EPT
Only pussies cut for the summer.TL Health and Fitness Initiative 2010 - Page 42
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ShaLLoW[baY]
Canada12499 Posts
Only pussies cut for the summer. | ||
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Malinor
Germany4735 Posts
My original goal for this year was 200x3. But since I should be able to do this within a month, my new goal for this year is a 500lb Deadlift. Probably around 6-8 weeks till I will go for a 200kg Squat, I can't wait! | ||
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AoN.DimSum
United States2983 Posts
On April 30 2010 07:21 Malinor wrote: Went for 180kgx5 (396lb) Deadlift today. After that I was pumped to lift 200kg (440lb) for the first time, and managed to lock it out. Now I feel all warm and fuzzy inside. My original goal for this year was 200x3. But since I should be able to do this within a month, my new goal for this year is a 500lb Deadlift. Probably around 6-8 weeks when I will go for a 200kg Squat, I can't wait! gj, video tape it next time so we can see :D | ||
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ThePhan2m
Norway2751 Posts
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RosaParksStoleMySeat
Japan926 Posts
 .------------------------------------------------------------------------------------------------------------------------- Joe Age: 25 || Height: 6'3"/191 cm || Weight: 205lbs/91 kilograms, 16.5% body fat Starting Date: 04/01/2010 || Goal Date: 09/01/2010 Weight goals -- 190 - 205 lbs Nutrition goals -- Better eating habits without the following: processed sugars, poor sources of carbohydrates, and foods with high glycemic index. One gram of protein per pound of body weight per day. Misc goals -- 10% body fat. Training Regimen: P90X Doubles Program; at the time of this post, day 28. Main Sources of Calories: + Show Spoiler + Breakfast Oatmeal (no instant sweetened crap) Bananas Eggs Whole bran cereal Lunch Canned tuna Whole grain wheat bread Avocados Tomatoes Dinner Salmon filets Boneless skinless chicken breasts Spinach Mushrooms Lean shredded beef Pork chops Asparagus Broccoli Snacks Mixed nuts Peanut butter Cottage cheese Drinks 4+ liters of water a day Green tea Milk Resting Metabolic Rate: 1998 calories/day Goal Calorie Intake: 1800-2200 calories/day Goal Calorie Deficit: 700-900 calories/day Supplements Whey protein after a workout for recovery. Calories Burned Per P90X Workout:+ Show Spoiler + Chest/Back: 600 Plyometrics: 1100 Shoulders/Arms: 700 Yoga: 750 Legs and Back: 700 Kenpo: 750 Stretch: 250 Core Synergistics: 800 Cardio X: 650 Ab Ripper: 240 I have a lot of muscle on my body, but my body fat percentage is a bit too high to look ripped. If I lower the amount of fat that I have, I'll look great. Based on my body fat percentage (16.5%) and my body weight (205 pounds), I have 6.5% of my body fat to lose, or 13 pounds of fat that needs to go for me to reach my goal. This, based on the formula of one pound of body fat being made up of 3500 calories, works out to me needing to burn 45500 calories past what I consume to reach my goal; obviously, however, some days I will have a greater deficit than others, and weight loss is not this straightforward. ---------------------------------------------------------------------------------------------------------------------------- That's basically it. | ||
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Energies
Australia3225 Posts
I remember last time I was as dedicated as you. (Sept/Oct Last year). Managed to cut down to a six pack. Last 4 months though ;(. Drinking and eating. I'm about 6-8lb overweight in terms of figures. But realistically probably 10lb overweight with muscle loss. I fly out to Nepal next week to do a 3 week trek through the mountains, hopefully that diet and constant exercise will get me back into reasonable shape. | ||
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decafchicken
United States20158 Posts
On April 30 2010 07:21 Malinor wrote: Went for 180kgx5 (396lb) Deadlift today. After that I was pumped to lift 200kg (440lb) for the first time, and managed to lock it out. Now I feel all warm and fuzzy inside. My original goal for this year was 200x3. But since I should be able to do this within a month, my new goal for this year is a 500lb Deadlift. Probably around 6-8 weeks till I will go for a 200kg Squat, I can't wait! Very nice, i think i'll be maxing out on deadlift this week, hopefully my hammy is up to strength, and we'll see how close we are. I'll race you to 200kg squat (assuming i have somewhere to workout this summer  ) What's your workout look like? | ||
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Ironson
20 Posts
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Deleted User 3420
24492 Posts
On May 01 2010 21:23 Energies wrote: I fly out to Nepal next week to do a 3 week trek through the mountains, hopefully that diet and constant exercise will get me back into reasonable shape. oh dang that sounds fun did u get a sherpa? | ||
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Malinor
Germany4735 Posts
On May 02 2010 01:53 decafchicken wrote: Very nice, i think i'll be maxing out on deadlift this week, hopefully my hammy is up to strength, and we'll see how close we are. I'll race you to 200kg squat (assuming i have somewhere to workout this summer ) What's your workout look like?I am doing Madcow's 5x5. Mainlifts exactly as laid out in the programm, assistance work varies depending on time constraints, smaller injuries and mood. The last 2-3 weeks I nearly didn't do anything at all. I mostly do Dips, Power Shrugs, Good Mornings, some DB-Press variations, Sit-Ups and Assisted Chins (still carry too much weight to do correct ones -.-). Like Brotosterone, I can highly recommend that programm. Fun and rewarding | ||
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Drowsy
United States4876 Posts
On April 28 2010 02:20 Romance_us wrote: Would doing really heavy sets of 3-5 be more effective for general hypertrophy than lighter sets at 8-10 reps? And I'm talking main compound lifts, specifically squatting, dead lifting, and bench pressing. At the novice phase, yes. You'll get the best results being able to add weight to each workout and doing exercises in the 8-10 rep range will make this difficult. If you took two identical novice trainees and had them doing the exact same program but one did sets of 5x3 and one did sets of 10x3, the 5x3 guy is going to have both more "general hypertrophy" as well as a higher level of strength because he was able to add weight each session more regularly and progress linearly. When you're an intermediate/advanced lifter and your progression is weekly or monthly, then maybe experiment with higher rep work. FWIW I'm squatting 275x5x3 and deadlifting 342.5x5 @ 200lbs bw and I am still a novice lifter. If you're as strong as decafchicken, Malinor, or brotosterone, then maybe think about high rep work. Otherwise forget about it. 20-rep squat routines might be ok though. That's where you essentially take your squat 10rm or a little under it and do it for 20 reps by taking very long breathes between reps after 10, you can't rack the weight though. | ||
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RosaParksStoleMySeat
Japan926 Posts
On May 02 2010 01:57 Ironson wrote: @RosaParksStoleMySeat: Where are you getting your "Calories Burned Per P90X Workout" numbers? They are incredibly optimistic. Unless your sessions last 5-6 hours, it would be more realistic to take those values and divide by 5. First of all, I'm using a heart rate monitor. As I'm sure you know, it calculates calories burned base on body weight and intensity level. P90X is a high intensity interval training program, so the idea of an hour to an hour and a half of vigorous exercising only burning 150 calories is pretty ridiculous, especially considering my resting metabolic rate alone nearly burns that many. Really, considering the fact that walking at 4mph for 60 minutes at 200 pounds burns 468 calories, there is absolutely no way that my numbers are "incredibly optimistic." If I may ask, what exactly are you basing your response on? It just makes no sense whatsoever. Can you elaborate further? Last 4 months though ;(. Drinking and eating. I'm about 6.8 overweight in terms of figures. But realistically probably 10lb overweight with muscle loss. I fly out to Nepal next week to do a 3 week trek through the mountains, hopefully that diet and constant exercise will get me back into reasonable shape. Thanks for the encouragement ;D. I'm personally getting into shape after a winter of complete laziness. You know, I was always a bit soft in my core area. Even when I was benching 270~ or so at 230 pounds, I still had this awful gut. All of the white rice and snack food I've been eating (my girlfriend is absolutely terrible with shopping and going out to eat) has been killing my physique even more. Luckily, I'm not all that bad off now. According to my figures I only have two more months to go to reach my goals, although I am pretty sure it won't be that straightforward. In any case, if I'm down to 12% body fat by the end of this program, I'll be plenty happy. | ||
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Energies
Australia3225 Posts
Yeah, I'm going by myself, but joining up with a group of strangers. We'll have sherpas and cooks come with us along the way. Should be a fun experience. I still have lower back pain and occasional spasms. I hope I can fix that by next week. | ||
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Energies
Australia3225 Posts
On May 02 2010 12:43 RosaParksStoleMySeat wrote: First of all, I'm using a heart rate monitor. As I'm sure you know, it calculates calories burned base on body weight and intensity level. P90X is a high intensity interval training program, so the idea of an hour to an hour and a half of vigorous exercising only burning 150 calories is pretty ridiculous, especially considering my resting metabolic rate alone nearly burns that many. Really, considering the fact that walking at 4mph for 60 minutes at 200 pounds burns 468 calories, there is absolutely no way that my numbers are "incredibly optimistic." If I may ask, what exactly are you basing your response on? It just makes no sense whatsoever. Can you elaborate further? I guess it all depends how overweight you are and your fitness level. I would only burn maybe 200-300 calories in a 30 min run, so I tend to rely a lot more on the afterburn of weight lifting, interval training and being a lot more strict on my diet. | ||
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decafchicken
United States20158 Posts
On May 02 2010 04:47 Malinor wrote: I am doing Madcow's 5x5. Mainlifts exactly as laid out in the programm, assistance work varies depending on time constraints, smaller injuries and mood. The last 2-3 weeks I nearly didn't do anything at all. I mostly do Dips, Power Shrugs, Good Mornings, some DB-Press variations, Sit-Ups and Assisted Chins (still carry too much weight to do correct ones -.-). Like Brotosterone, I can highly recommend that programm. Fun and rewarding Yeah i might switch back to a 5x5 or something else this summer. What's your height/weight at? | ||
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RosaParksStoleMySeat
Japan926 Posts
On May 02 2010 15:50 Energies wrote: I guess it all depends how overweight you are and your fitness level. I would only burn maybe 200-300 calories in a 30 min run, so I tend to rely a lot more on the afterburn of weight lifting, interval training and being a lot more strict on my diet. Well, first of all, it has nothing to do with being overweight and a lot to do with size. I am 6'3, 205 pounds at 16.5% body fat, and in pretty decent shape, but I do burn a lot of calories due to my mass. While a severely overweight person does burn more calories doing practically any activity, it isn't because of their poor physique, but because of the fact that their heart has to pump blood at a greater rate to feed their body. How much do you weigh? 200-300 calories in 30 minutes of running (depending on the intensity) doesn't seem all that bad, but a figure is meaningless without hearing about your body mass. | ||
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Energies
Australia3225 Posts
My figures. I'm 5'7 - 158lb - 15-16% bf. | ||
zatic
Zurich15365 Posts
(1.20 x BMI) + (0.23 x Age) - (10.8) - 5.4 which gives me a BF% of 13. Going by that term just reducing the BF% to 12 would mean I'd have to be close to starvation (and some people have mentioned a goal of 10% in this thread). So, since I suppose the BMI calculation is only applicable within certain limits where do you guys get your BF% from? | ||
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Malinor
Germany4735 Posts
On May 02 2010 22:24 zatic wrote: How do you guys know your BF%? I googled this calculation to get the BF from BMI: (1.20 x BMI) + (0.23 x Age) - (10.8) - 5.4 which gives me a BF% of 13. Going by that term just reducing the BF% to 12 would mean I'd have to be close to starvation (and some people have mentioned a goal of 10% in this thread). So, since I suppose the BMI calculation is only applicable within certain limits where do you guys get your BF% from? I second that question. I googled this once and found like 10 different ways to estimate BF, and the results weren't even close. And most test machines in gyms are not accurate because they cannot perform a full body scan. | ||
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Energies
Australia3225 Posts
For me from 12-13% onwards becomes a very hard journey of carb cycling and interval exercises with tons of weight training in order to lower my body fat without losing muscle mass or going into starvation mode. A couple of guys at my gym are quite proficient at using body fat calipers, I just ask them to test me once in a while. I did try one of those electronic scales a few times, but they are not very accurate and depend heavily on how hydrated you are. | ||
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