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Teamliquid Health and Fitness Initiative for 2014

Forum Index > Sports
Post a Reply
1 2 3 4 5 171 172 173 Next
eshlow
Profile Joined June 2008
United States5210 Posts
January 04 2014 03:59 GMT
#1
Welcome to the Teamliquid Health and Fitness Initiative for 2014

We finally have our own forum (yay!) so this topic will be much shorter. For the most part, this is the daily discussion thread, but you can post whatever you want in it related to your health and fitness.

The main goal of this thread is to focus on improving our bodies in two aspects:

1. Health -- Sleeping, eating, and destressing habits;
2. Fitness -- improving body composition and physical attributes (through exercise, training, athletics, and sports).

>> First, a quick reminder or lesson on how exercise and nutrition affect each other.

All links are underlined and clickable and highlighted with ">>"

----------
Goals
----------

Goals should be SMART goals:

Specific -- have numbers
Measurable -- so you can be encouraged by your progress
Attainable -- to develop the proper attitude and consistency
Realistic -- so that you are willing and able to work towards them
Timely -- to give a sense of urgency

I modified the template a bit this year. The big 4 things that help keep us healthy are: sleep, nutrition, training, and lack of stress. Thus, make your goals accordingly.

+ Show Spoiler +
Name/nick
Age: XX || Height: X'X" or m/cm || Weight: lbs/kg
Starting Date: xx/xx/xx || Goal Date: xx/xx/xx
Weight goals -- [insert here]
Training goals -- [insert here]
Nutrition goals -- [insert here]
Sleep goals -- [insert here]
Misc/stress goals

You can post your goals in this thread or keep your own training log.

If you have fulfilled your goals, or made significant progress I encourage you to post your results in the Success Story thread so that others may be motivated.

-------------------------------------------------------------
Information on working out and training
-------------------------------------------------------------

Check out our sticky topic on training!

The above thread covers extensively how to train with weights and bodyweight, for women, for those overweight, and those looking to gain muscle. Check it out.

Bodyweight training thread
Rugby thread
Powerlifting thread
Olympic Weightlifting thread
Bikram/Hot Yoga thread
CrossFit

If there is a thread you are interested starting AND maintaining for those interested in different sports or training topics. Feel free.

--------------------------------------
Nutrition and eating well
--------------------------------------

Check out our nutritional sticky

It has a lot of information on nutrition and various myths. It will also help you get started with losing or gaining weight if those are your goals. Additionally, it talks about supplements!

Paleo Diet thread


Some specific debate(s) that have occurred in previous threads:
+ Show Spoiler +
Multi post on gluten, saturated fats, milk, vitamin D, and cholesterol:

http://www.teamliquid.net/forum/viewpost.php?post_id=9382380

relationship of diabetes with alzheimer's (type 3 diabetes) plus lecture on neurodegenerative diseases, cancer, and a bit about auto-immunity:

http://www.teamliquid.net/forum/viewpost.php?post_id=9929243
http://www.teamliquid.net/forum/viewpost.php?post_id=9929851

efficacy of low carbohydrate vs low fat diets... why low carbohydrate diets are superior for weight loss and correcting metabolic dysfunction (diabetes, heart disease, neurodegenerative disease, infertility, etc.):

http://www.teamliquid.net/forum/viewpost.php?post_id=11185776
http://www.teamliquid.net/forum/viewpost.php?post_id=11187342


-------------
Sleep
-------------

1. Sleep is extremely important for overall health as well as improving gains in body composition and sports. Get at least 7-8 hours if not more in a pitch black room with no noise and cool ambient temperature.

2. Destress. Massages are great. Be disciplined in your daily life. Don't procrastinate. Don't let little things bother you. Again, get into a daily routine.

3. For those of us who use the computer a lot, the blue screen glow interrupts our circadian rhythm a lot leading to insomnia, anxiety, and other sleep related disorders.

There are certain programs that can tint the screen to mimic the sun going down and lead to better sleep. F.lux is one of them.... if you're on the computer a lot and not outside using something like this would be recommended.

>> F.lux
>> More on better sleep
>> + Show Spoiler +
~elimination of sounds
~elimination of electronic devices / outlets / plugins near body
~pitch black room
~cool, dry room (60-65 or so degrees is good if possible)

~stay away from artificial light sources (e.g. computer) at least 1 hr before sleep
~eat a meal, preferably with healthy fats and a decent amount of carbs, before sleeping (e.g. NO JUNK FOOD).

~single leg stand to exhaustion with both legs (it actually works really well)
~spine lengthening before sleep (see Esther Gokhale's stuff)
~general exhaustion from physical activity like hiking, pickup games of stuff, lifting, etc.
~Deep breathing exercises
~Deep tissue massage

~magnesium may help (via ZMA or natural calm)
~melatonin helps some people
~phosphatidylserine (anti-cortisol)
~5-HTP (tryptophan deriv)
~L-theonine
~Vitamin D (taken during the day..)
~valerian root


----------------------------------------------

Thank you for reading, good luck with your goals. Feel free to ask questions and get motivation in this thread!!

If you have any specific questions, post them in the Questions and Answer sticky

If you have an injuries questions, post them in the Injuries Thread

If you need help quitting smoking, post them in the QUIT SMOKING thread
Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength
eshlow
Profile Joined June 2008
United States5210 Posts
January 04 2014 04:00 GMT
#2
Happy New year everyone!

Minor tweaks here and there since it's pretty good already.

If anyone wants me to add something to the OP let me know.
Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength
SoleSteeler
Profile Joined April 2003
Canada5425 Posts
January 04 2014 07:21 GMT
#3
Woohoo!

I want to say... my first workout of the year yesterday went well. After 2 weeks off my body felt great. That said, I think I need to fix my OHP form. Seems like it should be a simple exercise... but at times I've felt a strain in my neck when doing it. Yesterday squats/DL felt awesome and then when I started doing OHP... just didn't feel right. I have actually injured my neck/shoulder doing it in the past where I had to take a week off or so. I spend so much time thinking about and watching videos on DL/squats/bench... I should work on OHP! Anyone have a recommended video akin to the "So you think you can __________" series?
zatic
Profile Blog Joined September 2007
Zurich15328 Posts
January 04 2014 07:33 GMT
#4
Thanks again to eshlow for putting so much effort into this subforum year after year. True model TL citizen!
ModeratorI know Teamliquid is known as a massive building
decafchicken
Profile Blog Joined January 2005
United States20019 Posts
January 04 2014 08:07 GMT
#5
Eshlow you're the best!

Goals: 320 total. At a national meet.
how reasonable is it to eat off wood instead of your tummy?
Magicbox
Profile Joined June 2004
Denmark73 Posts
January 04 2014 08:38 GMT
#6
Happy new year everybody!

Goals for the year:

210 kg deadlift
180 kg squat
95 kg OHP

Overcoming current injuries and staying injuriefree throughout the year.

Current bodyweight as of today 89,0 kg.
AsnSensation
Profile Joined April 2011
Germany24009 Posts
January 04 2014 10:54 GMT
#7
Happy New Fitness Year Ladies!
GoTuNk!
Profile Blog Joined September 2006
Chile4591 Posts
Last Edited: 2014-01-04 12:36:21
January 04 2014 12:35 GMT
#8
Happy new year everyone:

Goals: (meet 1, somewhere on late march)
Squat: 220kg
BP: 165kg
DL: 285kg
@ 83 with weight cut

Meet 2 (nationals or south american if I can fund itl late november)

Squat 230kg
BP: 170kg
DL: 300kg
Same body weight

Other: Gain 15 pounds of muscle, lose 10 pounds of body fat trough the year so I can do the above
Najda
Profile Joined June 2010
United States3765 Posts
January 04 2014 14:00 GMT
#9
Happy new year! I actually get in on time this year.

Goals for this year: (lbs)

265->350 Squat
245->400 Deadlift
155->250 Bench
160->175 Bodyweight

Numbers are subject to change but I'm going for a 1000 total. Also looking to start weighted chins and dips, don't know numbers for those yet.
MtlGuitarist97
Profile Blog Joined July 2011
United States1539 Posts
Last Edited: 2014-01-04 14:52:07
January 04 2014 14:48 GMT
#10
Goals for the year:

Squat: 250 lbs
Deadlift 250 lbs ---> 375 lbs (5rm)
Bench 135 lbs (estimated 1rm) ---> 200 lbs
BW + 45 lbs pull ups ----> BW + 75 lbs
BW 145-150 ----> 160-165 lbs

And if I get space to OHP:

OHP 95 lbs ---> 130 lbs
farvacola
Profile Blog Joined January 2011
United States18826 Posts
January 04 2014 15:04 GMT
#11
Goal is 700 lbs DL by June.
"when the Dead Kennedys found out they had skinhead fans, they literally wrote a song titled 'Nazi Punks Fuck Off'"
tofucake
Profile Blog Joined October 2009
Hyrule19053 Posts
January 04 2014 15:29 GMT
#12
yay new thread \o/

Age: 26 || Height: 1.82m || Weight: 101kg
Starting Date: 140201 || Goal Date: 141231
Weight goals -- 90kg bodyweight or 18% bf
Training goals -- 1000 lb lifts
Nutrition goals -- fewer donuts
Sleep goals -- more
Misc/stress goals -- less stress, though this will probably not work out since I plan to go back to school and finish my degree while still working full time...
Liquipediaasante sana squash banana
sJarl
Profile Joined September 2010
Iceland1699 Posts
January 04 2014 15:31 GMT
#13
Happy new year everyone!
"Witness!" - Karsa Orlong
Najda
Profile Joined June 2010
United States3765 Posts
January 04 2014 15:43 GMT
#14
On January 05 2014 00:29 tofucake wrote:
yay new thread \o/

Age: 26 || Height: 1.82m || Weight: 101kg
Starting Date: 140201 || Goal Date: 141231
Weight goals -- 90kg bodyweight or 18% bf
Training goals -- 1000 lb lifts
Nutrition goals -- fewer donuts
Sleep goals -- more
Misc/stress goals -- less stress, though this will probably not work out since I plan to go back to school and finish my degree while still working full time...


What are your lifts atm, race to 1000? :D I don't expect to get it until late this year.
tofucake
Profile Blog Joined October 2009
Hyrule19053 Posts
January 04 2014 16:03 GMT
#15
I've actually not done a back squat I can remember... (yay crossfit). Bench is 170, DL is 315
Liquipediaasante sana squash banana
Dewski
Profile Blog Joined February 2013
United States68 Posts
Last Edited: 2014-01-04 17:23:17
January 04 2014 16:37 GMT
#16
Height: 1.83m || Weight: 100kg
Starting Date: 01/01/14 || Goal Date: 12/31/14
Weight goals -- 95kg cut.

Training goals --
PRs / Goal
FS 150 / 175
BS 170 / 200
Snatch 100 (currently like 94) / 115
CJ 120 (currently around 115) / 140
DL 182 / 210

Some loftier goals but I'm sure it can be done as long as I train consistently.
"Others don't understand because I train every day of my life as they have never trained a day in their's." Александр Александрович Карелин
NeedsmoreCELLTECH
Profile Blog Joined November 2011
Netherlands1242 Posts
Last Edited: 2014-01-05 11:09:38
January 04 2014 18:47 GMT
#17
Age: 20 || Height: 1.96m || Weight: 95kg
Starting Date: 1/1/2014 || Goal Date: 1/1/2015
Weight goals -- 100kg bodyweight at 8%
Training goals -- Bench two plates for 10, squat 140kg for a set of three. Gain muscle size all over and develop my abs, shoulders and arms in particular.
Nutrition goals -- keep hitting macros
Sleep goals -- keep sleeping 8+ hours (I even sleep 8+ hours in finals week /flex)
Misc/stress goals -- Get another 4.0 GPA semester, get a good room in Utrecht to study, keep getting girls/dating nice ones. Get hired at DKC Utrecht and get kick-ass internship lined up for 2015.

95kg/10%~, no pump. Crazy to think I weighed 67kg on June 2011 lolol.
Front: http://imgur.com/5l2KP54
Legs: http://imgur.com/KfHnJP3
Get huge or die mirin | Diamond on LoL
Osmoses
Profile Blog Joined October 2008
Sweden5302 Posts
January 04 2014 19:37 GMT
#18
Age: 29 || Height: 1.86m || Weight: 91kg
Starting Date: 2014/01/04 || Goal Date: 2014/06/26
Weight goals -- not concerned about weight, but I want to hit my 30th birthday with a sixpack
Training goals -- 100kg highbar squat for reps, 140kg deadlift for reps
Misc/stress goals -- Basically want to get back up to my old record lifts at a much lower bodyfat %. If I could do that without injuring myself, again, why that would be just swell.
Excuse me hun, but what is your name? Vivian? I woke up next to you naked and, uh, did we, um?
funkie
Profile Blog Joined November 2005
Venezuela9374 Posts
January 04 2014 19:46 GMT
#19
Age: 24 || Height: 1.70m || Weight: 90kg
Starting Date: 06/01/2014 || Goal Date: 20/12/2014
Weight goals -- 75kg bodyweight
Training goals -- Get back to where I was and improve (180kg Squat, 150kg Deadlift, 110kg C&J)
Nutrition goals -- Eat Healthy. For once.
Sleep goals -- more
Misc/stress goals -- Try to be as fit and healthy for my wedding (20/12/2014). Gogo Insano funkie!
CJ Entusman #6! · Strength is the basis of athletic ability. -Rippetoe /* http://j.mp/TL-App <- TL iPhone App 2.0! */
ieatkids5
Profile Blog Joined September 2004
United States4628 Posts
Last Edited: 2014-01-04 21:55:12
January 04 2014 21:53 GMT
#20
Age: 23 || Height: 1.80m || Weight: 73kg
Starting Date: 2014/01/05 || Goal Date: 2014/06/05
Weight Goals: 78kg
Training goals:
squat, 5x5: 185lb -> 255lb
deadlift, 2x5: 165 -> 255
dips, 5x5: bw+5 -> bw+30
pullups: 3x3 bw -> 5x5 bw+10
be more consistent

Nutrition: continue eating healthily no problems here
Sleep goals: maintain regular sleep schedule
Misc/stress goals: continue my pursuit of a stress free life
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