There are ways of eating massive meals and still loosing weight. They aren't very appetising though!

i really would not be able to remember those sets, reps and rest times at all

you reckon.

I think im smarter than that.

Also leftovers are a thing of the past in my house.

Emmo

hit me.

So long as it doesnt involve bulimia I might be up for it.

Emmo

In general, just fill up on the green veggies and reduce refined carbs/sugars. An example of a low carb/low calorie meal would be say: A grilled chicken breast, a yellow/red/green pepper and limitless broccoli/cauliflower.

Boring but healthy.

tank top, you better post up your routine later and not leave me here, the only one with my mickey swaying in the wind!

Ok, I'm working off a routine that I made out myself, I've started just doing a bit of ab work every day rather than devoting a day to it

Day 1 - Back and Biceps

Bicep Curls 4 x 10, last set to failure with 20kg dumbbells
Wide Grip Pull Ups 4 x 8 with 10kg weight between legs
Dumbell Rows 4 x 10 each side with 25kg weight
Lat Pulldown 4 x 10 [at] 60kg, kicking it up to 65 for last set
Trap Shrugs 4 x 10 with 25kg weights
Underhand chin ups 4 x 10 with 10kg weight between legs
Ab Crunch machine 4 x 10 with 40kg weight
Finish off with a standing row using the cables 4 x 10 [at] about 30kg



Day 2 - Legs and shoulders

Squats - 4 x 10 [at] 60kg, kicking it up to 80 for the last set
Shoulder press 4 x 10 with 20kg weights
Lunges 4 x 10 with 20kg weight
Front dumbell raise 4 x 10 with 10kg weights
Side dumbbell raise 4 x 10 with 10kg weights
Leg Press 4 x 10 [at] 100-120kg
Calf raise - 4 x 10 [at] 160-200kg
Arnie Press 4 x 10 with 15kg weights
100 sit ups

Day 3 Chest and Triceps

Bench Press 4 x 10 [at] 60-80kg
Incline bench press 4 x 10 [at] 40-60kg
Decline bench press 4x10 [at] 40-60kg
Dips 4x 10 with 10kg weight between legs
Cable flys 4x10 [at] 25kgs
50 pushups with 15-20kg weight on my back
Tricep extensions 4x10 with 15kg weight
Tricep kickbacks 4x10 with 15kg weight
Ab crunch 4x10 [at] 40kg


That's what I'm doing at the mo. It's by no means perfect, and I'll prob change it up in a few weeks, but I'm seeing some real gains combined with me eating like an absolute horse the last while

Looks good alright. Some substantial weights there so you I'd say you can expect to keep making gains too.

I'm actually really looking forward to starting to increase the weights to gain more lean muscle mass. I'm probably gonna wait until September/October to start that though. Too much on my plate elsewhere at the moment.

Im going for an apple before every meal. About 20 mins before hand to try and fillup.

Will try to stuff myself full of veg, last time I did that my sh*t turned green.

Emmo

Sound's good. Trust me, when it comes to losing weight, I have done really well with this type of approach. It can be boring, so I wouldn't recommend it for every meal because you will never stick to it. But if you take this approach say 5 days a week, and then have a normal meal as a treat twice a week, you will still lose weight. A flexible approach to dieting is definitely better than going hardcore, imo.

Be careful with the veg you choose though. If you are trying to fill up on veggies, go for the low-carb types: Here's a list. Carrots/Potatoes/Peas are quite starchy and filling up on them would not be as beneficial.

All the other regular advice helps too. Drink loads of water. Exercise.

havent been in a few weeks and its really annoying me. just dont have the push to go cause im trying to do such much else. got my fucking guinness gut back too. gonna have to hit it monday and try again

Started a new split today after a 4 day rest, upped all my weights by 2.5 kgs

It's amazing how much better you feel after taking a few days off

During the season (Mid August til early July) I do

Monday - Off
Tuesday - AM Weights, PM Circuit Training
Wednesday - AM Cardio, PM Cardio
Thursday - AM Weights, PM Cardio
Friday - AM Cardio
Saturday - AM 2 x Cardio
Sunday - 1 x Cardio, 1 x Weights

The Cardio is usually low intensity, but long time (minimum 80 minutes non stop), weights are either strength or endurance depending on time of year.

Off season is slightly less intense with just one session a day and less time, and weekends off instead of Monday off.

Quick question I was in the gym last night and I noticed that the instructors are never on the floor and never offer any encouragement to people and they only chat to a few big meatheads, there was a few people using machines wrong and they just carried on walking past them, is this usual in gyms or do I go to a particularly bad one? They sold the place to me as somewhere that instructors would help encourage and help you and I have never seen this once in two years of being a member (only about 6 months being active )

Hey Spacey! I've been a member of 3 different gyms over the past 3 years and I've never seen an instructor go over to a person and tell them that they're doing something wrong. Sometimes though when I've felt like I was doing an exercise wrong, I've asked an instructor for some help and they've been more than happy to help me. So I suppose it's up to the person to make sure they're doing things properly.

I've just noticed this thread actually and my routine seems to be pretty different from all of yours. I've only been working out for the past 3 years. Before then I never did any kind of regular exercise. I've found the progress that I've been making to be really slow and it's all a bit frustrating. I go 3 times a week. Usually Monday, Wednesday and Friday. I've read that you're meant to have at least one rest day after a work out to fully reap the benefits of lifting weights. I do a full body workout (about 14 exercises in total) followed by 20 minutes of cardio... Maybe I might talk to an instructor to see if I need to change it.

Good thread.

I've let my gym work slip a lot in the last year, in that I'm not going at all. I've only just gone back playing indoor footy now so my basic level of fitness is going back up, which is just as well because in the last couple of weeks I've seen the beginnings of a pot belly that I want to nip in the bud. I've started doing sit-ups/press-ups/squats before going to bed since the start of this month, which will give some preperation to my body before I head back to the gym at the start of September.

Are pistachio nuts an alright snack for getting a bit of protein in?

They're not as bad as your salted or roasted nuts like?

Not bad. You just have to remember that nuts are really high in fat and calories. 100g of pistachio nuts would be over a fifth of the recommended daily calorie intake for a male.

But if you are burning a load of extra calories in the gym anyway, then yeah it shouldn't be a problem, imo.