On January 12 2013 21:47 Osmoses wrote: I'm gonna look into monster walks and I'm gonna foamroll more consistently. In the meantime, how do I stretch my hip flexors if I don't wanna put any weight on my knee, as such;
Do this, but in stead of having the knee on the ground, have it on your bed. The bed is nice and soft so your knee should be fine.
On January 12 2013 21:47 Osmoses wrote: I'm gonna look into monster walks and I'm gonna foamroll more consistently. In the meantime, how do I stretch my hip flexors if I don't wanna put any weight on my knee, as such;
Do this, but in stead of having the knee on the ground, have it on your bed. The bed is nice and soft so your knee should be fine.
Or leg on a coach, with the back leg up so the quad is on stretch
mcmartini Age: 24 || Height: 186cm || Weight: 101kg Starting Date: 14/01/2013 || Goal Date:22/09/2013 Weight goals -- Want to lost some fat get back down to around 85kg after some strength training Training goals -- Squat: 120kg/175kg || Bench: 75kg/100kg || OHP: 40kg/60kg || Chin: 3x5 /3x5 +10kg || Deadlift: 125kg/200kg Running: 1km/5min and I want 5km/30mins Nutrition goals -- Had a months holiday in Canada/South Korea and lost some strength while away, want to get back to healthy eating, no carbs at dinner. My partner and I are trying to go Organic and stay away from all the processed crap. Misc/stress goals -- My job is going well now and before going on holiday discussion on going full time/pay rise were passed along to me, start at work tomorrow so hopefully an update is on the way. My sleeping is much better than it was this time last year, 7-8hrs a night. Hitting the gym 13/14 days a week Keep stress low even though sometimes work can be high stress and I'm interested in looking into thinking more positively.
According to fitday I have calorie requirements of 3.5k daily due to cycling to and from work and mainly working on my feet doing intermittent physical activity. This seems insanely high to me, I do a bit of snacking from time to time but I don't believe I possibly could have been consuming that many calories daily in a long time. There was a while six months ago where I subsisted on vast amounts of take away pizza and obviously Christmas just happened but I think on the average day at the moment I'm on around 1200 in meals and maybe another 800 in snacks, although on some days that's a zero. Maybe due to poor tracking of my weight I'm doing shit right at the moment but then lost all my gains over Christmas but it just doesn't seem to add up.
On January 14 2013 02:02 KwarK wrote: According to fitday I have calorie requirements of 3.5k daily due to cycling to and from work and mainly working on my feet doing intermittent physical activity. This seems insanely high to me, I do a bit of snacking from time to time but I don't believe I possibly could have been consuming that many calories daily in a long time. There was a while six months ago where I subsisted on vast amounts of take away pizza and obviously Christmas just happened but I think on the average day at the moment I'm on around 1200 in meals and maybe another 800 in snacks, although on some days that's a zero. Maybe due to poor tracking of my weight I'm doing shit right at the moment but then lost all my gains over Christmas but it just doesn't seem to add up.
Are you looking to lose weight or maintain? 3.5k seems very high unless when you cycle you sprint like a motherfucker for 10 minutes. Have you tried a food diary? I did one on excel for a while and realised that actually my average daily eating involves a lot more calories than I would normally have anticipated. It's a pain but it does get the job done. Hitting a ratio of like 35:35:30 in terms of protein:carbs:fat distribution.
If your goal is weight loss 2.7k cals + cycling every day and going to the gym like 2-3 times a week would probably hit the spot. Also the type of food you consume has effects on your system that do go beyond the calories. Eshlow puts loads of work into nutrition information to explain it. I find bread is the biggest perpetrator. Diet coke as well, it affects your insulin levels negatively.
Most people underestimate their calorie intake throughout the day, that is a pretty universal and well documented fact, guessing is not even close to accurate normally. A food diary is the only way to go to make sure what your intake and needs really are. I don't know much about how you look. If you're a sportive 90kg guy, 3500 is probably about right. If you are closer to like 75kg or so, there needs to be a lot of cycling to get to that number.
Snatch work from yesterday, really liking the pull with my feet close together. Doesn't feel as strong off the ground but the rest of it feels awesome. Feels effortless getting under the bar and jumping backwards
Goals Weight goals -- Reach at least 65 kg steadily by increasing muscular mass, preferably ~70 kg. Training goals -- 4000m in the Cooper test. Keep practicing machine dance gaming whenever possible. Nutrition goals -- Eat healthy in general. Continue not using supplements. Sleep goals -- Try to maintain a proper sleeping rhythm, instead of going from no sleep at all to 12 hours the next, and from a proper 10PM-6AM to a 6AM-2PM. Misc/stress goals -- Keep working to make my life how I find it satisfying. Do things I enjoy.
On January 14 2013 07:46 Cephiro wrote: Cephiro Age: 19 || Height: 176 cm / 5'10" || Weight: 63 kg / 138 lbs Starting Date: 01/01/13 || Goal Date: 01/01/14
Goals Weight goals -- Reach at least 65 kg steadily by increasing muscular mass, preferably ~70 kg. Keeping body fat < 5% Training goals -- 4000m in the Cooper test. Keep practicing machine dance gaming whenever possible. Nutrition goals -- Eat healthy in general. Continue not using supplements. Sleep goals -- Try to maintain a proper sleeping rhythm, instead of going from no sleep at all to 12 hours the next, and from a proper 10PM-6AM to a 6AM-2PM. Misc/stress goals -- Keep working to make my life how I find it satisfying. Do things I enjoy.
If you were under 5% body fat, you would likely be in a hospital right now. Professional body builders compete between 5 and 6% bodyfat, and those levels are not healthy to maintain for more than a day or two at a time.
On January 14 2013 07:46 Cephiro wrote: Cephiro Age: 19 || Height: 176 cm / 5'10" || Weight: 63 kg / 138 lbs Starting Date: 01/01/13 || Goal Date: 01/01/14
Goals Weight goals -- Reach at least 65 kg steadily by increasing muscular mass, preferably ~70 kg. Keeping body fat < 5% Training goals -- 4000m in the Cooper test. Keep practicing machine dance gaming whenever possible. Nutrition goals -- Eat healthy in general. Continue not using supplements. Sleep goals -- Try to maintain a proper sleeping rhythm, instead of going from no sleep at all to 12 hours the next, and from a proper 10PM-6AM to a 6AM-2PM. Misc/stress goals -- Keep working to make my life how I find it satisfying. Do things I enjoy.
If you were under 5% body fat, you would likely be in a hospital right now. Professional body builders compete between 5 and 6% bodyfat, and those levels are not healthy to maintain for more than a day or two at a time.
On January 14 2013 07:46 Cephiro wrote: Cephiro Age: 19 || Height: 176 cm / 5'10" || Weight: 63 kg / 138 lbs Starting Date: 01/01/13 || Goal Date: 01/01/14
Goals Weight goals -- Reach at least 65 kg steadily by increasing muscular mass, preferably ~70 kg. Keeping body fat < 5% Training goals -- 4000m in the Cooper test. Keep practicing machine dance gaming whenever possible. Nutrition goals -- Eat healthy in general. Continue not using supplements. Sleep goals -- Try to maintain a proper sleeping rhythm, instead of going from no sleep at all to 12 hours the next, and from a proper 10PM-6AM to a 6AM-2PM. Misc/stress goals -- Keep working to make my life how I find it satisfying. Do things I enjoy.
If you were under 5% body fat, you would likely be in a hospital right now. Professional body builders compete between 5 and 6% bodyfat, and those levels are not healthy to maintain for more than a day or two at a time.
On January 14 2013 07:46 Cephiro wrote: Cephiro Age: 19 || Height: 176 cm / 5'10" || Weight: 63 kg / 138 lbs Starting Date: 01/01/13 || Goal Date: 01/01/14
Goals Weight goals -- Reach at least 65 kg steadily by increasing muscular mass, preferably ~70 kg. Keeping body fat < 5% Training goals -- 4000m in the Cooper test. Keep practicing machine dance gaming whenever possible. Nutrition goals -- Eat healthy in general. Continue not using supplements. Sleep goals -- Try to maintain a proper sleeping rhythm, instead of going from no sleep at all to 12 hours the next, and from a proper 10PM-6AM to a 6AM-2PM. Misc/stress goals -- Keep working to make my life how I find it satisfying. Do things I enjoy.
If you were under 5% body fat, you would likely be in a hospital right now. Professional body builders compete between 5 and 6% bodyfat, and those levels are not healthy to maintain for more than a day or two at a time.
Guessing body fat numbers is one of my biggest peeves on the internet. This thread always gets spammed with these useless estimates. Get it measured professionally or just stop guessing. And no, you cannot judge this accurately at all by having a 2-,4-,6- or 8-pack. Just for the sake of it, if you are estimating yourself at 12% and in reality you are at 14%, you might feel you were close in your judgement, but you were not. You basically had a scale from maybe 10% to 17% or so to choose from, and just missed by 25% of the entire scale. It's like you are in college and guess you will get a B on your paper but end up with a C-. That doesn't feel so close, does it?
Sorry for the rant, but what the hell. People below 5%, ice skaters with 2,8%... just inform yourself and don't spill out any non-sense you have read somewhere.
On January 14 2013 07:46 Cephiro wrote: Cephiro Age: 19 || Height: 176 cm / 5'10" || Weight: 63 kg / 138 lbs Starting Date: 01/01/13 || Goal Date: 01/01/14
Goals Weight goals -- Reach at least 65 kg steadily by increasing muscular mass, preferably ~70 kg. Keeping body fat < 5% Training goals -- 4000m in the Cooper test. Keep practicing machine dance gaming whenever possible. Nutrition goals -- Eat healthy in general. Continue not using supplements. Sleep goals -- Try to maintain a proper sleeping rhythm, instead of going from no sleep at all to 12 hours the next, and from a proper 10PM-6AM to a 6AM-2PM. Misc/stress goals -- Keep working to make my life how I find it satisfying. Do things I enjoy.
If you were under 5% body fat, you would likely be in a hospital right now. Professional body builders compete between 5 and 6% bodyfat, and those levels are not healthy to maintain for more than a day or two at a time.
On January 14 2013 09:04 decafchicken wrote: Doubt it. Organ failure occurs below 4 percent I think
Googled it and he claimed 2.8%. Anyone who seems to know anything about it thinks it was false though I think.
Yeah well once a human male gets below around 5-6% bf, vital organ systems start to go wonky, namely endocrine and sympathetic/parasympathetic nervous systems. What many people do not realize is that fats play an essential role in the creation and maintenance of hormones, amongst a host of other things like nerve shell upkeep, and bodybuilders and others who need to drop down that dangerously low in bf only do so for very brief periods of time. For women, it is even worse, and starts at around 8%. One of my ex-girlfriends in high school was a swimmer and had silly low bf senior year, and she used to faint randomly and had what female health professionals call "heavy flow". The moral of the story is that Apollo Ohno is far better at speed skating than he is at estimating his own bf
EPT![[image loading]](http://hipflexor.org/wp-content/uploads/2011/11/hip_flexor_stretch.jpg)
