EPTTL Fitness Initiative (Weight Loss/Gain) - Page 86
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madnessman
United States1581 Posts
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RowdierBob
Australia13307 Posts
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jfazz
Australia672 Posts
first day of the new bicep/tricep workout tomorrow, excited to see how it will go! | ||
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madnessman
United States1581 Posts
On October 27 2009 22:36 RowdierBob wrote: I'd be munching on a big bowl o pasta for a workout like that! good idea. i'm gonna go eat some rice (i'm asian). | ||
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Energies
Australia3225 Posts
I tend to be angrier, well. Maybe not angrier, more emotionally invested in my lifts as I put everything into it. I unintentionally grunted during my last rep of decline dumbbell chest press. It was 2 x 40kg (88lb) dumbbells, I got up, threw the weights down and felt embarrassed. I'm turning into one of these gym freaks I use to see when I first started. I get a month off flying off to China for WCG and my holiday afterwards, that might do me well to get away from the gym a bit and perhaps start eating some foods I haven't had in a while, like cake or... bread. | ||
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Nazarene
Denmark996 Posts
On October 27 2009 04:37 Foucault wrote: Most likely you did not do 100 strict pushups, no. Especially to your own surprise My form is perfect. I've always been good at bodyweight exercises. | ||
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decafchicken
United States20154 Posts
On October 27 2009 04:09 tryummm wrote: Okay, first of all let me begin this rant by saying that the workout routines listed by the OP suck really really badly. The reason: -The people promoting them probably don't even do the workouts, they probably eat to the macro nutrient (Which most people don't have the finances or resources/knowledge to do), they have years of training, and they take a bunch of steroids. -Exercises such as crunches do nothing but hurt your power and increase your risk of injuries. -If you're any sort of athlete, isolation exercises SUCK! They should only be used in rehab. Otherwise you are decreasing power and increasing risk of injury. -You should be standing on your feet and work something called reactive strength (Yet most reactive strength workouts available still suck). -You should not work out in low weight high reps, or workout to 'Feel the Burn' -Workout until you are exhausted. -Workout on machines Now that's out of the way What you should expect/do in a good workout routine: -Workout around 5 days a week for around 40-50 minutes per day. -Gain ~1 pound of muscle per week, or 52 pounds in a year (NO, THIS ISN'T THAT HARD TO DO WHEN YOU HAVE A GOOD WORKOUT ROUTINE, AND YOU ARE AT A SMALL WEIGHT). -WARM UP prior to working out (THIS DOESN'T MEAN STRETCH!! Stretching will also make you less powerful and increase your chances of injury). -Utilize an underused piece of equipment called a barbell. -Avoid most plyometrics, especially if you are an amateur athlete. -Stretch ~2 days a week for recovery purposes AFTER your workout. 10-25 seconds for 3 reps seems to be most beneficial. -Have a healthy nutrition plan where you consume ~75-100% grams of protein for each pound of body weight. -A workout specific for what you WANT in life. 52 pounds in a year of muscle?? Avoid plyometrics? Use machines over free weighs? | ||
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biomedical
235 Posts
On October 27 2009 23:35 Energies wrote: I appear to be getting stronger in all lifts, I really don't know what to attribute it to, I'm eating less, I've stopped taking Creatine and my pre-workout supplements. I'm leaving the gym every day having gone up a weight in a lift or at the bare minimum an extra rep on the previous weight increase. I tend to be angrier, well. Maybe not angrier, more emotionally invested in my lifts as I put everything into it. I unintentionally grunted during my last rep of decline dumbbell chest press. It was 2 x 40kg (88lb) dumbbells, I got up, threw the weights down and felt embarrassed. I'm turning into one of these gym freaks I use to see when I first started. I get a month off flying off to China for WCG and my holiday afterwards, that might do me well to get away from the gym a bit and perhaps start eating some foods I haven't had in a while, like cake or... bread. LOL i was grunting like a motherfucker my first few sessions here. seemed to have stopped (or stopped noticing) now i managed to get my squat up to "about" 47.5kg. i think my legs are REALLY weak (not to mention i get light-headed doing squats VERY easily). there's this huge "leg press"/leg push machine - if no one objects im going to start using it to see if it helps my legs which inturn helps my pathetic squat. i put it on 110kg and done 2x6 leg pushes and kinda liked it, seems like a good isolation for what seems to be an underused muscle group.... question about "stablisers".... for bpresses and squats we have a big metal rack that "holds" the olymic bar "in place" , stabalising it. it also has hooks on the sides so if you get stuck you can just hook it up and step away without being trapped there like a retard (hi). what are you opinion on this device? imo: it probably lets you lift more and much much safer (for me), and you should use it for your starting strength, until you have some all-round muscular base. but eventually you should be doing squats and bpresses without it so you build your personal stability, which you will need if you ever go to a gym that doesn't have a stabaliser..... today for example i tried moving to 50kg bench, done 2x5 (i think) then got stuck and jusssst managed to hook the bar onto a hook so i could crawl from underneath it. this is so much safer!! if i wasnt using this then i wudda dropped it on my neck (again) . but maybe i should be lifting much lighter weights and not using a stabliser........ | ||
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Foucault
Sweden2826 Posts
BUT, I run 2 days a week currently and on these days it's simply not possible to run without any carbs. So can I eat carbs before my running workouts and stick to no-carb the rest of the time, or doesn't it work that way? I'm mainly looking to be a bit leaner, not loose or gain weight really. | ||
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Nazarene
Denmark996 Posts
On October 28 2009 01:37 Foucault wrote: So I'm currently trying out a diet with much less carbs than normally. I will probably be eating less than 50 gr of carbs/day in the beginning, and then take it down even more. BUT, I run 2 days a week currently and on these days it's simply not possible to run without any carbs. So can I eat carbs before my running workouts and stick to no-carb the rest of the time, or doesn't it work that way? I'm mainly looking to be a bit leaner, not loose or gain weight really. Some people would advocate one thing, others would advocate another. My stance is this: With at least some glycogen stored in muscle and liver ready for when you exercise, you will be able to work with a higher intensity as compared to if your body was in a ketogenic state (i.e. using ketones from breaking down fatty acids as fuel). This way you will burn more calories/minute because you can work harder. Plus, you won't feel like shit when you're out there. You might feel a little bit like shit if you're running on ketones, but at least you wouldn't have eaten those extra calories pre-exercise (if you're looking to lose weight, which you're saying you're not). I guess it all comes down to what you like, but if it was me I would always eat some carbs pre-exercise. | ||
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eshlow
United States5210 Posts
On October 27 2009 23:27 madnessman wrote: good idea. i'm gonna go eat some rice (i'm asian). Carb loading doesn't really work. Think about it. When you eat a huge load of carbs what is your body going to do with it as it digests? Yes, some will go the muscles and liver IF glycogen is depleted. But otherwise, your body is just going to up it's insulin and if it has nowhere to be used as energy it's going to go straight to your fat stores. If you were leading up to a competition and had just depleted glycogen in training sessions (back off) then possibly to refill glycogen stores. But if you're tapering most work won't be intense anyway in which case you don't need to try to do that. On October 27 2009 23:35 Energies wrote: I appear to be getting stronger in all lifts, I really don't know what to attribute it to, I'm eating less, I've stopped taking Creatine and my pre-workout supplements. I'm leaving the gym every day having gone up a weight in a lift or at the bare minimum an extra rep on the previous weight increase. I tend to be angrier, well. Maybe not angrier, more emotionally invested in my lifts as I put everything into it. I unintentionally grunted during my last rep of decline dumbbell chest press. It was 2 x 40kg (88lb) dumbbells, I got up, threw the weights down and felt embarrassed. I'm turning into one of these gym freaks I use to see when I first started. I get a month off flying off to China for WCG and my holiday afterwards, that might do me well to get away from the gym a bit and perhaps start eating some foods I haven't had in a while, like cake or... bread. Neural efficiency. :p There's nothing wrong with grunting or expelling air hard (that's what I do), Valsalva also works too. question about "stablisers".... for bpresses and squats we have a big metal rack that "holds" the olymic bar "in place" , stabalising it. it also has hooks on the sides so if you get stuck you can just hook it up and step away without being trapped there like a retard (hi). what are you opinion on this device? imo: it probably lets you lift more and much much safer (for me), and you should use it for your starting strength, until you have some all-round muscular base. but eventually you should be doing squats and bpresses without it so you build your personal stability, which you will need if you ever go to a gym that doesn't have a stabaliser..... Do not use the smith machine. If you're worried about dropping the bar, squat/bench/etc. in a power rack with safety bars so if you drop the weight it will catch it. Get a spotter for bench. Most people during their rest breaks won't mind if you ask them to spot a set or two for you. On October 28 2009 01:37 Foucault wrote: So I'm currently trying out a diet with much less carbs than normally. I will probably be eating less than 50 gr of carbs/day in the beginning, and then take it down even more. BUT, I run 2 days a week currently and on these days it's simply not possible to run without any carbs. So can I eat carbs before my running workouts and stick to no-carb the rest of the time, or doesn't it work that way? I'm mainly looking to be a bit leaner, not loose or gain weight really. If you're going to take carbs, you want to take them in POST workout. To refill glycogen stores for next session. Post workout is when your muscles are the most insulin sensitive, so eating carbs then will drive them into your muscles for energy and glycogen refuel. Again, trying to load carbs before workouts or days before isn't very smart... | ||
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Foucault
Sweden2826 Posts
Why isn't it smart to load carbs before a cardio-based workout? I mean the same day, not eating alot of carbs for days. Nazarene, there are elite triathletes out there doing LCHF and seem to be able to get by just fine, so I dunno. | ||
TanGeng
Sanya12364 Posts
On October 28 2009 04:01 Foucault wrote: Ok it's just that I noticed that I have MUCH better energy running with carbs then when running after a breakfast of bacon and eggs. It's like night and day, what to do? I don't want to give up running, but I want to get lean and besides I think I would feel better in general on a low carb-diet. Why isn't it smart to load carbs before a cardio-based workout? I mean the same day, not eating alot of carbs for days. Nazarene, there are elite triathletes out there doing LCHF and seem to be able to get by just fine, so I dunno. It all depends on how well you are conditioned aerobically. LCHF depends on acetyl metabolism which is all aerobic. It's the driver for fat metabolism. If you ever strain yourself into anaerobic exercises then you need carbs and that produces energy through glycolysis. That's what you need to keep in mind. Those elite triathletes are probably in much better aerobic condition than you are. That's the idea. edit: biological terminology | ||
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Foucault
Sweden2826 Posts
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TanGeng
Sanya12364 Posts
Over long periods of time, the body can reverse the fat production and start synthesizing carbs from fats, but that's much slower. Did that make sense? You can train your muscles to become better at aerobic metabolism. That's probably what elite triathletes have done. | ||
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Djabanete
United States2786 Posts
On October 25 2009 01:51 Djabanete wrote: Set a modest exercise goal. Held to it for | ||
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Foucault
Sweden2826 Posts
However, people seem to be able to function fine with both aerobic and anaerobic training on the LCHF-diet, so I'm not sure what you are getting at. But yeah, it involves ketones and your body needs to adjust to use fat as a source of energy instead of glucose. So how much slower is that? I mean how long would it take to be able to use fat instead of glucose? So you mentioned the brain, won't it require glucose if you're doing alot of thinking of schoolwork etc? | ||
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TanGeng
Sanya12364 Posts
The way to train for better aerobic capacity could be two ways. You could try the High Intensive Interval Training - basically sprints, but make sure you do it for 30 minutes. Sustain the intensity. Get a bit of carbs in your diet when doing this. The other method is if you are committed and have a lot of time, you can do endurance intervals 2-4 minutes intervals + 1 minute of rest pace. Do these at the most challenging pace that you can hold and sustain workout for about an hour. ----- As an added note, it's probably best to do both these together and not to do the HIIT more than twice a week or more than half the sessions. If you want to research on your own, the keyword is VO2Max. ----- Back in the day when I was training 5 hours a day and had good aerobic capacity. For the last 2 hour session, I'd eat 2 snickers bars along with noon meal for energy during workout. I was a student and had to study right after, and often got a sugar filled smoothie or drink after practice. | ||
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eshlow
United States5210 Posts
If you're gonna take something for workout then take it right before you start the workout if your stomach can handle it. For example, I tend to do better if I don't eat for 2-3 hours before a workout, but some people can do better if they eat right before a workout. Play around with it. Just know that carbo loading waaaaaaaaay in advance like 8+ hours or the day before doesn't really do much. I explained it up there in the big post. | ||
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Foucault
Sweden2826 Posts
Oh well, I've read up on some stuff on stronglifts.com. Seems like an okay site? Because of the fact that I do some running and that I have some relatively intense schoolwork for the next couple of weeks, I will probably just cut down on carbs a bit in general and eat a decent breakfast with some carbs and try to keep carbs as post-workout at other times, besides veggies. Quinoa also seems like a good alternative that I already use as a source or carbs together with tuna/chicken etc. My inspiration for cutting back on carbs in food is 1) I think it will stabilize my blood sugar and concentration in general 2) get rid of some persistant belly fat. Other than that I am quite knowledgeable about food in general so I think will turn out well. | ||
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