Annual weightloss/get fit thread

[Mounts Kipper]

On 27/10/2025 at 12:03, gonzo said:

Been on a weight loss cutting phase past few weeks.

Upped the running and cleaned my diet up. Zero bread.

I've read stuff about cheat days and the likes and people saying they don't work and leads to bad habits.

I'm in the camp of that if you absolutely need that 1 meal or couple or 3 beers a week to reset and focus the mind and switch off from the working week then it's necessary.

I was actually going down the pan last week. Diet, training too much, working in that wank weather.

4 pints in bay yesterday broke the mould and I'm good to go again.

It doesn't have to be hell and punishment.

 

I watch what I eat 6 days a week except on Saturday when anything goes….always the gym Sunday to sweat it off. Works for me. 

Edited March 10 by Mounts Kipper

[ianofcleveleys]

On 05/03/2026 at 22:10, jayjayoghani said:

Yeah same here. I owe Gonzo a beer. Sorted out my pain with just a few stretches. 

The stretching's the key, especially as you get on a bit, helps you in so many ways to be able to keep doing the stuff you want to do without building up an issue. 

I embed into the kids I coach the importance of warm up, cool down and some other flexibility work on a non-training / comp day. Every session they do a 'RAMP' based warm up that takes about half an hour (Raise, Activate, Mobilise, Potentiate) and a thorough cool down that wrap round the technical stuff they do. 

Most folk dont need to do anything as in depth as mine do but the basic principles are worth having in mind

[Zico]

doing some RDLs at the gym this morning

knew it the barbell was probablyh too heavy but cracked on

right at the end, lower back twanged and been in agony all day

could last a while this

FFS

[Pablo]

I'm on them jabs, lost 2 stone. Feel ace.

[Big E]

3 hours ago, Zico said:

doing some RDLs at the gym this morning

knew it the barbell was probablyh too heavy but cracked on

right at the end, lower back twanged and been in agony all day

could last a while this

FFS

My physio has banned RDL's and Deadlifts in general from my training. The benefit v risk to injury isnt worth it. 

 

this will help 

https://www.youtube.com/watch?v=4BOTvaRaDjI

 

[mickbrown]

Just my six monthly reminder to buy a bike. 80k done this week, fittest I’ve been for 20 years. Can’t eat enough. 
 

Mind you, was windy as fuck today,  so maybe just get the jabs like Pabs.

Sounds easier😀

[London Wanderer]

2 hours ago, mickbrown said:

Just my six monthly reminder to buy a bike. 80k done this week, fittest I’ve been for 20 years. Can’t eat enough. 
 

Mind you, was windy as fuck today,  so maybe just get the jabs like Pabs.

Sounds easier😀

My ride to work is along the coast. Beautiful, but fuck me I was being blown backwards this morning, horrendous conditions

Edited March 11 by London Wanderer

[Big E]

22 hours ago, Pablo said:

I'm on them jabs, lost 2 stone. Feel ace.

You had any side effects. 
 

I have found that you basically learn why you can and can’t have. 
 

definitely puts me off ale. Can have a session but then no interest at all for weeks. 
 

I am down to 98kg and it’s defo helped my running even if fuelling is harder 

 

[Pablo]

1 hour ago, Big E said:

You had any side effects. 
 

I have found that you basically learn why you can and can’t have. 
 

definitely puts me off ale. Can have a session but then no interest at all for weeks. 
 

I am down to 98kg and it’s defo helped my running even if fuelling is harder 

 

 

Nothing other not liking fizzyy drinks / beer, more a case I feel uncomfortable when drank them - I just go straight on the vodka now, so still enjoy a piss up. 

Same, I've learnt loads about food...I pick higher protein and satiating foods.

I'm good with the meal prep and cooking, so that's been easy to actually eat well.

Increasing my exercise has been harder...but i do some free weights in the office 3 times a week, and have doubled my step count, so its getting better.

Removing that craving for shite or "food noise" has been a miracle for me, even when I have something shite now...it does not satisfy me, and I wish I had made my own meal.

Down to 90kg from 105kg.

 

Greek yogurt, Tuna, new spuds and frozen berries have been life changing foods for me.

 

Edited March 12 by Pablo

[mickbrown]

14 hours ago, London Wanderer said:

My ride to work is along the coast. Beautiful, but fuck me I was being blown backwards this morning, horrendous conditions

I'd rather be out in the pissing rain than the wind. Turns it into a proper grind

[royal white]

12 minutes ago, Pablo said:

 

Nothing other not liking fizzyy drinks / beer, more a case I feel uncomfortable when drank them - I just go straight on the vodka now, so still enjoy a piss up. 

Same, I've learnt loads about food...I pick higher protein and satiating foods.

I'm good with the meal prep and cooking, so that's been easy to actually eat well.

Increasing my exercise has been harder...but i do some free weights in the office 3 times a week, and have doubled my step count, so its getting better.

Removing that craving for shite or "food noise" has been a miracle for me, even when I have something shite now...it does not satisfy me, and I wish I had made my own meal.

Down to 90kg from 105kg.

 

Greek yogurt, Tuna, new spuds and frozen berries have been life changing foods for me.

 

Are you struggling to hit your protein targets if your appetite is surpressed? 

[Pablo]

3 minutes ago, royal white said:

Are you struggling to hit your protein targets if your appetite is surpressed? 

Nah not really, easy hit 100g protein per day.

I do still get hungry before meals....but I used to proper crave food, like get the shakes and get angry....so would binge to get that food hit....that doesn't happen now, and hopefully I learn enough about food to prevent to crashing like fat fucker again.

I do between 1600 and 2200 cals per day, avg at around 1800. 

 

[Cheese]

I spent the first half of this week with norovirus after the Mrs had it over the weekend. After I'd pissed out of my arse for a few hours on Monday, I collapsed in bed and slept for about 30 hours. Didn't even get up to have a piss or a sip of water. I thought I was dying at one point when I briefly woke up with the worst headache ever and all my internal organs were screaming. Just about fully recovered now, but I still haven't eaten anything since Sunday apart from a spoonful of yogurt. Feel absolutely euphoric today. Might be purely psychological, but it's the best I've felt in years. Weird.

Edited March 12 by Cheese

[Big E]

36 minutes ago, royal white said:

Are you struggling to hit your protein targets if your appetite is surpressed? 

Protein drinks are your friend for the extra boost. 1 scoop a day. 

[ianofcleveleys]

7 minutes ago, Cheese said:

I spent the first half of this week with norovirus after the Mrs had it over the weekend. After I'd pissed out of my arse for a few hours on Monday, I collapsed in bed and slept for about 30 hours. Didn't even get up to have a piss or a sip of water. I thought I was dying at one point when I briefly woke up with the worst headache ever and all my internal organs were screaming. Just about fully recovered now, but I still haven't eaten anything since Sunday apart from a spoonful of yogurt. Feel absolutely euphoric today. Might be purely psychological, but it's the best I've felt in years. Weird.

Me and the Mrs both had that a few months back, horrible, wouldn't wish it on anyone. Certainly dropped some weight off with it though, 5lb disappeared within a week

[Pablo]

8 minutes ago, Big E said:

Protein drinks are your friend for the extra boost. 1 scoop a day. 

I make my own mayo using the 0% Greek yogurt....so add that to loads of meals, which bulks up those protein numbers.

Also the protein cheeses are good.

 

Edited March 12 by Pablo

[gonzo]

56 minutes ago, Pablo said:

I make my own mayo using the 0% Greek yogurt....so add that to loads of meals, which bulks up those protein numbers.

Also the protein cheeses are good.

 

You on the reta pal? Or mounjaro?

This reta stuff is all over the gaff at the minute.

[Pablo]

6 minutes ago, gonzo said:

You on the reta pal? Or mounjaro?

This reta stuff is all over the gaff at the minute.

Mounjaro pal, its been great for me. Wife too.

[gonzo]

10 minutes ago, Pablo said:

Mounjaro pal, its been great for me. Wife too.

It's certainly not the devil it's painted out to be. Some big health benefits.

Retratrude is the same too.

Trouble is the counterfeit market.

 

[Pablo]

8 minutes ago, gonzo said:

It's certainly not the devil it's painted out to be. Some big health benefits.

Retratrude is the same too.

Trouble is the counterfeit market.

 

This this this....ive seen Mandy & Kelly types complaining they are not losing weight....while they are injecting 3 times a week ffs!!!

Its not miracle cure....still need to eat well and move around more.

[Big E]

2 hours ago, Pablo said:

I make my own mayo using the 0% Greek yogurt....so add that to loads of meals, which bulks up those protein numbers.

Also the protein cheeses are good.

 

not forgetting all the spunk

[Big E]

1 hour ago, gonzo said:

It's certainly not the devil it's painted out to be. Some big health benefits.

Retratrude is the same too.

Trouble is the counterfeit market.

 

there is a big drive on treating alcoholics and drug addicts with it as it works on cravings i believe. 

My mate has a severe sleep issue and the tablets have destroyed his body. apparently this is something that can help his condition also. 

used correctly i think it is fine. like with many things. the benefits to my personal health have been fantastic

[green genie]

4 hours ago, Pablo said:

Mounjaro pal, its been great for me. Wife too.

Third of the other half’s coven are on it. She’d be mithering more if eldest wasn’t telling her to do it herself after he’s lost 5 stone in 9 months since getting his own place.

Be interesting when the patents run out and low cost alternatives hit the market 

Edited March 12 by green genie

[boogs]

Decided i should do something about losing a bit of weight at the start of this year, and to be fair I am happy with the slow steady progress I've made by cutting a lot of shit out of my diet, drastically cutting down midweek drinking and have been doing the couch to 5k thing using the app.

Now this week has seen me really struggle for motivation for some reason and rolled over twice instead of getting up and out for a run. I got out this morning and need to remember how much better I feel for having done it, small sense of pride but its there.

Anyway, im putting it on here in an attempt to sort of say it out loud to people that im doing it so I have to keep up with it then. Let's see if this works. 😁

[gonzo]

Habit and constancy is the absolute key. Mad how the brain forgets how good it makes you feel and sends you to the easy option.

There's a decent book on it if you can be arsed called Atomic Habits. Was recently peddled by Paddy McGuiness and he puts a lot of his recent fitness success down to habits and a lot of stiff that features in the book.

There was a decent piece in I think the Telegraph the other day I'll find it.

Paddy went in hard on the 75 plan. But since then just sticks to an habitual routine plan. 

I'm the world's worst for it. Once I'm off the rails I'm off. All about starting the day with those habits bang on the money and rest follows.