[Closed] How's this gym workout for weight loss?

You're not trying to get big. You're trying to get strong.

Keep lifting heavier and heavier weights and eat a sensible diet, it's not that difficult.

I admit the lifting hasn't made me need to eat lots, whereas hard riding does.

41.

I'm unlikely to win an Elite race now, let's face it

Probably not Elite, but no reason why you can't race at Sport/Expert/ level. I'd avoid Masters / Vets as that's full of ex-elite trophy baggers.

E.g. I started racing properly at 35 and within a couple of years got to mid pack Expert class standard at 38 and I have no genetic predisposition to sport (came last in everything at school), just a lot of stubborn determination. A 6 month kidney / prostatitis infection killed off my racing career though - never got back into it after that.

Was way better at cycling than I am at weight lifting mind....

whereas hard riding does.

I reckon it makes you feel more hungry than you really are. Probably why so many cyclist are fat gits. Or, probably more accurately, pot-bellied with reasonably good legs.

Not a good look...

no reason why you can't race at Sport/Expert/ level

I've not raced for many years - coming home 20/80 in open lost its appeal after the 30th time.

However I think I'm a lot stronger and tougher now - but perhaps not faster. I was waiting til my weight dropped to a respectable level before trying again. Problem is there are few races near me so it means either a whole day away from the family or a weekend away.

I started racing properly at 35 and within a couple of years got to mid pack Expert class standard at 38

That's pretty impressive. I never got near the front of Sport.

That's pretty impressive. I never got near the front of Sport.

I put in 16 hours a week every week for 2-3 years come rain or shine (100% on Turbo / Road). Mid winter I'd come from work and sit on the Turbo for 2 hours every night mid week. Only road the MTB for races as it's more efficient to train on road for fitness.

Not much of a life, hence I don't miss it one bit. However, it delivered the results....

NB I was single at the time...

Ok fair enough. I've never felt myself in a position to put that many hours in - at least, not since I've had the motivation to even think about it.

Just imagine if you took all that time in which you forced yourself to sleep when at Uni and applied it to, well, pick a bloomin' sport, man!

You coulda been a contender...

😆

Ok fair enough. I've never felt myself in a position to put that many hours in - at least,

Unless you're a genetic freak, that's the basic requirement to race NPS XC.

I'd love to lower my body fat to single digits, but only because it would make me climb like a rocket and win races

I've not raced for many years

Stop trolling these dear people or admit that...

I'm sitting around dreaming

I've never denied that, TSY. Not enough training, always been the issue.

I'm currently training the one arm pull up, i'm not expecting to bust one out for probably another six months, but i have the determination to get there.

Here's some inspiration then:

So, how's it going with the weights - still lifting and riding or just riding?

For me it's going good. Started the hill sprints - only made me vomit on the first 10 minute sesh at around 7 minutes in. Since then I've been hitting the full 10 minutes. Reduced the calories again, this time I'm being smarter and taking it down to 1300 - 1800 with only about 45 - 60g of carbs. It's quite difficult and I've had no choice but to leave the intensity the same.

Today I went for my first bike ride in what seems like years. Can't recall how long it's been but all the tyres were flat, shocks and brakes slightly stuck, so quite a while. First hill was easy. I mean really easy. Flat singletrack was fast and small inclines were met with gusto. All in all the lifting has made me fitter on the bike than I've ever been, which isn't really saying much as I've never been all that apart from gravity assisted stuff. The hill sprints are obviously taking care of the cardio side as my breathing was fine for such a hot day. Done after a lifting session, too, so didn't go out expecting my performance to be anything quite like it was.

Box jumps start next week so should make riding even easier.

Really enjoying being 49 and the fittest I've ever been. Strong, too. So much so it was commented on whilst lifting huge plants for a mate at the weekend. Real world strength displays can be fun but more importantly it can be done safely without injury or risk.

Thanks to all you guys that kept suggesting weights/callisthenics a few years back. I heard ya...!

Just going to sit down and start that Supple Leopard book a few of you were suggesting a while back - see what that bring to the game.

http://www.gazzetta.it/Ciclismo/27-04-2015/a-sestriere-c-neve-aru-si-allena-rulli-guarda-video-110602852242.shtml?refresh_ce-cp

🙂

I was up in Glasgow regularly so I got a bit of a routine, but that's gone a bit now as I've been in Sheffield the last two weeks. Last week in Glasgow I went riding instead since I had my bike.

I thought I'd focus on deadlifts, starting with 3x10. That felt good but left me ravenous. Did some more reading and thought 5x5 was more appropriate. Did 92.5kg and it felt really tough, so a few days later I did 95 with a bit of aprehension and it was fine. Still feels bloody heavy but I did it ok.

Still riding - did about 7 hours ish last week, already done about 4 this week. Considering if I want to head out to the gym again now.

Also iDieting quite heavily now though and I've lost some weight, I think I'm below 87kg for the first time since my youngest was born nearly 6 years ago.

Well I went and did 97.5 deadlift and 65 bench press, although I had to use that machine that guides the bar as the free bars were all busy.

The DL was tough - first time I felt my grip beginning to slip. The first lift from the ground is far harder than the rest of the exercise though - does everyone else get this?

Yeah I find my first lift of each exercise is harder, like my body isn;t ready to do it, and needs to remember. Once I'm a set in my form is better.

I have bought some lifting straps which I am using for DLs an rows, and they help a lot

i also find my first rep harder, in fact on some exercises the whole first set (probably dont warm up adequately tho).

was going to suggest straps too, but you can also do the alternate grip thing if that helps, with one of your palms facing upwards, the other down. then just swap grips per set. i prefer straps tho.

good to see you getting the desired results 🙂

Those machines with the guided bar - do we think they are easier for the same weight?

Those machines with the guided bar - do we think they are easier for the same weight?

[img] [/img]

[img] [/img]

Those machines with the guided bar

Smith machine?

Did 92.5kg and it felt really tough, so a few days later I did 95 with a bit of aprehension and it was fine. Still feels bloody heavy but I did it ok.

They all feel bloody heavy after a certain point, but you find you can just keep going.

A good indication of how close you are to max is the speed of the lift. If the bar is coming up in under 1-2 seconds you can lift more...

When it feels like the lift took 15 seconds (in reality probably about 3-4) you are getting close to / at 1RM.

If you pass out shortly after lifting and find yourself lying face first in a pile of weights - that was probably close to 1RM as well...

Those machines with the guided bar - do we think they are easier for the same weight?

yes lots, unless you are doing rehab and have knackered stabilisers / torn tendons, they're pretty pointless. Post ACL reconstruction I can see they might be of some use.

I admit it did feel easier.. 🙂

Re passing out - I do sometimes get slightly woozy after 5, but if I make sure to breathe it's not too bad. All my lifts are 1-2 seconds so far, so I've still got room to go heavier it seems.

Those machines with the guided bar - do we think they are easier for the same weight?

may be teaching granny to suck eggs but make sure you breathe correctly too, exhale on the grunt part of the lift. do that part of the lift as explosively as possible, then just resist the return (not too slowly tho) rather than bounce up and down, everything controlled.

EDIT: havent read all the thread so not sure of weight training goals but i do 30 reps total per exercise and only really log the first set as the following sets will vary depending on rest times. i up the weight slightly when i can do 12 reps on first set. and if say i can only do 10 reps, then 8, then 7 i keep doing sets until ive hit the total reps. thats just me tho, im not saying thats what you should do.... 😉

I've read that 10-12 reps per set is for hypertrophy, 5 for strength. I don't want to be 'bigger'.

The DL was tough - first time I felt my grip beginning to slip.

I found that after a while. I switched to a mixed grip which helped loads (just make sure you maintain discipline though, or you can really injure your forwards-facing arm).

The other thing I did was work on my grip strength. With a moderately heavy bar, simply deadlift it with a normal grip, and hold on for as long as possible (usually start to cry after 10 seconds or so!)

I decided not to use straps. The whole reason I'm in the gym is to get stronger, so I don't want to use straps to mask a grip weakness. If rather just develop the grip strength. Not everyone will agree obviously.

8 pages and we are not having an argument? We must all be tired after our workouts 🙂

Good thread though, lots of advice-sharing which is appreciated.

I've read that 10-12 reps per set is for hypertrophy, 5 for strength. I don't want to be 'bigger'.

Yep.

For Max strength 1-5
For Max hypertrophy 8-12

5 is a good all round number for strength training.

I decided not to use straps.

Good, works grip strength as well.

Currently I have Golfers elbow, so have to use straps for everything to try and minimise aggravating it.

On a random aside, I've found the Deadlift equivalent Core exercise: Stall bar leg raises. Absolutely brutal (for me). Require as much psyching up and effort as deadlifts...

My [url= https://www.gymnasticbodies.com/ ]current programming[/url] is asking for 5 sets of 5 reps with a 10 second lower...

NB I have some way to go to being anywhere near as smooth as the guys in the videos....

I've read that 10-12 reps per set is for hypertrophy, 5 for strength. I don't want to be 'bigger'.

as for the not using straps as it would mask grip weakness, again that depends on your goal. if its to develop grip strength then id agree. but if performing the DL is because its a good compound exercise and you want to strengthen core/back/legs etc all at the same time, then i dont agree as you would be holding back potential in those areas just cos your grip isnt strong enough.

Stall bar leg raises

That looks like fun, might be an alternative if I don't have access to weights.

I'm of the opinion that since I am climbing steep hills on the MTB that replaces or improves on doing lots of reps of lighter weight in the gym. So I use the gym for strength. DLs seem to give my cycling a bit of pop, purely subjectively.

For Max strength 1-5
For Max hypertrophy 8-12

Yeah, kinda. No harm in growing some GO muscles rather than SHOW muscles.
1-3 Reps = CNS adaptation
4-7 = Myofibrillar Hypertrophy (GO)
8-12 = Sarcoplasmic Hypertrophy (SHOW)

I too have had my best results on big lifts with 3-4 warm up sets then 5x5 with linear progression.
When linear progression stalls (for me it was at 2xBW for Deadlift and 1.5xBW for Squat) then it's time to get a bit cleverer with periodisation.

This explains it very well indeed.

may be teaching granny to suck eggs but make sure you breathe correctly too, exhale on the grunt part of the lift.

With regards to using straps, I would avoid them if at all possible.
I use double overhand until I get to about 130kg on the DL then switch to mixed grip.

You're using chalk right?

My elbows were a bit jacked up I found lots of forearm stretching, lacrosse ball massage and ceasing (for a couple of months) exercises that isolated the elbow joint (curls, pressdowns) sorted it. The use of wrist wraps on HEAVY pressing movements seems to have prevented a re-occurrence.

Ok fair enough. I've never felt myself in a position to put that many hours in - at least, not since I've had the motivation to even think about it.

And this is the issue though. UNfortunately no one is going to get near the front of any type of athletic race unless you can commit many hours.

I have given up on trying to get fit to do bike racing. You are up against people who can spend many hours out riding, which unfortunately I just do not have.

You could try running? It still takes lots of commitment but I reckon its a least a 2:1 maybe 3:1 ratio of time v reward compared to cycling.

You're using chalk right?

No, I've never used chalk. I struggle keeping my fingers closed, rather than the bar slipping. Do you find chalk helps?

chalk definitely helps. i use liquid chalk, not as messy/dusty 🙂

When linear progression stalls (for me it was at 2xBW for Deadlift and 1.5xBW for Squat)

I'll be happy to plateau there. I have no desire to be as good as I could be in the gym - bike is priority.

Chalk - good idea.. Probably have some left over from climbing 🙂

You could try running?

I do yes - I hate it, but I do it. As said earlier in the thread, squatting seems to have caused some kind of muscle imbalance that hurts my ITBS. However I rollered the crap out of it the other day which helped a lot.

UNfortunately no one is going to get near the front of any type of athletic race unless you can commit many hours.

You're right. This is about getting as good as I can given the hours I have available.

No, I've never used chalk. I struggle keeping my fingers closed, rather than the bar slipping. Do you find chalk helps?

Chalk helps massively. The bar doesn't slip so much as it rolls, the chalk gives more friction at the heel of the hand stopping the rotation.

Hi, long time listener first time caller.... this seams like a good place to ask questions about weights work outs advice.

So i started a lunchtime (30 mins) gym work out 10 weeks ago with the aim to lose a few kg, which I've now done via cardio and watching what i eat.

now I've thrown in a few leg exercises that i got from this tread, step up to a box (and some time jump up) and wights lunges. Surprised my self and I've enjoyed this, so what next ??

Bit of back ground

i only have 30 mins * 4 days a week. Being doing 20-25 reps (3 ish sets) as that seamed more appropriate to help with cycling or is that completely wrong ?

Thinking of 1 day each on legs, back and front, then last day on legs again.
Any recommendation for fun back and front exersies?

I like the look of footflap's gymnasticbodies is there a free source for amateur? I will try the "Stall bar leg raises" tomorrow but it looks a bit advanced for a amateur!!

thanks for any help.

I like the look of footflap's gymnasticbodies is there a free source for amateur?

Reddit has a recommended routine, with good support via their forum. Try that...
[url= https://www.reddit.com/r/bodyweightfitness/ ]
Bodyweight fitness forum[/url]
[url= https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine ]
Recommended Routine[/url]

They encourage people to ask Qs, post videos for form checks etc.

Surprised my self and I've enjoyed this, so what next ??

A basic all body strength routine should have at least four elements:
- Push
- Pull
- Hinge
- Squat

and the maybe two more
- Loaded carry
- Lunge

If you have a free weight exercise which covers each of the 4-6 bases, you're covering most of the key areas.

Eg Press ups, Ring rows, Deadlift, Back squat, dumbbell farmers walk and barbell lunge would do for starters.

As for reps, if you want to get bigger sets of 8-12, if you just want a good strength base, 5x5 is a very popular choice.

Cheers footflap i was hoping you would reply 🙂 i'll take a look tonight.

@Molgrips I used to train powerlifting pretty seriously (until I broke my elbow on the bike a few years back and I still keep doing the compound moves but now only once a week) but grip on the dead lift used to let me down after a while, usually when the weight got over 170kg.

The mixed grip is key, but use a hook grip (so both palms the same way) for the lighter weights, then shift to a mixed grip (so palms in opposite directions) when you get heavier. If you aren't looking to compete at lifting, then if your grip fails just use straps for the heavier lifts. However, persist using hook then mixed grip as you work up and your grip will get better. Also don't mix your mixed grip, one way will feel more natural so stick with that one. I got taught by a "proper" powerlifter to grip the bar really hard whatever exercise you are doing and think about the grip, even if you are just warming up. That really works for me in helping shift more weight in all exercises.

Don't use the Smith machine for bench, squat or any compound lifts. As mentioned before you can't use the smaller assistance muscles and it's just an injury waiting to happen.

I will try the "Stall bar leg raises" tomorrow but it looks a bit advanced for a amateur!!

hanging knee raises are a good intro/ warm up/ preogression exercise.

I will try the "Stall bar leg raises" tomorrow but it looks a bit advanced for a amateur!!

Gymnastic Bodies leg lift progression ([url= https://www.gymnasticbodies.com/an-introduction-to-the-manna/ ]from Mana[/url]):

1. Tuck-up 5x15reps
2. Straddle Up 5x15r
3. V-Ups 5x15
4. 1/2 tuck hanging leg lift 5x5
5. 1/2 hanging leg lift 5x5
6. Negative hanging leg lift 5x5x10secs
7. Hanging leg lift 5x5
8. Undergrip hanging leg lift 5x5

Google each exercise...

NB The list goes on for a long time until you get to

25. Mana

[img] [/img]

I'm on step 6....

If you pass out shortly after lifting and find yourself lying face first in a pile of weights - that was probably close to 1RM as well...

🙂

Yeah, hit my limit at present with 147.5kg. Just can't get past it - three workouts and even adding 1kg is too much, though I suspect it's psychological. Could be the recent calorie deficit, too - never as good as a surplus but I wanna see a bit of what I've worked hard to achieve.

Supple Leopard is good so far - just finished the intro and he mentions my favourite book of old - the Go Rin No Sho! Very influential book in my youth. The rest of what he's written so far seems to confirm what I've been working for over some years now but it's good to confirm you're doing it right sometimes. I'm sure there's a lot to learn from it, too.

Deadlift grip tips from T-Nation...

https://www.t-nation.com/training/tip-dont-use-a-mixed-grip-when-deadlifting

I can't do the mixed grip due to an old injury in the left bicep and for some reason can't supinate my right hand without issues with my body twisting. Which is quite weird...

molgrips: are you losing weight as you set out to?

When lifting weights surely the appropriate term should be losing fat...

[i]/pedant[/i]

I thought that may be a link to the hook grip and was right. Yes some swear by it but for me it felt like it was pulling my thumb out of its socket. Didn't like it. YMMV 🙂

molgrips: are you losing weight as you set out to?

Yes, but thanks to a somewhat infamous (on STW) diet plan rather than the lifting 🙂 The lifting may be helping me maintain strength and muscle whilst calorie restricting. Also I think that a lifting session helps build strength but doesn't take much out of me in overall calorie terms, which means I'm not getting ravenous and hence the diet is going much better.

Trying to do high intensity workouts on the bike just drives my appetite, so I think this is working well.

I do think I have more muscle and less fat than I had when I last weighed this much though.

I thought that may be a link to the hook grip and was right. Yes some swear by it but for me it felt like it was pulling my thumb out of its socket. Didn't like it. YMMV

I haven't had call to use anything other than the standard grip so far mostly because it's not the my grip that's making me fail. I have experimented with the mixed grip but like I wrote, I can't risk it with higher weight. Chalk is must, though. I use the liquid stuff, too - much cleaner.

I only use hook grip for Snatch (up to BW) and that hurts enough! Wouldn't want to try 2xBW, think my thumb would explode....

I have no desire to be as good as I could be in the gym - bike is priority.

Actually, Molgrips, the reason I bumped this thread earlier was to ask if the weights workout was adding anything to your cycling but failed to do so other than in a roundabout fashion by telling you of my own results in that area.

So what do you reckon - given you anything extra or just not translatable to the bike for you...?

Sorry Teasel - didn't see this post. Answer - hard to tell. I've posted good times on my local test segments and my form is overall prety good lately, but that's because I'm also doing more longer rides than recently. So too difficult to tell really, but maybe. I feel good on the bike and I have pop and endurance despite the diet.

Anyway. So I've been dieting quite firmly and I've lost 3kg as a result, which is good. I took a break from Stronglifts and didn't lift for a couple of weeks then went back to do deadlifting as I said. This wasn't too bad, but the diet must be starting to bite. I went for a run night before last which was a nightmare, no energy at all. And without eating much carbs I'm not recovering quickly.

I've come to the conclusion that the Stronglifts guy is right, deadlifting 5x5 is too hard work to do much of, so I thought I'd try going back to the prescribed workout. My scheduled weight was 90kg and I totally failed cos my legs were still wasted after the terrible run. Just about managed 82.5 which was what you saw me do easily in the video.

So the question is, can one lift and gain strength whilst eating a low carb diet? I've read that lifting helps reduce muscle loss from a calorie deficient diet, but would I be better off doing something other than 5x5 whilst calorie deficient?

You're not calorie deficient Molly, you have a shit tonne of fat.

You know what I meant.

The calorie deficit would have a bigger impact on endurance, no?

I think you just had an off day and your over analysing it.

Don't be tempted to revert back to recovery cans of coke.

The calorie deficit would have a bigger impact on endurance, no?

Don't think so. On endurance rides I can burn fat, but the lifting is using up ATP and I think you need carbs to resynthesise ATP no?

Don't be tempted to revert back to recovery cans of coke.

Well high GI post-exercise carbs for recovery has a pretty solid scientific basis I think. If you use up muscle glycogen stores, then you need to replace them and psot workout is the best time to do it.

FWIW - Whilst leaning out I have found that whilst I can still gain strength (on 3 rep sets) it's at a slower rate. This is probably down to continued CNS adaptation but with a slower rate of myofibril hypertrophy.

Whilst leaning out

Wondered what you meant for a minute 🙂 How are you approaching this?

So you still have carbs after a ride? Even if you don't I'm almost certain you've not restricted carbs so much that you don't have enough within your liver and muscles at any one point to get you through a workout.

Edit: I was about to give you some 'tough love'

So the question is, can one lift and gain strength whilst eating a low carb diet? I've read that lifting helps reduce muscle loss from a calorie deficient diet, but would I be better off doing something other than 5x5 whilst calorie deficient?

I am by no means an expert so take this with a pinch... I'm trying to lose a tad of body fat just to see what my body looks like with around 15%. I've cut down to less than 100g of carbs but don't really count them. I focus more on eating around 1.75g of protein and 0.9g of fat per kilo of body weight. I've cut back the weight on the bar by 5% and dropped to 3x5 on everything bar DLs which are and always have been 1x5 (after warm up sets, of course) so basically I'm attempting to keep bar intensity the same to avoid muscle loss. To my surprise I sneaked an extra kilo on the presses and row without undue problem so I reckon it's possible to keep adding. This guy explains it much better than I can...

http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-1.html

My results are a loss of that band of fat around the middle - an inch in 2 weeks. A loss of weight by 2 kilos which is noticeable in the belt hole being one smaller and the trousers fitting looser on the thighs and arse. I haven't noticed any energy deficit when doing 10 minute hill sprints twice a week so carbs must be just enough. The deficit is only around 300kcal below maintenance but sometimes I like to see how low I can go before I almost pass out. Mind over matter kind of approach - probably foolish.

These calculators are useful for a general type of figure to aim for...

http://www.scientificpsychic.com/fitness/diet.html

http://www.scientificpsychic.com/health/cron1.html

Below the calc on the second link is an interesting bit on a woman eating only 1000 calories.

Don't ask me about the rest of the site as I haven't explored but it's got a rather weird name that kinda puts me off of doing so.

Just to add - I've been eating mostly whole food - chicken, broccoli, cauliflower, cheese, greek yogurt, blueberries etc. but have also consumed a fair bit of pizza (a particular brand and type fits my dietary requirements so is all good now and again) as well as having the odd ice cream and micro bottle or three of Peroni. The fat is still falling away - don't know why, it just is. I guess moderation is key and not depriving yourself as that's wholly unsustainable in reality.

Even if you don't I'm almost certain you've not restricted carbs so much that you don't have enough within your liver and muscles at any one point to get you through a workout.

Yeah, it's not clear. My run was an utter debacle. There may be other reasons for it, but running is always really hard when dieting.

I'm not restricting carbohydrate to an extreme level, but the question is how much glycogen stores am I using up by doing the riding/running/lifting? I'm pretty sure my stores are not full.

I guess moderation is key and not depriving yourself as that's wholly unsustainable in reality.

Yes - there is a sweet spot. Too much and you don't lose weight, too little and you can't work out.

I was thinking more about the psychological aspect i.e. if you like to have a beer or cake or whatever then have it.

Admittedly it pays to adjust ones taste to foods that are beneficial like good cuts of meat, veg, pulses etc. but I reckon there's a lot to be said for the feel good factor of eating a little of what you like even if it's considered junk food or on the 'bad list' because it's alcohol and it's empty calories or something. I also think the body is quite happy as long as it's getting its basic minimum of fat and protein and will accept carbs from any source as long as you don't over do it or break any other target you might be aiming for.

Yes. I had a salad for lunch, but then afterwards I had two custard cremes. Don't tell TheSouthernYeti though he'll laugh at me then pity me 🙂

😆

😐

Losing about a kilo a week at the moment. I think most of it is fat from the thighs and belly and a bit off the arse but unsure as to how much muscle mass is disappearing*. I have a feeling that fasted workouts weren't working for me, particularly as I sometimes don't lift until 2pm. Was trying the 8 hour feed window before with just a few hundred calories more but fat loss was slow. The change has been with eating when I feel hungry but only consuming enough to get in about 30 - 40 grams of protein - I reckon it's keeping my metabolism going so burning all the time.

A kilo a week - a bit too much, isn't it?

Sod's Law'll say I have something nasty cooking away out of view again only I won't spot it this time because of the intentional fat losing experiment.

*Intensity (weight on bar) has been kept as close as possible to the weight when I was bulking/building strength to try to avoid significant loss.

I lost that when I was iDieting the first time around, and it stayed off - took some pretty persistent metabolic abuse to put even half of it back on (we had a baby...)

Any idea what your fat percentage is? What height/weight?

I hovered in the 86s all last week, didn't lose, but have already lost a little this week so hopefully I can refocus. Planning to do lots of gentle biking since I am home, and a couple of gym sessions.

Must make sure I eat enough carbs, but not too many. Two years ago I got stuck at 91 whilst eating not much and doing shorter high intensity rides (due to work). At least this time I seem to be stuck 5kg lighter 🙂

I should start measuring my gut. Cycling jerseys are starting to get loose around the waist.

Body fat is around 22%. The calculator that I linked to earlier in the thread suggests I have around 60kg of lean mass.

I'm now 77kg at 173cm

Main thing is I'm happy and strong and heading towards my goal with relative ease. That's always a good thing. I would never have thought I'd be like this about 3 years ago at 46 - I was aching and groaning on getting to my feet thinking it was old age kicking in. How wrong I was...

Edit : And it turns out I can still have the odd pizza and beer or cake or whatever as long as it's taken into consideration. IIFYM... 🙂

A kilo a week - a bit too much, isn't it?

Inexplicably managed to lose two kgs on holiday. I only did two rides and one run, and I ate shitloads of biscuits.

I was 84kg when I got home after an entire day of eating shite on the motorways. That's a weight I only dipped below twice in the last 15 years or so!