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On February 17 2010 15:09 unknown.sam wrote:
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).
Well, keep my updated... I may be able to give you a guess of what it may be if I know articulations and exactly where the pain is.
On February 17 2010 16:50 decafchicken wrote: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 
What bump? Where? AC joint?
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i circled where the bump would be on this pick of me (sorry for lame pick its the only that had both my shoulders showing forward lol)
+ Show Spoiler +
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On February 18 2010 10:49 eshlow wrote:Show nested quote +On February 17 2010 15:09 unknown.sam wrote:
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).
Well, keep my updated... I may be able to give you a guess of what it may be if I know articulations and exactly where the pain is.
the red area (circle) is where it hurts (like a bruise) when i poke/press it or apply pressure to it. the pain is also significant when my knee is in full flexion. when i extend my knee (i'm on my back with knees to chest fully bent) it feels 'dry', like there isn't any 'grease'. or should i say it doesn't feel fluid/smooth and there's also a creaking sound in the said motion.
hope this helps.
+ Show Spoiler +
i'll be visiting the ortho tomorrow so i'll keep you posted.
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JFKWT
Age: 22 || Height: 175cm / 5'10" || Weight: 71kg/156lbs (haha i checked with a calculator)
Starting Date: Pretty much now || Goal Date: Jul/Aug (end of term break)
Weight goals -- Maintain, perhaps lose a kilo or 2 max.
Current Fat %: 20.7, aiming to drop it to <20% (perhaps ~19)
Training goals -- Trim down the cardiac-risk belly fat. Work towards abs and doing my 1st pullup =x. Start doing some real cardio.
Nutrition goals -- Cut out more salt, sugar and trans fat from my diet, eat more fish and veggies
Misc goals -- Score an A- average on this semester (Iccup D+ is currently on hold lol =p)
Currently:
+ Show Spoiler +(spoilered to prevent embarassment =p)
Doing ~ 50 crunches + 20 pushups/day
On alternate days:
Shoulder lifts (lat and raised) 3x15 (5kg/11lb)
Row 3x16 (10kg/22lb)
Bicep curl 3x10 (10kg/22lb)
Tricep curl 2x10 (10kg/22lb with both arms)
Squats (didnt count) holding dumbells while resting my arms =p
Basically i got these old dumbells that i'm lazy to readjust everytime so i left one at 5kg and the other at 10kg. Progress is imho slow but steady. I got somewhat loose ligaments+flat feet so i'm not too adventurous in piling on the weight as i've gotten inflammation from trying to train vigorously for pullups and doing high impact leg exercises as part of the school physical/gym classes.
Thinking of adding a weekly/biweekly session of cycling as my cardio now is practically nonexistent.
Suggestions would be very welcome ^_^
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so eshlow, you're cool with whole milk? i've been reading about how dairy is highly insulinogenic. i've been having a bit of a dairy experiment lately, but i can't really tell if its affects are positive or negative.
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On February 19 2010 05:58 shmay wrote:
so eshlow, you're cool with whole milk? i've been reading about how dairy is highly insulinogenic. i've been having a bit of a dairy experiment lately, but i can't really tell if its affects are positive or negative.
Fat blunts hyperinsulemia from carbs/protein... which is better if you're using whole milk.
On February 18 2010 10:56 decafchicken wrote:i circled where the bump would be on this pick of me (sorry for lame pick its the only that had both my shoulders showing forward lol) + Show Spoiler +
Yeah, sounds like you may have AC joint separation...
+ Show Spoiler +
On February 18 2010 21:21 unknown.sam wrote:Show nested quote +On February 18 2010 10:49 eshlow wrote:On February 17 2010 15:09 unknown.sam wrote:
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).
Well, keep my updated... I may be able to give you a guess of what it may be if I know articulations and exactly where the pain is. the red area (circle) is where it hurts (like a bruise) when i poke/press it or apply pressure to it. the pain is also significant when my knee is in full flexion. when i extend my knee (i'm on my back with knees to chest fully bent) it feels 'dry', like there isn't any 'grease'. or should i say it doesn't feel fluid/smooth and there's also a creaking sound in the said motion. hope this helps. + Show Spoiler +i'll be visiting the ortho tomorrow so i'll keep you posted.
Pain is underneath or on the top of the patella? Underneath means something different than on top of it.
We'll see though.
On February 19 2010 04:00 JFKWT wrote:JFKWT Age: 22 || Height: 175cm / 5'10" || Weight: 71kg/156lbs (haha i checked with a calculator) Starting Date: Pretty much now || Goal Date: Jul/Aug (end of term break) Weight goals -- Maintain, perhaps lose a kilo or 2 max. Current Fat %: 20.7, aiming to drop it to <20% (perhaps ~19) Training goals -- Trim down the cardiac-risk belly fat. Work towards abs and doing my 1st pullup =x. Start doing some real cardio. Nutrition goals -- Cut out more salt, sugar and trans fat from my diet, eat more fish and veggies Misc goals -- Score an A- average on this semester (Iccup D+ is currently on hold lol =p) Currently: + Show Spoiler +(spoilered to prevent embarassment =p)
Doing ~ 50 crunches + 20 pushups/day
On alternate days:
Shoulder lifts (lat and raised) 3x15 (5kg/11lb)
Row 3x16 (10kg/22lb)
Bicep curl 3x10 (10kg/22lb)
Tricep curl 2x10 (10kg/22lb with both arms)
Squats (didnt count) holding dumbells while resting my arms =p
Basically i got these old dumbells that i'm lazy to readjust everytime so i left one at 5kg and the other at 10kg. Progress is imho slow but steady. I got somewhat loose ligaments+flat feet so i'm not too adventurous in piling on the weight as i've gotten inflammation from trying to train vigorously for pullups and doing high impact leg exercises as part of the school physical/gym classes.
Thinking of adding a weekly/biweekly session of cycling as my cardio now is practically nonexistent.
Suggestions would be very welcome ^_^
Do Starting Strength! It's posted in the OP.
Nutrition is the major thing for losing fat though... abs are made in the kitchen.
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On February 19 2010 10:38 eshlow wrote:Yeah, sounds like you may have AC joint separation... + Show Spoiler +
yeah just read up on it some and sounds like exactly what happened (a direct blow to the shoulder (often seen in football, rugby, or hockey), and the symptoms (pain and bump).
it says to do this:
Rest and apply ice in the early stage
Immobilise the shoulder in a sling to ease pain by taking the weight of the arm
See a Sports Injury Specialist or Doctor
None of which i have done. Having been a week, theres only pain when i raise my arm to my head or stretch it behind me. Should i just keep taking motrin and let it fix it up? I'll take it easy in rugby, not skipping though ^_^
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On February 19 2010 10:38 eshlow wrote:
Pain is underneath or on the top of the patella? Underneath means something different than on top of it.
We'll see though.
i'm not so sure how to distinguish between pain on top and underneath. i mean i didn't bump my knee anywhere but it feels like a bruise.
just came back from the doc and he just told me to get an x-ray first which btw is exactly what my sources said would happen.
i'll have to go back again next week.
edit: does anyone know if there's any significant difference between powdered milk and liquid milk nutrient-wise?? powdered milk here is a little cheaper (i think) and i'm thinking about saving some extra cash.
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[QUOTE]On February 17 2010 02:37 travis wrote:
[QUOTE]On February 16 2010 14:12 Drowsy wrote:
[QUOTE]On February 16 2010 13:42 bdams19 wrote:
[QUOTE]On February 16 2010 11:43 eshlow wrote:
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.[/QUOTE]
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.[/QUOTE]
As it stands now I don't even have breakfast until after I work out.
[/QUOTE]
Damn... what's your training program like? That's definitely going to inhibit your gains pretty severely. If I'm pressed for time usually I just drink 32oz or so of whole milk and it's enough to get through the workout without too many problems.
I guess if you do mostly cardio or something with a lot of machines it won't be a big deal, but if you're doing heavy squats, deadlifts, and presses you're going to want to eat a few hours before and immediately after.
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On February 19 2010 10:48 decafchicken wrote:yeah just read up on it some and sounds like exactly what happened (a direct blow to the shoulder (often seen in football, rugby, or hockey), and the symptoms (pain and bump). it says to do this: Rest and apply ice in the early stage Immobilise the shoulder in a sling to ease pain by taking the weight of the arm See a Sports Injury Specialist or Doctor None of which i have done. Having been a week, theres only pain when i raise my arm to my head or stretch it behind me. Should i just keep taking motrin and let it fix it up? I'll take it easy in rugby, not skipping though ^_^
Here's a "general" program that you can follow
+ Show Spoiler +Basically, you can follow tendonitis protocol minus the exercise and stretching for now: http://www.eatmoveimprove.com/2009/08/on-tendonitis/The AC joint connects scapular to the rest of the body through the clavicle. The joint is supposed to be immobile. Once it gets moving via sprain or tearing of the ligaments, it's very easy to get arthritis in the joint since the cartilage wears down pretty quickly. Basically, what you do with AC joint is rest, massage the muscles around the area to increase blood flow for healing + keep the muscles from tightening up, fish oil for anti-inflammatory, ice if it helps. Once it start feeling better improve range of motion with non-painful movement, and start strengthening rotator cuff muscles to make the shoulder more stable. Then work slowly back into compound movements. Usually each of these steps will take 2-4 weeks each. Can take more or less depending on how your body recovers -- to improve recovery capacity take the fish oil, sleep more, eat quality foods, etc. Glucosamine/chondroitin sulfate/MSM, etc. can also be used for helping keep your cartilage healthy.
On February 19 2010 14:07 unknown.sam wrote:Show nested quote +On February 19 2010 10:38 eshlow wrote:
Pain is underneath or on the top of the patella? Underneath means something different than on top of it.
We'll see though.
i'm not so sure how to distinguish between pain on top and underneath. i mean i didn't bump my knee anywhere but it feels like a bruise. just came back from the doc and he just told me to get an x-ray first which btw is exactly what my sources said would happen. i'll have to go back again next week. edit: does anyone know if there's any significant difference between powdered milk and liquid milk nutrient-wise?? powdered milk here is a little cheaper (i think) and i'm thinking about saving some extra cash.
Compare the nutrition labels...
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My current workout routine is
Tuesday/Thursday/Saturday - Squat - Bench/Press - Deadlift/Powerclean - alternating exercises.
I would like to move to Mon/Tue/Wed/Sat
I don't see how I can follow the same routine without rest days.
Any suggestions on a 4 day workout?
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so i've been doing some reading, and from what i gather a lot of sites say exercising (cardio) before breakfast is effective in burning fat. then of course there are other sites that say exercise before breakfast eats away at your muscle more so than the fat stores.
can anyone clear this up?
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Alright TL, I want to thank you.
Last December I was 189 pounds and now I am 170 pounds, all thanks to you guys (I followed that paleolithic diet that was linked). I have severely limited carbs and am eating more fruits, vegies and protein. Although I do not lift weights I run quite a bit everyday (like 4.5 miles per day). I am running a half marathon in March any advice about when I should taper my workouts and whether I should eat carbs before the race (or like 2-3 days before the race). I rarely eat pure carbs now unless its whole wheat on a a subway sandwich or the natural carbs in frutis and vegetables, but I think I should probably add them back in before the half marathon.
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I guess I should contribute to this thread eventhough I haven't been reading it at all, I stay on the non-general forums usually.
Today, is my last day of the 90 day P90X fitness program. My goals were to tone up, didnt really care about bulk and get my body fat lower.
Started with 82kg 16% bodyfat 42% muscle
Now 78kg 12% 45%
Let's just say that my reps increased by about 300-400%. That's pushups, pullups etcetc.
(Those who don't know the P90X program: you work out 6 days a week, 3 resistance training days, 3 cardio workouts and the 7th day is stretching/rest.)
What's key in any workout program?
-get enough sleep
If you're tired, you just cant be bothered working out for 60-90 minutes every day. If you start dropping workouts, you'll soon quit the program.
-stretching
Every time I didn't do the stretching routine or I half-assed my yoga, I just didn't perform too well the following few days.
-nutrition is 80% of the program
There's no way around this. Pack your lunch, don't eat shit, 5 meals a day. I did 5 + protein shake so I guess that's 6 meals but this worked out well for me.
-consistency
I get home, get a snack, digest, workout, shower, protein shake. I'm done by 6pm.
-accountability
I live with my brother, if I was still hanging around at 5pm my bro would come in and say "wtf you slacking?? do your workout bitch" Needless to say it helped quite a bit.
Future plans: my work contract runs out soon so I'll have more time to study for university entry exams and of course working out. I'll do another round of P90X but I'll mod it quite a bit. I'll add routines from the Shaun T Insanity program and the One on One with Tony Horton. I quite like yoga so I'll defo do that twice a week. My goal is to hit that 9% body fat and I'm confident that I'll achieve it by June.
Hopefully you got something out of this post. Feel free to pm.
P.S.
I recommend this guy's blog btw: http://www.fitbomb.com/
He posts a lot of recent articles about nutrition etcetc, basically all things fitness.
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On February 21 2010 16:29 Energies wrote:
My current workout routine is
Tuesday/Thursday/Saturday - Squat - Bench/Press - Deadlift/Powerclean - alternating exercises.
I would like to move to Mon/Tue/Wed/Sat
I don't see how I can follow the same routine without rest days.
Any suggestions on a 4 day workout?
hmm
mon- back squat
bench
powerclean
core
tues- pullups
press
core
wed- front squat
deadlift
core
sat- back squat
powerclean
bench
core
I am trying to spread everything out lol. As long as you can handle the workout, you should be fine. I usually do some form of pulls, squats, presses and core every single workout. In one of my previous workouts, I use to back squat back to back days and I felt fine.
edit: also recently bought a ironmind video, bulgarian training hall 1998. Incredible lifters :D
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On February 21 2010 20:55 SOB_Maj_Brian wrote:
Alright TL, I want to thank you.
Last December I was 189 pounds and now I am 170 pounds, all thanks to you guys (I followed that paleolithic diet that was linked). I have severely limited carbs and am eating more fruits, vegies and protein. Although I do not lift weights I run quite a bit everyday (like 4.5 miles per day). I am running a half marathon in March any advice about when I should taper my workouts and whether I should eat carbs before the race (or like 2-3 days before the race). I rarely eat pure carbs now unless its whole wheat on a a subway sandwich or the natural carbs in frutis and vegetables, but I think I should probably add them back in before the half marathon.
I'm doing the same thing except no time to work out at all, cardio or whatever ;( it'll change soon though.
On February 22 2010 08:31 thedeadhaji wrote:Been somewhat plateauing off in terms of fat loss, making me think pretty hard about my dietary and exercise habits. Balancing an increase in exercise intensity/frequency and/or alterations in calorie intake with work obligations does seem tough but I gotta look objectively at what really matters to me... Somewhat dismayed over the slow progress, but then I looked back at my post in last year's fitness initiative thread and saw that I've actually lost 24lbs over the course of 14 months, which translates to about a loss of 0.4lbs/week, which is a pretty healthy rate  Guess I'd be happy with like a 0.5% BF loss per month rate, we'll see if I manage to do it~ (BF % readings seem to fluctuate so hard tho TT)
Congrats to both of you!
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On February 21 2010 16:29 Energies wrote:
My current workout routine is
Tuesday/Thursday/Saturday - Squat - Bench/Press - Deadlift/Powerclean - alternating exercises.
I would like to move to Mon/Tue/Wed/Sat
I don't see how I can follow the same routine without rest days.
Any suggestions on a 4 day workout?
If you're conditioned enough you can... if you could do like tu/w/fri/sat that would probably be better though.
Back to back with compound lifts is fine. 3/1/2/1 (1=rest) with compoudsn can also be done. Just spread out volume over the days more.
On February 21 2010 20:51 unknown.sam wrote:
so i've been doing some reading, and from what i gather a lot of sites say exercising (cardio) before breakfast is effective in burning fat. then of course there are other sites that say exercise before breakfast eats away at your muscle more so than the fat stores.
can anyone clear this up?
Fasted is a bit better... although if you're really worried about fat burning you should focus on nutrition to burn the fat off first. Then use high intensity exercise (heavy lifting, HIIT, etc.) secondary.
Cardio as a last resort IMO.
On February 22 2010 08:31 thedeadhaji wrote:Been somewhat plateauing off in terms of fat loss, making me think pretty hard about my dietary and exercise habits. Balancing an increase in exercise intensity/frequency and/or alterations in calorie intake with work obligations does seem tough but I gotta look objectively at what really matters to me... Somewhat dismayed over the slow progress, but then I looked back at my post in last year's fitness initiative thread and saw that I've actually lost 24lbs over the course of 14 months, which translates to about a loss of 0.4lbs/week, which is a pretty healthy rate Guess I'd be happy with like a 0.5% BF loss per month rate, we'll see if I manage to do it~ (BF % readings seem to fluctuate so hard tho TT)
not too bad.
You'll have to dial in your nutrition more, and maybe training as well depending on your goals beyond just the fat loss..
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On February 21 2010 20:51 unknown.sam wrote:
so i've been doing some reading, and from what i gather a lot of sites say exercising (cardio) before breakfast is effective in burning fat. then of course there are other sites that say exercise before breakfast eats away at your muscle more so than the fat stores.
can anyone clear this up?
Why would it eat at your muscls for energy that doesn't make any sense to me.
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I'm pretty sure that it burns fat before you would ever start eating your muscles but that is just what I've always thought.
I've been sick the past week and have not gone to the gym once. I feel horrible. Please insult me via PM or here to increase motivation. Will be heading there later today.
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EPT![[image loading]](http://img94.imageshack.us/i/10956128055670054514288.jpg/)
![[image loading]](http://www.imgshack.info/images/rex0be77bt3870qvkz1.jpg)
![[image loading]](http://www.shouldersurgeon.com/graphics/ac_joint3.jpg)
