FitnessBore - 2018 edition

[Kestastrophe]

When I visited my physician last fall, I specifically asked him if I should watch how many eggs I eat, because of cholesterol fears. He said not to worry, and that it was one of the best protein sources.

[WrikaWrek]

Cool, i can have some peace of mind.

Today was crazy, was 2 hours at the gym. Kinda helps that the gym is running with hotties, but whatevs. Felt good.

[Kestastrophe]

Forgot to post earlier: Good work The Business. Lookin good man  . Are you working towards a 1 rep max of 275 bench?

[Cormacaroni]

Of course, the problem is that most people tend to eat eggs along with a mound of toast or muffins or whatever. Instead of the healthier extra couple of sides of bacon.

Now that I'm off Starting Strength and trying to eat better again, I'm getting some knowledge at http://robbwolf.com/

His podcast on Paleo-style eating is excellent but be prepared for a major learning experience. There is unfortunately nothing simple about human biochemistry. The good news is that smarter people have already done all the metaphorical heavy lifting (as well as the literal heavy lifting - Robb is a former champion power lifter and Crossfit firebreather).

[WrikaWrek]

I eat the eggs in the morning, either with oatmeal, or tuna, or lentil/veggies burger, or a protein bar if i'm in a hurry.

I wouldn't mind eating bacon if i didn't hate it 

Will check out the link.

[archie4208]

I can only eat eggs at most twice a week because I dislike the taste.

[EmCeeGrammar]

I checked out this thread to skim and see if you guys were already discussing recommended dietary measures. Its kind of depressing thinking of some of the staples I'd have to give up based on what I read here.  Highest weight I've been is 280 and then I dunno, somehow lost 70 pounds without even trying down to 210 (literally, don't know what I did). I fluctuate between 220-230 now.  I get plenty of activity in but its just that I love to eat so damn much.

[Fresh Prince]

I really can't read cormac's posts anymore because they are destroying my worldview and I have just too much going on to deal with someone telling me bacon is healthier than toast right now. 

@ Ketastrophe, my goal is actual 285 1 rep max.  Ideally it'd be nice to hit 300 but I figured that was too high of a goal for 4 months at my condition 2 months ago. 

This but whatever you're doing currently is working 

[Cormacaroni]

I am Become Death, Destroyer of Worldviews

[Mupepe]

So I'm going to start cutting today.

I'm going to lift where I am right now twice a week.  Then I'm going to run HIIT for two days.  Then long distance running for 2 days.  One day of rest.

Sunday - Rest
Monday - HIIT
Tuesday - Lift (Bench - 220, Squat - 245, Shoulder Press 120, Deadlift - 250, Pullups)
Wednesday - Long Distance followed by some situps and pushups
Thursday HIIT
Friday - Long Distance followed by some situps and pushups
Saturday - Lift (Same routine as above)

I'm going to watch what I eat during this time and try not to lose too much strength hopefully.  I'm going to keep it up for 6 weeks I think and lose some fat and then start strength training again.

[Cormacaroni]

Or you could stop breakfasting on tacos. Your choice!

[Kestastrophe]

Good luck trying to lift after running. We'll see how long that lasts

[The Fake Shemp]

I've been noticing that my urine looks bright yellow, to the point where I thought something was wrong with me. Then I was told it was because of the vitamins I've been taking. Whew.

[WrikaWrek]

Yeah, it looks like tutti frutty jellow. Happens to me too! Them vitamins

Just a question. How can i calculate my ideal weight? I'm 182 cm....

[Kestastrophe]

I'm 1.82 cm....

[WrikaWrek]

ahahahaha

wanted to say 182. With all this feet, cm, mt, shit on the internet i mixed it up.

[WrikaWrek]

You need to be running at 16 km/h for 18 minutes. I can do 10 min of 12 Km/h.

You are already doing sorta that but during 25 min. So, go up 1kmh every week for the next 6 weeks, during your 18 min exercise and you'll be there. 1kmh bump per week doesn't sound unrealistic at all.

Obviously, make sure you have those energy levels. I see guys chilling at 14.6 km/h during 20 mins or more, no reason you can't put the effort.

[Cormacaroni]

You may not ever get there, but sub-20 mins is realistic enough.

Run fast intervals, rather than running lots of 3ks - try the Yasso 800 method. All the cardio benefit, plus added neuroendicrinal stimulus from running FAST, minus a lot of the wear and tear on your joints.

http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html

Not losing upper-body strength - well, not to bang the drum unduly but this is why I do Crossfit. Everything is a trade-off. Anytime you introduce a highly-specific goal like bringing down your 5k time in a hurry, something has to suffer a bit.

[Cormacaroni]

You need to be running at 16 km/h for 18 minutes. I can do 10 min of 12 Km/h.

You are already doing sorta that but during 25 min. So, go up 1kmh every week for the next 6 weeks, during your 18 min exercise and you'll be there. 1kmh bump per week doesn't sound unrealistic at all.

Obviously, make sure you have those energy levels. I see guys chilling at 14.6 km/h during 20 mins or more, no reason you can't put the effort.

Yeah, don't do this. If it were so easy to just go faster every week without any stimulus, everyone would be running 2.20 marathons by now.

[Cormacaroni]

Sounds like you should look into:

http://www.crossfitendurance.com/

[Cormacaroni]

One thing I don't understand about the Yasso 800s is what time should I be running the 800s if I want to run three miles in 18 minutes?  I don't care about how fast I can run 26 miles.  I only care about how fast I can run 3 miles. 

Well, that's just one example of how to apply intervals. For running a 5k, I'd concentrate mostly on 400ms. Try 4 x 400m with 2 mins rest, 3 x 800m with 2 mins rest, 10 x 100m with 30 secs rest to start off with. Play around with the rest intervals too. If you want to get hardcore precise about the time, I'd suggest buying a heart rate monitor and recording your improvement in terms of how long you can sustain a high heart rate. Run your target 5k distance no more than once a week. Record your times and heart rates for all those distances for a few weeks, and it'll very quickly become apparent to you what kind of pace you'll need to be running at and how long you can sustain it. Report back and we can try to figure out a more specific plan. At the minute, you don't have a lot of data.

By all means, give the Crossfit Endurance workouts a go, but be careful with them. Everyone says to add in no more than one a week on top of other training to begin with, although you can eventually work up to doing one of these on top of your regular workout every day you train.

[WrikaWrek]

Don't see how that makes sense, but you are usually right i guess.

I would first concentrate on knowing how fast you can run 18 min though, just seems like the obvious thing to do, know your current limit.

[Cormacaroni]

Sure, Wrika, one run isn't going to kill him or derail his training. BUT it's very tough to pace yourself correctly over distances that long if you don't have a lot of experience recording your times and distances. Most people leave way too much in the tank. Running 400m all-out is a lot more realistic at first than running 5k all-out.

Business - yes, it will be hard. An 18m 5k isn't going to get you to the Olympics or anything, but it's still a lot faster than most people will ever run. It doesn't strike me as realistic in 2 months, but YMMV, as it were.

[Cormacaroni]

21 mins is totally do-able, if you do intervals hard twice a week and a distance run once a week. Now, simultaneously getting your pull-up numbers up is a different question. Crossfit workouts like this start to make sense:

3 rds for time (i.e. as fast as possible)
Run 400m
21 kettlebell swings (1.5 pood or approx 24kg dumbell)
12 pull-ups

If you can get that under 10 mins, your PT test will seem like a joke.

I'm probably doing that today, wish me luck...

[Mupepe]

Or you could stop breakfasting on tacos. Your choice!

Choice is made!  Tacos

spoiler (click to show/hide)

I already stopped

[close]

[Cormacaroni]

that's my boy!

Everytime I feel like eating Mexican food, I look at a Mexican.

[Mr. Gundam]

A kettlebell place just opened near my house, I stopped for a minute and watched while on my daily run. 

[Cormacaroni]

They're closing in on you!

[Cormacaroni]

It is grim getting it back, I agree. After 4 or 5 months of nothing but strength work and stuffing my face, I'm finally beating some of my times from last year after about a month of Crossfit.

It's not like it gets any easier, but it is at least encouraging to be making progress again. If I were you, I'd try making your strength workouts 'cardio' as well for a while. You don't actually need to run very much to get better cardio if you are doing lots of fast movements that keep your heart pumping and your lungs burning. See the workout i posted above, or what I just did:

5 rds of:
5 deadlifts at 100kg / 220lbs
25 air squats

This stuff lets you maintain or even build strength at the same time as laying waste to your cardiovascular system (which of course makes it stronger). If you hate to run, there are plenty of alternatives that will also help you towards your other goals.

[Mupepe]

My gym is closed for renovations this week.  We can visit any of the other gyms in town though!  Closest one is 20 miles away 

So I won't be able to get back on weights until Saturday. 

So the wife and I have been running at the park.  Godfuckingdamn I hate Houston humidity.  When I come home I'm just dead.  they have two tracks connected to kinda like the ∞ symbol.  I've been staying on one half where there aren't a fuckton of kids and dogs walking and playing.  Not to mention a bunch of fucking beaners playing soccer.  There are 4 baseball diamonds in the middle area of the track.  I've been doing sprints from one home plate to the next (if that makes sense to you guys) as fast I can.  Last night I rounded the track 5 times.  It fucking destroyed me.  But hopefully I'll be kicking this shit back into shape soon.  And saturday I'm going to the gym to lift and hope I haven't lost too much strength.

I also updated my routine so that I can hit every muscle group in one workout just to maintain basic strength for when I go back to strength training in 6 weeks or so.  Cormac, let me know what you think...

Bench Press - (220)
Squat - (245)
Shoulder Press (120)
Deadlift (250)
Pullups (POF)
Dips (POF)

Let me know what you think I should add.

[BlueTsunami]

I think I'm developing some mild shin splints (from running). Gotta stretch it out, mang.

[Mupepe]

to stretch just bend over, grab your ankles and bit your lip.  good stuff.

[BlueTsunami]

:himu

[Cormacaroni]

I think I'm developing some mild shin splints (from running). Gotta stretch it out, mang.

Why would stretching solve shin splints? The problem is that you're striking too hard with your heel. All you have to do is use those Vibrams

[Cormacaroni]

Mups -

Just do:
Squat - (245)
Shoulder Press (120)
Deadlift (250)

Any "muscle groups" that aren't "hit" by that aren't worth "hitting".

[The Fake Shemp]

Booyah! Another month - and with it - seventy pounds, going, going, going...

spoiler (click to show/hide)

G O N E ! ! !

[close]

Some vital stats for those who are interested:

I have lost 8 percentage points off my BMI since January. I have lost 6 inches off both my waist and hips, and 5 inches off from across my chest.

Let's party! 299 by June 7th!

[WrikaWrek]

 

[The Fake Shemp]

I think my next goal will be 250 by December 25th.

[Mupepe]

Mups -

Just do:
Squat - (245)
Shoulder Press (120)
Deadlift (250)

Any "muscle groups" that aren't "hit" by that aren't worth "hitting".

Sweet tits.  Will do.

[Mr. Gundam]

looks like i'm set on doing the TK Marathon next year - thought about it a bit and started looking at the trading schedule.

Running to complete, not for time. I'll probably be popping in here a bit.

I'd love to do a full marathon, but I'm going to start with a half and see how I feel.

[Mupepe]

Oh, also Cormac, as I get further into my 6 weeks and the 250 gets increasingly easier for deadlift, should I add more reps/sets to the one work set I'm doing?

[Kestastrophe]

Good work Will 

[The Fake Shemp]

Thanks, bro!

[Cormacaroni]

Oh, also Cormac, as I get further into my 6 weeks and the 250 gets increasingly easier for deadlift, should I add more reps/sets to the one work set I'm doing?

No, add more weight to the bar.

[Cormacaroni]

Congrats, Willco!

[The Fake Shemp]

Thanks!

We're getting there. I just take it ten pounds at a time.

... I am hoping I have the most weight loss out of anybody in this thread at the end of the year!

[Cormacaroni]

That's kind of 'World's Tallest Dwarf' territory but take what wins you can get

[The Fake Shemp]

 :'(

[pollo]

This just came in the mail today:



Calories: 220
Fat: 20 G
Sat Fat: 11 G
Carb: 14 G
fiber: 5 G
Sugars: 3g
Protein: 5g

Reaction: holy shitballs that's dark stuff. I could only eat about half of 1 square before the digested chocolate coagulated in my mouth and got way too bitter.

You have to eat this small bite by bite to really experience the darkness and not let it get too bitter. But it's good stuff.

Recommended for hardcore dark-chocolate fans.

[cool breeze]

yeah, super-dark chocolate is so good.  I haven't seen 90% in stores and the highest they seem to carry is 86%.

[Cormacaroni]

Love it too. Gonna make chocolate semifreddo this weekend I think.

[brawndolicious]

So is there any sweet spot (lol) between not having too much fat but still getting the anti-oxidative benefits?

[Cormacaroni]

Obviously there is, since not everyone on the planet is obese and/or diseased.

[brawndolicious]

Is it KNOWN?

and aren't the anti-oxidants only meant for preventing the risk of gene mutations, therefore preventing cancer in the very long run?

[Olivia Wilde Homo]

Sometimes I think you're a gene mutation, am nintenho.

[Mr. Gundam]

I'm still training for the half-marathon, but I've been slacking on my runs the last couple weeks. I need to get back on the wagon and up my mileage! I've been averaging 5-6 mile runs, I need to start doing 8-9 mile runs a couple times a week.

However, I did weigh myself this morning... I'm down to 152 pounds... I haven't changed my eating habits at all (ie. still eat like crap on the weekends) and this is the lightest I've been in at least ten years... huh.

Oh yeah, the other day on my run I passed two more CrossFit places.

[Kestastrophe]

PAGING DR CORMAC

I effed up my left tricep lifting. I am thinking that its tendonitis, because it feels exactly like my arm would feel after pitching baseball in school (which gave me tendonitis). What should I do?

[Cormacaroni]

Oh yeah, the other day on my run I passed two more CrossFit places.

ur doin it wrong

[Cormacaroni]

PAGING DR CORMAC

I effed up my left tricep lifting. I am thinking that its tendonitis, because it feels exactly like my arm would feel after pitching baseball in school (which gave me tendonitis). What should I do?

I'm not a doctor and my experience with injury is very limited, so take with a grain of salt. My standard procedure is ice the crap out of it to get rid of any inflammation, rest it for 2 or 3 days, then try it again with bodyweight stuff only if there is no pain (soreness is fine, pain is not). If it doesn't hurt doing stuff like push-ups or pull-ups, try some light weights. If still no pain, keep going as normal (this is mostly the case, if you're doing proper ROM and non-silly exercises). If there is still pain, you have a choice: go to a physio or a doctor, or sit out 'til you have no pain.

Since I have constantly varied 'program', I can easily work around specific injuries like that: when my shoulder was messed up, I did a ton of running and squats and so forth that didn't involve the shoulder. Sometimes this is a good thing, as it forces you to address your weaknesses. Injuries are mostly the result of overuse, right? I choose to see them as the body telling you to ease up on that particular part for a while and work on something else.

[Cormacaroni]

Fantastic post on how fat storage works:

http://www.paleonu.com/panu-weblog/2010/3/15/insulin-is-a-doorman-at-the-fat-cell-nightclub-not-a-lock-on.html

The key takeaway is that fat storage and fat conversion are both processes that are happening all the time. Insulin regulates the ease of conversion or storage, rather than shutting it on or off. For practical purposes, and to make for a simple dietary rule of thumb, 'carbs rule insulin rules fat storage' still applies for most situations but it's important to grasp the nuances.