"Man cannot remake himself without suffering, for he is both the marble and the sculptor."

I once made a thread about this topic. Due to the new influx of new members, I figured I would ask again. Who here is into fitness or lifting? I remember General Jackson mentioning he used to be a bodybuilder and then got into power lifting.

If you're bulking, cutting, man, woman, look like a skeleton, in great shape or in terrible shape -- post here. Need lifting advice or need me to write or get you a decent program? Ask! Need help dieting (for both bulk & cut), ask way and I can help you calculate your macros.


Here are some fantastic resources and things I've compiled for everyone:

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General Fitness, Dieting & Lifting

Beginner's Health & Fitness Guide

Strength Standards

Diet & Body Re-composition

Initial Body Fat and Body Composition Changes

General Philosophies of Muscle Mass Gain

Sample Diets
Read the above articles, and decide whether you need to bulk (add muscle), cut (lose fat), or maintain.

Now calculate your Total Daily Energy Expenditure (TDEE) in calories.

Bulking Diet:
Calories: TDEE + 500 calories
Protein: 1+ grams per lb. bodyweight

Cutting Diet:
Calories: TDEE - 500 calories
Protein: 1.5+ grams per lb. bodyweight

Maintenance:
Calories: TDEE
Protein: 1.25+ grams per lb. bodyweight

Adjust calories as needed based on your goals / results.

Mobility, Stretching, and Self-Massage Resources:

MobilityWOD : A blog that focuses on maximizing mobility - also covers some self massage. Here is a great selection specifically for squats .

This article covers some essentials with a few references to MobilityWOD

Molding Mobility and Starting Stretching : Concise beginners guides to mobility & stretching.

Foam rolling the critical bodyparts

Make your foam roller

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Other information, tips & myths:


-If you are new to lifting, I suggest you condition your body for a good 6 months with full body routines, 3-4 days a week before moving on to a split routine, SS or a variety of others.


-When lifting -- the amount of reps you do determines on what fibers you're working. 5-6 reps is great for strength gains. 8-12 is great for hypertrophy. Here's a good chart that illustrates what I'm talking about:





-Want a six pack or a defined core? Doing sit ups will get you no where. Sit ups and other ab exercises are great for strengthening the core. But if you want to have visible abs -- you must cut the bodyfat in the area. There's no such thing as "spot reduction" (where you can remove fat from a specific place). All cutting takes place over the entire body. The abdomen is where the body stores fat last. Once you reduce your body fat to at least 10% (at least in men), you'll have visible abs. But then again. Why would you only want abs? As the saying goes, "A six pack on a skinny guy is like a fat woman with big boobs. It just doesn't count."

-I highly recommend getting a hold of some whey & creatine supplements. The whey will help you easily reach your daily protein intake (approximately 1 gram of protein per pound you weigh). The creatine aids in water retention and muscle reconstruction. Other supplements that are good would be Vitamin D and Fish oil/Omega-3 supplement. Omega-3's are essential in keeping off fat, giving good health to your joints and it's an over all fantastic supp.

-If you are between the ages of 16 through 22 (especially 18-22) -- now is the time to lift. This is the time when you fill out the most and when you'll make some mad gains due to the increased affinity towards muscle reconstruction. After this age, you can expect to pack of 5 - 10 lbs of lean muscle mass which is still great. But during that age, you can expect anywhere from 10 - 20 lbs of lean muscle mass. Even more if you really train. These numbers aren't static however and vary from individual to individual.


-When you make gains, subtract 5-10 lbs off how much you weigh. That's food & water weight alone. Next calculate your body fat and subtract accordingly to figure out just how much lean muscle mass you've gained.

-You CANNOT turn fat into muscle. This is a massive misconception & myth along with "spot reduction".

-When you gain muscle, you will gain a bit of fat. This is natural and normal. When bulking, your muscles will grow and you will gain some fat (but not much if you diet properly). Most people bulk during the winter & fall which is when they're usually covered up by sweaters and thick garments. In the summer & spring, they cut and lose any bit of the fat they may have gained for that great core & insertions when they hit the beach. You don't HAVE to do this however. Heck, you could bulk a whole year and cut when you wish. It's all up to you.

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I will also be updating the thread periodically with fitness humor, stories, motivation, my own progress, etc.

Have more questions? Need tips? Need to see what muscles you need to work on? Ask away! Post pictures. I will be glad to help.



Finally, I leave you with some words from Socrates;




There is no excuse. Age is out of question. Current body composition can be changed completely. Nothing is wrong with your metabolism or thyroid.

Come brothers and sisters. Let us become unbelievably aesthetic & strong.

Conquer today with great tenacity.

Good read Slender. I will be following as Im just recovering from neck injury. After two years I will be putting the "gloves" back on and start working out again. Boy did I put on some pounds....time to take it off.

Thanks brother, you'll love it. And yeah -- you may want to stay away from doing barbel shrugs for a while, hahahah! I can help you out with cutting, big time.


This year's bulk has been fantastic so far. I've been really keen on the diet and try my best to never skip a lifting session. As they say, "Getting in shape is 2/3's diet, 1/3 lifting". In the last 5-6 months, I've put on 20 lbs of lean muscle mass alone. Because I'm clean bulking, I've only gained about 5-6 pounds in fat. Combine that with water & food intake (another 5 lbs) and that's a total of 30, hahahah! But like I said, I don't count water weight, food weight or fat.


You may want to do what I did and re-condition yourself for 4-5 months -- longer if you wish with simply doing full body workouts consisting of:

-Bench
-Deadlifts (with good form)
-Squats
-Curls
-Rows or dead hangs


Then expand on it from there, making sure to do high reps, low weight (for fat burning). Doing those and eating the right calorie macros and you'll get real tone and cut my friend.

Seriously,
I've been doing what you directed me towards last year and feel great. Thank you so much.
Paul

Excellent, Paul! I didn't know if you took that advice or not. If you'd like to give me an update, I can update you as well. My knowledge when it comes to body mechanics has long since expanded since then.



I will be posting some more motivation in a bit for the rest of the forum.




Why aren't you lifting yet? Post your current body stats if you wish (or PM them) and I can help you.

Age is no excuse either. This man was 72 when he decided to start lifting. He probably added yet another 10 year of life by doing so.










For the youth? You really have no excuse. Your body is growing and is in it's prime for molding. Seize this moment and make use of this time.




Lets do this. Post.

This is my plan:

Get my endurance back. Started this week by getting up at 4am with slow 2.5 mile jog. Dont ask my time cause it sucked.

After I get my endurance back I hit the weights (very light good form only); after lifting I will do my running. I understand that if you lift before cardio you have better fat burn as the lifting burns off glucous from you muscles so cardio goes steaight to burning fat.

I, d like to be able to get back to benching 375 but not sure thats possible.

My cholesterol is down. Sugar levels perfect.
Flexibility much improved.
Who's the scrawny guy in the after pictures?
Thank you so very much.
Following the diet & exercise as directed.
Easy to do & becomes a life style.
You have probably given me 5 years.....and I'm happy with an an extra hour.

Black Flag wrote: This is my plan:

Get my endurance back. Started this week by getting up at 4am with slow 2.5 mile jog. Dont ask my time cause it sucked.

After I get my endurance back I hit the weights (very light good form only); after lifting I will do my running. I understand that if you lift before cardio you have better fat burn as the lifting burns off glucous from you muscles so cardio goes steaight to burning fat.

I, d like to be able to get back to benching 375 but not sure thats possible.

That sounds fantastic. Cardio is amazing for endurance. Times don't matter either. Getting out there does. And you're very right -- lifting before running is good for endurance and cutting. If you're doing any exercise longer than 1 hour, your body goes catabolic and you begin burning fat.

That's a big problem for those skinny guys who wish to bulk up. They think that lifting 2-3 hours will get them big when in reality, they're overworking their body. If any skinny guys are reading this and are wanting to bulk -- eat more and lift for only 45 minutes to an hour exactly. Any more and you're not going to be doing much good.

Also -- when you begin lifting again, be sure to use the rep chart I posted! I'm sure you already know but strength gains (like throwing up that 375, I'm impressed) tend to be made by low reps, high weights.

You'll make it and accomplish your goal. I can already tell my friend.

Paul Mantz, Jr. wrote: My cholesterol is down. Sugar levels perfect.
Flexibility much improved.
Who's the scrawny guy in the after pictures?
Thank you so very much.
Following the diet & exercise as directed.
Easy to do & becomes a life style.
You have probably given me 5 years.....and I'm happy with an an extra hour.

That's truly incredible! I'm very very happy for you and very glad that you're reaping the product and effort you have sown. Here's to great health, gents.






This year's bulk has been going great so far and my lifts have all improved. My OHP (or Military Press) is beginning to stall, so it looks like I'll just have to stay at my current weight of 140 lbs. 150 lbs was my original goal for OHP -- so I can almost taste success.

But like you, Black Flag -- I lift with form. A lot of people are out there snappin' their backs, throwing out disks and tearing tendons because they lift with improper form.


That's the reason why I avoid Planet Fitness like the plague. 99% of the people in every single PF I've visited lift with terrible form or they're doing Crossfit which is terrible on your body.

Yeah it was low reps I was doing at the time. I alternated about every two months between high rep pyramid then low rep strentgh. I went to 375 too quick and was in part the reason for my injury. My calorie in take was insane. I was in the 3500 - 4000 range depending on how much cardio I did and how the body felt. I kept track on a site that tracked carbs, protien, fat and calories.

Also I get up at 4am cause its my only free time. Its actually pretty nice since Im the only one, at least so far, thats out that early, well except for my dog who iI take with me.

Ok. Im going to sound like a complete idiot here but just realized that my top end was not 375 it was 275. I know that 2 (45's) plus 1 (25) eachnside and the bar equal 275. My goal was 305. 375 while its an awesome number Im not sure I could have reached that. Anyhow LOL at my self.

Hahahah! All good, I was thinking to myself "Whoa. 375? I can't even deadlift that."


Everything you're saying sounds fantastic. It's great to alternate routines like you've been doing. The same goes for the diet, I eat the same! 5-6 meals a day, most meals consisting of lean meats & leafy greens. Can't forget the whole cut oats, whey isolates and peanut butter either, they're staples for me.



I haven't done cardio while on bulk because cardio tends to kill your gains. I'm still debating between cutting for the summer and getting a swimmer's body with much more defined pecs, traps & arms -- or carrying with a year long bulk. I'm leaning more towards the bulk because I'd rather only have to cut once and lift/diet for maintenance after that.


When I do cut, I will definitely be running and doing lots of cardio. So I want to ask -- what tips do you have for running? I'll take any advice you have.

Runing is my specialty


I run 5 miles a day. I got 13 min. In 2 mile cross country race. Not bad for 8th grade.

My advice is pace yourself lol not very good advice.

And drink powerade ear pasta

Im no expert at running but the mornings have been great since I can keep my heart rate in 120 - 130 range without punishing myself too much.. My resting is low at around 55. I prefer to glide when I run to keep stress of my knees and keep on flat ground because its easier to regulate my heart rate. Not to mention it just punishes my knees on the down side. I always streatch before and after and walk the first and last 5 minutes of the run. For me running is a mental game. The minute you stop thinking about it you go the extra mile.

Dixieconfederate wrote: Runing is my specialty


I run 5 miles a day. I got 13 min. In 2 mile cross country race. Not bad for 8th grade.

My advice is pace yourself lol not very good advice.

And drink powerade ear pasta

Whoa, what's your heart's BPM resting? Genuinely curious since you're hitting 5 miles a day.

And yeah, I drink a minimum of 4 liters a day of water and I tend to eat whole wheat pasta when I'm seeking calories & protein.


I'm dreading when I cut though. My TDEE is going to be like....1500-2000 calories a day. That's like...3 meals a day. I'll starve.

Black Flag wrote: Im no expert at running but the mornings have been great since I can keep my heart rate in 120 - 130 range without punishing myself too much.. My resting is low at around 55. I prefer to glide when I run to keep stress of my knees and keep on flat ground because its easier to regulate my heart rate. Not to mention it just punishes my knees on the down side. I always streatch before and after and walk the first and last 5 minutes of the run. For me running is a mental game. The minute you stop thinking about it you go the extra mile.

Again, I'm totally 'mirin that heart rate. My resting is usually at <85 bpm and I'm somewhere between 6'4 & 6'5. When I'm doing O2 rounds and checking my patient's O2 saturation & bpm's -- it's always a bit of a shock finding someone who is or was a runner. Most people come it at 90+. Pop your pulse-ox on a runner and you'll find 40-50'ish. Which is scary until you read their O2 saturation (usually 95% to 98%) and you ask,

"You run, eh?"

And any more tips, Dixie? I really am trying to gather everything I can. I think I'll be more of a sprinter at first though. My quads are massive and I never neglect leg day like most people. I despise "curlbros" who do nothing but curls & upper body 24/7 and have chicken legs. Even Hugh Jackman is guilty of this. It just looks terrible and unaesthetic.




And here's a curlbro.



>Way underdeveloped pecs along with gyno from childhood
>Bad tri's
>Traps are severely lacking
>No forearm development.


"BUT HURR I CAN CURL 50's BRAH"

I don't do much weight lifting, at all really, but I run. A lot.

A runner's body will obviously have a different composition than that of a weight lifter's. Muscles are smaller, but toned. One fella joined our XC team at 160 pounds, and lost 15 by the end of the season, which was pretty much all muscle mass.

Cardio improves by a lot. My average resting heart rate is 40-60 bpm. Also, I've found that I've been able to hold my breath much longer than before I started running.

I took up running because I found to be easy, much easier than other physical options I had. I'm not to good when it comes to sports, and I can't really imagine myself lifting anything too heavy for very long. It feels natural to run, so that's why I do it. My only problems are shin splints. I remember freshman year, they were so bad, I couldn't walk down stairs without wincing.

I'm not too sure what tips I could offer you on running, lol. I've heard people always talk about proper form and quality shoes and other blah. Some of it's true, but everyone runs differently. Most of it's common sense: push yourself but know your limits, HYDRATE, and don't run like a girl on high-heels.

If you're first starting out with long-distance, start out small. Just a single mile would be okay for a workout. Of course, if you can run more, go for it. Add mileage gradually. Before you know it, you'll find one mile to be child's play, and you'll be shooting 5k's at 20:00 easy.

Warm-ups and cool-downs are pretty important, so don't forget those. I usually run a half-mile or so to get my heart rate up before doing warm up stretches, then the excercise. I try to balance it out throughout the week: Monday with a moderate distance run (about 5 miles), Tuesday is conditioning (situps/pushups every quarter mile), Wednesdays are hill days, Thursday with more conditioning, Friday with another moderate-distance, and Saturday with a long-distance run (10 miles if I'm up for it.)

This is my regimen after running regularly for four years, so I wouldn't go storming right into it. Like I said, start out small and build your way up.

Always go to bathroom before you start running. Dont run on pavement because offroad is funner and doesn't hurt legs as much. Run at night when it's cooler. If there is a local track go there since it has the rubber to absorb your step.

Never eat fast food before a run!!!!!

Luna6 wrote: I don't do much weight lifting, at all really, but I run. A lot.

A runner's body will obviously have a different composition than that of a weight lifter's. Muscles are smaller, but toned. One fella joined our XC team at 160 pounds, and lost 15 by the end of the season, which was pretty much all muscle mass.

That's why I'll be on my diet like a hawk. I really don't want to lose any mass I've put on. I simply want to cut body fat -- so I will most likely keep a 200 g's of protein intake. And here's exactly what you're talking about, on the left is a body of a long distance runner. On the right is a sprinter. Both are very healthy though -- I bet the long distance runner has better cardio health.

Luna6 wrote: Cardio improves by a lot. My average resting heart rate is 40-60 bpm. Also, I've found that I've been able to hold my breath much longer than before I started running.

I took up running because I found to be easy, much easier than other physical options I had. I'm not to good when it comes to sports, and I can't really imagine myself lifting anything too heavy for very long. It feels natural to run, so that's why I do it. My only problems are shin splints. I remember freshman year, they were so bad, I couldn't walk down stairs without wincing.

I'm not too sure what tips I could offer you on running, lol. I've heard people always talk about proper form and quality shoes and other blah. Some of it's true, but everyone runs differently. Most of it's common sense: push yourself but know your limits, HYDRATE, and don't run like a girl on high-heels.

If you're first starting out with long-distance, start out small. Just a single mile would be okay for a workout. Of course, if you can run more, go for it. Add mileage gradually. Before you know it, you'll find one mile to be child's play, and you'll be shooting 5k's at 20:00 easy.

Warm-ups and cool-downs are pretty important, so don't forget those. I usually run a half-mile or so to get my heart rate up before doing warm up stretches, then the excercise. I try to balance it out throughout the week: Monday with a moderate distance run (about 5 miles), Tuesday is conditioning (situps/pushups every quarter mile), Wednesdays are hill days, Thursday with more conditioning, Friday with another moderate-distance, and Saturday with a long-distance run (10 miles if I'm up for it.)

This is my regimen after running regularly for four years, so I wouldn't go storming right into it. Like I said, start out small and build your way up.

Thanks much! I've taken a lot away from your post.

The thing I've been worrying about is those said shin splints! I've never had them before though. I go through half a gallon of milk a day and my main supp has Vitamin D in it. They say that you should run on grass/ground instead of concrete to avoid them. Is that true, Luna?

Dixieconfederate wrote: Always go to bathroom before you start running. Dont run on pavement because offroad is funner and doesn't hurt legs as much. Run at night when it's cooler. If there is a local track go there since it has the rubber to absorb your step.

Never eat fast food before a run!!!!!

Hahahah! I'll be running out in the country, I have a 16 acre field. Ah yeah, that's just what I was talking about with shin splints. Does that really make a difference? Is it just because the ground absorbs the impact better than concrete?

I love running at night as well. Especially in the country with the really tall grass. Feels like you're in 'Nam, Pandora (from Avatar) or you're some sort of Native American.

Plus I'm a total night-owl.

I just got back about 15 mins ago from jog. And my only comment is that you shiuld look into target heart rate. They're arguments on bth sides as to what's more beneficial: reaching fat burning heart rate (or lower heart rate) vs aerobic / anarobic levels. I actually like to keep my hr low. Im not trainning to run a marathon Im excercising my heart and burning cals & fat.

Slenderman wrote:
That's why I'll be on my diet like a hawk. I really don't want to lose any mass I've put on. I simply want to cut body fat -- so I will most likely keep a 200 g's of protein intake. And here's exactly what you're talking about, on the left is a body of a long distance runner. On the right is a sprinter. Both are very healthy though -- I bet the long distance runner has better cardio health.

.....

Thanks much! I've taken a lot away from your post.

The thing I've been worrying about is those said shin splints! I've never had them before though. I go through half a gallon of milk a day and my main supp has Vitamin D in it. They say that you should run on grass/ground instead of concrete to avoid them. Is that true, Luna?

Yes, very true. Running on grass/dirt is ALWAYS better than running on asphalt or concrete. I'd recommend finding some kind of regional park, especially one with trails. They also usually have some good hills, which is great for burning that unwanted fat.

You can feel the difference on the surfaces you run on, and it can take a toll. During races, I hate segments where the terrain transitions to a road or sidewalk. After running for a few miles, you can feel the impact with every stride. Keep to soft ground!

Another challenge: running at the beach. If you live near the ocean, try it out. The loose sand makes your strides heavy, giving you more of a workout. The cool breeze and water is a bonus!

Totally agree with you about running in the country/at night. Running at the beach with the full moon on the horizon is the awesome.

Yes if you run long distance try not to run on concrete because it messed up your shins and ankles and knees. My shins hurt because most if my running is on sidewalk. I don't drink before i run because then i puke. It's nasty

I would like too ask a question..... Is it true that the time of day that you run has different impact on your body????? Like if I run in the day is it best for weight loss or toning up?

thank you.

MrsRichyRoo1 wrote: I would like too ask a question..... Is it true that the time of day that you run has different impact on your body????? Like if I run in the day is it best for weight loss or toning up?

thank you.

Yes because it is hotter in daytime and then you sweat and lose more weight. I'm no doctor though

Black Flag wrote: I just got back about 15 mins ago from jog. And my only comment is that you shiuld look into target heart rate. They're arguments on bth sides as to what's more beneficial: reaching fat burning heart rate (or lower heart rate) vs aerobic / anarobic levels. I actually like to keep my hr low. Im not trainning to run a marathon Im excercising my heart and burning cals & fat.

Nice! The only research I've done on the heart rate bit was with lifting weight. I too try to keep it very low and take solid 30 second to full minute breaks in between sets. It's met me with very positive results so far.

Luna6 wrote: Yes, very true. Running on grass/dirt is ALWAYS better than running on asphalt or concrete. I'd recommend finding some kind of regional park, especially one with trails. They also usually have some good hills, which is great for burning that unwanted fat.

You can feel the difference on the surfaces you run on, and it can take a toll. During races, I hate segments where the terrain transitions to a road or sidewalk. After running for a few miles, you can feel the impact with every stride. Keep to soft ground!

Another challenge: running at the beach. If you live near the ocean, try it out. The loose sand makes your strides heavy, giving you more of a workout. The cool breeze and water is a bonus!

Totally agree with you about running in the country/at night. Running at the beach with the full moon on the horizon is the awesome.

Aaaah, I loved running on the beach. I bet we've ran the same beach, Luna. Back when I traveled and stayed in LA & San Diego -- I'd frequent the beach right off Cornado Island often. Loved watching the destroyers make their rounds as I ran.

Dixieconfederate wrote: Yes if you run long distance try not to run on concrete because it messed up your shins and ankles and knees. My shins hurt because most if my running is on sidewalk. I don't drink before i run because then i puke. It's nasty

I've never had shin splints in my life. But gauging how bad everyone hates them -- it looks like I'll have my own taste in the future. Yikes.

MrsRichyRoo1 wrote: I would like too ask a question..... Is it true that the time of day that you run has different impact on your body????? Like if I run in the day is it best for weight loss or toning up?

thank you.

Dixieconfederate wrote:

MrsRichyRoo1 wrote: I would like too ask a question..... Is it true that the time of day that you run has different impact on your body????? Like if I run in the day is it best for weight loss or toning up?

thank you.

Yes because it is hotter in daytime and then you sweat and lose more weight. I'm no doctor though

Pretty close actually, Dixie! Except the sweating part, let me explain.



When it comes to losing weight, Mrs. RichyRoo -- time of the day does matter to an extent! But it's not something set in stone, you should exercise when you have the chance. During the late afternoon, your body temperature and hormone levels peak. These increases help to improve aerobic capacity and strength output during your workout routines. When your body temperature is high, your muscles are warmed up and your heart rate at its lowest. The better you are able to perform during exercise, the more fat you will burn to reach your weight-loss goals. If you're going to bed at normal times and waking at normal times -- your body will perform it's best from 4 PM to 8 PM. From total body strength, reaction time -- everything. Your body performs best then.

The time of day when you perform aerobic exercise can impact the rate at which you burn fat. Your metabolism increases for several hours following cardiovascular activity. So by exercising in the morning -- you will maximize this metabolic change by making your body burn calories at a higher rate post-workout. Because your metabolism drops rapidly in the evening, working out at night lessens the fat-burning benefit you receive from cardiovascular exercise.


So indeed -- consider that morning run.


I mostly pay attention to the times I lift according to the hours I'm awake. 4 PM to 8 PM applies to the average person. But if you're like me and waking up at very odd times -- 7 PM to 11 PM are my optimal times and when I lift the best.

Listen to your body and figure out what works best for you.

Hello Slenderman,
thank you for you massive post.. ... On helping me chose what time of day to run Greatfully read twice and understood, I Think

Is this write........ So if I wake between 7am and 8am, i should be doing a sort work out befour my day! ( stretching and sit up type work out) as I am only a beginner. Then going on my running then ... Jogging then ... Dropping to the ground gasping for air beautiful JOG!

Is there a time limit from my work out in the morning to going on my jog! Or does that not matter too much?

I think if I done as you, I won't know and even if the questions I ask sound stupidly blonde then I don't care lol
The way I think is the more questions I ask the more likely I will stick at it and actually make a change ( to my body and yes I want to lose weight for now)
Thank you muchly again.

For sure! Sorry if I went a little too in depth.

Yeah, it does everyone good to do a little morning activity. Gets everything flowing for the day! In fact -- everyone's VERY dehydrated when they first wake up. It's very smart to drink an entire liter of water right when you wake up to help re-hydrate your body. Your focus will improve and studies showed that by keeping properly hydrated, your strength will increase by 19%. Endurance will improve as well.

Doesn't matter how long you jog! But it's safe to say at least 30 minutes for sure.

Don't worry! No question is a stupid question. And you're very welcome! Feel free to ask anything else.

Hey I have I need some help I suck with running I can baerly do a lap around my block anymore now any tips

Good morning Slenderman, Hope your well? Thank you for the help,tips and advice.
I have started this week to go walking int he mornings, about a hour and a half walks with the Puppy (and mr roo) LOVLY walks not just good for the body good for the mind and sole too. And the weather here has been BEAUTIFULL Makes me want to do it more. The beach is amazing too. Thought I would sharre that with you just because I want to

Starting a diet, at the weekend but for now have taken out food such as crisps and my LUSH!!!! Beautifull yummy CHOCOLATE which you may know that I Absolutly adore and I will find hard ( but I will find it hard getting in to my summer clothes if I don't sort it out ) Also having smaller meals rather than put what ever on my plate because I will eat it anyway, Will be eating more salad, frute and drinking water too. Will be writing it all down to see if I see any changes like feeling healthier, and weight loss, etc. so hopefully I will see a small change soonish LOL.
Will keep you informed,
I am on a few web sites to reading what others are doing but I think because no one knows me on here it will be easyer to randomly ask strange questions rather that on the web sites.
Thank you Slenderman.
And good luck too all of you trying to make a difference to your health and welbeing.

Now of to walk the dog will add a pick of my walk ( just because I can )