EPT
i worked out with my old swim team and got my ass kicked. i really need to get in shape because i have some army fitness test in like 2-3 weeks.
TL Fitness Initiative (Weight Loss/Gain) - Page 117
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madnessman
United States1581 Posts
i worked out with my old swim team and got my ass kicked. i really need to get in shape because i have some army fitness test in like 2-3 weeks. | ||
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Energies
Australia3225 Posts
Diet: Mon - Tues - Wed Low carb days, hight protein, moderate fat, roughly 1600kcal Thursday until lunch Low carb, moderate fat, high protein, 1000kcal Thursday pre workout 50-60grams of carbs Thursday post workout until Saturday night. High carb, moderate protein, low fat - roughly 6000kcal Sunday Moderate carb, high protein, low fat - 1800-2000kcal As the body does not operate on a 24 hour clock, overall it works out to roughly 2200kcal a day. Workout routine: Mon - Tues Glycogen depletion workouts, full body, high reps 60% of 1RM. Wednesday - off - Light cardio if I have the energy. Thursday High intensity moderately high weight. Getting ready for carb up. - Light post workout cardio Friday - off Saturday Low rep - super heavy weight 3-6 reps, 80-90% 1RM. Sunday - Evening cardio. --- Today was my first depletion workout, here is what I did. 45-60seconds rest between each set, 1-2 minutes rest between each exercise. I threw up after about 5 exercises. I am teh weak sauce *sad face*. I felt nauseous, light headed and felt like I was going to pass out after every set. But unfortunately that is completely normal for this type of workout. 45deg leg press, 3 x 15 Leg curl, 3 x 15 Chest press, 3 x 15 Seated row, 3 x 15 Calf raise, 3 x 15 (threw up here) DB shoulder press, 3 x 15 Bicep curl, 2 x 15 Tricep pushdown, 2 x 15 5 min rest Horizontal leg press superset with calfs, 3 x 15, 3 x 15 Dips, 3 x 15 Palms in, lateral pulldowns, 2 x 15 (gym closed). It is an 8 week diet, and I am hoping to lose about 1/2kg(1 Lb) a week. I took a photo and will do so every 2 weeks and post them all at the end of the 8 weeks. -- Here we go again. | ||
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Stormich
Croatia336 Posts
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Energies
Australia3225 Posts
For a period of time I was easily consuming 5-6 eggs a day. Go for it I say, as long as you're exercising, taking in plenty of antioxidants and poly and monounsaturate fats, you should be fine. Just don't do it forever. Most of the cholesterol in your body is produced by your liver, not by the foods you take in, I think I once read somewhere that eating 2-3 eggs a day actually lowers LDL levels because you're getting like 200mg an egg so your liver doesn't feel the need to produce as much, I don't know what the threshold for diminishing returns are though if that is true. I'd probably start Googling away and come up with your own conclusion. | ||
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decafchicken
United States20140 Posts
On December 29 2009 06:40 Energies wrote: There is too much conflicting information to get a straight answer for that questions in my opinion. For a period of time I was easily consuming 5-6 eggs a day. Go for it I say, as long as you're exercising, taking in plenty of antioxidants and poly and monounsaturate fats, you should be fine. Just don't do it forever. Most of the cholesterol in your body is produced by your liver, not by the foods you take in, I think I once read somewhere that eating 2-3 eggs a day actually lowers LDL levels because you're getting like 200mg an egg so your liver doesn't feel the need to produce as much, I don't know what the threshold for diminishing returns are though if that is true. I'd probably start Googling away and come up with your own conclusion. ...is it bad that i started googling "egg intake" half way through before i read the last sentence? i've seriously googled everything i can imagine about nutrition and lifting in the last two months  | ||
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Energies
Australia3225 Posts
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AoN.DimSum
United States2983 Posts
Assessory lifts that I do: press- bench press, overhead press, one arm dumbbell overhead press, pushups pull- dumbbell row, pullups core- superman, back extensions, crunches, situps, leg lifts variations hanging from pullup bar I do one or two of these lifts after my workout and always one or two core exercises. I am thinking on off-days, I will get back to some sprints and plyometrics. I might want to try the ab roller, which i heard is really good. | ||
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Fixed
United States174 Posts
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Phyre
United States1288 Posts
I'll see how it goes but I think this plateau I'm stuck on is due to lack of sufficient food intake. I'm roughly 5'7" and 120 pounds and intaking on average 1600-1700 calories daily. I'm told that I should be intaking at least 2000, preferably closer to 2500 if I want to grow at all. Not sure how best to add more calories to my diet but I was given this Muscle Milk protein drink stuff for Christmas so I'm using that after my pushups and pullup/chinup stuff, not sure if that will help. | ||
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decafchicken
United States20140 Posts
On December 29 2009 15:03 Phyre wrote: I've been working on that 100 pushups program for awhile now, so far stuck on week 5. Someone recommended that I try squeezing in an additional workout during the rest time between sets of pushups so I've started doing chinups/pullups after each set. I'll see how it goes but I think this plateau I'm stuck on is due to lack of sufficient food intake. I'm roughly 5'7" and 120 pounds and intaking on average 1600-1700 calories daily. I'm told that I should be intaking at least 2000, preferably closer to 2500 if I want to grow at all. Not sure how best to add more calories to my diet but I was given this Muscle Milk protein drink stuff for Christmas so I'm using that after my pushups and pullup/chinup stuff, not sure if that will help. You sir, need to start lifting some iron if you want to put on some pounds. And eat like twice as much lol(not literally). Benching will make push ups way easier. I used to be able to do like 5 push ups till i started lifting for football. Moving half your body weight is nothing when you can bench twice it  | ||
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SnK-Arcbound
United States4423 Posts
On December 28 2009 15:11 Energies wrote: I started my diet and exercise routine again today. It is a modified ckd. Although it is low carb, it really has nothing to do with being or getting into ketosis, the only reason for the low carb is to stop the production and storage of muscle glycogen in order to be burning as much fat as possible from Tuesday night until Thursday afternoon. And to put the body straight back into an anabolic mode and utilise the massive carb intake on Friday and Saturday as muscle glycogen rather than being stored as fat. Incase you didn't know, Ketosis is what you body goes into when it begins to starve to death. It helps to keep you from dying. You shouldn't try to put your body in Ketosis regardless of the benefits (unless you're a starving Ethopian boy?). | ||
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Energies
Australia3225 Posts
There are entire books on the subject, and a mainstream diet devoted to the way ketosis works. | ||
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unknown.sam
Philippines2701 Posts
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Energies
Australia3225 Posts
Your calves just like your abs recover and disperse of lactic acid super fast. So I do ridiculous amounts of sets, sometimes 15-20 sets of 12 reps, mostly because it is such a small range of motion that you can get through sets really quickly. If I am running low on time, I superset high weight with low weight, I'll jump on a machine, set the weight high enough that I can only do about 8-10 reps, at which point I lower the weight by 2/3rds in the few seconds it takes to lower the weight I give my calves enough time to get rid of some lactic acid and then I do about 12-15 reps, the burn is incredible, I'm not able to walk for about a minute afterwards. Make sure the rest in between changing weights isn't anymore than a few seconds. | ||
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unknown.sam
Philippines2701 Posts
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Energies
Australia3225 Posts
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Flow.of.soul
United States210 Posts
Age: 17 Height 6' 0" Current Weight: 179 Goal Weight 165 Starting Date: January 1st Goal Date: April 1st The idea being to loss 15 more pounds as fast as possible and start to bulk up so that I have some muscle before summer break starts. I started trying to get fit at the beginning of school (beginning of September) and I was at 195 then. I got to 180 in middle of November, but I haven't lost any weight since then because of a vacation to Montreal, then Thanksgiving, then really busy with school work, and now Christmas time. What I did to lose my initial 15 pounds was to cut out desserts from my diet, only drink water or hot tea without creamer and real sugar, and to go to the gym three times a week doing the treadmill or elliptical machine for 45 minutes. Is there anything else I should be doing? Right now my diet is pretty bad, I'm snacking all the time but I've been going to the gym 3 to 4 times a week now that I'm on break, so I have not been gaining weight. I tried to cut out snacks from my diet today, but I found I was really hungry throughout the day and could not make it. From my last time cutting out snacks I found the first 3 to 7 days are a real bitch, but after that its pretty easy. Are there any ways to make that process easier? | ||
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eshlow
United States5210 Posts
On December 28 2009 22:03 Stormer wrote: Just have a question about eggs. I am currently on a low carb diet and I eat 3 eggs per day. Could I take it to 6 eggs or maybe even more? Does the good cholesterol in eggs have a limit of intake? Saturated fat from natural sources like eggs is good for you. Eat up. Eggs are awesome. If you want some links just ask. On December 29 2009 16:59 SnK-Arcbound wrote: Incase you didn't know, Ketosis is what you body goes into when it begins to starve to death. It helps to keep you from dying. You shouldn't try to put your body in Ketosis regardless of the benefits (unless you're a starving Ethopian boy?). No, ketosis is the state your body goes into when you don't eat enough carbohydrates. Since carbohydrates are not critical for life (there are essential proteins and fatty acids but no essential carbs), this is a fine state. If you are eating adequate amounts of fat and protein, ketosis is not harmful at all. | ||
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eshlow
United States5210 Posts
On December 30 2009 12:15 Flow.of.soul wrote: I'm going to start posting in this thread in the hopes that it will force me to start working out again. Age: 17 Height 6' 0" Current Weight: 179 Goal Weight 165 Starting Date: January 1st Goal Date: April 1st The idea being to loss 15 more pounds as fast as possible and start to bulk up so that I have some muscle before summer break starts. I started trying to get fit at the beginning of school (beginning of September) and I was at 195 then. I got to 180 in middle of November, but I haven't lost any weight since then because of a vacation to Montreal, then Thanksgiving, then really busy with school work, and now Christmas time. What I did to lose my initial 15 pounds was to cut out desserts from my diet, only drink water or hot tea without creamer and real sugar, and to go to the gym three times a week doing the treadmill or elliptical machine for 45 minutes. Is there anything else I should be doing? Right now my diet is pretty bad, I'm snacking all the time but I've been going to the gym 3 to 4 times a week now that I'm on break, so I have not been gaining weight. I tried to cut out snacks from my diet today, but I found I was really hungry throughout the day and could not make it. From my last time cutting out snacks I found the first 3 to 7 days are a real bitch, but after that its pretty easy. Are there any ways to make that process easier? Post everything you eat in a day and/or week if your intake varies by weekday/weekend. | ||
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Flow.of.soul
United States210 Posts
Roughly 1.5 cups of plain Cheerios w/skim milk Yoplait Light yogurt Lunch: Fried egg with egg whites (cooked with spray not butter) and cheese on a cinnamon raisin bagel with butter Two slices of frozen delli pizza from walmart 1/6 pound cheeseburger on whole wheat bun with french fries cooked in the oven Baked breaded chicken with letuce and shreaded Mexican cheese in a whole wheat tortilla shell Peanut butter and jelly sandwich on whole wheat bread Dinner: Pizza, chicken, and hamburger meals mentioned above Pasta with plain sauce, with one slice of whole wheat cheese bread Those are my most common meals, of course it varies week to week with other meals. | ||
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