Beefed-up Tigers (RFC)

[kiwitiger]

I live an active lifestyle, 4 weight work outs a week at the gym , hitting each body part once,
one or two core work outs a week , mainly kettle bell training at home ,
Most weekends , 2 decent mountain bike rides , usually about 30 kms each ride, which is fun for me, mountain biking is a passion,
Then I work through the week on the tools doing paving and landcsaping ,

But I still have to diet ( usually 6 smallish clean healthy meals per day) to maintain a lean low fat body content of about 90 kilos.

With all that activity I can still put on fat if I eat crap or drink too much.

 

[D85]

hunger pains are set off hormonally, very often the 'hunger' you feel is just your body's natural clock saying 'you should be eating now'.

Key word there is should, which is very different to having to eat then and there coz you are in starvation mode.


Diet is massively important for fat loss, and that is what its about: losing fat, not losing weight (which consists of muscle, fat, bone, etc).


I use 4 food rules if im trying to drop the fat:

1. Dont eat anything that is, or that can be, white.
- rice, pasta, potato, grains, bread, etc.

The only exception is cauliflower.


2. Dont drink the kilojoules.
- no grog, no soft drinks, definitely no juices either.

When I drink coffee I get a long black, no sugar.


3. If the package has a cartoon mascot then its probably crap.
- Think about what you see in the supermarket, if its man made and crap for you it generally has a mascot haha.

4. Only eat when I'm hungry.



In the gym its 2 rules

1. Lift Heavy.

2. Train with intensity.

 

[Tigers of Old]

It was when I hit 130kg that I decided enough was enough and lost about 50kg in 6.5 months without any excercise.

Impressive stuff. I must have met you looking your best. 8-

In my experience exercise is the best way to maintain a healthy weight. It's not great for weight loss though.

This is me. I pretty much eat and drink what I want but I have to work out hard at the gym. Cycle and circuit.
No Adonis by any means and still carrying probably 10kgs on my ideal weight but I'm more interested in my how my heart and lungs are operating than anything at this mid stage in life.

The grog is definitely not my friend when it comes to adding extra kgs.


Some really interesting stuff in here and good to see PREnders addressing a difficult issue.
Thanks all for sharing.

 

[TigerMoz]

You say you can't go hungry but you might surprise yourself. On the programme I was on to lose the shed loads of Kgs, the portions were what you'd to consider small, about 120g of protein and roughly the same of vegies. For the first two days I was on the programme the starvation pangs hit hard but by day 3 the body had adjusted and I now longer felt hungry until I started reaching my goal weight, which was about 48kg later.

Very interesting method. Actually my most successful weight loss period I went from 98kg down to 92 in a couple of months. This was a great result but then the wheels fell off and when they did I realised that I was hungry, really hungry. I ate myself up to 100kg really quickly and never went down. It didn't seem like I was starving myself at the time because I was motivated and in reality I just ate better, ate less and exercised regularly. I since read that when you drop your daily calorie intake the body adjusts to only need that refined amount. So if you take 1500 calories per day and go down to 1000 calories then the body makes 1000c its equilibrium amount of required calories. If you jump back up to 1500 then guess what... Up goes the weight again because you're 'overeating'. I read that from a legitimate journal and I don't know the fine lines but it is a scary thought hence I don't want to ever starve myself.

Actually tonight I found a great (and free) website that has many articles, recipes and video workouts to suit varying needs (low impact for me) so for anybody interested check out:
http://www.fitnessblender.com/

 

[Col.E.Kurtz]

hunger pains are set off hormonally, very often the 'hunger' you feel is just your body's natural clock saying 'you should be eating now'.

Key word there is should, which is very different to having to eat then and there coz you are in starvation mode.


Diet is massively important for fat loss, and that is what its about: losing fat, not losing weight (which consists of muscle, fat, bone, etc).


I use 4 food rules if im trying to drop the fat:

1. Dont eat anything that is, or that can be, white.
- rice, pasta, potato, grains, bread, etc.

The only exception is cauliflower.


2. Dont drink the kilojoules.
- no grog, no soft drinks, definitely no juices either.

When I drink coffee I get a long black, no sugar.


3. If the package has a cartoon mascot then its probably crap.
- Think about what you see in the supermarket, if its man made and crap for you it generally has a mascot haha.

4. Only eat when I'm hungry.



In the gym its 2 rules

1. Lift Heavy.

2. Train with intensity.

Not a bad rough guide, my experience is similar (from what little I know)

 

[H tiger]

hunger pains are set off hormonally, very often the 'hunger' you feel is just your body's natural clock saying 'you should be eating now'.

Key word there is should, which is very different to having to eat then and there coz you are in starvation mode.


Diet is massively important for fat loss, and that is what its about: losing fat, not losing weight (which consists of muscle, fat, bone, etc).


I use 4 food rules if im trying to drop the fat:

1. Dont eat anything that is, or that can be, white.
- rice, pasta, potato, grains, bread, etc.

The only exception is cauliflower.


2. Dont drink the kilojoules.
- no grog, no soft drinks, definitely no juices either.

When I drink coffee I get a long black, no sugar.


3. If the package has a cartoon mascot then its probably crap.
- Think about what you see in the supermarket, if its man made and crap for you it generally has a mascot haha.

4. Only eat when I'm hungry.



In the gym its 2 rules

1. Lift Heavy.

2. Train with intensity.

This basic formula worked for me as well. Especially to get fit. It is hard to keep a perfect diet though.

I have relaxed a little a still dropped some body fat though fasting.

Suggest people read - Eat stop eat by Brad Pilon.

Very important to train right as well. Keep workouts short, intense and keep the heart rate up. Interval cardio is much better than one pace exercise.

 

[tbartiger]

My 2c:

Train hard & heavy
Eat often
Sleep

In my experience as a footballer, weightlifter and gym owner, diet is the most important component when attempting body recomposition. D85 is spot on with his food rules. As an old coach once told me, if it comes from the ground or runs, swims or flies you're right to go. About the only exceptions are potatoes. It also the manner of eating, the number, size and make up of meals do matter.

Eat a meal roughly every two hours (6-7) per day. Each meal should contain green veg and 40ish grams of protein. Keep bread, pasta, rice and potato to a minimum.
Drink 3 litres of water per day, fruit occasionally, no soft drink, minimal alcohol.

Lift heavy weights. Get stronger. Building muscle will raise your metabolism, muscle requires more energy to function than fat does, thus more muscle = more calories consumed (As an added bonus, muscle looks better too) People always say to me that don't want to look like a bodybuilder, I say don't worry, you wont. You don't look like those guys by not wanting. They desperately want and dedicate their lives to looking that way, you won't do that.
Train heavy 3-4 days per week. Use free weights only where possible, weights sessions should include a combination of: squats, deadlifts, bench, military, chin ups, powercleans, rows. Keep reps relatively low during power session 5-8 reps will do. Do 20 rep squats at lest once a week, not only will they make you stronger, they will teach you a mental toughness you didn't know you had.
On off days do hard fast heavy cardio. Tabata thrusters repeat sprints, hill sprints, kettlebells and barbell complexes are the best cardio for you.

In October 2011 I was 108 kg fit fast and strong, I am now 83kg fitter, faster and stronger. My main lifts have increased by 10-30kg and still run the hundred in just over 12 seconds

Questions welcome

 

[Col.E.Kurtz]

My 2c:

Train hard & heavy
Eat often
Sleep

In my experience as a footballer, weightlifter and gym owner, diet is the most important component when attempting body recomposition. D85 is spot on with his food rules. As an old coach once told me, if it comes from the ground or runs, swims or flies you're right to go. About the only exceptions are potatoes. It also the manner of eating, the number, size and make up of meals do matter.

Eat a meal roughly every two hours (6-7) per day. Each meal should contain green veg and 40ish grams of protein. Keep bread, pasta, rice and potato to a minimum.
Drink 3 litres of water per day, fruit occasionally, no soft drink, minimal alcohol.

Lift heavy weights. Get stronger. Building muscle will raise your metabolism, muscle requires more energy to function than fat does, thus more muscle = more calories consumed (As an added bonus, muscle looks better too) People always say to me that don't want to look like a bodybuilder, I say don't worry, you wont. You don't look like those guys by not wanting. They desperately want and dedicate their lives to looking that way, you won't do that.
Train heavy 3-4 days per week. Use free weights only where possible, weights sessions should include a combination of: squats, deadlifts, bench, military, chin ups, powercleans, rows. Keep reps relatively low during power session 5-8 reps will do. Do 20 rep squats at lest once a week, not only will they make you stronger, they will teach you a mental toughness you didn't know you had.
On off days do hard fast heavy cardio. Tabata thrusters repeat sprints, hill sprints, kettlebells and barbell complexes are the best cardio for you.

In October 2011 I was 108 kg fit fast and strong, I am now 83kg fitter, faster and stronger. My main lifts have increased by 10-30kg and still run the hundred in just over 12 seconds

Questions welcome

Do you have thoughts about the better training option of buying a home squat cage or joining a gym? (aside from the obvious that you should go with the one that fits the lifestyle best)

 

[tbartiger]

It depends, for a beginner, go to a gym. Not a 24hr, or predominantly machine gym, but a power/weight lifting gym. Learn the main power lifts from a good coach. Learn to do them properly.

For an intermediate/experienced lifter a home gym is an option. Know the basics first though. Buy good gear, power racks with chin up bars built in, bench, and 150ish kg of weight can be brought for $2k or so. Thats what I did and then friends and friends of friends started showing up. I ended up doing program's for about 15-20 blokes, who trained when they wanted between 6am and 8pm in my shed. My fee was a gold coin donation on arrival. I now have 2 cages, 2 stand alone benches, about 800kg of weight, heaps of bars, kettebells and other gear.

I train at home because I can hang with my kids and train when I like. Commercial gyms generally frown upon screaming with effort, dropping weights, chalk, sweating, farting among other things. I encourage all of the above. Training on my terms is why I will never join a gym.

 

[Col.E.Kurtz]

It depends, for a beginner, go to a gym. Not a 24hr, or predominantly machine gym, but a power/weight lifting gym. Learn the main power lifts from a good coach. Learn to do them properly.

For an intermediate/experienced lifter a home gym is an option. Know the basics first though. Buy good gear, power racks with chin up bars built in, bench, and 150ish kg of weight can be brought for $2k or so. Thats what I did and then friends and friends of friends started showing up. I ended up doing program's for about 15-20 blokes, who trained when they wanted between 6am and 8pm in my shed. My fee was a gold coin donation on arrival. I now have 2 cages, 2 stand alone benches, about 800kg of weight, heaps of bars, kettebells and other gear.

I train at home because I can hang with my kids and train when I like. Commercial gyms generally frown upon screaming with effort, dropping weights, chalk, sweating, farting among other things. I encourage all of the above. Training on my terms is why I will never join a gym.

Impressive, PRE never fails to amaze for the diversity of characters we have. I would describe myself more as a lapsed (because of a second child) early intermediate, I learned in a free weights gym with lots of space because it was also a dojo.

There is a 24 hour gym near my work, and it's got enough free weights to get the job done, but it soulless and all the floor space is taken up with useless machines. It's literally hard to find a spare few meters to do stretching.

 

[smasha]

I'm doing my own exercise regime atm.

;D

5 sets of pushups followed by 5 sets of situps(these are the ones where you put your hands on the side and bring your legs and back up together at the same time then I just follow that with 5 sets of squats.
No weights just more reps.

I know I'm probably doing it wrong but I'm losing the belly fat.

 

[smasha]

Impressive, PRE never fails to amaze for the diversity of characters we have. I would describe myself more as a lapsed (because of a second child) early intermediate, I learned in a free weights gym with lots of space because it was also a dojo.

There is a 24 hour gym near my work, and it's got enough free weights to get the job done, but it soulless and all the floor space is taken up with useless machines. It's literally to find a spare few meters to do stretching.

Gyms Can not stand them.
Hate the people in them.
Must be where all the wankers get together.

I'd need to have some prog rock going anyway.
Usually they play some dumbarsed dance music in them from top 40 radio.

 

[tbartiger]

I'm doing my own exercise regime atm.

;D

5 sets of pushups followed by 5 sets of situps(these are the ones where you put your hands on the side and bring your legs and back up together at the same time then I just follow that with 5 sets of squats.
No weights just more reps.

I know I'm probably doing it wrong but I'm losing the belly fat.

No dramas with that, you are off the couch. The most important thing is that you are moving. When you feel comfortable move on to harder/heavier exercises. If you're liking the results that's great. If you're diet isn't something like above, and you are in a position to do so, you will speed up the process.

Best of luck mate.

 

[TigerForce]

Gyms Can not stand them.
Hate the people in them.
Must be where all the wankers get together.

I'd need to have some prog rock going anyway.
Usually they play some dumbarsed dance music in them from top 40 radio.

Some use too much hip hop rubbish and should be using techno music.

The only way to lose fat is to BUST THE GUT and SWEAT with the heartrate around 150bpm, and not taking light strolls on the treadmill while reading a magazine or playing touchscreen video games as some of the latest machines now have. ;D

 

[Baloo]

The only way to lose fat is to BUST THE GUT and SWEAT with the heartrate around 150bpm.

No, that's not the only way, nor is it the most effective way. But it's a great way of getting and staying fit.

 

[TigerMoz]

I have been on the Dukan program since Jan 6 with my mission to rescue back my fitness and drop 11kg. I walk daily and do a bit of cardio where I can. I can't run or put pressure on my ankle so am limited for options but using the Dukan diet I have lost 3kg's so far and am NOT going hungry.

 

[poppa x]

I'm 175cm - 5'9" in the old.

4 years ago I hit 108Kg.

I decided to use maths to reduce weight.
Calories in must be less than Calories used.
I don't excercise, but I'm active.
And I'm 64yo.

I've lost 25 Kg's in 4 years, simply be eating less.

 

[billyb#40]

I'm 175cm - 5'9" in the old.
4 years ago I hit 108Kg.
I decided to use maths to reduce weight.
Calories in must be less than Calories used.
I don't excercise, but I'm active.
And I'm 64yo.
I've lost 25 Kg's in 4 years, simply be eating less.

At this rate when you are 77 you will weigh zero.
I read this post because I thought it was the only current footy thread, WRONG

 

[JB11]

My 2c:

Train hard & heavy
Eat often
Sleep

In my experience as a footballer, weightlifter and gym owner, diet is the most important component when attempting body recomposition. D85 is spot on with his food rules. As an old coach once told me, if it comes from the ground or runs, swims or flies you're right to go. About the only exceptions are potatoes. It also the manner of eating, the number, size and make up of meals do matter.

Eat a meal roughly every two hours (6-7) per day. Each meal should contain green veg and 40ish grams of protein. Keep bread, pasta, rice and potato to a minimum.
Drink 3 litres of water per day, fruit occasionally, no soft drink, minimal alcohol.

Lift heavy weights. Get stronger. Building muscle will raise your metabolism, muscle requires more energy to function than fat does, thus more muscle = more calories consumed (As an added bonus, muscle looks better too) People always say to me that don't want to look like a bodybuilder, I say don't worry, you wont. You don't look like those guys by not wanting. They desperately want and dedicate their lives to looking that way, you won't do that.
Train heavy 3-4 days per week. Use free weights only where possible, weights sessions should include a combination of: squats, deadlifts, bench, military, chin ups, powercleans, rows. Keep reps relatively low during power session 5-8 reps will do. Do 20 rep squats at lest once a week, not only will they make you stronger, they will teach you a mental toughness you didn't know you had.
On off days do hard fast heavy cardio. Tabata thrusters repeat sprints, hill sprints, kettlebells and barbell complexes are the best cardio for you.

In October 2011 I was 108 kg fit fast and strong, I am now 83kg fitter, faster and stronger. My main lifts have increased by 10-30kg and still run the hundred in just over 12 seconds

Questions welcome

perfect

simple and effective, not need to complicate it

 

[JB11]

Gyms Can not stand them.
Hate the people in them.
Must be where all the wankers get together.

I'd need to have some prog rock going anyway.
Usually they play some dumbarsed dance music in them from top 40 radio.

you would like our gym
nothing but hard metal playing in the mornings
the people that wanted different music eventually come at a different time to train
now the morning crew only has dedicated people training no more clowns that do a set then admire themselves in the mirror