yep i happy.....rome wasn't built in a day.....lol

[marky65]

05/08/08

Cardio 10 mins on Treadmill

All weights are kgs

Smith Mach Squat- 12 x 50

10 x 60

8 x 70

6 x 80

12 x 50

High step ups to failure (15 each leg)

Incline Press DB 12 x 13 (goes up next time)

10 x 15

8 x 17

6 x 19

12 x 15 (only squeezed out 8)

Press ups to failure 11

Lat pulldowns 12 x 42 ( the whole lot are going up next time)

10 x42

8 x 49

6 x 56

12 x 42

Seated rows to failure 42kg (15 reps)

Abs Lat Ab raise® (5) then Ab bridge(hold) then Lat AB

raise (L) then Ab bridge (hold)

3 Sets of the above

10 mins lifecycle

Diet is great and am on 3 days protein only. Thought it was 1 day until trainer reminded me and steered me onto the right track. :naughty:

[marky65]

06/08/08

Weight- 112.3kg

Cardio

20 mins lifecycle- Level 6 (80-90rpm)

20 mins treadmill up to 11% grade @ 6.5km/h then down to 1% @ 7km/h for 10 mins

Feeling damn good considering the only carbs I have had since Monday were rolled oats yesterday morning

Back to a few carbs tomorrow :roll:

[marky65]

07/08/08

Weight- 111.9kg

Cardio

20 mins lifecycle- Level 6 (80-90rpm)

20 mins treadmill up to 11% grade @ 6.5km/h then down to 1% @ 7km/h for 10 mins

[marky65]

08/08/08

Weight- 111.9kg

Cardio

20 mins lifecycle- Level 6 (80-90rpm)

20 mins treadmill 1% grade @ 6.5km/h with a bit of running thrown in along the way.

Diet going well

[teamfatboy]

08/08/08

Weight- 111.9kg

Cardio

20 mins lifecycle- Level 6 (80-90rpm)

20 mins treadmill 1% grade @ 6.5km/h with a bit of running thrown in along the way.

Diet going well

Are you watching your heart rate on the cardio - how's that doing?

[marky65]

I monitor my heart rate and try and keep it in the fat burning zone. 120-130bpm although when I do the HIIT training I tend to raise it out to 145-150bpm.

I am 43 yrs.

As I have a bit of fat to shift I have decided to keep in the lower range. Is that the right idea or should I go back to HIIT?

[teamfatboy]

Heya Marky

To be frank, I think the jury's out on whether HIIT is better than steady state.

Staying low will take longer to expend the same number of calories, but will burn more fat than muscle.

HIIT has a longer period of post-exercise oxygen consumption (equals raised metabolism) but potentially burns up more muscle than fat.

So, steady-state may take longer but won't burn that hard-gained muscle.

I've had the same discussion with my trainer - and got told to keep it 65-70%, and lay off the HIIT. We're tracking weights and four-point girths to measure %bf and lean muscle mass to gauge how the training plan performs.

Because I'm as much into learning how this works, I'm doing as I'm told, keeping it steady-state unless absolutely necessary. I'll let you know how I'm going.

[marky65]

I will look forward to your progress. I am doing the same really. I am on a mission to get back in total shape and am doing exactly what my trainer says.

I was way way way out of shape as you will see when I put my before pix up in a few weeks. I am starting to get some shape that is not round......huh round is a shape :twisted:

[marky65]

09/08/08

Weight- 111.4kg

Cardio 10 mins on Lifecycle

All weights (Kgs)

Smith Mach Squat- 12 x 50

10 x 60

8 x 70

6 x 80

12 x 55

High step ups to failure (15 each leg)

Incline Press DB 12 x 15

10 x 16

8 x 17

6 x 19

12 x 15

Press ups to failure 12

Lat pulldowns 12 x 35

10 x42

8 x 49

6 x 56

12 x 42

Seated rows to failure 42kg (12 reps)

Abs

Lat Ab raise® (5) then Ab bridge(hold) then Lat AB

raise (L) then Ab bridge (hold)

3 Sets of the above

10 mins cardio on lifecycle to finish.

[marky65]

10/08/08

Cardio

Spin Bike - 30 mins (average 35 km/h)

Cross Trainer- 10 mins

[marky65]

11/08/08

Weight- 110.5kg :nod:

Cardio- 20 mins cross trainer on fat burn prog

20 mins treadmill at 6.6km/h 1% grade

Off to aussie tomorrow......ahhhhhhh warm weather and sunshine for a week :nod:

[poos_n_wees]

Off to aussie tomorrow......ahhhhhhh warm weather and sunshine for a week :nod:

\:D/ Have fun!

[teamfatboy]

Yep have a great time, but remember the reason Aussie beer sucks is 'cos it's no good for u! Go shock the family with the new you and enjoy their reaction!

[marky65]

Back from Aussie now

It was sooo nice having 20 degrees with cloudless skies....back to reality though.....enough BS...lol

I am not going to put all my training dairy in here while I was away.

I did go to the gym every day except yesterday (mostly 40-60mins cardio), did weights once but they are a bit different over there... :nod: and I stuck to the diet as well. I did have a cheat meal at the wedding though.

Managed to do a deal with a gym in Helensvale for my partner and I so that cut the costs down a bit.

[marky65]

19/08/08

Cardio 10 mins on Treadmill

All weights (Kgs)

Smith Mach Squat- 12 x 55

10 x 65

8 x 80

6 x 90

12 x 65

High step ups to failure (15 each leg)

Incline Press DB 12 x 15

10 x 16

8 x 19

6 x 22

12 x 15

Press ups to failure 12

Lat pulldowns 12 x 42

10 x49

8 x 53

6 x 56

12 x 42

Seated rows to failure 42kg (12 reps)

Abs

Lat Ab raise® (5) then Ab bridge(hold) then Lat AB

raise (L) then Ab bridge (hold)

3 Sets of the above

10 mins cardio on treadmill to finish.

[teamfatboy]

Good work on the squats and press ... nice to see you hi-lighting the PBs.

What was the reaction to the new you? Worth it?

[marky65]

It was all worth it all right. I was smaller than my younger brother (who was getting married) and went shopping with my nephew(15 yrs old) I walked out in 36 inch jeans and he was in 38 inch.... \:D/

The best is yet to come though :nod:

[teamfatboy]

You bet - keep at it and you'll be your avatar in no time!

[biggurl27]

Awesome work going to the gym and eating healthy on holiday as it can be hard. Yay you can buy normal clothes now, well best not spend up large on fancy stuff until you reach your goal :wink: I use to try buy clothes for my ex's both 42's/4-5XL bloody hard finding stuff

[poos_n_wees]

It was all worth it all right. I was smaller than my younger brother (who was getting married) and went shopping with my nephew(15 yrs old) I walked out in 36 inch jeans and he was in 38 inch.... \:D/

Awesome work going to the gym and eating healthy on holiday as it can be hard.

:ditto:

Good stuff!

[marky65]

20/08/08

Weight- 110.8kg

was measured to and had lost 6.4kg of fat and gained 4.6kg lean mass in 2 weeks.

Cardio-

20 mins treadmill (5 mins warm up/ 10 mins HIIT 6.6 & 10km/h / 5 mins steady at 6.6km/h) 280 cals

20 mins crosstrainer in fat burn mode 170 cals

Felt a bit crappy as starting to get the man flu.... :twisted:

[Small]

was measured to and had lost 6.4kg of fat and gained 4.6kg lean mass in 2 weeks.

sheezus!!

:clap:

good stuff!