My training thread, progress, advice etc

[Kev]

Thought I'd start a dedicated thread about my attempts to get into shape then I can get advice from you guys as to how to structure my program, diet etc.

I've stuck at it for 16 weeks so far and am feeling much better, although a little drained this week.

So far my program has consisted of rowing, weight training and using the Fitness Evolved fitness program with Kinect, although I only use the Nice and Easy 15 minute program as a warm up for weights, or bit of extra exercise after a short row.

According to my PDA my training in the last 30 days can be broken down as follows;

Rowing 4 hours 46 mins
Weights 4 hours 15
Fitness Evolved 2 hours

So a total of 11 hours

Ive been setting training programs of 8 weeks duration I'm finishing my latest one this week.

I'm wondering what to do next time around. I also have an exercise bike as well and want to know if I should use that, or stick with what Im doing, and also what I should be focusing on primarily, like 50% rowing, 30% weights 20% Fitness Evolved 10% bike etc?

My longterm target is 140 lbs and 12.5% fat

Currently I am 133 lbs and 15.8% fat. Is my target realistically achievable and how long would it take training 5 days a week?

I can't really increase the time spent each month as this is already fairly demanding for me but if I continue to put in around 11 hours a month in all and eat well can I get to that target?

Any advice would be welcome, mostly from knowledagble helpful people like Adam.

If you want to moan about me not having a job I'd refer you to any number of previous threads where your comments were noted and ignored. I won't be. I am signed off for ever and all time due to irreversible lung damage so I am effectively retired and very happy thank you.

[Kev]

Thought I'd post my recent pics from this weekend as a baseline of where I'm at now. These kind of show how I look in clothes. I don't think I look skinny really but I am very small naturally and hardly look intimidating in any way. Obviously the radiotherapy has left me with a bit of shrunken neck which means I look kind of frail anyway but Im not sure I can do anything about that. Even when I was 25lbs heavier that looked the same.

But Id like a bit more presence, some shoulder width maybe... Oh I'm the one in the checked blue shirt. The smallest guy obviously

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[JazMerkin]

Thought I'd start a dedicated thread about my attempts to get into shape then I can get advice from you guys as to how to structure my program, diet etc.

I've stuck at it for 16 weeks so far and am feeling much better, although a little drained this week.

So far my program has consisted of rowing, weight training and using the Fitness Evolved fitness program with Kinect, although I only use the Nice and Easy 15 minute program as a warm up for weights, or bit of extra exercise after a short row.

According to my PDA my training in the last 30 days can be broken down as follows;

Rowing 4 hours 46 mins
Weights 4 hours 15
Fitness Evolved 2 hours

So a total of 11 hours

Ive been setting training programs of 8 weeks duration I'm finishing my latest one this week.

I'm wondering what to do next time around. I also have an exercise bike as well and want to know if I should use that, or stick with what Im doing, and also what I should be focusing on primarily, like 50% rowing, 30% weights 20% Fitness Evolved 10% bike etc?

My longterm target is 140 lbs and 12.5% fat

Currently I am 133 lbs and 15.8% fat. Is my target realistically achievable and how long would it take training 5 days a week?

I can't really increase the time spent each month as this is already fairly demanding for me but if I continue to put in around 11 hours a month in all and eat well can I get to that target?

Any advice would be welcome, mostly from knowledagble helpful people like Adam.

If you want to moan about me not having a job I'd refer you to any number of previous threads where your comments were noted and ignored. I won't be. I am signed off for ever and all time due to irreversible lung damage so I am effectively retired and very happy thank you.

That will be tough. I'm 5'10 & fight at a 140lbs & get down to 9% fat. I'd say focus on eating the right things. You're 5'6 right?

In terms of your training 5 days a week, are you working different muscles every day? The danger in doing the same things too regularly (particularly in your condition) is that it sometimes doesn't give the muscle time to rest.

Adam is much better at this than me, as I'm only really any good at knowing how to get me into shape. But, I'd recommend looking to put a little bit of weight on at a time through eating the right foods, and eating more smaller meals during a day. This will ensure you don't feel drained and will allow your muscles to grow. Make sure you eat a properly balanced diet of protein & carbs. Some people seem to think cutting out carbs completely will give them a defined body. Anyway, as I said before Adam is much better at this than me, so he'll come in now & tell me I'm talking shite

[Kev]

haha no it sounds like good advice to me. Im 5 ft 7.5 so a bit bigger than 5 ft 6.

My statsistics above are my ideals, I mean getting under 15% bodyfat would be brilliant, I just set those as my ultimate targets.

I'd guess 140 lbs and 12.5% fat would be the walk around weight and body composition for many featherweight boxers so would be really in shape for late 30's sedentary bum like myself.

[Kev]

Just set a new fastest time for a 10 minute row! I managed an impressive 2118 metres is a 500 split time of 2:21.6

This means I could probably do a 2000 metre row in 9:20 now allowing for the fact I'd have 40 seconds less to row and so could sprint earlier.

I never thought I'd get down that low so it's quite encouraging for me.

My dream has always been to go under 9 mins which with my lung capacity would be like a normal person going sub 7 definitely. I hope I can continue to improve. My lungs won't get better so I guess I need to focus on technique and power? I find the first 5 minutes I'm rowing around a 2:15 pace quite naturally, it's easy until about 5 mins in and then I struggle to breathe and drop to about 2:23 and have a late surge over the final 30 seconds.

I think maybe if I add cycling to give my legs a new type of exercise to adapt to I might be able to get a bit more out of them.

Also maybe short sprinting sessions of 500 meters on the rower just to build up lactic acid tolerance?

I'd love to get down to a 2:20 pace over 2000 metres, I started at about 2:35...

[Gandalf]

I really disagree with all this training and health business as I model myself on counter culture rebels rather gym instructors, but knowing your precarious health situation it is good to see you being pro-active and trying to keep on top of things.

You don't actually look that skinny or emaciated. Just a short guy who seems to be looking after himself. Pound for pound I think I probably look thinner than you.

Keep up the good work, young hobbit. I will give you an A- for effort.

[Kev]

Cheers Miles. I've just finished my latest 8 week program today and next week will start a new 10 week one.

I think I'm going to stick to two whole body weight's workouts for now, and will split after this new program. Going to add some cycling and change my Fitness Evolved workout from Nice and Easy to Break a Sweat. Looking forward to it.

Ive set myself the goal of getting to 15% bodyfat dead, and increasing my bodyweight from 133 to 135/6.

I think that's realistic.

[Andre]

Great job, you look good, do you eat well? Do you eat many raw uncooked foods?

[No Contest]

Bilbo you look like Lance Bass, haha. You should do pilates, it the only other gay workout I could think of that your not doing yet. J/k....you could do knee lifts with that hefty chick sitting on your knee. Ok I'm sorry I apologize for everything I just said. Get a job.

[Kev]

I have no idea who Lance Bass is but I assume he is a small, but lean, rugged and rather handsome young man.

I just started day 1 of a new 10 week program with some rowing followed by a new Fitness Evolved program called Break a Sweat.

Fuck me that was hard work!

[killersheep]

I have no idea who Lance Bass is but I assume he is a small, but lean, rugged and rather handsome young man.

I just started day 1 of a new 10 week program with some rowing followed by a new Fitness Evolved program called Break a Sweat.

Fuck me that was hard work!

What is Fitness Evolved, I assume it's some kind of fad workout thing, but what is the theory behind it?



Lance Bass is the one on the right btw.

[Kev]

This is Fitness Evolved



It's for the Xbox with Kinect and is awesome fun.

The UFC are bringing out there own personal trainer next month as well and I'm tempted to get that after my latest 10 week program. As a big UFC fan this looks so fucking cool to me..

[Andre]

Ah, back to your old ways.

[Kev]

what do you mean Andre?

[No Contest]

My COOL CLICK THINGS MISSING ....SAADDDDOOOO!!!!??