MN5's 2010 get ripped plan
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Hope the job prospects are looking up MN5.<br />
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Just read through the whole thread and I'm also in the food intake will get you greater results than just regular exercising. No matter how much cardio you do, you simply can not out train a bad diet. Trust me I tried it for a couple of years and saw myself just gain weight despite upping cardio every gym session. <br />
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I have a few simple rules that I live by with nutrition - eat things in their most natural state; compare nutrition info on all packaged items; plan plan plan.<br />
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Things that have helped me lose more than 15kgs of fat and gain muscle are having broccoli, spinach and eggs every day, having a healthy breakfast to get the day off right, eating a handful of almond kernels between meals, planned ''reward'' meals, healthy snack alternatives, eat lots of fruit and veg for carbs. No bread (only a couple of pieces of burgen for a reward meal with my portebello mushroom burger), no processed cereals in a box, no pasta or potatoes (except some home made kumara oven ''chips'' with my mushroom burger above).<br />
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I'm not trying to be a BB and have no ambitions to be one, but I hated have the spare tyre and handles that had plenty of lovve to give. I hated getting my suit pants and jacket ''taken out a bit'', <br />
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The big thing for me was reading a heap of stuff and then finding what worked and then progressing each day, until a point that its second nature and I have really have no cravings for sweets etc, and enjoy the stuff I eat and understand how it assists the body fight fat and in turn assist with some muscle development.<br />
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Throughout this ''transformation'' process I have also come to learn that high intensity training works for me. I love going to the gym and doing low rest superset/circuit training combining weights and bodyweight exercises or going out the front of my house and running sprints, doing bodyweight squats, pushups, burpees etc. <br />
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Its tough stuff and I feel like punching something after doing burpee tabata superset with sprints for example, but its an awesome feeling pushing beyond physical and mental barriers that you didn't think you were capable of.<br />
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Anyway hijack over. -
spot on ACT, word for word. IT's what goes into your mouth that is the most important part of health! My training decreased when I started the BB lark, cardio is almost nil in the off season, and 30 minute cycles at an easy pace (talking) 5 x a week at the moment. I used to row, hard out, 100,000 + metres a week - trying to outrain a bad diet (I love that).
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Thanks boys, while you won't be seeing me in a soup kitchen any time soon unfortunately at the moment I can't really justify multiple tins of tuna and other high protein snacks to get by. My diet certainly isn't "bad" but at the same time it could be better. The good news is at the moment I have plenty of time to exercise since I've stopped work ( admittedly only a week ago ) theres been weights, huge walks ( and a couple of beers with Red Beard straight after ), heaps of sawing trees etcetc. I've also been sleeping alot more, don't get me wrong I'm still getting up at 7-30ish its just I'm going to bed earlier which I always hated doing in the past because that meant next time I woke up I'd have to go to work ! fitness gurus always advocate a good sleep and I have to admit I have felt like I've had heaps more energy during the day for job hunting and quality time with the family. <br />
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I've also decided I'm fairly happy with my weight as well ( 99.1kg to be precise ), I figure that its good having a bit of muscle and if your typical Super 14 player around my height give or take can border on 100kg or so then so can I. Measuring how tight the pants and shirts feel is a better indication and they've definitely shrunk a bit which is pleasing.<br />
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I rediscovered my skipping rope from the garage as well, far out the calves ached like hell after that ! the lungs were "sucking a few bigs ones" ( Stirling Mortlock 2008 ) as well. -
unless you're competing as a nutter BB, or a Super rugby player etc, you don;t need all that extra protein! Just eat 'right', everything in moderation. Moderation is the hard part though, and cut back on the easy foods, like bread etc - the 'fillers' that you can shovel down in a second. <br />
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need a filler - a can of baked beans!! -
agree entirely that moderation is tough!! always been my biggest downfall with food and sometimes even with exercise, overtraining and getting injured also sucks. I reckon you are getting into a good headspace MN5. Unless you have a driving reason to be super fit etc then having a good quality of life is the general goal. Always nice to trim a bit of the puku but if you have to pretty much recombine your kai dna (and I feel ya, I looooove bread, savoury stuff and rice!!!) to get rid of that last 2kg or so of belly is the pain worth the gain (loss!)?<br />
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I've put aside weight for the moment and concentrate on strength and bodyshape. However in saying that I do wonder what it would be like to weigh under 90kg again? haven't done that since 6th-7th form!!<br />
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Skipping is freaking nasty - have done it from time to time and it hurts. bad. Adding that into your existing approach should work well bro... wonder how quickly you'll notice the extra power/fitness when you go on those hill walks. -
Good stuff MN5. Understanding why you do something and having a means or a reason to acheive something is a very powerful motivator. Whether its qualiy of life, competing, or even as superficial as looking good in the mirror or at the next pool party, when you haave those things in your mind I ve found that when I am at my weakest I can still push through.<br />
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I know it sounds like mumbo jumbo goal speak, but IMO it has worked for me. I knew I didn't want to go back to the fat around the waist and risk diabetes (old man has it) and not feel good. <br />
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You sound like you are happy with your weight level which is great, and that there has been a change that you've recognised has positively impacted your life.<br />
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The key is that having the knowledge and the right tools just in case things slip. -
it sounds all PC - and if someone had said it to me I would have said 'fuck off', but the goal setting is the key now that I think of it. When you are training with no goal, you do just drift. After rugby I kept training, but with no goal in mind just to keep fit, and it didn't work, ask the 120kg behemoth that I became!<br />
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Now that the goal is there again, training is intense, enjoyable, and for a reason, so you do it even when you can't be arsed.<br />
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Little goals or big goals, they all work.<br />
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And yes, throw the scales out the door, and use the belt-o-metre! You KNOW when you are expanding or shrinking! -
More skipping by the garage today with the music nice and loud. I'm getting better at it and my son delights when I do it for some strange reason !<br />
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Weekend was spent shifting a shitload of gravel for a mate for what I was told would be half an hour or so ( try 5 ). Lower back felt good and sore ( in a good way ) after wheelbarrowing all day.... -
hmmm no mention of reward beers after all that hard work mate!!? Excellent to hear you've kept up the skipping... if you can actually get good at it then its an evil workout.
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[quote name='Paekakboyz']hmmm no mention of reward beers after all that hard work mate!!? Excellent to hear you've kept up the skipping... if you can actually get good at it then its an evil workout.[/QUOTE]<br />
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Beers after that goes without saying dude
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:drinks: Nice, thought I'd check just in case ... nice work on behalf of your mate with the whole "Couple of hours of work"!! the male version of entrapment!<br />
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Any news on the job front? hope things are looking up -
[quote name='Paekakboyz']:drinks: Nice, thought I'd check just in case ... nice work on behalf of your mate with the whole "Couple of hours of work"!! the male version of entrapment!<br />
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Any news on the job front? hope things are looking up[/QUOTE]<br />
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Thanks dude, not in any major hurry re work to be honest and enjoying time with my new son born on saturday. At nearly 10lbs definitely more of a potential tight forward than his brother ( just under 7lbs ). With both boys in fine voice all night I got fark all sleep so not having to work at the moment is fine by me ! not exactly keen to lift much tin either just quietly but after a couple of days adjustment I'll rip back into it. -
[quote name='MN5']Thanks dude, not in any major hurry re work to be honest and enjoying time with my new son born on saturday. At nearly 10lbs definitely more of a potential tight forward than his brother ( just under 7lbs ). With both boys in fine voice all night I got fark all sleep so not having to work at the moment is fine by me ! not exactly keen to lift much tin either just quietly but after a couple of days adjustment I'll rip back into it.[/QUOTE]<br />
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Nice work Mr n Mrs MN5! Raz jnr was close to 10lb mate. The mrs decided no more after him, wonder why...<br />
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curious though are you having any impact issues with the skipping? -
[quote name='Razbra']Nice work Mr n Mrs MN5! Raz jnr was close to 10lb mate. The mrs decided no more after him, wonder why...<br />
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curious though are you having any impact issues with the skipping?[/QUOTE]<br />
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Cheers Raz, I'm thinking the same. While people say I'm well on the way to my own cricket team I'm happy with a tennis doubles team instead. Always one to bowl, one to bat and one to attack and one to defend in the backyard battles I'm anticipating in a few years. <br />
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As for skipping to be honest I don't do enough of it ( once maybe twice a week ) and just about always on grass, I think lots of it on concrete wouldn't be the best idea. -
[quote name='MN5']Cheers Raz, I'm thinking the same. While people say I'm well on the way to my own cricket team I'm happy with a tennis doubles team instead. Always one to bowl, one to bat and one to attack and one to defend in the backyard battles I'm anticipating in a few years. <br />
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As for skipping to be honest I don't do enough of it ( once maybe twice a week ) and just about always on grass, I think lots of it on concrete wouldn't be the best idea.[/QUOTE]<br />
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Really weird for me. I have been having a few problems with the ankles and knees lately. Yip I have history there for injuries before anyone asks but skipping has always been pain free. I do most of my skipping on the grass or the deck(bouncy area between joists). Running up hill, even surfaces and stair climbs don't have any probs but skipping all of a sudden is a bit uncomfortable....sorry highjack over. -
[quote name='Razbra']Really weird for me. I have been having a few problems with the ankles and knees lately. Yip I have history there for injuries before anyone asks but skipping has always been pain free. I do most of my skipping on the grass or the deck(bouncy area between joists). Running up hill, even surfaces and stair climbs don't have any probs but skipping all of a sudden is a bit uncomfortable....sorry highjack over.[/QUOTE]<br />
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S'alright dude, feel free to jump in with anything you want ! <br />
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Was at the folks place in the country, a bit of chainsawing and for shits and giggle decided to do some "strongman" type stuff basically running round in the yard with big rocks. Eating wise lots of steak, veges and lettuce ( and a few wines and beers ) a nice sore feeing in the muscles at the moment, must have done something. I'm picking the rocks were keg size give or take, totally mindless shit really but good fun nonetheless. -
MN5 - christmas time and me and a mate and his boys always head up a local stream and damn it - just for fun. but moving boulders around, dragging deadfall from the bush to shore things up, and just humping rocks around in the stream is a great workout - always shattered at the end of the day, and great fun!
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[quote name='BartMan']MN5 - christmas time and me and a mate and his boys always head up a local stream and damn it - just for fun. but moving boulders around, dragging deadfall from the bush to shore things up, and just humping rocks around in the stream is a great workout - always shattered at the end of the day, and great fun![/QUOTE]<br />
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Absolutely. My wife was staring at me as if she'd married the missing link but hey, it felt great. Biceps killing me today, lower back and abs ( not that they are visible ) bloody sore as well. My son came out and "helped" by picking up a few pebbles. Whether or not he'll do what I do when he is older or decide Dad is fucked in the head is up in the air but the early signs are promising ! -
On this theme, I tried out a new exercise today for the shoulders, and it really hit them well. I recommend it.<br />
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[B]I did a clean and lift above the shoulders, about 40kg, not too major. Then holding the bar at full height for 30 seconds, I walked around, turning twice. Did 6 of them[/B], mixed with stretching calves and hamstrings (was after my hill climbing sets for 1 hour+). <br />
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...the shoulders were tired. Be careful with your thumb placement though, could strain them-so hold the bar carefully. I'll try to build up the reps on that one, and the time in the air....something like 10 times for 1 minute would be good.<br />
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My bench press effort immediately after was pitiful, I had no strength left.<br />
Maybe I should do the post-hill climbing workout like:<br />
stretch, <br />
bench-press 5 minutes, <br />
shoulders 10*1 minute plus leg stretches<br />
10 pull-ups (each with 10 knee lifts)
