Smokeys 12 week plan

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Smokeyr67 said:
Hi Guys and Gals,

I've mentioned in another thread (what will you do) that I'm taking 3 months of work and dedicating myself to getting a little bit fit.

I'm going to use this thread as motivation, to make sure I do something everyday (except Sunday,my day of rest).

My current weight is about 105kg, I was about 15 kilo lighter a year ago, but things went wrong and I've managed to put on a s**t load of weight. My long term goal is 75 kg, short term (12 weeks) is a loss of .75 kg per week, so about 9 or 10 kg before I go back to work.

I'll be exercising 6 days a week, and will update this thread daily, so if you've got a hankering to hear about a fat mans pain, check in regularly:)

My current problem - shin splints, so I'm icing my legs post exercise but I'm need your suggestions to help me get over this issue.

Smokey
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That's great to hear!

I've been into fitness for about 6 years straight (we had a thread here about gym routines and diets a few years back).

I spent 5 years at the gym - did every variation you could think of. In that time, I had 3 PTs, I drank shakes etc.

It all helped, but I found after 5 years that my body was still a bit disproportionate. Some muscles were overworked, others neglected, and as a result, the body was a bit all over the place (broad shoulders, big muscle mass up top, chicken legs below etc.).

About 4 months ago I started a new fitness regime that is making wonders: freeletics (www.freeletics.com).

It's hi-intensity, bodyweight exercises. I do it outdoors at a local park. Often you don't need equipment, but sometimes a pull up bar is required.

It's fantastic. My body has transformed remarkably. I have lost body fat and put on muscle simply from exercising with my own bodyweight. My belly is gone, my abs are starting to show, my body is looking balanced and proportionate (legs have beefed up). My posture has improved, and I feel so energetic.

It all works via your smartphone. You download the app, and you tell it what you prefer (3 days a week, 4 days a week, 7 days a week etc.), and it will setup a weekly workout routine. It does this each week.

You can sign up for free generic exercises, or pay for a specialised "coach" (I think it's $100 for a year - much cheaper than a gym!). I paid, got the coach, and don't regret a cent.

The app is also a community, you'll follow and be followed by others in Australia and around the world doing freeletics. Sometimes there are meetups for a group workout. There's also a Facebook page where everyone shares their journey and experiences (Freeletics Australia).

If you want quick results, and achieve ultimate fitness, I recommend this over a gym. But I will say, you will need to find every ounce of motivation because the exercises can be extremely challenging.
 
Thanks for all the replies guys, it's really encouraging:)

Today's officially day one of my 12 week program, so I walked to the gym, did an upper body strength session + a little bit on the bike, then walked home. Only about 2 1/2k walking, I thought about extending my return by another 2 k, but I decided that as I had a "tweeky" pain in my shin, discretion was the better part of valor so I kept it short, came home and iced up my lower legs. Still, according to my HRM/fit bitty thingo I've done 197% of my daily activity goal, so I'm happy with that. Tomorrow I have to do a half shift at work, so I'll write it off as a rest day but will still manage to get a few k in, walking to and from the bus, and skiving off from work to walk around and check out the back packer girls in town:).

Now, to go all Back to the Future 2 on you, I'll fill you in on last week.

I've been building up my exercise, just walking slowly (6kphish) stopping at the odd street sign to stretch (mainly my calves, they were getting very tight on the uphill parts) and gradually built to 5 k on Sunday. After each walk I iced and compressed, and while there's still a way to go, my shins are proving to be less of a problem than I thought they would be. I also managed to fit in a couple of strength sessions, mainly working on technique so I don't injure myself too early in the piece. Anyhow, after a fairly light week of exercise I've managed to lose 1.4kg, or 1.33 % of my total body weight or 5.6% of my weight loss goal.

This week I'll have a slow Tuesday, cardio (walk) in the morning and weights in the evening of Wed, Thu, Fri and Sat, Rest Sunday. With a bit of luck I'll lose another half kilo or so to maintain the motivation.

Smokey
 

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Temploar said:
You reckon if I do stop soft drinks completely i'll lose a bit of weight on that alone?
Click to expand...

At one stage I must have weighed 120+ kegs, I was drinking about 5 or 6 600ml full strength cokes per 12 hour shift in a (misguided) attempt to stay alert. After many years of this, I gave up on the super coke and went to unleaded (Caffeine free diet Coke/Pepsi) and managed to get down to about 105kg with very little change to my lifestyle. Without the caffeine, I slept a little better, so I was as alert at work (still stuffed after 9 or 10 hours:)) but the weight fell off, about 15 kilo. After that, I reduced my fast food intake (QLD made a small move into the 20th century and Supermarkets opened until 9 so I had food options other than 7-11 and Maccas at night). I also convinced the company to buy a mini oven (to replace 1 of 3 microwaves) and bought an electric frypan for work, so I can cook 2 reasonable meals for myself on nights. This helped me drop off about 15 more kilo.

Now, I only drink soft drink with vodka, so only about 10 bottles a week (joking, I'm a light weight these days, might drink half a bottle of potato juice/ fortnight) and I only drink caffeine free diet versions. By the verbosity of my posts tonight, it's obvious I'm well into this fortnights half bottle:)

Anyhow, I think what I'm saying is that baby steps are good, give up the soft drink if you can, or wean yourself off by going the diet route, then you can look at the rest of your diet, then add in a bit of exercise and you'll be supermodel thin in no time:)
 
Smokeyr67 said:
This week I'll have a slow Tuesday, cardio (walk) in the morning and weights in the evening of Wed, Thu, Fri and Sat, Rest Sunday. With a bit of luck I'll lose another half kilo or so to maintain the motivation.

Smokey
Click to expand...

It's not luck, it's effort, and so long as you keep it up, you'll get there! :thumbsu:
 
Smokeyr67 said:
At one stage I must have weighed 120+ kegs, I was drinking about 5 or 6 600ml full strength cokes per 12 hour shift in a (misguided) attempt to stay alert. After many years of this, I gave up on the super coke and went to unleaded (Caffeine free diet Coke/Pepsi) and managed to get down to about 105kg with very little change to my lifestyle. Without the caffeine, I slept a little better, so I was as alert at work (still stuffed after 9 or 10 hours:)) but the weight fell off, about 15 kilo. After that, I reduced my fast food intake (QLD made a small move into the 20th century and Supermarkets opened until 9 so I had food options other than 7-11 and Maccas at night). I also convinced the company to buy a mini oven (to replace 1 of 3 microwaves) and bought an electric frypan for work, so I can cook 2 reasonable meals for myself on nights. This helped me drop off about 15 more kilo.

Now, I only drink soft drink with vodka, so only about 10 bottles a week (joking, I'm a light weight these days, might drink half a bottle of potato juice/ fortnight) and I only drink caffeine free diet versions. By the verbosity of my posts tonight, it's obvious I'm well into this fortnights half bottle:)

Anyhow, I think what I'm saying is that baby steps are good, give up the soft drink if you can, or wean yourself off by going the diet route, then you can look at the rest of your diet, then add in a bit of exercise and you'll be supermodel thin in no time:)
Click to expand...

Gotta love those beginner losses! I was all set to join the local gym/pool then I broke my arm playing cricket, off work and cricket for 5 weeks... Shattered! Maybe I'll still join and do what I can...
 
sirlothie said:
Gotta love those beginner losses! I was all set to join the local gym/pool then I broke my arm playing cricket, off work and cricket for 5 weeks... Shattered! Maybe I'll still join and do what I can...
Click to expand...

Yep, the first week or 3 are fantastic motivators, it's at about week 6 or 7 when the weights sessions start to work and muscle builds giving you a small gain that you have to look at different metrics, like waist measurement, or body fat %.

What arm did you break, the wiper or the spare?
 
Lol my left... I'm right handed. It's my ulna bone in my forearm close to my wrist, the small one. It's a miniscule fracture, barely shows on the x-ray but I can definitely feel it. 6 weeks recovery.

But I figure I might be able to do a few k's on the bike...
 
Smokeyr67 said:
At one stage I must have weighed 120+ kegs, I was drinking about 5 or 6 600ml full strength cokes per 12 hour shift in a (misguided) attempt to stay alert. After many years of this, I gave up on the super coke and went to unleaded (Caffeine free diet Coke/Pepsi) and managed to get down to about 105kg with very little change to my lifestyle. Without the caffeine, I slept a little better, so I was as alert at work (still stuffed after 9 or 10 hours:)) but the weight fell off, about 15 kilo. After that, I reduced my fast food intake (QLD made a small move into the 20th century and Supermarkets opened until 9 so I had food options other than 7-11 and Maccas at night). I also convinced the company to buy a mini oven (to replace 1 of 3 microwaves) and bought an electric frypan for work, so I can cook 2 reasonable meals for myself on nights. This helped me drop off about 15 more kilo.

Now, I only drink soft drink with vodka, so only about 10 bottles a week (joking, I'm a light weight these days, might drink half a bottle of potato juice/ fortnight) and I only drink caffeine free diet versions. By the verbosity of my posts tonight, it's obvious I'm well into this fortnights half bottle:)

Anyhow, I think what I'm saying is that baby steps are good, give up the soft drink if you can, or wean yourself off by going the diet route, then you can look at the rest of your diet, then add in a bit of exercise and you'll be supermodel thin in no time:)
Click to expand...

Thanks man, 4 days without soft drinks now. I'm drinking mineral water when I crave the 'fizz'
 
How bad is sugar for your health if you aren't overweight?

I'm fit, on the skinny side, but I have several glasses of soft drink + other sugar per day
 
Kappa said:
How bad is sugar for your health if you aren't overweight?

I'm fit, on the skinny side, but I have several glasses of soft drink + other sugar per day
Click to expand...
Sugar is really bad for you. Do some research. And so are artificial sweeteners, although there are natural alternatives
Temploar said:
Thanks man, 4 days without soft drinks now. I'm drinking mineral water when I crave the 'fizz'
Click to expand...
Temploar just be careful with flavored mineral water. It too has a lot of sugar.
And some plain mineral waters have a lot of salt
 
Magpie Girl said:
Sugar is really bad for you. Do some research. And so are artificial sweeteners, although there are natural alternatives

Temploar just be careful with flavored mineral water. It too has a lot of sugar.
And some plain mineral waters have a lot of salt
Click to expand...
Yeah mineral waters wouldn't be good. Drink soda water if you are after the fizz, i think it's sugar free
 

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Stoods said:
Yeah mineral waters wouldn't be good. Drink soda water if you are after the fizz, i think it's sugar free
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It is sugar free. I just checked my bottle in the fridge. Contains sodium. Apparently it is not great for irritable bowel syndrome due to the release of carbon dioxide into the digestive system. Otherwise it seems pretty safe from a weight watching perspective.
 
Update - walked 7.3 k this afternoon, motivated myself by walking to the shops, picking up a litre of milk, and 700ml of vodka, and walking home the long way:)

As for the sugar issue, if I had to eat or drink something sweetened, I'd go for the option that used raw sugar over processed, and way ahead of anything sweetened with artificial sugar. That's coming from a diabetic, test the blood sugar before and after eating position, your experience may vary.
 
TheGreatGrundy said:
It is sugar free. I just checked my bottle in the fridge. Contains sodium. Apparently it is not great for irritable bowel syndrome due to the release of carbon dioxide into the digestive system. Otherwise it seems pretty safe from a weight watching perspective.
Click to expand...

If you plan on drinking fizzy water, over the (very) long term it might be more economical to get a soda stream or soda syphon (and it saves carting bottles home from the shop).
 
Smokeyr67 said:
Update - walked 7.3 k this afternoon, motivated myself by walking to the shops, picking up a litre of milk, and 700ml of vodka, and walking home the long way:)

As for the sugar issue, if I had to eat or drink something sweetened, I'd go for the option that used raw sugar over processed, and way ahead of anything sweetened with artificial sugar. That's coming from a diabetic, test the blood sugar before and after eating position, your experience may vary.
Click to expand...
Growing up, I never drank water. I drank coke (we always had slabs in the garage) a few cans a day and lots of orange juice as well.

I've kicked any sort of soda or fruit juice for 3 years now, and drink it occasionally and I rarely get a hankering for it.

If I do get a craving for it, I go to cordial. You can regulate how much of the sugary cordial you're putting in. I also limit it to when I have meals.

You do need to be careful with this, because it's very easy to gradually get more and more, which I am starting to realise I'm doing right now.
 
Also, get into the habit of carrying a water bottle with you.

It stops you from feeling sluggish. It stops you from feeling dehydrated, which compounds the crave for sugary drinks even more. It's amazing how quickly my desire for coke goes away, when I have a glass of water.

And it also can lessen your food portion, if you drink a glass before a meal.

I used to hate drinking water, but it's easily been one of the easier healthy habits I've developed
 
Kappa said:
How bad is sugar for your health if you aren't overweight?

I'm fit, on the skinny side, but I have several glasses of soft drink + other sugar per day
Click to expand...
Shouldn't be a problem, as CVD by sugar is due to insulin resistance (diabetes), and type 2 diabetes (non-genetic) is mostly seen in overweight people.

Just be careful with it, because sugar can easily be one of those things that become more and more and more, as it can be addictive in large amounts.
 
Smokeyr67 said:
At one stage I must have weighed 120+ kegs, I was drinking about 5 or 6 600ml full strength cokes per 12 hour shift in a (misguided) attempt to stay alert. After many years of this, I gave up on the super coke and went to unleaded (Caffeine free diet Coke/Pepsi) and managed to get down to about 105kg with very little change to my lifestyle. Without the caffeine, I slept a little better, so I was as alert at work (still stuffed after 9 or 10 hours:)) but the weight fell off, about 15 kilo. After that, I reduced my fast food intake (QLD made a small move into the 20th century and Supermarkets opened until 9 so I had food options other than 7-11 and Maccas at night). I also convinced the company to buy a mini oven (to replace 1 of 3 microwaves) and bought an electric frypan for work, so I can cook 2 reasonable meals for myself on nights. This helped me drop off about 15 more kilo.

Now, I only drink soft drink with vodka, so only about 10 bottles a week (joking, I'm a light weight these days, might drink half a bottle of potato juice/ fortnight) and I only drink caffeine free diet versions. By the verbosity of my posts tonight, it's obvious I'm well into this fortnights half bottle:)

Anyhow, I think what I'm saying is that baby steps are good, give up the soft drink if you can, or wean yourself off by going the diet route, then you can look at the rest of your diet, then add in a bit of exercise and you'll be supermodel thin in no time:)
Click to expand...
Mix the vodka with diet soda, a lot less calories, or cordial, or some fruit juice.
 
Temploar said:
I read that most of the people that lose weight like that put it on again in doubles because their metabolism slows down so much from not having food and then when they do eat again it's overwhelmed and can't handle it.
Click to expand...
That's partly because you're body is designed to maintain homeostasis (an internal equilibrium) so when people attempt to cut their diet, exercises and ultimately lose weight, your body is fighting for you to eat more because warning signs are going off because the homeostasis is disrupted.

That's why diet, in the sense of a short-medium stint, doesn't work. You're not trying to eat x and not eat y for z weeks. Instead you should be focusing on developing a healthy eating routine that you can maintain for the rest of your life.
 
Smokeyr67 said:
Hi Guys and Gals,

I've mentioned in another thread (what will you do) that I'm taking 3 months of work and dedicating myself to getting a little bit fit.

I'm going to use this thread as motivation, to make sure I do something everyday (except Sunday,my day of rest).

My current weight is about 105kg, I was about 15 kilo lighter a year ago, but things went wrong and I've managed to put on a s**t load of weight. My long term goal is 75 kg, short term (12 weeks) is a loss of .75 kg per week, so about 9 or 10 kg before I go back to work.

I'll be exercising 6 days a week, and will update this thread daily, so if you've got a hankering to hear about a fat mans pain, check in regularly:)

My current problem - shin splints, so I'm icing my legs post exercise but I'm need your suggestions to help me get over this issue.

Smokey
Click to expand...
Icing legs is a good idea because shin splints is basically inflammation around your tibia.

Shin splints is caused by excessive force on your legs, so there is a fine balance between ensuring you don't create too much stress on your legs and losing weight so there is less stress.

Walk for now, and I wouldn't recommend jogging of any kind until the pain goes away. Use the stationary bike or the elliptical as the are stress free on the legs.

Also, I'm unsure how old you are, but Osteoporosis is common in older age, particularly those that are overweight and it's also asymptomatic (doesn't show any signs you have it), and it most likely is contributing to your shin splints (if you have osteoporosis)

The way to treat it, non-pharmacologically, is by losing weight, weight bearing exercises, which you are doing, but also increase your calcium intake whether thats through vitamins or milk, and also ensure you get at least 10 minutes of sun a day because that increases your Vitamin D which increases calcium absorption
 
Also, get sleep. A disrupted sleep can impact your leptin and ghrelin hormonal balance (the hormones that control when you feel hungry and full), making you feel hungrier. If you get a bad night sleep, a 20 min or 90 minute nap should suffice.
 
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