Physical & Mental health

[BlueLion. 21,491]

Go to the doctor, if it is torn or ruptured you need to know. Are you taking an pain medicine with an anti-inflammatory in it? Sent from my iPad using Tapatalk HD

Just taking normal pain-killers at the minute. Will see how it is tomorrow, and if necessary I'll see a doctor.

These kind of things get worse by the day initially, but after 3-4 days it will start to heal. If it is a bad stretch then it should totally subside in 2-4 weeks, just keep doing R.I.C.E - Rest, Ice, Compression, Elevation. Don't mean to be blunt, but if you can walk, then it hopefully isn't a torn ligament - if it is, then only real option is surgery.

Yeah, thankfully, I can walk. Just must have been seriously strained, perhaps by the knee bending unnaturally. I'll survive!

Thanks for the help guys.

[dumps 284]

Forgot to update this! so i was around 66kg a couple of weeks ago. im now 64kg. so as you can tell i opted for the lose the fat option!

Its been really good im visually losing a lot of fat and im maintaining my muscle (although it looks lke im gaining! but thats porb due to it being more visible). it's been quite easy as well, all ive been doing for the past 2 weeks is play football, tennis and golf. yesterday i played tennis for 5 hours straight. today i played 2 hours of tennis and an hour in the gym. and between all this im looking after 2 different dogs so im doing lots of walks its quite tiring, as im trying not to over eat as well.

when it comes to the gym, im not doing a bog standard weight session anymore. its all supersets and high reps with short rests. its pretty tiring but really gets you in a sweat as well as working the muscles. so im feeling pretty good at the moment!

ive only got one problem and thats that i cracked/badly bruised my knee cap a few weeks ago. for about 4 or 5 days i couldnt really bend it. and it hurt when i ran on it. nothing too bad, its a pain i can easily ignore, it only really hurts if i bend my knee a lot. i rested it, and i dont do any weights on my legs at the moment. but its still there a bit. its ok to bend at the moment, its just about 1 hour after tennis/football it cna get a bit stiff. then another hour passes and its ok.

hope everyone is well!

[Hutcho 8,443]

Haven't really posted in this thread as i have always kinda stayed away, but anyway here goes. Over the last year i have been trying to lose weight, as i just got to the point where i wanted to do something about it rather than accept being the "larger guy".

Last summer i weighed 17.2 stone. (238lbs-108kg). Got an excercise bike, cut down my drinking (That was hard ) and portion sizes (wasn't eating much bad food at all really, but was justing having really large portions). I started off doing just 5k a day, 7 days a week and was surprised by how easy i started to lose weight early on. Going from minimal excersise to regular exercise, really makes something happen. I then slowly progressed to buying weights. Even got a rowing machine. (The reason for buying the equipment rather than going to the gym, is simply i had no excuses then, with the equipment being 20ft away. At first i would probably have just given up if i had to go to the gym regularly as i was very self conscious). More recently i have bought a proper set of weights and kettle bell and started doing a lot more weight training as opposed to mainly cardio.

Now i weigh 12.10 stone (178lbs-80kg). I'm just under 6ft1, and am pretty happy with my progression, considering this time last year i was completely different, and kinda proud of myself that i could do it.

Still want to burn some more fat off, and lose some more wight and then start building some muscle up. Regularly play golf which is quite good cardio on top of bike work, but lots of weight work is the aim. Mainly focusing on upper body at the moment. Have a bench though so i might start incorportating more of a vareity.

Only negative is that i bought my chelsea shirt last year in xxl, and i haven't been able to wear it without it looking like a dress as i am now a medium/large.

[BlueLion. 21,491]

You've lost over 4 stone? Fucking teach me, please. I'm pretty stocky/muscular, but got a bit of a belly. Legs/arms etc. are just pure muscle, but the stomach area is like a layer of flubber

[Rmpr 8,977]

^^

Alex asking please?

[Hutcho 8,443]

You've lost over 4 stone? Fucking teach me, please. I'm pretty stocky/muscular, but got a bit of a belly. Legs/arms etc. are just pure muscle, but the stomach area is like a layer of flubber

I dont think I am suited to helping you as pretty much just started doing my thing and it worked, not really close to being very knowledgeable in this area.

All I can say from personal experience is less exercise but very regularly seemed to work better than just occasionally but for longer.

And food wise, just really cut down, and replace any chocolate type snacks with fruit etc.

And the only other thing I found is, I burned fat faster if I did weights before cardio, rather than the other way round. I was confused by this, and apparently it's because it boosts the metabolism beforehand making cardio more effective.

Probably fairly obvious and not much help, but just my own experience. I am sure there are some qualified fitness people around who would know much more about this sort of thing.

[yuvala 2,167]

Haven't really posted in this thread as i have always kinda stayed away, but anyway here goes. Over the last year i have been trying to lose weight, as i just got to the point where i wanted to do something about it rather than accept being the "larger guy".

Last summer i weighed 17.2 stone. (238lbs-108kg). Got an excercise bike, cut down my drinking (That was hard ) and portion sizes (wasn't eating much bad food at all really, but was justing having really large portions). I started off doing just 5k a day, 7 days a week and was surprised by how easy i started to lose weight early on. Going from minimal excersise to regular exercise, really makes something happen. I then slowly progressed to buying weights. Even got a rowing machine. (The reason for buying the equipment rather than going to the gym, is simply i had no excuses then, with the equipment being 20ft away. At first i would probably have just given up if i had to go to the gym regularly as i was very self conscious). More recently i have bought a proper set of weights and kettle bell and started doing a lot more weight training as opposed to mainly cardio.

Now i weigh 12.10 stone (178lbs-80kg). I'm just under 6ft1, and am pretty happy with my progression, considering this time last year i was completely different, and kinda proud of myself that i could do it.

Still want to burn some more fat off, and lose some more wight and then start building some muscle up. Regularly play golf which is quite good cardio on top of bike work, but lots of weight work is the aim. Mainly focusing on upper body at the moment. Have a bench though so i might start incorportating more of a vareity.

Only negative is that i bought my chelsea shirt last year in xxl, and i haven't been able to wear it without it looking like a dress as i am now a medium/large.

That's great man ! you should be proud of yourself.

I'm actually trying to gain weight and "bulk up" as they say, since I'm 6"2 and only weigh like 150lbs (I'm 17 years old btw).

[Hutcho 8,443]

That's great man ! you should be proud of yourself.

I'm actually trying to gain weight and "bulk up" as they say, since I'm 6"2 and only weigh like 150lbs (I'm 17 years old btw).

Thanks mate. And yeah 150 pounds is light for someone who is 6 2. Good luck with your fitness regime.

[lucio 5,418]

im 6ft 4 and only about 165 at 16. i feel like i need to get bigger as i plan to join royal navy reserves soon and become a firefighter when i turn 18. i have some lean muscle and im quite strong but its just my arms that are small. anyone got any tips for growing arms?

[SinineUltra 1,170]

im 6ft 4 and only about 165 at 16. i feel like i need to get bigger as i plan to join royal navy reserves soon and become a firefighter when i turn 18. i have some lean muscle and im quite strong but its just my arms that are small. anyone got any tips for growing arms?

Like with any muscle it needs nutrients (hypertrohpy). There is no way in seven hells a normal person with relatively small knowledge can grow muscle and not gain fat in the same time - called bulking. Eat more, do the exercises that matter - compound exercises. Biceps curls won't do much if you haven't developed anything yet. Pull ups, push ups, bench press, occasional curls to stimulate the fibers in a different way. That's the big secret really. Plus you are young, when you become older (18-21 depends when your puberty ends) your metabolism will become slightly slower and your body will be developed into a grown up one. There is a reason why most teenagers are very thin - biology. There's also your height - you're a tall lad and still growing(?) so 2kgs of muscle on you will not be as VISUAL as for a shorter boy or man.

Number one thing in training (and in life) is that if you want to succeed you need to be consistent and show up - work out regularly and don't make excuses. @Hutcho's story is a great example.

Btw Hutcho, the funny thing is that as soon as you become lean and have a normal fat percentage most probably you will want to gain muscle and gain weight. But it will be good weight that will be beneficial for you. Never ending circle really.

Good luck to both of you!

[Ramzi 233]

I started the keto diet 3.5 weeks ago and day 1 I weighed in at 237 lbs (107.5kg), I'm 6ft0 so I was pretty fat. HOWEVER, I am now 216 lb (98kg) and I feel awesome, my cravings have gone away and I only get hungry after 6-7 hours hours. And guess what, I haven't been working out!! I recommend this diet to anyone wanting to lose weight.

KETO INFO:

https://docs.google.com/document/d/1gZfJejOM8fJsX1iCilmnpp1qmT_KncJwWCR4-EsaEHc/edit?pli=1

https://docs.google.com/file/d/0B7HUzyxEtLv5QWYzekZIVmZYU28/edit?pli=1

[dumps 284]

I started the keto diet 3.5 weeks ago and day 1 I weighed in at 237 lbs (107.5kg), I'm 6ft0 so I was pretty fat. HOWEVER, I am now 216 lb (98kg) and I feel awesome, my cravings have gone away and I only get hungry after 6-7 hours hours. And guess what, I haven't been working out!! I recommend this diet to anyone wanting to lose weight.

KETO INFO:

https://docs.google.com/document/d/1gZfJejOM8fJsX1iCilmnpp1qmT_KncJwWCR4-EsaEHc/edit?pli=1

https://docs.google.com/file/d/0B7HUzyxEtLv5QWYzekZIVmZYU28/edit?pli=1

Im glad this is working for you, and you've dropped some serious weight. so well done!

despite the success you are having with the diet, its not something i would personally recommend. In the long run this diet fails, BUT i think if used properly it may be useful. so, you are having great success at the moment, and i think you've done well to lose the weight, i would say carry on with this and lose a bit more, but i can not emphasise enough how once you reach about 90kg (maybe a bit less) that you come off it, and start to exercise and eat a more balanced diet.

If you stay on the keto diet, you will most likely reach a point of failure which is hugely common with low carb diets (which is another reason why i recommend you ease yourself off it once you reach a certain weight where you are capable of exercising more easily). Theres a reason why it is recommended by the top dogs that 60% of our daily intake comes from carbs, carbs are hugely important for function and health. and when it comes to exercising its even more important - even when losing weight. this keto diet will cause some serious strain on the liver. you will also feel really tired, get dizzy, even suffer some feverish symptoms and worst of all... BAD BREATH! the lack of carbs limits transport of vital nutrients, it'll effect your water storage and therefore vitamin availability (hence the shit symptoms).

so i would personally say carry on with it,but as soon as you reach a decent weight, return to healthy balanced eating (whilst keeping a calorie deficit) and exercise. its better to be fat and fit than thin and unhealthy, but if done correctly tou should be able to achieve the fitness inside and out!

for ANY diet, the main positive of them is that it gives you a guideline and something fixed to work towards and achieve which is why they show success BUT every diet is wrong and unhealthy! the ultimate diet is a balanced diet, that has a deficit and regular exercise - but this diet is hard to follow has most people dont know what a balanced diet is!

im 6ft 4 and only about 165 at 16. i feel like i need to get bigger as i plan to join royal navy reserves soon and become a firefighter when i turn 18. i have some lean muscle and im quite strong but its just my arms that are small. anyone got any tips for growing arms?

as already mentioned by the superb SinineUltra, you are young and still growing. if your genetics are right, then you may not even have ot exercise to get bigger arms

from exeprience, the arms sort themself out if you do exercises such as benching, press ups, chin ups/pull ups and similar exercises. you obviously have bicep curls and tricep exercises you can also do (work best after youve done the previous exercsises mentioned) but if you are doing the exercise, they are muscles that support most movements so will eventually grow. the lower arm are also muscles that will develop if you start to lift weights or do pull ups etc. if you grip confidently and strongly, it will work them!

just eat well, and try and get in to doing some resistance exercise and you should get the growth you desire. also, joining the navy, they will give you some routines and support that should lead to you developing, so i wouldnt worry too much!

[yuvala 2,167]

im 6ft 4 and only about 165 at 16. i feel like i need to get bigger as i plan to join royal navy reserves soon and become a firefighter when i turn 18. i have some lean muscle and im quite strong but its just my arms that are small. anyone got any tips for growing arms?

I'm also tall and lean. 6"2 and only like 150 lbs.

Trying to grow.. listen to @SinineUltra he's right.

Like with any muscle it needs nutrients (hypertrohpy). There is no way in seven hells a normal person with relatively small knowledge can grow muscle and not gain fat in the same time - called bulking. Eat more, do the exercises that matter - compound exercises. Biceps curls won't do much if you haven't developed anything yet. Pull ups, push ups, bench press, occasional curls to stimulate the fibers in a different way. That's the big secret really. Plus you are young, when you become older (18-21 depends when your puberty ends) your metabolism will become slightly slower and your body will be developed into a grown up one. There is a reason why most teenagers are very thin - biology. There's also your height - you're a tall lad and still growing(?) so 2kgs of muscle on you will not be as VISUAL as for a shorter boy or man.

Number one thing in training (and in life) is that if you want to succeed you need to be consistent and show up - work out regularly and don't make excuses. @Hutcho's story is a great example.

Btw Hutcho, the funny thing is that as soon as you become lean and have a normal fat percentage most probably you will want to gain muscle and gain weight. But it will be good weight that will be beneficial for you. Never ending circle really.

Good luck to both of you!

True that !

[Leif 6,006]

Just checked my original post when I started this thread in November. I was 179lbs. Today I'm 138lbs This is the first time since I was around 5 years old that my BMI hasn't declared me as 'overweight'.

I probably could have lost 41lbs quicker than I have but I hit a slump at one point when I got to 152lbs. The weight stopped coming off so i 'gave up' and went back up to 166lbs which took a while to get off.. again.

Now I'm just waiting for my delayed gynecomastia appointment. Once that's done, I'll be having 6 weeks rest, and then i'll know what a flat body feels like. Excited.

[Ramzi 233]

Im glad this is working for you, and you've dropped some serious weight. so well done!

despite the success you are having with the diet, its not something i would personally recommend. In the long run this diet fails, BUT i think if used properly it may be useful. so, you are having great success at the moment, and i think you've done well to lose the weight, i would say carry on with this and lose a bit more, but i can not emphasise enough how once you reach about 90kg (maybe a bit less) that you come off it, and start to exercise and eat a more balanced diet.

If you stay on the keto diet, you will most likely reach a point of failure which is hugely common with low carb diets (which is another reason why i recommend you ease yourself off it once you reach a certain weight where you are capable of exercising more easily). Theres a reason why it is recommended by the top dogs that 60% of our daily intake comes from carbs, carbs are hugely important for function and health. and when it comes to exercising its even more important - even when losing weight. this keto diet will cause some serious strain on the liver. you will also feel really tired, get dizzy, even suffer some feverish symptoms and worst of all... BAD BREATH! the lack of carbs limits transport of vital nutrients, it'll effect your water storage and therefore vitamin availability (hence the shit symptoms).

so i would personally say carry on with it,but as soon as you reach a decent weight, return to healthy balanced eating (whilst keeping a calorie deficit) and exercise. its better to be fat and fit than thin and unhealthy, but if done correctly tou should be able to achieve the fitness inside and out!

for ANY diet, the main positive of them is that it gives you a guideline and something fixed to work towards and achieve which is why they show success BUT every diet is wrong and unhealthy! the ultimate diet is a balanced diet, that has a deficit and regular exercise - but this diet is hard to follow has most people dont know what a balanced diet is!

Thanks for the concern, I have been worrying about how I will/should handle myself after this diet, I'm currently trying to find what successful ketoers have done after stopping that have helped maintain their weight loss. The few of them say that if carbs must be eaten after keto make sure to maintain at least moderate exercise schedule, however the overwhelming response is that successful dieters have maintained keto as a lifestyle rather than a diet.

[dumps 284]

Thanks for the concern, I have been worrying about how I will/should handle myself after this diet, I'm currently trying to find what successful ketoers have done after stopping that have helped maintain their weight loss. The few of them say that if carbs must be eaten after keto make sure to maintain at least moderate exercise schedule, however the overwhelming response is that successful dieters have maintained keto as a lifestyle rather than a diet.

I really would not look to make it a lifestyle. i think its a good place to start, but once a decent weight is reached it would be so much healthier to involve some exercise and re introduce carbs.

obviously if it is something that is working for you then its up to you wether you continue it. for example, if you have tried many different diets, and this is the first thing thats worked for you, and you really want to lose some weight, then you're probably right to stick with it. but if this is the first thing youve tried, it shows you've got discipline due to the success and theres no reason to why you cant introduce some exercise and enjoy a balanced die, because you clearly have the ability to adapt and maintain.

just had a quick whip round some research because my knowledge of the keto diet is limited to about half a lectures worth... but recommendations are similar to what i've already said. it is effective, but should eventually be replaced with a balanced diet and exercise. there looks to be some nasty complications when used long term (rare, and mostly in children though).

it looks to be an effective treatment for epilieptics as well... interesting!

fair play to you for doing it though, i love carbs too much to be able to do it! and again, congrats on your weight loss, it is quite impressive.

[SinineUltra 1,170]

Thanks for the concern, I have been worrying about how I will/should handle myself after this diet, I'm currently trying to find what successful ketoers have done after stopping that have helped maintain their weight loss. The few of them say that if carbs must be eaten after keto make sure to maintain at least moderate exercise schedule, however the overwhelming response is that successful dieters have maintained keto as a lifestyle rather than a diet.

Cutting carbs so low for a long time will be very bad for you. I'd really like to see a person who has maintained this kind of diet for a long time - I bet they are skinny alright but have no strength etc. Even if your goal is not to be muscular, you still have muscles attached to you and they need proper food to function properly. It's like cutting down on drinking water just to lose water weight, but the truth is you'd be killing your body. This is what athletes do to get to their target weight before matches, fights.

Reading your posts I understood that you don't do regular exercise or am I wrong? If so then diet is only an extra measure to lose weight, the main thing is to do regular exercise. It boosts metabolism, uses energy(-stores) and keeps your organs healthy. Let's be honest, unless you have someone besides you 24/7 to calculate exactly what you should eat and how much of it, then most probably you will be in macro/micronutrient deficiency very soon and they have serious aberrations (gastrointestinal disturbance, ketosis, osteoporosis and many more nutrient deficiencies.) Be smart about his, get your target weight and start eating healthy normal foods by cutting out junk food, sodas and add exercise to your lifestyle.

[Blue-in-me-Veins 4,067]

Amazing mate, proud of you.

me on the other hand....well lets just celbrate your success, aint nobody got time for my story. hahahaha.

[Azpinator 2,325]

I don't understand how some people smoke and drink but still have a ripped body.

[Mr_President 404]

Hi there, following the template in the OP so here it goes.

Age: 18

Height: 6'1

Current Weight: 186lbs

BF%: 15-17%

Objective: Cut BF down to 11% before summer (again, did this last year)

Programmes: Custom work out - 4 days / week gym (free weights:

Split into:

-Back/Tris + HIIT (High Intensity Interval Training) afterwards (30 second sprint, 30 second rest, 30 second sprint etc.) for 8 mins, then 2 min jogging break then continue.

-Chest/Bis

-Shoulders/traps + HIIT

-Legs (Squats) + Abs

Then, since I am cutting, I work in cardio for 2 extra days of the week so only one day of rest. Cardio is either running for 75 minutes or use of rowing machine until exhaustion (depending on how much motivation I have haha)

Diet (most important) - Whilst I don't carb-count I try to eat around 2700-2900 in order to lose weight. Sample eating plan for a day would be:

7am: Breakfast - 3 Eggs on 1 slice of low GI toast, + small bowl of oats with milk + fruits. + 1 Pint of milk.

11am: Snack - Protein bar (low GI carb, low fat) + banana + 1 pint of milk

1.30pm: Lunch - Chicken sandwhich in low GI baguette with lettuce + cucumber.. no butter or cheese.

4pm : Pre-dinner - Piece of fruit and some cashew nuts (protein shake post workout)

7pm: Dinner - 16oz steak or meat equivalent with sweet potato/brown rice/pasta etc.. + loads of vegetables because my parents always cook loads.

9pm: Supper - Cottage cheese (0% fat) + 1 pint of milk.

Supplements: Whey protein isolate, protein bar (low GI carb and low fat). I used to use creatine but found it ineffective and increased water retention.

Goals: Cut to 11% BF before I go on holiday in August, maintain muscle/strength in my main lifts (bench/squat/deadlift) I am not looking to gain strength and or muscle mass during this period, I have been doing that since september.

Update from my previous post back in march:

Have cut down to 174 lbs and about 12-13% bf, abs starting to come through now so getting ready for the beach (have clubbing holidays in Ibiza and Berlin this summer which my Nan is paying for as a treat for finishing my exams before I go to uni!). Down to only 2400 cals / day now so it's getting harder. Started drinking green tea again which has helped, I think, but it makes me need a piss so much in the night time which is really annoying..

Have lost a few KG off of my compound exercises (about 5 kg off bench + squat, but deadlifts + MP still the same), whilst this is annoying it is to be expected whilst on a caloric deficit.

Bring on the summer!