Health & Exercise Thread! 2.0

[Nitey]

Thanks for the replies guys

I agree with keeping things as simple as possible PBM that's why IF felt like a great tool as I would just eat (usually whatever was cooked in our home), making sure I wasn't eating at a surplus of calories and it was working fine. But thinking back, what I was doing that got me down to 200 was not exactly complicated, it was fairly simple too

To answer your questions,. I'd have my first and only big meal post workout, I would just eat whatever was made for dinner that day, whether it's chicken stew, lamb chops, lentil soup etc - and I would supplement it with white rice or pitta bread. I would guesstimate that meal to be around 900-1000 calories. Pretty big portion of food. Then a couple hours later I would have a bowl of weetabix, and then a bowl of fruit - couple of bananas usually. That would take me to about 1600 for the day. I wouldn't say any of carbs, fats or proteins are lacking in my diet - carb intake might be a little on the high side

I hate to be so lax explaining my current eating habits but it really is how Ive been doing things..possibly why I've been seeing no results, despite the IF..

I do a 3 day split at the gym lifting heavy weights in a low rep range. I've only recently got back into lifting for just over a month now, I stuck to cardio for a while because my shoulder was out. Since I lost some weight during that time whilst did only cardio I lost considerable strength too so these past few weeks have been me getting back in the swing of it

Mondays I do back and biceps, I rep to 8
3x V-bar cable pulldowns
3x Seated row machine
3x Machine that emulates pullups - unsure of the name
3x Cable curls

Wednesdays I do legs, rep around 5
5x Squats
5x Leg Press
5x Weighted calf raises

Fridays I do chest, triceps, shoulders rep to 8
3x Flat DB benchpress
3x Cable chest press
3x Cable chest fly
3x Cable pushdowns
Cable face pulls
Cable shoulder raises

That's pretty much my normal workout, I continue to do cardio after the lifts as it feels weird not to at this point - atm it's treadmill hiit 15-20mins. 1 min sprints with 2 min rest. I change a few things here and there like close grip BB bench on Fridays, and shoulder DB press. My shoulders are really weak in comparison to my other bodyparts, it affects my bench but I manage

My ultimate goal is to simply have a fit and healthy body. I'd been fat for a lot of my adult life and getting down to 180 is definitely something I'm really proud of, I'm not sure the last time I was at this weight tbh . I don't think I'll be happy with my weight until it's down to below 160, so 20 more lbs. I have no clue about my bodyfat but it's got to be quite high, probably between 20-25%? I still look quite big despite losing 50lbs, I have a large bone structure

Upon reaching this goal I will continue to lift, of course. I'm not sure I intend to bulk - I'm actually really weak in comparison to how big my body/structure appears to be >:/

Thanks for taking the time to read this guys

[Lasombra]

What you said has nothing to do with anything he said. And not all bodybuilders are on steroids... and if anyone on steroids gives a natural lifter a routine designed for someone juicing, they're a dumb ass.

at first i would actually spend hours chatting with them but then i realised that only 1% of people i help will actually follow and execute the advice. nowadays i just link them to kai greene and greg plitt videos lol

He said he just links people to Kai Greene, who is a body builder. No offense but I don't see how that was confusing?

I was simply pointing out the danger of sending people to disillusionment by just doing what bodybuilders do as they are on steroids. Yes, technically natural bodybuilders are not supposed to be, but lets be serious we all know the greats took steroids, and some admitted it. I don't care if someone takes steroids or not, but following what they do without question is going to lead into hitting a wall, and wondering why suddenly you don't look like them or are getting bigger.

[PeanutButterMunky]

He said he just links people to Kai Greene, who is a body builder. No offense but I don't see how that was confusing?

I was simply pointing out the danger of sending people to disillusionment by just doing what bodybuilders do as they are on steroids. Yes, technically natural bodybuilders are not supposed to be, but lets be serious we all know the greats took steroids, and some admitted it. I don't care if someone takes steroids or not, but following what they do without question is going to lead into hitting a wall, and wondering why suddenly you don't look like them or are getting bigger.

I think he was being a little facetious in regards to the context of his post.

@ Nitey: I'll get back to you later today.

[x6Teen]

He said he just links people to Kai Greene, who is a body builder. No offense but I don't see how that was confusing?

I was simply pointing out the danger of sending people to disillusionment by just doing what bodybuilders do as they are on steroids. Yes, technically natural bodybuilders are not supposed to be, but lets be serious we all know the greats took steroids, and some admitted it. I don't care if someone takes steroids or not, but following what they do without question is going to lead into hitting a wall, and wondering why suddenly you don't look like them or are getting bigger.

obviously somebody never watched one of their videos. they're actually two of the best people you can watch on youtube before elliot hulse (strengthcamp) imo whether you're natural or not. these are the types of videos i'd link people to.

http://www.youtube.com/user/strengthcamp

but i get where you're coming from. those magazines where they say do 50 sets for each muscle group twice a day and then a picture of ronnie coleman on the side saying that you'll look him if you do so.

stuff like that aren't in the fitness magazines anymore, or at least the famous ones like mens fitness and mens health. i actually buy those from time to time. they're aren't as bad as most people say it is. probably becaus the ones that say it is are used to reading the fitness magazines from the 10-20 years ago.

most bodybuilders don't even do half the stuff that you see on youtube. like you'd see ronnie coleman squatting and deadlifting 800lbs . that shit is just for the camera. the pros routines are not much different than you'd see kids doing on the internet. the difference is that they have the genetics, commitment, time and like you said steroids to get to a lean 250lbs or even 300lbs.

[Lasombra]

obviously somebody never watched one of their videos. they're actually two of the best people you can watch on youtube before elliot hulse (strengthcamp) imo whether you're natural or not. these are the types of videos i'd link people to.

http://www.youtube.com/user/strengthcamp

but i get where you're coming from. those magazines where they say do 50 sets for each muscle group twice a day and then a picture of ronnie coleman on the side saying that you'll look him if you do so.

stuff like that aren't in the fitness magazines anymore, or at least the famous ones like mens fitness and mens health. i actually buy those from time to time. they're aren't as bad as most people say it is. probably becaus the ones that say it is are used to reading the fitness magazines from the 10-20 years ago.

most bodybuilders don't even do half the stuff that you see on youtube. like you'd see ronnie coleman squatting and deadlifting 800lbs . that shit is just for the camera. the pros routines are not much different than you'd see kids doing on the internet. the difference is that they have the genetics, commitment, time and like you said steroids to get to a lean 250lbs or even 300lbs.

I watched a lot of Kai Greene videos. He is really inspirational. But I learned early to take everything I read and see with a grain of salt as there are so many contradictions around the internet its a death trap for those just starting and are clueless.

Anyways, my bad for derailing this. On to something more positive. I'm on vacation for the next while so I'll be upping my game at the gym, putting in the required time to do the cardio I've been slacking on for so long. Although it sucks the treadmills at my gym have no incline...really, really, weird.

[DayWalker]

New deadlift PR: 445#
up 30# from 5 weeks ago: thanks Wendler Cycle!

Hoping for a new PR in back squat tomorrow: 375#???

[Vulgotha]

I just started getting into deadlifts and squats about 4 months ago and only started seriously doing them the past 2.5-3 months.. For the longest time since I've been weight lifting (14 or so) we avoided them due to my father's massive herniation, but my close friends who also lift finally convinced me to give it a shot.

So far I'm up to 330lbs for deadlifts, with squats closing in on 300lbs. Embarrassingly low given I'm kind of a big guy. Lots of people just assume you do those lifts, so I felt kind of awkward doing such light weights the past few months since I'm a regular.

[DayWalker]

take your time.

and 300# is never light

[DayWalker]

new back squat PR: 375#


but wow is my lower back tight/sore from deadlifts yesterday.
I usually don't get sore from 1 rep max... I guess my form must have disintegrated as I got heavier...
that or the weight was just heavy.

[x6Teen]

you should use a belt as you get heavier, they takes loads of your lower back. it's worth the money tbh

[Vulgotha]

I agree. I already use belt for shrugs, and it is definitely a huge help.

[claud3]

well i had a bit of a health scare around xmas time and it was awful

i was passing blood in my stool and coughing up blood too

so i went to the hospital and got a camera down as you well know and yet that came up clear... So i went to my doc to a second opinion and it turned out he still does not know the actual problem... So i am kind of freaked out a bit

i have another appointment with getting another camera not down my throat, but up my bum... They will check to see if i have a rip somewhere and if i need to get it fixed some how

so i am at the stage now that i think it might have been a unexpected thing that actually happened out of no where and it was caused by the most simplest thing

So from this point on i will update on my condition and see where i go from here... And hopefully the results from the second camera is clear and it's all healed...

[brebaz]

well i had a bit of a health scare around xmas time and it was awful

i was passing blood in my stool and coughing up blood too

so i went to the hospital and got a camera down as you well know and yet that came up clear... So i went to my doc to a second opinion and it turned out he still does not know the actual problem... So i am kind of freaked out a bit

i have another appointment with getting another camera not down my throat, but up my bum... They will check to see if i have a rip somewhere and if i need to get it fixed some how

so i am at the stage now that i think it might have been a unexpected thing that actually happened out of no where and it was caused by the most simplest thing

So from this point on i will update on my condition and see where i go from here... And hopefully the results from the second camera is clear and it's all healed...

Get well soon. And i hope it's nothing major to your health.


Now i got back to practice and it's been like a week since i started again, I can safely assume i got 30% of my stamina back, 2500 rope jumps, mixed with lots of doubles + stretching and some light push ups. My usual workout used to be like this

-4000 Rope jumps
-10KM run
-100 Push ups
-125 Squats
-150 sit-ups
-1 hour breakdancing, Yoga & conditioning.

That was the daily routine 4 months ago. I think in 10 more days i could get back to what i used to do and maybe even a bit more than that.

And that is actually one of my new year resolutions.

[spyrde]

I've had a month long break from the gym because I focused on cardiovascular exercises to prepare myself for the physical tests I'm about to take in a few weeks. My goal is to get into to the paratroopers next summer, but it's hard as fuck to get in. Anyways I've been doing great and I used to be horrible at swimming; I used to swim 200m in like 5 minutes, now I can get it in 4 minutes which is excellent. It's not amazing but considering I used to swim like a retarded sloth I think that's damn good : D I'm starting an upper/lower split again to maintain my strength and I'll get back to my normal routine once the tests are over. Still gotta focus on the 5km weighted running test and the 10km skiing test. I'm confident I'll pass 'em but considering they're ALL within a few hours I'm gonna be on the brink of passing out

[Ghost-Rhayne]

My new workout plan. Now I will be working each muscle group 2 times in a weekly period.

Week 1
Mon Push
Tue Pull
Wed Rest
Thu Legs
Fri Rest
Sat Push
Sun Pull

Week 2
Mon Rest
Tue Legs
Wed Rest
Thu Push
Fri Pull
Sat Rest
Sun Legs

Push Workout
Chest press 3x8-12
Incline chest press 3x8-12
Shoulder press 3x8-12
Dip 2x20
Chest fly 3x8-12

Pull Workout
Wide pull ups (sorry sight lol) to failure
Rows 3x8-12
Upright row 3x8-12
Bicep curls 3x8-12
Side/front delt raise

Legs
Squats 5x8-12
Calf raise 3x8-12
Back hyper extension 3x8-12

The gear I use is the Bowlex adjustable weights (2.5lbs-52.5lbs - 16 different weight settings) and the bowflex bench -10, 0, 45 & 90 degrees. I'm not doing any cardio at the moment.

Diet...

Each day I try to have the following:

Piece of chicken breast + half cup brown rice + cup of mixed veges
300ml skim milk + banana + protein powder
Cottage cheese (150g) + tuna in tomato paste (185g)

I just want to have nice muscle tone and be ripped. I am 5-10 and 80kg and still have unwanted body fat. I try to drink 2 liters water a day but recently have been failing like a madman on this but will get back into the groove.

PBM, what more do you need to know to help me reach mah goals!?

[spyrde]

Do you only have those dumbbells for your workouts? No barbells? I suggest you get one as those weights are gonna become real light for ya soon, and moves like squats are most effective with a barbell.

[claud3]

i need to get back to getting into shape again, i am currently on a cerail and soup diet
this
is meant to ease the pressure on the tire that is happening and it's crazy that i am drinking when i should not and sticking to this diet and i need to be on this for a few months

and after that and everything else, getting into shape is my next gold

and thanks for the get well post

[Ghost-Rhayne]

Do you only have those dumbbells for your workouts? No barbells? I suggest you get one as those weights are gonna become real light for ya soon, and moves like squats are most effective with a barbell.

Yeah it's all I have...flatting also makes space an issue. Also, as the adjustable weights don't have traditional iron plates, I would have to buy a bar, the weights and a rack. I'm thinking of looking at plyometrics to augment my leg work and give them that explosive power. I know my set up isn't ideal but it's all I have for now.

I think what I have is enough for the goals I have though...Just...

[spyrde]

Well sure you'll make progress with that, but at some point it won't be enough as ~20kg on both sides really don't give you that much of a challenge after a few months. If you want to look toned and ripped, then the fastest way is training just like any hardcore lifter; heavy weights and lots of compound movements. Your set-up is good for isolation moves and targeting smaller areas, but if you want the best results then you gotta go heavy.

But anyways like I said, your set-up is good for now and you can train for a while and see for yourself how it all works out. Just trying to give a tip or two.

Have you checked out any local gyms?

[DayWalker]

again- if you're trying to get back in shape... I fully endorse finding a crossfit gym.

workouts are fun/fast/effective
the community is positive and supportive (in my experience)
you can tap your competitive spirit
and you certainly won't get bored with the routine... everyday, every workout is different.

[Ghost-Rhayne]

Well sure you'll make progress with that, but at some point it won't be enough as ~20kg on both sides really don't give you that much of a challenge after a few months. If you want to look toned and ripped, then the fastest way is training just like any hardcore lifter; heavy weights and lots of compound movements. Your set-up is good for isolation moves and targeting smaller areas, but if you want the best results then you gotta go heavy.

But anyways like I said, your set-up is good for now and you can train for a while and see for yourself how it all works out. Just trying to give a tip or two.

Have you checked out any local gyms?

I've considered joining a gym but the thing is, I can see the kind of body I want starting to take form with the weights I have so I think I will be able to achieve what I want with what I have and I'm far from maxing those weights on a fair few exercises (will be a LONGGG time till I do side delt raises with 50lbs lol. I don't know...I guess I'll just keep doing what I'm doing until they are too easy then I'll look for a gym if I feel I need it to reach my goals.

[spyrde]

I've considered joining a gym but the thing is, I can see the kind of body I want starting to take form with the weights I have so I think I will be able to achieve what I want with what I have and I'm far from maxing those weights on a fair few exercises (will be a LONGGG time till I do side delt raises with 50lbs lol. I don't know...I guess I'll just keep doing what I'm doing until they are too easy then I'll look for a gym if I feel I need it to reach my goals.

Well sure you won't max out on moves like side raises for a while, but moves like bench press will really soon become more of an endurance test than a muscle builder.

Do you have a picture of something along the lines of your desired body? I don't want to demotivate you or anything, but sometimes people tend to underestimate the amount of work necessary to achieve their goals.

[x6Teen]

bump

anybody make any progress?

[spyrde]

bump

anybody make any progress?

Meh, I got sick on the day of my paratrooper tests so all the training I did for the past six months went to waste. You can't imagine how disappointed I am.... I still tried my best though, and I managed through all the muscle endurance and coordination tests by puking in between the tests. Couldn't manage the weighted running tests anymore and had to quit before the swimming, diving, jumping and skiing tests.

Well I got one experience to add to my collection. That feel when you've been puking the whole night without one minute of sleep, and the paratroopers wake us all up to go running at 5 in the morning....

[x6Teen]

wow i'd be pretty pissed :/

do you think you would've done well if you weren't sick?