Holiday Fitness Progress

[matt123]

165cm went from 59kg - 71kg in 4-5 months
was 71kg at 9% BF.
had Glandular fever ( still do ) ... and missed out on gym for 3 weeks + bad dieting + lack of sleep = 6kg loss.

unfortunately down to 65kg now , but planning on putting 3kg this month to get ready for the next uni year.

Training , here I come!
( unfortunately still need to wait a week for glandular fever to stfu and leave me alone).

[taiga]

Agh that's the problem with being ecto with a fast metabolism, gains come off so easily.

A mate of mine was pretty much in the same situation as you, less than 10% body fat, worked hard to gain 6-8 kgs, then lost it all during exam time.

I'm lucky in the sense that I hold onto muscle very easily (which comes with holding onto fat).

[abd123]

Agh that's the problem with being ecto with a fast metabolism, gains come off so easily.

A mate of mine was pretty much in the same situation as you, less than 10% body fat, worked hard to gain 6-8 kgs, then lost it all during exam time.

I'm lucky in the sense that I hold onto muscle very easily (which comes with holding onto fat).

I know someone thats bulking on 5000 calories . I'm bulking on 3500 calories.

[taiga]

Clean or Dirty bulking?

[funkyducky]

I am so, so horribly unfit right now. Two years of no exercise apart from walking my dog = what was once muscle has been replaced by fat (+ my dog is old and blind and walks really slow, so not exactly great exercise for me). I cbf going to gym/buying equipment. I've got an ok treadmill and a rubbish exercise bike with pretty much zero tension on the highest setting. I'm on the verge of underweight/normal weight (50kg, put on about 2kg in a two whole years of no exercise and overeating, I don't gain weight easily), but my fitness level has dropped from well above average in year 10 to non-existent now. Suggestions? :S

[taiga]

OT I'm gonna do some wack shit soon with my diet haha.

Did it before and managed to lose 4kgs of non water weight in a week whilst maintaining lean mass. Hard to maintain it for longer than a week though.

If you're interested it's pretty much :
Maintenance is ~3000 cals for me roughly. Need ~250 gr protein = 1000 calories, then 300 cals of allowance for fats and complex carbs and foods to stay safe with nutrition. So 1.7k deficit on food, then 1.5 hours of cardio on a cross trainer, and 20 minutes of HIIT with compound lifting amounts to about another 2K cals which is a 3.7 kcal deficit a week which generally translates to 3.5 kgs of fat loss.

I've done it before and didn't see any noticeable side effects except for wanting more sleep. Haven't done it for more than a week in a row though because loose skin becomes a problem. That said, everyone I tell it to (aside from desperate overweight people) think it's stupid. What do y'all reckon?

BTW if any of you are interested- this is very cheap + you can pack about 18 kgs onto one of those bars
http://www.1-day.com.au/products/AA6CMN0SL

Funky, I'd just recommend running two-three times a week and recording your times/endurance. You should see significant cardio improvement quite quickly. Situps, pushups, and dips are good for training basic muscle groups and can be done at home.

Bazza, if your muscles are sore in the slightest (it's a feeling you'll learn to recognize quickly), it warrants protein.

Leg muscles in my opinion come very easily for heavy people. You're not really an ectomorph, you've got a slate which is actually pretty good for building muscle from what I can see, definitely not standard asian genetics.

My calves are huge, and I started off being able to squat (no deadlifts coz bad form), calf raise, leg press amounts which my  mates who had been gymming for months before me couldn't do. I'm not sure about the science behind it, but I assume it's just because even walking keeps your leg muscles quite active and your body needs to pack on muscle there to help support your weight.

[WhoTookMyUsername]

How much do one of those middle bars ( silve metal) weigh

Ive been doing 5x5 trying to get perfect form with bicep curls with 10 kg Per arm Weights and my arms hurt after that so i probably dont need a 20 set just yet.

Though if i have a shake each time my arms hurt itll be quite expensive, should i just try and have like a piece of meat after 5x5 at this stage?

Also is lamb fatty in comparison to beef etc?

[abd123]

Clean or Dirty bulking?

Clean for the most part for me, on fridays I have a cheat meal AKA big macs, Mmmmm. I cut my full day cheat day out because I want to mininse da fat gains , I overestimated my bmr.

The other guy uses a weight gainer shake, because he is a hard gainer what so ever. His diet is pretty clean for the most part and he tells me has trouble eating excessive foods. Its pretty hard for skinny extreme-ecto fellas to eat more than they have to .

[JellyDonut]

Agh that's the problem with being ecto with a fast metabolism, gains come off so easily.

A mate of mine was pretty much in the same situation as you, less than 10% body fat, worked hard to gain 6-8 kgs, then lost it all during exam time.

I'm lucky in the sense that I hold onto muscle very easily (which comes with holding onto fat).

I know someone thats bulking on 5000 calories . I'm bulking on 3500 calories.

What does he need 5000 calories for? More importantly, how does he eat that much?

[funkyducky]

Its pretty hard for skinny extreme-ecto fellas to eat more than they have to .

I have no idea what half of what you guys are talking about means, but maybe I'm ecto-whatever, cos I find it really difficult to eat as much as my parents keep telling me I should. I just get full really quickly and don't feel like eating at all when I'm full, and I'm very aware of when I need to eat and when I don't.

[kensan]

I`m in Japan so eating out everyday     But I am going to the same gym as my grandparents go to and am working out 3 times a week. I`ve lost 3kg though    Probably because my diet is so different, not as much protein and vegetables.
I did buy some protein powder. 3600 Yen for 360g. That`s about 45 dollars haha, such a rip off.

Clean or Dirty bulking?

Dirty works... it`s just really hard to cut afterwards apparently. If your ecto it might be a good idea but if your meso then just go with clean since metabolism isn`t that high. I`m ecto, so hard to make gains   So slow haha

@Bazza16   I would take protein after every workout. The first time you workout you will probably be very sore the day after. But usually your body gets used to it and it won`t be too sore after workouts. There is a thing called DOMS (Delayed onset muscle soreness), some people get it after every workout, some don`t. It`s just soreness you get after working out that lasts for a couple of days. But yeah anyway, have some form of protein and some simple carbs right after every workout
Lamb is much more fatty no matter what the body part, beef is the healthier option.

@funkyducky    Ectomorph means you are natually thin and have high metabolism (meaning you can eat whatever and not put on weight) If you want to build general fitness then maybe you could try swimming as well?

[WhoTookMyUsername]

For fitness first do i have to attend the first program?

[pineapple21]

I was planning on getting fit these holidays but instead went to India and put on a few kilos.

Now I've been going for runs and swims but nothings really happening. I try to limit carb intake but it doesn't seem to be doing much. What now?

[matt123]

OT I'm gonna do some wack shit soon with my diet haha.

Did it before and managed to lose 4kgs of non water weight in a week whilst maintaining lean mass. Hard to maintain it for longer than a week though.

If you're interested it's pretty much :
Maintenance is ~3000 cals for me roughly. Need ~250 gr protein = 1000 calories, then 300 cals of allowance for fats and complex carbs and foods to stay safe with nutrition. So 1.7k deficit on food, then 1.5 hours of cardio on a cross trainer, and 20 minutes of HIIT with compound lifting amounts to about another 2K cals which is a 3.7 kcal deficit a week which generally translates to 3.5 kgs of fat loss.

I've done it before and didn't see any noticeable side effects except for wanting more sleep. Haven't done it for more than a week in a row though because loose skin becomes a problem. That said, everyone I tell it to (aside from desperate overweight people) think it's stupid. What do y'all reckon?

BTW if any of you are interested- this is very cheap + you can pack about 18 kgs onto one of those bars
http://www.1-day.com.au/products/AA6CMN0SL

Funky, I'd just recommend running two-three times a week and recording your times/endurance. You should see significant cardio improvement quite quickly. Situps, pushups, and dips are good for training basic muscle groups and can be done at home.

Bazza, if your muscles are sore in the slightest (it's a feeling you'll learn to recognize quickly), it warrants protein.

Leg muscles in my opinion come very easily for heavy people. You're not really an ectomorph, you've got a slate which is actually pretty good for building muscle from what I can see, definitely not standard asian genetics.

My calves are huge, and I started off being able to squat (no deadlifts coz bad form), calf raise, leg press amounts which my  mates who had been gymming for months before me couldn't do. I'm not sure about the science behind it, but I assume it's just because even walking keeps your leg muscles quite active and your body needs to pack on muscle there to help support your weight.

1. Personally i think its a bad idea. Im a personal trainer and we never recommend people to do that much cardio once trying to maintain muscle. 1.5 hours of cross trainer . wtf man! haha ... cardio is catabolic ( except High intensity training). I never ever do cardio , and if i was to , id stick to only high intensity.

2.  the other thing is , i think its too much stress on the body. If i was to do cardio  , there would be no energy left for weights and a massive lactic acid build up.

3. in regards to the link .... unless your only doing dumbbell curls . 18kg is useless. Shoulder press , chest press , shoulder flies , chest flies all need alot more weight .. so do lunges and tricep skullcrushers.

4. YOU SHOULD DEADLIFT ... practice in front of a mirror . you'll get the form right eventually.

[matt123]

I was planning on getting fit these holidays but instead went to India and put on a few kilos.

Now I've been going for runs and swims but nothings really happening. I try to limit carb intake but it doesn't seem to be doing much. What now?

what is your goal? to lose weight? or to put on? or to get fit.
"fitness" isnt something you will notice. it will take months and months of training to become "fit" from an unfit state.
you will overtime notice increased stamina , endurance etc.