Weight-Lifting Thread (General Fitness Thread)

[DiG]

http://vimeo.com/42209600

[Rob S]

http://vimeo.com/42209600

Church Street......I actually don't like Church St. so much.

[brat316]

anyone have a problem with back abscess, its not a real one, where you pop it and puss comes out, but its just a bulg. Happens when ever i start working out again, and only on my back. I make sure to wipe all the benches before and after use. Maybe its just back sweat on the tshirt.

[Rob S]

anyone have a problem with back abscess, its not a real one, where you pop it and puss comes out, but its just a bulg. Happens when ever i start working out again, and only on my back. I make sure to wipe all the benches before and after use. Maybe its just back sweat on the tshirt.

Can't say I have even heard of that happening.

[draftguru151]

Did a cosgrove complex today. Came home and immediately passed out. :/

[Rob S]

Did a cosgrove complex today. Came home and immediately passed out. :/

I'm so glad I introduced you guys to them!

[ATLDirtyBirds]

I'm so glad I introduced you guys to them!


Complexes, HIIT, and Keto took me from 223 to 183 in a tremendously short time. (for that kind of weight drop). I lost all of those early noob muscle gains though.

[Raiderz4Life]

Complexes, HIIT, and Keto took me from 223 to 183 in a tremendously short time. (for that kind of weight drop). I lost all of those early noob muscle gains though.

Those sound like good stuff. My work schedule doesn't leave me a whole lot of time to do some of those routines and diets so, gonna have to do it the old fashioned way.

Run and hit the mma gym whenever I can. Want to get back down to my HS wrestling weight of 205.

[Rob S]

Those sound like good stuff. My work schedule doesn't leave me a whole lot of time to do some of those routines and diets so, gonna have to do it the old fashioned way.

Run and hit the mma gym whenever I can. Want to get back down to my HS wrestling weight of 205.

The Cosgrove Complex takes like 15 minutes at the absolute max.

[ATLDirtyBirds]

The Cosgrove Complex takes like 15 minutes at the absolute max.


HIIT shouldn't take very long either.

[Raiderz4Life]

I'll have to do my HW on those. School's out so I've got more wiggle room for working out.

[Rob S]

http://www.t-nation.com/free_online_article/sports_body_training_performance/screw_cardio_four_complexes_for_a_shredded_physiqu e

The evil 8 is my favorite. It will ruin your life using a mere 95 lbs. I tried it with 135 once.....threw up.

[Nalej]

http://www.t-nation.com/free_online_article/sports_body_training_performance/screw_cardio_four_complexes_for_a_shredded_physiqu e

The evil 8 is my favorite. It will ruin your life using a mere 95 lbs. I tried it with 135 once.....threw up.

haha... I Love the Evil 8. I did it at 135lbs first time as well.
Didn't throw up but I wanted to. Dropped down to 95 next time and stayed there.
Definitely an awesome workout. I haven't done it in a while though.
I think I'll throw it in the middle of my routine from time to time now.


edit: Wait, I'm lying. I first attempted it at 135 then thought it was ridiculous. So I bumped it down to 115 for the rest of the sets. On the next workout, I went down to 95 and felt comfortable there.
...it's been a while

[draftguru151]

I'm so glad I introduced you guys to them!

I hate you so much for it. A person shouldn't feel sore the way I do. I dread every day that I do it. And then right when I'm done I'm the happiest person on Earth. I do evil 8 with 95, I think if I had 45 minutes I MIGHT be able to do it with 135 hah.

[ATLDirtyBirds]

anyone have a problem with back abscess, its not a real one, where you pop it and puss comes out, but its just a bulg. Happens when ever i start working out again, and only on my back. I make sure to wipe all the benches before and after use. Maybe its just back sweat on the tshirt.


http://i53.tinypic.com/14blqvn.jpg

[brat316]

i used to do the waterbury submission complex.

I couldn't do evil 8 because suck at good mornings.

[tjsunstein]

10 mins on a stationary bike on highest resistance I can handle.
100 bench presses with just the bar, sometimes ill throw 2.5s on there if I didnt lift that day.
100 lat pulldowns of whatever weight you can complete 100 at.
10 more mins on bike.
100 Shoulder dumbbell side raises (cant do more than 8.5 lbs.)
End it with another 10 mins.

Nice way to switch it up. I do it about 3 times a week. Work on my endurance a bit.

Huge fan of complexes too, great call on that.

[Ravens1991]

How do u guys cycle Prelift I'm getting used to mine

[Nalej]

Since I have a bad wrist, I tend to do bench presses with dumbbells instead of the bar. (Hurts less)
Yesterday, (day after my chest day) a friend of mine started clowning me until I submitted to trying 225 on the bar (I bet you can't do two of those!)
I put it up 6 times... I was pretty stoked. I thought 2 would be pushing it but gave it a try anyways to shut him up.
Looks like if I did on my next chest day, I could at least get 8 up. I'll probably stick to dumbbells though.

[ATLDirtyBirds]

How do u guys cycle Prelift I'm getting used to mine


It's probably a stim. Go non stim or just go without one.

[Forenci]

Since I have a bad wrist, I tend to do bench presses with dumbbells instead of the bar. (Hurts less)
Yesterday, (day after my chest day) a friend of mine started clowning me until I submitted to trying 225 on the bar (I bet you can't do two of those!)
I put it up 6 times... I was pretty stoked. I thought 2 would be pushing it but gave it a try anyways to shut him up.
Looks like if I did on my next chest day, I could at least get 8 up. I'll probably stick to dumbbells though.

Haha, I hear you. I broke one of my wrist really bad as a kid, and the other wrist also fairly bad so I can't bench worth a damn. I usually always stick to dumb bells for benching unless I go light or do some light close grip/narrow grip/incline/decline benching.

How much do you typically weight to you usually do for dumb bell benches?

[Nalej]

How much do you typically weight to you usually do for dumb bell benches?

I do a two week cycle for my workouts. 1st week is "normal" and is a 3 set 10/8/6 rep workout.
Week 2 is "heavy" and I do 4 x 5 workout.

On "normal", I do 95-100-100lbs
On "heavy", I do 100-110-110-110lbs (No 105's and the last two sets are a struggle)

I'm hoping to be able to grab the 120's on my next "heavy" week

[ATLDirtyBirds]

So, I decided to forgo the last month of the BBB 3 month challenge.

1. I didn't foresee 5x10 at 70% working out. I gazed into the future and imagined only getting maybe one or 2 clean sets of 10, with some possible ugly (4-5) 4th and 5th sets.

2. As I've gained more experience, I'm not a fan of 5x10 deadlifting, at any percentage. While I did it for the past two months without any serious back issue, I just don't think the deadlifting movement is one that should be repeated that many times. I'd much rather stay in the under 5 range.


So, in order to change things up, I decided I wanted to take a stab at Smolov Jr. for bench (http://www.seriouspowerlifting.com/2362/articles/smolov-jr) while mixing in 531 leg work as the main movement, with the assistance work centered more around my preference.


Mon:
Smolov Bench
DB Rows: 5x10
Preacher Curls: 5x10
Face Pulls: 3x12
Pullups


Tuesday:
531 Squat
3 sets of 5 deadlift (55%, 65%, 75%)
Abs: 5x10
Leg Curl/Extension: 3x10

Wednesday:
Smolov Bench + Incline Walk

Thursday:
5/3/1 Deadlift
3x5 squat (55%, 65%, 75%)
Abs: 5x10
Leg Extension/Curl: 3x10

Friday:
Smolov Bench
DB Rows: 5x10
Preacher Curls: 5x10
Face Pulls: 3x12
Pullups

Saturday:
Smolov Bench + HIIT

[Rob S]

Smolov Cycle is beastly.

[tjsunstein]

How do u guys cycle Prelift I'm getting used to mine

I've been off for 4 weeks now after being on for 4. Mainly has to do with GNC's gold card week but I'll be back on soon. Should be plenty of time.

[Halsey]

I've been following the "Paleo" style of eating in recent weeks as part of an overall effort to improve my health. I recommend giving it a look for anyone looking for ways to improve their health.

[Rob S]

I ate a lot today, ATL!

[ATLDirtyBirds]

Have you been able to work out with work?

[bantx]

So now that I'm done with my summer classes I have a lot of free time and I've been used to waking up at 7 so I've decided to start working out again. Since all I do at the gym in the evenings is play basketball I'll hopefully get my workouts in in the AM.

I haven't worked out seriously in about a year. I got down to 179 last year working out, but sadly I've gained some of the weight back so I'm aiming for that again.

I could use some diet tips since I've been pretty horrible with that lately and my budget is very low for food funds.

[Halsey]

I could use some diet tips since I've been pretty horrible with that lately and my budget is very low for food funds.

Cut out as many sugar filled, diet, alcoholic, etc drinks as you can stand and drink more water. It's a simple tip, but caloric drinks are the #1 reason for America's weight problem. Diet drinks obviously have little to no calories, but have other unhealthy ingredients and trick your brain into thinking you're getting sugar, which sabotages you if you're trying to cut sugar cravings.

[ATLDirtyBirds]

I could use some diet tips since I've been pretty horrible with that lately and [b]my budget is very low for food funds.[b]


Grilled Chicken is your friend.

[Rob S]

Have you been able to work out with work?

Not at all really. I usually work around 8-8, so a gym trip is out of the question. I try to get in a few rounds of rope work or circuit of pull ups, pushups and some weighted sit-ups before bed, but it only happens 3-4 times a week.

[ATLDirtyBirds]

Not at all really. I usually work around 8-8, so a gym trip is out of the question. I try to get in a few rounds of rope work or circuit of pull ups, pushups and some weighted sit-ups before bed, but it only happens 3-4 times a week.


That sucks. Maybe a full body one day of the weekend?

[Rob S]

That sucks. Maybe a full body one day of the weekend?

I would like that, but the only issue is that the gym in my building blows and I really don't want to buy a gym membership for 1 or 2 workouts a week.

[ATLDirtyBirds]

I would like that, but the only issue is that the gym in my building blows and I really don't want to buy a gym membership for 1 or 2 workouts a week.

Yeah, I hear you. Wendler has a few solid two day templates, but nothing I'd want to do consecutive days. Also, Smolov is awesome.

[TACKLE]

I was just reminded why I go to the gym early in the morning and not in the evening. People are the worst kind of people.

[NotMyJob]

I was just reminded why I go to the gym early in the morning and not in the evening. People are the worst kind of people.

hit us with the story.

[TACKLE]

hit us with the story.

there is no grand story. just way overcrowded with douchey types.

[Ravens1991]

we all should post some gym douche stories I have a **** load since I train at a college fitness center.

[NotMyJob]

great idea. . .although whenever i actively try to think of a story it never comes to me. but then i'll randomly think of it later. so you start!

[Caddy]

great idea. . .although whenever i actively try to think of a story it never comes to me. but then i'll randomly think of it later. so you start!

Maybe you can't think of a gym douche story, because you are a gym douche. PLOT TWIST

[NotMyJob]

Maybe you can't think of a gym douche story, because you are a gym douche. PLOT TWIST

Oh God...
lgI2ZQVyrBo

[tjsunstein]

Count me in the same boat as Rob. 10 hour workdays, 4 consecutive days a week. Having trouble finding the energy.

[ATLDirtyBirds]

I just go shortly after getting up, otherwise it's not going to happen.

[tjsunstein]

I just go shortly after getting up, otherwise it's not going to happen.

Shortly after getting up for me is 330 am.

[LonghornsLegend]

Count me in the same boat as Rob. 10 hour workdays, 4 consecutive days a week. Having trouble finding the energy.

Thirded. I work 55 hours a week and it's just brutal trying to work out. After work is not gonna happen. I gotta start getting up at 5am to do it, and going to bed at 10pm. I have to be at work by 7:30 so I can squeeze it in then.

If I still can't manage, I'm just going to have those 2-3 days a week cycles where you fit your entire body and muscle groups into a few days and just go really hard on them. It's not ideal but it's better then being lazy and not going.


I have been off the weights for a good year now trying to move and change jobs among other things, but I think I'm ready to get my schedule again. No2 Red and some protein is usually all I need. Along with a ton of water and turkey/ham sandwiches.

[tjsunstein]

Found the motivation and energy to get to the gym at 9 but here I am awake at 11 when I should be asleep by 830 to get to work at 4 for a 10 hour shift. Killed my chest but we'll see how worth it it was tomorrow when Im struggling to keep my eyes open at 10 am.

[hawkeye123]

I've been working on gaining around 10-15 pounds this summer. So far i've only gained around 2....But my strength has increased (BP went up 40 pounds) so i'm not all that bummed.

What is a good protein snack to eat? (I've been going with turkey and almonds) Also, is it worth it to drink some type of post-work out?

[49ersfan_87]

What are your guys resting heart rates? I usually take it when i'm just sitting down and about 20 minutes gap from a lot of activity, or when i'm going to bed/waking up. It's usually ranging from 58-66, give or take.

Also, haven't worked out in 2 weeks and my diet has been ****, and i'm paying for it with water weight, looking a little heavier. Time to get back to exercising and eating mostly clean.

Its kind of frustrating too because if i eat right and exercise i see results almost immediately, but i get lazy and stop, and start eating junk food again.

[ATLDirtyBirds]

I've been working on gaining around 10-15 pounds this summer. So far i've only gained around 2....But my strength has increased (BP went up 40 pounds) so i'm not all that bummed.

What is a good protein snack to eat? (I've been going with turkey and almonds) Also, is it worth it to drink some type of post-work out?



Every week I just get a bunch of 99% fat free/low fat chicken tenderloins or breasts, season those bastards, and grill em up.

[Rob S]

So, I'm experimenting with a pretty intense intermittent fasting eating program. I barely have time to eat at work anyway, so I said **** it. I have read a bunch of studies regarding the benefits of intermittent fasting and the science behind it seems legit. Basically I fast 20 hours and then am allowed to eat all of the clean food I can for 4 hours a day.....I'm taking Friday and Saturday off with Sunday being a full fast.

Basically:

Sunday - No Food
Monday-Thursday - Eating window of 8 PM-12 AM
Friday - Fast until 5 then cheat for the rest of the night
Saturday - All day cheat

I'll let you know how it goes.

In other news, I kinda lifted today. I say kinda because the heaviest dumbbell at my gym is 50 lbs.....I did high rep bench and OHP. I was weak.

[ATLDirtyBirds]

Seems crazy man. I'd just go with Leangains.

[Rob S]

Seems crazy man. I'd just go with Leangains.

Read some stuff about a 4 hour fast being ideal and it works best with my schedule anyway. I fully anticipate bailing within like 2 weeks, but whatever.

[ATLDirtyBirds]

Read some stuff about a 4 hour fast being ideal and it works best with my schedule anyway. I fully anticipate bailing within like 2 weeks, but whatever.

Interesting. I'm going to give Leangains a shot in a few weeks when my scheduled gets ****** to all hell. Also, count me in as a Smolov/Smolov Jr fan. Finished SJR for bench Saturday..I'm not testing my 1RMs because I really don't care, but I'm benching heavy weight so much more smoothly now, feels awesome. Running the base cycle for Smolov Sqat now.

[Rob S]

Interesting. I'm going to give Leangains a shot in a few weeks when my scheduled gets ****** to all hell. Also, count me in as a Smolov/Smolov Jr fan. Finished SJR for bench Saturday..I'm not testing my 1RMs because I really don't care, but I'm benching heavy weight so much more smoothly now, feels awesome. Running the base cycle for Smolov Sqat now.

Smolov is amazing. The squat program is hell though haha.

[ATLDirtyBirds]

Smolov is amazing. The squat program is hell though haha.

I can't wait. Day 1 was pretty easy, but I know from experience with the bench that I'm about to get my ass kicked soon. What's going to be mind blowing for me is when I go from lifting 6x a week on a bulk to lifting 3x a week, doing IF, cutting.

[Rob S]

I can't wait. Day 1 was pretty easy, but I know from experience with the bench that I'm about to get my ass kicked soon. What's going to be mind blowing for me is when I go from lifting 6x a week on a bulk to lifting 3x a week, doing IF, cutting.

I've heard IF blows horribly at the beginning and then it's fine. Cutting back from 6 to 3 is going to be pretty crazy/annoying though.

[ATLDirtyBirds]

I've heard IF blows horribly at the beginning and then it's fine. Cutting back from 6 to 3 is going to be pretty crazy/annoying though.


I've heard the same. Once your body gets into the cycle (especially if you have things like work to fill up the dead time), probably shouldn't be too bad. But yeah, talk about reduced volume. I probably could squeak in a 4th day of lifting, but since I'm going to try and shed a few before bulking back up in the winter, I'll just keep the extra cardio. Besides, with 3 days a week, I'll be able to hit full body M/W/F. I've seen a few Wendler templates that looked good.

[Rob S]

I am going to try and get to the gym three day a week, but I have no idea how to do legs with no squat rack and just 50 lb dumbbells.

[ATLDirtyBirds]

Just became an upper body bro!

[Rob S]

I may buy myself an adjustable bench and the adjustable dumbbells that go up to 100 so I can get some heavy lifting in at least. I wont feel quite as bad being an upper body bro if I'm at least lifting heavy.

[brat316]

LUNGES? Single leg squat, just need dumbells and a bench. Stand up on one leg from sitting position. Dumbell clean? RDL?

[Bosanac01]

So, I'm experimenting with a pretty intense intermittent fasting eating program. I barely have time to eat at work anyway, so I said **** it. I have read a bunch of studies regarding the benefits of intermittent fasting and the science behind it seems legit. Basically I fast 20 hours and then am allowed to eat all of the clean food I can for 4 hours a day.....I'm taking Friday and Saturday off with Sunday being a full fast.

Basically:

Sunday - No Food
Monday-Thursday - Eating window of 8 PM-12 AM
Friday - Fast until 5 then cheat for the rest of the night
Saturday - All day cheat

I'll let you know how it goes.

In other news, I kinda lifted today. I say kinda because the heaviest dumbbell at my gym is 50 lbs.....I did high rep bench and OHP. I was weak.

You might as well just practice Islam, they're fasting for the next 30 days.

[kalbears13]

So tomorrow I'm starting a diet. I don't know why. I eat pretty healthy and i'm lean as it is.

So this week I'm cutting red meat. Next week I'm going pescatarianism. Then vegetarian for a week and then vegan for a week. Then after its all over I'm going to cook myself a bacon-steak.

[brat316]

Just wondering what religions do they go by there in Georgia and Bosnia.

Same like Turkey dominated my Islamic religion?

[ATLDirtyBirds]

So tomorrow I'm starting a diet. I don't know why. I eat pretty healthy and i'm lean as it is.

So this week I'm cutting red meat. Next week I'm going pescatarianism. Then vegetarian for a week and then vegan for a week. Then after its all over I'm going to cook myself a bacon-steak.

Sweet Jesus, why?

[Rob S]

LUNGES? Single leg squat, just need dumbells and a bench. Stand up on one leg from sitting position. Dumbell clean? RDL?

Yeah, I need the heavier dumbbells though.

[Bosanac01]

Yeah, I need the heavier dumbbells though.

You can still do step up, TKE, and Bulgarian split squats.

[brat316]

Dumbell Comlex?

[Rob S]

IF not going bad at all. I'm hungry during the day, but nothing too terrible. Coffee staves off hunger pangs quite nicely.

[Nalej]

Going for size now.
Setting dumb goals like "I want to be Bane for Halloween" for some reason helps me be more disciplined in my diet and routine.

[ATLDirtyBirds]

Bane is my down the rode target, when I activate bear mode (disregard being "cut", just get strong/big as hell).

[vidae]

Bane is my down the rode target, when I activate bear mode (disregard being "cut", just get strong/big as hell).

brah you mirin his guns? ya you mirin

[TACKLE]

brah you mirin his guns? ya you mirin

Of course he is. He'll be hittin the circuit hard in the 'curl rack' in no time.

[CashmoneyDrew]

I know I'm a stranger in this thread, but I've really started working out a lot lately so you might see me in here some more.

I'm signed up for a couple of 5Ks coming up as well as the warrior dash so this week I've picked it up and started 2-a-day workouts.

This morning I did an hour of cardio and followed it up with 50 pullups, 100 pushups and 250 various situps. Tonight I'm gonna run 2.5 miles and then run bleachers. and probably do like 100-200 more situps.

Next I just need to get my diet in check. Giving up soda will probs kill me.

[ATLDirtyBirds]

brah you mirin his guns? ya you mirin

Srs.


Of course he is. He'll be hittin the circuit hard in the 'curl rack' in no time.

Fortunately for him, today was my upper body day. He was able to do his full circuit. Oh, and he was just curling the BB... Seriously.

[brat316]

I know I'm a stranger in this thread, but I've really started working out a lot lately so you might see me in here some more.

I'm signed up for a couple of 5Ks coming up as well as the warrior dash so this week I've picked it up and started 2-a-day workouts.

This morning I did an hour of cardio and followed it up with 50 pullups, 100 pushups and 250 various situps. Tonight I'm gonna run 2.5 miles and then run bleachers. and probably do like 100-200 more situps.

Next I just need to get my diet in check. Giving up soda will probs kill me.

damn 50 pullups. Might as well add a dipbelt and some weight to really get a great workout in.

[CashmoneyDrew]

Haha, it was over quite a bit of time though, to be honest.

[Nalej]

Alright... I better start seeing some results in the next couple of months!
I workout 5 times a week, run 2-3 (2 mi/each time) and am now adding a Brazilian Jiu Jitsu conditioning class twice a week.

All that and I'm eating better. Not counting calories, carbs, etc but just eating better all around.
I use the MyFitnessPal app to track my food intake (the barcode is legit!) and I try to follow their guidlines.
... on that note, I don't get in as much K as they say I should.
Besides bananas, how do I increase my K intake? Not sure what it does besides helping out with cramps.

[Rob S]

Just take a quality vitamin and dont worry about counting anything too much as long as you are eating a decent amount of fruits and veggies.

[Finz99]

Alright... I better start seeing some results in the next couple of months!
I workout 5 times a week, run 2-3 (2 mi/each time) and am now adding a Brazilian Jiu Jitsu conditioning class twice a week.

All that and I'm eating better. Not counting calories, carbs, etc but just eating better all around.
I use the MyFitnessPal app to track my food intake (the barcode is legit!) and I try to follow their guidlines.
... on that note, I don't get in as much K as they say I should.
Besides bananas, how do I increase my K intake? Not sure what it does besides helping out with cramps.

Bananas really aren't that high in K compared to some. Better sources would be potatoes, beans, tomatoes...all are a great source for K, potatoes probably being the best.

[Bosanac01]

Beanie Wells, RB, Cardinals

[Shane P. Hallam]

Beanie Wells, RB, Cardinals

BEST POST EVER

[Rob S]

lol. That is amazing. Beanie Wells should spend more time in this thread.

[ATLDirtyBirds]

Just take a quality vitamin

Orange Triad.

[Nalej]

I take the GNC Multi Sport vitamin. Still not enough. Though I get a **** ton excess of every other vitamin (letter) though
MyFinessPal claims I should be taking in 3500mg of K but I've cracked 2000 only twice in the last ten days.

[Rob S]

I take the GNC Multi Sport vitamin. Still not enough. Though I get a **** ton excess of every other vitamin (letter) though
MyFinessPal claims I should be taking in 3500mg of K but I've cracked 2000 only twice in the last ten days.

Don't stress about it. It isn't a big deal imo.

[Nalej]

Alright. Thanks.

[Bosanac01]

Beanie Wells, RB, Cardinals

No one in my fantasy league will ever know that I drafted Beanie Wells. I was wondering why he wasn't on my team, and now I know.

[brat316]

we all know

[brat316]

so got an MRI done, turns out I have a torn left rotator cuff? I have an appointment with sports doc on Wednesday with the same guy who works with the Phillies, I hope he is good. I think i'm need surgery, since its been like 6 years. It never hurt that bad, but couldn't bench anything over 135, and bar would usually be crooked. Recently it started to hurt bad, so I got it checked. A few times I pulled it bad, so I would have to act like my arm is in an invisible sling, probably should have gotten it check then, but it would be fine in like 3-4 days.

I think I made my right shoulder worse, to compensate for the left. I'm ask for him to take a look at it, maybe mild tendinitis. If i hold say an empty box over my head for like 20-30 seconds, it starts to get really fatigued and a build up of pain.

What should I do to work it out and other parts of my body that require shoulder? Squats which I love, hurts do damn much, on the shoulder. Haven't benched in like 3 weeks, can't do more than 1-2 pullups.

Cleans and deadlifts seems to not be a problem, so those are fun to do.

[Halsey]

I'm stuck on an annoying weight plateau right now. It's amazing how the body can stubbornly hold on to weight sometimes, even when you think you're doing everything right. I may give this crossfit thing a serious try soon.

[SolidGold]

I'm stuck on an annoying weight plateau right now. It's amazing how the body can stubbornly hold on to weight sometimes, even when you think you're doing everything right. I may give this crossfit thing a serious try soon.

I can relate - I don't do like hardcore workouts - but my weight pretty much stays at 165 no matter what. I lift/run 1 mile 3 days a week and run 3-5 miles and do ab work 2/3 days a week and I am pretty static - I really do not fluctuate more than a couple lbs in either direction.

The lowest I got was like 155 four or so years ago when I probably did my most rigorous workouts.

Let me know if you try out crossfit and whether or not you are getting results.

[ATLDirtyBirds]

Do HIIT....

[brat316]

try the p90x plyometrics video. Shiits intense. I would do it like 4 times a week. Also try taking an off week, and then start again.

[jballa838]

you should never do plyo's more than twice a week. At that point, you have fully exhausted your nervous system and you're actually getting less out of your workout, and the plyo's start to be counter-effective.

Nut up and do some aerobics, dawg. Hop in some Zumba or join a rec basketball league or something.

[Nalej]

Strained left bicep. **** sucks!

[49ersfan_87]

Love doing cardio more than anything. Burns tons of calories, keeps me in shape and is great for the heart. I think i prefer it to straight weight-lifting which can be kind of monotonous.

[SolidGold]

Love doing cardio more than anything. Burns tons of calories, keeps me in shape and is great for the heart. I think i prefer it to straight weight-lifting which can be kind of monotonous.

Yea going to lift at the gym takes a lot more motivation than going for a run. What types of cario do you do ?

[Halsey]

I believe some strength training should be part of just about anyone's workout plan, even if is minimal and using only body weight. I believe a fitness routine that involves a 3-5 days per week of strength training and moderate amounts of cardio is better than a heavy cardio fitness plan that involves little to no resistance/strength training.

[descendency]

Alright... I better start seeing some results in the next couple of months!
I workout 5 times a week, run 2-3 (2 mi/each time) and am now adding a Brazilian Jiu Jitsu conditioning class twice a week.

I know all about this, lol.

I jog 5 days a week, roughly 8 miles a day. I gained 3 pounds this week (and am a good 20 over weight).

I really need to figure this out, because it's getting frustrating (I've lost 25 pounds in 7 months, but I need to lose another 20 or so to be at a normal healthy weight)

On a positive note, my legs are slowly edging closer to when I ran cross country in high school.

[draftguru151]

Jeez what in the world are you eating where you gain weight running 8 miles a day.

[Brent]

I want to trying jump-rope for cardio. Does anyone have a jump-rope they can recommend?

[brat316]

I hate cardio thats why I did the Plyo it was different and not the same thing. P90x plyo I didn't feel like it was true plyo.

Weights is so easy and I love it. Dead, Squat and Cleans love doing these 3.

[Rob S]

I want to trying jump-rope for cardio. Does anyone have a jump-rope they can recommend?

https://www.buyjumpropes.net/Cable_Freestyle_Jump_Rope_p/008%20cable%20freestyle%20jump%20rope.htm

I have owned an obnoxious amount of jump ropes and the above is my favorite. I like it because it's good for crossing/other tricks. It's fine for cardio as well, but if you have no interest in tricking then you may want to get a heavier rope.

[Nalej]

I know all about this, lol.

I jog 5 days a week, roughly 8 miles a day. I gained 3 pounds this week (and am a good 20 over weight).

I really need to figure this out, because it's getting frustrating (I've lost 25 pounds in 7 months, but I need to lose another 20 or so to be at a normal healthy weight)

On a positive note, my legs are slowly edging closer to when I ran cross country in high school.

8 miles a day?! My goal is to run 6 miles a week! hahahahaha...
Keep at it...
I've currently started using MyFitnessPal, it's a nice way to keep track of what I'm eating.

[Rob S]

Jeez what in the world are you eating where you gain weight running 8 miles a day.

Yeah, that was my immediate though. Either his diet sucks or his genetics suck.

[Ravens1991]

could that have been just a freak incident of drinking a ton of water before you weigh yourself or something???

[descendency]

could that have been just a freak incident of drinking a ton of water before you weigh yourself or something???

It's not. I actually weight myself every morning after urination.

I think it might be genetics.

[SolidGold]

It's not. I actually weight myself every morning after urination.

I think it might be genetics.

I know what you mean about running and still not being able to drop weight. I am like 5'6 165 - all my extra weight resides in the dreaded "spare tire" zone. I don't really do sprints or that high impact cardio - I just run either outside or on the treadmill but I have definitely reached a plateau.

Have you altered your diet much?

[Verloren]

Running surface? Flat land, or uphill?

[jrdrylie]

8 miles a day?! My goal is to run 6 miles a week! hahahahaha...
Keep at it...
I've currently started using MyFitnessPal, it's a nice way to keep track of what I'm eating.

MyFitnessPal had been the best thing for me. I'm not fat or anything but when I was using it I lost 25 pounds. I got lazy and stopped using it and I've gained about 10 pounds back.

[Nalej]

MyFitnessPal had been the best thing for me. I'm not fat or anything but when I was using it I lost 25 pounds. I got lazy and stopped using it and I've gained about 10 pounds back.

ackNalej

add me

[SolidGold]

Running surface? Flat land, or uphill?

Treadmill mostly/also run a lake around my house which has a little bit of uphill but is mostly flat

[Halsey]

How did people walk/run before the existence of ipods? Taking my ipod is an absolute must when going out for a walk or run. There are actually few things in my life I enjoy more than going out on a nice day and having a good football podcast or two to listen to.

[Ron]

http://www.techfresh.net/wp-content/uploads/2006/10/sony-d-ne241.jpg

[SolidGold]

How did people walk/run before the existence of ipods? Taking my ipod is an absolute must when going out for a walk or run. There are actually few things in my life I enjoy more than going out on a nice day and having a good football podcast or two to listen to.

I am with you. I can't run without listening to music.

[scottyboy]

i just made grilled chicken and put it in a salad with blueberries and had a glass of skim milk with it. I'm so proud of myself that I'm telling all of you. I'm trying to really eat hardcore healthy meow

[draftguru151]

Eating hardcore healthy is lame.

[ATLDirtyBirds]

Eating hardcore healthy is lame.

And pretty unnecessary.

[scottyboy]

you know what? **** you guys! god, I thought you guys would be proud of me and this is what I get?

**** all you hoes

and I mean, I did have 4 slices of meat lovers pizza, 4 wings and copious amount of beer last night, so it's not like i'm actually eating hardcore healthy

[ATLDirtyBirds]

You dun goofed scotty.

[Rob S]

Whole Milk > Skim Milk for all diets.

[Halsey]

Eating hardcore healthy is lame.

I've been eating what many might consider "hardcore healthy" for the better part 2012. I don't think I'm ever going back. Many of the "normal" foods that people eat are just gross when you really examine what is being eaten.

[jballa838]

I know all about this, lol.

I jog 5 days a week, roughly 8 miles a day. I gained 3 pounds this week (and am a good 20 over weight).

I really need to figure this out, because it's getting frustrating (I've lost 25 pounds in 7 months, but I need to lose another 20 or so to be at a normal healthy weight)

On a positive note, my legs are slowly edging closer to when I ran cross country in high school.

are you putting up junk miles or quality miles? Also, have you tried doing a tempo day once or twice a week, just to get something different in there? I don't know what pace you're running your miles at now, but if you can take one day a week and just run like 4 (as opposed to 8) at a really good pace it will help a whole lot. Or drop some mile repeats at a track. That will probably burn more calories because you are going to be going at a really good pace. You don't need to go drop 400s or anything like that, but one day of different speed work would help out a ton with what you're trying to do.

You have to remember, at some point your body gets used to the workouts you are doing, so you either need to increase the speed or increase the distances. It doesn't need to be dramatic, but if you've been putting up 40 mile weeks, maybe you need to up it to 45 or something like that (honestly, you can stay at 40 and just pick up the pace a little bit most likely)

[Halsey]

Some good advice I've been using for getting weight off.

-Make sure you're getting enough good quality sleep
-Reduce sugar in your diet as much as possible. Especially refined sugars.
-Stop drinking sugar filled beverages(soda, juice, energy drinks, sports drinks, etc.)
-Replace sweetened drinks with water, unsweetened coffee/tea, lightly sweetened drinks such as tea with a little honey or water with a little apple juice mixed in.
-Eat more vegetables
-Eat more natural meats. such as organically raised grass fed beef
-Eat less grains, especially processed grains.

I've been stuck at my current weight for a few weeks now, but I've lost a lot of weight this year with help from those strategies.

[josh07039]

Im not the most serious person about working out, but i do bjj pretty around 2 times a week as well as go to the gym . My biggest issue is recovery, especially after bjj. My body always feels so beat up after a hard class that it is difficult to get anything done the next day. I've tried stretching more, drinking more fluids, contrast showers, etc but I can't seem to help my recovery at all. Any suggestions from anyone?

[Ravens1991]

try to foam roll that thnig is magic

[Verloren]

Im not the most serious person about working out, but i do bjj pretty around 2 times a week as well as go to the gym . My biggest issue is recovery, especially after bjj. My body always feels so beat up after a hard class that it is difficult to get anything done the next day. I've tried stretching more, drinking more fluids, contrast showers, etc but I can't seem to help my recovery at all. Any suggestions from anyone?

Tried active cooldown before stretching? Or maybe an intra-workout drink?

If you're going into foam rolling, I'd also say get a tennis ball for upper body trigger points/soreness. There's a ton of stuff online for that.

Get something like a The GRID for foam rolling on the large muscles (quad, ham, gluteus, lats). It's a good investment. I've been foam rolling for so long that the ones you can get in sporting goods stores don't work as well as when I started out. There's also the issue of them getting deformed and having to get another one.

[Rob S]

Foam rolling, as mentioned, is great. The thing everyone has overlooked though.....eat and sleep more.....honestly, those are the most important things for recovery and it's not even close.

[Halsey]

Foam rolling, as mentioned, is great. The thing everyone has overlooked though.....eat and sleep more.....honestly, those are the most important things for recovery and it's not even close.

Agreed. It may seem elementary, but getting plenty of quality sleep and quality nutrition can't be overemphasized. Many people are deficient in those areas, without realizing it.

[josh07039]

In terms of foods, drinks that are good for recovery,I assume just normal protein type stuff like nuts, meats, etc? I know a well balanced diet is obviously the thing im shooting for in general, but is there anything else I should look at as a food i should be eating more of to rebuild my body? Please no powders or supplements, I cant deal with it.

[Rob S]

In terms of foods, drinks that are good for recovery,I assume just normal protein type stuff like nuts, meats, etc? I know a well balanced diet is obviously the thing im shooting for in general, but is there anything else I should look at as a food i should be eating more of to rebuild my body? Please no powders or supplements, I cant deal with it.

If you won't do protein shakes/BCAAs then just shoot for a diet with at least 1g of protein per lb of lean body weight. That and make sure to eat some carbs post work out.

[Halsey]

In terms of foods, drinks that are good for recovery,I assume just normal protein type stuff like nuts, meats, etc? I know a well balanced diet is obviously the thing im shooting for in general, but is there anything else I should look at as a food i should be eating more of to rebuild my body? Please no powders or supplements, I cant deal with it.

Nutrient rich vegetables like broccoli, kale, spinach and carrots contain lots of vitamins and minerals your body needs for recovery.

Grass fed, all natural beef is full of protein and packs more nutrients that the typical bargain beef you'll find at an average grocery store.

Coconut water is a great alternative to processed sugar filled, artificial sports drinks.

Nuts are best in modest servings. Raw nuts are more nutrient dense than cooked nuts. A handful of nuts seems to be the most one should eat at a time

[Verloren]

In terms of foods, drinks that are good for recovery,I assume just normal protein type stuff like nuts, meats, etc? I know a well balanced diet is obviously the thing im shooting for in general, but is there anything else I should look at as a food i should be eating more of to rebuild my body? Please no powders or supplements, I cant deal with it.

Other than what's already been said, chocolate milk post exercise + pre-bed is good.

And please, please, please don't get coconut juice mixed up with coconut milk. I got into a lot of arguments over that, along with what a coconut actually looks like.

[jayceheathman]

Im not the most serious person about working out, but i do bjj pretty around 2 times a week as well as go to the gym . My biggest issue is recovery, especially after bjj. My body always feels so beat up after a hard class that it is difficult to get anything done the next day. I've tried stretching more, drinking more fluids, contrast showers, etc but I can't seem to help my recovery at all. Any suggestions from anyone?

How long have you done it for? I usually give myself that cool down day to not work out and let my body rest. Then the more you keep it up the more your body gets used to it. At least that happens for me.

[jayceheathman]

I know all about this, lol.

I jog 5 days a week, roughly 8 miles a day. I gained 3 pounds this week (and am a good 20 over weight).

I really need to figure this out, because it's getting frustrating (I've lost 25 pounds in 7 months, but I need to lose another 20 or so to be at a normal healthy weight)

On a positive note, my legs are slowly edging closer to when I ran cross country in high school.

Try swimming. It really is the hardest workout/sport I have ever tried. Find a pool that is 50 yards and swim as long as you can at the fastest pace you can do. Try some freestyle with your fists closed as well as one arm freestyle. That is where you only swim with one arm for three strokes, take a breath, and then switch and do it all over with the other arm. Once you get better then throw in a flipturn. I think swimming is about as underrated as it gets.

[josh07039]

How long have you done it for? I usually give myself that cool down day to not work out and let my body rest. Then the more you keep it up the more your body gets used to it. At least that happens for me.In the past when I have just done normal exercise that has been the case, but BJJ is just hard on my body to a crazy extent. I never do bjj 2 days in a row, but sometimes I would like to not be dead the next dead to get some lifting in. I have lost way too much weight this year. I am currently 6'2 175 after being 215 maybe 10 months ago. 215 was too much, but I can't be this skinny and weak.



To everyone else who offered help, I have done chocolate milk, but definitelynot enough in the past. Now im going to be more aware of the quantity to go along with my new and improved protein laden diet. Also, using tennis balls to loosen up my muscles and back worked pretty well, I may try that foam roller stuff too. Thanks.

[diabsoule]

I'm 6'0", 295 and have been exercising for almost two weeks now. Been doing over an hour of cardio a day (mix of walking/jogging) and have been incorporating weights every other day. Haven't been too strict on my diet but am eating a lot more fish, less beef, and am eating more greens, fruits, and drinking a ton of water. Also have cut out sodas and significantly cut back on my beer consumption.

[Ron]

I'm 6'0", 295 and have been exercising for almost two weeks now. Been doing over an hour of cardio a day (mix of walking/jogging) and have been incorporating weights every other day. Haven't been too strict on my diet but am eating a lot more fish, less beef, and am eating more greens, fruits, and drinking a ton of water. Also have cut out sodas and significantly cut back on my beer consumption.

Dude, that's a really ******* unhealthy weight. You should pick up the pace on your diet as well as your cardio.

jqbGXl5lxEg

[Ness]

Any suggestions for counting grams in accordance to body weight? I've never done this before and I was curious if anyone here has. My diet consists of trying to eat 1 to 1.5 grams of protein per day for every pound I weigh and 3 grams of carbohydrates per pound of bodyweight per day (mostly starchy complex carbs and fibrous carbs). This will be spread out over the course of 5-6 meals per day. And I weigh about 200 pounds.

But I'm not sure how to measure exactly. Especially for mixed sets of food. Or at least get close. If I make a pot of pasta with mushrooms, meatballs, potatoes, and peppers in there...how much pasta should I consume for one meal?

[themaninblack]

In terms of foods, drinks that are good for recovery,I assume just normal protein type stuff like nuts, meats, etc? I know a well balanced diet is obviously the thing im shooting for in general, but is there anything else I should look at as a food i should be eating more of to rebuild my body? Please no powders or supplements, I cant deal with it.

Do what some BJJers do and light up a hefty lefty post workout.

[Ness]

I'm 6'0", 295 and have been exercising for almost two weeks now. Been doing over an hour of cardio a day (mix of walking/jogging) and have been incorporating weights every other day. Haven't been too strict on my diet but am eating a lot more fish, less beef, and am eating more greens, fruits, and drinking a ton of water. Also have cut out sodas and significantly cut back on my beer consumption.

I dare you to go all out and just cut fast food (don't know if you eat any to begin with), cut beer, no desserts other than fruit, and cut processed foods in general for three months. Only drink water too. See what happens. :)


Oh and if you find yourself having to eat out just go to subway or something and get something healthy.

[brat316]

Any suggestions for counting grams in accordance to body weight? I've never done this before and I was curious if anyone here has. My diet consists of trying to eat 1 to 1.5 grams of protein per day for every pound I weigh and 3 grams of carbohydrates per pound of bodyweight per day (mostly starchy complex carbs and fibrous carbs). This will be spread out over the course of 5-6 meals per day. And I weigh about 200 pounds.

But I'm not sure how to measure exactly. Especially for mixed sets of food. Or at least get close. If I make a pot of pasta with mushrooms, meatballs, potatoes, and peppers in there...how much pasta should I consume for one meal?

food scale

[diabsoule]

I dare you to go all out and just cut fast food (don't know if you eat any to begin with), cut beer, no desserts other than fruit, and cut processed foods in general for three months. Only drink water too. See what happens. :)


Oh and if you find yourself having to eat out just go to subway or something and get something healthy.

That's what I've done. I haven't eaten any fast food (didn't really eat much to begin with) but when I do want something fairly cheap and don't want to cook I go to Subway. The only things I've been drinking are water, milk, tea, coffee, and low sugar fruit juice (mostly diet grapefruit juice).

I've dieted and exercised in the past but have lost motivation to keep going after a while. This time, though, this time it's different. I'm about to get married, turning 30 at the end of the year, and will be planning on starting a family once my fiance graduates from school in a year and a half. I want to be healthy and fit now.

[Ness]

Mushy egg whites FTL. Weird, my last batch cooked fine when I scrambled them. Now these are all gross and mushy when cooked in that manner. Maybe because they aren't fully thawed yet. My pan is pretty old and awful. I do need a new one. Not sure if that would help though.

[Rob S]

Why were you freezing eggs? Better question, why are you eating egg whites?

In other news, I just beasted out a 30 minute round on the jump rope. Did you ever get started, brent?

[jrdrylie]

Anybody have a decent dumbbell workout routine? I'm not trying to gain a ton of muscle mass so it doesn't need to be really intense. I'm just trying to lose about 15 pounds, currently 5'8" 173, and I want to add some weight training to my cardio.

[Rob S]

Anybody have a decent dumbbell workout routine? I'm not trying to gain a ton of muscle mass so it doesn't need to be really intense. I'm just trying to lose about 15 pounds, currently 5'8" 173, and I want to add some weight training to my cardio.

Heavy bench, incline bench, OHP are always staples. Lunges are good. I'd recommend just going to barbell route if you can though.

[Ness]

Why were you freezing eggs? Better question, why are you eating egg whites?

In other news, I just beasted out a 30 minute round on the jump rope. Did you ever get started, brent?

They're liquid egg whites. I ordered them and they come already frozen so they don't go bad. They were partially thawed out when I received them.

I eat liquid egg whites as a part of my protein diet.

[Rob S]

They're liquid egg whites. I ordered them and they come already frozen so they don't go bad. They were partially thawed out when I received them.

I eat liquid egg whites as a part of my protein diet.

hmmm....I never liked liquid eggs. They always tasted off to me. To each their own. I am a big proponent of eating whole eggs though.

[Ness]

Interesting. I can't do whole eggs. I'll puke.

[ATLDirtyBirds]

hmmm....I never liked liquid eggs. They always tasted off to me. To each their own. I am a big proponent of eating whole eggs though.


I can do it, but I'm not a big fan of the Egg Whites alone. They are a staple for me though. I usually just keep it in line with the # of eggs. So if I'm making 4 eggwhites, I'll have 4 eggs. Works well.

[Bosanac01]

I love whole liquid eggs. I can drink that stuff all day. I just crack an egg and drink straight up.

[brat316]

Bos I'm pretty sure that u''ll get sick doing that

[diabsoule]

Been working out and dieting now for 3 weeks, about to start my fourth. Haven't seen much difference on the scale but I've lost several inches in my waist and my clothes are fitting a lot better.

What my exercise regime consists of is walking/jogging 4-6 miles a night for 5 days and doing weights 3 days a week.

[Rob S]

When you have a lot of weight to lose, just being active each and every day is the key. Well, that and eating smart.

[diabsoule]

When you have a lot of weight to lose, just being active each and every day is the key. Well, that and eating smart.

That's what I've been doing. I ate some onion rings last night just to splurge since I haven't done so in 3 weeks and I didn't miss the fried foods a bit. I'm eating right, cut out cokes, beer, sugary drinks, haven't been eating sweets or red meat. Been eating a ton of vegetables, fruits, chicken, and fish.

[derza222]

Two part question here. For a little background, I started working a little over a year ago at a very sedentary, very time consuming job and I haven't made enough of an effort to be active aside from some pickup basketball so while I'm not in terrible shape it's a pretty bad 5'11 175ish at this point. I'm now making an active effort to get into better shape and be healthier - aside from a couple of beers from time to time I only drink water (either flat or seltzer) and I'm trying to cut out processed foods as well.

In terms of working out, the issue I have is a bum shoulder. It's pretty much completely shot at this point and it really, really limits my ability to lift weights - range of motion isn't great and I have pain issues too so I try not to mess around with it too much. I'm actually getting an MRI on it soon so maybe that will get me some answers and I can get it fixed up, but I don't want to wait until that's done so for now it's something I have to deal with.

That brings me to my two questions. One, is there really much I can do for upper body if I'm avoiding using a shoulder. Obviously the other arm is fine, but it's going to be unbalanced enough whenever I can use my left again so I don't see a point in doing that. And then in terms of what else I can do I'm planning on focusing on legs and core, running some to start, etc. I've never been much of a runner, so any suggestions on how to start there (i.e. run at a faster pace but less distance to start, or start going slower but for a longer distance and build up speed from there) and how quickly I should be increasing speed/distance? Also any other general running tips (times per week, if it should be staggered at all, whether it makes sense to do twice in a day at least from time to time, and I'm sure there's a ton of other things I don't know) would be appreciated.

[Rob S]

Get that MRI. If you are injured, go to to a doctor. Don't lift anything right now. Even doing legs puts some stress on the shoulder. Get it fixed.

As for any cardio, it all depends what you like to do. If you hate running, my recommendation would be not to run and find something else. There are a litany of great options.....play more basketball, jump rope, calisthenics (ie: deck of cards workout), cycling.....just find something you like and do it consistently. If you're out of shape, just up your performance slightly each time.....do 3, 3 minute jump rope rounds Monday? Try and do 3 full rounds plus 1 minute of a fourth the next time you work out.

If you really want to do running, the question is what type. Do you ideally want to be running long distances at a moderate pace or do you prefer a more intense HIIT style workout that can be done in 15-20 minutes? I generally recommend HIIT, but some people love LSD cardio as it helps them unwind after work.

Basically, don't lift and get your shoulder fixed. Do perform some type of cardio; ideally one that you actually enjoy.

[josh07039]

Two part question here. For a little background, I started working a little over a year ago at a very sedentary, very time consuming job and I haven't made enough of an effort to be active aside from some pickup basketball so while I'm not in terrible shape it's a pretty bad 5'11 175ish at this point. I'm now making an active effort to get into better shape and be healthier - aside from a couple of beers from time to time I only drink water (either flat or seltzer) and I'm trying to cut out processed foods as well.

In terms of working out, the issue I have is a bum shoulder. It's pretty much completely shot at this point and it really, really limits my ability to lift weights - range of motion isn't great and I have pain issues too so I try not to mess around with it too much. I'm actually getting an MRI on it soon so maybe that will get me some answers and I can get it fixed up, but I don't want to wait until that's done so for now it's something I have to deal with.

That brings me to my two questions. One, is there really much I can do for upper body if I'm avoiding using a shoulder. Obviously the other arm is fine, but it's going to be unbalanced enough whenever I can use my left again so I don't see a point in doing that. And then in terms of what else I can do I'm planning on focusing on legs and core, running some to start, etc. I've never been much of a runner, so any suggestions on how to start there (i.e. run at a faster pace but less distance to start, or start going slower but for a longer distance and build up speed from there) and how quickly I should be increasing speed/distance? Also any other general running tips (times per week, if it should be staggered at all, whether it makes sense to do twice in a day at least from time to time, and I'm sure there's a ton of other things I don't know) would be appreciated.Cut off the arm and move on with your life.


Really though, you should find out what the deal is with the arm before doing anything. Ive made this mistake a million times. I had a pinched nerve in my neck and kept doing bjj and didnt bother going to the doctor. Because of that, it has lingered for months and months.

[derza222]

I love playing basketball, but I find at this point I get winded pretty quickly and don't run enough which I find defeats the purpose. Not a huge fan of running, but I'm getting used to it and I think as long as it serves a purpose that helps. Definitely allows me to unwind after work too like you said, and I feel good afterwards. I am playing in a couple of recreational leagues (softball and sand volleyball) which helps a bit too.

As for the shoulder I actually saw a doctor about it shortly before positing that today today, just waiting for insurance stuff to come through for the MRI and then I'll get that done. Gave me a script for PT too. This guy got me on track to get my elbow fixed (other arm, ended up needing Tommy John surgery) so I'm confident he'll be able to help me out and then I can do more upper body stuff.

Appreciate the advice guys.

[Nalej]

I suck at running and while I don't hate it, I definitely don't love it. Like you said, I love the feeling of completing a run so I keep at it. Just be disciplined. I set a weekly goal for running (6 miles/wk) and work hard to make sure I achieve that. Goals help. Give it a try.

[josh07039]

I love playing basketball, but I find at this point I get winded pretty quickly and don't run enough which I find defeats the purpose. Not a huge fan of running, but I'm getting used to it and I think as long as it serves a purpose that helps. Definitely allows me to unwind after work too like you said, and I feel good afterwards. I am playing in a couple of recreational leagues (softball and sand volleyball) which helps a bit too.

As for the shoulder I actually saw a doctor about it shortly before positing that today today, just waiting for insurance stuff to come through for the MRI and then I'll get that done. Gave me a script for PT too. This guy got me on track to get my elbow fixed (other arm, ended up needing Tommy John surgery) so I'm confident he'll be able to help me out and then I can do more upper body stuff.

Appreciate the advice guys.If you want to become a cardio machine, take a martial art. You'll find that if your safety is at stake to a degree, you have more incentive to boost your endurance. If you can't keep going, you cant defend yourself. Man up or die.

But honestly, anything competitive is helpful. I know that some people like that crossfit nonsense or maybe swimming. Swimming is great for cardio and its no impact. And with swimming you can compete against your own times.

[BloodBrother]

I suck at running and while I don't hate it, I definitely don't love it. Like you said, I love the feeling of completing a run so I keep at it. Just be disciplined. I set a weekly goal for running (6 miles/wk) and work hard to make sure I achieve that. Goals help. Give it a try.

this is why I love the summer. F running, I just do a lot of swimming. Otherwise, it's riding bikes!

[descendency]

I know what you mean about running and still not being able to drop weight. I am like 5'6 165 - all my extra weight resides in the dreaded "spare tire" zone. I don't really do sprints or that high impact cardio - I just run either outside or on the treadmill but I have definitely reached a plateau.

Have you altered your diet much?

Yeah. Clearly my diet is the problem.

The past 10 days I dropped some fats from my diet and added an apple/orange a day. Increased water intake to double what it was (3L -> 6L).

I dropped 2 days (5 to 3) and picked up the pace some (my times were hurting and so were my joints from pounding out that many miles).

I ran a 6 minute mile for the first time in the 8 years since I ran cross country. (granted, the mile was slightly downhill...)

Over that time, I've dropped ~5 pounds. My total weight loss is now at like 33 pounds since January 1st.

[dolphinfan2k5]

Doing p90x and am 45/90 days through. I recommend it for sure if you can stick with it. I have definitely seen results. I feel better, more fit and just have better control of my body in general I feel. I can definitely see the results too, and am a lot more flexible than when I started, which is great.

[BloodBrother]

Hell yeah. P90x definitely helped with my conditioning big time. Just feels like I am more energized to get through things a lot more easily

[draftguru151]

Ab ripper x is the greatest. Everything else is meh to me, I prefer my own regiment.

Also I'm finally back in shape after hurting my arm. Still a few pounds too heavy but it feels good. Gonna be going through a transition period the next few weeks where I'm just gonna try and maintain and then I'm gonna go beast mode after that.

[Rob S]

In defense of egg yolks: http://www.theatlantic.com/health/archive/2012/08/sunny-side-up-in-defense-of-eggs/261600/

On that note, I'm off the eat eggs #4,5 and 6 for the day.

[Ness]

I received my weight lifting belt yesterday. I'm looking forward to trying it out during my next workout.

[tjsunstein]

Trying Kris Gethin's 4 week DTP program. First day was legs. Just did 500 reps. Dreading tomorrow.

[Halsey]

Went jogging/people watching around the UGA campus today before game time. Twas fun. Lots of eye candy. Lot of funny people too.

[bantx]

anyone got any whey protein powder recommendation that doesn't taste too bad

[ATLDirtyBirds]

Any particular reason it needs to be whey?



Also: Cutting sucks. Badly. I want food.

[Rob S]

anyone got any whey protein powder recommendation that doesn't taste too bad

Go with: http://www.truenutrition.com/p-1019-team-skip-formula-1lb-eggmilk.aspx in Orange Cream. I know, I know.....fruit flavors usually suck. You will not be disappointed. It's amazing.

Use this code and get 5% off: DKT737

[M.O.T.H.]

I'm sick of my females situation...My life for the time being...beard growing, working, and working out. That's pretty much it. haha. Rocky 4 style.

[bantx]

I was looking for something more strawberry but I might give it a go rob

[Rob S]

I was looking for something more strawberry but I might give it a go rob

strawberries and cream is also excellent.

[M.O.T.H.]

I've been lazy when it comes to working out...but I just started up again on the 1st. Been going well, I'm already in good shape, havent lost much, just cutting a bit now, and really amping up the cardio to go along with the lifting. Ran 22 miles over the course of the week, and I'm loving it. It wont take long to really lean out at this pace...however...my neighbors, have been complaining at my treadmill use. It's loud as hell, I guess, and I like to keep it on 9.0/9.5 which equates to a sub 7 mile. At the beginning at least, say the first two miles, because I cant maintain that over say 4-5. Not a strength of mine.

But yeah, idk what I'm gonna do now. Instead of running tomorrow, probably gonna look to get some basketball in, in some layers. I'm feeling good, tho. The initial soreness of starting up again was horrible, but subsiding...and I'm feeling dedicated. The diet I still have to straighten out a bit, because I still have these urges to eat bad foods and have snuck a few bad things here and there, but once I get it down...I'll be golden.

I think I'll stick to my own thing for this next week, and then maybe mix in two weeks of P90X again, and what not. Switch it up. I kind of want to buy a bike, too. I really need a good distraction from ****, so this is where I'm headed...it's good, tho...I'm enjoying it. Wish I didnt get tired, or fear of overtraining, otherwise I'd be pretty unstoppable. haha. Just work out all the got damn time. But yeah, give me a month and a half, two months, and their wont be an ounce of fat on me, assuming...I eat correctly. I could still use better habits, I'll probably be exhausted all the time, with the cutting, but I want to get to a certain point.

Goals: Grow Beard, No Girls, Eat right, Workout. Boom September. haha.

[SRK85]

I finally went to the gym twice last week. It feels good to lift weights again. I haven't been lifting in like 5 years. Any advice what supplements to use. I currently am using BSN syntha 6 chocolate milkshake(tastes really good), and Metrx protein plus chocolate fudge immediately after a workout. Then for a late snack I eat 2x protein greek yogurt and I take ZMA right before bed.

[Simply Keak]

If yall are tired of the farts/gas that Whey protein gives u, switch over to Hemp protein. Much easier to digest and is healthier overall. Doesn't taste AS GOOD, but u won't feel like a sloth after drinking it.

[Rob S]

I finally went to the gym twice last week. It feels good to lift weights again. I haven't been lifting in like 5 years. Any advice what supplements to use. I currently am using BSN syntha 6 chocolate milkshake(tastes really good), and Metrx protein plus chocolate fudge immediately after a workout. Then for a late snack I eat 2x protein greek yogurt and I take ZMA right before bed.

Just multivitamin, fish oil, and protein really.....nothing else is really needed. If you felt the need to include something else, I'd say creatine is the best of the rest. Btw, just so you know, dairy products **** up zinc absorption, so make sure you take the ZMA ~1 hour before you eat your pre bed meal of yogurt. Doing it the other way around doesn't work as the casein protein in the yogurt will take ~6 hours to digest.

[ATLDirtyBirds]

Definitely take creatine. It's tremendously beneficial and dirt cheap.

[Halsey]

Eat good quality grass fed beef. Lots of protein and creatine. Tastes good too.

[Simply Keak]

also, start your day with a kale shake. got it from joe rogan. ever since ive done this I've had double the energy I normally do at the gym. i wake up and the first thing I do is chug a shake. you guys should try it at least once and tell me it doesn't change your life.

[SolidGold]

also, start your day with a kale shake. got it from joe rogan. ever since ive done this I've had double the energy I normally do at the gym. i wake up and the first thing I do is chug a shake. you guys should try it at least once and tell me it doesn't change your life.

Thanks man...just watched that youtube vid from Rogan. I am going to try it out.

[Simply Keak]

Thanks man...just watched that youtube vid from Rogan. I am going to try it out.

let me know how it goes. you're getting all your fruits/veggie intake you need for the entire day right when you wake up so you couldn't start your day any better. first day I drank it I noticed I was literally trying to get myself tired on the treadmill and couldn't. also got stronger as the workout went on instead of the the opposite. trader joes sells organic kale for like $2.50. I just throw in a piece of ginger, cucumber, 1 cup almond milk 1 cup coconut water, a banana and a couple frozen fruits (pineapple bits n mangos) and it tastes great.

[SolidGold]

let me know how it goes. you're getting all your fruits/veggie intake you need for the entire day right when you wake up so you couldn't start your day any better. first day I drank it I noticed I was literally trying to get myself tired on the treadmill and couldn't. also got stronger as the workout went on instead of the the opposite. trader joes sells organic kale for like $2.50. I just throw in a piece of ginger, cucumber, 1 cup almond milk 1 cup coconut water, a banana and a couple frozen fruits (pineapple bits n mangos) and it tastes great.

Thanks bro...i remember you loved MJD and Mike Hass back in the day.

Does this stuff make you shitt good? That's what Joe Rogan said...makes it come out without any strain...lol

[Simply Keak]

Thanks bro...i remember you loved MJD and Mike Hass back in the day.

Does this stuff make you shitt good? That's what Joe Rogan said...makes it come out without any strain...lol

MJD of course but Mike Hass absolutely not ... dude could play the position but didn't have the genetics for the NFL.

[M.O.T.H.]

I was never much of a long distance runner...asthma and shin splints always a problem. But I've been going hard at it for weeks, getting better at this ****. Ran 5 miles in 40 minutes today. So maintaining an 8 minute mile over 5 miles is just fantastic for me. Fairly average, but I used to struggle majorly with distance running. I've always hated it too...I was always addicted to the weight room growing up, this is a nice change of pace. And add in the lifting and I'm gonna be in some of the best shape of my life, if I keep at it. Feeling good about this, right now. Still very motivated.

Doing so much cardio/running started more so, because it's a quick way to really shed body fat. But I enjoy the challenge of trying to top my times now.

[NotMyJob]

i'm gonna try this kale nonsense as well. will let ya know how it goes.

[SolidGold]

nvm...i asked about insanity awhile back

[Rob S]

I've gotten myself into a pretty good groove of doing 1/2 hour of jump rope 5 days a week after work. Next week I'm going to attempt some 2-a-days, waking up to lift 3x a week before work. It'll be brutal, but I think I'll get used to it if I suck it up for the first couple weeks.

[tjsunstein]

Back to working out with weights regularly and my strength is going up to where its never been before but I lack serious cardio. I can attribute my strength gains to a proper diet and the addition of greek yogurt to my protein shakes. Only supps I take are jack3d and ON whey. Most importantly, consistency.

[Simply Keak]

i'm gonna try this kale nonsense as well. will let ya know how it goes.

let me know when you notice the change .. cuz you will.

[Nalej]

Just finished up the Zombie 5K Mud Run this morning in Reading, PA. Had a blast!

http://i12.photobucket.com/albums/a215/Nev3rMind/IMAG0724_zps062c44a4.jpg
http://i12.photobucket.com/albums/a215/Nev3rMind/IMAG0726_zpsc88e7832.jpg
El Capitan!

[M.O.T.H.]

Diggin the shirt...I have one myself. Love it.

[ATLDirtyBirds]

First day off the cut today. Felt amazing. Gradual build up in calories for the next 2 weeks, and then it's back to bulking time. Cannot wait.

[M.O.T.H.]

Putting the diet on hold for the weekend...it just kind of happened. Hopefully this isnt the beginning of the end. I've been killing it all September. Looking pretty shredded, until I ruin it with my chinese food and french fries right now. On top of the burgers and hot dogs i had yesterday.

[ATLDirtyBirds]

Putting the diet on hold for the weekend...it just kind of happened. Hopefully this isnt the beginning of the end. I've been killing it all September. Looking pretty shredded, until I ruin it with my chinese food and french fries right now. On top of the burgers and hot dogs i had yesterday.


If the month's been as successful as you stated, 2 days aren't going to kill you.

[M.O.T.H.]

If the month's been as successful as you stated, 2 days aren't going to kill you.

Yeah, I know...but the whole mentality. I'll keep thinking about it.

[ATLDirtyBirds]

Bust ass in the gym tomorrow. Extra energy from those extra cals.

[Nalej]

Going heavy this month with a 5x5 routine on all my workouts.
Yesterday, I did incline bench press with 110lbs dumbbells.
Felt like a beast! Personal record for me.
(I only put them up on the 5th set, 3 times solo and 2 times with a spot)

[ATLDirtyBirds]

Going heavy this month with a 5x5 routine on all my workouts.
Yesterday, I did incline bench press with 110lbs dumbbells.
Felt like a beast! Personal record for me.
(I only put them up on the 5th set, 3 times solo and 2 times with a spot)


Good **** my man.

[M.O.T.H.]

Bust ass in the gym tomorrow. Extra energy from those extra cals.

I def. felt the energy from the extra food consumption. Ran 4.6 miles in 30 minutes. A personal best for myself. Had a nice overall workout.

[tjsunstein]

I need a month of 5x5. Like a solid month. I fall back into the 3x8-12 routine because thats where Im comfortable too much. Think I could rotate 5x5 and 3x8 bi weekly?

[ATLDirtyBirds]

I think you should do something and stick with it at least for a couple of months.

[Nalej]

I need a month of 5x5. Like a solid month. I fall back into the 3x8-12 routine because thats where Im comfortable too much. Think I could rotate 5x5 and 3x8 bi weekly?

That's exactly what I do on the regular. (Minus this month which is a complete 5x5)
I do one cycle 4x5 and do a 10/8/6 the next and keep alternating each cycle.
It's helped me limit plateaus as I'm never repeating weights/rep count in back to back chest (for example) workouts.

So I say go for it. It's what I do on the norm!

[Raiderz4Life]

I got a question...idk how accurate the cardio machines are but I know my target HR is 155-160 or so...is it bad if it spikes to around 185 and sometimes higher??

[draftguru151]

I seriously need one of those massage roller things. My legs are so freaking sore right now.

[M.O.T.H.]

Sucks...my knee kills me every morning, ever since I started doing some serious running at the start of September. Worries me a bit. Feels fine when I loosen up, but ugh...feel old sometimes.

That said...I'm still killing it lately. Proud of myself. My sports induced asthma seems like a thing of the past.

[SickwithIt1010]

I got a question...idk how accurate the cardio machines are but I know my target HR is 155-160 or so...is it bad if it spikes to around 185 and sometimes higher??

Unless is constantly up there its not something to worry about. 155-160 is pretty normal for the most part during workout, but if you are sitting at that 185 range...would be when I'd worry. Sounds like you are only seeing it every so often?

[Verloren]

I seriously need one of those massage roller things. My legs are so freaking sore right now.

Just a warning, but if you start foam rolling, be prepared to shell out money every other month or so.

[Raiderz4Life]

Unless is constantly up there its not something to worry about. 155-160 is pretty normal for the most part during workout, but if you are sitting at that 185 range...would be when I'd worry. Sounds like you are only seeing it every so often?

No...if the machine is spot in then I'm consistently around the 185 mark while doing cardio even though I guess I'm sposed to be around 160bpm.

[Nalej]

That's high intensity which has it's place but if that's not your goal... slow down on the treadmill then.
Your body just isn't used to that intensity yet. Work your way up to speed over time.

[SniperDosPuntoCero]

Just getting the thread subscription.

[Ravens1991]

Just a warning, but if you start foam rolling, be prepared to shell out money every other month or so.

Why shell out money every other month? I've had the same foam roller for months it still works grest

[draftguru151]

Just a warning, but if you start foam rolling, be prepared to shell out money every other month or so.

Why is that?

[Raiderz4Life]

That's high intensity which has it's place but if that's not your goal... slow down on the treadmill then.
Your body just isn't used to that intensity yet. Work your way up to speed over time.

I have problems with that. I will be the first to tell you I can be a bum and lazy, but if I get the ball rolling I really do push myself and can over do it.

I just want to make sure I ain't busting no John Henry **** haha

[SickwithIt1010]

Why is that?

If you use it a lot it'll get soft and won't work all that well. When they are firm is when they are best. Just depends on how much you use it. If you use it everyday it'll go to **** pretty fast.

I have problems with that. I will be the first to tell you I can be a bum and lazy, but if I get the ball rolling I really do push myself and can over do it.

I just want to make sure I ain't busting no John Henry **** haha

Yeah I would just slow down for a little while and see if you can maintain it a little bit better. You will be able to maintain it at higher speeds the more you run and what not. I know instincts say to just jump in and go full speed to get in shape and what not, but thats no bueno if you're sitting 185.

[Verloren]

If you use it a lot it'll get soft and won't work all that well. When they are firm is when they are best. Just depends on how much you use it. If you use it everyday it'll go to **** pretty fast.


Which is what happened to mine. I generally use TP Therapy for my knee issues, but they don't work on hams/hip/ass as well as a standard foam roller. Very difficult to hit the proper spot.

[ATLDirtyBirds]

Today is the official start of my bulk. Very excited.

[Bulldogs]

Today is the official start of my bulk. Very excited.

Ahhh, the old Matt Ryan workout I see. #GettinSwole

[SniperDosPuntoCero]

Today is the official start of my bulk. Very excited.

Today is the official start of my massive cut. Not excited to not eat.

[Mr. Goosemahn]

What would you guys say is a good program for a beginner? I run and swim, but almost no weights-stuff.

If it helps, I'm 6'1 and about 150 lbs :S

[ATLDirtyBirds]

Ahhh, the old Matt Ryan workout I see. #GettinSwole


Bro, I don't know you.

Today is the official start of my massive cut. Not excited to not eat.

Cutting sucks.

What would you guys say is a good program for a beginner? I run and swim, but almost no weights-stuff.

If it helps, I'm 6'1 and about 150 lbs :S


Do you have access to gym stuff?

Check Starting Strength or 531 for Beginners.

[MaxV]

I'm moving to a new place soon. It'll have some extra space that I want to convert to mini-Gym.

Are there any multi-functional equipment worth buying?

[Nalej]

If I were to buy anything for the house, it'd probably be a set of those dumbbells that have adjustable weights to them.

http://dumbbellsforsale.com/wp-content/uploads/2010/10/PowerBlock-Elite-90-Adjustable-5-90-Pound-Dumbbell-Set.jpg

Something like this. Saves space and you can vary the resistance.
Dumbbells are so versatile, you could work out your whole body with them.

I don't think anything can replace a gym though.

[brat316]

Pull up rack/squat rack/bench rack

[Raiderz4Life]

Only thing I don't like about working out at home is my undisciplined ass gets distracted too easily or I get complacent and half-ass stuff cuz I'm in the comfort of my own home.

[Rob S]

If I had a power rack at home, well that would be epic. I wouldn't need anything else at all really. Not so feasible in manhattan on the 17th floor of an apt building though.

[Bob Sanders Dreadlock]

What would you guys say is a good program for a beginner? I run and swim, but almost no weights-stuff.

If it helps, I'm 6'1 and about 150 lbs :S

Depends on what your goals are? If you are wanting to add weight stop running and swimming and begin lifting and eating.

[Mr. Goosemahn]

Do you have access to gym stuff?

Check Starting Strength or 531 for Beginners.

Yeah, I've got access to the university gym, which is pretty well equipped.

[Mr. Goosemahn]

Depends on what your goals are? If you are wanting to add weight stop running and swimming and begin lifting and eating.

Yeah, basically gain weight, or mass, or whatever the terminology is, haha. I said mass due to Mac on IASIP.

[Rob S]

Yeah, basically gain weight, or mass, or whatever the terminology is, haha. I said mass due to Mac on IASIP.

Starting Strength is the easiest to start out with. I'd sub the power cleans for rows.

[Vikes99ej]

Been on a fitness/health bender since around Sept 19. I weighed in a 221 lbs and said that was enough.

Started lifting twice a week, running twice a week. Taking some daily supplements (that I'm pretty sure are worthless) and cutting down the drinking to maybe once a week. Tried to improve the diet too with eggs, tuna, 100% whole wheat, greek yogurt, granola bars, kiwi, bananas and some pasta.

You guys think I should be exercising more than four days a week? Not sure if my fifth day should be a run day or a lift day (I've been doing chest, biceps, shoulders, lats)

[Nalej]

You guys think I should be exercising more than four days a week? Not sure if my fifth day should be a run day or a lift day (I've been doing chest, biceps, shoulders, lats)

I would definitely lift more. If you can, you can do both on the same day.
I love running at night (I hate running but prefer to do it at night, I mean) so I usually lift during the day and run at night.
Occasionally, I'll run right after I lift. Though, I'm usually beat after my workouts and may end up on the elliptical/cycle instead

[Raiderz4Life]

I got a question. If I wanna workout my legs...should I skip cardio or is doing cardio and then doing leg lifts after OK?

[Nalej]

I think it's fine. That just me though. Leg day is the only day where I do the cardio first. No way I can run after working out my legs.

[draftguru151]

Cardio is fine first as long as its not wearing out your muscles before the workout. I usually just do bike before legs rather than running so it's easier on my legs overall but is still a decent warm up for them.

[Raiderz4Life]

Cardio is fine first as long as its not wearing out your muscles before the workout. I usually just do bike before legs rather than running so it's easier on my legs overall but is still a decent warm up for them.

That's a pretty good idea. Think that's what I will do as well. I would just take it a little easier on the cardio so as to not wear out my legs but wasn't 100% sure if it was OK or counterproductive.

[descendency]

I've been running since January and I think I still run slower than most girls (the in shape ones... not the fat ones that run on the treadmill trying to get in shape)

[brat316]

I hope everyone is bulking and getting ready to cut after Jan 1.

[descendency]

What would you guys say is a good program for a beginner? I run and swim, but almost no weights-stuff.

If it helps, I'm 6'1 and about 150 lbs :S

If you've never worked out before (outside of cardio), then you might want to try a basic army workout (pushups, situps, pullups, lunges, planks, etc) before you go to a gym.

[nobodyinparticular]

Man, what the hell is wrong with America? It cost like $80 just to get a set of 25 lb dumbbells. Any suggestions on best deals for a guy trying to get just a small home workout program going?

I'd like to get dumbbells from 15-35 lbs but everywhere I look it's incredibly expensive.

[jballa838]

Man, what the hell is wrong with America? It cost like $80 just to get a set of 25 lb dumbbells. Any suggestions on best deals for a guy trying to get just a small home workout program going?

I'd like to get dumbbells from 15-35 lbs but everywhere I look it's incredibly expensive.

If you can find a deal on these, I recommend them: http://www.amazon.com/PowerBlock-Classic-Adjustable-Dumbbell-Set/dp/B000A6QINW/ref=pd_sbs_sg_7

Otherwise, I'd buy a pullup bar and do a bunch of bodyweight workouts to get a workout in. I know that's not what you were looking for, but that's going to get you the best bang for your buck.

[Rob S]

Man, what the hell is wrong with America? It cost like $80 just to get a set of 25 lb dumbbells. Any suggestions on best deals for a guy trying to get just a small home workout program going?

I'd like to get dumbbells from 15-35 lbs but everywhere I look it's incredibly expensive.

Save a couple empty laundry detergent containers. Fill said containers with pebbles/rocks. If it is not heavy enough, fill with water after the rocks. Really good ghetto weights.

[Borat]

How much rest time should I give each muscle group between workouts? For example, many years ago I used the following schedule

Day 1: back and biceps
Day 2: chest and triceps
Day 3: legs and shoulders
Off day
Repeat 1-3

I'd mix in abs twice during the week. Is that too much time off between muscle groups?

[Rob S]

How much rest time should I give each muscle group between workouts? For example, many years ago I used the following schedule

Day 1: back and biceps
Day 2: chest and triceps
Day 3: legs and shoulders
Off day
Repeat 1-3

I'd mix in abs twice during the week. Is that too much time off between muscle groups?

That's too much lifting. Assuming you are going decently heavy, I wouldn't lift more than 4 times a week or 2 days in a row. It's as much about neural recovery as muscle recovery.