Thread: Starting from scratch

Well, the muscle building is anyway.

So here's my 'training' journal-

So far this year I've gone from 142.2kg to 115.9 (26.3kg lost)
Measurements-
Height- 174cm
Chest Waist Hips Thigh
Start 136 cm 132 cm 150 cm 74 cm
Current 117 cm 102 cm 127 cm 65 cm
Change -19 cm -30 cm -23 cm -9 cm


I track everything I eat with an online calorie counter. I average 1700cals/day, burn 416cals/day so I'm eating roughly 1300 which may be a tad low but it's working for me right now.
It's 40:30:30 carbs: protein:fat on average although I'm trying to keep the fat and carbs in check.
My sodium could be lower but I'm getting good levels of iron, calcium, vitamins. My protein is about 131g per day on average.

Currently I'm aiming to walk 100kms this month (because I like round numbers and needed a goal) I'm actually lagging a bit behind because my knee has been playing up but I've completed 42km and have 2.5 weeks left.

So right now I walk 5-6days per week, stretch every day, do core work with the swiss ball, lots of crunches and squats every day while I wait for my weights. I'm getting impatient!
I'm also getting a wizz bang HRM to get more accurate idea of how many calories I'm burning mid August. ugh I hate waiting!

My goals are:

To lose weight (obviously)
To play soccer again/start kickboxing soon
To increase strength particularly in my shoulders/arms/back.

Any ideas/tips would be appreciated

Hi Pam, yeah your cals are a bit low but as you say it's doing the job the only prob you might find is when progress stalls you won't be able to lower your cal intake much further. When you get stuck into your training it might be a good time to bump it up a bit higher. Just go by feel for now what you are doing is working so keep it up.

Also just ease into the weights when you get em, just concentrate on getting your form right for the first week then get stuck into it. If you go like a bull at a gate from the start you'll have a good first workout but the next 3 or 4 days after that you wont be able to train due to severe muscle soreness.

Yeah I'll probably re assess my calorie intake when I get my polar watch so I can have a better idea what I'm actually using. And obviously as I work out more I'll up the calories appropriately to make sure I'm getting enough of the right fuel.

Oh and I will try my very very hardest not to get too carried away too soon with the weights. I'm like a kid waiting for xmas! new toys!

Hey pam when you get your HRM.To maximize your fat burning keep your heart rate in the following zone.

First find your max heart rate do this by taking your age from 220. If your 20(use your age hear) it would be 220-20=200.

Then to find the upper limit multiply your max heart rate by 0.9. So 200x0.9= 180
Then to find the lower limit multiply your max heart rate by 0.6. So 200x0.6= 120

If you then keep you HR between 120-180 you'll maximize your fat burning.Most people get a HRM and never really know how to use it.

Pam i read in yoru previous intro thread you are taking thyroid meds, i've always wanted to know what dosages they prescribe for someone who has had the thyroid removed, you said they also lowered your dose??

ON- it took them 2.5 years to get me up to the right dose going up by 25 or 50micrograms a time I ended up on 300 but I'm now on 150. It's completely dependant on the latest blood test results and can be effected by eating too close to the dose/taking calcium or iron etc. In short it's a pain in the bum

Ironboy- will keep it in mind, I think the polar FT7 tells you which zone you're in which was one of the reasons I liked it so much.

Good work mate. The first steps are always the hardest, but it sounds like you're definitely on the right track.

I finally have my fandangle machine and punching bag. and basically have no idea what I should be doing. I'm alternating between an intermediate boxing routine and a beginner kickboxing set and improving, feeling my posture and power increase. That's relative, I'm like a T rex, can lunge/squat till the cows come home but my arms are pretty fricking useless and flail around aimlessly most of the time.
Just following body cues for the weights so far, sticking with bigger moves (squats,deadlifts, chest press, latpulldown, rows) with a few smaller things (ie. tricep whatsits, I'm so technical I know) because they are (even on a weak arm) completely fricking useless.

I'm not sure how often I should rest, should I have a day where I do nothing at all? can I box most days? should I be go harder? do more? less? bah! too much to think about!

Originally Posted by pam

I finally have my fandangle machine and punching bag. and basically have no idea what I should be doing. I'm alternating between an intermediate boxing routine and a beginner kickboxing set and improving, feeling my posture and power increase. That's relative, I'm like a T rex, can lunge/squat till the cows come home but my arms are pretty fricking useless and flail around aimlessly most of the time.
Just following body cues for the weights so far, sticking with bigger moves (squats,deadlifts, chest press, latpulldown, rows) with a few smaller things (ie. tricep whatsits, I'm so technical I know) because they are (even on a weak arm) completely fricking useless.

I'm not sure how often I should rest, should I have a day where I do nothing at all? can I box most days? should I be go harder? do more? less? bah! too much to think about!

1 day a week should be fine. i feel lazy when i have a non training day but i think over training can happen too. mind you i have a cousin that runs like 12km a day!