ITT: Flip gets fit!

[bluecar]

Well, you said that abs are made in the kitchen, so I thought I'd but CT's knowledge to the test. Let's try and make a diet for me to follow and see how well everything works.

I eat just about everything except creamed corn....that's about the only food I don't like. I don't eat a lot of sugar, cookies, cakes, etc. so it's easy to cut that out (except sweet tea, but I am willing to limit it).

I am unwilling to do two things.
1) Go without hot sauce nearly every meal
2) Stop drinking. I will reserve it for weekends only, and then limit myself to a 6pack.

So, come up with a diet for each day...I will follow it precisely and post results.

[pl8er]

Let me help you.

7 meals spaced out around every 2-3 hours. Do not eat until you are stuffed, and eat the crap food in moderation /thread ;)

Replace your cola/pop/etc with water or low carb g2 if you must have flavor. Try to walk 2 days a week for 30 minutes (if you feel like you can do more go for 3 days a week). After 3 weeks time yourself and try to beat the previous weeks average by 1-3 minutes (don't go for faster until you know how the knees are going to take it and your body is going to react).

More than likely your going to add a bit before you loss, just how it usually goes.

[bluecar]

Let me help you.

7 meals spaced out around every 2-3 hours. Do not eat until you are stuffed, and eat the crap food in moderation /thread ;)

Replace your cola/pop/etc with water or low carb g2 if you must have flavor. Try to walk 2 days a week for 30 minutes (if you feel like you can do more go for 3 days a week). After 3 weeks time yourself and try to beat the previous weeks average by 1-3 minutes (don't go for faster until you know how the knees are going to take it and your body is going to react).

More than likely your going to add a bit before you loss, just how it usually goes.

7 meals of what?

I don't drink coke very often...maybe 2 or 3 per month. I drink mainly water or beer, but I can tilt towards more water.

I already try and work out but it doesn't get me anywhere. I am still at a 10 minute mile after a year.

[pl8er]

I think the reality with proper food intake is everything in moderation. I am always trying to explain this to people. I'm a BIG eater. I can pretty much take down more food than anyone. I love food. I am also aware of this and know that certain things just are not a good idea for me.

Oreo's....my favorite without question. So if I were to "diet", someone would naturally say cut out Oreo's. I say just the opposite. Make those the reward for your structuring of yourself. You cut out Oreo's with me and in 2 or 3 weeks I will find Oreo's and eat all of them, because I've missed it.

[bluecar]

I think the reality with proper food intake is everything in moderation. I am always trying to explain this to people. I'm a BIG eater. I can pretty much take down more food than anyone. I love food. I am also aware of this and know that certain things just are not a good idea for me.

Oreo's....my favorite without question. So if I were to "diet", someone would naturally say cut out Oreo's. I say just the opposite. Make those the reward for your structuring of yourself. You cut out Oreo's with me and in 2 or 3 weeks I will find Oreo's and eat all of them, because I've missed it.

But I don't eat Oreos. I don't really eat cookies or cakes. I may eat sweet once a month if people bring them in the office. You see the pics in the "noms" thread, that is my meal most of the week although I may throw in a pizza if I don't feel like cooking.

[pl8er]

7 meals of what?

I don't drink coke very often...maybe 2 or 3 per month. I drink mainly water or beer, but I can tilt towards more water.

I already try and work out but it doesn't get me anywhere. I am still at a 10 minute mile after a year.

Honestly, it doesn't matter that much for now. Your trying to adjust your metabolism not just lose weight. If you want to just lose weight get Slim Xtreme and be done with it. If you are trying to be healthy, get yourself into a routine. Something like this is how I currently roll:

7:30am Glass of OJ 2 waffles and sometimes a banana
10:00am 2 Yogarts (hot tea to drink)
noon Various but lunch (last friday it was some rice and steak) (usually monster lo-carb)
2:30 Power bar, some granola or the likes (just a snack) (hot tea)
4-5pm Usually some waffles or a power bar (water)
7-8pm Protein shake (also between these two I am at the gym so usually two full bottles of water)
9pm dinner (tea)
When I want to go hardcore I eat at 4am too.
Water through the entire night.

[bluecar]

Honestly, it doesn't matter that much for now. Your trying to adjust your metabolism not just lose weight. If you want to just lose weight get Slim Xtreme and be done with it. If you are trying to be healthy, get yourself into a routine. Something like this is how I currently roll:

7:30am Glass of OJ 2 waffles and sometimes a banana
10:00am 2 Yogarts (hot tea to drink)
noon Various but lunch (last friday it was some rice and steak) (usually monster lo-carb)
2:30 Power bar, some granola or the likes (just a snack) (hot tea)
4-5pm Usually some waffles or a power bar (water)
7-8pm Protein shake (also between these two I am at the gym so usually two full bottles of water)
9pm dinner (tea)
When I want to go hardcore I eat at 4am too.
Water through the entire night.

I'd like to lose no lbs. I am 6' and weigh 180 and very happy with my weight. I just want less flab and more muscle.There is a lot of flab in my face, arms, and abs and I want it gone.

Right now my diet is as follows

8:15 -- Sausage/Bacon Biscuit and 20oz of sweet team
11:30 -- lunch (last night's leftovers)
7pm -- dinner -- meat and 2 veggies

drink water throught the day, usually 2 or 3 bottles of water while at work.

[Pop Da Hatch]

Let me help you.

7 meals spaced out around every 2-3 hours. Do not eat until you are stuffed, and eat the crap food in moderation /thread ;)

Replace your cola/pop/etc with water or low carb g2 if you must have flavor. Try to walk 2 days a week for 30 minutes (if you feel like you can do more go for 3 days a week). After 3 weeks time yourself and try to beat the previous weeks average by 1-3 minutes (don't go for faster until you know how the knees are going to take it and your body is going to react).

More than likely your going to add a bit before you loss, just how it usually goes.

Who the fuck can eat on that type of schedule, not happening.

[pl8er]

I'd like to lose no lbs. I am 6' and weigh 180 and very happy with my weight. I just want less flab and more muscle.There is a lot of flab in my face, arms, and abs and I want it gone.

Right now my diet is as follows

8:15 -- Sausage/Bacon Biscuit and 20oz of sweet team
11:30 -- lunch (last night's leftovers)
7pm -- dinner -- meat and 2 veggies

drink water throught the day, usually 2 or 3 bottles of water while at work.

Yeah, more eating times throughout the day...eat less at each meal. I know it sounds crazy...try it, humor me and give it a go for a month.

This is basically what happens. When you space food that far out, your body begins to store energy (fat) as its concerned that it may not get what it needs for a long duration. Your metabolism slows to more or less protect itself and keep energy for the long haul.

Now when you are eating on a regular basis, the body has less need to store food. It is constantly in a state of digestion and waste management, so you stay running harder and less is stored in the process.

A few downsides...shitting, way more often....heat production...you will sweat like you have cancer man....

[pl8er]

Who the fuck can eat on that type of schedule, not happening.

So you are telling me your life is so overly packed that you can't stop for literally 1 minute pull out a power bar, granola bar, whatever and eat it?

Really? Because I take advanced college classes, manage multi-million dollar accounts, have an 8-month old, work out 6 days a week and still make it happen.

Just comes down to routine and planning. You know when its time to eat and you do it. I mean, I will be in meetings, excuse myself, walk out eat something take a piss and come back in.

[Pop Da Hatch]

So you are telling me your life is so overly packed that you can't stop for literally 1 minutes pull out a power bar, granola bar, whatever and eat it?

Really? Because I take advanced college classes, manage multi-million dollar accounts, have an 8-month old, work out 6 days a week and still make it happen.

Yup, we get one break a day to eat lunch, other than that its go go go. I usually work from 7 am to 8 or 9 pm, 80 hours a week.

[pl8er]

Yup, we get one break a day to eat lunch, other than that its go go go. I usually work from 7 am to 8 or 9 pm, 80 hours a week.

Again, you can't carry a granola bar in your pocket?

[Pop Da Hatch]

hmm, sometimes ill eat a oats and honey granola bar about it. Ive lost 15-20Ibs in 2 weeks. Havent drank more than 4 beers in a month.

[Pop Da Hatch]

I vote a job outdoors that proves to be more active and get your ass off the internets....

[bluecar]

Yeah, more eating times throughout the day...eat less at each meal. I know it sounds crazy...try it, humor me and give it a go for a month.

This is basically what happens. When you space food that far out, your body begins to store energy (fat) as its concerned that it may not get what it needs for a long duration. Your metabolism slows to more or less protect itself and keep energy for the long haul.

Now when you are eating on a regular basis, the body has less need to store food. It is constantly in a state of digestion and waste management, so you stay running harder and less is stored in the process.

A few downsides...shitting, way more often....heat production...you will sweat like you have cancer man....

Will this help me lose this flab (in conjuction with still running and lifting). Is cheerios a good choice?

So maybe throw in a little bit of fruit between breakfast and lunch (say 1030)and a granola bar around 2 and something else around 4 (which I need anyway, I am starving after I work out). And I should be good?

I vote a job outdoors that proves to be more active and get your ass off the internets....

Those don't pay well. In about 30 min, I wil be back outside as it is a bit cooler...been outside most of the afternoon.

[ThomasG]

I stick to 5-7 meals a day. This is lil something it looks like

Meal one: Oatmeal, protein shake, multi, fish oil, sometimes egg whites
Meals two:Chicken, noodles, milk, 1 cup veggies.
Meal three: Peanut butter jelly sandwich glass of milk
Meal 4: Two scoops Muscle milk with milk. Cottage cheese with yogurt
Meal 5: One can of tuna 2 pieces of bread.
Meal 6: Two packets ramen noodles with muscle milk-I need to improve this meal.
Meal 7: Cottage cheese and yogurt.


This is just a sample. Diet is something I need to work on. Check out the homemade protein bars thread.

Don't over do the cardio most people go crazy with that while trying to get the six pack. Make sure you have a good resistance routine. And if you have the coordination jump roping is an amazing anaerobic and aerobic exercise.

[Hairyballzonya]

I stick to 5-7 meals a day. This is lil something it looks like

Meal one: Dick
Meals two: Dick
Meal three: Dick
Meal 4: Dick
Meal 5: Dick
Meal 6: Dick
Meal 7: Dick


This is just a sample. Diet is something I need to work on. Check out the homemade protein bars thread.

Don't over do the cardio most people go crazy with that while trying to get the six pack. Make sure you have a good resistance routine. And if you have the coordination jump roping is an amazing anaerobic and aerobic exercise.

Homemade protein bar huh?

[pl8er]

Will this help me lose this flab (in conjuction with still running and lifting). Is cheerios a good choice?

So maybe throw in a little bit of fruit between breakfast and lunch (say 1030)and a granola bar around 2 and something else around 4 (which I need anyway, I am starving after I work out). And I should be good?



Those don't pay well. In about 30 min, I wil be back outside as it is a bit cooler...been outside most of the afternoon.

yes, you should see improvements over your current training routine. Now if you've been jogging doing a routine currently, let us know what that is....maybe we can add a few sets that really help out.

Homemade protein bar huh?


No lie, that made me LOL

[bluecar]

I do a 1.75 mi jog/run/walk twice a week and then lift whatever until I am too tired to lift.

[Pop Da Hatch]

ballers ITT.

[ThomasG]

I do a 1.75 mi jog/run/walk twice a week and then lift whatever until I am too tired to lift.

No.

http://www.wannabebig.com/training/routines/wannabebig-the-original-routine/

Simple yet effective.

Also google starting strength.

[bluecar]

I can do that using the machines. Since I am by myself, I really can't use the free weights. The machines make you use each arm independently, which I understand to be more effective.

[ThomasG]

I can do that using the machines. Since I am by myself, I really can't use the free weights. The machines make you use each arm independently, which I understand to be more effective.

Wow, wow, wait. Back up. You're using only machines? Free weights are far superior. The barbell is the anatomical expression of the body under stress. Not saying machines should be completely ruled out but the barbell should be your main tool for body composition and strength.

Why cant you use free weights by yourself?

I lift free weights by myself. Dead lifting you just drop it. Squating you drop it on the pins. Benching you set it in the second lower rack. Benching is the one you gotta be real careful on.

Squating, dead lifting and benching aint easy but they will get you the best results. It's all about how bad you want it.

[bluecar]

Wow, wow, wait. Back up. You're using only machines? Free weights are far superior. The barbell is the anatomical expression of the body under stress. Not saying machines should be completely ruled out but the barbell should be your main tool for body composition and strength.

Why cant you use free weights by yourself?

I lift free weights by myself. Dead lifting you just drop it. Squating you drop it on the pins. Benching you set it in the second lower rack. Benching is the one you gotta be real careful on.

Squating, dead lifting and benching aint easy but they will get you the best results. It's all about how bad you want it.

Because I don't know the proper form. There isn't very many people in there and most of them seem just as lost as me. I have no issue using the hand barbells, but the other stuff looks like a good way to get hurt.

[ThomasG]

Because I don't know the proper form. There isn't very many people in there and most of them seem just as lost as me. I have no issue using the hand barbells, but the other stuff looks like a good way to get hurt.

Hire a trainer would be your best route. Also theres tons of form videos online.

[Roadtrippin']

I agree with eating 6 or meals a day. Here is what works for me:

7am -- Bacon, egg and cheese biscuit form Hardees
24 oz diet coke


9 am, sausage bisquit

10:30 am -- Cheetos

12:00pm - DBL Cheezburger, Fries

2:30pm -- Something from the refrigerator


6:00pm -- Grilled pork chops or steak
Baked Potato

8:00pm -- Nachos with cheese

11:00pm Taco Bell (duh)

[ThomasG]

Embrace the fourth meal embrace the strength

[Roadtrippin']

Hah.

[95ZJ]

Whats an example of your training/eating regimen?

[pl8er]

Wow, wow, wait. Back up. You're using only machines? Free weights are far superior. The barbell is the anatomical expression of the body under stress. Not saying machines should be completely ruled out but the barbell should be your main tool for body composition and strength.

Why cant you use free weights by yourself?

I lift free weights by myself. Dead lifting you just drop it. Squating you drop it on the pins. Benching you set it in the second lower rack. Benching is the one you gotta be real careful on.

Squating, dead lifting and benching aint easy but they will get you the best results. It's all about how bad you want it.

Dude. Come on now. You seem to be a really knowledgeable fitness guy and your telling him to do do these on his own? HELL NO. I did read below where he says he is worried about form and you said a trainer.

he is new to this, do NOT try dead lifts, squatting, bench, or any other power type lifting without the aid of a spotter. You can get yourself out of position and still successfully complete the rep or hell, even the set without knowing it. Problem here is that you will be utilizing muscles that you shouldn't have been and can really damage something. Use guided machines if you don't have someone you can work out with or can't afford a trainer. Are machines as effective as free wight, no. But they do offer the support and guidance that will keep you safe. Actually, the lack of guidance and support is what makes free weights more effective though.

If you are going to venture into free weights, do weight that you can easily complete the set on. Like I said awhile back, it sounds like low weights and high reps will help you hit the goals you are currently seeking.

[bluecar]

I woke up early and ran a mile in 8:45, my fastest time ever by over a minute. I have no idea why I got such a better time, being that I am not a morning person. I actually finished without stopping to walk...which is a first for me.

After running, I ate some kind of nut-based bar thing that I had laying around since Bonnaroo. I guess I am going to have to pick up a case of these things because after I work out, I am usually starving. My body isn't using the fat already there, it seems to want something new.

[pl8er]

I woke up early and ran a mile in 8:45, my fastest time ever by over a minute. I have no idea why I got such a better time, being that I am not a morning person. I actually finished without stopping to walk...which is a first for me.

After running, I ate some kind of nut-based bar thing that I had laying around since Bonnaroo. I guess I am going to have to pick up a case of these things because after I work out, I am usually starving. My body isn't using the fat already there, it seems to want something new.

You ran an 8:45? Jesus man, I think you put yourself down too much. That is a very good time for someone who doesn't really run.

[ThomasG]

Dude. Come on now. You seem to be a really knowledgeable fitness guy and your telling him to do do these on his own? HELL NO. I did read below where he says he is worried about form and you said a trainer.

he is new to this, do NOT try dead lifts, squatting, bench, or any other power type lifting without the aid of a spotter. You can get yourself out of position and still successfully complete the rep or hell, even the set without knowing it. Problem here is that you will be utilizing muscles that you shouldn't have been and can really damage something. Use guided machines if you don't have someone you can work out with or can't afford a trainer. Are machines as effective as free wight, no. But they do offer the support and guidance that will keep you safe. Actually, the lack of guidance and support is what makes free weights more effective though.

If you are going to venture into free weights, do weight that you can easily complete the set on. Like I said awhile back, it sounds like low weights and high reps will help you hit the goals you are currently seeking.

I did not tell him to go heavy and hard right off the bat, no one should. Flip has been resistance training for months cause hes mentioned it to me. So I'll take he has a nureomuscular development. If you learn the proper form you can safely weight train. You do not have to have a partner to train with free weights.

Ever heard of the infamous routine starting strength by coach Ripptoe?

[Roadtrippin']

Fight!

[Captain Ahab]

I put my money on pl8er.

[pl8er]

I did not tell him to go heavy and hard right off the bat, no one should. Flip has been resistance training for months cause hes mentioned it to me. So I'll take he has a nureomuscular development. If you learn the proper form you can safely weight train. You do not have to have a partner to train with free weights.

Ever heard of the infamous routine starting strength by coach Ripptoe?

Your points are valid, just not safe. 135 can damage you in squats just like any other weight if your form is bad or you lose your balance and throw the bar. The spotter is going to prevent all of that and save you.

I'm really not saying you are wrong here, I just do not think this is the best method for him unless he has more into the training already than I have been told.

[pl8er]

I put my money on pl8er.

I'd have to agree here, although only based on my sheer weight. If we were pound to pound, I'm thinking he has far more endurance than I.

But ThomasG is my G :) Nothing but love.

[Roadtrippin']

Assholes.

[pl8er]

Back on track though, if you can keep track of your measurements do it. I'm always highly interested in progression. If this works for you, good. If not, we can figure out what went wrong and set a new plan. I've not seen many people that this doesn't work for (although people with VERY high metabolisms sometimes see very little benefit) then again, they are supposed to be thin, it just means they EAT way too often and way too much of the wrong stuff.

[bluecar]

Measurements as in weight or what?

[IamDeMan]

Assholes.

You rang?

[Hairyballzonya]

Duh

[Mr. Shickadance]

This is my current bulking diet. I've only gained 1-2lb during the last 3 weeks I've been on it, but its hard as hell for me to gain weight. Probably cause I do too much cardio, idk

1st meal - 9 eggs (9 white, 1 yolk) and oatmeal with milk
2nd meal - 1 chicken breast and brown rice
3rd meal - tuna sandwich, granola bar covered in peanut butter, 1 banana
Postworkout protein shake (double scoop) with milk
4th meal - 1 chicken breast and brown rice
5th meal - 1 chicken breast (or 1/3lb of ground beef) and brown rice
6th meal - ½ container of cottage cheese

snack on baby carrots throughout the day and drink a gallon of water

[bluecar]

9 eggs, shit. I can barely eat 3.

[bluecar]

I bought some yogurt. I hate that shit, but whatever.

So, teh new diet is:

1. Peanut granola bar after morning run
2. eggs/sausage biscuit
3. yogurt
4. leftovers from previous night (varies)
5. fruit/nuts snack
6. dinner

on days that I work out, I will eat another granola bar. Hopefully that will keep the starving sensation away.

[Roadtrippin']

Measurements as in weight or what?

That, and biceps, chest etc.

[bluecar]

That, and biceps, chest etc.

Oh. I guess I need to buy one of those sewing measuring tapes.

[Roadtrippin']

Oh. I guess I need to buy one of those sewing measuring tapes.

Don't you go to a gym? If so, they have people that do that sort of thing at every gym I have ever been to. I know it feels a bit geeky (in fact, I refuse to do it) but those people do it all the time as part of their job.

[ThomasG]

This is my current bulking diet. I've only gained 1-2lb during the last 3 weeks I've been on it, but its hard as hell for me to gain weight. Probably cause I do too much cardio, idk

1st meal - 9 eggs (9 white, 1 yolk) and oatmeal with milk
2nd meal - 1 chicken breast and brown rice
3rd meal - tuna sandwich, granola bar covered in peanut butter, 1 banana
Postworkout protein shake (double scoop) with milk
4th meal - 1 chicken breast and brown rice
5th meal - 1 chicken breast (or 1/3lb of ground beef) and brown rice
6th meal - ½ container of cottage cheese

snack on baby carrots throughout the day and drink a gallon of water

Nice. Make those homemade protein bars I posted up. That will add an extra 1000 calories.

[bluecar]

Don't you go to a gym? If so, they have people that do that sort of thing at every gym I have ever been to. I know it feels a bit geeky (in fact, I refuse to do it) but those people do it all the time as part of their job.

There is a fitness center at work, but there is no way I am going to try to measure myself there. I can do that shit at home.


I am not trying to become he-man or some shit...just get physically fit. I have too much flab in my face, chest, and stomach. I don't care if it turns to muscle, just as long as it goes away.

[Roadtrippin']

There is a fitness center at work, but there is no way I am going to try to measure myself there. I can do that shit at home.


I am not trying to become he-man or some shit...just get physically fit. I have too much flab in my face, chest, and stomach. I don't care if it turns to muscle, just as long as it goes away.

I know, but it's a good way to get an idea as to what is working and what is not.

Honestly though, I never did it back in the day.

[bluecar]

I know, but it's a good way to get an idea as to what is working and what is not.

Honestly though, I never did it back in the day.

Well, I don't really have a goal for chest/biceps. I guess "physical fitness" is too vaugue of a goal. Perhap I should say 50 pushups or something.

[pl8er]

Great additions to your diet for sure!

And 9 eggs is easy....I eat a dozen on the weekend (every saturday morning my wife makes me a dozen eggs, puts cheese on them 4 pieces of toast and some tea)

[bluecar]

Great additions to your diet for sure!

And 9 eggs is easy....I eat a dozen on the weekend (every saturday morning my wife makes me a dozen eggs, puts cheese on them 4 pieces of toast and some tea)

Just couldn't see me eating 9 eggs...I eat 3 and am full.

[Sex Cells]

Paul Newman ate 50 and he was like 40 at the time.

[pl8er]

Just couldn't see me eating 9 eggs...I eat 3 and am full.

I'm sitting here eating a bowl of honey nut cheerios currently.

I wouldn't recommend that many eggs. Too much cholesterol. But I love eggs :D

[Sex Cells]

I'm sitting here eating a bowl of honey nut cheerios currently.

I wouldn't recommend that many eggs. Too much cholesterol. But I love eggs :D

I like how they say cheerios are great for your heart.

[pl8er]

I like how they say cheerios are great for your heart.

Me too...they are yummy too.

[Sex Cells]

Me too...they are yummy too.

Salt flavored cereal. How couldn't it be great for you?

[pl8er]

Salt flavored cereal. How couldn't it be great for you?

If you try to tell me salt isn't good for me I will hunt you down and rip out your spleen.


YOUR FUCKING SPLEEN! Salt is my best friend.

[junior]

Wow!!! I'm off the sight for a couple days and miss all the action! There is a lot of good and not so good info being given out. First off we need to know EXACTLY what your ideal goals are. You say you want to get rid of the flab, but don't want to lose weight. Kinda tough to do. That's like walking forward and running backward at the same time.

A lot of the flab could be from the results of not eating enough complex carbs. Your body stores carbs in the muscle in the form of gycogen. This storage of glycogen makes your muscles full and hard. When your body isn't storing gycogen, you get a soft and flabby look to yourself. This is a big part of bodybuilders getting ready for shows. They will decarb(not eat any complex carbs, just fiberous carbs) for 4-7 days about 7-10 days before their show. This makes the body use all the gycogen storages up for energy. They look very soft and flat. Then about 3 days before their show they will start to introduce complex carbs back into their system(mainly baked potatoes and rice). Since their body has been starved of complex carbs for so long, their muscles absorb the carbs like a sponge and begin to give the muscles the tight, hard, pumped look you see on stage. Because they are being engorged with carbs, the muscles tighten against the skin, and makes it look very thin.

Now I'm not saying that this could be the only thing that is happening, but it could be a good part, especially if you run and are active a fair bit. You're burning up so many calories in carbs but not giving your body enough to replenish it.

Another factor to take into consideration is the ratio of carbs to protein. Your body is like a two stroke engine. If you don't have the right ratio of gas to oil, it doesn't burn efficiently. Your body is the same way. If you don't give it the proper ratio of carbs to protein, it won't burn efficiently. Now there are different ratios for mass building and for weight loss, so it depends on what you are going for on which ratio you should choose.

Eating 6-8 meals a day is the best way to go. Pl8er is right in that it will increase your metabolism naturally. Hot sauce isn't always a bad thing either. Anything spicy will naturally increase your metabolism as well. I myself eat 6000 calories on the days I don't train and 8000 calories on the days I do train, and I lose weight on that because I've built my metabolism so high and because of how active I am during the day.

You being hungry right after your workout is actually a good thing. Your muscles are starving for nutrients right after your workout. Feed them a good protein source(protein shake to replenish the muscles) with a simple carb(juice or some fruit to spike your insulin levels) within 15 minutes of your workout and then eat a full meal about an hour after. Your muscles will absorb the calories more efficiently and replenish the muscle tissue better and not store the calories as fat.

I know this is a shit load to read, so I will stop here for now. To anyone how read it all congrats! lol. If any one has any guestions feel free to PM me.(as always)

And yes deerhunt, your nutritional plan will be done for you tomorrow, I promise. Lol.

[bluecar]

Today's run was a lot slower but more what I expect...9:14. I woke up hella tired because I stayed up too late and I worked out yesterday. I am not counting this mile a morning as working out, but just something to kick start my day.

Junior -- I have this:
http://planters.com/bignutbar/

to eat in the morning and I can add juice with no issue.

The thing is, my breakfast doesn't occur until nearly 2.5 hours after my workout (because it isn't open and part of it is a commute). Is that a bad thing?

This bar has more protein in it in one serving than I normally eat in a day, perhaps that is the cause of the flab, severe protein deficiency?

[pl8er]

Today's run was a lot slower but more what I expect...9:14. I woke up hella tired because I stayed up too late and I worked out yesterday. I am not counting this mile a morning as working out, but just something to kick start my day.

Junior -- I have this:
http://planters.com/bignutbar/

to eat in the morning and I can add juice with no issue.

The thing is, my breakfast doesn't occur until nearly 2.5 hours after my workout (because it isn't open and part of it is a commute). Is that a bad thing?

This bar has more protein in it in one serving than I normally eat in a day, perhaps that is the cause of the flab, severe protein deficiency?

Although consistency should be a longterm goal (or improvements) don't expect everyday to be a great run. Just like lifting, you have good and bad days. I think the key to that is learning exactly what causes those (when you can). Obviously eating shit, not sleeping, etc will all lead to lower output days.

By not eating until 2.5 hours later, do you mean that you eat nothing until then? Or you eat a snack and then workout and then go and eat later at work?

[Roadtrippin']

Although consistency should be a longterm goal (or improvements) don't expect everyday to be a great run.

In fact, there is no reason for each run to be an attempt at your personal best. I don't think there is anything wrong with consistently running at a good comfortable pace. Your run for speed will improve without you even realizing it.

[tapout]

In fact, there is no reason for each run to be an attempt at your personal best. I don't think there is anything wrong with consistently running at a good comfortable pace. Your run for speed will improve without you even realizing it.

I wouldnt even time myself but once a month. Use yesterdays run as your base. Now run for a month without time and then time yourself. Your results will help build confidence as well.

[Roadtrippin']

I wouldnt even time myself but once a month. Use yesterdays run as your base. Now run for a month without time and then time yourself. Your results will help build confidence as well.

Good advice IMO. I always found that the most imortant thing with running is getting out there consistently. If you do that your time will, without question, improve.

[ngsm13]

Flip, you're basically descri**** how I feel... and how I eat...

Let me know when you figure it out...

nG

[Spider Monkey]

****

[Spider Monkey]

LMMFAO!

[bigtoyota479]

wat

****

HAHAHAH!! Take that, Microsuck.

[ngsm13]

****!

lol

nG

[tapout]

****

[tapout]

that'll teach'em.

Thats absolutely hilarious.

[bluecar]

Although consistency should be a longterm goal (or improvements) don't expect everyday to be a great run. Just like lifting, you have good and bad days. I think the key to that is learning exactly what causes those (when you can). Obviously eating shit, not sleeping, etc will all lead to lower output days.

By not eating until 2.5 hours later, do you mean that you eat nothing until then? Or you eat a snack and then workout and then go and eat later at work?

I don't eat anything until after my run until the cafeteria opens.

I wouldnt even time myself but once a month. Use yesterdays run as your base. Now run for a month without time and then time yourself. Your results will help build confidence as well.

I can do this. Is it okay to just run M-F?

Flip, you're basically descri**** how I feel... and how I eat...

Let me know when you figure it out...

nG

I doubt I will. It's just baby steps at this point.

[Roadtrippin']

Flip, back when I ran I never felt that twice a week was enough. Actually, on those weeks that I ran less than 3x I felt as though I was maintaining at best.

Now, I can't speak as to how that fits in with your overall fitness goals, but as far as running in and of itself that is what I found personally. For what it's worth.

[Roadtrippin']

And what I mean by fitting in with your overall fitness goals, I believe there is a school of thought that too much cardio hurts your efforts at building muscle mass, which is what I think you may be after. Let's hear one of the guru's thoughts on that.

[bluecar]

Flip, back when I ran I never felt that twice a week was enough. Actually, on those weeks that I ran less than 3x I felt as though I was maintaining at best.

Now, I can't speak as to how that fits in with your overall fitness goals, but as far as running in and of itself that is what I found personally. For what it's worth.

Monday through Friday is 5 times. I am taking the weekends off.

And what I mean by fitting in with your overall fitness goals, I believe there is a school of thought that too much cardio hurts your efforts at building muscle mass, which is what I think you may be after. Let's hear one of the guru's thoughts on that.

It's not so much muscle mass, it's more like a look of fitness. I see these other guy accountants and finance people...they look like they are scared of their own shadow and a strong wind will bring them to their knees. I don't want to be like that, so I am trying to start getting into shape so I can move about well. It's hard to explain really.

[bluecar]

I have developed a "strength" goal to go along with my cardio goals.

I would like to be able to do one pullup. Currently, I can do zero.

[tapout]

I can do this. Is it okay to just run M-F?



Knowing your work schedule, Ill say thats fine.

Optimum would be M-W, off Thursday, run Fri and Sat, Sunday off. But I know you like to partake in the fermented beverages on Friday night so I wouldnt recommend that.

[Roadtrippin']

Monday through Friday is 5 times. I am taking the weekends off.



It's not so much muscle mass, it's more like a look of fitness. I see these other guy accountants and finance people...they look like they are scared of their own shadow and a strong wind will bring them to their knees. I don't want to be like that, so I am trying to start getting into shape so I can move about well. It's hard to explain really.

I am pretty sure I know what you ae talking about, I just don't think you give me enough credit. (You never have).

Seriously, I think when you hear me say build muscle mass you think that I am thinking that you want to look like a pro wrestler. I don't.

I have heard you say that you want to get rid of a little flabbiness. IMO the best way to do that is gain some more muscle.

[bluecar]

I am pretty sure I know what you ae talking about, I just don't think you give me enough credit. (You never have).

Seriously, I think when you hear me say build muscle mass you think that I am thinking that you want to look like a pro wrestler. I don't.

I have heard you say that you want to get rid of a little flabbiness. IMO the best way to do that is gain some more muscle.

I always discount other's ability to understand when I lack confidence in my ability to describe. I give you more credit than you think I do....I just don't reply.

Perhaps you are right...sometimes it's hard to see the forrest because of the trees.

[Mr. Shickadance]

9 eggs, shit. I can barely eat 3.

nah it's easy, I scramble them with a bit of ketchup

Nice. Make those homemade protein bars I posted up. That will add an extra 1000 calories.

indeed, I'm gonna have to try it next week

[bluecar]

Ran my 1.5 mi marathon 4 seconds faster than last year.

[pl8er]

Ran my 1.5 mi marathon 4 seconds faster than last year.

Excellent! How many runs per week are you planning?

[bluecar]

Excellent! How many runs per week are you planning?

The running I do daily is besides this.

I plan to run M-F for 1 mile.

I am sore as shit though...from running and lifting. Tapout suggested a day of rest, but I fear..."a day of rest" will become an excuse to not run.

[pl8er]

The running I do daily is besides this.

I plan to run M-F for 1 mile.

I am sore as shit though...from running and lifting. Tapout suggested a day of rest, but I fear..."a day of rest" will become an excuse to not run.

Rest is just as important as exercise. Just as sleep is important. You heal when you sleep and your body is over trained without taking a break.

Don't go crazy or you may just hurt yourself.

[bluecar]

Rest is just as important as exercise. Just as sleep is important. You heal when you sleep and your body is over trained without taking a break.

Don't go crazy or you may just hurt yourself.

Maybe I will just consider mowing the yard tommorrow exercise. After I mow, it's probably about a mile.

[pl8er]

Maybe I will just consider mowing the yard tommorrow exercise. After I mow, it's probably about a mile.

Remember to continue your food intake on your off days. And hydration is your best friend. LOTS O WATER

[bluecar]

Remember to continue your food intake on your off days. And hydration is your best friend. LOTS O WATER

That will be very hard. On weekends, I get to doing stuff and sometimes I forget to eat.

[bluecar]

Took 2 days off after relay because body was sore and I was hoping for recovery. I ran this morning and I still hurt.

[pl8er]

Nothing wrong with days off man. Body is trying to adjust to what you are doing to it. Just really try to keep your meal schedule.

[bluecar]

Will do on the meal schedule. Work is easy because I have outlook. I may have to get something on my phone.

[pl8er]

Just set reminders for a week or two. After which your body will remind you that it is time to eat. I always find people don't want to eat. Later you will just be very hungry at your regular eating times.

[Toasted1]

Will do on the meal schedule. Work is easy because I have outlook. I may have to get something on my phone.

If you get free texts now just setup Google calendar to remind you when to eat and it will send you a text each day at 7:00am, 10:30am, 1:30pm etc.

[bluecar]

If you get free texts now just setup Google calendar to remind you when to eat and it will send you a text each day at 7:00am, 10:30am, 1:30pm etc.

No free texts, but I can set an alarm on my phone.

[bluecar]

I find great difficulty in finding juice that's not from concentrate.

[Goremageddon]

i need to start doing the same shit

[bluecar]

Tomorrow, I am going to make a list of all the machines I can use and when they are available so maybe we can create a workout routine.

The running seems to be working okay, as well as the diet (weekends still sketchy, but I think I can work them out).

I have been looking at the bodybuilding forum and it seems like I am the only one who choose beer as a cheat meal.

[Goremageddon]

Tomorrow, I am going to make a list of all the machines I can use and when they are available so maybe we can create a workout routine.

The running seems to be working okay, as well as the diet (weekends still sketchy, but I think I can work them out).

I have been looking at the bodybuilding forum and it seems like I am the only one who choose beer as a cheat meal.

lol @ beer.

[Captain Ahab]

I have been looking at the bodybuilding forum and it seems like I am the only one who choose beer as a cheat meal.

Theres one good thing about cheat meals...

The longer you are on your diet, the less you crave them..At least thats my case..I haven't had a cheat meal in at least 2 weeks.

[pl8er]

how are you doing with the multiple meals a day?

Keeping up with it? Have you noticed a bit of increase in weight then a decline?

[bluecar]

how are you doing with the multiple meals a day?

Keeping up with it? Have you noticed a bit of increase in weight then a decline?

Doing well except on weekends. I am usually out and about....so it's a little hard.

No increase/decrease in weight...however that flab I mentioned is decreased and I catch myself looking in the mirror at myself a bit more. I still have a little more flab than I want, but I can see this working a little bit so I will continue.

I cannot just run without timing myself. However, what I measure is not really the time, but more about running without stopping.

Thanks for the advice/encouragement.

[bluecar]

Also, I was at a friend's house and was telling him about my AM runs. He didn't think I could make it a mile without stopping (which is why we never could run together before) and I busted out 1.2 mi and I think he was more tired than I was.

I want to continue my AM runs just in case he starts making excuses I don't want to ruin my routine. Is it bad to do both an AM and PM run? I don't want to mess up what I have going for me.

[pl8er]

Also, I was at a friend's house and was telling him about my AM runs. He didn't think I could make it a mile without stopping (which is why we never could run together before) and I busted out 1.2 mi and I think he was more tired than I was.

I want to continue my AM runs just in case he starts making excuses I don't want to ruin my routine. Is it bad to do both an AM and PM run? I don't want to mess up what I have going for me.

No...your body should adjust to the schedule although I believe you will find your PM runs slightly more difficult as this isn't what you are used to. But that is how the body works. Try doing a lifting routine around the same time all the time then go in at the totally opposite time using the same weights. It will be very difficult. The body adjusts well to demands and remembers the schedule.

And seriously man :clap: way to make a plan, and stick to it!! Results should be pretty immediate for a bit then you will plateau but don't loose heart, when that happens just ask (and know it is expected) and we can make a few changes to keep you achieving results and seeing results.

[bluecar]

I have a list of all available machines.

[bluecar]

Here is list:

CX119 Glute Trainer
Hip Abduction/Adduction
Seated Leg Curl
Leg Extension
Kneeling Leg Curl
MTS High Row
Lat Pulldown
MTS Row
CX210 Back Extension
Abdominal Crunch
S100 Standing Calf
CX122 Super Leg Press
CX108 Super Leg Curl
Selectorized Chin and Dip (Weight-Assisted Pullups/Dips)
CXi 280 shoulder press
CXi 322 Lateral Raise
Incline Press
CXi 262 Chest Press
S504 Seated Pec/Rear Delt
Tricep Extension
CX410 Arm Curl
CX420 Tricep Press
CX220B Seated Ab
Viper Rope Climber MK-000760

[Jamesypoo]

Damn. All I currently have is a pull-up bar.

[Mr. Shickadance]

Kinda sounds like my college's rec center that I used to go to. Only thing that made me stop going there was that we had to use a Smith Machine instead of a squat rack and deadlifts and power cleans were forbidden. :fu:

[Captain Ahab]

we had to use a Smith Machine instead of a squat rack and deadlifts and power cleans were forbidden. :fu:

Thats pretty friggin gay!

[Sex Cells]

Damn. All I currently have is a pull-up bar.

The best.

[Toasted1]

Here is list:

CX119 Glute Trainer
Hip Abduction/Adduction
Seated Leg Curl
Leg Extension
Kneeling Leg Curl
MTS High Row
Lat Pulldown
MTS Row
CX210 Back Extension
Abdominal Crunch
S100 Standing Calf
CX122 Super Leg Press
CX108 Super Leg Curl
Selectorized Chin and Dip (Weight-Assisted Pullups/Dips)
CXi 280 shoulder press
CXi 322 Lateral Raise
Incline Press
CXi 262 Chest Press
S504 Seated Pec/Rear Delt
Tricep Extension
CX410 Arm Curl
CX420 Tricep Press
CX220B Seated Ab
Viper Rope Climber MK-000760

lol did you walk around with a pen and paper to get that or just pull it off a website?

[Sex Cells]

Remember to continue your food intake on your off days. And hydration is your best friend. LOTS O WATER

http://www.philosophyofimage.com/wp-content/uploads/2009/04/demotivational_hydration_key_to_marathon_training.jpg

[junior]

Doing well except on weekends. I am usually out and about....so it's a little hard.

No increase/decrease in weight...however that flab I mentioned is decreased and I catch myself looking in the mirror at myself a bit more. I still have a little more flab than I want, but I can see this working a little bit so I will continue.

I cannot just run without timing myself. However, what I measure is not really the time, but more about running without stopping.

Thanks for the advice/encouragement.


Good to hear man. Keep up the good work. Trust me when I say, when you start to see results, you start to get addicted! The best advice I can give you is keep things simple and basic. Too many people make fitness complicated and don't get the results and get frustrated. If you need a hand with a routine or meal plan, let me know, I'll help out as much as I can.

[bluecar]

lol did you walk around with a pen and paper to get that or just pull it off a website?

I walked around when a pen. People thought I was taking inventory, I suppose.

[bluecar]

Good to hear man. Keep up the good work. Trust me when I say, when you start to see results, you start to get addicted! The best advice I can give you is keep things simple and basic. Too many people make fitness complicated and don't get the results and get frustrated. If you need a hand with a routine or meal plan, let me know, I'll help out as much as I can.

Thanks. The only thing I am finding that's really improving is "time until I run out of breath" and "time to normal breathing" after the run. For some reason, I can't break the 9 inute mark anymore, but I keep adding on stuff.

[pl8er]

i have 0 stamina..... what can help


guess i should quit smoking

Stamina builds up as you 1. clean out the shit from your body 2. do more things that make your body decide it needs to generate more energy.

Those are the natural answers.

[tapout]

Theres one good thing about cheat meals...

The longer you are on your diet, the less you crave them.

This. But Every Sunday is cheat day for me.

Usually a country buffet.

[pl8er]

yea i know i have 0 energy also.

i need to drop some weight as ive gotten so fat i got like 15 stretch marks on my stomach.

i was sitting around 180-190 all the time all the way up untill this spring then i just started gaining mad weight (from a medication) and i just havent felt the same since. im around 223 right now. 6 foot.

i just decided to start watching my intake of calories, gonna look into doing more excersices and stuff. i liked deerhunts schedule.

i got a bowflex and some bikes with a nice penninsula (about 26miles around) that i can go ride my bike for a little cardio. but i think someone was saying walking first, then trying jogging/running it after awhile is prolly better.

any info?

I'd be more than happy to give you some hints, establish some plans, etc.

First off, try getting out and walking twice a week for a set distance (time is not as important imo).

You do that for 2 weeks and you have established your desire to actually do this. I'll help you as much as you want at that point.

[tapout]

Flippers, might I suggest slowing down your run and going for 30 minutes. Nevermind the distance. Do this twice a week along with three 1 mile runs. It will build some endurance and will help in your overall in your quest for the fastest mile.

Do this on T and Th.

[bluecar]

Flippers, might I suggest slowing down your run and going for 30 minutes. Nevermind the distance. Do this twice a week along with three 1 mile runs. It will build some endurance and will help you overall in your quest for the fastest mile.

The problem is I know I can do up to 1.2 mi. I figure if this continues to go well (and I stick with it) I will move up to 1.5 mi in 2 weeks with the PM run and by next month be doing two 1.5 mi per day.

I see what you are saying and agree. But if I do too much too fast or don't feel confident, I won't finish or at least feel like I did my best. I think even though I am getting good at the 1 mi runs, I still need them to keep me confident.

[pl8er]

Tapouts point is valid. Bluecar is inspired by the clock though. So him making improvements out there keeping him going.

[tapout]

Tapouts point is valid. Bluecar is inspired by the clock though. So him making improvements out there keeping him going.

building endurance will help his clock time in the long run(no pun) though. :crap:

[bluecar]

Well, it looks like we have a draw.

When running with my friend in the PM, we don't keep time. Today, we ran 1.5 and it wasn't bad at all. Tomorrow he wants to run 2.2. I am not sure if I can finish, but I think my friend being there to call me a bitch if I don't well help me finish.

Is there anything I can do to keep my side / liver from hurting? I get this pain on my right side. Sometimes it goes away, sometimes it doesn't.

[tapout]

Youre getting dehydrated.

[bluecar]

Youre getting dehydrated.

My friend suggested I eat a banana. I thought he done switched to the other team.

Good...I can easily do something about that. I thought my body was hurting from lack of booze. It is so hard to not drink during the week.

[pl8er]

building endurance will help his clock time in the long run(no pun) though. :crap:

Na man, don't get what I said wrong. You are DEAD ON right! But his motivation comes from seeing improvements currently. Once he has adapted to fitness, aligning more to what will help him in the long run should be a focus (in my opinion). For now, whatever keeps him going is key.

[bluecar]

Also, todays lift didn't take very long at all, but I ran out of energy half way through and just struggled though the last couple sets.

High Row....4x10 MW 80lbs
Incline Press.....4x10 MW 60lbs
Arm Curl.....3x8 MW 45
Weight Assisted Pullup....1x4 70lbs (You are lifting body weight less your setting, thus I was lifting 110)
Chest Press 4x8 70lbs

[pl8er]

Well, it looks like we have a draw.

When running with my friend in the PM, we don't keep time. Today, we ran 1.5 and it wasn't bad at all. Tomorrow he wants to run 2.2. I am not sure if I can finish, but I think my friend being there to call me a bitch if I don't well help me finish.

Is there anything I can do to keep my side / liver from hurting? I get this pain on my right side. Sometimes it goes away, sometimes it doesn't.

+1 to tapouts comment. You are not fully hydrating. Also, you need to figure out if its not stretching too.

Here is a runners tip. If you get a side splint...continue your run but push 2 fingers up under your ribs slightly (right on the side that hurts like your trying to get under the rib cage) Push your lips together and try to make a tug boat like sound or a raspberry. It will go away a bit after that

[bluecar]

So, running the 2.2 tomorrow....good idea or bad?

What's going to happen he is going to want to run further and further.

[tapout]

So, running the 2.2 tomorrow....good idea or bad?

What's going to happen he is going to want to run further and further.

I would do it but not run in the morning. And dictate your own pace.

Too much too soon is not a good thing.

[bluecar]

I would do it but not run in the morning. And dictate your own pace.

Too much too soon is not a good thing.

I don't want to lose my routine of the morning run. I am telling ya, it really keeps me up during the day. Instead of being tired/drowsy driving to work, I am up and ready...start my work day ready instead of tired. I hope you understand...I don't really want to lose that morning energy.

[tapout]

I don't want to lose my routine of the morning run. I am telling ya, it really keeps me up during the day. Instead of being tired/drowsy driving to work, I am up and ready...start my work day ready instead of tired. I hope you understand...I don't really want to lose that morning energy.

I do understand. The morning cardio is the best. Im just saying that at your experience level(just starting) i would do one or the other and you seem to like running with a partner as well.

[bluecar]

I do understand. The morning cardio is the best. Im just saying that at your experience level(just starting) i would do one or the other and you seem to like running with a partner as well.

I don't seem to feel the effects of it though to be honest. By the time 2pm rolls around, I don't think anything of the run. I maybe I should just try it and see. My body seems to be adapting pretty good to the running, at least while I am running. Legs feel like lead for a while afterwards, but my body seems like it can do it.

Personally, I'd rather wait a week before trying the 2.2.

[Sex Cells]

So Flip, has it improved your confidence?

[tapout]

I don't seem to feel the effects of it though to be honest. By the time 2pm rolls around, I don't think anything of the run. I maybe I should just try it and see. My body seems to be adapting pretty good to the running, at least while I am running. Legs feel like lead for a while afterwards, but my body seems like it can do it.

Personally, I'd rather wait a week before trying the 2.2.

the 2.2 would be close to what I was talking about earlier when I said slow down your run. A 30 minute light jog should be around 2.2 to 2.5.

DO NOT go all out though. Not yet.

[Sex Cells]

I don't seem to feel the effects of it though to be honest. By the time 2pm rolls around, I don't think anything of the run. I maybe I should just try it and see. My body seems to be adapting pretty good to the running, at least while I am running. Legs feel like lead for a while afterwards, but my body seems like it can do it.

Personally, I'd rather wait a week before trying the 2.2.

You're built to run. But don't go overboard.

[bluecar]

So Flip, has it improved your confidence?

Yes, some.

Confident that I can try to do something I think is going to be impossible and actually do it. Not confident enough to run game on a female I never met. Hopefully after a month or so I will be confident enough to make real friends.

[bluecar]

You're built to run. But don't go overboard.

Trying not to....In a perfect situation, he would come over in the morning and we could knock it all out there. I run in the morning for myself...I run in the evening for friendship.

[pl8er]

Yes, some.

Confident that I can try to do something I think is going to be impossible and actually do it. Not confident enough to run game on a female I never met. Hopefully after a month or so I will be confident enough to make real friends.

Strange as I made this comment just a bit ago. You don't have to run game man, just be calm, collected and confident and your good to go. You're working on the confidence everything else just falls in place.

A hoe needs game :shrug:. You looking for a hook-up? If so, then run game...it's very easy.

[bluecar]

Strange as I made this comment just a bit ago. You don't have to run game man, just be calm, collected and confident and your good to go. You're working on the confidence everything else just falls in place.

A hoe needs game :shrug:. You looking for a hook-up? If so, then run game...it's very easy.

In any event, "I'm working on it." is still an appropriate response.

[bluecar]

2.2 mi wasn't as hard as I thought. It did take some help getting through. Mainly neither me nor my friend wanted to be the first to walk.

[bluecar]

Still doing this....

Although I am finally seeing why they call it working out.

[pl8er]

Have you checked stats at all besides the current time on distance? Not always a good thing to do as it could unmotivate, but just curious.

[bluecar]

Have you checked stats at all besides the current time on distance? Not always a good thing to do as it could unmotivate, but just curious.

Not really. I have lost a few pounds, but I hover around 180 anyway.

[Sex Cells]

I'd measure body fat rather than weight. Your body is undoubtedly changing, even if you're not seeing direct results on the scale. Pl8er can explain it better i'm sure.

[Captain Ahab]

I'd measure body fat rather than weight. Your body is undoubtedly changing, even if you're not seeing direct results on the scale. Pl8er can explain it better i'm sure.

This, and take pictures/measurements.

Always enjoy looking at pictures showing how I have progressed.

[Roadtrippin']

I'd measure body fat rather than weight. Your body is undoubtedly changing, even if you're not seeing direct results on the scale. Pl8er can explain it better i'm sure.

Well shit, I think you did a fine job.

[Sex Cells]

asdf

[bigtoyota479]

qwerty

[Sex Cells]

This, and take pictures/measurements.

Always enjoy looking at pictures showing how I have progressed.

Exactly. And the transformation from slob to running stud is even more dramatic than the one from dumb hick, to dumb hick that can catch big fish.

[bluecar]

I don't even know what my body fat % should be. 15% or 20% I'd guess?

Still running....not getting a whole lot faster, but tinkering a bit with my running style. I am starting to lift my legs a little higher, which seems to make for an easier run (like I am gliding) but not getting faster. Plus, my friend is pushing me to run further and further. I admit, 1 mile really doesn't cut it like it did in the beginning.

[Captain Ahab]

I don't even know what my body fat % should be. 15% or 20% I'd guess?

Still running....not getting a whole lot faster, but tinkering a bit with my running style. I am starting to lift my legs a little higher, which seems to make for an easier run (like I am gliding) but not getting faster. Plus, my friend is pushing me to run further and further. I admit, 1 mile really doesn't cut it like it did in the beginning.

I used to have extremely short legs and be fat. Therefore I had a short stride. As I slimmed up my leg length became less apparent. I also took up a longer stride when I ran. And i can vouch that taking up a longer stride may can help you go faster easier. But that is just my experience. Sometimes I take huge strides for the hell of it.

[pl8er]

I'd measure body fat rather than weight. Your body is undoubtedly changing, even if you're not seeing direct results on the scale. Pl8er can explain it better i'm sure.

Actually, I couldn't explain it any better than that right there.

I don't even know what my body fat % should be. 15% or 20% I'd guess?

Still running....not getting a whole lot faster, but tinkering a bit with my running style. I am starting to lift my legs a little higher, which seems to make for an easier run (like I am gliding) but not getting faster. Plus, my friend is pushing me to run further and further. I admit, 1 mile really doesn't cut it like it did in the beginning.

I wouldn't focus on a number honestly. What should it be compared to what it is compared to where it is going are all different. Figure out where it is at then just watch it go down. If that is happening or at least staying close to the same (as long as it is not really high) you are doing the right thing.

I'm holding right around 13.29% lately. I can take it to about 10 if I run on a regular basis.

[pl8er]

I don't even know what my body fat % should be. 15% or 20% I'd guess?

Still running....not getting a whole lot faster, but tinkering a bit with my running style. I am starting to lift my legs a little higher, which seems to make for an easier run (like I am gliding) but not getting faster. Plus, my friend is pushing me to run further and further. I admit, 1 mile really doesn't cut it like it did in the beginning.

If you have spare time in your travels coming up and need new shoes, go downtown to a place called frontrunner (near campus). Best shoe store I've been at. First off, they will make you take your shoes off and walk for them so they can see your foot pattern, then they bring you shoes that they feel are best suited for you (not really about looks to them).

After you try out a few and get some that feel right, they let you go outside and run around the building to try them out.

[bluecar]

Ran 3.2 mi today in a hair less than 33 minutes. For the first time since I began working out, my legs have started to cramp up after running.

DH said (somewhere) than one is suppose to eat 1 gr/lb of body weight. How in the fuck am I supposed to find 180 grams of protein?

[tapout]

2 40g protien drinks.

[sks_lex]

Get a physical job? They have kept me in shape.

[bluecar]

2 40g protien drinks.

Gah....

Between the running, lifting, eating sorry ass yogurt and now protein drinks, I see why people just say fuck it and be fat

[pl8er]

Gah....

Between the running, lifting, eating sorry ass yogurt and now protein drinks, I see why people just say fuck it and be fat

nah man....its about incorporating your needs into daily life. Protein...chicken, eggs, of course protein shakes....

You're still getting going so your in the mode of this is something you have to do....once you are adjusted its something that you will more than likely enjoy to do. Feel like crap when you miss it rather than feel like crap for having to do it.

Also, congrats on the 3.2!! You can now do a 5k! Sign up for one. They are cheap, you get a shirt, a ribbon or something and people cheer you on.

[bluecar]

nah man....its about incorporating your needs into daily life. Protein...chicken, eggs, of course protein shakes....

You're still getting going so your in the mode of this is something you have to do....once you are adjusted its something that you will more than likely enjoy to do. Feel like crap when you miss it rather than feel like crap for having to do it.

Also, congrats on the 3.2!! You can now do a 5k! Sign up for one. They are cheap, you get a shirt, a ribbon or something and people cheer you on.

yeah...I had some steak tonight so that helped.

I suppose. I still have to force myself to do it....I cheat with a coke, or something every now and again. I have been doing good about staying away from the alcohol during the week.

Yeah, I was pretty happy with the 3.2 and addressed something tapout said about getting too lanky with my friend. He kind of understood. We have this long 5 mi thing we'd like to run someday. Having a partner really helps for the long runs. We help each other keep a steady pace and not give up. FWIW, his dad, who is 50, lol'd at our time. He does a 5k in 16 minutes....but he is a for real runner.

[pl8er]

yeah...I had some steak tonight so that helped.

I suppose. I still have to force myself to do it....I cheat with a coke, or something every now and again. I have been doing good about staying away from the alcohol during the week.

Yeah, I was pretty happy with the 3.2 and addressed something tapout said about getting too lanky with my friend. He kind of understood. We have this long 5 mi thing we'd like to run someday. Having a partner really helps for the long runs. We help each other keep a steady pace and not give up. FWIW, his dad, who is 50, lol'd at our time. He does a 5k in 16 minutes....but he is a for real runner.

If you run a race and tell someone you finished and your time...in a week or two they won't remember the time.

[Sex Cells]

Gah....

Between the running, lifting, eating sorry ass yogurt and now protein drinks, I see why people just say fuck it and be fat

LOL

[bluecar]

ran 1.5 mi even on TDY....

but I am drinking alot and not following my diet very well.

[tapout]

attaboy

[bluecar]

Stupid gay ass treadmill, but I found a route this morning.

Street > Treadmill

[bluecar]

I haven't ran in days and have drank at least 100 beers.

[_AnGeL_]

I haven't ran in days and have drank at least 100 beers.

beer FTW!

[Spider Monkey]

I haven't ran in days and have drank at least 100 beers.

I can profect that for you if you want to try out my exercise program.

[bluecar]

I can profect that for you if you want to try out my exercise program.

You will most be most def hapy!

[Spider Monkey]

You will most be most def hapy!

Beat you too it yo.

Shouldn't you be getting laid right now?

[bluecar]

Beat you too it yo.

Shouldn't you be getting laid right now?

Dunno. The sun is still up.

Does fucking count as my workout?

[_AnGeL_]

Dunno. The sun is still up.

Does fucking count as my workout?

yes

[Spider Monkey]

If you do it right, yes.

[pl8er]

If you do it right, yes.

EXACTLY what I was going to write ;)

Just remember that you can fuck longer than you can run so go for the ultra-marathon fuck fest. Bring rubbers....red bull...some type of syrup and a whiffle ball bat (it has a nice feeling against the ass)

[pl8er]

This may be a good thread to start but you need to take some ice cubes, stick them up in the bitch let them melt down a bit put in a straw and blow bubbles.

[Spider Monkey]

:hilarious:

[bluecar]

lo?!

[pl8er]

.....


I'm cereal.

[bluecar]

i feel like tomorrow morning i will be starting all over on my workouts

[Captain Ahab]

You won't be.

In fact, you may be surprised how you do.


I have taken a week off before and felt even better about my workouts when I came back.

[pl8er]

You won't be.

In fact, you may be surprised how you do.


I have taken a week off before and felt even better about my workouts when I came back.

Yep.

Overtraining is worse than taking a break for a couple of weeks.

[bluecar]

Sure hope you folks are right.

[pl8er]

Sure hope you folks are right.

Never underestimate the body.

Even more....will power.

[bluecar]

Never underestimate the body.

Even more....will power.

I failed at the will power after vomiting beer during a morning run.

[Captain Ahab]

I failed at the will power after vomiting beer during a morning run.

:laugh::laugh::laugh:

At least you gave it a go.

[bluecar]

Did my first pull up today. I can do about 1.5.


Still need a solution for afterworkout hunger. I bought some of these protein bars, but they don't seem to help.

[bluecar]

broke 8:30 today. I am sure I can get it under 8 before summer ends.

[bluecar]

Flip, you're basically descri**** how I feel... and how I eat...

Let me know when you figure it out...

nG

I haven't quite yet...but I am working on it. That main thing, like in everything else, is discipline. I ran out in the rain the other day. Did it suck, yes. But I felt I shouldn't mess up the routine. I feel ashamed for all I drank during my week in Columbus.

[Captain Ahab]

Did my first pull up today. I can do about 1.5.

Still need a solution for afterworkout hunger. I bought some of these protein bars, but they don't seem to help.

Congrats!

Brown rice, sweet potato, lots of veggies will help fill you up.

broke 8:30 today. I am sure I can get it under 8 before summer ends.

Nice!

I feel ashamed for all I drank during my week in Columbus.

Uh oh, your getting serious!

I also have remorse after drinking a ton. Make me bust my ass harder the following week.

[bluecar]

Still don't know what's wrong with my left leg. It always hurts during warm up. It's the right tendon? behind the knee.

[pl8er]

Protein shake

2 scoops protein
skim milk (2 cups)
some crushed ice
scoop of ovaltine

to mix it up either
couple scoops of peanut butter
or
whole banana

[bluecar]

WHat to do about hamstring? How do I know if I broke it?

[pl8er]

WHat to do about hamstring? How do I know if I broke it?

Proceed to the healthcare thread.

[tapout]

lulzies

[bluecar]

I ran today and it seemed fine. I think I am not adequately stretching before I run.

[pl8er]

How's it going? Still seeing results?

[bluecar]

How's it going? Still seeing results?

Results in running are leveling off. My friend wants to push himself every run with speed...I want to push myself once a week by distance. We are still working out the details. I haven't been able to wake up early enough for the AM run, but haven't seen much loss because of it.

The yogurt at 10 am is still doing okay. I still hate it, but don't dread it as much. The 2pm nuts/berries hasn't worked. I don't really care too much for mixed nuts. Dried fruit, I like. Just not a fan of nuts.

Lifting is getting better/easier/happier...since I started documenting I have noticed some results. I still cannot get past the first pullup though.

The issue with the legs has to do with stretching. I don't think I am doing a good enough job stretching before running. Trying to be sure to dedicate more time to stretching even though it hurts.

[pl8er]

Stretch before and after even if you just cut both in half.

[bluecar]

Stretch before and after even if you just cut both in half.

Stretching reminds me of sanding...it's a lot of work and boring as shit.

But I guess like sanding, you are wasting your fucking time by not doing it.

[Toasted1]

Throw a little granola in your yogurt if you hate the taste. Helped me some when I was getting used to it.

[bluecar]

I actually need something for the second snack where I am not eating.

I do eat a protein candy bar after my work outs. It just gives me gas....Dunno if it "restores and rebuilds" muscle.

[Captain Ahab]

What protein bar?

And what yogurt are you eating?

I love my Dannon Light and Fit vanilla yogurt...

[IDRIFT]

i hate yogurt...it makes me wanna throw up lol

[pl8er]

or put parts of real fruit in the yogart. I like granola the best.

I put up 355X2 on bench last night and I hurt bad today LOL....tried 365 two different times and failed both...very sad LOL

[Captain Ahab]

I put up 355X2 on bench last night and I hurt bad today LOL....tried 365 two different times and failed both...very sad LOL

Hell yeah! Congrats!

Its funny how people vary as far as their strength goes.
For example, I doubt I could have gotten 355x2 when I benched 365 a year and a half ago. Those online bench press calculators never work for me b/c my 1RM is always higher than what it will say. But it seems i can't get 3-4 reps of what I should with my max.

[pl8er]

Hell yeah! Congrats!

Its funny how people vary as far as their strength goes.
For example, I doubt I could have gotten 355x2 when I benched 365 a year and a half ago. Those online bench press calculators never work for me b/c my 1RM is always higher than what it will say. But it seems i can't get 3-4 reps of what I should with my max.

Thanks! It's taken some serious training to get to this. I do static bench up to 405 and I've used blocks to offset the bounce and train my down more than my up. Crazy thing is after I did the 355 my buddy went (he is 144 and hit 225) and I jumped in at 225 and it was feather light.

[bluecar]

What protein bar?

And what yogurt are you eating?

I love my Dannon Light and Fit vanilla yogurt...

Bar: It says "Pure Protein" on it and they sell it at wal mart for a little over a dollar. It has 20g of protein and 2 g of sugar.

Yogurt: Breyers fat free light.

[Sex Cells]

Thanks! It's taken some serious training to get to this. I do static bench up to 405 and I've used blocks to offset the bounce and train my down more than my up. Crazy thing is after I did the 355 my buddy went (he is 144 and hit 225) and I jumped in at 225 and it was feather light.

I'm around 145 and i do not see myself lifting 225 haha, no thanks.

[Captain Ahab]

Bar: It says "Pure Protein" on it and they sell it at wal mart for a little over a dollar. It has 20g of protein and 2 g of sugar.

Yogurt: Breyers fat free light.

I have had those before. They are meh tastewise.

And i can't stand plain yogurt.

[pl8er]

I'm around 145 and i do not see myself lifting 225 haha, no thanks.

Not seeing and not being able to are very different.

Our only limitations are the ones we impose on ourselves.

[tapout]

Not seeing and not being able to are very different.

Our only limitations are the ones we impose on ourselves.

Dude, have you seen Preston? He's a beanpo.....

I mean, hes ripped, hot, tanned. A total man. He has no limitations. Hes gotta be trollin.

[bluecar]

I don't see myself lifting 225 (I weigh 180) but there is nothing that says I can't. It will just take longer for me to get there than most.

[pl8er]

I don't see myself lifting 225 (I weigh 180) but there is nothing that says I can't. It will just take longer for me to get there than most.

I've seen you in person dude, you can hit 225. Would take 8-12 months tops.

[bluecar]

I've seen you in person dude, you can hit 225. Would take 8-12 months tops.

You think that quickly? I figured I didn't have the genetics to lift that much.

[Captain Ahab]

You think that quickly? I figured I didn't have the genetics to lift that much.

Do a 5x5 program and I agree.

[Sex Cells]

Not seeing and not being able to are very different.

Our only limitations are the ones we impose on ourselves.

Well, i'm setting that limitation right thurr.

Dude, have you seen Preston? He's a beanpo.....

I mean, hes ripped, hot, tanned. A total man. He has no limitations. Hes gotta be trollin.

I am built like a holocaust victim.

[bluecar]

Well, i'm setting that limitation right thurr.



I am built like a holocaust victim.

I gained most of my weight in the past two years. I was weighing around 150 when I was 21. Most of this is from sitting behind a desk.

[Sex Cells]

im almost 150 and i lift stuff for a living. and have decent protein intake, etc. etc. to get to 160 i had to eat an incredible amount and lift quite a bit.

[bluecar]

im almost 150 and i lift stuff for a living. and have decent protein intake, etc. etc. to get to 160 i had to eat an incredible amount and lift quite a bit.

How old are you?

I was in my early 20s when I worked for Lowe's and you keep moving enough to stay somewhat in shape. But if you quit and get a desk job when you are older, your metabolism slows down and you eat more, the pounds do add on.

This is why I made this thread. JP can tell you I was overweight.

[bluecar]

Do a 5x5 program and I agree.

WHat is this?

[Sex Cells]

How old are you?

I was in my early 20s when I worked for Lowe's and you keep moving enough to stay somewhat in shape. But if you quit and get a desk job when you are older, your metabolism slows down and you eat more, the pounds do add on.

This is why I made this thread. JP can tell you I was overweight.

I hope to god that happens. I've ran daily and worked out for years. I want mass.

[pl8er]

WHat is this?

http://www.bodybuilding.com/fun/wotw56.htm

Part 1:
What Is The Best 5x5 Workout? Be Specific. Include Frequency, Sets, Reps, Rest Between Sets, Etc.


To begin with, the principal of 5x5 is obvious, five reps each set for five sets. As for the exercises done, the 5x5 method recommends working each body part at least twice a week. This means compound exercises should be mostly used with a few isolation exercises included to fill in any gaps.

So in order to create an efficient 5x5 program, you want to use compound exercises as much as possible with isolations to only hit muscles that aren't fully worked with compound exercises.

Once you scan Bodybuilding.com's muscle & exercise database and put an efficient combination of exercises into a program, the end result looks like this.

5x5 Weightlifting Program - 12 Weeks:

Body Part Monday Tuesday Thursday Friday
Back Weighted Pullups Bent Over Barbell Rows
Biceps Weighted Chin-ups Preacher Curls
Calves Dumbbell Calf Raises
Reverse Smith Machine Raises Barbell Calf Raises
Seated Calf Raises
Chest Weighted Chest Dip Incline Bench Press
Hamstrings Lying Leg Curls Stiff-Legged Deadlifts
Quadriceps Barbell Squats Barbell Lunges
Shoulders Barbell Military Press
Lateral Dumbbell Raise
Rear Delt Row Front Delt Raise
Lateral Dumbbell Raise
Rear Delt Row
Traps Barbell Shrugs Barbell Shrugs
Triceps Close grip bench press Standing Barbell Tricep Extension
Logs Monday. Tuesday. Thursday. Friday.
Sets/Reps 5 Reps, 5 Sets
Rest ~ 90 seconds between sets.
~ 3 minutes between exercises.
As you can see from the above workout, every muscle is worked in an equal fashion. Isolation exercises are kept to only filling in gaps that compound exercises miss.

Here are some tips that may prove useful when using the 5x5 routine:

[Captain Ahab]

^^^^^^^^^^^^^^^

Helped me bust through my first plateau and had better gains in 10 weeks than I ever had before.

[pl8er]

^^^^^^^^^^^^^^^

Helped me bust through my first plateau and had better gains in 10 weeks than I ever had before.

I do a 5X5 but only once every 6 weeks. In it right now though. I'll usually do 5X3 and start to tapper down to a max weight though.

[Captain Ahab]

Gonna start one here in about 3-4 weeks when I am done cutting.

Can't wait either.

haven't did a 5x5 in almost a year and a half and I keep seeing where one of the best times to put on quality mass is after a cut. Should be interesting.

[bluecar]

I dun know how to do half those exercises.

[pl8er]

Each one you can google or go to bodybuilding.com and see how. They have videos for most everything.

[bluecar]

It seems like the bodybuilding thing runs contrary to my goals. I read most of it and it suggests to not use 5x5 when also doing moderate cardio. I am not sure this is right for me.

WHat has been working the most is going to the gym with a plan to do x, y, and z. Going home and recording it. And then trying to see where I am.

I am also going to the dr about my left leg.

[pl8er]

It seems like the bodybuilding thing runs contrary to my goals. I read most of it and it suggests to not use 5x5 when also doing moderate cardio. I am not sure this is right for me.

WHat has been working the most is going to the gym with a plan to do x, y, and z. Going home and recording it. And then trying to see where I am.

I am also going to the dr about my left leg.

I did high cardio and bodybuilding for about 3 years. Now I made almost no gains in mass but did get cut up all to hell. More than likely why now I can lift a fair amount but put on very little size.

If you know what works though, stick with it. The real goal here is to keep yourself motivated. Some people require switching it up, some require meeting goals. Just user specific imo.

[pl8er]

and every once in awhile you gotta say to yourself

Musha rain dum-a-doo dum-a-da
Musha rain dum-a-doo dum-a-da, hey
Musha rain dum-a-doo dum-a-da
Musha rain dum-a-doo dum-a-da, ya

[bluecar]

???

I am laying off the running until the Dr. looks at my leg.

[_AnGeL_]

so what does getting fit involve?

its something i am thinking about looking into :crap:

[bluecar]

so what does getting fit involve?

its something i am thinking about looking into :crap:

Eating sorry food, quit drinking, and working out.

[_AnGeL_]

Eating sorry food, quit drinking, and working out.

done and done, just need to work out :crap: lol

anyone got any good routines for a beginer?????

[bluecar]

done and done, just need to work out :crap: lol

anyone got any good routines for a beginer?????

I guess it would depend on your goals. That body building forum has some things...nothing for physical fitness...it's all about being heman or some shit.

[_AnGeL_]

i will check it out, really i just want a little more muscle but alot of defenition, look decently sized but very nicely cut.

[bluecar]

I think I found a way to bench. It is a machine, but free weights. There are two bars up the side to keep it stable, but the lifting is all you. ANd if you think you are about to kill yourself, you can spin the bar and it catches.

I benched 135 x 4... 2 sets.

I think I should get to my body weight by the end of sept.

[tapout]

I think I found a way to bench. It is a machine, but free weights. There are two bars up the side to keep it stable, but the lifting is all you. ANd if you think you are about to kill yourself, you can spin the bar and it catches.

I benched 135 x 4... 2 sets.

I think I should get to my body weight by the end of sept.

I dont use it much but I prefer this to a cable machine. Good job.

[pl8er]

smith cage machine.

Be very careful with your wrists.

[bluecar]

I dont use it much but I prefer this to a cable machine. Good job.

My friend said the cable machine doesn't tell you the true weight and only a real bench can do that. I can tell the difference though. This is a little tougher.

I think I will use this until I feel more comfortable with weights. I am afraid I am going to hurt/kill myself.

The bench thing can incline or be flat. Are those different exercises that work different muscles?

[bluecar]

http://www.body-masters.com/bmsi/plate_loaded/plate_images/BE218A.jpg

[pl8er]

Yep. You can do shrugs, incline bench, decline bench flat bench military press. Lots you can do.

[bluecar]

Yep. You can do shrugs, incline bench, decline bench flat bench military press. Lots you can do.

What is?

Cannot do decline as the seat doesn't decline, only inclines?

[pl8er]

http://kirk360.com/HT-Training/military_press.jpg

cant move the chair?

[bluecar]

http://www.youtube.com/watch?v=JBeN1pPBkwc

This guy doesn't move it behind his head, he does it in front of his head.

I can do the MP.

The seatback goes from 180* to 90*.

[bluecar]

Also, should I increase the weight with each set or no?

Currently on the cable machines, I go up to the next bar each set...is that the best or should I keep the same weight?

[pl8er]

Also, should I increase the weight with each set or no?

Currently on the cable machines, I go up to the next bar each set...is that the best or should I keep the same weight?

you should keep mixing it up. Some weeks go up a bar for 10 per set some weeks do low weight and lots of reps. Some weeks warm up and go for a max of 8. If you get to 8 go up more till failure.

[pl8er]

If you are going to go for heavy weights on a smith machine...just set the safety (usually red) and don't twist to lock when done....high weight is far more likely to damage your wrists

[bluecar]

I got to 155 on the bench thing....only 2 times.

For some reason, I was doing the hip adduction machine and it hurt my penis.

[jesus]

You shouldn't put your penis inside the machine. :fyi: