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thedeadhaji
39489 Posts
Start Weight: 165lbs
Goal Weight: 150lbs
January Weight: 165lbs
May Weight: 160lbs
June Weight: 154lbs
Current Weight: 147lbs
Whee goal accomplished with 3 month delay rofl.
Using a adaptation of Energies' diet + Travis' workout that he posted back in December.
Don't care about weight anymore, only body fat percent + "looks and feel" lol.
Need to actually intake more protein, b/c I don't have a blender (yet) and I've never actually used protein powder X_X. Gotta fix that, I doubt I'm getting more than like 80grams/day if that, prolly more like 50ffs and I need to be taking in at least 150. (like 6 eggwhites + 4'ish portions of fish/chicken)
edit: Rofl now that I realize, this is basically my weight back in sophomore yr of HS when I was in the best condition of my life. Prolly more muscle in my upperbody and MUCH less in the legs though.
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2.5g/kg of protein per day are for people who workout hard like bodybuilders...
I dont know what's travis workout but if it's only soft things like push ups, pull ups etc.. you dont need 150g/day.
Not mentioning that your weight:147lbs aka super skinny...
Stick with 1.2 to 1.5g/kg until you go to the gym and/or do a real workout.
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Could you give me the link of the travis' workout post please, i cant find it.
btw congrats for losing weight & starting workout, it's never easy.
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Sanya12364 Posts
I'm looking to get back into top shape - lean and tone. I don't want to get big. The first four months were fairly easy, but now comes the hard part where I have to really cram down in order to get the last pit of results.
Currently I'm 5'10 158 lb. (178 cm 72 kg)
Three months ago I was 170 lb (78 kg).
My target weight is around 154 lb. (70 kg). It's only a few more pounds, but I think I still have a little bit more fat to shed. It's still noticeable around the thighs and a little over the abdominal area.
My current fitness programme on a weekly basis is:
3 miles open-water swim (4 times a week) (100 minutes)
10 miles flat-terrain run (twice times a week) (90 minutes)
4 games of beach volleyball (once a week) (60 minutes)
I've ramped up to this level for about 2 weeks now.
Otherwise I'm sedentary thanks to my job
I pretty much eat whatever I've wanted to, but it's largely healthy. I've never really eaten much junk food.
yogurt, cereal, and fruit for breakfast
salad or deli sandwich for lunch
some kind of entry for dinner - usually with tofu, rice, or pasta
I snack on fruit during the day, usually peaches or plums.
on occasion I drink a protein shake, but never consistently
but I do have a habit of drinking two or more cups of coffee a day.
Any suggestions on additional work outs that I should swap in? I think I can keep my current program, so any suggestions would probably replace something I'm already doing.
In addition, during the winter, open water swimming and running are rather difficult. I can handle swimming in a pool, but I just hate running on a treadmill. Any thoughts for what I could swap in during the winter?
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StorrZerg
Age: 20 Height: 5'5
Current Weight: 135
Goal Weight: 125
Starting Date: July 3rd
Goal Date: End of 09
I'm working out every morning for 30 mins to an hour.
I've been using the rowing machine, doing 25 mins, or doing a 2k sprint (9 mins OUCH)
I'm Decently Fit as it is, played sports all throughout my life and kinda just stopped in College so i put some fat on 
So My goal is to lose some of that fat then bulk up a bit.
And to get my 2k score below 8:00 mins
anyone here that can help on that? 
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TanGeng you could possibly swap running indoors for rowing indoors
But there is nothing stopping you from running out in the cold, as long as its not below freezing.
Some warmer cloths, running when the sun is out for sure
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thedeadhaji
39489 Posts
On July 16 2009 21:32 gds wrote:
Could you give me the link of the travis' workout post please, i cant find it.
btw congrats for losing weight & starting workout, it's never easy.
http://www.teamliquid.net/forum/viewmessage.php?topic_id=76759
Def not a "full workout" by any means, but hoenstly if I did a proper workout I'd be utterly useless during work the next day ^^. Plus I tend to go overboard (go for the glory and crash and burn), so the real test for me is to really keep at this long term~ Seeing this thread be bumped periodically actually helps my discipline believe it or not 
On July 16 2009 22:59 TanGeng wrote:
In addition, during the winter, open water swimming and running are rather difficult. I can handle swimming in a pool, but I just hate running on a treadmill. Any thoughts for what I could swap in during the winter?
Agree with StorrZerg here (well I was a rower for a short period of time so I'm biased ), rowing is a full body workout (only thing that it doesnt have is a "push" motion I think) and should be relatively similar to swimming in terms of muscle use? (dont quote me lol) IIRC it's the 2nd most efficient form of cardio next to crosstraining (though this might only be "equipment" related exercize - ie no swimming included)
On July 16 2009 23:06 StorrZerg wrote:StorrZerg Age: 20 Height: 5'5 And to get my 2k score below 8:00 mins anyone here that can help on that?
Hmm I'm like 5'7 and my best 2k time was 7.5 mins last yr april'ish.
The only real weight training I was doing were leg presses and ... er wtf are those things called... I was lying stomach down on a bench, arms down grab the bar, pull with back/shoulder/tricepts... I guess it was a rowing motion lol. As well are 7 forms of core 1min each 5 second rest in between - front plank / sideplank x2 / dying bug / superman / "taps" / crunches.
2k is basically a sprint, and you may be better served to do stuff like 20 second sprint 15 second rest instead of like 10k ergs. Set a split time you want to maintain throughout and keep it for your 8 mins. Form is prolly going to be the most important thing though...
Btw if you have friends (ie your crew) screaming at you the whole time, your time drops by like 15 seconds LOL
def doable though, our captain was like 5'5 but his 2k was like 6:30 fucking monster X__X
edit: shorter height -> shorter legs means your stroke rate will necessarily be higher... I dont remember how light exactly but prolly in the neighborhood of 30?
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Sanya12364 Posts
On July 17 2009 00:12 thedeadhaji wrote:
The only real weight training I was doing were leg presses and ... er wtf are those things called... I was lying stomach down on a bench, arms down grab the bar, pull with back/shoulder/tricepts... I guess it was a rowing motion lol.
A bench-pull? I've heard it called that.
On July 16 2009 23:25 StorrZerg wrote:
But there is nothing stopping you from running out in the cold, as long as its not below freezing.
Some warmer cloths, running when the sun is out for sure
Unfortunately, there is plenty of snow most of the time.
On July 16 2009 23:25 StorrZerg wrote:
TanGeng you could possibly swap running indoors for rowing indoors
The erg machine is a great idea. I've forgotten all about it. I think I did 2k's in college and 1k's in high school, and my form sucks. I was never a rower and I've never gotten anyone to correct me. Do you have an idea of what a 60-minute workout on the erg machine might look like? I'll ask a trainer about proper form, and I'll probably do some abs, dips, and lower-back exercises to supplement.
My best 2k's were around like 7:15's with some rest and I think I might be able to hold a few 8:00's with 2:00 rest now. Perhaps I could do 6 -2k's. I'll have to try it out some day.
On July 17 2009 00:12 thedeadhaji wrote:
Agree with StorrZerg here (well I was a rower for a short period of time so I'm biased ), rowing is a full body workout (only thing that it doesnt have is a "push" motion I think) and should be relatively similar to swimming in terms of muscle use? (dont quote me lol) IIRC it's the 2nd most efficient form of cardio next to crosstraining (though this might only be "equipment" related exercize - ie no swimming included)
Swimming works the upper body in the forearm, shoulders, chest, back, biceps, and triceps. Most of the workload is focused in the shoulders and triceps. I think the rowing is largely an upper-back exercise - so focused in biceps and upper-back. But it's still very good in its own way. The leg action is completely different from swimming, so that will complement, nicely.
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Nah, rowing is DEFINITELY full body. Very good to bring up strength in the back especially if you're having posture issues (from say the computer or such).
If you're overweight I'd say if you can get on a C2 because it's going to be non-impact on your joints much like swimming except you can ramp up intensity faster. Only problem with running is that if you're heavy your joints take a beating.
If you're looking to build muscle or lose fat you're probably better off doing intervals for rowing much like you would do for running or swimming. 500m sprint as fast as possible, rest 3-5 mins, 500m sprint, etc. until you can't maintain under a certain time or something like that. Great workout.
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anyone got moar pictures? they are the most inspiring 
i wish i had takeen phhoto of my arms 6 months ago when i (we) started all this
i am tall lanky skinny and had NOTHING on my arms but as the months have gone on i am REALLY pleased which what has emerged, been impressing collegauues etc who have seen the change
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This is a pic of me. I know I'm not that ripped or have a superior physique. Just pointing out what effect strict exercise and nutrition can have.
I've been running alot and doing some swimming/spinning. I also lift weights 2-3 times a week. For further reference on working out, read my earlier blog:
http://www.teamliquid.net/blogs/viewblog.php?topic_id=94480
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do you shave your chest (does anyone?) i keep seeing bodybuilders with nice shiney chests and was wondering if i should do it myself (i still hae zero muscle on my chest fyi)
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On July 17 2009 17:44 starflash wrote:
do you shave your chest (does anyone?) i keep seeing bodybuilders with nice shiney chests and was wondering if i should do it myself (i still hae zero muscle on my chest fyi)
Nah there just doesn't grow anything on my chest. Don't shave it lol unless you've got a huge rug
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i wouldnt shave it unless ur ripped as fuck
if i had any more, i'd probably shave/trim it tho :/
from experience, women love to rub that shit ;|
+ Show Spoiler +
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Sanya12364 Posts
Looking healthy keep up the weekly workout routine.
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Ha.ck wtf why do you want to lose weight, you are a beast at 150-160 id stay there man. I weigh 150 and am toned but not that ripped as you are.
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Age: 20
Height: 5"11'
Current Weight: 152 ~8-10% body fat
Goal Weight: 160-170 5-6% body fat
Starting Date: July 17
Goal Date: November 1
Basically trying to get back into my prime at the end of senior year football before I had to cut weight to wrestle.
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thedeadhaji
39489 Posts
On July 18 2009 14:37 Hurricane wrote:
Age: 20
Height: 5"11'
Current Weight: 152 ~8-10% body fat
Goal Weight: 160-170 5-6% body fat
Starting Date: July 17
Goal Date: November 1
Basically trying to get back into my prime at the end of senior year football before I had to cut weight to wrestle.
pics gogo~
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For as long as I can remember, i have been less flexible than everyone I have encountered and I should probably do something about it before i get too old..
Any tips on how to improve flexibility? Maybe do the traditional Touch Your Toes a few times a day? Are there really any major advantages to being flexible? Im in pretty bad shape (i can barely go past the knees rofl?)
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