Georgia Trail Riders Forum
OTHER INTERESTS => Getting in shape => Topic started by: Trailabite on November 20, 2008, 12:21:39 PM
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Anyway, as I mentioned in the other thread:
"My plan: I have a 3 mile route staked out. I plan to start off by walking, then adding a jog into the mix, until I can jog the whole 3 miles. Then I will start trying to increase the speed and shorten the time frame. I'm hoping by Christmas I'm able to jog the 3 miles".
Does this sound reasonable?
Plus I own one of those Bow flex machines. I need to remove all of the clothes hanging on it and remove the boxes sitting on the bench and put this thing to use.
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Yes it is. Just listen to your body and do treadmill work as well. Stay injury free. I am here to help you on any issues you might come up with to include diet and supplements. Let me know and good luck! You can do it!
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so i go in for my check up... and the Doc is sending me in for a stress test.... guess i need to either run more or run less...
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Man I don't know... running is already hard to do in cold weather and its even harder to WANT to run when its only 40 out. I consider myself out of shape though and I can run/walk 3 miles (a lot more walking) with a camelbak with about 50 oz of water, cell phone, wallet, keys.
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Yes it is. Just listen to your body and do treadmill work as well. Stay injury free. I am here to help you on any issues you might come up with to include diet and supplements. Let me know and good luck! You can do it!
I'll be taking you up on this!
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yea Glen is big on the supplements i think there is one call Steriods...LOL
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so i go in for my check up... and the Doc is sending me in for a stress test.... guess i need to either run more or run less...
I went in for a check up a few years back and the Dr. requested a stress test during that visit. The stress test didn't reveal anything. I eventually had to go in and have an echo cardiogram done, which was cool looking.
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A gym membership would help with the motivation factor/weather as well. You can link up with a trainer as well and get some pointers from them. Tracy has done this in the past as well. Just remember, it takes roughly 21 days to build a habit. Running is hard for me too. I take off a week and feel like I stepped back a month. I have a 10k in 7 days. Thats my main driving force right now. I am also trying to drop my weight for the holiday binge. I go crazy for the fixings!!
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stop chasin my threads
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stop chasin my threads
Who?
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Glen
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Hahahah!! You and your comments. You should stay out of this thread completely!!lol! There are a few guys in this club that dwarf me. I am a little guy. ;D Besides, you don't need steroids to have the comic book muscularity I have, so quit hating!! hahah!! Remember, our jobs have a bunch to do with our personal fitness. When I was in corrections, I was 230+lbs. I was good for about a minute in physical altercations. But thats what you needed. Now, its back to the commando type stuff. Bodyweight lifting and plyometric workouts. MikeD, you know about this stuff. Its all about endurance and mental toughness. I am still thinking about going back in, so I try to stay close to peak fitness at all times. Just make time for yourself. Trust me, you post whores can find time if it matters to you. So stop chasing my thread you leprachaun in a pink too-too!!LOL!!
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listen i have rucked over 300 miles i under 3 weeks... my last ruck march of the 3rd week was just a tad over 26miles...did it in just about 8 hrs...
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Holy crap! Now MikeD is a gay knuckle dragging mongoloid leprechaun that wears a pink too-too. I think he needs :hlp
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Quit living in the past!! What about now? Do cross-fit. Tell me what you think. Most of the military is implementing this stuff.
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There are a few guys in this club that dwarf me. I am a little guy.
aint that the truth ;D
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Ok Glen, let's look at calories for a minute. On a previous diet I used the method of 60% carbs, 20% protein, and 20% fat to make up the days count. The biggest problem i had was trying to figure out how many calories I should be consuming in a day. I was eating around 1700 cal. a day and my friend who is into body building suggested that I was not eating enough and should be eating around 3000 cal. a day, which I thought was too much, but I did seem to feel better but was not losing much weight.
Also, how many calories do you actually burn from jogging? I realize that's a loaded question but lets set some parameters such as jogging 3 miles at 3 mph. That may be a little slow but were just starting.
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Roughly 100 calories a mile is a good way to gauge it. But, yes, it depends on speed and intesity. Where a bunch of people go wrong to include myself, you do a good cardio session and binge the next meal. You think you earned it because you worked out. Thats a no-no. You buddy is also right, but, he is a bodybuilder. Different lifestyle altogether. These guys try to take in 1 to 1.5 grams of protien per pound of bodyweight. This seems like a ton, but you will have a full feeling throughout the day. I am not bragging but I am going to use myself and what I do. Its just a model. I take in 4-6 shakes a day. I use only a few tyep of supplements and rarely ever do I use fatburners. Your friend has not mentioned that you can take in to much protien and store it as fat if you are not hitting the gym regularly. Bodybuilders try to keep a high balance of nitrogen with all the protien. This is technical, but easy to achieve. Water consumption- this will help you stay full all day as well. I use crystal light to flavor the water. You will feel watery but its just in your head. Its also a natural diauretic. Lastly, I write all my food intake down. Yup, sounds OCD, but you can't BS yourself. Eat strict/healthy for 6 days and on the 7th, have a cheat day. If you crave sweets, eat some, just in moderation. Basically, you are carb deprived and your body needs sugar. Hope this helps, we can get into when and what to take for pre and post workout if you want. Let me know.
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One point I tell people is don't expect to get this thing going and have results right off the bat. It takes time and dedication. Start with 3 times a week of activity for about an hour. Trust me, you will be sore. Work in cardio with lifting if you can. Or do push ups, squats, sit ups in home stuff. Main thing is to stay active! I know sit behind the desk all day but I still go home and try to be active. I also eat 3 meals a day with a snack in between meals so I keep my metabolism high. If you do what so many dumb butts do and stop eating meals then you will get fatter and no results will come. Atleast eat 3 meals a day, good meals, protein, lean meat veggies. I used to be into bodybuilding back when I was full of free time! Worked out 2 times a day, ate 6 meals a day and drank about 6 protein shakes a day with supplemental pills. It was hard for me to gain since I am so tall. Don't go the body builder route. You will end up fat for sure like Glen said. I would suggest a mens health mag since they are about where I am. Lean, and do a good mix of cardio and lifting. Just take it slow in the beginning! Most people give up after less than a month! No results, trust me it is working. Just takes time. I hike, bike, treadmill work in the yard etc. Just be active and eat right.
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When you say shakes are you talking about a protein drink like Syntha 6?
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Ben is right on. Cosistency is key and stay motivated. As for protien, syntha6 and all BSN products are high end. Trust ma, I have a stack of their stuff sitting next to me as we speak. I think protien is protien though. Your body will only process so much of it and the rest you sh** out and fart out-GAS!!! I buy my protien in bulk(10lbs) at a time. I take in whey first thing in the morning, 30 minutes before meals, right after workouts and right before bed. The night time shake usually has casein protien in it. It just burns slower than whey is all. Shakes before meals help with over eating and it seems like these days, you get enough carbs in meals. Limit bready stuff as well.
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Yes dont do the body builder routine... I have been out of the game awhile but in highschool I lived in the weight room. I was 6'5", 255 lbs and an offensive tackle/defensive end. I consumed close to 4000 calories a day, ate 7 "meals" a day but rarely ever did cardio. I need to be as strong as I could for no more than 10 seconds so all my workouts were 8 reps or less, heavy weight and never cardio. I got it to where I could run a mile in under 5 minutes but never went past a mile. I ate a can of tuna every morning (26 grams of protein!), worked out, shake, breakfast, snack, worked out in weight class, shake, lunch, snack, snack, practice for whatever sport I was in season for, dinner, shake after dinner.
Now days I almost suffer a heart attack walking back up the SlickRock trail at Tellico ;D
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Thanks for all of the info guys. I think over the weekend I will put together a plan and a diet and post it for comments.
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{toast}
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Thanks for all of the info guys. I think over the weekend I will put together a plan and a diet and post it for comments.
Let's meet at Wild Wings and discuss it over a few brews! :D {toast}
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The day before river rock on the 1st the doc told me to she wanted to see me around 190lbs I weighed 235 so I was like yeah right. I was eating between 2000-3000 calories a day. I am very active at work so I thought thats what I need but I was wrong. I have been counting calories since then only eating 1800-2000 and I drink over 100 oz of water a day. I had lost 10 lbs last week but I had a bad weekend ate bad had a few beers and gained 5lbs back. I am back on track now and Im going to start jogging after the first of the year to give my body time to adjust to the eating change.
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Thanks for all of the info guys. I think over the weekend I will put together a plan and a diet and post it for comments.
Let's meet at Wild Wings and discuss it over a few brews! :D {toast}
Hey I can eat chicken and drink ice water. Let's go!
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How do I stay in shape? I walk across a very hilly campus every day.
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I keep telling my wife that I am in shape, round is a shape!
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Thanks for all of the info guys. I think over the weekend I will put together a plan and a diet and post it for comments.
Let's meet at Wild Wings and discuss it over a few brews! :D {toast}
Hey I can eat chicken and drink ice water. Let's go!
I keep telling my wife that I am in shape, round is a shape!
LOL! Round! Hahaha. I'm with ya brother.
Tomorrow is our office Thanksgiving luncheon. 80 folks, and the company provides honey baked ham, turkey, and desserts, so everyone brings the good stuff! Candied Yams, Sweet Potato(e)ha souffle, well, you get the picture. I'll have top spurge a little tomorrow!
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Doug, are you close to Norcross? I may have to come at lunch time seeking advice.............................
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Doug, are you close to Norcross? I may have to come at lunch time seeking advice.............................
Working in Suwanee/ Old Peachtree, living up in Dacula.
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{btt}
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{btt}
Bahahaha, ya got me. Bullseye. ;)
But we were! Meeting to talk about getting in shape!
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Hey Chuck-
Look at Military.com. Go to fitness in the left column. Plenty of stuff to read about and motivate you. Here is a typical day for me. This is Nov 20 training log-
0815-protien shake, 3 aminos
0920-Gym-20 min road run
1019-protien shake
1055-BSN Cellmass
1150-Fish, rice. SUCKED!!
1300-stimerex-ES fatburner. I don't advise these!!
1407-BSN No-explode, TRAC NO2 Loader(pre-workout stuff)
1430-Gym-Arms
1520-Gym-18:20 road run
1600-BSN Truemass, BSN Cellmass
1740-Tuna cassarole, noodles-SUCKED
2210-protien shake
This is just 1 day. My bodyweight is 202Lbs. I figure since we spend a ton of time here on the site, I will post up my stuff from time to time. Its easy, but a bunch of people don't care to write their stuff down. I don't when I am there in the US, but here its easy because the food is horrible. I have a 10K on the 27th I am trying to build up for. I am under the gun though with just a few days left. I ran 36 minutes today slow. It felt good. Just take advantage of the motivating feeling when it hits you and include the wife. It helps when you succed, but succeding together is really motivating.
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My weight loss program mostly involves numerous reps of 12oz curls. You should look into it.
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Didn't you come to the lakehouse after that RR gig? I am a pro in 12oz curls and tricep shots!!! {salute}
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No I didn't go, but I saw the aftermath! lol
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Jimmy-
Next time bro!! we gots to do it again! This time we will keep it at the park if thats better for all. I want everyone to have a 12oz curl session!!
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Jimmy-
Next time bro!! we gots to do it again! This time we will keep it at the park if thats better for all. I want everyone to have a 12oz curl session!!
I vote for the park there is not a big lake there well near the camp. ;D
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Hey Glen,
I'm still working on a meal plan. I have a work plan put together. I was going to put it off for another week due to having visitors here for a week and it being thanksgiving week. But, I'm not giving in that easy, I'm going to at least get up and walk my 3 miles tomorrow morning and just watch what I eat this week and then get 100 percent into it the following week.
Oh, by the way, at 202, you're a light weight ;D I weighed myself at work Friday on a digital scale and hit 258 ::) I have never been this f$%^&*n fat and I'm not staying here. According to the Dr. my ideal weight is 175 :P That will never happen but I do hope to get down to at least 200 at a minimum, 185 is my total goal. That means I need to lose 73 pounds. Which is a lot of weight to lose.
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Im glad I dont have to lose that much I only have 40 to cut off.. ;D
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Thats great Chuck! I wish I could be there for both of you guys when it comes to this kind of stuff. I will just have to give you my input from here I guess. The big thing about it dieting is the mental part. Like last night. We finally had some decent food. Steak, fried shrimp, redbeans and rice, mac and cheese. I ate the crap out of it. You just have to make an effort not to do it all the time and control your portions. I have been up since 230am writing a paper. Its 8am now. I am going to do cardio in a bit and start my day. As for 175lbs, man thats low! The old saying muscle weighs more than fat comes into play here. I would say shoot for 225lbs, an attainable goal, but be more muscular. Track your progress and use the way your belt and clothes fit to tell if your changing or not. Shoot me all the questions you have. We can sort it out somehow!!
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i hate you guys.... after thanksgiving my workout starts.. Chuck i would go to wal-mart and get the vest... i have one and man it cuts the weigh... its a 20lb vest you can wear and add and take out weigh when you want... i would start like this.
Base line: walk 3 miles with the full 20lbs vest.. nothing to fast just walk..time it..
day 2-6: take 15lbs out and walk it...time it...
day 7-13: add 5lbs and walk it... dont time it
day 14-20: add 5lbs and walk it again...dont time it
day 21-27: add 5lbs and walk it again..dont time it
day 27-whatever... add the last 5lbs and walk and time it....
Look at your first time and then you last time... see a difference.. also sit-ups suck but you have to do them.. all of them.. crunches, rocky, invert, normal, they all suck but you have to... with sit-ups this is what i do..
normal-20
rocky-20
crunches-20
invet-pass out...ha 20
then i start over this time i go down.. like a stair case
normal-19
rocky-19
crunches-19
invert-19
and so on till i reach 1..
when i do and i havent killed myself i say thats it i'm done F*&ked this I am outta here..
then the next day i do upper body... same thing as with the sit-ups but using upper body
push-up normal-10
diamond-10
wide arm-10
then military bench.. and some other things....
G- you hit muscle fail after 10 12oz curls... work on it PVT... I want to see you hit the goal of 20 12oz curls and dont give me that crap about Jager and Cabo giving you a hard time... Just do it...
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Jager bombs suck!! I have that vest your speaking of. I got out of the back of Muscle and Fitness. Chuck or anyone on here, I will give it to you if you want it!! I have never used it. I was going to walk with Tracy one day i the neighborhood. I put it on and walked out of the room wearing it. I got the,"are you fuc**** kidding me look"? I had to take it off, or I was walking by myself.LOL!!!! So, if anyone wants it, its yours, PM me!!! Dewild, I would love to see you in this get up. You Jer*o**!!hahahah
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Here's a sample of my work out plan that I plan on going 3 times a week on top of the running/walking/jogging. MikieD, unfortunatly I can't do a full sit up. I fractured my T4, T5, and T6 vertebrate back in my Navy days, this is what actually got me out of the Navy. Anyway, I have about 5 to 6 different types of leg lift exercises that I do that are just as, maybe even a little more effective than sit-ups. Reason being they work on the lower stomach muscles that sit-ups seem to miss. I've actually been checking out another exercise for the core section and that is hanging from a bar and keeping your legs straight raising them on a 3 second count up level with your waist, hold 1 second, and then lower on the same 3 second count 10 times. When you get to where you can actually do this then you can take and raise your legs to your head.
Anyway, here's my starter work outs. The numbers in each week represents a different starting order.
[attachment deleted by admin]
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i"ll take it.. mine is like 3yrs old and torn all to hell
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Cool! Its yours. I will trade you a woobie!! I will get it to you when I get in. Its heavy, I have most of the weight increases.
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cool.....
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Looks good Chuck! Just stay consistent and listen to your body. Rest is just as important. Unless your in selection or going through a specialty school, its ok to ease back when there is pain. Know the difference between pain and injury. By the way, did you get all busted up on a jump? Dewild, don't burn your finger cooking luch for those FNG's. You might break my fuc**** heart!!!hahaha
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I wish I was doing something exciting when it happened, But to be honest, I was running PT one morning and was not paying attention and stepped off of a little 6" curb and landed heel first. Everything was lined up just right and crunch!!!!!
But, jumping from a plane sounds better! Or I had too much twist in my hips from a spinning round house but, I still broke the mother f#$%^#r's jaw ;D I wish.
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G- ur an asshole... u know i busted my knee on a jump.... but those that dont know it i tell them i slipped on jello in the kitchen while i was cooking for the hungry... gets girls all the time...
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MikieD, I hear you like those middle aged girls, around 13, 14 years old!
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chunkie that is wong on sooooo many levels... i have a daughter that is 13... wrong wrong sooo many levels....
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Oh yea, to keep this subject on topic ------ I did not start my walking yesterday, it rained for most of the day here and by the time we got home it was too late and I was to tired. So, I plan to start Wednesday now. I haven't had any alcohol and very little soda for about 3 weeks now and it seems that my stomach is not as bloated, that's kind of encouraging.
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chunkie that is wong on sooooo many levels... i have a daughter that is 13... wrong wrong sooo many levels....
Yea, I know! That was pretty low, I guess even for you, ha. Damn dude, how old are you? I thought you had like really young kids.
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dec 1 i am 37... i have a 13yr daughter and in dec i my other daughter turns 1... yea.... yea.... by the time i get out of jail for killing my 13yr olds boyfriend i will have to kill the other one..
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Dang, your almost an old fart!!!!! My daughter is 20 and already married, I thought she was smarter than that but oh well. Just so you know, my son's (the photographer) birthday is on Dec. 1st also, he'll be 14 this year.
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coool that is like the 4th person i know with the same b-day as me...
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I cut running today and won't tomorrow. The 10K is Thursday. I will do that, than lift weights and eat like a fat kid!!!
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yeah i hear you jump on cupcakes like a fat kid likes cake
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So I guess I should get to it as well... I need to lose a few lbs... Really if I could just fit in a 36" waist pants again I would be ok. Right now I am the snug side of 38's.
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I have been as low as a 31' waist but I tend to stay around 32-34 at my heaviest. I was so fat one time I couldn't get my socks on! I had to toss them out front of me, on the floor, and creep into them with my toes. Some of you have heard this story, but its still truth. I never want to be that way again. I figure for the turkey 10k, I will just run for an hour and stop. I have been hitting 5k everyother but long slow distance. And if the hadji;s make turkey loaf, I am going to be pissed!!!
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I was so fat one time I couldn't get my socks on! I had to toss them out front of me, on the floor, and creep into them with my toes. Some of you have heard this story, but its still truth.
I know that feeling, fat, and a hurt back. Damn socks are TOUGH! G-Man, that is really hard to believe looking at you now. I want to see some proof!
needpics
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I feel your pain on the back issue. I visit the chiropractor everytime I come in. The doc tells me I need to quit lifting so heavy, stay away from dead-lifts, which I don't do and squats. I don't do those either. Hey doc, I carry an additonal 45-60lbs of kit on the job!! Maybe thats why my hips are out?Hmmmm! Its been a few year struggle to get where I am at now. Its hard and finding "time" is the main excuse I hear about fitness. Sometimes it takes a doctor to tell you hey, your going to die if you don't do something!! Or, if anything, do it for your kids. Be there for them. I woild have to dig up pics of me back than. It was before the digital age of cameras. My job always dictated my fitness at that time. Big and fat for corrections leaner, more endurance for what I do now. Besides, if Tracy kicks me out, I would not have a hard time finding a new one!! SHUT UP DEWILD!!!!LOL!!!
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what??? .... when i was at your house i saw a fat kid pic... thought he looked alot like you,,... shrimp was good and so was the dirt cake..
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But yeah 36 would be great… it is a lot easier to find 36x36 long jeans than it is to find 38x36L…
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I'm at the point right now that I have to take a deep breath, let it out, hold it, put a sock on and repeat. By the time I get the second sock on it feels like my head is going to explode.
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Oh yeah-
I have been fat. But you work hard and food is the reward. I a,most fell out running to a fight at the Atlanta pen. That was a turning point for me. You just get comfortable and next thing you know, life, a few kids, female lockdown ;D and BAM!!! Your carrying around a backstreet boy. Get a physical and just get motivated. Be smart about it.
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I need to find pics of me when I was younger. I weighed 235lbs when I was 12 and was a gelatinous blob till high school. Funny, now I can't gain to save my life. As long as I am lean and can do what I want I am good. I stay active, that is half the battle.
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Besides, if Tracy kicks me out, I would not have a hard time finding a new one!! SHUT UP DEWILD!!!!LOL!!!
This girl might take ya: :o :o :o :o :o :o
(http://i39.photobucket.com/albums/e170/msage11111/P1011010.jpg)
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Get a physical and just get motivated. Be smart about it.
Right after Thanksgiving dinner!
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I need to find pics of me when I was younger. I weighed 235lbs when I was 12 and was a gelatinous blob till high school. Funny, now I can't gain to save my life. As long as I am lean and can do what I want I am good. I stay active, that is half the battle.
Sorry for the triple posts, but WHAT! You were 225 at 12? Are you serious! I guess we're all going to have to post some childhood pics. lmao!
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No, 235! Yes, I was an orca. I had rolls on top of rolls! And boobs like a playmate! {hooters}
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Hahahah!! thats Afghanistan!! All of that old Russian armor out there. There are ususally landmines out there as well. What site did that pic come from? She is Military I think. She has a hand-mic on her left shoulder and the antenna behind her looks familiar. Gloves, and a Superman hat? Hahahahah!! Good find Doug.
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What site did that pic come from? Good find Doug.
Actually, it's the 'Who here has got the finest wife/girlfriend" thread on JF. Here's a link.
Some jeep guy is married to her! UGAUGAUGA {letseat}
http://www.jeepforum.com/forum/showthread.php?t=219876&page=154 (http://www.jeepforum.com/forum/showthread.php?t=219876&page=154)
he said: "So, not only is my wife a hottie, she's a total bad ***. Here are some pics from her last deployment to Afghanistan."
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I tell you what, I got boxes of that hero gear. I can break it out at the next meeting, suit up or gals, and take pics!!!LOL!! We can start a calendar for our own Tellico trail rescue!!! Doug, market this idea!!!hahahah. Dewild, we can put you in the apron you wear or a too-too. Just reeling you in, post bandit!!!haha
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Ok Chuck- the 10k was put on hold due to an incident. I went ahead and did a tmed 4 miler in 35:42. Slow, but Not to bad. I hit the weights and it was off to the feast!! I ate so much food it was ridiculous. You have to splurge every now and then. I am going back for more food in 2 hours!!! Man, I am full as a tick or Dewild right now!!LOL!!!!
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you just wish you were a tick on me you freakin brown eye bandit... we are deep frying a 22lb turkey today... got mud cake too... man this might kill me...
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You call 4 miles in 35 min. slow. Don't run with me, I would be starting on mile 1.75 at about that time.
Crazy MikieD, deep frying a 22 pound turkey, how big is your deep fryer? I do 10 pound turkey's in mine, it will do bigger birds but 10 pounds is a lot easier to handle. I also cooked a goose last night.
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its the biggest one i found
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So a few of us decided to weigh tonight after evening meal. I weighed 201lbs this morning, I am 210 now !!!hahahahah.
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most of that weight is between your ears...hahahah
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Ghost - what do you do for a living? Only ask because you offered advice on running, working out, etc...
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Its on here somewhere. ;D
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Ghost - what do you do for a living? Only ask because you offered advice on running, working out, etc...
He can't tell us what he does specifically, but he does have to chase people down sometimes and sometimes they chase him ;D
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Gotcha - missed that... hope he catches who he is chasing but does not get caught :)
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I drive a truck for Ecolog. We are responsible for port-a-john clean up here. Its a sh**y job, but it pays well. Its better than being a cook!!LOL!!
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:-X
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Ecolog...the shittiest job on the planet... but it fits him.. he likes to play with someones hose and suck shit out...
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I detect you have the case of the A**? Hahahah. Don't be taking your sh*T out on me. You too can work with me at Ecolog or in the food service industry!!LOL!!!
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nah just a hangover from hell today... Jose and wine and beer is a bad mix... the turkey turned out just fine.. so did the mud cake.. Theresa put icecream on the bottom of it.. I think I gained 10lbs from just 1 piece..
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I feel your pain!! I feel like a polished turd myself. I am not doing sh** today and I will just pick it back up tomorrow. Need to line something up for wheeling and a family night. I got 25 and a wake up!!
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yeah we do....
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That sounds like a good plan.
I can hardly ride 3 mile. hahaha ::)
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Chuck-
Lets hear it. Progress report for the holiday!!!
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Chuck-
Lets hear it. Progress report for the holiday!!!
Ha, there is nothing to report, this week is a total lost. There was just to much going on trying to keep our Belgian friends entertained. But, there has been a little change in plans. Sherry and I went and checked out the new Life Fitness gym located at 85 and Sugar Loaf and signed up. They have a class 3 days a week that we are going to try out. They call it "Total Conditioning". Each class is a 75 minute workout and they combine full-body resistance training with continuous cardio training. Also started our vitamins (Animal Pak) today as well. First class is Tuesday night at 5:45 pm.
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Good to go! It will take 21 days to build a habit/see results. You have to be structured in a diet and excercise program and most of all, don't lose motivation. Find some underlying reason to press on! It will pay off. Stay tough!!
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hmmm if we got enough people wanting to lose some weight we can start a GATR weigh in thread. Every week or 2 weeks we report on weight, how clothes are fitting, fitness improvement.... you know something to help motivate (if needed).
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I am cool with that! I treat fitness like the job, deadly serious! We can do weekly like Jerm said or other bi-weekly reports to include what you did today kind of thing. This will help guys do a log book kind of thing. Here is mine: 11/29: 30 min run, shoulders, good workout. 11/30: chest, arms. 275lbs on incline bench for 3 reps(weak!) right shoulder pain(always). Something like this. Let me know!
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11/27.. 14 12oz curls... weak i know.. 3 shots of Jose.. weak,.. hahhahaha
sorry
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There you go again with nothing to add! I know big A standards have dropped!!LOL!! You come across the fence though, that sh** will change!!! Be ready!!!
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you can try myfitnesspal.com easy way to track your Calories, Cardiovascular, Strength Training.
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Thanks Larry, I will check this out.
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Really go find Larry. I didn't do shi* today. I am just starting to adjust to a sleep schedule and I am now 23 days from getting out of here. I dropped carbs today really low other than 3 pieces of wheat bread. I feel lazy, but in good spirits. Usually when you cut a particular item from your everyday diet, you will feel it. It takes 80 cals alone to run your brain. So you will get a slight attitude usually during the first few days of dieting.
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oooo nooo... The boss brought in a huge thing of butter cookies... the really REALLY good kind... I ate 3 and now I must resist eating more. This morning I dropped the giant Bagel and apple sauce I normally eat for 2 pieces of wheat bread and butter with a thing of apple sauce. Less calories but I still stayed full from it.
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Glen then you should have no excuse... cause brother it only take like 10 for your brain to work... hahahahahhah ;D
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Well my plans for this week have changed again. I'm on my way to Miami and will be there all week. I checked out the motel where I'll be staying and they have new equipment and weights. So I plan on getting up at 5:30 am and something for an hour. Treadmill and some light weights.
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Good to go! If you do anything for yourself, do cardio. You can do push-ups and sit-ups anytime. Here is a pre-workout stack for you as well. It works for me. Take all this 30 mins prior to working out:
BSN NoExplode-1 scoop
CE2 High Definition by MRI
NO2 By MRI
Try this when you get a chance. Let me know. I have been doing this for 2+ years, its worked for me.
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I figure with the Holidays it is a poor time to attempt to lose weight since I LOVE the treats this time of year. My current goal is to maintain the weight not increase it. I weigh 269 per the Wii fit lastnight and I plan to keep it at 269 or below until new years and then it is time to lose it.
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Damn, what are you doing up so early? Anyways, just push through the holidays, because I am the same way. I eat enough for 4 dudes when I get a chance. Most diets and New Year resolutions fall apart around the 24th or 27th of Jan. By this time, people just loose steam and say to hell with it. DON'T!! Gutt it out and set easier, attainable goals. Maybe put some cash back for that cruise or a shirtless trip to Moab this summer, whatever. Just stay motivated. Just did a 4 miler with some recon guys. They were telling stories and bullsh*ting the entire run. Pisses me off, but I stayed with them. Change things up so you don't get stale! Oh, I found that getting up before everyone else and just jogging jump starts your day as well. In the summer here the sun is up before 5am, weird, if nothing is going on, go hit an easy 2-4 miler. Long slow distance. Hope this helps. {toast}
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Ok, I'm tired. My flight was delayed last night and I didn't get to my motel until 12:35. But, I still got up at 5:45 this morning as I planned. I was surprised, I was able to actually jog half mile on the treadmill. I also did a few weight machines, nothing serious, very light weight. I'm thinking I will try to do a little bit on the treadmill each morning, since I'm really doing very little on it anyway.
Glen, the items you mentioned, NoExplode, CE2 and NO2, will these help with actual weight loss or more of a muscle builder?
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I weight 272 on saturday, I was down to 263 two months ago before I got hurt.
Started tracking food/calories intake on saturday. I was very suprised to find out how many calories I was taking in at lunch.
Adjusted my calories intake to down to 1870 aday starting on 11/30/08 and with no exercise I should lose 2 lbs a week.
In addition to the calories cutting I am walking 3-4 miles @ 4.5mph, 4 days aweek on a treadmill.Should give me a bonus weight lost with the calorie cutting.
Doing situps and leglifts everyday. Starting back on weight training/body shaping today and will be doing that 4 days aweek too.
1st gold for me is 262 lbs by Jan 1st or before.
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Chuck- this is pre-workout stack. It will help you with recovery between sets and blood flow. So, you knock out the steel first and you still have enough gas to do 20min cardio at the end. With the Noexplode, don't take it late in the day. It will keep you awake and 1 scoop only or you will be shi**ing your brains out!LOL!! The CE2 High Def combines a thermogenic(fatburner) but its not as strong as Hydroxycut or Lipo6. The NO2 is a creatine ester. It gives you all the benefits of creatine without the bloat and water retention. You should only take this stuff on days you lift! As for fatburners in general, you don't need them. Besides, after 2 weeks they quit working anyways and my personal feeling they make you hungry for carbs. Just up your water and stay hydrated and full. This pre-workout stack will put muscle on you which you want because more you have, the more calories you will burn. This will not make you gain any bodyfat either. Let me know!
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By this time, people just loose steam and say to hell with it. DON'T!! Gutt it out and set easier, attainable goals. Maybe put some cash back for that cruise or a shirtless trip to Moab this summer, whatever. Just stay motivated.
This is the best advice. I have 3 motivation factors going on:
1. I want to do more mountain biking/hiking but the heavier you are, the harder it is.
2. It already is hard to find tall clothes... harder to find tall/fat clothes.
3. Beach vacation with Megan's family beginning of August. Last time I was the "fat guy". I don't plan to be Mr. Body Builder this time around but a little more in shape.
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This might not be a TV show anymore there in the US, but like I told you guys, we get shows late over here. This reality show called "Ruby"? Or the Biggest loser? We get all the re-runs on these and a few select other shows. But man, its depressing but it motivates me whenever I stop to check it out. I have noticed a trend though in all of them. They live in the past or they let depression crush their will to get better. It takes a doc to let them know, "hey, your gonna fu**ing die if you don't change". I did the Cobb Galleria Marathon one year. It was a 10k but nothing but hills! I came up on this guy in a wheel chair pushing his ass off to make it up the hill. He was telling people to stay clear of him and didn't want any help! I was just hitting a BONK at that time in the run. Sh*T, if that didn't push me to keep going, I don't know what would. There is always someone in worse shape, but don't end up that person. I know when I am grinding through a run thats what crosses my mind. It could always be worse!
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i think your goals need to be more like
1. Need to be a lean mean &*&( machine
2. more in shape you are the longer you last in bed
3. if you cant lift her and spin her like a top A. you need to go to the gym B. she needs to go to the gym..C you both need to go to the gym
4. If the heavest thing you lift is a cake then you cant stop Joe from stealing you woman
5. Joe just needs a good ass whoppin if you cant do it then your screwed
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Well, if that don't motivate you I don;t know what will. hahaha
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;D
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MikeD, you nuts! Right, but nuts.
I hit the treadmill this morning and walked 1 full mile at 3mph. Nothing serious but a start. My chest and arms are a little sore from the light lifting I did yesterday, but it feels goooooooooooddddddddddd!
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Make sure you give rest for the muscles... When I was in it the standard was 48 hours... Glenn is that still the general rule?
Basically a workout looked something like upper body Monday, lower Tuesday, a type of condition/agility stuff Wednesdays, upper Thursday, lower Friday and put your abs workout somewhere in there. Then I always did a little more condition workout on Saturday and Sunday was just rest with some stretching. You still end up using some muscle groups within the 48 hours span when doing the condition/agility stuff but the point is not to do bench press 2 days in a row. Also make sure you work your back as much as your front. People tend to neglect the back. If you work your chest a lot but no back it will pull your shoulders forward and look funny.
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Thats a good number to use. 48 is adequate before hitting a muscl group again. I know when I do powerlifting stuff it tends to be in Jan-Feb time frame. I use the bench press as a gauge. We are up around 380lbs for 2 reps, so I would usually wait 5 days till I hit it again. It takes its toll on you and powerlifting is an entirely different demon. I only do it for maybe 4-8 weeks. As for rest periods, yes this is a good standard to follow. I know when with what we do, I require a higher standard of myself and my shooting partner. Hence where I said in an earlier thread, sometimes your job and peer pressure will have great influence on your workouts. I try to get fatigued first with cable stuff than go into heavy lifting or heavy lifting than extended cardio. Explosive stuff is good to do as well. The days you don't want to run, chalk out 100meters and do moderate sprints with a walking recovery. Than do walks the same distance but with weights in your hands(farmer walks). The main thing is what Jerm said, recover enough, but don't take off to much. You will fall off the wagon. Keep forward progress guys! All I did today was shoulders and kettle ball stuff. I did military press 245lbs 3x though! Top that Dewild!! S,art-ass!! ;D
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When I get into it a little more I will only be working 3 days a week with a full body work out each day. A few years back I was working out quit a bit. Monday, Wednesday and Friday I would do one hours worth of cardio where I would rotate each workout between treadmill and bike. Then I would lift weights for an hour each night working a different muscle group. Then my job position changed and I had to start traveling a little more and it just became to hard to keep up with. So for now, I'm just going to stick mostly to cardio type exercises because most hotels these days provide equipment for this.
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Good to go Chuck. Cardio should be the base of all you do for yourself. I report in later. g
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.75 miles on the treadmill this morning and did some light weights for 45 minutes.
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Ran a 3 miler with the fast guys today. It was a bit easier. I have taken the food to just mostly protien shakes(4) a day along with just tuna, salad w/ no dressing, soup. I can't wait for some real food!!! Weights tomorrow and run more. Who said this was fun?
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Chest, tri's in gym. Started to run, but a mile into it, I was called in for a team meeting!! :bs) I did get 335lbs for 3 reps. I will be hurting in the shoulders tomorrow!!! Hope all is good on your guys end!
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Man you pimp! I was doing 325 back in tha day. ;) That was when I was a gym rat though. worked there, worked out 2 times a day and ate all the time. {letseat}
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Funny you mention eating. That is the base of every plan you set out to accomplish, even strength building. Ben, if I get 10 more pounds above this, I will be shocked. I have really cut back on my food in take. I know with Christmas I am going to indulge in all the finer foods. Now during that extended stay I have next time, I will powerlift for 4 weeks than start to taper it down again.
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Rested Friday and will be heading to the gym today! My wife met with a trainer on Wednesday and she still could barely get out of bed on her own today. I told her that she needs to go work out today and stretch those sore muscles, but she thinks she is to sore to work out. We'll see!
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We worked off at 1am last night. Helped out with security on the compound. Ate like crap around 1200am when food came around. Middle-school pizza, fries and chicken nuggets. I think you get the picture. Did back and bi's today and ran 3.5 miles. Felt pretty good. Increased .5 on the run distance. Try to get 10% of an increase weekly or at the end of the week on your cardio distance. Or every 2 weeks. This will help in not burning you out and it will be boost your moral about this working out thing. Oh, I ate like crap tonight somewhat. Banana pudding!! They, the cooks, actually don't screw that up.
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No big accomplishments today. 3 miler and pull-ups(30). Thats it, ate good though. Slept like crap and worked a little today.
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Saturday I made 1 mile on the treadmill. Mostly walking but I did add a little jog @ 4 mph and ran @ 6 mph. Then hit the weights for a full body work out. Worked on Biceps, triceps, chest, back, shoulders, legs, and the abdominal. My shoulders are really sore today. The best part about all of this is I put my Sunday church pants on and I can tell they were just a little bit looser, not a lot but some. It's not from just one week of working out. I haven't had one beer in almost 4 weeks now or any soda's either and have been watching what I eat. So next week I'm expecting good results. Today on Sunday I did nothing but take my vitamins.
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Good job Chuck! I know drinking plays a big part in weight loss. Those are pure empty calories even clear liquors. As you can see water weight will be the first thing you will drop and its a huge moral booster. Keep it up and stay driven!! All I got in today was 2 hrs of handgun training. I will post pics later. Than a 3 miler. Than a shoulder and ab workout. Than 10-12 minute rest and another 3 miler. This is a typical day the closer I get to rolling out. It speeds your metabolism. Nothing is done for speed and time, its just a duration and endurance builder. Keep up the hard work!!! Keep me posted!
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well.. did a 2-3miler yesterday carrying about 40lbs of gear over terrain.. legs feel it today.. about to go back out and do it again.
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I cant wait to start working out again... I will go light today and tomorrow because I got a final to take care of but I got to do something. The last 4 days most every meal has involved French Fries and every night involved a few beers and I feel like CRAP.
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Flew to Miami this morning and now my arms are tired ;D Hopefully I will find a treadmill tonight.
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Well BigJerm, how did it go?
I hate working out in the hotels, they just don't have the right stuff. I only spent 15 minutes on a piece of sh#t treadmill, I think I got close to a mile. Tried using there out dated machines for the weight lifting. I was able to get a few things in but I just feel like I didn't get a good work out. But something is better than nothing.
And Glen, 335 pounds, WTF, how does this help you pull the trigger? That trigger takes like what .1 pound of pressure or less? Buddy that's overkill, no pun intended there! I don't want to get into anything like that. I just want to be skinny ;D
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i thought that pushing 250 was a big deal 10yrs ago.. being in the army and being in shape goes hand in hand.. alot of people to count me in on this... get hurt and go down hill from there.. and trying to go back is one of the hardest things to do.. and i hate it but i know i need to do it...
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I know, 335 is weak!!LOL!! I am paying for it though. My shoulder has not quit hurting for a few days. Just wear and tear. I will try upwards of 350 for 2 reps later this week. I got some motrin from the medic, so I should be good. I stepped down on a rock while running the other day. No swelling but the outter edge of my right foot won't quit hurting. I am to close to throttle back. Thats where another misconception comes in. There are some high paid atheletes out there and because of contracts and sponsors, they feel a tingle and they end up on the DL. Know your limitations. Know your body and don't let ambition exceed ability! Selection for special units is a totally different demon. You just have to endure the suck fest and move on and yes sometimes things break! Like wheeling, it happens. Heal up chaulk it up and press on with the training!! Today was a bad day for me. Did 2 miles and felt heavy the entire run. Hit the steel and did back and biceps. Tomorrow is a new day!
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well why training for the cook BN we had rucks and runs... had to run with pots and pans.. i thnk i hurt my wrist once...
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{hardlaugh} Run with pots and pans! Oven mitts as well, apron? ;D
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{hardlaugh} Run with pots and pans! Oven mitts as well, apron? ;D
Mike in an apron, sounds about right 8==D
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Nothing to report today. Lifted twice. I did get 340 one time on my 5th set of bench. No cardio. I am trying to see if this foot pain goes away. Chime in Chuck, lets hear it!!!
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well i am leaving here in about 5 min to go to PT.. thinking about either running the track or going to the gym and getting on the bike and bench...
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MikieD, don't think about it, just do it. You know it's one of those things that you just have to go do. Only you can control your destiny Luke Skywalker! You wish!
Didn't do anything today. Decided to rest.
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hour of cardio... my freakin legs are burnin
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Starting out with 1 full hour seems to be a little extreme. You might not be able to walk tomorrow ;D Did you walk or jog?
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starting out??? been doing this for a fe yrs now... PT 5 days a week
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You said,
i thought that pushing 250 was a big deal 10yrs ago.. being in the army and being in shape goes hand in hand.. alot of people to count me in on this... get hurt and go down hill from there.. and trying to go back is one of the hardest things to do.. and i hate it but i know i need to do it...
I assumed this meant that you were not doing anything, but I guess you were talking about weight lifting. We all know what assume means, right. My bad!
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Oooo!! Caught him! Thats what happens when your part of the Special Kitchen Unit!!! Hey, it was grill night tonight. I ate 3 rib-eyes!!! Got 2 5k's to do tomorrow. Probably throw up!!
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Ghost - how is the foot?
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your a funny guy G...
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Foot is just bruised turns out. Damn medic, I had to beg him for 800mg motrin. Should be good tomorrow. Thanks for asking!!
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Chuck- Nothing record setting today. It was cold at 10am for the first run. I got just over 2 miles and just could not warm up. We did a little work for a few hours. Came back and ran at 4pm. Same old thing, cold and could not get warm. Got another 2+ miles but that was it. Food has been bad here except grill night the other day. Back at it tomorrow!! Report in!!
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Well, I hit the weights a little hard this morning. My shoulders and arms were so warn out and tired that I could hardly pick up my lap top. This was the first time in a long time that I actually exhausted my muscles, feels good now though. I couldn't get on the motel treadmill this morning so I headed outside. I think I got about 1 mile in maybe a little more, I was out about 20 to 25 minutes and actually jogged most of it. My legs finally felt ok but I didn't have the lungs for it yet. I'm guessing my next two times out I will be jogging 1 full mile and will start trying to increase it with each trip out. I'm going to try and do a mile in the morning before heading back to Atlanta. We'll see what happens.
By the way, there's a ton of hormones in them there stak's. You might have hair growing down the middle of your back if your not careful. I wonder if you can take these on top of the Pak? I don't think you would want to cause that would be like 23 pills for breakfast, but I was just curious. And another thing, these are not small pills................................it takes 2 glasses of water to them things down.
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If my hair grew back to what it was, I would look like Collin Farrel!! ANyways, there is a wide spectrum of supplements out there that claim all kinds of stuff. This is the biggest load of BS. Unless its doctor perscribed, it won't work more than 2-3 weeks. Fatburners and test boosters are the leaders in BS!! Just take a multi vitamin, some protien and a senseable diet. Your body can only process so much protien, carbs, fats, etc.. You end up pissing or craping the rest out or storing it as bodyfat. Good job though Chuck. Just stick with it and don't lose momentum! Keep us posted!
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this is coming from the guy that has 2 foot lockers full of whey powder and hydoxiecut, i wont even talk about the stuff the team doc has in his fridge for you.. roids...hahahaha go eat a power bar...
today it was raining out so i didnt run/walk... went to the gym did some sit-ups and push-ups..i hate doing this program
do this...
1 push-up
1 sit-up
2-push-ups
2-sit-ups
repeat till you are doing 10 push-ups and 10 sit-ups then go back down to 1. my abs are buring, my shoulders feel like they are about to divorce me..
Glen for you i would have you go to 25.. for the rest of us mortals just go to 10.. when doing the push-ups make sure you are keeping correct form.. all the way up and all the way down.
Mike
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Mike that sounds like something we did in highschool football. But I want to say we started at 21 doing 21 push ups and 21 sit ups and then went down by 2 everytime until you made it to 1. By the time you got to 1 a simple sit up took everything you had!
Meg has told me after Christmas she wants to get to working out so looks like I will have a partner. This makes working out so much easier to do.
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Took past 2 days off from everything. This usually hurts my running. Back at it tomorrow.
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Me too, damn cold! I think it's moving into my chest now.
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Chuck-
Back at it today. 1st time in gym did back, tri. 2nd time after we worked, got in 30mins of cardio on the glider. I cutt upwards of 800 cals today by dropping shakes from the daily intake. Funny thing is, food was so bad tonight, I ate 3.5 pop tarts.LOL!!!
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Chuck, hope that cold ain't getting the best of you! Did shoulders today and 1 hour road run. It actually got warm today. Let me know how your doing!
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Finally, I was able to hit the treadmill this morning. My head is still congested but I made myself go and I'm glad I did. I hit a new milestone this morning. I did a full 3 miles. I was able to job the first 2 but then walked the last one. My goal was to hit 3 miles a day jogging and I should be there by the end of the week. I'm backing off of the weights for now, according to my Dr. I need to concentrate on getting rid of the fat and we all know cardio is the no. 1 fat burner. I'm guessing that once I hit 3 miles a day the fat should start melting off pretty quick.
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Man Chuck! I didn't do chit today! Team stuff, mission stuff and that was it. I even ate bad!! As you can see your physically and mentally adjusting. Most weight gain is around this time of year, and January is when people quit diets! Just be sensable about it when it comes to food. I have 1 thing going for me. I get in the day before the feast, so I will probably do another 1 hour run on my long day and small 2-3 milers in between. Still lifting weights as well. Great job, keep us posted!! I will do a departing body weight. I still think I am 202lbs, but I have increased my distance running.
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I wish I had the drive to do this. Maybe I can get in the mind set, quit smoking and try to get my old body back working. Chuck you better get with it, South Beach is a very short drive from the airport. Lots of good looking women and some stars hang out there. Did I mention public topless beach. Great place to go people watching (Ha Ha)
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South Beach here I come ;D
Did amother 3 miles this morning. Jogged 2.35 miles at 4 mph and walked at 3.5 mph to 3.4 miles.
I have a question about heart rate. According to the charts I'm suppossed to maintain a heart rate of 117 to burn fat. When I jog it's around 133 and when I slow down and walk it's around 125. I feel like everything is to slow at 117. Does anyone know if the fat burn is actually the same or not. What's the difference between fat burn and high intensity cardio?
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Good job Chuck! As for your question, I guess there is a scientific answer and a simple answer. I know the better shape you get in your resting heart rate will be super low. I know when I was in the Navy and from swiming a bunch, a group of us hab irregular beats and we all were flagged at first for it. Basically we were lower than average personel. High intesity cardio would be sprints and speed drills for a short period of time. Fat burn will be your steady, long term cardio. You can do both but I prefer to space them out. I will do long slow cardio for 30 minutes to an hour, 1 day off, than spints with a recovery jog in the middle for about 10-15 mins. If you want to lose weight, anything above 30min at a pace you can have a conversation with somebody jogging along with you. I am using running as an example. All of this can be done on a treadmill as well. I would not read a bunch into chest and heartrate monitors. Just stay moving, even if its moderate walking, for 30mins and you will be fine. There are a few guys here into those monitors and wrist GPS stuff. I just don't get it. I go off how my pants and clothes fit and what the old lady and friends say when they see you! Thats your best bet. Also, those numbers are set at a minimum so 117 is slow and for a basic beginner. I know fighters try to stay at 125+ constant for stints of 3-5 mins. So, I think by now you have well exceded the charts your looking at. Hope this helps. Nothing big on my end. Did 330x2 on bench. I got a bum right shoulder problem I need to get checked this time in. I am going back to do 30 mins cardio on the glider. I will run another hour tomorrow just because I am bored!!!LOL!!
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Chuck-
Changed it up yesterday. Timed run. Did 4.15 miles in 32 min. It hurt like hell. Let me know how things are going!
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Chuck - how old are you? Are you using a chart which looks at max heart rate, then uses % to determine fat burn, etc?
220 - 37 (age) = 183
183 - 65 (resting heart rate) = 118
118 * 65% (low end of heart rate) OR 85% (high end) = 76.7 OR 100.3
76.7 + 65 (resting heart rate) = 141 and 76.7 + 65 (rhr) = 151
The target heart rate zone for this person would be 141 to 151
You can also Google the Karvonen Formula - it is a bit more accurate... but is the same premise. :)
While this is the target heart rate for "fat burning" - you can also elevate your heart rate (85% to 95%) for short periods of time to burn more calories - research shows interval training can definitely help. In fact, that is a lot of the premise in the "Body for Life" workouts...
15 years as a Certified Athletic Trainer have filled my mind with too many options... and stuff is changing (i.e. the old 220-age for max rate, vs. Karvonen formula)...
Sorry for the long post.
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Hammer,
Thanks for the info. I have seen this formula before and actually forgot about it. I will use it and see what it says. I do change up during my workouts. I start off walking then go into a jog and then slow back down to a walk then I go into a run for a short distance back to jogging and then finish with walking. Sometimes I finish with running. Just depend on how I feel at the moment.
I will check out the Karvonen formula also. I'll get back with all later.
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Chuck-
Changed it up yesterday. Timed run. Did 4.15 miles in 32 min. It hurt like hell. Let me know how things are going!
Glen, I haven't done anything since Thursday. Sherry and the boy came down to Florida for a few days and we are running around trying to find a place to live. Trying to watch what we eat, but it even that's hard when it's all fast food. It's hell living out of the motel for over a week.
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No worries Chuck, you will get back into it! Not much for me. Yesterday was boring. Did shoulders and ran a mile. Today we did chest and Bi's and 1 hour road run. Can you say BORING!! Its easier to do in a gym when your in "eyecandy" central!!LOL!! Instead of running in circles.
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and i bet he is talking about where he is.. on the "eye candy" comment... LOL...
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There's plenty of eye candy here in Miami ;D
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I heard about the ratio of women to men in Miami! As for where I am SSG, I am still in the south central AO. There are no "eye candy" candidates here!! ;D
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Be safe Ghost!
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I heard about the ratio of women to men in Miami! As for where I am SSG, I am still in the south central AO. There are no "eye candy" candidates here!! ;D
Just another reason to get your a$$ back to the States {toast}
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Your telling me! I didn't do crap today. There was a sandstorm that blew in towards the end of the day. I spent all day turning in weapons, inventories and team stuff. I had time to workout but my mind is in Ga at this point! I will post up and keep the thread going when I get in! Thanks and Merry Christmas if you don't see me on here till after the 25th!
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Yes, Merry Christmas to you too!
And to everyone else on here @ GATR {toast}
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Your telling me! I didn't do crap today. There was a sandstorm that blew in towards the end of the day. I spent all day turning in weapons, inventories and team stuff. I had time to workout but my mind is in Ga at this point! I will post up and keep the thread going when I get in! Thanks and Merry Christmas if you don't see me on here till after the 25th!
Don't worry man Tracy is warm.(LOL) Hurry back.
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Mark is going to ~>}
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that was so wrong....... ;D
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that was so wrong....... ;D
I know man I shouldn't have sold you out!
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I would never get mad at any of you!!LOL!!
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You just get even right?
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ALRIGHT. Tomorrow Megan and I start working out. This isn't a New Years resolution joke workout. My overall goal for the next 2 weeks is to weigh 20 lbs less than I do (weigh in tomorrow). I know this is going to take some major work but I am ready for it.
Side note, GNC is having a pretty good sale going on right now!
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BigJerm,
There's another store called The Vitamin shoppe that is usually cheaper than GNC. The problem with them is they don't have as many stores as GNC.
Good luck with the 20 pounds!
I have done nothing for week now, I still have this stupid cold hanging around. Today makes day 10 and I think it's finally starting to break up.
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thanks man! I downloaded a calorie tracker thing on my iPhone. I know you have to do more than just count calories but I have always thought it was a good idea to keep up with them. I entered everything that I eat for breakfast, lunch and snacks (i eat the same thing 5 days a week for those meals) and so far.... I can see why I have not been losing weight and I am slowly gaining it. First off, I guessed my weight around 270 (will confirm tonight) and to reach my target of 20 lbs by March 9th I need to lose 2 lbs a week. TO do this I need to consume 2,397 calories or less a day. Well once again with breakfast, lunch, and snacks I have already consumed 1,815 calories leaving only 582 left for dinner. Then here lately I have been eatting some candy, or maybe a piece of pie/cake so now I see how that piece could easily put me well over my target range.
I need to get back on the mountain bike. According to the program, the average mountain biker burns 960 calories per hour! Would explain why I lost weight when we started mountain bikes last summer.
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Remember - a pound of fat is 3600 calories. So you have three options to lose weight:
1. Consume less calories
2. Consume the same amount of calories, but burn off more calories than you do now
3. Consume less calories and burn off more calories than you do now.
Look for simple things - a can of coke is 140 calories (I used to consume 3 - 4 a day). Now I drink water, so I am saving 420 - 560 calories a day, and I increase my metabolism (you would be surprised how much dehydration can limit your dieting effectiveness).
Good luck with your weight loss goals... and keep us posted with your results.
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I have not done anything for a week now. I still have this dang cold hanging around. I will be back on the treadmill starting Monday though, cold or not!
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Thanks for the words. I am going with the slightly less calories is, more calories out plan. Really with my calorie counter I can eat my normal stuff for the most part and just cut out the useless snacking. Monday marks the official start of our 8 week goals and this week is more of a workout now because I need to week.
Another goal we have, to run the peachtree road race.... 5k baby. Anyone else want to run it? We can get a GATR group together
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Dang it, I won't be here. When is it?
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Not sure when, I think June or July though. Meg is looking into it and I will let you know
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so just watching my food and calories and doing a mild work out on the Wii Fit I had lost 1.8 lbs since Monday. I weigh in the same clothes, time of day, ect so it is exact as possible. Next week I plan to workout a little better (new years eve and day kinda through me off). Hopefully we can also start jogging soon.
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the peachtree is always july 4th
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yep and I think it is a 10k, not a 5k.....
WHERE THE HECK IS GLENN?
Anyways, just to update. Today is exactly 7 days from when I started watching my calories, cutting out the snacks (candy, cake, cookies that folks bring to work) and we are eating better here at home along with the Wii Fit (sit ups, pushups, yoga, boxing, ect) and I have lost 4 lbs as of today. Megan has lost 2 lbs I think and she didn't work out 2 or 3 days that I did. Hopefully if weather holds out we can run on Wednesday.
I figure I might make it to 260 lbs (started at 267, currently at 263) and I will hit "the wall". I have 2 weeks of Wii Fit in the schedule and adding in either running or bike and then we change it up and start with the weight room at the apartment center. Since we are more worried with just getting back in shape right now we are doing the simple workout:
Mon- Upper/Abs
Tues- Lower
Wed- Cardio/Abs
Thur- Upper
Fri- Lower/Abs
Sat- light cardio like on the Wii
Sun- rest
One we get through the first 8 week cycle I will see where we are. I don't really care to be a muscle head again like highschool. I want more endurance strength so I can enjoy the mountain bike more and help with hiking.
O, found a pretty good website of information:
http://www.bodybuilding.com/index.html
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Good luck with the everyday workout, that's tough!
The website you listed is interesting thanks, I'll be checking that out a little bit more.
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Ah I think the hardest part will be the (lack of better words) haters. Family and co-workers are also trying to lose weight but they see no results. Yet I see plenty of candy on their desk and mcdonald bags In the trash can.
Doing the every day thing is not bad but we are just in the apartment. Once we go to the weight room it might be a little harder.
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Also, by being on an 8 week plan might make it easier to deal with. I did the every night routine for almost 2 years and just hit a flat spot and never went back for almost 21 years. I did a little bit here and there but nothing like that.
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Well hopefully the motivation factor keeps me going! I thrive on results big time. Right now besides the looking better is being in better shape when I start mountain biking again. Last year 8 miles was killed and I was crap at hill climbs. Hopefully weighing 20 lbs or so less this year and having so endurance built up will make it more fun for me
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Well due to our school schedules we are moving to full body workout on Tuesday, thusday, Saturday and I will do cardio stuff when I can on the days between. The weight room is pretty limited on lower body work out. All we have is leg press and calf raises so might as well combined the workouts. Also eating better now too.
Chuck how are you doing?
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Not worth a crap! I just got over that cold I had since December 13th and then I twisted my ankle last night going up the stairs. I didn't twist it bad but enough to make it sore while walking. Hopefully, I can get back to jogging in a few days. I'm guessing by now I will be starting all over again.........................I did a mile about two or so weeks ago and it about killed me. It's easy for things to get in the way and slow down process!
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Easy on yourself Chuck, you just got through the Holiday's and made another huge move, you will get back in the groove. I hope yall are getting settled in down there.
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Sooooo ummmm just found something out today.... The max weight the bench press machine at the apartment complex can do is like 170 or 180 lbs... I did that with ease for 6 reps. Probably could have done it for all 10 reps but I was sticking to the 10-8-6 rep set. I am good on every other machine (as far as still got plenty of weight before I max the machine) but not bench. Guess for now I will keep at the max weight and I can start subbing in incline press and hope the weight is harder to do for that.
Eventually we will either join a gym or if we buy a house with enough room we will get something like the Bowflex.
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Dang, to bad you don't have room now, I have a Bowflex I would sell you pretty cheap!
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Hey Mark,
Other than having my cell phone stolen our first day here we are settling in ok. I've been chatting on a Jeep forum here and they seem to do a lot of wheeling. The bad part is almost all of it is the mud. Not very many rocks down here in these parts >:( I guess muddin is better than nothing, right.
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Ok, its been a while but here I am. I just lined up my supplement order through Bodybuilding.com. Its enough to last 90 days give or take. I arrived 24th of Dec. weighing 195lbs. I did hit the gym more than other times I have been home. I didn't hold back on the food either. I am right at 200lb now and had cheese cake and other junk today. Hell, I leave tomorrow! I did circuit training and 1 long distance run. 5k is still easy. I will keep the post going when I get in. We as a group can attach pics of progress if you want. No brokeback mountain sh*t Dewild! My plan is 4 weeks or cardio and power lifting. than 8 weeks or triathlon prep. All f this will be determined by workload. It usually takes me 21 days to get fully back up to speed. I am still nursing a right shoulder injury, so I will have to work around that. Chime in. Again, sorry for my absence.
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good luck on the shoulder recovery. We are sticking to the 3 day a week workout doing full body work out plus 10 minute cardio at the end. I would like to do more cardio like running but just to cold now. We job the 1/4 of a mile to the weight room as a warm up though.
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Hey Glen, glad to see you back on. I can't seem to get back into it. First I was fighting a cold that seemed to last forever then as soon I started feeling better I twisted my right ankle unloading the u-haul truck and then about 3 or 4 days later I fell down the stairs in out new apartment and twisted my left ankle. I'm starting think that my a$$ should have stayed in GA :( I did go out for a walk yesterday and my ankle felt ok, but it's not ready for jogging yet. Hopefully next week I'll be able to get back into it.
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88 more days and home again...woohooo. I got back in the swing of things today. Right shoulder is still hurting but fu**-it. Did 70 pull-ups total, high rep lifting and a 2 mile run. Not that bad but nothing was for time, just completion. Post up Chuck!!
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Hey guys,
Not much going on here. Ankles are still a little sore. It miserable!
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I got a damn good workout from putting on the lift yesterday! I have not done mch weight tracking. The pants are loose and I see a little muscle, good enough for me!
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Well, I started my new PT job at the Y. Got a free membership and all! Boring job though, just help people use the machines, clean. But atleast I will get some free work outs!! I plan on cutting up a bit b4 summer. I am lean but have let the muscle mass go. I want to get back to the old days. Just 10lbs more and I would be happy!
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Topless pics for the summer!!! 8==D
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:-X
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Been back into it for a few days. I showed up and jumped right into a sh*t storm of mission planning. I even got promoted to Team Leader for upcoming "work". I have managed to put together a routine for the first month. Its basically 5 sets of everything but the reps are only 3-5 as well. Its heavy and only done everyother day. Running as well minimum of 2 miles and one long day for an hour. I have a few new BSN products as well I am trying out. These products will not make you drop weight at all. The final 60 days I am here things will change in training and be designed more for those topless pics I spoke of with Krawler!!LOL!! It sucks getting old! Just don't recover as fast. Keep me up on ya'll's progress and I will do the same. {toast}
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Glenn I have heard people really like the 5x5 routine for the major workouts (bench, squat, cleans, dead lift, ect) and the 3x10 of the aux like curls, tricep, shrug, ect.
Given we are so limited on weights and time this is our work out 3 days a week in this order.
10-8-6 bench
10-8-6 military
10-10-10 shrugs
10-10-10 lat pull downs
10-10-10 tricep push downs
10-10-10 curls
10-8-6 leg press
10-10-10 calf raises
10 minute cardio (will raise that next week)
Only thing we have left that we can do is dips, pull ups, rope (another way to work the lats) upright rows, chest flies (but the machine is super sucky) and incline bench. Only problem with the Bench is it only goes up to 180 or 190... thats it
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Looks good to me. The only thing I can tell you on the bench poundage is you might have to do rest-puase type workouts. Do as many as you can with reps. Wait 30sec. than as many as you can get, rest 30secs...and so on. You know like I do, something is better than nothing. Oh, a buddy of mine is on that P90X Sh*t. I always give him crap about it, but he did it for just 30 days and I was actually impressed. Yup, it works. I did the Body for life by Bill Phillips. Its just a book and much cheaper than P90X. Its all basically diet and gym frequency. Try this. Eat bad but lift like an animal. You will get big as sh*t, butlook all blocky and have no fighting wind. Eat right and don't do much lifting. You will be like Will! CUtt and pulling hot ass.Hahah!! Its 445am here. I slept from 9pm to 3am. I am awake and bored. Can you tell? Good to go Jerm.
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As much as I would love to get big right now I just want to cut the weight and maybe we can all get together for a mountain bike ride this summer and I wont be draggin in the back. I did find out Home Depot has a corporate gym for like $13 a month for employees. I am trying to find out how much to add Megan and we might start going there once I tour it. I hope they have free weights, I just hate machines. In high school our weight lifting coach who came in my Junior year tossed out all machines and we did all free weights and I got a lot stronger during those 2 years.
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Yeah, Golds by my house has lost so many members due to LA Fitness, they are offering 20$ a month memberships. I actually have buddies that go to LA Fit. to look at the females and come to Golds to get a real workout!LOL!! As for getting big, I would rather be Men's Health than Mr. Olympia. My days of 400lb bench presses are over. I try to design a program based on job. So long term endurance combined with strength training seems to be where I am at the past 4yrs. Machines are good for maybe just warming up and a change of pace, 1 day a week. I usually do cable work, but thats about it for machines. I feel the same way your coach did.
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Yep, Good ol LA. I use to work out there and it was all women (mostly hot) who looked more like they were shopping for a Husband and less about working out. Then you have the super perv old guys who almost tripped watching the women work out. Just was not my scene
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My buddies say the same thing about the females. HOT!! I might have to venture over and see for myself. Do the 1 week free pass thing. I like Golds and they have been good to me and the wife. But LA has a pool from what I have heard and 35$ a month no contract obligation. Golds only charges us 15$ a month because we have been there so long(2000Sep). Oh, those damn gym zombies(old guys) yeah. We have them too. They place themselves strategically at times when the girls are doing classes so they can see thoses asses in the air poses ()(). Can you blame them? Hell, we will probably be doing the same thing when we get their age!LOL!
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Personally, I will never use a Gold's Gym again! They make you sign a contract that they tell you is transferable to another Gold's Gym just in-case you decide to move, well that's a bunch of crap, it will only transfer if the gym is in the same circle (franchise group) as the one you singed up in. Then when you find out you can't transfer they tell you that you can cancel your membership due to a move but you have to give them a 30 days notice and show proof of the move, which is tough to do when you move to a different state. Blah, blah, blah!
With LA Fitness you have lower monthly payment, no contract, more machines and they have a pool.
As far as HOT chicks go, they both have them ;D
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I found out today that our corporate gym only cost $17.30 a month for Megan and I to go with lots of classes (Megan likes classes). I am going to go tour it one day soon.
On a side note, I thought about it last night and I can't really cut weight right now cause I need muscle to cut down too! So if we join the gym where I have real weight I am probably going to keep heavy weights and eat plenty (good nutrition) for probably 5-6 weeks and then start cutting.
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alright Glenn I took your advice and I did 180 for 20 reps, then 12 and then 8 and felt like I worked out. Today we go tour the gym and hopefully I can start with free weights Tuesday
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Man, I am so sore I can hardly straighten my arms. Worked out 2 times this week >:( kids, 2 jobs, stuff happens, anyway, I started eating more protein, shakes etc and have hit the weights runnin. I feel swole and I can see it in the mirror all ready. 10lbs is my goal. No need to get back to my 235 days. Lean and fast boys!! G, no pics from me! ;D
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I changed thins up as well. We have been working our asses off, so I have time to hit the gym during lunch and its back to work. I decided no more barbell bench. Just heavy incline, dumbells and cables. This stops my shoulder from hurting so much. I have not been able to run in 2 days. I have had to weigh the options: Sleep, or workout. You know which option won ;D. This is our last day running and gunning and I will get back into the thread. Keep up the hard work! Its better to do something that nothing at all!! Ben, WTF? No topless pics?LOL!!
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Got back into it a bit more today. Got 315 on incline and did 225 on shoulder presses. The team medic and I did pull-ups with our kit on before our last mission yesterday. We both got 7 reps with 40lbs of gear minus primary bullet launcher. Post up gents. 5k tomorrow along with back and legs! SUX!!
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missed my GYM workout yesterday... working on the Jeep, HW and a concert got in the way. Today no chance either so I will make sure to at least toss in some push ups, squats, abs and stretching before bed and Tuesday I hit a real gym {letseat}
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in the morning i am going to Krisp Kream and getting a 12 pack...
taking the vest out to the track and going to do a time trial with all the weights and then take them all out for a week and then add one row per week till all the rows are filled and then do another time trial..
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I see the knees, lower back and hips needing treament after this. VA Benefits!!!
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He needs VA treatment on his head ;D
Glen, when are you coming back to the US? March or April?
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not sure now. Was projected for April, might be longer now. {toast}
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well had to put it off today the wife has an appt this morning so i have to watch the baby... so this afternoon i will have to try and get it done
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I was going to finally get back out and try to run this morning, but I too much southern Comfort last night and it wouldn't let me get up this morning, sooooo, I'm going to try and do something tonight when I get home from work..........................
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not sure now. Was projected for April, might be longer now. {toast}
More bonus $$ = more Jeep parts ;D
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Hell yeah! after IRS gets their cut! >:( I am ready to go back to Afghanistan! Iraq is boring!LOL!!
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soon young padawon... very soon. ;)
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AFganAstain.... when you get there make sure you are up by Bargram cause i own a house or 2.. been there a few times said he double hockey sticks and bought a house or 2... ;D ;D ;D but i know that AO very well
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Yeah, I put some milage in Astan myself. We will see what happens. {btt}Legs today. All high rep stuff than 500yds worth of sprints. Gonna be hurting tomorrow!
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I hate workin legs! I used to hurt for over a week straight back in the day. Could hardly walk! I kinda miss those days... and my old legs!
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I know what you mean. I do just a few lunges and presses and that cramp feeling is with me for 48hrs. I can run and swim and have no issues. WTF?
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I never did get into squats. Leg presses with very heavy weight, lunges with 50lb bells around the gym and extensions. Just 3 excersises but man, that pain was ridiculous! I remember trying to go up a flight of stairs feeling like I was being stabbed! My arms have just now gotten to where I can straighten them out without hurting. It has been a week already! But I am just getting back into it. {letseat}
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Same here, even with proper stretching. I can run, swim and bike (not very far) and my legs are fine. Once I start weight training them I feel like I am one wrong move away from a huge cramp for 2 days
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i did 3 miles with the vest today.. my stomach got beat the hell up since i need to find the straps to hold it down while i run.. ;D
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Balls! :( I guess you could take it to the stitch shop there on post and get a Blackhawk belt or cumberbun velcro set-up for it. I will look for those straps when I get in. My bust!
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no biggie....just busting on u
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wow it was so nice to get a real workout today. Didnt get the full workout as we ran out of time and I was kinda exploring and putting together a workout while having to also wait for some machines to come open. Kinda nice to do real bench press for once! Well Thursday I should have a nice workout set up.
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Jerm do agree?
http://videogames.yahoo.com/feature/the-truth-about-wii-fit-and-weight-loss/1284826
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Jerm do agree?
http://videogames.yahoo.com/feature/the-truth-about-wii-fit-and-weight-loss/1284826
I do and don't. I do agree that it is a novelty for most. Megan's mom got it, used it... say a week and gave it to us. Well for Christmas she got us a "new wii fit" that she kept as her own and we kept hers. Pretty sure they only use it as like a part gig style thing with the balance games and Wii Age. Now Megan and I used it for quite a while. Problem is there really isn’t much resistance. Like this would not be a good thing for someone well over weight to use long term. You could use it for a month or so to get your body back into working out shape but as a long term weight loss tool... I don't think so. It is great to tone you up and if you do not cheat the exercises you will still get a workout.
Like for instance, Megan and I used it for about a month and a half before we started hitting the weights. Following their stretches and yoga I am definitely more flexible now. My posture has gotten a lot better from their balance games and I saw improvement is the strength exercise.
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Just wondering been looking into it. :)
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as long as you dont cheat you will see results. They do a special kind of push up on there that is kinda hard to explain but at first I could only do like 2... barely... but when we started the weight room I could do 8 completely. More than anything it is a motivation tool... I mean all the exercises are things you can do everyday in your living room but this lines them up for you, counts for you, shows your results, ect. I think the article summed up the Wii Fit just like a gym membership. Folks buy them, hit the gym everyday for a month as a "new lifestyle" or new years resolution and then quit.
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Sorry for the double post here but what do yall think of the new workout? 3 days a week, trying to keep it simple yet hit the majors groups. Yes I want to build strength and muscle but at the same time lose fat.
Upper
-bench 5x5
-shoulder press (military press) 3x8
-upright rows 3x10
-chest (dumbbell chest flies, chest fly machine, ect) 3x10
-biceps 3x10
-triceps 3x10
Lower
-squat 5x5
-leg extensions 3x10
-leg curls 3x10
-calves 3x10
-Weighted abs
-back extensions
-10 to 15 minute cardio
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Jerm,
I'm not an expert but I think you need to add more cardio in there some where if your really want to burn fat. From what I have been told through out the years is that it takes at least 20 minutes of steady cardio to just burn off reserve energy and then anything over that starts to burn stored fat. Since your doing squats maybe do a little less on the legs and stretch the cardio out to 30 minutes. Other than that it looks like a decent plan {toast}
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I will certainly increase it soon but I realized right now in order to burn fat I need some muscle first to help the burn (and for something to show when I do burn fat!). That and hopefully we start seeing some warmer weather and I can hit the mountain bike once a week... Now that will get a burn! Although I probably should do at least 20 minute cardio since most of the time all I can find available is the bike machines and I seem to get less work than with the eliptical machine.
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No flat bench anymore, but heavy incline. Still around 315lbs for 2 reps. I got a 2 miler in, but the legs were screaming. {toast}
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:D G! Jerm, are you eating enough? atleast 3 good meals and snacking in between them? I can not tell you how many idiots starve themselves thinking they will loose weight. You have to have a metabolism first! Build muscle, eat throughout the day and if you want to lean up you are gonna need more than 30 minutes or cardio. 30 is when you just start burning the fat! I don't do any cardio since I am lean but once spring is here I am on the bike every day. I have gained 4lbs since getting back into it. Not too shabby!
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Ben this is how the diet looks so far. Sometimes there are slight deviations like a sandwich for lunch instead but for the most part this is pretty spot on for 5 days a week. The weekends are pretty much the same as well though.
Breakfast 7:00 a.m.:
2 scrambled eggs (no salt or cheese) - might try 3 next week
1 piece of wheat bread lightly buttered - seems to help keep my stomach calm
Snack 9:30ish:
1/4 cup of mixed salted nuts
1 banana
Lunch 11:30:
2/3 cup cooked brown rice
3 chicken tenders lightly seasoned cooked on the George Foreman
Handful of carrots
Snack 2:00ish:
Nature Valley Granola bar
Snack 4:30:
1/4 cup of nuts or more veggies
After my workouts a 20g protein shake
Dinner varies but is normally around 7:30 and is either meat cooked on the George grill with veggies or a pasta with ground turkey.
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Good boy. Calories? I have no strict diet since I hate them and never stay on them. I eat alot but I keep it off. I am hungry all the time! I just want to stay close to where I am now without having to "work" for it. ;)
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I dont remember off hand but I want to say somewhere around 1600-1800 before dinner
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Leanin up huh?! Yeah, I bet I eat around 2500 or so a day. Depends. I am a sucker for sweets. :P
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Yep I figure when the day is done I am probably around 2500 calories give or take. I figure that should be enough to fuel my body and weight training but not leave so much excess food. I might try and lean it out after I get some more muscle going.
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Well us tall guys got the raw end for building mass. Those short guys like G have it made! ;)
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Well us tall guys got the raw end for building mass. Those short guys like G have it made! ;)
you know it. I remember in highschool the smaller kids with around the same body fat were always massive yet I lifted more.
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Whats better flat benching or incline?
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I always learned they focus on different parts of the chest but I cant remember what each does.
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Hey guys- I think any pushing movement will be good for chest but I don't know if there is a cure for Dewilds orangatang titties!!LOL!! For me, I use to like the 400lbs+ bench. But Ben and I have years of abuse and for me those days and poundages are over. Incline will generally hit upper pec and front deltoid area. Flat bench hits the entire pectoralis and decline hits the lower. Just pay attention to stabilizing muscles. Triceps and shoulders. I know barbell shoulder presses help your bench sky rocket. I will get into the diet stuff with you guys later. Hope this helps, g
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Thanks I got a cheap bench and steel weights for 50.00 a few months ago just started using them ever other day since the 1st of the year. Just been benching 140 I guess the bar weighs around 40-50. I will post pics later to see what yall think.
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G..... stop having sex with donkeys...
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Richard the bar should be 45 lbs as that is standard. Now they do make a lighter bar for women that is 25 lbs but you don't find many sets with them outside of gyms.
Glenn I am with you on the heavy weight thing. I have no desire to be that big and I feel to much large muscle mass will slow me down on the bike. Once I get to repping 225 lbs for my 5x5 set bench I am going to slow down. Tuesday, my first real weight day, I did 185 for 5 sets so I got a little ways to go
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I have long given up on the weight of it. I do lighter weights with proper form. I have seen too many guys throwing weight around and doing nothing. If you concentrate on the excersise and do it right you will get sooo much more out of it. Concentrate on slower movements, squeezing at full flex and fighting the weight on the downslope. Trust me, WEIGHT is overated. Do the excersise right and you will feel it! G, I used to abuse my body with very heavy weights and I do not ever want to do that again. I will stay with the light stuff and do it right. I could care less what the other gym rats think. ;)
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Haha good point Ben. In highschool I was definitly a form be damned, I want max weight guy. Now I realize who cares, so nice, slow, under control. The other day at the gym in between sets I watched a guy who repped 245 I think 3 times... Man arch in the back, bouncing it off his chest... {no}
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Yeah. I get a kick out of watching those guys. Most guys are too self absorbed to go lower in weight. I don't care who thinks what. It works for me.
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Ego lifting!!! Nothing to report today. Worked from 6am to 1400(2pm). My legs were still hurting from the other day. My "buddy" and I had to climb a hadji ladder(you know the one MikeD). Legs were tight. So no gym today. I got 5k and weights tomorrow. 245x3? Weak!!!!! LOL!1
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you trusted the ladder?????....... i never did... had to climb 1 and i thought this is going to hurt if it breaks....
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Yeah. I guess the risk is part of it. One side of the ladder was balanced on a Fu**ing brick and missing the last rung. Held together with wire!!LOL!! I have seen worse, but its been a while. Oddly enough, there was a PKM with 1 drum on some sand bags..over watching a field. The nearest thing was 570+yds out. WTF? Stupid Hadji! I got positioned and had to shoo them away. They always want to look at your optics and "toys". FU**-OFF CO**-SMOKE!!!! Sometimes you just have to be nice and rattle off hadji speech: Yah-la!!! Anyways, I didn't go to the gym. I guess I said that already. Oh, I am just a plumber!! {toast} I made all of this up. This was a buddy of mine!!
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hey i didnt goto the gym either today.... i got SDO tonight... but i get a 5 day weekend... so i am not sure what i am going to do..
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Ha, I'm still thinking about it......................Haven't done crap since we got down here to Miami.
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Come on now chuck! Move move move!!!
So what do you fellas think about me doing without the nature valley bar and doing a 20g protein shake with maybe a tablespoon of pnut butter? The stats on the bar are not great. 180 calories, 50 from fat, 160 mg sodium, 29g carbs, 11g sugar and 4g protein.
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You will need some substance to fill your gut. Shakes never do it for me. Maybe add a banana to it. I eat oranges alot, they help burn fat too. Man, I just ate 40minutes ago and I AM HUNGRY AGAIN!
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There is nothing wrong with that IF its first thing in the am or post workout. Bars are hit or miss. I know Kroger has a good selection and GNC is way to high. Here is what I have been on for over 2 years and seems to work well for me:
-BSN Truemass- great for putting back on size. For guys like Krawler, maybe Muscle Milk would be better.
-MRI NO2 Platinum, BSN No-explode, BSN AxisHT, and MRI CE2- this are pre-workout supps.
-BSN Cellmass and Gaspari Size-on-post workout.
This stuff is not cheap but works well for me. I use the Truemass for the extra calories. I drink about 4-6 shakes a day, so that basically empties that Truemass jug in a few weeks. You will feel heavy, but trust me, you will notice the difference. Now, here is the since of it all. You shift protien to a lower caloric form. I switch to Optimum Nutrition. It comes in 10lb bags. Cut back to 3-4 shakes a day and you drop a ton of calories and in turn, you burn stored fat. But you have to do 30+ minutes of cardio!! Chime in! {letseat}
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I might give shake a whirl and see. I burn right through the granola bar but I don't do protein bars... Yuck!
Today I ate 3 eggs plus bread/butter for breakfast. Think I might go for 4 eggs, no bread tomorrow and see how it goes.
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Jerm- Try Oh-Yeah bars. They are really good, Trio-Plex protien cookies. And those protien shots. They are in plastic tubes but have 42g of whey each.
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If I do the 2 scoop prtein shake I fart like crazy! Anybody else have the protein farts?
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YUP!! I usually wait till we are all buttoned up in an armored vehicle and let them fly!!! Or when I am under the covers with the wife. Dutch oven!!!!LOL!!
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I get them too! Hey what's feeling on creatine powder? Yay or nay? Was all the rage years ago so I take it now... Anyone feel it works?
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The CE2 and No2 will be 100x better than creatine. The CE2 is an ester of creatine. It has all the good stuff without the bad..ie..Bloating, cramping, water retention. And these two speed up recovery between sets. Its a great stack. Also, go to supplementcritic.com. This site will tell you all you need to know about supps and reviews of the product.
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To much protein will cause zits on your face also!
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whew!!!!!!!! Second time in a real gym today and I can say even with working out on the crappy apartment machines I am still sore. Today's bench press hurt! O well, feels good. And I put a 20 minute cardio on a good bike, not one of this sit back bikes. It fit more like a real bike, did 6.5 miles in 20 minutes, not bad for me.
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Good job BigJerm! I'm trying to get myself talked back into it. Now I'm having a problem with work getting in the way. Just to many damn hours..................
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Did back today and deadlifts. I don't like doing DL's but I throw them in every so often. Ran a few miles but legs still hurt from 3 days ago. I was on the grill tonight MikeD!! I had 2 rib-eyes, and 1.5 T-bones. Damn, Iraq sux!!!!LOL!!!
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i PAID FOR IT. bETTER ENJOY IT!! {toast}
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OUCH!!! ;D, but for the sake of the thread, I did go to the gym!!!
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:D G, you know I am bustin on you. I would send more to support our armed forces if I could. Too bad most of it goes in somebodys pockets. >:( {salute}
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I am about to break down and get on a workout schedule. Its just so hard to do and dedicate time for.
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Break down and do it already. That nice walk through slickrock about killed you!!! :D
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And don't let a check-up be the reason you start either. I have high BP and cholesterol in my family. I like to eat and drink, so I use exercise to keep my weight down for when I come home and hang with you guys. Just 20-30mins a day is all you need to start with.
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we all pay for it.... now if he went to the px and bought the steaks then not only did we pay for it but so did he.... oh and i walked about 6 miles this morning with the vest...
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I just wish it would warm up outside
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Team fund! You know this! They were good!!! Believe me, I had 1 meeting and a certificate/ceremony to attend. No beer either, so try that one. Grilling with no beer!! :bs) Mass cardio day tomorrow for myself and a few other "buddies". Upholding a standard SSG!!! Its already in the 70's here!! and breezy.
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I am about to break down and get on a workout schedule. Its just so hard to do and dedicate time for.
Time is the hard part. You just have to find that motivation that gets your fire going and be flexable on the time. With Megan and I both in school and jobs we r stuck to 3 days a week. We workout somewhere between 4:30 pm and 8 pm depending on work, dinner, homework ect. Somedays we can spare and hit a few extra exercises to really focus in on a group but sometimes all we have time for is a basic workout and short cardio
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Trained arms today. I started doing them independently and results are better. 3 miler for cardio.
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worked out today as well. The gym was almost empty (saw 5 people the whole time I was there). Since it was so empty I got to spend more time lifting and tossed in a few more exercises. As you see from my routine I basically hit every muscle group once. I got to do some additional shoulder work, 2 different biceps and triceps exercises and toss in more abs. No cardio today, plan to ride the bike tomorrow.
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Didn't sleep all that good, might be all the caffine I take in or noexplode ;D. Did shoulders and legs. I got 235lbs for 3 reps on barbell press. After legs, went and did sprints. Rested for a few hours than 2 miler. Felt like I had a piano with a midget attached to my back! Long slow distance run tomorrow, no weights.
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man your body must be really conditioned to weights now. I thought about going mountain biking today for a nice cardio workout but my legs hurt to walk down the stairs so I question how well they will hold me up. I guess the 1st week of serious weight training does that to you. I am about to go ride around the apartment complex though just to do something since its in the mid 60's and sunny today here.
On a side note, went to Costco today to do me some bulk shopping.... 12 chicken breast for $15... not bad. 16 cans of tuna for $14 a giant bag of broccoli for $4, and a big bag of almonds (not salted) for $8. I think I am going to change things up a little bit. Instead of my Nature Valley bar I am going to have a can of Tuna (mixed with a dash of pepper and a little bit of spicy mustard {letseat} ). SO I already posted my meal plan but here are the totals eating Tuna instead of the bar. This on workout days with a 20g protein shake and BEFORE DINNER (but includes a spoonful of Pnut butter before bed). I feel I am low in the calorie section for someone 6'5", roughly 260 lbs, trying to lose weight but is weight training at the same time. Dinners are the normal, meat like chicken breast or ground turkey, maybe pasta or homemade tacos, always veggies, that kind of thing.
Calories: 1500
Carbs: 95
Protein: 138
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Sounds good. Just keep an eye on your energy level and sugar cravings. I am still feeling the leg workout from 5 days ago. I guess I will know tomorrow how I feel from todays leg training. It was high rep stuff, but the sprints and the run sucked!! I guess I am trying to simulate fatigue initially and than going on the run. The Tri training starts in 3 weeks. >:(
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man goodluck with that! I got to start running more soon if I ever plan to hang with megan on a marathon...
Man I am watching this MTV True Life "I can't stay thin" and basically its kids around the 19-22 yr range, trying to lose weight and they go on these like wacko diets (or starve themselves) for a week but then on a Saturday or Sunday or in one girls case, on Valentines day, they go on major food chow down and eat like 3 hamburgers and 3 servings of fries...
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Nothing to report today. Worked a little. Walked by the gym a few times. Took a nap. I know you like hearing that SSG!!! Man, I am tired SSG!!!HAhahaha ;D
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Going to hit shoulders today. Looking forward to it. Have not worked out since wed. I hate loosing the pump feeling and tightness. I am really getting back into this now. Looking forward to summer! No G... I will not send you pics. ::)
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man i am tellin you PVT's are soft these days... when i can out run most of them,,. do more push-ups then them... its a bad day
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Thats the new A!!! There is another unit here. I PT my ass off at different times of the day. These guys don't do chit-ever!!! I caught these guys sleeping under the MRAPS!!LOL!!! They have all the means to do other things, but they just bee-bop around kicking rocks. I have a big heart for them, but come on. They walk around with shi* uniforms and KNIVES in their boots sticking out.!!WTF? They are a support unit and I have to take that into consideration. {salute}
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yep that is the new thing... knives are the new COOL thing to have... the bigger the badder you are, also the more you have on your Kit the BADDER you are
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I am no expert here but I think lighter, less is better. Or am I wrong? {ehm}
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There is standard issue equipment if this is what your asking. Its dictated by their leadership. Usually some asshol* that has never been past his desk and thinks he knows everything. Chime in SSG! I like light and fast myself, but it also depends how far I am going outside the wire. Honestly, and not to bag on these guys, they don't leave the yard. And they see us just working out and going out multiple times during the day/week. It would piss me off too. Oh well, I can get them a job if they want it, but a large percentage don't qualify or can't pass firearms! Its sad, but thats always been the issue. This might end up being a Mud Pit discussion. ;D
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Alright now... I see you guys say "today I am going to work (insert body part)". I guess my question is how is your workout set up? I was always taught upper one day, lower the next, and don't work the same muscle group for 48 hours. I like my current workout but it really only targets each muscle group once... Would I be better off doing like a chest and arms Tuesday, legs Thursday and back and shoulders Saturday. Then this way I can spend more time focusing on the specific groups and less on the whole workout?
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First to Jerm.... I worked back and Bis one day, chest and tris next, shoulders next then legs I also work abs everyday, upper, lower and tops. But that is what I like. You work tris when using chest and bis when using back so makes sense to do it that way to me. G... I would want less of the non essential stuff but more ammo for long hauls. ;D
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Bodyparts are different for everyone. There are days I can actually go back in and work the muscle group I hit the day before. I do try to get some kind of cardio every chance I get. I like to train chest every 5th day. I train arms independently. This just keeps me from being in the gym for hours on in. Lets face it, you can smoke a muscle in 20 minutes, and put 20 mins of cardio in behind it. So, its different for all of us.
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Agreed, I am in the gym for no more than 45 minutes. I use the less rest between sets. Around 20 seconds in between to really burn it up and keep the heart rate going. Cardio is coming soon since it has warmed up. The bike will be out soon!
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Racquetball and soccer for me. Just getting in to racquetball and man that game wears you out! We've got a super nice gym on campus here, but I haven't been in over a year. Gonna try to start going again soon.
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Thanks for that fellas. I think I will take a page from Ben's book there and do the chest triceps, back and biceps and then legs. And glenn you are right on the time thing... I think we have been spending around an hour and a half in the gym. If we cut down the workout we can do longer cardio and spend less time total. Another question, where would you put the shoulders in 3 day workout routine? Part of me says with legs because all there is at the gym is leg press, curls and extensions, and calves so it's a short workout
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Hard to say. Both shoulders and legs are pretty taxing workouts. You can put them together, but you might cut yourself short due to fatigue. You can do a 3 days on 1 day off type of rotation. In the old days ::), I use to do chest, shoulders and tri, Back, bi's and 3rd day was legs. Than off and start the cycle over.
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Yeah im gonna have to play around with it some. Sucks to be limited to 3 days a week but gotta do what you can with what you have. I know one thing is more cardio! With the whole body workout by the time we make it to cardio we were so ready to be done that 20 minutes is the most we do... Lord knows I need more cardio so I can hang with Ben on the bikes
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Jerm, keep it simple. 3 excersises per body part. That way you do not spend forever in the gym. Like I said, no reason to be in more than 45 minutes in my opinion. No rest, just work. Jerm, I work shoulders on day 3. it all ties into the upper body days. Legs are not the most important thing to me. I give them hell on my bike! I am ready to ride bad now! Weather is great!
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Any suggested work out should only last between 45 to 60 minutes. Supposedly anything over that your body automatically starts shutting down so that you don't burn up all of your energy. It's the same thing as if you don't eat enough calories, your body will think it's starving and actually store energy (fat) instead of burning it.
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yeah the time thing is tough. With Megan and I both getting in reps and sometimes having to wait... But I am working on a better workout plan and it should be A LOT shorter each day
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Worked shoulders last night. Blew em out! I did smith machine behind back presses, Front delt raises with plate, side delt raises, rear delt extensions, shrugs, and blew out on the incline press machine. Lighter weight, massive reps x3 and then held horizontal till fatigue. Then did 175 crunches, lateral oblique building with weight and leg raises, Feels good!!!! I am getting much stronger just from 2 weeks of training. I am eating all the time as well. I will be strating a new high calorie diet this week. Lots of protein, low carbs. I will be eating around 7 times a day. Oh, I found a very cool tip... If you eat a cup of cottage cheese b4 bed instead of a protein shake your muscles will not be eatin up. Seems cottage cheese digests slowly so when your body needs energy to sleep it will not eat into the muscles for fuel. Just low fat cottage cheese, 8oz/cup. I have been waking up without being hungry! ;)
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Good call Ben. Cottage cheeses has casein protien. It is slower digesting than whey. Hit the steel twice on my end. The iPod was kicking, took all my pre-gym stuff 40 minutes out and pushed some weight. I got 325lbs on incline bench twice. Came back in the PM hours and did it again along with heavy shrugs and rows. No cardio today. Legs tomorrow along with sprints. >:(
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abs and legs today... did 5 sets of set-ups each set was 20, then did leg press.. started with about 260lbs for warm up.. then 300 for 3 sets of 10, then did 2 sets of 350 my legs feel like jello..
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Well thanks to y'all I will be doing chest and tris today. On my own since Megan is sick so I can move faster and hopefully toss in a 30 minute cardio. I need the cardio, I have crap for endurance right now. Also I plan to hit abs on every workout. Twice a week with weights, once a week without
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Abs can be worked everyday. It is one of the few. Since you are alone, use the smith rack if you have one. ;) You will feel pumped! I am ready to hit the gym now! And Jerm, work on the endurance. I don't want to have to stop and look for you on the bike trails. ;D
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That's the plan Ben! On a side not I heard they are working on a new section for powerline section at Yargo. Making it less crash-friendly.
Hey what do you fellas eat for breakfast. I notice folks swear by eggs but I can't manage to eat more than 3 scrambled or boiled.
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Plain oatmeal with cinnamon and rasins, protien shake and sh*t tons of coffee {letseat}
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I'm with G on this one, plain oatmeal and I also add a spoonful of power butter in mine for extra flavor and protein ;D Regular peanut butter works just as well.
Sometimes I eat 3 pieces of toast with peanut butter along with a Syntha 6 protein drink. If you haven't tried Syntha 6 I recommend it, it actually taste good and it also has a lot of vitamins that other protein drinks don't have.
Also, if you have a blender, mix one package of Nestle chocolate powder, one cup of 2% or non-fat milk, one cap of safflower oil, one spoonful of peanut butter and one banana, mix in blender and drink.
Also, a Bagel with peanut butter on them.
I try to rotate these so that I eat something different everyday.........................
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Yeah I might have to give the oatmeal a try. I don't like much bread in the morning so I guess oatmeal is next!
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This morning I had a 1/2 a raisin bagel with peanut butter and honey. Honey is good for you and is recommended. Also had a bananA and a protein shake. I will be switching over to this soon though...
3 whole eggs
2 egg whites
1 cup oatmeal
1 orange/ Banana
It soumds like alot but the whites are liquid.
Jerm, the yargo powerline is not bad, I hit record speed coming down that beast. That is the best part! Now when they rotate directions it blows! That hill will kick your A!!!
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Well thanks to the lovely iPhone I am coming to you live from the cardio session.... 20 minutes to go! I hate cardio but the phone keeps me busy
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Alright so I made my 30 minute cardio on the bike. I did 20 minutes on a mild level, 8 minutes on a medium level and the last 2 minutes were on hard (like what a nasty hill climb on the MTB feels like) then a 1 minute cool down.
Here is another question.... help me with reps and sets. First on the core exercises (bench flat/incline and leg press) I have read the 5x5 rep set but 5x5 is just to much for me (unless it is good for you then I will push through it), there is all the traditional 10-8-6 and there is the 6-4-2. You all know what I am going for so help me out. Most of the aux stuff I do the usual 3x10 except heavier things like Dumbbell incline that I keep to 3x8. Help me out fellas, still living in the highschool weight training world...
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It all boils down to what your trying to accomplish. I feel that everthing takes 21 days to build a habit. You need to have some resistance training along with cardio vascular training. http://combatcrossfitkc.com/Check out this web site. This is a buddy of mine on another team here. This combines it all. I like the cardio side of things they offer combined with my own low rep high volume weights. I try to taper things toward what time of year I am in. Beach/pool weather, you will need to increase cardio to bring out the lines and get rid of the Buddah belly. That takes an average of 60 days maybe more. This is just my experience with it. Let me know what you think of the site. Its intense but its short, and explosive endurance builder in combo with explosive strenght without the Mr Olympia gains. Hope this helps. {toast}
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Well, worked back and bis last night. I got my but handed to me. I have been doing burnout sets at the end of my routines. So after I am done with back I do pullu ups as fast as I can and only go down halfway so that arms are parrallel with the ground. Then when burned I hold the position till I can't anymore. Try it for 3 sets to burn out! WHOA! Bis, I did the same with cable curls. Fast, lighter weight then hold and fight the resistance down x3. I can feel it today. Jerm, I do 10-8 reps on 3 sets. Until I am stronger and can build my muscle endurance. Right now 3 weeks is not enough time to work it up to were I want. I concentrate on form and doing the excersise RIGHT! You get a much better work workout while being slow and controled and not throwing things, leaning things around! ;)
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So does anyone else have uneven body parts? My right bicep is bigger than my left... Always has been but man it annoys me. Tricepts, forearms, legs, all the same...
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Nope. Start working that one with additional weight 30 in one hand, 35 in the other. Freak. :D
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Haha I guess so. In high school I always remember doing like 2 extra curls with the DB on the left arm... It isn't so bad that people walking down the street would notice it but I notice it from the way shirt sleeves fit.
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And now, we all will. Kinda like duece bigelow... FRRREEEAAAAKKKK!!!! :D :D
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Yeah well know I am going to make my left one bigger and confuse you
{ehm}
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Went to the gym today and did a Sh*t ton of specialty machines. My arms and abs are freakin killing me. It's off to class now.
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Will the girls love you as is... PLAYA!
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X2 on that Will. You know I don't feel like the others about your sexual preference {toast}. If I had your Mo-cheeze-Mo, I would not step near the gym ;D. Anyways, hit legs and sprints today. 250 reps on the leg presses with 290lbs and evything else was 150 reps. You tend to run funny after this workout. The weight is not as important as the reps. At 50 reps, it seems like forever. Shoulders tomorrow.
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I also overdosed on protein last night. My wife wanted me to sleep on the couch. {hardlaugh}
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Well my plan is to cardio now 5 days a week with my off days being Friday and Sunday. I realized I can still use the apartment gym for cardio so might as well on my off days
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Hit it hard today. In the morning did shoulders and biceps. Got 245lbs on shoulder barbell press. Getting stronger! In the afternoon, did slow 5K(26:55) than 500 push-ups and 150 pull-ups. Legs were heavy from yesterday, but pushed through it! Chime in!!
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Could not workout last night. Jeep got to the shop for the gear swap!!! {letseat} Got to work tonight and tommorrow morning so till fri evening. >:(
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Managed to get enough motivation to walk down to the weight room and run 30 minutes on the eliptical machine. Then a quick set of abs and full stretches. Today is back and biceps along with my 3rd day in a row of 30 minute cardio, today on a stationary bike though. Tomorrow is my "off day" followed by legs and cardio again Saturday. Megan is still sick so just me today, so I can get to the gym and be working out by 4:30 and finished up before most are off from work.
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Today was easy. There is me and two others from my team that stick together. We have the same specialty skill, so I ride give them constant hell about upholding a higher standard. One guy is 47 and the other is 30. So if I hear age being a factor, I call :bs). Anyways, eveything was indoors. 45 mins of cardio and 500 ab reps. I did 20 on the bike and 25 mins on the glider. The way abs are done is at your choice, but get 500 reps! You can get 1k reps in under 45 mins also! ;)
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500?! Ouch, my out of shape abs would be on fire!
Yesterday did back and biceps, abs and 20 minutes on the bike. My legs just couldn't make 30 minutes. Today is off day so just stretching. Tomorrow will be legs and shoulders, abs, with 30 minute cardio. This morning I could move my belt up a notch without it being to tight!
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Godd goin Jerm! I could not workout last night, had to work. Tonight, chest and tris!
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Well, no working out today but I have managed to eat only 1 cookie out of all the crap brought to work today.
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I cut about 50% of my creatine lastnight. I was taking a combo of Gaspari's size-on, MHP TRAC. I have now went stricly with CE2 which is the ethyl-ester creatine but its in pill form. No side effects like old school creatine. And NO2 and Axis test booster. Let you know in 3 weeks how this works. {popcorn}
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The AM workout went as follows: 150 pull-ups, no matter how long it took. I got to the point where I was only getting sets of 5. Than its into the gym for rows. Finished up with 50 more pull-ups. Last was group cardio which was sprints. 100 yards, down and back twice was 1 set. We did 5 total. It was a smoker. The PM workout is slow 3 miler. Chime in! {salute}
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bout to eat breakfast and then enjoy a leg workout with shoulders and cardio. I rained lastnight so i guess no mountain bike today :(
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Sundays workout went as follows: Leg presses with 280lbs for 200 reps, not that bad. Leg extentions with 55lbs for 200 reps, not to bad. Forearms. Than came cardio! Two sandbags, one in each hand, jog 100yds. Lunges for 50yds and sprint 50 yards. Thats 1 set. Second set was 1 guy jogs 200yds with a pallet while you jog next to him. Pass the pallet...etc..Starting to suck a bit now. 200 yard spint slick. Finish with 1 sandbag sprint. All of these were done back to back with 30 seconds of rest maximum. To finish it off 300 crunches. Tuesday is the 300 workout. {toast}
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Hey Jerm- Whats with the contest you guys have on the JKownerns site?(Fatties with JK's)? I might get in on that, but that Dustoff guy is ruthless!!Let me know whats up. I read that outburst and I was rolling!!!hahahaha
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haha its just another weight loss thing. The thread starter, A Plumber has a trip coming up and posted a thread on weight loss tips. Then once he saw there were enough folks trying to do the same he turned it into a 6 week who can loose the most. There is some prize, but I dont know what it is.
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Got it. I will keep lurking and see how that contest goes. Probably not a bad idea for here as well. Oh, add a 2 mile run to the above workout. Legs are hurting!!
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when do you get a chance to work out your on here so much i dont this you ever leave... ;D ha fuker
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Your time on forum(TOF) has dropped also. I guess you have been hitting the gym a bunch or in the field. Today is no gym day. And eat like a pig tomorrow after the 300 workout!!! So shut up JK Fatt-boy!!! {toast}
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shit you think i am up at 0500 on a day off just to talk to your ugly mug... i have to do some pt,,, not that i need it i put in a few exrta innings last nite with the wife... my abs are on fire today...the hip thrusters are buring.. and i have teq gas... that about somes up the night for Sweetheart night
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dont be gay about my comment... i am still have a hang over... and it is just not right to pick on me today...
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That Daytona gig would be a reason for you to PT!! Get out there and run...NOW!!! Ranger through it!!LOL!!! {salute}
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Today is my day off. Was going to be yesterday but a friend called and we put a shade over 4 miles on the MTB. Would have done more but we were racing the sundown so had to call it quits due to no lights...
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Did the 300 workout today. It sucked! There were 5 of us so we had to modify some of the weight and make multiple stations. I was not the fastest, but I completed it in 24mins. Take one of your hardest workouts. The one that makes you want to vomit at the end.. Thats how you feel the entire time until your done!
a) Pullups - 25 reps
b) Deadlifts with 135lbs - 50 reps
c) Pushups - 50 reps
d) 24-inch Box jumps - 50 reps
e) Floor wipers - 50 reps
f) Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps
This is the workout. You can modify some of the stations. I actually used 95lbs on the deadlifts and just the 45lb bar on the floor wipes. This gives you the best of both worlds. You get cardio, fat loss and muscle building all in one. They plan is to do this every 7th workout! Chime in!!
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Oh, ran 3 miles today as well. ;D Where all you guys at?!!
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went in to do PT but got into a meeting that lasted for 2hrs... bs... but i will make up for it in the morning.. got a PT test in 6 weeks so for the next 6weeks its PT 2 times a day..
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I can smell a promotion!!! {salute}
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glad you can cause i cant... i think what your smelling is your own ass from those shakes
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Hahahah!! I still drink about 5 shakes daily! Casper the friendly ghost!!LOL!! Don't hate my comic book muscularity!! {toast} Just put out during that PT test. You might get promoted to head chef!!!
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the board is going on right now so the test doesnt matter
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Well, you know I got your back either way! We better stop running up our post count before Jerm spanks our pee-pees {no} You know there is a big prize for most posts!!! {toast}
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please I think Ben has destroyed my post count!
Anyways, got chest and biceps today along with ol' cardio!
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Post count! I am the master! :D
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all this talk about PT makes makes me need another beer. i'm guessing you guys are in the army? i'm gald i joined the Airforce, we might have PT but it doesn't have much of an effect on promotions, other wise i'd be in trouble. {salute}
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alright... made it through another day. Went hard on my cardio and it felt good! Megan did some body sculpt/spin class and the poor girl can barely walk now... classes are just not for me though.
Hey Ben or Glenn. So I have done all the reading and seen plenty of folks talking about eating cottage cheese before bed but I cant find an actual amount folks eat...
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what??? nasty eating CC..
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Cottage cheese is high in a protien called Casein. It burns slower than whey and stays wit you longer. Its hard to gut down at times, so I personally, have to have fruit or raisins mixed in with it. A cup should be a good amout to take in. As for those classes, they can be hard especially spin. I have an ego block when it comes to the classes. I just don't feel its a guy thing. But, do some walking lunges with dumbells and you will change your mind real quick. Did arms today myself and 525 on ab reps. Still feeling stiff from the 300 workout. chime in!
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Post count! I am the master! :D
Baiter!!!!!!!
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Chuck, go play in the mud! :D Jerm, G is right on about the cottage. I eat about a cup b4 bed. Wake up NOT HUNGRY for once! I have not worked out yet. Once this week is over I will be working mon, wed, fri 5-8 am at the Y and NO MORE NIGHTS OR WEEKENDS!!!! Then I can get back to normal. I am working those days, plus thu night till 10pm and have CPR training fri 5-9pm. No time to work out which blows!!! Funny too, I have not been eating as much as when I am in the gym and have lost 3lbs. >:( >:( >:(
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A cup... whew! I think I will give it a shop with 3 tablespoons at first and judge how I feel in the morning time. No workout for me today, to much school work going on. Tomorrow is back and biceps and cardio again along with some abs.
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I bought some Designer Whey it says protein supplement. I just got it at kroger I couldnt remember what to get at this sounded good. What Im looking for is a little energy after a long days work and not feel like crap the next day I work out. Is this the right stuff?
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Whey protein is the way to go. How many grams of protein is in a serving?
Basically when you work out or do physical work all day your muscles need protein to run and rebuild. Giving yourself more protein gives your muscles more "fuel". I suggest trying to fit more protein in your diet like eggs, tuna, nuts and of coarse protein shakes. If you dont get enough protein going your body will start to break down the muscles if it doesn't have enough energy.
I think I said all that right {ehm}
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19g of protein. I kept feeling like i wasnt getting stronger so maybe this will help.
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Ok this crap tastes like dirt. I almost threw up. I should have got the chocolate flavor but it had 2 g less protein.
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hahahahahahahaha thats what you get for buying the cheap stuff... the other stuff taste like crap too ... ;D {hihi}
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haha yeah man it all taste crappy! Now some can taste better but then they are higher in sugar but they dont really taste THAT much better. Best rule of thumb.... use the minimum amount of water which is like 8-10 oz., mix it real well and CHUG then drink water after. I had enough in highschool that the taste doesnt bother me much.
My brother never liked them so he would make a smoothie style. Add in some yogurt or ice cream, bananas, ect.
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On the bottle it said 5 time gold metal winner for taste. There should be a warning about how nasty it was.
It said mix with 3oz of water. It was like cake mix it was so thick.
Dewild I didnt buy the cheapest I bought the middle price range. :D
Can I mix it with milk?
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3oz?? Yikes!!! I usually do more like 8-10 so it won't be to thick. You can use milk too
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Richard- I use Syntha6 by BSN and my favorite is Optimum Nutrition in 10lb bags. Anything vanilla you have to mask the taste with whole fruit or something low in sugar and carbs. I like natural stuff like berries. Bananas are good, but are high on the glycemic index-they have a sh*t ton of sugar. When it comes down to protien timing and however you take in protien, remember this..you need 1 shake when you wake-up, anothe post workout and 1 before bed. Whey is fast absorbing so it burns fast in your system I like taking a packet of plain oatmeal and mixing it with the protien. Yes, taste is good, but your taking it for the lack of protien you get in your diet. Trust me, I drink 5-6 shakes a day! This will also help you feel full throughout the day but you need to also drink a good amount of water. Another good way to look at it is: eat bad and workout. See how you look. Eat good and don't workout and see how you look. Basically, everything counts! It sucks, but thats the truth. Ok, hit it hard today after a little bit of work. Did chest and 160 dips and 300 ab reps. I am finding 295-315lbs on barbel incline is getting easier! Back tomorrow. Chime in!!
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Back and biceps today and I plan to roast my abs! Yeah gonna have to try a cup of cottage cheese. 3 large spoonfulls lastnight and I was still hungry this morning
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3 spoons ain't gettin it. Richard, that was funny stuff man! Take the protein like G said but also right after working out. You have a 1 hour window to feed the muscles!
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In the old days protein drinks were nasty and hard to drink, but the Syntha 6 is no comparison for me this stuff taste good.
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Anyone else feel like they can't target their lats? It seems like my arms are more tired than my back ever is. Normally I do straight arm pushdowns to isolate and I can feel my lats then. I follow that with lat pulldowns and then some DB rows
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Wide grip Pull ups man! Seated rows on the machine, got to concentrate on the lats and squeezing them at the full rep. It is hard to not use arms though.
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X2 on pull-ups. I do 50 on back days. I just sit there till I get them in. The back has so many muscle groups, you have to attack it from all angles. Do days with just machines, days with just free weight. Vary your grips and get some wrist straps. This will help take stress off the forearms and biceps. Oh, did back and arms today. {salute}
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X2 on the lift straps!!! Good call G! {salute}
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We do have a seated row machine and I use it sometimes. Pull ups are next. I have not even bothered with them yet. I might try a few Saturday morning to see if I can even do them!
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At the Y we have one that is chain driven. You can swap out the bars. I go narrow close to the chest and squeeze like a mo fo! Also lat pull downs work great as well. Basically a pull up. Just concentrate on the back, get strapps to lesson your grip and use of bis.
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Did light shoulder work in the morning and 30mins of cadio at night. For shoulders, no barbell stuff. Just cables and dumbells. The cardio was on the glider. Taking Sunday off and 5k on Monday. Weather has been bad for the past 3 days, dust storms. Have fun at D-town guys!!
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Nevermind, I got bored and ran a 5k today. Slow 26mins. Chime in!, I am reading D-town was lame?
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26 min! It takes me that long to do 1 mile ::)
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Just take your time. I have found that running is easier when your not being forced to do it. So just work your mileaga every week. 10% increase would be about right per week. Since that big workout this past Tuesday, we all took it easy during the week. Dropped the pondage a bit and did more machines this week. Tomorrow will be another run or sprints and sandbag carries. Then Tuesday is the 300 again. My diet has not been super strict. The wife sent me a box that I got today full of Oreos and chocolate. I am not a junk food fan but damn this stuff is good. She is setting me up for failure!!! {no}
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Off day and ate cookies!!! ;D
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Well I had to change up the diet a bit. Was just costing to much to eat a chicken breast everyday so I now eat a ham sandwhich, light mustard, on wheat bread. Cost a lot less! Kept the rest of the meal plan the same
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Jerm, I eat the small tuna snacks with crackers for my mid morning snack. I love those things. Gonna hit chest and tris today! Looking forward to working out since it has been a week. Finally on a steady work schedule now!!!
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well lets see... in the field this week loading the truck with ammo and mags... loaded 12k of 5.56 and so i guess i worked out today.. plus had to run from one range to another to fix some things.. all in all i got a little work out in plus only had turkey sand and juice today
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hit chest and tris and I am spent. I am currently killing my family with tear gas. Protein overload! :D
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hit chest and tris and I am spent. I am currently killing my family with tear gas. Protein overload! :D
You better get off that sh$$$ before Moab, or you'll be riding in your Jeep on the trailer. {no} [hammer] {bruce}
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{btt} Did shoulders,arms and 300 reps abs. Than slow 5k. Chime in
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Chest, tris and abs today with 30 on the bike. I seem to average around 9 miles for 30 minutes medium resistance.
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i run at work. everyday, for 8 hours.
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Hitting back and bis today. I always do abs. :P Doug, that will be an off week for me. {letseat}
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8 hours a day? You gots to be a bad a$$!!! {salute}
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8 hours a day? You gots to be a bad a$$!!! {salute}
its really not that bad...its more like run 200yds to a car, drive the car back, rinse, repeat. there is a slight grade involved tho...haha.
when we are busy tho its def a workout. last saturday i ran cars for 3 hours straight.
I lost like 20lbs after I started working as a valet...then again, I had started to get kinda chubby.
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Did chest today. Got up to 315 on incline but I only got it twice. 250 push-ups, 100 dips and 300 ab reps. Than ran for 37mins. Started to take Celltech today just for the next 5 days. Running and all cardio will increase next month. Chime in! {toast}
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Just abs for me today. Got in a pretty good workout yesterday. Megan did a step class thing for an hour while I worked out
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bACK AND BIS LAST NIGHT, TODAY IS SHOULDERS.
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Ok, I finally made myself get up this morning and go. I walked 1 mile and jogged 1 mile. I know it's not fast but it took 34 minutes to do 2 miles. I'm going to add another mile tomorrow so that I can get closer to the 45 minutes to an hour mark
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Keep pushing Chuck! Did nothing today. Worked in the morning and ate some junk food. Bar-B-Q tomorrow Dewild. Your missing out! Life in a combat zone is rough!! ;D
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I didn't go this morning, legs are sore as heck and I had to drop the wife off at the airport at 6:30 am so I will hit it again in the morning.
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Skipped yesterday. I was beat. Skipping today to work on the Heep!
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Did back and arms. 300 crunches. This was the morning workout. Did 1 hour cardio in the afternoon. We grilled steaks tonight. I go a pic for Dewild!!! ;D
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G, I think we ran him off. {peek}
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G, I think we ran him off. {peek}
he hasnt been his usual post-whoring self recently...wonder what happened to him. {ehm}
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Stayed with the 2 miles this morning. Jogged 1 mile then walk and jogged the 2nd mile. Still took about 30 minutes so I deceided to leg lifts and push ups to fill the other 30 minutes. Then had my 8 ounce shot of vanilla ice cream flavored Syntha.
Hey Ghost, I get to take a tour of the BNS plant that is located here in Boca Roton Fl. My friend (who is a body builder) from Belgium is coming here to visit and he's friends with the CEO of BSN. Should be intersting.
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Worked a bit today so did nothing. March is here in a few hours. Time to change things up a little. Increase cardio, still lifting somewhat heavy. Chime in!
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Did chest, shoulders and tri's in the morning and 50mins cardio in afternoon. Stayed with 225lbs on incline for 5 sets of 6 reps. Nothing extreme. {popcorn}
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225?? is that how much your boytoy weighs?
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Stay out of this thread you knuckle dragging mongoloid! The way I pulled cables at Tellico last Nov, I got to keep in shape!
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Nothing extreme :bs) Everybody does 225 pounds for 5 sets of 6!!! You are insane my man {cool}
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well the truth comes out.. so you say you were pulling alot of "cables" the last time you went to tellico huh you freakin (http://i236.photobucket.com/albums/ff29/mrs_mrd/homoswitch.gif)
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Mad Mark and the broken XJ. Had to help a brother out. There were only a few of us that would actually get dirty that day. A bunch of watching and jaw jacking. Emotions getting away from some! I don't play that sh*t!. I am there to help and learn. You should have been there. Good times! {toast}
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that is what happens most of the time.... 2-3 people help out and 20 ppl stand around talking shit about it
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I tried that P 90x infomercial. Its kicking my butt
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P90X does work. My buddy is using it. He stopped after a month, but got great results off it. I did cybergenics years ago and Body for Life. It all boiled down to 1 thing though-DIET! Anything you do is better than nothing, but when it comes to eating right, people don't have the will power to do it. Its the hardest part of fitness.
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I tried that P 90x infomercial. Its kicking my butt
I seen that product and was wondering if it was any good or not.
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Its a good program Chuck. It will give you structure and incorporates new moves. Maybe something to try. Its a 90 day proram I think, but yes, it does work! Get Sherry to do it with you. Keeps you guys motivated. Take pics as well if you try it. For your own personal guide/progress.
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I guess I will have to give it a little more thought and check it out. Sherry wanted to buy it a while back but I talked her out of it. You just never know about those dang TV products.
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Did shoulders again. Got 230lbs x5- barbell front presses. ::) Did biceps as well. No cardio other than climbing 3 flights of stairs with all my sh*t! Mass cardio tomorrow!
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Gotta keep in shape to pull Mikes Jeep around don't we G!
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Yeah, your right. Thats why I hope all this Tellico stuff blows over and comes out positive for us. I know Dewild has not been yet along with a few others. I was really wanting to go in May. Tomorrow is going to be a kick in the balls. The workout is what I am talking about! ;D
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Couldn't get up early enough to run this morning so I'll have to do it tonight I guess. I hate jogging in the afternoon...................
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Today was easy. Did 3 miles slow(30mins) for a warm up. Than went to the bike for 30mins and finished with 350 push-ups and 300 crunches. Only thing this managed to do was make me really hungry! {ehm} Chime in!
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Got a full 2 miles in this morning. Nothing else. How in the heck can you do 350 push ups? I can't do that many in one week. Let's 30 a day x 5 is only 150, so that would take me 2 1/2 weeks {toast}
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Just do bursts of 20 reps. While your resting, roll over and do crunches. Its kind of like pull-ups. You will be better at them each time you do them. The numbers today were suppose to be 650 crunches and 500 push-ups. We got caught by the time and had to be in a team brief. I think tomorrow will be back in the morning and a faster pace 3 miles in the afternoon. Not sure yet. {popcorn}
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i really dont like you today.... did 200 crunches, 150 push ups...this morning...i mean all morning... my wife has to type this for me... i cant feel my legs or my arms... die u commie bastard
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I just hope your out PT'ing those pvts! Lead from the front!!! Now, get the sand out of your vag! You got this beach week gig coming up. You gots to be ripped!!!LOL!!
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yeah yeah yeah .......
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Did a little research on that P90x stuff. It looks like it is mostly recommended for people needing to lose 15 pounds or less, this is not for me yet!
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Yeah, that will cut you up. I am over being cut and big. Just want to maintain. Did chest and tris today. Tired!
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Did back and arms today.
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gonna be hitting those tonight!
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Tried to jog this morning but it was a little to cold, yes it was 38 this morning in Miami. So I came back into the apartment and tried Ghost's suggestion and did 10 push ups and then 20 leg lifts for a total of 50 push ups and 100 leg lift excercises. After that I walked up and down my stairs for 15 minutes (14 steps). Not a lot, but I was sweating my a$$ off.
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We have been running hard(working) for about a week. We get a half day off tomorrow than back to team stuff. I only got to run today. Slow 4 miler in 35mins. Going to get some sleep and back at it tomorrow!
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well not much for me this week... just to much going on. We do plan ride the bikes Saturday since it is going to be in the 70's so I will make sure I push it some for a good workout. Next week is back to norm
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Nothing today!
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Alright fellas... I need a little help. On top of just wanting to get in shape, I have been following Glenn's advice and sending my resume into some jobs. Well lets just say some of them are a little more demanding on the body. I need to design a workout based around 4 days of weights, 1 or 2 days of straight cardio (running) and 1 rest day to get my self in a little better shape. Ideally for me would be weights (with machine cardio) Monday, Tuesday, Thursday and Friday, and then running style Cardio Wednesday and 1 day on the weekend with the other as a rest day.
O and I want to start this on Monday!
So I was thinking this schedule:
-Monday: chest and tri’s
-Tuesday: Shoulders
-Wednesday: running
-Thursday: Back and bi’s
-Friday: Legs
-Saturday or Sunday: running, the other a rest day
One of the jobs I applied for has a requirement of:
Bench .72 of body weight
Leg Press 1.46 of body weight
Step Test 50 in 1 minute
Sit Ups 29 in 1 minute
1.5 mile run in 14.46 minutes
Can I do all that? Probably, but I don’t want probably, I want to KILL it!
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Whats the job? {ehm} LEO? Firefighter? This would help for a workout designed on the events. Let me know. {popcorn}
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Sounds like what I had to do 20 something years ago as a Firefighter.
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One is with the county sheriff department starting as a jailer, another with the city jailer and thinking about the police force but not sure on that yet.
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Ok, I see where this is leading to than. I have taken many of these pre-physicals. Just work on your recovery time and wind. Do sprints! and LSD(long slow distance). Injury free training. The weight lifting your doing is fine, but you will blow it away. These are designed to get the "average" guy in the door. Now, when you finally do get in and lets say...swat is where you want to be. Than you will want to increase running and plyometric stuff.
Today was an easy lift day. Did chest in the morning. 225lbs x 10 for warm-up than up the weight to 275, 315 x2, back to 295x3, than back to 225 for 6 reps. Cables and machines afterward. Than in the afternoon did a slow 2 miler in 17mins, and 5 mile bike ride after. Chime in!! {salute}
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Thanks Glenn. I think my biggest would be the 1.5 mile run. Guess I better get to running! Once I get in who knows where I will go. My brother is a Sheriff in another county and he is on the rapid response team (sheriff version of SWAT I guess) and he loves it all. He is also a big bigger than me. About 3 inches shorter but probably the same weight and more muscle.
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Not a problem. Also, to get where that run is easy just double it and you will adjust to the fatigue of the 1.5 distance. Did back and shoulders today in the morning and 650 crunches. The crunches took forever it seemed. Than did a slow 5k in 25 mins and a 5 mile bike. Chime in!! {popcorn}
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Arms today. No cardio. Legs feeling heavy.
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Well not much over the weekend for me. Got in a pretty good bike ride but that's about it. It's amazing, you might can turn 30 minutes on a bike in the gym on high resistance but it just does not compare to actually riding.
Today is chest and tris and I need to up the cardio. Got to start working on that 1.5 mile... I also plan to time myself with the sit ups.
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Did shoulders in the morning. Mission canceled so went back and did an hour and a half of cardio. Split it up between the bike and glider.
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Nothing over the weekend. actually I'm on another break. Been having bad headaches and other things going on. I have a Dr.'s appointment next Monday to go blood results. Hopefully, they just need to adjust my blood pressure medicine. I have to get feeling good enough to start working out, this shit is killing me and it's really starting to piss me the hell off!
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Blood pressure problems and working out don't mix well so you are doing right waiting to go to the doctor.
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Heal up first Chuck! You will get back into it. {toast}
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had guy on Monday at the gym stop look around then said i dont feel well.. had numbness on his whole left side.. doc put him on a blind at own pace and distance profile, had a cat scan MRI was out of work the rest of the week.. still not sure what happened but he says he still has numbness on the left side of his head...
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Well today I didn't do weights but we did run/walk today. It was probably a mile or so, more run than walk. After the run I had meg time me on 25 sit-ups and it took me about 55 seconds... Wow I forgot how much more sit-ups work than just simple crunches.
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damn Jerm last PT test i did 65 in 2 mins..
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I did a light work out last night. Nothing serious until I see the Dr. though. I figure I have to do something, it's one of those I'm damned if I do and I'm damned if i don't. So, with that I did a full body work out and then jogged 1 mile. Will take today off and lightly work out again tomorrow.
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Hit chest and tris last night, back and bis tonight and then got a show so push ups and sit ups for a few days. :(
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Had a lunch time gig today so went in and did back, bi's and 330 crunches.
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Recieved my blood test results today and it said:
Chlor. = 263
Triglicerides = 186
Just a little out of whack! LoL. Sounds like I'll be taking some new medicine on Monday.
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Take it easy there chuck!
Did chest and tris yesterday. Figure if I need to 1 time rep .75 of my weight I will just make sure I rep it a lot. Got to say, my legs are still sore from Mondays run but today is leg workout day so oh well!
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Did chest and some light back. Went up to just 295 on incline for 3 reps. Came back in the afternoon and did 22 miles on the stationary bike. All flat land, level 10-11. It was boring!!
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what?? was that .22miles or 2.2miles i understand that some of the keys might be missing off the keyboard over there..
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Yes, 22 miles. And it was boring!!! I wanted to get 30 in but it became more painful than beneficial. Wear compression shorts if you attempt this and have good music on your Ipod. ;D
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Well I cooked my legs yesterday! I have always been weak on the leg workouts and I realize I need to pick it up! So I went heavy and hard and it hurt a little to walk down the stairs today... Today no weights, might try to go run after we look at some houses if there is time. Tomorrow is back and shoulders.
The scale yesterday had me at 254, 257 on Tuesday so I will see what I weigh Friday as well. So I started the getting fit at 267 right after Christmas and I think I got as high as 275 previous that. My 38" waist jeans are getting really loose!
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Did arms and 100 crunches. Easy day.
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Lets see, got to the beach/show yesterday afternoon, drank some beer, ate some scallops, drank some beer. Today, setup for the show, done by 12, ate some scallops, drank some beer. went to the beach, got a slight burn... from the sun ;D went cruising, drinking a beer. Probably gonna eat a burger tonight. Work is such a drag! :D I brought some resistance bands but I doubt they will get used. {toast}
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Glen e-mail a cracker that new pic you have up... my eyes must be bad cause i cant read her shirt.. I think she might need to take it off and let me see it.. ;D {letseat} {letseat}
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Ben- your doing the workout I like to do!! MikeD, just google infidel and that was a pick that came up. Did nothing today. Had half the day off. Shot the pistol for an hour and ate cheesecake tonight!! {salute}
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G, I am upset though... I should be sticking to it. But, the beer and burgers keep calling my name! :D
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Burgers and beer, AMEN!
I did another light workout tonight. Full body: Hit tri's, bi's, chest, shoulders, back, legs and finsihed with 60 crucnhes then cooled off with a .5 mile jog on the treadmill.
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Work was a no-go. It rained and we got dime size hail. Go figure. Did back in the morning along with 550 crunches. Than ran 2 miles and did an additional 3 miles on the glider. Hope RR is fun!! I am waiting on the pics!!!! {toast}
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obviously not working out but I can say that I spend these last 2 days walking up and down trails, rocks and help pulling cables and for once in a LONG time I didnt feel like I was going to die from walking up a hill. Really I never even got short of breath!
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Did another full body work out this morning! Added a few more reps on the crunches which gets me up to a total of 100. I'm considering on getting another gym membership while I'm here in Miami. Right now I'm using the club house and they don't have enough machines for working out the legs and I feel like I'm not completing my workouts when I can't do leg presses and calf lifts. Hopefully I get good information from the Dr. tomorrow and can start adding on the weights to my workout.
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Steady as she goes Chuck ;D. The membership thing is hit or miss. I like having one just so I know that someone is getting my money, so I should use it. Golds is 5 miles from my house as well. Did chest today. No cardio. Keeping the weight under 300lbs on incline bench and getting more reps in. Did a bit more with dumbells today. {toast}
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In the morning did shoulders and arms. 3 sets of barbell rows and 500 crunches as well. In the afternoon did 20mins of cardio. {popcorn}
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Well, according to the Dr. here in Miami he does not want to put me on Cholesterol medicine because I have high liver enzymes, which comes from having high cholesterol and drinking alcohol. So guess what, it looks like the drinking days are over............. He told me to diet, exercise and take this vitamin for 1 month and then come back in and have the blood checked again. So I'm in the process of revising my diet plan and my work outs to every other day versus the 3 time week with weekends off.
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All drinking? That sucks Chuck! But you got to do what the doc says. Worked in the morning here. Got in and did a quick 2 miles. Lited and did shoulders again actually heavier than yesterday {ehm}. Than ran another 2 miles this evening. Can you tell I am bored?
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Hey Ghost,
Yep, all drinking! You always here people talking about how much they can save if they quit smoking right, well guess what, you can save money not drinking just as well. They few times sherry and I went out for diner we spent more on our drink or just as much for alcohol. It's nothing to spend $30 on drinks, sometimes two nights a week and then buy 2 bottles of wine and a bottle of SoCo Black Label, that's around $115 to $125 a week. That's easily pays for a gym membership and even a good trainer, or better yet Jeep parts!!!!!!!
Anyway, back to the subject -------- I'm thinking I may change up my routine: Right now I'm doing a full body workout every other day, which doesn't leave me any time for doing cardio and with needing to lose 80 pounds I need cardio. Now I'm thinking about separating the body parts for a 30 minute workout and then finish with a 30 minute jog on the treadmill. I think this will give plenty of rest between the muscle groups and also allows me to get in the cardio time that I need. I don't know, I may even go back to doing a body part for an hour every other night and doing just cardio on the off days. What do you think?
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That's what I do do Chuck. 30 min weights 20-30 minute cardio and I think it is going fine.
This week is a little messed up for me with school yesterday and today. So tomorrow is heavy legs because I need improvement there with a mild cardio. Thursday is bench, bis, and some shoulders with another mild cardio and Friday is back and tris and like a 10 min cardio because Saturday is mountain bike day!
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Chuck- All I can say is if it comes down to a major health issue, use the doctor to set you up with a nutritionist and really watch your intake. Every little bit counts!! On the strength training side of things, I feel you can push a muscle to complete exhaustion in 20 minutes. I mean, arms for instance. You can only curl and do tri extentions so much and there really isn't that much more you can do for those muscle groups. You can vary the weight but other than that, I don't see going for an hour on a body part being beneficial. Just my 2 cents. On the cardio side now. Mine is way out in left field compared to what you should do. Just remember, LSD 1 time a week.(Long Slow Distance). And slow steady 20-30mins every other day, keeping it where you can have a conversation. The answers your going to get will vary on this one. I try to simulate combat stress during my cardio/weight training. Not applicable to what your shooting for. Something is always better than noting. Hope this helps. Keep us in the loop!! {salute}
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breakfest---banana
lunch--turkey wrap..no cheese.. with water..
dinner---chicken salad with salsa.. salsa is lower in fat and other crap then salad dressing..
snack---either banana or an orange..
in the morning we have Company PT in ACU's and doing a Company run.. why we doing it in ACU's who knows.. I thought warrior PT was something with LOGS, weapons PT, litter carry, or a ruck march but not here we run in ACUs so I can get chaffed on my legs.. wtf over...
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Chuck- All I can say is if it comes down to a major health issue, use the doctor to set you up with a nutritionist and really watch your intake. Every little bit counts!! On the strength training side of things, I feel you can push a muscle to complete exhaustion in 20 minutes. I mean, arms for instance. You can only curl and do tri extentions so much and there really isn't that much more you can do for those muscle groups. You can vary the weight but other than that, I don't see going for an hour on a body part being beneficial. Just my 2 cents. On the cardio side now. Mine is way out in left field compared to what you should do. Just remember, LSD 1 time a week.(Long Slow Distance). And slow steady 20-30mins every other day, keeping it where you can have a conversation. The answers your going to get will vary on this one. I try to simulate combat stress during my cardio/weight training. Not applicable to what your shooting for. Something is always better than noting. Hope this helps. Keep us in the loop!! {salute}
X2! I am spent in 45 minutes, working 2 body parts at that! Back in today... shoulders! Man, I ate too much on my trip.
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So 20 - 30 minutes on weights and 30 minutes on the treadmill it is, for now!!!!!!
Thanks!
Oh yea, ghost, did you make your reservation at the LaQuinta yet (Jeep Beach)?
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I work chest/tris and do one chest excercise 3 sets, then do bis, 3 sets. Typically 3-4 excercises per group within 45 minutes. Abs, everyday.
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Well, tonight I did tri's, bi's, chest! For chest I did the incline bench press, front lateral pull downs and a fly machine. I did 3 sets of 10 on each one and thenfinished by doing 30 minutes on the treadmill, which I only got in 2 miles.
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I am new to this thread but I started P90X on Sat ( I know Glen you think its crap) but with my schedule it work perfectly.
All i can say is HOLY HELL i have never hurt this bad in my life. The plyometrics alone kicked my azz. I am not changing my diet
only dismissing Alcohol for this time period (excluding MOAB)
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Adam, P90X is good for a basic starting point. It will show you how to diet and get cut along with a structured plan. For me, I need more heavy, powerlifting type program along with the cardio. I have done programs similar and I do know that P90X does work. Chuck, I will PM you about Jeep Beach. {salute}
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Welcome Adam,
Keep us posted on your progress!
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Cool Adam! Let me know the progress. I have been thinking about doing that.
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Arms and 600 crunches. {salute}
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Oh yea, I did lose 1 pound last week ::)
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I gained a few. I am at 204.
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204! your a light weight ;D
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204! your a light weight ;D
x2. Scale today shows me down to 252!
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i am at 159.8 ;D
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I take it then you are using the P90x to try and put on some extra muscle weight?
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5'10 and 204lbs. I am a little guy. ;D
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I take it then you are using the P90x to try and put on some extra muscle weight?
Yep and more flexibility
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Lightweight... I am about right were I want to be. Like to get back to 230 but I will take 215 all day!
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Lightweight... I am about right were I want to be. Like to get back to 230 but I will take 215 all day!
I would like to get to 230 :'(
I imagine I will probably stop around the 240 or 245 mark... I mean at some point all the fat loss has to be replaced by muscle gain right?
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Lets hope so!! I don't have that problem. I just can't gain fast enough... or make that afford it! ;D
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Yesterday did chest and barbell rows. Keeping the poundage below 300lbs on bench and 225lbs on rows. Did 200 crunches. Today so far just back and arms. 5K tomorrow and stationay bike.
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Did back, shoulders and abs last night. Only did 100 crunches and only made it 20 minutes on the treadmill, I was way tired for some reason....................I might need a few more carbs!
Also got on the scale this morning and it was 4 pounds to the left. That's 5 pounds total so far. Only 65 left to go. I don't think I can keep losing 4 to 5 pounds a week but I'm hoping I can at least keep losing an average of 3 pounds, which means it will take approximately 15 to 20 weeks reach my target weight.
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Well I decided to skip weights yesterday due to the nice weather so Megan and I did a medium pace walk 3.5 miles with the dog. Weights today, mountain bike tomorrow.
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Hit bis and tris last night. Have to work the Y tonight so if it is slow tonight I will be hitting chest and tris. I weighed myself yesterday when I came in and the trip did a number on me. 206! I gained 4lbs from the break for work. We ate beef everynight and had a few beers. Man, it was good though!! {letseat}
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had to pull the wuss card and bail on weight today. Today at random my neck started to hurt. Not like a sore pain but how your neck would feel if you slept funny and you cant move it to one side... yeah that crap. I have been stretching, heat, and all the other normal things you can do. Hopefully its better by morning so I can ride the bike!
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I hate it when that happens! I usually get that when I have to much to drink and all asleep on the couch {toast}
Anyway, I broke down yesterday and joined LA Fitness, the little club shack at the apartment complex just wasn't cutting it. We get to meet with a trainer today to get analyzed, this ought to be exciting.
Hope you get felling better Jeremy!
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I feel ya on the crappy apartment complex gym Chuck. Ours is the same so we joined the corporate gym for my work.
The neck is still crap. Cant even hold it up to see when sitting on bike.. >:( I have done the hot showers, hot towel around the neck, heating pad all with stretching once in awhile but it's no better than yesterday. It wouldnt suck so bad if it happened from sleeping but seriously I sat down at my desk yesterday around 2 and suddenly my neck was stiff and hurt to turn/tilt me head to the left.
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There you go Jerm, disability claim and treatment from the company piggy bank!! ;D Not much here today. We worked but didn't leave the compound. We were QRF(quick reaction force). Basically sit around with your thumb up your ass!!! {boohoo} Did all body weight stuff today. 150 pushups, 600 crunches,100 pullups and 21's for bi's. Than and easy 5K. Didn't get to the bike. Kind of tired after all this stuff.
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I feel ya on the crappy apartment complex gym Chuck. Ours is the same so we joined the corporate gym for my work.
The neck is still crap. Cant even hold it up to see when sitting on bike.. >:( I have done the hot showers, hot towel around the neck, heating pad all with stretching once in awhile but it's no better than yesterday. It wouldnt suck so bad if it happened from sleeping but seriously I sat down at my desk yesterday around 2 and suddenly my neck was stiff and hurt to turn/tilt me head to the left.
Also try some Ibuprofen!
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Went to visit the trainer today and this guy kicked our butts. We worked on legs today for 30 minutes, didn't touch a single weight and my legs our going to hurt like hell tomorrow. I can already tell.
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alright boys we know we need protein to build muscles and one of the best ways to lose weight is to take in less calories, more protein.
So I have 2 protein shakes. 1 is 20g protein, 130 calories with 25 from fat and the other is 60g protein, 280 calories with 10 from fat. Which one should be taken mid day like 10 a.m. and which one after workout? I assume the 60g protein should be after the workout but just wanted to check.
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alright boys we know we need protein to build muscles and one of the best ways to lose weight is to take in less calories, more protein.
So I have 2 protein shakes. 1 is 20g protein, 130 calories with 25 from fat and the other is 60g protein, 280 calories with 10 from fat. Which one should be taken mid day like 10 a.m. and which one after workout? I assume the 60g protein should be after the workout but just wanted to check.
Jeremy,
The only answer is you will probably have to experiment and see what works best for you! You also need to look at your daily intake on calories, protein and carbs to see which one fits in better.
For example I use Syntha-6 which has 200 cal, 54 from fat per serving and 22g of protein. I take two servings as a mid-morning snack and usually take two servings after working out. The fat that's in the protein drinks usually is the type of fat that your body will burn quickly and not store. Even with this I lost 5 pounds last week!
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The general rule for protien consumption/absorption is 1.5-2.0 grams per pound of body weight. This will keep you from being hungry, cuts cravings and keeps higher levels of nitrogen in your muscles. You should take a minimum of 3 shakes in a day. Right when you wake up, post workout and just before bed. I drink 4-6 a day and actually cut to 4 shakes when trying to drop weight. If your working out hard, this much protien will do nothing but help you. If your drinking shakes and sitting on a couch your wrong! You will put on spare tire weight if your not burning the extra calories. BSN is good stuff, but I feel whey is whey and casein is casein. Whey burns super fast in your system where as casein stays with you longer. Clear as mud? No gym today for me.
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Glen,
When you say 1.5 to 2g per pound of body weight, if one is trying to lose weight this number should be based on the goal weight right? For example my target is 190 pounds and I actually use 1g per pound so my daily intake should be 190g of protein per day, I have my whole calorie intake based on my goal weight! By using 1g of protein per pound, 2 carbs per pound and .4g fat per pound based on 190 pounds this give me a calorie intake of 2964 per day. Does this make sense? For those wondering:
1g protien = 4 Calories
2g Carbs = 4 Calories
.4g Fat = 9 calories
When you look at it this way you can easily see how damaging fat is calorie wise!
Multiply your ideal weight per grams then multiply that number by the number of calories and this will give you a rough idea of what your intake should be. Of course you may need to make adjustments as you go along depending on how things are going.
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Chuck-
This is where all the little things come into play. To include genetics and what level of training your at. I have a target weight myself, but if I drop to much my strength falls and I lose energy. I learned most of my eating from the past program I mentioned: Body for Life. I think your trainer can answer your intake questions better than I can. I know my calories tend to stay around 4K and don't go much below 3200. This is also a good time to ask about the P90X program and the diet. The diet is key to all of this stuff. It will help with everything from health issues all the way down to recovery. So do I have a true answer? No, because the training and food here is completely different from what I would do there. Fat cals are a killer though, but I don't think you can get to much protien and when you do, you will get rid of it in waste or through urination. Carbs are hit or miss as well you need them, but I even restrict them at times. Keep a food journal. I have for more than 2 years now. You can do accurate calculations this way and you can't lie to yourself.!!
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the eating healthy is tough just from the money side of it! Man it cost to eat healthy!!! Anyways I totaled up all I eat pre dinner since I had to change some things around due to cash, added in the 60g shake and here are the stats: 1,640 calories with 367 of them from fat, 173g protein and 102 carbs. My 2 big carb items are the instant oatmeal (33 carbs) in the morning and 2 slices of wheat bread (28 carbs) at lunch.
Dinner is the typical easy stuff. Pasta with ground turkey, chicken salads/strips, bbq chicken, and anything that is able to be grilled for preparation is cooked on the George Foreman grill.
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Glen,
When we met with the trainer I laid out the workout plan I was doing and said he wouldn't change anything I was doing, so I guess I had that part right. I told him that my concerns were more with the nutrition side of things he said the exact same thing you did in that I should check out the P90x program. According to him the program is good for anyone wanting to get into shape. I hate to buy it just to get a nutrition plan out of it. Right now I think I have a good plan going and I'll just have to monitor it and adjust as I go. I may even gain a little weight before I actually start losing because I'm thinking about just trying to gain some muscle mass first. According to the research that I've done and conversing with the trainer, 10 pounds of muscle mass alone will burn about 500 calories a day alone, that's cool. The only problem I think it will take like 12 months to gain that much muscle, without steroids of course!!
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Just start off with a good foundation. Set a goal thats within reason and attainable. I know when I did that one program it was 12 weeks long. My reward was a cruise. It helps to have a set goal. Do the size building and work into a cutting program like P90X. Let me know when you decide to do this. That could be another thread!!! ;) Slow, steady and consistant. Oh, where's Dewild been? Kind of quiet lately.
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Here's the breakdown of my new workout plan. On the set of 6 reps I add another 5 pounds on. The P90x will get used when I hit the 200 pound mark!!!!!!
Exercise Sets/reps
Day 1 (Arms & Chest)
Bicep Curls 4/12, 10, 8, 6
Bench Press (Flat Bench) 4/12, 10, 8, 6
Hammer Curls 4/12, 10, 8, 6
Tricep pull down 4/12, 10, 8, 6
Bench Press (Incline Bench) 4/12, 10, 8, 6
Seated Tricep Extensions 4/12, 10, 8, 6
Reverse Barbell Curls 4/15
Chest Fly or Pull Over 4/12, 10, 8, 6
Barbell Curls (Wrist only) 4/15
30 hour cardio
20 min. ABS*
Day 2 (Back)
Wide Lat Pulldowns 4/12, 10, 8, 6
Wide Front Pulldowns 4/12, 10, 8, 6
Narrow Pulldowns 4/12, 10, 8, 6
Seated Lat Rows 4/12, 10, 8, 6
Barbell Bent over 4/12, 10, 8, 6
Stiff-Arm Pulldown 4/12, 10, 8, 6
30 Hour cardio
20 min. ABS*
Day 3 (Shoulders)
Seated Shoulder Press 4/12, 10, 8, 6
Arnold Press 4/12, 10, 8, 6
Standing Lateral Raise 4/12, 10, 8, 6
Forward Lateral Raise 4/12, 10, 8, 6
Hammer Lateral Raise 4/12, 10, 8, 6
High Pull 4/12, 10, 8, 6
Day 4 (Legs)
Leg Extension 4/12, 10, 8, 6
Leg Curl 4/12, 10, 8, 6
Leg Press 4/12, 10, 8, 6
Squat 4/12, 10, 8, 6
Calves 4/12, 10, 8, 6
30 hour cardio
20 min. ABS*
*ABS
Front ABS
Leg Lifts 4/20
Scissor Lift 4/20
2 feet foot push 4/20
Riding bike in air 4/20
Criss Cross 4/20
Walking in the air 4/20
Sitting Hinge 4/20
Making O's 4/20
Lower ABS 4/20
Side ABS
Sit ups in the air 4/20
Stretch left to right 4/20
Push left, Push right 4/20
Stretch ABS 30 Seconds
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Looks good man! Keep us in the loop on how it works out. Did a 2 mile run in the morning. I realize now that early morning runs are BS!!!! Worked all day till right about dark. Went back and did chest and bi's and 300 crunches.
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Today is chest, tris and gonna get heavy on abs. I also got to get dedicated to cardio man. I hate it (like most people) but I know I need to do be doing 20-30 minutes everytime. I just realized I have 9 days to meet my goal of 250. I was like 252ish begining of last week but only worked out 1 day the whole week...
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Did arms and chest tonight! This was our first night to actually workout in the gym and it really sucked. I couldn't believe how crowded it was in there at 6:30. I'm going to go check it out at 6 am and see what it looks like. Oh yea, I did absolutly no cardio whatsoever. It goes against everything I have ever been taught but I'm thinking about backing off of the cardio until I start putting on some muscle. I know it takes about 20 minutes of continuos cardio before you start to burn actual fat, what I didn't know was the body will burn muscle for energy before it burns fat. I don't have enough muscle to burn yet!!!!!!!
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did 2 1/2 miles with vest on in under 30mins.. walking.. tried to run with it on but it bounces to much and i guess my knee isnt ready for a run with the weight or i am just being a pansy.. but tomarrow i have to see CSM after the sexual prevention class so he can tell me i didnt make the E-7 list and have him give me some reason for it.. so in the afternoon i will do the 2 mile run when i get off work.. did 125 situps in 3mins did jumpin jacks as well..
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Yep Chuck thats why you need protein to fuel those muscles! I did my tris and chest today with abs and 30 min cardio. Tomorrow is back, biceps, and more cardio... weighed a little less than 253 lbs so gotta get that move on!
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This is where we all differ when it comes to body types and activity level. I feel you can do 2 20min sessions a day of steady cardio and not burn any muscle. To get to that catabolic level(muscle loss) you have to be extremely high octane. I am talking marathon prep level of running and swimming. Just getting to your target heart rate will not hinder or cause muscle loss. Now, when the talk of steady cardio comes in there is a simple rule to follow. Just be able to maintain a conversation during the entire 20-30mins. Not gasping and falling down. Hope this helps. {toast}
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MikieD,
You need to be more positive! go in there stomp on his foot and tell him to give it you, it's yours, go take it.
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This is where we all differ when it comes to body types and activity level. I feel you can do 2 20min sessions a day of steady cardio and not burn any muscle. To get to that catabolic level(muscle loss) you have to be extremely high octane. I am talking marathon prep level of running and swimming. Just getting to your target heart rate will not hinder or cause muscle loss. Now, when the talk of steady cardio comes in there is a simple rule to follow. Just be able to maintain a conversation during the entire 20-30mins. Not gasping and falling down. Hope this helps. {toast}
I will probably do some cardio. I do 10 minutes (.5 mile) as a warm up before I hit any weights.
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Back and tri's. Did 300 crunches. No cardio in 3 days. :bs)
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back and bis today. No abs as they are actually sore from yesterday {letseat} Yesterday I also did a 30 minute hard pace cardio on the bike, today was a mild 25 minutes and then ran some stationary steps while I waited for Megan to get done with her class.
Tomorrow I need to really jump on school work and its my day off from weights so I may take it off from cardio too and just stretch/abs here at home and let my legs be rested for the leg workout thursday.
Scale had me around 250.5 today ;D
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back and bis today. No abs as they are actually sore from yesterday {letseat} Yesterday I also did a 30 minute hard pace cardio on the bike, today was a mild 25 minutes and then ran some stationary steps while I waited for Megan to get done with her class.
Tomorrow I need to really jump on school work and its my day off from weights so I may take it off from cardio too and just stretch/abs here at home and let my legs be rested for the leg workout thursday.
Scale had me around 250.5 today ;D
250 was your goal right?
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Jerm- WWE!!! I could see you in tights and knee boots!!LOL!! Went on early work thing this morning. Got back and did shoulders and than ran a 5K. Rested for 45mins and did another 5k.
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Yep 250 was my goal to make by next Tuesday so I should be on target! Man my lower abs are some kind of sore from working them Monday...
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Did back and 100 crunches tonight.
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Has anyone done one of these detox/clensing things where you take some pills for a few days and it is suppose to clear of the excess "stuff" inside your body and you could loose a few pounds in the process? It's a tempting idea to try if it is proven. I doubt it would make you lose fat or get skinny but I mean shedding a few pounds is always nice no matter where it comes from.
Today is heavy legs, abs, light cardio and some foot drills to work on my foot cordination. I will find out Monday if I am eligible to continue my interview process for the Sheriff department and if so next week will be a light week since Thursday is obstacle course day...
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There is some stuff at the GNC that works pretty good. But be very carefull. It will clean you out actually overnight, but you will feel chitty(no pun) all day the next day. Make sure your off from work and have no morning plans the next day as well. It works, but it could back fire. It is basically charcol and selium root is all. It dehydrates you as well. Did 10 sprints today. 5 were with sandbags in each hand for 100yrds. The last 5 were slick. Glad its over. ;D
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{peek} Jerm, buy some giant TP rolls and get ready! :D Hit shoulders last night. Good times. went heavy on the shrugs 315 for 3 sets of 12!
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Yeah no thanks on that then. I don't feel like being a walking time bomb for 48 hours!
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If your wanting to just get cleaned out go buy a bottle of phospho soda and mix it with 8 ounces of sprite. This is what the Dr. gives you before a colonoscopy and it cleans everything out of your system.
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If your wanting to just get cleaned out go buy a bottle of phospho soda and mix it with 8 ounces of sprite. This is what the Dr. gives you before a colonoscopy and it cleans everything out of your system.
Just grab some Acidophilus at the drug store.
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Think I would just drink some cheap beer and eat buritto's. {toast}
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Think I would just drink some cheap beer and eat buritto's. {toast}
LOL! I just saw that we've got a new Colon Clinic down by the Gwinnett mall! I bet Varsity dogs and beer are cheaper.
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Think I would just drink some cheap beer and eat buritto's. {toast}
LOL! I just saw that we've got a new Colon Clinic down by the Gwinnett mall! I bet Varsity dogs and beer are cheaper.
With Onion Rings, sounds like a meet and greet too me.
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Finally a full day off today. Did chest, bi's and 700 crunches in the morning. Then went and tanned..yes Dewild, tanned! Than ran an easy 5K.
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G, were you in a kiddie pool as well? ;D
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Think I would just drink some cheap beer and eat buritto's. {toast}
PBR and pickled eggs ;D {toast}
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Lost another 3 pounds this past week. Down to 252 and counting! Easy work out tonight shoulders, abs and maybe some cardio!!!!!
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Did back and tri's today no cardio. This was my last day on MRI NO2. I am on the last bit of CE2 Hi-Def and NoExplode for pre-workout. I am 198lbs. I am looking to be around 195lbs but its going to be tough! Ate cheese cake tonight {no}
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none for me today... Might hit some abs and stretching later... had some birthday cake today at my Nephews birthday... I kept it small though.
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Did back and tri's today no cardio. This was my last day on MRI NO2. I am on the last bit of CE2 Hi-Def and NoExplode for pre-workout. I am 198lbs. I am looking to be around 195lbs but its going to be tough! Ate cheese cake tonight {no}
Glen,
Do you need some supplies sent over?
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No thanks Chuck. I buy just the amount I need so I don't end up having left over stuff. Timing is the key to all that stuff!!
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Cool, if you ever do just holler!
Getting ready to go do legs today!
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go get em chuck! Today is another off day for me {toast}
Hopefully I find out Monday before my workout time I am doing the obstacle course Thursday so I know to either lift light or lift heavy.
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Will do Chuck. Did shoulders, back again and bi's. Finished with 350 crunches. In the afternoon did sandbag runs and spints. 100yd distance 10x. Sucked!!!
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Well I couldn’t take the boredom today so 30 minutes on the elliptical machine this evening... ;D
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My legs are burning gooooood! Almost did 200 crunches, movin up man!!!!!!!
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Good work Chuck! You are doing awesome! I am slacking this week due to trip planning, grass cutting, jeep working for Moab next week. I will try to stay somewhat healthy on my trip next week. ;D
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well i went light today... running the obstacle course Thursday!
Looks like I wont make my goal tomorrow. I was in hopes to be at 250 but the scale today had me at 251.5... Cant say I am sad though... come a long way in the mirror from the 275 I use to be {letseat}
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Good work Chuck! You are doing awesome! I am slacking this week due to trip planning, grass cutting, jeep working for Moab next week. I will try to stay somewhat healthy on my trip next week. ;D
Damn dude, is that all you can think about? Moab, Moab, Moab........ it's making me sick, I'm tired of hearing about it.........I just wish I was going {toast}
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{peek} ()()
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Did trapz and tri's in the morning along with 310 crunches. Than did 20 min of easy cardio in the afternoon.
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Are Trapz that big muscle on the back?
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did my PT Test this morning.. wasnt ready for it but passed it and lost another 2% body fat from last month.. at this rate I should be able to drop another 2% of body fat by the end of next month
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Traps are the muscles by your neck. ::)
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x2 on the trapz location. I usually do dumbell shrugs or smith machine barbell behind the neck shrugs to hit them. Did chest and bi;s today. No cardio.
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Man, I have not been able to get to the gym! Gonna be hard to get back into it when I get back. I know... {boohoo}
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Did arms and chest tonight along with 100 crunches and 100 leg lifts. .54 miles on the treadmill to warm up before work out. Then we went to a Japanese place and ate about 3 pounds of sushi. I had my first baby octopus (smoked) and it was good!
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YUCK!!!!!!!!! Chuck!!!!!!!!!!!!!
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And I did it without beer!
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I've been on that DR. Vitkin diet for about 2 weeks trying to loose 40 pounds. it works great ! they ask that you have blood work done at first . and you talk to their doctor and nutritionist and you are on your way. lost 10 pounds so far. really hav'nt worked out that much except for a little cardio.
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Let's put some money together and build a GATR obstacle course. I ran it in 56 seconds and man o man that made you work. Hit it 3 or 4 times every other day and you would be set!
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Jerm, you crazy!
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Jerm, you crazy!
Sounds like it!
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hey I may sound crazy BUT it did work my ass off today... {salute}
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I messed up last night! Was supposed to do back and some how I guess I just got into it and wasn't paying attention and I mixed in my shoulders with it. Before I knew it an hour ten minutes went by. So I skipped the ab work out and just went on home. I did lose another 2 pounds this week............................
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Are you guys taking a break or what? It's been quit!
I blew off the whole weekend - diet included. I had a gator burger on Friday with fries and a Corona and then on Saturday went to Flanagan's and had Ribs with fries and 2 Corona's. But I was back at in the gym last night. Did legs and 100 crunches and then another 100 leg lifts, .5 miles on the treadmill to warm up.
I'm also going to change out my protein drink. As soon as my Syntha 6 is gone I'm switching over to Muscle Milk and Cytomax. Muscle Milk is a little cheaper and has way less cholesterol in it. I will also be adding Hydroxycut into my diet.
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A little break for me. Other than 2 light weight days, an obstacle course and a good mountain bike ride Saturday I didn't do much. I did stick to my diet though for the most part.
Today is back at it with chest, tris and cardio.
Careful with that Hydroxycut... It will raise your heart rate during exercise and resting period. I never measured mine while on hydroxycut but I do know when I was taking GNC's version, Thermacore, my heart rate was 30-40 paces higher on the bike at the gym and after I sometimes felt real light headed. Obviously I quit taking that!
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I have taken it before and if I keep it to just to 2 pills in the morning and then 2 pill before a workout it doesn't seem to affect my blood pressure at all. But it does get you going! tonight is arms and chest night!
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Well I finally made my goal weight of 250!!! Just 7 days later than hoped... Now that I have dropped 25 lbs I think a good final goal will be around 220 lbs... That's my new goal but I don't plan to get to it till August though. That gives me about 3.5 months. I did the first 25 in 3 months with only 2 months of real weight training.
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up to two miles on the tread mill . still losing about 3pounds/week
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Playing catch up on this thread. I am 7 days behind, but have not slowed up. I looked back in my training log tonight and realized I was on my 16th day straight either running, lifting or a combo of both. You just get into a routine. Anyways, here it goes:
4-1: easy 1 mile run
4-2: back, arms, 2 miler
4-3: shoulders, 2 miler
4-4: chest, arms, 2 miler, 3 mile bike
4-5: back, tri, sandbag sprints
4-6: 7 miles, 100 dips, 200 crunches
4-7: chest, back,bi, 730 crunches, 30mins cardio
4-8: No gym, fatigue and tired as sh*t!
sorry for the delay Chuck and Jerm. Stay motivated!! {salute}
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Well the gym crowd was light tonight so I decided to use the free weights for the bench press and the incline bench press and I can't beleive the difference it makes than using a machine. My workout feels a lot more complete using the free weights.
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Well the gym crowd was light tonight so I decided to use the free weights for the bench press and the incline bench press and I can't beleive the difference it makes than using a machine. My workout feels a lot more complete using the free weights.
x100. This is why I was so excited to have a gym with free weights. Not only do you work the normal muscle group (tris and pectorial) but now your body has to use abs, shoulders, bis, and such to stabilize that weight above your head. I attempt to do every workout with free weights that I can.
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I have muscles in my back that are sore today and I didn't work on the back last night. I'm thinking no more machines! All free weights!
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I hit legs today hard, abs again with weights and a slow 10 minute cardio.
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Did shoulders, light back, tri's and 230 crunches. In the afternoon ran 2 miles and did anothe 3 miles on the eliptical.
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No cardio today. Just lifted and did back, arms and abs.
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Did back last night, 150 crunches, and then about another 50 leg lifts. Lost 16 pounds so far! Only 54 more to go {:CH}
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Way to go Chuck!! Keep pushing yourself. Took it easy today. Did chest. I have been doing only incline movements for chest for the past 86 days. I broke down and did flat bench just to see where I am at. 225 for 10 reps, 295 for 6, 315 for 4 reps and 335 for 2 reps. I will probably feel the pain in the morning, but I just had to see. Oh, ran just under a mile and a half. Not bad for a little guy!!
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Well had a nice weekend break other than a slow 3 miles on the MTB. Chest, tris, abs with weight and 25 minute cardio this afternoon.
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Yep same here, another weekend break! I only drank 3 beers the whole weekend. Shoulders tonight!
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Today is legs, I hate working legs... And then abs, no weight this time, and probably a slow 10 min cardio. One thing I have noticed is I need to work out my lower back more. All I go right now is back extensions.
I am hanging right around 250 give or take pound. I cut the instant oatmeal out of diet and now just eat 4 boiled eggs. The oalmeal was loaded in sugar and 32 grams of simple carbs...
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If anyone wants to ride bikes, I am always on the Silver Comet Trail cranking out the miles. If mountain bikes are your thing, let's hit some trails. I enjoy riding at all levels and speeds.
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Today is legs, I hate working legs... And then abs, no weight this time, and probably a slow 10 min cardio. One thing I have noticed is I need to work out my lower back more. All I go right now is back extensions.
I am hanging right around 250 give or take pound. I cut the instant oatmeal out of diet and now just eat 4 boiled eggs. The oalmeal was loaded in sugar and 32 grams of simple carbs...
By the old fashion oatmeal and cook it on the stove, this way you can fix how you want! I love boiled eggs but I can't have the yolk, it's loaded with to much cholesteral.
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Hit shoulders today and only 10 minute cardio.... Then we went and had mexican at Willy's (like Moe's) so I am sure it was loaded in salt no matter how I clean I tried to keep it.
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Did arms and chest tonight along with 20 minutes of cardio...............Everything was free weights except for the one exercise for the tri's.....It's already been about 6 weeks. I have a Dr's appointment tomorrow just give a blood sample, so I will know something in 2 to 3 days if all of this is working or not. The last time I was in the office I weighed 260 on their scale, I'm guessing that I lost some where between 12 to 15 pounds since then, we'll see!
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good luck! I did a MTB ride saturday morning but I have not been to good this weekend on food... Didn't go overboard but ate more than normal of foods that are not great for me... O well, back to it monday {toast}
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You were active over the weekend so you should be fine!
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I have been slacking on the posts, but not the fitness. I am in transit but I have still been doing cardio and lifting. Tonight shuld be my last night before in Bdad. I have been hitting the gym at 1130pm till around 1am. Tonight i am going to do a crossfit exercise called the "angie". 100 pull-ups, push-ups, sit-ups and squats. Its all for time and you can't start the other exercise till you meet the 100 rep. Give it a shot. It will help you sleep!!! {toast}
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yesterday was chest tris and abs with a hard 20 min cardio. Still stuck right at that 250-251 mark... I am pretty much eating the essentials and thats it. I think I do need to turn up cardio some but also watch my consumptions over the weekends. Glen, safe trip home {salute}
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Waiting for the blood results! According to the Dr's scale I only lost 8 pounds, I think their scale is out of whack. So that puts me 252 pounds. My blood pressure was low again. Last month it was 116/70 and this time it was 100/70, it's been riding at around 148/80 for the last few years, I guess this means the exercising is working. So starting yesterday I'm going to hit it hard for 6 weeks using just free weights and see how big of a difference that makes. My goal is to lose 2 pounds a week for 6 weeks. That will put me at 240 pounds. I'm also going to change my routine just a bit by switching cardio and ab exercises every other workout. For example tonight is back and abs and then on Thursday I will do shoulders and 20 minutes of cardio. I also started taking a fat burner today, It's called Tight Extreme. It's supposed to be better than Hydroxycut.
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I guess this means the exercising is working.
{toast}
Glad to hear things are getting better. i was 312, uh huh, and now 292, but you can't tell! Had a double cheeseburger for lunch. ;D
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If you guys can, bump it up to 30mins cardio. This thread goes back far enough and we have all progressed well. Time to take it up a notch. Watch those pills Chuck. Just keep an eye on your heart rate both active and resting. Jerm, my target HR is 157-167. If i hold this for a constsant, its said to be my optimal zone. I tried it and it works. Thanks and hope to see you guys soon. g
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I took 2 of those pills this morning and I have to say I was a little jittery around 9am but my pulse didn't crazy or anything. I went ahead and stayed away from the coffee just to make sure.
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Did legs and 200 crunches today. This was the first full weeks of just using free weights and man what a difference they make ;D I lost 3 more pounds this week. Going by the scale at the gym I'm down to 247 now. Still have not received my test results yet.
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I'm down to 247 now. Still have not received my test results yet.
Awesome! Where did you start?
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I'm down to 247 now. Still have not received my test results yet.
Awesome! Where did you start?
260 exactly!
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Received blood test results today and after only 5 weeks of eating right and working out all came back as normal ;D
Did arms and chest tonight, no cardio! Didn't feel like waiting for a treadmill................this gym sucks, it takes almost an hour and half to get a 45 minute workout and they just keep signing people up. I can't wait to get out the hell out of Cuba............oh yea, I weighed in at 246 tonight.
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Received blood test results today and after only 5 weeks of eating right and working out all came back as normal ;D
{toast}
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good work Chuck! I am rounding out the school semester so I am having to put the gym off a little. Plan to hit the pavement though tomorrow for a 30 minute run, some pushups, situps, you know the simple things i can do here to keep moving. Hopefully by the weekend I have things put away for the last week of school and can get back in there before Jeep Beach
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As long as you keep doing something you should be ok! Good luck with the panel {salute}
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watch them pills chuck!
http://www.msnbc.msn.com/id/30518843?GT1=43001
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watch them pills chuck!
http://www.msnbc.msn.com/id/30518843?GT1=43001
My wife mentioned this while we were at the gym tonight, it was on their TV. I'm using Tight Extreme and it does have a different ingredient. Also, I only plan on using it for 6 more weeks and then get off of them. Just trying to get a quick burst!!!!!
Thanks for sharing the info {toast}
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Hey where you fellas at?
Last week I took off most of the week from the gym to deal with school and stuff. This week back at it and I a trying to run out side more but that's a little hard with all the rain lately. I will keep up my cutting diet until Jeep Beach and then I think I am going to on a clean bulk program but still keeping in the running outside.
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Still here! Did legs last night. For some reason I have hit a stump. I've only lost like a half a pound in the past two weeks (been averaging 2 1/2 to 3 pounds per week). I haven't changed anything. I'll just ride it out for another week cause I figure I will more than likely blow my diet during jeep beach and I'm hoping this will shock my body and then go back on the diet that Monday and it will go back to losing some weight..................
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Its 113 degrees here and I am still hitting the gym and running. Chime in! {popcorn}
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Hey Glen,
It's 95 here! I have not worked out at all for 1.5 weeks. I did something to my back and I just can't seem to get it to heal up. I did something to the big muscle on the right side and it just pissing me off. I'm surprised on how much the back muscles get used. I tried finding something to do while it heals but it seems like no matter what I do it gets tugged on.
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No worries Chuck. Just been back over 20 days. This thread was on the 3rd page, thought I would dig it up. See a back specialist if you can. I always see one when I am home. Works wonders for us little guys! ;D I will start this back up tomorrow! Where is the JERM?
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i get on here once in awhile... busy ass 2 weeks man
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yea I did 20000 push-ups ran 400miles in about 20hrs.. did 30000 situps...
for real I did about an hr of PT this morning... after I puked.. did about 50 push-ups, 25 incount flutter kicks and then went on a little run.. nothing major... have to go see a orthro doc here soon about my knee.. it swelled up to a grapefruit size last week after a run.. been snap cracklin popin for about 2 weeks.. cant extend my leg all the way out.. get about 75 maybe 80 degrees when laying flat before it hurts... feels like my knee sometimes comes out of the pocket.. but what do i know.. my PLT SGT says keep running..
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have to go see a orthro doc here soon about my knee.. it swelled up to a grapefruit size last week
I hate it when the knees hurt.
i get on here once in awhile... busy ass 2 weeks man
Are you in training at the Sheriffs Camp yet?
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Bump!! Chuck, where you at? Jerm is probably working his ass off with policies and procedures. I have still been hitting it hard. Let me know whats up! {toast}
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Hey, I'm still here and still hitting the gym sort of! I was off for about 4 weeks because of back pain (muscle not bone). It finally quit hurting so I'm back it. I didn't gain any weight while I was off but I did get a little weaker. The bench press about killed the other day, I'm sore as hell again.
Have you tried out that Cryotest yet?
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Alright fellas, I've lost 20 lbs recently but can't seem to lose the beer gut and the moobs. I used to run or MTB every day, but once I got the Jeep I lost interest in all other hobbies and am now completely out of shape. What should I do to get back in the swing of things?
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quit drinking so much beer :D
come over we will run on the treadmill then hit the weights then ride bikes through the woods....
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That is not an option! lol
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Alright fellas, I've lost 20 lbs recently but can't seem to lose the beer gut and the moobs. I used to run or MTB every day, but once I got the Jeep I lost interest in all other hobbies and am now completely out of shape. What should I do to get back in the swing of things?
Unfortunately, what you describe is the hardest fat pockets to get rid of. Get on a low fat diet, cut out the sugar and start jogging again - Cardio is the fastest and most effective tool for burning fat.........
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I got the low fat diet part and cut the sugar out parts down, I guess I just need to get off my lazy ass and hit the road and the ab machine, lol.
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Just be consistent Jimmy. It takes 21 days to build a habit. Don't do to much to fast. Chuck, never used Cryotest. I have a stack I have been using for the past 3 years and its always seemed to work for me.
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Just be consistent Jimmy. It takes 21 days to build a habit. Don't do to much to fast. Chuck, never used Cryotest. I have a stack I have been using for the past 3 years and its always seemed to work for me.
Well good morning stranger!
I need to get back into the habit. I have been slacking off for the past 2 months. After I hurt my back it's been hard to get back into it. Plus work has been getting in the way.
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Howdy back at you!!
You know how it is. Deployments are boring, so the gym is just a place outside of your room. I am still hitting it hard as well. I want to be able to come home and eat and drink beer without the worry of to much weight gain.
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Hell yea!
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Man the thread is back! ;D I have lost more weight but I have no scale. I just know that my uniforms that I was fitted for at the start of this job now fit a little loose and I might need a new belt soon! Either way now I am on a maintain weight/bulking plan. I don't want to be fat but I could care less about being defined, I just need to keep a good weight and be in shape. I went out and bought a Bowflex pretty cheap from Sears, pull up bar and I am ready to get to work Monday. Figure 4 days of work out with some sprinting, a day of running (jogging) and then surely a MTB trip somewhere in there a week will do me good.
Glad to see everyone is still at it, Jimmy welcome to the club. I can tell you right off the bat I saw some serious boob/gut shrink when I cut down on the sodium levels and loss all the water weight first. Weights help but if you cant afford a gym membership or weight equipment go buy a pull up bar from GNC (sears had it too). It wraps around your door frame to do pull ups wide and close grip, chin ups and you can use it on the floor for push ups, sit ups and dips. I think it was $30.
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I pay $35k a year for a gym membership, lol! I need to start getting up earlier so I can go in the morning, thanks for the idea, I really haven't thought about going over there.
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Man the thread is back! ;D I have lost more weight but I have no scale. I just know that my uniforms that I was fitted for at the start of this job now fit a little loose and I might need a new belt soon! Either way now I am on a maintain weight/bulking plan. I don't want to be fat but I could care less about being defined, I just need to keep a good weight and be in shape. I went out and bought a Bowflex pretty cheap from Sears, pull up bar and I am ready to get to work Monday. Figure 4 days of work out with some sprinting, a day of running (jogging) and then surely a MTB trip somewhere in there a week will do me good.
Glad to see everyone is still at it, Jimmy welcome to the club. I can tell you right off the bat I saw some serious boob/gut shrink when I cut down on the sodium levels and loss all the water weight first. Weights help but if you cant afford a gym membership or weight equipment go buy a pull up bar from GNC (sears had it too). It wraps around your door frame to do pull ups wide and close grip, chin ups and you can use it on the floor for push ups, sit ups and dips. I think it was $30.
I wish you would have said something, I have a Bowflex Ultimate just setting down in my basement and could have made you a good deal on it! Good to hear that you are still diggin in. I have been slacking off the past 2 months. I pulled a muscle in my back and I just can't seem to get it going again.
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I wish you would have said something, I have a Bowflex Ultimate just setting down in my basement and could have made you a good deal on it! Good to hear that you are still diggin in. I have been slacking off the past 2 months. I pulled a muscle in my back and I just can't seem to get it going again.
What are the details on it? My dad has been looking into one and my brother kinda is too. Maybe I can get you a buyer on it!
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first off switch to about six small meals it helps to boost metabolism after that cardio along with short strenuous exercises they burn fat and promote muscle tonin thats what we use here
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I wish you would have said something, I have a Bowflex Ultimate just setting down in my basement and could have made you a good deal on it! Good to hear that you are still diggin in. I have been slacking off the past 2 months. I pulled a muscle in my back and I just can't seem to get it going again.
What are the details on it? My dad has been looking into one and my brother kinda is too. Maybe I can get you a buyer on it!
Jeremy,
Here's the thread on it.
http://www.gatrailriders.com/GTRForums/index.php?topic=2747.0
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Time to bring back an old thread ;D
Well, I lost 20 pounds, got lazy and put 10 back on {no} no more! I will start my 3 mile run back up tomorrow and getting back into the gym as well. Also starting a new diet. Tomorrow starts a 12 week plan so I will try and post result every Friday. Plan consist of:
1750 daily calories
3 mile run 6 days
Weight lifting 3 days a week
Starting weight 250 pounds
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get em' Chuck! I have been meaning to post as well... I found a workout plan that fits me well on the Bowflex and with time. I do chest, tris and 1 shoulder exercise on Monday along with abs, Tuesday is back and bi's and Wednesday is legs. I then take off Thursday and Friday is pull-ups (I still suck at them bad), push ups and forearm workout in a circuit doing 3 sets until failure. I then do abs on the bowflex and using ankle weights. I need to start running next week...
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Stay motivated guys!! Let me know if I can help {toast}.
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Jeremy, it's amazing how good of a work out you can get with rubber bands isn't it? I'm not sure what the pound limit is on yours but the one your Dad bought is at 210 pound. If you need more Bowflex does sell an adapter that adds another 200 pound to it ;D
Got the run in this morning. I think I need to drive my truck and check the mileage though because it only took me 35 minutes so I'm thinking I need to add another mile. The goal is to keep constant for 60 minutes.
Glen, if you were here you could run a boot camp special and make us cry {salute}
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I would just like to be here and hang out! I am actually yet to make my way to the gym. I got a hadji bug in my stomach and can't get rid of it. Keep up the good work!
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I went today after a good 5 days off. And on top of that I had the Hadji stomach bug. I f**ked up and ate some local national food last week. I went n today and felt lit throwing up. Only did 2.5 miles and circuit training. Can't wait to go tomorrow and push harder!! {toast}
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A shot of Jack Daniels will help kill that bug ;D Hope you get feeling better!
I finally routed my 3 miles and it takes me about 50 to 55 minutes. I figure that I should be able to add another .5 mile in about 2 weeks. That will put me at 21 miles a week. I also hit the gym twice this week, one night did back and then shoulders on the send trip. Tomorrow night is arms and chest combined.
I have a headache pretty all week! I think it's due to only having one cup of coffee in the morning - normally I would drink 3 to 5! It might also be due to lack of alcohol! No alcohol for the next 12 weeks!!!!!!
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Good to go Chuck! I usually need 4 cups in the morning or I am not a happy person. I am going today as well. Just going to continue circuit stuff till I get through the soreness. I only took off a few days, feels like a month of layoff this morning! {ehm}
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It's amazing how quick the body wants to start breaking things down! I wish I could work out for one year and have last for 10 years ;D
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Well, I figured I'd jump in here and get in on the getting in shape band wagon. I've been trying to run around our neighborhood every Monday, Wednesday and Friday. It hasn't been going quite like that but I'll get more consistent with it soon. I'm having to travel to Orlando so that's gonna throw me off again. But one of my fit-freak roommates is telling me that what I'm running is about a mile or a little over. And I haven't done anything really since high school. So...hopefully soon I'll get in shape more, run more and longer and all that good stuff.
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My brother and I are going to start the P90X workout plan beginning Sunday. We will also be following the included nutrition plan. Just from reading through some of the material, it looks to be a relatively strict diet. At any rate, I'll post up stats when we start and as we go along.
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Calvin,
Everyone that I have talked to that has actually used P90x loves it. Good luck and please post your results!
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Well, I figured I'd jump in here and get in on the getting in shape band wagon. I've been trying to run around our neighborhood every Monday, Wednesday and Friday. It hasn't been going quite like that but I'll get more consistent with it soon. I'm having to travel to Orlando so that's gonna throw me off again. But one of my fit-freak roommates is telling me that what I'm running is about a mile or a little over. And I haven't done anything really since high school. So...hopefully soon I'll get in shape more, run more and longer and all that good stuff.
Don't wait! The older you get the harder it is to get back into shape.........
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I was running at 8mph at the end of my workout on the treadmill today when I hit the 2mph button and slowed down my running to cool down but it didn't react immediately and that's when I fell off the treadmill.
Ooops. :-[ lol
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I was running at 8mph at the end of my workout on the treadmill today when I hit the 2mph button and slowed down my running to cool down but it didn't react immediately and that's when I fell off the treadmill.
Ooops. :-[ lol
You didn't hurt the treadmill did you? j/k Hope your all right!
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I was running at 8mph at the end of my workout on the treadmill today when I hit the 2mph button and slowed down my running to cool down but it didn't react immediately and that's when I fell off the treadmill.
Ooops. :-[ lol
You didn't hurt the treadmill did you? j/k Hope your all right!
Haha, nah.... ;D
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Don't wait! The older you get the harder it is to get back into shape.........
Yeah, that's why I'm trying to jump on it now before it gets too out of hand. I know my metabolism is already nowhere near what it used to be. I ran yesterday. I did better than the last time I ran that route so, hopefully in a few weeks we'll be good to go and I can bump it up and include some more.
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Don't wait! The older you get the harder it is to get back into shape.........
Yeah, that's why I'm trying to jump on it now before it gets too out of hand. I know my metabolism is already nowhere near what it used to be. I ran yesterday. I did better than the last time I ran that route so, hopefully in a few weeks we'll be good to go and I can bump it up and include some more.
I don't think running/jogging does a lot for boosting your metabolism. It does a little but you need a good diet and a little bit of weight lifting to really get it going.......Unfortunately, the effects of running/jogging typically only last while it's being performed, but it does burn fat ;D Maybe Glen can chime and give more expert advice!
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I don't have a busy schedule, but I still don't wanna pay for a gym membership. We get them free here at work but only at Gold's Gym and there isn't one of those close to the house. I was trying to push Adam into buying your bowflex, I think it was you who was selling it. But obviously that didn't work. But, I've read a couple of different posts that running and the proper breathing can boost your metabolism, but I don't think it'll ever get to that point. I'll just have jog and work out and all that good stuff.
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Its 535am now. I am going to knock out a few hundred push-ups and head to RR. I will get back with you guys later on this. Stay motivated!!
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Chuck is right, the only way to really get the fat burn is to build muscle. Bigger muscle burns more fat even during resting periods. If you can't or don't want to do the gym now just do push-ups, sit-ups, squats, ect. A good form pushup requires your arms to "bench" roughly 70% of your body weight.
I suggest going to GNC or Sears and getting the pull-up bar they sale. It's like $30 and you can do different styles of pull ups on the door frame (it holds my fat self), then you can turn it over for push-ups, dips and sit-ups. Toss in some 5 lbs. ankle weights on other exercises and you are good.
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Today was weigh in day and according to the scale I lost 6 pounds in 7 days! 250 - 6 = 244. I will lose about the same next week and then it will probably slow down to between 2 and 3 pounds per week.
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{toast}
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I ran outside for 30 minutes yesterday. Back in the gym today.
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I could not get out of bed at 5 am this morning so I did nothing! I will run when I get home this afternoon, maybe, it depends on the heat. It still hot down here in Miami - Heat index yesterday 101.
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Yeah, I can't motivate myself to get up early enough to do morning excercises. I have to be on the road for work by 6 anyways. If it's not raining (which I'm sure it will be) when I get home, then I'm gonna see about running or if it is, then I'll just do some push-ups and crunches...sit-ups whatever. Something's better than nothing. I weighed myself yesterday for the first time in a while and I'm at 177 but I'm only 5'6". I'm not sure what I'm supposed to be but I know it's probably not 177...but I'll get something going.
I know when I was in Orlando it was still 95...now I'm not too keen on being in this wonderful Fall weather and mid to low 70's and then have to go back to Summer... so I got an idea of what you're going through Chuck.
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Does anyone have a recovery drink recommendation or is that all hype?
Few weeks back I scored a soft tissue injury to my knee that's from nothing other than my fat butt per my Doc! Funny but ridiculous. So now it's pretty much healed, did some light hiking this weekend with the mutt and it felt good. Dunno why I stopped hiking--it's fun exploring. Any advice is welcomed as always. It's been a WHILE since I last worked out regularly.
I've got a 3 station home gym plus treadmill for my cardio. The plan: Weight train in the AM 3x week. Cardio and abs 5x week in PM. 6th day hiking somewhere. 7th day...lying in bed whimpering? {letseat} {letseat}
Goal 1<6wks?>: build up my knee so I can go up and down stairs without pain & lift 50lbs over my head (remember I'm a chick who's not worked out in who knows how long?)
Goal 2<12 wks>: climb around on Panola Mtn with ease and Stone mtn with some difficulty.
Goal 3 <6 months>: hike appalachian trail
Goal 4 <next Sept.> hike El Yunque rain forest in Puerto Rico. I was just there last month and pissed because I was so out of shape I couldn't explore like I wanted.
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I persoanlly think the drinks for recovery are good, but can also put unwanted weight on you. Most of them are loaded with a combo of sugar and calories and carbs. Guys that are high octane and putting high milage on will be okay drinking these beverages. I would just supplement with a protien drink between meals to cut hunger cravings. Snack healthy and take a multi vitamin along with some glucosamine for the cartilage and joint strengthening. Keep up the effort!! {toast}
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JeepnGal,
I used to use a product called Syntha 6, but later switched to a product called ISOPURE. It has 0 carbs and is lactose free, doesn't taste as good. The big difference between them is that the Syntha 6 is a slow release and the ISOPURE only last about 2 hours. At the moment I have changed my diet and trying to get all of my daily protein through food and not use any of the powder protein drinks. Less man made product and more natural products ;D
If your just looking for something to take after a workout I would suggest the ISOPURE, but be aware it has a total of 210 calories and 340mg of sodium! So you need to fit it into your daily counts.......
Also I'm just curious as to why you chose to weight train in the morning versus doing the cardio? If your trying to get rid of any fat cardio in the morning to start your day is better because your body is completely empty of stored energy.
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Thanks for the tips guys. I didn't even think of getting the glucosamine for the joint repair--dur!
Trailabite:
No specific reason other than I like to weight train in the morning soon as I wake up. I've done a ton of research and found nothing but conflicting debates about when's best to work out and why.
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Thanks for the tips guys. I didn't even think of getting the glucosamine for the joint repair--dur!
Trailabite:
No specific reason other than I like to weight train in the morning soon as I wake up. I've done a ton of research and found nothing but conflicting debates about when's best to work out and why.
I've done it both times as well, but I've always been taught to wait at least 2 hours after waking up to lift weights because, supposedly, it takes that long for your spine to wake up. I've never seen or actually heard of anyone having problems from this. If your body feels good that early then you should be fine. Good luck!
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Man been on the road the past 5 days, 2 for a wedding, 3 for driving school and all I have had to eat is fast food crap. Finally made it home lastnight to a normal meal and got to workout today. I did a condensed version of my upper body workout, I will do lower tomorrow and back on track monday.
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I might have to adjust my goal dates--to sooner! A week and half of light knee strengthening exercises and a few days of glucosamine have helped a LOT. Today was 1st time in 2 months I used the stairs close to normally( and not like a 90yrold lady lol)---nicccee! And I could extend my knee totally today with minimal pain...haven't been able to do that in a while.
Injuries stink but this has really opened my eyes to the importance of maintaining weight and muscle strength.
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JeepnGal,
Don't get in to big of a hurry, sometimes things feel better but are not healed all the way and if you push to early and bam down again!
Jeremy.
It sucks traveling!
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33 minute jog yesterday afternoon. Got a new pair of shoes so had to break them in. Wife got away from the books and went with me.
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I think I need new shoes! That's cool that Tracy can get out with you. Sherry can't jog at all. I usually do my jogging in the morning and then I take a walk with her in the evening.
This past week wasn't worth a crap. I didn't lose a single pound. Wife was out of town all week and she usually prepares all of the meals because I don't have the time. So when I had to do it I'm sure I had the calorie counts way off. Then I drank a few beers and a couple glasses of wine over the weekend...........So I didn't lose last week but I didn't gain either, so it was neutral week. This week she's back home so I should get back on track.
On good note I did finally hit the full 3 mile mark without walking! So this week I will just work on trying to run the 3 mile a little quicker and then next week add in another .5 mile. That will put me at 21 miles a week. I haven't decided if I want to move up to 25 miles a week or not, that would be a little over 4 miles each morning.
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Slow and steady Chuck! Great job. I had to go run off a Wendy's Baconator yesterday!LOL!!
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Congrats Trailabite--that's gotta feel awesome. {toast}
I decided not to change my goals. The knee's coming along though. No pain down the stairs, pain after about 6 stairs when climbing, that's using heel down first and not toes.
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Man chuck I wish I could have the running dedication you have! I keep saying I am going to but I put it off. I need to get on it so I will b in plenty of shape for some up coming tryouts
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SORT!!!
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Slow and steady Chuck! Great job. I had to go run off a Wendy's Baconator yesterday!LOL!!
Those things are good aren't they? My down fall is still going out and having wings and beer {letseat}
Sunday is usually my weigh in day and this Sunday will be my 3 week mark. I couldn't tell on my scale if it was 240 or 239 so I stay with 240, which puts me at 11 pounds lost in 3 weeks. Nothing to brag about yet other than it is 11 pounds gone! On my run this morning I actually finished about 6 minutes earlier than usual. I think on Monday I'm going for the extra .5 mile.
Yo, Jeremy, you just have to tell yourself it's life and make it part of it......
JeepnGal, As ghostdancer308 says - slow and easy!
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SORT!!!
hahaha! I dunno if this is what you meant but I looked this up and found it fittingly funny for this thread: SORT=Strategic Offensive Reductions Treaty
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special operations response team :P
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special operations response team :P
I might need this when I pass out!
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Right now I am going to be going for our in house jail response team. Once probation is over... SWAT {salute}
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Right now I am going to be going for our in house jail response team. Once probation is over... SWAT {salute}
Cool! You might want to start running now, haha.
Good Luck
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Right now I am going to be going for our in house jail response team. Once probation is over... SWAT {salute}
Cool! You might want to start running now, haha.
Good Luck
I need to get started! I am sure whatever the requirement is it involves either 1.5 or 2 miles timed so I am pretty much ok with that.
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{toast} Sit, Watch, And Talk!!!(SWAT) ;D
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Ghost be nice to Jeremy ;D
Well, we canceled our LA fitness membership. It's hard enough just to make time to get to the gym in the first place, but then when you get there you have to drive around and try yo find a parking place, I take my jeep because I usually climb over the curb and park in the grass. Then when I get inside forget about getting on a treadmill for cardio because there is on a good day 2 to 3 people in front of me waiting to get one. The weight machines and free weights are no different. The gym is so full you literally have to walk around people and you physically bump into each other. We have been doing it for 6 months but I just can't take it anymore. Of course, it might be a little bit better if a few of them would speak a little bit of "ENGLISH". I'm getting very tired of living down here in north Cuba - it's time to leave.
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yeah I have given up on the big gyms. A few of the coworkers go to a good local gym but its like 45 minutes away so I will just stick to the bowflex in the garage.
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yeah I have given up on the big gyms. A few of the coworkers go to a good local gym but its like 45 minutes away so I will just stick to the bowflex in the garage.
I miss my Bowflex {boohoo} I hope it is being abused..........
The running seems to be working pretty good right now. I also started doing push ups, crunches, squats, triceps and back! I don't do many but I'm trying to work my way to 100 each. I do 25 push ups and then flip over and do 25 crunches - I do this until I can't do them anymore, which right now is only about 50 push ups and 75 crunches. Squats are squats nothing special about them. For my triceps and back I have a low foot board on my bed so with my back facing the foot board and my legs about 2 to 3 feet in front of me and hands on the foot board I push myself up and down - I can only do about 50 of these right also, but it really creates a burn in the triceps and a little in the back. Not the best work out but it's better than nothing at the moment. Actually for just trying to burn fat it may be a good routine - only time will tell.
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I bought the perfect push up. I was skeptical about the promotion of it. The way i use it, while I am always awake before everyone else, I place it on the floor and do sets of 20 reps. Before you know it you have done around 100 reps. I shoot for 500 every other day.
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Chuck, Jeremy. Back at it tonight. 220 push-ups, cable chest stuff and slow 9min mile. Lets start it back up!! {toast}
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220 push up? I can get that in about 3 days ;D
Still running - I used a treadmill this morning and was a little upset - I thought I was burning around 500 to 600 calories with jogging 3 miles - according to the stupid treadmill I'm only burning right at 400 - So it's definitely time to try an add another 1 mile. Maybe, I'm still losing weight at the 3 mile mark. I hit 235 this morning - that's 16 pounds gone in 4 weeks ;D
I may put 1 or 2 back on tonight - chocolate and wine tonight!
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I was up at 3am running this morning. Got to love the change over. I guess depending on your pace Chuck, 100 calories a mile is a good way to kind of gauge it.
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good job on the weight loss chuck! I am taking the week off. We are at the range this week and I got to pass to keep a job so the only activity I will be doing is unholster and reloading :P
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How are you guys doing? I was up at 357am, shot from 7am to noon. Slept till 5pm. Hit the gym at 9pm. 300 push ups 50 pull-ups, shoulders. I am really not into cardio right now. Its the Marine Corp Birthday. Happy birthday to any jar head jeepers!!! One of the guys baked a bad ass cake. I ate two huge slices of it. Defeated the purpose of going to the gym I guess. Chime in!! {toast}
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Still here, still running - up to 4 miles now! The weight loss slowed a bit because I drifted off my diet and a few too many beers over the past weekend. Didn't gain, didn't lose........
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Hey Chuck, are you actually running the entire 4 miles? I can't do that. At most, I might be able to run 1/2 a mile without having to break for a walk. I guess I need to get more strict on running and also working out and definitely watching what I eat which is the hard part for me.
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Hey Chuck, are you actually running the entire 4 miles? I can't do that. At most, I might be able to run 1/2 a mile without having to break for a walk. I guess I need to get more strict on running and also working out and definitely watching what I eat which is the hard part for me.
Yes I make the full 4 miles jogging and then I walk about a half mile to cool down!
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Yes I make the full 4 miles jogging and then I walk about a half mile to cool down!
Man! You're doing awesome!
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Yes I make the full 4 miles jogging and then I walk about a half mile to cool down!
That's awesome! I need to get to that point. Just gotta stay motivated and keep at it, huh?
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I have not been on the weights here lately. Range last week kept me from working out and this week is pushups/situps with DT's starting friday through next week.
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About a month ago I posted up some goals for myself. Still have 2 more weeks for the 6wk goal of being able to use my knee without pain and lift the 50lbs over my head.
Completed 1 set of 15reps of the 50lbs today so I'm happy about that. I've not used weights on my knee yet, won't at least for another 2 weeks. I did some squats today with no pain (just a slight twinge/pull) in the knee and it feels more stable.
I'm pretty sure I wracked the knee up good. However, I've no insurance so I'll worry about it later. Knee's noisy as my Jeep every time I do squats or use the stairs, lol. Click Clunk!
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im pretty fit, but am horrible unconditioned. my goals are get conditioned so that when i do parkour i dont end up dead the next day. ;D
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About a month ago I posted up some goals for myself. Still have 2 more weeks for the 6wk goal of being able to use my knee without pain and lift the 50lbs over my head.
Completed 1 set of 15reps of the 50lbs today so I'm happy about that. I've not used weights on my knee yet, won't at least for another 2 weeks. I did some squats today with no pain (just a slight twinge/pull) in the knee and it feels more stable.
I'm pretty sure I wracked the knee up good. However, I've no insurance so I'll worry about it later. Knee's noisy as my Jeep every time I do squats or use the stairs, lol. Click Clunk!
JeepnGal, I know what you mean, both of my shoulders crack when I use weights and they usually end up hurting like hell. I have bone on bone in both shoulders - one of the reasons I quit using weights for now.
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Yes I make the full 4 miles jogging and then I walk about a half mile to cool down!
Man! You're doing awesome!
Thanks Doug, now if I could just stay away from the beer and wine I could probably lose a little more weight.
Daniel, just like Glen always says - slow and steady and you will get there!
Jeremy, you just need to get up an hour earlier ;D
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Daniel, just like Glen always says - slow and steady and you will get there!
Yeah man. I'm gonna try and keep at it and do my jogging if the weather's nice. It's been pretty if-y outside the past couple of days.
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Daniel, just like Glen always says - slow and steady and you will get there!
Yeah man. I'm gonna try and keep at it and do my jogging if the weather's nice. It's been pretty if-y outside the past couple of days.
That's one thing nice about being down here in Miami, the weather is almost always perfect in the mornings. Just have to watch out for the alligators, crocodiles, snakes, ugly duck, snapping turtles, fire ants, scorpions, huge spiders, 1 pound poisonous frogs and Cubans on scooters! Other than that no issues ;D
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Daniel, just like Glen always says - slow and steady and you will get there!
Yeah man. I'm gonna try and keep at it and do my jogging if the weather's nice. It's been pretty if-y outside the past couple of days.
That's one thing nice about being down here in Miami, the weather is almost always perfect in the mornings. Just have to watch out for the alligators, crocodiles, snakes, ugly duck, snapping turtles, fire ants, scorpions, huge spiders, 1 pound poisonous frogs and Cubans on scooters! Other than that no issues ;D
:D :D
Stay away from the Cuban women too!
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Daniel, just like Glen always says - slow and steady and you will get there!
Yeah man. I'm gonna try and keep at it and do my jogging if the weather's nice. It's been pretty if-y outside the past couple of days.
That's one thing nice about being down here in Miami, the weather is almost always perfect in the mornings. Just have to watch out for the alligators, crocodiles, snakes, ugly duck, snapping turtles, fire ants, scorpions, huge spiders, 1 pound poisonous frogs and Cubans on scooters! Other than that no issues ;D
:D :D
Stay away from the Cuban women too!
And columbian ones.
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Columbian women have all of the connections ;D
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That's one thing nice about being down here in Miami, the weather is almost always perfect in the mornings. Just have to watch out for the alligators, crocodiles, snakes, ugly duck, snapping turtles, fire ants, scorpions, huge spiders, 1 pound poisonous frogs and Cubans on scooters! Other than that no issues ;D
Well, on the one hand, if you're in good enough shape and in good conditioning you could outrun all those things. 'Cept maybe the Cubans on scooters. I don't wake up early enough for anything. I wake up with enough time for me to get dressed, brush my teeth and leave for work. So all my jogging is done in the evening, and the weather (temperature wise) has been awesome lately. I love Fall weather. But I guess I'm gonna have to start picking up little pieces of excercise equipment.
Columbian women have all of the connections ;D
Adam used to have a Columbian chick. Just throwin' that out there. ;D
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Hahahaha!! Back at it tonight after getting sick for 4 days. I think I ate someones dog or a trash cow dinner the other day. Ran a few miles slow tonight. Columbian chics are hot!!!
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Hahahaha!! Back at it tonight after getting sick for 4 days. I think I ate someones dog or a trash cow dinner the other day. Ran a few miles slow tonight. Columbian chics are hot!!!
{no} {no} {no}
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Hahahaha!! Back at it tonight after getting sick for 4 days. I think I ate someones dog or a trash cow dinner the other day. Ran a few miles slow tonight. Columbian chics are hot!!!
I don't know, the Brazilians are pretty hot also ;D
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Chuck
Man, in 4 days I dropped 6lbs in a bad way. I can still run though. Went in today after work. 1 mile run sub 10min for warm up and did back. MikeD could have out lifted me!! Yes, a little girl could have done more! Oh well, stay motivated!!! {salute}
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no formal workout for me.... its DT week in school so I am getting plenty of workout
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Wow... today we did all grappling and choke escapes and man I am beat!
Thinking about adding a standing punching bag to the garage to work on my strikes. You can get a serious workout just on that.
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Tripple post..... 100 push-ups anyone? http://hundredpushups.com/index.html
I would do the plan but I do more than just pushups so it would be hard for me to focus just on them for 6 weeks. Cool workout plan though
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Tripple post..... 100 push-ups anyone? http://hundredpushups.com/index.html
I would do the plan but I do more than just pushups so it would be hard for me to focus just on them for 6 weeks. Cool workout plan though
I might have to give this a try!
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Hit it tonight, I hate doing legs. I would just rather run a few miles and call it a leg workout! Did arms and trapz as well. Slow and steady.
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Hit it tonight, I hate doing legs. I would just rather run a few miles and call it a leg workout! Did arms and trapz as well. Slow and steady.
I hate legs too. Finished up DT's today with weapons training and the test so back to workout by friday.
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pfft running is awesome. i can run for ever.... err sorta
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I guess I'm a little weird cause legs are my favorite!
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I guess I'm a little weird cause legs are my favorite!
another thing i hate.... abs... oooo I hate doing them but always want better looking ones
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I guess I'm a little weird cause legs are my favorite!
another thing i hate.... abs... oooo I hate doing them but always want better looking ones
Haha Jeremy, I have some bad a$$ abs, I just keep them protected with a thick layer of insulation ;D
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I guess I'm a little weird cause legs are my favorite!
another thing i hate.... abs... oooo I hate doing them but always want better looking ones
Haha Jeremy, I have some bad a$$ abs, I just keep them protected with a thick layer of insulation ;D
At least a set of 6-pack made abs? {toast}
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I guess I'm a little weird cause legs are my favorite!
another thing i hate.... abs... oooo I hate doing them but always want better looking ones
I don't know if it's because of my job, I'm always using my arms and shoulders and such, so they're in pretty good shape and since I drum my legs are in pretty good shape too. But like you Jerm, my problem area is right in the middle. And unfortunately, like Chuck, I have my protective layer...THAT I DON'T WANT!!!
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Did 2 miles of HIIT sprints. Getting back into the swing of things. Try Black Powder by MRI. This is a pre-workout nitric oxide booster. Its way better then No-Explode by BSN. Don't take it after 4pm though.
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How is everyone doing? Holiday time now and begining of the year coming for those who plan to start then?
I am getting back into the bowflex and was going to start running today but it was raining so I jog tomorrow. Weight is right under 250 lbs so I am pretty happy with that.
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still hitting it hard on this end! {toast}
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I did really good working out everyday for a month until Thanksgiving. Since Thanksgiving Ive stunk! Right after Christmas I'm starting again. I dont have much weight to loose but I need to get in shape.
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I'm only running about twice a week right now! The holidays are just way to busy.
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Better than nothing at all. We all tend to stray this time of year, make a plan for the new year, and by the 27th of Jan.....you either keep it going or you don't.
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My job will be slowing down a little after the new year as well and that will give me a little more time to myself. I've been reading up on that Nitric Oxide stuff, my only problem is with running in the morning I can't take it 30 minutes before the workout. Since I'm running for an hour do you think it will still work if I take right before I run? It seems that since it takes 20 to 30 minutes for the fat burning to kick in when running it might work out ok.......
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Don't worry about those time hacks Chuck. I take the stuff an hour before and it works great.
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Don't worry about those time hacks Chuck. I take the stuff an hour before and it works great.
Glen, that's what I'm saying I don't have 30 minutes or an hour - I would have to take right before I head out the door to start running - maybe 5 minutes before! I guess I just need to try it and see what happens...............
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Here is what I do and it seems to work well. On days I lift I take the stuff 30-45mins before the gym. I do very little cardio on these days. Maybe an easy 2 miler. On days I am going to focus on cardio more than lifting, I don't even take the pre-workout NO. If your running every-other day you should be good on the fat-loss side of the fence. Your supplements will last longer as well. On days prior to cardio intense training, just eat a slow burning carb that night before and a piece of fruit while your headed to the gym..i.e. apple...This is plenty enough simple sugar for nutrient burning during a workout. Post workout is still the same. Just whey and maybe glutamine post-workout. Casein protein before bed. Hope this helps, I will be in the area all day!!
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I have been looking into the NO stuff as well. Tell me what are its supposed gains... all I get is it helps the body function better and something about dosage levels have not been set yet so you have to experiment? I am really looking to put on the mass. Yes I will be jogging to get some endurance but size is key here for me.
What about creatine? I use to be big on it but I also you to eat a lot of red meat (where creatine comes from). Now I normally only eat chicken and ground turkey being cheap so I am thinking about starting back with it. Opinions?
http://www.bodybuilding.com/store/bsn/xplode.html
Right now all I am taking is EAS protein mix which is 27g protein, 140 calories, 3 carbs. I do have some serious like 740 calorie protein shakes I used to take and I saw some mass but it is costly (got it on sale) and man it was nasty
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Do a little extra for me too!
Chart says to weigh 193 lbs....I ask if that was the top side or bottom side?
At 61...320lbs. and 6'1" I need to get back myself.
Former bodybuilder, power lifter, body guard, bouncer, bail bonds I am lucky I could throw myself out of a bar before my wife had to protect ME from being bounced.
I know the routine....just forgot where the turn on the power to drive is located!
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Haha those "charts" kill me. For me at 6'5"ish it says my current weight of like 248 is borderline obese... I am not skinny man but most people have a hard time believing I weigh 250 and most think I am more like 215. I could only imagine if I weighed what I was suppose to.
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here it is Jeremy..
http://www.bodybuilding.com/store/no2/blackpowder.html
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Thanks {toast}
Might have to get this a shot when the funds allow. Trying not to break the bank on supplements like I have in the past!
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Yep..at 193 lbs. I'd look look a thermometer if I drank red cool aid! {hihi}
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So I got my creatine in and started my loading phase today. Wow I could actually feel a difference in the workout. I had a lot more energy. I ended up with this:
http://www.bodybuilding.com/store/hp/creatine.html
Also, got a badass drink shaker from them with a wisk ball inside of it. Mixed my protein shake easily.
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{toast} Loading is a scam! Just take the maintenance dosage and you will be fine.
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Question....?
My old diet of,
skim milk
bananas
wheat germ
kelp
honey
lecithen..sp?
used to give me a good bit of energy.
A fruit choice mid morning...orange/apple???
Two chicken breasts and a salad for lunch.
Another fruit choice mid afternoon.
Baked pot. with steamed veggy...broc.-carrots.
That seemed good for all I thought I needed.
Is the powders or pills or whatever they take now better than the natural foods?
My powerlifting and body building days were over 40 years ago but I was in great shape then.
If one starts off on these other subs. is it a long time or full time replacement to natural food groups?
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Wideload,
My personal opinion is there is nothing better than natural! But, protein drinks have come a long way since 40 years ago - they actually taste good now. As far as eating natural foods I think you still have to have a good diet regardless or nothing will seem to work right. My problem with trying to do it with just natural foods it seems like me and my wife spend a lot of time in the kitchen and that gets old so we now stick to eating lots of chicken and good fresh vegetables and fresh fruits along with our protein drinks.
There's a lot of different protein powders out there but the ones we use are Syntha-6 and my wife uses ISO Pure due to it being lactose friendly. Another personal preference is I do everything I can to avoid GNC. They usually have everything but they are way way over priced.
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I found that GNC is just that and they seem to NOT have many answers for me anyway!
At 61 I still know what it took to get there but just need to stick with limited weight lifting, no more 400lb bench presses for me but as I was up to 400 push ups a day last year and NOT enough sit ups so I am going to fab another dip and push up rack and stay with that.
I think doing 3 pushaways!...a day I'd be much better off!
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Wideload, I would never use the shakes and powders to replace food. I use them to add to my diet. I cannot seem to consume enough protein in my diet so I add a shake to get more in. If you got the time and discipline eating healthy is bet but Chuch is right, you can spend some serious time in the kitchen cooking/planning.
Chuck, I avoid GNC unless I know they are having a super sale on something I really want. Most of their staff knows about as much as the training booklet tells them and their prices are steep on some products.
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I am trying to bulk down...by a good bit.
I am 6'4" around 275...would like to get to about 225. The plan is 1500 calories a day and some form of cardio and maybe some push-ups/sit-ups thrown in for good measure.
Protein bulks you up doesn't it? My problem so far has been breakfast. Can't seem to find anything that is quick and won't break the bank. Fruits just don't last me to lunch.
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Cutting your calories that much might work against you. Slowly cut back. Just watch your portions and eat every 2-3 hours. Protein will burn off but only if your active. If you take in a higher level of calories and not burn that amount in return you will store it as unwanted fat. Try to burn more than you take in. Your cardio should be gradual as well. Slow and easy, every other day for 20 minutes. Intensity will depend on your personal ability. Walking is just as good as running.
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The wonderful rule of thumb these days to cut weight is try and consume a gram of protein PER pound of body weight. Idea being you need food, you need calories but if you eat more chicken, steak, seafood ect then you will eat less of things that are not healthy and still get in the vital protein needed to fuel your body.
Watch your 1500 calorie intake. The best thing to do is forget all the calculations and such online and just start eating healtheir and adjust as you go. When I dropped about 30 lbs last year I just made up a diet, calculated the amount of carbs, calories and protein and adjusted as need be to loose weight. Just remember, protein is big, get veggies in (fiber) and you need carbs but you need to watch the amount so rice, potatoes, bread, pasta, ect.
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Well GNC was having a sale big enough to bring me in so I got the Black Powder and some Glutamine. Drinking the BlackPowder now so should be a good workout hopefully at 5
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My big problem is breakfast. I leave the house at around 5:40am and never seem to have time to make anything. I always thought protein was for building muscle and would cause me to gain not lose.
So if I grab something like muscle milk etc for breakfast my body actually burns that (protein in general) faster than dry cereal?
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Protein is a good way to Jump start your metabolism. I wish i wasnt to lazy about breakfast but I do eat cereal instead of making eggs or something.
BTW the BlackPowder has me pretty amped up right now!
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Black Powder is the best!
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I can see that. It was a pretty intense workout yesterday and then I whopped up on the punching bag because i still had energy. Best part is the blue rasberry doesnt taste like a health drink, it kinda taste like a real drink you can enjoy.
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Black Powder is the best!
That kind of stuff scares the crap out of me. I'm always afraid it's gonna make my ticker explode.
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Black Powder is the best!
I just dropped some $$$ on this stuff. Going to see how it working in the morning at 6 am.
I got in a biggest looser contest at my gym.
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Larry,
Start with the minimal in dosage. I use to take this stuff or NoExplode before missions. It works! {salute}
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Larry,
Start with the minimal in dosage. I use to take this stuff or NoExplode before missions. It works! {salute}
I took a single scoop this morning and did my cardio got to the gym a little late to hit the weights.
Seemed to wake me up and get me going.
I weighed in monday for the contest I was 278. Today I was 274. Down to one coke a day. Cutting my breakfast and lunch in half while trying to get to 5 smaller meals aday.
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I weighed in monday for the contest I was 278. Today I was 274. Down to one coke a day. Cutting my breakfast and lunch in half while trying to get to 5 smaller meals aday.
I hope I can get to 274 fast. Weighed in at 305 Monday. 297 this morning.
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Larry and Doug here are some links from BodyBuilding.com that might do you good to watch. Not sure of your ages so here are two:
20-39 yr http://www.bodybuilding.com/guides/male-20to39-fat-loss/intro
40 + http://www.bodybuilding.com/guides/male-over40-fat-loss/intro?mcid=NMA08010410
Watch the videos, and pay attention to the food section. After losing my 35lbs in under 5 months while adding muscle I believe a lot of goals are finally achieved in the kitchen, not the gym. I ate 6 meals a day plus a snack after my workout and i never went hungry. The links above show a sample meal plan and list the types of food you want to eat. It may cost a little more at the grocery store but it is worth it. I plan to go on a cut myself after the 3rd weekend in Jan. Maybe I will do some before/after pictures for it.
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Good stuff, my biggest problem has been changing from 2-3 meals aday to 5-6. I have never ever been a fan of eating all the time.
I think since the Black powder has caffine in that I am done with soft drinks. Maybe I can skip the withdrawls this time. :hlp
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Yep time to drop sodas and carry a water bottle with you. The NO has creatine in it as well and you need water with creatine or it can give you some serious kidney pains!
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Iron Gym.
What's y'alls opinions on it?
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Iron Gym.
What's y'alls opinions on it?
Never heard of it!
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Iron Gym.
What's y'alls opinions on it?
I got it, use it some, it has not broke yet and I am 250 lbs so I say its good. About $30 I think from GNC months ago.
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Iron Gym.
What's y'alls opinions on it?
I got it, use it some, it has not broke yet and I am 250 lbs so I say its good. About $30 I think from GNC months ago.
Well I bought one tonight for $19. It's the Gold's Gym Version.
It holds up good from the test I gave it. Hopefully it'll last awhile.
Surprisingly, it came with the tools you need to put it together. Also came with a poster and a website with videos.
I had a question about a drink mix I saw while I was looking, I think it what called wheat. Is that something I need to look into as well? Or just a good balanced diet?
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save up some money and get with a personal trainer 2-3 times a week. It will help!
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one of the biggest things that helped me drop weight was ruckin... putting weight on your back and go walkin... start at 2miles and work your way up.. 2miles x2/week/2weeks and move it up a mile after each of the 2weeks.. when you get to 12 miles.. and under 4hrs with about 35lbs... you will see the fat burn off... i think i will start doing that.. again...
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one of the biggest things that helped me drop weight was ruckin... putting weight on your back and go walkin... start at 2miles and work your way up.. 2miles x2/week/2weeks and move it up a mile after each of the 2weeks.. when you get to 12 miles.. and under 4hrs with about 35lbs... you will see the fat burn off... i think i will start doing that.. again...
I can agree on this. I lost more weight after getting my job as a deputy. THe only change from my last job is I do a lot more walking inside the jail but I do it with lots of gear on.
Tedder. Some of us in here take supplements and such but the biggest thing is a correct diet. You will see the most results from the kitchen. Its all things we have learned growing up, 6 meals a day, more protein, fruits, veggies, complex carbs like rice and pasta.
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I just bit the bullet and did just that..........
Time will tell if was worth is but right now ya gotta think...what would be the value of any amount of money if your sick or dead due to the lack of self care....
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Eat less + More physical activity
One of the biggest tools I found was http://caloriecount.about.com
I had no idea I was consuming around 1000 calories too much during the normal day!
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I found that behavior modification is a key!
Eating chips?...fine, take a few out and put them in a bowl...eating them out of the bag is a NONO!
I figure it's time to stop beeping when I back up so I need to take my own advise!
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Only took off the days I traveled, so back at it this morning. Ran 1.5 miles at easy 7:30 pace, did back and shoulders....it hurt! Must be all the beer.... {ehm}
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did back and shoulders....it hurt! Must be all the beer.... {ehm}
I feel that. Feels good to be hitting the gym on a regular basis again but my shoulders aren't liking it quite yet and my lower back has sucked on and off since I pulled something 5-6 years ago...
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Today I went easy, situps, pushups, pullups. Stomach is messed up for some reason but I am sure I will be back at it full speed tomorrow {toast}
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wow cold weather running sucks! I did a lap around the neighborhood (less than .5 miles) and then 5 sprints up my driveway and I felt like my lungs were on FIRE
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wussssss!! ;D
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wussssss!! ;D
i know i know... gotta get better in a hurry. Word is tryouts are possible in 2 months...
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my first visit to this thread...decided on a change of lifestyle i guess back at the end of december. been eating right, cut way back on beer, and the wife and i decided to set a schedule of 3 nights each a week that we go out walking/jogging after our boys go to bed. when i started i could barely run a half mile, ran 1.6 today with some hilly stuff and I'm loving it. I'm even managing to get out more than 3x a week. I registered for Warrior Dash (google it) in May for some motivation but I think I'm going to do a 5k or two before then. I feel so much better already, lost a few pounds (although that's not really my goal), and hopefully this is a permanent change, not just some diet.
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Good to see you in here!
I just got word I need to do 1.5 mile run in about 2.5 weeks for a tryout so looks like i know what I am doing the next 2 weeks... good news is it is on a track so if I can do it on the street with hills I will be more than fine.
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I bought some lipo-6 black yesterday and "jacked" pre-workout. I will let you know how it goes.
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Good to see you in here!
I just got word I need to do 1.5 mile run in about 2.5 weeks for a tryout so looks like i know what I am doing the next 2 weeks... good news is it is on a track so if I can do it on the street with hills I will be more than fine.
Is it a timed run?
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Is it a timed run?
It is not but you must "run" the whole time. Then it is followed by sprints, 35 pushups, 35 situps, 5 chinups and fence clearing drills so I need to get into a little better shape so the running doesn't zap my energy
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Is it a timed run?
It is not but you must "run" the whole time. Then it is followed by sprints, 35 pushups, 35 situps, 5 chinups and fence clearing drills so I need to get into a little better shape so the running doesn't zap my energy
This ain't to bad, except for the chin up part - my a$$ is very heavy!
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i agree not to bad but enough where I got some work to do. The situps and pushups I believe are a 1 minute limit and I have no clue what "fence clearing" drills will be but I got a good idea of it!
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Need a boot camp for seniors...I did lose 7 lbs. in about 10 days but at 322 lbs. thats like missing breakfast 1 day!
Man..the old metobolic rate sure seems to be in first gear when the rest of me is in overdrive!
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I bought some lipo-6 black yesterday and "jacked" pre-workout. I will let you know how it goes.
any review yet? Still diggin on my BlackPowder but it is a little $$$
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Good stuff, just don't stack your pre-workout stuff to close to your fat-burners. It could elevate your heart rate. BP is good stuff. Just shop around.
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No fat burner for me! That stuff seems to crack me out to bad so I don't take it. I was curious on the Jacked as i hear so much about it and NO-explode. Might try one of them next.
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I really don't like No-ex now that BP is out there. BP is much better stuff. Jacked is good because you don't need much of it to feel the effects. I stack this with CE2. Really good pump!
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I might just keep the BP. I only use it on workout days so the bottle has lasted awhile.
My running is getting better. I REALLY REALLY hate running (and never do it) but I am seeing vast improvements so I should have 0 issues in 2 weeks. Motivation is key here. I also bought a bike trainer used cheap so I can get a little spin on the bike nights I get home to late to run.
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Yeah, running sucks but it works. I enjoy it now more than ever because I am not being chased or yelled at while I am doing it. And its at my pace. Just pace yourself, if you feel shin pain or ITB stop! Make sure you recover. No matter what you take, good old rest will always be the best tool for getting better.
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Right now I am doing 3 day splits which normally consist of 15 minutes on the bike day 1, 1.5 mile run/walk day 2 and then .75 mile run on day 3. Then I take a day off completely and then start back on the bike.
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It is not but you must "run" the whole time. Then it is followed by sprints, 35 pushups, 35 situps, 5 chinups and fence clearing drills so I need to get into a little better shape so the running doesn't zap my energy
Well this is where I stand with 5 hard training days and 1 light training day left. Everything is done 1 right after the other as it should be on test day:
-I can run a shade over 3 laps around the neighborhood. It takes 4 laps for 1.5 miles but I got hills here, the test is on a track. This is much better then when I started at being able to do a lap...
-I do a couple of sprints up my driveway
-35 pushups no problem with good form
-Situps I still lack on, it took me almost a minute and 30 seconds to do 35 situps
-I can do 5 chin-ups with a slight struggle on the 5th
The i finish off with some calf raises and grip work.
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{toast}
Not going to lie, went to crap over the weekend with all the good food and beverages. Went in today, did circuit work, kettle bell stuff, 40 pull-ups, 1.5 mile run, 400 crunches and some chest work. I almost got sick!
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Its amazing how much circuit stuff will kick your ass isnt it? Lifting weights I thought I was in great shape doing heavy weights, high reps but man do the simple stuff in a circuit like I have been (like 3-4 sets depending and going to max per set) and you are dead in a hurry!
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did 100 dips also! ;D
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Short run today and spent a few minutes on the punching bag working on elbow and palm strikes.
On a side note, I think I got a good base for my diet finally. After 3 weeks of it I weighed myself and my weight has remained the same but there is definite fat loss and muscle growth. Now I know where to add or subtract depending on the gains I desire.
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{toast}
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Up at 0545am headed to the pool! I go back today as well!
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I need to find me a pool! Made my mile and half on sunday. It was a little cold but got it done. After the test today I can get back to weights finally.
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back in Iraq. Back in the gym after just a few days off. Oh, MikeD is fat!!!LOL!!
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back in Iraq. Back in the gym after just a few days off. Oh, MikeD is fat!!!LOL!!
That was quick....
Damn if Mike D is fat I must be a f***ing whale
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I started traveling Wednesday. Its Friday here 601am. :bs)
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i am not the one talking about how the vids made my ass look big... you little girl...
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your still fat and have chicken wing shoulder blades!
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your still rather large and have chicken wing shoulder blades!
Fixed it for ya, you know how sensative those Army Cook's are. {salute}
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:D
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Well, I guess the Christmas break is over now......................so tomorrow I will start my running again.
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ya know G when you get back i am going to hit you across the face with a 2x4...
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you better do something for yourself, you guys got jeep beach coming up! Hey just give Tony sh*t about him losing his hair!!LOL!! I have been eating the loose MRE's here the past few nights. I got to do all my training logs tomorrow and body weight check! Time to get ready for the warm weather! {toast}
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Back on the Bowflex today. I enjoyed the whole pushup/situp/pullup routine but resistance with weights will be a nice change.
On the topic of diets, ever heard of the Warrior Diet? I have been doing a lot of research on it lately and reading a lot of post on BB.com and a ton of folks swear by it. I found this link that sorta outlines it but I am sure his book does more. I ordered the book and it should be here tomorrow. Basic idea is you eat light, natural foods during the day (like under 600 calories total) and then at night you feast and you attempt to eat in the order of veggies - protein - carbs but you have a 4 hour window to eat and get in everything you would normally during the day. This supposedly makes your body burn a lot during the day, the large meals replenishes you, fuels the natural growth hormones while you sleep and helps you sleep.
https://udrive.oit.umass.edu/bhudson/web/The-Warrior-Diet-Fat-Loss-Plan.pdf
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Back on the Bowflex today. I enjoyed the whole pushup/situp/pullup routine but resistance with weights will be a nice change.
On the topic of diets, ever heard of the Warrior Diet? I have been doing a lot of research on it lately and reading a lot of post on BB.com and a ton of folks swear by it. I found this link that sorta outlines it but I am sure his book does more. I ordered the book and it should be here tomorrow. Basic idea is you eat light, natural foods during the day (like under 600 calories total) and then at night you feast and you attempt to eat in the order of veggies - protein - carbs but you have a 4 hour window to eat and get in everything you would normally during the day. This supposedly makes your body burn a lot during the day, the large meals replenishes you, fuels the natural growth hormones while you sleep and helps you sleep.
https://udrive.oit.umass.edu/bhudson/web/The-Warrior-Diet-Fat-Loss-Plan.pdf
I'm on a 1800 calorie diet and can't imagine trying to shove 1200 calories down my throat with-in 4 hours........Good luck.
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kind of seems ass backwards to everything I have ever read. {ehm} Keep us posted.
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kind of seems ass backwards to everything I have ever read. {ehm} Keep us posted.
Thats what I said to... don't eat protein for hours at a time, dont eat before workout, eat a lot before bed... completely backwards but today is my first try on it. I have had a banana, an apple, some blueberries and my blackpower pre workout drink. Bout to hit the Bowflex and then my shake after. Megan is doing this too so I should be able to give some real feedback on the diet. I got plenty of fat to lose and muscle to gain and she just wants to tone so here we go!
I took a before picture about a week ago and she is going to tonight. I weighed in lastnight pre-dinner at 251. I will update weekly the next 3 weeks on progress. I sure hope this works because cooking 1 big meal vs cooking tons of little meals would be awesome!
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I am thinking about a salad diet all of a sudden,
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I want to be that salad.......................
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Well on day 2. I am less hungry this morning and lastnight was pretty awesome. Large, loaded salad, light on the dressing (some vinegar dressing), steamed broccoli, and a rice/bean/corn/cheese mixture. Suppose to avoid animal foods for a few days but I love me cheese.
Just got the book so time to do some reading and make sure I got this right!
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Eating a ton this week myself, no Hadji food! Cutting cals next week in prep for warm weather.
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forget the salad i want to be the bubbles in the tub...
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1st full week... down 7 lbs from 251 to 244. I suspect most of this to be water and some food weight. I weighed in same time, same scale but last Sunday I was still eating normal so I probably had some extra food weight vs today having just a few fruits in my system. Changes in the mirror, none really yet, will wait for 3 week mark for that. Energy during the day is great, don't even need my pre-workout supplement to be pumped to workout anymore. I can say having the 1 big feast at night is awesome in getting to eat a ton AND not having to worry about meals all day. One thing i have noticed is a problem since I am on a cut... fiber... hard to get in the right amount so I have Fiber One bars (also helps with sweets craving) and just ordered a fiber supp from BB.com
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slow getting back into it here, but had a good gym day today. Doing HIIT tonight! 60 days out start cutting calories and running around 15 miles a week.
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Jerm, mini triathlon in May. Its the 23rd in Madison. I am prepping for this. Let me know what you think. {toast}
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Details? I am off that weekend!
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Glen, is their a website with more information on this mini triathlon? Not that I will be in any kind of shape to do something like this......but, maybe down the road.....
I'm getting ready to cheat on my weight loss - I don't want to blab out the details just yet, but I will be on a very restricted diet for about months (800 - 1200 calories per day) - I'm not doing this on my own, it will be monitored by a Dr. and a nutritionist.
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here it is. Not really that bad!!
http://www.active.com/running/madison-ga/madison-fitness-triathlon-2010
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stepson might be going in the Navy. He is going to use this for prep work for BUD/S possibly. I swam with him and coached him on stuff he needs to improve on. I guess I just want to complete this event. 400yd swim in a pool, bike and 5Krun. The hardest transition is coming off the bike and into the run.
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Glen, is their a website with more information on this mini triathlon? Not that I will be in any kind of shape to do something like this......but, maybe down the road.....
I'm getting ready to cheat on my weight loss - I don't want to blab out the details just yet, but I will be on a very restricted diet for about months (800 - 1200 calories per day) - I'm not doing this on my own, it will be monitored by a Dr. and a nutritionist.
Be careful with that sh*t Chuck! Good luck!
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Well today I was over at the folks house and found out my brother left his weight bench there so now i have a new weight bench. Standard bench, incline, leg ext, leg curl and a preacher curl pad as well. Had all the plates except 45's.
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still hitting it hard here. Getting old sucks!
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Glen, is their a website with more information on this mini triathlon? Not that I will be in any kind of shape to do something like this......but, maybe down the road.....
I'm getting ready to cheat on my weight loss - I don't want to blab out the details just yet, but I will be on a very restricted diet for about months (800 - 1200 calories per day) - I'm not doing this on my own, it will be monitored by a Dr. and a nutritionist.
Be careful with that sh*t Chuck! Good luck!
I start my weird diet today - get to have an 8 ounce protein drink for breakfast with 2 scoops of coconut oil.
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I am curious about your diet chuck, post up details when you can.
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2 fingers for desert!!!LOL!!
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Wow how I have missed free weights! I started on bench and quickly realized while I could DO the weight, I didn't have the stabilizers and I was all over the place. Just goes to show no matter how much you can lift with a machine, free weights are always harder. For now I am doing the 5x5 set on bench, might change it up to my normal 3x10 sets once I get back into it.
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cardio sucks!!!!! >:(
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cardio sucks!!!!! >:(
X2!!!!!!!!!!!!!!!!!!!!!!!!!!
Back and shoulders today after yard work all day... should be fun
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I am curious about your diet chuck, post up details when you can.
Jeremy,
There's really not much to tell - I'm just getting myself prepared to be banded ;D
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I am curious about your diet chuck, post up details when you can.
Jeremy,
There's really not much to tell - I'm just getting myself prepared to be banded ;D
r u serious?
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:o Good luck Chuck!! Keep us posted!!
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I am curious about your diet chuck, post up details when you can.
Jeremy,
There's really not much to tell - I'm just getting myself prepared to be banded ;D
r u serious?
Yep. I go in on the 25th of this month...........
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interesting...make sure you get pics and measurements. This procedure has always been a cool one! Big transformation in store bro!!! be safe! {toast}
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Get 'em Chuck! Only thing I ever see negative about the band is the weight is lost so quick you get the excess skin thing going on.
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Get 'em Chuck! Only thing I ever see negative about the band is the weight is lost so quick you get the excess skin thing going on.
This can happen but it's not as common as with the Gastric Bypass. Supposedly people lose weight a little slower but end up with the same results in a three year period. Hopefully, with just needing to get rid of 70 pounds I don't have this problem.
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Well second week of the free weights, love it. Running the simple split of upper body 1 day, lower body with abs next, day off or 2 and repeat. Whats the opinion on the whole TEST boosters and GH stuff?
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Garbage! Get a good pre and post workout drink. I use a combo of NO2 Black, CE2 Hi-Def, Black Powder or Nano Vapor and Jacked. This is just pre-workout. 30mins prior to going in the gym. Post is 72 grams of whey, and MHP's Dark Matter. 4-6 shakes daily will help with weight loss/control, but you have to incorporate cardio. As for test boosters, all they ever do to me is make me a bigger asshole than I already am! ;D
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Just curious. Some guys at work talked me into getting some. I didn't spring for the pricy stuff they have but I got LG Methyl 1-D and some LG Sciences GH spray pump stuff all for $30 so figured what the hell. I plan on only taking the minimum dose of the Methyl which should last 30 days (3 pills) and the GH should last 60 days... I will keep updated.
Oh my warrior diet thing.... works and not works. Like all diets I fit it to me eating more in the day time but still a feast and I am losing weight but not going down on my lifts.
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Tomorrow is banding day - I have to be at the Dr. office at 7am.
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Tomorrow is banding day - I have to be at the Dr. office at 7am.
goodluck man! Keep us in the loop
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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.
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Banded.
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:o {toast}
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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...
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TJ-Ex, if you can increase your intake of protein.
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Glen loves his protien.... 3:)
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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....
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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......
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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...
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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.
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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.
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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}
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Glen,
Was that 7 individual pieces of kit-kat's or 7 packages? LOL
As you know I cheated on my weight loss but since March 14 I have lost 16 pounds. I'm still on the liquid diet portion until April 5th but this week I did get to start using a protein drink so I drink Muscle milk for breakfast and before I go to bed. I get all of my protein requirements for the day just from this. I'm thinking that even when I start adding food back into my diet I will still drink at least one serving of Muscle milk a day as part of my daily intake. There's a lot of good stuff in that drink.
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these were the full length ones that come in the Kit-kat log. White chocolate seems to me my vice. As for Muscle Milk, that stuff is high calorie for me. I use to drink it, but just for a few weeks when I am getting back into the swing of things. It has everything, but you will gain weight drinking it.
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How is it going Chuck? updates?
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How is it going Chuck? updates?
Well, good and bad I guess. Since March 14 I have lost 23 pounds, which is good. The bad is some of it's muscle loss. The only exercise that I'm allowed to do right now is walk 30 minutes every other day and that's just not enough to maintain muscle, actually walking doesn't maintain any muscle mass. I can't start any kind of work out routine until after May 3. This is mostly due because of having the cuts on my belly area, they are afraid of having potential hernias through the cut areas. But, on May 3 I go in and have the band adjusted for restriction so that's when everything actually starts anyways. So, hopefully by the end of May I can give a real report of progress...........
The hardest part is trying to figure out a diet plan with this stupid thing. Basically, after I get the first restriction I can only eat about 1 1/2 cups of food at a time, which is not much, and be able to get at least 1200 calories a day with the right amount of protein, carbs and vitamins.
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How is it going Chuck? updates?
Well, good and bad I guess. Since March 14 I have lost 23 pounds, which is good. The bad is some of it's muscle loss. The only exercise that I'm allowed to do right now is walk 30 minutes every other day and that's just not enough to maintain muscle, actually walking doesn't maintain any muscle mass. I can't start any kind of work out routine until after May 3. This is mostly due because of having the cuts on my belly area, they are afraid of having potential hernias through the cut areas. But, on May 3 I go in and have the band adjusted for restriction so that's when everything actually starts anyways. So, hopefully by the end of May I can give a real report of progress...........
The hardest part is trying to figure out a diet plan with this stupid thing. Basically, after I get the first restriction I can only eat about 1 1/2 cups of food at a time, which is not much, and be able to get at least 1200 calories a day with the right amount of protein, carbs and vitamins.
Big step Chuck! Can't wait to see you next time and hear more about it.
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How is it going Chuck? updates?
Well, good and bad I guess. Since March 14 I have lost 23 pounds, which is good. The bad is some of it's muscle loss. The only exercise that I'm allowed to do right now is walk 30 minutes every other day and that's just not enough to maintain muscle, actually walking doesn't maintain any muscle mass. I can't start any kind of work out routine until after May 3. This is mostly due because of having the cuts on my belly area, they are afraid of having potential hernias through the cut areas. But, on May 3 I go in and have the band adjusted for restriction so that's when everything actually starts anyways. So, hopefully by the end of May I can give a real report of progress...........
The hardest part is trying to figure out a diet plan with this stupid thing. Basically, after I get the first restriction I can only eat about 1 1/2 cups of food at a time, which is not much, and be able to get at least 1200 calories a day with the right amount of protein, carbs and vitamins.
Big step Chuck! Can't wait to see you next time and hear more about it.
I'll see you in 4 weeks {toast}
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I'll see you in 4 weeks {toast}
At JEEP BEACH!!
(http://p2.pirate4x4.com/pirate4x4.com/banners/jeepbeach2010.gif)
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Chuck, look into Nutri System. Its all measured for you. I know guys on it and it works!
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Chuck, look into Nutri System. Its all measured for you. I know guys on it and it works!
That's what Sherry suggested! I may look into it. I do have a book from the Biggest Loser people and it has recipes and diet plans in it that are divided for different calorie intakes. The problem with it is it breaks it down to 5 meals a day and with the lap band your supposed to stick to 3 meals a day. The reason for 3 meals a day is because you can't drink any liquids 1 hour after each meal or it will wash the food through the band and cause you to get hungry. So obviously, water consumption becomes very important between the meals. It seems like a lot of work but every diet is if you do it right.
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That's what Sherry suggested!
Then you better give it a try. {letseat}
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Sounds like some crazy stuff but I guess its the price you got to pay now for what could be awesome soon. Just attempt to keep your protein intake up, eat clean, definite multi-vitamin.
My weight loss is stalled on the scales, hanging around 242, but the changes in the mirror continue. I find that normal weight lifting has become boring a routine so I try and use some of the circuit ideas that don't always involve weight. I am back on the bike, rode about 4 miles yesterday off road. Might not seem like much, but for me its a big improvement since I did not ride at all over the winter. I think mountain biking might be my most favorite form of exercise! I have toyed with joining a rock climbing gym because I would love to learn and I think you could probably get a decent workout from it. Just something new to try.
I have been using the test booster now for about 3 weeks, rounding into my last week. I have seen more fat loss during this period but I am hesitant to say it is the result of the test booster. All other supplements have stayed the same, so has the diet but I have been on the bike a bit more so maybe a combo of the 2. Glen, I see what you meant about it makes you mean. I am the same level headed person until something goes and then I go off, it’s like 0-100 in a blink of the eye.
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I stay clear of the stuff. I might try some again during a winter/power lifting phase, but I really don't mess with test boosters anymore. I am at 27 and a wake up and really cutting back on carbs and doing more cardio. 5K minimum a day on the glider or 2-3 run sessions, 2 miles a pop. Sucks!
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still hitting it hard. Got 340lb on 5th set of bench. Ready to come home and rest!
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Keep at it {toast}
My schedule is kinda wack. I do an upper body and lower body weight day and then one day i do a pushup/pullup/situp day. Then I mountain bike when I can. I need to start running again. Nothing today on my off day, was in a hell of a fight yesterday and my back is a little sore today.
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yeah, we were hit with some PT test thing just recently. My age group has to do bench press, sit and reach, agility and a 1.5 mile run in 12min. To me, its a joke. But its funny in my line of work. Everyone wants to be high-speed and take gucci pics. But if I tell you that your job depends on this event/ evolution, people get scared and start getting injured. Its ridiculous! {toast}
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You guys are killing me. I just got back up to walking 4 miles. I can't do any jogging yet, I feel like I can, but I'm waiting for the Dr. to say GO! By the way, I'm down 28 pounds as of this morning - weight was 223.
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good to go Chuck! I can't seem to get under 200lbs! I would like to be 190Lbs, but I would fall out!
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You guys are killing me. I just got back up to walking 4 miles. I can't do any jogging yet, I feel like I can, but I'm waiting for the Dr. to say GO! By the way, I'm down 28 pounds as of this morning - weight was 223.
WOW! Great news slim!
still hitting it hard. Got 340lb on 5th set of bench. Ready to come home and rest!
:o :o :o :o {toast}
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You guys are killing me. I just got back up to walking 4 miles. I can't do any jogging yet, I feel like I can, but I'm waiting for the Dr. to say GO! By the way, I'm down 28 pounds as of this morning - weight was 223.
You are loosing your Old Man Speedo body. Way to go Chuck.
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Chuck, some of the Nutri-system meals were left behind by guys leaving country. I know we spoke of this before and all I can say is they are like fancy MRE's. They are designed for someone who is a couch potato. But...we have contacted them and Nutri-sys did state if your active the least bit, you will need to increase caloric intake and even supplement. They do cook fast and are great for on the go. Hope this helps!
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Thanks for the info Glen. I mentioned this to my surgeon and for now he suggested to stay away from any type of packaged meal. As you said they are good for "on the go" type of situation. I'm supposed to concentrate on eating the right foods, blah, blah, blah. Also, he claims that anything packaged that has any kind of shelf life has some sort of preservatives in it and I should really try to stay away from these things for now. I think he may be a little extreme, but on the other hand, he is the Dr. and he's built like you so I'm guessing he can't be to far off.
On a side note - I went in yesterday to get my first adjustment on the band and I finally got the Dr.'s release to work out but, he he told me to stick with just doing cardio for now and cut back on the carbs. He said I should concentrate on just getting rid of all the body fat that I can. Once it's gone then I can start working on building muscles. I can do cardio, crunches, push-ups, squats but with just using my own body weight for now.
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Not a problem bro! If you or anyone else needs help, just post up! {toast}
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New to the thread....
The new job has a pretty decent gym, and the mirror tells me that I should probably be using it. I've been a few times, but could use some input from a few of you more experienced guys.
One thing that I have realized while going into the gym is that I don't really know how much I need to be lifting. I lifted all through high school, but that was either for football while I still played, or training with the football players after I stopped playing. So really the only consistent program I've done is one focused on building mass. That was more appropriate when I was 18 than it is now at 34. I need to figure out how to adjust this mindset to one more focused on weight loss and general health. Typical mass building involved base lining with a max lift, then doing a round of training that varied on the concept of 10 reps of 50%, 8 reps of 60%, 6 reps of 70%, 4 reps of 80%, and 2 reps of 90%. After a couple of weeks, max out again and then continue on using the percentages based off of a new, higher max. The reps and percentages varied based on the day of the rotation, but that was the concept. Doing this turned me from a 135# weakling into a 225# wall over the course of a few years. I was eating 5000 - 6000 calories a day, and turning it into muscle mass. My fatal flaw was not changing these intake habits once I stopped hitting the gym.
Now, I had shoulder surgery about 6 months back and have been doing PT like a mad man. My physical therapy training has been the polar opposite. Whereas in strength training, we never did more than 10 reps, in PT the lowest number we do is 15 after we step up in weight, and then progress up to 45 reps before stepping up again. On some exercises where building the muscle is important, but over-stressing it would be uber bad (damage the surgery), I'm up to 110 reps at really low weights.
I have a feeling that what I need to be doing is somewhere in between those two extremes. I was in the gym on Saturday and did a pretty good workout that had 15 minutes of elliptical to get warmed up and the heart working, then hit the machines. I was still guessing at weight amounts, but was trying to do sets of 10-8-6 reps, and weight amounts that made me work pretty hard for those last couple of reps on the last set.
Any input on the right approach would be appreciated.
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I think the sets are, for the most part, just what you want to do. As long as you lift you are building some muscle and burning fat. Now there are variations like to get your max up go heavy weight low rep, ect but for general lifting I don't think there is a good, true rule. I do 2 exercises per body part, 3 sets of 10 reps and heavy as I can go. I do 1 upper body day, 1 lower body day and then a day of body weight exercises (pushup, pullup, ect), and mountain bike/hike when I can. I see results from this but not everyone will. Just make sure you get the food part right, hit the weights and cardio hard no matter how you do it, and you will see results!
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Dave,
My guess is your going to want something in between. More reps - lighter weight will tone a muscle while Less reps - heavy weights builds mass. Is somebody working with you on the physical therapy? They would be the one to answer your question, especially since you have had surgery on your shoulder.
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Dave,
You have some knowledge in this area so try P90X or Crossfit! You can have the best of both worlds with these types of workout. People have problems with diets. My solution is write down what you consume in a training log/journal. I do this still till this day and it works, you can't lie to yourself. As for fat loss always remeber the cardinal rule...burn more than you take in! And its not a "cheat day" its a cheat "meal". Hope this helps!
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I'm going to cast another vote for P90X. I posted a month ago that I was starting it up, and man it works. In four weeks, I'm down 18 pounds, down an inch in my chest, waist, hips, and thighs, and up an inch in my upper arms. Plus my energy is way up.
P90X is an outstanding program, even to the point of a thorough diet guide. If you want, you can use a calender that literally maps out three meals each day, with recipes for every meal. Plus recommended snacks between meals.
I haven't been using the detailed menu/calender, but I have cut back on my intake and been watching it better, cut out soft drinks all together, and drink a lot more water. I take a vitamin supplement every day, and breakfast is some fruit and a protein shake post workout every morning. I have small protein/snack bar at 11 and 4, a healthy lunch, and regular dinner.
So I highly recommend it. It has a wide variety of workouts, combining weights, cardio, plyometrics, yoga, and on and on. Doesn't need any special equipment, just some dumbells and a good pullup bar.
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outgoing PT test: I had to bench 215lbs 1x, 1.5 mile run. Since 315 on bench is universal, that part was easy. Got the run in 11:09...getting slow! {ehm}
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That's not a bad time, bro. My best at the Academy was a 9:50. I figure that's not bad for 6'2, 215. But there's no way I could get close to that now.
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I know I am suppose to be relaxing but I went and ran for an hour yesterday.
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still going steady even though I am on leave. Been doing more cardio and circuit training. Ate like a fat kid at Golden Coral today though!!
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I have done nothing for 3 weeks now. I just can't seem to get myself motivated to get going again. The good thing is I haven't gained anything and am holding steady.
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back in the box, still have not got back in the gym yet. But ran a 1.5 in 12min...Slow and steady. Thats what happens when you train with Sam Adams and Taco Bell! ::)
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i am working on the running thing. I stopped after my tryouts but getting back to it slowly
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I'm back to walking 3 miles every other day. I really need to get back to jogging 4 miles instead of walking.......But, the weight is still coming off. Down 34 pounds so far.
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pick a distant event to use as your goal. Like for instance the next jeep beach. 90 days out from that hit the workout regiment hard. I went this morning just after midnight. 3 weeks I should be back into it. {boohoo}
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We are doing the Warrior Dash in Oregon in Sept. 3.15 miles and obstacles all while running (it is a race). So I am in hopes to be into the shape needed well before.
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sounds interesting! Is it a circuit or sanctioned event?
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ran this morning at 430am. Just an easy 2 miler.
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sounds interesting! Is it a circuit or sanctioned event?
its an event. They had one in the south but we missed. We have some family up in Seattle so we get a reason to travel now.
http://www.warriordash.com/
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still doing more running then lifting. Hit the steel today, PT test in the morning at 5am.
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I'm still having trouble getting back in it >:( >:( >:( But, I'm also down 38 pounds now so that leaves 32 to go. Over the half way mark {toast}
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slow and steady....
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I started back doing free weights but I find after benching my shoulder hurst, bad. My form seems pretty decent and my weight is not heavy since it is 10reps for 3 sets. I might just have to stick with pushups. I sold the bowflexso aim going to Try and find some kettlebells with the money
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or move to dumbbell presses and smith machine work. Try not to loose that core movement. Back at it today for me. Its going to be a long road and uphill battle to a 400lb. bench press!
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My wife and I are looking to join a gym to try to get into shape. We want to hire a trainer also, not only so we know what we are doing, but for the motivational factor, lol.
Anyone know of a good trainer in the Dacula, GA area let me know!
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My wife and I are looking to join a gym to try to get into shape. We want to hire a trainer also, not only so we know what we are doing, but for the motivational factor, lol.
Anyone know of a good trainer in the Dacula, GA area let me know!
Doug is your man! {hihi} {toast}
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My wife and I are looking to join a gym to try to get into shape. We want to hire a trainer also, not only so we know what we are doing, but for the motivational factor, lol.
Anyone know of a good trainer in the Dacula, GA area let me know!
Hit Ben up, he is in Winder, Krawler00 on the forum, quick link for a pm could be found in the GATR Staff, top of the page.
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or move to dumbbell presses and smith machine work. Try not to loose that core movement. Back at it today for me. Its going to be a long road and uphill battle to a 400lb. bench press!
I picked up 2 30 lbs kettlebells today and after a short workout I can say I will get the core movement in! I got to work on form a little bit but I think i am going to enjoy using them in my workout.
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still hitting it hard here. 6 sets of 6 with a light 235Lbs on bench just getting back into it. There is a 5K on the 11th of September, put on by the Covington PD. Good day to go out and out PT the cops!!LOL!! {toast}
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got 356 on bech today >:(. I guess I will try again in 30 days for 405.
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got 356 on bech today >:(. I guess I will try again in 30 days for 405.
That's a lot of weight! I'm pretty sure that I couldn't even push 356 pounds down hill right now! But, I have lost a total of 54 pounds as of today ;D Only 23 more pounds to go and then I will start hitting the weights again. One thing for sure, it feels totally different jogging 3 miles weighing 207 pounds versus weighing 261 pounds...........................
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Yeah, when I gain weight and start running, I feel it first off in my knees and lower back. Just slow and easy and injury free!!
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I have lost a total of 54 pounds as of today ;D Only 23 more pounds to go and then I will start hitting the weights again. One thing for sure, it feels totally different jogging 3 miles weighing 207 pounds versus weighing 261 pounds...........................
Wow Chuck! That's awesome to hear. Congrats! Look forward to seeing you up here soon. When is the arrival date? Can you drink a 24oz beer? {toast}
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I have lost a total of 54 pounds as of today ;D Only 23 more pounds to go and then I will start hitting the weights again. One thing for sure, it feels totally different jogging 3 miles weighing 207 pounds versus weighing 261 pounds...........................
Wow Chuck! That's awesome to hear. Congrats! Look forward to seeing you up here soon. When is the arrival date? Can you drink a 24oz beer? {toast}
Well, my plans may be changing. I have a meeting with my boss on Tuesday so I hope to know something for sure then......
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370lbs max on bench. Not what I wanted. 405 was the target weight. Got a touch of bursitis in the right shoulder. Going to try again on the 1st of Sept. Can rep 335lbs for 4.
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405 {toast}
I have been slacking off the past 2 weeks with a vacation but I am back at it. Trying to get back into running but the heat and whatever knee issue I have is not helping. The scale for luggage at the airport claimed I was 235 lbs which would be a total of 50 lbs lost since I started december 2008. My at home scale that I finally bought says I am more around 240 which seems about right for my size. Now I just need a little more muscle, little less fat.
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Man! I just wish I was your height!! Keep it up. I know with running and joint issues for me its usually because I have gained a little weight. I tend to push hard in country for both mission, team and me and so I can eat and drink like sh*t when I am on leave. After a rotation I start to feel the wear and tear in my lower back and, of all places, in my forearms. That would be from gripping the bars in the gym and pull-ups. I did make a bonehead, rookie mistake last night. I didn't warn up thoroughly before bench. Did 135 for 10 reps and jumped to 315. Second rep in, I thought I had torn a pec....No discoloration so I went to shoulders and continued the lifting. I came back to bench, put 275 on the bar and pushed it a few times with no issue, just tenderness. Listen to your body!!!! Always warm up especially shoulders! I ended icing the area most of the night and taking 800mg of motrin. I guess I need to be more careful and not ego-lift!
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My height is ok sometimes... but not always. Got to warm up man! I go through a crazy stretch routine before doing the simplest of workouts just to keep from getting an injury. Just picked up Jack3d after reading so many good reviews on it. The BlackPowder was ok but seem to get my in the bathroom after a workout and the NO Xplode didn't have much of the energy side that I want. Got 2 weeks until the Warrior Dash race in Seattle and then I hope to start hitting the work gym after shift. I feel like I am at that point where either I decide to go light and lean or big and massive now that I got some of the fat off... Both have advantages in my line of work.
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I am interested in the Warrior dash. I might do a 5K on Sept. 9th. Jacked is the best of all the ones you named. Stacked with CE2 and NO2, its a great combo!
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I will look into both of those as a stack. I plan to add some casien protein and I already got the regular Whey and multivitamins taken care of along with a bottle of creatine still (for days I dont get it from Jacked). I have the cheap Whey from Costco but it will have to do for now.
Today was the first day using it and I like it so far. Got me just as hyped off 1 scoop as BlackPowder did but did not make me want to hurl. I guess thats probably all the sugar the BlackPowder has in it.
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any whey is good no matter where it comes from. Your only going to be able to process so many grams at once anyways. Casein is good for bed time and only because it burns slow. As for BP, I am looking at it now, it has 11g of carbs and 1g of sugar. BP is strong and I can only tolerate 2 scoops along with the other stuff. Jacked is by far the best pre-workout stuff lately.
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Alright so today was the first day back in the gym... Funny we got this pretty decent gym and after shift I am the only person using it {ehm}
Because of time I can workout about twice a week so its 2 full body workouts. Doing some research on them and using some of the stuff I have used in the past with great results my workout is going to look like this the next 8 weeks:
Chest exercise 4x5
Back exercise 4x5
Legs exercise 4x5
Tricep exercise 3x8
Bicep exercise 3x8
Calves 3x8
Abs 2x10
The 4x5 exercises are the big ones, rows, lat pull downs, bench, incline bench, squats, leg press, ect. I plan to do the same workout for 2 weeks and then change the exercises for 2 weeks and then back to the original. After 8 weeks I plan to go into the hypertrophy style workout doing 3 sets of 6-8 reps leaving 1 rep in the tank for all 7 exercises. Right now the supplement stack is Jack3d (awesome by the way), CE2 (creatine) and then a Whey 27g shake and a Casien 24g shake on the nights following workout. Following Glenn's advice I am keeping a log of my lifts and body weight. The overall goal of this is to put on a little strength, a little size and to experiment with what works for me. Diet will change some so that I eat more but there won’t be any calorie/macro counting, just eating more clean food than I do now. Cardio will be low intensity but still on workout days and hopefully a day or 2 running out on the street.
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{toast}
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Been at it. I have been going up 5 lbs in each of the major lifts every week. I have not really done any cardio but plan to get back on track next week with it. Cant be all fat for my wedding in Nov. Did hit a slight snag. Got my blood work done for my marriage license and while everything else is good my kidney levels show they are only working at 37% and normal is above 60%. Obviously because of this I have stopped with the creatine and Jack3d and will wait for a re-test in a few weeks. Hopefully it was just a bad response to the supplements.
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just landed tonight back in the sandbox. Back at it tomorrow. :(