What are your fitness goals megathread?

[darketernal]

I would like to start a thread for everyone to discuss their fitness goals, where we can keep track of them, and offer support and advice to each other. Given my own background I will be more than happy to assist anyone in the thread in reaching their own fitness goals. Ok let's hear your stories, background, goals, diets, workout routines etc. :D

[darketernal]

A bit of background on myself. I’m currently 32 years old, and am disabled with fairly severe bi-lateral Meneire’s Disease. In my past I dual majored in college and one of my areas of study was nutritional science. I’ve done part time personal training, studied martial arts very extensively growing up, and was a competitive bodybuilder for 5 years.

Previous statistics: At 5’9” (175 cm) I’ve reached an off-season bodyweight of 265 lbs (120 KG), I’ve dialed in at 197 lbs at my highest for a contest at 3.5% bodyfat and “dry” (lose 15 lbs of water weight in the last week to bring out definition). My raw performance PR’s are benchpress 505 lbs (230 kg) x 2, deadlift 615 lbs (280 KG), squat 585 lbs (266 KG) x 3… leg press (rofl why do people measure this and tell me about it?) 2400 lbs (1091 KG) knees to chest x 20, 3 miles (5 kilometers) in 18 minutes.

Present: after my Meneire’s got worse 2 years ago I got in the worst shape of my life. I was 210 lbs at roughly 11% bodyfat when things got bad. I’ve been working hard for the last few months to get back into good shape, using the limited equipment I had available. A chin-up bar, my exercise bike, a bench and a few very light dumbbells going up to 25 lbs (10 KG). Just over 2 weeks ago we got a bowflex ultimate for the household which goes up to 310 lbs (141 KG) of cable resistance with plans in the near future to get the 410 lbs attachment, because honestly the 310 is nowhere near my needs.

After 3 months of hard work my fitness level has improved but is still very far from my desired and obtainable goals. I’m currently 236 lbs at approximately 19% bodyfat. This is considered normal (bodyfat %) for my age and better than all of my out of shape American friends, but still very horrific from a fitness perspective. While I don’t have a gut my waist tapes at 38” and only looks non-massive due to my chest being 53”, but I am definitely sporting very unsightly and unhealthy love handles.

Goals: at present my goals are to get below 200 lbs (91 KG), and maintain a bodyfat of 8-9%, nice abes, a 29” (74 cm) waist again and maintain this. I would like to improve my strength, endurance and overall fitness level to improve my health and quality of life.

Current routine: at this time if my vertigo permits I take a 2 mile walk in the morning. My resistance training (yes I know what I am doing and will happily defend my choice of methods with hard science not fitness magazines and their ridiculous weider principles) due to the extreme limitations of 310 lbs of cable resistance are as follows:
squats 1 set 25+ reps @ 310 lbs
bench press 1 set 20 reps @310 lbs
seated rows 25+ reps@310 lbs (some days I replace this for 10 chin-ups on the bar)
military press 15-20 reps@310 lbs
tricep extensions 15-20 reps@160 lbs
one arm bicep curl 15-20 rep@ 60 lbs.
Hyperextensions 20 reps @ 200 lbs (only twice a week)
Crunches and high rep broomstick twists (for obliques and intercoastals) as I feel like it.
I only train my left bicep due to having torn it at the end of my bodybuilding days, and never having fully recovered the size of it compared to my right.
I do additional sets as I feel necessary for any of the above movements, or do drop sets, or supersets to vary the monotony.

This routine is repeated 5 days a week, taking of a couple days a week on days when my vertigo is particularly bad or my energy low. I add additional walk time if my energy level is high in the afternoon or evening, or on days where I ate an excess of calories.

Diet: I’ve been slowly changing my diet around, however as of today I will be running approximately 2000 calories a day, with a couple cheat meals a week going out to eat with friends. The primary staples of my diet include plain fat-free yogurt, all natural peanut butter with flax oil, ground flax seeds, nutts, broccoli, cucumbers, cauliflower, carrots and on days I feel I need more carbs or fiber I will add in organic kidney beans. My ONLY supplement consists of 10-15 fish (salmon) oil caps a day.

The overall basics of my diet are ultra high calcium, n-3 fats, fiber and potassium intake, very low saturated fat and sodium intake, grain-free, transfat free, with all carbohydrates coming from extremely low glycemic index sources. While my diet is extremely high in fat (around 50% of my total calories) but virtually all of my fat sources have a positive impact on insulin sensitivity, fat-oxidations, improved cholesterol profile, testosterone production and thyroid function.

[1971]

Wow darketernal you really know your stuff.

I use to be fit and toned, but working out slipped by and I wasn't really active for over a year even nearer 2 years.
My diet was not too bad but not amazing I knew that I was eating too much fat and sugar (choc, very occasional fast food, fizzy drinks, cakes, drinking lot of tea, drinking too much etc)

I knew I had to sort it out so I signed up for a fun run of 5km knowing that if I signed up and got sponsored I would have to do it and hopefully fall a dress size....

Now 7 weeks into training I feel great, I have greatly reduced my kal and fat intake and increased exercise.

I have been doing between 1 to 3 miles on my treadmill at home, basic arm weights with low weights but more reps, floor work on legs and some side ones for love handles.
Rejoined a club, been to a couple of classes (my forte I love them!) and only 1 session in the gym (which doesnt really do it for me)
My core stability has improved so much, which helps my posture.

I don’t really believe in how much people weigh, I strongly believe its how people carry the weight. Saying that I have been doing a weekly weigh-in for the last 4 weeks:
Week 1= -2
Week 2= 0
Week 3= -3
Week 4= -2

I have 10 weeks til my fun run (Its race for life 5kms).

My main problem is that I smoke and I am still smoking :(
Also I need to focus on my abs, still have a slight tyre ;)

I’ll keep you informed, as long as I havn’t bored anyone to sleep!

[darketernal]

1971, definately keep us posted. I agree it is not about how much you weight, but body composition. Sometimes adding a little muscle in the right place will create an illusion of being thiner in other areas, for both men and women.

There are huge misconceptions about nutrition and fat loss, and most people have no clue that there are actual mathmatical formulas to determine exactally how much body fat a non-drug enhanced human can burn per day under optimal conditions, or now to determine how much of the weight you lose, is fat, muscle and water, etc.

What does your pre-training nutrition look like preparing for that run? What type of carbs are you eating, and essential fats (if any)?

The smoking is downside on this, but you can work around it, as you only need to run 5K, and not a full marathon.

The work for you love handles doesn't work btw. That is a myth, which has been pretty well dismissed by phisologists. Spot reduction doesn't work. Genetics and hormones determine where you lose bodyfat and at what rate when you body picks where to remove it. Althought I would advise you to continue doing it because weak areas in your core will hurt your running performance. A well developed core reduces your chance of injury doing day to day activites as well as sports and training activites.

[supertzar]

Thanks for letting me know about the thread, darkie. You have crazy strength. I assume you were always natural?

My primary goal and the reason I started lifting is to rehab my shoulder and back. It has been years of training now and my shoulder is much better, but still has a long way to go. When I started I could not bench at all for fear of a catastrophic re-injury. Now I can bench 225. That's pounds for "non-Americans." Whoohoo! lol. I am knocking on 405's door in the deadlift and 315 in the squat.

If I don't eat a TON of food between sessions I do not do well. I don't count calories. I just eat as much local farm fresh food as possible. I actually help in raising a lot of the animals and vegetables I eat. I have gained about 45 lbs since I began lifting and one of my medium term goals is to add another 15 to get to 200 lbs at 5'7". Mainly I want to keep getting stronger.

[fekdemasons]

I currently am working out for 7 minutes a day.

I am using my 8 month old baby son for chest press and bicep curls.

I just do loads of reps to failure , stop for a few seconds , then 3- 5 more.
Oh man its a deep burn , but when one is sculpting one 's guns...

Walking my eldest boy to school (2 miles)


I'm 6 ft 1 in and weighing in at 220 iBs. Body fat is 30 percent (yikes).

My aim is to get BF to around 15 (healthy). As a twenty one year old I was 190 Ibs with a 10 -12 BF and looked OK. Just be happy to get some muscle and shape back. Too many years sat at as desk and last 2 not exercising / overeating / alcohol. All guilty as charged.

[darketernal]

Thanks for letting me know about the thread, darkie. You have crazy strength. I assume you were always natural?

My primary goal and the reason I started lifting is to rehab my shoulder and back. It has been years of training now and my shoulder is much better, but still has a long way to go. When I started I could not bench at all for fear of a catastrophic re-injury. Now I can bench 225. That's pounds for "non-Americans." Whoohoo! lol. I am knocking on 405's door in the deadlift and 315 in the squat.

If I don't eat a TON of food between sessions I do not do well. I don't count calories. I just eat as much local farm fresh food as possible. I actually help in raising a lot of the animals and vegetables I eat. I have gained about 45 lbs since I began lifting and one of my medium term goals is to add another 15 to get to 200 lbs at 5'7".


405 deadlift at 185 is starting to get pretty good. Your bench could use a bit of work. How do your other upper body lifts look? Your lower body strength seems right on track for your goals and will assist greatly in your overall gain in size (remember muscle growth is a systematic process). Until you rehab that shoulder you are still going to be limited on how much size you can gain in your upper body. What exactally is wrong with it?

What does your routine look like?

Was I always natural? No I was natural until I was 25. I juiced for a couple of years because competing truely natural was impossible (half the guys at "natural" shows are using tons of drugs) and I have pretty superb genetics. Hence one reason I would never advise anyone to compete in bodybuilding, or get into professional sports today.

Me natural@ 190-195 lbs, early on in my weight training after one year of very hard training (I gained 20 lbs of muscle):
http://img192.imageshack.us/img192/4674/1563198364l.jpg

Here is the one you saw of me in that other thread @ 260 lbs, not so natural:

http://img80.imageshack.us/img80/338/downtoptoplessrg2.jpg


Natural I benched over 400 lbs (yes you can bench 400+ lbs without drugs kids), and broke 500 on the squat and deadlift by the time that picture was taken. Notice my poor bicep development in that old fuzzy polaroid ( the top picture in the red breifs)? I had hell getting my biceps to grow natural because I had zero concept of how to train them. Everything else grew simply because I am naturally very muscular, and trained heavy. I made the classic mistake all young men do trying to train without drugs. I read magazines which told me if I had a lagging body part I should do 20 sets of isolation movements for it, and then let it rest an entire week... which of course equals stagnation. Magazines are often a textbook of "how not to train" for maximum results.

[darketernal]

I currently am working out for 7 minutes a day.

I am using my 8 month old baby son for chest press and bicep curls.

I just do loads of reps to failure , stop for a few seconds , then 3- 5 more.
Oh man its a deep burn , but when one is sculpting one 's guns...

Walking my eldest boy to school (2 miles)


I'm 6 ft 1 in and weighing in at 220 iBs. Body fat is 30 percent (yikes).

My aim is to get BF to around 15 (healthy). As a twenty one year old I was 190 Ibs with a 10 -12 BF and looked OK. Just be happy to get some muscle and shape back. Too many years sat at as desk and last 2 not exercising / overeating / alcohol. All guilty as charged.


I'm just as guilty as you, and it can be amazing how fast a physique, and one's health, can fade when we let it go, especially as we ease up on 30+, regardless of good we think our genetics are, or how in shape we used to be.

7 minutes a day is a start. Let us know if you get on a strict routine, and how the progress goes. Fortunately at 30% bodyfat your body will easily let go of that first 10% of it. The more body fat you have, the more bodyfat you can metabolise in a day. It is much easier to lose, so your progress can come very quickly. ;)

[steevo]

My goal is to be physically fit so that I can handle the challenges that life throws at me. I want to be physically strong/fit enough to ENJOY the physical part of life. Afterall we ARE physical beings (and spiritual and mental too).

I have a phyical fitness routine that I put together myself that I stick to. And I have just upped it a level in the last couple of months :)

[darketernal]

My goal is to be physically fit so that I can handle the challenges that life throws at me. I want to be physically strong/fit enough to ENJOY the physical part of life. Afterall we ARE physical beings (and spiritual and mental too).

I have a phyical fitness routine that I put together myself that I stick to. And I have just upped it a level in the last couple of months :)

I very much agree. We are physical, mental and spiritual beings, and each is important to the health of the other two.

What kind of fitness routine do you follow, and what are the goals you have set, that required you to increase the intensity of it? Areyou obtaining the desired results?

[1freethinker]

lol thread. ill be staying high and eating frozen pizzas. At night......I dance !!!

[armoured_amazon]

*subbed for when I wake up* :)

[acidjazz]

my goal is to get to 180 pounds
last time i checked i was 230 pounds
i'm 5'11.

im trying hard to eat healthy. I drink a shake in the morning and dont eat past 7.

I breakdance

[darketernal]

my goal is to get to 180 pounds
last time i checked i was 230 pounds
i'm 5'11.

im trying hard to eat healthy. I drink a shake in the morning and dont eat past 7.

I breakdance

What type of shake do you drink in the morning? I abhorror slimfast drinks as they are full of refined garbage one really should avoid when deiting.

I'm also not partial to whey protien shakes, even post workout, when people are dieting. The insulin spike they cause might be great post workout when one is training hard and trying to put on muscle, but too many whey shakes will slow down your fat loss gains. Anyone telling you otherwise either works in the suppliment business, or has been dupped by their propaganda.

It is fine to eat very light in the evenings, but I would most definately be very careful of eating carbs after 6 pm. If your diet is fairly clean and you are burning more calories than you take in, a small meal late in the evening is not going to negatively impact your fat loss goals. You still burn calories while sleeping, and your metabolism could still be quite high even when asleep if you have been doing resistance or interval training. Going long periods of time without eating can cause your body to catabolise muscle for fuel, and slow down your metabolism, thus requiring you to diet harder to lose the same amount of weight. You could consider filling up on broccoli or another very low calorie vegetable, and a very small portion of lean protien like chicken or fish late in the evening to keep your metabolism up while sleeping without risking gaining bodyfat during your inactivity sleeping.

50 lbs is a good amount to lose, but your goal is very obtainable within a year if you pay attention to your nutrition and training.

[acidjazz]

What type of shake do you drink in the morning? I abhorror slimfast drinks as they are full of refined garbage one really should avoid when deiting.

I'm also not partial to whey protien shakes, even post workout, when people are dieting. The insulin spike they cause might be great post workout when one is training hard and trying to put on muscle, but too many whey shakes will slow down your fat loss gains. Anyone telling you otherwise either works in the suppliment business, or has been dupped by their propaganda.

It is fine to eat very light in the evenings, but I would most definately be very careful of eating carbs after 6 pm. If your diet is fairly clean and you are burning more calories than you take in, a small meal late in the evening is not going to negatively impact your fat loss goals. You still burn calories while sleeping, and your metabolism could still be quite high even when asleep if you have been doing resistance or interval training. Going long periods of time without eating can cause your body to catabolise muscle for fuel, and slow down your metabolism, thus requiring you to diet harder to lose the same amount of weight. You could consider filling up on broccoli or another very low calorie vegetable, and a very small portion of lean protien like chicken or fish late in the evening to keep your metabolism up while sleeping without risking gaining bodyfat during your inactivity sleeping.

50 lbs is a good amount to lose, but your goal is very obtainable within a year if you pay attention to your nutrition and training.

actually i should have rephrased that.. juicing i think is the proper term? well yeah my juices or shakes are made up of carrots, lime, celery sticks, cucumbers, and an orange.
and umm i weighed myself today and im at 260...so i gotta work hard to get to 180.
I'm going to take up cycling as well. so hopefully that will help. thanks for the input.

[quetzalcoatl]

http://img80.imageshack.us/img80/338/downtoptoplessrg2.jpg


Quite mass there dude.. :D Good definition on the biceps.

[darketernal]

Quite mass there dude.. :D Good definition on the biceps.

Thanks, that was off-season though, so was not so worried about definition/cuts and never competed after that photo was taken (early 2004). I tore my left bicep (partial tear of the lateral head) about 4-5 months after that photo was taken, and gave up on competative bodybuilding.

Quetz, so any fitness goals yourself?

[quetzalcoatl]

Thanks, that was off-season though, so was not so worried about definition/cuts and never competed after that photo was taken (early 2004). I tore my left bicep (partial tear of the lateral head) about 4-5 months after that photo was taken, and gave up on competative bodybuilding.

Quetz, so any fitness goals yourself?

Nice one man. :)

Yea, I'd prolly like to do a bit of work, not serious building - juz minor sculpting n shit.. ;)

Oh yea & BL wif da torn muscle injury.. :(

All the best my friend. :)

[supertzar]

405 deadlift at 185 is starting to get pretty good. Your bench could use a bit of work. How do your other upper body lifts look? Your lower body strength seems right on track for your goals and will assist greatly in your overall gain in size (remember muscle growth is a systematic process). Until you rehab that shoulder you are still going to be limited on how much size you can gain in your upper body. What exactally is wrong with it?

What does your routine look like?

Upper body lifts, let me see. I can currently do 10 chinups with no added weight. I can do 3-4 dips with 70 lbs. I can do bb rows with 185. Haven't done much overhead pressing for a while, but when I was doing it I could military press 135.

My shoulder got badly dislocated and my humerus got fractured almost 20 years ago. It was fucked up to the point of not really being able to do much with it for years. It was constantly popping out of the socket and crunching around. The atrophy from not using it made it worse. I always maintained the attitude that I would make it stronger than it was before the injury, though, and I am getting there. Lateral raises and rows are helping to get the medial and posterior delts bigger and stronger, which helps to keep the shoulder in the correct position.

My routine varies depending on what I think I need at the time. Lately I have been concentrating on building strength by using low reps. I am using a scheme that looks something like this:

Sunday: Bench 3x3 Dips 3x5 Lateral raises 3x10

Tuesday: Deadlift 3x3 Rows 3x7-10 Chins or Pullups 3x7

Thursday: Repeat bench day with variations in assistance lifts and reps

Saturday: Squat 3x3 Chins/Pullups 3x7

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

Monday: Bench

Wednesday: Deadlift

Saturday: Bench

Monday: Squat


So the idea is to bench, then deadlift, then bench, then squat and use assistance lifts as needed. As you can see, I don't always lift on the same days every week. The seven day week doesn't seem to fit what I need and I base my lifting on what I think will help me the most rather than some arbitrary schedule. If I am exhausted or sick or haven't eaten enough I go light or don't lift that day.

[1971]

What does your pre-training nutrition look like preparing for that run? What type of carbs are you eating, and essential fats (if any)?
I'm really not that good at knowing what to eat really.
I've been trying to have banana/on toast for brekki
Lunch varies, jacket pot with salad, or low fat sandwich today I spoilt myself with salmon and veg.
Then try and have another banana about an hour before working out.
Dinner usually half roasted chicken brest (no skin) a few strips of roast sweet potaoe and veg or salad with quorn nuggets.
I am quite restricted as my cooking skills are zero and I don’t get in from work till about 6.30pm and after an hour training I can't be asked. I do have at least glass of rose wine a nite and ciggies and sometimes other smoking stuff.:o

There are huge misconceptions about nutrition and fat loss, and most people have no clue that there are actual mathematical formulas to determine exactally how much body fat a non-drug enhanced human can burn per day under optimal conditions, or now to determine how much of the weight you lose, is fat, muscle and water, etc.

I had a really good day yesterday,
Walked to work, went to an aerobic class after work and walked home, ate really well (banana brekki, lunch raw broccoli and quorn sticks with hummus lunch, some twiglets for snacks and salad with small amount of roasted chicken breast for dinner.
Felt on top of world when I walked to work this morning, my trousers were looser and I felt sexy and confident :p
So "Virgin Active" did a kinda of sale day at my work today (Recruiting for members)
I went along just to get the Body Fat%.
And I got the right hump! :(
Had some spotty, midget, 12 year old boy telling me I had to loose weight and start working out and to get more sleep. :eek:
More sleep I thought, I go to bed at 10pm everynight and get up about 7am!
I asked why and he said because of the way my body is storing fat overnight :confused:
To be honest he was lucky he didn't say cos you look tired!! lol
Ahh? I asked him why as I thought that it was hereditary...no I'm stressed (my Blood pressure was Systolic 123, Diastolic 76 and Resting Heart Rate 57)
I also need to tone and eat better - the twit didn’t even ask me if I was exercising or what I ate!
I was also told to start drinking water, I am the only one at work who drinks water, I have a jug's worth everyday for the past forever how long!!!
He recorded my weight at 72kg (Target of 62-65kg)
Didn’t even measure my height but I said I was 5ft 6" and a half! (He didn’t write down the half, silly midget!)
BMI 26 (Target 22-24)
Body fat overall 35% :eek: Is this really bad??
Sorry to bang on, he annoyed me!!
Tonight is rest night!

[darketernal]

1971, don't get me started on how incompetant many personal trainers are.

72 KG is not bad for your hight? 35% bf is a bit high (although women are SUPPOST to have a higher bodyfat than men). 25% if good for an active healthy woman, and should put you at the target weight you have. How old are you, if I might ask without being rude?

Your diet is acceptable for your goals. I would drop that jacket potatoe and replace it with a lower glycemic index carb such as oats or even yogurt (unless you have a problem with gluten or casien that you know of)... or perhaps an apple, plum or cherries (lower GI fruits).

Not everyone is a cook. I love cooking and am quite good at it, but my current diet contains very little cooked food, so I cook for my roomate. I did a lovely beef roast with potatoes and carrots a day ago, which I only got a small portion of the roast and none of the potatoes in. He is trying to gain muscle, not lose bodyfat, so this is great for him.

Your resting heart rate is really good btw. That is a sign you are getting into much better cardiovascular condition, and that is a great sign for your upcoming 5k.

Well if you have been losing bodyfat he may not realize that you are not gaining bodyfat at night. If you are doing the bulk of your training within 3 hours of going to bed, I find it very unlikely that you are gaining body fat while sleeping due to your last meal of the evening. Your metabolism will still be elevated from the late night resistance training, for several hours.

As for the water, I'm not sure how much you are drinking, but if you goal is fat loss, the more the better. Water intoxication does not occur on less then 3 gallons (11.3 Liters) a day in any case that I have read about. The only downfall will be that you will need to use the restroom a bit more often if you are consuming 6 liters of water a day.

Oh salmon is an amazing food btw. I only take salmon oil tabs because I do not enjoy the taste of fish. The EPA and DHA in salmon (assuming it is fresh catch and not farmed) has a large number of very positive benefits, so if you enjoy it, treat yourself to it a couple times a week. It will assist in your goals.

[darketernal]

Oh... yes the formula. At 35% bodyfat 158 lbs (72 Kg) the maximum amount of fat tissue your fat cells will allow you to burn off per week is 3.4 lbs (1.56 Kg), under ideal conditions.

[steevo]

I very much agree. We are physical, mental and spiritual beings, and each is important to the health of the other two.

What kind of fitness routine do you follow, and what are the goals you have set, that required you to increase the intensity of it? Areyou obtaining the desired results?

Hi DE
I do a full routine about 4 or 5 times a week, and when i dont do the full routine I do a small part of it. It's quite rare that I dont exercise.

My routine is this (not necessarily in this order) :-
3 x 12 Press Ups (using press up bars). The press ups i do are like the ones on that movie the Marathon Man.
3 x 10 Chin ups
10 mins exercise bike
sit ups lots (using a chair like this one (http://www.pycfitness.com/admin/uploadpic/20073194234485507.jpg)
Gluteus maximus
shoulders using weights
biceps
triceps
Shoulders
calves and lower leg
hand grips
Sit ups using exercise ball will squeezing exercise ball to strengthen thighs

I think that's about it. It's working pretty well. The sit up chair is really good.
My goals are simply to get back to the human NATURAL physical state that we have lost due to the society that we have been born into. Humans seem to be the only slobs on the planet, you dont see animals that are slobs really - Animals are usually strong and muscular and can normally physically handle ANYTHING that is thrown at them, unlike us :cool:

The reason that I have upped my routine is cos we simply SHOULD be doing that ANYWAY, in order to get to physical fitness. The thing is you gotta do it bit by bit cos most of us are too unfit to go straight into peak fitness in one go. We gotta keep upping it until we feel in peak fitness IMO (and i am not anywhere near peak fitness, for a start off i dont do enough cardio vascular exercise these days, not played footy in ages, but do cycling still). And with summer coming, who wants to look like a right slob (I like to take my t shirt off sometimes when it's hot weather or if I am abroad, and I dont like looking of feeling like a slob :o).

[darketernal]

Hi DE
I do a full routine about 4 or 5 times a week, and when i dont do the full routine I do a small part of it. It's quite rare that I dont exercise.

My routine is this (not necessarily in this order) :-
3 x 12 Press Ups (using press up bars). The press ups i do are like the ones on that movie the Marathon Man.
3 x 10 Chin ups
10 mins exercise bike
sit ups lots (using a chair like this one (http://www.pycfitness.com/admin/uploadpic/20073194234485507.jpg)
Gluteus maximus
shoulders using weights
biceps
triceps
Shoulders
calves and lower leg
hand grips
Sit ups using exercise ball will squeezing exercise ball to strengthen thighs

I think that's about it. It's working pretty well. The sit up chair is really good.
My goals are simply to get back to the human NATURAL physical state that we have lost due to the society that we have been born into. Humans seem to be the only slobs on the planet, you dont see animals that are slobs really - Animals are usually strong and muscular and can normally physically handle ANYTHING that is thrown at them, unlike us :cool:

The reason that I have upped my routine is cos we simply SHOULD be doing that ANYWAY, in order to get to physical fitness. The thing is you gotta do it bit by bit cos most of us are too unfit to go straight into peak fitness in one go. We gotta keep upping it until we feel in peak fitness IMO (and i am not anywhere near peak fitness, for a start off i dont do enough cardio vascular exercise these days, not played footy in ages, but do cycling still). And with summer coming, who wants to look like a right slob (I like to take my t shirt off sometimes when it's hot weather or if I am abroad, and I dont like looking of feeling like a slob :o).

Steevo, I am very big on multiple full body routines every week, like what you are doing. Joe Weider is responsible for the ideals that have taken over the magazine and personal trainer culture of split routines where eat muscle is worked once a week and trained excessively on that one day. Olympic weight lifters, and power atheletes do not train like that. As for getting back to being natural men we have sculptures of men from more ancient times who did not have access to the medical and nutritional technologies that we do:
http://imagecache2.allposters.com/images/pic/ATA/5074W~David-Posters.jpg
http://www.constantinethegreatcoins.com/HERCVLI/front.jpeg

Is everyone so certain we are healthy today?

[darketernal]

Upper body lifts, let me see. I can currently do 10 chinups with no added weight. I can do 3-4 dips with 70 lbs. I can do bb rows with 185. Haven't done much overhead pressing for a while, but when I was doing it I could military press 135.

My shoulder got badly dislocated and my humerus got fractured almost 20 years ago. It was fucked up to the point of not really being able to do much with it for years. It was constantly popping out of the socket and crunching around. The atrophy from not using it made it worse. I always maintained the attitude that I would make it stronger than it was before the injury, though, and I am getting there. Lateral raises and rows are helping to get the medial and posterior delts bigger and stronger, which helps to keep the shoulder in the correct position.

My routine varies depending on what I think I need at the time. Lately I have been concentrating on building strength by using low reps. I am using a scheme that looks something like this:

Sunday: Bench 3x3 Dips 3x5 Lateral raises 3x10

Tuesday: Deadlift 3x3 Rows 3x7-10 Chins or Pullups 3x7

Thursday: Repeat bench day with variations in assistance lifts and reps

Saturday: Squat 3x3 Chins/Pullups 3x7

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

Monday: Bench

Wednesday: Deadlift

Saturday: Bench

Monday: Squat


So the idea is to bench, then deadlift, then bench, then squat and use assistance lifts as needed. As you can see, I don't always lift on the same days every week. The seven day week doesn't seem to fit what I need and I base my lifting on what I think will help me the most rather than some arbitrary schedule. If I am exhausted or sick or haven't eaten enough I go light or don't lift that day.

Ok good, you have been rehabing it with isolation work. Your shoulder is definately limiting you on your bench, becuase with your weighted dips, I would expect your bench to be higher. Are you doing any work to strengthen the rotator cuff? This is also something that will keep it in the socket, and requires almost no weight.
http://familydoctor.org/online/famdocen/home/healthy/physical/injuries/265.html

Have you considered going from a power lifting routine to a pure hypertrophy type routine for a couple months to obtain your mass goals? It would take some stress off your shoulder and allow you to put some extra size on your upper body to give more muscle to support that shoulder longer.

Something like HST could benefit you greatly in putting on another 10 lbs of muscle if you have been doing power lifting for a long time up to this point.
http://www.hypertrophy-specific.com/hst_index.html

[steevo]

Steevo, I am very big on multiple full body routines every week, like what you are doing. Joe Weider is responsible for the ideals that have taken over the magazine and personal trainer culture of split routines where eat muscle is worked once a week and trained excessively on that one day. Olympic weight lifters, and power atheletes do not train like that. As for getting back to being natural men we have sculptures of men from more ancient times who did not have access to the medical and nutritional technologies that we do:
http://imagecache2.allposters.com/images/pic/ATA/5074W~David-Posters.jpg
http://www.constantinethegreatcoins.com/HERCVLI/front.jpeg

Is everyone so certain we are healthy today?

Yes in them days they didnt really NEED to have an exercise rountine I reckon. They were more healthy back then too in my opinion. They didnt eat chemicals or GM crops, and lived a more natural lifestyle.

[hunter77]

I would like to start a thread for everyone to discuss their fitness goals, where we can keep track of them, and offer support and advice to each other. Given my own background I will be more than happy to assist anyone in the thread in reaching their own fitness goals. Ok let's hear your stories, background, goals, diets, workout routines etc. :D

i dont think you asked if you could use the coprighted term " mega thread" as required by law. i have informed my lawyer expect a multi million dollar law suit young man:D

[darketernal]

i dont think you asked if you could use the coprighted term " mega thread" as required by law. i have informed my lawyer expect a multi million dollar law suit young man:D

See you in court. ;)

Anyway Hunter, you can't post in this thread will listing your fitness goals or advising someone else on theirs, so let's hear it. I'm sure some of us could give you great advice for obtaining them.

[acidjazz]

my workout routine for this week
15 pushups 3 sets
15 squats 3 sets
15 lunges 3 sets
15 burpees 3 sets
45sec planks 3 sets
and whats a good alternative for pullups because i have no way to do them in my house and also because im not strong enough...darketernal im looking at you;)

[darketernal]

my workout routine for this week
15 pushups 3 sets
15 squats 3 sets
15 lunges 3 sets
15 burpees 3 sets
45sec planks 3 sets
and whats a good alternative for pullups because i have no way to do them in my house and also because im not strong enough...darketernal im looking at you;)


Dumbell or barbell rows are your only real alternative to pullups, unless you have a lat-pulldown machine.

[icke_is_right]

My fitness goals are as follows:

To get more flexible
Better posture/Relieve back pain
Keep as strong as posible all over
Remain as mobile as possible ie. be able to travel under my own steam many kms/miles.

I do Matt Furey magnificent seven most mornings (These are isometric/breathing and core excercises). Accompanied by squats, rubber bands for arms.

I cycle regular 2-3 hours
Jog regular 1 hour
Stretch during the day and evenings
I do extra core work and additional Matt Furey workouts.

Looking at the other contributions I don't know that many stats about myself. I'm about 6ft and a bit over 13 stone/ 84kg. 40 years young. Resting heart rate of down to 40.

I'm am vegetarian (Eat fish), avoid dairy. Never miss a massive bowl of porridge in the morning. I add water, ground flaxseed and almond and usually fresh banana and dried organic saltanas. Don't drink coffee. Generally, other food: Sandwiches, basmatic rice, veg fruit. Induldge in chocolate which gives me quite a lift but don't overdo it.

I've always hated being weak. Though not to the same levels as others here, I'm OK with my strength levels. This is because:

I hurt my back about 4 years ago. I was stiff as a board and the vertbrae in my back had virtually no mobility. (A lot of physical work and no stretching). This injury turned into one of the best things in my life, to get me to where I am now. I've learnt a lot. A whole lot better at a reasonably late age. I've had other stuff too but let's say this a couple of years ago, I wasn't running. I've been doing Matt Furey stuff for a year now and have now decided that after keeping this up, it's time to push on to more improvement. I'm working now on parts of me which need more flexibility and revisiting psycho cybernetics. I've always indulged in stamina activities.

Older people in good shape are my inspiration. On long distance walks, I'd meet 70 year olds who were walking 10 miles a day. I find the flexiblility of the old chinese masters inspirational too. I believe that you can be in really good shape as you age. This isn't about cosmetic stuff, it's more about mobility, comfort and health.

There are many reasons why I think people fail with excercise, myself included. I fight these demons daily in my 'internal war'. This isn't good but we're all at different levels. So much to say about this stuff, this is just the tip of it.

I also have to admit, I guess I've always been slightly obsessed with stamina. My problem was not being properly educated in this field. Pain is a great motivator!

[1971]

How old are you, if I might ask without being rude?
37, be 38 at the end of this year. But I feel 17! :)

[darketernal]

Well I have lost a large amount of weight this week, with my change in diet. My hope is that it is subcontanious water due to the slightly lower sodium intake. I looked a bit leaner this morning in the mirror, and my strength has gone up slightly which should not happen if I've burned off lean body mass. My weight was 232.5 lbs (1.5.7 Kg) which is a loss of 3.5 lbs in less than a week, and at present my body is only capable of burning 2.7 lbs of fat every 7 days, so my new diet seems to have a slight diuretic effect. It could be a sign that my calories are a little too low also.

ISR, a resting heartrate of 40 bpm is pretty amazing (mine is 56) How many total hours of cardio do you do per week? Also out of curiousity, since you are a vegetarian who eats fish, how much cold water fish do you eat per week, as that can help bring down one's resting heart rate a bit also? I'm impressed.

1971, ok good to know. As you are no longer a 20 year old woman, your hormone levels are going to be a bit different. When training you really need to pay attention to your calcium intake, because you are going to find that any deficiency in calcium, is going to greatly impede your ability to lose bodyfat. Women's bodies are more sensitive to this than men's are. Keep eating that yogurt. :D

We are only as old as we feel. LoL

[icke_is_right]

I eat Alaskan Sea Salmon and Tuna, normally in sunflower oil. I know this has a lot of salt in it. I don't eat fresh water fish at the moment. I drink loads of good water though. I have virtually no animal fats or bad fats. I don't have butter of margarine on bread. I avoid anything termed vegetable oil as it normally means canola/rapeseed oil. I go for sunflower oil or olive oil.

I just redid my heart rate because I feel that it can't be true that mine is so low when everyone else's is higher.....it's 48 and I'm pumped and excited at the moment and need to go for a run. So this is about right. I've taken it when relaxed and about 40-42.

I must do about 40 mins training most mornings but that's not cardio. I suppose and probably at least 3-4 times a week running or cycling. I'll do more in good weather. I'm aim to maintain what I do rather than going up and down.

DE, how do you view your illness? Do you have a vision of a better you? Do you know why you got this in the first place?

[noir]

I want to be stronger. I have been doing pilates and yoga for a bit now and yet I still struggle with the multiple reps with a 10 lbs weight or even lifting items.

My weekly schedule is this:
M-F
morning
Elliptical 60 min (resistance 5-10, like 5 minutes on 5, 7 minutes on 7 etc)
Yoga 45 min

night
Elliptical 60 min (")
Pilates 60 min

Tuesday, Wednesday and Thursday
Belly dance for 60 minutes

Saturday and Sunday
I do weights and lunges/push-ups/jump rope
Pilates 60 min
Elliptical 30 min


Is there something I am doing wrong here? What could give me strength?

[darketernal]

noir, there is an acronym used in fitness training we call SAID, which means Specific Adaptation to Imposed Demands. You are doing a very extreme amount of cardio, and your body is focusing all of its recovery ability and metabolic adaptations to this. If your goal is to improve strength, you're simply going to have to back down the cardio and added a structured resistance training program into your routine.

You are doing a very large amount of pilates and yoga (5 sessions of each a week) in addition to 10 hours a week on the elliptical trainer. If you are are peaking for a marathon you are running in 3 weeks this is excellent. If not, you are over-training excessively. I would say keep the pilates and yoga for now, but that 11hours of cardio a week is WAY too much for someone not training to be an endurance athelete. This is a potential sign of anorexia nervosa. Cut out 7 of those sessions a week on the eliptical trainer. 1 hour 3x a week is more than enough to develop cardiovascular fitness.

To replace that 8 hours a week of cardio you will be losing, you need to add in 3 full body weight training sessions a week (30-45 minutes max). You need to seperate these weight training sessions by 48 hours so that they are spread out through the week.

With the reduced cardio, and being on a more consistent strength training routine, you'll be able to recover more easily and begin gaining strength. You will also find that the strength training will increase your metabolism, and allow you to maintain a body weight you are comfortable with, without needing 11 hours of cardio a week.

If you have specific goals your training needs to be focused on the goals you have set (remember SAID), and often times focusing too heavily on types of training which do not increase the goals we have, will reduce our ability to obtain those goals, becuase the body will spend all of its energy adapting to the training stimulus which has imposed the most demands on it, and will put the rest into a lower priority.

[hunter77]

See you in court. ;)

Anyway Hunter, you can't post in this thread will listing your fitness goals or advising someone else on theirs, so let's hear it. I'm sure some of us could give you great advice for obtaining them.

i dont have fitness goals as such, my work out regime is 11 hours hard graft a day.
iam naturaly quite fit, dont get ill to often and have a strong mind over matter policy, if i tell myself to do something my body will usually let me.
although iam getting older, the old back plays up now and again.
i try to stay fit with big walks in the country with my dog and gun or some mountain bikeing. my diet isnt to bad with lots of fish and wild protien.
all in all iam quite happy and can't really do much more as i dont have enough hours in the day at the mo:)

[darketernal]

i dont have fitness goals as such, my work out regime is 11 hours hard graft a day.
iam naturaly quite fit, dont get ill to often and have a strong mind over matter policy, if i tell myself to do something my body will usually let me.
although iam getting older, the old back plays up now and again.
i try to stay fit with big walks in the country with my dog and gun or some mountain bikeing. my diet isnt to bad with lots of fish and wild protien.
all in all iam quite happy and can't really do much more as i dont have enough hours in the day at the mo:)

You could strengthen your core and reduce how often the old back plays up. We don't have to grow old at the rate society says we must. ;)

[hunter77]

You could strengthen your core and reduce how often the old back plays up. We don't have to grow old at the rate society says we must. ;)

yep i have been doing a bit of work on that leg lifts ect. the chiropractor suggested strengthening my core, any suggestiom mate?

[bario]

I stopped smoking four months ago so I'd like to improve my lung capacity and stamina. I'd also like to be able to fit in to the jeans that I wore when I met my partner 3 years ago, my waist has increased by 6".

Over the last couple of weeks I've started things off by doing the following, bare in mind that previously I was completly inactive.

* having a smoothie a banana, apple, goji berry, cacao & rice milk smoothie for breakfast everyday.
* snaking on dehydrated mango rather than chocolate.
* making my own lunch rather than buying stuff at work, so that I know what I'm eating.
* walking two miles every day on my lunch hour.

I was doing push ups, sit ups and squats for a while but I fell whilst running and buggered my shoulder quite badly so I've been taking it easy this week.

[darketernal]

yep i have been doing a bit of work on that leg lifts ect. the chiropractor suggested strengthening my core, any suggestiom mate?

Crunches, broomstick twists. If you have no way to do hyperextentions do stiff-legged deadlifts with a very light weight.

Here is a clip to learn proper form to do stiff-legged deadlifts safely and effectively.

http://www.youtube.com/watch?v=gYZjHErxMqQ

[hunter77]

Crunches, broomstick twists. If you have no way to do hyperextentions do stiff-legged deadlifts with a very light weight.

Here is a clip to learn proper form to do stiff-legged deadlifts safely and effectively.

http://www.youtube.com/watch?v=gYZjHErxMqQ

cheers mate:)

[fekdemasons]

37, be 38 at the end of this year. But I feel 17! :)


Me too , what month ?

I'm Libra class of 71. We rock !!!!

[tejas]

5' 10'

I used to bench around 100kg max, not much but for me was quite alot

could do wide grip pull ups with 20kg weights

max squat was about 150kg

thats about it weighed about 75kg, this was at my peak

atm got a helluva lot of body fat, about 85 kg, and very much weaker

All due to a small stint in a psyc ward :)

Anyway, DE I find it interesting that you traing BAcK to back so to speak, Dont you allow a days rest between each muscle group

Also I used to do 1 muscle group a week and this seemed to work, whats you arguement against it?

I used alot of creatine, this shit is gold and worked bundles for me, used to see massive gains in my strength and muscle

I use a helluva lot of protein shakes as well,

Any tips? Currently im only benching like 60kg, 110 max squat, never really been that strong tho

[darketernal]

5' 10'

I used to bench around 100kg max, not much but for me was quite alot

could do wide grip pull ups with 20kg weights

max squat was about 150kg

thats about it weighed about 75kg, this was at my peak

atm got a helluva lot of body fat, about 85 kg, and very much weaker

All due to a small stint in a psyc ward :)

Anyway, DE I find it interesting that you traing BAcK to back so to speak, Dont you allow a days rest between each muscle group

Also I used to do 1 muscle group a week and this seemed to work, whats you arguement against it?

I used alot of creatine, this shit is gold and worked bundles for me, used to see massive gains in my strength and muscle

I use a helluva lot of protein shakes as well,

Any tips? Currently im only benching like 60kg, 110 max squat, never really been that strong tho

The reason I train this was is that high frequincy training (with lower volume) keeps one's metabolism higher. I would give each muscle 48 hours rest if my goal were hypertrophy at the moment. However given my equipment limitations I is very unlikely that I will see signifigant gains in size or power. Prior to developing my illness I trained each muscle group 3 times a week for 2 sets per excersize, with 48 hours between each muscle group, and was holding a nice amount of size naturally.

The reason you made some progress training each muscle group once a week is because you were lifting weights. This doesn't mean it was optimal.

As for tips, I must ask what your goals are. Only begining trainers, or people on their first cycle of steroids can gain muscle and lose fat simultaniously. So you should focus on one or the other first. You could focus first on gaining more muscle mass, and strength, and then diet down the body fat using your gains in metabolism to assist. Or you could focus first on losing the extra bodyfat you have gained, and then go back to a higher calorie diet and focus on gaining size and strength once you've attained a body fat % more acceptable to you.

If your trying to gain more strength, definately drop the high volume, low frequincy workouts.

If you wish to get your squat and bench higher, look into a solid 5x5 routine. Bill Star and Mark Rippetoe both have written extensive material on power lifting.

[1971]

1971, ok good to know. As you are no longer a 20 year old woman, your hormone levels are going to be a bit different. When training you really need to pay attention to your calcium intake, because you are going to find that any deficiency in calcium, is going to greatly impede your ability to lose bodyfat. Women's bodies are more sensitive to this than men's are. Keep eating that yogurt. :D
We are only as old as we feel. LoL

Ok I dont really like milk or and not a great fan of yougurt but I am eating now a banana and a Yeo Valley organic natural probiotic yogurt (says 247.5mg calcuim) :)

I stopped smoking four months ago

Wow thats great, well done you.

[darketernal]

Ok I dont really like milk or and not a great fan of yougurt but I am eating now a banana and a Yeo Valley organic natural probiotic yogurt (says 247.5mg calcuim) :)


Load up on broccoli in that case. 250 mg of calcium (I am sure you gettting more in other foods) is far below optimal for fat loss, especially in women. I'm not a fan of vitamin or mineral suppliments, but this could be a case where a 500 mg calcium tablet might be of benefit.

[fekdemasons]

Ok I dont really like milk or and not a great fan of yougurt but I am eating now a banana and a Yeo Valley organic natural probiotic yogurt (says 247.5mg calcuim) :)


Wow thats great, well done you.

Do I smell ?

[1971]

Me too , what month ?

I'm Libra class of 71. We rock !!!!

December - Saggi :)

Do I smell ?
yes but I didnt want to say anything :D

Load up on broccoli in that case. 250 mg of calcium (I am sure you gettting more in other foods) is far below optimal for fat loss, especially in women. I'm not a fan of vitamin or mineral suppliments, but this could be a case where a 500 mg calcium tablet might be of benefit.

I love broccoli so thats good. Also starting to have it more at lunch raw with hummus so gonna try have that more..


So I got myself some shelled hemp seeds and am adding to my daily probiotic yogurt.

Had a great workout yesterday, got my weigh in later :eek:

Booked onto Pilates for tues, feel more confident in my core so hope this will remind me of techniques that I have forgotten.

[1971]

I am happy to report that wiifit tells me that my BMI is now Ideal :)
Lost another 2lbs this week, I know though that weight goes up and down 2lb all the time.

Now just got to concentrate on the area from my waist to above my knee - any recommendations?

[darketernal]

I am happy to report that wiifit tells me that my BMI is now Ideal :)
Lost another 2lbs this week, I know though that weight goes up and down 2lb all the time.

Now just got to concentrate on the area from my waist to above my knee - any recommendations?

Continue to lose body fat. It has been proven in laboratory conditions, repeatedly, that humans cannot chose WHERE they lose bodyfat if the body is burning it off. That is a myth to sell abe machines. All you can do is continue to lose and in time it will come off your problem areas.

[loderlive]

I just went on my first run and slowly going to build up the tempo. I have some weights in the shed and will do some crunches and stretching every day.

[unusual_suspect]

If anyone could give me some advice I would be really gratefull.

I got back today from an 8 day stay in hospital. I had a stone that was nearly filling my entire kidney. I had keyhole surgey to break it up and pick it out, I was in theater for 6 hours and then got sepsis from the bacteria that was in the stone.

They couldn't get one of the fragments and it is blocking the ureta from the kidney so they have put a stent in. Without meaning to sound melodramatic, I do feel a little violated, as I was never told that this may happen. I realsise that if I didn't have the stent, the kidney would become badly damaged due to "back-up".

However, I have been told that I have to avoid any strenuous activity until the stent is removed, which I have been told could be months. How am I supposed to stay fit during this? I am really upset, when I start walking anyywhere I immediately feel as though my bladder and kidney is on fire and need to pass water.

After being bed ridden for days I was looking forward to the time when I could resume training. Are there any people with medical know how who could advise on some sort of fitness regime untill this is fixed? Btw, I hate swimming and I am not prepared to do any of that!

[darketernal]

US, that is rough. Without doing a bit of research I would personally be reluctant to prescribe a workout, because I would not want you to cause any damage. Working your core is going to be impossible. You might be able to do some limited upper body resistance training with light weights, but would need to pay special attention to not flexing your core at all doing any of it. You'll need to pay close attention to your diet. Keep your carbs fairly low and only low glycemic index one's, to avoid gaining body fat.

[unusual_suspect]

US, that is rough. Without doing a bit of research I would personally be reluctant to prescribe a workout, because I would not want you to cause any damage. Working your core is going to be impossible. You might be able to do some limited upper body resistance training with light weights, but would need to pay special attention to not flexing your core at all doing any of it. You'll need to pay close attention to your diet. Keep your carbs fairly low and only low glycemic index one's, to avoid gaining body fat.

Thanks, definitely no core exercises. I am just trying to eat as clean as possible, filling up on fresh fresh fruit and veggies, and I have been advised to drink between 2 - 3 litres of water a day, so I feel pretty full most of the time. I am just going to do gentle exercise and stop if it hurts. Once the stent is out I'm going for the burn!

[darketernal]

Thanks, definitely no core exercises. I am just trying to eat as clean as possible, filling up on fresh fresh fruit and veggies, and I have been advised to drink between 2 - 3 litres of water a day, so I feel pretty full most of the time. I am just going to do gentle exercise and stop if it hurts. Once the stent is out I'm going for the burn!

Watch the glycemic index on your fruits. The lower the better. Cherries and apples are near the bottom fo the GI scale for fruits. I would personally not go overboard on the fruit anyways, becuase you may not be active enough to burn off the sugar. I would stick to primarily meat, nuts and green vegetables.

[unusual_suspect]

Watch the glycemic index on your fruits. The lower the better. Cherries and apples are near the bottom fo the GI scale for fruits. I would personally not go overboard on the fruit anyways, becuase you may not be active enough to burn off the sugar. I would stick to primarily meat, nuts and green vegetables.

Thanks for the advice, apples and cherries are my favourite fruits anyway, I'll give that a go, I think I may be able to keep active to an extent, I'll try out some squats and lunges and so on in a weeks time. I am reconing that if I do these in a controlled and slow manner with smooth movements and no jerking, I may be able to keep them up. I'll just garden and walk as much as possible and avoid the carbs, thanks DE.

[pgmazica]

Continue to lose body fat. It has been proven in laboratory conditions, repeatedly, that humans cannot chose WHERE they lose bodyfat if the body is burning it off. That is a myth to sell abe machines. All you can do is continue to lose and in time it will come off your problem areas.

but what if I am skinny enough and I don't want to lose more fat on upper side of the body ( especially the breasts :), just gluteus?? won't then help some exercises that are oriented on that part? to create a muscle instead of fat....combined with exercises that burn fat in all body like running...

[darketernal]

Anyone have updates? My weight loss is going a bit slower now. Down to 231.5 lbs (105.2 Kg).

My upper body lifts doing high frequincy training with low resistance (still only have access to 310 lbs power rods on the bowflex) have stagnated with a slight loss of total reps per set on my military press. My lower body strength and stamina has continued to skyrocket. I managed a 50 rep set this morning on my squats. My roomate commented that I look leaner dispite a change of only 1 lbs in 10 days, so perhaps I've gained lean body mass in my lower body?

I'm hoping that the high rep squats will continue to elevate my metabolic rate and increase my mitochondrial density in my legs and core, to assist fat burning during my walks and while at rest.

[unusual_suspect]

Anyone have updates? My weight loss is going a bit slower now. Down to 231.5 lbs (105.2 Kg).

My upper body lifts doing high frequincy training with low resistance (still only have access to 310 lbs power rods on the bowflex) have stagnated with a slight loss of total reps per set on my military press. My lower body strength and stamina has continued to skyrocket. I managed a 50 rep set this morning on my squats. My roomate commented that I look leaner dispite a change of only 1 lbs in 10 days, so perhaps I've gained lean body mass in my lower body?

I'm hoping that the high rep squats will continue to elevate my metabolic rate and increase my mitochondrial density in my legs and core, to assist fat burning during my walks and while at rest.

That's great DE, squats are great for fat burning.

I went out walking for 2 hours today (it is very hilly round here), the most active I have been since the operation, it was fine. I will start the squats, lunges and upper body weights in a weeks time and I'll just use my Slendatone abs belt till my stent is removed so my stomach muscles get some sort of work out.

I never go by weight, especially as I am a lady, for a week of every month I blow up like a balloon and eat loads anyway, I just go by how my cloths fit and how toned I am.

Glad it is all going well :)

BTW pgmazica, you cannot choose where your fat comes off, just aim to be healthy ;)

[darketernal]

but what if I am skinny enough and I don't want to lose more fat on upper side of the body ( especially the breasts :), just gluteus?? won't then help some exercises that are oriented on that part? to create a muscle instead of fat....combined with exercises that burn fat in all body like running...


Pgm, US is correct, the type of excersize you do has no effect on where you lose body fat, only how much you lose. Sex hormones and genetics dictate where on our body we gain and lose bodyfat and at what rates. Diet and training determine how much you lose or gain overall.

[pgmazica]

yeah that's my problem...I have to be like anoreksic in other parts of body to lose some fat from gluteus....
keep going boys, wish u luck with training :)

[darketernal]

yeah that's my problem...I have to be like anoreksic in other parts of body to lose some fat from gluteus....
keep going boys, wish u luck with training :)

You could add muscle to your glutes with squats and lunges of course, but it won't spot reduce the fat there.

[onourwayto2012]

If anyone could give me some advice I would be really gratefull.

I got back today from an 8 day stay in hospital. I had a stone that was nearly filling my entire kidney. I had keyhole surgey to break it up and pick it out, I was in theater for 6 hours and then got sepsis from the bacteria that was in the stone.

They couldn't get one of the fragments and it is blocking the ureta from the kidney so they have put a stent in. Without meaning to sound melodramatic, I do feel a little violated, as I was never told that this may happen. I realsise that if I didn't have the stent, the kidney would become badly damaged due to "back-up".

However, I have been told that I have to avoid any strenuous activity until the stent is removed, which I have been told could be months. How am I supposed to stay fit during this? I am really upset, when I start walking anyywhere I immediately feel as though my bladder and kidney is on fire and need to pass water.

After being bed ridden for days I was looking forward to the time when I could resume training. Are there any people with medical know how who could advise on some sort of fitness regime untill this is fixed? Btw, I hate swimming and I am not prepared to do any of that!
Have you looked into or tried MMS?

[unusual_suspect]

Have you looked into or tried MMS?

I am very sceptical about anything that seems to be a miracle cure, so no. I have seen threads on it, is it something that you have tried yourself?

[darketernal]

Have you looked into or tried MMS?

I am very sceptical about anything that seems to be a miracle cure, so no. I have seen threads on it, is it something that you have tried yourself?

US, I've read up on it outside of this forum because of the stickie and I am extremely skeptical. Why is it when they put strange compounds in our water like sodium flouride without research to show the safety we freak out, however when someone introduces another compound such as sodium chlorite the same people will happily put it into their bodies without any documented data to prove it is safe or that there are indeed health benefits?

[1971]

1lb lost last week, was expecting more but hey ho!
So in total its 9lb since 12th April. :)

[anthony65]

Steevo, I am very big on multiple full body routines every week, like what you are doing. Joe Weider is responsible for the ideals that have taken over the magazine and personal trainer culture of split routines where eat muscle is worked once a week and trained excessively on that one day. Olympic weight lifters, and power atheletes do not train like that. As for getting back to being natural men we have sculptures of men from more ancient times who did not have access to the medical and nutritional technologies that we do:
http://imagecache2.allposters.com/images/pic/ATA/5074W~David-Posters.jpg
http://www.constantinethegreatcoins.com/HERCVLI/front.jpeg

Is everyone so certain we are healthy today?

We may not be so muscular, but our willies are bigger... ;)

No wonder Hercules got into all those fights!

A big strapping bloke with such a weeny todger...

Poor fella! :(

And everyone going around starkers...

Probably why he got the lion skin... :D

[darketernal]

We may not be so muscular, but our willies are bigger... ;)

No wonder Hercules got into all those fights!

A big strapping bloke with such a weeny todger...

Poor fella! :(

And everyone going around starkers...

Probably why he got the lion skin... :D

ROFL I was thinking the same thing when I posted the pictures, but maybe they were "growers" and not "showers"... and it might have been very cold the day those sculptures were made.

But seriously, back on track this thread is about fitness. LoL

[darketernal]

1lb lost last week, was expecting more but hey ho!
So in total its 9lb since 12th April. :)

Good stuff. 9 lbs in 6 weeks is perfectly healthy. Droping 2+ lbs a week should only be done by those who have a very solid working knowledge of fitness and nutrition, or who are under the care of a nutritionist.

Hit the scale at 230 even myself today.. that is 104.5 Kg.

[anthony65]

ROFL I was thinking the same thing when I posted the pictures, but maybe they were "growers" and not "showers"... and it might have been very cold the day those sculptures were made.

But seriously, back on track this thread is about fitness. LoL

:)

I'll be serious! :D

I very rarely get on the scales... :o

I rely on the waist band test...

If I can't fasten my trousers I know I've been overindulging! :p

My trousers have been fairly stable for the past few years, although I did expand somewhat in my twenties.

I try to stay fit enough to enjoy life, carry around the kids, go for long walks (often with a rucksack full of orgonite ;)) and generally do enough exercise to allow for nice piece of cake in the afternoons and a beer or glass of wine in the evenings! :)

[unusual_suspect]

US, I've read up on it outside of this forum because of the stickie and I am extremely skeptical. Why is it when they put strange compounds in our water like sodium flouride without research to show the safety we freak out, however when someone introduces another compound such as sodium chlorite the same people will happily put it into their bodies without any documented data to prove it is safe or that there are indeed health benefits?

I know, these supplements that apear online p**s me off, nothing more than snake oil if you ask me, and people actually buy them.

:)

I'll be serious! :D

I very rarely get on the scales... :o

I rely on the waist band test...

If I can't fasten my trousers I know I've been overindulging! :p

My trousers have been fairly stable for the past few years, although I did expand somewhat in my twenties.

I try to stay fit enough to enjoy life, carry around the kids, go for long walks (often with a rucksack full of orgonite ;)) and generally do enough exercise to allow for nice piece of cake in the afternoons and a beer or glass of wine in the evenings! :)

The waist band test is fine for me too. I am a recovered anorexic/bulimic and threw away the evil scales a few years ago.

I just aim to be healthy, after spending years of punishing myself with high protien fad diets, obsessive exercise and extreme amounts of ephedrine and other dodgy supplements, I prefer to take a balanced and sensible approach these days. I have just had a kidney stone that was practically the size of my entire kidney removed, that did not materialise there by chance :rolleyes:

[jampot]

but what if I am skinny enough and I don't want to lose more fat on upper side of the body ( especially the breasts :), just gluteus?? won't then help some exercises that are oriented on that part? to create a muscle instead of fat....combined with exercises that burn fat in all body like running...


Hi all, I have this lower body problem too. I'm a healthy weight and have been following a low carb vegetarian diet, using good quality organic protein, fats and veg, for about nine months. I exercise regularly, but only do about 4 hours a week in the gym, combining about 20mins cardio with about 30-40mins of resistance training - and try to vary exercises etc. The thing is I struggle to lose weight on my lower body and have cellulite, when I never had it before.

I've read a bit about low carbing and how your metabolism changes to a fat burning one, and how this is supposed to help to burn up fat stores and prevent cellulite. I don't want to go back to old ways of eating (v. low fat + carbs) as this works for my energy levels, but I struggle to get really trim and toned.

Can any tell me:

1) If I need to up my exercise and should I be adding more cardio or more resistance?
2) How to know if I have the right balance of fat and protein as I read too little fat can actually prevent weight loss?
3) Any wight loss tips on a low carb diet to tone those stubborn areas quickly- it doesn't seem as easy as with usual diets where you just eat less calories.

Thanks!

[darketernal]

Hi all, I have this lower body problem too. I'm a healthy weight and have been following a low carb vegetarian diet, using good quality organic protein, fats and veg, for about nine months. I exercise regularly, but only do about 4 hours a week in the gym, combining about 20mins cardio with about 30-40mins of resistance training - and try to vary exercises etc. The thing is I struggle to lose weight on my lower body and have cellulite, when I never had it before.

I've read a bit about low carbing and how your metabolism changes to a fat burning one, and how this is supposed to help to burn up fat stores and prevent cellulite. I don't want to go back to old ways of eating (v. low fat + carbs) as this works for my energy levels, but I struggle to get really trim and toned.

Can any tell me:

1) If I need to up my exercise and should I be adding more cardio or more resistance?
2) How to know if I have the right balance of fat and protein as I read too little fat can actually prevent weight loss?
3) Any wight loss tips on a low carb diet to tone those stubborn areas quickly- it doesn't seem as easy as with usual diets where you just eat less calories.

Thanks!

Low carb vegatarian diets would be very rough and I would not wish that anyone unless you are eating tons of cheese and eggs (you said vegetarian not vegan). If it is a vegan diet I am not sure how you would possibly get into ketosis (the primary reason you go on a very low carb diet) unless you were drinking glasses of extra virgin olive oil. I find low carb diets are particularly effective when over 60% of your calories come from fat... and for me personally 80% fat calories is even better, although living on a diet of steak, bree cheese, broccoli and glasses of extra virgin olive oil can get a bit rough 6 days a week, with a once a week brown rice carbload... but I did enjoy the end result.

You are not eating soy by chance are you? The phytoestragens in it could be causing the bodyfat to cling to your problem areas.

If your metabolism seems to be a sticking point, I would say increase the resistance training for a month or so to speed your metabolism up, then increase the cardio to utilize your increased metabolism to burn off the stubborn problem areas.

There is a massive debate on optimal fat intakes and it really depends on what type of diet you are utilizing. Women can get away with lower fat intakes than men, and you did not mention your gender. I advise men to never go below 25% fat calories because it will reduce your blood serum testosterone levels, which will make burning fat off of your hips and thights more difficult, cause a possible loss of muscle mass, and will effect your sex drive and performance negatively. For women if your fat intake drops below around 15% of your total calories, it becomes far more difficult to burn fat. It should also be noted that if one's fat intake is at these minimal levels one will see benefits by very carefully selecting their fat choices becuase it is very easy to get into an n-3 (omega 3) deficiency at lower levels of fat intake... which not only can create negative health effects, it will slow down your body's ability to burn fat for fuel.

I'm actually on a high fat, moderate carb, moderate protien diet right now, however this doesn't mean this is perfect for you. It is the easiest to follow diet, with the least negatives for my own personal metabolism and biology... but is not quite as effective as a CKD (cycling ketogenic diet) for me. I however hate how CKD's make me feel physically and mentally... and I hate drinking oil.

[tejas]

The reason I train this was is that high frequincy training (with lower volume) keeps one's metabolism higher. I would give each muscle 48 hours rest if my goal were hypertrophy at the moment. However given my equipment limitations I is very unlikely that I will see signifigant gains in size or power. Prior to developing my illness I trained each muscle group 3 times a week for 2 sets per excersize, with 48 hours between each muscle group, and was holding a nice amount of size naturally.

The reason you made some progress training each muscle group once a week is because you were lifting weights. This doesn't mean it was optimal.

As for tips, I must ask what your goals are. Only begining trainers, or people on their first cycle of steroids can gain muscle and lose fat simultaniously. So you should focus on one or the other first. You could focus first on gaining more muscle mass, and strength, and then diet down the body fat using your gains in metabolism to assist. Or you could focus first on losing the extra bodyfat you have gained, and then go back to a higher calorie diet and focus on gaining size and strength once you've attained a body fat % more acceptable to you.

If your trying to gain more strength, definately drop the high volume, low frequincy workouts.

If you wish to get your squat and bench higher, look into a solid 5x5 routine. Bill Star and Mark Rippetoe both have written extensive material on power lifting.

Well at the moment my goal is to loose some body fat as my BMI is far from optimum, and these love handles are far from attactive ;) This excessive body fat is something gained from the side effect of taking my medication, I have no idea how to shift it (normally my metabolism is quite high and I can loose fat quite easily) however I havent been able to loose the gut in some time, so Im considering going on a liquid diet for 2weeks ish with the aim of ketosis. What do you think? The diet involves eating less then 900 calories a day in soup form. I realise that the first week will be mainly water loss, but I dont think i can do more then two weeks of this diet? Any tips on how to further the fat loss afterwords? Im thinking of atkins or something similar, plus some light resistance training with lots of low speed jogging etc. Im also considering some ACACIA berry extract or fat loss pills, suggestions?

Once Im lean enough I will want to bulk up again, and hopeuflly be back to my normal size - any tips on how to speed this up?

Also off -topic here, but I posted a thread on something that I asked you ages ago, I was wondering if you could comment on that too? Would be much appreciated! (reptillians and the NDE)
http://www.davidicke.com/forum/showthread.php?t=61277

[darketernal]

Well at the moment my goal is to loose some body fat as my BMI is far from optimum, and these love handles are far from attactive ;) This excessive body fat is something gained from the side effect of taking my medication, I have no idea how to shift it (normally my metabolism is quite high and I can loose fat quite easily) however I havent been able to loose the gut in some time, so Im considering going on a liquid diet for 2weeks ish with the aim of ketosis. What do you think? The diet involves eating less then 900 calories a day in soup form. I realise that the first week will be mainly water loss, but I dont think i can do more then two weeks of this diet? Any tips on how to further the fat loss afterwords? Im thinking of atkins or something similar, plus some light resistance training with lots of low speed jogging etc. Im also considering some ACACIA berry extract or fat loss pills, suggestions?

Once Im lean enough I will want to bulk up again, and hopeuflly be back to my normal size - any tips on how to speed this up?

Also off -topic here, but I posted a thread on something that I asked you ages ago, I was wondering if you could comment on that too? Would be much appreciated! (reptillians and the NDE)
http://www.davidicke.com/forum/showthread.php?t=61277

I think droping your calories that low as a means of going into ketosis is going to be counterproductive. Your metabolism will most definately slow down, because your body will go into starvation mode. You will lose a good deal water wieght and some muscle and body fat, and your resting metabolic rate will go down at least 15-20% for several weeks, making further fat lose more difficult.

I abosutely would not recomend a male on a ketosis diet to go below 2000 calories. I've managed to get into ketosis on as many as 8000 calories a day. As long as your carbs are low enough and your fat to protien ratio is fairly high, your body will go into ketosis within a few days.

I absolutely do not recomend anyone try a ketosis diet until they've read one or two of Dr. Adkin's books, and done a fair amount of research on variations of ketosis diets (Dr. Mario Di Pasquale's "The Anabolic Diet" is high on the read list). Most people I know who try "low carb diets" or "ketosis diets" do so without a proper understand of how such diets work, how to maintain them without compromising their health, and how to avoid potential side effects from them.

My question is, do you have physical limitations that limit you to low intensity cardio, and light resistance training? If so, those are certainly better than doing nothing. However if your goal is to speed up your metabolism and burn off stubborn areas of body fat, high intensity resistance training and HIIT cardio will do the job considerably faster.

However please for your own sake do not do a 900 calorie liquid diet. ;)

[tejas]

I think droping your calories that low as a means of going into ketosis is going to be counterproductive. Your metabolism will most definately slow down, because your body will go into starvation mode. You will lose a good deal water wieght and some muscle and body fat, and your resting metabolic rate will go down at least 15-20% for several weeks, making further fat lose more difficult.

I abosutely would not recomend a male on a ketosis diet to go below 2000 calories. I've managed to get into ketosis on as many as 8000 calories a day. As long as your carbs are low enough and your fat to protien ratio is fairly high, your body will go into ketosis within a few days.

I absolutely do not recomend anyone try a ketosis diet until they've read one or two of Dr. Adkin's books, and done a fair amount of research on variations of ketosis diets (Dr. Mario Di Pasquale's "The Anabolic Diet" is high on the read list). Most people I know who try "low carb diets" or "ketosis diets" do so without a proper understand of how such diets work, how to maintain them without compromising their health, and how to avoid potential side effects from them.

My question is, do you have physical limitations that limit you to low intensity cardio, and light resistance training? If so, those are certainly better than doing nothing. However if your goal is to speed up your metabolism and burn off stubborn areas of body fat, high intensity resistance training and HIIT cardio will do the job considerably faster.

However please for your own sake do not do a 900 calorie liquid diet. ;)

Well my reasons for doing the diet are twofold, I was actually intending on doing a juice fast for a few weeks to clear out my liver. Now that youve adviced against it im not so sure about doing it. The point is that due to the drugs (which block certain L2 dopamine receptors, and thus cause the body to retain body fat) I cannot shift what I normally could.

I might do some high rep, low volume weights (like your routine) with lots and lots of running (low intensitiy) plus supplements like green tea and acacia berrys. What do you think of the acacia berries? Have you heard of them?

How many weeks would my metabolism drop for if I were to do a liquid diet? What side effects and things would I have to overcome? What High intensity Resistance and HITT cardio would you suggesT? I am thinking of doing a few months of this before starting up any from of ketosis diet.

Thanks!

[jampot]

Low carb vegatarian diets would be very rough and I would not wish that anyone unless you are eating tons of cheese and eggs (you said vegetarian not vegan). If it is a vegan diet I am not sure how you would possibly get into ketosis (the primary reason you go on a very low carb diet) unless you were drinking glasses of extra virgin olive oil. I find low carb diets are particularly effective when over 60% of your calories come from fat... and for me personally 80% fat calories is even better, although living on a diet of steak, bree cheese, broccoli and glasses of extra virgin olive oil can get a bit rough 6 days a week, with a once a week brown rice carbload... but I did enjoy the end result.

You are not eating soy by chance are you? The phytoestragens in it could be causing the bodyfat to cling to your problem areas.

If your metabolism seems to be a sticking point, I would say increase the resistance training for a month or so to speed your metabolism up, then increase the cardio to utilize your increased metabolism to burn off the stubborn problem areas.

There is a massive debate on optimal fat intakes and it really depends on what type of diet you are utilizing. Women can get away with lower fat intakes than men, and you did not mention your gender. I advise men to never go below 25% fat calories because it will reduce your blood serum testosterone levels, which will make burning fat off of your hips and thights more difficult, cause a possible loss of muscle mass, and will effect your sex drive and performance negatively. For women if your fat intake drops below around 15% of your total calories, it becomes far more difficult to burn fat. It should also be noted that if one's fat intake is at these minimal levels one will see benefits by very carefully selecting their fat choices becuase it is very easy to get into an n-3 (omega 3) deficiency at lower levels of fat intake... which not only can create negative health effects, it will slow down your body's ability to burn fat for fuel.

I'm actually on a high fat, moderate carb, moderate protien diet right now, however this doesn't mean this is perfect for you. It is the easiest to follow diet, with the least negatives for my own personal metabolism and biology... but is not quite as effective as a CKD (cycling ketogenic diet) for me. I however hate how CKD's make me feel physically and mentally... and I hate drinking oil.

Thanks for the great info Darketernal. It's not too rough doing veggie low carb but from the sounds of it I'm not eating nearly enough fat. I do tend to eat a lot of soy though - tofu and tempeh mainly- and hadn't thought about this being a cause of weight stalling. I try to get my omega 3's - flax oil in peanut butter- but again maybe not enough.

I'm female and 31, I guess biological factors are bound to be playing a part too. It seems like a bit of trial and error is needed to find the right balance.
Will try out what you suggest for the work out too. Its a relief to get some decent advice. Thank you

[darketernal]

Well my reasons for doing the diet are twofold, I was actually intending on doing a juice fast for a few weeks to clear out my liver. Now that youve adviced against it im not so sure about doing it. The point is that due to the drugs (which block certain L2 dopamine receptors, and thus cause the body to retain body fat) I cannot shift what I normally could.

I might do some high rep, low volume weights (like your routine) with lots and lots of running (low intensitiy) plus supplements like green tea and acacia berrys. What do you think of the acacia berries? Have you heard of them?

How many weeks would my metabolism drop for if I were to do a liquid diet? What side effects and things would I have to overcome? What High intensity Resistance and HITT cardio would you suggesT? I am thinking of doing a few months of this before starting up any from of ketosis diet.

Thanks!

By what mechanism would such a diet detoxify one's liver? Increase the amount of clean water you drink, reduce your ingestion of toxins by cutting refined foods out of your diet, and come off of any drugs that you absolutely do not need and your liver will achieve the most detoxification possible. These liver detox diets people come up with are absolutely not based on science or research. They are simply guesswork, at best.

I would recomend, again for, basic fitness and weight loss goals, a full body workout 3x a week, based on compound movements and minimal isolation work. This means movements such as squats, deadlifts, bench press, dips, rows, chinups, military press etc. I would consider working with 2 sets of 20 reps for begining, and gradually work down towards the 10-12 rep range over the course of several months, by gradually increasing resistance.

For HIIT, it can be any type of cardio you enjoy, but done in the HIIT fasion.

http://en.wikipedia.org/wiki/High-intensity_interval_training

As for your question in the other thread... I have my own theories based on my own experiences but I would rather not express my theories on reptilian or "illuminati" activity on the forum that I do not have first had information on, and that area is one such area of information.

[tejas]

By what mechanism would such a diet detoxify one's liver? Increase the amount of clean water you drink, reduce your ingestion of toxins by cutting refined foods out of your diet, and come off of any drugs that you absolutely do not need and your liver will achieve the most detoxification possible. These liver detox diets people come up with are absolutely not based on science or research. They are simply guesswork, at best.

I would recomend, again for, basic fitness and weight loss goals, a full body workout 3x a week, based on compound movements and minimal isolation work. This means movements such as squats, deadlifts, bench press, dips, rows, chinups, military press etc. I would consider working with 2 sets of 20 reps for begining, and gradually work down towards the 10-12 rep range over the course of several months, by gradually increasing resistance.

For HIIT, it can be any type of cardio you enjoy, but done in the HIIT fasion.

http://en.wikipedia.org/wiki/High-intensity_interval_training

As for your question in the other thread... I have my own theories based on my own experiences but I would rather not express my theories on reptilian or "illuminati" activity on the forum that I do not have first had information on, and that area is one such area of information.

Thanks mate, food for thought, a fountain of knowledge you are, as usual ;)

[blondina1]

By what mechanism would such a diet detoxify one's liver? Increase the amount of clean water you drink, reduce your ingestion of toxins by cutting refined foods out of your diet, and come off of any drugs that you absolutely do not need and your liver will achieve the most detoxification possible. These liver detox diets people come up with are absolutely not based on science or research. They are simply guesswork, at best..

Coffee? isn't that a good liver detoxifier? Organic coffee made with filtered water?
(I thought I read this somewhere a while ago...)


Oh and I'm down to 58 kg.. 2 more and I'm my ideal weight :) Then it's the maitenance..

[darketernal]

Coffee? isn't that a good liver detoxifier? Organic coffee made with filtered water?
(I thought I read this somewhere a while ago...)


Oh and I'm down to 58 kg.. 2 more and I'm my ideal weight :) Then it's the maitenance..

Good stuff Blondina.... and you just had to mention coffee in my thread didn't you? LoL

[darketernal]

Thanks for the great info Darketernal. It's not too rough doing veggie low carb but from the sounds of it I'm not eating nearly enough fat. I do tend to eat a lot of soy though - tofu and tempeh mainly- and hadn't thought about this being a cause of weight stalling. I try to get my omega 3's - flax oil in peanut butter- but again maybe not enough.

I'm female and 31, I guess biological factors are bound to be playing a part too. It seems like a bit of trial and error is needed to find the right balance.
Will try out what you suggest for the work out too. Its a relief to get some decent advice. Thank you

Right the soy could be an issue hormonally with this, and it is difficult to get into ketosis on a vegetarian diet, simply because one's fat intake tends to be too low and the carb intake too high. Dropping one's carbohydrate intake too low without going into ketosis is not an omptimal and rather defeats some of the benefits of a really low carb diet.

[anthony65]

Coffee? isn't that a good liver detoxifier? Organic coffee made with filtered water?
(I thought I read this somewhere a while ago...)


Oh and I'm down to 58 kg.. 2 more and I'm my ideal weight :) Then it's the maitenance..

Ideal? :rolleyes:

As you are Blondina.

As you are. :)

[darketernal]

Ideal? :rolleyes:

As you are Blondina.

As you are. :)

Blondina is ideal at any weight. She is by far the most beautiful woman on the forum. ;)

[blondina1]

Ideal? :rolleyes:

As you are Blondina.

As you are. :)

Blondina is ideal at any weight. She is by far one of the most beautiful woman on the forum. ;)

We are all beautiful as we are all the time. That is what makes us special, unique and wonderful. At any weight, at any time :rolleyes:

First step is loving yourself ;)

[anthony65]

We are all beautiful as we are all the time. That is what makes us special, unique and wonderful. At any weight, at any time :rolleyes:

First step is loving yourself ;)

Amen to that sister! :)

[tejas]

RIght, following your advice DE ive decided to scrap my fasting idea for now.


Ive got about a month before uni starts again, so thought Id give this a shot:
I started today, my new routine which I hope to do 5 days a week with 2 days rest is

15-20 reps of 40kg Bench x 2 sets
15-20 reps of 30kg Inclined Bench x 1 set

15-20 reps of 20kg dumbell bent over back rows x2 sets
15-20 reps of 40kg "pull up cable" x 2 sets

15-20 reps of 40kg Squats x 2 sets
15-20 leg curls x 1 set

various bicep curls (depending on how i feel)
15-20 reps of tricep extensions



60 minutes on the crosstrainer

60 minutes on the bicycle

That comes up to a whopping 3-4hours in the gym

Havent tried this before. Plus taking a fat stripper stack from LA Muscle

What do you think?

If this doesnt get rid of my gut I dont know what will

Also I realised just how unfit I am atm (could barely finish the bike circuit today

My diet will be roughly : 2 egg sandwhihcs (1 for breakfast , 1 for lunch)

Small portions of Rice veg and lamb

Thoughts? :D

[unusual_suspect]

tejas, is that 3-4 hours in the gym every day?

Also Q for Dark Eternal - or anyone else - about the ketogenic diet and fitness/weight loss. I did Atkins a few years ago when I didn't mind eating a lot of meat, and just ate meat, eggs and cheese and didn't eat any veggies and it worked really well.

Will a low carb type diet work if you just cut starchy things and eat salad vegetables, sprouted stuff (live foods), nuts, seeds, fish and eggs etc - so it is still highly nutritious with a high raw food content? I read what you wrote about needing a high fat content, I found this so be true in the past.

Also, I have done a test run and resistance training seems fine even with the stent in, so I plan to do about 45 mins to 1 hour 5 days a week, eg, lateral raises, bicep curls, dumbell flys, squats, plie squats, lunges and all the usual ones.

Oh yeah and I will be drinking 2 - 3 litres of water and not drinking alchohol as recommended by my urologist.

My aim is to get fit after my operation get over the chronic kidney infection and NOT put on weight because I have stopped smoking, also I would like to drop a dress size and get a bit buffer for reasons that are purely vanity based (I do have leo rising in my natal chart so this is very important to me :o)

Does that sound like a plan?

[darketernal]

RIght, following your advice DE ive decided to scrap my fasting idea for now.


Ive got about a month before uni starts again, so thought Id give this a shot:
I started today, my new routine which I hope to do 5 days a week with 2 days rest is

15-20 reps of 40kg Bench x 2 sets
15-20 reps of 30kg Inclined Bench x 1 set

15-20 reps of 20kg dumbell bent over back rows x2 sets
15-20 reps of 40kg "pull up cable" x 2 sets

15-20 reps of 40kg Squats x 2 sets
15-20 leg curls x 1 set

various bicep curls (depending on how i feel)
15-20 reps of tricep extensions



60 minutes on the crosstrainer

60 minutes on the bicycle

That comes up to a whopping 3-4hours in the gym

Havent tried this before. Plus taking a fat stripper stack from LA Muscle

What do you think?

If this doesnt get rid of my gut I dont know what will

Also I realised just how unfit I am atm (could barely finish the bike circuit today

My diet will be roughly : 2 egg sandwhihcs (1 for breakfast , 1 for lunch)

Small portions of Rice veg and lamb

Thoughts? :D

Add more green veggies into that diet. Broccoli, romaine lettuce and celery are your friends. Consider adding some addition sources of n-3 fats. Fish oil caps, or flax oil.

You can use this much cardio for a short time, but you'll burn out on it eventually and need to make some adjustments, especially after your body adapts to it.

tejas, is that 3-4 hours in the gym every day?

Also Q for Dark Eternal - or anyone else - about the ketogenic diet and fitness/weight loss. I did Atkins a few years ago when I didn't mind eating a lot of meat, and just ate meat, eggs and cheese and didn't eat any veggies and it worked really well.

Will a low carb type diet work if you just cut starchy things and eat salad vegetables, sprouted stuff (live foods), nuts, seeds, fish and eggs etc - so it is still highly nutritious with a high raw food content? I read what you wrote about needing a high fat content, I found this so be true in the past.

Also, I have done a test run and resistance training seems fine even with the stent in, so I plan to do about 45 mins to 1 hour 5 days a week, eg, lateral raises, bicep curls, dumbell flys, squats, plie squats, lunges and all the usual ones.

Oh yeah and I will be drinking 2 - 3 litres of water and not drinking alchohol as recommended by my urologist.

My aim is to get fit after my operation get over the chronic kidney infection and NOT put on weight because I have stopped smoking, also I would like to drop a dress size and get a bit buffer for reasons that are purely vanity based (I do have leo rising in my natal chart so this is very important to me :o)

Does that sound like a plan?

US, the primary key to ketosis diets on the carb side is to watch your total grams of carbs and eating the lowest glycemic index carbs possible. You are not getting proper nutrition on simply fatty meats, cheese and eggs, although this is effective. I used to use broccoli and macadamia nuts as my only sources of carbs while in deep ketosis.

The total number of grams you can eat and stay in ketosis varies among individuals (and can change for you with time), the amount of calories you are eating, the amount of fat etc. It can range anywhere from 15-100g. Dr. Adkins recomends 20g as a baseline max, and Dr. Di Pasquale recomends 30g. To determine the amount of total carbs, in the low carb world, they refer to them as impact carbs. You get this by taking the total number of carbs in a food and subtracting the fiber.

For example: 100 g of broccoli has a total of 7g of carbohydrates and 3 g of fiber. You cannot digest and absorb the fiber so it has no impact on your bloodsugar, so this leaves 4g of impact carbs.

It is important to remember that the primary reason to eat ANY carbs on this type of diet is because you need a certain amount of fiber to push through all of those tissue proteins to avoid constipation, and to get the various vitamins, minerals and phytonutrients your body needs, thus you get ALL of those carbs through green veggies and nutts. This is not an excuse to eat protien bars with sugar alcohols etc.

I had a friend who was trying despirately to do a ketosis diet who could not get into ketosis after 3 weeks of trying, while eating mostly red meat and he claimed he was on 20g of carbs a day. He finally came forward that he was getting his 20g a day by eating 1.5 slices of bread in one sitting, which due to the GI of bread and consuming it all at once, will throw one back out of ketosis if they are already in it.

Again another reason I stress that one should research this subject prior to attempting a low carb or ketosis diet.

[unusual_suspect]

Add more green veggies into that diet. Broccoli, romaine lettuce and celery are your friends. Consider adding some addition sources of n-3 fats. Fish oil caps, or flax oil.

You can use this much cardio for a short time, but you'll burn out on it eventually and need to make some adjustments, especially after your body adapts to it.



US, the primary key to ketosis diets on the carb side is to watch your total grams of carbs and eating the lowest glycemic index carbs possible. You are not getting proper nutrition on simply fatty meats, cheese and eggs, although this is effective. I used to use broccoli and macadamia nuts as my only sources of carbs while in deep ketosis.

The total number of grams you can eat and stay in ketosis varies among individuals (and can change for you with time), the amount of calories you are eating, the amount of fat etc. It can range anywhere from 15-100g. Dr. Adkins recomends 20g as a baseline max, and Dr. Di Pasquale recomends 30g. To determine the amount of total carbs, in the low carb world, they refer to them as impact carbs. You get this by taking the total number of carbs in a food and subtracting the fiber.

For example: 100 g of broccoli has a total of 7g of carbohydrates and 3 g of fiber. You cannot digest and absorb the fiber so it has no impact on your bloodsugar, so this leaves 4g of impact carbs.

It is important to remember that the primary reason to eat ANY carbs on this type of diet is because you need a certain amount of fiber to push through all of those tissue proteins to avoid constipation, and to get the various vitamins, minerals and phytonutrients your body needs, thus you get ALL of those carbs through green veggies and nutts. This is not an excuse to eat protien bars with sugar alcohols etc.

I had a friend who was trying despirately to do a ketosis diet who could not get into ketosis after 3 weeks of trying, while eating mostly red meat and he claimed he was on 20g of carbs a day. He finally came forward that he was getting his 20g a day by eating 1.5 slices of bread in one sitting, which due to the GI of bread and consuming it all at once, will throw one back out of ketosis if they are already in it.

Again another reason I stress that one should research this subject prior to attempting a low carb or ketosis diet.

Thanks DE, I won't be doing the meat only diet, like you said, I want to include enough fibre and I want to include raw food as much as possible. I have some wee testers that test for blood, protien, leuckosytes, ketones etc (because I have become extremely anal about the state of my kidney), so I can test easliy to see if I am in ketosis.

I think doing anaerobic exercise should help as I will be using up the glycogen stored in my muscles most days.

[darketernal]

Speaking of ketosis diets and our goals, I found some interesting things regarding Ketosis diets and Meneire's disease.

http://oto2.wustl.edu/men/diet.htm

http://lowcarbeating.com/low-carb-diet-support/ongoing-weight-loss/2267-menieres-atkins-diet.html

And there is a possible link between gluten and Meniere's which I find interesting. Yet more evidence that grains, even in trace amounts, in our diets can have massive negative impacts to some individuals. Of course all ketosis diets are gluten-free, unless you are using gluten-rich grains on carbups on a CKD or TKD.

http://hormonesandhighchairs.wordpress.com/2009/03/22/link-between-celiac-disease-and-menieres-disease/

[armoured_amazon]

I got back in the gym this week. Feeling weak, and can't go as often as I'd like - due to being run off my feet with work - but I'm back, at least. :)

[darketernal]

I got back in the gym this week. Feeling weak, and can't go as often as I'd like - due to being run off my feet with work - but I'm back, at least. :)

Good to know AA. What kind of routine do you plan on using? Any goals?

Oh I found a good background history on ketosis diets for those asking about them from a bodybuilding site.

http://www.trainwiser.com/f105/ketogenic-diets-3-type-what-they-can-do-you-5763/

I'm giving serious considerations to going back on a CKD/Anabolic diet given that some people are finding ketosis diets to relieve their Meneire's symptoms. I'll have to get used to hamburger meat, cheese and extra virgin olive oil again if I do though... although I do prefer a "clean ketosis" where I don't eat tons of saturated fat, and just dump large amounts of extra virgin olive oil into everything and eating fish oil caps like they are candy.

I rather dread a two week induction phase though, of cutting down to 20g of carbs a day, without a glycogen replenishment. :(

[unusual_suspect]

Speaking of ketosis diets and our goals, I found some interesting things regarding Ketosis diets and Meneire's disease.

http://oto2.wustl.edu/men/diet.htm

http://lowcarbeating.com/low-carb-diet-support/ongoing-weight-loss/2267-menieres-atkins-diet.html

And there is a possible link between gluten and Meniere's which I find interesting. Yet more evidence that grains, even in trace amounts, in our diets can have massive negative impacts to some individuals. Of course all ketosis diets are gluten-free, unless you are using gluten-rich grains on carbups on a CKD or TKD.

http://hormonesandhighchairs.wordpress.com/2009/03/22/link-between-celiac-disease-and-menieres-disease/

Good to know AA. What kind of routine do you plan on using? Any goals?

Oh I found a good background history on ketosis diets for those asking about them from a bodybuilding site.

http://www.trainwiser.com/f105/ketogenic-diets-3-type-what-they-can-do-you-5763/

I'm giving serious considerations to going back on a CKD/Anabolic diet given that some people are finding ketosis diets to relieve their Meneire's symptoms. I'll have to get used to hamburger meat, cheese and extra virgin olive oil again if I do though... although I do prefer a "clean ketosis" where I don't eat tons of saturated fat, and just dump large amounts of extra virgin olive oil into everything and eating fish oil caps like they are candy.

I rather dread a two week induction phase though, of cutting down to 20g of carbs a day, without a glycogen replenishment. :(

I am going to show this to my mum, so big thanks :D.

I cut out all grains and gluten in my diet and it has made a huge difference, as soon as I have it I gat tired irritable and have really bad heartburn and it takes 2 days of not eating it to get back to normal.

Good news on fitness front. My diet of raw veggies and herbs, nice home made oily salad dressings, plenty of nuts/seeds, sprouted beans and lentils is going great, I have not put on any weight since I have stopped smoking and it's been 3 weeks now - infact my clothes are a bit baggier.

I have just been using will power to not stuff my face with goodies. Infact, considering the problems with my water works I feel pretty good, I think it is a lot to do with the clean diet and not smoking.

[armoured_amazon]

Good to know AA. What kind of routine do you plan on using? Any goals?

I usually go heavy on the weights, but this time round I feel like something different, so I've been hitting the rower and the cables/kinesis machines...just a little experiment to see if I get similar results or my physique changes. My avatar is from earlier this week; I've lost a lot of muscle mass on my arms *sob* but I'm fortunate not to lose a lot of definition.

:)

Since being in a sucky day job, I've been eating far too much sugar, so that's got to go immediately. Back to the foods I love - fish and veg, mainly (but I do like a good steak too)

[unusual_suspect]

I usually go heavy on the weights, but this time round I feel like something different, so I've been hitting the rower and the cables/kinesis machines...just a little experiment to see if I get similar results or my physique changes. My avatar is from earlier this week; I've lost a lot of muscle mass on my arms *sob* but I'm fortunate not to lose a lot of definition.

:)

Since being in a sucky day job, I've been eating far too much sugar, so that's got to go immediately. Back to the foods I love - fish and veg, mainly (but I do like a good steak too)

Wow AA you are so lucky to be naturally slightly built, I bet you are one of those people who can eat loads and not get fat:D

I have managed to get a tiny as you are a few times, but I had to literally starve myself for months and work out like 10 - 12 hours a week and take shit loads of ephidrine and I was sooo miserable (but everyone told me I looked really good). As soon as I started eating normally I just went back to my normal weight/size. When people say anyone can diet and work and be any size it's bollocks, people have their own builds and shapes like breeds of horses and dogs etc, I'm a shetland pony, I'll never be a lithe elegant thoroughbred like you are ;).

[darketernal]

US that is different genetics and body types at work. You'll find there are people who are naturally lean, and can work out for a month and have nice abes, but they over-train easily, have difficulting gaining muscle or strength etc.

Then you have the other extreme such as myself. If I stop training and eat "regular food" I gain 10 kg of fat in one month, must diet very strictly to get to a low body fat percentage, but can go from an untrained state to setting records at a gym in just a few months, and can gain levels of lean body mass and strength doing a few body weight exercises at home that some body types can't obtain on several cycles of steroids and two years worth of hard training.

Most people fall somewhere in the middle of those two extremes.

[darketernal]

Alright so starting ketosis tonight. My weight was 227 lbs (103 kg) this morning and I am up to 60 reps on my squats with all 310 lbs of cable resistance.

I'm massloading fats tonight, shooting for 85-90% of my calories in the form of fats, zero carbs and going to deplete my glucogen stores in the morning with cardio and high rep weight training. With a bit of luck I can force my body into ketosis within 24-48 hours to minimize my misery state. I'm going off the assumptoin that my body very used to ketosis diets because I had been following the anabolic diet for 14 months straight when I got out of bodybuilding 5 years ago, and used to be able to get myself into ketosis in 10-12 hours at one time. Hopefully my body remembers this. LoL

Otherwise, I am going to be feeling like shit for a few days.

[armoured_amazon]

Hopefully my body remembers this. LoL

.:D

[unusual_suspect]

Alright so starting ketosis tonight. My weight was 227 lbs (103 kg) this morning and I am up to 60 reps on my squats with all 310 lbs of cable resistance.

I'm massloading fats tonight, shooting for 85-90% of my calories in the form of fats, zero carbs and going to deplete my glucogen stores in the morning with cardio and high rep weight training. With a bit of luck I can force my body into ketosis within 24-48 hours to minimize my misery state. I'm going off the assumptoin that my body very used to ketosis diets because I had been following the anabolic diet for 14 months straight when I got out of bodybuilding 5 years ago, and used to be able to get myself into ketosis in 10-12 hours at one time. Hopefully my body remembers this. LoL

Otherwise, I am going to be feeling like shit for a few days.

Quick questions about ketosis. As I have had a problems with my water works I have had a lot of urine tests. I have had times when I have been off my food that day and urine tests have shown a lot of ketones present. I could tell I was in ketosis at the time as I have done ketogenic diets before. Could you not just force yourself in to ketosis by fasting for 12 - 24 hours and then just eat no more than 20g of carbs a day cause this might be quicker.

I have found a very quick way of forcing ketosis, a good workout the night before and no carbs, just a light snack also helps (sleep through the first 8 hours or so of the misery state, then just no carbs and eat as light as possible, you'll be in ketosis the following morning for sure.

[darketernal]

Quick questions about ketosis. As I have had a problems with my water works I have had a lot of urine tests. I have had times when I have been off my food that day and urine tests have shown a lot of ketones present. I could tell I was in ketosis at the time as I have done ketogenic diets before. Could you not just force yourself in to ketosis by fasting for 12 - 24 hours and then just eat no more than 20g of carbs a day cause this might be quicker.

I have found a very quick way of forcing ketosis, a good workout the night before and no carbs, just a light snack also helps (sleep through the first 8 hours or so of the misery state, then just no carbs and eat as light as possible, you'll be in ketosis the following morning for sure.

Greatly reduced calories are what is called a "fat fast" to go into ketosis. It is a dramatic way to do so that can slow down metabolism and make one feel evern worse. By eating tons of fat and dropping carbs to near zero (I have had maybe 5g of carbs today) you can go in quickly, and you are right, hard workouts or even cardio can speed up this process because once your liver glycogen gets low enough it is very easy to go into ketosis, and training burns glycogen.

[johnconnor]

After reading this thread I cannot bite my tongue any longer. How refreshing it is to find some people who actually know their stuff and don't cut and paste from the mens Health website!!! I have been shamed into getting back into shape, I have dabbled in martial arts for a few years but a wrist and elbow injury on the same arm means I am restricted to what I can do. I have very mixed goals, I have to achieve results within 8 weeks, (don't ask!!) and would like to be able to run 10 miles in 80 minutes by then, drop my single mile time to 6 minutes: I also want to lose weight, build the guns and chest, boost my strength and make a Rocky style comeback to martial arts. Easy and plenty of time to do it in :o Wish me luck!!!

[armoured_amazon]

After reading this thread I cannot bite my tongue any longer. How refreshing it is to find some people who actually know their stuff and don't cut and paste from the mens Health website!!! I have been shamed into getting back into shape, I have dabbled in martial arts for a few years but a wrist and elbow injury on the same arm means I am restricted to what I can do. I have very mixed goals, I have to achieve results within 8 weeks, (don't ask!!) and would like to be able to run 10 miles in 80 minutes by then, drop my single mile time to 6 minutes: I also want to lose weight, build the guns and chest, boost my strength and make a Rocky style comeback to martial arts. Easy and plenty of time to do it in :o Wish me luck!!!

Good luck! :) DE knows his stuff. I pretty much wing it, haha.

[darketernal]

After reading this thread I cannot bite my tongue any longer. How refreshing it is to find some people who actually know their stuff and don't cut and paste from the mens Health website!!! I have been shamed into getting back into shape, I have dabbled in martial arts for a few years but a wrist and elbow injury on the same arm means I am restricted to what I can do. I have very mixed goals, I have to achieve results within 8 weeks, (don't ask!!) and would like to be able to run 10 miles in 80 minutes by then, drop my single mile time to 6 minutes: I also want to lose weight, build the guns and chest, boost my strength and make a Rocky style comeback to martial arts. Easy and plenty of time to do it in :o Wish me luck!!!

That is a tall order. 10 miles in 80 minutes is a serious stamina goal, and training for that you're going to find it impossible to build any muscle mass for your chest and arms. You're going to have to focus on achieving one goal at a time. I would say focus on the running goal first, becuase it will assist you in leaning out a bit, improving your overall health and conditioning. The additional capillary beds and glycogen stores you develop in your muscles from this will most definately help you obtain your lean body mass goals easier when you cut back your running and increase your caloric intake enough to focus on strength and mass.

Men's health... yes do our routine for chest:
Dumbell bench press 8-12 reps x3
Incline barbell press 8-12 reps x 3
Decline barbell press 8-12 reps x 3
Cable flyes 10-12 reps x3
Pec deck machine 12-15 reps x 3
Then rest 7 days to let your chest recover from this. Do our routine and you can look like our 60 Kg cover model.

Yeah... or... I could eat a single bowl of fruit loops in skim milk for breakfast (my only meal of the day), snort 8 lines of coke every day (just like your scrawny coke-head cover model), smoke a little crystal and spend a few hours each day running up and down the nearest flight of stairs and look EXACTALLY like your cokehead covermodel who looks like he maybe works out once a week.

Ok maybe my view of Men's Health is skewed as I have not looked at a cover of the magazine since I was doing hardcore bodybuilding, but if I recall all the cover models had what bodybuilders refer to as a "coke body" (body obtain my snorting a lot of coke and not really working out because you have the same muscle mass as people who do not excersize at all, but are just really really lean)... and their routines were absolutely horriffic and based on absolutely no science. Perhaps their image has changed over the years though. ;)

Edit: ok for a second I thought maybe that was a bit harsh until I pulled up some of the covers of the magazine. You do not need to get any advice to look like that. All you need is cocaine and just do ANY kind of workout of your choice twice a month and in one year any man can look exactally like that. God I truely despise fitness rags.

Ok I think it is starting to show that I have been on near zero carbs for almost 30 hours now....

Good luck! :) DE knows his stuff. I pretty much wing it, haha.


Thanks AA. :D

[tejas]

That is a tall order. 10 miles in 80 minutes is a serious stamina goal, and training for that you're going to find it impossible to build any muscle mass for your chest and arms. You're going to have to focus on achieving one goal at a time. I would say focus on the running goal first, becuase it will assist you in leaning out a bit, improving your overall health and conditioning. The additional capillary beds and glycogen stores you develop in your muscles from this will most definately help you obtain your lean body mass goals easier when you cut back your running and increase your caloric intake enough to focus on strength and mass.

Men's health... yes do our routine for chest:
Dumbell bench press 8-12 reps x3
Incline barbell press 8-12 reps x 3
Decline barbell press 8-12 reps x 3
Cable flyes 10-12 reps x3
Pec deck machine 12-15 reps x 3
Then rest 7 days to let your chest recover from this. Do our routine and you can look like our 60 Kg cover model.

Yeah... or... I could eat a single bowl of fruit loops in skim milk for breakfast (my only meal of the day), snort 8 lines of coke every day (just like your scrawny coke-head cover model), smoke a little crystal and spend a few hours each day running up and down the nearest flight of stairs and look EXACTALLY like your cokehead covermodel who looks like he maybe works out once a week.

Ok maybe my view of Men's Health is skewed as I have not looked at a cover of the magazine since I was doing hardcore bodybuilding, but if I recall all the cover models had what bodybuilders refer to as a "coke body" (body obtain my snorting a lot of coke and not really working out because you have the same muscle mass as people who do not excersize at all, but are just really really lean)... and their routines were absolutely horriffic and based on absolutely no science. Perhaps their image has changed over the years though. ;)

Edit: ok for a second I thought maybe that was a bit harsh until I pulled up some of the covers of the magazine. You do not need to get any advice to look like that. All you need is cocaine and just do ANY kind of workout of your choice twice a month and in one year any man can look exactally like that. God I truely despise fitness rags.

Ok I think it is starting to show that I have been on near zero carbs for almost 30 hours now....




Thanks AA. :D

DE once im done with this fat-stripping, I was wondering if you could suggest a workout to get STACKED..?

I used to do basically the mens health work out, 1 muscle group per week. Chest, Back, Legs Plus eat shit loads of protein and carbs and creatinine it up.

What am was i doing wrong?

Men's health... yes do our routine for chest:
Dumbell bench press 8-12 reps x3
Incline barbell press 8-12 reps x 3
Decline barbell press 8-12 reps x 3
Cable flyes 10-12 reps x3
Pec deck machine 12-15 reps x 3

Thats exactly what ive been doing for years... xD

[darketernal]

DE once im done with this fat-stripping, I was wondering if you could suggest a workout to get STACKED..?

I used to do basically the mens health work out, 1 muscle group per week. Chest, Back, Legs Plus eat shit loads of protein and carbs and creatinine it up.

What am was i doing wrong?



Thats exactly what ive been doing for years... xD

Volume training (15 sets for a body part in one workout is a perfect example of volume training) only works if you are on high doses of steroids and other recovery-enhancing drugs. Natural trainers, or people with bad genetics for gaining muscle mass, or people on low doses of steroids are going to make minimal gains on once a week high volume workouts. The people with great genetics on high doses of steroids who make gainson this type of routine, will get massive using any type of workout. Also keep in mind only a couple companies own all the finess and bodybuilding magazines, and most of them are owned by the Weider empire. Joe Weider has written a set of training protocols which MUST be the primary one's included in any magazine owned by his empire if the editors wish to keep their jobs. That protocol is high volume, once a week training.

As with all training you must define your goals. For maxium gains in muscle mass, and reasonable gains in overall strength and power, I am rather partial to HST.

http://www.hypertrophy-specific.com/hst_index.html

And, although I caught a huge amount of flack for this on bodybuilding forums years ago, although it has been gaining popularity, I rather like Dr. Mario Di Pasquale 's Anabolic Diet for gaining mass. I had been on this diet for 14 months in the last photo I posted up. I'm a firm believer that a high carbohydrate environment 7 days a week does not create the most ideal hormonal environment for muscle growth, but rather carb depletion and loading being cycled in a specific manner on a very high calorie diet (like the Anabolic Diet) creates the most optimal environment for muscle growth, especially in non-drug using trainees of most body types. Keep in mind this is very controversial in bodybuilding circles, but you did ask my thoughts.

In any event one's diet and training need to be dictated completely by one's fitness goals. If your goal is to get a max bench press or deadlift, you absolutely should not be following the same protocols as someone trying to gain as much lean muscle mass as possible in the shortest time possible, or someone prepairing for a tailback position on an American college football team, or an MMA match. You cannot train for maximum gains in everything at once. There are degrees of overlap, but training and nutrition specific to one's goal will always yeild better results.

Fitness rags contain the worst workout advice I've personally ever seen, and they are written to sell magazines and suppliments, not to get you the goals you desire quickly. If you did, you would stop buying their magazines and advertised products. ;)

[happyhouse]

Its tough to keep ones conditioning, but even more difficult to try to get it back once you had it! I am on the come back trail, but it takes time<a href="http:// www.mmshealthy4life.com”>.</a

[armoured_amazon]

Its tough to keep ones conditioning, but even more difficult to try to get it back once you had it! I am on the come back trail, but it takes time<a href="http:// www.mmshealthy4life.com”>.</a

Totally. Especially 'cause I'm lucky that physically, I don't change, per se. But my fitness levels plummet.

[1971]

Its been hard the past good few days for me to have a workout as its been soooo hot over here in UK.
Apparently it is going to cool down a bit today so tonight I'll have a super workout...:)

[armoured_amazon]

Its been hard the past good few days for me to have a workout as its been soooo hot over here in UK.
Apparently it is going to cool down a bit today so tonight I'll have a super workout...:)

But it was good in a way, 'cause the gym has been empty. :D

[unusual_suspect]

If anyone can answer this I would be really grateful. I am unable to do any heavy exercise at the moment due to a stent that has been left in after an operation, but I am walking, doing light weights and eating a mainly raw diet for health. I have stopped smoking too.

I never really weigh myself, but when I went for the pre operative check I was half a stone over weight, I weighed myself the other day and checked my bmi and I am indeed over weight.

I am 5 foot 3 and weigh 10 stone 4 (I lost 3 pounds), I am a size 10 though and have some size 8 items of clothing, I didn't think I was overweight, I'm just not thin. The bmi chart says I could weigh as little as 7 and a half stone and not actually be underweight, but I once got down to 8 and a half and was skeletel and had to buy childrens clothes and looked ill. I'm totally confused now.

Now I am worried that I am overweight and this might cause more health problems, does anyone have any advice on how I can lose about a stone without heavy excersise and ketosis, I don't want to have to eat loads of animal products and I feel better on a mostly raw plant only diet.

[darketernal]

US this is going to be a tough one. The diet you are considering is going to be fairly low in protein, and not being able to do resistance training on any serious level with the stint in place... I think you are going to find a very high percentage of any weight you lose is going to be muscle mass, if you go below maintenance calories.

Do you feel that you are overweight? Or are you just carrying a bit of extra muscle mass from training? Scales mean nothing. I'm was considered overweight using the BMI at 3.5% bodyfat (just enough to sustain life). People who train heavy should avoid BMI scales completely.

Update: My own update I am now down to 225.5 lbs (102.5 kg) since starting my ketosis diet. Hopefully another 20 lbs and I'll be able to see some abes again. I've notice no reduction in the symptoms of my Meneire's disease as of yet. My strength is still very good. I'm able to bench 25 rep sets still and squat 60 rep sets (I only try a set to failure like this twice a week) still with the resistance available.

[armoured_amazon]

Yeah, even the 'clever' scales are crap; mine say I'm 24% bodyfat.

Um, mmkay...sure I am.

:D

[darketernal]

Yeah, even the 'clever' scales are crap; mine say I'm 24% bodyfat.

Um, mmkay...sure I am.

:D

Right not with those abes in your avatar. You are very lean for a woman. I would put you between 17-18%. 24% is considered healthy for women and overweight for men.

[armoured_amazon]

Right not with those abes in your avatar. You are very lean for a woman. I would put you between 17-18%. 24% is considered healthy for women and overweight for men.

I used to drive myself delirious over it, haha. In the end, someone on the bodybuilding forum was like: "STOP LOOKING AT THE SCALE!"

:D

[unusual_suspect]

US this is going to be a tough one. The diet you are considering is going to be fairly low in protein, and not being able to do resistance training on any serious level with the stint in place... I think you are going to find a very high percentage of any weight you lose is going to be muscle mass, if you go below maintenance calories.

Do you feel that you are overweight? Or are you just carrying a bit of extra muscle mass from training? Scales mean nothing. I'm was considered overweight using the BMI at 3.5% bodyfat (just enough to sustain life). People who train heavy should avoid BMI scales completely.

Update: My own update I am now down to 225.5 lbs (102.5 kg) since starting my ketosis diet. Hopefully another 20 lbs and I'll be able to see some abes again. I've notice no reduction in the symptoms of my Meneire's disease as of yet. My strength is still very good. I'm able to bench 25 rep sets still and squat 60 rep sets (I only try a set to failure like this twice a week) still with the resistance available.

Well done on the weight loss, please post if you notice any difference with Meniere's symptoms so I can let my mum know. How is the ketosis diet going, are you feeling good on it?

I do feel a bit on the large side. I am naturally stocky and build muscle really quickly, so I am going to be glad to loose some of it. I am one of those top heavy lasses with huge boobs and broad shoulders, but with slim hips and legs, hopefully my arms and shoulders will slim down. Also, I would like to slim down so I can feel a bit more dainty, I think I need to loose some weight and have high muscle mass too. My boyfriend is a complete ectomorph and I can't be chunkier or weigh more than my fella :eek:

The weights isn't too much of a problem actually, it is jerking motions from running and jumping that are completely out of the question. Since a lot of resistance training focuses on controlled movements and form if done correctly this is ok for me, I have adapted some exercises to a more controlled pilates type form.

I feel pretty well on the mainly raw diet, I get protien from sprouted beans and pulses and nuts and seeds, but I may do a ketosis diet just to see what happens.

AA, you look great in your avatar, I really don't think you need to worry about body mass, just improve fitness and maintain what you have ;)

[tejas]

DE could you explain your diet and how you reach ketosis and avoid starvation mode?

Ive been doing my regime for a week now, and im completely shattered.

I also feel very hungry :(

Ive apparently gone down from 80kg-78kg but i feel that is water weight, no real difference in my gut (my ideal wieght is around 72kg i think)

Im thinking of atkins, I really need ketosis.

I also realise how much I hate cardio, weight training is far more fun!

[darketernal]

DE could you explain your diet and how you reach ketosis and avoid starvation mode?

Ive been doing my regime for a week now, and im completely shattered.

I also feel very hungry :(

Ive apparently gone down from 80kg-78kg but i feel that is water weight, no real difference in my gut (my ideal wieght is around 72kg i think)

Im thinking of atkins, I really need ketosis.

I also realise how much I hate cardio, weight training is far more fun!

In order to avoid starvation mode in ketosis you need to keep your calories high and your fat intake very high. As an active male you should not go under 1800-2000 calories a day on ketosis unless you have stopped losing weight.

My diet is 70% fat 30% protein, less than 1% carbs, by calorie currently.

[tejas]

In order to avoid starvation mode in ketosis you need to keep your calories high and your fat intake very high. As an active male you should not go under 1800-2000 calories a day on ketosis unless you have stopped losing weight.

My diet is 70% fat 30% protein, less than 1% carbs, by calorie currently.

Cool, what do you eat to get 70% fat?

Whats a typical meal plan for you?

[darketernal]

Cool, what do you eat to get 70% fat?

Whats a typical meal plan for you?

I eat a lbs of ground beef a day (half a kg)
a couple tables spoons of natural peanut butter w/flax oil
30 grams of fish oil in capsule form
4-5 tablespoons of extra virgin olive oil (large amounts of fat in this)... I mix it with my beef after it is cooked, with broccoli
lots of broccoli (I don't measure but at least two stalks)
a couple sticks of celery
zero carb cheeses as I feel like, I just slice some off a block.

I'm not really counting my calories that closely right now.

I'm about to go to a chinese buffet with a friend and just stick to beef and veggie dishes.

[xpleet]

If you want to muscle build I recommend shooting slingshot.

Depending on your posture, it trains both arms always and can train shoulder and back simultanously as shoulders and back. Additionally you have more willpower because it's more fun to shoot than to lift stuff, so even when you're exhausted you will have the will to go at it.

I do it when I take walks.

And if you're a big guy and use over 2.3 inch thick medical tubes as a sling, I believe you can shoot steels balls with more punch than a 9mm out of a gun.

[unusual_suspect]

Just a quick update, the raw food diet is agreeing with me, I am still dabbling with veganism, but I am working towards 100% raw & vegan for health and spiritual reasons. I have not smoked and I am weighing myself tomorrow, but I certainly haven't put on any weight and I do feel lighter and my clothes are already fitting better.

I feel a lot better in myself and the body weight strength training and upper body weights are ok as long as I really focus on my form, which can only be a good thing.

I am doing 1 hour 5 times a week in preparation for when the stent is removed and I can start running again. The muscle mass and tone are returning very quickly after the operation and inactivity, so I must be getting enough protien.

Hope everyone else is doing well :)

[1971]

What do you eat the usual on the raw diet, can you give me a few examples of your daily food?
I'd love to try it but don't really know what to eat apart from brocilli, sald and fruit stuff...

On a personal note, I feel so much better, I am nearly at losing a stone now :) one of my belts I cant even wear now as there is no more hole!! :D
Been a bit slack on the work out front but dry weather means I can walk to and from work. And I am making a point of getting out at lunchtime.

Thanks to this thread as its given me motivation. :)

[unusual_suspect]

What do you eat the usual on the raw diet, can you give me a few examples of your daily food?
I'd love to try it but don't really know what to eat apart from brocilli, sald and fruit stuff...

On a personal note, I feel so much better, I am nearly at losing a stone now :) one of my belts I cant even wear now as there is no more hole!! :D
Been a bit slack on the work out front but dry weather means I can walk to and from work. And I am making a point of getting out at lunchtime.

Thanks to this thread as its given me motivation. :)

Hey, that's great that you are achieving your goals and that you feel better for it :)

Here is an example of what I ate today.

breakfast - large bowl of fresh chopped up plum, pineapple and mango with a few hazelnuts, I didn't weigh it and the family all had this too.

Snack - apple

Lunch - salad of mixed bean and lentil sprouts, red bell pepper, avacado, tomato, red onion, cucumber, celery, chillies, with a few mixed nuts.

Snack - a small bowl of the same salad.

Dinner - large bowl of alfalfa sprouts with hazelnuts and chillies and onion and a bowl of fresh pineapple.

I try to keep varying the stuff I eat, but the main stay of my diet is sprouted beans, chick peas, lentils and seeds.

[darketernal]

US right keep a lot of nuts and seeds in that diet. You'll need them to achieve proper nutrition.

On a personal note I am down to 222.5 lbs (101 kg).

[unusual_suspect]

US right keep a lot of nuts and seeds in that diet. You'll need them to achieve proper nutrition.

On a personal note I am down to 222.5 lbs (101 kg).

How is the ketosis going, are you feeling well on it?

I personally wouldn't go for a ketosis diet or protein based diet after my kidney problems.

I have not ruled out the possiblity of the odd bit of meat, fish or egg if I have the craving. If I crave something that is not junk I just assume that my body needs it.

[darketernal]

How is the ketosis going, are you feeling well on it?

I personally wouldn't go for a ketosis diet or protein based diet after my kidney problems.

I have not ruled out the possiblity of the odd bit of meat, fish or egg if I have the craving. If I crave something that is not junk I just assume that my body needs it.

The amount of protienon a ketosis diet has never been proven to actually cause problems with one's kidnies. However one must do their own research.

I feel good in ketosis, as I am not doing a CKD with refeeds right now. I've adapted to it rather quickly, I think in part because I used keto deits a great deal in the past and my bodies has never functioned optimally on high amounts of carbohydrates anyways.

My strength has not dropped at all, and the pounds are coming off. My mental clarity and focus are good, if not improved.

[darketernal]

Well today was my first carbup in two weeks, and I am not sure if I am going to do a carbup once every 1, 2 or 3 weeks yet on my ketosis, or eventually switch over to a 24/7 ketosis diet. I’ve noticed the pressure in my ears being slightly reduced.

In any event, my weight was up 3 lbs this morning after a night of partying, BBQ and karaoke for 8 hours. I followed my diet, but ate a massive amount of sodium due to all the BBQ sausage and pepperoni I consumed (which can account for the overnight weight gain)… along with a few shots of tequila. I experienced the typical keto alcohol response I did from my bodybuilding days. One shot of any strong alcohol will most definitely cause intoxication in deep ketosis.

3 shots and I was singing Chef’s Chocolate Salty Balls with an audience, a few of whom were quite wealthy and among the “elite” (yes I still have tons of contacts and this was the birthday party of a close lifelong friend’s father… this friend just got out of military intel near the end of 2008).

For my carbup I ate around 150 grams of carbs (yes I know this is a very low amount) in the form of plain yogurt, oats and cherries. I needed a 30 min nap after this.

So on to my training. Given that for at least a few more months I am stuck with a bowflex, and have been able to do 30 rep sets on the bench and 65 rep sets on the squats using all the resistance available to me, I’m at a serious dilemma regarding keeping my metabolism high, and my lean body mass in a state of anabolism while dieting down. The only training system I can think of that will allow me to do this is German Volume Training, which is starting to look more appealing having been reading all of Vince Gironda’s information from the pre-steroid days. He was the first bodybuilder to have ripped abes, and be at a very low bodyfat percentage in bodybuilding shows, and advocated such things as near zero carb diets year round (Dr. Atkins has been accused of stealing Vince Gironda’s work a few times by the bodybuilding world), and routines such as GVT.

Here is my concern. I love training and this would reduce the frequency of training which I do, if I were to follow strict GVT protocols. Also I’m now 32 years old and training completely natural. Granted I have an unusually high testosterone production and have a much faster than normal recovery time from training compared to the average human, but doing GVT without steroids and while on restricted calories, I’m concerned about over-training. If I over-train to the point where I am causing catabolism, this defeats the purpose of using this method presently, which is to create an anabolic enough environment to maintain ALL of my lean body mass while cutting up to a low body fat %.

Do any other experts on here have any thoughts on this?

Also, on a side note my squat reps have become quite insane with such limited equipment, so I’ve completely replaced them with front squats and stiff legged deadlifts for sets of 25ish. Partially to make the lower body work more difficult with the limited resistance available, but also because I remember why I stopped squatting now. While I have a very tiny waist when lean, my glutes and hips develop extremely quickly naturally, and heavy squats only made them grow quickly, which detracts from my aesthetics. Once I get a power rack at home, I may limit myself strictly to these two movements (keeping in mind I used to rep 495 x 8 on stld’s) to keep the focus on my quads and hamstrings and reduce the load on my glutes and hip flexors.

[guuna]

I'm in reasonable shape for a 40 year old guy, back in the day growing up in south africa we had to do military service for 2 years, unlike you Uk and US lot.

Back in the day I could do 200 press ups or sit ups no problem, 10km runs(in 40 degree heat(celcius), was always lean with low bf %.

Sadly these days I have a bad knee so no running, still walk alot,train with some dumbells and rowning machine.

i work night shifts alot (hence the odd posting times here!) and sometimes my diet suffers so i need to do some work there. Sometimes a little to much beer on my days off too!

[loderlive]

Well today was my first carbup in two weeks, and I am not sure if I am going to do a carbup once every 1, 2 or 3 weeks yet on my ketosis, or eventually switch over to a 24/7 ketosis diet. I’ve noticed the pressure in my ears being slightly reduced.

In any event, my weight was up 3 lbs this morning after a night of partying, BBQ and karaoke for 8 hours. I followed my diet, but ate a massive amount of sodium due to all the BBQ sausage and pepperoni I consumed (which can account for the overnight weight gain)… along with a few shots of tequila. I experienced the typical keto alcohol response I did from my bodybuilding days. One shot of any strong alcohol will most definitely cause intoxication in deep ketosis.

3 shots and I was singing Chef’s Chocolate Salty Balls with an audience, a few of whom were quite wealthy and among the “elite” (yes I still have tons of contacts and this was the birthday party of a close lifelong friend’s father… this friend just got out of military intel near the end of 2008).

For my carbup I ate around 150 grams of carbs (yes I know this is a very low amount) in the form of plain yogurt, oats and cherries. I needed a 30 min nap after this.

So on to my training. Given that for at least a few more months I am stuck with a bowflex, and have been able to do 30 rep sets on the bench and 65 rep sets on the squats using all the resistance available to me, I’m at a serious dilemma regarding keeping my metabolism high, and my lean body mass in a state of anabolism while dieting down. The only training system I can think of that will allow me to do this is German Volume Training, which is starting to look more appealing having been reading all of Vince Gironda’s information from the pre-steroid days. He was the first bodybuilder to have ripped abes, and be at a very low bodyfat percentage in bodybuilding shows, and advocated such things as near zero carb diets year round (Dr. Atkins has been accused of stealing Vince Gironda’s work a few times by the bodybuilding world), and routines such as GVT.

Here is my concern. I love training and this would reduce the frequency of training which I do, if I were to follow strict GVT protocols. Also I’m now 32 years old and training completely natural. Granted I have an unusually high testosterone production and have a much faster than normal recovery time from training compared to the average human, but doing GVT without steroids and while on restricted calories, I’m concerned about over-training. If I over-train to the point where I am causing catabolism, this defeats the purpose of using this method presently, which is to create an anabolic enough environment to maintain ALL of my lean body mass while cutting up to a low body fat %.

Do any other experts on here have any thoughts on this?

Also, on a side note my squat reps have become quite insane with such limited equipment, so I’ve completely replaced them with front squats and stiff legged deadlifts for sets of 25ish. Partially to make the lower body work more difficult with the limited resistance available, but also because I remember why I stopped squatting now. While I have a very tiny waist when lean, my glutes and hips develop extremely quickly naturally, and heavy squats only made them grow quickly, which detracts from my aesthetics. Once I get a power rack at home, I may limit myself strictly to these two movements (keeping in mind I used to rep 495 x 8 on stld’s) to keep the focus on my quads and hamstrings and reduce the load on my glutes and hip flexors.

Boy would I love to see that.

How about doing some grip / hand training on rest days, have you tried the captain of crush grippers?

[darketernal]

Boy would I love to see that.

How about doing some grip / hand training on rest days, have you tried the captain of crush grippers?

I've never used them because I did not want massive forearms. I always sought an Apollonian physic over a Herculian one, meaning keeping my waistline as tiny as possible, and traps, forearms and thigh abductors a little on the small side in proportion to the rest of my build. Also I did not have grip issues with the weights I was handling for regular worksets. I did need straps for things like rack pulls w/ 725 lbs (330 kg).

However if you are planning on doing competative powerlifting the captain of crush gripper might be something you would want to invest in.

I'm so looking forward to a check I should be getting within 4 months which will give me a fair bit of extra spending money if all goes as planned, so I can get a power rack and 400-500 lbs of plates, so that I can actually train again. In the mean time I'm simply trying to strip away as much bodyfat as possible while minimizing my fat loss. I miss hardcore heavy training so much. I want to cry when I see videos like this one of hardcore gyms and people training like they actually care about their body and their performance.

DeFrancosGym.com - DeFranco&#39;s Training montage! - YouTube

[1971]

So things are going ok, my food intake has greatly gone down and my physical activity has increased...im getting there.
My weight has kind of stabalised this week I didnt lose any weight but you can definatly notice a change in me.
I just need to knock the daily wine intake and cut the smokes down.
But onwards and upwards

:)

[darketernal]

1971 you could be experiencing some hypertrophy in your muscles or they are holding slightly more water as a result of your training and still be losing body fat.

For anyone curious about training, strength and hypertrophy I posted a bit of info for beginners to understand the basic mechanisms of muscle growth on a forum that caters to a lot of bodybuilders. Post #12 at the link below is a short piece I threw together on the fly to explain the relationship between strength, workload and different types of muscular hypertrophy. It was in response to questions if it was possible to gain strength without size and why.

http://forum.bodybuilding.com/showthread.php?t=117184391

[1971]

1971 you could be experiencing some hypertrophy in your muscles or they are holding slightly more water as a result of your training and still be losing body fat.

For anyone curious about training, strength and hypertrophy I posted a bit of info for beginners to understand the basic mechanisms of muscle growth on a forum that caters to a lot of bodybuilders. Post #12 at the link below is a short piece I threw together on the fly to explain the relationship between strength, workload and different types of muscular hypertrophy. It was in response to questions if it was possible to gain strength without size and why.

http://forum.bodybuilding.com/showthread.php?t=117184391

Thanks i look into that over weekend...
Also I know I now need to vary my workouts as I am kind of doing the same thing all the time..

3 weeks till fun run/jog/walk :eek:

Well 2 seperate people at work asked me if I had lost weight :):D
Which is a great boost for me.

[darketernal]

Thanks i look into that over weekend...
Also I know I now need to vary my workouts as I am kind of doing the same thing all the time..

3 weeks till fun run/jog/walk :eek:

Well 2 seperate people at work asked me if I had lost weight :):D
Which is a great boost for me.

I do not believe the muscle confusion theory. I've made my best gains ever by doing the same basic lifts at a high frequincy of training consistently. As long as you are increasing overload you are stimulating increased performance and/or positive changes within the muscles being trained. I cover the basics of overload and hypertrophy in that poorly spelled article I wrote in 10 minutes. LoL

It is much the same with using cardio for burning calories. Your body does not adapt and completely stop burning calories simply by ceasing to do the cardio, but it will burn them at a slower rate in direct proportion to any descrease in your base metabolic rate.

It is ALWAYS nice when someone acknowledges a change in your body, and it is a powerful motivator. Let that motivate you to keep pushing on. I'm getting the same thing continually every time I bump into someone I haven't seen in a month or two. "Wow you are trimming down..." or "You've been hitting the weights again I see."

I'm stuck between 221 and 223 lbs (just over 100 kg) back and forth right now for the past 2 weeks almost, but I look a little leaner and as though I've gained muscle, and my strength has not dropped even slightly. I'm on a higher protein and fat intake than I have been since starting dieting back in January, and I suspect it is having an anabolic effect. I've never had difficulty gaining muscle on low or no carbohydrates in the past, but have not made gains on calories this low. It is probably muscle memory as a result of training again, rebuilding tissue I've lost.

[supertzar]

I just got three plates in the squat for the first time. A twenty pound PR. I felt like I could do 350, but had to dump 335. Can't wait to get more PR's and make 315 a warmup lift.

[darketernal]

I just got three plates in the squat for the first time. A twenty pound PR. I felt like I could do 350, but had to dump 335. Can't wait to get more PR's and make 315 a warmup lift.

Grats on the PR. Don't ramp up your number so quickly. Shoot for 5 lbs PR's on your squat. How often are you attempting 1RM in your rotation?

I'm convinced this 310 lbs on the bowflex is more like 120 lbs, after doing multiple 30 rep sets on the bench press, and only stopping each time due to lactic acid build up.

So I have a friend building me a weighted dip/weighted chinup station, and am trying to pull some strings to get my hands on an oly set. If I pull that off, I can do front squats at home (just power clean the weight into position) my SL deadlifts and can clean up the bar to do overhead presses/push presses. The rest of my upper body work could be easily handled by weighted drips and chins. As long as I keep it simple, and periodize my training this way, I can regain a large amount of my size and power with this simple equipment. I feel like I'm regaining size as it is with my change in diet, and a couple of friends have commented that I look as though I'm gaing lean mass while leaning out, but this will be short lived without a way to increase my overload.

Thoughts on this Supertzar?

[darketernal]

Super, do you happen to have a power rack at home and the ability to do training with bands and chains to get your squat up quicker?

And how is the rehab of your shoulder going? Have you considered a pure hypertrophy period for a couple of months to allow it time to heal while gaining some lean mass for your bodyweight goals?

[supertzar]

Grats on the PR. Don't ramp up your number so quickly. Shoot for 5 lbs PR's on your squat. How often are you attempting 1RM in your rotation?

I'm convinced this 310 lbs on the bowflex is more like 120 lbs, after doing multiple 30 rep sets on the bench press, and only stopping each time due to lactic acid build up.

So I have a friend building me a weighted dip/weighted chinup station, and am trying to pull some strings to get my hands on an oly set. If I pull that off, I can do front squats at home (just power clean the weight into position) my SL deadlifts and can clean up the bar to do overhead presses/push presses. The rest of my upper body work could be easily handled by weighted drips and chins. As long as I keep it simple, and periodize my training this way, I can regain a large amount of my size and power with this simple equipment. I feel like I'm regaining size as it is with my change in diet, and a couple of friends have commented that I look as though I'm gaing lean mass while leaning out, but this will be short lived without a way to increase my overload.

Thoughts on this Supertzar?

Believe me, I have learned through experience that there are only so many sessions I can do at 90+ percent before I start feeling not so great. I will go back down to 275 until I can do sets of five and work up from there till I can get 5x295, then 3x315 and on from there. I probably won't attempt another single rep max for three to six months. I might be tempted, though, because 315 did not seem that hard. When I started this round of training this year I felt like I needed to focus on CNS development through lower reps and it seems to be paying off. At some point I will do some higher reps in the big lifts, but it won't be for a while.

I think all you need is a bar and plates. Power cleans, deadlifts, front squats, rows, push press, military press, oly lifts, overhead squats. Dips and chins would be great to add also, of course. You know what you are doing. I doubt I could tell you anything you don't already know. The bowflex seems like kind of a joke for someone of your background. If you have a place to lift on your property, get a bar by all means!

[supertzar]

Super, do you happen to have a power rack at home and the ability to do training with bands and chains to get your squat up quicker?

And how is the rehab of your shoulder going? Have you considered a pure hypertrophy period for a couple of months to allow it time to heal while gaining some lean mass for your bodyweight goals?

I used to have a power rack in my living room. :p Now I lift at the University's gym, which is pretty happening. Bands and chains would be cool. I've read about those, but I haven't really thought much about using them myself. I believe in the principle of increasing resistance at the top portion of a lift. The way I currently approach it is Fred Hatfield's Compensatory Acceleration principle - increasing the speed of a lift near the top to compensate for the better leverage.

The shoulder is doing better most of the time. Sometimes it gets a little crunchy, but every time I do lateral raises and rows it does way better. A lot of the time it functions perfectly now, which is a huge improvement over when I decided to start lifting in order to fix it. With the raises and rows I am doing sets of ten most of the time and really focusing on activating the different deltoid heads like a bodybuilder. I expect to continue to get gains in size and strength in the shoulder for a while with these.

You reminded me about working the rotator cuff. What would be a good way to do that?

[darketernal]

Believe me, I have learned through experience that there are only so many sessions I can do at 90+ percent before I start feeling not so great. I will go back down to 275 until I can do sets of five and work up from there till I can get 5x295, then 3x315 and on from there. I probably won't attempt another single rep max for three to six months. I might be tempted, though, because 315 did not seem that hard. When I started this round of training this year I felt like I needed to focus on CNS development through lower reps and it seems to be paying off. At some point I will do some higher reps in the big lifts, but it won't be for a while.

I think all you need is a bar and plates. Power cleans, deadlifts, front squats, rows, push press, military press, oly lifts, overhead squats. Dips and chins would be great to add also, of course. You know what you are doing. I doubt I could tell you anything you don't already know. The bowflex seems like kind of a joke for someone of your background. If you have a place to lift on your property, get a bar by all means!

Ah well the bowflex cost me nothing, even though now no one uses it but me in the house, and I barely mess with it, instead I do a lot of front squats with my dumbells, 50-100 chinups a day, high rep/volume sets of pushups with my toes on my bed (I can always super set these with the bowflex). Only thing I consistantly use it for is tricep extensions (with 220 lbs on this silly thing) and stiff legged deads (sets of 50 with "310"). It seems like front squats with a pair of 25s atg is more difficult than 50+ reps using every rod on the poor machine.

I agree. Olympic lifts, deads and a few other things I can do with just a bar and plates along with weighted dips (the king of upper body excercises) and weighted chins, I can easily obtain a fairly extreme level of size and functional power again (I'm still pretty huge by conventional standards) without anything as fancy as a squat rack or a bench. LoL

... only I will have to work harder for it. Clean + front squat off the floor is a bit too hardcore for the average gym goer. Anyway I'll see if I can make the oly set happen. My friend is going to redraw my dip/chin station on his program and send me a copy before he makes it, to check my specifications. I'll try to post a picture up of the drawn if/when I am able.

[darketernal]

I used to have a power rack in my living room. :p Now I lift at the University's gym, which is pretty happening. Bands and chains would be cool. I've read about those, but I haven't really thought much about using them myself. I believe in the principle of increasing resistance at the top portion of a lift. The way I currently approach it is Fred Hatfield's Compensatory Acceleration principle - increasing the speed of a lift near the top to compensate for the better leverage.

The shoulder is doing better most of the time. Sometimes it gets a little crunchy, but every time I do lateral raises and rows it does way better. A lot of the time it functions perfectly now, which is a huge improvement over when I decided to start lifting in order to fix it. With the raises and rows I am doing sets of ten most of the time and really focusing on activating the different deltoid heads like a bodybuilder. I expect to continue to get gains in size and strength in the shoulder for a while with these.

You reminded me about working the rotator cuff. What would be a good way to do that?

Most university gyms, if they have any decent sports teams, tend to be better than the average commercial gym for anyone who takes their training seriously. They usually have a deadlift section, a couple power racks, areas set up for olympic lifts etc.

Right you can only handle so many low rep sets before you need a change. You are not training to failure are you? 90% of CNS overtraining can be avoided by stopping short of failure. I find on squats and deadlifts doing several 2-3 rep sets (3+ sessions a week) a rep or two short of failure (85-90% 1RM) is the quickest way to push your raw numbers up quickly without overtaxing your CNS. A lot of guys train heavy singles, in the range of 20x1 at 90% 1RM in a session. When I hit my 615x2 dead I was training x5 a week at 90%1RM on them.

There are tons of lightweight movements you can find online for strengthening your rotator cuffs. I thought I linked something in this thread before on that, but I could be wrong. Given your shoulder history doing a bodybuilding type routine for your deltoids is a wise choice. Building up some extra padding and support for your shoulders will help prevent further injury on your heavy power training.

[supertzar]

Most university gyms, if they have any decent sports teams, tend to be better than the average commercial gym for anyone who takes their training seriously. They usually have a deadlift section, a couple power racks, areas set up for olympic lifts etc.

Right you can only handle so many low rep sets before you need a change. You are not training to failure are you? 90% of CNS overtraining can be avoided by stopping short of failure. I find on squats and deadlifts doing several 2-3 rep sets (3+ sessions a week) a rep or two short of failure (85-90% 1RM) is the quickest way to push your raw numbers up quickly without overtaxing your CNS. A lot of guys train heavy singles, in the range of 20x1 at 90% 1RM in a session. When I hit my 615x2 dead I was training x5 a week at 90%1RM on them.

There are tons of lightweight movements you can find online for strengthening your rotator cuffs. I thought I linked something in this thread before on that, but I could be wrong. Given your shoulder history doing a bodybuilding type routine for your deltoids is a wise choice. Building up some extra padding and support for your shoulders will help prevent further injury on your heavy power training.

When I have virtually unlimited nutrition and relaxation time I will give that a shot. Lol! Actually I was training a similar way a few years ago, deadlifting 3x per week, occasionally substituting power cleans. Pavel Tsatsouline advocates high frequency training like that. 'Strength is a skill and you have to practice it as often as possible' is the idea.

That 335 attempt was the first lift I have had to bail on for a while. I think I would have made it with more rest after the 315. At least I dumped it perfectly!

I wish there was a dedicated deadlifting area and oly platforms in the gym. It's the University of Michigan, so they have those things but only for athletes.

[darketernal]

When I have virtually unlimited nutrition and relaxation time I will give that a shot. Lol! Actually I was training a similar way a few years ago, deadlifting 3x per week, occasionally substituting power cleans. Pavel Tsatsouline advocates high frequency training like that. 'Strength is a skill and you have to practice it as often as possible' is the idea.

That 335 attempt was the first lift I have had to bail on for a while. I think I would have made it with more rest after the 315. At least I dumped it perfectly!

I wish there was a dedicated deadlifting area and oly platforms in the gym. It's the University of Michigan, so they have those things but only for athletes.

Right, I doing the chinups like that as a result of Pavel Tsatsouline's concept of "greasing the groove". LoL

I do 10-20x5 almost every day. I only did 6 sets today though. My laziness kicking in.

[supertzar]

Right, I doing the chinups like that as a result of Pavel Tsatsouline's concept of "greasing the groove". LoL

I do 10-20x5 almost every day. I only did 6 sets today though. My laziness kicking in.

I am a minimalist compared to you. I am compared to most trainees I suppose.

[darketernal]

I am a minimalist compared to you. I am compared to most trainees I suppose.

We all train in a way our bodies and genetics allow us to. Some of us are gifted with a faster recovery rate than others, and we can abuse our bodies and make continual progress. My fitness goals have always been extreme, and therefore my training is extreme.

No most guys can't squat 315 or deadlift close to 400, so you are doing fine. If you think what I do is crazy, look at the training splits of medal winning olympic lifters. It will make you rethink the entire concept of overtraining that is touted continually, as though it is a common incident, among the rank and file of the gym "elite".

Besides with the limited equipment at my disposal for now, I hardly feel as though I am doing anything at times. ;)

[supertzar]

You've got those super-duper Illuminati Project Superman genetics and shit! That must be awesome. I'd love to be able to train like a madman all the time and think nothing of it. Do you use special mental techniques like Andy Pero did to recover? Have you read his story, darkie? It's pretty wild.

[darketernal]

You've got those super-duper Illuminati Project Superman genetics and shit! That must be awesome. I'd love to be able to train like a madman all the time and think nothing of it. Do you use special mental techniques like Andy Pero did to recover? Have you read his story, darkie? It's pretty wild.

Someone close to me has talked to me a bit about his story, but I've not read all of it. True I take my genetics for granted when training sometimes. I would be able to train much harder and longer than I do now if I was eating more calories, but I am eating 500-1000 less calories a day than I burn, trying to trim the fluff off. I used to hit the weights 3 or 4 hours a day when on a high caloric intake and think nothing of it, as long as I got a good night's sleep.

Yes I have special mental techniques I use on heavy sets to convince myself I am lifting less weight than I actually am. I tend to meditate a great deal while training on max effort days, at least historically. I'm not a screamer or yeller, but rather tend to do deep breathing exercises on heavy worksets. People do tend to stop training, in large numbers, turn and look when you stand calmly in front of a bar loaded up with 495 lbs on the floor, without making a sound, and your eyes closed, then stiff-legged deadlift 8 reps with clean form, then calmly set it back down and let go of the weight.

[darketernal]

Wow surprise surprise, I left a message for my father to call me last night and he called me, about 10 minutes ago, while driving from one business meeting to the next and bitched to me about his corporation being "Obamatized" and his stocks all going down blah-blah-blah... he sounded happy to talk to me, and I mentioned that I needed an olympic set and he goes "Like that new one I bought didn't feel like using and gave to a good friend of mine 2 years ago?" I say "Yes exactally like that one" (I helped him pick it out when he wanted to get back into shape. 300 lbs oly set, squat rack, bench, adjustable dumbells, curl bar, with a 200 lbs cable attachment on the squat rack). He replies "Yeah let me call him up today. He used it for 2 weeks and now it is a cloths hanger in one of his extra bedrooms. If you really want it, we can probably just go pick it up one day."

[armoured_amazon]

I take my genetics for granted when training sometimes.

Me too. Sometimes I think I'm a changeling lol. No one in our family is my build on either side.

:):confused::eek:

[darketernal]

Me too. Sometimes I think I'm a changeling lol. No one in our family is my build on either side.

:):confused::eek:

My father's family are all genetically gifted athletes if they train (those that don't are all fat). One uncle and several of my cousins when to college on athletic scholorships, one of them was a lineman for the Seahawks and then the Titans in the NFL (he is now an NFL coach, I won't say which team). My father was special forces in vietnam, and used to do one armed chinups on the trees in our yard when I was a child. My sister goes to the gym twice a week and maintains ripped abes (she does eat organic but eats a tons of sugar and high GI carbs though). Her daughter at 12 already dominates everyone in the sports she plays. I even have a 2nd cousin on that side who is an astronaut (not sure if that counts as an athlete), same last name as me, and it is not a common name.

It is funny how that works out when you look like no one in your family, physique wise. My sister stays lean and muscular year round, while I gain fat as easily as I do muscle if I am not careful with what I eat.

[cafetimes1991]

This thread should help inspire me to give up smoking. :cool:

[unusual_suspect]

This thread should help inspire me to give up smoking. :cool:

I have done nearly 2 months and it's not been too bad. I was smoking 20 - 40 roll ups a day and I started when I was 13 (I'm now 32).

My smokers cough has gone, I don't snore anymore, breathing is easier and less weezing. As I mentioned before my posture has improved; I don't hunch anymore.

[decode reality]

I would like to start a thread for everyone to discuss their fitness goals, where we can keep track of them, and offer support and advice to each other. Given my own background I will be more than happy to assist anyone in the thread in reaching their own fitness goals. Ok let's hear your stories, background, goals, diets, workout routines etc. :D


I meditate most mornings for 20-30 mins. I go jogging a couple of miles 6 days a week and I do press ups/sit ups.

I try to eat my 5 a day and avoid junk food- not too many sweets or salty food. I eat fish and chicken but not other meat, just for protein. I only usually eat that stuff when I feel down.

I just want to have energy, vitality and clarity of mind. :)

[darketernal]

Well I got the update. Monday or Tuesday night I should have my equipment. My father is providing for me a squat rack, a bench, a 300 lbs oly set (I got a couple of used oly curl bars from a friend's garage and 110 lbs of plates with those), any extra plates he had and a few extras with it, so I have at the very least a 410 lbs olympic set to work with.

My friend should be getting back to me shortly with the final drawing of my weighted dip/chinup station and then all I will need is a dipping belt to hang plates on. My home gym should be coming togther nicely, and my training is going to get pretty extreme again. :D

[darketernal]

Going to copy and paste my routine as I posted it up on a bodybuilding forum. I've had a number of very experienced bodybuilders and power lifters (including one who squats and deadlifts over 3x his bodyweight), who are familiar with my genetics (this very much is important to explain when discussing advanced routiens with experts) and training background.

"Alright this is my ammended workout after considering the advice given by others. I will still be alternating workout A and workout B and training 4-6 times a week using full body splits (I might do lower in the am and upperin the pm many of these days or split my squat and deadlift 5 sets into am and pm to get the workout completed in a given day).

Workout A
Deadlifts 10x2-3 (total sets will depend on how I feel at set 5)
Close Grip Bench Press 10x3 (total sets will depend on how I feel at set 5)
Power Cleans 5x3
Standing Overhead Press 5x3
Barbell Curl 1x6

Workout B
Squat 10x3 (occasionally subbing in front squats or finishing the last 5 sets with front squats for variation)
Weighted Dips 5x? (I?ll work this out later)
Weighted Chin ups 5x? (see above)
High Pulls 5x5
Skull Crushers 1x8 (these hurt my elbows if I go too heavy so keeping the reps high)

As it looks like I will have my olympic set and rack before I have my dipping station I may have to use close grip presses on both workouts for a bit, unless I want to walk to the park nearby and do bodyweight dips or take a backpack on the swing set there, which has a good spot to do dips."

It has also been requested that I post an online training log for others to follow and hold me accountable for my progress on, so if I do this I may link it on the DIF as well.

[1971]

Yah another 2lbs bite the dust!!

People are starting to notice and ask me if I have lost weight :D

2 weeks til my fun run too.

I now do 2miles/35mins on treadmill - speed walking not running as I still strugle with running with my lady humps.
Then try and do 20mins yoga or floor work, recently after this I have then been doing a 10min relaxation chakra healing mp3...

Happy daze :D

[supertzar]

Well I got the update. Monday or Tuesday night I should have my equipment. My father is providing for me a squat rack, a bench, a 300 lbs oly set (I got a couple of used oly curl bars from a friend's garage and 110 lbs of plates with those), any extra plates he had and a few extras with it, so I have at the very least a 410 lbs olympic set to work with.

My friend should be getting back to me shortly with the final drawing of my weighted dip/chinup station and then all I will need is a dipping belt to hang plates on. My home gym should be coming togther nicely, and my training is going to get pretty extreme again. :D

You are going to be so happy dude. Not much is better than lifting at home. You've got all your food right there so you can mow down immediately AND you can have the environment exactly how you want it. Awesome!

[darketernal]

You are going to be so happy dude. Not much is better than lifting at home. You've got all your food right there so you can mow down immediately AND you can have the environment exactly how you want it. Awesome!

Of course now all I need is for my equipment to arrive. There has been a slight delay with it, but hopefully it is here by this weekend. Training at home also saves trips to the gym if you want to split your routine. I used to have an appartment that was a 3-4 minute drive from Gold's, which made this easier, but doing it at home, if you have the proper equipment is so much better.

[unusual_suspect]

Hello, just a quick update, been given the all clear for exercise and I have been doing some hardcore resistance training (well hardcore for me).

The only thing is that I am so hungry, I can't stop thinking about food and just want to eat all the time. I also have very, very sore serratus anterior at the moment and I am not sure how much recovery time I need between workouts. If anyone has any pointers, I have been reading up on it, but it always helps to hear it from people first hand.

The running resumes tomorrow.

[supertzar]

If you are lifting you should eat five meals a day. This will keep your metabolism up. Give your body plenty of time to recover. Definitely don't do the same exercises every day. More like once a week for each exercise.

[darketernal]

US, I prefer not to prescribe recovery times for people I am not training in person or have a great deal of background regarding their genetics, exercise tolerance etc. For a generic workout I recomend 3 full body workouts each week, at least 48 hours apart. I generally recomend that you keep the lifts the same in each one, although running a split where you do squat twice and deadlifts once in each week, or bench press twice with one day of weighted dips in place of it, to be acceptable and give you a bit of variety.

[unusual_suspect]

If you are lifting you should eat five meals a day. This will keep your metabolism up. Give your body plenty of time to recover. Definitely don't do the same exercises every day. More like once a week for each exercise.

It's not just lifting, it's also training for explosive power and speed also endurance. I am getting myself fit for doing a contact martial art again.

I am trying to eat small portions little and often, but I still get hungry. I have been doing 1 - 1.5 hour sessions 6 days a week, varying the exercises. I have also been out hill walking a lot, this has been for about 2 weeks now.

I can't see how doing each exercise 1 day a week will work for me, but I could be wrong.

[supertzar]

I was just trying to get the point across that you need to let your body recover. Personally if I squat or deadlift heavy I need at least five to seven days to recover. Benching not so much. What exercises are you doing for explosive power?

[darketernal]

Explosive power is what I will be training for shortly as well. Your core lifts for this need to be squat, deadlift, benchpress (or closegrip bench press as you will not be tested on wide grip other than college+ american football or power lifting), power cleans and standing overhead press.

[supertzar]

I would forget about eating small portions on a six day a week workout plan. I would simply focus on stuffing as much food into my gut as possible. If you are hungry, EAT!

[unusual_suspect]

Explosive power is what I will be training for shortly as well. Your core lifts for this need to be squat, deadlift, benchpress (or closegrip bench press as you will not be tested on wide grip other than college+ american football or power lifting), power cleans and standing overhead press.

I don't use the equipment much, just free weights and my own body weight, I don't go to a gym. But yeh, that is pretty much wat I am doing, I do a high number of reps, as I did in kickboxing classes and when I was training for that.

The only problem I find is that I am trying to loose weight, and it is making me so hungry I am actually getting larger and putting loads on, so I guess I am undoing a lot of the good work that exercising does, hopefully the running will help.

[supertzar]

High reps will not help you with speed or explosiveness. You need to work up to heavier weights for lower reps, sus.

[darketernal]

High reps will not help you with speed or explosiveness. You need to work up to heavier weights for lower reps, sus.

Speed and explosive power come from working in the 1-5 rep range. High reps will be of minimal help with this. Higher reps usally for endurance of strength and hypertrophy (muscle gain).

[unusual_suspect]

Speed and explosive power come from working in the 1-5 rep range. High reps will be of minimal help with this. Higher reps usally for endurance of strength and hypertrophy (muscle gain).

High reps will not help you with speed or explosiveness. You need to work up to heavier weights for lower reps, sus.

OK, I am just going with the kind of martial arts training I was doing at classes before I had to stop training, we did a lot of reps of Squats, push ups etc.

I do lower reps for other exercises.

Higher reps definitely help with endurance and overall strength, I personaly find them to have a cardiovascular benefit, but I am only partly qualified as a fitness instructor and this is just my personal opinion and how it works for me.

[supertzar]

I should have qualified you with questions about your training and background before giving advice. It sounds like you have your own approach that works for you and that is great. Keep up the good work.

[unusual_suspect]

I should have qualified you with questions about your training and background before giving advice. It sounds like you have your own approach that works for you and that is great. Keep up the good work.

Cheers, I am noticing benefits after just a couple of weeks. As soon as the stent is removed I will be able to resume martial arts once again and I will have some level of fitness back.

I still don't know what to do about being like a human dustbin. I don't know if it's because my body is recovering from illness and surgery that has also increased my appetite, I quit smoking too, so that won't help.

At the moment I'm eating more than my partner and I'm a lady, so this is a bit disconcerting. Thinking back to when I used to train heavily I did eat more than most people I know, but I am looking to loose fat and I find this difficult when I train because of my appetite.

[supertzar]

This is a crucial concept to get your head around. You have to eat lot and eat often to keep your basal metabolic rate high. This will help you burn calories. If you undereat, your metabolism will be in danger of slowing. If that happens, your body will tend to convert carbs to fat.

[unusual_suspect]

This is a crucial concept to get your head around. You have to eat lot and eat often to keep your basal metabolic rate high. This will help you burn calories. If you undereat, your metabolism will be in danger of slowing. If that happens, your body will tend to convert carbs to fat.

Ok, I'll bear that in mind, with the amount I have been eating my basal metabolic rate should be extremely high :D

[unusual_suspect]

Just thought I would give an update, I have been going running since Saturday for the first time in months. I have been hill running as I don't have much chioce where I am, so I am only managing about a mile or so after the 4th day :o

I read that this is good for working muscles in your lower body and is a form of resistance training also, it is more interesting running round muddy trails in a forest than working out indoors.

I have noticed a huge difference after not smoking since early May, its been over 2 months and my lungs actually work properly, I could really get hooked on trail running :D

[1971]

Just thought I would give an update, I have been going running since Saturday for the first time in months. I have been hill running as I don't have much chioce where I am, so I am only managing about a mile or so after the 4th day :o

I read that this is good for working muscles in your lower body and is a form of resistance training also, it is more interesting running round muddy trails in a forest than working out indoors.

I have noticed a huge difference after not smoking since early May, its been over 2 months and my lungs actually work properly, I could really get hooked on trail running :D

Well done you :)

I have my 'fun run' on sunday, wish me luck!!
I know it goes against some peoples views but the race is for cancer research, if anyone wants to sponsor me, please feel free:
http://www.raceforlifesponsorme.org/tricianewman1


Today I am wearing a pair of jeans that I havent worn for well over a year AND they a slightly to big....its great :)

[unusual_suspect]

Well done you :)

I have my 'fun run' on sunday, wish me luck!!
I know it goes against some peoples views but the race is for cancer research, if anyone wants to sponsor me, please feel free:
http://www.raceforlifesponsorme.org/tricianewman1


Today I am wearing a pair of jeans that I havent worn for well over a year AND they a slightly to big....its great :)

That's great, well done :) good luck on your fun run. You must be feeling great.

[tejas]

Speed and explosive power come from working in the 1-5 rep range. High reps will be of minimal help with this. Higher reps usally for endurance of strength and hypertrophy (muscle gain).

Havent Posted in a while been busy, but an update on what I managed to achieve in a month, lost about 5 kilos so now Im 75kg as apposed to 80kg, while this is still far from my desired six pack, Its something! Not sure if it was the exercise or coming of the olanzapine that did it but whatever!

Im still 5-7kg overweight, but Am now deciding to get back into weight training (to increase my muscle and then cut up later)

So DE I always thought it better to do low reps with heavier weights if one wanted hypertrophy and strength? What do you suggest? If say I wantted to increase my muscle size, doing 3 sets of 1 rep of 70kg bench press (atm that would be my max) or 3 sets 10 reps of 50kg?

Also could you explain your workout:Alright this is my ammended workout after considering the advice given by others. I will still be alternating workout A and workout B and training 4-6 times a week using full body splits (I might do lower in the am and upperin the pm many of these days or split my squat and deadlift 5 sets into am and pm to get the workout completed in a given day).

Workout A
Deadlifts 10x2-3 (total sets will depend on how I feel at set 5)
Close Grip Bench Press 10x3 (total sets will depend on how I feel at set 5)
Power Cleans 5x3
Standing Overhead Press 5x3
Barbell Curl 1x6

Workout B
Squat 10x3 (occasionally subbing in front squats or finishing the last 5 sets with front squats for variation)
Weighted Dips 5x? (I?ll work this out later)
Weighted Chin ups 5x? (see above)
High Pulls 5x5
Skull Crushers 1x8 (these hurt my elbows if I go too heavy so keeping the reps high)

As it looks like I will have my olympic set and rack before I have my dipping station I may have to use close grip presses on both workouts for a bit, unless I want to walk to the park nearby and do bodyweight dips or take a backpack on the swing set there, which has a good spot to do dips."

It has also been requested that I post an online training log for others to follow and hold me accountable for my progress on, so if I do this I may link it on the DIF as well.

When you say 5x3 do you mean 5 sets 3 reps or vice versa?

Also apart from how you get the time to trine twice a day (!!!) isnt that a bad idea due to the increase of corstisol that occurs after 40minutes of training which hinders growth?

Also I am considering doing the full body workout plan you suggested from that website, could you suggest a good routine for me? Supplemented with lots of food, protein, creatinine, fish oils, etc!

Thanks for the help man!

[darketernal]

Right the 1st number is sets the 2nd is reps. So when I say 10x3 I mean 10 sets of 3 reps. Actually I need to link my log on here. I don't have access to the equipment to do close grip presses or back squats as I got stuck with just an olympic set and my custom made dipper station. I've been training again for 9 days with free weights. The majority of my work is in the 1-5 rep range right now.

[tejas]

Right the 1st number is sets the 2nd is reps. So when I say 10x3 I mean 10 sets of 3 reps. Actually I need to link my log on here. I don't have access to the equipment to do close grip presses or back squats as I got stuck with just an olympic set and my custom made dipper station. I've been training again for 9 days with free weights. The majority of my work is in the 1-5 rep range right now.

Is that better for hypertrophy or for strenght?

How many reps would you suggest for hypertrophy?

[darketernal]

Is that better for hypertrophy or for strenght?

How many reps would you suggest for hypertrophy?

You want the long answer or the short answer? I'll give the short answer, or I could type you a 10 page explination.

Short answer: by periodizing rep ranges in different phases of your training, but working in the 4-6 rep range (or lower), and having phases where you work in the 8-12 rep range (occasionally doing things such as 20 rep squats) or higher you can obtain the most hypertrophy possible by using the lower reps to focus on myofibrillar hypertrophy and nueral effeciency, and the higher rep phases to focus on sacroplasmic hypertrophy (the type with more growth potential but it isn't actualy muscle fiber growth) which will be enhanced by the strength gains from the lower rep periods of training.

In short you need to work all major rep ranges during different phases of your training if your goal is to pack on as much muscle mass as possible in a 1-2 year period of time.

I would actually recomend to anyone who's goals are maximum hypertrophy to alternate a 5x5 program (Rippetoe or Bill Star's) with HST (or similar system) for 8-10 weeks at at time, and once they become more advanced working in periods of German Volume Training twice a year. I also recomend anyone who doesn't have at least 5 years of consistent training at and least a 400 lbs atg squat to absolutely NEVER write their own routines. If you are doing Rippetoe's 5x5 follow it to the letter. If you are doing HST follow it to the letter. Do not change these routines unless you are absolutely certain beyond a shadow of a doubt that the changes you make are better for some variation in your genetics or body structure.

[tejas]

You want the long answer or the short answer? I'll give the short answer, or I could type you a 10 page explination.

Short answer: by periodizing rep ranges in different phases of your training, but working in the 4-6 rep range (or lower), and having phases where you work in the 8-12 rep range (occasionally doing things such as 20 rep squats) or higher you can obtain the most hypertrophy possible by using the lower reps to focus on myofibrillar hypertrophy and nueral effeciency, and the higher rep phases to focus on sacroplasmic hypertrophy (the type with more growth potential but it isn't actualy muscle fiber growth) which will be enhanced by the strength gains from the lower rep periods of training.

In short you need to work all major rep ranges during different phases of your training if your goal is to pack on as much muscle mass as possible in a 1-2 year period of time.

I would actually recomend to anyone who's goals are maximum hypertrophy to alternate a 5x5 program (Rippetoe or Bill Star's) with HST (or similar system) for 8-10 weeks at at time, and once they become more advanced working in periods of German Volume Training twice a year. I also recomend anyone who doesn't have at least 5 years of consistent training at and least a 400 lbs atg squat to absolutely NEVER write their own routines. If you are doing Rippetoe's 5x5 follow it to the letter. If you are doing HST follow it to the letter. Do not change these routines unless you are absolutely certain beyond a shadow of a doubt that the changes you make are better for some variation in your genetics or body structure.


I was thinking of doing the workout stated here
http://www.hypertrophy-specific.com/hst_II.html
what confuses me is that this for for 10reps consistently, but the one state here http://www.hypertrophy-specific.com/hst_notes.html has a variation of
of reps throught the 8weeks, which one do you think is better? I definately want to try this!

[darketernal]

I was thinking of doing the workout stated here
http://www.hypertrophy-specific.com/hst_II.html
what confuses me is that this for for 10reps consistently, but the one state here http://www.hypertrophy-specific.com/hst_notes.html has a variation of
of reps throught the 8weeks, which one do you think is better? I definately want to try this!

No if you are doing HST you vary the wieght progressively through the 8 weeks. The idea is gradual progressive overload, using high frequincy training over a period of time. Pay close attention to the information on increasing the weight. 2.5 lbs plates are your best friend when using any type of progressive overload method.

Since you are still in the novice phase I would run HST for 8 weeks, then do Mark Rippetoe's Starting Strength for 8 weeks (you can pirate a PDF or buy the book), another round of HST, and then depending on your level of development either Rippetoe again or progress to one of Bill Star's 5x5's. Obtaining maximum hypertrophy is not just about what you gain in the short term but how your periodization of training will effect what you gain 6 months or a year from now.

GVT is probably the best sacroplasmic hypertrophy (training muscle tissue to grow larger by storing more glycogen and fluids) method however most novice trainees (people with less than 2 years of consistent serious bodybuilding training) really can't handle it and will burn out or overtrain very quickly. I only recomend it to intermediate and advanced bodybuilders, and I definately do not recomend it to bodybuilers who want explosive power or functional strength as you will often lose a bit of both if you've been training heavy and switch over to GVT for 8-12 weeks, as you tend to work with weights in the 50-60% 1RM range. GVT was designed by German and Eastern European olympic weight lifting coaches to quickly add lean body weight to olympic athletes who they needed to move up a weight class, but they need to go back to peaking routine period to competing to regain power they lost doing GVT.

[tejas]

No if you are doing HST you vary the wieght progressively through the 8 weeks. The idea is gradual progressive overload, using high frequincy training over a period of time. Pay close attention to the information on increasing the weight. 2.5 lbs plates are your best friend when using any type of progressive overload method.

Since you are still in the novice phase I would run HST for 8 weeks, then do Mark Rippetoe's Starting Strength for 8 weeks (you can pirate a PDF or buy the book), another round of HST, and then depending on your level of development either Rippetoe again or progress to one of Bill Star's 5x5's. Obtaining maximum hypertrophy is not just about what you gain in the short term but how your periodization of training will effect what you gain 6 months or a year from now.

GVT is probably the best sacroplasmic hypertrophy (training muscle tissue to grow larger by storing more glycogen and fluids) method however most novice trainees (people with less than 2 years of consistent serious bodybuilding training) really can't handle it and will burn out or overtrain very quickly. I only recomend it to intermediate and advanced bodybuilders, and I definately do not recomend it to bodybuilers who want explosive power or functional strength as you will often lose a bit of both if you've been training heavy and switch over to GVT for 8-12 weeks, as you tend to work with weights in the 50-60% 1RM range. GVT was designed by German and Eastern European olympic weight lifting coaches to quickly add lean body weight to olympic athletes who they needed to move up a weight class, but they need to go back to peaking routine period to competing to regain power they lost doing GVT.

Cool. So should I keep my reps at 10 roughly? So are you saying that I should follow that second link to the letter? I.e work out my 10 rep max and then start of roughly 30-40 pounds lighter (10-15 kilos) and then gradually work my way back up? That sounds a bit strange? Surely it would be better if I simply did my 10 rep max and then added on the 2.5 pound plates each week (i think thats rought a kilo). If I did that tho my reps would decrease, maybe significantly!

Also what diet would you suggest, Ive gone to the health store and bought a shit load of creatinine caps (thought Id try these as powdered creatine is a bit inconvienient) protein powder, l-arginin and glutamine .

Im thinking after reading through that website that my diet would roughly be something like this:

Breakfast (around 8.00) Cheerios + protein shake + vitamins
Lunch (12.30)(Chicken sandwhich with 100-150grams of chicken)
Pre workout(around 4pm)) - Apple with protein shake
After workout (around 6pm- Tuna sandwhich
Dinner(around 8-10pm) - Shit load of meat, either beef or roast chicken (no carbs)

Prior to this I have trained for around 2-3 years solidly, but nowhere near to your level. I did manage to get much stronger (Im quite skinny, but and started of barely being able to bench 35-40 kilos)77pounds), but after training i managed to get to 100kg(220 pounds), plus major increases in all muscle areas. Currently my muscle mass has completely vanished, my lifetime goal is to be able to bench 120kg(around 260 pounds) which isnt much for most body builders, but is plenty for me! )

[darketernal]

No no, read up closer on HST. I didn't read the link but I've read the entire site a couple years ago. It is a progressive overload and the reps get lower over the course of the 8 weeks, because you increase weight on every lift every workout. You might start at 15 reps on your work sets in week 1 and end at like 4-6 in week 8. Ok with 2-3 years I would skip on Rippetoe and go to something like Bill Star's intermediate 5x5 after a phase of HST.

I won't say how long it took me to bench 260 then. I hit 405 in under 2 years of training. LoL

Actually my level is probably near yours. I am detrained after a couple years of zero training. Even the bow flex did not prepair me for free weights. My max deadlift when I got my oly set 1.5 weeks ago was 345. I did 12 sets today with 310. So I'm hardly on the level of a novice, but I'm functioning at a fraction of my previous ability.

[darketernal]

Tejas the 2nd link is standard HST. I personally used this training system a couple years ago after I started training natural again just before my Meneire's hit me. I made amazing gains over 6 months running this several times back to back. I would not recomend most people do this, as I had a very large amount of detraining and muscle memory which allowed me to make steroid like gains doing this for 6 months.

My current routine is completely geared towards myofibrillar hypertrophy, increases in neural effeciency and explosive power, so I will gain muscle on it very slowly.

[tejas]

Tejas the 2nd link is standard HST. I personally used this training system a couple years ago after I started training natural again just before my Meneire's hit me. I made amazing gains over 6 months running this several times back to back. I would not recomend most people do this, as I had a very large amount of detraining and muscle memory which allowed me to make steroid like gains doing this for 6 months.

My current routine is completely geared towards myofibrillar hypertrophy, increases in neural effeciency and explosive power, so I will gain muscle on it very slowly.

Lol you must have prime genetics my freind, being an indian guy im naturally quite thin (damn gene pool) so 220 in 2 years was an achievment for me.

My muscle memory used to be really good untill some wierd supernatural shit happened to my body (think I had a kundalini awakening) and im finding it difficult to get back to my previous strenght (before it would take me a month to get back from 140pounds to 220 pounts)

Got any literature on how kundalini awakening affects muscle growth there DE? XD

So do you suggest following that second link to the letter then? Ie starting out with 50% of my 10 rep max and working up or can I start with my 10 rep max and add say 1kg each week ?

Thanks

[darketernal]

Yes I would follow the 2nd link to the letter.

For anyone interesting in tracking my training, I'm keeping a journal of it on a bodybuilding website for anyone interested, and have some of my regular training chat buddies subscribed to it to evaluate my progress and methods, one of whom is giving me a rather hard time, but he is correct in what he saying and in his advice.

http://forum.bodybuilding.com/showthread.php?t=117969231

[unusual_suspect]

DE, the bodybuilding.com site has some pretty good articles. I had a look at that link and you have a lot of dedication :)

I had my stent removed and I have been able to work out properly and I have not lost much weight but I have definitely got stronger and fitter and I have started to build muscle and lose fat.

After reading a lot of what you have to say about the ckd I started to try this for myself and it has been just over 4 weeks now. May I please ask you a question about this?

I had my first carb up after 2 weeks and I went back in to ketosis the next day, then I had another carb up a week later, again, I went straight back in to ketosis.

Then I carbed up on Monday and my keto-strips are still not changing colour, I am not doing anything different but I just can't get back in to it. Do you have any ideas why this may be?

[darketernal]

DE, the bodybuilding.com site has some pretty good articles. I had a look at that link and you have a lot of dedication :)

I had my stent removed and I have been able to work out properly and I have not lost much weight but I have definitely got stronger and fitter and I have started to build muscle and lose fat.

After reading a lot of what you have to say about the ckd I started to try this for myself and it has been just over 4 weeks now. May I please ask you a question about this?

I had my first carb up after 2 weeks and I went back in to ketosis the next day, then I had another carb up a week later, again, I went straight back in to ketosis.

Then I carbed up on Monday and my keto-strips are still not changing colour, I am not doing anything different but I just can't get back in to it. Do you have any ideas why this may be?

The fact that you returned to ketosis so quicklyon two in a row is a good sign that you are not only adapted well to ketones, but that you will do well on a keto diet.

Use ketostrips as a tool, not as a final say. Are you experiencing any symptoms of ketosis? Sometimes if your fluid intake is extremely high or you use the strips shortly after working out you'll get a negative reading. If you left the lid to the container slightly loose once and someone took a steamy shower in the bathroom all the strips will be bad, etc. If you feel you are not in ketosis, lower your protien for a day and increase your fat intake and drop those carbs rock bottom (5-10 grams from cruciferous veggies only) and cut out cheese and nutts on that day.

I just had my carbup yesterday myself so going to be spending the day going back into keto.

[sensitivesoul]

Well alright, I'm 20 and I just got my gallbladder removed. The operation went smoothly but I'm still very tender (it's only been a few days since the operation). I plan to go back to the gum i na month or so. My goal weight is 130 and I'm 5'6 and 142 pounds at the moment. I hope to reach my goal eventually I'm close enough already I've lost 17 pounds already and am quite happy for the most part. Now all I have to do is be a good girl and stay away from the junk food. :p

[unusual_suspect]

The fact that you returned to ketosis so quicklyon two in a row is a good sign that you are not only adapted well to ketones, but that you will do well on a keto diet.

Use ketostrips as a tool, not as a final say. Are you experiencing any symptoms of ketosis? Sometimes if your fluid intake is extremely high or you use the strips shortly after working out you'll get a negative reading. If you left the lid to the container slightly loose once and someone took a steamy shower in the bathroom all the strips will be bad, etc. If you feel you are not in ketosis, lower your protien for a day and increase your fat intake and drop those carbs rock bottom (5-10 grams from cruciferous veggies only) and cut out cheese and nutts on that day.

I just had my carbup yesterday myself so going to be spending the day going back into keto.

The strips could be dodgy actually and I have been advised by the doctor to keep drinkng a lot of water so I am on 3 - 4 litres a day still.

I have done well on keto diets in the past and I have a lot more energy. I'm not sure if I feel like I am in ketosis or not tbh.

Odd question, I had the second part of my Reiki 1 attunement on Monday and I have been self healing everyday, could the energy healing be affecting this, weird question, but this is the onloy factor that is different (or dodgy strips).

The fact that I am not really hungry suggests that I am probably in ketosis, also I am not craving carbs, I'll do as suggested and lower protien and up the fats, thanks DE :)

Oddly I seem to thrive while in ketosis and generally feel better in many ways.

Well alright, I'm 20 and I just got my gallbladder removed. The operation went smoothly but I'm still very tender (it's only been a few days since the operation). I plan to go back to the gum i na month or so. My goal weight is 130 and I'm 5'6 and 142 pounds at the moment. I hope to reach my goal eventually I'm close enough already I've lost 17 pounds already and am quite happy for the most part. Now all I have to do is be a good girl and stay away from the junk food. :p

Glad your surgery went smoothly, sounds like you are being sensible with post op recovery :)

I had an operation to remove a massive kidney stone in May, it takes a while to feel right after doesn't it.

[sensitivesoul]

thanks, yea it does take a bit but it's worth it. I haven't had a kidney stone before but they sound lke they would resemble gallstones alot :/. In which case I feel your pain lol. I'm glad to hear your doing well too. stones are a pain to deal with life is so much better once their gone :)

[darketernal]

thanks, yea it does take a bit but it's worth it. I haven't had a kidney stone before but they sound lke they would resemble gallstones alot :/. In which case I feel your pain lol. I'm glad to hear your doing well too. stones are a pain to deal with life is so much better once their gone :)

Indeed any stone can be painful. I've passed a kidney stone in my mid-teens once and it was a memorable experience.

[armoured_amazon]

Okay kids, I need some tips for keeping my thighs lean. I'm about to hit the gym again today and my thighs naturally bulk quickly - which I don't mind, except my calves lag behind so I get the drumstick look. Am I best sticking to the rowing machine and/or elliptical instead of squats etc for a while?

[motleyhoo]

I just attended the yearly bike race that comes to my town (the Hanes Park Classic criteriums). I have a goal of entering the class 5 beginners race next year. I don't know if I can do it. The last time I got this idea I began a rigorous training program that resulted in a severe heart attack (caused by an unknown birth defect) and emergency bypass surgery.

I don't have any grand notions of winning. I just want to know that I can do it!!

.

[godgoo]

My fitness goals are to be as good as an athlete by 2012, I got the steroids coming in. I am currently running a gram a week of sust-250, plus orals and will be continuing until it's illegal, role on 2012.

[darketernal]

My fitness goals are to be as good as an athlete by 2012, I got the steroids coming in. I am currently running a gram a week of sust-250, plus orals and will be continuing until it's illegal, role on 2012.

You beginners and your mixed esters....

Well the use of drugs is certainly your choice to make, although I hope you did a great deal of research prior to to starting. Please get your liver enzymes checked regularly if you are going to use orals. I'm however not going to give you advice on how to go about safely using illegal drugs on this forum, other than to say please be very careful.

[unusual_suspect]

Okay kids, I need some tips for keeping my thighs lean. I'm about to hit the gym again today and my thighs naturally bulk quickly - which I don't mind, except my calves lag behind so I get the drumstick look. Am I best sticking to the rowing machine and/or elliptical instead of squats etc for a while?

Do you stretch as well as doing the resistance training? Maybe try Pilates or Yoga instead of the usual resistance training and mix it up a bit, I bulk quickly if I don't make time for stretching and I find the stretching, Pilates and Yoga type classes really help with this, running up an incline on the treadmill seems to help with this also.

Also, when you do your bicep curls and dumbell flys and upper body free weights (I'm assuming you do these but I could be wrong) you can come up on your toes as you do this, because this defines and works your calves and it also helps your form by working your core and keeping your abs tight at the same time.

[armoured_amazon]

Do you stretch as well as doing the resistance training? Maybe try Pilates or Yoga instead of the usual resistance training and mix it up a bit, I bulk quickly if I don't make time for stretching and I find the stretching, Pilates and Yoga type classes really help with this, running up an incline on the treadmill seems to help with this also.

Also, when you do your bicep curls and dumbell flys and upper body free weights (I'm assuming you do these but I could be wrong) you can come up on your toes as you do this, because this defines and works your calves and it also helps your form by working your core and keeping your abs tight at the same time.

Good tips, thanks, u_s :)

I only really do the most basic of stretches so I'd like to try Pilates or something. I'll see what classes they hold at the gym today.

I have fortunate genetics, I look at a weights plate and my muscles grow, haha, but because my calves lag (and I'm half-Nigerian - have you seen African runners' calves? lol), it would be more effective to keep the quads down and bring the lower leg into proportion. I never thought of tippy-toeing during flyes and curls...I do when I do squats, sometimes, but I'm staying away from those atm. They're my favourite exercise but just too effective *sigh*

[unusual_suspect]

Good tips, thanks, u_s :)

I only really do the most basic of stretches so I'd like to try Pilates or something. I'll see what classes they hold at the gym today.

I have fortunate genetics, I look at a weights plate and my muscles grow, haha, but because my calves lag (and I'm half-Nigerian - have you seen African runners' calves? lol), it would be more effective to keep the quads down and bring the lower leg into proportion. I never thought of tippy-toeing during flyes and curls...I do when I do squats, sometimes, but I'm staying away from those atm. They're my favourite exercise but just too effective *sigh*

Before I tried Pilates I thought it seemed a bit wussy, but it is actually very challenging as it uses muscles that you don't normally use in ways you don't normally use them, the muscles do not bulk from Pilates, you tend to get long and lean. If you are doing the same sorts of exercises all the time you end up over developing certain ones. I have always had the best results when I have done a really good variety of activities. I love squats, they are my fave too :)

I've been hill running/trail running now my stent is out and it is fantastic running through rugged and varied terrain, you don't get bored as you have to concentrate on your footing to avoid tree roots and that sort of thing.
My calves have certainly had a work out from that. However, I find is that because I am naturally quite stocky and muscular I end up with a very well developed tibialis anterior or shin muscle which aint very feminine, if you have any tips to avoid that I would love to know!

The tippy toeing for free weights really does work well!

[darketernal]

AA ah you were cursed with the "African runner's calves" which means a high insertion of the gastrocnemius, and probably a high percentage of slower twitch muscle fibers in your calves compaired to the general population.

Here is what I would do. Try doing toe presses on the leg press slide. Since you do not need to release the breaks on it to do this you can pile on a extrodinary amount of weight and do full range of motion leg presses where you focus on getting a deep stretch at the bottom of the rep and pausing for a one count when you press it up onto your tippy toes. You will need very high volume for this. Twice a week go to the gym and do 10 sets of 10 reps with 60-90 seconds between sets, and see if your calves improve in 6-8 weeks. Be sure and stretch them after you are finished, as it will help with the doms greatly. Otherwise you will have difficulty walking the next morning.

[armoured_amazon]

AA ah you were cursed with the "African runner's calves" which means a high insertion of the gastrocnemius, and probably a high percentage of slower twitch muscle fibers in your calves compaired to the general population.

Here is what I would do. Try doing toe presses on the leg press slide. Since you do not need to release the breaks on it to do this you can pile on a extrodinary amount of weight and do full range of motion leg presses where you focus on getting a deep stretch at the bottom of the rep and pausing for a one count when you press it up onto your tippy toes. You will need very high volume for this. Twice a week go to the gym and do 10 sets of 10 reps with 60-90 seconds between sets, and see if your calves improve in 6-8 weeks. Be sure and stretch them after you are finished, as it will help with the doms greatly. Otherwise you will have difficulty walking the next morning.

Thanks, DE :)

LOL I remember a few years ago walking through Manchester, and my friend almost doubled over laughing at me; I'd been to the gym the day before, and my calves were so painful I couldn't put my feet on the floor so I was walking on my toes through the streets. Note to self, on days after overtraining and not stretching, high heels are a Godsend, hahaha, trainers do not work if I want to walk properly.

:D

[darketernal]

I just attended the yearly bike race that comes to my town (the Hanes Park Classic criteriums). I have a goal of entering the class 5 beginners race next year. I don't know if I can do it. The last time I got this idea I began a rigorous training program that resulted in a severe heart attack (caused by an unknown birth defect) and emergency bypass surgery.

I don't have any grand notions of winning. I just want to know that I can do it!!

.

As long as you have your dr's go ahead on it, I say go for it. Sometimes it is fun to compete in something even when we know we can't win, and at least you can say you gave it 100%. :D

[planetsadhana]

hi guys.....

just a recomendation...http://www.powerplate.com

if your local gym has one..they are expensive to buy

i have just started using one...highly recomended especially for your core:)

[awakeorasleep]

Anyone fancy doing toughguy this year, (assuming swine flu hasn't got it cancelled)?

[supertzar]

Anyone fancy doing toughguy this year, (assuming swine flu hasn't got it cancelled)?

I'll just be an internet tough guy. LOLOLOL!

[zarah]

hi guys.....

just a recomendation...http://www.powerplate.com

if your local gym has one..they are expensive to buy

i have just started using one...highly recomended especially for your core:)

Ive got one of those...they're totally amazing, Id recommend them to anyone.

[rowan22]

Hi all, I would be grateful for some advice if someone can help. I'm wanting to basically continue with the boxing training I currently do and supplement it with some effective explosive/flexibility strength training. I would like to enhance my fast twitch type ability.

Also I currently do the usual road work type running but I'm finding that it needs to be more effective using some intervals to improve my rapid periods of exertion. Can you suggest types or duration of intervals? Thanks in advance for your time.

[1971]

Still managed to keep my weight off (I am down 1stone 3 lb now, havent weighed myself for 2 weeks so could be more now..)

Today I have only had ONE ciggie :)
Got a patch on though.....onwards and upwards!!!!

[synergy777]

Still managed to keep my weight off (I am down 1stone 3 lb now, havent weighed myself for 2 weeks so could be more now..)

Today I have only had ONE ciggie :)
Got a patch on though.....onwards and upwards!!!!

i want to cut down to 2/3 cigs a day.

start to eat smaller meals, and get back into weights.

but i get too lazy.

[unusual_suspect]

Still managed to keep my weight off (I am down 1stone 3 lb now, havent weighed myself for 2 weeks so could be more now..)

Today I have only had ONE ciggie :)
Got a patch on though.....onwards and upwards!!!!

i want to cut down to 2/3 cigs a day.

start to eat smaller meals, and get back into weights.

but i get too lazy.

Well done, I am nealy 4 months off the cigs and have lost a bit of weight too, feeling good. Congrats to you both :)

[1971]

aww this thread not sticky anymore...

non-smoking not going too well but better than before anyway.
No cannabis for about 2 weeks now, man my dreams are mad....

back on the treadmill too.

[unusual_suspect]

aww this thread not sticky anymore...

non-smoking not going too well but better than before anyway.
No cannabis for about 2 weeks now, man my dreams are mad....

back on the treadmill too.

I had that when I gave up smoking weed years back and when I gave up tobacco. It dies down after a while :D

[supertzar]

You doing alright, darkie? Haven't seen you on the forum for a while now.

[darketernal]

I'm doing well. My training is going well, although my Meneire's has been worse for over a month now. I'm training as I can and going up slowly in stength. At 210 lbs atm.

[supertzar]

I'm doing well. My training is going well, although my Meneire's has been worse for over a month now. I'm training as I can and going up slowly in stength. At 210 lbs atm.

All good to hear except for the Meneire's.

[armoured_amazon]

All good to hear except for the Meneire's.

+1

Good to see you here, DE :)

[unusual_suspect]

+1

Good to see you here, DE :)

+1, nice to see you back around here DE :D

[petercookie]

excellent thread with some great advice.

just a general question really - do you think it is better to work one muscle per day to exhaustion once a week or is it better doing a more full routine daily?

like an example would be - say you normally do 100 press ups 5 times a week - instead of doing that, doing 500 in one day to tire your muscles out and then that being the only day you exersise that muscle.

[quetzalcoatl]

excellent thread with some great advice.

just a general question really - do you think it is better to work one muscle per day to exhaustion once a week or is it better doing a more full routine daily?

like an example would be - say you normally do 100 press ups 5 times a week - instead of doing that, doing 500 in one day to tire your muscles out and then that being the only day you exersise that muscle.

Just caught this post - haven't been following the thread that much & I'm sure there will be others who have more up-to-date or more sound advice, but still thought I'd chuck in my 2 cents.

I reckon that's the way to do it.. ;) although it does depend on what results ya after.. If ya really want to 'bulk-up' or do any sort of serious sculpting ya gotta get those lactic acids breaking down the muscles - without going too crazy mind; push it till fatigue, but not to where it's painful. Then give it a few days rest to repair / rebuild.

Think it is best to work a separate section of the body each day or do a full work out, then give it a rest for a few days in-between. ;)

[quetzalcoatl]

Hi all, I would be grateful for some advice if someone can help. I'm wanting to basically continue with the boxing training I currently do and supplement it with some effective explosive/flexibility strength training. I would like to enhance my fast twitch type ability.

Also I currently do the usual road work type running but I'm finding that it needs to be more effective using some intervals to improve my rapid periods of exertion. Can you suggest types or duration of intervals? Thanks in advance for your time.

Ummm.. un-professional advice I'd perhaps say when lifting do light/med-weight quick / high repetitions; especially focusing on 'short fast repetitions' as-in concentrating on the resistance of shifting the weights & less on full extensions.

Think ya got it sussed there with ya cardio, not sure about duration intervals; but it is definitely beneficial to do short bursts of sprinting - then - jogging / walking & repeat etc.. with boxing you're probably familiar with the skipping rope, which I reckon is way under-rated & extremely versatile - also perhaps 'jogging back-wards' &/or alternating to the side, could be quite good for boxers & sprinting up stairs etc..

[darketernal]

excellent thread with some great advice.

just a general question really - do you think it is better to work one muscle per day to exhaustion once a week or is it better doing a more full routine daily?

like an example would be - say you normally do 100 press ups 5 times a week - instead of doing that, doing 500 in one day to tire your muscles out and then that being the only day you exersise that muscle.

Popular gym culture, thanks to Joe Weider, has given us the concept of working individual body parts on different days, with long rest times between session for those body parts.

The greater majority of scientific research, as well as coaches who make their living training professional atheletes who can't afford let thier trainees be on suboptimal programs, indicate the full body training on a high training frequincy yields better results. All the best novice routines (anyone who needs to get workout advice is a novice, regardless of years experience training) tend to be full body, mostly or all compound movement, routines done 3 times a week. The rep and set schemes utilized will vary according to your goals, and recovery ability.

Don't get caught in the concept of "toning" or "cutting up" verses "bulking" due to your rep range used. Muscles do not change shape from training or get "more defined". Definition is a result of body fat loss between the skin and the muscle in question. Training only increases, or maintains, the size of a muscle via either microfibrilar or sarcoplasmic hypertrophy.

[1971]

Hello, what best strech for my solar plex?
Started back at fitness class's and my abs have had a bit of a shock! :D

[quetzalcoatl]

Hello, what best strech for my solar plex?
Started back at fitness class's and my abs have had a bit of a shock! :D

Yep, I know that feeling tight & a wee bit sore. What you could try is laying on the floor (on your stomach) & with your hands @ your side push your upper-body up & stretch back - that really stretches out the abdominal area... hope that makes sense, I'm not the best @ describing it...

Well I gotta get my ass back into it too!

I've failed in the past with New Year resolutions, so I wont be setting myself up & calling it that...

Having had my home-gym pinched from outside my house (not visible from the street & I bloody knew it would happen too! as soon as a work-gang of criminals doing community service near-by had noticed it)... which did impede progress.

I've been relatively cut-up in the past, so all the 'muscle memory' is all there - as always it's the getting the initial momentum going, is the hard part... I don't necessarily want to lose weight, but want to focus on strength & definition. Also, I'm thinking about getting back to a martial art... either kung-fu or boxing (boxing purely for the rigorous training)...

This is a good positive thread, we should keep it going & encourage each-other etc! :) - also, I haven't seen dark around in a while... has he out grown us??? :(

[metacomet]

Maybe you should talk about it in the appropriate thread, eh?

Instead of bumping this thread for no real reason.

[i_am]

I have moved the posts to the discussion thread. If you wish continue to discuss your fitness amongst yourselves then this thread will be left open. If not, it will be closed.

[nofuture]

http://news.bbc.co.uk/1/hi/health/8436409.stm

Almost nine in 10 people are not aware of the risks of carrying extra fat around their waistline.A survey of 12,000 Europeans found most had no idea that a thick waist was a sign of a build-up of a dangerous type of fat around the internal organs

[quetzalcoatl]

Tis a mutha fuka @ times... - yet no pain, no gain...

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