EPTI only squat 180-220lb but I up the reps.
TL Fitness Initiative (Weight Loss/Gain) - Page 49
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Energies
Australia3225 Posts
I only squat 180-220lb but I up the reps. | ||
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Amber[LighT]
United States5078 Posts
I feel good to be honest, most of the difference came between January and March and May and July. Gonna keep going for the rest of the year and tone up. | ||
TanGeng
Sanya12364 Posts
As of this moment, I'm at 157.6 lb. No change from last week in weight at least. Suffered through a bout of unhealthy sleep schedule and thus unhealthy diet schedule. Work out still feels great. After running a bit I realized that my ABs are really strong but my back is really really weak. So I'm doing several sets of back-extention whenever I go into the gym for my erg machine exercises. I still haven't been able to do a full hour on the erg. I'm going to stick with my 6k routine until I get better intensity/endurance. Instead I'm filling it up with some weights. The gym routine looks like: 1k warm up erging 4:30/rest 1:30 2x2k erg 8:00 / rest 2:00 1k cool down erging 5:00/ done 2 x 20 back extensions no weights 2 x 15 back extensions 6 lbs 2 x 15 back extensions 12 lbs 20 x 125 lbs bench press 15 x 135 lbs bench press 10 x 145 lbs bench press 10 x 155 lbs bench press 10 x 165 lbs bench press 4 x 15 AB wheels 3 x 15 x 120 lbs Lat Pulls 4 x 25 decline situps 3 x 15 x 110 lbs Tricep extensions The whole thing takes about 1:30 and it hurts so much the next day. I can barely move but it feels so good. I'm also starting to see some really good definition around the abdominals despite staying around the same weight. | ||
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zeppelin
United States565 Posts
On July 26 2009 12:03 eshlow wrote: What exactly are you doing right now for lifting/exercise? What are you eating? I lift 3x a week and run about 3-5 miles a week (either 1 day of cardio or running to/from the gym ~1 mile round trip). I eat a lot of takeout and fast food because I don't cook very often (bad) but I try to mitigate this by ordering grilled chicken or turkey subs instead of getting cheeseburgers and limiting my soda intake. I probably eat 3000 calories a day or so, maybe more, and I only drink a couple times a month. Lifting is broken up into 3 days: push, pull, and legs, trying to work in more free weights (i'm about 50/50 lever and cable/free weights right now) | ||
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unknown.sam
Philippines2701 Posts
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Energies
Australia3225 Posts
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Energies
Australia3225 Posts
I guess all it takes now is time, unless anyone has any advice to get over this minor plateau? I might post a progression photo next week. | ||
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unknown.sam
Philippines2701 Posts
On July 29 2009 22:58 Energies wrote: I'm at a cutting phase at the moment so I don't really have a pre-workout meal, I am relying on supplements to get me through. I Might have A meal 3-4 hours beforehand though. Post workout I usually try and get in a high carb protein shake, as I've read somewhere it's a lot more important replacing your sugar levels than taking in a ton of protein after a workout. Something about replacing your glycogen levels, I'm some one of the nutritionist in this thread will be able to clarify on that one. When I get home I have a lean protein with either vegetables or some rice. So either chicken or fish, sometimes some sort of seafood or red meat. so what does ur protein shake consist of?? i've read about a few shakes but the gatorade one (whey and gatorade) seems to be the easiest to make. | ||
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Energies
Australia3225 Posts
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unknown.sam
Philippines2701 Posts
On July 29 2009 23:15 Energies wrote: I just buy the pre-made ones from the gym. Otherwise I just drink Gatorade and then when I get home I have a protein shake, 1-2 scoops of whey with 2% milk and 30 min later dinner. oh ok thanks for that | ||
thedeadhaji
39489 Posts
http://www.bodybuilding.com/fun/proteinshakes.htm It's generally some combination of Milk Water/Ice Fruit (dried or raw) Nuts Protein (duh) Oats/Bran Yogrut Peanut Butter I'm 5-6 weeks into following a lean, controlled diet and over the last few days I'm finding myself DYING of hunger during the day even though I'm eating exactly what I have been the last month+. One explanation is that my metabolism is higher, another is that I've unknowingly lowered some part of my diet too much. I basically cloned Energies' diet and it goes something like this. 7am - 5 egg whites, 2 bananas 10am - High fiber salad w/ canned tuna 12pm - brown rice + chicken breast or salmon 3pm - brown rice + chicken breast or salmon (like 1/2-2/3 my lunch portion) 6pm - Milkshake - skim milk + banana + dried fruit + bran cereal + a few scoops of plain yogrut (dont really need the protein atm b/c my schedule doesnt really allow me to properly work out T_T) 9pm - brown rice + chicken breast / salmon Going to work on figuring out the calories and carbs throughout the day to see if I'm just simply lacking somewhere. | ||
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eshlow
United States5210 Posts
On July 29 2009 00:59 zeppelin wrote: I lift 3x a week and run about 3-5 miles a week (either 1 day of cardio or running to/from the gym ~1 mile round trip). I eat a lot of takeout and fast food because I don't cook very often (bad) but I try to mitigate this by ordering grilled chicken or turkey subs instead of getting cheeseburgers and limiting my soda intake. I probably eat 3000 calories a day or so, maybe more, and I only drink a couple times a month. Lifting is broken up into 3 days: push, pull, and legs, trying to work in more free weights (i'm about 50/50 lever and cable/free weights right now) Um, well, if your lifts aren't above intermediate level for your weight you're generally better off with free weights full body routine. 1x a week for each push/pull/legs isn't that great. http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm Otherwise, you can work in the mileage like that I suppose if that's your overall goal. But if your goal isn't to run distances but to look better or increase performance it's generally better to do intervals or other metabolic work when you're at novice/intermediate level. Much faster results. On July 29 2009 22:45 unknown.sam wrote: hey guys, i had another question about workouts. this time it's not about the actual exercises, but the diet...what would be a good pre/post workout meal?? or more directly, what do you guys have before and after an intense workout?? You can go with a shake like above.... but it's also good to eat good food. Like fruits/vegis/meat, etc. | ||
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thedeadhaji
39489 Posts
So I KNEW I had to figure out exactly how many calories I was consuming. I felt so horrible the last 2-3 days that something had to be wrong. So I did the calorie counting, and what do you know, my math turned out the number 1616 calories. LOL even if I underestimated it by like 10%, I'm still definitely on the low side. Prolly need to inflate it to 2000'ish for my own wellbeing T___T I guess this solves it for now lol | ||
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unknown.sam
Philippines2701 Posts
On July 30 2009 01:10 thedeadhaji wrote: protein shake recipes http://www.bodybuilding.com/fun/proteinshakes.htm It's generally some combination of Milk Water/Ice Fruit (dried or raw) Nuts Protein (duh) Oats/Bran Yogrut Peanut Butter I'm 5-6 weeks into following a lean, controlled diet and over the last few days I'm finding myself DYING of hunger during the day even though I'm eating exactly what I have been the last month+. One explanation is that my metabolism is higher, another is that I've unknowingly lowered some part of my diet too much. Going to work on figuring out the calories and carbs throughout the day to see if I'm just simply lacking somewhere. thanks for the list of protein shakes. i'll be sure to try one of them when i get sick of the gatorade one lol. and about your calorie intake, 1616 seems really low...that's about the amount of calories i should be taking if i wanted to lose a pound a week (im currently ~130lbs) oh yeah, i got my computations from this site: http://www.hpathy.com/healthtools/calories-need.asp | ||
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thedeadhaji
39489 Posts
Ya I'm DEFINITELY undergoing starvation - don't really need to even check the website, my symptoms are telling me it's the case!  PLOOOL my "lose 1lb/week" calorie intake is 2100. Talk about undershooting, ffs. brb eating a 20% larger dinner than last night lol | ||
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funkie
Venezuela9374 Posts
T_T; fuck. | ||
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Cheerio
Ukraine3178 Posts
 . Still too scinny at 60 kg and 178 sm.GL to all you guys reaching your goals: fitness is definately worth it. | ||
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TanGeng
Sanya12364 Posts
On August 04 2009 06:24 Cheerio wrote: 5 weeks into training: not a single missed workout and +3-3,5 kg of weight (muscle I hope . Still too scinny at 60 kg and 178 sm.GL to all you guys reaching your goals: fitness is definately worth it. Whoa, you're 60kg!!! Yeah go put on 15kg!! | ||
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psion0011
Canada720 Posts
On August 04 2009 06:24 Cheerio wrote: 5 weeks into training: not a single missed workout and +3-3,5 kg of weight (muscle I hope . Still too scinny at 60 kg and 178 sm.GL to all you guys reaching your goals: fitness is definately worth it. Yeah it's almost kind of disgusting how fit someone can look just by going to the gym 3 times a week, 1-1.5 hours each time. You can easily look as good as Michael Phelps, a serious athlete who trains for like 8 hours a day. | ||
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eshlow
United States5210 Posts
On August 04 2009 13:42 psion0011 wrote: Yeah it's almost kind of disgusting how fit someone can look just by going to the gym 3 times a week, 1-1.5 hours each time. You can easily look as good as Michael Phelps, a serious athlete who trains for like 8 hours a day. Not really... I mean most of weight changes are nutrition related. If you're overweight or underweight it's fairly easy to fix. Then if you add weight training the body composition you can get as a beginner is amazing. After 3-5 workouts of an hour or so... anymore than that is really just along the lines of diminishing returns so for most people not worth it. | ||
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