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02-25-2015 , 06:44 PM

#76

tchaz

Carpal \'Tunnel

Join Date: Jul 2008 Posts: 14,832

Quote:

Originally Posted by TheNothing

Walked at 3.5 speed and ran about 6.5 speed. No incline.

afaik 1 to 1.5% incline simulates walk/running on the flat outdoors - so slightly better for your form & little less stress on joints. gl

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02-25-2015 , 06:48 PM

#77

Jar Jar Bakes

Carpal \'Tunnel

Join Date: Mar 2014 Posts: 6,068

Glgl TN

Don't remove cooldown/warm up. I'd rather suggest to shrink the recuperation walk times in between (like 1:30min run /1 min walk) if you feel like you walk too much

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02-25-2015 , 06:51 PM

#78

Jar Jar Bakes

Carpal \'Tunnel

Join Date: Mar 2014 Posts: 6,068

Probably a trivial challenge itt but I need to lose around 3kgs in 10 days to be at optimal-ish weight for a half marathon. Constraint: without arriving extenuated to the race. It's a bit tricky.

Quote

02-25-2015 , 07:08 PM

#79

amplify

Eternal Unknowable Mesmerizing

Join Date: Sep 2005 Posts: 78,255

Quote:

Originally Posted by Jar Jar Bakes

Glgl TN

Don't remove cooldown/warm up. I'd rather suggest to shrink the recuperation walk times in between (like 1:30min run /1 min walk) if you feel like you walk too much

c25k will do that for her

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02-25-2015 , 08:43 PM

#80

TheNothing

the knees of nothing

Join Date: Feb 2011 Posts: 42,425

Quote:

Originally Posted by tchaz

afaik 1 to 1.5% incline simulates walk/running on the flat outdoors - so slightly better for your form & little less stress on joints. gl

will do. just didn't think about it today.

Quote:

Originally Posted by Jar Jar Bakes

Glgl TN

Don't remove cooldown/warm up. I'd rather suggest to shrink the recuperation walk times in between (like 1:30min run /1 min walk) if you feel like you walk too much

Quote:

Originally Posted by amplify

c25k will do that for her

yeah the c25k program gradually makes you run more and walk less. it's just that i wanted to walk less RIGHT NOW. i'll just follow it.

Quote

02-25-2015 , 08:58 PM

#81

StuckinARutt

(╯°□°）╯︵ ┻━┻

Join Date: Nov 2008 Posts: 38,148

Quote:

Originally Posted by Jar Jar Bakes

Probably a trivial challenge itt but I need to lose around 3kgs in 10 days to be at optimal-ish weight for a half marathon. Constraint: without arriving extenuated to the race. It's a bit tricky.

wtf is trivial about this?

assuming no water weight, losing 6kg (13lbs) you need to have a deficit of 45,000 calories over 10 days which is 4500 caloric deficit per day. Assuming your maintenance is something like 2000 cals, even if you eat only 1000 cals per day you still need to burn 3500 cals per day doing exercise.

cliffs: not possible

Spoiler:

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02-25-2015 , 09:08 PM

#82

amplify

Eternal Unknowable Mesmerizing

Join Date: Sep 2005 Posts: 78,255

I don't see how dropping water weight is going to be in anyway conducive to long-distance running. Just run at the weight you are.

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02-26-2015 , 02:33 AM

#83

Jar Jar Bakes

Carpal \'Tunnel

Join Date: Mar 2014 Posts: 6,068

Quote:

Originally Posted by StuckinARutt

Spoiler:

I only need to lose 3kgs (6ish lbs). I eat around 1500 kcal a day and run out around a 1000 kcal a day. Idk whether this should be sufficient to lose enough in 10 days, but I don't really want to eat less...

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02-26-2015 , 04:04 AM

#84

Thingyman

Born This Way

Join Date: Sep 2009 Posts: 30,507

Quote:

Originally Posted by Jar Jar Bakes

My calculations (which include the assumption that your maintenance is 2000 calories) say that you will lose 2 kgs in 10 days from this.

Quote

02-26-2015 , 05:06 AM

#85

Jar Jar Bakes

Carpal \'Tunnel

Join Date: Mar 2014 Posts: 6,068

Cool, thanks Thingy...

First "important" run of the season; I have very little expectation for it. I had a silly winter/christmas diet (+5kgs) since my last 2014 races back in October.

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02-26-2015 , 08:49 AM

#86

StuckinARutt

(╯°□°）╯︵ ┻━┻

Join Date: Nov 2008 Posts: 38,148

yea sorry for some reason I saw 6kg not 3

not impossible, but still very hard work for 10days imo

Quote

02-26-2015 , 04:17 PM

#87

Thingyman

Born This Way

Join Date: Sep 2009 Posts: 30,507

Status after 1 week

Starting weight: 104.4 kg (230.1 pounds)
Current weight: 101.9 kg (224.6 pounds)

So I've lost 2.5 kg (5.5 pounds) in one week. That of course includes water weight, but I'm happy.

I did 117 km on my stationary bike (deficit of 3700 calories) and on average ate 1804 calories a day (deficit of 6272 calories) = about 10.000 calories. I plan to do more exercising from now on - stuff got in the way this week.

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02-26-2015 , 04:30 PM

#88

StuckinARutt

(╯°□°）╯︵ ┻━┻

Join Date: Nov 2008 Posts: 38,148

pretty good. deficit 10,000 cals ~3lbs so the other 2.5lbs probably water weight but even 3lbs/week loss is fast. I wouldn't recommend more than 2lbs/week for fear of muscle loss

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02-26-2015 , 05:01 PM

#89

Nick Royale

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 29,740

I will update every other week or else it'll seem like I'm making no progress

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03-03-2015 , 05:04 PM

#90

amplify

Eternal Unknowable Mesmerizing

Join Date: Sep 2005 Posts: 78,255

still 205, despite some behavior on Saturday night that could fall under the binge eating rubrick, and doing nothing strenuous for the past 3 days other than wrestling and light saber battling a 4yo (who seems to be associated with my binge eating lol).

Today
Front Squats buncha sets topping out at 175 x 8
Incline Bench 135 x 8 x 3. Last 3 reps of the last set didn't touch my chest tho
Chins and dips on the station in the lab at work (nice luxury)

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03-03-2015 , 05:11 PM

#91

Nick Royale

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 29,740

Spending a day with a 4 yo burns on average an additional 2000 kcals in my estimation.

Quote

03-03-2015 , 05:15 PM

#92

Jar Jar Bakes

Carpal \'Tunnel

Join Date: Mar 2014 Posts: 6,068

I gave up on the weight loss heh

we'll see about the half-mara, but probably around 5 min above my PB

Quote

03-06-2015 , 04:16 AM

#93

Thingyman

Born This Way

Join Date: Sep 2009 Posts: 30,507

Update

Start: 104.4 kg (230.1 pounds)
Week 1: 101.9 kg (224.6 pounds)
Week 2: 100.9 (222.4 pounds)

Down 3.5 kgs after 2 weeks. I excercised 6 days out of 7 which resulted in my shins hurting a lot, so the past couple of days I had to take a break. I'll keep it more reasonable from now on with a 2-day excercise > 1-day rest > 2-day exercise schedule I think.

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03-06-2015 , 05:13 AM

#94

Nick Royale

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 29,740

What do you do when you exercise? I wouldn't run more than 2x a week and not more than a few km each, if you shins hurt a lot I wouldn't run at all for a while.

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03-06-2015 , 05:22 AM

#95

Mateo94

old hand

Join Date: Feb 2013 Posts: 1,262

Subbed not ready to commit as im super busy with school,job, and poker this and next month but will revisit in may for sure.

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03-06-2015 , 05:25 AM

#96

Thingyman

Born This Way

Join Date: Sep 2009 Posts: 30,507

Quote:

Originally Posted by Nick Royale

What do you do when you exercise? I wouldn't run more than 2x a week and not more than a few km each, if you shins hurt a lot I wouldn't run at all for a while.

I do between 22-30 km on a stationary bike each session. So it's not as intensive or tough on my body as actually running.

My shins are fine now, so I think I'm good to go again.

Quote

03-06-2015 , 01:01 PM

#97

Nick Royale

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 29,740

Quote:

Originally Posted by Nick Royale

Nick's goals

3x5 90kg Squat
3x5 90kg Bench Press
1x5 115kg Deadlift
3x5 50kg Overhead press

Forgot to set a OHP goal.

End of Week 2

- DL is looking to be the easiest, though I've exhausted lots of easy gains those first two weeks.

- Squats I don't know, too much dependent on depth. If I just go to parallel 90kg shouldn't be a problem, if I go deeper I might fail spectacularly, like I've done my last two attempts at 80kg.

- BP I expect to progress linearly until 85kg but those last 5kg might become a PITA.

- OHP is probably my weakest lift. Getting to 50kg is supposed to be easy but might turn out to be tough.

Quote

03-06-2015 , 01:13 PM

#98

Top Tier Tom

Tom the Tom

Join Date: Oct 2013 Posts: 29,464

Good luck guys, I'm down about 4" on my waist in 2 months and looking to go further,

to everyone keeping at it

Quote

03-06-2015 , 01:23 PM

#99

amplify

Eternal Unknowable Mesmerizing

Join Date: Sep 2005 Posts: 78,255

Quote:

Originally Posted by Nick Royale

- Squats I don't know, too much dependent on depth. If I just go to parallel 90kg shouldn't be a problem, if I go deeper I might fail spectacularly, like I've done my last two attempts at 80kg.

GO DEEPER get strong out of the hole bro

Quote

03-06-2015 , 01:59 PM

#100

Nick Royale

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 29,740

Yeah I tend to favor depth over lifting heavier weights, I just thought if I'm going to make preemptive excuses I might as well start in the first update.

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