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TL Health and Fitness Initiative 2013

Forum Index > Sports
Post a Reply
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eshlow
Profile Joined June 2008
United States5210 Posts
January 03 2013 04:19 GMT
#1
Welcome to the Teamliquid Health and Fitness Initiative for 2013

We finally have our own forum (yay!) so this topic will be much shorter. For the most part, this is the daily discussion thread, but you can post whatever you want in it related to your health and fitness.

The main goal of this thread is to focus on improving our bodies in two aspects:

1. Health -- Sleeping, eating, and destressing habits;
2. Fitness -- improving body composition and physical attributes (through exercise, training, athletics, and sports).

>> First, a quick reminder or lesson on how exercise and nutrition affect each other.

All links are underlined and clickable and highlighted with ">>"

----------
Goals
----------

Goals should be SMART goals:

Specific -- have numbers
Measurable -- so you can be encouraged by your progress
Attainable -- to develop the proper attitude and consistency
Realistic -- so that you are willing and able to work towards them
Timely -- to give a sense of urgency

I modified the template a bit this year. The big 4 things that help keep us healthy are: sleep, nutrition, training, and lack of stress. Thus, make your goals accordingly.

+ Show Spoiler +
Name/nick
Age: XX || Height: X'X" or m/cm || Weight: lbs/kg
Starting Date: xx/xx/xx || Goal Date: xx/xx/xx
Weight goals -- [insert here]
Training goals -- [insert here]
Nutrition goals -- [insert here]
Sleep goals -- [insert here]
Misc/stress goals

You can post your goals in this thread or keep your own training log.

If you have fulfilled your goals, or made significant progress I encourage you to post your results in the Success Story thread so that others may be motivated.

-------------------------------------------------------------
Information on working out and training
-------------------------------------------------------------

Check out our sticky topic on training!

The above thread covers extensively how to train with weights and bodyweight, for women, for those overweight, and those looking to gain muscle. Check it out.

Bodyweight training thread
Rugby thread
Powerlifting thread
Olympic Weightlifting thread
Bikram/Hot Yoga thread
CrossFit

If there is a thread you are interested starting AND maintaining for those interested in different sports or training topics. Feel free.

--------------------------------------
Nutrition and eating well
--------------------------------------

Check out our nutritional sticky

It has a lot of information on nutrition and various myths. It will also help you get started with losing or gaining weight if those are your goals. Additionally, it talks about supplements!

Paleo Diet thread


Some specific debate(s) that have occurred in previous threads:
+ Show Spoiler +
Multi post on gluten, saturated fats, milk, vitamin D, and cholesterol:

http://www.teamliquid.net/forum/viewpost.php?post_id=9382380

relationship of diabetes with alzheimer's (type 3 diabetes) plus lecture on neurodegenerative diseases, cancer, and a bit about auto-immunity:

http://www.teamliquid.net/forum/viewpost.php?post_id=9929243
http://www.teamliquid.net/forum/viewpost.php?post_id=9929851

efficacy of low carbohydrate vs low fat diets... why low carbohydrate diets are superior for weight loss and correcting metabolic dysfunction (diabetes, heart disease, neurodegenerative disease, infertility, etc.):

http://www.teamliquid.net/forum/viewpost.php?post_id=11185776
http://www.teamliquid.net/forum/viewpost.php?post_id=11187342


-------------
Sleep
-------------

1. Sleep is extremely important for overall health as well as improving gains in body composition and sports. Get at least 7-8 hours if not more in a pitch black room with no noise and cool ambient temperature.

2. Destress. Massages are great. Be disciplined in your daily life. Don't procrastinate. Don't let little things bother you. Again, get into a daily routine.

3. For those of us who use the computer a lot, the blue screen glow interrupts our circadian rhythm a lot leading to insomnia, anxiety, and other sleep related disorders.

There are certain programs that can tint the screen to mimic the sun going down and lead to better sleep. F.lux is one of them.... if you're on the computer a lot and not outside using something like this would be recommended.

>> F.lux
>> More on better sleep
>> + Show Spoiler +
~elimination of sounds
~elimination of electronic devices / outlets / plugins near body
~pitch black room
~cool, dry room (60-65 or so degrees is good if possible)

~stay away from artificial light sources (e.g. computer) at least 1 hr before sleep
~eat a meal, preferably with healthy fats and a decent amount of carbs, before sleeping (e.g. NO JUNK FOOD).

~single leg stand to exhaustion with both legs (it actually works really well)
~spine lengthening before sleep (see Esther Gokhale's stuff)
~general exhaustion from physical activity like hiking, pickup games of stuff, lifting, etc.
~Deep breathing exercises
~Deep tissue massage

~magnesium may help (via ZMA or natural calm)
~melatonin helps some people
~phosphatidylserine (anti-cortisol)
~5-HTP (tryptophan deriv)
~L-theonine
~Vitamin D (taken during the day..)
~valerian root


----------------------------------------------

Thank you for reading, good luck with your goals. Feel free to ask questions and get motivation in this thread!!

If you have any specific questions, post them in the Questions and Answer sticky

If you have an injuries questions, post them in the Injuries Thread

If you need help quitting smoking, post them in the QUIT SMOKING thread
Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength
eshlow
Profile Joined June 2008
United States5210 Posts
January 03 2013 04:20 GMT
#2
This OP is almost the same since it needs not much changing.

Also, if anyone wants me to add threads we have here to the stick PM me!

Any other modifications let me know and I'll add them if they're good suggestions.
Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength
phyre112
Profile Joined August 2009
United States3090 Posts
Last Edited: 2013-01-03 10:20:09
January 03 2013 04:22 GMT
#3
Whoooo 2013 edition.


phyre112
Age: 22 || Height: 6'3/193 cm || Weight: 190 lbs/86 kg
Starting Date: 01/04/13 || Goal Date: 03/15/13

Goals
Weight goals
-- 100kg bodyweight or else. Don't care how lean I do it - losing weight will NEVER be a challenge for me.
Training goals -- No specific number goals at this time. Stay uninjured, lift consistently.
Nutrition goals -- Cut energy drinks (been having 3-4 of them/week). Eat enough to get to 100 kilo BW (should be 4000 or so cals based on past experience and considering that I don't have to worry about rugby anymore).
Sleep goals -- Sleep more, sleep on a schedule. Class schedule is terrible, but 9 am wakeup on weekdays means bed by 1 am, sunday through thursday.
Misc. Goals -- Cut out drinking, except for a few "special occasions" (big concert, "mayfest", big event with a student org I'm in, Graduation) Finish saving money for trip to Europe. 4.0 this semester, because I need it for grad school.


Other goals: Beat all of you in fantasy proleague. There's a TLHF group for this round, so sign up for dat shiz.
LovE-
Profile Blog Joined September 2010
United States1963 Posts
Last Edited: 2013-01-03 04:33:30
January 03 2013 04:31 GMT
#4
LovE-
Age: 21 || Height: 182 cm || Weight: 75 kg
Starting Date: 01/03/13 || Goal Date: 06/18/13
Weight goals -- 72 kg
Training goals -- Bench: 84 kg || Squat: 90 kg || Pull up: BW + 11 kg || Chin up: BW + 16 kg
Nutrition goals -- Overall, eat healthier. Would like to lean up quite a bit
Sleep goals -- None, atm.
Misc. Goals -- Get good grades for the remainder of the year (4.0?)
Find a new job, hopefully one that pays the same.
LovE.311 (NA) || @LovE_Sc2
GuiltyJerk
Profile Blog Joined October 2010
United States584 Posts
Last Edited: 2013-01-16 03:50:36
January 03 2013 04:56 GMT
#5
Woop for 2013 thread! I hope I don't get injured like a moron this year and can actually make progress all year long :D

GuiltyJerk
Age: 19 || Height: 5'7" or 171cm || Weight: 170lb/77kg
Starting Date: 1/2/13 || Goal Date: 3/22/13 (Beginning of Spring Break)
Weight goals -- 160 lbs Looking to lose some of my chub and keep my strength going up, doing a Leangains type diet right now, with a ~600 calorie deficit on rest days and ~200 surplus on workout days
Training goals -- Squat: 255->275lbs || Bench: 180->200lbs || OHP: 110->120lbs || Chin: +20->+45 lbs || Deadlift: 315->365lbs
Nutrition goals -- I have a bad habit of screwing my diet and binge eating, I'd like to get that habit more under control if I can, I know it'll be an exercise in willpower, but I've definitely gotten better
Misc/stress goals -- Hoping to keep up my strong start from my first semester of college and keep a good GPA through the end of this school year :D
funkie
Profile Blog Joined November 2005
Venezuela9374 Posts
January 03 2013 05:20 GMT
#6
el funko loco
Age: 23 || Height: 172 cm || Weight: 78 kg
Starting Date: 01/04/13 || Goal Date: 01/01/14

Goals
Weight goals -- 70 kg bodyweight / being ripped wouldn't bother me.
Training goals -- Squat: 200kg / Clean and Jerk: 120kg / Snatch: 100kg / deadlift: 230kg
Nutrition goals -- Stop eating like I'm a retard, and start a serious diet that helps me with my stomach problems.
Sleep goals -- Definitely, sleep more and more relaxed. Too much stress in my life.
Misc. Goals -- Make more money and visit the US again this year, but this time with my gf ;D.

Well since I broke my "squat goal" last year around november, I do hope to break the 200kg mark around november or sooner too, if it happens sooner, I'll update this post with a new goal. Hope this year is a good as last year, but ten times better. Best of luck to all! .
CJ Entusman #6! · Strength is the basis of athletic ability. -Rippetoe /* http://j.mp/TL-App <- TL iPhone App 2.0! */
GoTuNk!
Profile Blog Joined September 2006
Chile4591 Posts
Last Edited: 2013-01-03 05:24:33
January 03 2013 05:24 GMT
#7
GoTuNk
Age: 22 || Height: 170 cm || Weight: 80 kg
Starting Date: 01/03/13 || Goal Date: End of year
Weight goals -- 85kg, 9% body fat (currently around 14)
Training goals -- Bench: 165kg || Squat: 240kg kg || Deadlift 280kg
Nutrition goals -- Overall, eat more and get leaner
Sleep goals -- None, atm.
Misc. Goals -- fuck more, make more money
Deadeight
Profile Blog Joined September 2010
United Kingdom1629 Posts
Last Edited: 2013-01-03 05:35:45
January 03 2013 05:34 GMT
#8
Deadeight
Age: 23 || Height: 188 cm || Weight: 97.5 kg
Starting Date: 01/01/13 || Goal Date: 31/12/13

Goals
Weight goals -- More muscle mass, no set amount. BF% is pretty ok at the moment.
Training goals -- Squat: 200kg || Deadlift: 260kg || OHP: Bodyweight
Nutrition goals -- Continue eating as I like. Not to slip into crappy pasta/sauce only meals again.
Sleep goals -- Go to bed earlier and get up earlier.
Misc. Goals -- I'd like to be at the point where I can compete in a natty strongman comp.
Osmoses
Profile Blog Joined October 2008
Sweden5302 Posts
Last Edited: 2013-01-03 09:22:28
January 03 2013 09:17 GMT
#9
Osmoses
Age: 28 || Height: 186 cm || Weight: 104 kg
Starting Date: 01/03/13 || Goal Date: First of July
Weight goals -- 90kg
Training goals -- Keep as much strength as possible while cutting
Nutrition goals -- Attempting keto cut
Sleep goals -- Stop waking up fifty times every night for no reason like an old man
Misc. Goals -- Get better at street fighter/league of legends, learn guitar, be less shy

edit: oh yeah, and cut down on the porn/masturbation.
Excuse me hun, but what is your name? Vivian? I woke up next to you naked and, uh, did we, um?
Nazarene
Profile Blog Joined October 2005
Denmark996 Posts
Last Edited: 2013-01-03 10:25:17
January 03 2013 10:24 GMT
#10
Nazarene
Age: 27 || Height: 172 cm || Weight: 79 kg
Starting Date: 01/01/13 || Goal Date: 01/01/14
Weight goals -- Stay the same weight +/- 1-2 kg
Training goals -- Back squat 185 kg ll Deadlift 220 kg ll Snatch 115 kg ll C&J 140 kg ll Better cardio
Nutrition goals -- Keep doing what I'm doing
Sleep goals -- Keep doing what I'm doing
Misc. Goals -- Qualify for the European CrossFit Championship (Regionals)
rEiGN~
Profile Joined September 2010
369 Posts
January 03 2013 10:31 GMT
#11
Some might remember me complaining about long term shoulder issues in past. Well, it seems I've found at least compromise. Three weeks ago I dropped both db (incline) bench and db overhead press, i.e. finally quit looking for alternatives to those exercises, and my shoulder has been pain free, both at the gym and at rest the next few days after working out.

I know this sounds weird, because I should've just dropped both of them a long time ago instead of desperately trying to find a substitute that would friendly to my shoulder. And the fact that it's usually not acute pain but rather appears intermittently at rest, made it hard to figure out the problem.

Since three weeks ago I've also been doing these rubber band exercises prescribed by a PT. Maybe in future I'll be able to bench with close grip but right now I'm pretty happy just being on a routine that allows me to be consistent.

So instead of any variety of bench press I now just do as challenging pushups as I can, either one-arm pushups slightly supported with the other hand, or with added weight with chains or a plate. Then "inspired" by this article, The Case Against Overhead Presses, instead of OHP I've done side raises. Does the article make any sense by the way? It makes some bold claims about OHP.

Anyway, sorry for the incoherent blob of thought. I wish happy and injury-free 2013 for everyone.
TL.net Stream Viewer Count http://goo.gl/ahf1E
MtlGuitarist97
Profile Blog Joined July 2011
United States1539 Posts
Last Edited: 2013-02-20 18:20:07
January 03 2013 11:05 GMT
#12
MtlGuitarist
Age: 15| || Height: 5'7"/170 cm || Weight: 140 lbs/63.5 kg
Starting Date: 1/01/13 || Goal Date: 8/31/13
Weight Goals: Don't really have weight goals, just want to get to below 8% body fat so I can get a six pack
Training goals: Start free weight training and pick reasonable goals once I learn how to lift, run under a 6 minute mile, be able to do 20 pull ups, bench at least my body weight, squat 100 kg
Nutrition goals: Keep eating healthy and avoid junk food/soda (been doing well so far ^^)
Sleep goals: Get 8 hours of sleep a night (at least)
Misc Goals: Keep a 4.0 in school, actually do homework, go hang out with friends more

Gl to everyone in the new year. Hope everyone reaches
sc4k
Profile Blog Joined January 2010
United Kingdom5454 Posts
January 03 2013 13:54 GMT
#13
So I got into an argument with a guy on youtube about how torrenting bodybuilding videos and being proud of it is embarrassing, anyway I wanted to share his video that I found because it literally is a gold mine of comedy. And to think I wouldn't have got to see such fantastic comedy had I not pointlessly started an argument

Seth_
Profile Blog Joined July 2010
Belgium184 Posts
Last Edited: 2013-01-04 15:10:30
January 03 2013 15:47 GMT
#14
Some new goals for 2013:

Seth_
Age: 23 || Height: 176 cm || Weight: 74 kg
Starting Date: 01/01/13

Goal Date: 01/04/13 (short term)
- Squat 100 => 115
- Deadlift 110 => 125
- Bench 55 => 65
- Press 30 => 35
- Clean 40 => 55
- Chin-up 2 => 5

Goal Date: 01/01/14 (long term)
- Squat 100 => 150 (2 x BW)
- Deadlift 110 => 150 (2 x BW)
- Bench 55 => 80 (>1 x BW)
- Press 30 => 50 (0.66 x BW)
- Clean 40 => 80 (>1 x BW)
- Chin-up 2 => 10

alright, 2xBW squats gogogo
NeedsmoreCELLTECH
Profile Blog Joined November 2011
Netherlands1242 Posts
Last Edited: 2013-01-03 16:26:59
January 03 2013 16:24 GMT
#15
Name/nick
Age: 19 || Height:6'5 or 1.96cm || Weight: 90kg
Starting Date: 01/01//2013 || Goal Date: 01/01/2014
Weight goals -- Add mass, but stay nice. Having a visible six pack without flexing is worth more to me than adding 10kg to my deadlift over a year. How things change.
Training goals -- Consistently push myself in the gym; as I train more for aesthetics, weights are less of a concern. However, currently I'm squatting 120 3x5 ATG with great form, so I am hopefully able to add 20kg to that. We'll see, basically.
Nutrition goals -- Keep eating clean as I have been doing in the last 6 months.
Sleep goals -- Keep sleeping 8,5~ hours a day.

Misc/stress goals

- Keep girlfriend for another year, because she is baller
- Get a 4.0 GPA, or at least bust my ass trying to do so
- Wreck my internship this summer; for 22$ an hour I can work 60 hours a week no problemo.
- Keep sex life above 4x a week; if I fuck more, I'm happier and feel more alpha and lift and study better in general.
Get huge or die mirin | Diamond on LoL
eshlow
Profile Joined June 2008
United States5210 Posts
January 03 2013 16:56 GMT
#16
On January 04 2013 00:47 Seth_ wrote:
Some new goals for 2013:

Seth_
Age: 23 || Height: 176 cm || Weight: 74 kg
Starting Date: 01/01/13

Goal Date: 01/04/13 (short term)
- Squat 100 => 115
- Deadlift 110 => 125
- Bench 55 => 65
- Press 30 => 40
- Clean 40 => 60
- Chin-up 2 => 5

Goal Date: 01/01/14 (long term)
- Squat 100 => 140 (1.85 x BW)
- Deadlift 110 => 150 (2 x BW)
- Bench 55 => 90 (1.2 x BW)
- Press 30 => 60 (0.8 x BW)
- Clean 40 => 90 (1.2 x BW)
- Chin-up 2 => 10

does this seem doable in 1 year? Is a 2x BW squat too high of a goal to set?
I've currently been lifting for about 7-8 months. (usually 2 times a week)


Nah, you should be able to make 2x squat in a year.
Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength
Deadeight
Profile Blog Joined September 2010
United Kingdom1629 Posts
January 03 2013 16:56 GMT
#17
On January 04 2013 01:24 NeedsmoreCELLTECH wrote:

- Keep sex life above 4x a week; if I fuck more, I'm happier and feel more alpha and lift and study better in general.



This is one of the things I miss about having a gf.
Paiva
Profile Joined April 2012
Denmark6 Posts
January 03 2013 17:03 GMT
#18
Paiva
Age: 19 || Height: 195 cm || Weight: 88 kg
Starting Date: 01/01/13 || Goal Date: 01/01/14
Weight goals -- 100 kg bw
Training goals
Squat: 5 x 110 kg --> 5 x 140 kg
Deadlift: 5 x 130 kg --> 5 x 180 kg
Bench: 5 x 80 kg --> 5 x 100 kg
Press: 5 x 60 kg --> 5 x 80 kg
The only time "success" comes before "work" is in the dictionary
lyAsakura
Profile Blog Joined March 2010
United States1414 Posts
Last Edited: 2013-01-03 17:07:41
January 03 2013 17:07 GMT
#19
lyAsakura
Height: 6' || Weight: ~99kg
Starting Date: 01/01/13 || Goal Date: 12/31/13
Weight goals -- Get swole (aka lower body fat %) lol. I really don't care about what my bw is but it won't go higher than 110kg which will definitely not happen in the near future.

Training goals --
Current / Goal
FS 128 / 155
BS 140 / 170 (probably higher, I haven't maxed back squats in quite a while)
Snatch 80 / 95
CJ 96 / 115
DL 155 / 200 or 2xBW
Comfortable with BW exercises.

Sleep goals -- Get enough of it.
WeMade FOX would be a deadly SC2 team.
GoTuNk!
Profile Blog Joined September 2006
Chile4591 Posts
January 03 2013 17:33 GMT
#20
On January 04 2013 00:47 Seth_ wrote:
Some new goals for 2013:

Seth_
Age: 23 || Height: 176 cm || Weight: 74 kg
Starting Date: 01/01/13

Goal Date: 01/04/13 (short term)
- Squat 100 => 115
- Deadlift 110 => 125
- Bench 55 => 65
- Press 30 => 40
- Clean 40 => 60
- Chin-up 2 => 5

Goal Date: 01/01/14 (long term)
- Squat 100 => 140 (1.85 x BW)
- Deadlift 110 => 150 (2 x BW)
- Bench 55 => 90 (1.2 x BW)
- Press 30 => 60 (0.8 x BW)
- Clean 40 => 90 (1.2 x BW)
- Chin-up 2 => 10

does this seem doable in 1 year? Is a 2x BW squat too high of a goal to set?
I've currently been lifting for about 7-8 months. (usually 2 times a week)


4 months if you start lifting 4x a week for the squat and deadlift, press and BP gonna take a bit more.
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