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Walking and swimming are great ways to do low impact cardio.
You don't have to do crazy cardio where you're really slamming yourself.
You don't have to do crazy cardio where you're really slamming yourself.
Was like that here yesterday.Quick check in.
Keeping up eating clean (except one chicken kabab with Turkish coffee Sunday night catching up with mate) Swimming every morning (just 300 meters) realised very unfit cardio wise, had to stop at 150 to get breath back.
Keeping up with resistance exercises one day legs and next upper body and arms.
Dropped back test a bit from briefly being at 420mg - felt bit too much too soon. Dropped back to 280 test / 210 primo (4:3) feels like e2 is ok.
Beach is great at moment. Try to get there by 5:30am before gets too busy.
Is some markers for 150m and 300m so good for measuring. Lot of distance swimmers go here.
I remember last time taking up swimming and I was jogging 8km back then and still struggled a bit getting swimming fit so will take a while this time. First goal to swim the 300 without stopping then 600. Eventually 1km which is enough for me.
Gut not getting smaller yet but determined
View attachment 72480
Yeah I love it - South of Perth shark net, good location to swim as measured distance and heated shower outdoors on way back to car. Its 300 long / 50 meters out. Been keeping up every day. Only swimming 300 and still with 1 x 5 min stop at 150m (1/2 way) and sort of quick stop at about 250m or change to breast stroke for bit then finish the 300. Gotta get to do 300m straight over arm no stops.
Goal is to eventually get to 600 meters daily no stops and occasional 900 to 1000 when have time, If same as last time I got swimming fit will take me 3 or 4 weeks to get there if I go every single day.
About to go again now (5:35am here now) good time as just getting light and not too many people, Is taking me 45 min from getting out of car to back in car. Trying to make efficient so park close and already in gear to swim and getting good at quick change out of swim gear when back.
Can see border of shark net from google maps - prob is we are starting to get sharks stuck in net here in WA - they get washed over
one recently in our shark net North of Perthat car.,
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shark net bro? damn not sure id swim there seeing this lol sorryYeah I love it - South of Perth shark net, good location to swim as measured distance and heated shower outdoors on way back to car. Its 300 long / 50 meters out. Been keeping up every day. Only swimming 300 and still with 1 x 5 min stop at 150m (1/2 way) and sort of quick stop at about 250m or change to breast stroke for bit then finish the 300. Gotta get to do 300m straight over arm no stops.
Goal is to eventually get to 600 meters daily no stops and occasional 900 to 1000 when have time, If same as last time I got swimming fit will take me 3 or 4 weeks to get there if I go every single day.
About to go again now (5:35am here now) good time as just getting light and not too many people, Is taking me 45 min from getting out of car to back in car. Trying to make efficient so park close and already in gear to swim and getting good at quick change out of swim gear when back.
Can see border of shark net from google maps - prob is we are starting to get sharks stuck in net here in WA - they get washed over
at car.,View attachment 73374View attachment 73375
nah is all good, not many sharks here - not sure why they even installed em. We get shark attack once every year or two.When I was coming here in covid times the old guys (well into 70's) who swim outside shark net sometimes yell out "poofters" as they swim past net
then yell out they saw shark on inside of net - fuckers 
@Chrisos youll get results cutting out the starchy carbs for sure!Will post some more food photos. Is going ok, still eating clean.
Staple day to day is 2 or 3 eggs breakfast, chicken and salad for lunch then after work often more chicken, fruit then dinner a variety but allways high meat volume and usually veggies but carbs also which I’m dropping now. Eg last night the family had chicken and rice curry so I had chicken and salad instead. Trying to cut out pasta rice and bread for a while.
Keeping up resistance exercises.
Alternate days legs and upper body with one day off a week. All low weight, will work up as I gain strength, going slow and safe I’m an old bugger
Day 1
2 x 10 split squats
2 x 10 leg extensions 30kg
2 x 10 leg curls 20kg
Day 2
3 x 20 push ups
2 x 6 pull ups (working up to 2 x 10)
2 x 10 preacher curls 12.5kg
2 x 7 bench press 50kg (working up to 2 x 10)
Then daily cardio 300m swim with goal working up to 600m and 20 min brisk walk each night
Macros below from a day last week but lowering carbs now so I’ll track today onwards.
Feels like middle body fat mayyyybe getting less
@Chrisos Eating clean is #1 thing to achieve goals and stay healthy........Will post some more food photos. Is going ok, still eating clean.
Staple day to day is 2 or 3 eggs breakfast, chicken and salad for lunch then after work often more chicken, fruit then dinner a variety but allways high meat volume and usually veggies but carbs also which I’m dropping now. Eg last night the family had chicken and rice curry so I had chicken and salad instead. Trying to cut out pasta rice and bread for a while.
Keeping up resistance exercises.
Alternate days legs and upper body with one day off a week. All low weight, will work up as I gain strength, going slow and safe I’m an old bugger
Day 1
2 x 10 split squats
2 x 10 leg extensions 30kg
2 x 10 leg curls 20kg
Day 2
3 x 20 push ups
2 x 6 pull ups (working up to 2 x 10)
2 x 10 preacher curls 12.5kg
2 x 7 bench press 50kg (working up to 2 x 10)
Then daily cardio 300m swim with goal working up to 600m and 20 min brisk walk each night
Macros below from a day last week but lowering carbs now so I’ll track today onwards.
Feels like middle body fat mayyyybe getting less
anyone ever get eaten bro? lol seems crazy i like north USA you get great lakes nice swimming at times
When I was coming here in covid times the old guys (well into 70's) who swim outside shark net sometimes yell out "poofters" as they swim past net
I can definitely see progress
We do get fatal attacks in WA (my part of Australia) but is rare. Even more rare in beaches close to Perth city.
Think our last fatal in local Perth was mid 2023 in swan river which was highly unusual - first fatal attack in river in over 100 years. Then we had another nasty attack very close to there last year but he survived (lucky to as nasty injuries). I grew up swimming in that location and night diving. Everyone knew bull sharks live in river but they never used to attack. Something is changing last 10 years - maybe shark food sources not as available,
In ocean it does happen more often but still pretty rare - maybe a fatal every 3 or 4 years I think.
Think the shark nets were more of a political thing to keep everyone happy as we had spate of attacks several years ago,
The old guys (mostly 70 plus year olds) who swim outside the shark net are good value lol some of them swim few km (about 1 to 1.5 miles) every day of year.
Is 4:20am here now - starts getting light about 5:15am at moment, Off for another swim
( in shark net lol) must admit I do feel safer in net. I only stopped once for rest yesterday at 150M so hoping I can swim the 300M without stopping within next 7 days then will try for 600M.The old guys swim 600M if they have injury or are feeling off - 600M to them is just getting wet, not even considered a proper swim
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I've seen enough shark movies over the years I will just take a pass at swimming in the ocean.
exactly bro lolI've seen enough shark movies over the years I will just take a pass at swimming in the ocean.
300m is good still broWhoo hoo pulled off feeble 300M without stopping this morning
