Balthazar

I really like the idea of the cave man workouts, I used to do something like this with some buddies but then we foolishly let it die out, I think I will try something similar in to my workout routine

July 23rd Felt absolutely shattered, really struggled to get myself in to the gym and had to resort back to me tried and tested 'Might As Well' technique Rolled myself out of bed 'Might As Well' stand up because sleeping on the floor is rubbish. Now I'm stood up 'Might As Well' get my gym kit on. Gym kit on 'Might As Well' go to the gym even if I only do 1 minute on the treadmill, it's still one minute more than I would have done Done one minute on the treadmill, OK now I'm warming up let's grind this sucker out. Workout 10 minutes on the Treamill at speed 6.0 LISS 5 minutes HITT on the Treadmill, 15 seconds on, 45 seconds off at speed 13.4 Assisted Dips - 75kg x9/x9/x10 Assisted Chin Ups - 75kg x9/x8/x7 5 minutes HITT on the Treadmill, 15 seconds on, 45 seconds off at speed 13.4 Leg Press - 120kg x7/x9/x9 Leg Extension - 60kg x9/x9/x9 Cable Reverse Sit Up - 25kg x10/x10/x10 Food Breakfast - Protein Works Pancakes Lunch - 1 Chicken Breast, 4 slices of smoked bacon and a nutribar thing Dinner - Corn on the cob, Cajun Chicken, Coleslaw and some home made potato wedges. Snacks - First bar of chocolate in 3 weeks Drinks - 9 pints of water Other News That was my fifth day in a row in the gym, felt that knackered by the end I could barely be bothered to dry myself after my shower. Thursday I have a crazy early meeting and then have to head to London so annoyingly I will probably end up missing the gym, got to eat healthy Thursday because I know on Friday I am out for dinner with clients, and it will likely not be anywhere serving much healthy food. But it's ok, it has been planned rather than me giving in to a weakness and one bad meal through choice isn't going to chuck me off the wagon, I know that I will make up for it Friday night and at the weekend eating healthy

Tuesdays Workout 10 minutes on the Treadmill at speed 5.9 LISS 5 minutes HITT on the treadmill, 15 seconds on, 45 seconds off at speed 13.3 Dumb Bell Lunge - 8kg per hand x9/x7/x7 reps each side Dumb Bell Shoulder Press - 14kg per hand x9/x9/x8 5 minutes HITT on the treadmill, 15 seconds on, 45 seconds off at speed 13.3 Dumb Bell Lateral Raise - 8kg per hand x8/x7/x7 Dumb Bell Front Squat - 10kg per hand x8/x7/x7 Hanging Knee Raise - x7/x7/x6

Welcome to Nerd Fitness What position do you play?

Welcome to Nerd Fitness Kitsu I'm another one for the cold turkey approach to food, it's all in or nothing right?

Hey Zee I'm 26 and 283lbs and I am not so much looking to lose weight as to get healthy and change body shape. I want the nice V shape torso! What are your fitness aims? I am a little bit away from Washington, I live in the centre of England Drop me a message if you want to accountability buddy we can email and google hang out

so far so good! What are you fitness aims Zee?

oh and also went for a mile or so stroll with my fiancee if that counts

I like that quote, it has helped me a lot to. If I miss one workout or have 1 bag of crisps, it's not the end of the world I just need to get back on it. Only the overall destination matters

I have some sesame oil so I will try some hot and fast broccoli tonight and let you know tomorrow the results!

Gonna sound weird, but if it's on a big exercise day a banana smeared with peanut butter

Welcome to the rebellion Cassi, gotta lover that gamification right?

I second that, I have a friend with super low body fat but the visceral fat around his organs is awful

Hi welcome to the rebellion I had a big problem with sugar to, in the past I had tried cutting a few things out or limiting myself but I actually found it easier to just go cold turkey Bare with me here The reasons being when you go cold turkey there are no exceptions to the rule, no 'this will be my sugar for today' or 'I will have extra sugar today but then no sugar tomorrow' and certainly no 'this sugary thing is about the equivalent of what I want to be eating so I guess it's ok' It took the thinking out. Not going to lie it was tough for the first two weeks, really tough, but then it was like a switch was flicked and I don't care about sugar anymore

Hi Kellie welcome to the rebellion. I don't roller derby but I live in Derby so that nearly counts right? If you enjoy squats then you are already in a super strong position to get a strong and healthy body. Also your switch in motivation is a huge thing, I have found exercising for reasons things I love rather than things I hate is much more powerful

Hi Zee welcome to the rebellion I've always been a big person to, at the moment I weigh 283lbs last count. With positive lifestyle changes you will soon have things turned around. Just be careful not to get too obsessed with the number on the scales it can misleading. For example of my 283lbs of weight, 183lbs of it is muscle. So I could see the number on the scales going down but actually just be losing muscle mass instead of fat. Instead I like to try to lower my body fat % and visceral fat.

why thank you very much. In the past I have tried setting small achievable goals and for me it's never really motivated me, it requires a small amount of effort to achieve a small goal and if I fail then it's only a small fail. By having big goals it means I have to commit my very heart and soul to this thing, all aspects of my life, and if I fail then I fail big. And I don't like failing big :-D

July 22nd So yesterday marked the fourth day in the row that I've been in the gym, I'm getting close to my 6 target. Although going forwards I think I may have to only do the gym 5 days a week and something different at the weekends. Reason being the lazy gym doesn't open until 8am on a Saturday and Sunday and that's just too late, I want to be in and out by then. So I think it will be weekdays heading to the gym in the morning and then other things at the weekend. I am thinking of maybe making some kind of home brew fitness camp/circuit thing an academy of heroes with kettlebells, swinging swords and battle axes and home made medicine balls and stuff - watch this space! Will post yesterdays workout later, it's saved on my Ipod and I can't remember the stats off the top of my head. Yesterdays Food Breakfast - 3 bananas and 2 apples - left me morbidly hungry, silly boy for not including protein. Lunch - Home made paleo chili with home made paleo sweet potato wedges. Dinner - An English classic, home made potato wedges, beans and two eggs. Snacks - A chunk of home baked bread with lime and herb oil, pretending we were Italian. Drinks - 8 pints of water and my weekly cup of coffee Other News In other News I have downloaded the Yoga Studio app that my fellow nerds have recommended, that I plan incorporating into my life at some point, seeing as I want all over fitness I don't just want to increase my strength, stamina and agility without working on my flexibility and balance

Some great advice, thank you very much. The bacon broccoli combo sounds like a winner. Do you have any good recipes for home made sausage?

So my friend is in to fitness and she has some special electronic scales. I have found normal scales are a sucky way for me to monitor myself. Also our scales only go up to 280lbs and I am over that. The plan is to use her scales every week to chart the differences that are important to me. So as of last night, 3 weeks into the plan Weight : 283lbs Muscle Weight : 183.8lbs Water : 47.8% Body Fat : 31.9% Visceral Fat : 14 The muscle weight made me pretty happy and apparently the water % is the best she has ever seen. Whilst the body fat obviously needs to come down by main goal at the minute is lowering that Visceral Fat because that's the stuff that gives you heart attacks, liver failure, cancer and all kind of bad stuff. You can have low body fat and still crappy Visceral Fat. So I am hoping to maintain Water %, Maintain or Increase Muscle Weight and Lower Body Fat. But mostly lower Visceral Fat Lets do this!

So the overall plan is going from an Orc, which is where I feel I am at the minute. Not as big as an ogre, but still a big frame that has gone soft. And level up into an Uruk-Hai. Still with the big frame but with the softness carved in to muscle. I am wanting that rugby player build and V shape torso back please

For diet I have tried the whole cutting one thing out a day that Steve discusses and I know works great for some people. But for me only changing a small thing means I only risk a small fail. Instead I am going to go balls deep, forgive the saying, in to eating right. My initial aim is 80%-90% eating right, I feel this is a challenging but attainable starting goal for me. 'Eating Right' consists of cutting out; - Beer, Wine, Fizzy Pop, Tea, Coffee, Hot Chocolate, White Potato, Pasta, Rice, Cheese, Biscuits, Sweets, Chocolate, Crisps, Bread and all its doughy brothers, Butter, Cake, Spaghetti Instead my drinks are and have been mostly Water, Green Tea, and a glass of whiskey or bourbon straight (no nasty mixers ruining it) My food has been mostly Meat, all the freakin meat, Fruit, Vegetables, Spices and that's pretty much it. When you get going with spices you can have a lot of taste variety in your food.

So now that I've got all of that out of my system it is time for a paradigm shift, it started 3 weeks ago. Firstly in terms of exercise I have started off with the aim of hitting a gym that I don't despise 6 times a week for an hour at a time, doing a combo of cardio HITT and weights/body weights I'm focusing on the big exercises - Press ups, DB Squats, Lunges, OH Press, Assisted Chin Ups and Dips etc. For now I am staying away from Barbell Squats and Deadlifts because I have the fear about my back. Once I feel fitter and stronger I will go down more of a traditional heavy lifting path. On the seventh day the plan is to still do something active this will probably consist of hikes through the beautiful British countryside. In reality these past three weeks have been more like 4-5 times in the gym a week, but that ain't bad going from standing. My initial aim is to get enough all round fitness that I feel able to progress elsewhere. I want to be able to lift, pull, run, climb and push my way anyway I want. I want to be able to go to any sport and have the condition for it, not to be the best but not to be the worst through a strong all round fitness

Hey everyone, My name is Daniel and I'm 26 years old. I used to exercise around 14 hours a week including playing an awful lot of rugby which gave me that fantastic rugby players physique. Cruised through school and college with references to being a brick -cough- house. Then Uni, Work, Tragedies and sad times happened. An injury chucked me out of rugby for months and then it was too hard to get back involved. I learnt how to cook real good and food became my new thing that I was good, it replaced Rugby. Whether I was cooking something awesome for myself, or having buddies round either for tasty snacks whilst we watched a movie or for big Birthday feasts I was the like the iron chef. I have tried umpteenzillion times to get back in to shape but failed time after time after time, and each time for a variety of reasons I failed. Sometimes it could be chalked up to trying to do too much too soon, trying to start off too close to what I had been doing back in the day, setting myself up for a fail. Other times it was incorrect form in the gym on a combo of overhead press where my back was too bent, followed by deadlifts where my weakened back finally gave in. This has happened three times, each time sitting me out of most exercising for a couple of months at a time because my back was agony. I have been put off by poser gyms with people flexing in tight clothes, meat head gyms where my weights seemed pitiful, death and pain gyms were people seem determined to kill themselves by exercising so hard and screaming so the whole gym knows about it. And in all these gyms I felt lame because I knew that back in the day I could have beast it out with most of them. In the past I have set myself unrealistic targets and then got upset when I didn't meet them and just stopped going to the gym in dismay. In terms of diet, despite being a great cook it has always been the tastiest food rather than the healthiest I have tried Herbal Life but having shakes instead of chewing food didn't convince my brain I'd eaten, I had cheat day diets but I nailed it that hard on the cheat day I virtually undid all my work, I've tried slimming world with their greens, ambers and reds but found food planning exhausting and I've tried calorie counting but that made me want to kill again

great work man