pmsherlock

Today 10 min EMOM - Deadlift Pairs rowing 2000m each (split 1000m at time) 20 seconds on 10 seconds off - Hollow Arch Stretch then Arch Stretch

Yesterday we did...Cindy following the same warm-up. 5 Pull Ups (green band for me) 10 Push ups (standard chest to floor - no kipping push ups) 15 Air Squats 20 min AMRAP. I did 11 - time to move on from the green band but the push ups were a killer.

Warm up of the week. 200m Run 40 Lunges 200m Row 20 Air Squats 10 Push Ups (2 secs hold at top and lowered) 10 Pull ups (2 secs hold at open and lowered) 10 Dips (2 secs hold at top and lowered) Mobility Stretches FYF: 4 min row for calories 2 min rest 4 min power clean 2 min rest 4 min burpees 2 min rest 4 min wall ball 2…

Yep its fairly busy!!! :) This week has been slightly different so far. Monday AM - Double Spin - PM Boxing Tuesday AM - Crossfit - PM Low intensity cardio Wednesday AM - Crossfit - PM 3 mile run I'm fairly active which I don't think is a bad thing.

I can't really tell how effective the HRM is, I have an application my iPhone as well and when I cross check them its pretty much the same. Normally when I do a 3 mile run in 26 to 28 mins its coming in at 380 to 420 calories. Does that sound about right?

I've upped to 2300 based on iifym and I'm just gonna log exercise as a 1 calorie burn and eat nothing back. I'll just write in the exercise notes what the HRM suggests as calories burned. At the moment my exercise regime is; Sunday - Rest Monday - Crossfit AM - Boxing PM Tuesday - Crossfit AM - Gym or Run PM Wednesday Spin…

I should of been more clear. Normally I'm up to 250 to 300 following warm up but today I'm not 100% sure, I put the FT4 in suspense by knocking the button, looking at the full stats its at 49 minutes and 337 calories in total with avg of 106 and a max of 163 so it would of missed alot of the work out. That was just the…

I use a Polar FT4 for measuring and I'm getting massive Crossfit burns, some occasions 900+. I'm normally at 250 to 300 just on the warm up. Todays was Run 200m 40 lunges 20 air squats Row 200m Mobility Stretches.

I've upped to 2300 calories a day and changed to a ratio of 45% Carbs, 25% Fats and 30% Protein. But I will not eat back any calories from double sessions and see what happens. I'm hoping for a greater energy levels.

bump.

I have a tattoo with 'I will not fall, I will stand tall'. Its actually an Eminem lyric and I like it.

Sorry, just another point! I've just ready some crazy stats about what some people think they're burning calorie wise in an hour! Get yourselves a heart rate monitor and measure activity that way. My fitness pal does some crazy exaggerations on calories.

I've been on herbalife for over 12 months and lost a fair amount of weight but its not all accountable to Herbalife. A few things to note: 1) The three day trial is generally just you losing water weight. 2) As a man on their 2 shakes a day, 2 snacks and a main meal (which I did for easy 5 months) would put you on a very…

Heres my little story: http://www.theproteinworks.com/thelockerroom/blog/paulsherlock/what-difference-year-makes I'm 40 in March.

I'm in Maidstone, Kent. Feel free to add.

I've used Herbalife for 12 months. I think the product is good but the pyramid system is dodgy...recruit, recruit, recruit. Lots of coaches with no knowledge at all. I started with 2 shakes a day, 2 snacks and a healthy meal, I know still have one shake a day but I measure my macros and go from there. For all the knockers…

Maidstone Kent here.

I couldn't of lost the weight I've done without scales and now I'm closer to the finish line a HRM as well. I consider scales the most important. Food estimated weights are often totally wrong.

Smashed it!

Hiya, I've lost 114lbs so far and I started at the tail end of 38. In fact my official 1 year weigh in was yesterday and I've gone from 48% body fat to 17.7% according to the Tanita scales. I got nominated as a finalist with my blog story:…

I got my fave tattoo at Starlight Tattoo's in Vegas. It has 3 stars and says 'I will not fall, I will stand tall' Inside bicep.

I'm in Maidstone, you can add me. I probably won't speak unless spoken to though! I'm polite / ignorant (however you want to see it). :-)

40g High Fibre cereal from Sainsburys 25g Kellogs Krave Hazlenut 2 teaspoons of Truvia 150ml of unsweetened Almond Milk. I really enjoyed it as well :-)

Maidstone - Kent.

Amazing response! Thanks everyone so much. -Paul

On my cheat day I did 40 mins fasted cardio in the morning then had protein pancakes 90 mins after that. It was the afternoon and dinner that was well abnormal (well for me).

Quest bars are brilliant and I'll also go with a vote on the Fage 0%. One of my other favourites is 1 slice of wholemeal hovis, 20g of jam and 20g of organic peanut butter.

Thanks, Based on my schedule above what would you suggest as an exercise level? Weights I'm normally in the gym 45 mins to an hour Boxing 1 Hour Dog Walk normally 5 miles over 3 trips (34 mins a trip) Cardio 40 mins all in Zone 2 I'd say thats fairly active but then most of the rest of the time I'm sat on my *kitten*.

I did think about that but my understanding is that calories are all overestimated so maybe better to use a generic plan then drop calorie levels if no change after a couple of weeks. I am using a HRM for all cardio but for weights it would be very difficult to judge.

Bump. Anyone?