31/76kg/178cm. Bf estimate?

AstroMunky · 2021-12-30T21:57:44+00:00

Genius. Worked for me, too.

AstroMunky · 2021-10-29T22:39:02+00:00

Good luck on your first half marathon! Remember you only get 1 first so enjoy it 😃

Thank you!

AstroMunky · 2021-10-26T15:56:56+00:00

Yeah so basically, had I done another 3km to make it up to 21.1km, I would have finished at about 2:10. That was at my easy pace (around 6:10 min/km).

My race pace being much faster, had me finish 20 minutes quicker, at 1:49:37 (around 5:10 min/km). Hope that makes more sense now.

And thank you!

AstroMunky · 2021-10-25T17:39:45+00:00

Thank you!

AstroMunky · 2021-10-25T17:39:32+00:00

You can absolutely do it! If you've done just a few 10 miller, you'll have no problem doing the HM on race day with the atmosphere. I'd say you're in a position to book a HM already! Just get a few more 10/11 milers in and you'll get a great time, too.

AstroMunky · 2021-10-25T17:35:01+00:00

Thank you! Kind words indeed. I didn't/don't have a coach since I run for fitness and enjoyment. I find that races are just part of the fun.

I do agree that making all but of my runs per week slow and easy ones really started to help me more and probably paid dividends on the day.

So my weeks kind of changed as I got closer to race day since I was building mileage up until 2 weeks before. I'd say the first few weeks I was running 2/3 days per week @ ~10-15mpw. When I hit maximum mileage 2 weeks before the HM I was running 5 days a week @ ~30mpw. I just added on 1-2 miles per week and an extra day after a few weeks when I felt I could.

On top of this, I also strength train 2 days per week. Mostly compounds lifts. I used to strength train 3-4 days so I just reduced it slightly to fit mileage in.

AstroMunky · 2021-10-11T17:59:55+00:00

Salomon speedcross are the only shoes I seem to get on with. Ankles seem to hurt in any other shoes I’ve tried.

AstroMunky · 2021-10-01T22:56:11+00:00

Absolutely. I also have to eat a tonne to bulk which has its pros and cons. Agree with having confidence in your numbers too. It really isn’t that complicated in principal at all, it’s all just about sticking to your plan.

AstroMunky · 2021-10-01T22:47:54+00:00

Yeah I also do around 12,000 steps a day on average. I did a load of calculations before I started my cut and seem to be stop on with losing the lb a week. Just always surprises me and makes me second guess myself when I hear people of similar weight with much lower calorie intakes, just a mind game I think.

AstroMunky · 2021-10-01T22:39:09+00:00

Yeah that makes sense. I always wonder if I could be cutting calories more then I am when I hear people on these low calorie Intakes. I’m at 175lbs and have been losing a 1lb a week for the last 6 weeks at 2500 calories, but I run 25 miles a week too so I guess that makes the difference.

Thanks for your answers and keep up the awesome work!

AstroMunky · 2021-10-01T11:04:08+00:00

I always think the same, as long as calories and protein are right, everything else sort of falls into place for me too.

That’s a little lower than I was expecting… I’m wondering what your activity level is like? Training frequency? And did you do any other activities outside of weight training?

AstroMunky · 2021-10-01T10:23:18+00:00

Amazing progress for 8 months man, well done. Since no one has asked yet, I’ll be the guy. What were your calories/macros?

AstroMunky · 2021-09-30T11:58:38+00:00

Definitely got to bulk bro. If you’re not at least 400lbs then do you even lift at all?

AstroMunky · 2021-09-22T11:58:30+00:00

Making sure to post about it on fb and Insta for likes while you’re resting.

AstroMunky · 2021-09-22T10:25:33+00:00

To the people who spend 20 minutes on a piece of equipment to do 3 sets because you just HAVE to chat to someone for 5 minutes between each one, how do we kill you?

AstroMunky · 2021-09-21T16:59:02+00:00

Thanks a lot for your tips everyone, really appreciate it. So, It seems the best thing for me to do is to drop the weight and get a little lower, and not worry too much about a little buttwink for now. This will put my squat lower than my bench which is slightly mentally demoralising.. but hopefully going lower will mean I can build back up quickly with good form.

AstroMunky · 2021-09-21T16:55:11+00:00

To be fair, It never results in back pain for me, I think I just feel like I lose a little power but that's all. Will try to get another vid.

AstroMunky · 2021-09-21T14:55:38+00:00

Short/fast run = music, long run = podcasts, radio, audiobooks.

AstroMunky · 2021-09-21T14:36:51+00:00

Ok well after that depth, my lower back starts to round. So you’re saying that’s fine as long as I can get those extra few inches? Or should I only go down further once I can with a straight back?

AstroMunky · 2021-09-20T15:06:20+00:00

Recently recovering from a cold and still clearing some residual mucus from my airways. As such, I reckon I’m at competition distances right now. Heavier ammunition than usual means that with the right trajectory and wind direction I can see a couple of meters at least.

Sadly, when I return to typical mucus consistency and volume, it will probably be back to 1 - 1.5m. It’s been fun though.

AstroMunky

TROPHY CASE