AFF Weight Gain/Loss Program

[blueoval]

Originally Posted by FPV8U

LMAO!

Im looking forward to our off season so i can start doing a few more classes as something different for a while.

Just going in to lift specific weights on any given day gets to be a bit of a snooze sometimes, i won't be stopping that but i'll have other things to look do there during the week aswell.

Oh definitely mate. You gotta mix things up or you will get bored and you muscles will adapt and reduce any progress you make. RPM is killer for cardio, consider other classes, boxing, body combat or even do a PT pack with a trainer to maximize your workouts.

[Road Games]

Hi all Dazzler here clocking in for some inspiration

[blueoval]

Dazzler - what kind of inspiration do you need bloke?

[Road Games]

I have shelved the grog BIG time .. i have an up n go for brekkie at 4.30am .. then something hot for smoko around 9am then Muesli or cereal around 1pm and home by 4.30 ... where i have fruit or sangas for tea and decaffeinated coffee.

Problem is since i have been driving the trucks i have actually put on weight , even though i now eat healthier and drink 3L of water a day ????

Exercise is lacking obviously :(

[blueoval]

Originally Posted by XR6menace

I have shelved the grog BIG time .. i have an up n go for brekkie at 4.30am .. then something hot for smoko around 9am then Muesli or cereal around 1pm and home by 4.30 ... where i have fruit or sangas for tea and decaffeinated coffee.

Problem is since i have been driving the trucks i have actually put on weight , even though i now eat healthier and drink 3L of water a day ????

Exercise is lacking obviously :(

Being in your work industry makes it difficult to exercise. By the sounds of it, the only way to help reduce some weight it choose your food more carefully. The booze isn't going to help, but you have decided to remove that from your diet which is an excellent thing. Great start.

Just a few tips from what you are telling us are:

Be careful of the Up'n'Go breakfasts in a drink box as some of these are laced with additional sugar.

Instead of eating white bread, change it to a seeded bread or whole grain bread as white bread just adds fat like no other. Rye bread is another good alternative.

With your coffee if you have sugars, just go down to half a teaspoon or 1 teaspoon at the most.

Reducing sugars and processed foods will help greatly. Increase your natural foods like fruits and vegetables. Reduce your salt on your food. If you can, remove it out all together.

Keep your water intake up as your doing. And only have the occasional alcoholic beverage on special occasion. For instance as a reward to yourself after a month of carefully watching what you eat.

Your choices start with what you put in your mouth. Consider your dietary intake with everything you eat and drink and remember that it's virtually impossible for you to exercise to burn the bad things off with your occupation. So it makes dietary intake far more important.

Now don't expect miracles to happen, without exercise it will be a slower process to achieve results, but if you stick to your guns, your body will get used to it and you will notice your clothes feeling bigger.

[XR6_661]

Still bustin my small a$$ at the gym…

Eating more and hitting the protes now big time…Anyone want free tickets to the gun show ;-)

Still doing my 3 day split routine, arms each day. Need to get my stomach sorted out…No abs yet god dammit. Been meaning to get my measurements taken again.

Gym helps with my mountain biking now too…Can throw the bike around better and have more control through my legs. Oh, and no more hand pump!

[Road Games]

Cheers Blue oval .. damn i wanted pizza for tea LOL....

OK fresh start 108kg.. watch this space !

[FPV8U]

Second RPM session tonight, has been upped to 1 hour from 45 minutes and those extra two songs ontop of a very phisical game of Gridiron yesterday is a hell of a combo, rather sore right now!

The positive is that im already feeling very impressive gains, made the 45 minute mark quite comfortably compared to last time when we were already warming down and felt sick.

Keep it up guys, work hard for those goals and make them happen.

[blueoval]

We have 1 hour session for rpm as well twice a week. It's usually harder and unpredictable than regular rpm. Worthwhile if u want a challenge.

[Road Games]

105 kg

[XR6_661]

http://www.youtube.com/watch?v=qycvOtuM4ww

bit of a laugh for us gym junkies.

[galaxy xr8]

If he can do 165 kg x 8 I'll go he, what a load of bullock's, sounds like a typical body builder .

[EVL BOS]

havent posted my progress for a while!

I now weigh 78.5kg's brings my total since feb 17th 2010 to 44kgs LOST!!!

im now slowly growing muscle and noticing changes every day!

and to everyone who has posted their progress in here great work guys! and keep up the hard work! it isn't easy but the benefits far out weigh the negatives

[DBourne]

Originally Posted by EVL BOS

.. the benefits far out weigh the negatives

Very true, and nice pun

Great work pal

[FPV8U]

Great work EVLBOS, 44kg is a massive effort that you must be very proud of!

[CAT600]

Wow 44kg, that is an awesome job right there, well done!

Daniel

[EVL BOS]

thanks guys yeah i am very happy!!! put it this way never going back!

[blueoval]

awesome work EVL. Thats positive news.

[GT]

OMG! 44 kgs is phenomenal, so huge pat on the back to you. You must be feeling fantastic! I've lost 14 kgs and thought I was doing brilliantly but pale next to your effort! Really well done.

GT

[blueoval]

Everyone loses weight differently. But in the end as long as you are feeling better and are being more active because of it. It's a win-win situation. Too may people die of heart disease and other weight related issues. Leading a healthy life is the best way.

[EVL BOS]

Originally Posted by blueoval

Everyone loses weight differently. But in the end as long as you are feeling better and are being more active because of it. It's a win-win situation. Too may people die of heart disease and other weight related issues. Leading a healthy life is the best way.

thanks guys! and the above is very true, it takes a while for your body to get used to the exercise, for the first 6 months i lost 11kgs but after that it just fell off! i've lost about 22kgs since just b4 christmas, end of the day any weight loss is good!

[loosey]

Quick update for me, I'm weighing about 72 kg at the moment and have had visible gains over the last couple of months. I'll have to do a bit of a cut before summer (get abs visible again) but things are looking good. Yesterday I managed to do 4 x 100kg after doing 3 sets of 8 x 80kg on the bench . As of this week I'm going to start focusing on my legs again which means lots of squats :/.

Originally Posted by EVL BOS

thanks guys! and the above is very true, it takes a while for your body to get used to the exercise, for the first 6 months i lost 11kgs but after that it just fell off! i've lost about 22kgs since just b4 christmas, end of the day any weight loss is good!

Unless you lose a leg. Goodwork mate, great effort!

[EVL BOS]

just a small update been wanting to do it for about 12 months
just got my first ever tatt! inner right wrist
its my original weight i've lost 44kgs and now weigh 78kgs im never going back to that weight!! now for my next tatt lol

[XR6_661]

Cool, original tatt!

[blueoval]

nice work mate. Looks good.

[XR6_661]

Anyone find how much more motivating it is going with mates?

We get pretty competitive haha. Other day my mate picked up some 15s and started doing pec flies...I only use 12.5kgs and he's a bit smaller than me...Righto...cant do the same so I grab the 17s and nearly kill myself...

But then you know you can't go back on it! So in a way it's quite good cos we'll unknowingly push each other.

I think it's funny too how each person (me and my mates do the same basically) has their own strengths...I can squat more than both my mates, easy 20kg more, then one of my mates can curl 25kg on the EZ bar...I'm still flat out doing 20kg.

*shrugs*

I like gym.

[galaxy xr8]

Originally Posted by XR6_661

Anyone find how much more motivating it is going with mates?

We get pretty competitive haha. Other day my mate picked up some 15s and started doing pec flies...I only use 12.5kgs and he's a bit smaller than me...Righto...cant do the same so I grab the 17s and nearly kill myself...

But then you know you can't go back on it! So in a way it's quite good cos we'll unknowingly push each other.

I think it's funny too how each person (me and my mates do the same basically) has their own strengths...I can squat more than both my mates, easy 20kg more, then one of my mates can curl 25kg on the EZ bar...I'm still flat out doing 20kg.

*shrugs*

I like gym.

Be very carefull doing that, you could pop a shoulder, I bet you felt real pain in your tendon's when doing to heavy a fly, Fly's are like leg extension's, sorry to say but they are a ****, I wouldn't waste my time doing them.
If you want to impress your mates with your strength and power and gain actual muscle you need to change your routine as I will gaurentee you will get no where doing exercises like that.

[FPV8U]

Originally Posted by galaxy xr8

Be very carefull doing that, you could pop a shoulder, I bet you felt real pain in your tendon's when doing to heavy a fly, Fly's are like leg extension's, sorry to say but they are a ****, I wouldn't waste my time doing them.
If you want to impress your mates with your strength and power and gain actual muscle you need to change your routine as I will gaurentee you will get no where doing exercises like that.

When you say Flys are a **** do you refer in regards to general strength training or fullstop, i do Flys ( Machine) in my program as i feel it helps with a locking tackle strength in my Gridiron and have seen improved chest definition, not saying your wrong just asking in what way you mean?

Legs Press, Squats and legs extensions have me knee feeling much more solid since the injury to the point where i have a proper sprint again, having a couple of teammates getting involved has breathed new life on my training program and im excited to get there everyday at the moment, great feeling.

[galaxy xr8]

Originally Posted by FPV8U

When you say Flys are a **** do you refer in regards to general strength training or fullstop, i do Flys ( Machine) in my program as i feel it helps with a locking tackle strength in my Gridiron and have seen improved chest definition, not saying your wrong just asking in what way you mean?

Legs Press, Squats and legs extensions have me knee feeling much more solid since the injury to the point where i have a proper sprint again, having a couple of teammates getting involved has breathed new life on my training program and im excited to get there everyday at the moment, great feeling.

They are purely an isolation exercise like all other iso's and in reality don't do anything, stick with your basic proven muscle growth compound exercise's, ones that the body was designed to do.
Tell me how fly's can create growth and strengthen up the area when in actuall fact all you are doing is damaging your ligement's and putting excesive unwanted force on your tendon's.
Bench for what it's worth and done properly is the king.
Leg presses and extension's are another waste of time, to many exercises is to much, just squat and squat with good form, when you squat you are focusing more then just your Quad's, in actual fact you are using alot more of your body then you think, especially your core, squat's when done corectly are a great compound exercise to work your core and strenghten up the area.
People often say they can't squat because it hurt's or it put's to much strain on the knee joint, bullock's, it's because they are so tight to start with they need to loosen up, get into a releasing the tension in the hamstring's and calves, there are many types of dynamic stretches that can help, but it is a must, you will never be able to do Squat's, Deadlift's or Bench with true form if you do not have full range of movement.
All I do now is the basic 3 lift's with some smaller lift's thrown in, ones that the body was designed to do, ones that put strain on the central neverous system, ones that are proven to work.
Do not fall into the trap of cable/machines, they do the work for you.

[blueoval]

too true. Mates often help motivate you at times you CBF'd. Sadly my mates weren't into it as much as I was so it was harder to motivate myself to get up in the mornings or go to the gym straight from work. In the end, I knew I had to do it for myself and no one else.

Keep it up though. Using your mates as a way to keep up the motivation is a big advantage.