Boards Summer Challenge 2020?

holdfast

Now that it looks like we will be stuck in quarantine till at least June. Anyone interested in doing an "old school boards fitness summer challenge" for the next six weeks ?

People can share our goals, workouts, progress and diet. It will provide a support to help us get in better shape and help focus on something else beside the lock down.

So who is in ?

leanin2019

Great Idea. Accountability can result in great results.

I'm around 78.5kg at the moment. Would like to lean down to about 73kg while preserving as much muscle mass as possible. Have enough gym equipment at home for this I believe.

Just controlling the nutrition is the hardest thing

holdfast

Cool leanin2019. I want lose 8 to 10lbs over the next six weeks.

I am lucky I have a great setup in the garage, so I will be able to train away without a gym. I am doing three days strength, two days cardio at present. But I have done that for the last five weeks, so I might change it up this weekend coming. I am going to try and walk 12000 steps day and not eat over 3000cals. I am a big lad, so even at these calories I will be losing weight

I have a restarted a log, check it out. https://www.boards.ie/vbulletin/showthread.php?p=113148982#post113148982

bladespin

Very much up for this, will post stats etc later.

holdfast

Good idea on the stats. I might jump in on that this Saturday, as I planned to do it then.

bladespin

Cool beans, I’ll give it a go:

Currently
Weight 12st 12lbs
Bf around 18.7% (scale, could be off as I’m calculating based on it’s known error from last decade scan)

Target
Weight 12st
Bf 10-12%

Diet wise, around 2k cals in a 40 40 20 split roughly.

Are we doing progress pics?

holdfast

Good idea, not sure how to post photos myself. But if it helps you go for it. There are good to see the changes over time to be fair. But if anyone else want to join in I dont think they are necessary.

Should we have a start date or just go from here. If people are looking to join in and have a log on the fitness log page please post up a link.

Alf Veedersane

I'm slowly reminding from being 94% ginger nut biscuit and 12% caffeine

rofno1

Yeah great idea!

I'm in but will need some advice from you guys

Currently
Weight 15st 8lbs
Bf around 30%, 6ft 1

Target over 6 weeks would be as close to 14 st as possible but if I could get to 41st 7lbs I'd be happy

I think 2000 cals would be about 500 cal deficit

So started on Tuesday with weights in garage, and yesterday 4 mile jog.
Trying to do 3 weights sessions and 2-3 cardio (run, cycle), depending on how body is.

If I posted my weight routine would anyone comment on if its OK?

Patsy167

rofno1 wrote: »

Yeah great idea!

I'm in but will need some advice from you guys

Currently
Weight 15st 8lbs
Bf around 30%, 6ft 1

Target over 6 weeks would be as close to 14 st as possible but if I could get to 41st 7lbs I'd be happy

I think 2000 cals would be about 500 cal deficit

So started on Tuesday with weights in garage, and yesterday 4 mile jog.
Trying to do 3 weights sessions and 2-3 cardio (run, cycle), depending on how body is.

If I posted my weight routine would anyone comment on if its OK?

That would be one hell of an achievement. Definitely post pics if you achieve this ;-)

leanin2019

leanin2019 wrote: »

Great Idea. Accountability can result in great results.

I'm around 78.5kg at the moment. Would like to lean down to about 73kg while preserving as much muscle mass as possible. Have enough gym equipment at home for this I believe.

Just controlling the nutrition is the hardest thing

Photo from yesterday. I am about 79kg and 176cm in height.

Thats 12 stone 6 pounds, 5 Ft 9.. in old money.

Coming into summer it would be nice to lean down a bit

rofno1

Patsy167 wrote: »

That would be one hell of an achievement. Definitely post pics if you achieve this ;-)

Haaaaaa haaaaaa!!!! I better download just eat app!

Good start today with 20km cycle. Bit high in cals though so we’ll on way to 41st ;-)

holdfast

Weight 113.1kg

NECK (CM)43
SHOULDER (CM)131.5
UPPER-ARM (CM)36
CHEST (CM)109
WAIST (CM)102
HIP (CM)106.5
THIGH (CM)62
CALF (CM)43

Estimate 20% BF ???

Will post photo tomorrow

holdfast

Ok, How did everyone week go ? I hit the five training sessions and 12000 steps approximately each day. So as always the training and general active side of the equation of weight loss is not a problem for me.

I am starting a new program this week, I got a program off breaking muscle for the next 12 weeks. It is three strength days and two interval/cardio and two days of mobility work. I will add a few extra exercises in the first week of the plan as it look a bit low in volume, as every the 100 swing of a KB is a go to for me.

But if I am going to make a real difference I have to focus on the tracking of the consumption and weighting myself. It is hard to know if photos of the photo of the food and estimating using PN hand guide or weighting is better. But I will try the PN method with photos to estimate. That is this week goal, get as much of that data in place and see what happens with weight/fat loss.

To that end, i am not eating in the car and get as much info on what I am eating using the PN method. The goal is a kg weight loss

Link to PN

https://www.precisionnutrition.com/nutrition-calculator?utm_source=marketingcloud&utm_medium=email&utm_campaign=012620-CertProCoach-nutritioncalcreminder

rofno1

Did OK this week.
Way over board on food & drink so that is clearly my downfall, focusing on that for this week

Steps are avg 8500 so need to up that, dog won't know what hit him!!
Managed one weights workout but twinged back so then did
focus on cardio
2 runs of 3 and 4 miles each & 13 mile cycle.

Back on weights today.
Any advice for substituting something for stiff leg deadlifts? I think this is the cause of the problem

Oh and still same weight!

holdfast

rofno1, not an expert by no means. But if you had a trx/ stability ball/ val slides you could do hamstring curls to hit the hammers. Failing that glute bridge, Nordic curls. If you YouTube them.

I have the same problem with the food, if you are genetically gifted its not a problem but for the rest of 95% it is the area that need most attention.

Alf Veedersane

rofno1 wrote: »

Any advice for substituting something for stiff leg deadlifts? I think this is the cause of the problem

Firs thing, the SLDLs may not be the cause of the problem. The execution of the SLDLs may be so rest the back and drop the weight and work on technique.

In the meantime, the like of Nordic curls would be good. Or even just hamstring curls with a band (fairly simple...loads of videos on youtube)

rofno1

Alf Veedersane wrote: »

Firs thing, the SLDLs may not be the cause of the problem. The execution of the SLDLs may be so rest the back and drop the weight and work on technique.

In the meantime, the like of Nordic curls would be good. Or even just hamstring curls with a band (fairly simple...loads of videos on youtube)

Thanks for all the answers. Yeah, to clarify I suspect I started with too heavy a weight and that has done the damage with technique failing.

Will go for nordic or hamstring curls. Thank again

bladespin

12st 8lbs 17%

Happy with that, only managed 3 w/o’s last week due to ballsing up my back building a shed lol, nearly right again so asking for better now.

rofno1

bladespin wrote: »

12st 8lbs 17%

Happy with that, only managed 3 w/o’s last week due to ballsing up my back building a shed lol, nearly right again so asking for better now.

Bloody well done!! Great start!

holdfast

Well that is another week done, down 0.8kg on the scale.

Food wise it was better in terms of quality and reduced portions. Three days went away from me in some respects, but not disappointed with the week. Workouts wise ?I have hit four workouts and fifth coming later on today. A niggle on my right side of hip is sore. Meaning I cant do everything I want exercise wise, but I am trying to work around it rather than give up.

Reading a book from Layne Norton, who give six things that are the common where people have been successful in losing and keeping weight off. these are

Some way of restraint, calorie counting, keto, weight watchers and or intermittent fasting. Some way of stopping you eating too much.
Self monitoring - weight them self
Regular exercise - speaks for it self
Ability to focus on long term goals - an example might be putting off eating that mars and focus on the end goal rahter than the short term satisfaction.
Social support - this is what we are getting from boards summer challenge
Structure program. - having an eating or workout program rather than winging it.

Hopefully you guys might see where you can improve or add to from this list.

Corona20

I am 2 weeks late but can I join?
I'll post my stats tomo.

holdfast

Welcome aboard (sorry for the pun) Fire ahead.

Corona20

Ok here goes.
Current weight : 176lbs
Height: 5' 8"

Ideal weight : 154

For the next few weeks just going to tighten up the diet, up the water intake and cut the alcohol.
Exercise at the moment is a daily 20/30 min walk so going to increase duration and speed.

totothejuggler

I'll jump in on this too!
Current weight : 118kg
Height: 6' 6"

Target weight : 108kg

I've already started to count the old calories with MyFitnessPal, also gonna try and beat my 5k PR

holdfast

Go for it lad and welcome to the challenge.

jimbobaloobob

Currently 85kg even. 173cm.
Upping the physical activity now that the calendar is bare.
Would intend to be 80 by start of July
Currently trying to do cardio 3x 60 week and variety of resistance exercises.
Diet is good but late evening snacks don’t help me.

holdfast

Fair Play jimbobaloobob. Stick with it, I have tried with some success and some failure. To just not eat after a certain time, i think it is easier than trying to limit or pick a " healthy snack" as it tends for me to snowball.


For me last week, I only got one training session done. A back injury which felt like a strain first, then had sign of a disc injury held me back. symptoms are way better this morning, I have to watch this one. Going to do some body weight stuff and focus more on my diet going forward.

Diet wise I fell off the the wagon, the all or nothing attitude when I could not train was back in force. As a result I over eat most days. So I did not weight myself

Hope everyone else is hitting it

Corona20

Not a great week diet wise and weight remained the same.
Back on the wagon again today.

jimbobaloobob

I wouldn’t be worried with weight being the same week on week if other things haven’t been great Corona20 long and steady wins the race as they say

Managed to finish last weeks planned exercise this evening. I’m running about 2 days behind myself but have had 3 good structured weeks which should have been two so far. I made a 12 week program for myself so it will be interesting to see Does it take me 16 weeks at this rate.

leanin2019

Currently ~80kg (12 stone 8 pounds)
Initial Target ~75kg (11 stone 11 pounds)

176cm Height (5 ft 9..and a half :pac:)

Meal plan in place should do it by end June if consistent.

jimbobaloobob

leanin2019 wrote: »

Currently ~80kg (12 stone 8 pounds)
Initial Target ~75kg (11 stone 11 pounds)

176cm Height (5 ft 9..and a half :pac:)

Meal plan in place should do it by end June if consistent.

When you say you’ve a meal plan until end of June is that something you’ve planned out yourself or something you buy?

bladespin

12st 9lbs 17.2, rebounded a little after a great start (wasn't massively surprised as it was a little too good.

Training wise, I'm doing better though still finding it a struggle without a 'normal' routine, working from home some days, on the road others etc, it's the home days I find the hardest to stay on plan lol.

Diet has been ok, few beers and take away over the weekend, not perfect but I'm improving it and don't want to be too miserable during this thing.

leanin2019

jimbobaloobob wrote: »

When you say you’ve a meal plan until end of June is that something you’ve planned out yourself or something you buy?

Its not my first rodeo so have a fair idea what calories I will lose weight on based on my activity levels and body weight...... and I am aiming for certain fat/carb/protein targets.

It varies wildly from one individual to the next depending on their gender, their activity levels, their current weight etc etc.

I use a spreadsheet to log and plan food. Find it easier to stick to if I plan ahead

rofno1

So last week was good with 4 cardio workouts. 2 14 mile bike rides & 2 four mile runs. Kept movement up so steps average is up to 9300 per day. Aiming for 10K. Really feeling fitness coming back so now back to weights from this weekend as well.

Still haven't got handle on food and too much lockdown beer is really the problem! But have myfitness pal going now & am now going to attempt to stick to 2200 cals. Still 15st 7lbs but am going to take measurements this weekend. Hopefully one or the other will change.

Off for a run now this evening again.

totothejuggler

Down 2kg from last week to around 116kg.

Really miss doing heavy weights but my conditioning is great at the minute. 5k is now under 26 minutes hopefully I'll have it down to 25 minutes next week.

jimbobaloobob

I found an old book with an eight week program of circuits in it. Useful for home as very little required. Anyone interested in committing to8 weeks of it?

leanin2019

leanin2019 wrote: »

Currently ~80kg (12 stone 8 pounds)
Initial Target ~75kg (11 stone 11 pounds)

176cm Height (5 ft 9..and a half :pac:)

Meal plan in place should do it by end June if consistent.

78.1kg this AM

Consistent this week, so far, gone from "bulking" calories to a more reasonable amount, so would explain the initial big drop in weight (from almost 80) due to food volume reduction etc, which will taper off now,

holdfast

That great going leanin2019.


Back problems seem to be on the mend. Got a strength session in today, a bit stiff after it. But I should be ok. I will climb back in the saddle this week.

bladespin

bladespin wrote: »

12st 9lbs 17.2

12st 6lbs 16.5

Much better over the past week or so, full body training every second day, diet not perfect but much more on-point, scale can be a great motivator.

Best of luck all.

ILoveYourVibes

goals.

Run a 5k in under 20 mins. ( not gonna happen)

Run a 10 K in under an hr. ( could possibly happen....although in my head 1hr 10 mins is the same thing)

Alf Veedersane

ILoveYourVibes wrote: »

goals.

Run a 5k in under 20 mins. ( not gonna happen)

Run a 10 K in under an hr. ( could possibly happen....although in my head 1hr 10 mins is the same thing)

If you're even talking about a 20 minute 5k, then doing 10 in less than an hour is not going to be an issue.

Unless you're deluded and your current 5k time is 30 mins :pac:

ILoveYourVibes

Alf Veedersane wrote: »

If you're even talking about a 20 minute 5k, then doing 10 in less than an hour is not going to be an issue.

Unless you're deluded and your current 5k time is 30 mins :pac:

my current 5k time is 25 mins.

I'm still deluded!

Im a slow progressor too though ..it can take me months to get a couple of mins off.

You have to have a dream!

I also wanna build muscle!
But with running and my metabolism ...that is deffo deluded. But i can build upper body bone density!

YAY for bone density!

Alf Veedersane

ILoveYourVibes wrote: »

my current 5k time is 25 mins.

I'm still deluded!

Im a slow progressor too though ..it can take me months to get a couple of mins off.

You have to have a dream!

I also wanna build muscle!
But with running and my metabolism ...that is deffo deluded. But i can build upper body bone density!

YAY for bone density!

As a general rule of thumb, they say to predict your marathon time, double your HM time and add 20 mins.

Using the same idea, if you doubled your 5k time and added 10 mins that's an hour. And adding 10 would be too much.

I used to run a lot, casually, but then stopped enjoying it. A few tears back, I entered a few runs to try regain some interest. Did the 5k in 21 flat and 10k in 45 and that wasn't built on much running training. If I can manage 45 min with a 21 min 5k, you should be comfortably under an hour

ILoveYourVibes

Alf Veedersane wrote: »

As a general rule of thumb, they say to predict your marathon time, double your HM time and add 20 mins.

Using the same idea, if you doubled your 5k time and added 10 mins that's an hour. And adding 10 would be too much.

I used to run a lot, casually, but then stopped enjoying it. A few tears back, I entered a few runs to try regain some interest. Did the 5k in 21 flat and 10k in 45 and that wasn't built on much running training. If I can manage 45 min with a 21 min 5k, you should be comfortably under an hour

Thank you for believing in me!

x

tony1980

Just run by heart rate for 4 weeks, forget pace and keep heart rate below about 140, don’t worry about the pace even if it seems too slow and then try a flat out 5k in 4 weeks time. Base your next 4 weeks training off that time and start to include tempo running and interval running in the next 4 weeks and you should see a huge improvement!

ILoveYourVibes

tony1980 wrote: »

Just run by heart rate for 4 weeks, forget pace and keep heart rate below about 140, don’t worry about the pace even if it seems too slow and then try a flat out 5k in 4 weeks time. Base your next 4 weeks training off that time and start to include tempo running and interval running in the next 4 weeks and you should see a huge improvement!

Interesting! ty.

Mellor

ILoveYourVibes wrote: »

goals.

Run a 5k in under 20 mins. ( not gonna happen)

Run a 10 K in under an hr. ( could possibly happen....although in my head 1hr 10 mins is the same thing)

FWIW

A 20min 5km is equal to a 42min 10km
A 60min 10km is equal to a 28min 5km

So the 10km goal should be doable now. The 5km is a bit of work away

ILoveYourVibes

Mellor wrote: »

FWIW

A 20min 5km is equal to a 42min 10km
A 60min 10km is equal to a 28min 5km

So the 10km goal should be doable now. The 5km is a bit of work away

It doesn't work that way in RL.

I can't keep up a 20 min 5km pace for 10km.


Obv if i am running for my best 10 k ...i run the first 5k differently (slower) to if i was running for my best 5k.

If i run 5k flat out ....and i have to run another 5k you better believe that next 5 k is gonna be slow!

holdfast

Great stuff lads,

I have been struggling away with a niggling back injury. some days it grand, but other days I am like a poker. Trained three times this week, fingers crossed I will get one more tomorrow. I will post up the weight situation, to be fair, if i am back where I started I will be happy. As I kicked down the doors the passed two weeks when i could not train.

Mellor

ILoveYourVibes wrote: »

It doesn't work that way in RL.

I can't keep up a 20 min 5km pace for 10km

That's exactly how it works in real life.
The relationship between pace and distance is linear, and an approximate constant. This is well documented in running, countless time predictors exist based off of the concept.

You can't run 20min 5km pace for 5km at this point either. So that doesn't mean anything tbh.

Obv if i am running for my best 10 k ...i run the first 5k differently (slower) to if i was running for my best 5k.

If i run 5k flat out ....and i have to run another 5k you better believe that next 5 k is gonna be slow!

Yes, PR 10km pace is always slower than PR 5km pace. It was slower in the target times I gave above .
Not sure where you got the idea of keeping up 5km pace for 10km.