Author Topic: FitnessBore - 2018 edition (Read 970081 times)

Cormacaroni · « **Reply #4380 on:** September 29, 2012, 03:37:43 AM »

all this love is helping remove the bitter taste of Collargate

Eric P · « **Reply #4381 on:** September 30, 2012, 05:46:15 AM »

Quote from: The Business on September 29, 2012, 12:10:42 AM

Started taking a new pre-workout (have been using BSN NO-Xplode for years). Bought some BSN HyperFX and supplemented it with Arginine, had my best workout in weeks. I destroyed the gym today: ran a quick mile, deadlifted heavy, did lots of power cleans, and capped it off with lots and lots of muscle ups. Wonderful stuff. Also, don't click this if you don't want to see pictures of me half naked, but here is me September of 2011 compared to September of 2012:

spoiler (click to show/hide)
September 2011

September 2012

[close]

About a year ago I started taking Cormac's advice seriously and it has really changed the way I eat, the way I work out, and the way I live (posting from standing workstation now). I've used a lot of resources since then but it really was Cormac who sent me down the rabbit hole with his talk of eating bacon and egg yolks as if it could be healthy. So, thanks Cormac. You are the poster of the forever for me. You didn't have to try and educate us but you did, no matter how much we resisted. I know there's a post somewhere in this thread of me saying "I'm going to start working out again," and posting my isolation workout complete with bicep curls and I was completely confident I knew what I was talking about.

sweet baby jesus.

but yes, Cormac is the poster of forever. literally life changing.

Oblivion · « **Reply #4382 on:** October 03, 2012, 04:04:02 AM »

Is there any exercises I can do to broaden/widen my shoulders without weights?

Cormacaroni · « **Reply #4383 on:** October 03, 2012, 04:31:11 AM »

Sure, but why make things harder than they have to be. It'll take a lot of push-ups before you notice a difference. A few weeks of heavy presses and you'll need new shirts.

Cormacaroni · « **Reply #4384 on:** October 03, 2012, 04:40:41 AM »

http://ajw.asahi.com/article/cool_japan/AJ201209260038

MEET THE ENEMY: Deep-fried gluten

Oblivion · « **Reply #4385 on:** October 03, 2012, 05:11:25 AM »

Quote from: Cormacaroni on October 03, 2012, 04:31:11 AM

Sure, but why make things harder than they have to be. It'll take a lot of push-ups before you notice a difference. A few weeks of heavy presses and you'll need new shirts.

Well, I did mention the other day that I don't have access to weights at the moment.

Don't get me wrong, I'm gonna start going to the gym again soon, but was just wondering if there was anything I could do without weights for the time being.

ToxicAdam · « **Reply #4386 on:** October 03, 2012, 07:25:27 AM »

I sometimes finish off my shoulders day by doing sets of pike pushups. It's a little tricky to get the form right, but they do the trick on your shoulders.

I should say that being the weight you are (135ish), it's going to be awfully hard for you to gain mass by just doing body weight exercises.

Although you could use them as a way to build an 'athletic base' for which to build on once you are capable of hitting a gym.

Cormacaroni · « **Reply #4387 on:** October 03, 2012, 11:48:50 AM »

Handstand push-ups on rings, that'll sort out his shoulders in a hurry.

Yeah, there is never any harm in doing bodyweight stuff to the extent possible. Planks, push-up variations, handstands and such will all serve in good stead almost regardless of what your stated goal is. But if you want growth, nothing compares to heavy weights and lots of food.

I keep hammering home this point that you shouldn't be dependent on a gym membership. A starter weight set is CHEAP, way cheaper than a few months of gym and gas to get you there etc. You are far more likely to do something if it doesn't eat up half your day. I could be doing shoulder presses within a minute of posting this, at 1am....if space is an issue, try kettlebells.

Beezy · « **Reply #4388 on:** October 03, 2012, 12:25:48 PM »

Quote from: Cormacaroni on October 03, 2012, 11:48:50 AM

Handstand push-ups on rings, that'll sort out his shoulders in a hurry.

Yeah, there is never any harm in doing bodyweight stuff to the extent possible. Planks, push-up variations, handstands and such will all serve in good stead almost regardless of what your stated goal is. But if you want growth, nothing compares to heavy weights and lots of food.

I keep hammering home this point that you shouldn't be dependent on a gym membership. A starter weight set is CHEAP, way cheaper than a few months of gym and gas to get you there etc. You are far more likely to do something if it doesn't eat up half your day. I could be doing shoulder presses within a minute of posting this, at 1am....if space is an issue, try kettlebells.

Really? Examples? Money and distance is is the main reason why a haven't joined a gym. The only ones less than 10 mins away by car are Planet Fitness which is always ridiculously packed.

Mupepe · « **Reply #4389 on:** October 03, 2012, 12:50:41 PM »

I bought my weight set brand new from Academy for 200 bucks. 245 lbs of weight, a rack and a bench.

Browse craigslist and you'll see some for 50 bucks or sometimes free. People hate moving that shit.

Beezy · « **Reply #4390 on:** October 03, 2012, 01:19:37 PM »

Quote from: Mupepe on October 03, 2012, 12:50:41 PM

I bought my weight set brand new from Academy for 200 bucks. 245 lbs of weight, a rack and a bench.

Browse craigslist and you'll see some for 50 bucks or sometimes free. People hate moving that shit.

Hot damn. Thanks, I'll look around.

ToxicAdam · « **Reply #4391 on:** October 03, 2012, 02:10:23 PM »

I will never buy new fitness equipment ever again in my life. In the past 3 months I have purchased a weighted vest for 40 dollars (orig. 129) and a power tower for 60 (orig. 179).

Now I have my eyes out for a Garmin GPS watch (Forerunner 305), which I have seen people sell for 100-120 dollar (orig. 280).

Just have to be deligent in checking every day, because the best deals get snatched up quick.

Mupepe · « **Reply #4392 on:** October 03, 2012, 03:30:34 PM »

The best thing is that even buying the equipment new, it's all durable shit. It will last a really long time. I went without a gym membership for 2 and a half years after investing 200 bucks in a weight set and bench. Assuming you pay 30 dollars a month (which is low as fuck), it basically pays for itself within 6 months. That's not even counting the gas and convenience.

MyNameIsMethodis · « **Reply #4393 on:** October 03, 2012, 03:45:54 PM »

which i lived in a major area that had craigslist

Cormacaroni · « **Reply #4394 on:** October 03, 2012, 07:55:45 PM »

You don't need to plunk down big cash for a full set immediately either, guys. Any shitty barbell will do for now, and a few plates. (beginners often don't realize that the bar itself is heavy - usually 45lbs - so you may not need a bunch of weights straight off the bat to do presses and such). Accumulate plates as you find 'em cheap and work with what you have.

There are also things like sandbags - everyone can afford fucking SAND right? Or grab an old beer keg and fill it with water - try doing clean and jerks with that...

One of the best and longest-used pieces of equipment I have is an old basketball filled with 9kg of sand. Instant medicine ball. I use it for all sorts of things.

ToxicAdam · « **Reply #4395 on:** October 03, 2012, 11:43:24 PM »

Kind of proud of myself, I deadlifted 300 lbs today x3. Just started incorporating them into my workout about a month ago. Seems like from here on out I might have to start thinking about chalk or straps if I want to go beyond that. That's one Fall goal checked off.

My others are 15 pullups, sub-7 minute mile and 300 lb squat. I'm getting very close on the mile goal ... just need the right day when it all hits right.

Cormacaroni · « **Reply #4396 on:** October 04, 2012, 12:14:18 AM »

eh, you shouldn't need straps for months yet, if at all. Are you using hook grip? If not, that'll add lbs to your lift. Then you can shift to a mixed grip and add lbs more.

You should be using chalk for basically every lift though.

Cormacaroni · « **Reply #4397 on:** October 04, 2012, 12:19:17 AM »

Good job on the lifts though, twas not my intent to bring you down!

ToxicAdam · « **Reply #4398 on:** October 04, 2012, 12:23:33 AM »

I use a mixed grip, but I have this irrational fear of getting a torn bicep at some point while doing them. I've never tried a hook grip before, I will test it out on warmups. Thanks.

Cormacaroni · « **Reply #4399 on:** October 04, 2012, 01:56:22 AM »

If you get it down, it's about as strong as you can get. Aim to get as much of your thumb in contact with the bar as possible, then wrap the first two fingers over the top of the thumb. You might have some numbness in the tips of the thumbs after it, for days afterwards even. It goes away.

btw, I treat mixed grip as a last resort. I always train regular grip as much as I can, until it becomes the limiting factor. This is the best way to strengthen it really. Other grip exercises like pullups and KB work help of course.

Huff · « **Reply #4400 on:** October 06, 2012, 09:13:55 AM »

Finished my first 5k since 2005 in a little over 9 min/mile. Slower than I was hoping but still happy to do it

Groogrux · « **Reply #4401 on:** October 08, 2012, 10:56:43 PM »

I don't know how stupid I am yet, but my Tough Mudder is coming up in 12 days. I didn't train this summer like I had planned to and I actually put a few pounds back on. I'll probably feel like death afterwards, but I'm going to try and do it anyway.

Cormacaroni · « **Reply #4402 on:** October 08, 2012, 11:46:26 PM »

Groogrux · « **Reply #4403 on:** October 09, 2012, 12:24:30 AM »

Because I paid a lot of money to sign up for it.

I'll finish the damned thing. I don't think I'm so bad off that I can't at least run the course and do the majority of the obstacles. But I've got a team that is going with me and I don't want to let them down by dropping out at the last minute.

Cormacaroni · « **Reply #4404 on:** October 09, 2012, 02:21:01 AM »

shoulda trained then

ToxicAdam · « **Reply #4405 on:** October 09, 2012, 05:14:58 AM »

3 day Weekend vacation plus vasectomy on monday has me sidelined. First break I've taken since I resumed. Feels bad.

I was able to get some long runs in over the weekend, but I am itching for some weight training.

Groogrux · « **Reply #4406 on:** October 09, 2012, 07:13:47 AM »

Quote from: Cormacaroni on October 09, 2012, 02:21:01 AM

shoulda trained then

I know.

duckman2000 · « **Reply #4407 on:** October 10, 2012, 05:35:54 PM »

Supplementing "normal" workload with Krav Maga (KMS) now. Got into a circle of death in the second session. 4th session we added knives and seamless 3 on 1 defense, after being exhausted physically (and blinded). Don't know if it counts as fitness, but god damn. I've been in my share of brawls, but this shit is intense.

Bebpo · « **Reply #4408 on:** October 10, 2012, 10:55:38 PM »

Did swim training today. Swam for the first time in 15 years and...discovered I don't know how to swim anymore :'(

Signed up for a gym with a pool to rectify this through practice and hard work. Plus they have free yoga & kickboxing classes for members and I've always wanted to try out Yoga & kicking people in the face. And it's good to have access to machines and stuff I suppose.

duckman2000 · « **Reply #4409 on:** October 11, 2012, 03:01:06 AM »

Quote from: Bebpo on October 10, 2012, 10:55:38 PM

Yoga & kicking people in the face.

And in that particular order too

Fifstar · « **Reply #4410 on:** October 11, 2012, 08:05:41 AM »

So I think I'm gonna give this Paleo thing a shot. Main reason is that I hope it can help me with my knee pains plus my digestion isn't the best either.

I've trained in the gym for the last year to moderate success (be it machines or free weights), but it couldn't help me with my joint problems in my knees and it even started to give me elbow pains. I went to several doctors, even had a surgery a couple of years ago that didn't help anything. Diagnosis is Osteoarthritis and it seems like there isn't much that can be done. I'm 30 and I have this problems, depending on much sport I do for close to ten years. Never did a lot of sports or other heavy work, so physical wear doesn't seem like a likely explanation. Doctors can't really explain it.
So reading through those paleo blogs I've found some info how paleo might help with Osteoarthritis (actually, nutrition tips for people with Osteoarthritis often mention tocut down on dairy and gluten, but they also contradict themselves a lot, depending on the source and in general don't have much backup info) and combined with digestion issues & doctors that can't explain my problems I've decided to do this paleo program for at least a month.

I'm probably going to follow the intructions from "http://whole9life.com/2012/08/the-whole30-program/", is that okay as a starting point? Any other good programs for a good start?
Are there any foods that generally are considered paleo, but that still might be connected to inflammation issues?
What about nuts for example? What about sweet potatoes or other starchy stuff?

Also, what should I do regarding training? Stop going to the gym for a while to let the joints regenerate as much as possible? Or do some light stuff? I know most of you are all about going heavy, but a just can't take steps in that direction right know, because it results directly in considerable pains for the next 24-48 hours. I'm mainly talking about my elbow joints here, because while training leads to additional pain in my knees, it never goes completly away. I didn't do any sport before going to the gym for a long time (save for the yearly attempt for a couple of weeks with body weight exercises) and the pain remained in the knees. Problems with the elbows only started after doing some "heavier" exercises in the gym, like dumbbell presses (standing or bench).

Thanks for any tips in advance, I know there is a lot of info in this thread and out there, it just sometimes gets a bit confusing with the amount of opinions..

Eric P · « **Reply #4411 on:** October 11, 2012, 09:01:43 AM »

Whole 30 is a great program. I tend to follow that method regardless (plus booze because booze rules) so I haven't gone though the program specifically but everything I've read about it has been solid.

Cormacaroni · « **Reply #4412 on:** October 11, 2012, 08:06:40 PM »

The first priority is to cut down on inflammation, so I'd recommend at least a month of removing any inflammatory foods from your diet, and also going proactively anti-inflammatory with high doses of fish oil (or better yet, actual oily fish...). Gluten (bread, beer, pasta...), dairy and booze would be the first things to go. If you are not already lean, you may as well go ultra low-carb and lose some fat as well while you're doing this....but if you can justify carbs try to stick to potatoes and rice. Processed foods are out also.

If you don't see improvement after that, you may have to start looking at removing things like nightshades and eggs (which can be a problem for some) or figuring out if there is any specific food that is causing an allergic-type reaction (could be anything).

Training - I wouldn't even bother 'til you reduce the inflammation. Just try to stay active generally. Hard training causes inflammation by nature and your existing high systemic inflammation will play havoc with your body's attempt to recover from training, and the inflammation caused by training will only aggravate the systemic inflammation. There is no doubt a sweet spot of training that will help the healing process but not aggravate it but it would be a moving target and way beyond my ability to prescribe. So I'd say give it a month of fixing the diet first before going back to the gym.

But of course, you should not be idle....so go for long, brisk walks and so forth. Moderate biking and swimming etc should help without putting any unneeded strain on the joints.

After the month is up, I'd recommend doing heavy weights 2-3 times a week - full body movements like squats and deadlifts. That'll build up your bones and strengthen the joints. But right now I'd bet that would hurt more than it would help.

Fifstar · « **Reply #4413 on:** October 12, 2012, 08:16:25 AM »

Thanks for the info Cormac, that was valuable information.

I don't weigh a lot (70kg at 1,78m) but I'm not exactly lean either. Before I went to the gym I would have classified myself as skinnyfat (as they call it on body Building forums), now I still have the small belly but I put up some muscle on my upperbody. But I don't feel going ultra low carb should be neccessary; right know I'm eating shit lots of bread, pasta and potatoes (as I have done all my life) so carbs will already be reduced greatly if I cut those away, and even if I have a bit of a belly my weight shouldn't be a problem regarding my joints.

You think potatoes and rice are okay? I've read a blog post on Marks Daily Apple where he mentions that it is a problem for some people and how he gets some pain again after eating poatoes on consecutive days. Wouldn't sweet potatoes and yams be a safer bet, at least in this first 30 days, where it's about reducing the inflammation and ruling out specific foods? I really hope it's not the nightshades, I love tomatoes too much.

On the other hand, those would definetly make it easier, I'm already concerned about my overall calorie intake. I can't afford more than 250grams of meat/fish per day (I'm still a student and try to buy mainly organic meat), so that leaves me with eggs, nuts (where I'm already reading on alot of blogs that I shouldn't eat too much, would 100g/d be too much?), fat from oils or coconut butter, fatty vegetables and some carbs from sweet potatoes and fruits. I like vegetables but they won't amount for a lot of calories, even if I eat them on mass.

So the nutrition of one day could consist of:
200 g Beef= about 400 cals
3 eggs= about 280 cals
50g nuts= 300 cals
40 g oil/butter = 330 cals
1 avocado= 330 cals
2 bananas = 200 cals
400 grams veggies = 60 cals

Which comes to about 1900 calories. Not bad for somebody who slowly wants to loose weight, but not much for my myself. On the other hand, it looks doable for one month and maybe I could incorporate some rice and starches after that. Nutrition wise this gives me one about 70-80 grams of protein, is that enough? Seems a bit low according to some plans I've seen.

I'm probably overcomplicatings things and 'theorizing' too much but if I do it, I want to do it right from the start. At least I already don't eat a lot of processed food (besides the gluten&dairy stuff) so that's not going to be a problem. The booze on the other hand, is gonna be tough. Booze rules definetly and while I don't really drink under the week I'm quite guilty of drinking over my limits at parties...

Another thanks for the onfo regarding the training, I probably would have continued with my lower weights like a sheep..

FlameofCallandorReturns · « **Reply #4414 on:** October 14, 2012, 07:45:48 PM »

Here in Austin there is a school for the blind and visually impaired. I volunteered to be a guide for a blind athlete for a triathlon this weekend and had a blast. The kid wasn't too athletic, but he hung in there and we didn't finish last. Can't wait to do it again!

Cormacaroni · « **Reply #4415 on:** October 14, 2012, 08:50:12 PM »

Quote from: Fifstar on October 12, 2012, 08:16:25 AM

Thanks for the info Cormac, that was valuable information.

I don't weigh a lot (70kg at 1,78m) but I'm not exactly lean either. Before I went to the gym I would have classified myself as skinnyfat (as they call it on body Building forums), now I still have the small belly but I put up some muscle on my upperbody. But I don't feel going ultra low carb should be neccessary; right know I'm eating shit lots of bread, pasta and potatoes (as I have done all my life) so carbs will already be reduced greatly if I cut those away, and even if I have a bit of a belly my weight shouldn't be a problem regarding my joints.

You think potatoes and rice are okay? I've read a blog post on Marks Daily Apple where he mentions that it is a problem for some people and how he gets some pain again after eating poatoes on consecutive days. Wouldn't sweet potatoes and yams be a safer bet, at least in this first 30 days, where it's about reducing the inflammation and ruling out specific foods? I really hope it's not the nightshades, I love tomatoes too much.

On the other hand, those would definetly make it easier, I'm already concerned about my overall calorie intake. I can't afford more than 250grams of meat/fish per day (I'm still a student and try to buy mainly organic meat), so that leaves me with eggs, nuts (where I'm already reading on alot of blogs that I shouldn't eat too much, would 100g/d be too much?), fat from oils or coconut butter, fatty vegetables and some carbs from sweet potatoes and fruits. I like vegetables but they won't amount for a lot of calories, even if I eat them on mass.

So the nutrition of one day could consist of:
200 g Beef= about 400 cals
3 eggs= about 280 cals
50g nuts= 300 cals
40 g oil/butter = 330 cals
1 avocado= 330 cals
2 bananas = 200 cals
400 grams veggies = 60 cals

Which comes to about 1900 calories. Not bad for somebody who slowly wants to loose weight, but not much for my myself. On the other hand, it looks doable for one month and maybe I could incorporate some rice and starches after that. Nutrition wise this gives me one about 70-80 grams of protein, is that enough? Seems a bit low according to some plans I've seen.

I'm probably overcomplicatings things and 'theorizing' too much but if I do it, I want to do it right from the start. At least I already don't eat a lot of processed food (besides the gluten&dairy stuff) so that's not going to be a problem. The booze on the other hand, is gonna be tough. Booze rules definetly and while I don't really drink under the week I'm quite guilty of drinking over my limits at parties...

Another thanks for the onfo regarding the training, I probably would have continued with my lower weights like a sheep..

Not sure where I say that potatoes and rice are ok for you in my post. If you are ALREADY lean and ALREADY know that you can tolerate them well (you don't know this yet, since you haven't tried cutting them out) you can have some but even then I'd only advise eating them post workout. Sisson is right about them having similar anti-digestion issues to gluten but less so. They are a super-dense source of calories and very very addictive so most people will come up with endless reasons why they can continue eating them all they want. Those people are either genetically lucky, already lean and VERY active (like manual labor 8hrs/day), or fat.

There doesn't really seem to be a big diff between potatoes and sweet potatoes/yams after all. Both are basically just carbs in a convenient package. A lot of paleo folks have climbed back down from the barricades on this issue and I agree based on my own experience. Regular potatoes are cheaper too.

Your meal plan looks ok but you can't be eating that many nuts and bananas every day. Bananas are like potatoes - after workout or after you lose the fat. They're not going to kill you but they certainly won't help with the inflammation issues either. If you're really trying to go for the diagnostic 30 days 'what is killing me' experiment, you want to keep your diet as simple as possible: meat, vegetables and the fat from the meat. I know it may seem like you will die from starvation or something on this but you won't. Even if you ate no food whatsoever, you'd likely make it through the 30 days ok

MyNameIsMethodis · « **Reply #4416 on:** October 14, 2012, 09:14:30 PM »

let me tell you about fasting for like 24 hours it makes you feel like a man

Eric P · « **Reply #4417 on:** October 14, 2012, 09:33:14 PM »

Quote from: FlameofCallandorReturns on October 14, 2012, 07:45:48 PM

Here in Austin there is a school for the blind and visually impaired. I volunteered to be a guide for a blind athlete for a triathlon this weekend and had a blast. The kid wasn't too athletic, but he hung in there and we didn't finish last. Can't wait to do it again!

that's pretty cool

congrats

Cormacaroni · « **Reply #4418 on:** October 14, 2012, 09:46:17 PM »

Quote from: Thomas Householmes Lane on October 14, 2012, 09:14:30 PM

let me tell you about fasting for like 24 hours it makes you feel like a man

why

MyNameIsMethodis · « **Reply #4419 on:** October 14, 2012, 10:02:14 PM »

i was being sarcastic it actually really sucks :'(

i do it every thursday and friday because i dont get a lunch break at work and i dont eat breakfast ever cuz it makes me have to go to the batrhroom

Cormacaroni · « **Reply #4420 on:** October 14, 2012, 10:33:53 PM »

that's too long of a fast to be doing that regularly. You're fasting away any lean tissue increases you may have made. Can't you smuggle in some beef jerky or something?

Cormacaroni · « **Reply #4421 on:** October 15, 2012, 11:42:36 PM »

Work fine for what? 'Weight loss' or 'fat loss'?

MIMIC · « **Reply #4422 on:** October 16, 2012, 03:15:32 AM »

Apparently, I've been doing push-ups the wrong damn way or something.

I started P90X last year and stopped at week 9 or 10 and never picked it back up (got too busy). I decided to get back into it and now I'm back at week 9.

And my least favorite exercise was doing push-ups. Not because they were tough on my arms or anything...but because I got a throbbing headache whenever I finished a set. I knew something was seriously, seriously wrong. I figured it was my technique or something so I experimented with tilting my head in certain directions.....but to no avail. As soon as I would finish my set, I would feel a huge surge of blood rush to my head. But the weird thing was that it would only be uncomfortable if I stood up. If I stayed on the floor, it wouldn't hurt nearly as bad and the pain eventually went away (after a few minutes).

So I went with it. I would only do 10 push-ups per set (instead of Tony's recommended "maximum reps"

) and stay on the floor and let my head settle. So after the workout, my head would only be throbbing slightly because I kept the number of push-ups on the low side. But I could deal with it.

But today, I said enough was enough. I Googled and tried some of things I ignored when I Googled for help a while ago. I tried eating a piece of fruit during the workout (blood sugar or whatever), keeping my head and neck parallel with the floor, and the breathing technique I thought wouldn't make a difference: exhaling through my mouth when I go up, and inhaling through my nose when I go down.

Well, I tried all three and once and one of them worked.

No more headaches!

Now I can go for maximum reps without any discomfort. But the breathing makes it a little difficult to keep count (because I count in my head while concentrating on my breathing...all the while listening to Tony loudly count his number of reps). But I'm happy. I thought something was wrong with me (although I've done push-ups in the past without this problem).

Cormacaroni · « **Reply #4423 on:** October 16, 2012, 03:33:28 AM »

Simply fasting is going to result in weight loss, not just fat loss - the longer you do it, the more pronounced the lean mass loss will be

Cormacaroni · « **Reply #4424 on:** October 16, 2012, 05:03:16 AM »

I made a rare gym trip the other day, and I saw this guy with THE MOST PERFECT squat form ever. I almost wept. If he hadn't had earphones in I'd have gone up and shook his hand. It was better than any illustration in Starting Strength. Ass to grass with perfect balance, full lumbar curve, tight shoulders forming a perfect low bar rack position...what everyone should be aiming for.

(I still can't back squat at all - can't hold the bar in place properly cause of my bum shoulder)

Fifstar · « **Reply #4425 on:** October 16, 2012, 06:37:26 AM »

Quote from: Cormacaroni on October 14, 2012, 08:50:12 PM

Quote from: Fifstar on October 12, 2012, 08:16:25 AM
- snip-

Not sure where I say that potatoes and rice are ok for you in my post. If you are ALREADY lean and ALREADY know that you can tolerate them well (you don't know this yet, since you haven't tried cutting them out) you can have some but even then I'd only advise eating them post workout. Sisson is right about them having similar anti-digestion issues to gluten but less so. They are a super-dense source of calories and very very addictive so most people will come up with endless reasons why they can continue eating them all they want. Those people are either genetically lucky, already lean and VERY active (like manual labor 8hrs/day), or fat.

There doesn't really seem to be a big diff between potatoes and sweet potatoes/yams after all. Both are basically just carbs in a convenient package. A lot of paleo folks have climbed back down from the barricades on this issue and I agree based on my own experience. Regular potatoes are cheaper too.

Your meal plan looks ok but you can't be eating that many nuts and bananas every day. Bananas are like potatoes - after workout or after you lose the fat. They're not going to kill you but they certainly won't help with the inflammation issues either. If you're really trying to go for the diagnostic 30 days 'what is killing me' experiment, you want to keep your diet as simple as possible: meat, vegetables and the fat from the meat. I know it may seem like you will die from starvation or something on this but you won't. Even if you ate no food whatsoever, you'd likely make it through the 30 days ok

Okay, I will cut back on the bananas/fruit and the nuts as well. I didn't plan on eating potatoes or rice for the first 30 days anyways, so that's not a problem.

I think I'm going with meat,fish, vegetables, coconut fat, olive oil and a small amount of fruit for now. Hopefully this will help with the inflammation issues (as it's eliminating a lot of the main culprits), if not or only to a low amount I will try the perfect "what is killing me" experiment.

Regarding the calories, I was just mainly concerned with my mood and concentration and stuff like that. I started this yesterday and my sleep was indeed pretty bad, woke up a couple of times and felt really hungry, although I guess that's carb deprivation and will get better after my body adapts to this new nutrition. If people that fast can feel good, I guess there's no reason why I couldn't.

Cormacaroni · « **Reply #4426 on:** October 16, 2012, 07:34:38 AM »

In the short term - just eat more than you need and you'll get over it pretty fast. If you feel hungry after a 200g steak - eat two such steaks and a head of broccoli. Your body is just demanding the fix of blood sugar it has become accustomed to and thinks you are dying. No big deal. It takes a while to switch over to fat burning - around 10 days of basically no carbs, less if you do a bunch of glycogen-depleting exercise in that time. Remember that your body hasn't been in ketosis since infancy most likely. It's a fairly big, albeit natural, adjustment.

Eric P · « **Reply #4427 on:** October 16, 2012, 10:00:09 AM »

Quote from: Cormacaroni on October 16, 2012, 07:34:38 AM

Your body ... thinks you are dying. No big deal.

Beezy · « **Reply #4428 on:** October 16, 2012, 12:11:56 PM »

ToxicAdam · « **Reply #4429 on:** October 18, 2012, 09:13:55 AM »

I've been tinkering around with my splits .. trying to get some advice.

Day 1: OHP + Back/Abs + 1 hr cardio
Day 2: Rest
Day 3: Deadlifts + Shoulders + 30 mins cardio
Day 4: Squats + Legs/Traps/Abs + 30 mins cardio
Day 5: Rest
Day 6: Chest/Abs + 1 hr cardio
Day 7: Bi's/Tris/additonal calf work + 30 mins cardio

I was doing OHP on shoulder day and Deadlift on leg day, but found that doing those first was really hurting my effort in everything else for that day. So, now I do OHP on back day and deadlifts on shoulder day. Or is that a mistake and I am not allowing those muscles enough rest?

Now that I have reached my goal weight, I should probably just eliminate day 7, eh? I can probably just mix arm work in during the other days some time.

ToxicAdam · « **Reply #4430 on:** October 18, 2012, 10:35:17 AM »

It's my longest workout because I spend 10 minutes in-between each set looking in the mirror.

Mupepe · « **Reply #4431 on:** October 18, 2012, 10:57:40 AM »

I would do OHP on shoulders day. If it hurts your assistance exercises, who cares? They're assistance. Don't worry too much about them. Focus on your core compound lifts.

However, if there's one thing I've learned it's that you should do what works for you. If it's easier for you this way then go nuts. You might hit a wall eventually when you aren't letting your muscles rest enough because there's too much intensity and then you'll need to change it up. Just don't get stuck in the habit of being stubborn and refusing to adapt your routine when you hit a wall.

And I'd say drop Day 7. It doesn't seem to be anything of value. Maybe make it just a cardio day. It's also 3 days of a lifting in a row which will eventually take its toll.

ToxicAdam · « **Reply #4432 on:** October 18, 2012, 11:21:53 AM »

Yea, day 7 (sunday morning) started out as just a cardio day but slowly morphed into a catch up day on whatever auxillary stuff I missed throughout the week, which was usually arms or grip strength stuff.

Mupepe · « **Reply #4433 on:** October 18, 2012, 11:24:33 AM »

Quote from: ToxicAdam on October 18, 2012, 11:21:53 AM

Yea, day 7 (sunday morning) started out as just a cardio day but slowly morphed into a catch up day on whatever auxillary stuff I missed throughout the week, which was usually arms or grip strength stuff.

Yeah I'd go back to just cardio. If you can't fit it into the 4 days that you're already lifting it's probably not that important. For example, calf work. It's notoriously hard to make them grow and for most people it's just a waste of time. Just stick to your squats and deadlifts and they'll grow as much as they need to.

ToxicAdam · « **Reply #4434 on:** October 18, 2012, 11:37:29 AM »

I grew up on a bodybuilder mentality when I first started working out (1992-97), so it's really hard for me to shake it. That was just what all the available information was geared towards. So, I'm trying to find some kind of balance between the approaches (classic strength training vs bodybuilding).

To me, growing my calf muscles or growing bigger shoulders is just as compelling as increasing my weight on my compound lifts.

Mupepe · « **Reply #4435 on:** October 18, 2012, 12:35:24 PM »

Well, like I said, whatever works for you. Everyone's goals are different. I don't have any issue with some isolation work for aesthetic purposes. I was just pointing out that most people do calf work with little or no success. They are stubborn little fuckers. And I'm all about big shoulders. So go nuts.

Cormacaroni · « **Reply #4436 on:** October 18, 2012, 06:42:31 PM »

This is so far away from my comfort area that I should just STFU but have you tried replacing all the cardio with HIIT instead? You could probably get away with 3x30 min sessions instead of 3.5hrs, and feel better for it.

ToxicAdam · « **Reply #4437 on:** October 18, 2012, 11:33:57 PM »

I've done HIIT when I was losing weight. One of my big goals is to run a half-marathon by my 40th b-day, so I need to keep running to work up to that. Plus I have short(er) term goals of running a sub-6 minute mile and sub-21 minute 5k.

It's weird to say, but I really enjoy cardio now. I must be going through a sadomasochistic phase.

Cormacaroni · « **Reply #4438 on:** October 18, 2012, 11:45:36 PM »

I've found it pretty easy to work up to longer distances by just doing short sprint intervals with the occasional longer run. If you enjoy though, go for it. I don't

I'm about a month into this Carb Backloading experiment btw. I'm up to 78kg from around 74kg and getting stronger...body fat seems largely unchanged. I may even have lost some BF. I'll keep it going for another couple of months at least. It's so damn easy to stick to.

Fifstar · « **Reply #4439 on:** October 19, 2012, 04:41:43 AM »

Quote from: ToxicAdam on October 18, 2012, 11:33:57 PM

I've done HIIT when I was losing weight. One of my big goals is to run a half-marathon by my 40th b-day, so I need to keep running to work up to that. Plus I have short(er) term goals of running a sub-6 minute mile and sub-21 minute 5k.

It's weird to say, but I really enjoy cardio now. I must be going through a sadomasochistic phase.

Why would it be weird to enjoy doing cardio? Millions of people do. Because you're coming from a bodybuiling mentality?

Really wish I could go running, it was like the only thing I was remotely good in school sport. My best time was 1 km in 3:10 when I was 19. Running and having great music on your ears is just such a good combination.

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