Inspirational Stories
Discussion
basically - started training a few months back - wanting to shift some fat and gain some muscle
see alot of examples online of people who have had major transformations - but most of them look fake to me
any real life examples in PH?
anybody used to be fat lazy lump and is now a powerfully built company director with lots of muscle and low body fat?
see alot of examples online of people who have had major transformations - but most of them look fake to me
any real life examples in PH?
anybody used to be fat lazy lump and is now a powerfully built company director with lots of muscle and low body fat?
not sure if i'd call it inspirational, but hopefully will show you that it can be done.
My own Journey:
I began 2010 the same way I'd been for the entire amount of my life so far. Aged 22 I was in pretty bad shape, I was always concerned about body image, but didn't have the get up and go to really do anything about it. I went to the gym, but only really did weights, which made me looking even bigger than I was! I always palmed off cardio work, and chalked it up to having had an ACL reconstruction a few years earlier. I weighed 107kg (I'm 5'10").
In early 2010 something changed though and I realised I was really kidding myself, and I was badly out of shape, and pretty much obese. Rather than making a fuss to my friends about how I was going to diet and get slim, I decided to just get on with it. I realised the only way to attack this was to get my diet into a manageable but sustainable level, and then really go to town on the exercise to create a hell of a calorie deficit. This was helped by largely cutting out the drink. I ran most days, at the beginning I couldn't even manage a mile without stopping. Over the months I slowly built up my fitness and the weight was falling off, I was getting compliments everywhere and I felt amazing, and weighed only around 85kg by christmas 2010.
Up to this point, I'd gotten so much into my running that I was entering events. Cardiff 10k, in 2010 with a 55 minute time, then my local 10k in 49 minutes which was a personal highlight as my first sub 50 time. My next big goal was plymouth half marathon in May 2011. This came and went and I ran it in a 1:46.00 which I was pretty happy with.
Running in Plymouth
At this point I was fairly happy with my body and fitness. So much so that I became a bit lazy throughout 2011, and I ended up going from being around 78kg at the time of the half marathon back up to 85kg by Christmas time, after a summer on holiday and on the booze punctuated with not a great deal of exercise.
This made me a bit unhappy as I realised what was happening. At the time I was cycling to work, which I was enjoying a lot. I then decided to invest in a road bike and got a lot more into my cycling when it turned 2012. It was then that the idea of a triathlon popped into my mind, as a friend had completed the London triathlon in 2011. By May 2012 I was embarking on my own training plan having entered the London 2012 triathlon myself. Halfway through this process, and having gotten thoroughly into triathlon (without having done one yet), but I was loving the training, I decided I was going to go for an Ironman in 2013.
My weeks consisted of roughly the below:
[code]
Mon Tue Wed Thu Fri Sat Sun
24-Swim | 24-Run | 32-Swim | 32-Run | 40-Swim | Off | 40-Run
48-Bike | | 64-Bike | 80-Bike| | |
[/code]
This carried on with a few tweaks in an increase by week of 10% for 3 weeks and then back - 40%, and then increase again.
By the end of the program the volumes were a higher, but I had drawn a line due to the amount of time, and due to really over training the Olympic distance unnecessarily. Coming upto the event itself I was weighing in around 77.5kg and was feeling really fit. My best 10k run at this point was around 46 minutes. I had a good amount of open water swim experience having joined my local lake during the summer, and during training had cycled a lot. 165miles in a day my biggest ride to date
During my training I also made the decision to enter Ironman UK 2013. More on that later in this thread.
My London Race Report:
Up at 5.30am with a large porridge and coffee. Packed all my stuff into the car and prepped my drinks for the race. Was worried about needing the toilet during the race, number two in particular as I seem to have a habit of needing this when I run
. Although I felt pretty stable at that point.
A 45 minute busy drive later, with a few wrong turns and diversions we were at the Excel centre. I was now feeling the nerves. This became all the more apparent walking into the main hall after having collected my race chip. Wow! It was huge, people bikes and so much stuff everywhere. Everyone seemed to be doing something or going somewhere too. Quite overwhelming, but inspiring and nerve wracking at the same time. I wandered over to the racking area with all my gear, and tried to set up my first transition area. To be honest I didn’t really know what I was doing, and just guessed at where to lay everything out in some sort of order. Bike with number helmet and glasses led on top was a useful idea. Whipped my wetsuit on waist high with tri suit underneath and took my goggles. A quick toilet stop and first catch up with my parents later I attempted to hydrate, and have a toilet stop. Although the latter did little to settle me as nothing would come out!
Wetsuit on and over to the gathering area for the swim, this was when I was feeling the nerves a little more, but the excitement was also building now.
So many unknowns, what would the swim be like, would I be slow, would I bonk, would I get punched etc etc, so many questions. Our wave was segregated into two and we separately made our way to the water after the initial group. I was in the latter group. Down the stairs to the water, “jump in guys”,
, ok. Felt great jumping into the water, and made my way into the middle of everybody else there. The first group were off, and our buzzer sounded shortly after. I was going! Swim stroke felt odd at first due to the volume and proximity of people, but I quickly settled into a rhythm and found some space. Sighting was easy as there were quite a few things to see. I seemed to be swimming nice and straight too. Good strokes occasionally punctuated with forced breaks having belted into someone, or vice versa. Nothing painful though as there seemed to be plenty of space either side of people. I felt good and felt like I was passing quite a few of the other swimmers which gave me confidence, although I was conscious of trying not to go too hard too soon. Mild muscle pain developed but I knew I could easily push through this, which cleared up quite quickly. This was followed by a mild stitch which wouldn’t go away so I tried to work on slowing my breathing and breathing fully, although this never really subsided.
First bouy came up and turned into a bit of a scrum, but I just pushed on. Checked the watch as I assumed this may represent the halfway point. 10 minutes. I wished! Turned onto the longest leg of the swim back up towards the excel. With no visual stimulation beside the occasional sighting and seemingly little in the way of sensory stimulation the swim gave me a lot of time to think about the race. I was finally doing what I’d trained so long for! I felt good and I considered what the bike would feel like. The weather was holding up well, despite being a little cold and grey but was dry and the water was relatively calm. I pushed on and tried to inject a little more pace as I felt confident. Round the last bouy through the scrum again, and towards the pontoon and the outstretched arms of the helpers. I kept sighting as I just couldn’t wait to get there! After a few breastroke kicks to wake the legs up I was hauled out of the water. Cap and goggles off, through the arch and the shower, I was jogging towards transition. 26 mins the watchface told me. A decent swim time! Wetsuit ripped off nice and quick and into the bag provided. Jogging towards transition again felt awful, up the flight of stairs into the excel felt even worse! Began to walk towards the bike which was a mistake.
The swim left me a little dizzy and disoriented breathing heavily with a nasty stitch. Began jogging to the bike again to which I struggled to find at first. Wetsuit down, feet on the towel, socks on, compression layer? Compression layer? Jacket? Compression layer is inside out! Turn it the right way round, I’m sweating, I’ll be ok without it! Number belt on, helmet and glasses on. And I begin to wheel the bike out. My bike shoes feel surprisingly ok to jog out in so I set a reasonable pace (SPD-SL shoes). Garmin is turned on by now but fails to get a signal inside. I jump on the bike past the mount line and am on my way, first to navigate the concrete ramps of the excel, and then finally out onto the open road. Legs feel great and I’m quickly powering towards Westminster. Body feels cold to begin with but quickly warms up. I am flying! Overtaking everybody I feel fantastic, amazing to be constantly sat on the aerobars and setting a good pace. The bike course is fantastic fun, especially through the downhill tunnel sections which are nice and warm. After the first turn I realise I am now going into a headwind, but it’s not too strong and does little to hamper my pace.
One big lap and one little lap later I’m wheeling into transition with a 1.02 bike time which I’m over the moon with. Very good pace. Bike onto the rack, helmet off, trainers slipped on number belt spun round, gel from the bike and I’m off on the run course. Initially don’t know which direction to take but eventually find a bloke to follow. He asks for the time which I give. 9.39. this means I’m on target for a sub 2.30 race? Go go I think to myself. Out onto the course for the first time I feel really good. The laps are fairly small though and very twisty, not a very fun course. Would have much preferred an out and back style loop. The crowd are great, and seeing my friends and my parents every lap is a real boost, and a definite plus of a lap course. 3 laps down I’m beginning to feel it, and my stitch which disappeared for the bike leg is back, and I seem to have a lot of gas in the stomach. The intestines start to move as well and I’m really worried about needing to relieve them!
Eventually the fourth lap comes, I keep telling myself that I’ll only get one chance at this and to make it count, it helps, as does the knowledge that this is my last time round this ruinous little course. My feet are burning at this point and I think of the finish line. On the way back to the excel I begin to inject some more pace, and go for it. Up the ramp into the excel and round towards the finish in a sprint now, round the last turn and up onto the finishing ramp. I’ve done it!!! That was hard! Is my first thought, as I grimace and stumble towards the guys handing out medals. My parents are there with open arms and the emotion overcomes me for a while. I finally finished, and all the training is finally come to an end, with a tangible and good result!! I compose myself and feel ok. All I can seem to tell people is that the race was hard! My dad directs me over to an icebath which I sign up to and jump in. so cold, eventually the pain numbs and I can feel the benefit. The guy running the stand is great and wants to chat all about my race and nutrition etc. he notes that I planned a very good race nutritionally, and it certainly worked well for me bar the stitch.
I eventually jump out of the ice bath, but I just cant warm up, I go off to collect my bike and stuff, but cant find my wetsuit. After a few laps of transition I give up and queue to make my way out, with all my layers applied in an attempt to warm up. After being told numerous times Ive got blue lips, I get a chilli jacket potato and cup of tea inside me. This fails, so I decide to get changed from my wet trisuit into dry clothes. This works wonders and I’m finally warmed up.
A fantastic race which I would do again if just for the bike course, although hectic with slower riders, it was amazing fun! The run definitely could do with improving though. Unlikely I’ll be able to attempt in 2013 though due to the Ironman. The sense of accomplishment slowly sinks in and I’m really happy with my time. Happier with a 2.31, safe in the knowledge I have plenty to work on to be able to go well sub 2.30 maybe even 20.
UPDATE
So, bit of an update from me about my winter training. I've decided to follow Don Fink's 30 week competitive plan next year for the Outlaw Half, and then IMUK. But the training plan won't start until the beginning of the year so I'm kind of following half of Fink's plan and half my own. I've completely got on board with the heart rate training aspect though, and am only training in Zone 2, which is actually really enjoyable. I figure building more base for next year can't hurt.
I've stepped up my running a lot too. Before London Tri this year my long run was only around 5-6 miles; I was also suffering achilles pain after 4 miles. I had a good 10 mile run yesterday, and felt good to finish, I've built it up slowly to there and with new trainers and slow build the achilles pain has now gone!
I thought I was going to struggle massively after the clocks changed as this would mean no after work cycling, and no running my favourite trails. I've adapted to running in street lit areas in the week which is fine, and then my long run on a Saturday morning which I can do anywhere. My cycling (Which was easily my strongest discipline this year (1:02 bike split at london oly)) has suffered with the clock change and weather though. I'm only using the turbo during the week, but then am struggling to get out at the weekend. I would be out today, but its absolutely bucketing it down
Swimming is going pretty well, and is just staying consistent with last year really. I've also been consciously monitoring my weight to drop a bit and am now down to 76.5kg, and lowest body fat I've ever been in my grown life.
Training plan looks like this at the moment, I really can't wait to have some good weather and get a good session on the bike in.
My own Journey:
I began 2010 the same way I'd been for the entire amount of my life so far. Aged 22 I was in pretty bad shape, I was always concerned about body image, but didn't have the get up and go to really do anything about it. I went to the gym, but only really did weights, which made me looking even bigger than I was! I always palmed off cardio work, and chalked it up to having had an ACL reconstruction a few years earlier. I weighed 107kg (I'm 5'10").
In early 2010 something changed though and I realised I was really kidding myself, and I was badly out of shape, and pretty much obese. Rather than making a fuss to my friends about how I was going to diet and get slim, I decided to just get on with it. I realised the only way to attack this was to get my diet into a manageable but sustainable level, and then really go to town on the exercise to create a hell of a calorie deficit. This was helped by largely cutting out the drink. I ran most days, at the beginning I couldn't even manage a mile without stopping. Over the months I slowly built up my fitness and the weight was falling off, I was getting compliments everywhere and I felt amazing, and weighed only around 85kg by christmas 2010.
Up to this point, I'd gotten so much into my running that I was entering events. Cardiff 10k, in 2010 with a 55 minute time, then my local 10k in 49 minutes which was a personal highlight as my first sub 50 time. My next big goal was plymouth half marathon in May 2011. This came and went and I ran it in a 1:46.00 which I was pretty happy with.
Running in Plymouth
At this point I was fairly happy with my body and fitness. So much so that I became a bit lazy throughout 2011, and I ended up going from being around 78kg at the time of the half marathon back up to 85kg by Christmas time, after a summer on holiday and on the booze punctuated with not a great deal of exercise.
This made me a bit unhappy as I realised what was happening. At the time I was cycling to work, which I was enjoying a lot. I then decided to invest in a road bike and got a lot more into my cycling when it turned 2012. It was then that the idea of a triathlon popped into my mind, as a friend had completed the London triathlon in 2011. By May 2012 I was embarking on my own training plan having entered the London 2012 triathlon myself. Halfway through this process, and having gotten thoroughly into triathlon (without having done one yet), but I was loving the training, I decided I was going to go for an Ironman in 2013.
My weeks consisted of roughly the below:
[code]
Mon Tue Wed Thu Fri Sat Sun
24-Swim | 24-Run | 32-Swim | 32-Run | 40-Swim | Off | 40-Run
48-Bike | | 64-Bike | 80-Bike| | |
[/code]
This carried on with a few tweaks in an increase by week of 10% for 3 weeks and then back - 40%, and then increase again.
By the end of the program the volumes were a higher, but I had drawn a line due to the amount of time, and due to really over training the Olympic distance unnecessarily. Coming upto the event itself I was weighing in around 77.5kg and was feeling really fit. My best 10k run at this point was around 46 minutes. I had a good amount of open water swim experience having joined my local lake during the summer, and during training had cycled a lot. 165miles in a day my biggest ride to date
During my training I also made the decision to enter Ironman UK 2013. More on that later in this thread.
My London Race Report:
Up at 5.30am with a large porridge and coffee. Packed all my stuff into the car and prepped my drinks for the race. Was worried about needing the toilet during the race, number two in particular as I seem to have a habit of needing this when I run
. Although I felt pretty stable at that point. A 45 minute busy drive later, with a few wrong turns and diversions we were at the Excel centre. I was now feeling the nerves. This became all the more apparent walking into the main hall after having collected my race chip. Wow! It was huge, people bikes and so much stuff everywhere. Everyone seemed to be doing something or going somewhere too. Quite overwhelming, but inspiring and nerve wracking at the same time. I wandered over to the racking area with all my gear, and tried to set up my first transition area. To be honest I didn’t really know what I was doing, and just guessed at where to lay everything out in some sort of order. Bike with number helmet and glasses led on top was a useful idea. Whipped my wetsuit on waist high with tri suit underneath and took my goggles. A quick toilet stop and first catch up with my parents later I attempted to hydrate, and have a toilet stop. Although the latter did little to settle me as nothing would come out!
Wetsuit on and over to the gathering area for the swim, this was when I was feeling the nerves a little more, but the excitement was also building now.
So many unknowns, what would the swim be like, would I be slow, would I bonk, would I get punched etc etc, so many questions. Our wave was segregated into two and we separately made our way to the water after the initial group. I was in the latter group. Down the stairs to the water, “jump in guys”,
, ok. Felt great jumping into the water, and made my way into the middle of everybody else there. The first group were off, and our buzzer sounded shortly after. I was going! Swim stroke felt odd at first due to the volume and proximity of people, but I quickly settled into a rhythm and found some space. Sighting was easy as there were quite a few things to see. I seemed to be swimming nice and straight too. Good strokes occasionally punctuated with forced breaks having belted into someone, or vice versa. Nothing painful though as there seemed to be plenty of space either side of people. I felt good and felt like I was passing quite a few of the other swimmers which gave me confidence, although I was conscious of trying not to go too hard too soon. Mild muscle pain developed but I knew I could easily push through this, which cleared up quite quickly. This was followed by a mild stitch which wouldn’t go away so I tried to work on slowing my breathing and breathing fully, although this never really subsided. First bouy came up and turned into a bit of a scrum, but I just pushed on. Checked the watch as I assumed this may represent the halfway point. 10 minutes. I wished! Turned onto the longest leg of the swim back up towards the excel. With no visual stimulation beside the occasional sighting and seemingly little in the way of sensory stimulation the swim gave me a lot of time to think about the race. I was finally doing what I’d trained so long for! I felt good and I considered what the bike would feel like. The weather was holding up well, despite being a little cold and grey but was dry and the water was relatively calm. I pushed on and tried to inject a little more pace as I felt confident. Round the last bouy through the scrum again, and towards the pontoon and the outstretched arms of the helpers. I kept sighting as I just couldn’t wait to get there! After a few breastroke kicks to wake the legs up I was hauled out of the water. Cap and goggles off, through the arch and the shower, I was jogging towards transition. 26 mins the watchface told me. A decent swim time! Wetsuit ripped off nice and quick and into the bag provided. Jogging towards transition again felt awful, up the flight of stairs into the excel felt even worse! Began to walk towards the bike which was a mistake.
The swim left me a little dizzy and disoriented breathing heavily with a nasty stitch. Began jogging to the bike again to which I struggled to find at first. Wetsuit down, feet on the towel, socks on, compression layer? Compression layer? Jacket? Compression layer is inside out! Turn it the right way round, I’m sweating, I’ll be ok without it! Number belt on, helmet and glasses on. And I begin to wheel the bike out. My bike shoes feel surprisingly ok to jog out in so I set a reasonable pace (SPD-SL shoes). Garmin is turned on by now but fails to get a signal inside. I jump on the bike past the mount line and am on my way, first to navigate the concrete ramps of the excel, and then finally out onto the open road. Legs feel great and I’m quickly powering towards Westminster. Body feels cold to begin with but quickly warms up. I am flying! Overtaking everybody I feel fantastic, amazing to be constantly sat on the aerobars and setting a good pace. The bike course is fantastic fun, especially through the downhill tunnel sections which are nice and warm. After the first turn I realise I am now going into a headwind, but it’s not too strong and does little to hamper my pace.
One big lap and one little lap later I’m wheeling into transition with a 1.02 bike time which I’m over the moon with. Very good pace. Bike onto the rack, helmet off, trainers slipped on number belt spun round, gel from the bike and I’m off on the run course. Initially don’t know which direction to take but eventually find a bloke to follow. He asks for the time which I give. 9.39. this means I’m on target for a sub 2.30 race? Go go I think to myself
. Out onto the course for the first time I feel really good. The laps are fairly small though and very twisty, not a very fun course. Would have much preferred an out and back style loop. The crowd are great, and seeing my friends and my parents every lap is a real boost, and a definite plus of a lap course. 3 laps down I’m beginning to feel it, and my stitch which disappeared for the bike leg is back, and I seem to have a lot of gas in the stomach. The intestines start to move as well and I’m really worried about needing to relieve them! Eventually the fourth lap comes, I keep telling myself that I’ll only get one chance at this and to make it count, it helps, as does the knowledge that this is my last time round this ruinous little course. My feet are burning at this point and I think of the finish line. On the way back to the excel I begin to inject some more pace, and go for it. Up the ramp into the excel and round towards the finish in a sprint now, round the last turn and up onto the finishing ramp. I’ve done it!!! That was hard! Is my first thought, as I grimace and stumble towards the guys handing out medals. My parents are there with open arms and the emotion overcomes me for a while. I finally finished, and all the training is finally come to an end, with a tangible and good result!! I compose myself and feel ok. All I can seem to tell people is that the race was hard! My dad directs me over to an icebath which I sign up to and jump in. so cold, eventually the pain numbs and I can feel the benefit. The guy running the stand is great and wants to chat all about my race and nutrition etc. he notes that I planned a very good race nutritionally, and it certainly worked well for me bar the stitch.
I eventually jump out of the ice bath, but I just cant warm up, I go off to collect my bike and stuff, but cant find my wetsuit. After a few laps of transition I give up and queue to make my way out, with all my layers applied in an attempt to warm up. After being told numerous times Ive got blue lips, I get a chilli jacket potato and cup of tea inside me. This fails, so I decide to get changed from my wet trisuit into dry clothes. This works wonders and I’m finally warmed up.
A fantastic race which I would do again if just for the bike course, although hectic with slower riders, it was amazing fun! The run definitely could do with improving though. Unlikely I’ll be able to attempt in 2013 though due to the Ironman. The sense of accomplishment slowly sinks in and I’m really happy with my time. Happier with a 2.31, safe in the knowledge I have plenty to work on to be able to go well sub 2.30 maybe even 20.
UPDATE
So, bit of an update from me about my winter training. I've decided to follow Don Fink's 30 week competitive plan next year for the Outlaw Half, and then IMUK. But the training plan won't start until the beginning of the year so I'm kind of following half of Fink's plan and half my own. I've completely got on board with the heart rate training aspect though, and am only training in Zone 2, which is actually really enjoyable. I figure building more base for next year can't hurt.
I've stepped up my running a lot too. Before London Tri this year my long run was only around 5-6 miles; I was also suffering achilles pain after 4 miles. I had a good 10 mile run yesterday, and felt good to finish, I've built it up slowly to there and with new trainers and slow build the achilles pain has now gone!
I thought I was going to struggle massively after the clocks changed as this would mean no after work cycling, and no running my favourite trails. I've adapted to running in street lit areas in the week which is fine, and then my long run on a Saturday morning which I can do anywhere. My cycling (Which was easily my strongest discipline this year (1:02 bike split at london oly)) has suffered with the clock change and weather though. I'm only using the turbo during the week, but then am struggling to get out at the weekend. I would be out today, but its absolutely bucketing it down
Swimming is going pretty well, and is just staying consistent with last year really. I've also been consciously monitoring my weight to drop a bit and am now down to 76.5kg, and lowest body fat I've ever been in my grown life
. Training plan looks like this at the moment, I really can't wait to have some good weather and get a good session on the bike in.
Thanks for sharing your story. I enjoyed reading it.
Sounds like you've found something you really enjoy which is great.
Can't see me going as extreme. Current weight is 97kg, if I can get under 90 and tone a bit ill be very happy.
Mostly gym work and weights at the minute, have a lower back problem with limits any major cardio, but getting it treated at the minute then come next year can hopefully start some running again.
Sounds like you've found something you really enjoy which is great.
Can't see me going as extreme. Current weight is 97kg, if I can get under 90 and tone a bit ill be very happy.
Mostly gym work and weights at the minute, have a lower back problem with limits any major cardio, but getting it treated at the minute then come next year can hopefully start some running again.
325Ti said:
Thanks for sharing your story. I enjoyed reading it.
Sounds like you've found something you really enjoy which is great.
Can't see me going as extreme. Current weight is 97kg, if I can get under 90 and tone a bit ill be very happy.
Mostly gym work and weights at the minute, have a lower back problem with limits any major cardio, but getting it treated at the minute then come next year can hopefully start some running again.
Can you post up what your typical daily diet is? Sounds like you've found something you really enjoy which is great.
Can't see me going as extreme. Current weight is 97kg, if I can get under 90 and tone a bit ill be very happy.
Mostly gym work and weights at the minute, have a lower back problem with limits any major cardio, but getting it treated at the minute then come next year can hopefully start some running again.
I would guess that with some pretty simple tweaks in that and you can lose a lot without exercise. When you add that on top you can see some pretty drastic changes.
now before I get ripped apart I know my diet isnt great
Breakfast - cereal - normally fruit and fibre / porridge etc
Mid Morning - Low fat protein shake
Lunch - ham / chicken sandwich on brown bread, cereal bar, couple of bits of fruit - apple and banana etc
Mid afternoon - yogurt / fruit
Evening meal - normally chicken / mince with rice or pasta
and on the days when I train ill take a protein shake afterwards
Breakfast - cereal - normally fruit and fibre / porridge etc
Mid Morning - Low fat protein shake
Lunch - ham / chicken sandwich on brown bread, cereal bar, couple of bits of fruit - apple and banana etc
Mid afternoon - yogurt / fruit
Evening meal - normally chicken / mince with rice or pasta
and on the days when I train ill take a protein shake afterwards
Reasonably similar to me, although I don't have a mid afternoon snack and usually have soup with a bit of bread for dinner. Just make sure you watch your portion sizes, as while it may seem like you are eating well, you can still massively over eat while eating decent food.
I've also stopped taking any protein supplements, as I've found I just don't need them in the least. Waste of money imo, unless your diet is seriously deficient in protein.
I tend to have the following:
Breakfast: half a grapefruit, porridge, and a yoghurt
mid morning: apple
lunch: soup and a slice of bread, or tuna sandwich
evening meal: brown rice and chicken, wholewheat pasta and chicken, chilli and brown rice etc.
evening snack: fruit of some sort if I feel really hungry.
I've also stopped taking any protein supplements, as I've found I just don't need them in the least. Waste of money imo, unless your diet is seriously deficient in protein.
I tend to have the following:
Breakfast: half a grapefruit, porridge, and a yoghurt
mid morning: apple
lunch: soup and a slice of bread, or tuna sandwich
evening meal: brown rice and chicken, wholewheat pasta and chicken, chilli and brown rice etc.
evening snack: fruit of some sort if I feel really hungry.
Edited by whatleytom on Friday 9th November 17:51
I wouldn't class my story as inspirational either, but I am pleased with how things have gone in the last 4 and a bit years.
I'm nearly 35 now, but back in the midsts of time as a teenager I was a pretty good national standard swimmer and runner when at school and then at uni took up rowing and reached a very good level at that. Cardio fitness was my thing and though tall, I was relatively slim (I rowed lightweights).
On leaving uni, I settled into work and stopped training or doing any competitive sport. I had a couple of abortive attempts to 'get fit', but they didn't work and I slipped into very bad diet habits and drinking too much, too often. Quite quickly my weight increased and my body shape started to change, the belly and love handles grew and I went up a couple of waist sizes in trousers. A move to the States in my late 20s for 3 years only compounded the problem and the food, booze and associated bad body image meant that by the time I returned to the UK at 29, I was over 6 stone heavier than I was at uni and pushing 115kg.
Moreover I was finding it difficult walking upstairs without getting out of breath, having serious back pain and knee pain. I couldn't sit down with my knees bent for more than about 30 minutes without getting excruciating pain. I had a health assessment with work for a new job and it didn't go well. As well as my weight, I had done some damage to my liver and it wasn't functioning as well as it should do. Just before my 30th birthday I went to a family wedding and was horrified looking at the photos after of me and the state I'd got into, so on my 30th birthday I decided I needed to change.
I decided that rowing was out due to not living near a club, running was not going to work because of my weight and knee pain, so decided to get back into swimming again. I'm a lazy git at heart and needed a focus for things, so in March 2008 I entered Bournemouth Pier to Pier swim in to force me into the pool.
There was no way I could join a club, so started going on my own to public sessions. First session in was terrible. I remembered just whizzing up and down as a kid, 5,000m per session was nothing to me. This first time, I managed 200m before stopping, absolutely knackered. I had to get out and almost cried in the changing rooms. My wife encouraged me to stick at it and I kept going, adding a few lengths each time. By July and the Pier to Pier, I was able to finish the 1600m swim, but was still pretty slow.
Next challenge was needed, and having come across a swimming forum, a few guys on it were talking about a new event, scheduled for November, to swim a mile an hour, every hour, for 24 hours - so 24 miles in total. As well as the distance, the fatigue of doing it through the night with no sleep would prove a challenge. But it was one that caught my attention and (when drunk, late at night), I put my name down. I spent the next three months just training, doing mile rep after mile rep. By the time the day of the swim came around I was down at 90kg, now with only mini lovehandles. That swim was probably the hardest thing I'll ever do and screwed up my shoulder for a few months, but I completed all 24 miles.
At that point I was confident enough to join the Masters (18+) section of my local swimming club. By March 2009, I was competing at meets, my first competitive swims for nearly 15 years. I continued training and improving and in 2011 my total swimming meterage was over 500,000m and I really focused on swimming, dropped weight to around 83kg and transformed love handles to muscle (though I'm definitely no Michael Phelps physique-wise). I've steadily improved, the 4 years' training has paid off and last year I won my first ever National title (albeit a Masters one in the 30-34 age band), other national medals and was part of a team that set a European record in a relay (albeit with me as by far the slowest member). A couple of events I even set lifetime bests in (which leads me to question if the old 80s and 90s training approach of more metres, more metres is really the right one).
2012 hasn't been so good for a number of reasons, health and otherwise, so swimming hasn't been going so well, but am still on for 200,000m of training. I've even taken up running again now I've lost weight and though injuries are a problem, it's been going ok, have joined a local club and did a decent 5 mile time a few weeks ago (30 mins). I'd hope to be breaking 40 for 10k and under 90 for a half marathon soon.
If you really want to do it, you can. You don't even need to change diet that much, I eat better, but don't really watch what I eat too much as I know I'll burn it off swimming three times and running three times a week. It's committing to training and being single-minded about it that is the key and not letting little setbacks get you down.
Some of the guys in the older age groups who I see at meets are truly inspirational, guys who have beaten cancer in late middle age but have got back to doing times 20 year olds would give their right arm for and guys who are 85, walk down the poolside with two sticks but can still dive in and manage a 200 butterfly or 400 IM.
I'm nearly 35 now, but back in the midsts of time as a teenager I was a pretty good national standard swimmer and runner when at school and then at uni took up rowing and reached a very good level at that. Cardio fitness was my thing and though tall, I was relatively slim (I rowed lightweights).
On leaving uni, I settled into work and stopped training or doing any competitive sport. I had a couple of abortive attempts to 'get fit', but they didn't work and I slipped into very bad diet habits and drinking too much, too often. Quite quickly my weight increased and my body shape started to change, the belly and love handles grew and I went up a couple of waist sizes in trousers. A move to the States in my late 20s for 3 years only compounded the problem and the food, booze and associated bad body image meant that by the time I returned to the UK at 29, I was over 6 stone heavier than I was at uni and pushing 115kg.
Moreover I was finding it difficult walking upstairs without getting out of breath, having serious back pain and knee pain. I couldn't sit down with my knees bent for more than about 30 minutes without getting excruciating pain. I had a health assessment with work for a new job and it didn't go well. As well as my weight, I had done some damage to my liver and it wasn't functioning as well as it should do. Just before my 30th birthday I went to a family wedding and was horrified looking at the photos after of me and the state I'd got into, so on my 30th birthday I decided I needed to change.
I decided that rowing was out due to not living near a club, running was not going to work because of my weight and knee pain, so decided to get back into swimming again. I'm a lazy git at heart and needed a focus for things, so in March 2008 I entered Bournemouth Pier to Pier swim in to force me into the pool.
There was no way I could join a club, so started going on my own to public sessions. First session in was terrible. I remembered just whizzing up and down as a kid, 5,000m per session was nothing to me. This first time, I managed 200m before stopping, absolutely knackered. I had to get out and almost cried in the changing rooms. My wife encouraged me to stick at it and I kept going, adding a few lengths each time. By July and the Pier to Pier, I was able to finish the 1600m swim, but was still pretty slow.
Next challenge was needed, and having come across a swimming forum, a few guys on it were talking about a new event, scheduled for November, to swim a mile an hour, every hour, for 24 hours - so 24 miles in total. As well as the distance, the fatigue of doing it through the night with no sleep would prove a challenge. But it was one that caught my attention and (when drunk, late at night), I put my name down. I spent the next three months just training, doing mile rep after mile rep. By the time the day of the swim came around I was down at 90kg, now with only mini lovehandles. That swim was probably the hardest thing I'll ever do and screwed up my shoulder for a few months, but I completed all 24 miles.
At that point I was confident enough to join the Masters (18+) section of my local swimming club. By March 2009, I was competing at meets, my first competitive swims for nearly 15 years. I continued training and improving and in 2011 my total swimming meterage was over 500,000m and I really focused on swimming, dropped weight to around 83kg and transformed love handles to muscle (though I'm definitely no Michael Phelps physique-wise). I've steadily improved, the 4 years' training has paid off and last year I won my first ever National title (albeit a Masters one in the 30-34 age band), other national medals and was part of a team that set a European record in a relay (albeit with me as by far the slowest member). A couple of events I even set lifetime bests in (which leads me to question if the old 80s and 90s training approach of more metres, more metres is really the right one).
2012 hasn't been so good for a number of reasons, health and otherwise, so swimming hasn't been going so well, but am still on for 200,000m of training. I've even taken up running again now I've lost weight and though injuries are a problem, it's been going ok, have joined a local club and did a decent 5 mile time a few weeks ago (30 mins). I'd hope to be breaking 40 for 10k and under 90 for a half marathon soon.
If you really want to do it, you can. You don't even need to change diet that much, I eat better, but don't really watch what I eat too much as I know I'll burn it off swimming three times and running three times a week. It's committing to training and being single-minded about it that is the key and not letting little setbacks get you down.
Some of the guys in the older age groups who I see at meets are truly inspirational, guys who have beaten cancer in late middle age but have got back to doing times 20 year olds would give their right arm for and guys who are 85, walk down the poolside with two sticks but can still dive in and manage a 200 butterfly or 400 IM.
Thanks for the story - sounds like you've made a real change.
Actually went swimming this week for the first time in about 3 years, it hurt but I managed 1000m with a few breaks. So think ill try to get at least once a week going forward.
Once I get back back sorted I want to start running again and aim for ten k to see how I get on.
Actually went swimming this week for the first time in about 3 years, it hurt but I managed 1000m with a few breaks. So think ill try to get at least once a week going forward.
Once I get back back sorted I want to start running again and aim for ten k to see how I get on.
My story from 1999, for what it's worth.
Since I was a teenager, I have had a bit of a complulsive eating disorder. Basically, I loved food, didn't care about it's effect on me, and was happy to balloon. When I got to just over 20 stone, I was still not concerned, as I was late 20's at the time, so to me it wasn't important.
However, what WAS important to me was fast motorbikes. I OD'd on riding superbikes around the roads, as fast as possible. Most days, and all weekends - spent riding bikes like an idiot, all over the place.
I also loved watching the bike racing on TV, and often thought I should give it a go. But at my size - there was no chance.
In the summer of 1999, I copped an 18 month driving ban, after being caught doing 144mph in a 60 limit on a bike, early one Sunday morning. The conviction made me think, sit down, and evaluate my life. I realised that A) I could not continue to ride like this on public roads and that I was an arrogant tosser for doing so, and B) if I was to continue getting my motorbike fix, I now could only do so on the track.
Which meant I had less than a year to lose some weight, get myself fit, and build a bike to go racing on for the start of the season in MArch 2000.
This was my focus, to the exclusion of all else. I dieted and exercised hard. It was as difficult as you could imagine at first - coaxing a 20 stone, fat, unfit body into an exercise regime that it had never encountered before! Alongside a strict diet. I used no tricks, shortcuts or fancy diet systems - we all know what foods are low in fat, and so I just got myself into a routine. Breakfast - a bowl of Special K. Lunch - a lean sandwich or maybe a small portion of pasta and sauce with a bit of chicken or ham. Dinner - a piece of meat, usually chicken, with some vegetables. No carbs, potatoes, or anything like that at the last meal of the day.
There was lots of pain, misery and difficulty. It was tough. Slowly though, I dropped fat, got fitter and fitter, and realised once I'd got down to a reasonable weight, that I actually enjoyed jogging - it was great!
So - the result? From around July 1998 to March 1999, I went from just over 20 stone, and a high percentage of body fat, to just over 12 stone of pretty lean body fat. I was slim, light and fit - and ready to go racing. I caned my upper body in the gym to gain arm strength for racing, and ran miles and miles to get my total body wieght as light as possible.
I converted my 40,000 mile, 8 year old road bike into a race bike. I entered my first ever race in March '99, and came 3rd, and got a trophy. I had made the mistake of using road tyres and pressures, so I got a pair of slicks, at the correct pressures, for my next race at Donington Park in April.
I came first.
Hope this helps! If you put your mind to it, anything is possible
Since I was a teenager, I have had a bit of a complulsive eating disorder. Basically, I loved food, didn't care about it's effect on me, and was happy to balloon. When I got to just over 20 stone, I was still not concerned, as I was late 20's at the time, so to me it wasn't important.
However, what WAS important to me was fast motorbikes. I OD'd on riding superbikes around the roads, as fast as possible. Most days, and all weekends - spent riding bikes like an idiot, all over the place.
I also loved watching the bike racing on TV, and often thought I should give it a go. But at my size - there was no chance.
In the summer of 1999, I copped an 18 month driving ban, after being caught doing 144mph in a 60 limit on a bike, early one Sunday morning. The conviction made me think, sit down, and evaluate my life. I realised that A) I could not continue to ride like this on public roads and that I was an arrogant tosser for doing so, and B) if I was to continue getting my motorbike fix, I now could only do so on the track.
Which meant I had less than a year to lose some weight, get myself fit, and build a bike to go racing on for the start of the season in MArch 2000.
This was my focus, to the exclusion of all else. I dieted and exercised hard. It was as difficult as you could imagine at first - coaxing a 20 stone, fat, unfit body into an exercise regime that it had never encountered before! Alongside a strict diet. I used no tricks, shortcuts or fancy diet systems - we all know what foods are low in fat, and so I just got myself into a routine. Breakfast - a bowl of Special K. Lunch - a lean sandwich or maybe a small portion of pasta and sauce with a bit of chicken or ham. Dinner - a piece of meat, usually chicken, with some vegetables. No carbs, potatoes, or anything like that at the last meal of the day.
There was lots of pain, misery and difficulty. It was tough. Slowly though, I dropped fat, got fitter and fitter, and realised once I'd got down to a reasonable weight, that I actually enjoyed jogging - it was great!
So - the result? From around July 1998 to March 1999, I went from just over 20 stone, and a high percentage of body fat, to just over 12 stone of pretty lean body fat. I was slim, light and fit - and ready to go racing. I caned my upper body in the gym to gain arm strength for racing, and ran miles and miles to get my total body wieght as light as possible.
I converted my 40,000 mile, 8 year old road bike into a race bike. I entered my first ever race in March '99, and came 3rd, and got a trophy. I had made the mistake of using road tyres and pressures, so I got a pair of slicks, at the correct pressures, for my next race at Donington Park in April.
I came first.
Hope this helps! If you put your mind to it, anything is possible
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