Author Topic: FitnessBore - 2018 edition (Read 941156 times)

Mupepe · « **Reply #5700 on:** May 30, 2013, 02:52:10 PM »

Yeah. I just started at where the end of my 5/3/1 sets left me and added 5-10 lbs on from there. The problem is that I've made a hell of a lot of progress since January so there's a pretty big gap. I should have made larger jumps.

Same thing happened today with deadlift except I didn't fail, I just decided to pick up again in two weeks. I got 5x240, 3x270, 1x305, 1x325 and 1x335. I could have easily done another 20 lbs or so for sure. 1x335 was cake even after the other sets. But now I'll have a jumping off point for testing my 1RM in a couple of weeks.

TakingBackSunday · « **Reply #5701 on:** May 30, 2013, 03:01:41 PM »

down to 170. Still somewhat flabby in areas but its progress. I've also been playing pick up basketball games every Wednesday, Friday and Sunday. I'd much rather do that than go for a run because fuck you basketball is fun.

Only crappy thing with runny and playing basketball though is that I'm missing three inches of my fibula bone in my left leg. You can function perfectly normal without much of that bone, but it definitely hampers your ability to be as mobile as others. I landed hard on it the other day during a game and could just feel the muscles scrape against the bone. Had to nope the fuck out of that game for the day.

Can't run more than 4ish miles because of it as well.

MyNameIsMethodis · « **Reply #5702 on:** May 30, 2013, 10:57:32 PM »

Yes and yes, although always gor for spirits over wine.

Mupepe · « **Reply #5703 on:** May 31, 2013, 09:35:50 AM »

Lyle McDonald wrote an article about alcohol and keto, biz. I'll try to find it.

But basically alcohol shouldn't disrupt keto because it's metabolized differently than a typical carbohydrate. Technically it's okay, but you might not feel very good. People say they tend to get more drunk when in keto and keto lethargy with alcohol can result in you feeling pretty shitty. Give it a few drinks and see how you feel I guess. Avoid drinking heavily though. Hangovers can be much worse and there's even some sort of condition you can put your body in by drinking heavily while being glycogen depleted. Don't remember the name though. So I guess just use caution if you're gonna drink heavily.

Eric P · « **Reply #5704 on:** May 31, 2013, 11:04:17 AM »

i did keto and alcohol for a bit and it wasn't bad news, but i learned quickly that my tolerance had changed drastically. i had to drink much less much slower. i didn't notice any disruption of weight loss but then I was drinking whiskey and ice. i don't know what you'll see with regards to progress as you're trying to build strength whereas i was trying to just lose fat.

once i drank a cider w/ 22g of carbs while ketod and it was bad news bears. i broke out in a sweat and got mildly shaky.

currently i'm low carb and no alcohol. if my gf gets an interesting drink, i'll have a sip.

Eric P · « **Reply #5705 on:** May 31, 2013, 02:20:20 PM »

in my own reading when i was drinking the answer was spirits, spirits, spirits. usually plain as mixers are usually sugar laden which defeats the purpose

Mupepe · « **Reply #5706 on:** May 31, 2013, 02:20:49 PM »

Yeah keto can be really effective. You won't see strength gains like you do when you don't count carbs, but you can still see gains with some smart programming and making sure your caloric intake is adequate.

Boogie · « **Reply #5707 on:** May 31, 2013, 09:07:11 PM »

Random update that you are all breathless to hear:

lost a hard-fought hockey game 3-2 on Tuesday. Was a very winnable game for us. Feel especially shitty because the 3rd goal was essentially entirely my fault due to a defensive error by me that led to a breakaway that scored the third goal. Shit. Also, I am definitely finding that my current practise of doing a 1.5 hour jiu-jitsu class, resting for two hours, and then playing a hockey game, is shockingly not resulting in my best possible performance on the ice.

..... $:-\$

hit sub-195lbs on the scale post-workout today. Don't think I've hit that low since February or March, because of the April injury, so I feel good that I seem to have recovered from that hurdle.

And finally, one week to my purple belt grading!

I am equal measures excited and nervous as hell. It seems silly to me to have been training in various martial arts for nearly 17 years now (holy shit), but to still get nervous for a belt grading.

Eric P · « **Reply #5708 on:** June 01, 2013, 01:16:49 PM »

stepped on a scale today for the first time in a year or so

spoiler (click to show/hide)

213. down from 340+

[close]

Dickie Dee · « **Reply #5709 on:** June 01, 2013, 06:58:48 PM »

Quote from: Eric P on June 01, 2013, 01:16:49 PM

stepped on a scale today for the first time in a year or so

spoiler (click to show/hide)
213. down from 340+
[close]

chronovore · « **Reply #5710 on:** June 02, 2013, 06:02:59 PM »

That's great, Eric P!

Good luck with the belt test, Boogie.

chronovore · « **Reply #5711 on:** June 03, 2013, 03:43:36 AM »

Plus, remember, you can't spell "Grr! Mad!" without "GRRM."

Mupepe · « **Reply #5712 on:** June 03, 2013, 09:12:50 AM »

Eric P

Boogie

BlueTsunami · « **Reply #5713 on:** June 03, 2013, 11:05:20 PM »

So I'm thinking about doing Carb Nite to lean out quicker since I feel I already a pretty good base six months in. Lean out then bulk again with Back loading. My one concern is this, is it still ok to hit the weights as frequently and as hard as I do when doing carb nite? I'm averaging 4 days of lifting a week and planning on doing two days of HIIT. Would this be too taxing and break down whatever gains I've built? I understand the point of Carb Nite is rapid fat loss while maintaining current muscle mass but I just want to be sure.

Oblivion · « **Reply #5714 on:** June 04, 2013, 03:11:43 AM »

What do you guys think of weight gain powders/shakes? Effective in building mass?

spoiler (click to show/hide)

Have I asked this question before? D:

[close]

Mupepe · « **Reply #5715 on:** June 04, 2013, 08:43:57 AM »

Quote from: BlueTsunami on June 03, 2013, 11:05:20 PM

So I'm thinking about doing Carb Nite to lean out quicker since I feel I already a pretty good base six months in. Lean out then bulk again with Back loading. My one concern is this, is it still ok to hit the weights as frequently and as hard as I do when doing carb nite? I'm averaging 4 days of lifting a week and planning on doing two days of HIIT. Would this be too taxing and break down whatever gains I've built? I understand the point of Carb Nite is rapid fat loss while maintaining current muscle mass but I just want to be sure.

I did Carb Nite for 6 months on 4 days of lifting a week. You should be fine I think. If you start to feel like you're losing strength quickly just up your calories or lower your intensity a bit. Play it by ear

Quote from: Oblivion on June 04, 2013, 03:11:43 AM

What do you guys think of weight gain powders/shakes? Effective in building mass?

spoiler (click to show/hide)
Have I asked this question before? D:
[close]

weight gain powders/shakes are usually just loads of calories with little or no nutritional value. If you're just looking to pack on calories why not go with something like adding some oils or cream to food?

Steve Contra · « **Reply #5716 on:** June 04, 2013, 03:01:06 PM »

Quote from: Eric P on June 01, 2013, 01:16:49 PM

stepped on a scale today for the first time in a year or so

spoiler (click to show/hide)
213. down from 340+
[close]

Good work.

Oblivion · « **Reply #5717 on:** June 04, 2013, 10:19:08 PM »

Quote from: Mupepe on June 04, 2013, 08:43:57 AM

weight gain powders/shakes are usually just loads of calories with little or no nutritional value. If you're just looking to pack on calories why not go with something like adding some oils or cream to food?

I guess I could do that, especially if weight gain powders/shakes aren't particularly useful.

You eat a lot, don't you, Mups? Got any suggestions on foodage and recipes?

Mupepe · « **Reply #5718 on:** June 05, 2013, 09:13:36 AM »

I eat about 3000 calories a day. Some of the ways I pad my calories: cream and oil in my coffee, eating a few extra slices of bacon here and there, cheese (some will tell you to avoid it but I've had no problems with it), adding bacon fat to things I cook in a pan, olive oil on salads, eating fatty meats (pork, fajita, chicken thighs, etc). To up your calories, just don't be afraid of fats. Eat some beef ribs. One medium size rib is like 700-800 calories!

Mupepe · « **Reply #5719 on:** June 06, 2013, 03:33:11 PM »

I have it. I can send it to you in a couple of hours when I get home if you'd like.

But I should also add that he doesn't really go into much scientific detail behind his theory. It's mostly laymans common sense stuff but I will vouch that it definitely works.

chronovore · « **Reply #5720 on:** June 07, 2013, 01:19:38 AM »

Just got my ass in a pair of jeans which I've not fit comfortably in for two years. They're loose.

Mupepe · « **Reply #5721 on:** June 07, 2013, 09:48:22 AM »

Pics?

Eric P · « **Reply #5722 on:** June 07, 2013, 09:57:55 AM »

congrats!

Fifstar · « **Reply #5723 on:** June 07, 2013, 10:01:13 AM »

Whatever happened to Cormac? Hasn't logged in since 4 weeks. Kinda weird that he hasn't popped up here or in the NBA thread.

Mupepe · « **Reply #5724 on:** June 07, 2013, 01:43:28 PM »

I will add though that the progression, even in the first 5/3/1 cycle, is exhausting. He's not restricting you to only 5 reps, 3 reps or 1 rep. Those are just your goals. If you can hit 10/7/5 instead of 5/3/1 then by all means do it. You'll still be following the program and still be getting stronger. He advises only pushing it on the final set each week by the way and leaving at least 1 good rep in the tank. But the program gets really hard really quick especially in the third week because you're not just doing your 1RM. You're preceding it with 5x75%, 3x85% and 1(or more if you can)x95%. It's surpisingly difficult.

Mupepe · « **Reply #5725 on:** June 07, 2013, 02:55:15 PM »

He does. He recommends getting as many as you can with good form on the last set of the day as long as it doesn't inhibit progress on the following weeks (and it's not the deload week).

He talks about it somewhere in the book but without scanning more I can't find the full thing but this is from the FAQ portion (pg 100):

So week 1: 5x65%, 5x75%, Max Repsx85%
Week 2: 3x70%, 3x80%, Max Repsx90%
Week 3: 5x75%, 3x85%, Max Repsx95%
Week 4 (Deload): 5x40%, 5x50% and 5x60% - No max reps this week at all

And in interviews since he's even stated when it might be acceptable to double the cycle progression. If you can get 12 reps week 1, 8 reps week 2 and 5 reps or more on week 3 then he says it's okay to double the advancement. So 10 lbs for upper body (instead of the usual 5) and 20 lbs for lower body (instead of the usual 10).

And yeah, I'm friends with a personal trainer at my gym and he's always telling me the same thing about 5/3/1. That it's not enough volume or weight to be effective. I can't do anything but shrug and say "it works for me". I hate those moments and I wish there was research (maybe there is somewhere? but I don't know about it) that I could use to back it up. But I stopped caring about convincing people about what works. Most don't care about trying anything outside their comfort zone anyways. I understand it's different for you since it's for your class though. Sucks I can't be of more help

Edit: Shit. I found it. Page 23. The section called "The Last Set"

Mupepe · « **Reply #5726 on:** June 07, 2013, 03:42:47 PM »

We just need Cormac back in here to make it rain with research on insulin spikes and glycogen uptake.

Mupepe · « **Reply #5727 on:** June 07, 2013, 04:39:08 PM »

Groogrux · « **Reply #5728 on:** June 08, 2013, 11:25:08 AM »

Does anybody know why he really disappeared?

Olivia Wilde Homo · « **Reply #5729 on:** June 09, 2013, 01:37:43 PM »

Did Heruro run Cormacaroni out of here or was it just a coincidence?

Boogie · « **Reply #5730 on:** June 09, 2013, 09:31:46 PM »

PURPLE BELT!!!!!!!!

chronovore · « **Reply #5731 on:** June 12, 2013, 02:15:35 AM »

Awesome! Congrats on the milestone, Boogie, that's wonderful!

I popped back up to 96kg a couple days ago, but am back down again to 94. I want to work on getting rid of a little more belly fat before I indulge in another pic. Thanks for the encouragement!

Flannel Boy · « **Reply #5732 on:** June 12, 2013, 11:16:23 AM »

MyNameIsMethodis · « **Reply #5733 on:** June 12, 2013, 10:40:34 PM »

like 10 more pounds for my ultimate goal of 250

although

lately i've been getting super hungry at night and just eating

i dont gain any weight

but i just feel like shit

oh well

chronovore · « **Reply #5734 on:** June 13, 2013, 03:14:40 AM »

Quote from: The Business on June 12, 2013, 10:59:56 AM

Fiancée's breath makes my eyes burn. I think she's in ketosis. Need to test her urine to be sure.

We were talking about it and my 70 year old step mom overheard and said, "Ketosis? I did that in the 80s for a year. I lost a lot of weight." I've seen pictures of her from then and she looked pretty bangin' for a 40 year old.

http://en.wikipedia.org/wiki/Ketostix

Mupepe · « **Reply #5735 on:** June 13, 2013, 08:37:36 AM »

ketostix never worked for me. they always showed up negative. I just learned to know by the taste in my mouth and that my pee started to smell really strong.

Mupepe · « **Reply #5736 on:** June 18, 2013, 10:27:04 AM »

So these are my 1RM's...

Squat - 300
Bench Press - 255 (This one makes me a bit sad)
Deadlift - 345
OHP - 170

Mupepe · « **Reply #5737 on:** June 18, 2013, 02:27:47 PM »

If my damn bench wasn't so weak I'd be closer! I was really disappointed with that one. I think I probably have a bit more in squat but by the end I was pretty tired at 300 and a few more lbs isn't going to stroke my ego much.

Smooth Groove · « **Reply #5738 on:** June 18, 2013, 03:23:56 PM »

How much do you weight right now?

Those numbers are pretty good. I think that your squat needs more work than your bench. The gap between squat and bench should be more than 45 lbs if you train right.

Mupepe · « **Reply #5739 on:** June 18, 2013, 06:34:23 PM »

Thanks man. I weigh around 200 right now. And yeah squat has been accelerating fast the last 8 months. When I worked out at home I only has 235 lbs to workout with so my dead lift and squats were always weak.

Mr. Gundam · « **Reply #5740 on:** June 23, 2013, 12:13:12 PM »

Ran my personal best 1/2 marathon time yesterday morning of 2 hours, 3 minutes. I can totally get below 2 hours on the next one.

Mupepe · « **Reply #5741 on:** June 24, 2013, 10:48:52 PM »

Damn dude. I'm either awful at running (probably) or that time is damn fast. After an hour at 6mph I am fucking dead. Good job!

Mr. Gundam · « **Reply #5742 on:** June 25, 2013, 08:17:56 PM »

Quote from: Mupepe on June 24, 2013, 10:48:52 PM

Damn dude. I'm either awful at running (probably) or that time is damn fast. After an hour at 6mph I am fucking dead. Good job!

I'm very happy with it, but it's really not that fast compared to hardcore runners. I average about 9 minute miles.

Steve Contra · « **Reply #5743 on:** June 27, 2013, 03:05:39 PM »

Quote from: Mr. Gundam on June 25, 2013, 08:17:56 PM

Quote from: Mupepe on June 24, 2013, 10:48:52 PM
Damn dude. I'm either awful at running (probably) or that time is damn fast. After an hour at 6mph I am fucking dead. Good job!

I'm very happy with it, but it's really not that fast compared to hardcore runners. I average about 9 minute miles.

Totally doable. Are you doing speedwork?

Eric P · « **Reply #5744 on:** June 27, 2013, 05:40:45 PM »

this was an interesting article about how processed foods manufacturers are trying (in small degrees) to move towards healthier ingredients. the article is 2/3 shit talking people like me and 1/3 actually cool information

http://www.theatlantic.com/magazine/archive/2013/07/how-junk-food-can-end-obesity/309396/?single_page=true

chronovore · « **Reply #5745 on:** June 28, 2013, 03:13:16 AM »

Down to 92.6 kg from 98, three months ago. If I actually cut carbs, I'd probably look like Brad Pitt in Fight Club -- the one after a fight, and with less hair.

Mupepe · « **Reply #5746 on:** June 28, 2013, 08:34:43 AM »

Quote from: Eric P on June 27, 2013, 05:40:45 PM

this was an interesting article about how processed foods manufacturers are trying (in small degrees) to move towards healthier ingredients. the article is 2/3 shit talking people like me and 1/3 actually cool information

http://www.theatlantic.com/magazine/archive/2013/07/how-junk-food-can-end-obesity/309396/?single_page=true

Good read. Although the author seems to judge "bad foods"by the traditional standard of "high fat and calories!"

Mupepe · « **Reply #5747 on:** June 28, 2013, 08:34:52 AM »

Quote from: chronovore on June 28, 2013, 03:13:16 AM

Down to 92.6 kg from 98, three months ago. If I actually cut carbs, I'd probably look like Brad Pitt in Fight Club -- the one after a fight, and with less hair.

make it happen!!

Smooth Groove · « **Reply #5748 on:** July 03, 2013, 02:30:37 AM »

feeling weak after watching this

G The Resurrected · « **Reply #5749 on:** July 03, 2013, 06:38:06 AM »

I lost 20 pounds (not including water weight) in the past month after eating only panera bread salads for lunch/dinner. I've been on a strict diet of their steak chop salad with extra cheese and using only one dressing, instead of two. I've also been eating nonfat greek yogurt with fresh whole fruit I've blended with my Blendtec as a go between breakfast/snack. I've been watching my sugars with a blood monitor to make sure I'm not taking in too much sugar to throw off my insulin levels. And I make sure I take in the sugar early so it doesn't stay around.

Got my bike out of storage. Cleaned it up and lubed the chain. Proceeded to get on the bike and go around the block. Got onto the street to only make it half the way up the street. Fuck I need do something more than walk. I can walk till my feet bleed. I need me some good cardio building. Cause I can't fucking even ride a bike as it is right now. Surprised my ass didn't blow the tires. Any good cardio I can start introducing into my life slowly? I started hiking back in may once a week, which has been great at recharging my mental batteries for the week ahead. But it's not as cardio driven as I want, unless I start to race up the mountains.

I tried to get into a insurance/gym program since it's being offered by my employer, but I was told I am too big for their equipment and that I'm too high risk. I've been so focused on where I want to be in the next few years that I forgot to stop and think about where I want to be psychically as well. I've been trying but it's super hard, especially when it's so easy to fall back into these bad habits of mine. I've known those habits more than I've known myself, they are all I've ever known. I've never been skinny and I know I don't want to be a stick, but I want to be healthier.

My thought's are to introduce some cardio into my regular routine, and then add more strenuous activity slowly. In the mean time working on my diet and life style choices. Then building up to more aggressive stuff like trail jogging/running, and cycling to maintain the calorie burn. I've heard that weight lifting is also good, but the muscle growth can elevate cortisol levels which I want to avoid. I'm already a fat ass don't need to feed that shit no more.

Mupepe · « **Reply #5750 on:** July 03, 2013, 08:30:29 AM »

For cardio why don't you do some body weight exercises? Or if you're willing to put some money into it get a punching bag. That's awesome cardio and a great shoulder and back workout.

Regarding your non fat greek yogurt, why not just get regular greek yogurt? The fat is not going to hurt you. Don't buy non fat anything. It tastes bad (most of the time) and doesn't really do any good. It's strictly for calorie counters. YOU'RE NOT A CALORIE COUNTER ARE YOU?

G The Resurrected · « **Reply #5751 on:** July 03, 2013, 08:51:59 AM »

No i'm most definitely not calorie counting. I found myself gaining weight if I do that, probably something to do with stressing over every meal and stuff. Ill try the fat version of the yogurt, a lot of them have way too much sugar so I do look out for that. Its the sugars I've got to control and my stress levels so I watch those more than anything. I don't think counting calories is gonna help me win this war, thats for sure.

What exactly are body weight exercises? I've wanted a bag for a long time so now might be a good excuse to get one. I was thinking of mimicking a crossfit like workout at home. That way I don't get used to any one thing too quickly and it'll keep my body guessing.

Mupepe · « **Reply #5752 on:** July 03, 2013, 09:03:30 AM »

body weight exercises are exercises that use your body weight as resistance. Pushups, situps, pullups, planks, air squats, etc. You can do a circuit of them.

Or a few other things, get a car, put it in neutral and push that bitch around a parking lot. Throw some weights in a backpack and go for a walk. Do some shadow boxing. Find a big flight of stairs and go nuts. There's tons of free options for cardio. Have fun!

Smooth Groove · « **Reply #5753 on:** July 03, 2013, 06:20:12 PM »

G, how much do you weight? Seems ridiculous that a commercial gym would be scared of you being too big for their equipment.

Oblivion · « **Reply #5754 on:** July 04, 2013, 04:31:00 AM »

So I started the GOMAD diet, or rather in my case, HAGOMAD diet (Half a gallon of milk a day), and have been doing so for like a week now. At first I was worried that it might give me some crazy stomach problems, but as weird as it may seem, I've had zero negative repercussions so far. Not only do I not have to go to the bathroom every fifteen minutes, but my bowel movements are even better than normal!

Eric P · « **Reply #5755 on:** July 05, 2013, 10:43:34 PM »

bought size 34 shorts today and size m shirts.

so that's 20 inches off of my waist and from 2xl to m in 2 years.

Mupepe · « **Reply #5756 on:** July 06, 2013, 10:05:58 AM »

Wow! That's impressive as hell. I can't seem to get below size 36/38 pants

Oblivion · « **Reply #5757 on:** July 07, 2013, 03:53:45 PM »

Woo! Seems the GOMAD diet IS working! I've gained over 3 pounds in a little over a week.

.

Beezy · « **Reply #5758 on:** July 07, 2013, 06:38:21 PM »

Oblivion · « **Reply #5759 on:** July 08, 2013, 12:58:41 AM »

What?

News:

Author Topic: FitnessBore - 2018 edition (Read 941156 times)