EPTTL Fitness Initiative (Weight Loss/Gain) - Page 37
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LuMiX
China5757 Posts
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Hurricane
United States3939 Posts
Yes please. | ||
MrHoon
10183 Posts
I'm pretty skinny in general, but I have this weird ass beer gut on my belly. I stopped drinking alchohal for couple months and started doing to excercises but its not going away! It looks hideous, how do I get rid of it? | ||
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Meatpost[aov]
United States62 Posts
7am - 3 eggs w/ Pepper 8am - pre workout Creatine shake 10am Post workout protein shake 11am- Almonds + fruit( a lot of fruit) 1pm - a lot of Tuna w/ a little bit of mayo and 12 saltine crackers (much healthier than bread) 4pm - Edamame beans or some kind of High protein healthy food 7pm - 3 Chicken Fillets in a good portion Drinks - Water / Crystal light / Milk ==== Only Basically im getting around 2000 calories a day with about 200grams of proteins with low fat / low carbs / low sugar | ||
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Meatpost[aov]
United States62 Posts
On July 06 2009 15:00 MrHoon wrote: Guys I want to lose some stomach/belly fat I'm pretty skinny in general, but I have this weird ass beer gut on my belly. I stopped drinking alchohal for couple months and started doing to excercises but its not going away! It looks hideous, how do I get rid of it? HIIT and lifting | ||
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zizou21
United States3683 Posts
On July 06 2009 15:00 MrHoon wrote: Guys I want to lose some stomach/belly fat I'm pretty skinny in general, but I have this weird ass beer gut on my belly. I stopped drinking alchohal for couple months and started doing to excercises but its not going away! It looks hideous, how do I get rid of it? ![[image loading]](http://i39.tinypic.com/1e3lw2.gif) + Show Spoiler + but seriously just run until you can't run anymore, like 3 times a week and type ab workout on youtube or google and do some of those 3 times a week as well. and stop eating double cheeseburgers and ice cream | ||
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eshlow
United States5210 Posts
On July 06 2009 15:00 MrHoon wrote: Guys I want to lose some stomach/belly fat I'm pretty skinny in general, but I have this weird ass beer gut on my belly. I stopped drinking alchohal for couple months and started doing to excercises but its not going away! It looks hideous, how do I get rid of it? Nutrition is paramount for losing WEIGHT. Exercise helps change body composition, but won't drop the weight off. Eat non-processed food (meat, nuts, fish, fruits, vegetables, etc.) and keep the cals low a bit and do the HIIT + heavy lifting. | ||
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Energies
Australia3225 Posts
On July 06 2009 00:45 eshlow wrote: Well, here's what I would recommend if you had more time to prepare (I wrote an article on this): http://eshlow.blogspot.com/2009/06/why-speed-work-is-necessary-for-elite.html Have you run a 12km before? Just curious because knowing your ability level helps significantly when trying to program. If you haven't done distance in a while it's important to keep your strength work (not only to maintain mass but to improve speed), and start integrating longer intervals + more long distance runs. Are you aiming to just complete it or get a better time? I would probably assume the latter since you're asking, but if you're not then I wouldn't worry about it too much. As far as losing mass I would not be concerned as long as you're eating enough. If you have at least one strength day every week or two (which you will have) and are eating enough to sustain activity you won't lose any muscle mass. The only way you'll lose muscle mass is with high volume endurance work where your body just wants to drop all the mass that's just weighing it down. It will be difficult to maintain muscle mass on a hypocaloric diet though. If it is the latter and you're looking to do well then: + Show Spoiler + If you're fairly new to distance work I'd probably recommend something along the lines of: 1-2 strength sessions per week 2-3 longer interval/fartlek work 1 "leisurely" ~3-5 mile run 1 tempo run Structuring it would go according to something like: Mon: 4-5x1000m intervals with 5-10 min rest between each. Run them above lac threshold if possible, and finish last 100-200m as fast as possible. Tue: "leisurely" sub-lac threshold ~5-10 km run (start with 5km and add 1km per 1 weeks until 10km) Wed: Strength/power workout Thu: rest Fri: AM: couple of strength exercises, PM: 3-4 2000m intervals with 5-10 min rest between each. Run sub lac threshold and finish last 400m as fast as possible Sat: Tempo run Sun: rest I don't really know your current schedule but scheduling too much AM/PM work right off the bat will probably tax you into significant overreaching. Basically, what we are aiming for in new people running endurance is what I said in the blog article... (1) improving speed with strength/power and interval work, (2) and improving the metabolic capacity to run with the intervals and longer runs (intervals being more effective for quicker metabolic adaptations, longer runs for economy, capillary density, etc.) We haven't talked about tapering or anything so... yeah. It depends a lot on your goals though. I wrote this before you specified what you're aiming for. ---------------- Psion: pretty nice development there. You making sure to keep balance with your strength in hammies and glutes, yes? Box squats SHOULD technically be mostly posterior chain so I don't know why they stimulated your quads so much. Hey Mate, Thanks for the prompt reply. I haven't done a 12km run in quite some time, it isn't so much about getting a great time, I would just like to comfortably complete the race without reaching the end and wanting to die. I quite often do 5km runs for "fun" if I want to be left with my thoughts and relax. The one issue I have is that I have heard long low intensity can negative weight training, for example, I have a 40min workout this afternoon, bicep/triceps. I plan on doing intense supersets. At that point, I will have muscle fatigue and tissue breakdown etc, I have heard, and I cannot confirm this, but sustained low intensity exercise will tap into the already broken down muscle tissues and break them down even further? And at the very least negate or slow down the repair. My ultimate goal is fat loss, hence the weight training clean nutrition and HIIT, but I do not want to halt my toning progression for 1 running event. What are your thoughts? | ||
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TheMusiC
United States1054 Posts
 TheMusiC Age: 19. Height: 5'10" Current Weight: 134lb Goal Weight - 140lb Starting Date: July 6th Goal Date: August 10th been going to the gym 3 times a week regularly and running twice a week -- i actually gained 10-11lbs over the course of this past spring semester (from late january to the beginning of may -- roughly 3 months of lifting). i've found after lifting regularly for about a year and a half now that it's incredibly difficult for me to put on weight -- i get stronger, but i don't put on weight. when i started lifting in late fall of 07 / early 2008 i could only rep around 105 on bench. since then i've upped it to 155 and maxed at 185 (while moving up from a body weight of 122-124lbs to the 134lbs that i am now), and i'm hoping to get my max up to 200 soon. the split i've been using looks like this: day 1 - chest/biceps day 2 - delts/traps/triceps day 3 - back with 1 day in between each, during which i'll typically go running (and i'll use one of these days to do a leg workout as well). i also do 4-6 sets of abs every workout. diet-wise i hit 3 solid meals a day with a protein shake after every workout/run. in short, i'm just looking to gain weight hardcore -- ideally i'd like to maintain my current body fat % while moving up to around 150-160lbs, but that seems like a really really long shot for me, especially since i find that i have such a hard time gaining weight in the first place. any tips/advice are appreciated . especially for abs -- definition is not a problem at all, but (like everything else) i'd like to add some mass on them. | ||
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evanthebouncy!
United States12796 Posts
Wee!! Going to Class? Sprint it Going to DInner? Sprint it Going to Lab? Sprint it Going home? Fuck the bus, Sprint it yeahh!! | ||
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decafchicken
United States20168 Posts
On July 06 2009 17:21 TheMusiC wrote: better late than never TheMusiC Age: 19. Height: 5'10" Current Weight: 134lb Goal Weight - 140lb Starting Date: July 6th Goal Date: August 10th been going to the gym 3 times a week regularly and running twice a week -- i actually gained 10-11lbs over the course of this past spring semester (from late january to the beginning of may -- roughly 3 months of lifting). i've found after lifting regularly for about a year and a half now that it's incredibly difficult for me to put on weight -- i get stronger, but i don't put on weight. when i started lifting in late fall of 07 / early 2008 i could only rep around 105 on bench. since then i've upped it to 155 and maxed at 185 (while moving up from a body weight of 122-124lbs to the 134lbs that i am now), and i'm hoping to get my max up to 200 soon. the split i've been using looks like this: day 1 - chest/biceps day 2 - delts/traps/triceps day 3 - back with 1 day in between each, during which i'll typically go running (and i'll use one of these days to do a leg workout as well). i also do 4-6 sets of abs every workout. diet-wise i hit 3 solid meals a day with a protein shake after every workout/run. in short, i'm just looking to gain weight hardcore -- ideally i'd like to maintain my current body fat % while moving up to around 150-160lbs, but that seems like a really really long shot for me, especially since i find that i have such a hard time gaining weight in the first place. any tips/advice are appreciated . especially for abs -- definition is not a problem at all, but (like everything else) i'd like to add some mass on them.Hi, this is your core and entire lower body speaking. I'm desperately seeking attention. | ||
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eshlow
United States5210 Posts
On July 06 2009 17:08 Energies wrote: Hey Mate, Thanks for the prompt reply. I haven't done a 12km run in quite some time, it isn't so much about getting a great time, I would just like to comfortably complete the race without reaching the end and wanting to die. I quite often do 5km runs for "fun" if I want to be left with my thoughts and relax. The one issue I have is that I have heard long low intensity can negative weight training, for example, I have a 40min workout this afternoon, bicep/triceps. I plan on doing intense supersets. At that point, I will have muscle fatigue and tissue breakdown etc, I have heard, and I cannot confirm this, but sustained low intensity exercise will tap into the already broken down muscle tissues and break them down even further? And at the very least negate or slow down the repair. My ultimate goal is fat loss, hence the weight training clean nutrition and HIIT, but I do not want to halt my toning progression for 1 running event. What are your thoughts? It's doubtful that you will lose your mass if you run after your weight session. Remember, the people that are skinny doing long distance are (1) people that ONLY do long distance work even without strength and intervals and thus don't have the stimulus for building muscle (aka the dumb LSD folk who just "want to finish" a marathon or whatever... I honestly don't think that is a good goal; why not try to do well?), or (2) are fairly elite in which case they're running so much that their bodies drop what isn't needed. You fit neither category, and you're not going to be running excessively especially if you integrate intervals in. So as long as you eat fine you will be fine with regards to muscle. If you do the intervals correctly you may actually see some improvement. | ||
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epicdoom
United States489 Posts
Moi Age: 19 Height: 5'8.5'' Weight now: 170 lbs Goal: 155bs Start date: July 6rd I guess End date: September 17th Goal: Bench 200lbs, lose some belly fat, run half marathon. The weight training goals is secondary, while weight loss is primary. I wanna start doing some HIIT but I'm not really sure what exactly hiit work should look like or where to begin when planning them...help? | ||
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Jayme
United States5866 Posts
On July 06 2009 15:05 Meatpost[aov] wrote: ok so diet wise 7am - 3 eggs w/ Pepper 8am - pre workout Creatine shake 10am Post workout protein shake 11am- Almonds + fruit( a lot of fruit) 1pm - a lot of Tuna w/ a little bit of mayo and 12 saltine crackers (much healthier than bread) 4pm - Edamame beans or some kind of High protein healthy food 7pm - 3 Chicken Fillets in a good portion Drinks - Water / Crystal light / Milk ==== Only Basically im getting around 2000 calories a day with about 200grams of proteins with low fat / low carbs / low sugar I think I would die of hunger if I only ate 2000 calories a day >.> I've tried to cut down on calories sometimes just because I really do eat a ton of it. Currently 6'5 at roughly 185 lbs and I run a lot. Running in general is the exercise that I really enjoy doing so I've been doing that nearly daily for the past 4 years. My diet in general is rather good. I eat a lot of non processed foods and such but it was never really my goal to be really INTO this. I just wanted like a sub 6 minute mile at one point. Yea though if I cut down calories I feel as if I'm going to go crazy. Probably something wrong with what im cutting out. Oh well. | ||
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Binky1842
United States2599 Posts
3 weeks ago there was a death in my family and the depression i went through for 4-5 days made me lose 12 pounds. last saturday i broke my left had in a bar fight. the guy sucker punched my buddy so i smashed him in the face, he got a severe concussion i've been told. soooo i can't continue any more of my workout routine for 4 more weeks. i'm at 160 pounds and 6'5''. 15 pounds short of my goal but i look cut as hell since i lost a lot more body fat. not a healthy weigh at all, but now i have an excuse to sit on my ass and gain some weight back. meh | ||
NonY
8751 Posts
3 weeks ago, I started with just 2 miles a day, super slow. Now I'm at about 4.5, going around 8:30 min/mile. Just guessing here, but I think I had about 15 pounds of fat I could lose. I started dieting two weeks ago and I've lost five pounds. I guess that's a pretty aggressive amount to lose when I have such a small amount to start with, but I'm not starving, I'm feeling good, and I'm doing more challenging runs. Oh and I've been doing 30 min sessions on a ski machine here and there just for some extra calories burned. So while I still have the same goal, I've added in a bit of dieting too. I wanna hit about 155 pounds (166 now) and get up to a comfortable 50 miles a week. But the main point of this post is that I want to just get my next goal written down. I'm gonna start training competitively again for the 800m, with the goal of running a 1:51 in April of 2010. I ran a 1:53.69 when I was 16, and I'll be 24 in April 2010. I'm not satisfied with the 1:53 so I want to do something about it before I get too old :D | ||
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TrackBWS1
United States7 Posts
Age: 16. Height: 5'10" Current Weight: 124lb Goal Weight - 134lb Starting Date: July 6th Goal Date: September 15th (random date) Current Mile time: 5:21 or so, but that was after I just came back from a stress fracture in my left leg. I'm a high school cross country (5000m)/track, long distance (in high school, that's only 800m, 1600m, and 3200m) runner. I spend all of my energy on running, and the only exercise that the rest of my body gets comes from doing things like drills and post-workout strengthening, which typically only consists of three or so sets of miscellaneous types of back work, ab crunches, and push-ups (each set having only 10 reps). My dilemma (correct me if this isn't a dilemma PLEASE): I spend all of my energy in running and am barely able to do those other exercises described above. Is there anyway I can get bigger/workout the rest of my body without lowering my efforts in running? I know that I probably can't get big, but I just don't want to be as skinny as I am now. I'm thinking the answer has to do with what I eat and nutrition... but I don't know anything other than the food pyramid. Say I can only pick one kind of food: what kind of food should I be eating?? More meat for muscle, more whatever for energy, I really don't know. Or am I not really wasting myself, and I just need to get more dedication to push myself to working out the rest of my body; and if so, what kind of workouts should I be doing? tl;dr I want to get bigger, but I think that I spend myself running. Dropping running is not a possibility. What do I do/eat? | ||
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eshlow
United States5210 Posts
On July 07 2009 03:55 Liquid`NonY wrote: The last goal I put down was to be able to run about 50 miles/week at a pretty nice pace, around 7:00min/mile I think. I started and stopped a few times but never got anything going. 3 weeks ago, I started with just 2 miles a day, super slow. Now I'm at about 4.5, going around 8:30 min/mile. Just guessing here, but I think I had about 15 pounds of fat I could lose. I started dieting two weeks ago and I've lost five pounds. I guess that's a pretty aggressive amount to lose when I have such a small amount to start with, but I'm not starving, I'm feeling good, and I'm doing more challenging runs. Oh and I've been doing 30 min sessions on a ski machine here and there just for some extra calories burned. So while I still have the same goal, I've added in a bit of dieting too. I wanna hit about 155 pounds (166 now) and get up to a comfortable 50 miles a week. But the main point of this post is that I want to just get my next goal written down. I'm gonna start training competitively again for the 800m, with the goal of running a 1:51 in April of 2010. I ran a 1:53.69 when I was 16, and I'll be 24 in April 2010. I'm not satisfied with the 1:53 so I want to do something about it before I get too old :D Hmm, quick 800m. What's your current 400m time right now? It's basically like stringing together two 55s 400m to be able to do 800m in about 1:50ish. If you can't do a 55s 400m right now you probably need to work on your speed work through pure sprints and short intervals (4x200m with 10-15 mins rest between each... longer rest is biasing towards power/speed). Also, I would suggest adding in some strength/power work if possible. + Show Spoiler + http://www.dragondoor.com/cgi-bin/articles.pl?rm=mode3&articleid=269 + the method most of the athletes take to run 800m in a specific time is to break it down into ~10-20m segments. So if you're going for 800m and you can run 600m in (600/800m * 110s =) 82s then you want to increase your distance another 10-20m to say 620m and try to run that in (620/800m * 110) = 85s. This is, of course, max effort your ability to run such distances slowly will give you good results. But the fact that you ran a pretty quick 800m before means your progress will come back to you much faster. | ||
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Deleted User 3420
24492 Posts
left arm here i come... though it is so far behind my right | ||
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eshlow
United States5210 Posts
On July 07 2009 03:30 Binky1842 wrote: ok so an update 3 weeks ago there was a death in my family and the depression i went through for 4-5 days made me lose 12 pounds. last saturday i broke my left had in a bar fight. the guy sucker punched my buddy so i smashed him in the face, he got a severe concussion i've been told. soooo i can't continue any more of my workout routine for 4 more weeks. i'm at 160 pounds and 6'5''. 15 pounds short of my goal but i look cut as hell since i lost a lot more body fat. not a healthy weigh at all, but now i have an excuse to sit on my ass and gain some weight back. meh You can still do things like running or sprinting. There's some stuff you can do in the gym without the use of hands such as trap bar deadlifts, pistols (one leg squats), etc. Basically, any exercise to get the blood flowing significantly (can even be using the cycling/spinning bikes) will help promote a slightly quicker healing and make you feel better. But yeah, that's a pretty low weight at your height... your focus should be muscle gain not fat loss. | ||
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