[Pistol Pete]

For example, 5 sets of 5 crunches, 5 sets of 5 knee raises?

[neoborn]

http://www.geocities.com/elitemadcow...Linear_5x5.htm

It just does 4 sets of weighted sit ups though I am weak and new to this program. My lower back is really weak at the moment so I just adjust it to what my current max is.

This is my second week on this program. I started it then got sick. I am sure that if you are looking for good core workout programs there are others far more advanced that what I do or can suggest.

I am doing regular sit ups and on a decline bench currently.

My previous copy and paste post doesn't really have alot of input for core training as I think it's pretty basic such as crunches / weighted crunches, oblique stuff and back extensions.

Always work both sides of the equasion like quads / hams, bi's / tri's, abs / lower back etc etc for good balance and to bring all muscles up to par

[cabrar]

Originally Posted by ich1ban

hey alex lets have a biggest loser game xD we weight in every end of the month. since u and me and pretty much the same height/weight with simmilar goals maybe that might work out. ^_^
that would help me with motivation, maybe for you as well

I am all up for it. Lets make 2008 a successful year my friend

[cabrar]

Originally Posted by Pistol Pete

Alex. At the start of this year I was 187lb's, recently I weighed myself & was a very, very lean 136lb's! At 164 cm's tall, I was a big guy!

First off, I want to congratulate you in taking your first steps towards a better lifestyle, a better you. That hot chick from the biggest loser, jillian Michaels wrote a book 'losing to win', i think that's the title. In it she discusses growing into your better physique is about 3 S's, self science & sweat. I'd like to encourage you to flick thru the book, as well as the ones discussed here.

To be honest, healthy living is 80% diet, 10% diet & 5% genetics, 5% rest & 110% the right attitude. Ya gotta want it, like REALLY want it.

Good work on keeping a food journal. As well as logging what you eat & when, make a note on why your eating. If, for example you have a 6inch turkey subway sandwhich because you were a bit bored & you had to fill in time, that shows that your an emotional eater. However if you had that sandwhich because you really were hungry & you needed something healthy to eat, then it shows that you ate for the right reason. see my point?

Good luck with smashin' your 2008 goals!


in terms of 'weight or waist', don't get tooo caught up in all that stuff. I find, the best way to tell how your going, is what the mirror says. Preferably a mirror you don't look into very often, in a well lit area. That'll tell you how your going. If you think you can or should lose more, go for it! As Sylvester Stallone says in his book 'Sly Moves', "Don't focus on weight, focus on life"

Thank you Bro. I need inspiration from people like you who have done it. I agree with you about 80% diet, My wife recently threw away all the junk food from our pantry and filled it with healthy food.
I have a long way to go. God bless ya

[prld2gr8ns]

Originally Posted by cabrar

Thank you Bro. I need inspiration from people like you who have done it. I agree with you about 80% diet, My wife recently threw away all the junk food from our pantry and filled it with healthy food.
I have a long way to go. God bless ya

Your mindset and your actions lead me to say, "your off to a good start."

Just remember that in order to get what YOU want, you have to know what to give up to get it.

You can do it my friend.

[EasyEJL]

Originally Posted by prld2gr8ns

Just remember that in order to get what YOU want, you have to know what to give up to get it.

[Zguy52]

way to go Cabrar! I want you to know it absolutely is possible we have almost the same story. Doc told me the same thing except I was 350lbs at 6'3" was wearing size 50 pants! I've been big my entire life I was 6" 202lbs in 7th grade. Last week I weighed in at 249.4 so I'm back under 100lbs fat loss an I've added about 20lbs of muscle over the last 2 years and wearing 38 size pants. This year is my final push to get the rest of the weigh off for good down to around 225.
The biggest thing for me is to think long term, you will have bad days, you will have bad weeks but do the best you can to minimize to down times and maximize the good time. As long as you are trending down things are good. I've been dieting for years it's a lifestyle change you can NEVER go back to how you ate before it's all mental so work on changing your expectations and attitude now for a long term change.

a few links

www.fitday.com - track food intake

www.foodfacts.com - can added food info to your personal fitday food list

www.hypertrophyspecific.com - easy simple scientific whole body workout program the will minimize muscle lost during diet.

I agree with adding protein to your diet but Whey protiens are quickly digested and can make you hungry look for whey/Casein blend (Micellular Casien) as the Casein forms into a "glob" when hits your stomach acid and slowly digests 6-8 hours.

Weightlifting and HIIT are best for weghloss so keep it up!

Zguy

[cabrar]

Originally Posted by Zguy52

way to go Cabrar! I want you to know it absolutely is possible we have almost the same story. Doc told me the same thing except I was 350lbs at 6'3" was wearing size 50 pants! I've been big my entire life I was 6" 202lbs in 7th grade. Last week I weighed in at 249.4 so I'm back under 100lbs fat loss an I've added about 20lbs of muscle over the last 2 years and wearing 38 size pants. This year is my final push to get the rest of the weigh off for good down to around 225.
The biggest thing for me is to think long term, you will have bad days, you will have bad weeks but do the best you can to minimize to down times and maximize the good time. As long as you are trending down things are good. I've been dieting for years it's a lifestyle change you can NEVER go back to how you ate before it's all mental so work on changing your expectations and attitude now for a long term change.

a few links

www.fitday.com - track food intake

www.foodfacts.com - can added food info to your personal fitday food list

www.hypertrophyspecific.com - easy simple scientific whole body workout program the will minimize muscle lost during diet.

I agree with adding protein to your diet but Whey protiens are quickly digested and can make you hungry look for whey/Casein blend (Micellular Casien) as the Casein forms into a "glob" when hits your stomach acid and slowly digests 6-8 hours.

Weightlifting and HIIT are best for weghloss so keep it up!

Zguy

Thanks zguy. This year we will make it happen. Please keep in touch so that we can see the progress....motivation is a huge thing brother. I feel great as I have comeout of the habit of being a emotional eater. HIIT rules...I have more energy now.

[neoborn]

Keep pictures as you hit goals as this can be highly motivating for yourself / others!