please be gentle lol

chopper123 · Post by **chopper123** » Sun Jul 05, 2009 12:16 pm

hello heres me
alot of work needed i no but hey got to start some were
more cardio is needed and better diet i think
but will be good to look back on this
so here goes

let me no what i should be doing lol
many thanks

been training with the weights about 5 months now

swanso5 · Post by **swanso5** » Wed Jul 08, 2009 5:57 pm

get to the chiropractor, you have thoracic/cervical spine alignment issues...may not be a big problem now but they will be

www.uponlinetraining.com

cassiegose · Post by **cassiegose** » Wed Jul 08, 2009 6:37 pm

Hey there!

Nice tatoos!

What are you doing now? Its easier to suggest modifications instead of starting from complete scratch. Sooo what does you diet and exercise program look like?

chopper123 · Post by **chopper123** » Sat Jul 11, 2009 10:14 am

swanso5 wrote:get to the chiropractor, you have thoracic/cervical spine alignment issues...may not be a big problem now but they will be

www.uponlinetraining.com

what the hell is that and how can you tell from the pics

oscarmadison · Post by **oscarmadison** » Sat Jul 11, 2009 10:18 am

I think he diagnose's this from your leaning posture, I can see a curve myself and I'm not an expert.

chopper123 · Post by **chopper123** » Sat Jul 11, 2009 2:22 pm

i train 3 or 4 times a week full body and lift heavy 3 sets of 10 on most things dont no why its just what i started doing so always stuck with it
the 3rd set normaly just ends up with 7 or 8 is all i can manage tho lol

i do a fair bit of walking at a pace and through woods and fields gets heart racing a bit

and a bit on the mountain bike but not alot

ive been to the doctors recently and been diognosed with hi colesterol
mine is at 7 when it should be around 5 i believe

so really need to work on getting healthy and eating right

i eat alot of pasta
potatoes
veg
soup with white bread
fish
ham
baked beans
salad

stopped eating fryed food and chips

really really trying to eat little and often
were as before i was eating 2 big meals a day untill i was full

nsbmsk · Post by **nsbmsk** » Tue Jul 14, 2009 8:43 am

chopper123 wrote:
swanso5 wrote:get to the chiropractor, you have thoracic/cervical spine alignment issues...may not be a big problem now but they will be

www.uponlinetraining.com

what the hell is that and how can you tell from the pics

Your right shoulder is lower than your left. It could be that you just need an adjustment or it could be scoliosis. 12 year old son has scoliosis. If you don't deal with it early it can cause major pain issues later.

chopper123 · Post by **chopper123** » Tue Jul 14, 2009 9:02 am

i used to do alot of moto x and have had key hole surgery
on the left cuff link in shoulder
so could be down to that
i went for 18 months with not being able to lift arm above shoulder height altho that was 3 years ago now

but will go and get it checked over thanks all

cassiegose · Post by **cassiegose** » Tue Jul 14, 2009 11:56 am

Hi again,

For diet.. I can definitely see some things that we need to improve on.

i eat alot of pasta: Have you tried whole wheat pasta? Its much better for you than white

potatoes: Have you tried sweet potatoes/yams? Also much better for you than potatoes
veg: can't go wrong with veggies! Make sure you're getting these with atleast 3 meals
soup with white bread: what kind of soup? Cream based soups (chowders and other whites soups) can be terrible for you as they tend to be high in fat. Also, many canned foods are low in nutrients and high in sodium. If you are making the soup yourself using fresh veggies and lean proteins then soup is a great option. As for the weight bread... have you tried wheat? Its higher in fiber and much better for you.
fish: fish is great!
ham: Ham is ok but not the best. If you're eating it once a week or so you should be fine. However, it can be high in sodium and fat (not sure if you're eating home baked ham or lunch meat type ham?
baked beans: beans are great however typical baked beans often have sugar and other stuff added.
salad: Not bad.. however make sure you're careful with the dressing as regular dressings can pack in alot of fat and extra calories.

How do you feel about:
oatmeal
high fiber cereals
eggs/eggwhites
chicken breast
lean red meat

Also, do you eat fruit? Haven't mentioned it. Try to get a couple servings of this each day as well.

Hope this helps.

Cassie

chopper123 · Post by **chopper123** » Tue Jul 14, 2009 12:20 pm

thanks cassie great help
oatmeal i will buy and try some of that

high fiber cereals yes i like that so will have that for breakfast

eggs/eggwhites i love poched eggs

chicken breast normaly eat chicken with the roast dinner and veg

lean red meat i love steak lol not sure if thats ideal tho

cassiegose · Post by **cassiegose** » Tue Jul 14, 2009 2:14 pm

Steak is actually great as long as youre getting the right cuts. I usually buy sirloin and cut off the extra fat before cooking. Make sure you pick the cut with the least amount of fat in/on it and you should be fine. I love steak. :)

chopper123 · Post by **chopper123** » Tue Jul 14, 2009 5:42 pm

is it ok to have the fruit as snacks inbetween the 3 main meals so say something like this

8.00 breakfast cereals or toast
10.00 apple
12.30 dinner pasta will get whole wheat from now on
2.30 orange or home made soup
5.00 tea steak
7.00 protein drink whey

weight training at around 7.30 --8.00 ish

is the weight training im doing ok full body
need to lose a stone i recon
and lower the cholesterol

cassiegose · Post by **cassiegose** » Thu Jul 16, 2009 3:06 pm

Hi Chopper,

Don't forget to have protein with EVERY meal.... also don't be afraid to throw some healthy fats in there too! What about something like this:

8.00 breakfast cereals or toast WITH EGGWHITES/EGG OR HAM
10.00 apple WITH NUTS OR NUT BUTTER, LOW FAT CHEESSE
12.30 dinner pasta will get whole wheat from now on: GOOD CALL ON WHOLE WHEAT. COULD ADD CHICKEN, FISH, OR LEAN RED MEAT HERE
2.30 orange AND home made soup I'M ASSUMING THERE IS SOME KIND OF PROTEIN IN THE SOUP?

5.00 tea steak VEGGIES?
7.00 protein drink whey NICE.

Sorry for the ALL CAPS... hope you don't feel like I was yelling at you there. What do you think about those options? Remember protein is your friend! You'll want to shoot for about 1 gram of protein per pound of body weight each day. Eat up!

Full body weight training is great.

chopper123 · Post by **chopper123** » Thu Jul 16, 2009 3:42 pm

sounds great to me cassie thanks again big help
i feel im on the right path nearly
just got to be strong and stick to it
but cholesterol has to come down and have quit smokking for 9 months or so now so all going well so far

herblady28 · Post by **herblady28** » Thu Jul 16, 2009 4:41 pm

advice is just to make sure to stick to it and don't give up. I think that most people give up too soon. It took me a long time (at least 5-6 months) to start seeing a lot of changes.