Operation Welterweight Part II - I'm serious this time!!

[Beeston Brawler]

Rather than bumping my lame thread from last time, I've decided to start a new one.

I was up at 13 stone and started doing alright training wise but my diet was gash and struggled to get below 12st.

Does anyone have any advice as to what to eat/not to eat?

It's because I do a fair bit of training (and walking rather than driving) that I can get away with eating pork specials and homemade pizzas plus a beer or two most nights, but it's become part of my routine and has got to go :lol:

I've got a fair idea as to what exercises to do..... along the lines of

10 mins/5k cycle warm up followed by stretches

Various weights

3 x 12 150kg leg press
3 x 12 50kg hamstring curls
3 x 12 50kg lat pulldown
3 x 12 30kg bicep curls
3 x 12 50kg shoulder press

Onto the interval training, I tend to do 10 x 1 minute on the treadmill at 12kph at 5% incline followed by a minute of walking at 6kph with no incline.

Core - need to add this (any advice)

Then to keep the HR going I go on the bikes for ten minutes or so and finish with a swim (500m or so).

Usually do this 3/4 times a week but would like to up it a bit..... I tend to stay away from classes and stuff because you spend too much time warming up and talking rather than grafting :roll:

Thanks in advance :hi:

[Bog Cleaner]

Try going teetotal for a couple of months, see what effect it has.

[Beeston Brawler]

What :yikes

I can cut down quite a bit, say from a couple of cans a night (Mon-Thur & Sunday) and double/treble that on a Friday/Saturday to nothing through the week at all and just a few at the weekend quite easily if I put my mind to it..... but need a beer at the weekend :lol:

Had a decent session in the gym earlier today..... is it better to do it all in one go or get up and go for a run first thing (say 2 miles) and do slightly less later on?

[Beeston Brawler]

Medial ligament tear and a strained cruciate :-(

[Bog Cleaner]

Medial ligament tear and a strained cruciate :-(

Playing rugby?

[DonBoxer]

Rather than lifting weights you want to be cutting out the shit and saving the few beers for one night on a weekend ( thats not the few would would have drank every night added up , just a few).

Concentrate on cardio work if your in the gym and try to lift small weights with multiple reps this should burn calories.
You realy need to be loosing weight before attempting to put on muscle. Too much lifting will make it very hard for you to drop down to WW.

Good Luck. May the force be with you.

[Beeston Brawler]

Playing rugby?

Nah, playing five a side.

Never got injured playing rugby..... but I'm a walking accident when it comes to football.

Rather than lifting weights you want to be cutting out the shit and saving the few beers for one night on a weekend ( thats not the few would would have drank every night added up , just a few).

Concentrate on cardio work if your in the gym and try to lift small weights with multiple reps this should burn calories.
You realy need to be loosing weight before attempting to put on muscle. Too much lifting will make it very hard for you to drop down to WW.

Good Luck. May the force be with you.

My diet has been good this week, no junk food and hardly any ale.

Are the weights I'm lifting too heavy?

[DonBoxer]

Rather than bumping my lame thread from last time, I've decided to start a new one.

I was up at 13 stone and started doing alright training wise but my diet was gash and struggled to get below 12st.

Does anyone have any advice as to what to eat/not to eat?

It's because I do a fair bit of training (and walking rather than driving) that I can get away with eating pork specials and homemade pizzas plus a beer or two most nights, but it's become part of my routine and has got to go :lol:

I've got a fair idea as to what exercises to do..... along the lines of

10 mins/5k cycle warm up followed by stretches

Various weights

3 x 12 150kg leg press
3 x 12 50kg hamstring curls
3 x 12 50kg lat pulldown
3 x 12 30kg bicep curls
3 x 12 50kg shoulder press

Onto the interval training, I tend to do 10 x 1 minute on the treadmill at 12kph at 5% incline followed by a minute of walking at 6kph with no incline.

Core - need to add this (any advice)

Then to keep the HR going I go on the bikes for ten minutes or so and finish with a swim (500m or so).

Usually do this 3/4 times a week but would like to up it a bit..... I tend to stay away from classes and stuff because you spend too much time warming up and talking rather than grafting :roll:

Thanks in advance :hi:



In my opinion they are if you want to drop that much weight but i am no gym instructor or boxing trainer. To loose weight but keep muscle tone i would think your better off halving all those weights and doubling the reps . Maybe pop into a boxing gym and ask their opinion , although i am sure if enough people on here give you some feed back you should be fine. Good work laying off the junk food , keep it up and i am sure you will make it:thumbsup.

[Beeston Brawler]

Finally been cleared to start doing something more substantial than walking.

Roll on Monday :happy

[Beeston Brawler]

Managed to get injured again playing football, with Christmas and loads of family birthdays I'm up at nearly 14st :yikes

Finally managed to start running again this morning.

I decided to go before breakfast and managed four miles, took me 40mins or so without really pushing myself.

Would I be better eating breakfast and then training?

I'm on the wagon for three months and am back on the diet..... want to be down to 12st by the first week in April.

Let's see how I go :nut

[BUMPY KNUCKLES]

your 14 stone , are you still tryna make welterweight lol ?

[Beeston Brawler]

your 14 stone , are you still tryna make welterweight lol ?

Eventually.

I'll get weighed every couple of weeks to see where I am..... by the middle of the summer I think it's realistic.

[BUMPY KNUCKLES]

Eventually.

I'll get weighed every couple of weeks to see where I am..... by the middle of the summer I think it's realistic.

Good luck man , you long distance running or sprints etc ??

[Beeston Brawler]

A bit of both but mainly long distance, I'm doing a half marathon in May.

My ideal weight is around 154 to 160 but I'd like to get down below that and bulk back up a small amount rather than truly to do both at once.

[Bog Cleaner]

Reading a few of your comments on this and your original thread I have a feeling that your mindset needs altering if you are going to achieve and maintain change.

I'm no expert and there are people on this training forum who know a lot more than me so I am not trying to insult or patronise you by making the comment above and I may be mistaken.

I'll elaborate on what I mean when I have time.

[Bog Cleaner]

Are you sure Welterweight would be a healthy weight for you? I ask this because reading through your original thread it was some time ago when your weight was this low.

Reading through this and your original thread it seems as if you overcomplicate things and make too many excuses.

If you take some time to read through the nutrition thread on here it could help you a lot. I was in a bad state a couple of years ago mentally and physically after reading that thread I went from 15st to 13st with no exercise.

From my experience when I started eating properly and educated myself on the affects of alcohol I had a lot more control, gorging myself at Christmas and other special occasions doesn't have the same appeal now I am more in control.

If you combine good nutrition with a bit of cardio to start off I'm sure will see positive results.

[Beeston Brawler]

I'll have a read of the nutrition thread, thanks.

I had a check weigh-in just after I bumped this thread and was 13st 8lbs..... lighter than I was thinking.

Got weighed after the gym today and was 12st 7lbs..... after a monster session, so really I'm about 12st 10lbs or so.

My diet is alright now, no junk food and I'm eating little and often which has helped get rid of cravings.

Can tell that I've lost some, my clothes fit better and I'm more alert first thing on a morning.

Thinking about it more, because I'm so thick set a weight of around 11 to 11 1/2st is more realistic and healthy..... and instead concentrate on basic fitness.

A lad who I used to play with showed me some core strength exercises to work on which have helped and I'm spending time in the pool too, before I was just running my arse off, lifting loads of weights and generally getting fed up and wasn't looking forward to training.