PAVTEK Race Engines
The Fitness Thread
Hey guys/gals, seen threads like this on a few other forums and it was full of good info and stories, so I thought i'll chuck one up on here. Anyways if your into loosing weight or gaining muscle chuck up some more info like where you started, where you're at now and what you hope to achieve. If you have any questions just chuck em in here and i'm sure some of the more experienced people can answer them (hope we have some on here lol)
Anyways, ill start off. Started at around 75-77kgs prob around 8 months ago. I have a very fast metabolism so find it hard to gain weight. Started doing some weight training with a close mate, and really got into it. So we set up a mini gym in his backyard. Our routine is:
Day One: Chest Session, Finish with 2k Run
Day Two: Back Session (incl Lower Back) Finish with 2k Run
Day Three: Shoulder Session + Ab Workout, Finish with 2k Run
Day Four: Arm Session.
Now before i go any further. Im not doing weights to be a big unit. Im doing it as a healthy life style change and to feel more confident about myself. everyone trains different.
Im currently weighting around 83kg mark, and as of the start of next week, im going on a strict 1 month hard training routine. I want to be eating alot of big meals and gaining a bit more weight. After that i plan on stripping down but still keeping my size for summer.
EDIT:
adding this for people interested in starting the gym
Excercise Strategy:
Monday:
Chest, Shoulders, Triceps
Tuesday:
Rest Day
Wednesday:
Back, Biceps, Abs
Thursday:
Rest Day
Friday:
Quads, Hams, Calves
Saturday/ Sunday:
Rest Day
---------------------------------------------------------
Smart Protein Choices:
- Chicken
- Beef
- Fish
- Legumes
- Eggs
- Nuts
- Seeds
- Yoghurts
Smart Carbohydrate Choices:
- Barley
- Brown Rice
- Buckwheat
- Raw Muesli
- Rolled Oats
- Quinoa
- Sweet Potato
- Wild Rice
Smart Fat Choices:
- Avocado
- Chia Seed Oil
- Coconut Oil
- Flaxseed Oil
- Fish Oil
- Nuts
- Oily Fish
- Seeds
---------------------------------------------------------
Up Your Calories:
to add muscle mass, you have to take in more calories than you need for body weight maintenance. alot of guys think you cand add muscle mass cause they arent presdisposed to adding muscle, or they're not working out hard enoguh in the gym. in fact if you're training hard with weights and not your not adding much muscle as you think you should, you're most likely under eating.
Eat More Protein:
The amount of protein needed for growth and recovery can vary somewhat from person to person. Taking in at least 2g of protein for each kg of body weight eash day ensures that you’re getting what you to maximize your growth.
Eat More Carbs:
Taking in ample carbs ensures that your body doesn’t reach for muscle to burn for fuel. Carbs help to fuel the processes of muscle growth and help blunt the negative effects of the catabolic hormone cortisol. Taking in plenty of carbs before and after you work out will help make you stronger and more energetic for subsequent workouts
Last edited by Jecs; 04-10-2011 at 09:10 PM.
VIP Member
Yeah boy, you got the thread up
Reason for Training: To get more of a muscley and healthy physique
Starting Weight: About 88kg 12 months ago (had a fair amount of body fat, not much muscle, got a fairly solid build). Now sitting on about 84kg, gotten alot skinnier (gone from a size 36 to size 32 pants) around the waist, and really beefed up my chest and shoulder/arms
Training Routine: 3 days a week, every second day
Day One: 45 min Chest session, finished with 15min cardio circut, 2mins skipping, 2 mins abs X 3
Day Two: 45 min Arms/Back session, finished with same 15min cardio circut
Day Three: 45 min Shoulder & Core session, finished with same 15min cardio circut
Diet: Strict eating plan, have a Hydroxy Protein shake 30 mins after each workout.
Breakfast: Alternate between low sugar cereal and Porridge
Morning Tea: Small serve of mixed nuts with a piece of fresh fruit
Lunch: Rice with 1 large or 2 small tins of Tuna or a piece of grilled Chicken (rarely lamb or beef) and sometimes with veggies as well
Afternoon Tea: Piece of fruit
Dinner: Fresh Meat with veggies and usually a smallllll size of carbs (potato, rice, pasta etc)
Fluid Intake: 3 litres of water a day (just under the standard rule of 1 litre of water per 25kg's of body mass)
Great White Cranberry
Reason for Training: Loose this fat ive thrown on since my crash!
Starting Weight: About 114kg 3 months ago (Always been as fairly solid guy but was fit n strong but now just fat). currently at 104kg,
Im lost a fair bit of size as ive dropped from a 42 down to as size 38 but I still have a long way to go as I want to get down to around 80kg mark.
Training Routine: 45min walk every day
Diet: No carbs after 1pm, high protien breakie and no crap junk food.
Breakfast: Eggs of some description on a slice of multigrain toast
Morning tea: tin of tuna or 100g sliced meat
Lunch: some form of meat with vege or with salad
Afternoon Tea: Protien Bar or tuna or sliced meat
Dinner: same as lunch
Fluid Intake: 3 litres of water a day Plus a protien shake a hour or so before I go to bed.
Its not easy for me as lots of physical activity puts me in serious pain due to the massive extent of my injuries from a bike crash in 2009.
Chest and arm workouts are pretty much non existant due to only 1 arm working also.
Basically im just trying to loose the weight ive stacked on from not being able to train like I used to, which is not as easy as I thought it would be
Who wants chowder?
Reason for training: Lose weight i've carried for years and to have a more active lifestyle
Starting weight: 114.7kg was my starting weight in december last year. I carry all of my weight in the upper portion of my body so had a serious muffin top going on. Currently weighing in at 94.5kg. I've been setting small goals since i started so my next one is to make 90kg, ultimate goal would be closer to 80kg.
Training: I'm not trying to look ripped, so most of my training involves alot of cardio, so i walk and run quite a bit. Between work and everything else it's tough to nail down some time but i try to do at least 20-30 minutes a day.
Diet: This has been my biggest change. I love my tucker so it was hard to trim the shit i've always eaten. Firstly i started eating brekkie, never used to do that. usually have wheat bix or oats with honey. Morning tea is usually a muesli bar or dry biscuit. Lunch, a wholemeal roll with ham or chicken. Afternoon tea, if i have it, is yogurt and dinner is vegies with grill chicken/fish/red meat. I drink alot of water during the day at work but i still enjoy a pepsi max at night
I still have takeaways once a week so i don't miss out on much. I'm just rapt with the results so far and have booked to go skydiving in november in coolum with my wife, something i couldn't do because of my weight but something i've always wanted to so i'm a happy man.
Ecotech Power
I'll jump on this.
Reason for Training: To lose the 25kg's ive put in the past 2 years, and get fit for next years deer season. Would love to get back to 90kgs and build some endurance and muscle up.
Starting Weight: 110kg
Training Routine: Work long hours at a desk? Try and get on the exercise bike every night after work. (3 nights a week is what really happens)
Diet: Inconsistent as shit.
Breakfast: Normally left overs, or toast
Morning Tea: Fruit
Lunch: A Rice dish with meat and sauce, or take away if working off-site.
Afternoon Tea: Muffin or fruit
Dinner: Meat and veg generally.
Fluid Intake: 2-3 litres of water, sometimes redbull or lemonade.
Originally Posted by alien
i was training four times a week, Reason- to gain some muscle so that i didn't look like a stick. luckily my neighbour is a body builder and he helped me to gain 10k's in the first year.
need to get back into it but my routine is
Day 1: Chest and Triceps
Day 2: Legs
Day 3: rest
Day 4: Back
Day 5: Shoulders and biceps
after a few weeks i would change up some of the days and throw in a few extra exercises or drop weight and increase reps
Being an old fart I figure I need to try and keep myself as together as I can. Things can happen and one may not be in a position to change ones current state.
About 9 years ago I was a fat 98kg eating fast food four days a week ate least. On the road in my job every burger joint was lunch. One day I shaved off my beard and saw the fat face looking back. It was either grow it back or lose weight. Being someone who never looked after my fitness or played sport it was a big call but I decided to give up food cold turkey. I replaced lunch with a 30 – 45 minute walk, started riding a bike each morning before work and halved the size of my meals. 12 months later I was around 74kg. The lowest I got. I am now around 84kg mostly due to slack exercising. Not getting on the bike anywhere near what I did. Life has changed a bit too and I haven’t adjusted properly.
For the last 10 months I have been doing weight training twice a week which hasn’t really done much to reduce my weight. I try to get a couple of bike rides in a week but I need to do more cardio.
Currently
Tuesday Arms and shoulders 2hours.
Thursday back chest 2 hours.
Each session involves abs and core.
Saturday/Sunday 16k bike ride.
living the low life
Reason for Training: Get fit.
Starting Weight: 83, now sitting at 88 with a intense loss of body fat
Training Routine: 5 days a week
Day One: 1.5 hour Chest & Triceps, as with all my routines heavy focus on big lifts, form is the key but go big or go home
Day Two: 1.5 hour ride/run, keep heart rate about 135bpm at all times.
Day Three: 1.5 hour Shoulders & Traps, followed by competitive Squash
Day Four 1.5 hour ride/run
Day Five: Back & Biceps
Diet: I prefer to follow a relaxed diet. No one likes a strict can't eat this cant eat that diet, although I have had good results on those diets it is impossible to keep them long term. Everything in moderation is the key, and ive proved to myself that you can have good results from that. Protein I <3 OP Gold Standard Whey (thanks dave!) and love hitting Jack3d before the gym, the rush is intense. 4-5 liters of water a day is good too.
The key is following my motto "eat lots, train hard, sleep well". do those and the results will amaze you.
I'm not into all the body building stuff, and diet is well ok...
but I've been getting a bit more serious about cycling over the last year or so.
Started off with easy 10km rides, now I go for a 16km ride most evenings when I'm home, and a very hilly 26km ride almost every Saturday or Sunday.
Earlier in the year I did a 75km 'Brissie to the Bay' bike ride, and I'm working myself up to the 100km Brisbane to Gold Coast ride next year (not going to be ready in time this year)
I've really felt the improvement in both leg strength and cardio. I'm riding up steep, long hills now that I never would have dreamed of atttempting just 12 months ago
Well i'll jump on as well.
Nitro gym Hallam,
starting weight 75kg am now 112kg 12% body fat.
started training 7 years ago.
6days on 1 off
Sun-chest, calfs, 20min cardio
Mon-shoulders, forearms
Tues-legs,traps
Wed-back,20min cardio
Thur-Arms,abs calfs.
Fri-Upper chest again[week part],lower back,hamstrings again.20min cardio
Sat-off. Really enjoy training and 38 years old.
Customize your life.
Reason Strength and muscle gain with slight endurance agility increase on the side.
Monday. Chest Back. over an hour.
Tuesday. Arms biceps triceps forearms. over an hour.
Wednesday. Body pump full body. 1 intense hour something different in the week.
Thursday. Recover. I did boxer training on this day. but because Friday is extremely hard on legs and body i decided on a rest.
Friday. Taichi combat 2 hours. Followed by 200 squats. 200 push ups (normal and star push ups). 120 sit ups until done.
Diet. Pretty normal. i try to spread protein over the day and minimize carbs after 6pm. I dont eat more than 55g of fat per day and keep the sat fats down below 17g. don't go above 270g in carbs. eat 30g+ of fiber per day. and try and keep sugar levels @ half the recommended levels. i only drink water, with the occasional green tea.
I've had good results. Strength has increased as wanted maybe a good 30%. muscle gain is working. endurance is well up. i was able to run a few very large blocks in 12 minutes. the idea of that happening 12 months ago was unthinkable. Agility. 10kg extra on the frame hasn't halted my ability to zoom around at all. Actually when i was 15kg lighter i was unable to lift my own body weight in a single chin up. today i'm able to support and lift my weight.
All these results have also brought good health. BP at record lows for me 105/60. HR below 55bpm.
My personal advice to anyone thinking of doing anything. just do something even if small to help your body live better. small amounts of exercise daily or a few times a week can help. the rest can come. just don't stop, and follow the rule. one bad day doesn't mean give up. it means work harder the next.
Last edited by Full Spectrum; 22-09-2011 at 10:06 PM.
Just a tip fella's, instead of upping protien intake all the time, up you Branch Chain Amino Acid instead. Reason we have protien is to get the BCAA's out of it. So just bypass those extra calorie's and increase BCAA's to keep anobolic, and can have more often. If i'm allowed best friend owns a supplement shop called Maximum Muscle Sports Supplements, based in St kilda vic. But you can buy online and is the cheapest you will find.
Your mum's new boyfriend
I used to be fat back in high school, I was 80kg when I was 15, and I'm short too, at 22 years old I only stand at around 5'8" (Last time I checked) so I was pretty pudgy. Ironically, I never liked to do school sports, and the only sport left to do for 2 hours on thursdays was Gym lol. I hated it at first, but me and my friend used it as a competition sport, seeing who could do more of each excersize etc. Our trainer asked how many chin ups we could do at the start. I couldn't do any. She promised that after we finish, we would be able to do at least 12 easily. I did that every thursday for 2 hours for about a year, & I never dieted, but still shed weight down to around 73 - 75kg, & also built muscle so even though I only weighed a few kilos less, I had gained muscle so had more definition.
After I finished that, we went into year 11 & I moved so I stopped going to the gym. I have anaemia, and I ended up losing alot of weight & nearly being hospitalised due to lack of iron (normal count is 12, mine was 2) so I got pretty frail from that, but I got back into weights and gym (parent's home gym) and got back up to 80kg from muscle & fat gain, which I had to do since I lost weight too fast & my body was spazzing.
I don't train every day, but I did for around a month to tighten up a few areas. I usually did cardio every day apart from Sunday, which was running for 30 mins, followed with weight training every 2nd day. I did a routine which involved working out every area, back, chest, legs, arms etc, light weights but alot of reps with a day between for resting. I'm not around 76kg and happy with the way I look, though I would like more ab and chest definition as I'm happy with my arms etc.
That's my story lol. I now work at a nursing home, pushing 60kg bins all day monday to friday, and do an average of 30,000 steps per day, so I actually feel that helps my training too.
This is me as of New Years 2010, I look a bit more buff now haha. I'm the guy in the black jeans, 2nd last. Yes, we are drunk.:
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PAVTEK Race Engines
this guy knows what hes talking about
mate what would you recommend to someone who works out like me (as per post 1) but wants to still have alot of upper body bulk but still ripped at the same time?
Moderator Puppeh
This thread might be what I need to get back on the band wagon again.
moderator- for now anyway
Anyone have any experience with training with asthma? I've stacked on about 30kg from my pre-pregnancy weight and need to start losing it soon. Was all prepared this week to start training and eating well and come down with the flu, a chest infection and just been diagnosed with asthma. I'm not going to start until I'm all better but might have to rethink things now. I was planning on doing lots of cardio work and some weight training. Bit worried about the cardio now because thinking back last time I went running it was causing me difficulties breathing and I coughed so much I vomitted. I thought maybe it was just me being unfit lol but appears it was asthma. I heard swimming is good but thats not practical for me at the moment with a young baby, so I guess I'll just try to walk my fat arse off until I come up with a better option.
New product on the market called HUMAPRO by ALRI. 1, 7gram scoop is the same as having 35 grams of protien. but only has 28 calories. If any1 wants any advice just ask, really get into this stuff. Like i said love training. 1 other thing, There is no such thing as overtraing, but there is undereating. As long as you eat to recover from training, you can train 3 times aday if you want. Just eat to sustain it.
Julie increase your weight traning, and decrease your cardio, When you do cardio you burn fat as your doing it, as soon as you stop the fat burning process stop. With weights you burn fat up to 2-3 hours after, as body has to repair. Straight after trainging don't eat for upto 1hour, just a small protien shake. With the protien shake have a Whey Protien Isolate as the up take is very quick into the blood system, with water. Decrease you calories by another 500cals, as you cardio will be less.
living the low life
and for everyone thats looking at getting massive (like me)
dont neglect legs in your routine
massive squats are the key
also dont focus too hard on isolation exercises if your heavy compound exercises arent up to scratch, because thats what you will see the big gains with
Obviously Unsensible
Reason for Training: loose size, get thinner. couldnt give a rats about being "toned"
also to fit in some spaces i need to be in at work
Starting Weight: 100
Current Weight: about 80
Training Routine: going to work? working in a manual job, with lots of walking (seriously like 10-20kms a day), lifting, carrying etc.
also going for a bike ride whenever i can on weekends, which isnt much but its something else.
Diet: limited to no refined sugar intake, healthy homecooked food, and normally taking these healthy leftovers to work. (vegies, meat, salad, etc)
and 2 bits of fruit every day.
well balanced food intake pretty much, just not always "gorging" myself
how about we make the pedals out of sticky rubber and the shoes with steel spikes. at least my shins would like that
Sexy Man
There's a comp at the gym most reps of bench press at 50% bodyweight wins cash and trophy. I'm in training but not sure how i would go because the guy that usually wins is a personal trainer and therefore spends most of his time at the gym whereas i may get in an hour a day max.
http://tinyurl.com/MetalisAwesome
Only two things are infinite, the universe and human stupidity, and I'm not sure about the former.
Albert Einstein
I've been thinking of doing a bit of training.
Would like to gain a bit of weight and strength.I'm usually around 70-75kgs 180cm tall.I've been told thats under weight for my height.
I eat quite healthy and have a physical job so find it difficult to keep weight on.Especially in summer,Working outdoors and sweating heaps.
1 of my flatmates has the door gym,Think its called tower 200 or something.Does that really get good results?
Searching for the billion
I have been training this year to get stronger, fitter and heavier. All simple at home exercises cos i cbf joining and paying gym membership.
had gained about 5kg until i caught the flu a few weeks ago. Then i lost 2 kg and i haven't had the energy yet to start again.
I have been taking RAPID weight gainer after workouts.
Unlike most posts above, i jog before my workout rather than after because it warms me up properly. If i don't jog i get back pain.
How do people gain weight eating the standard 3 meals a day as above ? I have to eat double that to get anywhere at all. 66kg, 185cm what a unit !!
VIP Member
In terms of Protein Shake's, I use Vital Strength Hydroxy Ripped (Vanilla) - have it with milk not water...
MrSupplement.com.au - Buy Vital Strength Hydroxy Ripped
ride cross country/single trail 2-3 times a week, between 10 and 20km
(been able to get my 23km circuit down to 50-55mins which im pretty happy with)
and maybe 10-20km off heavyish downhill(back up hill) pending who else will come with me
plus basic weights 3-5 times a week... seems to be working... from march struggling to ride 5km i can now do 40km without killing myself and still being able to walk the next day
going to get back into swimming soon/next week
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