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Landed into Brisbane after sitting in the plane for an hour before taking due to mechanical issues, yay! And then we circled Brisbane for 30 minutes because the weather was too shit to land.
Day 1 of business trip, checked into hotel, showered and ordered a steak sandwich, cheese platter and bottle of wine.
What the fuck, I couldn't even last 1 night >_<.
However. I am going to the gym across from the hotel at 6:15 tomorrow morning for a spin class and then again at 5pm after work for weight training as we will be working out of my hotel room.
Apparently it's been raining non stop for 3 months here, which is shit because it means I'll be in my room all day and all night for 6 days. I am going to eat and drink my misery away and just work it off.
/crying
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I spotted for a guy benching 115kg yesterday.. was pretty impressed, especially because he didnt look overly buffed or anything. maybe that will be me someday!
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Sup,
I'm starting out and planning on staying committed to a non-invasive diet/workout plan. By non-invasive I mean the kind I can commit without huge lifestyle changes.
I'm currently 6'1 and 172 pounds. My muscles are pretty much at my base level, and I probably have at least 20 pounds of flab that could be shed. My short-term goal is to gain weight up to 180 pounds while maintaining or slightly shedding fat. If this is easy I will keep gaining weight until I reach about 190 pounds, and then transition to all-in fat shedding.
My diet will be simple:
--extremely large amounts of vegetables (green beans, brussell sprouts, spinach, corn, turnip greens, broccoli, cauliflower). I'm going to aim for 400 calories or so a day of veggies.
--large amounts of meat (mostly chicken breast, sometimes breaded). I might cheat a little here and have it often with sauces/flavors.
--a few servings of fruit (mostly pears and peaches because they are cheap and canned, sometimes avocados).
--protein bars (about 250-300 calories per day)
--protein supplement: http://www.bodybuilding.com/store/bsn/true.html either mixed with water or 2% milk
--a lot of coffee, either black or with skim milk (phd student, nuff said)
This should amount to about 3k calories per day (my BMI combined with my planned exercise load claims I should consume about 2.8k per day). Does this sound reasonable?
I'm still debating a workout plan, so maybe some TLers can give some advice. I definitely want to be lifting 6 days a week. 'A' workout is back/biceps + legs, 'B' workout is chest/shoulders/triceps. I don't want my workouts to exceed 1 hour per day, as the longer it takes the more likely I am to skip a day when I'm busy. So I'm trying to decide whether I should spend 45-60 minutes lifting, or if I should do 30 minutes of lifting followed by 15-20 minutes of swimming. I want to gain weight, but I know doing cardio is a counter force to that... but I want to make sure I'm burning off fat as often as possible and getting fit cardiovascularly.
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I'm still debating a workout plan, so maybe some TLers can give some advice. I definitely want to be lifting 6 days a week. 'A' workout is back/biceps + legs, 'B' workout is chest/shoulders/triceps. I don't want my workouts to exceed 1 hour per day, as the longer it takes the more likely I am to skip a day when I'm busy. So I'm trying to decide whether I should spend 45-60 minutes lifting, or if I should do 30 minutes of lifting followed by 15-20 minutes of swimming. I want to gain weight, but I know doing cardio is a counter force to that... but I want to make sure I'm burning off fat as often as possible and getting fit cardiovascularly.
Lift three days a week for an hour a session, and do your cardio on the other three days.
Look at the OP for a lifting plan. Bodybuilding splits (what you currently seem to be looking for) are far from ideal for beginners because they stress isolation movements too much and rely on a level of strength for hypertrophy that you do not have. You would be robbing yourself of adding a ton of solid muscle mass in just one to two months by doing this.
Starting Strength is a simple, extremely effective program. I recommend you buy (or acquire through other means) the book and read it from cover to cover. The training videos are also very helpful. Don't skimp on this part because you don't want to fuck up your lifts and run the risk of losing potential progress, or even worse, injuring yourself. There is also a Wiki dedicated to the program. Your schedule will look something like this (alternate between A and B for 3 days a week, so you'll do ABA for week 1, BAB for week 2, and so on):
Workout A:
Bench Press 3(sets)x5(reps)
Squat 3(sets)x5(reps)
Power Clean 5(sets)x3(reps)
Workout B:
Overhead Press 3(sets)x5(reps)
Squat 3(sets)x5(reps)
Deadlift 1(set)x5(reps)
The information above does NOT include warmup sets, which you should do (again, read the book or at least check the Wiki). This program is based on compound lifts which will give you muscles you didn't even know you had.
I spotted for a guy benching 115kg yesterday.. was pretty impressed, especially because he didnt look overly buffed or anything. maybe that will be me someday!
Strength and muscle mass are not completely related, as I've seen many times. I'm one of the bigger guys in my weight room, but among the young, experienced lifters, I'm also one of the weaker guys. I don't know how guys half my size do 20kg more on bench than I do, but I guess I can't have everything.
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whole milk > 2%, especially if you want to gain weight!
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On January 10 2011 22:40 RosaParksStoleMySeat wrote:
Strength and muscle mass are not completely related, as I've seen many times. I'm one of the bigger guys in my weight room, but among the young, experienced lifters, I'm also one of the weaker guys. I don't know how guys half my size do 20kg more on bench than I do, but I guess I can't have everything.
yeah thats is actually my goal: having strength without looking too big  just not sure yet how to best reach it ^^
@wrist band issue: I'm thinking about getting those as well because hook grip murders my thumbs and the barbell is starting to slip when I do heavy deadlifts.
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Well, I don't really have problems with grip, just that supporting weight on wrists seems to be causing soreness at the moment. It might go away in a week or so if I have a break, but I'd rather not.
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it might help support your wrist and give you more stability. why not just give it a try
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On January 10 2011 15:42 funkie wrote:Man I'm not saying I know much and shit, but it is really sad to see how much miss information is spread in gyms all across the world.  this is why I love TL so much. You guys are the dopest dope I've ever smoked.
This place is a life saver <3 Helped me get through SO much false info.
On January 10 2011 15:46 phyre112 wrote:
I had hypoparathyroidism when I was younger (strangely enough, I was also never outside in the sun... and the symptoms line up almost entirely with vitamin D deficiency. o_o) But I ended up growing out of that. Hormonal disorders are serious business though, especially if you're still growing. Never something to mess around with.
Continuing to make small, consistent changes to my diet. Dinner is based entirely around Chicken, Salmon (MY FAVORITE =o) or lean beef. It'll be almost always steamed broccoli or corn on the side when I get back to school... just have to put in the time to do some cooking. Eggs for breakfast, every day. I've replaced potato chips and the like with either carrots + salad dressing (I like blue cheese. gotta give in on some things =p) or almonds (delicious). Soda replaced with water or whole milk. When I do eat grains (pasta, bread) it's whole wheat.
Main problem in my diet is that I'm really having trouble cutting out bread in particular. Lunch almost always consists of a sandwich. Especially with the limited time I have in between classes, it's hard to find alternatives.
Ah well. Goals for vacation are going well; appear to be gaining weight, lifts are coming along fine and I'm going to start my second practice at power cleans tomorrow.
Same. Fuck sandwiches. I had 0 grains yesterday till i caved on my venison burger and used a couple buns
On January 10 2011 20:49 Energies wrote:
Landed into Brisbane after sitting in the plane for an hour before taking due to mechanical issues, yay! And then we circled Brisbane for 30 minutes because the weather was too shit to land.
Day 1 of business trip, checked into hotel, showered and ordered a steak sandwich, cheese platter and bottle of wine.
What the fuck, I couldn't even last 1 night >_<.
However. I am going to the gym across from the hotel at 6:15 tomorrow morning for a spin class and then again at 5pm after work for weight training as we will be working out of my hotel room.
Apparently it's been raining non stop for 3 months here, which is shit because it means I'll be in my room all day and all night for 6 days. I am going to eat and drink my misery away and just work it off.
/crying
How hard is it to just order a giant ass steak?? Lol.
On January 10 2011 21:30 Zafrumi wrote:
I spotted for a guy benching 115kg yesterday.. was pretty impressed, especially because he didnt look overly buffed or anything. maybe that will be me someday!
That's it? :-p
I picked some up for my sprained wrist and they helped.
On January 10 2011 22:55 Zafrumi wrote:Show nested quote +On January 10 2011 22:40 RosaParksStoleMySeat wrote:
Strength and muscle mass are not completely related, as I've seen many times. I'm one of the bigger guys in my weight room, but among the young, experienced lifters, I'm also one of the weaker guys. I don't know how guys half my size do 20kg more on bench than I do, but I guess I can't have everything. yeah thats is actually my goal: having strength without looking too big just not sure yet how to best reach it ^^ @wrist band issue: I'm thinking about getting those as well because hook grip murders my thumbs and the barbell is starting to slip when I do heavy deadlifts.
They don't do anything for your grip, especially on pulling exercises. They just support your wrist. You might want to look into getting some chalk zafrumi
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not everyone is as beastly as you decaf 
good tip with the chalk, I will look into it
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The Sweet Fitness Initiative, which helped me so much last year. Haven't posted here in months, so yeah. Here is a little bit of whining, so just skip it if you don't feel like reading that.
I have had a torn tendon in my shoulder a couple of months ago. Didn't think much about it at first, but when it didn't go away I finally got it checked, and I am now in rehab. I cannot do anything with my upper body really.
When I go running, my outisde ligaments in my left leg hurt pretty hard, but that's a weight related thing, I know it goes away when I weigh less, been there before. Running-technic doesn't seem to change anything (but I am running mid-foot anyway, so that shouldn't be the problem).
Yeah, and I don't know where I will be from february on and if I still have a job then. And when I'm stressed and don't do enough sports, my eating habbits get the worst of me.
So basically, I feel like trash right now. It's just been 4 months since I've been training 5-6 times a week, this madness has to stop asap.
So that was the whinning, I just write this down to remind myself that I belong under the barbell. Hopefully rehab will go well so I can channel my inner Decaf again in a couple of weeks. 200kg squat is still waiting for me, was so close before the injury.
So the lesson is: Don't fucking Bench Press when your wrist hurts. You will have a bad grip and tear your shoulder apart.
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More like don't work through pain ever
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Been wondering where the hell you've been. get your shit together and get back in the gym!
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On January 11 2011 01:00 eshlow wrote:
More like don't work through pain ever
You just take that advice too lightly when you have never been injured in your life. What I felt that day basically didn't classify for me as "pain".
But it could have been worse, so I've been lucky in that regard that nothing is really torn or broken. 4-6 weeks and I'm probably ok again.
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On January 03 2011 06:51 eshlow wrote:Show nested quote +On January 03 2011 04:18 divinesage wrote:On January 03 2011 03:32 eshlow wrote:On January 03 2011 02:19 divinesage wrote:
Hello, I've been thinking of weight training for a while now. However I'm suffering from rheumatoid arthritis which makes my joints stiff, and painful when I apply pressure on it. The most unfortunate thing about this is that strength training becomes a problem for me. When my pain flares up, even push-ups become impossible to do due to the stiffness in my wrist. This occurs several times a week. So I was wondering if anyone could recommend me some exercises that help me build upper body (arm and chest) strength without much use of my wrist and elbow joints (my shoulders are fine). Eliminate grains and gluten from your diet immediately, and any sort of processed foods. Start supplementing fish oil. RA is primarily a diet controlled thing. hopefully theres not too much damage done already so that when you eliminate the problem factors in your diet you can heal up and permanently be cured of it (as long as you keep those things out of your diet permanently). Hmmm, I've heard that before. But I asked my doctor that and she said it was okay to take grains and gluten. I do try to avoid processed foods whenever possible, and I guess I should start taking fish oil. Thanks! Thankfully though my RA is pretty mild, though it still comes on and off regularly. Though the problem has made me a skinny *chuckle* person thanks to my physiology and lack of upper body exercise. No seriously... you should eliminate gluten and grains too. http://perfecthealthdiet.com/?cat=57There's really no reason not to and the studies support it too. If you go to google scholar and put in "rheumatoid arthritis AND gluten OR grains" and you'll get a multitude of hits if you want to sift through them. I would also eliminate dairy or anything else you may be potentially allergic to as those things can also set off RA
On January 03 2011 08:02 Brainslug wrote:+ Show Spoiler +On January 03 2011 04:18 divinesage wrote:
Hmmm, I've heard that before. But I asked my doctor that and she said it was okay to take grains and gluten. I do try to avoid processed foods whenever possible, and I guess I should start taking fish oil. Thanks! Your doctor is wrong. You've got a decent chance of being miraculously cured if you go full paleo for a few months. Try it! You've got nothing to lose, plus you can reintroduce certain things like dairy later on to definitively show how well you tolerate them. Most people with non-leaky guts handle dairy fine, since without grain lectins like Wheat Germ Agglutinin in your diet the casein shouldn't leak through the gut into your blood stream.
Hmm, well. I do guess it's worth a shot. Will try to cut down on those stuff before eliminating them from my diet.
Also, is rice considered part of the gluten family? Read a couple of articles that point that it's safe, but I do want to clarify. I live in an Asian region after all, it's quite impossible for me to avoid rice as a staple (not to mention I like it).
One more thing. I've people come up to me and tell me I should avoid bean based products, which means nuts, tofu and the sort should be avoided. But so far I haven't been able to substantiate this claim with online articles. I know that people with gout will be affected by such food and since gout and my RA is pretty similar, there might be a connection between the two.
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On January 11 2011 02:11 divinesage wrote:Also, is rice considered part of the gluten family? Read a couple of articles that point that it's safe, but I do want to clarify. I live in an Asian region after all, it's quite impossible for me to avoid rice as a staple (not to mention I like it).
I actually wanted to ask about this, simply because it is hard to get around if you're asian... and this is a starcraft site
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On January 11 2011 02:11 divinesage wrote:Show nested quote +On January 03 2011 06:51 eshlow wrote:On January 03 2011 04:18 divinesage wrote:On January 03 2011 03:32 eshlow wrote:On January 03 2011 02:19 divinesage wrote:
Hello, I've been thinking of weight training for a while now. However I'm suffering from rheumatoid arthritis which makes my joints stiff, and painful when I apply pressure on it. The most unfortunate thing about this is that strength training becomes a problem for me. When my pain flares up, even push-ups become impossible to do due to the stiffness in my wrist. This occurs several times a week. So I was wondering if anyone could recommend me some exercises that help me build upper body (arm and chest) strength without much use of my wrist and elbow joints (my shoulders are fine). Eliminate grains and gluten from your diet immediately, and any sort of processed foods. Start supplementing fish oil. RA is primarily a diet controlled thing. hopefully theres not too much damage done already so that when you eliminate the problem factors in your diet you can heal up and permanently be cured of it (as long as you keep those things out of your diet permanently). Hmmm, I've heard that before. But I asked my doctor that and she said it was okay to take grains and gluten. I do try to avoid processed foods whenever possible, and I guess I should start taking fish oil. Thanks! Thankfully though my RA is pretty mild, though it still comes on and off regularly. Though the problem has made me a skinny *chuckle* person thanks to my physiology and lack of upper body exercise. No seriously... you should eliminate gluten and grains too. http://perfecthealthdiet.com/?cat=57There's really no reason not to and the studies support it too. If you go to google scholar and put in "rheumatoid arthritis AND gluten OR grains" and you'll get a multitude of hits if you want to sift through them. I would also eliminate dairy or anything else you may be potentially allergic to as those things can also set off RA Show nested quote +On January 03 2011 08:02 Brainslug wrote:+ Show Spoiler +On January 03 2011 04:18 divinesage wrote:
Hmmm, I've heard that before. But I asked my doctor that and she said it was okay to take grains and gluten. I do try to avoid processed foods whenever possible, and I guess I should start taking fish oil. Thanks! Your doctor is wrong. You've got a decent chance of being miraculously cured if you go full paleo for a few months. Try it! You've got nothing to lose, plus you can reintroduce certain things like dairy later on to definitively show how well you tolerate them. Most people with non-leaky guts handle dairy fine, since without grain lectins like Wheat Germ Agglutinin in your diet the casein shouldn't leak through the gut into your blood stream. Hmm, well. I do guess it's worth a shot. Will try to cut down on those stuff before eliminating them from my diet. Also, is rice considered part of the gluten family? Read a couple of articles that point that it's safe, but I do want to clarify. I live in an Asian region after all, it's quite impossible for me to avoid rice as a staple (not to mention I like it). One more thing. I've people come up to me and tell me I should avoid bean based products, which means nuts, tofu and the sort should be avoided. But so far I haven't been able to substantiate this claim with online articles. I know that people with gout will be affected by such food and since gout and my RA is pretty similar, there might be a connection between the two.
White rice is in general ok.
It's not Paleo if you wanted to go that route, but there's nothing in it that makes things go too badly for the digestive tract except I wouldn't eat a lot of it when you can have more vegetables/meats/etc. at meals.
Avoid anything soy based (tofu, etc).
Anything inflammatory is related to high blood pressure, hypertension, diabetes, alzheimers, parkinsons, autoimmune disorders, etc.
google "diseases of civilization" for more information
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Gluten is absolutely fine.
There is no reason to avoid it unless you have been told to do so by your doctor.
http://skeptoid.com/audio/skeptoid-4239.mp3
As a side note, when your doctor says one thing, and some guy on Team Liquid says your doctor is wrong, you should always, always, always side with your doctor.
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Well speaking about shoulder pain...i havent really thought much about this but i sometimes get pain in my right shoulder join when i move it raised in front of me then move it right, i.e. if i'm sliding a door shut or other movements like that. I feel it kinda in my joint for a quick moment and then its gone. It hasnt affected any of my lifting so far and its been happening for a few months probably? I'm not really sure its just kind of annoying more than anything.
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EPT
