Forum Replies Created
January 10, 2017 at 9:10 am #5712
I was just reading trough the 12 week program, and i think i am going to give that a try.
Not right away, been off the gym for almost 3 weeks, and need to build up some condition first, so next month i will be doing my own training, and i have now set date of 6th of March as starting date for the 12 week program.
This also gives me time to read it all and work it out in a app like Virtuagym
It looks awesome and will keep you guys updated on how it works for meDecember 23, 2016 at 3:18 pm #5699
I have tried carb cycling before, but only stick with it for 2 months and during that 2 months i did not see any difference in body composition, nor did my fat was lowered, even though i was @ a deficit of 400 kcal a day on rest day’s and -100 on workout days.
Maybe i should give it another try.
GustaafDecember 19, 2016 at 1:47 pm #5693
Sorry first for the late reply.
My back is doing ok. It probably will alwasy be a weak point for me, but i am fully back into working out again.
About the food experiment, i could definatly see a great weight loss when lowering carbs, but i stopped doing so, because i felt hungry all the time, even though i was eating more (quantity). Also my training was harder with lower carbs, felt less energized, so i started to up my carbs again, i just now try to eat my carbs mainly from fruits, veggies and bread only. I am a home baker, so my bread is natural products only, that’s a plus i think.
I eventually lowered my carb to a minimum of 60 gram a day, but like i said, that is too low for me
Now i try to keep it between 160-180 grams a day and not get over 200, well only on very heavy trainingsdays.
GustaafDecember 19, 2016 at 1:41 pm #5692
Well my goal is to get fitter and stronger.
Eventually my goal would be to help others achieving their goals as well. As someone who have come from being far overweight i think i know better how some people feel than most instructors who have been fairly fit their entire life (no offense)
And sharing my story i hope to inspire other people as well.April 4, 2016 at 8:46 am #4728
Well i prefer inches over weight loss any day! Great job girl!February 18, 2016 at 9:13 am #4286
Here is a little update.
My back is starting to feel a bit better
I am using some of the exercises from this site for my recovery program.
On the note of losing weight, i am now tracking my weight daily from 1-1-16 to see the fluctuations.
I am eating at 1900 a day (this may seem low, but when i add more, the extra kcal will go into snacking) and even tough i have stayed on or below this 1900 a day from 1-1-2016, except for 3 day’s when i went out to eat, i have not lost much weight.
I started on 1-1 with 91,3 kg and this morning i was 89,7 kg
Between this, i have been keeping up and down a lot, from highest 92,9 kg, to lowest so far on 88 kg.
To figure out these fluctuations i have kept aside my food journal, and it seems that whenever i eat over 150 grams of carbs i seem to hold a lot of water weight, for example one time it went up from 89,5 kg to 91 kg in a day. That day my carb intake was over 200 grams
Also other day’s that my carb went over 150 gram the scale next day gave higher numbers
So for experiment, i have lowered my carb intake to a max of 140 a day, and upped my fat intake.
I wanna see what effect this may have on my bodyweight and body compositionJanuary 6, 2016 at 10:00 am #4046
So i have started to workout again.
On 28-12-2015 i made together with a trainer a recovery schedule
It’s focussed on training the core and stability so my back will be stronger.
It contain’s the following:
– Warming up on threadmill
– Wall squat with exercise ball 3 sets of 16
– Pec fly on exercise ball with 6 kg weights 3 sets of 16
– Dumbell press on exercise ball with 8 kg weights, 3 sets of 16
– Tricep extension overhead on exercise ball with 10 kg weight, 3 sets of 16
– Hip Bridge with weight (right now only 5kg) 3 sets of 16
– Crunches 3 sets of 16
– Planks 3 sets till faillure
– Side planks both sides 3 sets of 12
– And for cooling down some walking on treadmill on 5-6 kp/h with 5-6% incline
This will be my workout schedule for coming weeks to recover from my back issue.
I will do this 2 times a week, Monday and Friday
On Wednesday i will do cardio (running, cycling) and some core exercises like the hip bridge, plank and with exercise ball
I hope to be fully recovered before springDecember 14, 2015 at 10:56 am #3851
Great job girl!, Now push for that double digitsNovember 30, 2015 at 9:38 am #3748
I think a good guide is to try a 1 rep max with heaviest you can and good form on a exercise and start a program with 50% of that weight and build up from there
Try to increase the weight every 2 weeks a little bit
Worked for me on the compounds lift.
Started with barbell on sqauts, now i can do 5 reps on 87,5 kg with good form
And that is after 9 months of training with weightsNovember 30, 2015 at 8:00 am #3745
One must play song when lifting heavy, for me at least, is:
Metallica – Master of Puppets
And here is my playlist of workout songs:
Rammstein – Ich Will (warm up song)
Pearl Jam – Alive (warm up song, cause nothing feels more alive when working out)
Disturbed – Droppin Plates (also great when doing deadlifts)
Metallica – Enter Sandman
Metallica – Fuel (working out is my fuel for the rest of the day)
Metallica – St. Anger
Tech N9ne, Busta Rhymes, D-Loc, JL, Ceza, USO, Yelawolf, Twista, Twisted Insane – Worldwide Choppers
Labrinth, Tinie Tempah – Earthquake
AC/DC – You shook me all night long
Moby – Flower
Timbaland – Hand’s in the air
Pearl Jam – Jeremy
Metallica – Ride the lighning
November 30, 2015 at 7:48 am #3744
- This reply was modified 6 years ago by Gustaaf K.
Well back pain not gone.
It’s just a “knot” in the muscles that needs to go away by itself and with a lot of massages.
My core maybe the main problem indeed Will. But i am working on core schedule training as well, so when feeling better i will start doing 2-3 core exercises each day as well.
Starting with the plank 1 minute a day, just before breakfast.November 20, 2015 at 7:16 am #3400
Hi Patricia and welcome.November 13, 2015 at 8:51 am #2879
Good day everyone,
My name is Gustaaf from the Netherlands