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  1. Hi everyone, Just posting on here for the first time, would appreciate any direction anybody could point in, if my thread would better be posted somewhere else or if there other other threads already answering my questions. Basically I’m just looking for advice on the best work out and diet likely to get me the results I’ll achieve, Ive gone to the gym just generally for a year or so and seen results just doing my thing but I know I could be doing better. Anyway, I saw the photos I’ve attached to this of a person I know he uploaded. They stated they achieved this in 12 weeks, “from under eating and over training, to training less and eating more”. Basically his before photos look similar to where I’m at now, and the after photos — well, where I want to head towards. I’m a 23year old male, roughly 174cm, currently weigh 78kg. Currently I’ve been doing (with some slack the last couple months if I’m honest); cable-Rows, squats, overheads, bench presses, dips, and chin ups all on roation, generally spend 1.5 - 2 hours at the gym, 3-5 of the above exercises, five sets of five with two minute breaks, adding 2.5kg to weights after every three sessions (I would go to the gym every second day, followed by two days off after the third session— also I don’t deadlift due to issues with my back). Ideally I suppose I’m looking for broad/defined shoulders and back, more defined stomach/abs & pecs, as well work on my arms and legs.. yknow generally just like an all over an athletic physique (like a tennis player or swimmer? Lol) not necessarily a bodybuilders one. I haven’t really paid much attention to diet, which I’m hearing is more and more key to this thing — id generally just have a protein shake after a work work. Anybody been in a similar position and/or able to advice me on a routine and diet that would help me get these results? Or just a point in the right direction? It’s all appreciated, cheers everyone
  2. Improving My Self

    Hi and Good Afternoon to all, first of all I want to say Thank You so much for letting me join this fantastic looking site. I am a 26 year old Male completely new to exercise and want to change my life for once and for all. I have been using a treadmill for a month now, I am doing 30 minutes every day of the week at a speed of 4KM per hour (I know this will sound ridiculous and nothing to you guys but I am a bit overweight, not massively but I am really trying and will keep going) There is just one thing that is worrying me and what I can't work out and that is that I don't seem to be getting fitter. Well some days I do feel fitter on the treadmill but then the next day it is like I have never worked out before?! I thought you was supposed to only get fitter and it should get easier after every workout haha, but it will not stop me from keep on using the treadmill every day. I wake up, have a bowl of cereal, 500 ML of water and a 250 ML energy drink then I start my treadmill, after 15 minutes I stop and drink a following 500 ML of water then I do the other 15 minutes (the stop to drink my water takes about 1 minute). After I have finished my treadmill I consume another 500ML of water, go and have a shower then consume another 500 ML of water. So guys and girls, I would please like to ask if you know why on some days it feels easier, then today for example it felt like I had never exercised, although it has been a month now. Basically it is the sweating I am talking about, some days I will sweat really heavily and others not as much, and some days it feels like really hard work, others it does not, this is just what is really confusing me as I thought I should be getting fitter with every session I complete? I will be honest I was a very heavy drinker of half a bottle of 40% brandy every day, roughly 12.5 units, I am now down to 3 cans of beer a day, 5.4 units and I will keep cutting down until I completely quit alcohol. I also smoke, which can be from 15-20 cigarettes a day. I know I will look stupid saying I drink and smoke and asking why am I not getting fitter but some days are easier than others and then my treadmill can feel really hard work like I haven't used it before, and I am lost. Diet is cereal & energy drink for breakfast, Lunch is anything in a sandwich, mostly ham (2 slices of white bread), 1 bag of crisps and another random snack, Dinner can be anything and I drink nothing but water except that one energy drink in the morning. I will keep going with cutting alcohol down and using my treadmill, if anyone has any ideas, suggestions, opinions, absoloutely anything you can think of as to why I don't seem to be getting fitter I promise you I will appreciate it so very much. All the best to everyone and Thank You so much for reading!
  3. Chasing Elves 10k

    Haven House Children’s Hospice provides a range of support to life-limited children and their families to support them through the most difficult circumstances imaginable. This includes planned respite, short break and end-of-life care, as well as services designed to improve emotional and physical wellbeing, across The White House, our Holistic Care Centre and in our local community. So support our families by running, jogging or walking your way around our brand new festive 10k course. Starting and finishing at Hainault Forest Country Park, Chasing Elves promises to be an exciting Christmas themed challenge that is open to all, from beginners to experienced runners. Whether it's your first-ever race or you're aiming for a final personal best of 2017, grab an elf hat and your trainers, and commit to improving your health and fitness. To find out more information and purchase tickets, please click here.

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