My training thread, progress, advice etc

[Kev]

Hey Ryanman thanks for asking.

I'm still training 4/5 times a week. I'm not really seeing any gains any more which is disappointing, I think once Christmas is out the way I will need to revamp my program and change it up a bit.

I do sets of 8 chin ups and pull ups now, although what I class as pull ups is when I grip these handles on the bar with wrists facing inwards towards the body.

Actual widegrip pulls are still really hard. I can do 3 raising to just above eye level with the bar but I don't seem able to lift up to chin level with them, although I'm not sure if you are supposed to anyway.

Chin ups and regular pull ups are to chin level though.

Wish I was ripped and shreeded by now, but I guess that is mainly for the young and the elite.

As long as I continue to get a little bit better and keep heading in the right direction I am happy. The best news is I have been completely healthy for a year now, not even a cold and my thyroid function and testosterone levels have noticabley increased.

Hoping to start some volunteer work in January, feeling positive about everything for the first time in several years. Even started seeing a new girl.

What's your diet like?

Generally pretty good, I eat fairly well, several small meals a day, no crap, well usually no crap.

I think I probably need to change my program up a bit. I've been doing the same whole body routine twice a week since March now.

After Christmas I will split it in half and workout 4 times a week, and add some different exercises.

I might also use my stationary bike as well as a break from rowing and to get my body adapted to some other form of cardio.

How many grams of carbs/protein/fats per day?

I don't weigh it out, but I eat sensibly.

For example so far today I've eaten the following.

2 slices brown bread with crunchy peanut butter with an apple
4 ryvitas with philadelphia light spread, ham and mustard

In a bit I'm going to have a can of tuna with broccoli.

I've drank one glass of water and 3 cups of green tea so far.

Dinner tonight will be chicken, brown rice, a fried diced red onion and a Patak balti sauce.

I'll also have one chocolate whey protein shake with two scoops of raw oats after my workout.

This is a typical day and to be honest I'm not in the slightest bit interested in making it more complicated than this. I don't want to be weighing food as it's just not sustainable for me in the long term. It has to be easy otherwise it becomes a chore and I'm less likely to stick with it.

[Kev]

My bodyweight is now 140lbs, up from 135 when I was just rowing. So I've gained about 5 lbs of muscle (well weight at least) in the last 5 months, although the last couple months it's remained the same.

I'm thinking maybe this is just my ideal natural weight?

I'm not looking to add size or bulk. Ideally I'd love to start to resemble a boxer's body, muscular but lean. I guess training 3 hours a week probably isn't going to produce that, but if I could look in shape, so I at least look like I work out, that would be great.

I don't think I llok like that yet, but I look much much better than I did at the start of the year.

[Kev]

My plan for January is to make use of this guys materials.

Scooby's Workshop | Home Fitness & Bodybuilding Workouts

He has a pretty busy forum as well, so I will join that and start to get advice there too I think. His videos are really great.

[erics44]

My bodyweight is now 140lbs, up from 135 when I was just rowing. So I've gained about 5 lbs of muscle (well weight at least) in the last 5 months, although the last couple months it's remained the same.

I'm thinking maybe this is just my ideal natural weight?

I'm not looking to add size or bulk. Ideally I'd love to start to resemble a boxer's body, muscular but lean. I guess training 3 hours a week probably isn't going to produce that, but if I could look in shape, so I at least look like I work out, that would be great.

I don't think I llok like that yet, but I look much much better than I did at the start of the year.

everyone would like a boxers body, its just difficult to achieve

there arent many people who can add muscle and burn fat at the same time

if you havent used you muscles for a long time then maybe you will fill out a bit when you first start to put them into action again but they wont grow at a very fast rate if you dont bulk

and by a very fast rate i mean even the best bulkers (natural of course and over a certain age) will only put on 5lbs absolute maximum in a year (more like 2-3lbs for most people), and thats bulking with out worrying about fat gain

youll only put on weight if you are taking on excess callories

so if you eat 3500 and burn 1000 rowing (daily allowance 2500) then youre not gonna gain any weight of any kind

[ono]

Hey Ryanman thanks for asking.

I'm still training 4/5 times a week. I'm not really seeing any gains any more which is disappointing, I think once Christmas is out the way I will need to revamp my program and change it up a bit.

I do sets of 8 chin ups and pull ups now, although what I class as pull ups is when I grip these handles on the bar with wrists facing inwards towards the body.

Actual widegrip pulls are still really hard. I can do 3 raising to just above eye level with the bar but I don't seem able to lift up to chin level with them, although I'm not sure if you are supposed to anyway.

Chin ups and regular pull ups are to chin level though.

Wish I was ripped and shreeded by now, but I guess that is mainly for the young and the elite.

As long as I continue to get a little bit better and keep heading in the right direction I am happy. The best news is I have been completely healthy for a year now, not even a cold and my thyroid function and testosterone levels have noticabley increased.

Hoping to start some volunteer work in January, feeling positive about everything for the first time in several years. Even started seeing a new girl.

What's your diet like?

Generally pretty good, I eat fairly well, several small meals a day, no crap, well usually no crap.

I think I probably need to change my program up a bit. I've been doing the same whole body routine twice a week since March now.

After Christmas I will split it in half and workout 4 times a week, and add some different exercises.

I might also use my stationary bike as well as a break from rowing and to get my body adapted to some other form of cardio.

How many grams of carbs/protein/fats per day?

I don't weigh it out, but I eat sensibly.

For example so far today I've eaten the following.

2 slices brown bread with crunchy peanut butter with an apple
4 ryvitas with philadelphia light spread, ham and mustard

In a bit I'm going to have a can of tuna with broccoli.

I've drank one glass of water and 3 cups of green tea so far.

Dinner tonight will be chicken, brown rice, a fried diced red onion and a Patak balti sauce.

I'll also have one chocolate whey protein shake with two scoops of raw oats after my workout.

This is a typical day and to be honest I'm not in the slightest bit interested in making it more complicated than this. I don't want to be weighing food as it's just not sustainable for me in the long term. It has to be easy otherwise it becomes a chore and I'm less likely to stick with it.

To add any significant amount of muscle, you could probably do with doubling your carbohydrate intake. You're taking in around 260g per day with that layout. Your protein intake is a little better but you could do with adding in another shake to bring it closer to 150g per day.