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There is so much to analyze in this thread. It's not fair that I'm fat. There must be one easy trick to rock hard abs. It was that one pistachio-mango cannoli that ruined me, not that my diet is awful by orders of magnitude. Don't tell me that there are generalities to follow. You have to tell me what are the GOOD foods and what are the BAD foods. And I will hold it against you if you tell me something is good and I just cram my face with it.
On January 15 2014 04:16 SixStrings wrote:Show nested quote +On January 15 2014 03:17 d00p wrote:On January 15 2014 03:04 SixStrings wrote:On January 15 2014 02:42 Jh wrote:On January 15 2014 02:36 SixStrings wrote:
That's a misunderstanding, I do 10 hours, not 30 hours a week. Two on one Tuesdays, two on Thursdays and four on Saturdays. I understood you. But four hours at the gym in one go? Lifting heavy? Mad. I spend 3 hours/week at the gym. It's plenty for making strength gains. And I'm on a cut at the moment! I may just be taking longer breaks than you do. I take 90 seconds between body weight sets, 120 seconds between weight lifting ones and 60 seconds between exercises, so I really have more breaks than actual workout. It's still way too much no matter what your goal is. Have you come up with your gym program yourself or have you looked it up online or something? Maybe consider consulting a trainer for a couple of sessions? I don't mean to sound condescending but I'm astounded at your 10 h a week. Especially the 4 h session. Your breaks are pretty standard afaik. Way too much? I'm surprised by this, I really thought that I'm on the lower side of working out hours. Don't lean guys do that as a half-time job? Even after doing two hours at the gym I don't feel like I have done all the stuff I should have done...
Go to your room.
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On January 15 2014 04:16 SixStrings wrote:Show nested quote +On January 15 2014 03:17 d00p wrote:On January 15 2014 03:04 SixStrings wrote:On January 15 2014 02:42 Jh wrote:On January 15 2014 02:36 SixStrings wrote:
That's a misunderstanding, I do 10 hours, not 30 hours a week. Two on one Tuesdays, two on Thursdays and four on Saturdays. I understood you. But four hours at the gym in one go? Lifting heavy? Mad. I spend 3 hours/week at the gym. It's plenty for making strength gains. And I'm on a cut at the moment! I may just be taking longer breaks than you do. I take 90 seconds between body weight sets, 120 seconds between weight lifting ones and 60 seconds between exercises, so I really have more breaks than actual workout. It's still way too much no matter what your goal is. Have you come up with your gym program yourself or have you looked it up online or something? Maybe consider consulting a trainer for a couple of sessions? I don't mean to sound condescending but I'm astounded at your 10 h a week. Especially the 4 h session. Your breaks are pretty standard afaik. Way too much? I'm surprised by this, I really thought that I'm on the lower side of working out hours. Don't lean guys do that as a half-time job? Even after doing two hours at the gym I don't feel like I have done all the stuff I should have done...
Strength training should take about 1 hour, 2 hours is pushing it. If you are including skill work then it can take longer. When you are first starting and don't have to do as many warmup sets/moving plates around it will take easily less than an hour.
I don't know what workout program you are following, but a good program for beginners, any essentially everyone in in TL Health & Fitness agrees, is Stronglifts 5x5 or Starting Strength. What program are you following now/why are you following it? Or is it something you just picked out at random? I'd be happy to go into more detail but I don't want it to fall on deaf ears.
As for the diet, someone else make a simple list of principles above that you should follow: Avoid processed foods and focus on fresh vegetables and meats.
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Hyrule19128 Posts
On January 15 2014 06:57 Jerubaal wrote:There is so much to analyze in this thread. It's not fair that I'm fat. There must be one easy trick to rock hard abs. It was that one pistachio-mango cannoli that ruined me, not that my diet is awful by orders of magnitude. Don't tell me that there are generalities to follow. You have to tell me what are the GOOD foods and what are the BAD foods. And I will hold it against you if you tell me something is good and I just cram my face with it. Show nested quote +On January 15 2014 04:16 SixStrings wrote:On January 15 2014 03:17 d00p wrote:On January 15 2014 03:04 SixStrings wrote:On January 15 2014 02:42 Jh wrote:On January 15 2014 02:36 SixStrings wrote:
That's a misunderstanding, I do 10 hours, not 30 hours a week. Two on one Tuesdays, two on Thursdays and four on Saturdays. I understood you. But four hours at the gym in one go? Lifting heavy? Mad. I spend 3 hours/week at the gym. It's plenty for making strength gains. And I'm on a cut at the moment! I may just be taking longer breaks than you do. I take 90 seconds between body weight sets, 120 seconds between weight lifting ones and 60 seconds between exercises, so I really have more breaks than actual workout. It's still way too much no matter what your goal is. Have you come up with your gym program yourself or have you looked it up online or something? Maybe consider consulting a trainer for a couple of sessions? I don't mean to sound condescending but I'm astounded at your 10 h a week. Especially the 4 h session. Your breaks are pretty standard afaik. Way too much? I'm surprised by this, I really thought that I'm on the lower side of working out hours. Don't lean guys do that as a half-time job? Even after doing two hours at the gym I don't feel like I have done all the stuff I should have done... Go to your room.
There is one easy trick to rock hard abs: you already have them. Everyone does. Just cut to 8% bf and they will stand out great!
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Wait... you're serious....How many exercises are you doing? And are you including running on treadmill time, etc?
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Of course.
First I do cycling for 15 minutes, stretching for five, going from moderate to fast, to moderate, then I do dips alternating with reverse situps because they use the same rack, then, vertical row with weights, then chin-ups, then leg-press, then back extension, by that time I usually feel rather cool again, so I do some form of cardio for ten an stretching for five, then comes the bench pressing which takes at least 20 minutes, then pullups alternating with crunches. Then dips again, because I like them, then go home. That easily kills two hours.
I'm not supposed to do deadlifts or squats yet, because my trainer reckons my calf-muscles are shortened, which ruins my posture and puts too much strain on my back.
I'm not a fitness guy, I just do what the trainer tells me and use whatever information I get from TL Health and Fitness.
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Ditch the trainer and do Starting Strength. Your current program is a lot of nothing to make you feel good about going to the gym. To build muscle and strength you need progressive overload achieved by either increased weights or decreased leverage in bodyweight movements (planche, front/back lever etc).
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On January 15 2014 08:03 Najda wrote:
Your current program is a lot of nothing to make you feel good about going to the gym.
And now you've taken even that from me. 
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Yeah, I'm wondering what it is exactly about that program that's supposed to get your calf-muscles un-shortened. You might ask Eshlow about that though. I don't nothing, 'bout nothing, but isn't the usual cause of a shortened muscle is weakness in the antagonistic muscle?
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I'm just supposed to stretch them after cardio.
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I'm quite sure you can deadlift even if you can't bend your ankles, that PT is a moron
apropiate stretching in a few sessions should be enough to achieve squat flexibility (unless you are a clueless trainer and can't really coach people properly)
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Hyrule19128 Posts
Even 5 minutes of stretching can greatly improve your mobility.
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http://www.sciencebasedmedicine.org/?s=paleo
Here's a few articles on the Paleo diet from doctors. Take a look through the articles and read the comments as well as many of them are doctors specializing in different things, so its good to see different perspectives. As far as suggestions go, Grumbels has given you by far the best advice.
I'm not certain on the training part, but I definitely know that over-training can be a big issue too.
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On January 15 2014 09:39 renoB wrote:http://www.sciencebasedmedicine.org/?s=paleoHere's a few articles on the Paleo diet from doctors. Take a look through the articles and read the comments as well as many of them are doctors specializing in different things, so its good to see different perspectives. As far as suggestions go, Grumbels has given you by far the best advice. I'm not certain on the training part, but I definitely know that over-training can be a big issue too.
Overtraining is largely a myth
You need to be brutally strong or conditioned to push yourself into "overtraining", and usually in a calorically restriced diet over a long period of time
Paleo is a very good base for nutrition, but most people find the need to add grains (or other carbs) to build muscle
Eating meats, eggs, veggies and fruit should be the staple of your diet.
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On January 15 2014 09:39 renoB wrote:http://www.sciencebasedmedicine.org/?s=paleoHere's a few articles on the Paleo diet from doctors. Take a look through the articles and read the comments as well as many of them are doctors specializing in different things, so its good to see different perspectives. As far as suggestions go, Grumbels has given you by far the best advice. I'm not certain on the training part, but I definitely know that over-training can be a big issue too.
Yeah, those doctors have hit upon an excellent rhetorical strategy: "If I just interpret this in the most ass-backwards, cart-before-the-horse way, it's easy to attack."
I mean let's not dwell on whether a processed-free and carb-free diet is healthy. Let's just obsess endlessly over the narrative of the rationale. Gee, I bet Neanderthals ate 3 day old dead caribou- should I eat that?
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Jesus, those numbers sure are intimidating.
Here's what I'm going to do:
1. Try to replace the wine with water, reverse Jesus style. Only buy one bottle of wine a week
2. Only spice up my morning coffee with Baileys on the days I have to teach (effectively cutting that in half, too)
3. Try to 'forget' my flask at home at least twice a week
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You got some serious issue if you have to spice up your morning coffee with an alcoholic beverage...
I love getting drunk myself and it's the main reason why i can't get my weight these last 10kg's down (once there were about 30kg too much, so i'm still more than happy now)... But seriously... Starting your day by spicing up your coffee with alcohol shouts alcoholic like nothing else ever could...
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I've been mostly-paleo since the beginning of November, lost 20 lbs from 180 to 160 (I'm 5'7).
Lots of bacon, lots of eggs, lots of chicken, lots of vegetables and an apple here or there. I would cheat and eat bread and shit two days a week. Lots of water, no sugary drinks.
Unless you're going ketogenic (which relies hard on no carbs and lots of fat) you'll lose weight and be healthier just prioritizing eating REAL food as often as possible instead of bread and pasta and shit.
EDIT: Also yeah, chill the fuck out with the Bailey's. I don't think you understand how much of a difference it makes to put cream and sugar in your coffee compared to just drinking water. Burning fat is all about momentum, and a couple hundred grams of sugar and carbs a day throws the emergency break on it.
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I will chill out with that, I wasn't aware of those frightening numbers of calories.
How do people drink twenty pints of beer a week and still stay in shape?
So many fit dudes I know drink at least 15 pints per weekend...
My weed guy will thank his lucky stars for the day TL lectured me about my alcohol consumption...
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On January 15 2014 21:39 SixStrings wrote:
I will chill out with that, I wasn't aware of those frightening numbers of calories.
How do people drink twenty pints of beer a week and still stay in shape?
So many fit dudes I know drink at least 15 pints per weekend...
My weed guy will thank his lucky stars for the day TL lectured me about my alcohol consumption...
They probably burn a lot of calories you don't realize they do with their lifestyles. You can eat like 7000 calories a day on a crab boat and still lose weight.
Young labourers in general are going to be fit as fuck young men. Then they turn 30 and the beer gut starts to accumulate.
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EPT
