124 replies to this topic

[dK]

OK...I need to do this as well. Current weight 112kg, target weight by September when I go back to NZ is double figures. My key measure won't be weight, but I would like to fit into a 36in waist, currently 40in waist. Went to the gym last night, 45 minutes on the Orbital thingee, calories burned 537, Saturday went for a 30 minute walk with my wife. My key challenge will be my diet and ensuring that I eat regularly.

[dK]

20th Feb

Weight: 114kgs (EDIT: oops one too many cheese scones in the weekend  )

Goal weight: 99kgs

Estimated time to achieve: 7 months

Plan of attack: Regular gym visits ensuring I am burning at least 1500 Calories per week. Cut down alcohol. Ensure I have breakfast everyday to fight "starvation" reaction, no carbs after 5pm. Plan a 7 day de-tox (including colonic cleaning to get rid of mucoid plaque - could get a 2-3 kg drop just from this)

[dK]

OK...I have arrived in San Francisco and will be gyming each day, while trying to find a portion of food that would be able to fit on a standard plate.

[Parcy v2.0]

dK said:

OK...I have arrived in San Francisco

Be sure to wear flowers in your hair!

[dK]

Weight reduced from 250lb (113.5kg) to 245lb (111kg), eating small portions, have only had time for 1 gym session, but walking from Market St back up to the top of Nob hill is a killer.

[dK]

dK said:

20th Feb

Weight: 114kgs (EDIT: oops one too many cheese scones in the weekend  )

Goal weight: 99kgs

Estimated time to achieve: 7 months

Plan of attack: Regular gym visits ensuring I am burning at least 1500 Calories per week. Cut down alcohol. Ensure I have breakfast everyday to fight "starvation" reaction, no carbs after 5pm. Plan a 7 day de-tox (including colonic cleaning to get rid of mucoid plaque - could get a 2-3 kg drop just from this)

It has taken a while but I am down to 99kg. Found that my job was taking too much out of me and I didn't have the motivation to train on my own. I finally bit the bullet and I have been working with a Personal Trainer for the last 3 weeks. Through dieting I got down to 103kg but needed to firm up and get rid of some of this IT flab. 2 sessions a week with the PT and 1 cardio. Let me tell you PT's are bastards! But I am loving every minute of it, when I trained by myself it was easy to say this is too hard and stop, but now I don't want to give the PT the satisfaction of me 'failing' to complete an exercise. My two least favourite/most favourite exercises are the Turkish Get-Up and the Wall Sit. When I finish those exercises I have trouble standing! Not really lifting heavy tin, mainly using my own weight for resistance as I have asked to focus on strengthening my core.

I will try and keep this up to date and may even brave putting up a before and after shot xzxidiot2

[ACT Crusader]

Nice work dk.

The great thing about having a PT, even for a short period is that they can help 'shock' the body (and mind) and get it actually thinking that it can be pushed to limits beyond what you regularly think it can do.

I had one for 10 weeks and it absolutely revolutionized the way I work out. Since that time I can honestly say that I have not had a session at the gym where I haven't gone hard and was sucking in the big ones or sweated like crazy. I wanted to lose fat and high intensity lifting and exercises was the only way it was going to happen (with a diet loaded with key veges, fruit, nuts and protein also).

The Wall Sit is a great exercise. I run a youth group and I get them to do wall sits from time to time.

[BartMan]

super stuff DK - I am a PT convert too, although not at the gym, but getting programme and eating plans sorted out, has changed my body a little bit too, all in seven months!!

best money you could spend.

[dK]

Life changes spur you on to great things. I am a victim of the recession and was made redundant 6 weeks ago, so decided to have a 5 week holiday in NZ. Great weather, but the first thing me and Mrs DK was join the local gym and for the 5 weeks we went 4 days a week and I started doing Boxing (sparring only) and have enjoyed the stress release of punching and kicking the shit out of the bag and partner. I have put on 3kg in weight but lost body fat so it must be muscle?!?
Back in NL and need to get rid of the belly meat, after 40 it does get bloody difficult. I have also started the 100 push up challenge so will also try and keep that updated as well. Still rowing, my goal is to beat 7:50 and have got close but still need to maintain at 1:55 split to give me enough time in reserve for when I die in the last 250m. Oh and get another job!

[dK]

http://www.hundredpushups.com/

Week 2 commencing and I am certainly feeling the improvements in my chest arms and core. Did the Week 2 Day 1 set of 14, 14, 10, 10 and then completed 17 for the max. 1 minute break between each rep. Tomorrow is 14, 16, 12, 12 and a minimum of 15 reps for the last set. Mrs DK videoed me completing the sets, which was excellent as I could see where I needed to improve my form, exhaustion certainly negatively impacts form!

[dK]

My current work out
Day 1
1000m row
1 minute break
Bench pistols
Alternate V-ups
Squat Lunges
2minute break
1000m row
Reverse DB flys
Long arm crunch on half swiss ball
Step cross over
2 minute break
1000m row
Then repeat

Day2
5 minute bike, keeping rpm between 80-90 increase resistance every 30 secs by 2 clicks
1 minute break
DB Fly on half swiss ball
V ups
DB Thrusters
2 minute break
Bike
DB chest alternating on half swiss ball
side bridge with hip dips
Lateral total raise
Bike
Then repeat

Have been doing this for two weeks on a Monday (day 1) then Friday (day 2). I have a light cardio session on Wednesday and I am continuing the push up challenge.

[dK]

Next challenge is a sub 7:40 row for 2000m

[BartMan]

going well there dk - keep it up, nothing like results to keep you motivated.

[dK]

Started training for the Challenge (separate thread strated) and I have beaten 7.40 for 2000m, time is now 7.35

[dK]

dK said:

OK...I need to do this as well. Current weight 112kg, target weight by September when I go back to NZ is double figures - ACHEIVED. My key measure won't be weight, but I would like to fit into a 36in waist - ACHEIVED, currently 40in waist. Went to the gym last night, 45 minutes on the Orbital thingee, calories burned 537, Saturday went for a 30 minute walk with my wife. My key challenge will be my diet and ensuring that I eat regularly - ACHEIVED.

Pretty much reduced carbs to nothing

[dK]

Just back from a 5 day cricket tour of Oxford. Played two 50 over matches, Three 5 over 6-aside matches and two T20s. Pitches were rock hard and am suffering from some serious leg fatigue as was playing in spikes (not my best decision). Dropped a kilo to 96kg,kept to my no carbs, except for the copious amounts of Alcohol

[BartMan]

carb in the morning - decent rolled oats / weetbix type thing, a few at lucnh, knock them on teh head at lucnh. You actually NEED them to run your body DK!!!

[dK]

Having porridge each morning, no carbs after lunch. Focus on proteins for the rest of the day. Did my best 2000m today 7.31.6, but technique was all over the place. I know I can beat 7.30 with better concentration. Still working toward the challenge. PT had me focused on bench press, pull down, dips and cable cross over, Can barely type and cannot lift my arms. Did the captains chair for a bit of fun and then the PT had me do a 2:00 minute sprint on the bike to see if he could max my hate rate.
Max HR = 180
Avg HR = 147
Resting HR = 62
Not bad for a 43 year old, ex-FB

[dK]

OK, I have now officially lost 20Kgs since I started this journey. My wardrobe is f*cked and need to replace almost everything

[BartMan]

that is brillaint weight loss, well done - any photos!

[Paekakboyz]

Holy shit that is a primo effort mate!! 20kg loss is no mean feat. Sigh, aside from exercise it always comes back to bloody diet aye! Something I still struggle with...

Hi my name is Paekakboyz and I'm a carboholic!!!

Keep up the good work DK!

[dK]

I do have some photos of when I was the size of a hippo but need to get electronic versions from the people that took them, for some reason I wasn't keen to have my photo taken. I'll see what I can do

[dK]

OK here is a before and after shot. The before was at my 40th, unfortunately I still had space to grow and I hit my peak of around 116kg. The after was taken this weekend and I am at a svelte 96kg. With still some spare tire to remove.

Attached Files

•  slimpat.jpg   8.44K   18 downloads
•  fatpat.jpg   8.87K   21 downloads

[dogmeat]

Jeez man. That's impressive.

I'd like to say yr an inspiration but after 2o yrs of fatbastardom I figure I'll keep quiet.

[dK]

dogmeat said:

Jeez man. That's impressive.

I'd like to say yr an inspiration but after 2o yrs of fatbastardom I figure I'll keep quiet.

Hire a Personal Trainer and set a long term goal. It has worked for me.

[BartMan]

I second that dk - I was never a fan of paying someone to tell me to do what I knew I had to do. but it bloody works. I had slimmed from 120 to 95 by my self, but once I got a PT, well, the rest as they say is history - 81 kilos this morning, about 18 months after our first visit. Money well worth spending.

[dK]

Did you check out the photos on page 1?

[dK]

I have had a bastard of a cold for the last week and a half. So haven't been hitting the gym with any frequency. Went today for a session with my PT. I mentioned that I was still having some trouble breathing, so he said he would go easy today. I knew I shouldn't have trusted him
1 - 30/30 Intervals on Rower, with each interval at 1:38 pace, managed 9 of the 10 intervals, had to stop at interval 8 to cough up my lungs
2 - Super Set - 3x20 of push ups - 1 10 reps of the set were narrow arms to focus on tri-ceps and then final 10 reps wide arms on top of two dumbbells. Did I mention this was Tabata style so only a 30 sec break between each set.
3 - Ab workout (Tabata style) 3 sets - 30 x crunches on a bosu ball with a 10kg weight, 30 x side crunches on the right, 30 x side crunches on the left, 30 x reverse crucnhes (leg raises) = 1 set
4 - Final super set - 3 sets 20, 15, 10 of Upright Row and then straight into Power Lifts (Again Tabata style)
So the fact I could hardly breathe didn't seem to change the mind of my PT.

Now down to 95kgs fully clothed.

[dK]

The challenge today - 31.52