On November 15 2011 00:21 KT s0ng wrote: I have been working on getting fit for a while, I am feeling too lazy to play SC2 so I will post my stuff. I'm not very knowledgable or prepared in all honesty.
KT s0ng/Ben Age: 23 || Height: 181cm || Weight: Now 93kg, before 120+kg Starting Date: May 2011 || Goal Date: July 2012, when I go home or stay in Korea for another year. Weight goals -- I started at 120+ with no goals (obviously), just to lose anything. Now I'm 93kg, my current goal is 85kg by Christmas, but I plan to be as lean as I can before July 2012. In the 70s. Training goals -- Go to the gym everyday and a rest day on Sunday. I've been doing this for three months or so. I jog for 40 minutes, cycle for 20 and then simple benchpresses to remove the manboobs. I do some situps in the morning before work. I have no strength at all thanks to years of inactivity. Once I lose more weight, I want to maintain fitness and work on strength. Nutrition goals -- I'm pretty sure anyone with an idea about nutrition would call me an idiot and I probably am. I eat generally eat one big meal for brunch (Korean teachers have a weird lifestyle/sleeping pattern, I wake up at 12), a kimchi chiggae (cabbage soup with beef and rice) or rice and vegetables. At night I will eat a yoghurt or some cereal. Sometimes I will eat a steak with vegetables if I feel weak. I don't eat or drink sugar, I don't eat fast food, and I try not to drink but it's hard to avoid. I eat lots more fruit now, oranges and bananas, which I'm really happy about. I eat no fibre though, which is an issue for you no what, something I need to sort out. Misc goals -- My main goal is to never have to worry about weight or being fat again.
If anyone has ideas for removing backfat/manboobs I would certainly appreciate it
"simple benchpresses to remove the manboobs" sounds like you're trying to target fat- it doesn't work that way. To get rid of the fat, you need to lower your overall bodyfat~
It sounds like you have the motivation, which is AWESOME and you have the hardest part out of the way. I think some of us would have some problems with your program though. Are you literally *only* doing what you said? Jog, cycle, bench for 6 days a week? Plus situps?
Kimchi is good, rice and vegetables good, yoghurt and cereal not so much. I get the impression that cereal is only part of a balanced breakfast in their marketing Steak and vegetables much better.
Anyways it sounds like you have a good headstart, since I think the average person is just not motivated enough to exercise, and a lot of people tend to have a lot more sugar than they think they do (sodas, fast food ) I'm sure a ton of us here will recommend changing your program to something like SS- it's much more efficient than what you're doing.
Hi! Thanks for answering. On the first point, I'm honestly glad. That is to say, you don't target fat, you simply burn it everywhere doing exercise? It seems like the weight I am/was losing was uneven in certain places, and I thought I was "doing it wrong". I honestly don't like fighting over the weight machines with everyone else so if I should just proceed exercising generally , I'm happy with that.
As for my 'program' (I'm a complete noob), this is what I do. Is it the time spent or the activities? I have about 1 hour in the gym each day to spend during the week and as much as I want at weekends. Honestly, jogging etc seemed/seems to do the job so I just carried on. So I guess it can be a lot more efficient, huh :D? I would be all for increasing efficiency as long as it isn't too stress inducing :p I'm a bit of a socially awkward penguin when it comes to the gym.
Diet wise, I only eat cereal maybe once every few weeks in all honesty, like bran flakes. I know they're rubbish, that's just sheer laziness on my part. I started having some milk/yoghurt recently after I have a naive (?) panic over teeth/bones, when I realised I'd had no calcium in like two months. I guess this is why you should research like a sophisticated human being.
I will search for SS. Ty!
EDIT: I read a little about SS. Would this sort of routine be more efficient for losing weight? I would say that strength is my second priority.
I would try SS or SL(detailed in OP). lifting weights is really awesome for working out because not only does it increase your strength as well as fitness, you get really good feedback for motivation. I am so much more motivated to get to the gym for workouts because I know I will be increasing the weights every workout. you can keep jogging on off-days(although it might slow down your gains, but probably only once you start lifting much heavier). i would probably just cut the cycling and sit-ups tbh.
*edit SS will change your body comp(muscle over fat). diet is the most determining factor for overall weight. at first I was losing weight, but now ive stopped losing as much weight(cause ive been cheating abit more on my diet >_<) but my weight line has still gone down, so all in all Im fine with not losing weight as long as I look more fit and am more fit for that matter.
On November 15 2011 00:21 KT s0ng wrote: I have been working on getting fit for a while, I am feeling too lazy to play SC2 so I will post my stuff. I'm not very knowledgable or prepared in all honesty.
KT s0ng/Ben Age: 23 || Height: 181cm || Weight: Now 93kg, before 120+kg Starting Date: May 2011 || Goal Date: July 2012, when I go home or stay in Korea for another year. Weight goals -- I started at 120+ with no goals (obviously), just to lose anything. Now I'm 93kg, my current goal is 85kg by Christmas, but I plan to be as lean as I can before July 2012. In the 70s. Training goals -- Go to the gym everyday and a rest day on Sunday. I've been doing this for three months or so. I jog for 40 minutes, cycle for 20 and then simple benchpresses to remove the manboobs. I do some situps in the morning before work. I have no strength at all thanks to years of inactivity. Once I lose more weight, I want to maintain fitness and work on strength. Nutrition goals -- I'm pretty sure anyone with an idea about nutrition would call me an idiot and I probably am. I eat generally eat one big meal for brunch (Korean teachers have a weird lifestyle/sleeping pattern, I wake up at 12), a kimchi chiggae (cabbage soup with beef and rice) or rice and vegetables. At night I will eat a yoghurt or some cereal. Sometimes I will eat a steak with vegetables if I feel weak. I don't eat or drink sugar, I don't eat fast food, and I try not to drink but it's hard to avoid. I eat lots more fruit now, oranges and bananas, which I'm really happy about. I eat no fibre though, which is an issue for you no what, something I need to sort out. Misc goals -- My main goal is to never have to worry about weight or being fat again.
If anyone has ideas for removing backfat/manboobs I would certainly appreciate it
"simple benchpresses to remove the manboobs" sounds like you're trying to target fat- it doesn't work that way. To get rid of the fat, you need to lower your overall bodyfat~
It sounds like you have the motivation, which is AWESOME and you have the hardest part out of the way. I think some of us would have some problems with your program though. Are you literally *only* doing what you said? Jog, cycle, bench for 6 days a week? Plus situps?
Kimchi is good, rice and vegetables good, yoghurt and cereal not so much. I get the impression that cereal is only part of a balanced breakfast in their marketing Steak and vegetables much better.
Anyways it sounds like you have a good headstart, since I think the average person is just not motivated enough to exercise, and a lot of people tend to have a lot more sugar than they think they do (sodas, fast food ) I'm sure a ton of us here will recommend changing your program to something like SS- it's much more efficient than what you're doing.
Hi! Thanks for answering. On the first point, I'm honestly glad. That is to say, you don't target fat, you simply burn it everywhere doing exercise? It seems like the weight I am/was losing was uneven in certain places, and I thought I was "doing it wrong". I honestly don't like fighting over the weight machines with everyone else so if I should just proceed exercising generally , I'm happy with that.
As for my 'program' (I'm a complete noob), this is what I do. Is it the time spent or the activities? I have about 1 hour in the gym each day to spend during the week and as much as I want at weekends. Honestly, jogging etc seemed/seems to do the job so I just carried on. So I guess it can be a lot more efficient, huh :D? I would be all for increasing efficiency as long as it isn't too stress inducing :p I'm a bit of a socially awkward penguin when it comes to the gym.
Diet wise, I only eat cereal maybe once every few weeks in all honesty, like bran flakes. I know they're rubbish, that's just sheer laziness on my part. I started having some milk/yoghurt recently after I have a naive (?) panic over teeth/bones, when I realised I'd had no calcium in like two months. I guess this is why you should research like a sophisticated human being.
I will search for SS. Ty!
EDIT: I read a little about SS. Would this sort of routine be more efficient for losing weight? I would say that strength is my second priority.
SS would be a good program to start with yeah. It only requires max 1 hour 3x a week and it will help you a lot more than just benching all the time. This will also give you more time to do some cardio if you want to speed up the weight loss. The main thing that's gonna help you lose weight is proper nutrition though. I'd take a look at http://www.leangains.com/2010/04/leangains-guide.html , if it is possible for you to follow such a schedule with your meals it's a great way to lose fat.
On November 15 2011 00:21 KT s0ng wrote: I have been working on getting fit for a while, I am feeling too lazy to play SC2 so I will post my stuff. I'm not very knowledgable or prepared in all honesty.
KT s0ng/Ben Age: 23 || Height: 181cm || Weight: Now 93kg, before 120+kg Starting Date: May 2011 || Goal Date: July 2012, when I go home or stay in Korea for another year. Weight goals -- I started at 120+ with no goals (obviously), just to lose anything. Now I'm 93kg, my current goal is 85kg by Christmas, but I plan to be as lean as I can before July 2012. In the 70s. Training goals -- Go to the gym everyday and a rest day on Sunday. I've been doing this for three months or so. I jog for 40 minutes, cycle for 20 and then simple benchpresses to remove the manboobs. I do some situps in the morning before work. I have no strength at all thanks to years of inactivity. Once I lose more weight, I want to maintain fitness and work on strength. Nutrition goals -- I'm pretty sure anyone with an idea about nutrition would call me an idiot and I probably am. I eat generally eat one big meal for brunch (Korean teachers have a weird lifestyle/sleeping pattern, I wake up at 12), a kimchi chiggae (cabbage soup with beef and rice) or rice and vegetables. At night I will eat a yoghurt or some cereal. Sometimes I will eat a steak with vegetables if I feel weak. I don't eat or drink sugar, I don't eat fast food, and I try not to drink but it's hard to avoid. I eat lots more fruit now, oranges and bananas, which I'm really happy about. I eat no fibre though, which is an issue for you no what, something I need to sort out. Misc goals -- My main goal is to never have to worry about weight or being fat again.
If anyone has ideas for removing backfat/manboobs I would certainly appreciate it
"simple benchpresses to remove the manboobs" sounds like you're trying to target fat- it doesn't work that way. To get rid of the fat, you need to lower your overall bodyfat~
It sounds like you have the motivation, which is AWESOME and you have the hardest part out of the way. I think some of us would have some problems with your program though. Are you literally *only* doing what you said? Jog, cycle, bench for 6 days a week? Plus situps?
Kimchi is good, rice and vegetables good, yoghurt and cereal not so much. I get the impression that cereal is only part of a balanced breakfast in their marketing Steak and vegetables much better.
Anyways it sounds like you have a good headstart, since I think the average person is just not motivated enough to exercise, and a lot of people tend to have a lot more sugar than they think they do (sodas, fast food ) I'm sure a ton of us here will recommend changing your program to something like SS- it's much more efficient than what you're doing.
Hi! Thanks for answering. On the first point, I'm honestly glad. That is to say, you don't target fat, you simply burn it everywhere doing exercise? It seems like the weight I am/was losing was uneven in certain places, and I thought I was "doing it wrong". I honestly don't like fighting over the weight machines with everyone else so if I should just proceed exercising generally , I'm happy with that.
As for my 'program' (I'm a complete noob), this is what I do. Is it the time spent or the activities? I have about 1 hour in the gym each day to spend during the week and as much as I want at weekends. Honestly, jogging etc seemed/seems to do the job so I just carried on. So I guess it can be a lot more efficient, huh :D? I would be all for increasing efficiency as long as it isn't too stress inducing :p I'm a bit of a socially awkward penguin when it comes to the gym.
Diet wise, I only eat cereal maybe once every few weeks in all honesty, like bran flakes. I know they're rubbish, that's just sheer laziness on my part. I started having some milk/yoghurt recently after I have a naive (?) panic over teeth/bones, when I realised I'd had no calcium in like two months. I guess this is why you should research like a sophisticated human being.
I will search for SS. Ty!
EDIT: I read a little about SS. Would this sort of routine be more efficient for losing weight? I would say that strength is my second priority.
Lifting heavy is generally more efficient for losing weight than cardio, which I believe is contrary to popular belief. What everyone has said is good, although I personally wouldn't advocate leangains to an absolute beginner. It still is a great place to check out though, because he backs up all of his nutrition/exercise arguments with studies.
While it's true that SS is targeted more towards skinny kids who want to get big/athletic, it all comes down to how you eat. Also having more muscle makes your body burn fat more efficiently (<-correct me if I'm wrong anyone)
On November 14 2011 21:15 FFGenerations wrote: well it will make for a fun video blog when you suddenly come on all limp and frothing at the mouth
i have a question/reassurance (not quite as big a deal as frodacs issue):
i ate pretty shitty last 1-2 days and went to work yesterday then got home exhausted then i didnt sleep at all for the night (reading stuff -_- ), and went to gym this morning (rather than sleeping and skipping today, since gym would be closed by the time i woke up)
it was squat/bench/dead day i done squat 60kg 3x5, 55kg ~2x5, 50kg ~1x5 (form/etc) then i super-failed my bench (meant to try 67.5kg, instead done 1x4 and 1x3 65kg (with a spotter), massive fatigue set in and zero stability)
i decided at that point that i was spent (no sleep remember), and stopped. i wondered if i should try to bench like 60kg 3x5 but decided i would hurt my back and there was no way id do deadlifts afterwards anyway
so i done this other job and came home and about to pass out on the keyboard completely delirious.
what would you do now in this situation?
Poll: next move? (SS)
rest tomorrow, then do sq/ohp/pc workout (2)
67%
rest tomorrow, then repeat workout (1)
33%
go again tomorrow, but v light squats (0)
0%
3 total votes
Your vote: next move? (SS)
(Vote): go again tomorrow, but v light squats (Vote): rest tomorrow, then repeat workout (Vote): rest tomorrow, then do sq/ohp/pc workout
you did good by recognizing that you couldnt do a decent workout today and went home. if you are too busy this week then it's no problem to skip exercising for a week. Leangains guy says that lots of people reach PR when they take unscheduled breaks and that it helps your body.
crawler: 1) make sure u are leaning right back in ur squat (knees BACK over your heels and not forward), this will activate ur legs slightly differently (u will feel it). just try and make sure uv been leaning back on your heels enough 2) you could possibly try changing your grip on bench press to activate your pecs a bit more (or vica versa to activate ur triceps slightly more) incase something is lagging, just an idea 3) re-do your calorie count and make sure you're eating enough kcals rather than super-low kcal protein food
writing this coz today i wasnt leaning back enough in my squat and realised i didnt know how long id been doing that for - its really easy to forget a certain aspect like this. ur so focused on certain aspects like grip/abs/depth/pushing out with ur feet/blah that its easy to forget one of them.
On November 15 2011 00:21 KT s0ng wrote: I have been working on getting fit for a while, I am feeling too lazy to play SC2 so I will post my stuff. I'm not very knowledgable or prepared in all honesty.
KT s0ng/Ben Age: 23 || Height: 181cm || Weight: Now 93kg, before 120+kg Starting Date: May 2011 || Goal Date: July 2012, when I go home or stay in Korea for another year. Weight goals -- I started at 120+ with no goals (obviously), just to lose anything. Now I'm 93kg, my current goal is 85kg by Christmas, but I plan to be as lean as I can before July 2012. In the 70s. Training goals -- Go to the gym everyday and a rest day on Sunday. I've been doing this for three months or so. I jog for 40 minutes, cycle for 20 and then simple benchpresses to remove the manboobs. I do some situps in the morning before work. I have no strength at all thanks to years of inactivity. Once I lose more weight, I want to maintain fitness and work on strength. Nutrition goals -- I'm pretty sure anyone with an idea about nutrition would call me an idiot and I probably am. I eat generally eat one big meal for brunch (Korean teachers have a weird lifestyle/sleeping pattern, I wake up at 12), a kimchi chiggae (cabbage soup with beef and rice) or rice and vegetables. At night I will eat a yoghurt or some cereal. Sometimes I will eat a steak with vegetables if I feel weak. I don't eat or drink sugar, I don't eat fast food, and I try not to drink but it's hard to avoid. I eat lots more fruit now, oranges and bananas, which I'm really happy about. I eat no fibre though, which is an issue for you no what, something I need to sort out. Misc goals -- My main goal is to never have to worry about weight or being fat again.
If anyone has ideas for removing backfat/manboobs I would certainly appreciate it
"simple benchpresses to remove the manboobs" sounds like you're trying to target fat- it doesn't work that way. To get rid of the fat, you need to lower your overall bodyfat~
It sounds like you have the motivation, which is AWESOME and you have the hardest part out of the way. I think some of us would have some problems with your program though. Are you literally *only* doing what you said? Jog, cycle, bench for 6 days a week? Plus situps?
Kimchi is good, rice and vegetables good, yoghurt and cereal not so much. I get the impression that cereal is only part of a balanced breakfast in their marketing Steak and vegetables much better.
Anyways it sounds like you have a good headstart, since I think the average person is just not motivated enough to exercise, and a lot of people tend to have a lot more sugar than they think they do (sodas, fast food ) I'm sure a ton of us here will recommend changing your program to something like SS- it's much more efficient than what you're doing.
Hi! Thanks for answering. On the first point, I'm honestly glad. That is to say, you don't target fat, you simply burn it everywhere doing exercise? It seems like the weight I am/was losing was uneven in certain places, and I thought I was "doing it wrong". I honestly don't like fighting over the weight machines with everyone else so if I should just proceed exercising generally , I'm happy with that.
As for my 'program' (I'm a complete noob), this is what I do. Is it the time spent or the activities? I have about 1 hour in the gym each day to spend during the week and as much as I want at weekends. Honestly, jogging etc seemed/seems to do the job so I just carried on. So I guess it can be a lot more efficient, huh :D? I would be all for increasing efficiency as long as it isn't too stress inducing :p I'm a bit of a socially awkward penguin when it comes to the gym.
Diet wise, I only eat cereal maybe once every few weeks in all honesty, like bran flakes. I know they're rubbish, that's just sheer laziness on my part. I started having some milk/yoghurt recently after I have a naive (?) panic over teeth/bones, when I realised I'd had no calcium in like two months. I guess this is why you should research like a sophisticated human being.
I will search for SS. Ty!
EDIT: I read a little about SS. Would this sort of routine be more efficient for losing weight? I would say that strength is my second priority.
Also having more muscle makes your body burn fat more efficiently (<-correct me if I'm wrong anyone)
Also having more muscle makes your body burn fat more efficiently (<-correct me if I'm wrong anyone)
Sounds like broscience.
I would like to read a study about that I googled it a bit and came across the following article. He doesn't mention a study to debunk the myth, but he mentions some researcher.
well the more muscles you have, the higher your BMR is. so your body burns more calories if you have a lot of muscles. that much at least I think is true.
On November 15 2011 04:56 FFGenerations wrote: 1) make sure u are leaning right back in ur squat (knees BACK over your heels and not forward), this will activate ur legs slightly differently (u will feel it). just try and make sure uv been leaning back on your heels enough
http://imgur.com/JOK7T like this? o.O How is it even possible? But I agree that my squat really needs some help, I do all 25 squats ( 5x5 ) every time differently, trying to adjust myself but just can't find that right method.
not that extreme. just make sure the weight stays on your heels all the time. knees coming forward isnt bad as long as the weight is on the heels and not on the toes.
On November 15 2011 04:56 FFGenerations wrote: 1) make sure u are leaning right back in ur squat (knees BACK over your heels and not forward), this will activate ur legs slightly differently (u will feel it). just try and make sure uv been leaning back on your heels enough
http://imgur.com/JOK7T like this? o.O How is it even possible? But I agree that my squat really needs some help, I do all 25 squats ( 5x5 ) every time differently, trying to adjust myself but just can't find that right method.
http://www.bodybuilding.com/fun/tya4bbig.jpg <--- pic is not entirely from the side, but you get the idea. The bar stays above the MIDDLE of your foot, which means that the weight stays on the middle of your foot. You can't do stupid stuff with your knees as long as the bar is plumb on the middle of the foot. Would love to see a deeper squat, but he's wearing running shoes so what do I expect.
Can anybody recommend me some chalk to order online? I know how much the fitness industry is bullshit (all of it), so I'm hesitant to buy anything without a recommendation.
Maxed out my bench too since i couldnt CJ/snatch to save my life after that lift, still putting up around 275 (close miss at 285) even though i havent benched consistently in a year (when i started oly lifting)
On November 15 2011 08:39 APurpleCow wrote: Can anybody recommend me some chalk to order online? I know how much the fitness industry is bullshit (all of it), so I'm hesitant to buy anything without a recommendation.
Maxed out my bench too since i couldnt CJ/snatch to save my life after that lift, still putting up around 275 (close miss at 285) even though i havent benched consistently in a year (when i started oly lifting)
aw man! Great stuff. But I feel you could've done that 535 if you've only kept pulling.
EPT
Steak and vegetables much better.
with 20 pounds/9kg 
