The Fitness Thread

[Slick]

Here's how it all began:

Hey, Tom! I'm a loser with no prospects of ever making anything of myself! Can you help?

No, Slick, I can't help you. You gots to help yourself! You gots to get in shape! You gots to start saying "gots!"

Okay, I want to lift weights. But I don't know much about it.

I do!

[Slick]

The Flat Press

I LOVE when people ask me stuff! There's not many things I'm an expert on but this is definitely one of them.

Okay, here's a 2-day split. Day one is chest and triceps, Day two is back, shoulders and biceps. If you're ambitious and plan on working out more than 2 days a week, make sure that at least 2 days have gone by since the last time you exercised that group. In other words, go Day one, Day 2, then rest a day and go back to day one.

I'm assuming you don't want to bulk up, just get in shape. In that case, find a weight for each exercise that allows you to do 10-12 repetitions per set. By the time you reach the 10th rep, it should be difficult to finish. The 12th should be near-impossible. Adjust your weights over time as you get stronger so that you're always working in that 10-12 rep range. The positive movement (raising the weight) should be done to a 2-count (one-mississippi-two) and the negative movement (lowering the weight) should be done to a 3-count (one-mississippi-two-mississippi-three). Do 2 sets of each exercise with a minute's rest between sets.

Okay, here we go:

DAY ONE: CHEST AND TRICEPS
Flat Press

Always work the largest muscle first and work your way down to your smaller muscles. In this case, you're going to work your chest before you do tri's.

Let's start with a basic flat bench press. I'm supplying pics because it's the best way to teach proper form, except I don't entirely agree with the way the guy's doing it here. In the starting position (pic on the left) your upper arms should be absolutely parallel to the floor, not like the way this guy has it.

At any rate, lay back on a bench and keep your feet widely spaced and flat on the floor. As you work, concentrate on keeping your lower back flat to the bench. The dumbells should be at about nipple level. Make a slight arc with your arms as you lift up. Squeeze your pecs together at the top of the movement.

[Slick]

Overhead Chest and Pull

DAY ONE: CHEST AND TRICEPS
Overhead Chest Pull
This is fairly self-explanatory. Always keep your feet flat to the floor and widely spaced. Don't arch your back so much, the way this dork is doing.

[Slick]

Fly (and I need 10 characers that's not part of a quote)

DAY ONE: CHEST AND TRICEPS
Fly
Keep your back flat, feet widely spaced, and make sure your upper arms are parallel to the floor when coming down. Use your chest; not your shoulders or arms to pull the weights together.

[Slick]

Kickbacks (again, 10 characters)

DAY ONE: CHEST AND TRICEPS
Kickbacks
Stand with your feet shoulder width apart and bend at the waist. I prefer to do one arm at a time and use the other arm to lean against a bench or something. His starting position is wrong in that his upper arms should be absolutely level with his back, not raised above it. The elbows should remain tucked in and at the end of the positive movement (right pic), rotate your wrists so that your palms are facing the ceiling (instead of facing in, the way this dude is doing it).

[Slick]

Overhead Triceps Press

DAY ONE: CHEST AND TRICEPS
Overhead Triceps Press
Sit on the edge of a bench and try not to arch your back when you do this. Note the position of the upper arms: perfectly perpendicular to the floor. Lower the weight to the middle of your back and then raise it up to the starting position.

[Slick]

Lat Pull (10!)

DAY 2: BACK, SHOULDERS, BICEPS
Lat Pull
A picture's worth a thousand words.

[Jade69/Legolaslady]

I think Tom is going to kiss you.

[Slick]

Bent Over Lat Pull

DAY 2: BACK, SHOULDERS, BICEPS
Bentover Lat Pull
Also fairly self-explanatory. Squeeze your shoulder blades together at the top of the movement.

[Slick]

I think Tom is going to kiss you.
All the boys will be so jealous!

Military Press

DAY 2: BACK, SHOULDERS, BICEPS
Military Press
Sit in a seat with back support and don't arch your back. Unlike the picture, your starting position should have your upper arms perfectly parallel to the floor.

[Slick]

Lateral Raise

DAY 2: BACK, SHOULDERS, BICEPS
Lateral Raise
Self-explanatory. Stand with your feet shoulder-width apart.

[Slick]

Shrug (10 characters!)

DAY 2: BACK, SHOULDERS, BICEPS
Shrug
Self-explanatory. But don't rotate your shoulders. Visualize trying to get your shoulders to touch your ears. Squeeze and hold at the top of the movement.

[Slick]

Alternating Bicep Curls

DAY 2: BACK, SHOULDERS, BICEPS
Alternating Bicep Curls
This guy is doing both sides at the same time but I recommend alternating (right side: rep one, left side: rep one, right side rep 2, left side: rep 2...etc.) each side. Remember when splitting a movement to do 10-12 reps for each side. Rotate your wrist as you come up and as you're lowering one side begin raising the other.

[Slick]

Hammer Curls

DAY 2: BACK, SHOULDERS, BICEPS
Hammer Curls
Same as Alternating Bicep Curls except you don't rotate your wrists. I tend not to alternate these and just do both sides at one. You're basically touching the weignt to each shoulder.

[Slick]

Concentration Curls

DAY 2: BACK, SHOULDERS, BICEPS
Concentration Curls
Sit down, anchor your elbow to the middle of your inner thigh and curl the weight toward your chest.

[Slick]

Dumbbell Squat

Okay, here we go with the leg workout. I don't want to hear that you don't want to build mass on your legs. Every guy has underdeveloped legs. All exercises should be done in 3 sets, with a weight that allows you to just do 8 repetitions per set.

The first exercise is the Dumbbell Squat. Squats are the best overall leg and ass exercise. Subsequently, they're the hardest. Always do your squats first to get them out of the way.

Once again, this dork isn't using the best possible form. It's very important to remember when doing squats to always keep your knees directly above and in line with your ankles, not leaning forward. Your calves should remain relatively motionless as your thighs and ass do all the raising and lowering. Shin splints and joint problems are not our goals here. Filling out a pair of jeans in a way that turns heads is.

Squats do require that you stick your ass out a bit but not like a gay porn star. Your ass should be out, without arching your back. The form shown here in that regard is pretty good. Notice how straight his shoulders are. That's to balance himself and prevent lower back injury.

Always lower yourself till your thighs are exatly parallel to the floor. This guy's using a bench to steady himself on the downward movement. That's fine, especially for beginners, but if your ass so much as flattens a millimeter on that bench, you're cheating. The bench is there to catch you if you fall, not support you when you get tired.

When coming back up, do it, as they say, "explosively". Come up fairly quickly and squeeze and hold your buttcheeks for a second at the top.

[Slick]

Elevated Lunge

Don't walk away from that bench yet (incidentally, any hard chair is fine, so long as it's steady and can support your weight). Next up is the Elevated Lunge. Lunges also work your thighs and ass, but you're really going to feel it in your quadriceps (the front thighs). Lunges must be done fairly slowly, both because it's a serious strain on your balance and because the slower the movement, the better the burn you'll feel in your quads. The burn is good. The burn is our goal.

You must do each leg at a time and 8 reps to each leg for each set. The leg with the foot on the floor is the advance leg. Start with it a little further away from your body than shown here. Slwoly lower that leg, keeping your knee above the ankle and your back straight until the other knee almost touches the floor. Raise yourself quickly but not explosively. Do not rest. As soon as you reach the top, start lowering yourself immediately for the next rep.

[Slick]

Standing Lunge

The Standing Lunge
Works on pretty much exactly the same set of instructions with one key element missing. Can you spot it?

[Slick]

Hamstring Row

Let's hit the back of the thighs; shall we?
The Hamstring Row
A picture's worth a thousand words, but I wouldn't be thrusting my ass out as far as The Rawhide Kid here. It's okay to lean a little more forward. Don't arch your back and let the weights hang off your arms, almost dangling, so that your legs do all the work.

[Slick]

Butt Raise

The Butt Raise
My favorite exercise, not just because it's so vulgar, but because it works your quads, butt and your lower abs!

I would recommend pulling my feet in a little closer than shown here. Your heels should be about eight to 10 inches from your ass. Really push yourself to the top - higher than shown. Raise that belly button to the ceiling. You should feel a burn running from your knees to almost your belly button. Learn to flex both your butt cheeks and your abs at the top of the movement - take turns doing each one until you learn how to do both at the same time. Do 25 - 30 reps of these and don't smile like Sparky here while doing them. People will be scared of you.

[Slick]

Three with no pictures.

Okay, 3 more that I couldn't find illustrations for but I think are essential.

Side Lunges Most men have very flabby inner thighs, causing their thighs to spread out like melted cheese whenever they sit down. Stand with your feet several feet apart. Left foot forward, right foot pointed out slightly. Put your right hand on your right thigh, bend your right leg, lowering yourself to the side and stretching the inner thigh of your left leg. Do 15 reps to each leg.

Calf Thrusts Standing with dumbbells in each hand, feet shoulder width apart, raise yourself up on your toes and hold, flexing your calves. Do 2 sets with your toes forward and one with them slightly pointed out.

Butt Blast Ideally, your legs should be weighted for this. If you have ankle weights, use them. Down on all fours. Bring your right knee off the floor about 6 inches, pointing toward your chest. Thrust your right leg back and behind you so your sole is facing the ceiling. 30 reps per leg.

[Slick]

And that's all I have. Essentially, I had saved the information that Tom shared because I think it's a really good workout. It didn't come out too pretty when I reposted it because of some new ten-original-characters per post rule, and also because I wanted to make sure that someone who jumps into the middle of this thread realizes that it's Tom who said this stuff. Plus, I thought that one post per exercise was best.

I didn't keep track of any of the alternate exercises that people talked about afterwards, and would really like to see some of them, again. (Oh! And those waddle exercises Tom knew!) Nor, did I record any of the nutritional/supplement stuff.

If anyone has anything to add, old or new, feel free!

[Tom]

*gasp!*

My heart just grew ten sizes bigger!

[Slick]

*gasp!*

My heart just grew ten sizes bigger!
That can't be healthy.

Perhaps you should do some waddle exercises to get that little problem back under control!

[Tom]

That can't be healthy.

Perhaps you should do some waddle exercises to get that little problem back under control!
Oh, you mean the fatneck exercises? Here, Mr. Subtle:

Place the back of your hand, the palm facing down, under your chin. Press up with your hand while simultaneously using your tongue to press down from inside your mouth. The tension will cause the muscles under your chin to tighten up. Hold for 15 seconds. Do them every day throughout the day.

Palm facing down, place your hand on the spot where your neck meets your chest, your fingers on one collarbone, your thumb on the other (or pointing in those directions if your hands are small or your collarbones are freakishly large). Applying slight pressure with your hand on that spot, tilt your head back. Extend your lower jaw, so your chin is thrusting toward the ceiling. The muscles in your neck should be nice and tight right now. Hold for 15 seconds. Do them every day throughout the day.

[Marv]

Big thanks to the original poster Tom and the re-poster Slick. I just made myself a sweet little Word doc that I plan on starting with and adding to over time.

One question though, does the 8 reps/3 sets rule apply to the upper body as well as the legs? Just want to make sure I'm doing that right.

[i.e. 8 reps of as much as you can lift, 3 times or a total of 24 reps]

[Arune Singh]

I like to do 4 sets, going from 10 reps to 8 to 6 to 4.

That's just me though.

And DDM, is that YOU in your photo?

[Bard]

Now if only I could find a way for a 30 something to have at least a 4 pack ab. I have been rotating between aerobics and weight training for 4 years, and I've nothing to show for it despite diets and workouts. :(

[Marv]

Completed "Chest and Triceps" yesterday after my half hour run.

Ummmmmm.......yeah...MY TRICEPS AND MAN BOOBIES ARE @#$%ING KILLING ME RIGHT NOW!

*wimpers*

no pain, no gain........ugh

[Bard]

Maybe guys need a sports bra like us gals?

[Marv]

They "hurt" is from the actual chest excercises I was doing, not from them "bouncing" around. They're not THAT BIG! ;)

So yeah, I'll pass on the "bro" for now. :D

[Paradox]

**applauds der Schlickmeister**

Nicely done. I thought that stuff was gone forever.

[Tom]

They "hurt" is from the actual chest excercises I was doing, not from them "bouncing" around. They're not THAT BIG! ;)

So yeah, I'll pass on the "bro" for now. :D
Stretches:

Clasp your hands behind your back, palms in, thumbs down, arms as extended as possible. Puff up your chest a little and slowly attempt to raise your arms up behind you - not to the point of joint damage - just a couple millimeters, slowly. Hold for 15 seconds. Repeat.

Put your right hand on the back of your neck, palm down, elbow toward the ceiling. Take your left hand and put it on your right elbow. Apply some pressure and attempt to extend the reach of your right hand down to your back. Again, not to the point of joint damage. Slight pressure, slowly. Hold for 15. Do the same for your left arm. Repeat.

[Quarterwolf]

Hey I finally found the thread again. Woohoo.

I am afraid I had to not do my exercises for a good week and a half due to having a pulled muscle in my foot. I was not sure if I should do the other ones since they require to stand for some of them.

Anyway...I reached my halfway point this last tuesday. I am now at 50 pounds lost. Woohoo. Well 51 as of this morning.

So on Monday I will start the weights again sore foot or not. I need to get the rest of me in shape. Sore foot be damned.

[GreenHornet]

Hey I didn't even know this was here Thanks Tom
Well I started a Gym Rat thread so I'll get into this on.
Tip of the day:
Stuck on a weight on the bench and can't seem to break it. Give heavy dumbell presses a 6 week try. Do a warm up ( 12 reps ) and do 3 more sets using a weight you can do 8 times, If yopu can do more stop at 8 + increase the weight in between each set do a "pull" like flies or cross cables. This is called the Push/pull try that for about 6 weeks on chest day and see your bench go back up and always before chest day Work + warm up roto-cuffs or your going to feel it when you get to be my age + weight useage

[Hoss]

After a break, I'm back in the Gym.

I'm using some really cool weight machines - they are set up like traditional Nautilus style machine, but the pulley and handle system are basically ropes with handles. What it does is force you to stabilize the weight yourself and gives you some options on range of movement.

[Justin Davis]

You people have good timing. If you've seen the "My butt hurts" thread, you've seen that I'm starting to work out again.

Because I used to work out all the time when I was younger, I found I knew most of these excercises already. The one thing I really forgot was a schedule. If I didn't see this, I would have probably just walked in the gym and worked out whatever I could. I'm probably not going to do many of the leg excercises though. I'll ride my bike to the gym down the street as long as the weather is good enough to do so and I have a job where I'm standing or walking for most of the day. I think I'm good there. Kristina used to joke that I had Popeye triceps. I'd like to have the biceps and pecs to go with those that I'll get back now.

Thanks, loveable Slick and Tom.

[GreenHornet]

After a break, I'm back in the Gym.

I'm using some really cool weight machines - they are set up like traditional Nautilus style machine, but the pulley and handle system are basically ropes with handles. What it does is force you to stabilize the weight yourself and gives you some options on range of movement.

Have you ever tried the Hammer Strenght machine? They are great for days when you don't feel like free weights and they are so smooth. and heres a tip ( If you like the equipment write to them and tell them why you work out and that you like their machines and add your address + shirt size and they will send you a free shirt

[artemisboy]

Someone asked me how much I pay at Balley's on another thread which might soon be incorporated or deleted. I pay $35 a month for the first couple years and then it goes down to $15. That gives me full access to any Balley's or any of it's affiliated gyms around the country such as Crunch or Gorilla. It's really convenient for me as I work on one side of L.A. and live in another so I can fluctuate which gyms I wish to go to depending on my mood or location.

- Peter

[Tom]

I'm probably not going to do many of the leg excercises though. Classic mistake. Bike riding will tone your legs but it'll do almost nothing to add size. Your musculature is a fully connected system. Believe it or not, working your legs will improve your arms and pecs in the long run.

[Dom]

Classic mistake. Bike riding will tone your legs but it'll do almost nothing to add size. Your musculature is a fully connected system. Believe it or not, working your legs will improve your arms and pecs in the long run.


I can attest to this, leg press and squats were a great help in getting to a certain level.

And don't worry about suddenly becoming a musclebound freak, it takes a lot more than some weight lifting.

[Justin Davis]

Classic mistake. Bike riding will tone your legs but it'll do almost nothing to add size. Your musculature is a fully connected system. Believe it or not, working your legs will improve your arms and pecs in the long run.

Shut up! Stop making me work harder! You don't like me! I hate you!





Still friends?

[Tom]

Still friends?Tiny little hearts are popping all around my head.

[Adam Crocker]

I started using the gym at my University's Kinesology building not too long ago, but fug! I hath lost my student card sometime between Saturday and Sunday and I won't be able to get a new one till tomorrow. :'(

[iwarrior]

I have a set of free weights that I use three days a week on average. Here's what I do...

3 sets ab crunches(as many as I can until failure)
3 sets heel raises(as many as I can until failure)
bench press(5 sets,7 reps each)
tricep curl(3 sets,7 reps each)
bicep curl(5 sets,7 reps each)
high pull(2 sets,7 reps each)
dumbell flys(3 sets,9 reps each)
dumbell rows(2 sets,10 reps each)
incline press(2 sets,7 reps each)
leg extension(5 sets,10 reps each)
leg curl(2 sets,10 reps each)
wrist curls(4 sets,1 rep each for each direction,front and back. I use a stick tied to a rope with weights on the end. I just wind it up to the top.)

My dad taught me all the exercises. He used to practically force me to workout since I hated it at first. He started me on them when I was about 13,but I only did it once a week maybe. Then I got addicted to it for a while. Now I just see it as another chore. I got away from it for a few years but started again about 4 years ago after I saw myself get really out of shape. I'm no Mr. Universe,but I'm not a daffodil either.

BTW,I use a "7-11" method. I'll start with 7 reps with the most comfortable,yet challenging weight I can handle. Then after 7 reps gets too easy,I'll add a rep,and keep adding them until I can do 11 reps easily.After that,I increase the weight by 5 pounds.


I also go a good bit of walking.

[Dom]

OK, so the neck machine broke at my gym. Apparently I was the only one using it, so the aren't replacing it anytime soon.

Anyone know a good, free weight neck exercise?

[SOGG]

OK, so the neck machine broke at my gym. Apparently I was the only one using it, so the aren't replacing it anytime soon.

Anyone know a good, free weight neck exercise?

Not freeweights, but close. During warmups, we usually do isometric neck exercises. ( push back with neck, counter with hand behind head, etc..)
10 second holds thrice for each type. (back, front ,sides and the side neck stretches where you're pushing the chin up and the top of the head down)

They're not for everyone though -- consult your doctor!

[Jessie]

You can do the same thing with a plate and a folded towel, if you feel the pressure provided by your hand isn't smooth enough. It's best to have someone hanging around to make sure you don't injure yourself, as well. Higher reps, instead of higher weight, is always recommended.

If you're willing to buy your own equipment and bring it with you to the gym, try to find a thigh strap for a cable machine. You should be able to find one large enough to fit around your head (you may find yourself needing a chin strap to keep it in place, however - no biggie to find some nylon straps and a plastic buckle). After, it should be little trouble hooking it up to a cable, or attaching a rope and a weight at the end.

[Dom]

You can do the same thing with a plate and a folded towel, if you feel the pressure provided by your hand isn't smooth enough. It's best to have someone hanging around to make sure you don't injure yourself, as well. Higher reps, instead of higher weight, is always recommended.

If you're willing to buy your own equipment and bring it with you to the gym, try to find a thigh strap for a cable machine. You should be able to find one large enough to fit around your head (you may find yourself needing a chin strap to keep it in place, however - no biggie to find some nylon straps and a plastic buckle). After, it should be little trouble hooking it up to a cable, or attaching a rope and a weight at the end.


That's actually what I've been trying, with a thigh cable setup. It's been working pretty well. I haven't thought of the chin strap though, that might help me keep the motion smoother.

Thanks.

[Quarterwolf]

Oh hey. The thread came back.

Update. I am now in a pants size 3 sizes smaller then when I started. I went from a 3X to a XL. Oh and I have now lost a total of 76 pounds.

[Slick]

Oh hey. The thread came back.

Update. I am now in a pants size 3 sizes smaller then when I started. I went from a 3X to a XL. Oh and I have now lost a total of 76 pounds.
Damn! Really? Good job! 76 pounds is a huge amount!

I've sort of slacked off on the weights again. I hurt myself and decided to skip the weights one time, and that's all it took for me to break the momentum. Now I just need to start again. Sounds simple.

[Quarterwolf]

Damn! Really? Good job! 76 pounds is a huge amount!

I've sort of slacked off on the weights again. I hurt myself and decided to skip the weights one time, and that's all it took for me to break the momentum. Now I just need to start again. Sounds simple.

Thanks Slick.

Yeah a while ago I pulled a muscle in my foot so I stopped walking and lifting cause it really hurt my ankle alot. Now I am walking again but I have shortened up my weight routine for the time being.

[Jaye]

Just curious what affect protein drinks have on working out... anyone know?

[Tom]

Optimally, you should have carbs before your workout and a protein drink within an hour of ending your workout. The quicker you get protein in you after a workout, the better your gains.

The other effect they have is they make you fart a lot. If I'm planning on doing squats, I minimize the protein ahead of time, otherwise I wind up treating the gym to quite a symphony.

[Puma]

Oh hey. The thread came back.

Update. I am now in a pants size 3 sizes smaller then when I started. I went from a 3X to a XL. Oh and I have now lost a total of 76 pounds.

that is wonderful news Wolfie! I plateued for most of the summer but have recently dropped another 5lbs., little over halfway there, you give me hope that I can do it :)

[Jade69/Legolaslady]

Oh hey. The thread came back.

Update. I am now in a pants size 3 sizes smaller then when I started. I went from a 3X to a XL. Oh and I have now lost a total of 76 pounds.
YAAAAAAAAAAAY QW!!
I'm also a bit slimmer (though without having gone to the gym a little pudge is coming back) and I'm wearing jeans I hadn't been able to get on in 5 years.
also, at dragoncon I'll be wearing my black leather pants that I last wore at new years 1999, that I thought I was gonna explode in.
WEEEEEE
Still doin crunches and pushups at home though.

[howyadoin]

Your musculature is a fully connected system. Believe it or not, working your legs will improve your arms and pecs in the long run.That never would've occurred to me, but it makes a lot of sense. Most of my exercise comes from walking, and my arms - especially my triceps - are in pretty good shape.

[cosmic cat]

I have a question..

if you're doing weight training, and you want to build lean muscle as opposed to..say...well muscle I guess. Is using a smaller weight and doing more repetitions, better than using a heavier weight and doing less repetitions..

does it make a difference? etc.

[Jessie]

I have a question..

if you're doing weight training, and you want to build lean muscle as opposed to..say...well muscle I guess. Is using a smaller weight and doing more repetitions, better than using a heavier weight and doing less repetitions..

does it make a difference? etc.
Oh, it certainly does make a difference, as well as your range of motion. Your build is really most important, though. From what I've seen of your pictures, your muscles should be long & lean no matter which type of weightlifting you do. However, I think your best bet is with higher repetitions and lower weight. It will not only keep your muscles tighter/firmer, but keeps you from getting optimal size growth due to the declining amount of blood and oxygen. I've noticed (and everyone else probably does as well) with high weight/low reps that, while you gain great size and shape, muscle tends to feel a bit soft.

Another great way to exercise is the slow burn (slow motion) technique. You can fatigue your muscles without using a lot of weights or repetitions. If done well, anyone can get a great workout in under 45 minutes. I use this way to get through joint pain in my shoulder and elbow.

[bert]

Congrats QW. . .

that's a great amount of weight to lose.

What was the timeframe? (76 lbs in how long?)

I've been dieting for almost 6 weeks, and I've dropped 22lbs. I'm hoping to lose another 3 by Dragon*con, to make it an even 25. Not sure how big I was last year (I think I'm thinner now tho).

Not doing Atkins or any of that stuff. . just watching what I eat (no sodas), and doing a lot of exercize

I'm pretty much forbidden doing any weight training (I'm not supposed to lift anything over 10 lbs due to my eyes), but I've been doing 30 minutes on the exercycle, as well as a few reps on the "arm pull" machine at work Mon-Thurs, and then I do a half hour walk on Friday and Sunday (Saturday is my "off" day).

Congrats to you tho QW. . good job!

[Quarterwolf]

Well I hit the 80 pounds lost mark on Thursday morning. Then I went out to eat with the co-workers for chinese food so I am sure it will be back to 76 pounds by morning. I was very bad tonight.

I started my diet on April 1st. I was on the beginning of Atkins/SouthBeach and then I just started watching my carbs/fat/calories and exercising (walking mostly) every other day. I was doing weights then I stopped when I hurt my ankle somehow. SO since then I have cut back on that to only 3 days a week (When I am not slacking off). I also cut out almost all breads and sweets. And soda and Kool-Aid. So it took a major lifestyle change and realizing why I was eating what and when I was and dealing with things but now it is working really well. Hell I just the other day put on a XL Dress shirt and it fit!!!! I was wearing 3X that were getting tight at one point. :D

[howyadoin]

Well I hit the 80 pounds lost mark on Thursday morning. Then I went out to eat with the co-workers for chinese food so I am sure it will be back to 76 pounds by morning. I was very bad tonight.

I started my diet on April 1st. I was on the beginning of Atkins/SouthBeach and then I just started watching my carbs/fat/calories and exercising (walking mostly) every other day. I was doing weights then I stopped when I hurt my ankle somehow. SO since then I have cut back on that to only 3 days a week (When I am not slacking off). I also cut out almost all breads and sweets. And soda and Kool-Aid. So it took a major lifestyle change and realizing why I was eating what and when I was and dealing with things but now it is working really well. Hell I just the other day put on a XL Dress shirt and it fit!!!! I was wearing 3X that were getting tight at one point. :DWhat you've accomplished is f*cking miraculous, QW. I know people who agonize over plans to lose 15 pounds.

[Lone Ranger]

Congrats QW.

That is simply awesome!

It sounds as though you've done everything in a very sensible way.

[GreenHornet]

Congrads on the wanted weight lose, it's cool to see differences and it makes you want to keep going. I did a personal best Tuesday at my gym. Am up to using the 145lb dumb bells in dumb bell bench press. I warm up with the 105 ( 12 reps) then
125 lb (8 reps)
130 lb (8 reps)
135 lb (8 reps)
140 lb (6 reps) then I got the 145lb for 4 big ones!! I short term goal is the get the 150 lb before my 40th birthday in 2 weeks, The my big goal is to bench around 550-575 before the new year

[Quarterwolf]

BUMP with a post. I am down to my last 5 pounds needed after putting 10 back on over the christmas holidays. So I figured I would post these since I made them to post on X-Cres as well. the pics on the left are from Fall of 03 and summer of 03 before I started my diet. the pic on the Right is me form this last year in November or so. I think the differance is noticable.

http://img.photobucket.com/albums/v520/Quarterwolf/Pictopost.jpg
http://img.photobucket.com/albums/v520/Quarterwolf/Vac.jpg

So I also want to say thanks to Tom, TJShoun and all the others who were so encouraging and helpful with posts and encouragement. It really helped alot.

[SOGG]

Dude!

That's one of the more dramatic body changes cbr has seen!

Much congratulations!

[i_mmmchocolate]

You look great, QW!

Congrats to you and all those who helped you along the way.

[Indy24LA]

BUMP with a post. I am down to my last 5 pounds needed after putting 10 back on over the christmas holidays. So I figured I would post these since I made them to post on X-Cres as well. the pics on the left are from Fall of 03 and summer of 03 before I started my diet. the pic on the Right is me form this last year in November or so. I think the differance is noticable.

So I also want to say thanks to Tom, TJShoun and all the others who were so encouraging and helpful with posts and encouragement. It really helped alot.
Great job!!! It's nice to see/hear success stories like yours. Gives everyone hope.

[JadeDragon]

WOW!

Congrats. Quarterwolf! Very dramatic weight loss there. Looks like you are more like 1/6th wolf now!

Im also currently fighting the battle of the bulge. Made a new years resolution, broke it after two weeks, now Im back in the gym again. Watching my diet, mostly doing atkins. Quit drinking almost six months ago (woo!).

I was wondering if anybody has any advice on this...I was actually considering trying that "TRIMSPA" stuff. Its ephedra free now, but I know it is mostly just natural stimulants, which can be harmful to your blood pressure. I know there is no such thing as a magic weight loss pill, but I think the boost of energy and appetite suppressant might help me get over the initial hump a bit.

Anybody had any experience with those things? Or know stories good or bad from people who have done it?

Thanks!

One quick note on the cool workout outline Tom and Slick posted at the beginning of this thread (Im an old gym rat from my younger "In Shape" days...)

Originally Posted by Tom

DAY ONE: CHEST AND TRICEPS
Overhead Chest Pull
This is fairly self-explanatory. Always keep your feet flat to the floor and widely spaced. Don't arch your back so much, the way this dork is doing.

Attached Images

overheadchestpull.jpg (37.3 KB, 35 views)

The motion depicted is actually a back (lat) excersize (plus some abdomen), and probably should be included with the "back" day.

To make that movement affect the triceps, you would want to keep your elbows pointing and locked straight up, then lower the dumbells directly back behind your head.

Otherwise, very excellent workout sample! Thanks guys!~~~JadeDragon

[Rexamus Grumbo]

Okay; after seeing the effect on Quarter Wolf I am so getting on this excercise regime.

[Papergirl]

WOW! What a great accomplishment, Jim! CONGRATS!! I am so proud of you!


I am currently getting back into working out, myself. Specifically, I am getting back into kick boxing. I started to get into it in NY, and then moved back to Florida and got sidetracked. (Blech. Bad Bev. No cookie.)

Anyway, I am at it again. I started working out again this morning, and man can I feel it tonight. Especially in my stomach, shoulders and upper back. Tomorrow morning, I am just going to jog for a half hour. I figure that'll be good for days between workouts. I'm still working out a regular schedule, so we'll see.

As for diet: I take my lunch to work every day, instead of ordering out with everyone else. I avoid fried foods, breads and sugars. For snacks, I have strawberries, apples, carrots, etc. Oh, and I have been actually eating breakfast in the morning, too. A bowl of cereal, some orange juice and coffee.

It might not be a *perfect* diet, but it's a hell of a lot better than what I see most of my coworkers eating. :D

[DarlingNikki]

didn't there used to be a thread like this? we should create another one. i know there are a bunch of us out there who are trying to get healthy.

i just recently started getting back in the gym. right now i'm only doing treadmill, elliptical trainer, with a little leg machine thrown in.

anybody have suggestions on upper body workouts for girls? i'm trying to tighten up my triceps, biceps, shoulders, and back.

[howyadoin]

didn't there used to be a thread like this?Yup (http://forums.comicbookresources.com/showthread.php?t=647).


.

[Donald M.]

I can't afford a gym so I'm going with the ultimate low cost workout, walking home from work every morning.

Not sure on the exact distance, but it's somewhere between six and nine miles. Usually takes me around an hour to ninety minutes.

[west3man]

Yup (http://forums.comicbookresources.com/showthread.php?t=647).


.
This is great:

Here's how it all began:


Quote:
Originally Posted by Slick
Hey, Tom! I'm a loser with no prospects of ever making anything of myself! Can you help?




Quote:
Originally Posted by Tom
No, Slick, I can't help you. You gots to help yourself! You gots to get in shape! You gots to start saying "gots!"




Quote:
Originally Posted by Slick
Okay, I want to lift weights. But I don't know much about it.




Quote:
Originally Posted by Tom
I do!

[HomerJay]

anybody have suggestions on upper body workouts for girls? i'm trying to tighten up my triceps, biceps, shoulders, and back.

Since I used to be into bodybuilding and I'm an ex-health & wellness major, I'll field this one...

Since you're looking to tone up your upper-body stick with high reps (12-15) of each exercise (3-4 sets). As a general principal, multi-joint free-weight movements are always best because more muscle groups are called into play.

Try these:
1) Wide-grip lat pulldowns (back, shoulders, biceps, forearms)
2) Standing rows (shoulders, traps, biceps, forearms)
The wider the grip = the more you work your deltoids vs. your traps
3) Tricep pushdowns (triceps)
Do NOT swing your elbows!
4) Barbell "Skull crushers" (triceps)
This where you lay on your back and keeping your upper arms stationary, you touch your forehead with the bar then straighten your arms.
5) Barbell curls (biceps)
DON'T swing your body!

[DarlingNikki]

thanks, homerjay! i'm going to try those out tomorrow. right now i've been working out each morning, but i wonder if it really matters what time the workout takes place. someone told me working out earlier is better because it raises the metabolism for the rest of the day. is this true?

[Puma]

thanks, homerjay! i'm going to try those out tomorrow. right now i've been working out each morning, but i wonder if it really matters what time the workout takes place. someone told me working out earlier is better because it raises the metabolism for the rest of the day. is this true?
it can, it depends on the person. I've found that if I work out when my energy level is already going strong I have a better workout and feel more energized.

[DarlingNikki]

i wonder how many folks who were on the atkins diet a year ago are still on it and losing (or maintaining).

i ask because i tried it last year and lost a bunch of weight, only to put it back on, primarily because i couldn't stay away from carbs. this time around i've taken on a more balanced approach, but i know for some folks, the atkins diet has become a way of life. i just can't see myself not eating carbs!

[Puma]

just from observation of the shelves, the Atkins books aren't circulating much since the first of the year- before that there were request lists so they never had a chance to sit on the shelf

[HomerJay]

i wonder how many folks who were on the atkins diet a year ago are still on it and losing (or maintaining).


Yeah, I never really expected the Atkins fad to really sustain popularity. Any diet like that where you're radically (for most people anyway) changing your diet is VERY tough to stick with. To start with, it's just better to do little things. I remember when John Travolta was on Oprah about a year ago after losing a bunch of weight and she asked him what diet he did. He responded that he didn't go on any special diet but he basically said "instead of eating the whole pizza I now only eat half."

I've done a crash diet that I call the "Cereal" diet. Monday through friday I have fruit & yogurt for lunch and a big bowl of cereal (Special K or Total) for dinner. On the weekends I'd allow myself 2 normal meals just so I can stay sane. The only drawback is you'll get huge cravings for salty foods and you really have to make sure you get your protein on the weekends. If you're exercising a lot, it's not unheard of for you to lose 3-5 pounds a week.

And yes, morning is the best time to workout because of your energy levels and you tend to be more motivated in the morning.

I'm not an expert, but feel free to PM me if you have any questions!

[macul]

nikki, I wouldn't radically change your diet if you are also taking up an exercise routine. I'm not saying that it isn't helpful or wise to cut out certain things, such as coca-cola, ice cream, potatoe chips, et cetera, but I think watching how much you eat as well as exercising will do more than any fad diet will.

[DarlingNikki]

nikki, I wouldn't radically change your diet if you are also taking up an exercise routine. I'm not saying that it isn't helpful or wise to cut out certain things, such as coca-cola, ice cream, potatoe chips, et cetera, but I think watching how much you eat as well as exercising will do more than any fad diet will.

i tried that already and it totally didn't work for me. now i'm eating sensibly and just working out more.

[macul]

i tried that already and it totally didn't work for me. now i'm eating sensibly and just working out more.

Tried what? The fad diet thing? Eat sensibly and exercise? Wha??? B...b...but that can't work! You must throw money away on fad diet! :D

[DarlingNikki]

Tried what? The fad diet thing? Eat sensibly and exercise? Wha??? B...b...but that can't work! You must throw money away on fad diet! :D

i tried atkins last year, which is why i'm now trying to lose weight again, hehe


i'm doing the eat sensibly and exercise thing now.

[Typo Lad]

You know what I think about Atkins?

THIS (http://www.illwillpress.com/fatkins.html) is what I think about Atkins!

(warning. explicit content)

[howyadoin]

You know what I think about Atkins?

THIS (http://www.illwillpress.com/fatkins.html) is what I think about Atkins!

(warning. explicit content)Pretty funny, but it does make some valid points. Like the liver damage thing, for one.

[SOGG]

Can they be done?

I was just wondering since negatives with > 1RM seem to be doing wonders for my upper body.

[mgs]

well, I'm getting back into it again. luckily, my work has a little gym in-house that I use 4-5 times a week.

I work out anywhere for about 2 1/2 to 3 hrs. at time. Can't seem to lose weight though. It will probably come later, all I'm doing is transferring my weight to muscle as I am now about 230lbs. My weight kinda fluctuates when I lift so between 205 and 220 (my ideal) is cool. I circuit, running the tread for about 2 miles in between lifting, not much, and I do it in little sprints, but this is more about time consumption than desire to do more. Our gym is only universal so I have not hit the free weights yet, but they are waiting at my gym.

What I am looking for is that thread where Tom and the guys were talking about how much protein they take in and such, as I was wondering. I was also considering taking one of those things you hear about, that, intestine cleaner or whatever that stuff is, that gets rid of like (sorry for the tmi) that compacted waste in your body or whatever. I read an article about it and saw it online, but I was not sure if that stuff works and is true, medically or just some gimmick.

SOme of the best protein I'm finding right now is that Ostrim stuff you find in all stores now. It says it's Ostrich meat and beef, which is pretty high in sodium, being a jerky, but good on protein and low in fat. It's expensive, around 2.50 a pop and I'm not sure how well the meat is prepared, if they are cared for, free range animals, or what. The company is supposedly in PA.

well, Im pretty sore and tired on weekends, but feeling and looking much better overall. :)

[Shellhead]

MGS,

Cut back on that sodium. Tuna and chicken are both healthier low-fat sources of protein, especially the tuna, because it alsp has omega-3 fatty acids. For a more natural approach to cleansing yourself, increase the amount of fiber in your diet, ideally from food instead of nutritional supplements. Also, most people don't eat enough fruits and vegetables, even though they are fairly low-cal and loaded with vitamins.

[SOGG]

Just as an aside... does anyone know of any good fitness forums?

[SOGG]

Man, I killed the hell out of this thread, eh?

Well, in case anyone's super bored, I'd be super grateful for a critique of the following:

Cycle 1-3
3X15 40-60%

Cycle 4-6
4X15 40-60%

Cycle 7-9
4X20 40-60%

Day 1: Chest
1.) Flat Bench Press
2.) Incline Bench Press
3.) Decline Bench Press
4.) Dips
5.) Bench Flyes or Cable Flyes
6.) Abs

Day 2: Legs
1.) Squats
2.) Plyometric jumps
3.) Leg Curl
4.) Leg Extension
5.) Calf Press
6.) Abs

Day 3: Arms 1
1.) Bicep Curl
2.) Tricep bench Extension
3.) Preacher Curl
4.) Tricep rope extension
5.) Wrist curls
6.) Abs

Day 4: Back
1.) Lat Pull Down
2.) Hyperextension
3.) Seated Row
4.) T-bar row
5.) Abs

Day 5: Arms 2
1.) Dumbell shoulder press
2.) Front raises
3.) Tricep Pushdown
4.) Side Lateral lifts
5.) Tricep Kickbacks
6.) Abs

It's an endurance workout. I'm basically trying to put in around 15-20 reps per body part. But here's the catch -- I can only gym 3 days a week now. That would put some serious time between body parts. Should I be compressing some days into one day? Should I just suck it up and give up my tuesday night get-togethers? Or is it ok for one body part to only get one workout every 8 or so days?

[nubly]

why are you doing so much for chest and tris? you can squeeze everythign into three days

legs/abs
back/bis
chest/shoulders/tris

you cant workout on the weekends?

[SOGG]

why are you doing so much for chest and tris? you can squeeze everythign into three days

legs/abs
back/bis
chest/shoulders/tris

you cant workout on the weekends?

You're right. Now that I look at it, I should be doing more shoulder and back work. The tris were initially for parallel ring and horse work -- which I'm getting back on after all these years.

Oh, and the weekends are kind of packed already -- wu shu on fri/sat/sun , wing tsun and gymnastics on sun. I consider those my cardio days....

So you'd recommend a smaller cycle with less sets per body part over a long hiatus per body part?

[phoenixrising]

I am so stuck and it's starting to piss me off. I'm trying hard, dammit, and I'm not losing my little potbelly.

I do aerobics three times a week for an hour, lift weights two days a week, do bellydancing and yoga one day each - and I am pretty good about eating healthy (always less than 2,000 calories a day). I've been doing this for about six months. This week, I've started running again (to train for this 8K I'm supposedly running next month). And yet extra weight remains.

WTF? I'm about thisclose to just flipping out and saying to hell with it all.

[nubly]

So you'd recommend a smaller cycle with less sets per body part over a long hiatus per body part?
yes

I am so stuck and it's starting to piss me off. I'm trying hard, dammit, and I'm not losing my little potbelly.

I do aerobics three times a week for an hour, lift weights two days a week, do bellydancing and yoga one day each - and I am pretty good about eating healthy (always less than 2,000 calories a day). I've been doing this for about six months. This week, I've started running again (to train for this 8K I'm supposedly running next month). And yet extra weight remains.

WTF? I'm about thisclose to just flipping out and saying to hell with it all.
could be your diet. what some people think is healthy really isnt. or you may be eating the right foods but too many calories (i know you said less than 2k but some people dont count them) or youre probably eating too little calories and your body is hording bodyfat

[Puma]

shall we bring this thread back to life?

I don't know about anyone else but I can always you encouragement to keep going to work out

[Winslow]

shall we bring this thread back to life?

I don't know about anyone else but I can always you encouragement to keep going to work out

Me too.

I'm going to bike for cardiovascular.

and stretch.

What routines should I use for tone?

I really don't want bulk - I'm too frickin' old to try and look like Atlas.

[Puma]

Me too.

I'm going to bike for cardiovascular.

and stretch.

What routines should I use for tone?

I really don't want bulk - I'm too frickin' old to try and look like Atlas.

you may want to look into Pilates, it tones and strengthens core muscles but it is fairly tough - I'm still working my way into it.

[Winslow]

you may want to look into Pilates, it tones and strengthens core muscles but it is fairly tough - I'm still working my way into it.

Do you have a link or reference you recommend?

(I googled "pilates" and was over whelmed)

[Puma]

Do you have a link or reference you recommend?

(I googled "pilates" and was over whelmed)

a book reference: The Pilates body : the ultimate at home guide to strengthening, lengthening, and toning your body --without machines / Brooke Siler.

[Huh?]

Me too.

I'm going to bike for cardiovascular.

and stretch.

What routines should I use for tone?

I really don't want bulk - I'm too frickin' old to try and look like Atlas.Here is my suggestion:

Day 1 (Upper Body)

Pushups
Pullups (weight assisted if needed)
Dips (weight assisted if needed)
Seated rows
Alternating Dumbbell Curls
Flys
Military Press

Day 2 (Legs and Abs)
Leg Press
Leg Extensions
Leg Curls
Lunges
Twisting Crunches
Hanging Leg Raises

Use low to medium weight and try to do 4 sets of 10 reps with each excercise. Your 4th set should be challenging, but not overly difficult. It shouldn't be too exhausting, and you should see good results after 4-8 weeks.

[SOGG]

Me too.

I'm going to bike for cardiovascular.



Maybe I have too much invested in it, but biking is awesome. Biking lost me around 20 lbs.



and stretch.


Again, a great idea. I'm the stiffest guy in my wushu class, but there's still nothing like having a really responsive body.


What routines should I use for tone?


See... here, I keep wishing we could lure t'omm back into the thread. He always had good advice.
I use the following and it removes about an inch of waistline every 2 months as well as firming up arms and just overall giving better stamina:

(to be crosstrained with weight training)

4 laps suicides (basketball court lengths, 8 stations starting from the baseline)
2 laps frog jumps (same length)
4 laps hurdles
3 sets of 10 popups
4 sets of 20 dips

[SOGG]

Here is my suggestion:

Day 1 (Upper Body)

Pushups
Pullups (weight assisted if needed)
Dips (weight assisted if needed)
Alternating Dumbbell Curls
Flys
Military Press

Day 2 (Legs and Abs)
Leg Press
Leg Extensions
Leg Curls
Lunges
Twisting Crunches
Hanging Leg Raises

Use low to medium weight and try to do 4 sets of 10 reps with each excercise. Your 4th set should be challenging, but not overly difficult. It shouldn't be too exhausting, and you should see good results after 4-8 weeks.

It looks like it needs some core work, no? Maybe hyperextensions? Seated or t-bar rows?

[Huh?]

It looks like it needs some core work, no? Maybe hyperextensions? Seated or t-bar rows?Yeah, you're right. seated row should be added to Day 1. I will fix.

[Mac Danny]

Tom and others. I am looking for your advice..

As probably a good portion of the comic book reading world, I am a fat ass.

I used to be 277Lbs, and now I am down to 228 (my lowest was 222) but always hovering around 228. It's a pain in my subsantial rear. To top it all off, I am only 5' 8" tall, so not quite a lunchbox, but close.

I recently joined Bally's in a effort for there to be less of me. I don't want to build mass, I just want there to be les of me.

In order to do that here is my thing.

I take in on average only 1200 calories a day broken up over 5 "meals" Lots of high foober, soy, low fat etc. I do take Flaxseed opil suppliments occasionally because they were on sale.

At the gym I sped 45 Min on a treadmill, Usually set to "Fat Burn." I sweat like a pig on it and feel pretty good. I can still talk and such when excersising and my heartrate gets up to about 130. On a good week i do this 6-7 days a week.

Every other day I do the following weight machine excersies. I am not into freeweights, and I work out with my wife who also liks the machine weights.

Leg extension
Leg curl
Chest Press
Shoulder Press
Seated row
Bicep curl
Tricep extension

Every day I am at the gym I do as many ab crunches and leg lifts as I can during my streaching workout.

Now I am not saying I want to be in beach shape, and I know that it took 27 years of hard neglect to put on the weight and it ain coming off anytime soon. I have been trrying to break past the 222 mark but I just can't seem to get past it. Really I want to be 165 - 170.

Help me in shape comic guys, I got to loose my MOOBS!

-Mac Danny

Hate them damn Moobs!

[SOGG]

shall we bring this thread back to life?

I don't know about anyone else but I can always you encouragement to keep going to work out

The thing is though, going to the gym is a lifestyle choice. It's a huge time sink and you've got to like doing it to continue doing it. Goals are a cool thing to have, but they should be made with the understanding that you'll still be going to the gym after you've achieved your goal.

Something that makes that easier though, is the whole "jumping out of bed" thing. I was immensely overweight. I'm 5'6 and at my worst I was 240. I had trouble getting out of couches and had problems walking for more than 2 miles. Now I'm 165. Still not fantastic shape, but am back in martial arts and gymnastics. More importantly, I jump out of bed in the morning and have enough stamina to realistically make my bike my primary mode of transportation. What that's done to my confidence is also pretty great.

I've met interesting people and have worked in interesting places due to making that choice. (Such as teaching 5 year olds some wushu).

It's a great choice, you just have to determine if it's worth it for you.

[MarvelKnight]

My wife bought me a membership to Gold's Gym, I've been running around 9 miles every other day to and from Gold's Gym.

[WillemRXC]

Hey... I'm about to incorporate pectoral flies into my routine. Can anyone tell me how their experience with the lift has been?

[SOGG]

Hey... I'm about to incorporate pectoral flies into my routine. Can anyone tell me how their experience with the lift has been?

Really good for definition, but never seemed to give me any strength benefits.

[SOGG]

My wife bought me a membership to Gold's Gym, I've been running around 9 miles every other day to and from Gold's Gym.

Damn dude. That's no paltry run there.

[SOGG]

I take in on average only 1200 calories a day broken up over 5 "meals" Lots of high foober, soy, low fat etc. I do take Flaxseed opil suppliments occasionally because they were on sale.


That seems excessive. Someone mentioned earlier that eating too little causes your body to go into starvation and actually makes you store fat.


At the gym I sped 45 Min on a treadmill, Usually set to "Fat Burn." I sweat like a pig on it and feel pretty good. I can still talk and such when excersising and my heartrate gets up to about 130. On a good week i do this 6-7 days a week.

Don't know what 'fat burn' entails, but I think you usually need to get your heartrate to something like 220 - your age. Then keep it there for half an hour.


Every other day I do the following weight machine excersies. I am not into freeweights, and I work out with my wife who also liks the machine weights.

Leg extension
Leg curl
Chest Press
Shoulder Press
Seated row
Bicep curl
Tricep extension

YMMV, but I've always found free weights to be superiour. Machine weights allow you to neglect the micromuscles, etc. that are useful for balance, etc.


Every day I am at the gym I do as many ab crunches and leg lifts as I can during my streaching workout.

Yeah, man. That's the ticket.


I have been trrying to break past the 222 mark but I just can't seem to get past it.

You'll get there. Believe.


Really I want to be 165 - 170.


That seems low for your height. 5'8 is almost 2 metres, right?


Help me in shape comic guys, I got to loose my MOOBS!
Hate them damn Moobs!

<insert obligatory Rob Liefeld joke here>

[ragnarok_2012]

I lift weights once a week. I do one full body session. I've found that it helps give my body enough time to recover fully. I've made better & more injury free progress than I ever did lifting three times a week.

These are the heaviest sets, by the way. I do one to three sets working up to the heavy sets, depending on the exercise. And I do exercise my abs, obliques & lower back (love the angled hyperextension machine).

Wide-grip pulldowns: 4 1/2 repetitions @ 160 lbs
1-arm hammerstrength machine flies: 2 reps @ 215 lbs (currently my strongest exercise)
1-arm rope pushdowns: 4 reps @ 90 lbs
1-arm supinating dumbbell curls: 4 reps @ 50 lbs
1-arm dumbbell lateral raises: 4 reps @ 15 lbs
1-arm bentover dumbbell rows: 2 reps @ 35 lbs
standing leg curl: 2 reps @ 80 lbs
Half squats: 20 reps * 45 lbs

Weirdly enough, my legs & back develop much more easily than my chest & arms. I concentrated on chest & arms for a bit, and laid off squats for the longest time due to an inguinal hernia which is repaired & fully healed now. I look forward to being able to squat heavy again.

I do 4-6 cardio sessions per week depending on time and how sore my body is. Usually I do 90-minute sessions (usu. on the elliptical). If I only do a 30-45 minute session, I ramp up the intensity. I find it boring, but podcasts & music help me to pass the time.

[Mac Danny]

That seems excessive. Someone mentioned earlier that eating too little causes your body to go into starvation and actually makes you store fat.

Supposedly, The mutiple small meals keeps your metabolisim from slepping. So I have heard. I've gottten used to eating at that calorie level and sometimes find it difficult to eat more than that. Trust me though I do manage, I just feel awful afterwards.


Don't know what 'fat burn' entails, but I think you usually need to get your heartrate to something like 220 - your age. Then keep it there for half an hour.

"Fat Burn" on the treadmill I use is 60% max hart rate or so. It's not Cardio (80%) but I burn calories. I got to get back into cardio. I miss the sweat dripping off my elbows.



YMMV, but I've always found free weights to be superiour. Machine weights allow you to neglect the micromuscles, etc. that are useful for balance, etc.


See, good to know. I like them because it's hrd to F'up the form, but I might give freeweights a try.


That seems low for your height. 5'8 is almost 2 metres, right?



It may be, but I've been fat all my life and I hate it. HATE..

5'8" is 1.72 Meters according to onlineconversions.com

238Lbs = 107.95 Kgs

Metric is CRAZY!! Thanks for the tips!!

-Dan

<insert obligatory Rob Liefeld joke here>[/QUOTE]

[Mac Danny]

So...

Any more thoughts on what I could do to not be such a fat ass??

Man I got to get to the gym..

-Dan
"What's a gyme (looking at Gym)? Ohh a Gyyymmmee... " - Homer Simpson

[WillemRXC]

Really good for definition, but never seemed to give me any strength benefits.

Started doing them a couple nights ago. You're right... Doesn't do much in terms of strength... But they indeed help with definition - I notice the difference, although small, already. For power and strength, I use good old dumbell presses and dumbell incline presses.

[macul]

So...

Any more thoughts on what I could do to not be such a fat ass??

Man I got to get to the gym..

-Dan
"What's a gyme (looking at Gym)? Ohh a Gyyymmmee... " - Homer Simpson

Join a cardio intensive martial art, such as bjj. You'll get in great shape and have fun doing it.

[Mac Danny]

Join a cardio intensive martial art, such as bjj. You'll get in great shape and have fun doing it.


See I am worried that I am too fat and inflexible for martial arts or any kind.

I did want to find a boxing class. damn bally's where is my BOXING CLASS!

[Endel]

if you hit a plateu in weight loss, try "yo-yoing". eat under your target calories two days, then the next eat over. your body doesnt translate the lower ammount of calories as starving (since the over-calorie day tricks it), so doesnt react by hording fat. keep exercising and drink lots of water.

[macul]

See I am worried hat I am too fat and inflexible for martial arts or any kind.

I did want to find a boxing class. damn bally's where is my BOXING CLASS!

Maybe work on dropping some weight first? I really don't know how much being overweight will impact you in something like bjj, but if you aren't in shape cardio wise you'll get gassed quickly. I've heard of many people actually getting sick due to the exertion.

Many schools will teach bjj and muy thai kickboxing at the same location, so that's something to think about. You'll get in great shape, have fun, and assuming the school is legit, learn some valuable defense.

[SOGG]

See I am worried that I am too fat and inflexible for martial arts or any kind.

I did want to find a boxing class. damn bally's where is my BOXING CLASS!

Dude! Boxing is a martial art. Depending on your opponents, I've found that boxing can sometimes be even more strenuous than some martial arts.

And inflexibility isn't too much of a problem. I just re-started wu shu 5 years ago and was the stiffest person in class. Well, I still am, but I've now got front and side splits. And I turned 30 in march.

Never too old to start. Never too inflexible to get bendy.

[SOGG]

Started doing them a couple nights ago. You're right... Doesn't do much in terms of strength... But they indeed help with definition - I notice the difference, although small, already. For power and strength, I use good old dumbell presses and dumbell incline presses.

I find that they give a really nice pump too. I love the particular type of soreness that comes right after a good set of flyes.

[Tom]

So...

Any more thoughts on what I could do to not be such a fat ass??

Man I got to get to the gym..

-Dan
"What's a gyme (looking at Gym)? Ohh a Gyyymmmee... " - Homer Simpson
This is going to be tough for you to accept, but you're overtraining and undernourished. Believe it or not, you have to train less and eat more. This is assuming that your assessment of yourself is accurate and you really are working out as much as 6 - 7 times a week and eating only 1200 calories a day. You're exhausting your body (even if you don't feel it) and it's slowing itself down in response.

I suggest a semi-radical rethink of your workout in order to shock your system and kickstart your metabolism. Boxing or martial arts is an excellent suggestion. I'd also throw in biking and swimming as cardio alternatives. Switch to free weights for a while. Keep the weight low and the reps high. Rest exactly a minute between sets and move quickly from exercise to exercise. Do your back and your biceps on one day, your legs on a second day and your chest and triceps on a third day. Mix this up with the cardio alternatives and get plenty of protein while keeping the carbs reasonably low.

[Mac Danny]

if you hit a plateu in weight loss, try "yo-yoing". eat under your target calories two days, then the next eat over. your body doesnt translate the lower ammount of calories as starving (since the over-calorie day tricks it), so doesnt react by hording fat. keep exercising and drink lots of water.


See I have started drinking about a gallon of warter a day and I dig it.

69 cents and you drink it all day!

Thanks!

[Mac Danny]

This is going to be tough for you to accept, but you're overtraining and undernourished. Believe it or not, you have to train less and eat more. This is assuming that your assessment of yourself is accurate and you really are working out as much as 6 - 7 times a week and eating only 1200 calories a day. You're exhausting your body (even if you don't feel it) and it's slowing itself down in response.

I suggest a semi-radical rethink of your workout in order to shock your system and kickstart your metabolism. Boxing or martial arts is an excellent suggestion. I'd also throw in biking and swimming as cardio alternatives. Switch to free weights for a while. Keep the weight low and the reps high. Rest exactly a minute between sets and move quickly from exercise to exercise. Do your back and your biceps on one day, your legs on a second day and your chest and triceps on a third day. Mix this up with the cardio alternatives and get plenty of protein while keeping the carbs reasonably low.

Thanks Tom!

See I was more concerned about dropping the weight. I do keep my reps low weight high in number, but maybe a class will help keep me on track.

Isn't it something like 3500 calories = 1 lb of fat. so to lose 1 lb you ahve to drop 3500 calories out of your life?

Yeah I am going to look into classes. I paid for bally's so I'll see what is there. Possibly Step, no Spinning!!! I would HURL.

[Mac Danny]

Wow I say "see" a lot in my posts..

[Corrina]

I've been on a very serious weight loss program this year, ever since I received a diagnosis of osteo arthritis in my news. I knew if I didn't lose weight, the pressure on my knees would only increase as the years went on and I really was worried about my long term mobility.

Pain is a really good motivator. :)

So I haven't been able to seriously lose weight since the twins were born seven years ago. This time, with pain and mobility at stake, somehow I was able to see it much less as depriving myself and much more as doing something good for myself.

I restricted myself to 1300 calories per day and made sure I made it to the YMCA at least three times a week. The downside is that you do get hungry on 1300 calories a day. But I was able to get past it. I also discovered that the variety of my diet improved as I searched around for foods that gave me the most volume for the lowest calories. A candy bar isn't exactly enticing when you know that 250 calories can be used for something a lot more filling.

Anyway, this was the beginning of March. I've lost 17 pounds since then and I'm down one pantsize--sorta of an average of one pound a week, give or take. My original goal will take about another 10 pounds this summer. I also have increased my weights on all the machines at the YMCA.

And I'm thinking since I seem to be able to maintain this diet, I just may actually get down to the weight all those standards say I should be--which is about 14 pounds below my target weight. We'll see.

The point of the post is that until it was made perfectly clear to me that my health was seriously at stake, I couldn't maintain a diet. It's really been good to know that I can keep this diet and that I *will* lose weight on it. The results are motivation enough to keep going. And if I eat a hundred or even more calories over my goal every now and then on special occasions, that's okay too. The point is that my everyday eating habits are changing, for the better.

[Mac Danny]

I've been on a very serious weight loss program this year, ever since I received a diagnosis of osteo arthritis in my news. I knew if I didn't lose weight, the pressure on my knees would only increase as the years went on and I really was worried about my long term mobility.

Pain is a really good motivator. :)

So I haven't been able to seriously lose weight since the twins were born seven years ago. This time, with pain and mobility at stake, somehow I was able to see it much less as depriving myself and much more as doing something good for myself.

I restricted myself to 1300 calories per day and made sure I made it to the YMCA at least three times a week. The downside is that you do get hungry on 1300 calories a day. But I was able to get past it. I also discovered that the variety of my diet improved as I searched around for foods that gave me the most volume for the lowest calories. A candy bar isn't exactly enticing when you know that 250 calories can be used for something a lot more filling.

Anyway, this was the beginning of March. I've lost 17 pounds since then and I'm down one pantsize--sorta of an average of one pound a week, give or take. My original goal will take about another 10 pounds this summer. I also have increased my weights on all the machines at the YMCA.

And I'm thinking since I seem to be able to maintain this diet, I just may actually get down to the weight all those standards say I should be--which is about 14 pounds below my target weight. We'll see.

The point of the post is that until it was made perfectly clear to me that my health was seriously at stake, I couldn't maintain a diet. It's really been good to know that I can keep this diet and that I *will* lose weight on it. The results are motivation enough to keep going. And if I eat a hundred or even more calories over my goal every now and then on special occasions, that's okay too. The point is that my everyday eating habits are changing, for the better.


That is great! I am just sorry about the knees.. Tough I can see how that would be a motivator..

Keep it up!

-Dan

[Bouncing Boy]

I'm thinking of trying the exercizes mentioned at the beginning, but I know I can't do the Elevated Lunge or the Standing Lunge yet. It's too hard to get up from that possition. Tom, do you have any suggestions for me? Also should I modify any of the others based on my level of out of shapeness?

[Mac Danny]

I've been on a very serious weight loss program this year, ever since I received a diagnosis of osteo arthritis in my news. I knew if I didn't lose weight, the pressure on my knees would only increase as the years went on and I really was worried about my long term mobility.

Pain is a really good motivator. :)

So I haven't been able to seriously lose weight since the twins were born seven years ago. This time, with pain and mobility at stake, somehow I was able to see it much less as depriving myself and much more as doing something good for myself.

I restricted myself to 1300 calories per day and made sure I made it to the YMCA at least three times a week. The downside is that you do get hungry on 1300 calories a day. But I was able to get past it. I also discovered that the variety of my diet improved as I searched around for foods that gave me the most volume for the lowest calories. A candy bar isn't exactly enticing when you know that 250 calories can be used for something a lot more filling.

Anyway, this was the beginning of March. I've lost 17 pounds since then and I'm down one pantsize--sorta of an average of one pound a week, give or take. My original goal will take about another 10 pounds this summer. I also have increased my weights on all the machines at the YMCA.

And I'm thinking since I seem to be able to maintain this diet, I just may actually get down to the weight all those standards say I should be--which is about 14 pounds below my target weight. We'll see.

The point of the post is that until it was made perfectly clear to me that my health was seriously at stake, I couldn't maintain a diet. It's really been good to know that I can keep this diet and that I *will* lose weight on it. The results are motivation enough to keep going. And if I eat a hundred or even more calories over my goal every now and then on special occasions, that's okay too. The point is that my everyday eating habits are changing, for the better.

Have you tried Spaghetti Squash.. It's a great low cal vegtable substitute that tastes great with some ratatoulie(sp) on top.

I also heartily endorse Cliff bars for breakfast. 240 caories of high fiber and soy. have it with a container of light yogurt and it's a nice 300 cal breakfast.

[SOGG]

I'm thinking of trying the exercizes mentioned at the beginning, but I know I can't do the Elevated Lunge or the Standing Lunge yet. It's too hard to get up from that possition. Tom, do you have any suggestions for me? Also should I modify any of the others based on my level of out of shapeness?

Hope you don't mind me fielding the question.

An intermediate exercise that I've used to get people into lunges are weighted stair climbs. They don't have to be super heavy weights, but taking stairs two or three at a time approximates the lunge motion, with less impact on your glutes. (but lots more on your hams.)

[Dom]

Hey all,

I've decided I want to try a better protein mix than the one I'm using. I currently use Maximus Whey Protein, but I'm unhappy with the price, carb content and fat content.

I have done some research, and I see two that are interesting.

NOW WPI and Eropharm GF Pro.

The Ergopharm has added bovine plasma, which I haven't been able to find much info on. Both are CFM and low in carbs and fat. And the price is right.

Anyone ever hear of or use something with added bovine plasma? Any dangers?

[Mac Danny]

Hey all,

I've decided I want to try a better protein mix than the one I'm using. I currently use Maximus Whey Protein, but I'm unhappy with the price, carb content and fat content.

I have done some research, and I see two that are interesting.

NOW WPI and Eropharm GF Pro.

The Ergopharm has added bovine plasma, which I haven't been able to find much info on. Both are CFM and low in carbs and fat. And the price is right.

Anyone ever hear of or use something with added bovine plasma? Any dangers?


Well it doesn't sound good for you.. Too muhc like "Bovine Growth Hormone"

I'd stay away.. The only thing I want from Pigs is BACON!

[Dom]

Well it doesn't sound good for you.. Too muhc like "Bovine Growth Hormone"

I'd stay away.. The only thing I want from Pigs is BACON!

I know its not a growth hormone.

It's a series of peptides and aminos that are spray dried. Supposedly, the promote lean muscle growth. My main concern is that one of them might increase the iron in my system. I take vitamins with iron, and getting too much iron can lead to hemochromatosis.

I know they include transferrin, which moves iron through the blood. But there are other things in there that I can't identify right off. ICG and ICGF Beta.

[Mac Danny]

I know its not a growth hormone.

It's a series of peptides and aminos that are spray dried. Supposedly, the promote lean muscle growth. My main concern is that one of them might increase the iron in my system. I take vitamins with iron, and getting too much iron can lead to hemochromatosis.

I know they include transferrin, which moves iron through the blood. But there are other things in there that I can't identify right off. ICG and ICGF Beta.


Yeah, sounds complex. Food shouldn't be complex.. I say don't do it.

[Bard]

Oddly, after all these years of sweating in the gym, biking, power walking and inline skating, I have finally found the quickest way to fire up my metabolism:

*
*
*

Don't continue reading if you're faint of heart or don't like TIA . .

*
*
*

Are you ready for this? (BTW: don't be too jealous, guys.) . . .

*
*
*

It's breastfeeding. :eek: I am not joking. In three weeks after having Abbie, I have went down almost to my prepregnancy weight! (total loss of 30 lbs--Shy of 4 lbs of what I was 9 months ago.) I think my jaw dropped when I hopped on the scale yesterday. Valmore doesn't seem to be surprised, though I think he's concerned about me losing too much weight. Oddly, I have eaten more than I did before I had Abbie, and I am still losing weight.

Though I can't wait to get back to biking and the gym again.

[drwho]

I decided to resurrect this thread cus cbr needs a place where people can get weight loss support. Yes, I said it. For this special occasion I am planning to test the limits of my body probably starting Monday where I will try to lose a pound a day by burning 3500 calories:eek: a day for 10 days. I will post daily on the journey I'm about to take.

[Haunt]

i guess i'll put down my routine for scrutinization.

i get up, usually, around 8:00 in the morning

i eat a bowl of cereal (Corn Chex)

i go to the Gym and work out for an hour
- MWF i do various ab, back, and pec exercises; basically using my max on each
- Sunday Tuesday Thursday i do arms, shoulders, legs

(quick shower)

i then spend a couple hours on the internet while having lunch; oatmeal and a tuna fish (out of the can), lately.

(an hour passes)

i do pushups w/ my handy dandy pushup stands; 3 sets - 50 - 30 - 20.

i do a hundred crunches; 2 sets of 50

(quick shower & shave)

then i sleep for awhile

then i go to work

i eat a medium-sized portion of turkey breast or chicken; fruit for snacks

i go home, do a 20 minute run around my neighborhood, and repeat the pushup and crunch routine from earlier

(quick shower)

i go to bed



repeat

--------
5'10 170lbs.

[Super Samurai]

Are there any advantages to having six-pack abs besides looking good? I've always wondered what purpose it serves?

[macul]

I decided to resurrect this thread cus cbr needs a place where people can get weight loss support. Yes, I said it. For this special occasion I am planning to test the limits of my body probably starting Monday where I will try to lose a pound a day by burning 3500 calories:eek: a day for 7 days. I will post daily on the journey I'm about to take.

I can't see anything good coming of this. You'll do more harm than good by trying to burn off 3500 calories per day.

[macul]

Are there any advantages to having six-pack abs besides looking good? I've always wondered what purpose it serves?

Having good abs can be a sign of a strong cord, which is important.

[Haunt]

Are there any advantages to having six-pack abs besides looking good? I've always wondered what purpose it serves?

it feels good and invites others to touch you.

[BoosterBronze]

Well, BoosterBronze has gotten chubby in the last couple of years. In July I decided to get in shape. I've dropped 10 lbs.

I'm getting married in Febuary, and hope to drop another 20-30 lbs by then.

I've given up colas and peanut butter, my two biggest vices (next to alcolhol, which I AINT giving up).

I've taken up biking, and hope to take up breatfeeding as soon as I find a baby to do it with me.

So, I'm 6'2" 230 lbs today. If other people post on this thread, I'll post again next week.

[Mac Danny]

Well, BoosterBronze has gotten chubby in the last couple of years. In July I decided to get in shape. I've dropped 10 lbs.

I'm getting married in Febuary, and hope to drop another 20-30 lbs by then.

I've given up colas and peanut butter, my two biggest vices (next to alcolhol, which I AINT giving up).

I've taken up biking, and hope to take up breatfeeding as soon as I find a baby to do it with me.

So, I'm 6'2" 230 lbs today. If other people post on this thread, I'll post again next week.


Hey I lost 50 Lbs and I drank like a fish every thursday and friday night. I would have lost 70 but my liver swelled.

But seriously, I drank.. which was good cause I didn't eat. and If i did eat.. I puked. So win / Win

Jack Daniels and Diet coke if you are health conscious. Hell just straight liquor. Try a good scotch. It's low in carbs and looks great in your hand.

Guiness is also a good low calorie beer that tastes WAY better than and light beer people try to get you to drink. 190 Calories a pint. How great is THAT!

Drink your way to health! Slim Fast tastes WAY better with some Malibu in it.

[howyadoin]

Are there any advantages to having six-pack abs besides looking good? I've always wondered what purpose it serves?Your abs help support the weight of your upper body. If they're out of shape, or if they're completely relaxed, then your back has to do a lot more work, and is more prone to injury.

[BoosterBronze]

Hey I lost 50 Lbs and I drank like a fish every thursday and friday night. I would have lost 70 but my liver swelled.

But seriously, I drank.. which was good cause I didn't eat. and If i did eat.. I puked. So win / Win

Jack Daniels and Diet coke if you are health conscious. Hell just straight liquor. Try a good scotch. It's low in carbs and looks great in your hand.

Guiness is also a good low calorie beer that tastes WAY better than and light beer people try to get you to drink. 190 Calories a pint. How great is THAT!

Drink your way to health! Slim Fast tastes WAY better with some Malibu in it.

WOW! I'm shocked about Guinesses's calories. I don't even consider Guiness a beer, I consider it a meal replacement shake.

[drwho]

I decided to resurrect this thread cus cbr needs a place where people can get weight loss support. Yes, I said it. For this special occasion I am planning to test the limits of my body probably starting Monday where I will try to lose a pound a day by burning 3500 calories:eek: a day for 7 days. I will post daily on the journey I'm about to take.

DAY 1

The first day of my experiment. First off I weigh 176 am 5'10. My BMI is 1834
I walked on sidewalk and street surface and burned 830 calories. Hit the treadmill for 2 sessions of 2 hours and burned 2400 calories. Since I wasnt able to fit in the full amount by walking due to time constraints I reduced my calories intake for the day to 1398 to make up the difference. I took 4000 mg of vitamin c and 500 mg of glucosamine after each 1200 calorie session. Some side effects are my feet are a little sore as well as my lower back. On day 2 Im gonna try to have a session and the morning and in the evening. First day the sessions were like 3 hours apart.

I ate 16oz of chicken with hot sauce,8 frozen chicken wings, one cheddar cheese sticks, half a bag of pork rinds, and 2 srvings of nectar protien powder. Also able to keep carbs down to about 10 grams and didnt feel crappy.

[ragnarok_2012]

DAY 1

The first day of my experiment. First off I weigh 176 am 5'10. My BMI is 1834
I walked on sidewalk and street surface and burned 830 calories. Hit the treadmill for 2 sessions of 2 hours and burned 2400 calories. Since I wasnt able to fit in the full amount by walking due to time constraints I reduced my calories intake for the day to 1398 to make up the difference. I took 4000 mg of vitamin c and 500 mg of glucosamine after each 1200 calorie session. Some side effects are my feet are a little sore as well as my lower back. On day 2 Im gonna try to have a session and the morning and in the evening. First day the sessions were like 3 hours apart.

I ate 16oz of chicken with hot sauce,8 frozen chicken wings, one cheddar cheese sticks, half a bag of pork rinds, and 2 srvings of nectar protien powder. Also able to keep carbs down to about 10 grams and didnt feel crappy.

Sound ambitious.

Good luck with the rest of your experiment.

[Royal]

I just made 300 hidu squats.

[ragnarok_2012]

I just made 300 hidu squats.

300 Hindu Squats is no small feat!

[phoenixrising]

I pity the fool that goes low-carb. I've never had a more disappointing and tearful six months in my life - and it all revolved around food.

[ragnarok_2012]

I pity the fool that goes low-carb. I've never had a more disappointing and tearful six months in my life - and it all revolved around food.

Why do I have the urge to trick you into getting on a plane?

Here, have some milk. :D

[macul]

DAY 1

The first day of my experiment. First off I weigh 176 am 5'10. My BMI is 1834
I walked on sidewalk and street surface and burned 830 calories. Hit the treadmill for 2 sessions of 2 hours and burned 2400 calories. Since I wasnt able to fit in the full amount by walking due to time constraints I reduced my calories intake for the day to 1398 to make up the difference. I took 4000 mg of vitamin c and 500 mg of glucosamine after each 1200 calorie session. Some side effects are my feet are a little sore as well as my lower back. On day 2 Im gonna try to have a session and the morning and in the evening. First day the sessions were like 3 hours apart.

I ate 16oz of chicken with hot sauce,8 frozen chicken wings, one cheddar cheese sticks, half a bag of pork rinds, and 2 srvings of nectar protien powder. Also able to keep carbs down to about 10 grams and didnt feel crappy.

Seriously. Check with a doctor before continuing this. This is dangerous.

How long did you walk on the sidewalk to burn 830 calories?

[Corrina]

Saw this thread back and thought I'd report in.

Lost 29 pounds overall so far. That's 12 more since the last time I posted.

I'm very pleased.

[Mac Danny]

Saw this thread back and thought I'd report in.

Lost 29 pounds overall so far. That's 12 more since the last time I posted.

I'm very pleased.


Congratulations! keep it up!

Me I've gaine back the 10 or so I lost since last time.. I hate that. my moobs are back in Force! I'm like Manna Nicole Smith here..

[cactusmaac]

I'm getting some excellent results using the following guidelines.

1. Drink plenty of water, avoid all soft drinks and juices.
2. Go the gym at least five days a week.
3. Keep carbohydrate and fat intake down, but don't feel too guilty for occasionally having something sweet.
4. Alternate jogging with sprinting during cardio.
5. Hit different muscle groups and do some weight training every time you go.
6. Don't spend more than an hour and fifteen minutes exercising.
7. Be patient.

[mrc1214]

I'm getting some excellent results using the following guidelines.

1. Drink plenty of water, avoid all soft drinks and juices.
2. Go the gym at least five days a week.
3. Keep carbohydrate and fat intake down, but don't feel too guilty for occasionally having something sweet.
4. Alternate jogging with sprinting during cardio.
5. Hit different muscle groups and do some weight training every time you go.
6. Don't spend more than an hour and fifteen minutes exercising.
7. Be patient.

Why dont you drink juice. I have a glass of orange every morning?? Its the artificial stuff that kills you.

[macul]

4. Alternate jogging with sprinting during cardio.


I couldn't agree with this more. I added this in to my exercise about two months ago and it has paid off greatly. Prior to doing so my cardio consisted of walking, jogging, and whatever I got out of sparring. I've never been much of a distance jogger and have always struggled with it, but after adding in sprints my jogging seems like a breeze. It's tough to get those legs moving sometimes, though. There are days, such as this morning, when my feet felt like lead.

Soon as my shoulder heals (dislocated during sparring week before last) I'm checking out a brazillian jiu jitsu place that opened up down the road from me. That should really gas me too.

[macul]

Why dont you drink juice. I have a glass of orange every morning?? Its the artificial stuff that kills you.

I do a lot of juices: typically two glasses of orange and a glass or two of grape.

[Novaya Havoc]

Free weights freak me out. I stick to dumbells, the nautilus machines, and my ever-so-gay elliptical of love.

[Novaya Havoc]

I do a lot of juices: typically two glasses of orange and a glass or two of grape.

Meh. I don't even bother with juice. It's just a lot of sugar with some vitamins you can get better doeses of in supplements. Water is much better.

[SOGG]

Free weights freak me out. I stick to dumbells, the nautilus machines, and my ever-so-gay elliptical of love.

dumbells are free weights

[BoosterBronze]

I've dropped 10 lbs and infintly improved my life now that i go to the gym at 5:00 in the morning.

After running a couple miles and lifting wieghts, a day at work is a cakewalk.
And no more "How am I going to fit in a trip to the gym" anxiety all day.
I've even adapted to diet soda.

28 more lbs by Valentines Day!

[mrc1214]

The biggest problem im having is trying to stop lifting like im still playing football. I want to just keep in normal shape with good muscle tone. Not be some power lifter. I just havent found the right workout yet.

[Dom]

I've dropped about 50 lbs since last October.

After a fairly serious injury and basic demoralizing work and personal life, I balooned up from 250lbs, with 8% body fat to 275 lbs with 25% body fat. It's a miracle I'm still alive. But, after 6 months of eating properly and essentially following a bodybuilder's routine over the past 6 months (supplementing and dietary) I have trimmed down to 225 with with about 17% body fat. I still have a long way to go to get back to where I was. I figure I have at least 7-10% more body fat to drop and try to pack on an additional 20 lbs of muscle. My goal is to achieve all that, hopefully within 18-24 months.

The first steps were easier because it was really a result of inactivity and terrible diet. I urge anyone having trouble staying motivated to take a typical bodybuilding regime and try to tailor it to your goals. I know it's given me the discipline and direction I needed to get my formerly Micheal Pullman sized ass back into the gym.

[ragnarok_2012]

I've dropped about 50 lbs since last October.

After a fairly serious injury and basic demoralizing work and personal life, I balooned up from 250lbs, with 8% body fat to 275 lbs with 25% body fat. It's a miracle I'm still alive. But, after 6 months of eating properly and essentially following a bodybuilder's routine over the past 6 months (supplementing and dietary) I have trimmed down to 225 with with about 17% body fat. I still have a long way to go to get back to where I was. I figure I have at least 7-10% more body fat to drop and try to pack on an additional 20 lbs of muscle. My goal is to achieve all that, hopefully within 18-24 months.

The first steps were easier because it was really a result of inactivity and terrible diet. I urge anyone having trouble staying motivated to take a typical bodybuilding regime and try to tailor it to your goals. I know it's given me the discipline and direction I needed to get my formerly Micheal Pullman sized ass back into the gym.

Congrats Dom!

As of today, I have lost 55.25 lbs (25.1 kg).

My secret? I ran over a gypsy woman on an old country road.


Okay, you got me. Diet and exercise. But wouldn't that have been so much cooler?

[SOGG]

Congrats Dom!

As of today, I have lost 55.25 lbs (25.1 kg).

My secret? I ran over a gypsy woman on an old country road.


Okay, you got me. Diet and exercise. But wouldn't that have been so much cooler?


25kg? Holy god. That's milestone-class

[ragnarok_2012]

25kg? Holy god. That's milestone-class

Thanks.

I'm pretty damn proud of my success.

[Haunt]

The biggest problem im having is trying to stop lifting like im still playing football. I want to just keep in normal shape with good muscle tone. Not be some power lifter. I just havent found the right workout yet.


do you use mostly free weights? the nautilus machines might be the way to go. they are better for toning, at least.

DAY 1

The first day of my experiment. First off I weigh 176 am 5'10. My BMI is 1834
I walked on sidewalk and street surface and burned 830 calories. Hit the treadmill for 2 sessions of 2 hours and burned 2400 calories. Since I wasnt able to fit in the full amount by walking due to time constraints I reduced my calories intake for the day to 1398 to make up the difference. I took 4000 mg of vitamin c and 500 mg of glucosamine after each 1200 calorie session. Some side effects are my feet are a little sore as well as my lower back. On day 2 Im gonna try to have a session and the morning and in the evening. First day the sessions were like 3 hours apart.

I ate 16oz of chicken with hot sauce,8 frozen chicken wings, one cheddar cheese sticks, half a bag of pork rinds, and 2 srvings of nectar protien powder. Also able to keep carbs down to about 10 grams and didnt feel crappy.


i'm curious. what benefit were the pork rinds? i've never heard of them being part of a diet before. :confused: :)

[drwho]

do you use mostly free weights? the nautilus machines might be the way to go. they are better for toning, at least.




i'm curious. what benefit were the pork rinds? i've never heard of them being part of a diet before. :confused: :)

Well, I was low carbing that day and they dont have carbs, and also have protein. It was basically a filler cus I didnt want to gulp down a shake.

For me to burn the 830 calories or so it was about 3 hours walking on street surface. I'm basically doing mainly 3-3.7 mph on a treadmill. I dont see how that is gonna kill me it just takes alot of time to burn so much.

[Haunt]

Well, I was low carbing that day and they dont have carbs, and also have protein. It was basically a filler cus I didnt want to gulp down a shake.

For me to burn the 830 calories or so it was about 3 hours walking on street surface. I'm basically doing mainly 3-3.7 mph on a treadmill. I dont see how that is gonna kill me it just takes alot of time to burn so much.

that clears that up. aren't you worried about burning muscle; as opposed to fat? i would have gone with a conservative number of calories, like 500. :)

[drwho]

that clears that up. aren't you worried about burning muscle; as opposed to fat? i would have gone with a conservative number of calories, like 500. :)

Naah. I think my chest looks too big compared to other parts of my body so I have muscle to burn. I dont think doing this for like 10 days will cause any major damage.

[mrc1214]

do you use mostly free weights? the nautilus machines might be the way to go. they are better for toning, at least.



Yea bascially all free weights. Here my workout which was basically what the college one was.

Monday/Friday-(heavy day) Bench 4x8, Incline 4x8, Dumbell/Military Press 4x8, Triceps curls 4x8, Bicep curls (Preacher or concentration)4x8 there used to be Cleans in there as well but i stopped cause im not playing.
Tuesday- Back rows- 4x8, Lat-Pulldowns 4x8, Squats 8x6-8, Stiff Legged Deadlifts 4x12
Wednesday same as Monday/Friday but everything is 4x12-15
Thursday sam as Tuesday but 4x12-15. Its so repetitive and i really havent found anything else i like. Plus i do cardio for 20-25 mins a day also abs.
If anyone has something else where i wont feel like i cant move after that be great if you could help.