The Boards Summer Beach Body Super Challenge: Week 4

lindak

Week 4 , thank god. The weekend was a killer for me .. Was dying for some chocolate and it was everywhere !! I resisted though and didnt even have a lick of any.
We are half way there now ! Will do measurements tonight and weigh myself in the gym in the morning. Oh and 3 weeks ago I bought a pair of trousers that were a tad to tight but I bought them and said that they would fit me in a couple of weeks well yesterday I put them on and they fit and had some room aswell. So was chuffed with that

g'em

W00p Wk 4, we're halfway there already!

Things are going pretty ok for me. Last week was a bit of a mess exercise-wise but I kept myself moving as much as possible. Not eating junk, chocolate, crisps etc. is actually very easy for me - it's simply the volume of food that I need to watch. I'm eating quite a bit of fruit (usually 2-3 pieces a day) but as long as I'm eating more veg than fruit then I'm not worried. Breakfast is still eggs every morning, swapped with some muesli if I feel a little lacking in energy, fruit and Slender Pro is my snack of choice and lunches and dinners are lean meats and vegetables.

My waistline has started to tighten up again and I'm getting my hourglass shape back, so even if my legs are still tree-trunk-esque, they're solid, don't wobble and have no problem helping me lift well over my bodyweight in the gym.

All-in-all, I'm happy

justsomebloke

are we not at the half way point at the end of this week.

Well not the best weekend ever but given the circumstances it was better then I would usually have done.

I post my measurements later on (left them at home) but overall nothing major arms up .1 inch, right thigh up .1, waist I think is down a bit, weight was the same.

However this week has disaster written all over it so a lot of damage limitation I think as there are a couple of birthdays and a couple of leaving dues that I will be attending so should be fun

Hail 2 Da Chimp

Booked my holiday on friday so have now got to take this thing seriously :cool:

g'em

Salad Boy wrote: »

are we not at the half way point at the end of this week

Yes. I'll have a search around for more parades you can rain on.

Ginny

Fingers crossed the weather holds up this week for me, the rain really messed me up last week. On the plus side 2 people asked me yesterday did I lose weight, and I realised I've lost about 2 inches just below my chest..:D

Vegeta

Well I'm still eating right anyway and losing weight, the loss has slowed but I expected that

Had physio again on saturday, shoulder is improving. Think I could manage to hold a bar in place for squats so hope to go for a quick jog tonight then some squattin.

I could also now manage a lot of isolated exercises I'd say but definitely no benching or pressing for me

Tiriel

g'em wrote: »

Yes. I'll have a search around for more parades you can rain on.

lol!!!

Don't feel any changes this week and really tried hard last week, so feeling disheartened. Having said that I went to Tesco last night and bought all my healthy food to make sure I don't fall off the wagon!! I think I have serious muscle growing - but it's still hidden beneath a layer of blubber That means diet is still too high in calories I guess.. or I need more cardio. Will do my measurements and weigh-in tonight and then I think I must re-evaluate what I am doing.

Last weeks exercise was:
Monday - gym (was ill so was only 20 mins)
Tuesday - Pilates & 40 min walk
Wednesday - Boxercise & 10 mins Xtrainer
Thursday - 20/20/20 combo & 10 mins Xtrainer
Friday - Aero Fitball
Saturday - Walk 30mins
Sunday -Housework/hoovering

For me - that was a lot!!!

ali.c

Ahh mental week last week, sweet mother of divine it was an absolute shambles excercise wise mind you i did get in my 5hrs of excercise in the form of walking. Diet was okay could of been a bit better but its the quanity of food i need to watch more than anything else. I take this weeks stats this evening!!

fatal

Another week down.Excercise wise I didn't do alot for the second half of last week.I twisted my ankle on thursday and I wasn't able to walk without limping until today.I'll give it another days rest and hopefully start at least jogging again tomorrow.
Dietwise I am doing ok.I had a mars bar over the weekend and a tiny bit of chocolate today.Otherwise i've stuck to eating clean....

lindak

Well done my measurements and down again so happy with that . Will weigh myself in the gym in the morning.
Chest 32.5 - no change
Thigh - 21.5 ( -.5)
Bicep - 10.5 - No Change
Wrist - 6 - No Change
Waist - 25.5 ( -.5)
Hips 32.5 ( -.5)
Top of legs 22 - (-.5)
Knee - 16 - No Change
Calf - 12.5 - No Change
Body weight - ?

theboytaylor

Hey guys, hope everyone is still hanging in there.

Getting there with most of my goals
looking forward to the half way mark.

Major change so far has been cutting down/eliminating those
sweet sweet desserts.

Major failings so far are trying to increase my swimming abilities
from sweet FA to anything better than that...not going well.
Second failure has been keeping a diary, anyone else find this to be really difficult?

On the upside, bodyweight up 2.3kgs to 57.5kgs and bodyfat down
0.35% to 5.4% (I still don't believe in the calipers thing I brought
but the relative value is not going up so that's the main thing!)
so that's a result. Suprising too, first time I've really analysed them.

And my bench press is steadily on the up too.

Go Team Boards!

blah

Spent the weekend showing a friend around London, so the diet was not adhered to, ate on the run. But she did want to walk around all the sights, so I got plenty of exercise. I'll have to measure myself tomorrow though, not sure if there'll be any change

lindak

Anyone else having trouble with the site today ?

justsomebloke

ye it's beign acting arse ways since last week. Happens every so often. But then again it is one of the biggest sites in Ireland and only recenetly got it's first full time employee

Hayden*

i got myself weighed and did my body fat pecentage in the gym last sat weight is 9stone 8lbs and body fat 32% how bad is that :o

Malteaser!

Hayden* wrote: »

i got myself weighed and did my body fat pecentage in the gym last sat weight is 9stone 8lbs and body fat 32% how bad is that :o

How did they measure your body fat??

Hayden*

Malteaser! wrote: »

How did they measure your body fat??

with some calculator thing that he entered my details into and then i held it. He didnt really seem to know much about it so im hoping its wrong

g'em

Hayden* wrote: »

with some calculator thing that he entered my details into and then i held it. He didnt really seem to know much about it so im hoping its wrong

It more than likely is - hand-held bioimpedence monitors are less reliable than Irish weather. You've been making great progress so don't let a wildly innacurate bodyfat reading plucked out of a technological ass set you back. Ignore it and keep going

Malteaser!

Hayden* wrote: »

with some calculator thing that he entered my details into and then i held it. He didnt really seem to know much about it so im hoping its wrong

There really is no accurate way of measuring body fat and those electronic machines seem to be the least accurate of all. I wouldn't worry about it tbh, how you look in the mirror and how your clothes fit are much better indicators of your progress!!

Hayden*

Ok thanks ill just ignore it i bought some goji berries at lunch 2 nibble on and I bought slender pro so Ill be getting that on Friday

lindak

Have a christening on sat ? Just wondering is this sat a treat day ?

g'em

lindak wrote: »

Have a christening on sat ? Just wondering is this sat a treat day ?

Yup!! I'm having a BBQ

Feeling great today, I'd forgotten how good early morning workout sessions feel. Got a 40 min weights, 20 min cardio session in and feel much the better for it. Note to self - eat a smaller bowl of muesli beforehand, nausea mid-way through training isn't the most pleasant feeling

lindak

MMM BBQ, Well im going to a chistening so there maybe some cake eaten ! Ye love getting my workouts done before work, but for some reason my weights never go great in the morning always seem to be stronger in the evening ?

blah

The latest :

Measurements are in cm:
Beginning:__Week 3________Week 4
Neck_________38___________38
Chest_________93.5___________93
Bicep________29____________29
Wrist________16.5__________16.5
Waist_________86 (33.8”)______87.5 (34.4")
Hips_________93____________92.5
Top of legs____88.5__________87.5
Knee________38____________37
Calf_________35____________35

If I want to see some good results I'm going to have to try harder than this :mad:

justsomebloke

ah I wouldn't be to worried about it blah, it could easily be put down to several factors, like measuring your waist in a different area, being slightly bloated or having exercised that day could all easily efffect your stats.

For example my week 3 chest results were completely screwed as I forgot to measure them sunday morning and only got to measure them sunday evening after a chest session which gave me an unusally high measurment which meant this weeks one was a good bit down on last one.

So don't get hung up on one week's results, however that doesn't mean using it as an excuse to try harder is a bad thing;)

blah

Well I don't believe that my waist has actually increased, I can believe that it's bigger because of the factors you mention, but I also don't think it actually got any smaller

Too much chocolate...mmm chocolate.

You see if it's just a little mini egg that your housemate gives you and you don't pay for it and then you have 5 or 6, it doesn't count. And then if someone gives you a bite of a kit kat, or a lion bar or a mars delight, that doesn't count either. And obviously the first mint Magnum of the season doesn't count either!

justsomebloke

hey I had a double chocolate muffin earlier and will be having rocky road bar/cake later on so I can't really say anything

lindak

Oh my god ! I think I have been taking this way too seriously I had 1 profitter roll 2 weeks ago and not a sniff of any other choc !!

sobriquet

Right, I'm only really getting started on this, seeing as I'm just getting back from two weeks holiday where exercise was sporadic at best and diet was erratic to say the least - I put on 3 kilos, up to 76kg. Still, got a few days solid trekking in the mountains done, and lugging stuff around has left me with fairly stiff (ie, DOMS) legs and back so hopefully those extra kilos are at least a little muscle and not entirely adipose tissue. (He says, optimistically.)

I'll measure again this evening and write up some kind of training and diet plan.

I've read through some of the previous weeks threads and peoples' diaries, and fair play everyone, there's some great motivation in it. Well done all.

blah

Salad Boy wrote: »

hey I had a double chocolate muffin earlier and will be having rocky road bar/cake later on so I can't really say anything

lindak wrote: »

Oh my god ! I think I have been taking this way too seriously I had 1 profitter roll 2 weeks ago and not a sniff of any other choc !!

Maybe we should be taking this to snacks and sweets Muffin Boy?

justsomebloke

Hey I have a once in a year excuse so it's not like this is the norm and all my other meals are going to be spot on and I will get around 20km of walking in as well today

lindak

Mmmmm Excuses , excuses !!

justsomebloke

don't worry I have a bag full of them

d-redser

Well today is my weight in and measurement day so this is how i done..

Neck 13½" ↓ ½"
Chest 39½"
Bicep 12” ↓ ½"
Wrist 6½"
Waist 37" ↑ ½"
Hips 43½" ↓ ½"
Top of Legs 43½" ↓ ¼"
Knee 18¾" ↓ ¼"
Calf 16" ↑ ½"
Weight 12.12.2 st ↓6oz


I have totally changed my eating habits and upped my exercise... Least I am still loosing weight/inches..

joker77

lindak wrote: »

Oh my god ! I think I have been taking this way too seriously I had 1 profitter roll 2 weeks ago and not a sniff of any other choc !!

I hear ya - I had a 2 chocolate biscuits 2 and a half weeks ago and haven't had any chocolate or biscuits since!

I'm definitely noticing it in my waistline though, my belt is starting to go into a hole it's never used before

g'em

joker77 wrote: »

I'm definitely noticing it in my waistline though, my belt is starting to go into a hole it's never used before

Best feeling ever!!

Tiriel

Week measurements/weight for week 3:


Neck - .125"
Chest - .625"
Bicep - .25"
Wrist + .125"
Waist Same
Hips - .25"
Top of legs -.5"
Knee - .25"
Calf - 0.125"

Body Weight + 2lbs

Well. Few of the measurements are down, nothing drastic - waist stayed the same. And I went up 2lbs!?! After all my work Bit annoyed. Won't be having a treat day on Sat. cos I'm not happy that I'm achieving anything so far in the challenge, will have a treat day when I feel I can enjoy it!

FunkZ

I feel and look ten times better now, I'm getting visable lines on the sides of my abs, I reckon in four months time I'll have a proper six pack, I'm delighted!

I'll take pictures on Monday and post em up with ones from the start of this challange.

Though I've already lost due to the amount of cheats I have so far!

ali.c

Week 4 stats
Wk 3 Wk4 Changes
Weight (Kg) 74.8 75.5 0.7
Neck 33.5 33 -0.5
Chest (1) 92 93 1
Bicep 29 29 0
Wrist 17 17 0
Waist (2) 92 92.5 0.5
Hips 92 93 1
Top of legs (3) 102 102 0
Knee (4) 45.5 45 -0.5
Calf 43 43 0

All in all not a great week for me between starting a new job and what not just finding it tough enough to stay on track and get some semblance of a rountine together. On the plus side normally at times of large adjustments my diet goes out the window completely, add PMS into that and all in all it really could of been a lot worse. Still onwards and upwards and what now, diet is about i'd say 80% there so its just getting the training up and getting the diet on track!!

BossArky

Weight: no idea - gym scales dosen't work. Probably gained a kg or two, initially fat through drinking about 4 pints of milk a day.. and hopefully now burned that off and put on some extra muscle.

Brief summary of past 4 weeks:

I haven't weighed myself for about two weeks so I'm interested to see what I'm weighing in at. I think I'm bigger than before, espcially on the legs which I've been doing more work on than usual.

Have been putting in some hard sessions, with little to no structure, just for the sake of creating a calorie deficit. Sessions have been like 3 or 4 week days back to back with heavy DOMS inducing weights... then weekends off as travelling around. Not the ideal structure from a program.. hence why I'm working harder in the gym on the back to back days to burn off the weekend's lack of activty.

Measurements: have to check these in the next days.

sonners

Hey Lads,
Last 2 weeks went a bit haywire. Been working late every day so haven't done much exercise at all. Thankfully I've been doing really well on my diet, getting into good habits and starting to enjoy eating healthily.

My measurements haven't changed much at all and my weight is the same as when I started. I know I haven't made much progress in my stats but I'm still pretty chuffed, I can feel myself firming up. And my exercise and eating habits have really improved.

I'll be busy in work for the next 10 days or so, so not gonna get much of a chance to improve on the exercise side but I'll be maintaining the diet and fitting in whatever workouts I can.

g'em

Yesterday was a prime example of me trying to out-wit my body... and getting pwnd badly

It's ages since I've exercised in the mornings before work, and I compeltely forgotten the effect it tends to have on my appetite. After my workout I had my protein and a banana and all day long I was quite happy to just graze on bits and pieces. But my lunch of meat and vegetables was devoid of any good fats, and this left me hungry very, very soon afterwards (it's amazing how much more satiated you can feel after adding a spoonful of nut oils to a simple meal). I tried to ignore the hunger pangs and stuck to some fruit and protein but by the time I came home I wolfed down my dinner having a much bigger portion than I needed too and then topped it off with two massive bowls of cereal for dessert.


Ooops :eek:

Anyway, lesson learnt - on days when I exercise first thing in the morning I have to eat accordingly throughout the day and not end up over-eating from sheer stubborness. Eejit.

lindak

Hey Gem do ya have something before your workout !! I am in two minds about eating before my workout ?? I tend to do cardio in the mornings

g'em

lindak wrote: »

Hey Gem do ya have something before your workout !! I am in two minds about eating before my workout ?? I tend to do cardio in the mornings

If I'm doing weights I'd always eat something, even if it's small - exercising on an empty tummy first thing in the morning is just not a good idea for me. Yesterday I had a bowl of muesli but I'll probably cut it down to half a bowl next time and eat more after the workout.

lindak

Well I would defo eat something before weights, but the whole debate on fasted cardio has me baffled !! I have tried both fasted & unfasted and I cant make my mind up !

Vegeta

Yeah on a bit of a downer to be honest

eating is going well but weight loss has slowed so need to look at it again.

my daily diet is as follows

breakfast: 8 am
porridge 35 grams + 150ml low fat milk = 200 Calories
50g Big Whey shake with water = 201 Calories
multi vitamin = ? Calories

mid morning meal: 10am
Whoemeal or Mediteranian herb wrap = 188 Calories
Big handful of homemade salad (lettuce, onion, red and yellow peppers, chopped chilli, cherry tomatoes) = ? Calories, not a lot though
4.5 ounces of chicken breast from a cooked chicken = 192 Calories (according to fit day)

Lunch: 1pm
Canteen meal, I always get the leanest meat and 2 veg. So yesterday it was smoked haddock (portion was about the size of my hand), one scoop of green beans and carrots = ? Calories.
Tough to know really as there could be lashings of butter on the veg but the staff say none is added. Anyone hazard a guess for a meal like this?

Mid afternoon: 4pm
Another wrap (188 Calories) with salad but 100g of Tuna in sunflower oil = 189 Calories

Dinner: 6.30pm
Always vegetables or salad with chicken or eggs. Last night it was 4.5 ounces of chicken (192 Calories) with 200 grams of steamed veg (maybe 80 Calories at a push) and a chopped tomatoe.

Post Workout (which was crap due to shoulder): 9.30pm
50 gram shake with water = 201 Calories
A decent sized apple (167 grams) = 90 Calories.

I guess without the lunch that's about 1840 Calories. Anyone have an idea what the lunch might be?

I know I have a distinct lack of good fats in the foods above.

I can see already the first place I am going to cut from. Going to have half a wrap (probably nutritionally crap anyway) with each meal for the next week and that's me down 188 calories a day. Will see how that goes.

Its good to write down your thought process as it helps make decisions.

g'em

@ lindak - Yeah there's a lot of conflicting stuff out there. Put it this way, if I was just going out for a 20 or 30 minute light jog I'd probably have no issues doing it fasted, but if it was for any longer than that, or it was intense cardio I'd get some fuel into me first. Something like a protein shake or a quick omelette would be perfect (if it was weight-training I'd get some carbs in too).

lindak

Thanks gem !

crotalus667

g'em wrote: »

but if it was for any longer than that, or it was intense cardio I'd get some fuel into me first. ).

Ive done Hiit on empty a few times I found that my running improved slighty and I do feel I got a good bit out of it Ive done it for 1.5-2 hours It took untill i was at the hour mark before I felt any adverse effects , but when I did it hit me hard and it was a real struggel to get threw the second half of it (it went from hiit to standered cardio) ,

ps

I read recently in m & f I think that you schould take in about 10g's of protien from whey before starting fasted cardio it's something to do with the speed the body starts to use it's fat store's

joker77

Seems to be a few tumbleweeds blowing round these parts - what's the story - are people so busy sticking to the challenge or are we witnessing a slow down in motivation?

Come on - who's still with us?