Aim for march

[Mehdi]

Thanx for the advice guys, I really need to get rid of my fat, im the fatist ive ever been atm. My fault like i dint eat clean when i was trying to gain weight i was just eating loads of calories.
My motivation has come back now as i have done a big dealod. Im going up on the bar everywork out, its just when i hit the sticking points, OH is the worst, i just feel that im going for nothing as i couldn't get past the 47kg mark.
I al try and cut  as many carbs as i can, but i get carb cravings. Im also trying to quit smoking and feel that cutting both out is a recipy for disaster. Many meals i have without carbs dont fill me up, may sound a bit silly but my stomach feels bloated as if ive had a big meal but i still feel hungry.

47,5kg for 5x5 is solid weight on the overhead press Eddie. I get stuck at the 50-55kg mark. Overhead Press is a tough exercise, it's meant to be hard.
Again one goal at a time. You gained fat because of not eating clean: fix that first. You've got carb cravings: avoid being hungry, eat clean, eat your carbs. Stop smoking: read Allan Carr's stop smoking daily for 2 months. Avoid being hungry by filling your stomach with clean foods.

[Mouse]

Eddie - dare I say it but Terry Hollands likes the occasional cigarette (!)
 

[jdurando]

Eddie - Having quit a 1 1/2 pack a day smoking habit just over 6 months ago I know its not easy, but it feels so much better working out without the self hatred for doing something so good and improving yourself and then leaving the gym and doing something so bad for yourself in smoking. 
I used to justify it to myself too - it was really the only vice I had and I would get rid of it when I could and a myriad of excuces not to quit, all a bunch of BS truth be told. Do yourself the favor and pick a day two or three weeks from now, we both know if you can hold off that first one of the day later and later every day you will be in a much better mindset to quit when the time comes.
Best of luck to you with it - Just my opinion but I would make quitting smoking my number one priority. A few extra carbs - no big deal try and keep them close to your workout time when you can use them easier.
PS - Not that I am making a reccomendation, but a close friend recently quit smoking (over 2 packs a day) and used a Drug called Chantix - he swears by it - says that it virtually eliminated his cravings
 
 

[Chad]

Not to jack the thread, but this fact makes me feel better as I just did 120lbs 5x5 this morning with 3-4 minutes rest between sets. It was a personal best but really tough. I just finished week 5 of part II and will go for 125lbs on Sunday so see how it goes.

47,5kg for 5x5 is solid weight on the overhead press Eddie. I get stuck at the 50-55kg mark. Overhead Press is a tough exercise, it's meant to be hard.

[Mehdi]

Not to jack the thread, but this fact makes me feel better as I just did 120lbs 5x5 this morning with 3-4 minutes rest between sets. It was a personal best but really tough. I just finished week 5 of part II and will go for 125lbs on Sunday so see how it goes.

47,5kg for 5x5 is solid weight on the overhead press Eddie. I get stuck at the 50-55kg mark. Overhead Press is a tough exercise, it's meant to be hard.

Eddie weighs 78kg btw, I weigh 72kg.

[Chad]

Ha! I know I'm quite a bit bigger (109kg and 6'4"). I was just trying to feel better about my lift

[Mehdi]

Ha! I know I'm quite a bit bigger (109kg and 6'4"). I was just trying to feel better about my lift

It's only week 5 Be happy, light weights like me generally get frustrated from stalling in week5/6 on the press.

[Eddie]

This is my eating times and diet
I work in shift patterns at work. Early (7am-4pm), Mid (10pm-7pm) and l8s (2pm-11pm).
Try to make this easy to read as pos. The times go E, M, L times, then where i would go to gym:
Early:
1) 7am: cerial
2) 10am: Shake, (25g protein) the shake is the one who mehidi has.
3) 1pm 200g meat (normally chicken) + potoatoes, veg
4) 4pm: Gym, shake, then 20mins cardio
5) 6pm: fish/chicken/pork etc + jacket pototoe
Started to have nuts at the pub, are these good nuts, KP salted or dry roasted? 45g fat, 30g protein, 20g carbs, R they good fats?
Mids:
1) 10am
2) 12am
3) 2am
4) 5pm
5) 8pm, Gym, shake, then 20mins cardio
Lates:
1)  11am - 4 eggs some meat in omlette or frylite 1cal spray and fry eggy bread.
2) 12am, gym, shake, 20mins cardio
3) 2am, chicken/meat maybe pasta, try and get 50g protein from this meal.
4) 5pm, chicken, again another 50g prtein fomr this meal
5) 8pm, shake
Nomally around 140-160g carbs, 180-200g protein,  not sure how much fat, not much though.

[Eddie]

Ive done a big dealod on all excersises afeter being off sick over christmas for 2 weeks.
Curant stats/PR 5x5:
Squat: 55kg fre weights/pr: 75kg (Was on smith machine though)
Bench: 50kg/pr: 62.5kg
Row: 50kg/pr 60kg
Deadlift: 60kg/pr: 102.5kg
Dips: doing 5,5,5 pr: 3x10 BW
Pullups: doing 5,3,3 pr: 7,5,4 BW
 
 

[Eddie]

I no you can gain muscle and cut down to 12% body fat after a year but i want to be down to 12% bodyfat in 4month, is that possible? im around 25% i think, im not sure though put i have love handles, so mite be higher. is 60mins of cardio enough? low intensity,  doesnt get me out of breath on elip machine.

[Mouse]

Eddie
TBH I wouldn't do more than 45 minutes steady state cardio, otherwise it gets too counterproductive re strength/muscle gains.
If you really want to shed, then 6 (or 7 if you're really serious) 45 minute sessions early morning unfuelled is supposed to work a treat.
Just remember if you're doing this then you'll have to eat even more or you may not have the strength to get out of bed!!!
Depends on your priorities. If you want to shed body fat quickly, you have to be in a calorific deficit which will always have an impact on strength/muscle gains.

[jdurando]

Eddie
If you really want to hit your goal I wold suggest the following
The only real way to know your bodyfat is to measure it - check out this link. http://www.accufitness.com/products/calipers.html
Once you know your bodyfat percentage its not too difficult to figure out, for every pound of bodyfat you want to loose you will need a 3500 calorie defecit. Keep in mind though that you need to have adequate calorie intake to support Strength Training - as you build muscle you are also building the capacity to burn more calories per day, you need protien for that

[Eddie]

I used this measure that my mum bought the other day to measure my bodyfat:
Im 11.6% bodyfat, 83.3% Muscle, (I did put in im 78kg, but im 80)
No where near what i thought i was.
Theres far to much fat to see my abs though. I want to loose a lot of fat. How can i do this? If i loose some calories from my diet and still eat al my pretein and go up on the bar will i still get my muscle gains?