I have started to cut. If I have made the right calculations and stick to my plan, I will lose what I need to lose in 2 months. However that will probably not happen, so my goal is to do it in 3 months. Then I will be down to 10% bodyfat. Depending on what it looks like I might have to shred another 2%, which will take another month.
I got tested at my gym last week and I was @ 14,9% bodyfat. I think that's accurate enough. It's all located at the belly though xD
I have made a diet that has the following break downs:
161g of protein which is roughly 1g pr. lbs of lean weight 75g of fat 184g of carbs. totalling 2000 kcal.
I have complex carbs early in the day. 1 litre of milk after training. meat for the last half of the day.
I work as a packet deliverer so I get a lot of low intensity cardio during work (much more than you would think). And I walk around 30 min to get to work and 30 min to get home. I will swich to bike soon though.
My workout:
Monday: 3 set pullups 3 set chin ups 3 set row 3 set deadlift 3 set barbell curl (ez bar) 3 set dumbbell curl 3 set preacher curl weighted ab work
Tuesday: 3 set bench press 3 set incline bench 3 set flyers 3 set mili press 3 set lateral 3 set forgot name (rear delt exercise) 3 set dip 3 set tricep extension 3 set tricep pushdown (rope) 3 set squats
Thursday: same as monday minus the deadlift
Friday: same as tuesday.
The routine has been working really well for me, so I'm not gonna switch that before I start bulking again.
Do you have any criticism on diet or anything else? Would be appreciated very much!
I'm not gonna do no carb diets, so please don't suggest that I have tried it before and it was not something for me.
I have more than one diet, but they all have roughly the same breakdown.
hey eshlow right now im working out with a schedule of 2 days on 1 day off before i was doing something a slightly heavier schedule but after I have moved up to straddle lever I have found the back of my shoulders getting sore quite often
even still just on this schedule on my off days my shoulders are just about always sore is that standard?
Hey guys, I got a quick question about eating after working out. I usually work out in the afternoon around 2 pm for at least 1 hour and 15 minutes. After I'm done, I usually eat something that has protein (tuna sandwich, peanut butter sandwich, etc). Recently, I got hired for a part time job, which forces me to work out at night now (after I finish all homework and errands). Is it bad to eat after a work out when it's around 10:30 pm? I ask this because I usually jump into bed around 11:30 pm or sometimes midnight.
On February 16 2010 01:42 Ack1027 wrote: I'm doing pretty well at following my new paleo diet. I had to cheat one time cuz I had to fly across the country so I had one bratwurst with bun+fries but other than that been following the guidelines, cutting carbs, getting animal fats and doing what I can within my control. I think my downfalls are that I have no affordable or nearby grass fed meat cuts/offal but I am literally using kerrygold butter for every single meal. Also taking fish oil capsules with every meal and drinking water only. I am using the salted version of the kerrygold butter, is that fine? I basically only use sea salt/pepper/garlic to season everything I eat, and some lemon for fish.
I'm thinking about incorporating some kinda shake into my routine but not sure what to use... I know I want to use blueberries/raspberries but no idea what liquid to use [ aka what would taste good ]. I was thinking half and half or coconut cream/milk but I have to admit I haven't had any coconut liquid products in forever so I have no idea how they would taste. Half and half is kinda expensive and after watching that milk video I'm kinda wary of whole milk [ which for some reason is not found at my grocery ] and of half and half. Ideas? Thank you!
Sounds good. Yeah any of the coconut stuff works for shakes.
Whole milk is superior to half and half if you respond well to it. Milk tends to be a more individual thing where some tolerate it well, some don't. I tend to be on the not-so-tolerate it well side so I try to stay away in general. If you do well on it go for it.
On February 16 2010 02:06 Magicbox wrote: I have started to cut. If I have made the right calculations and stick to my plan, I will lose what I need to lose in 2 months. However that will probably not happen, so my goal is to do it in 3 months. Then I will be down to 10% bodyfat. Depending on what it looks like I might have to shred another 2%, which will take another month.
I got tested at my gym last week and I was @ 14,9% bodyfat. I think that's accurate enough. It's all located at the belly though xD
I have made a diet that has the following break downs:
161g of protein which is roughly 1g pr. lbs of lean weight 75g of fat 184g of carbs. totalling 2000 kcal.
I have complex carbs early in the day. 1 litre of milk after training. meat for the last half of the day.
I work as a packet deliverer so I get a lot of low intensity cardio during work (much more than you would think). And I walk around 30 min to get to work and 30 min to get home. I will swich to bike soon though.
My workout:
Monday: 3 set pullups 3 set chin ups 3 set row 3 set deadlift 3 set barbell curl (ez bar) 3 set dumbbell curl 3 set preacher curl weighted ab work
Tuesday: 3 set bench press 3 set incline bench 3 set flyers 3 set mili press 3 set lateral 3 set forgot name (rear delt exercise) 3 set dip 3 set tricep extension 3 set tricep pushdown (rope) 3 set squats
Thursday: same as monday minus the deadlift
Friday: same as tuesday.
The routine has been working really well for me, so I'm not gonna switch that before I start bulking again.
Do you have any criticism on diet or anything else? Would be appreciated very much!
I'm not gonna do no carb diets, so please don't suggest that I have tried it before and it was not something for me.
I have more than one diet, but they all have roughly the same breakdown.
I also get around 8 hours sleep pr night.
Sounds OK I guess. I would cut a lot of the isolation work and just do mass compounds, but if you wanna get big arms or whatever go for it.
On February 16 2010 02:32 travis wrote: hey eshlow right now im working out with a schedule of 2 days on 1 day off before i was doing something a slightly heavier schedule but after I have moved up to straddle lever I have found the back of my shoulders getting sore quite often
even still just on this schedule on my off days my shoulders are just about always sore is that standard?
I would take some days off. Once you get to the harder progressions you can't work them as often though...
If the soreness is hindering your workouts take an extra day or two off. Then go from there.
On February 16 2010 07:31 zoLo wrote: Hey guys, I got a quick question about eating after working out. I usually work out in the afternoon around 2 pm for at least 1 hour and 15 minutes. After I'm done, I usually eat something that has protein (tuna sandwich, peanut butter sandwich, etc). Recently, I got hired for a part time job, which forces me to work out at night now (after I finish all homework and errands). Is it bad to eat after a work out when it's around 10:30 pm? I ask this because I usually jump into bed around 11:30 pm or sometimes midnight.
No, it's fine to eat.
It's best to not workout late before sleep though but if that's the only time you can do it (morning would be preferable.. but yeah).
On January 21 2010 13:11 bdams19 wrote: Good link... I really have to start committing 100% to my diet.
I will declare today as my start date: Age: 23 Height: 5'8" Weight: 180 (highest it has been in my entire life) Goal: 165 while adding lean muscle. Training: Swim 40 minutes every other day, lift every other day (not on the same days, alternating). Use the weekend for rest.
I have been having severe stomach problems that are holding me back (gas, bloating, etc.) during workouts and it is extremely frustrating. All tests were negative so I probably need to get a colonoscopy =(
Down to 174 from 182 (I actually guessed 180 when I posted but was 182 when I weighed myself) so down 8 pounds in about 3 weeks. Still having the same stomach issues and what not but I think the better diet and exercise helps. I am going to start to incorporate deadlifts and weightless squats into my routine.
Caught a bit of a cold lately, so that has been slowing me down. Hope everyone is doing well with keeping on track for their goals!
It's best to not workout late before sleep though but if that's the only time you can do it (morning would be preferable.. but yeah).
It's a myth eating before bed, heh.
Ideally, waking up in the morning is better because working out wakes you up and gets you energized. Don't think of eating before bad as a bad thing; a wise man once said it's not when you put the gas in the tank but how many miles you travel that really matters.
It's best to not workout late before sleep though but if that's the only time you can do it (morning would be preferable.. but yeah).
It's a myth eating before bed, heh.
Ideally, waking up in the morning is better because working out wakes you up and gets you energized. Don't think of eating before bad as a bad thing; a wise man once said it's not when you put the gas in the tank but how many miles you travel that really matters.
I think I would die if I did a heavy squat or deadlift workout right after waking. I usually need to consume 1.5k+ calories less than 2 hours before a workout or I have a pretty high chance of either passing out or performing very sub-optimally. Coach Mark Rippetoe says you should work out either 3 or 11 hours after rising because that's when your body is the strongest. In addition to that, you need some time to take in some calories and for your joints to warm up and fill with their necessary fluids.
I guess if you're just doing cardio or you're still early in novice programming you might be able to get away with it.
It's best to not workout late before sleep though but if that's the only time you can do it (morning would be preferable.. but yeah).
It's a myth eating before bed, heh.
Ideally, waking up in the morning is better because working out wakes you up and gets you energized. Don't think of eating before bad as a bad thing; a wise man once said it's not when you put the gas in the tank but how many miles you travel that really matters.
As Travis said, it does actually matter if you eat late, because of acid reflux and stuff that can damage your esophagus. It's probably not a big problem for most people, but nevertheless that is at least one reason why you may want to avoid eating too late.
On February 16 2010 07:31 zoLo wrote: Hey guys, I got a quick question about eating after working out. I usually work out in the afternoon around 2 pm for at least 1 hour and 15 minutes. After I'm done, I usually eat something that has protein (tuna sandwich, peanut butter sandwich, etc). Recently, I got hired for a part time job, which forces me to work out at night now (after I finish all homework and errands). Is it bad to eat after a work out when it's around 10:30 pm? I ask this because I usually jump into bed around 11:30 pm or sometimes midnight.
No, it's fine to eat.
It's best to not workout late before sleep though but if that's the only time you can do it (morning would be preferable.. but yeah).
It's a myth eating before bed, heh.
I dunno if I have the will power to wake up extra early in the morning to work out since my first class is at 8:15 AM. I know that it's not as early as 7:30 AM classes that my school offers, but I already know that I gonna end up doing the whole "aww, just 5 more minutes...". Not to mention I already have trouble sleeping at night even when I am tired.
I could go to the gym earlier around 8 PM, but I know that the place is gonna be packed. I don't like working out when the gym is crowded since I have to wait for others to be done.
had a decent workout today. still progressing with the exercises but i decided to alternate the press and dips since performance suffers on whichever of the 2 exercises i do last.
the pain around the kneecap has subsided somewhat but still not enough for rigorous activity like lunges or pistols (basically anything that requires pressing/pushing). hopefully i'll be able to get back to working my legs (maybe w/ some running) after a week or so.
edit: btw, since i have a bum knee should i limit my leg work to just hamstring curls/leg raises/calf raises for both legs or is it ok for me to add pistols for my healthy leg?? will i get any imbalances??
On February 16 2010 02:32 travis wrote: hey eshlow right now im working out with a schedule of 2 days on 1 day off before i was doing something a slightly heavier schedule but after I have moved up to straddle lever I have found the back of my shoulders getting sore quite often
even still just on this schedule on my off days my shoulders are just about always sore is that standard?
I would take some days off. Once you get to the harder progressions you can't work them as often though...
If the soreness is hindering your workouts take an extra day or two off. Then go from there.
alright ty sir this is pretty much what i figured i am amazed though at how easily i seem to get sore from doing these harder progressions
one thing im doing right now that I read can help build up for advanced tuck planche, on 1 of my 2 days, i take dumbbells (as heavy as i can go), lie on my back, press them over my chest, and then lower them with straight arms until my hands are parallel with my hips, and then I try to lock the weight out for as long as i can
i read that it uses the same muscle in a similar way to pushing your back/butt up during a tuck planche. have u heard of doing this?
It's best to not workout late before sleep though but if that's the only time you can do it (morning would be preferable.. but yeah).
It's a myth eating before bed, heh.
Ideally, waking up in the morning is better because working out wakes you up and gets you energized. Don't think of eating before bad as a bad thing; a wise man once said it's not when you put the gas in the tank but how many miles you travel that really matters.
I think I would die if I did a heavy squat or deadlift workout right after waking. I usually need to consume 1.5k+ calories less than 2 hours before a workout or I have a pretty high chance of either passing out or performing very sub-optimally. Coach Mark Rippetoe says you should work out either 3 or 11 hours after rising because that's when your body is the strongest. In addition to that, you need some time to take in some calories and for your joints to warm up and fill with their necessary fluids.
I guess if you're just doing cardio or you're still early in novice programming you might be able to get away with it.
I work out no more than an hour after waking up. I do it because I don't have any good times to otherwise. I am quite convinced I would have better results if I waited longer, though. I definitely do perform better later in the day. I think i will wait 3 hours like u post there, once I am able to change my daily schedule some. As it stands now I don't even have breakfast until after I work out.
On February 16 2010 20:57 unknown.sam wrote: had a decent workout today. still progressing with the exercises but i decided to alternate the press and dips since performance suffers on whichever of the 2 exercises i do last.
the pain around the kneecap has subsided somewhat but still not enough for rigorous activity like lunges or pistols (basically anything that requires pressing/pushing). hopefully i'll be able to get back to working my legs (maybe w/ some running) after a week or so.
edit: btw, since i have a bum knee should i limit my leg work to just hamstring curls/leg raises/calf raises for both legs or is it ok for me to add pistols for my healthy leg?? will i get any imbalances??
i haven't had a chance to visit the ortho yet so i duno what's wrong with the kneecap. still experiencing anterior pain. it basically feels like a bruise at a specific location when i apply pressure to it and when i bend it. i plan on having it checked soon (proly on friday).
drank beer and vodka like it was going out of style with mcdonalds for my only nutrition and dropped like 5 pounds lol
Kinda upset about this huge bump on my shoulder, keeping me from doing pretty much any lifting. it kills when i do arms, bench, and dead lift. I still might be able to squat depending on where i put the bar. I think it will be best just to take some time off and get back to 100% though. Still attempting to play rugby though, i can kick run and pass, but i avoid contact while running and can't make tackles for shit lol. probably not a good idea but i can't imagine skipping practice
EPT
I have tried it before and it was not something for me.
