MN5's 2010 get ripped plan



  • I jumped on the scales after Xmas dindins and to my slight dismay had snuck up to 103kg ! yikes, well hardly Walter Hudsonesque but definitely a tad more than I want to be ideally. It was such a shock I toyed with the idea of tipping out the Steinie pure I was chopping at the time but thought better of it....While in London years ago I got up to my all time highest weight of 108kg thanks to dodgy curries, beer, wine, spirits, beer and exercising with about the same vigour and regularity as, well as a typical pissed up OEer really. That and I'd been through Hawaii and California for a month on the way there, has anyone been to Hawaii ? no wonder the shirts start at XXL and move all the way up. Times have changed since Magnum strutted his stuff with Rick, TJ and Higgins. There's the kind of fat fuckers there that would have Richard Simmons slitting his wrists. Lots of Burgers from Jack in the Box which while delicious really are "heart attacks on a plate"

    While in London I then somehow obviously eliminated some food group or something cos the weight just fell off me and I got back to NZ a relatively emaciated 89kg ( perhaps it coincided with me moving away from the late night dodgy curry place ? I think it did ). At 1.89 I think thats a tad too light despite what the BMI index and all that crap says. Obviously being 24 helped me shift the weight nice and easy, at 32 it gets a bit tougher.

    Now the good news is that I've been into weights for a wee while so that isn't a problem, there's muscle there its just a bit more hidden than I'd like. Basically my plan is to up the cardio ( from not enough ) and eliminate dodgy carbs and lots of boozing. Very fucken tough at this time of year not to sit and demolish 6-8 beers in a session before a couple of pinot gris's but haven't had a drop all year ( I know we're only four days in but its a start )

    Soooooooooooooooooooooo my goal is to hopefully be 95kg by around March, 102 at the moment so have already dropped a tiny bit from Xmas which is pleasing. I've already had some real world advice from a mate who said I should "just go for lots of runs you cock" but thats not really me, I'd like to keep the strength I've got whilst "toning up" so to speak. Besides doesn't muscles burn fat ? So I think the two key things for me are more cardio and eating a bit better. Any other ferner thoughts ?



  • Good on you bro!

    Cardio could be biking. I find that easier than running because its less impact(I have dodgy knees and ankles) and you generally push yourself a bit further, I do anyway. When I was playing basketball I used to do a lot of skipping, really good for any young tall locks in increasing vertical leap, but I'd do that for an hour some days and be fucked! Rowing is another that'll keep the strength up too.



  • mate, it is all in the fuel intake. What goes in shapes what you look like. I train less now, and cardio WAAAAAY less now than a year ago, but because of the eating right, my body is, as you know, a tad different!!

    One basic thing I have noticed about our eating plans is we have never eating carbs for dinner - last carbs would be with lunch. So cut out your spuds with dinner. WE don't even notice it now, and our 12 year old daughter, who eats normally, is slimmed down a little also, thanks I expect to the zero carbs with dinner. No, she is NOT on a diet, we are just too lazy to cook extra spuds or whatever for dinner, so she eats what we eat for dinner - roast or stir fry veg, salad and then fish / chicken or steak!

    so you could cardio and train less, and eat right, anf get decent results....



  • I think to be honest that I'd rather give up the carbs than the booze ( not that I get pissed much anymore but everyone knows a cold ale or vino goes down a treat at this time of year even in shitty weathered welly ) so that shouldn't be too much of an issue. I'll keep up the exercise regime and should be fine. I'm not after drastic results after all. I just need to buy myself a cheap pair of scales now !

    Razbra I do have a skipping rope which I do bust out every now and again and that is good fun.



  • I am gonna get a punch bag to help me, cardio and something that is not as boring as running!



  • [quote name='BartMan']mate, it is all in the fuel intake. What goes in shapes what you look like. I train less now, and cardio WAAAAAY less now than a year ago, but because of the eating right, my body is, as you know, a tad different!!

    One basic thing I have noticed about our eating plans is we have never eating carbs for dinner - last carbs would be with lunch. So cut out your spuds with dinner. WE don't even notice it now, and our 12 year old daughter, who eats normally, is slimmed down a little also, thanks I expect to the zero carbs with dinner. No, she is NOT on a diet, we are just too lazy to cook extra spuds or whatever for dinner, so she eats what we eat for dinner - roast or stir fry veg, salad and then fish / chicken or steak!

    so you could cardio and train less, and eat right, anf get decent results....[/QUOTE]

    Thanks Bart, thats quite helpful. So plenty of greens for din dins with lean cut meat/fish or yard bird of course but NO spud, rice, pasta etc.



  • [quote name='Red Beard']Thanks Bart, thats quite helpful. So plenty of greens for din dins with lean cut meat/fish or yard bird of course but NO spud, rice, pasta etc.[/QUOTE]

    You need a certain amount of carbs to function well but yeah I think that meal plan suits me down to the ground, I've had mountains of salad with chicken/steak in the last few days. Also helps if you don't demolish a packet of chippies while watching a dvd, I managed not to do that last night so quietly proud of myself.



  • plenty of gteens - but got to make sure you have veg - Mrs and I did salad for a few weeks and just had zero energy - trainer told us off - need the veg, something with a bit more guts about it than salad.

    I was never a believer about the 'niot eating carbs at night' shit, but I think from experience, that it does work!



  • [quote name='BartMan']plenty of gteens - but got to make sure you have veg - Mrs and I did salad for a few weeks and just had zero energy - trainer told us off - need the veg, something with a bit more guts about it than salad.

    I was never a believer about the 'niot eating carbs at night' shit, but I think from experience, that it does work![/QUOTE]

    Root vegtables I hear are the shit. That must mean carrots, brochli, cauli etc... and silverbeet. All of which I happpen to lurve. In fact I will eat anything apart from quiche.



  • oh, yeah, and avoid peas and corn - to starchy (carby) apparently also!!

    the ones you mentioned are the bomb, yes! Stir fry with a dash of chilli, soy, or any sauce - not too much though!!



  • I could eat carrots til the cows come home. Then I'd turn them into steaks and eat them also.

    Obviously taters aren't part of the list, WAY too carby....



  • [quote name='BartMan']oh, yeah, and avoid peas and corn - to starchy (carby) apparently also!!

    the ones you mentioned are the bomb, yes! Stir fry with a dash of chilli, soy, or any sauce - not too much though!![/QUOTE]

    I saw a doco( can't remember the title...King Corn maybe?) last year about the part corn plays in the obesity problem in the states. It was claimed that corn was the root of the epidemic more so than the vats of fat they consume annually.

    The production of corn in the States is so excessive they have mountains of the stuff sitting in reserve.

    [url]http://farm4.static.flickr.com/3154/2325587610_d6ff602992.jpg[/url]



  • [quote name='BartMan']oh, yeah, and avoid peas and corn - to starchy (carby) apparently also!!

    the ones you mentioned are the bomb, yes! Stir fry with a dash of chilli, soy, or any sauce - not too much though!![/QUOTE]

    What about jalenos? My favourite.



  • no idea, what are they!!!



  • Maybe RB mean Jalapenos?? The rather spicy but yummy pepper



  • [quote name='Hooroo']Maybe RB mean Jalapenos?? The rather spicy but yummy pepper[/QUOTE]

    Yeah sorry fat fingers again, and I forgot a P!



  • peppers - yep, live on them - roasted, with oniions, corgettes, cauli, broccoli, mushrooms, oh la lah!



  • MN5 current weight 101.5kg in the morning.



  • I like to mix up my workouts to keep it interesting. I'll do around two distance runs a week (4-6 miles depending upon how I feel) and two high intensity interval sessions a week. For the interval sessions I usually do at least one sprinting session, and these are 100 meter sprints, immediately walk back to the starting point, then do a set of burpees. That counts as one set. I'll usually do at least 4 sets of those. I also have a 100 pound punching bag and I'll do a boxing workout if the weather is too shitty to train outside. For these I'll usually do a 1 minute round of punching at high speed, full power, immediately followed by a set of push ups, immediately followed by a set of sit ups. This combination counts as one set. I'll do five sets of those. Then I'll skip rope for at least 5 one minute rounds.

    I really like the interval training because it's short but really gets you fit.

    As Bart says though, what you eat is key. I'm just not that big on restricting what I eat. I have no problem training consistently. Eating healthy foods is more of a challenge for me. I love pizza and burgers.



  • Walked up to the park ( via lots of steep hills ) with my 19 month old son on my shoulders ( I think he's about 12 or so kg ) . Did a few sprints whilst at the park, a few cheeky chin ups and then deliberately went the long way home ( again via some big hills ).

    Legs feeling it a bit this morning !

    Davidav I've got a punching bag in the garage which is currently blocked by a spare bed, lawn mower and other such crap. Once I've tidied I'll get back into that for sure. Amazing how quickly that tires you out and it sure gives me an appreciation of how amazingly fit top fighters are.



  • Family time, dinner and watching Wellington get their asses handed to them in the 20/20 prohibited me doing much yesterday but popped out for a cheeky gun workout. Warm up with dumbbells then ripped out some bicep curls ( using the barbell from my bench ) once I could do no more I IMMEDIATELY got under the bench with the same weight and ripped out some skull crushers ( not as many ). Awesomely sore arms after that !



  • Wifes family having a BBQ tomorrow which will involve a bit of BYC, volleyball etc. ( Well not if the weather does what it is supposed to )

    I intend to knock back a lot of lean meat and prawns, lots of salad and bugger all ( if any ) bread.

    As I'm the only one who will be drinking I'll restrict myself to the 6 Macs Spring tides that I'll be bringing. Beer has fuck all carbs to start with, these have LESS than fuck all and aren't a bad drop in their own right.



  • BBQ eating plan went pretty well although had to partake in a few more beers than planned due to someone bringing them. Would have been extremely rude not to. Hopefully this was partially burned off by some particularly vigourous back yard volleyball lots of jumping and diving, some of it was even beneficial to the team.

    Weights on sunday, 20 minutes but a few drop sets in there.

    Heading on a big walk with the boy after work to build up a sweat before dinner. Perhaps a few sprints, hill climbs as well.



  • [URL="http://www.time.com/time/health/article/0,8599,1914857-1,00.html"]Why exercise won't make you thin[/URL]

    [QUOTE]"In general, for weight loss, exercise is pretty useless," says Eric Ravussin, chair in diabetes and metabolism at Louisiana State University and a prominent exercise researcher. Many recent studies have found that exercise isn't as important in helping people lose weight as you hear so regularly in gym advertisements or on shows like The Biggest Loser — or, for that matter, from magazines like this one.

    The basic problem is that while it's true that exercise burns calories and that you must burn calories to lose weight, exercise has another effect: it can stimulate hunger. That causes us to eat more, which in turn can negate the weight-loss benefits we just accrued. Exercise, in other words, isn't necessarily helping us lose weight. It may even be making it harder.[/QUOTE]

    Bartman is right on the money - it's all in the fuel intake



  • All in a balance though. Michael Phelps eats like a farkin horse I've heard. Hour upon hour in the pool may help explain why he has abs on top of his abs though......

    Personally I've noticed the belt has gone in a tiny bit but again much of this can be attributed to diet ( and NEVER missing breaky now ! )



  • yeah I got tempted by some stupid online pop up, and listened to the speil about getting a 6 pack, and it was based around what you put in, no point doing 1000 sit up's a day and building a wickid set of ab's underneath your inch+ of fat!

    And if done properly, can get you your 6 pack with minimal exercise.



  • [quote name='Razbra']I saw a doco( can't remember the title...King Corn maybe?) last year about the part corn plays in the obesity problem in the states. It was claimed that corn was the root of the epidemic more so than the vats of fat they consume annually.

    The production of corn in the States is so excessive they have mountains of the stuff sitting in reserve.

    [url]http://farm4.static.flickr.com/3154/2325587610_d6ff602992.jpg[/url][/QUOTE]
    Yep it is King Corn, awesome documentary that should be watched by all.

    Although the obesity is from different use of corn than mentioned above. Corn syrup (i.e. the sugar) is the prime offender.

    I'm a bit worried about the exercise v eating debate now. While I like doing exercise and can keep it up, I don't like watching (outside the norm) what I eat.



  • Well theres lots of schools of thought on this really. After all Arnie didn't get like he was simply by "eating right". I think he may have lifted a weight or two, demolished a couple of chickens a day and injected himself with a few pharmaceuticals.

    A lot is also said for "having more muscle so as you burn fat" but you need to eat to build muscle.

    It's confusing !



  • I just read the article posted by QV, essentially is predicated on the fact that we'll all go out and eat bad food after exercise. I think that for some it's completely wrong. If I'm doing exercise I never feel like bad food.
    After my NYs break I had an urge to have that KFC pack with everything in it (chicken, popcorn chicked, wings and strips, potato and gravy, chips and a drink) but the day I decided I was going to get it was the day I decided to restart my exercise regime, and hey presto I haven't had it yet.

    FYI: I'm about 93 - 94kg at the moment down from 107kg in October (with a stop over Xmas/NYs). I've been cycling on a stationary bike while watching TV (Battlestar Gallactica, The Wire S4 - S5 etc) everyday (and sometimes twice a day) and I wouldn't let myself watch an episode while not on the bike. The only big change I made in eating was to ban chocolate as I can just plow through it. Initially I needed to eat carb laden foods at the time I would have eaten chocolate to stave of the cravings - but now I just avoid it and it doesn't bother me. My mate who is a personal trainer swears by kumara - he recommends it to clients who can't stop their carb cravings and suggests they eat a little bit less each day until they're eating only a third of a handful at dinner. He also said to make sure I kept using good cooking oils for health reasons.

    I'm about to up my exercise regime and bring in weights and running.



  • Good effort there Nepia, didn't seem to take you long at all to drop that weight.

    Unfortunately tonight was pasta night ( too much of a pain to get to the supermarket ) but at least it was that fresh multi coloured stuff as opposed to the dry colourless crap. Big walk with the boy up a few hills prior to this, pretty hot so sweating bullets at the top of the hill, especially when I had to chase him at the top !



  • always remember reading in MEads' biography he attended some function after he had stopped playing, and he was saying to some nutritionist that he used to play rugby after eating mince, mash potatoes and huge dollop of butter melting into it, and his diet normally wasnt far off it, he said to her look at what I acheived.

    He said her response stopped him in his tracks and made him question what he thought he knew; she simply replied think how good you could have been.



  • [quote name='MN5']Good effort there Nepia, didn't seem to take you long at all to drop that weight.

    Unfortunately tonight was pasta night ( too much of a pain to get to the supermarket ) but at least it was that fresh multi coloured stuff as opposed to the dry colourless crap. Big walk with the boy up a few hills prior to this, pretty hot so sweating bullets at the top of the hill, especially when I had to chase him at the top ![/QUOTE]
    Cheers MN5, although I think it was helped by the fact I was going through a king size block every two days - so when that stopped the first lot came of easy. I seem to have plateaued though which is why I'm changing the regime - at any rate I'll doubt I'll get much below 90kg as I haven't been that light since 1992 (16 years old).

    Apologies for the slight thread jack. You should have no problem meeting your goal with hill walking and carrying the little fellow.



  • There's no question that in order to lose weight, eating right is more important than exercise. Although the health benefits of exercise, in terms of fighting stress, improving strength, fighting aging, to name just a few, are huge as well. I love exercise, so have no problems in that department. But I hate dieting, or feeling like I'm restricting my food intake.



  • [quote name='Nepia']Cheers MN5, although I think it was helped by the fact I was going through a king size block every two days - so when that stopped the first lot came of easy. I seem to have plateaued though which is why I'm changing the regime - at any rate I'll doubt I'll get much below 90kg as I haven't been that light since 1992 (16 years old).

    Apologies for the slight thread jack. You should have no problem meeting your goal with hill walking and carrying the little fellow.[/QUOTE]

    Haha no probs my good man. Always good hearing things that have worked. I've never had a chocolate addiction though so there goes that idea !



  • Just dusted off the Low-Carb cook book. Going to try and cut out the carbs at dinner time as Bartman professes. I've been sitting on this book for a couple years now and haven't even given it a second glance.

    There's a 2 week cycle menu plan that has actually got me and Mrs Raz excited about going shopping tonight. Which I think bodes well if you want to make a concerted effort with your diet. Being actually enthused can make a huge difference.



  • [quote name='Razbra']Just dusted off the Low-Carb cook book. Going to try and cut out the carbs at dinner time as Bartman professes. I've been sitting on this book for a couple years now and haven't even given it a second glance.

    There's a 2 week cycle menu plan that has actually got me and Mrs Raz excited about going shopping tonight. Which I think bodes well if you want to make a concerted effort with your diet. Being actually enthused can make a huge difference.[/QUOTE]

    Due to a pregnant wife I have to go it alone at the moment. Its ok for her as she'll often chunder up any bad stuff, I don't really have that option !



  • Congratulations on that too!! Yeah I wasn't as disciplined as you with my sons pregnancy. I ate the house down because the wife was, and generally she craved nice things. Everything except her bizarre craving for toothpaste and spearmint mentos(7-8 packs a day).

    This can not be an easy time in the MN5 household to go on a health kick?



  • [quote name='Razbra']Congratulations on that too!! Yeah I wasn't as disciplined as you with my sons pregnancy. I ate the house down because the wife was, and generally she craved nice things. Everything except her bizarre craving for toothpaste and spearmint mentos(7-8 packs a day).

    This can not be an easy time in the MN5 household to go on a health kick?[/QUOTE]

    Cheers dude. Not easy at all to be honest, also not easy continually having to turn down beer drinking sessions at this time of year. Haven't turned them all down but definitely limiting them. When MN5 jr the 2nd makes his appearance the wife will no doubt help me a bit more.



  • [quote name='Razbra']my sons pregnancy[/QUOTE]

    interesting that he hasnt been in a Womens mag!!



  • [quote name='taniwharugby']interesting that he hasnt been in a Womens mag!! [/QUOTE]

    Ha! When I wrote it I knew it was not quite right but couldn't be bothered deleting it and as he wink suggests you get the gist of what I meant.


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