Captain T - pics up page 8

Yeh, I'll be checking my weight and measuring my waist once a week.  Not really looking at any other measurements during this time.

I'll also be keeping an eye on how my clothes fit!

cap t, u find sscv good for fat loss?

Captain T


Yeh, I'll be checking my weight and measuring my waist once a week.  Not really looking at any other measurements during this time.

I'll also be keeping an eye on how my clothes fit!

Ok bro no probs thats ace. Any idea of your measurement atm chest and biceps?

Icemansoldier


Ok bro no probs thats ace. Any idea of your measurement atm chest and biceps?

IIRC from the last time I measured them, biceps are around 15.5 inches and chest was about 43 inches (both flexed)

orange86


cap t, u find sscv good for fat loss?

I think any cardio will help with fat loss.  Diet is the main thing IMO.

EXAMPLE OF DIET ON LOW CARB DAY:

7.30am: 2 whole boiled eggs, 30g protein in water
11.30am: 90g tuna, salad from salad bar at work - a little sweet potato, peppers, broad beans, chickpeas, green beans, beetroot, radish
3.30pm: 90g tuna
7.30pm: 150g lamb mince, 40g pasta
10.30pm: 40g casein in water
4 mugs green tea and 3-4 litres of water spread throughout the day

EXAMPLE OF DIET ON HIGH CARB DAY:

7.30am: 30g protein in milk with 2 weetabix
11.30am: 90g chicken, salad as low carb day
3.00pm: 50g chicken in a small wholemeal bread roll
5.00pm: 90g tuna
8.00pm: 120g mackerel, 100g potato, tomatoes, spinach, onions, carrots
10.00pm: (PWO shake) 40g protein, 40g maltodextrin in water
4 mugs green tea and 3-4 litres of water spread throughout the day

If anybody has any suggestions to improve, let me know.  I'm making up this carb cycling as I go along.

Captain T

orange86


cap t, u find sscv good for fat loss?

I think any cardio will help with fat loss.  Diet is the main thing IMO.

And lots of it!!

Good to see you back Cap.

I'll just echo what everyone else has said, you will be in great shape in 12 weeks in fact I would go as far as to say you won't need 12 weeks.

Remember to up CV / drop cals further as your weight loss slows down.

Cheers Tuffy, I am thinking of upping CV anyway. 

Probably a spot of shadow boxing/bag work, skipping or power walking with a rucksack full of weights!

Weights day: 5 Jan 2010

LEGS:

Front squat: 50kg x5, 60kg x5, 70kg x5, 80kg x4+1.5, 70kg x8+2
SLDL: 90kg x10, 100kg x9, 110kg x3, 90kg x5
Seated calf raise: 70kg x10, x10, x10, x10

ABS:

Weighted crunch: 15kg x10, x10, x10
Hanging leg raise: 2 sets 10 reps

NOTES: did front squat with clean grip for 1st time, it was ok although I've not got it quite right as wrists hurt a little.

For future reference, if anyone is interested - increases in weights lifted will be shown in green, increases in reps at the same weight will be shown in red.
EDIT: where I say I did "x + y" it means I completed x reps, racked the bar, took 10-15 secs and did another y reps.

Sure you will do very well, good luck!

You should do monthly measurements mate , i think its a better motivator than weekly!

Good luck though , looks lke you know what you want and how to do it.

Maybe i'll go fortnightly as a compromise!  I'm going to take monthly pics to compare.  May post them up to get some feedback too, not sure if thats allowed in the rules of the competition though!

You are flying on the cardio, I've only done 90 minutes!!  You've lost more than a stone already?!  Good on you mate!

Captain T


Maybe i'll go fortnightly as a compromise!  I'm going to take monthly pics to compare.  May post them up to get some feedback too, not sure if thats allowed in the rules of the competition though!

You are flying on the cardio, I've only done 90 minutes!!  You've lost more than a stone already?!  Good on you mate!

Fortnightly is good also lol

Yeah , majority on bike and some outside!

Thanks

I would weigh weekly and take measurements / pics monthly tbh.

If you are cutting, you want to be sure you are losing weight / fat all the time, so you could waste a week if you are only weighing fortnightly and your calorie def needs adjusting.

Just my 2p

Tuffy


I would weigh weekly and take measurements / pics monthly tbh.

If you are cutting, you want to be sure you are losing weight / fat all the time, so you could waste a week if you are only weighing fortnightly and your calorie def needs adjusting.

Just my 2p

You have a point mate

He wants to be keeping tabs on the muscle aswell to make sure he isnt losing.

I'll be monitoring my lifts which should give an indication of whether I'm losing muscle.

I think weekly weight taking would be best TBH, otherwise as Tuffy says I could be wasting time.

Are you just trying to sabotage my shape up BB?!!?!

Captain T




Are you just trying to sabotage my shape up BB?!!?!

Damn you got me

Haha it seems we have a traitor in our midst

Yeah agree with tuffy weekly weigh in is defo best option.