Getting in shape 2008 / 2009 / 2010

[Trailabite]

Tomorrow is banding day - I have to be at the Dr. office at 7am.

goodluck man! Keep us in the loop

Thanks! It's already started. I had to go on a liquid diet to make my liver smaller starting on the 14th and I lost 12 pounds just on that.

[Trailabite]

Banded.

[ghostdancer308]

  {toast}

[TJ-xtreme]

Well, I guess it's never to late to get in on this topic.

I got a gym membership at Lifetime Fitness last month. Started out weighing 170 with a body fat percentage of ~15% and benching 115 at 4 sets of 8-10 and 1 set of 4.

4 weeks later, Benching 155 at 4x8-10 + 165 at 1x4, weighed in yesterday at 178 and dropped down to a body fat rating of ~8%
My goal is to weigh 190-195 with about 3-5% body fat...

I rotate arms/chest/shoulders, lower body, and back/core, each day and then take one day off. I go down and shoot some hoops for cardio after lifting and run about 3 miles twice a week. I always take creatine and eat 2-4 boiled eggs depending on my appetite before workouts, and a protein shake (~40g protein) and glutamine after workouts. All this accompanied by a concious diet (making the decision to have a chicken sandwich instead of a burger,having a protein bar instead of a snickers, etc.) has really shown me great results so far. I'll keep posted with my results as time goes by...

[ghostdancer308]

TJ-Ex, if you can increase your intake of protein.

[urdaddyjeep]

Glen loves his protien.... 3:)

[TJ-xtreme]

TJ-Ex, if you can increase your intake of protein.

At this point I'm taking in anywhere from 80-100+ grams of protein a day. I do want to try taking some casien protein at night though to see if it will make a difference....

[Trailabite]

Wow 3 - 5 percent body fat? From everything I have heard this is not safe! Most professional athletes stay between 6 - 13 percent. The only time that I have heard somebody dropping that low in body fat is a body builder during competition and that's only for a week or two. If your between 20 - 30 years of age the ideal body fat is 8 - 19 percent for men. Good luck and keep us posted......

[TJ-xtreme]

Wow 3 - 5 percent body fat? From everything I have heard this is not safe! Most professional athletes stay between 6 - 13 percent. The only time that I have heard somebody dropping that low in body fat is a body builder during competition and that's only for a week or two. If your between 20 - 30 years of age the ideal body fat is 8 - 19 percent for men. Good luck and keep us posted......

A couple years ago I was playing football and was maintaining 4-6% body fat but weighed about 165. I'm planning on reaching the same percentage but about 30 pounds more muscle than I had then...

BTW, Glen, I took your advise yesterday and up'd my protein intake another 50 grams and I feel alot less sore than usual today. Like I said though, I'm wanting to try the casien for while I'm sleeping since it's digests at a much slower rate...

[ghostdancer308]

guys here who have met me(GATR members) will tell you I am not a monster. I am 5'10ish, maybe 200lbs. I am pretty strict with my food while deployed. I take in 4-6 shakes daily, mostly whey. Ideally I try to take in 190-210 grams of protein a day. We live off the economy as well, so I am eating a bunch of oatmeal and hadji food. Now, I have an advantage as far as a gym is concerned. I go about 2-3 times a day. My routine is completely different from any magazine article you will read.

[nashirak]

I'm about to up my workout routine here, as well. I just picked up P90X from a friend, complete with their nutrition guide and workout guide. I have a couple friends who have used this program with great results.

Lately I haven't been doing as much beyond running 2-3 times per week with some other cardio thrown in just to stay active, and I've maintained pretty well. Just want to tone back up and shed some excess body fat.

I'll keep ya'll posted with how this system works.

[ghostdancer308]

cheat day today. Ate 7 kit-kats and a hadji pizza. I feel like sh*t! I am getting reps with 315lbs on bench and I am at 196lbs. Trying to cut 10 more pounds of body-weight. 44 days left! I need a beer or 6!! {toast}