No Pain No Gain / Team 11 - July Fat Loss Comp

[bglorioso]

Foot still hurts like hell but I'm feeling great. Hit the gym yesterday and powered through some squats/deads and a few misc isolation lifts. Today my normal gym is closed so I went with a friend and did an upper body assortment harder than I've ever gone before. Laid out on the beach for a bit (feels a lot better doing this being 45 lbs lighter than last year!). Finished the afternoon with some delicious grilled chicken.

The scale also looked great this morning, though I'll wait until any official weigh-ins before getting too excited . Hope you all also enjoyed the holiday!

[krete77]

i run dis bish likeaboss.gif

[Dutchie1972]

TRAINING

Standing shoulder press (bar 12.5 kg):
10xbar, 5x7.5, 5x10
5x5x12.5
10x2.5

DB shoulder press (incl.):
12x8
12x10, 10x10, 8x10, 8x10


Tate press:
12x8, 10x8, 8x8, 8x8


Hammer curl:
12x8, 10x8, 8x8, 8x8

One arm row (Smith Machine, bar 12.5 kg)
12x10
10x12.5
8x15

Prawn:
3x20

Stretching lower body + foam roll.

DIET
PWO: 12 gr protein powder,25 gr prunes (108 cal, 10.6 prot, 17 carbs, 0.1 fat)
PWO: 100 gr turkey breast. (98 cal, 20 prot, 0.6 carbs, 1.6 fat), 220 gr melon (41.8 cal, 2.2 prot, 6.3 carbs, 0 fat)
Meal 1: 250 gr quark, 40 gr oats, 18 gr protein powder (375 cal, 46 prot, 34 carbs, 3.5 fat)

Cheat meal at my friends place. Well, the meal was not reallly the cheating part - it was the alcohol that made it a cheat.

Weight: 79.7 kg

[Dutchie1972]

DIET: 1482 cal, 110 prot, 146 carbs, 48 fat
Meal 1: 77 gr avocado, 100 gr tomato, 2 toast (241 cal, 7 prot, 26.5 carbs, 13.5 fat)
Meal 2: 250 gr quark, 40 gr oats, 28 gr protein powder (396.3 cal, 53.9 prot, 31.4 carbs, 3.1 fat)
Meal 3: 87 gr avocado, 100 gr tomato, 2 toast (257 cal, 7.2 prot 27.3 carbs, 15 fat)
Meal 4: 2 toast, 2 fried eggs, egg whites (319 cal, 24.3 prot, 17.3 carbs, 16.2 fat)
Snack: 100 gr prunes (106 cal, 1.5 prot, 43 carbs, 0.3 fat)
Snack: 18 gr protein powder (72 cal, 15.4 prot, 0.8 carbs, 0 fat)

Weight: 80.4 kg

[Dutchie1972]

Foot still hurts like hell but I'm feeling great. Hit the gym yesterday and powered through some squats/deads and a few misc isolation lifts. Today my normal gym is closed so I went with a friend and did an upper body assortment harder than I've ever gone before. Laid out on the beach for a bit (feels a lot better doing this being 45 lbs lighter than last year!). Finished the afternoon with some delicious grilled chicken.

The scale also looked great this morning, though I'll wait until any official weigh-ins before getting too excited . Hope you all also enjoyed the holiday!

Wish I was on the BEACH!!!!!!!!!!!!

[steffir]

Great job everyone!!! Ive been really good on both training and diet front. Except tonight i had a cheat with some nuts...im going on a nut ban now though because i have zero self control so its easier just to say no altogether. It takes out the guess work

I also weighed today. Looking good bring on Sunday!! Also took some monthly update pics...photos never lie and I can see some great improvements

[phoenixr2]

Remember to PM team captain AND NOSCOP3 guys! updates on 08, July.

[Dutchie1972]

Hi there,

So, we have finished the first week. I did pretty well diet wise and went from 83 kg to 80 kg. That is mostly the water weight that I gained in Washington DC but hey, a loss is a loss!

My new work-out for the coming 8 weeks is power focused: Im going for 8 sets of 20 seconds, with 10 seconds rest in between. That is going to burn my muscles!!!!!! Im also going to do a bit more cardio and stretching. PT gave me a gift - a pink interval timer. Loool, his gifts are always a curse, there will be zero excuses for going off the training schedule.

How have you all been doing?

[steffir]

Down to 85!!!!!!

[steffir]

Hi there,

So, we have finished the first week. I did pretty well diet wise and went from 83 kg to 80 kg. That is mostly the water weight that I gained in Washington DC but hey, a loss is a loss!

My new work-out for the coming 8 weeks is power focused: Im going for 8 sets of 20 seconds, with 10 seconds rest in between. That is going to burn my muscles!!!!!! Im also going to do a bit more cardio and stretching. PT gave me a gift - a pink interval timer. Loool, his gifts are always a curse, there will be zero excuses for going off the training schedule.

How have you all been doing?

A loss is a loss!!! Thats fantastic

[Dutchie1972]

Down to 85!!!!!!

Great start! Go girl, keep going,

[bglorioso]

194 this morning. Keep up the good work everyone!

[habib123]

I've been lazy lately, haven't been to gym in a week... i feel so bad. Dropped half a kilo only, time to get my game up now.

[Dutchie1972]

TRAINING

8 sets of 20 sec, with 10 sec rest
Push-ups
Incl. chest press Smith Machine wide grip: 5 kg
DB chest press bench: 4 kg
Pulley chest: 2.5 kg
Rubber band, disc ball, pulll chest: 4x12
Crunch normal
Crunch legs

Treadmill 30 minutes, 6.8 km/h
- 5 min, 1.5%
- 5 min, 2.5%
- 5 min, 3%
- 5 min 3.5%
- 5 min, 3%
- 5 min, 2.5%

Started my new training plan. Its a different sensation doing everything 8x 20 seconds with timed rests! I really burnt my chest.

And now its Bosssssssssssssssssss time. Springsteen is playing in Zurich tonight and Im very excited. I saw the opening show in Seville (Spain) which was fantastic.

[AnderJoy]

Good job on working out and watching your diet, guys!!

It's been incredibly hot here, so my appetite was somewhat curbed...Although drinking beer didn't actually help the weight loss Anyhow, I was working out pretty regularly, despite the fact that my foot is still killing me. One good thing that came out of this trauma - I can now do 8 push-ups on one leg

As for stats, my weight is down to 71.5.

[bglorioso]

Hey all,

Hope everyone is tearin it up this week. I decided to start the couch to 5k program to make sure I was getting some cardio work into my routine regularly. I've also been really liking starting strength. AllPros beginner routine was great for building up some endurance but it's so satisfying seeing more rapid strength development.

Weighed in at 192 this morning, plan on keeping the diet in check and drinking crazy amounts of water to hit the point cap for us again on Sunday!

[mkdo]

Team AlphaSquat checking in guys. Man, this thread is a lot more active than hours haha. Good to see everybody keeping at it.

[Dutchie1972]

Hi there, the new training plan is killing me! It sounds so easy but 8 sets of 20 secs results in a tremendous burn! And there is no escape: the interval timer is relentless, impossible to cheat with longer rests, ha, ha.

[mkdo]

Hi there, the new training plan is killing me! It sounds so easy but 8 sets of 20 secs results in a tremendous burn! And there is no escape: the interval timer is relentless, impossible to cheat with longer rests, ha, ha.

It doesn't sound easy at all @@

[Dutchie1972]

Im still at 80 kg, which is fine given my big loss in the first week.

I finished the first week of my new programme. I enjoy doing it. The work-outs are short (5x30 minutes) but intense. Did legs on Wednesday and nearly puked - my calves are still suffering. In the coming week Im going to increase the weights of some of the exercises now that Ive got a sense of what 8x20 feels like.

How did the rest of the team do? Should we make an effort to post more regularly to keep the momentum going?

[bglorioso]

Hey all!

Down to 192 this week. My diet was great this past week (except for my Friday night 5-guys cheat meal, which still left me at maintenance for the day). My workouts have been going well too. Finished up the first week of couch to 5k on my cardio days and the first full week of starting strength. I wish I had begun with starting strength back in January when I first started working out!

Back to the grind this week, hoping to hit 190 by the next weigh-in which will bring me to 50 lbs lost since I started my cut at the end of January.

Hope everyone else is doing well, love the updates Dutchie.

[steffir]

Hi Team!!!
Been in france for three days ... not great on the diet/exercise front ... damn they eat a lot of cheese and bread there and drink wine ... I told my friend I was gluten free so I'd be cool with fruit and veg for the weekend hoping that she wouldn't force cheese on me with my fruit or veg.... she went out and bought an entire months supply of gluten free everything from pasta to chocolate to flour (for homemade pizzas) to baguettes ... hahaha oh man! she was so excited she even bought a gluten-free cookbook so she could make me stuff...how do you say no?! i didn't over eat though ... just I don't usually eat that many carbs...
Anyhow...will weigh tomorrow morning as not such a great idea tonight I don't think...

[AnderJoy]

Hi all!

Glad to hear everyone is still going strong I haven't been able to work out much this week, but did lots of walking around the city and swimming. Active rest rocks! Weight-wise, I'm thrilled - I've finally seen the first 6 on my scale, I'm down to 69.5.

[steffir]

hi all!

Glad to hear everyone is still going strong i haven't been able to work out much this week, but did lots of walking around the city and swimming. Active rest rocks! Weight-wise, i'm thrilled - i've finally seen the first 6 on my scale, i'm down to 69.5.

omg that is amazing!!! Go you :d :d :d such inspiration!!!

[Dutchie1972]

Hi all!

Glad to hear everyone is still going strong I haven't been able to work out much this week, but did lots of walking around the city and swimming. Active rest rocks! Weight-wise, I'm thrilled - I've finally seen the first 6 on my scale, I'm down to 69.5.

Cool - good progress here! Its great to see the first 6!

[Dutchie1972]

Hi Team!!!
Been in france for three days ... not great on the diet/exercise front ... damn they eat a lot of cheese and bread there and drink wine ... I told my friend I was gluten free so I'd be cool with fruit and veg for the weekend hoping that she wouldn't force cheese on me with my fruit or veg.... she went out and bought an entire months supply of gluten free everything from pasta to chocolate to flour (for homemade pizzas) to baguettes ... hahaha oh man! she was so excited she even bought a gluten-free cookbook so she could make me stuff...how do you say no?! i didn't over eat though ... just I don't usually eat that many carbs...
Anyhow...will weigh tomorrow morning as not such a great idea tonight I don't think...

Did you recover from your trip to France?

[Dutchie1972]

TRAINING

all: 8x20 seconds (10 sec rest)
Bent-over row (Smith Machine)
Inverted row
Cable row
Straight arm pull down
DB Shoulder press neutral grip
Crunch side
Cable crunch

Weight down to 79.8 kg. Thats pretty good for me, considering that I havent tracked my calories in the past week. Back in my normal routine now.

[Dutchie1972]

TRAINING
all: 8x20 seconds (10 sec rest)

Shoulder press, wide grip (SM): 4x10, 4x5
Upright row (SM): 5
DB Side raise: 2 kg
High pulley; 5 kg
Shrugs (SM), back; 5 kg
Shrugs (DB): 6 kg

Down to 79.5 kg.

[Dutchie1972]

TRAINING

8x 20 secs (10 secs rest)
Lying tricep EZ-bar extension: 2.5 kg
Tricep push down (cable): 1x12.5, 7x15 kg
Reverse grip triceps push down (cable): 10 kg
EZ-bar curl: 2.5 kg
Incl. DB curl: 2x6 kg, 6x4 kg
Hammer curl: 6x 12 reps, 4 kg
Standing BB behind the back wrist curl: 2.5 kg
Palms down DB wrist curl over bench: 2 kg

Treadmill, 32 minutes
4x 4 min at 7 km/h, 0.5%, 4 min at 9.5 km/h

Food: 79.7 kg, 1700 cal, 168 prot, 153 carbs, 41 fat
PWO: 12 gr protein powder,25 gr prunes (108 cal, 10.6 prot, 17 carbs, 0.1 fat)
PWO: 250 gr quark, 40 gr oats, 18 gr protein powder (375 cal, 46 prot, 34 carbs, 3.5 fat)
Meal 1: 110 gr chicken, 70 gr avocado, 120 gr tomatoes, 90 gr apricots (359 cal, 37.9 prot, 20.8 carbs, 14.8 fat)
Meal 2: 100 gr cherries, 190 gr melon,90 gr apricots (171 cal, 4 prot, 45.7 carbs, 1 fat)
Meal 3: 110 gr chicken, 80 gr avocado, 100 gr tomatoes (328 cal, 36.6 prot, 10.7 carbs, 15.8 fat)
Meal 4: 90 gr apricots, 300 gr tomatoes, 2 toast, peanut butter (323 cal, 13.7 prot, 40.5 carbs, 5.5 fat)
Snack: 100 gr turkey breast (96 cal, 20 prot, 0.5 carbs, 0.8 fat)

Got a nice burn in my arms. The sounds system didnt work today so the gym was very quiet - apart from the beeps of my interval timer and the - OUCH - after every set,

[Dutchie1972]

I was figuring out by when I can realistically be back at a weight below 70 kgs. Concluded that I can get down to below 75 kg by mid September, and below 70 kg by mid October. Thats pretty cool - my winter clothes will fit again, he, he.

This goes of course beyond the month of July challenge. If there is anybody out there with similar goals, who would like to share a thread till mid October, send me a PM. The idea is to post regularly!