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 Mad Doc Grotsnik wrote:

Also gonna quit vaping this month. Just running down the remaining stock. Because frankly, whilst not as bad as smoking, it’s still the thick end of £100 a month I can spend more wisely.

Posts like this make me feel better about my Patreon bill for STLs

And now that you're saving £100 a month care to invest wisely into future models with Patreon STLs?

Also gonna quit vaping this month

Nice one Doc. Thought about treating yourself to some resistance bands? Nice and easy to store, a good alternative to weights, and there's loads of workouts on YouTube with them

So. My training regiment has been going strong.
I've put a lot of muscle on, stamina increased greatly and so on as well as slightly smaller waistline but the raw weight itself has only dropped a little bit.

So after catching up with my trainer, the next adjustment is introducing a stricter nutrition regiment and keeping track of calories as well as target ratios - so a low carb diet.

This week been hard. Eyeballing food is juts not the same as actually keeping track and being strict obviously .

So here is my question, does anyone have any good repository for recopies and food ideas for high protein & fat intake?

(There's only so much tuna, boiled egg, avocado, and nuts a man can eat )

Hope everyone else is going strong! Keep it up bros.



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 Overread wrote:

 Mad Doc Grotsnik wrote:

Also gonna quit vaping this month. Just running down the remaining stock. Because frankly, whilst not as bad as smoking, it’s still the thick end of £100 a month I can spend more wisely.

Posts like this make me feel better about my Patreon bill for STLs

That's like a Krull a month
Good call Doc.

 Overread wrote:

 Mad Doc Grotsnik wrote:

Also gonna quit vaping this month. Just running down the remaining stock. Because frankly, whilst not as bad as smoking, it’s still the thick end of £100 a month I can spend more wisely.

Posts like this make me feel better about my Patreon bill for STLs

And now that you're saving £100 a month care to invest wisely into future models with Patreon STLs?

Nah. It’ll go on my casting equipment, moulds and cross stitch. All nice, relaxing, repetitive hobbies. Ideal to switch the mind off work, where though no two cases are the same, they can still sort of blend in to one if you’re not careful!

Currently hoping to get a bit fitter over the next few months. Our first is due at the end of November so I figured now's a good as any to quit vaping. I smoked for around 10 years, moved onto the vape for a couple and a couple of weeks ago went cold turkey. I did break a little and bought a disposable ecig for a night out but I think I'm doing ok for the time being.

Also getting married next July so would like to shift some of the excess weight ahead of that. I'm thinking with a new baby that'll give opportunities to get some exercise out and about. We're also moving back to our hometown in October, got a nice flat in a gated community which apparently has it's own little gym which will be perfect.

Still a little apprehensive about the gym however as I have no idea what I'm doing. When I've gone before I've just run until I want to vomit, then gone on various machines until my muscles hurt. As to routines and sets, etc, I have no idea what would be ideal; I just get conflicting advice whoever I ask.

That is the joy of vaping over smoking.

Not only does it cut out many of the nasties, but some of those nasties in themselves can be addictive.

And when trying to quit, it’s only a few quid here and there when absolutely needed (if you’re reading this, and have never encountered addiction, trust me it’s harder than it looks), and that’ll last you a couple of days. Compare to ciggies or rolling tobacco? Cheaper, less temptation hanging around,

As for getting started? I went to PureGym at first. Reasonably priced, and had an app with preset exercise routines, set according to your goals and starting point.

 Valkyrie wrote:


Still a little apprehensive about the gym however as I have no idea what I'm doing. When I've gone before I've just run until I want to vomit, then gone on various machines until my muscles hurt. As to routines and sets, etc, I have no idea what would be ideal; I just get conflicting advice whoever I ask.

Classic gym noob! But in all seriousness, this isn't your fault, as I've said before, the normie view of fitness is doing a bunch of running and maybe some machines as you say, and this seems impossible to shift as the mainstream fitness 'truth regime'. If it were up to me, I would have the squat and deadlift and the principles surrounding their importance taught in school pe, with progression into actual lifting in the teenage years.

I would say that getting involved in these is imperative if you want to get fitter, stronger and give your body more longevity. Fortunately you can learn plenty about these online. The next time you go in you can set up a power rack for a squat or a platform for a bar and start improving your body. Start off light, but not nothing. You need to get your form dialed in, and moving against resistance is part of the exercise, so you need to feel the weight you're moving. Once you're comfortable with the movements, you can start adding weight. Once you do this the cycle will become self fulfilling, as you'll see progress and improvement, and want to do more.

Don't worry about what others think about you, chances are they don't even squat or deadlift at all so you'll automatically be more alpha than them by simply moving a bar

Stuck at 19:15-19:30 at my local parkrun (5km) for the last few weeks.

3 Weeks to the 100km trail ultramarathon, and the last ultra for the year, so I can then switch back to focusing on short course running for the next few months.

30km run in the morning on a 7.5km road loop which is 80% hills.

If I could stop eating 12-16 biscuits per day at work I might actually loose some weight.

So…suggestions for An Absolute Beginners Weight Workout.

If it helps, I’m not exactly weedy, but I don’t really do much heavy lifting in day to day, being an Office Mook. So whilst genetics saw fit to give me a certain level of natural muscle, it’s not really used to doing anything.

Cardio is reasonable, and I’m looking to improve that. Goal is weight loss/trimming the tummy a bit, rather than getting cut/hench, but if weight training (as I suspect) needs me to learn before I target, so be it.

Probably looking at half hour gym sessions to begin with.

 Mad Doc Grotsnik wrote:
So…suggestions for An Absolute Beginners Weight Workout.

If it helps, I’m not exactly weedy, but I don’t really do much heavy lifting in day to day, being an Office Mook. So whilst genetics saw fit to give me a certain level of natural muscle, it’s not really used to doing anything.

Cardio is reasonable, and I’m looking to improve that. Goal is weight loss/trimming the tummy a bit, rather than getting cut/hench, but if weight training (as I suspect) needs me to learn before I target, so be it.

Probably looking at half hour gym sessions to begin with.

I'd recommend doing a linear progression with barbells since you will get the most bang for your buck doing compound movements vs using machines to target individual muscles. It will be tough to fit any weightlifting regimen into a half hour period though, 45 minutes to an hour is more realistic.

The barbell medicine website has some great resources including videos on form and execution of the lifts, and their free 'Beginner' program gives you a decent place to start.

https://www.barbellmedicine.com/blog/the-beginner-prescription/
https://www.barbellmedicine.com/wp-content/uploads/2019/05/The-Beginner-Prescription.pdf

If you like the first free month you can pay for the full template or even sign up for their online coaching to get a more tailored program.

If you only have half an hour, I'd spend that whole time focusing on one of the big lifts. Squat and deadlift. Do a brief warm up of some lighter reps and some explosive work like kettlebell swings to get the fast twitch firing, then do your sets. If you have time at the end you can do assistance work. A basic 5x5 progression program would be a good start. Cover both exercises once a week, then any spare sessions can be spent doing other things like shoulder press or bench press, and assistance work.

 Mad Doc Grotsnik wrote:
So…suggestions for An Absolute Beginners Weight Workout.

If it helps, I’m not exactly weedy, but I don’t really do much heavy lifting in day to day, being an Office Mook. So whilst genetics saw fit to give me a certain level of natural muscle, it’s not really used to doing anything.

Cardio is reasonable, and I’m looking to improve that. Goal is weight loss/trimming the tummy a bit, rather than getting cut/hench, but if weight training (as I suspect) needs me to learn before I target, so be it.

Probably looking at half hour gym sessions to begin with.

Radical I know - but I would suggest joining a boxercise/ boxing class.
Very high intensity- very quick gains in terms of cardio fitness and weight loss, get stacked shoulders.

In terms of general fitness and exercise any kind of group cases have two main benefits:
1. Being in a group so meeting people talking, sharing struggles and supporting each other
2. Not slacking.

Ran a 100km ultramarathon on Saturday, with 3.1km of elevation.

37th out of 260 with time of 13 hours and 51 minutes.

Honestly apart from a few minutes saved at rest stops (which as resting were needed) I cannot see how I could lower my time on the conditions on the day, especially in how hard I came home in the last 20km.
As I crossed the finish it felt like I could run another 10km, no problem.
Within 5 minutes of finishing I could barely stand and took 10 hours to recover where I could stand without getting dizzy.

3 days after the event and I feel much better than same time for the 50km ultra I did in July.

My aim in ultra running was to find my limits and I think I found them.

Still want to do a 100 miler or 2 next year, but will have to hold back a lot more to grind out the distance over 24 hours or so.

So my diet and training been going great.

Managing an average of 1000 calorie deficit. Lost 6kg in a month so far.

Went from 122 to 116kg. Planning on being 105 by x mas.

Training 5 times a week of which 3x 1.5-2h sessions.
Really getting back into boxing... I'm going to need someone to actively talk me out of sparring again coz I don't need that brain damage!




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 Waaagh_Gonads wrote:
Ran a 100km ultramarathon on Saturday, with 3.1km of elevation.

37th out of 260 with time of 13 hours and 51 minutes.

Honestly apart from a few minutes saved at rest stops (which as resting were needed) I cannot see how I could lower my time on the conditions on the day, especially in how hard I came home in the last 20km.
As I crossed the finish it felt like I could run another 10km, no problem.
Within 5 minutes of finishing I could barely stand and took 10 hours to recover where I could stand without getting dizzy.

3 days after the event and I feel much better than same time for the 50km ultra I did in July.

My aim in ultra running was to find my limits and I think I found them.

Still want to do a 100 miler or 2 next year, but will have to hold back a lot more to grind out the distance over 24 hours or so.

That's crazy my dude!! Well done.
What do the "pros" do?

I have to say I've watched interview with people like Cameron Haines and Courtney Daulwalter and they talk about running through states of halucicnations etc.

 Argive wrote:

That's crazy my dude!! Well done.
What do the "pros" do?

I have to say I've watched interview with people like Cameron Haines and Courtney Daulwalter and they talk about running through states of halucicnations etc.

I never once became confused or delirious.
But I can certainly see how it would happen.
Several times I did contemplate the ridiculousness of running 100km (mostly when power walking uphill in the middle of the day) but 100km was much easier physically than the 50km trail run I did in July. I think because I went out a lot slower in this one and ground it out so much more evenly. I ran the last 10km as fast as the first 10km.
Biggest problem was maintaining focus and several times I stumbled between 30-40km and lost a bit of motivation/drive at 64-74km but when I hit the second last check point with 18km to go mentally the focus returned and I took off.

In training I really struggle past 3 hours as I get so bored as 99% of my training is solo so that is where I usually max out.
Also finding 6-7 hours to jog around town or through the bush is a big ask.

I was told by another local ultra runner that if your not racing for top 10 your racing yourself, and he certainly is right. All this is for me....