EPTTL Health and Fitness Initiative 2011 - Page 580
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xJupiter9x
United States150 Posts
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Froadac
United States6733 Posts
 Not like we can't afford it, but trying to lose weight on small quantity of carb diet --> me having little food. Probably will have to head out to store more to get food. | ||
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shinosai
United States1577 Posts
On September 14 2011 07:52 Mithrandir wrote: If you have high bodyfat your priority should be to lose bodyfat. Especially for teenagers who can do long term damage by bulking themselves to obesity. And if you're a beginner or overweight, you can make strength/muscle progress while dieting anyway. In the case of obesity I agree. I wasn't recommending bulking all the way to obesity, that's just insane. But I don't think that gaining some bodyfat while bulking is that big of a deal. I don't see a reason to obsess over trying to gain muscle slowly while preventing body fat. At least not while on a beginner program, which is designed to gain muscle quickly. In the case of heavily overweight people, as has already been mentioned numerous times, it is possible to gain muscle and lose fat. But this has diminishing returns as you get leaner. | ||
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AoN.DimSum
United States2983 Posts
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Ludrik
Australia523 Posts
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Logros
Netherlands9913 Posts
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Risen
United States7927 Posts
Regardless, I'm very out of shape, and I know it. Made 5000 strides today on the elliptical in 39 minutes at resistance 5 all the way through. My goal was 5000 in 40 and I do math in my head during workouts to not focus on fatigue. Noticed that around 25 minutes in I was a good 120 strides back from where I should be so I jumped from 130ish s/m to around 140-150 the rest of the way. I feel like I could have pushed myself harder but I was dropping buckets of sweat and didn't want to overdo it on my first day back into it. The TL H&F thread has been a huge help getting motivation. Again, I don't want to bulk up so much as I don't want to be fat. I'm 6'2" and just hit 180 so I decided enough was enough. Maybe in the future I'll look into bulking up. Kind of a post without a goal, but I wanted to be self-indulgent and make a post logging where I started. 5000 in 39, new goal is 6000 in 40. Edit: Spoke to soon. My callllllveeeessss AHHHHHHHHHHHHHHHHHHHH | ||
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Zafrumi
Switzerland1272 Posts
then I thought to myself "why stop there!" so I put another 2.5kg on the bar. cleaned it easily, but then failed the jerk. but since giving up is for pussies I had a go again and the second time I got it! so a +5kg PR and almost a bodyweight c&j for me today. not bad finished the workout with 3x3 92.5kg front squats. now im gonna eat a whole cow! | ||
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Zafrumi
Switzerland1272 Posts
On September 14 2011 16:29 Risen wrote: Well I don't want to get strong. I just want to get lean again, so starting today I went with my sister to the gym. I'm actually kind of impressed how well I hung in there. Guess those all-day wrestling practices in the Vegas heat stamped a drive in the back of my head. Regardless, I'm very out of shape, and I know it. Made 5000 strides today on the elliptical in 39 minutes at resistance 5 all the way through. My goal was 5000 in 40 and I do math in my head during workouts to not focus on fatigue. Noticed that around 25 minutes in I was a good 120 strides back from where I should be so I jumped from 130ish s/m to around 140-150 the rest of the way. I feel like I could have pushed myself harder but I was dropping buckets of sweat and didn't want to overdo it on my first day back into it. The TL H&F thread has been a huge help getting motivation. Again, I don't want to bulk up so much as I don't want to be fat. I'm 6'2" and just hit 180 so I decided enough was enough. Maybe in the future I'll look into bulking up. Kind of a post without a goal, but I wanted to be self-indulgent and make a post logging where I started. 5000 in 39, new goal is 6000 in 40. Edit: Spoke to soon. My callllllveeeessss AHHHHHHHHHHHHHHHHHHHH whats your diet look like? and you know, you can lift weights without becoming huge  if you eat less than your BMR, all that lifting will do is give you a nice athletic body shape. but if you wanna stick to cardio for now thats fine. | ||
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Corrik
United States1416 Posts
I am tempted to try a regiment along with the community as support, but I'm honestly unsure I could do the necessary work. Most of the reason I lost so much weight has been since I took a new job which I physically do stuff all day, and that job can sometimes take up 72 hours a week of my time. I could obviously cut out a ton of calories by eliminating pop and gatorade from my diet. (About 1000 a day) But, I don't eat very much either, so I would be cutting out most of my calories by just eliminating those sources. I do have a lot of muscle to fall back on as I went to the gym every single day in high school and my first 2 years of college, and that muscle hasn't completely gone away... It's just covered by fat in most places. Bleh. Besides the obvious cutting out the fluids and switching to water, what do you guys recommend I do as far as weight loss. Lifting or just focusing on nutrition? Both? I went on a diet in January (when I started my new job) where I drank only water and ate a meal of rice/some protein a day. I generally didn't see any results. When I went off the diet, I lost 24 pounds from March to July (maintained since) by just eating how I normally used to.with the addition of my new work. Do you feel work is providing enough exercise and nutrition is the key? Long Post I know... TLDR: Looking for recommendations, and trying to see if something I could practically pull off. | ||
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Ludrik
Australia523 Posts
I definitely suggest some form of exercise on top of your work as well. How active are you in this job? Is it a lot of heavy manual labour, or just more extended activity? | ||
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Corrik
United States1416 Posts
On September 14 2011 19:26 Ludrik wrote: Weight loss is 80% nutrition so just focus on eating better foods and smaller portions. Try and limit yourself to just eating meat and vegetables if you can. I definitely suggest some form of exercise on top of your work as well. How active are you in this job? Is it a lot of heavy manual labour, or just more extended activity? It can be heavy manual labor, and is a lot of the time. Others, it might be just extended activity. It depends on the products we are making that day. It's basically hard to predict. | ||
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Energies
Australia3225 Posts
This is how it has looked so far. Wed 7/09 Front Squat Squat Bench Row Sat 10/09 Front Squat Squat Clean & Press Seated Row Sun 11/09 Deadlift Powerclean Weighted Chins Tues 13/09 Powerclean Bench Arms - Misc Wed 15/09 Front Squat Squat Clean & press Seated Row To be perfectly honest, I pretty much listen to my body on each day and decide whether I have it in me to go up in say press or bench or deads or squat and I base my workout around that. Any thoughts? | ||
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Logros
Netherlands9913 Posts
 Squat 3x80kg, 5x72.5kg, 6x65kg I'm finally making some progress on the squat. I've just started trying out reverse pyramid and I like it more than 3x5 so far. The extra work I'm doing on my hams/glutes is also helping I think as that is one of my weak points. RDL 2x10 80kg, 1x10 60kg Lowered the weight a bit on the last set and focussed on going down as far as possible and really feeling the stretch. Good morning 3x10 40kg Some light shoulder work. Side raises went fine but with pressing I still have to be careful and used a 3kg dumbbell. 3x15 Decline sit-ups supersetted with 3x10 Hanging leg raise | ||
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Aerakin
185 Posts
On September 14 2011 21:10 Logros wrote: Good workout today, also had 10g pure BCAA before training for the first time and damn that stuff tastes bad It's the Leucine. It's always the Leucine. Crystal Light makes it consumable pretty easily, though ^^ | ||
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eshlow
United States5210 Posts
On September 14 2011 11:35 Catch wrote: I'm not too sure personally but... He states that hyper extension/extension is only two of eight different, yet the strongest joint action is extension/hyperextension. That still leaves the other actions, though. Olympic sprinters reportedly had the best glute activation of the group, yet doesn't mention Olympic lift(ers), which is a bit odd since he includes bodybuilders/powerlifters. Deadlifts and squats involve hip extension do they not? So would those not be included in that list? If powerlifters have "underdeveloped" (by this guys standards) glutes in these exercises, I'd reckon that so do olympic lifters. Regardless, this is a bit beyond my scope. I don't know nearly enough about either subject and would just say to use your own judgement :D Or ask a more knowledgeable person. Note: He also has stated the glutes are the "best lower-back sparring muscle" since they take up the slack. Edit: + Show Spoiler + Try this, leads to the forum on Tnation where he responds personally to the messages. It hasn't been posted in for like three years, but hey PM him if that doesn't work :D lol @Lemon: Happy birthdaaaaaaaaaaaaaaaay :D And Froadac, update us with your diet as much as you want, as long as you ain't making excuses! Yes, all of the lower body compounds hit the glutes pretty hard. I tihnk in the article (I haven't reread it in a while) he was going for mostly exercises that target the glutes specifically and exclude other muscle groups. | ||
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Zafrumi
Switzerland1272 Posts
On September 14 2011 21:10 Logros wrote: Good workout today, also had 10g pure BCAA before training for the first time and damn that stuff tastes bad Squat 3x80kg, 5x72.5kg, 6x65kg I'm finally making some progress on the squat. I've just started trying out reverse pyramid and I like it more than 3x5 so far. The extra work I'm doing on my hams/glutes is also helping I think as that is one of my weak points. RDL 2x10 80kg, 1x10 60kg Lowered the weight a bit on the last set and focussed on going down as far as possible and really feeling the stretch. Good morning 3x10 40kg Some light shoulder work. Side raises went fine but with pressing I still have to be careful and used a 3kg dumbbell. 3x15 Decline sit-ups supersetted with 3x10 Hanging leg raise purple wraath from controlled labs has pretty tastey stuff. well, maybe not tastey, but tolerable grats on your progress keep it up! | ||
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eshlow
United States5210 Posts
On September 14 2011 16:29 Risen wrote: Well I don't want to get strong. I just want to get lean again, so starting today I went with my sister to the gym. I'm actually kind of impressed how well I hung in there. Guess those all-day wrestling practices in the Vegas heat stamped a drive in the back of my head. Regardless, I'm very out of shape, and I know it. Made 5000 strides today on the elliptical in 39 minutes at resistance 5 all the way through. My goal was 5000 in 40 and I do math in my head during workouts to not focus on fatigue. Noticed that around 25 minutes in I was a good 120 strides back from where I should be so I jumped from 130ish s/m to around 140-150 the rest of the way. I feel like I could have pushed myself harder but I was dropping buckets of sweat and didn't want to overdo it on my first day back into it. The TL H&F thread has been a huge help getting motivation. Again, I don't want to bulk up so much as I don't want to be fat. I'm 6'2" and just hit 180 so I decided enough was enough. Maybe in the future I'll look into bulking up. Kind of a post without a goal, but I wanted to be self-indulgent and make a post logging where I started. 5000 in 39, new goal is 6000 in 40. Edit: Spoke to soon. My callllllveeeessss AHHHHHHHHHHHHHHHHHHHH As stated, diet is the most important factor in losing weight. However, changing body comp weights are going to be more effective than doing cardio and such. | ||
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eshlow
United States5210 Posts
On September 14 2011 19:09 Corrik wrote: I recently lost 24 lbs which would be awesome if I hadn't gained about 86 from my optimal weight over the past 4 years. I am tempted to try a regiment along with the community as support, but I'm honestly unsure I could do the necessary work. Most of the reason I lost so much weight has been since I took a new job which I physically do stuff all day, and that job can sometimes take up 72 hours a week of my time. I could obviously cut out a ton of calories by eliminating pop and gatorade from my diet. (About 1000 a day) But, I don't eat very much either, so I would be cutting out most of my calories by just eliminating those sources. I do have a lot of muscle to fall back on as I went to the gym every single day in high school and my first 2 years of college, and that muscle hasn't completely gone away... It's just covered by fat in most places. Bleh. Besides the obvious cutting out the fluids and switching to water, what do you guys recommend I do as far as weight loss. Lifting or just focusing on nutrition? Both? I went on a diet in January (when I started my new job) where I drank only water and ate a meal of rice/some protein a day. I generally didn't see any results. When I went off the diet, I lost 24 pounds from March to July (maintained since) by just eating how I normally used to.with the addition of my new work. Do you feel work is providing enough exercise and nutrition is the key? Long Post I know... TLDR: Looking for recommendations, and trying to see if something I could practically pull off. Paleo + weight lifting is generally a good idea. | ||
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Zafrumi
Switzerland1272 Posts
On September 14 2011 21:08 Energies wrote: I've been spreadsheeting my workouts and I had a proper look at it tonight, I don't follow SS or 5x5 but I do pyramid my sets up and stick to 5 reps until I get to a weight where I fail. This is how it has looked so far. Wed 7/09 Front Squat Squat Bench Row Sat 10/09 Front Squat Squat Clean & Press Seated Row Sun 11/09 Deadlift Powerclean Weighted Chins Tues 11/09 Powerclean Bench Arms - Misc Wed 15/09 Front Squat Squat Clean & press Seated Row To be perfectly honest, I pretty much listen to my body on each day and decide whether I have it in me to go up in say press or bench or deads or squat and I base my workout around that. Any thoughts? are you doing a specific program? or do you throw your workouts together yourself? my thoughts: - wouldnt do chin-ups and deadlifts on the same day. you will probably get more out of your chin ups if they arent done after deadlifting. - maybe dont deadlift first. I always feel very tired after heavy deadlifting so I think its a good idea to put it at the end of the workout. but if it works for you, why not. - i'm not so sure about fs and bs on the same day. maybe you can add a squat to every workout (you didnt squat on 11/09 and 13/09) but just do either fs OR bs. anyway, i'm by no means an expert. just some thoughts I had - take it or leave it | ||
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