Thanks! The more i look at them i can notice some difference actually, I hope the next 12 week update will show a bit better!
Thats good to know how the posture will probably be helped by general weight loss and weight lifting - I am doing something called "glute bridges" to try and make a start on the ATP but i suspect its going to be not much help until the guts gone..
Will keep on updating weekly and new pics in about 10 weeks.
Appreciate the sub.
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07-22-2020, 12:20 PM #31
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07-22-2020, 12:23 PM #32
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Cheers! thats so true, it took years to get into this state, I have accepted its going to take years to fully undo the damage. But yeah for sure! will check your log too.
feeling good today, a month ago today i mentioned how i just bought some 25kg dumbells but could not use them for much yet - yesterday i did them for 3 x 10 on the bench so that was a goal for me hit.
I have to prioritize fat loss but seeing some strength gains makes me feel better than the weight loss in some ways.
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07-22-2020, 12:34 PM #33
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07-22-2020, 12:41 PM #34
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07-23-2020, 03:50 AM #35
Progress pics are a lifesaver, especially if you have a lot to lose and you don't feel you look different day to day
Glute bridges are a great way to strengthen your posterior chain and it'll absolutely help you long before the gut is gone! You'll have much more opposing strength to balance out the weight on your belly so it should definitely make a difference
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07-23-2020, 10:02 AM #36
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Thanks Brownbear!
Thats a really good point about the gut needing more strength to counter, had not thought about that but it makes sense..Really uncomfortable to to right now as just a part of my back and my pelvis is all that makes contact with the floor but will persevere with them.
Cycled 10kms in 20 mins on the static bike yesterday keeping to 90 RPM. Thats a new record for me but i hate cardio lol..
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07-29-2020, 01:17 AM #37
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Weigh in today, week 19
Start weight - 22 stone 1 lb
Last week Weigh in - 19 stone 4.0lbs
Current weight - 19 stone 0.5lbs
Total Loss to date - 42.5 lbs
A massive weight loss of three and a half pounds this week, I can only assume its because I had a little extra water weight last week and should have lost more then than i did and its now showing this week, either way i am happy - this makes over three stone lost as of today! I have slightly adjusted total pounds lost as i messed up the calculations - total weight loss is 42.5 lbs...Can i make next week 20 consecutive weeks of weight loss and get into the 18s? I will certainly try!
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07-31-2020, 06:41 AM #38
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07-31-2020, 06:43 AM #39
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07-31-2020, 01:11 PM #40
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08-03-2020, 08:30 AM #41
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Today is a great day - i hit a good milestone of over 3 stone lost! i started this at 22 stone 2 lbs, as of today i am 18 stone 13.5 lbs.
My BMI has dropped from 43.4 to 37 today, i think this is the first time i have seen 18 on the scales for over five years.
I still have a long way to go, and today isnt even official weight in day but im happy and wanted to document it..
3 stone down, 5 more to go!
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08-04-2020, 01:29 AM #42
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08-04-2020, 04:15 AM #43
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Thanks mate! on non workout days i aim for about 2000 - but sometimes have 1900ish - on workout days i eat a bit extra say 2100 - 2200 , thats pretty much an extra single scoop protein shake before and after workout that accounts for that.
I didnt want to go to low on the calories as i have such a lot to lose, 1800 calories would be the lowest i ever go no matter what so when weightloss stops will have to try and up intensity - but I hope i will continue to see good weightloss for a while yet on these calories.
I have over doubled my strength and added some lean mass whilst on this weight loss thing doing this - but strength gains are starting to slow now. Must have been newbie gains.
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08-05-2020, 12:08 AM #44
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Weigh in today, week 20
Start weight - 22 stone 1 lb
Last week Weigh in - 19 stone 0.5lbs
Current weight - 18 stone 12.5lbs
Total Loss to date - 44.5 lbs
Well today is a milestone or a couple of reasons, its week 20 (weeks are flying past) and i am under 19 stone for the first time in years. 2 lbs weight loss this week - perfect..thats 20 consecutive weeks of weight loss - I know i will plateau at some point and im not particularly looking forward to that but its just another part of the process. I will not fail.
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08-05-2020, 12:50 AM #45
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08-05-2020, 03:42 AM #46
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Cheers mate, i dont want to get too cocky lol - I think I have done well but know I have a ton of work left to do..I think my motivation and discipline has been excellent these 20 weeks, but I have seen constant progress - the real challenge comes when i get weeks of not seeming to get anywhere.
Have stagnated a bit on strength last two workouts, so have decided to lower weight 50% from say 30kg dumbells to 20kg.. But lift with much better form and have a pause of one second during lift for a few weeks.
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08-05-2020, 04:16 AM #47
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You are doing great man. With us on our deficits we can only expect so much as far as strength progression goes. But we have to remind ourselves we are building/maintaining muscle to keep the calorie burn up. I'm close to where I was years ago last time I did this big of a cut. Going to see things through this time and not just stop when I'm the weight I want to be. Plan on adding some mass once I'm done cutting.
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08-05-2020, 09:31 AM #48
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Cheers mate, yeah thats true - its funny i started all this with the number one goal of losing weight , it still stands true but i am caring more and more about strength and lean mass gains too. We will get there for sure - it will be nice to get to target weight and be able to do a long slow bulk - i plan to get to 180 lbs, then a long slow bulk to 200 aiming to gain half a pound a week max, then back to 180 and repeat.
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08-05-2020, 09:59 AM #49
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08-05-2020, 01:29 PM #50
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08-06-2020, 07:49 AM #51
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I just did a lbs to stone conversion and thats under 13 stone - for my frame i dont think that will happen. 190, 195 probably more realistic for me.
Todays workout was interesting..overhead press no progress..same as last week. Bentover row i noticed stagnating so i dropped weight 20% - i could feel i was able to engage my back more, I do a farmers walk afterwards - usually i can only do one lap of the garden but today i managed two. I think i used my back muscles more for the row this week and so my arms were less fatigued and let me do a second FW.
I always like to try and progress each time so its hard to drop the weight, but in this case it might be the right thing to do.
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08-06-2020, 08:01 AM #52
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08-08-2020, 07:20 AM #53
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Cheers mate! yeah it sucked dropping the weight for sure, but I think im hitting the targeted muscles better so its probably going to serve me better long term i hope! I have a good selection of fixed weight hex dumbells 5,8,10,15,17.5,20,25,30 kgs..But im finding the step up from 25kg to 30kg a tough one...I might actually duct tape some 1.25kg iron discs i have laying about to the 25s lol..I can do 3 x 10 with them, yet the 30s seem to fatigue me so much faster - i kinda feel i do need an inbetween..
Cracking workout today, hottest day of the year and did what i needed to do - gf saw me dripping in sweat from head to toe and thinks i am mental doing it in this weather, but its this kind of thing that proves to myself that im ready, this time is different., good form and ROM with each exercise, and added an extra farmers walk.Last edited by RandyMcFlab; 08-08-2020 at 07:27 AM.
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08-08-2020, 07:44 AM #54
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08-08-2020, 08:57 AM #55
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Haha very true! yeah winter will actually be nice to workout in for sure!
When i use the 30s I can do 8 shakey reps for the first set, and then i feel like i need to drop back down to 25s - getting them into position is the hard bit but have watched some technique videos for that. Maybe taping 2 x 1.25kg to each 25kg is the way to go.
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08-08-2020, 02:25 PM #56
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08-09-2020, 07:08 AM #57
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08-11-2020, 04:06 AM #58
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08-11-2020, 06:12 AM #59
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08-11-2020, 06:52 AM #60
- Join Date: Dec 2014
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Resistance bands seem pretty effective acctualy , tricep pull downs over a strong door feels good anyway! The lat pulldown machine is one thing i miss from the gym.
Will do mate, cant wait for it arrive now i just hope it goes without problems as it was a while ago i orderd!
Workout flat out sucked today, 2 reps down across the board on everything on third set , feels like im going backwards on strength - but the last few nights its been 29 degrees in my room, its damn hot today, and i walked 5k steps this morning holding fairly heavy shopping so i hope its just down to a combination of things..
Weigh in tomorrow but as of yesterday I had gained 3/4 a lb, not slipped on diet so may be waterweight from diet lemonade that we drink when its very hot..Kinda feeling a bit ****ty with this week but the hard weeks will only make the final result more sweet.Last edited by RandyMcFlab; 08-11-2020 at 09:08 AM.
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