FitnessBore - 2018 edition

[Smooth Groove]

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=390&pid=2294

Thinking of getting this as well but I'm gonna ask my training homie first if he wants to use it as well. 

[Cormacaroni]

If I can one arm dumbell snatch from a hang position with 60 to 70 lbs for sets of 5 reps, what should I be getting for two handed KB swings? 

Btw, I'm returning the 35lb (heaviest at the local store).  It felt like nothing with the stuff that I was watching on youtube. 

You keep asking this. If you are using 2 x 35lb and continuous sets up to 10 mins long, you will not be complaining that the KBs are too light.

[Oblivion]

I started taking Jeet Kune Do classes today. Got a pretty surprisingly tiring workout (course that may have more to do with me not exercising since high school).

Anyone here take a martial arts class before? If I'm not mistaken, I believe Drinky did, but not sure which one.

[Smooth Groove]

If I can one arm dumbell snatch from a hang position with 60 to 70 lbs for sets of 5 reps, what should I be getting for two handed KB swings? 

Btw, I'm returning the 35lb (heaviest at the local store).  It felt like nothing with the stuff that I was watching on youtube. 

You keep asking this. If you are using 2 x 35lb and continuous sets up to 10 mins long, you will not be complaining that the KBs are too light.

Took your advice and got another 35lb.  Only tried two armed swings for 2 mins straight though.  I didn't want to burn out myself for other heavy lifts. 

Is 10 mins a good idea for me or should I do moderately heavy swings for 1 min at a time?  As you well know, explosive power is always my main priority. 

[FlameofCallandorReturns]

If I can one arm dumbell snatch from a hang position with 60 to 70 lbs for sets of 5 reps, what should I be getting for two handed KB swings? 

Btw, I'm returning the 35lb (heaviest at the local store).  It felt like nothing with the stuff that I was watching on youtube. 

You keep asking this. If you are using 2 x 35lb and continuous sets up to 10 mins long, you will not be complaining that the KBs are too light.

Took your advice and got another 35lb.  Only tried two armed swings for 2 mins straight though.  I didn't want to burn out myself for other heavy lifts. 

Is 10 mins a good idea for me or should I do moderately heavy swings for 1 min at a time?  As you well know, explosive power is always my main priority.

You're probably better off doing higher weight 1 min at a time.

[Cormacaroni]

The way to work up to long, continuous sets is to do shorter sets with short, timed breaks and then gradually decrease the breaks. (Much the same principle as sprint intervals for distance running...)

You might try starting off with say, 1 min swings, 1 min rest x5. Take note of at what point you start to feel stressed, and you'll get a benchmark you can use to figure out a progressive program. 

You also want to start practicing the other KB basics as early as possible - the clean should be the first. You already know the basics from barbells but the KB version is less explosive and more rhythmic and fluid so you'll still need a fair amount of low-weight practice. Wear wristwraps! (to start off with, at least). A certain amount of banging the wrists is inevitable. After that, you can practice holding it in the rack position (your rest position), then work on the jerk. First one-handed, then two. Oh yes, we are officially teaching each other how to jerk with two hands. The Bore's ultimate purpose is now revealed.

[FlameofCallandorReturns]

Marathon #2 is less than a month away and I have been training with almost intervals exclusively. For marathon #1 I did two 4 mile runs a week and then a long run on the weekend. I've also upped my strength training though. Those squats better pay off.

We'll see how I do. I hope my time is at least better.

[Smooth Groove]

Kettlebell swings are really great for warming up.  I just used one 35lb for 5 mins before playing basketball and it got me all loosened up and ready to go. 

[Rman]

Cormac, you still just doing kettlebell work exclusively for your training?

[Cormacaroni]

Yes.

[Smooth Groove]

Cormac, have you tried jumping on a 18 inch box with 50lbs in each hand?  It was a lot harder than I expected. 

[Rman]

Cormac, have you tried jumping on a 18 inch box with 50lbs in each hand?  It was a lot harder than I expected. 

At my gym, only does who work with personal trainers can use kettlebellls.  Sucks, because most PTs suck and are overpriced.

[Smooth Groove]

Can you bring your own kettlebells though?  My membership is at 24 hour fitness which is probably the standard in the US.  The gym's kettlebells are only used during PT sessions but they don't care if I use my own.  Basically, I can use any outside equipment as long as it doesn't mess up the floor.  I asked a trainer if I could use a prowler but he wasn't sure about the policy on that. 

Btw, the jump was done with a 50lb db in each hand.  My KBs are only 35lbs. 

[Eric P]

10" off waistline since August 2nd.
Have gone from XXXL shirts to almost L.  Like in a month or so, I'll probably be down to L.
Shit is bananas.

[Cormacaroni]

give us some PICS, hot stuff

[Rman]

Man, I'm in love with sweet potatoes.  As I've reach decent levels in my weight loss, I've been having them more.  So good.  Mostly for breakfast with a nice dash of cinnamon thrown in.

I'd figure we can post ''healthy'' recipes in this thread.  Since 80 percent of fitness is diet related.  The cooking thread for more sinful stuff or cross post.

Here's how I make them.

Dice a sweet potato.
Place in a container with some water.  Season with salt.
Place container in miicrowave for 5 minutes.  Let cool.
Finish them on a skillet.  You can add fat--butter or coconut oil and aromatics--shallots, onions, garlic, finely diced.  Season aromatics.
Add them to skillet and sauté until brown.  Add some cinnamon and more salt if needed.

[FlameofCallandorReturns]

Sweet potatoes are the best. Go out and buy a cheese grater and grate those MFers then fry them up in bacon grease. Instant amazing meal.

[Madrun Badrun]

stupid question.  I can't tell if my treadmill is in m/h or km/h.  I run/jog at 5.2.  Is 5.2 m/h a 'run/jog' speed or is 3.23 m/h a 'run/jog' speed. 

[Cormacaroni]

3.23m/h is barely moving at all

[Sho Nuff]

Weighing in NOW!

So uh, I've been watching this thread but haven't posted but was taking, er, inspiration from yall to get off my fat lazy ass.

When I quit my job in December I was topping 192 pounds (I am 6'2" so it doesn't show too bad but I was feeling it around my gut and ass). Since then I started regulating caloric intake heavily, changed to healthy shit ONLY (rice, fresh fruit, chicken, tuna), put the kibosh on fast food/beer/shitty restaurant food, and started doing heavy, heavy cardio + weight training daily plus the most hellacious hot yoga classes I could find. Now I am down 22 pounds to 170 (at 6'2") and just started a daily Brazilian Jujitsu class (better known to fellow Tokyopians as the Gayest Sport There Is).

I feel like a new man, THANKS EVILBORE

[Cormacaroni]

that's what I call a balanced workout schedule - hot yoga for the ladies, BJJ for the men

[Cormacaroni]

Everybody pretty much always wants to be 5-10lbs in the other direction, it's just a fact of life.

[Sho Nuff]

Truth be told I've been so overweight for so long that I'm enjoying my bony little figure 

Also, online calculators say that my ideal weight is even less 

Edit: omfg the stretch marks on my thighs are gone. 

[Cormacaroni]

haha, get some clothes that fitand throw out all your fattie stuff NOW.

Your 'ideal weight' is the weight at which you look good and perform well, which is going to move around a bit as priorities change. Take up rock climbing and you'll want to be thinner; get into lifting weights and you'll naturally want to get bigger and stronger; get hardcore into BJJ and you might want to go up or down a weight class or two. No simple formula can determine it for you.

[FlameofCallandorReturns]

Weighing in NOW!

So uh, I've been watching this thread but haven't posted but was taking, er, inspiration from yall to get off my fat lazy ass.

When I quit my job in December I was topping 192 pounds (I am 6'2" so it doesn't show too bad but I was feeling it around my gut and ass). Since then I started regulating caloric intake heavily, changed to healthy shit ONLY (rice, fresh fruit, chicken, tuna), put the kibosh on fast food/beer/shitty restaurant food, and started doing heavy, heavy cardio + weight training daily plus the most hellacious hot yoga classes I could find. Now I am down 22 pounds to 170 (at 6'2") and just started a daily Brazilian Jujitsu class (better known to fellow Tokyopians as the Gayest Sport There Is).

I feel like a new man, THANKS EVILBORE

Damn dude, thats awesome!

[Eric P]

I added dairy back into my life to try to use grass-fed yogurt and kefir to try to stabilize my wonky digestion, but I have a side effect of constantly breaking out.  I think I'm done with dairy once and for all.  I feel hella bloated this morning.

I finally found Nutiva Coconut Manna at a local store.
Jesus christ.  It's fucking miracle food.  The closest thing I can compare it to is peanut butter.  Sweet but not sweetened with a great texture.  I went nuts and had like three teaspoons of it yesterday.

[Sho Nuff]

haha, get some clothes that fitand throw out all your fattie stuff NOW.

Your 'ideal weight' is the weight at which you look good and perform well, which is going to move around a bit as priorities change. Take up rock climbing and you'll want to be thinner; get into lifting weights and you'll naturally want to get bigger and stronger; get hardcore into BJJ and you might want to go up or down a weight class or two. No simple formula can determine it for you.

I am currently doing a clothes purge. All fatty clothes are going to the donation bin!!! I accidentally shrunk my favorite pair of jeans when I put them in the dryer last year. THEY NOW FIT PERFECTLY OMG.

Roger on ideal weight, I'm trying to figure out what best suits my needs now.

[Van Cruncheon]

stupid question.  I can't tell if my treadmill is in m/h or km/h.  I run/jog at 5.2.  Is 5.2 m/h a 'run/jog' speed or is 3.23 m/h a 'run/jog' speed. 

jogging is about 6m/h, 3.2m/h is granny walking

[Rman]

Tried some kettlebells for the first time.  I even found the 20 pounders pretty challenging.  Boy they are fun though.

[Smooth Groove]

I've bulked about 10 lbs in the last month.  5"10", 175. 

Weight finally started going up after I started downing 4 Monster Mass shakes a day, in addition to eating my regular meals.  Each serving is about 800 calories, 600 from the powder and 200 from milk. 

Surprisingly, my bodyfat is about the same.  I still have a 6 pack when I flex. 

I am getting a lot more acne though.  It's probably from the Monster Mass since I had no problems with just milk before. 

[Smooth Groove]

Played some Div III players on a NCAA court today.  It was tougher than any workout I've had.  The extra 10 feet in length really makes a difference.  Also, competition was obviously much better than at 24hr fitness. 

[G The Resurrected]

I need some advice since going to the hospital last week I've been freaking out over my weight like crazy. So I started to keep a food journal, cut out a lot of sugars, flour, and diet soda. But I need to get on a diet I can stick with as I love to cook and I'm big into red meats. Doctor's told me no red meat for a few months at least till I get my hypertension and other crap under control. I cook for two and need a basic plan of attack that doesn't include fish (I have allergies). Also what is considered enough food? I'm utterly clueless and as I don't have health insurance I can't afford to see a nutritionalist.

I went ahead and got some kettleballs and a braided resistance training band. Are there any specific workouts that will raise my heart rate with those? I've been told anywhere between 60-90 minutes is what I need to be giving into working out 4-5 times a week. I thought about doing 45 minutes of walking, doing a quick 20 minutes 1minute walk/1minute run as fast as I can, then the rest using the kettleballs and resistance band. I can't do pushups cause I'm too fucking fat.

Eric P what size pants were you at before? I'm jelly dude, I know its a lot of work so congrats. I'm currently wearing a 54 inch waist pants.

[FlameofCallandorReturns]

Honestly G, I had a lot of good results following Keto. Basically cutting out all sugar and pretty much all carbs. Eat a lot of fat and vegetables. I was eating bacon and broccoli for almost every meal. It fills you up for a long time.

You're so heavy right now that you will see some pretty impressive losses in the beginning.

Good luck man, its hard at first but once you start seeing results you feel like a million bucks!

[G The Resurrected]

My goal is to train for this next year 2013, hell I might do it this year since its in September.

http://toughmudder.com/

Nah my real goal is to loose at least 150 pounds. Small goals at first, leading to larger ones. I ran for the first time in ages today trying to give it my all I lasted like 5 minutes, then walked for about a hour trying to catch my breath. I'm off to make some quail with brocollini and cauliflower. I made a bit of garlic chive butter instead of using mayonnaise or ranch.

[FlameofCallandorReturns]

Yeah man you should train for THIS year. September is 7 months away. I trained for a full marathon is less time. You can do it, you just have to discipline yourself. Start of by running a few times a week.

The most important thing to do is pick a diet for you that works. Like I said above, I had great success with Keto because I got full off of a bowl of broccoli fried in butter.

[Madrun Badrun]

fitocracy is really motivating. 

[Cormacaroni]

My goal is to train for this next year 2013, hell I might do it this year since its in September.

http://toughmudder.com/

Nah my real goal is to loose at least 150 pounds. Small goals at first, leading to larger ones. I ran for the first time in ages today trying to give it my all I lasted like 5 minutes, then walked for about a hour trying to catch my breath. I'm off to make some quail with brocollini and cauliflower. I made a bit of garlic chive butter instead of using mayonnaise or ranch.

I could write up a million meal suggestions but if you already know how to cook, then let's keep it simple: eat meat and vegetables, avoid gluten, sugar and hydrogenated oils. If you are obese, fixing your busted metabolism (i.e. insulin sensitivity, leptin response etc) and digestion (gut irritation from gluten etc) is likely the first order of business rather than losing weight. So just concentrate on eating as clean as possible, track your weight weekly and see how you go. If you get comfortable with it, and get your appetite under control, you can start to tweak your portions and macronutrients a bit (i.e. reduce carbs, ramp up fat etc). For now I'd say just stick to a very very basic meat and veggies template. That'll solve 90% of most people's problems with food.

[MyNameIsMethodis]

10" off waistline since August 2nd.
Have gone from XXXL shirts to almost L.  Like in a month or so, I'll probably be down to L.
Shit is bananas.

Christ what kind of diet did you do to get that kind of result in like..7 months wow

[Cormacaroni]

pretty much as I described in the post above, though with a very low carb ratio I think.

[Eric P]

yeah.  Basically Paleo with minimal carbs.  What carbs I get come from vegetables.  I will rarely eat fruit (though I did eat a thing of black berries over the past three days and splurged on some non-dairy no sugar added coconut cream "ice cream").  I eat a largish breakfast (3 eggs and a 1/3rd a pound of ground beef today) and then eat two smallish meals (because breakfast tends to keep me going) and I absolutely positively avoid snacking.  I think that the "no snacking" is probably more important than I think.

[FlameofCallandorReturns]

I can confirm also, went from 40 inches on the waist and 268 to 34 inches and 217 from July to december.

[MyNameIsMethodis]

That's cool congrats all .

[Van Cruncheon]

yeah.  Basically Paleo with minimal carbs.  What carbs I get come from vegetables.  I will rarely eat fruit (though I did eat a thing of black berries over the past three days and splurged on some non-dairy no sugar added coconut cream "ice cream").  I eat a largish breakfast (3 eggs and a 1/3rd a pound of ground beef today) and then eat two smallish meals (because breakfast tends to keep me going) and I absolutely positively avoid snacking.  I think that the "no snacking" is probably more important than I think.

yup, i went from 235 to 185 in six months of low-to-no carb dieting. i usually go for a big breakfast (sausage/bacon, greek yogurt, and eggs + cheese) these days and a decent lunch (chicken or a largish meat+cheese overload salad), and little or no dinner. staying away from snacking is ridiculously important; it's amazing how much you inhale when you get into a snacking rhythm.

[Cormacaroni]

Somebody made a great point about that recently - the more you fetishize and identify with food culture, the more you are interested in stuffing your face all the time. You can make huge inroads just by NOT watching the Food Channel, not reading cookbooks, NOT hanging around with friends who always want to eat fast food. Keep food simple (and perhaps even boring but not necessarily so...) and a small part of your day and you'll wonder why you ever ate so damn much.

Have to say, G set off my radar a bit in that regard with the talk of recipe plans and quail & broccolini. At 400lbs, you have to accept that eating delicious food is no longer a primary consideration, any more than you could insist on cancer drugs that taste of strawberry. Healthy eating is medication, in other words. You can't afford to be thinking about how delicious it is all the time.

[Van Cruncheon]

it's the hardest part of having an well-paying office job: all the lunchtime socialization. everyone wants to go out and eat, every day, and restaurant food in general is grossly unhealthy -- even the healthy places use poor cuts of omega-6 dense meats, and foods heavy in polyunsaturated fats. also CARB CENTRAL YIKES and HEY BOOZE! and boy howdy it's fatsville population YOUR GIANT ASS. even worse is when you love asian food, because RICE IS NOT YOUR FRIEND.

[Cormacaroni]

Well. I wouldn't recommend anyone eat rice but once you have your metabolism back to normal and aren't trying to lose weight it certainly doesn't seem to be the end of the world. I eat it occasionally and never notice any difference. It's the bread and pasta that I really try to avoid in restaurants. I'll opt for rice or spuds over those any time.

[Smooth Groove]

Today I was doing double 35lb KB swings with my partner.  We just did 5 sets of 15.  Is that alright?  We both get tired around 15 reps. 

[Smooth Groove]

I've been chowing down all kinds of junk with no impact on my body except for poor skin.  My body just seems to be affected much more by exercise than by diet. 

However, I'm going to start eating healthy again because I plan to cut down on my activity level.  For the last two months, my athletic peformance has been slowly declining due to injuries and overplaying basketball.  I'm going to limit myself to two lifting sessions per week and just practice shooting until my injuries heal. 

[Cormacaroni]

You may not be getting fat but it's tough to say there is no impact on your body. Bad skin is indicative of inflammation, for example, which is also consistent with heavy training and bad diet. But neither of us can prove anything one way or the other without lots of blood work etc.

Those rep ranges are reasonable...most i've done are sets of 30 but I usually only do 2 or 3 before doing other stuff.

I'm slowly working up to proper training again, myself. Trying not to aggravate this fuckin' shoulder again...going ok but it's tedious.

[Cormacaroni]

Yeah, 'cause like my shoulder injury, some other body part will be overworked trying to compensate for it, and will eventually give out.

[Smooth Groove]

Did KB swings for the first time recently. The WOD called for sets of 50, 40, 30, 20, and 10 with wall balls (I used 13.2lb), kb swings (55lb), and box jumps (20"). I finished 50, 40, and 30 around 44 minutes so didn't bother with the rest. What a nightmare.

I've also learned from doing new exercises like wall balls and front squats that my left wrist is not 100%. I broke it four years ago, and while I knew that occasionally I got some pain from a drop in pressure and that my middle finger lots its ability to bend back at all, I thought it was good. Well, wall balls are really aggravating it and I can't do front squats at all because of my lack of mobility with that wrist. Push-presses and jerks are a bitch because I can't get the bar to sit on my collarbone and end up supporting it the whole time with my arms. I never got any rehab after I broke it, maybe I should look into it now. Is this a better late than never thing?

Sounds doable except for the wall balls.  How high are you supposed to throw it?  It seemed pretty high in Crossfit competitions on TV.  I doubt I could do more than 20 with 13.2lb. 

[Cormacaroni]

10 feet IIRC

It's a somewhat dubious exercise for high reps, 'cause the ball will pull you out of correct form a lot. Packs quite a punch though, and they're pretty easy to do anywhere if you have a med ball (I use a basketball filled with sand)

[FlameofCallandorReturns]

I think crossfit wallballs for men is 10 feet high at 20 lbs balls. For woman it's 14 lbs ball and 8 feet high.

Our WOD this morning was finding a 1Rep max for Clean and Jerk followed by 10 x 500M row.

[FlameofCallandorReturns]

Nice! How many and at what weight?

[Eric P]

The weather is getting nicer and I just want to get outside and go running.  I've amped up my walking during lunch again going from 2 miles to my more customary 4 miles (the joys of working in NYC.  I have a beautiful park that extends from the bottom tip of Manhattan all the way to Harlem that's right along the river).

Forgive me father for I have sinned.  I had sweet potato fries two days in a row. 

[Cormacaroni]

nutritious and delicious, failing to see the problem

[Eric P]

cooked in industrial seed oils.  goddamn restaurants!
I double dosed my Fish Oils to compensate but still.  Read enough about systemic inflammation and you get paranoid.

[Cormacaroni]

cooked in industrial seed oils.  goddamn restaurants!
I double dosed my Fish Oils to compensate but still.  Read enough about systemic inflammation and you get paranoid.

yeah, that's the prob, alright. I had to clean up some spilled canola oil the other day, and man, the stench of that shit. I don't think people realize how revolting it is in isolation. Compared to say, EVOO or butter which I can lick off a spoon happily.

[Van Cruncheon]

mmmm, EXTRA VIRGINAL

[Beezy]

Butter > Canola oil? Cool. My family usually uses olive oil now anyway. Canola oil is mainly used for frying fish every now and then.