The Boards Better Body Challenge 2013

PauloConn

Was in the gym this morning for a threshhold power test on the spinning bikes..... 55 minutes and abolsutely blitzed after it. Did just under 30km in the time.
Just 2 more days of solid training and i get the weekend off. Kinda looking forward to it after that session.

This week wasn't the best.
I was trying to keep to 1200 calories a day.
I had less energy exercising, I don't feel like I got much from my sessions.
I had hunger pains, so I wasn't able to sleep as well.
I ate out twice, and went massively over calorie goal these days. :mad:
In the end I lost 0.72 kg. I feel like I could have done better eating more.

So next week, I'm going back up to 1550 cal's a day.
I'm away from the gym. I am aiming to walk 35km. I'm going to research some bodyweight exercises, I can do at home.

Good luck with the new week everyone!

ErinGoBrath

Moonbaby wrote: »

I'm away from the gym. I am aiming to walk 35km. I'm going to research some bodyweight exercises, I can do at home.

Pain train

ErinGoBrath

ErinGoBrath wrote: »

Pain train

Thats is the business. Thanks.

The Caveman

Good Afternoon all...

So far i am deign great, really cant wait till week 4 to weigh myself again,,, and see..

Todays workout:



Dumbbell Shoulder Press: 10 sets of 10 reps, 60 sec rest (50% 10RM)
Dumbbell Shoulder Press: 3 sets to failure, 60 sec rest (10RM from test)
Side Lateral Raise: 3 sets to failure, 60 sec rest (10RM)
Seated Bent-Over Rear Delt Raise: 3 sets to failure, 60 sec rest (15RM)
Dumbbell Shrug: 10 sets of 10 reps, 60 sec rest (50% 10RM)
Dumbbell Shrug: 3 sets to failure, 60 sec rest (10RM from test)
Dumbbell Bicep Curl: 10 sets of 10 reps, 60 sec rest (50% 10RM)
Dumbbell Bicep Curl: 3 sets to failure, 60 sec rest (10RM from test)
Incline Dumbbell Curl: 3 sets to failure, 60 sec rest (15RM)
Barbell Wrist Curl: 10 sets of 10 reps, 60 sec rest (50% 10RM)
Barbell Wrist Curl: 3 sets to failure, 60 sec rest (10RM from test)
Dumbbell Clean: 10 sets of 10 reps, 60 sec rest (50% 10RM)

The Caveman

Hi all,,,

Today's workout below...

Barbell Bench Press: 10 sets of 10 reps, 60 sec rest (50% 10RM)
Barbell Bench Press: 3 sets to failure, 60 sec rest, (10RM from test)
Incline Dumbbell Press: 3 sets to failure, 60 sec rest, (10RM)
Cable Crossover: 3 sets to failure, 60 sec rest (15RM)
Wide-Grip Lat Pulldown: 10 sets of 10 reps, 60 sec rest (50% 10RM)
Wide-Grip Lat Pulldown: 3 sets to failure, 60 sec rest (10RM from test)
Bent Over Barbell Row: 3 sets to failure, 60 sec rest (10RM)
Straight-Arm Pulldown: 3 sets to failure, 60 sec rest (15RM)
Reverse Crunch: 10 sets of 10 reps, 60 sec rest
Crunches: 10 sets of 10 reps, 60 sec rest
Deadlift/Curl/Press: 10 sets of 10 reps, 60 sec rest (Light dumbbells)

chocolatechips

Discovered that some yoghurt with frozen berries and almonds in the morning keeps me wide and alert for an awful lot longer than my usual bottle of Lucozade does.

Had a burger and chips last night with the roomie and felt absolutely foul afterwards. Back to my salmon darns and broccoli I think. :P

Also I can now almost manage one standing ab roll and plan to be able to do it by the end of the week. Determined to beat my boyfriends record of two. :pac:

Gauge

I've had that yogurt and warm berries combo for 2 days in a row now. Just picked up another monster container of Fage actually. I'm pretty sure the people in the shop think I'm some kind of crazy yogurt obsessed person... which isn't actually too far off

I've been having a lot of fun in the kitchen these past couple of weeks, experimenting with fresh fish for dinner (recent convert from vegetarianism to pescetarianism so I'm not hugely experienced with cooking seafood myself) and been having seriously tasty results! Also playing around with my bulk lunchtime salads- this week I made spiced roasted chickpea "croutons" and they turned out really well, would make great savoury snacks too.

hollypink

The Caveman wrote: »

Hi all,,,

Today's workout below...

Barbell Bench Press: 10 sets of 10 reps, 60 sec rest (50% 10RM)
Barbell Bench Press: 3 sets to failure, 60 sec rest, (10RM from test)
Incline Dumbbell Press: 3 sets to failure, 60 sec rest, (10RM)
Cable Crossover: 3 sets to failure, 60 sec rest (15RM)
Wide-Grip Lat Pulldown: 10 sets of 10 reps, 60 sec rest (50% 10RM)
Wide-Grip Lat Pulldown: 3 sets to failure, 60 sec rest (10RM from test)
Bent Over Barbell Row: 3 sets to failure, 60 sec rest (10RM)
Straight-Arm Pulldown: 3 sets to failure, 60 sec rest (15RM)
Reverse Crunch: 10 sets of 10 reps, 60 sec rest
Crunches: 10 sets of 10 reps, 60 sec rest
Deadlift/Curl/Press: 10 sets of 10 reps, 60 sec rest (Light dumbbells)

Caveman, just out of curiosity, how come you are doing so many sets? 10 sets of 10 reps seems very high; isn't 3-5 sets more usual?

The Caveman

Ok, I will explain,,,

10 x 10 training ,aka German Volume Training & HIIT Mixed together...

Lets say, you can Bench Press 50 KG, 10 times, in one go, 10 reps...

So, doing 25Kg, 10 times "should" be much easier...

Now, as 50Kg is my max weight I can do, I do 10 x 10 sets of 25KG

Sets 1 - 6 is high , and fast tempo, 7 - 10 is slow and controlled

Now, by set 8, arms is turning into jelly

once you completed 10 sets, you up the weight to your 10 rep max, as in 50Kg

And, then you do max sets...50Kg x 3

you really, really feel it after this last 3 sets... Burning Fat, plus, maintaining muscle mass

Full program below

http://www.bodybuilding.com/fun/six-week-shred-torch-fat-with-hiit-100s.html

The Caveman

And, to awnser teh next question, does it work, and , is it worth it?

Well, i go the the gym 6 times a week, for 6 weeks,

Will post before and after pictures up when done, and you all can decide...

**** workout, had to leave early due to an upset stomach and after walking to the gym in pissing rain and wind I felt awful. Increased my squat and was nice to finally be using the 20kg plates. :pac: Also apparently I'm down 8 pounds in the last 2 days. I must've been wearing a very heavy tshirt on Tuesday :P

PauloConn

Pre-stag weigh in this morning after bootcamp and down at 83.6kg's (lowest in years) so can officially challenge Anderson Silva for the UFC middleweight title (185lb's) instead of fighting at light heavyweight and getting my a$$ kicked.....

Anyway, will hopefully get a training session in while away but there will more than likely be a few beers had. Wish me luck

conzy

I am also going on the beer this weekend.. Well deserved, 1750 calories a day of 100% clean food all week

tmc86

Gauge wrote: »

I made spiced roasted chickpea "croutons" and they turned out really well, would make great savoury snacks too.

They sound unreal, would you care to share the recipe?!

Gauge

tmc86 wrote: »

They sound unreal, would you care to share the recipe?!

I kind of played it by ear, but based it on these!

http://www.howsweeteats.com/2012/10/exactly-how-i-roast-my-chickpeas/
http://www.theleangreenbean.com/perfectly-roasted-chickpeas/

1- Drain/rinse a tin of chickpeas.
2- Dry the chickpeas with kitchen towel.
3- Add oil (I used a spray, but olive oil is nice)
4- Dump spices of choice on top (I used paprika and sumac, just kept adding it until it was to my taste) and pepper/salt if you want. Stir to coat.
5- Spread on a baking sheet and roast for about half an hour at gas mark 6/200 degrees, stirring/turning once or twice.

You can play around with it! I got the sumac in the the Asian supermarket and it's a lovely spice.

Dotcomdolly

Here's how week 3 went

Exercise
Sat - Jillian Michaels 6 week 6 pack level 1
Sun - rest
Mon - NROLFW Phase 1 Workout A + tm intervals
Tues - 1hr yoga class
Weds - NROLFW Phase 1 Workout B + tm intervals
Thurs - rest
Fri - Best fat loss workout of all time, brah

Alcohol units for week - 7, half bottle of wine on Saturday night, and a glass on Wednesday

Diet thoughts - big change this week after consulting with p.t, going to see how getting out of ketosis works for me, so the last 2 days I've upped the protein & carbs and reduced fat...but to get the numer right I've had to start using MFP which is a pita.

Weight - 131.6>131.0> 131.8 >131.2 Wow I'm on fire :rolleyes: bf back up on scales too. Next week I'll be taking measurements so it'll be interesting to see if there are changes there...better be!

The Caveman

Morning all

hope your weekend was good and productive...

Had 2 killer sessions in the gym Sat / Sun

But, had 4 pints on Sat for the Rugby,,,

But, as the only alcohol consumed in last 2 weeks...

So, still on track, feeling great...

backinexile

Week 1:
Weight: 163 lbs
Body Fat: 19.3%

Week 2:
Weight: 160lbs
Body Fat: 18.5%

Week 3:
Weight: 160 lbs
Body Fat: 18.4%

Week 4:
Weight: 157 lbs
Body Fat: 17.9%

Managed to get under 18% Body Fat. Delighted with that. It was a lot harder than I thought it would be, so goal for the next few weeks is to maintain BF % under 18%.

Problem I now have however is to maintain my weight and lose body fat. My losses in Body fat seem to be coming from losses in weight.

Zamboni

Starting Weight 94.7Kg
Current Weight 91.6Kg
Week Three Gain of 0.4Kg


Birthday week resulted in lots of Indian Food and Beer.
So a 0.4Kg gain



:pac:

The Caveman

Zamboni wrote: »

Starting Weight 94.7Kg
Current Weight 91.6Kg
Week Three Gain of 0.4Kg


Birthday week resulted in lots of Indian Food and Beer.
So a 0.4Kg gain



:pac:

if you only gained 0.4 Kg on your birthday week, i would be proud with that...

ErinGoBrath

Week 3

Measurements
- | 18/02/2013 | 25/02/2013 | 04/03/2013 | 11/03/2013
Neck| 14.5|14.5| - | -
Chest|39.5|39.5| - | -
Bicep|13|13| - | -
Wrist|6.5|6.5| - | -
Waist|37.5|37.5| - | 36
Hips|37|37| - | -
Top of legs|24|24| - | -
Knee|17|17| - | -
Calf|14.5|14.5| - | -
Body Weight|13st 6.5lbs|13st 3.5lbs|13st 1.5lbs|12st 13.75lbs
Body Fat|25.7%*|24.79%*| - | 22.05%*

* Calc'd online based on weight & height. Can't be accurate

Finally broke the 13st mark, first time as long as I can remember. Big milestone and loads on the inspiration to keep going.

Week was tough as I had a cold at the start of the week so couldn't train and a work presentation on Wednesday night. Reeled it in at the weekend and got back on track.

Paddy's w/e approaching but not too keen on drinking it away, will get out at somepoint but mostly recharge the batteries and get some training done.

Comtemplating the Balbriggan half on Sunday, will see how a knock I picked up last night feels tomorrow before committing!

I am a bit miffed this week. I managed to meet my goals consistently for once, it didn't show on the scales. 0.36kg down.
Going to keep at the same for the next week. As I'm pretty sure it is a blip.

Zamboni

Moonbaby wrote: »

I am a bit miffed this week. I managed to meet my goals consistently for once, it didn't show on the scales. 0.36kg down.
Going to keep at the same for the next week. As I'm pretty sure it is a blip.

Best part of a pound in the right direction.
Stick with it

The Caveman

I have decided, that on Monday Morning, 18th I will re-measure myself

As I had not been on a scale since the start...

But, i am confident it will be good news,

Did legs yesterday, tonight Sholders & Bicep workout, as below,,,



Dumbbell Shoulder Press: 10 sets of 10 reps, 50 sec rest (50% 10RM)
Dumbbell Shoulder Press: 3* sets to failure, 60 sec rest (10RM from test)
One-Arm Cable Lateral Raise: 3 sets to failure, 60 sec rest (10RM)
Machine Rear-Delt Flye: 3 sets to failure, 60 sec rest (15RM)
Dumbbell Shrug: 10 sets of 10 reps, 50 sec rest (50% 10RM)
Dumbbell Shrug: 3* sets to failure, 60 sec rest (10RM from test)
Dumbbell Curl: 10 sets of 10 reps, 50 sec rest (50% 10RM)
Dumbbell Curl: 3* sets to failure, 60 sec rest (10RM from test)
Behind-The-Back Cable Curl: 3 sets to failure, 60 sec rest (15RM)
Barbell Wrist Curl: 10 sets of 10 reps, 50 sec rest (50% 10RM)
Barbell Wrist Curl: 3* sets to failure, 60 sec rest (10RM from test)
Dumbbell Clean: 10 sets of 10 reps, 50 sec rest (50% 10RM)

conzy

Very hard go the the gym in the AM this week with the cold weather

Heading now, hope to get back to the morning routine tomorrow and Friday

NDGirl

Have stalled at the 72kg mark.

Had a great week on the exercise front. Won't be doing anything much Sunday & Monday (code red on the alcohol front for these two nights:o).

Diet wise, I've been good in that I've stuck to non-processed foods. Nearly a month sans Chocolate, sugar etc!!!

nice_guy80

hurt my leg the other evening playing hurling

so I treated myself to a shoulders and arms workout yesterday evening.
felt strange not to be doing some big compound lifts, but feck it.
now I know how most of the other lads in the gym feel - the BURN!

The Caveman

Morning All

Happy Friday, and long weekend...

Monday the 18th marks the half way point...

I can only assume a few of us on here will "enjoy" the weekend...

So. all the best, and see you on Tuesday...

Ps, Will go to Gym on Saturday, and Monday, for 2 really hard workouts....

Gauge

Up 1-2lbs this morning (my scale couldn't seem to make up it's mind- but there was a definite increase).

Bah My mother was up last weekend so we went out for dinner two nights in a row but I didn't think I misbehaved THAT badly! Effectively wiped out any progress I've made in the last 4 weeks :mad: Really hope things are back on track next Friday.

I'll be heading down to Cork for Paddy's weekend and it'll be hard to resist the lure of KCs chipper tomorrow night! I want to fit in a workout while I'm there so will try and get to a pay-as-you-go gym.

pampootie

I was getting a bit discouraged by this challenge, was feeling good with all the exercise and good food but scale wasn't budging. Did my halfway measurements this morning anyway and I've lost an inch and a half off my hips and two off my waist! Definitely have my motivation back now!

The Caveman

pampootie wrote: »

I was getting a bit discouraged by this challenge, was feeling good with all the exercise and good food but scale wasn't budging. Did my halfway measurements this morning anyway and I've lost an inch and a half off my hips and two off my waist! Definitely have my motivation back now!

That is great...

I am debating with myself, to take my mesurments this weekend, or, push through till the final week...

Dotcomdolly

Here's how week 4 went....not great tbh

Exercise
Sat - Jillian Michaels 6 week 6 pack level 1
Sun - rest
Mon - NROLFW Phase 1 Workout A + tm intervals - sore leg
Tues - 1hr yoga class
Weds - NROLFW Phase 1 Workout B + tm intervals
Thurs - rest
Fri - Best fat loss workout of all time, brah Hungover from book club on Thursday night

Alcohol units for week - 9+, 2 glasses on Mother Day 3or 4 glasses at bookclub
Diet thoughts - big change this week after consulting with p.t, going to see how getting out of ketosis works for me, so the last 2 days I've upped the protein & carbs and reduced fat...but to get the numer right I've had to start using MFP which is a pita.
This didn't work out so well for me, after over a year on paleo, going back to calorie counting & MFP just broke my spirit, and I found myself jumping on the scales every day & getting upset with the result...


Weight - 131.6>131.0> 131.8 >131.2>131.6 = so after 4 weeks of the challenge I am the exact same weight as I started at
I did my measurements - 1.25inches off bust, an inch UP on waist and 0.25 off hips.
BUT I did try on my skinny jeans that I couldn't close when I started and I can now, so that's something...

I'll just keep trucking along I suppose.....kids Easter holidays coming up which will not help matters...sigh.

I'm weighing in a little early this week.
In the hopes it will discourage me from doing too much damage today!

0.54kg down, 2.54 kg overall at the halfway point.
Not on target, but it is getting there.

I'm really enjoying eating clean. Can't understand how I ever fell into a bad rut food wise.
The excercise is still tough.
At least I am back at a gym this week. I'm going to give yoga a try too.

Gauge

Gauge wrote: »

Up 1-2lbs this morning (my scale couldn't seem to make up it's mind- but there was a definite increase).

Maybe it is muscle
Did you check your measurements?

Zamboni

Starting Weight 94.7Kg
Current Weight 91.2Kg
Week Four Loss of 0.4Kg

3.5Kg down at the halfway mark.
Happy enough with that but I know I could be doing better...
Hit the last notch on the belt yesterday which is nice

The Caveman

Morning all

Well, back to reality for me...

Had 2 really good workouts, Saturday and Monday

Just a pity about all them beer on Sunday...

So, tonight doing legs...

Barbell Squat: 10 sets of 10 reps, (50% 10RM)
Barbell Squat: 3 sets to failure, (10RM from test)
Leg Press: 3 sets to failure, (10RM)
Leg Extensions: 3 sets to failure, (15RM)
Seated Leg Curl: 3 sets to failure, (15RM)
Triceps Pushdown: 10 sets of 10 reps, (50% 10RM)
Triceps Pushdown: 3 sets to failure, (10RM from test)
Cable Lying Triceps Extension: 3 sets to failure, (15RM)
Standing Calf Raises: 10 sets of 10 reps, (50% 10RM)
Standing Calf Raises: 3 sets to failure, (10RM from test)
Seated Calf Raise: 3 sets to failure, (15RM)
Kettlebell Swings: 10 sets of 10 reps,

backinexile

Week 1:
Weight: 163 lbs
Body Fat: 19.3%

Week 5:
Weight: 159 lbs
Body Fat: 17.7%

More progress this week, although I have to admit I'm quite shocked at the BF % drop, especially after the weekend and not eating as healthy or not exercising as much. However it is possible that while not eating healthy I may not have eaten a whole lot of food either!

Still progress being made so that's encouraging. I have noticed that I have lost weight from my face and I'm not sure if that's a good thing, I've been told by my very supportive gf :rolleyes: that it's making me look older.

PauloConn

So after a weekend of not training and not partying i'm 84.6kg this morning. Thought i'd be back up at starting weight but be putting in a big push now for results.
Still carrying a slight strain in the lower back but off to physio tonight to hopefully fix me up.

The Caveman

So, how is everybody doing???

Did Sholders/biceps last night, tonight I will be doing Chest and Back

Program Below...

Barbell Bench Press: 10 sets of 10 reps (50% 10RM)
Barbell Bench Press: 3 sets to failure (10RM from test)
Incline Dumbbell Press: 3 sets to failure (10RM)
Cable Crossover: 3 sets to failure (15RM)
Wide-Grip Lat Pulldown: 10 sets of 10 reps (50% 10RM)
Wide-Grip Lat Pulldown: 3 sets to failure (10RM from test)
Bent Over Barbell Row: 3 sets to failure (10RM)
Straight-Arm Pulldown: 3 sets to failure (15RM)
Reverse Crunch: 5 sets of 20 reps
Crunches: 5 sets of 20 reps
Deadlift/Curl/Press: 10 sets of 10 reps (Light dumbbells)

Aimeee

Still here just lying low for a while.
I am learning a lot of things during these weeks.
Why I eat some types of food, when I eat them, now that I've figured it out, it's way easier to manage!
I completely understand the now when people say it's a lifestyle change not just something you do for a set period of time. Strangely this takes a lot of pressure off.
Am enjoying the feeling of getting stronger, and noticing differences in fitness levels week after week.
My dog is better at (and loves HIIT) more than me!!
Not going to measure till end now, hopefully I'll see some difference, but even if I don't I won't be to upset as I've achieved what I set out to do, which was to change the record.
Very happy about this.

Dotcomdolly

Here's how week 5 went....didn't do my 5 sessions of exercise as my left lef & ankle are very sore - too much running on tm with barefoot runners?

Exercise
Sat -
Sun -
Mon -
Tues - 1hr yoga class
Weds - Best fat loss workout of all time Did tabata on the rower in place of sprints
Thurs -
Fri - Jm's 6 week 6 pack, level 1

Alcohol units for week - 9+ had wine on thurs, fri, sat, sun! Not a lot but prob added up to more than 9

Diet thoughts - Tried to stop the creep of non paleo items in, and cut back on snacks.

Weight - 131.6>131.0> 131.8 >131.2>131.6>130.4 Finally a loss! and broken the 131 barrier.

Kids on Easter holidays now for 2 weeks so no gym Am planning to do JM workouts 3 days on 1 day off for the duration

The Caveman

Morning all

Hope you had a good and productive weekend...

I only had 4 beers this last week, but, had 2 really good sessions in hte gym on Saturday and Sunday, so feel great...

The end is in sight, so,

Keep calm and execise on...

backinexile

Week 1:
Weight: 163 lbs
Body Fat: 19.3%

Week 6:
Weight: 158 lbs
Body Fat: 17.7%

A so so week. Didn't really feel like I did enough exercise, the weather was awful and I suppose that gave me an excuse to skip workouts, which is a pain, but at least now I'm getting annoyed at myself for skipping sessions when beforehand I wouldn't be.

2 Weeks to go now so lets keep focused.

The Caveman

Hi everybody...

So,,, another long weekend...

Hope you are all still on track...

I will be going to the Gym Friday, Saturday and Monday

so see you all back here on Tuesday 2 April...

homemadecider

I got challenged to an arm wrestle in work yesterday by a colleague who is really sporty and energtic and fit. She must have thought a win was a sure thing as I'm only 5'3 and quite slim.

HOWEVER she didn't realise I have been consistently doing weight training for 7 weeks now, and by jaysus I FLOORED HER! It was a brilliant feeling, the look of shock on her face was priceless!

Definitely happy to keep up this weight lifting lark.

I've really messed up the last 2 weeks, pretty sure I'm back to the weight I started at. Motivation is at rock-bottom as well, have had a few all-nighters for college and a few more on the way plus exams in a month so this'll probably be my last post here, keep my failure to myself a bit more. :pac:

conzy

Made good progress this week, another long weekend ahead, I'm still drinking at the weekends but being a bit more sensible. My nutrition is a 100% clean 1750 calories 6 out of 7 days so I'm still getting away with a bit of a session once a week. Down to ~11-12% body fat. Callipers measurements shrinking every week.

Goal is 8-9% body fat in 8 weeks. I think its pretty achievable, going to take a few weekends off the drink and scale back the carbs slightly.

I made a crappy effort last week.
I'm 0.4 of a lb up.
I keep trying to reign myself in this week, and fouling it up. Bah!
I'll just have to do better tomorrow.
Can't lose the progress I have made!

Gauge

Starting to think I might just ditch the scales altogether and stick with tape measurements... was the same weight as last week on the scales this morning which means so far this year I've lost a measly 3lbs. However after finishing Stage 2 of the NROLFW I've lost another half inch from my chest, thighs and waist so I am getting smaller. It's pretty much in line with what the book tells you to expect but it still feels strange to me.

My aim for the next week is to REALLY watch my calories... I've been experimenting with healthy desserts and lunch recipes a lot this past week (Mmm, chocolate-peanut-coconut date balls- so tasty but so hard to stick to ONE serving ) and eating/snacking way too much on those and calorie dense things like nuts and peanut butter, even if it is "healthy" it's still putting me over on calories, so time to get back to basics for a while I think!