The Official Hype Fitness Thread

[Hush]

Very brutish, but hey if i can lift again ill be happy.

[Manic]

Your job is extremely physical, so that's going to take it's toll. What is your diet looking like these days? I'm willing to bet that you haven't upped your calories to keep up with the demands of your new job and that could be a part of what's making you tired. When was the last time you took a break from the gym, as well? Post your diet and routine and let's get a look at what you're doing here; maybe we can help tweak things to work better for you dietary-wise as well as your split. :up:

jag
Well...


Breakfast: Either corn flakes w/2% milk, or eggs and turkey bacon.

Other Meal: Loose granola (mixed with fruit) or roasted nuts if I'm on the road, or something like soup (or leftovers from Thanksgiving, these days) if I'm at home.

Lunch: Turkey sandwich (yes, this was the case even before Thanksgiving. I've been turkey-crazy for a couple of months) and another helping of nuts or granola.

Other Meal: I can't seem to squeeze this one in at work.

Dinner: If someone at home cooked, I eat in controlled portions. Otherwise, I'm cooking a steak, buying sushi, putting on some soup, or something along those lines.

I also squeeze in a shake immediately following my workout.



My routine...

Monday: Chest/Triceps
Mixture of machines and free weights for bench presses (inclined, declined, and level), butterfly machine (or alternately, cable crossovers), tricep extensions (2 variations), and dips (okay, so they're assisted).

Tuesday: Legs
Mostly machines for leg extensions, seated leg curls, calf raises, leg presses, thigh abductor and thigh adductor (I had to look the names of those up just now).

Wednesday: Shoulders/Abs
Shoulder presses, seated rear lateral raise (had to look up the exact name of that one, too. I suck), cable deltoid, (very recently) cable front lateral raises, side extensions (I don't know if that's what they're called, but it's that back extensions or hyperextension thing you lean over, only sideways), crunches, and an oblique twist machine.

Thursday: Back/Biceps
Pullups (also assisted...), lat pulldowns, rows, shrugs (used to be done during my Shoulder day, but I moved it), behind-the-neck pulldowns, bicep curls with my palms facing up and down

Friday: Cardio-city, although I sometimes do some scant chest/tricep work, since I heard that a 4-day gap isn't too bad.

Also, I try to get soem cardio in Mon-Thurs.

[Dodger]

Well...


Breakfast: Either corn flakes w/2% milk, or eggs and turkey bacon.

Other Meal: Loose granola (mixed with fruit) or roasted nuts if I'm on the road, or something like soup (or leftovers from Thanksgiving, these days) if I'm at home.

Lunch: Turkey sandwich (yes, this was the case even before Thanksgiving. I've been turkey-crazy for a couple of months) and another helping of nuts or granola.

Other Meal: I can't seem to squeeze this one in at work.

Dinner: If someone at home cooked, I eat in controlled portions. Otherwise, I'm cooking a steak, buying sushi, putting on some soup, or something along those lines.

I also squeeze in a shake immediately following my workout.



My routine...

Monday: Chest/Triceps
Mixture of machines and free weights for bench presses (inclined, declined, and level), butterfly machine (or alternately, cable crossovers), tricep extensions (2 variations), and dips (okay, so they're assisted).

Tuesday: Legs
Mostly machines for leg extensions, seated leg curls, calf raises, leg presses, thigh abductor and thigh adductor (I had to look the names of those up just now).

Wednesday: Shoulders/Abs
Shoulder presses, seated rear lateral raise (had to look up the exact name of that one, too. I suck), cable deltoid, (very recently) cable front lateral raises, side extensions (I don't know if that's what they're called, but it's that back extensions or hyperextension thing you lean over, only sideways), crunches, and an oblique twist machine.

Thursday: Back/Biceps
Pullups (also assisted...), lat pulldowns, rows, shrugs (used to be done during my Shoulder day, but I moved it), behind-the-neck pulldowns, bicep curls with my palms facing up and down

Friday: Cardio-city, although I sometimes do some scant chest/tricep work, since I heard that a 4-day gap isn't too bad.

Also, I try to get soem cardio in Mon-Thurs.


Christ dude. No wonder your beat. You lift weights 4 days a weeks with no cardio to break it up?

[Colossal Spoons]

His split shouldn't burn him out like this, I think it's way more an issue of diet.

[Golgo-13]

Ah, i turn 34 today and i still feel 19. :up: God bless the power of fitness.

Plus my wife got me a good old medicine ball as one of my gifts!

[jaguarr]

Yeah, it's mostly your diet. Let's evaluate.


Breakfast: Either corn flakes w/2% milk, or eggs and turkey bacon.

Every meal needs a good mix of protein AND carbs (preferably complex carbs), and maybe a little bit of healthy fat. You're going with either all carbs (corn flakes) or all protein and fat. And I'm willing to bet you're not eating much of either on top of it. Breakfast is the most important meal of the day (it's a cliche' for a reason). It stokes your metabolism and gives you fuel for what you need to do throughout the day. How about some oatmeal and eggs or oatmeal and turkey sausage or something? Or even oatmeal and a protein shake (that's what I eat for breakfast during the week because it's quick and easy and works with my work schedule).


Other Meal: Loose granola (mixed with fruit) or roasted nuts if I'm on the road, or something like soup (or leftovers from Thanksgiving, these days) if I'm at home.

Good with the granola (watch the sugar content) and nuts. What about a protein shake? Easy enough to pack a shaker and a ziploc baggie of protein around with you.


Lunch: Turkey sandwich (yes, this was the case even before Thanksgiving. I've been turkey-crazy for a couple of months) and another helping of nuts or granola.

Turkey is great, but it's going to depend on how much you're eating. Is the bread whole grain (watch out for HFCS). But just a sandwich seems pretty skimpy for lunch (even with some nuts or granola). How about some yogurt, string cheese and a fruit cup to go with it?


Other Meal: I can't seem to squeeze this one in at work.

Protein shake. Takes two minutes to mix it up and chug it. :up:


Dinner: If someone at home cooked, I eat in controlled portions. Otherwise, I'm cooking a steak, buying sushi, putting on some soup, or something along those lines.

Getting some carbs and protein in proper proportions is going to help, here. You're really not eating enough carbs to support your activity levels.


I also squeeze in a shake immediately following my workout.

^^Excellent.

I do think you're undereating. Especially in light of all the new physical activity you're engaged in with your new gig with UPS. You're also not getting enough carbs and your're not balancing your meals with enough protein, carbs and good fats in each meal. Let's do a couple of things to get a handle on your diet. First, let's map out what your idyllic caloric intake and macronutrient breakdown is:

http://www.bodybuilding.com/fun/macronutcal.htm

Then, let's get you set up on Fitday.com if you aren't already, and let's start mapping out your average diet and see how it maps out against the idyllic caloric intake we come up with based on the link above. I'll bet you are WAY under on both your required caloric intake and your macronutrients.


My routine...

Monday: Chest/Triceps
Mixture of machines and free weights for bench presses (inclined, declined, and level), butterfly machine (or alternately, cable crossovers), tricep extensions (2 variations), and dips (okay, so they're assisted).

Tuesday: Legs
Mostly machines for leg extensions, seated leg curls, calf raises, leg presses, thigh abductor and thigh adductor (I had to look the names of those up just now).

Wednesday: Shoulders/Abs
Shoulder presses, seated rear lateral raise (had to look up the exact name of that one, too. I suck), cable deltoid, (very recently) cable front lateral raises, side extensions (I don't know if that's what they're called, but it's that back extensions or hyperextension thing you lean over, only sideways), crunches, and an oblique twist machine.

Thursday: Back/Biceps
Pullups (also assisted...), lat pulldowns, rows, shrugs (used to be done during my Shoulder day, but I moved it), behind-the-neck pulldowns, bicep curls with my palms facing up and down

Friday: Cardio-city, although I sometimes do some scant chest/tricep work, since I heard that a 4-day gap isn't too bad.

Also, I try to get soem cardio in Mon-Thurs.

I need to see each day mapped out by exercise in the order that you're doing them and how many reps/sets for each of them you are doing (and how long your rest times are between sets). Also, when do you do your cardio? Before lifting? After? At first glance, four days in a row of lifting could be too much with your new work schedule and the physical demands it has. You're also not working your abs frequently enough (once a week won't cut it on those; three times a week would be better). It might be worth considering a couple of different approaches. The first would be to move to a three day split and only lift three days a week. The second would be to move your cardio day from Friday to Wednesday and then push your shoulders/abs and back/biceps wokouts out a day, so you lift two days then just do cardio on Wednesday and then go back to the lifting on Thursday. It would give your body a better chance to heal up after the lifting.

Ah, i turn 34 today and i still feel 19. :up: God bless the power of fitness.

Plus my wife got me a good old medicine ball as one of my gifts!

Happy birthday, youngster! :up: :D

jag

[Hush]

HAPPY BIRTHDAY GOLGO! I turn 21 in June. Do I have anything to look forward to at 34?

[mrvlknight21]

Ah, i turn 34 today and i still feel 19. :up: God bless the power of fitness.

Plus my wife got me a good old medicine ball as one of my gifts!

Oh man, happy birthday! I didnt realize we are so close in age (Im 33 ).

Funny you mention that, I asked for a med ball for Christmas.

[Golgo-13]

HAPPY BIRTHDAY GOLGO! I turn 21 in June. Do I have anything to look forward to at 34? Yeah, another 40 more years on this good aweful planet...

...j/k
:yay:

Thanks for the wishes guys.

[muertevilla]

I have lost 25 lbs since August and I cant seem to drop any lower.. A buddy of mine told me I am not eating enough. Is this true?

[jaguarr]

I have lost 25 lbs since August and I cant seem to drop any lower.. A buddy of mine told me I am not eating enough. Is this true?


See the post I just made above for Manic about mapping out your diet and idyllic caloric and macronutrient breakdowns and tracking them in Fitday.com (it's free). It's entirely possible that you aren't eating enough and that's stalled out your metabolism. But we need to know what you're eating and how much and how that fits what's really ideal for you.

jag

[Colossal Spoons]

"Eating more to lose weight" is like the hardest thing for people to grasp. I should get the explanation tattooed on my back cuz people at work as me to explain that like every 2 weeks lol

[Superman79]

It is odd.

I know I haven't been eating as much as I used to (my diet was 98% perfect when I was studying for the bar...and I saw results too.) part of it is time, part of it is fear of gaining weight while my activity is limited to cardio, and a big part of it is economics...I need a raise. (Eggs and Tuna are getting REALLY old) :(

Though I need to get back into that proper food AND proper amount threshold. Any advice for one on a buget jag??

[Superman79]

It is odd.

I know I haven't been eating as much as I used to (my diet was 98% perfect when I was studying for the bar...and I saw results too.) part of it is time, part of it is fear of gaining weight while my activity is limited to cardio, and a big part of it is economics...I need a raise. (Eggs and Tuna are getting REALLY old) :(

Though I need to get back into that proper food AND proper amount threshold. Any advice for one on a buget jag??

[jaguarr]

It is odd.

I know I haven't been eating as much as I used to (my diet was 98% perfect when I was studying for the bar...and I saw results too.) part of it is time, part of it is fear of gaining weight while my activity is limited to cardio, and a big part of it is economics...I need a raise. (Eggs and Tuna are getting REALLY old) :(

Though I need to get back into that proper food AND proper amount threshold. Any advice for one on a buget jag??

Got a Costco or Sam's Club nearby?

jag

[Colossal Spoons]

chicken!!!

[SsM]

What's the best Protein shake you can get? Or top 3?

[Golgo-13]

Just finished a quick kettlebell rountine. Nothing...i say, NOTHING hits the entire body as fast as working the good old KB's.

I just received this flat bench from Amazon.com today and put it together.

http://i149.photobucket.com/albums/s42/indirav1/31uKZ41HixL_SL500_AA280_.jpg

It's nice and sturdy. All i'm waiting for now is my squat rack from BB.com, and i'm set equipment wise.....

[mrvlknight21]

Just finished a quick kettlebell rountine. Nothing...i say, NOTHING hits the entire body as fast as working the good old KB's.

I just received this flat bench from Amazon.com today and put it together.

http://i149.photobucket.com/albums/s42/indirav1/31uKZ41HixL_SL500_AA280_.jpg

It's nice and sturdy. All i'm waiting for now is my squat rack from BB.com, and i'm set equipment wise.....

Is that an Iron Grip Strength bench?

[mrvlknight21]

On a side note, we are over 800 pages!
Crazy!

[jaguarr]

What's the best Protein shake you can get? Or top 3?

Optimum Nutrition 100% Whey Gold Standard in the 10 pound bags from bodybuilding.com is your best bang for the buck. :up: I like Double Chocolate. Avoid the vanilla flavor at all costs, though; it tastes like ass. Most of the other flavors are pretty good, though. Just avoid vanilla.

jag

[mrvlknight21]

What's the best Protein shake you can get? Or top 3?

Most everyone here (myself included) holds Optimum Nutrition protein (gold standard) in very high regard. It has a good amount of protein, not a bunch of additives, good taste, and good price.

[mrvlknight21]

Optimum Nutrition 100% Whey Gold Standard in the 10 pound bags from bodybuilding.com is your best bang for the buck. :up: I like Double Chocolate. Avoid the vanilla flavor at all costs, though; it tastes like ass. Most of the other flavors are pretty good, though. Just avoid vanilla.

jag

Dang, old man Jag beats me to the punch again!

[jaguarr]

Dang, old man Jag beats me to the punch again!

More proof that youth is not all it's cracked up to be. :applaud

jag

[Colossal Spoons]

Besides Optimum Nutrition which is awesome, Muscle Milk is pretty good too.

[jaguarr]

Besides Optimum Nutrition which is awesome, Muscle Milk is pretty good too.

Muscle Milk is full of fat, so avoid it if you're wanting to control your fat intake.

jag

[Colossal Spoons]

Of course :up:

I still need to give that Monster Milk a try. My diet actually needs more fat :eek:

[Colossal Spoons]

2x post

[Golgo-13]

Is that an Iron Grip Strength bench?

It's an Apex bench.

http://www.amazon.com/Apex-JD-2-1-Flat-Bench/dp/B000J3MK3S/ref=sr_1_1?ie=UTF8&qid=1228355041&sr=8-1

[jaguarr]

It's an Apex bench.

http://www.amazon.com/Apex-JD-2-1-Flat-Bench/dp/B000J3MK3S/ref=sr_1_1?ie=UTF8&qid=1228355041&sr=8-1

Nice bench for the buck. The lack of decline/incline would be a dealbreaker for me, though.

jag

[Golgo-13]

I've never been big on decline/incline myself.

[SsM]

Optimum Nutrition 100% Whey Gold Standard in the 10 pound bags from bodybuilding.com is your best bang for the buck. :up: I like Double Chocolate. Avoid the vanilla flavor at all costs, though; it tastes like ass. Most of the other flavors are pretty good, though. Just avoid vanilla.

jag Appreciate it.

[Manic]

Yeah, it's mostly your diet. Let's evaluate.
*puts on reading glasses*

Every meal needs a good mix of protein AND carbs (preferably complex carbs), and maybe a little bit of healthy fat. You're going with either all carbs (corn flakes) or all protein and fat. And I'm willing to bet you're not eating much of either on top of it. Breakfast is the most important meal of the day (it's a cliche' for a reason). It stokes your metabolism and gives you fuel for what you need to do throughout the day. How about some oatmeal and eggs or oatmeal and turkey sausage or something? Or even oatmeal and a protein shake (that's what I eat for breakfast during the week because it's quick and easy and works with my work schedule).
Actually, I've never been a fan of oatmeal. I don't know why. I'll eat the hell out of anything with oats in it, but something about oatmeal always seemed repulsive. Then again, I was about 10 or younger the last time I tried oatmeal. My tastes have changed, and not every food stays nasty after childhood (except for cranberries, which are proof that there is no just & loving god).

Good with the granola (watch the sugar content) and nuts. What about a protein shake? Easy enough to pack a shaker and a ziploc baggie of protein around with you.
The granola I get has little bits of dried apple and blueberry in it, and they're very scarce.

I'll address the issue of making a protein shake in a minute...

Turkey is great, but it's going to depend on how much you're eating. Is the bread whole grain (watch out for HFCS). But just a sandwich seems pretty skimpy for lunch (even with some nuts or granola). How about some yogurt, string cheese and a fruit cup to go with it?
As it is, it's hard for me to eat much more than the sandwich and granola. There's no time. Lunch is 30 minutes, and I never have lunch at the same time as the driver. So I have to eat while we're moving, jump out of the truck whenever he makes another stop (if you've ever seen a UPS truck, everyone exits through the passenger door 90% of the time), and climb back in. Today, I was still eating my granola when I was informed that my lunch was over.

Protein shake. Takes two minutes to mix it up and chug it. :up:
Right. Where am I going to find those two minutes? I'm not allowed to drink it while I'm carrying a package to the door. I have maybe 10-20 seconds after getting back in the truck to buckle up and hope to God that I don't fall out during another sharp turn while I'm checking the address of the next delivery. It's a vicious cycle, and this job doesn't lend me time to do anything when it's not a lunch break. Even my pre-lunch second meal takes place before I hop into the delivery truck to start my shift. There's just no time. I worked with one driver who was so busy, he spent hours nursing a single energy drink. Nobody nurses energy drinks.


Getting some carbs and protein in proper proportions is going to help, here. You're really not eating enough carbs to support your activity levels.
*writes down*

^^Excellent.
Every now and then, I get one thing right.

I do think you're undereating. Especially in light of all the new physical activity you're engaged in with your new gig with UPS. You're also not getting enough carbs and your're not balancing your meals with enough protein, carbs and good fats in each meal. Let's do a couple of things to get a handle on your diet. First, let's map out what your idyllic caloric intake and macronutrient breakdown is:

http://www.bodybuilding.com/fun/macronutcal.htm

Then, let's get you set up on Fitday.com if you aren't already, and let's start mapping out your average diet and see how it maps out against the idyllic caloric intake we come up with based on the link above. I'll bet you are WAY under on both your required caloric intake and your macronutrients.
You know, I think one of the reasons I'm not eating for this kind of work is because my last job was in retail. Physical activity at that job ranged from "put that box of DVDs on the shelf" to "don't walk faster than the customers."

And that brings me back to the calculator. I've been basing my current calorie and nutrient intake on the lack of activity I had at my old job. That thing once recommended I only eat roughly 2,000 calories per day, which what I've been doing this whole time.


I need to see each day mapped out by exercise in the order that you're doing them and how many reps/sets for each of them you are doing (and how long your rest times are between sets). Also, when do you do your cardio? Before lifting? After? At first glance, four days in a row of lifting could be too much with your new work schedule and the physical demands it has. You're also not working your abs frequently enough (once a week won't cut it on those; three times a week would be better). It might be worth considering a couple of different approaches. The first would be to move to a three day split and only lift three days a week. The second would be to move your cardio day from Friday to Wednesday and then push your shoulders/abs and back/biceps wokouts out a day, so you lift two days then just do cardio on Wednesday and then go back to the lifting on Thursday. It would give your body a better chance to heal up after the lifting.
Except on weekends, the gym I go to is busy all the time. Mornings, afternoons, evenings, and when the prime time programs are airing above the treadmills (let me know if these tongue-n-cheek comments have been working). The order I do each workout really depends on what isn't being used by someone else. I tried setting an order to do each workout months ago, but I found myself standing around and waiting exercise after exercise. There have been days where I've walked into the gym and thought "Okay, let's try some leg cur-- no, let's see if the leg exte-- no, let's try... um... that leg press machine is open! And someone else is walking toward it!" Needless to say, I've found that I'm deceptively spry when I need to get to something before someone else.

I do all cardio immediately after lifting. It's usually on a treadmill. I've tried the elliptical machine, but I'm one of those people who suddenly finds themselves incapable of doing basic things as soon as I think about them too much. And I think about my foot movements on the elliptical too much.

You know, I never did "get" how resting periods work for abs. I didn't know if they needed more or less rest than other muscle groups. They're the muscle group that never stops as long as I'm awake. Standing, sitting, sucking in my stomach slightly all day, ect.

I had my cardio on Fridays just in case my swinging social life got out of hand, and I found myself having to skip a friday workout-- which has happened. That way, I'm not missing any lifting days, and I've still got my regular post-workout cardio throughout the week. I want to keep Friday for my cardio-heavy day, which means I'll have to move my rest days to the middle of the week.

[mrvlknight21]

It's an Apex bench.

http://www.amazon.com/Apex-JD-2-1-Flat-Bench/dp/B000J3MK3S/ref=sr_1_1?ie=UTF8&qid=1228355041&sr=8-1

Good price on that one bro.
:applaud

[mrvlknight21]

I know how everyone here feels about the "I want to look like _______(insert latest ripped actor in big movie___"
But I wanted to post some of what Jason Statham claims he did to prepare for Transporter 3.
One of the main reasons is, he trains A LOT like me and I thought that was interesting.
Rowing, circuit training with medicine ball slams, rope climbs, burpees, plyo pullups, bear crawls, kettlebells, farmers walks and more.

Statham's Secrets of Superlean Actor Jason Statham
took on a brutal new training regimen and dropped 17 pounds in 6 weeks. So, what are you waiting for?

"He's a bit lardy, isn't he?" Jason Statham says in his gritty British voice, chuckling. He's referring to the man in two pictures he's holding, a pair of classic "before" shots, one from the front, one from the back. Indeed, the man in the photos has some extra dough, and not the green kind. There's muscle there for sure, but no definition at all. Statham isn't ripping on just anyone: He's the guy in the photos.



Statham's weight gain came the same way it does for most of us: a few too many beers and a couple of extra servings, compounded over time. Work out hard and you'll crave calories as fuel at the same time you loathe the millstone they can form around your middle.



"I never gave a f--k about a calorie," Statham says. "An apple? It's good for me. I'd have five. Bananas? Eat the bunch."



Statham was staying active at work, filming the shoot-'em-up War, in which he has his first fight scenes with a worthy adversary -- Jet Li. But the pounds crept onto his torso and hung there like the remembrance of meals past.



Now Statham brushes aside the ugly photos on the coffee table in his living room and gives me a dose of his current reality: He lifts up his shirt. He's shredded -- rumble-strip abs, cords in his chest, veins in his arms.



"That's 17 pounds in 6 weeks, mate," he says, and then plops down on his sofa again. "And that's working out 6 days a week for, at most, about 35 minutes a day. I've never, ever gotten results like this before."



That's a bold statement from a man who used to be on the British Olympic diving team and lists mixed martial arts (that's UFC-style fighting) as a hobby. In fact, he sounds like an infomercial. So what's the secret?



Prepare to sweat. And hurt. And, well, eat. But only enough to stoke your fire, not smother it.

The Workout

If Statham's workout is your model, you should understand that, at times during our talk, he referred to it as horrible, nauseating, bastard, murder, nightmare, and priceless, preceding each description with the word "f--king."



What follows are his general guidelines and some sample exercises. For a typical week's complete workout, go here.



He works out every day but Sunday with Logan Hood, a former Navy SEAL that runs Epoch Training (w w w epochtraining c o m). Saturdays are reserved for hour long sustained trail runs in the Hollywood Hills while the other 5 days are spent at 87Eleven, a full service action film company and stunt studio located in a converted warehouse near the Los Angeles airport. Hollywood stuntmen own and train at the unique facility. There are trampolines, climbing ropes, heavy bags, barbells, kettlebells, crash pads, and a complex apparatus of pullup bars.



There are only two real rules to the workout.

1. No repeats. "I haven't had one single day in 6 weeks that has been a repeat," he says. "Every single day has had a different combination of exercises. Obviously, you repeat exercises over the course of 6 weeks, but you'll never do that workout you did on Thursday the 23rd of August again. It always changes, and that's what keeps it so interesting."



2. Record everything. Some workouts are timed, but all work is tracked so that intensity can be maximized. Heavy lifts are recorded so that percentages can be calculated and used in other workouts. "All of this is important," Statham says. "If you want to get faster, stronger, and healthier you have to record and track progress. Making progress is the primary goal of the training I've been doing."





The workout consists of three stages.

Ten-minute warmup: Statham uses a Concept2 Rowing Machine (www.concept2.com)because it's low-impact and works the cardiovascular system as well as all primary muscle groups. This is the easy part.



Ten minutes at medium intensity: This works the body and preps it for stage 3. There's always variety. This portion of the workout consists of either:



1. Heavy lifting using compound movements like the front squat, deadlift, or power clean. Never more than five reps at a time.



2. Short circuits of various exercises with light weights.



3. Various carrying exercises with kettlebells or sandbags.



4. A progression of about 15 kettlebell exercises.



5. Various throws with medicine balls.





Interval training: This is the brutal final stage that "blows every gasket," says Statham. "You're crying for air. It redlines the heart into oblivion." Again, variety is key -- either different exercises, or one exercise done according to an interval structure. Here is a list of some of Statham's exercises. Pick six to make a circuit.



Note: You may not have access to the equipment needed to do some of these. The point is to find a balance of total- body work, so you can pick six basic exercises you can do at home and go full-out. Statham does one six-exercise circuit five times. Rest for as long as you need between exercises. And know your limits.

The Eating Plan

Statham credits intelligent eating for his rapid weight loss. And he's not starving: He downs 2,000 calories a day. For Statham the eating plan depends on the following execution, which he's religious about (ahem, except for one night of beers a few weeks in).



1. No refined sugar or flour at all, ever. Bread and pasta are out, as are sweets of any kind. No fruit juices. No booze. "That's the hardest part right there," he says. His dessert every night is plain yogurt with fresh fruit.



2. If it goes down your throat, record it on paper. "This is the bible," Statham says, holding up a black hardbound journal. He writes down everything he swallows, including water (he tries to drink 1 1/2 gallons a day -- that'll keep you feeling full). "Writing everything down makes it impossible for you to muck it up," he says.



3. Spread out the calories. Statham has six small meals daily. The foods aren't surprising -- egg whites, vegetables, lean meats, fish, nuts, and protein shakes. But the 2,000-calorie limit is gospel.

Statham's Circuit Picks:

Ball Slams

Pick up a 20-pound rubberized medicine ball, raise it above your head, and then smash it down on the floor as hard as you can. Do 20 reps.



Rope Climbs

Do 25-foot climbs using your arms, not your legs. Aim for five reps.



Pullups

Statham jumps from one pullup bar to another above it; it's called "Dyno.". But the traditional move still works your shoulders and back. Do 8 reps.



Snappers, or Whip Smashes

Attach 25 feet of heavy-gauge rope to something secure, like a fence or railing. With both hands, lift the rope above your head and use a whip-like motion to smash the rope against the floor. Do 20 reps.



Hanging Knee Raises

Hang from a pullup bar, bend your legs and curl your knees toward your chest, and then lower them. Work up to 20 reps.



Burpees

With your feet shoulder-width apart, squat, thrust your legs back, do a pushup, pull your legs back under, and jump as high as you can out of the squat position. Do 20 reps.



Bear Crawl

Walk on all fours, facedown, across the whole length of a basketball court. Go up and back three times.



Farmer Walk

Hold a heavy kettle bell in each hand, with your arms at your sides. March the length of the gym, and then march back. Do 3 reps.



Front Squats

Hold a barbell in front of your shoulders. Bend at the hips and knees until your thighs are parallel to the floor. Then push back up. Do 20 reps. Statham can do five at 1.25 times his body weight.



Rope Pulls

Tie 25- or 45-pound weight plates to a 50-foot length of rope. Pull the rope in until the weights reach you. Do 5 reps.



Weighted Stepups

Hold a kettle bell or dumbbell in each hand, step up onto a bench, and then step down. Do 20 reps.



Compound movements

Statham does bench presses, squats, or deadlifts with with about 75 percent of his one-rep max, and never incorporates them into a circuit. "My workout always changes. That keeps it interesting."

[Hush]

Personally I'am going for Hugh it kinda of inspires me.

[Colossal Spoons]

That's a great goal, he's absolutely jacked now for Wolverine.

[Hush]

Well I mean I saw Australia (great Flick by the way) he was just as Jacked for that but I mean I can't find his EXACT DIET AND WORK OUT during this, forced, month off im formating my work out to include more powerlifting but i want to find his so i can take some tips, ecspecially on his arms and Traps.

[Colossal Spoons]

You'll likely never find out his exact diet and workout. his personal trainer would be useless after that.

[Hush]

Yeah but what if i found him? Heh heh!

[Colossal Spoons]

Kidnap him! lol

[jaguarr]

Manic, feedback coming tomorrow on your response, but main gist of it is that you are undereating for your activity level. Details tomorrow. I'm winding it down for the night.

jag

[Hush]

YES THAT IS IT!! Well I mean Hugh seems nice enough and i have a good enough build he would know i worked out, i would honestly ask him for maybe a training session or a quick write up if i ran into him by some odd chance. The guy is supposed to be a stinking awesome guy. Signed some guys yearbook in Canada, i read in an interview, as WOLVERINE HOW COOL IS THAT?!?!

[Golgo-13]

I know how everyone here feels about the "I want to look like _______(insert latest ripped actor in big movie___"
But I wanted to post some of what Jason Statham claims he did to prepare for Transporter 3.
One of the main reasons is, he trains A LOT like me and I thought that was interesting.
Rowing, circuit training with medicine ball slams, rope climbs, burpees, plyo pullups, bear crawls, kettlebells, farmers walks and more.

Statham's Secrets of Superlean Actor Jason Statham
took on a brutal new training regimen and dropped 17 pounds in 6 weeks. So, what are you waiting for?

"He's a bit lardy, isn't he?" Jason Statham says in his gritty British voice, chuckling. He's referring to the man in two pictures he's holding, a pair of classic "before" shots, one from the front, one from the back. Indeed, the man in the photos has some extra dough, and not the green kind. There's muscle there for sure, but no definition at all. Statham isn't ripping on just anyone: He's the guy in the photos.



Statham's weight gain came the same way it does for most of us: a few too many beers and a couple of extra servings, compounded over time. Work out hard and you'll crave calories as fuel at the same time you loathe the millstone they can form around your middle.



"I never gave a f--k about a calorie," Statham says. "An apple? It's good for me. I'd have five. Bananas? Eat the bunch."



Statham was staying active at work, filming the shoot-'em-up War, in which he has his first fight scenes with a worthy adversary -- Jet Li. But the pounds crept onto his torso and hung there like the remembrance of meals past.



Now Statham brushes aside the ugly photos on the coffee table in his living room and gives me a dose of his current reality: He lifts up his shirt. He's shredded -- rumble-strip abs, cords in his chest, veins in his arms.



"That's 17 pounds in 6 weeks, mate," he says, and then plops down on his sofa again. "And that's working out 6 days a week for, at most, about 35 minutes a day. I've never, ever gotten results like this before."



That's a bold statement from a man who used to be on the British Olympic diving team and lists mixed martial arts (that's UFC-style fighting) as a hobby. In fact, he sounds like an infomercial. So what's the secret?



Prepare to sweat. And hurt. And, well, eat. But only enough to stoke your fire, not smother it.

The Workout

If Statham's workout is your model, you should understand that, at times during our talk, he referred to it as horrible, nauseating, bastard, murder, nightmare, and priceless, preceding each description with the word "f--king."



What follows are his general guidelines and some sample exercises. For a typical week's complete workout, go here.



He works out every day but Sunday with Logan Hood, a former Navy SEAL that runs Epoch Training (w w w epochtraining c o m). Saturdays are reserved for hour long sustained trail runs in the Hollywood Hills while the other 5 days are spent at 87Eleven, a full service action film company and stunt studio located in a converted warehouse near the Los Angeles airport. Hollywood stuntmen own and train at the unique facility. There are trampolines, climbing ropes, heavy bags, barbells, kettlebells, crash pads, and a complex apparatus of pullup bars.



There are only two real rules to the workout.

1. No repeats. "I haven't had one single day in 6 weeks that has been a repeat," he says. "Every single day has had a different combination of exercises. Obviously, you repeat exercises over the course of 6 weeks, but you'll never do that workout you did on Thursday the 23rd of August again. It always changes, and that's what keeps it so interesting."



2. Record everything. Some workouts are timed, but all work is tracked so that intensity can be maximized. Heavy lifts are recorded so that percentages can be calculated and used in other workouts. "All of this is important," Statham says. "If you want to get faster, stronger, and healthier you have to record and track progress. Making progress is the primary goal of the training I've been doing."





The workout consists of three stages.

Ten-minute warmup: Statham uses a Concept2 Rowing Machine (www.concept2.com)because it's low-impact and works the cardiovascular system as well as all primary muscle groups. This is the easy part.



Ten minutes at medium intensity: This works the body and preps it for stage 3. There's always variety. This portion of the workout consists of either:



1. Heavy lifting using compound movements like the front squat, deadlift, or power clean. Never more than five reps at a time.



2. Short circuits of various exercises with light weights.



3. Various carrying exercises with kettlebells or sandbags.



4. A progression of about 15 kettlebell exercises.



5. Various throws with medicine balls.





Interval training: This is the brutal final stage that "blows every gasket," says Statham. "You're crying for air. It redlines the heart into oblivion." Again, variety is key -- either different exercises, or one exercise done according to an interval structure. Here is a list of some of Statham's exercises. Pick six to make a circuit.



Note: You may not have access to the equipment needed to do some of these. The point is to find a balance of total- body work, so you can pick six basic exercises you can do at home and go full-out. Statham does one six-exercise circuit five times. Rest for as long as you need between exercises. And know your limits.

The Eating Plan

Statham credits intelligent eating for his rapid weight loss. And he's not starving: He downs 2,000 calories a day. For Statham the eating plan depends on the following execution, which he's religious about (ahem, except for one night of beers a few weeks in).



1. No refined sugar or flour at all, ever. Bread and pasta are out, as are sweets of any kind. No fruit juices. No booze. "That's the hardest part right there," he says. His dessert every night is plain yogurt with fresh fruit.



2. If it goes down your throat, record it on paper. "This is the bible," Statham says, holding up a black hardbound journal. He writes down everything he swallows, including water (he tries to drink 1 1/2 gallons a day -- that'll keep you feeling full). "Writing everything down makes it impossible for you to muck it up," he says.



3. Spread out the calories. Statham has six small meals daily. The foods aren't surprising -- egg whites, vegetables, lean meats, fish, nuts, and protein shakes. But the 2,000-calorie limit is gospel.

Statham's Circuit Picks:

Ball Slams

Pick up a 20-pound rubberized medicine ball, raise it above your head, and then smash it down on the floor as hard as you can. Do 20 reps.



Rope Climbs

Do 25-foot climbs using your arms, not your legs. Aim for five reps.



Pullups

Statham jumps from one pullup bar to another above it; it's called "Dyno.". But the traditional move still works your shoulders and back. Do 8 reps.



Snappers, or Whip Smashes

Attach 25 feet of heavy-gauge rope to something secure, like a fence or railing. With both hands, lift the rope above your head and use a whip-like motion to smash the rope against the floor. Do 20 reps.



Hanging Knee Raises

Hang from a pullup bar, bend your legs and curl your knees toward your chest, and then lower them. Work up to 20 reps.



Burpees

With your feet shoulder-width apart, squat, thrust your legs back, do a pushup, pull your legs back under, and jump as high as you can out of the squat position. Do 20 reps.



Bear Crawl

Walk on all fours, facedown, across the whole length of a basketball court. Go up and back three times.



Farmer Walk

Hold a heavy kettle bell in each hand, with your arms at your sides. March the length of the gym, and then march back. Do 3 reps.



Front Squats

Hold a barbell in front of your shoulders. Bend at the hips and knees until your thighs are parallel to the floor. Then push back up. Do 20 reps. Statham can do five at 1.25 times his body weight.



Rope Pulls

Tie 25- or 45-pound weight plates to a 50-foot length of rope. Pull the rope in until the weights reach you. Do 5 reps.



Weighted Stepups

Hold a kettle bell or dumbbell in each hand, step up onto a bench, and then step down. Do 20 reps.



Compound movements

Statham does bench presses, squats, or deadlifts with with about 75 percent of his one-rep max, and never incorporates them into a circuit. "My workout always changes. That keeps it interesting."

I like Statham's thinking. He trains like a UFC fighter, so he just doesn't get pretty looking muscles, he gets practical strength as well, which is great because we have alot of new guys coming into my Jiu Jitsu class who are built like body builders but can't fight worth of ****! They're strong for about 2 minutes then they gas out!

[jaguarr]

I like Statham's thinking. He trains like a UFC fighter, so he just doesn't get pretty looking muscles, he gets practical strength as well, which is great because we have alot of new guys coming into my Jiu Jitsu class who are built like body builders but can't fight worth of ****! They're strong for about 2 minutes then they gas out!

That's probably because most bodybuilders never do cardio. Ever. LOL! I feel into that trap for awhile, but it didn't take long for me to realize how much further things can be taken in the gym when you get proper cardio in as well (particularly for the "powerbuilder" style of training I do). I probably still don't do enough cardio, all be told, but that's more of an available time issue than anything else, lately. But, yeah, if all you're doing is lifting (and not varying up your training to allow for muscle endurance as well as growth) and never doing cardio, you're going to gas out quick in a fight.

jag

[Superman79]

Got a Costco or Sam's Club nearby?

jag

Got a Sams close. How much is a membership??

[Superman79]

chicken!!!

Was almost $4 a pound last week...not sure what it is right now.

Everything is too damn expensive. :csad:

[jaguarr]

Got a Sams close. How much is a membership??

Probably run you $50 a year or something along those lines. But...you can get excellent deals on huge-ass bags of frozen chicken breasts, salmon fillets, crates of eggs, cans of tuna and more (not to mention quality toilet paper for cheap). You'll spend a bit more on the average trip to a Sam's Club or Costco than you would going to the grocery store, but you'll be able to pay much less for quality food over the long-term. A trip to Costco lasts my wife and I a month or so for frozen chicken, fish, TP and many other staples that we use a lot of and we wind up paying much less for those things over the long haul than we would at the regular grocery. A membership to a store like this is a huge money saver over the course of the year for us. Worth every penny. :up:

Just checked the Sam's Club website. A standard membership is $40 a year.

jag

[Superman79]

Probably run you $50 a year or something along those lines. But...you can get excellent deals on huge-ass bags of frozen chicken breasts, salmon fillets, crates of eggs, cans of tuna and more (not to mention quality toilet paper for cheap). You'll spend a bit more on the average trip to a Sam's Club or Costco than you would going to the grocery store, but you'll be able to pay much less for quality food over the long-term. A trip to Costco lasts my wife and I a month or so for frozen chicken, fish, TP and many other staples that we use a lot of and we wind up paying much less for those things over the long haul than we would at the regular grocery. A membership to a store like this is a huge money saver over the course of the year for us. Worth every penny. :up:

Just checked the Sam's Club website. A standard membership is $40 a year.

jag

$40?? Really...I may need to get in on that, especially if I can get chicken, and tuna cheap...(and maybe some TP too :D)

Thanks jag

[Golgo-13]

I did chest and back today. Went nice and heavy.

I think within the next week or two i'm gonna treat myself. I've been putting off buying a squat rack for months now, but found one on BB.com for 149, plus free shipping!

http://i149.photobucket.com/albums/s42/indirav1/pss60wbig2.jpg



Received this via FedEx today. Gonna throw it up tomorrow.:yay:

[Manic]

I'd like to thank you for not ordering from UPS. Sure, they're paying my bills for the rest of the year, but somewhere out there is a middle-aged chain-smoking FedEX truck driver who had to deliver that squat rack between a box of t-shirts and a checkbook.

[Super Kal]

weight update: 190

5 lbs. in, like, 5 days... it's definitely because all of the cardio that I'm doing

[mrvlknight21]

weight update: 190

5 lbs. in, like, 5 days... it's definitely because all of the cardio that I'm doing

WOW! You weigh less than me now!
Great job. Hard work and discipline pays off!

[mrvlknight21]

received this via fedex today. Gonna throw it up tomorrow.:yay:

get u some!!!!

[Super Kal]

WOW! You weigh less than me now!
Great job. Hard work and discipline pays off!
for a while, it was really tough... i was stuck at the same weight for almost a month

[Golgo-13]

Just finished blasting my legs! Now i'm gonna go stuff my stomach full of protein!

[M.O.Steel]

anyone know anything about the iron-gym, the no screw pullup set. i was thinking about buying it

[M.O.Steel]

I know how everyone here feels about the "I want to look like _______(insert latest ripped actor in big movie___"
But I wanted to post some of what Jason Statham claims he did to prepare for Transporter 3.
One of the main reasons is, he trains A LOT like me and I thought that was interesting.
Rowing, circuit training with medicine ball slams, rope climbs, burpees, plyo pullups, bear crawls, kettlebells, farmers walks and more.

Statham's Secrets of Superlean Actor Jason Statham
took on a brutal new training regimen and dropped 17 pounds in 6 weeks. So, what are you waiting for?

"He's a bit lardy, isn't he?" Jason Statham says in his gritty British voice, chuckling. He's referring to the man in two pictures he's holding, a pair of classic "before" shots, one from the front, one from the back. Indeed, the man in the photos has some extra dough, and not the green kind. There's muscle there for sure, but no definition at all. Statham isn't ripping on just anyone: He's the guy in the photos.



Statham's weight gain came the same way it does for most of us: a few too many beers and a couple of extra servings, compounded over time. Work out hard and you'll crave calories as fuel at the same time you loathe the millstone they can form around your middle.



"I never gave a f--k about a calorie," Statham says. "An apple? It's good for me. I'd have five. Bananas? Eat the bunch."



Statham was staying active at work, filming the shoot-'em-up War, in which he has his first fight scenes with a worthy adversary -- Jet Li. But the pounds crept onto his torso and hung there like the remembrance of meals past.



Now Statham brushes aside the ugly photos on the coffee table in his living room and gives me a dose of his current reality: He lifts up his shirt. He's shredded -- rumble-strip abs, cords in his chest, veins in his arms.



"That's 17 pounds in 6 weeks, mate," he says, and then plops down on his sofa again. "And that's working out 6 days a week for, at most, about 35 minutes a day. I've never, ever gotten results like this before."



That's a bold statement from a man who used to be on the British Olympic diving team and lists mixed martial arts (that's UFC-style fighting) as a hobby. In fact, he sounds like an infomercial. So what's the secret?



Prepare to sweat. And hurt. And, well, eat. But only enough to stoke your fire, not smother it.

The Workout

If Statham's workout is your model, you should understand that, at times during our talk, he referred to it as horrible, nauseating, bastard, murder, nightmare, and priceless, preceding each description with the word "f--king."



What follows are his general guidelines and some sample exercises. For a typical week's complete workout, go here.



He works out every day but Sunday with Logan Hood, a former Navy SEAL that runs Epoch Training (w w w epochtraining c o m). Saturdays are reserved for hour long sustained trail runs in the Hollywood Hills while the other 5 days are spent at 87Eleven, a full service action film company and stunt studio located in a converted warehouse near the Los Angeles airport. Hollywood stuntmen own and train at the unique facility. There are trampolines, climbing ropes, heavy bags, barbells, kettlebells, crash pads, and a complex apparatus of pullup bars.



There are only two real rules to the workout.

1. No repeats. "I haven't had one single day in 6 weeks that has been a repeat," he says. "Every single day has had a different combination of exercises. Obviously, you repeat exercises over the course of 6 weeks, but you'll never do that workout you did on Thursday the 23rd of August again. It always changes, and that's what keeps it so interesting."



2. Record everything. Some workouts are timed, but all work is tracked so that intensity can be maximized. Heavy lifts are recorded so that percentages can be calculated and used in other workouts. "All of this is important," Statham says. "If you want to get faster, stronger, and healthier you have to record and track progress. Making progress is the primary goal of the training I've been doing."





The workout consists of three stages.

Ten-minute warmup: Statham uses a Concept2 Rowing Machine (www.concept2.com)because (http://www.concept2.com)because) it's low-impact and works the cardiovascular system as well as all primary muscle groups. This is the easy part.



Ten minutes at medium intensity: This works the body and preps it for stage 3. There's always variety. This portion of the workout consists of either:



1. Heavy lifting using compound movements like the front squat, deadlift, or power clean. Never more than five reps at a time.



2. Short circuits of various exercises with light weights.



3. Various carrying exercises with kettlebells or sandbags.



4. A progression of about 15 kettlebell exercises.



5. Various throws with medicine balls.





Interval training: This is the brutal final stage that "blows every gasket," says Statham. "You're crying for air. It redlines the heart into oblivion." Again, variety is key -- either different exercises, or one exercise done according to an interval structure. Here is a list of some of Statham's exercises. Pick six to make a circuit.



Note: You may not have access to the equipment needed to do some of these. The point is to find a balance of total- body work, so you can pick six basic exercises you can do at home and go full-out. Statham does one six-exercise circuit five times. Rest for as long as you need between exercises. And know your limits.

The Eating Plan

Statham credits intelligent eating for his rapid weight loss. And he's not starving: He downs 2,000 calories a day. For Statham the eating plan depends on the following execution, which he's religious about (ahem, except for one night of beers a few weeks in).



1. No refined sugar or flour at all, ever. Bread and pasta are out, as are sweets of any kind. No fruit juices. No booze. "That's the hardest part right there," he says. His dessert every night is plain yogurt with fresh fruit.



2. If it goes down your throat, record it on paper. "This is the bible," Statham says, holding up a black hardbound journal. He writes down everything he swallows, including water (he tries to drink 1 1/2 gallons a day -- that'll keep you feeling full). "Writing everything down makes it impossible for you to muck it up," he says.



3. Spread out the calories. Statham has six small meals daily. The foods aren't surprising -- egg whites, vegetables, lean meats, fish, nuts, and protein shakes. But the 2,000-calorie limit is gospel.

Statham's Circuit Picks:

Ball Slams

Pick up a 20-pound rubberized medicine ball, raise it above your head, and then smash it down on the floor as hard as you can. Do 20 reps.



Rope Climbs

Do 25-foot climbs using your arms, not your legs. Aim for five reps.



Pullups

Statham jumps from one pullup bar to another above it; it's called "Dyno.". But the traditional move still works your shoulders and back. Do 8 reps.



Snappers, or Whip Smashes

Attach 25 feet of heavy-gauge rope to something secure, like a fence or railing. With both hands, lift the rope above your head and use a whip-like motion to smash the rope against the floor. Do 20 reps.



Hanging Knee Raises

Hang from a pullup bar, bend your legs and curl your knees toward your chest, and then lower them. Work up to 20 reps.



Burpees

With your feet shoulder-width apart, squat, thrust your legs back, do a pushup, pull your legs back under, and jump as high as you can out of the squat position. Do 20 reps.



Bear Crawl

Walk on all fours, facedown, across the whole length of a basketball court. Go up and back three times.



Farmer Walk

Hold a heavy kettle bell in each hand, with your arms at your sides. March the length of the gym, and then march back. Do 3 reps.



Front Squats

Hold a barbell in front of your shoulders. Bend at the hips and knees until your thighs are parallel to the floor. Then push back up. Do 20 reps. Statham can do five at 1.25 times his body weight.



Rope Pulls

Tie 25- or 45-pound weight plates to a 50-foot length of rope. Pull the rope in until the weights reach you. Do 5 reps.



Weighted Stepups

Hold a kettle bell or dumbbell in each hand, step up onto a bench, and then step down. Do 20 reps.



Compound movements

Statham does bench presses, squats, or deadlifts with with about 75 percent of his one-rep max, and never incorporates them into a circuit. "My workout always changes. That keeps it interesting."

any chance you have teh before and after pics of statham. i can't imagine him being too flabby.

[mrvlknight21]

anyone know anything about the iron-gym, the no screw pullup set. i was thinking about buying it

Yeah it works just fine for pullups and all-dont believe the hype about doing dips on it though!

Its funny, these exact same style pullup bars have been around for SEVERAL years (Everlast brand, Doorgym brand, etc etc) and all of a sudden an informercial comes out and I see hundreds of irongym questions on about 4 different forums that I frequent.

To answer you, yes, it works fine. No it wont damage the door frame, but it may leave small marks/dents. Check the measurement of your door frame first, I think it fits up to 32" or something close to that.

Also, DO NOT BUY IT FROM THE 1-800 number or ONLINE. IT WILL COST YOU MORE.

There are coupons for Walgreens, Bed Bath and Beyond and other places that carry this that will save you a lot. They sell for $30 at thse stores and with the coupon, you can get it from $20-25.

[mrvlknight21]

any chance you have teh before and after pics of statham. i can't imagine him being too flabby.

No I dont, but check out some of the pics from Transporter 3-you will see that he is much leaner, more cut than in ANY film before.
"Flabby" for him is much different than the general population.

[Manic]

I thought the fact that they advertised the ability to do dips on that thing hilarious. Yeah, maybe if your floor has a good decline and you've got long gorilla-arms that reach the floor when you hunch over. Otherwise, it looks like you'd have the same range of motion as using the bottom step of a staircase.

[Star]

I have a question... I haven't worked out for awhile, but over the break I'm going to start up again. (About an hour of cardio daily plus various weight lifting-->nothing too hardcore haha) I am a 5'4 girl and I weigh about 130 lbs right now. Do you think I would loose weight or gain weight (muscle) in the long run? (If I didn't change my diet or anything)

[M.O.Steel]

I thought the fact that they advertised the ability to do dips on that thing hilarious. Yeah, maybe if your floor has a good decline and you've got long gorilla-arms that reach the floor when you hunch over. Otherwise, it looks like you'd have the same range of motion as using the bottom step of a staircase.

probably worse...:funny:

[mrvlknight21]

Man, I have been looking for a glute ham raise for a while now.
I think I have found one at a great cost....will let you guys know once I find out for sure.

Im just passing this on, since I am excited.

[mrvlknight21]

probably worse...:funny:

Yeah, its really ridiculous that they advertise it like that. I want to slap someone in marketing for that crap.

Just use a bench or a chair if you are doing those partial dips /bench dips(that is what I call the ones where you stick your feet on something).

[mrvlknight21]

I have a question... I haven't worked out for awhile, but over the break I'm going to start up again. (About an hour of cardio daily plus various weight lifting-->nothing too hardcore haha) I am a 5'4 girl and I weigh about 130 lbs right now. Do you think I would loose weight or gain weight (muscle) in the long run? (If I didn't change my diet or anything)

To accurately answer that, we will need a lot more info about your routine and diet.
I would also not recommend an hour of cardio daily regardless of your goals.

[M.O.Steel]

I have a question... I haven't worked out for awhile, but over the break I'm going to start up again. (About an hour of cardio daily plus various weight lifting-->nothing too hardcore haha) I am a 5'4 girl and I weigh about 130 lbs right now. Do you think I would loose weight or gain weight (muscle) in the long run? (If I didn't change my diet or anything)

are you trying to gain weight or lose weight? you will most likely lose weight because you are doing a lot of cardio with a not-so-hardcore weight lifting regiment. while you gain muscle and losing fat (mucle weighs more for the same volume), you might not see a change in weight, but you will notice that you are getting slimmer and healthier with your clothes fitting better, and you energy level increases. Even lifting weight helps you to burn calories even when you're not working out. People tend to gain weight after a lifting workout if they eat alot without doing any cardio. You tend to get a lot hungrier after a lifting workout than after a cardio workout, so people tend to eat alot more than their body needs, if you don't change your diet, and you do the hour of cardio everyday, you will probably lose weight.

Now if you want to gain weight, then you should eat a lot more, but just make sure it's healthy and not fatty. you could also include calries shots like ensure, breakfast shakes, or even slim fast IN ADDITION to you diet.

To accurately answer that, we will need a lot more info about your routine and diet.

I would also not recommend an hour of cardio daily regardless of your goals.


an hour of cardio isn't bad, but if you are coming off a break, then it's probably better if you ease yourself into it by doing less time with less intesity, and then work your way up.

but I don't think doing an hour of cardio everyday is bad.

[jaguarr]

I have a question... I haven't worked out for awhile, but over the break I'm going to start up again. (About an hour of cardio daily plus various weight lifting-->nothing too hardcore haha) I am a 5'4 girl and I weigh about 130 lbs right now. Do you think I would loose weight or gain weight (muscle) in the long run? (If I didn't change my diet or anything)

Women don't build muscle like men do, generally speaking, since they have a different hormonal profile that's lower in testosterone and higher in estrogen. There are natural exceptions to this rule, but most women who put on a lot of muscle cycled testosterone or another anabolic compound and ate like a horse to do so. Women who lift heavy and hard generally put on very lean muscle and drop bodyfat (muscle will burn fat as a fuel, so the more muscle fibers being recruited and grown, the more fat will be burned and that is true for women as well). The women who get that hardbody look of being lean and slightly muscular with nice tone and low bodyfat have figured this out and put just as much time into weight training as they do cardio in the gym, if not more. Diet, of course, is a big component of fitness. If you keep your diet exactly the same as you currently have it, but start doing exercise, you'll see a drop in bodyfat because the exercise will create a caloric deficiency. However, not knowing what your current diet looks like, you could cause yourself too great of a caloric deficiency and stall your metabolism out, make yourself sick, or cause abnormal weakness and fatigue among other things.

What goals do you have for the gym? Let's start there and talk about how you can get there.

jag

[jaguarr]

Actually, I've never been a fan of oatmeal. I don't know why. I'll eat the hell out of anything with oats in it, but something about oatmeal always seemed repulsive. Then again, I was about 10 or younger the last time I tried oatmeal. My tastes have changed, and not every food stays nasty after childhood (except for cranberries, which are proof that there is no just & loving god).

So, you haven't had any oatmeal in over a decade, but you know you don't like it? I hated bleu cheese when I was ten, now I think it's candy. Tastes change. ;) I do know this; you need to eat a big breakfast. Your ability to eat during the day is spotty at best, so a big breakfast is going to be a big asset to you.


As it is, it's hard for me to eat much more than the sandwich and granola. There's no time. Lunch is 30 minutes, and I never have lunch at the same time as the driver. So I have to eat while we're moving, jump out of the truck whenever he makes another stop (if you've ever seen a UPS truck, everyone exits through the passenger door 90% of the time), and climb back in. Today, I was still eating my granola when I was informed that my lunch was over.

Take a queue from the Marines: Improvise. Adapt. Overcome. You need to get creative and find ways that will allow you to get your caloric intake in spite of your working conditions.


I can't


That is what I keep hearing you say. Improvise. Adapt. Overcome.



You know, I think one of the reasons I'm not eating for this kind of work is because my last job was in retail. Physical activity at that job ranged from "put that box of DVDs on the shelf" to "don't walk faster than the customers."

Your situation has changed; your body is requiring more calories now because your new job is very physical. Your fatigue is certainly related to that and you run the risk of stalling out your metabolism if you're not careful, which would make your progress halt or reverse when it comes to the bodyfat reduction goals you have.


And that brings me back to the calculator. I've been basing my current calorie and nutrient intake on the lack of activity I had at my old job. That thing once recommended I only eat roughly 2,000 calories per day, which what I've been doing this whole time.

Run the calculator again and post your results. Let's revise your caloric intake. I'll help you with that.


Except on weekends, the gym I go to is busy all the time. Mornings, afternoons, evenings, and when the prime time programs are airing above the treadmills (let me know if these tongue-n-cheek comments have been working). The order I do each workout really depends on what isn't being used by someone else. I tried setting an order to do each workout months ago, but I found myself standing around and waiting exercise after exercise. There have been days where I've walked into the gym and thought "Okay, let's try some leg cur-- no, let's see if the leg exte-- no, let's try... um... that leg press machine is open! And someone else is walking toward it!" Needless to say, I've found that I'm deceptively spry when I need to get to something before someone else.

Yes, working out in a public gym creates this issue (one of the many reasons I work out at home with my own gear). The more consistent you can be with your routines, the better, though I know you're aware of this.


I do all cardio immediately after lifting. It's usually on a treadmill. I've tried the elliptical machine, but I'm one of those people who suddenly finds themselves incapable of doing basic things as soon as I think about them too much. And I think about my foot movements on the elliptical too much.

I would not do more than 20 minutes of cardio after lifting. You've already depleted your glucogen stores out by lifting, so the cardio is going to be immediately impactful and if you do too much your body will start burning muscle for fuel. Remember, you've got that ~60 minute window to play with before your body starts going catabolic. You can extend this up to another ~30 minutes by using a good BCAA product like Xtend or Muscleguard before during and after your workouts, though.


You know, I never did "get" how resting periods work for abs. I didn't know if they needed more or less rest than other muscle groups. They're the muscle group that never stops as long as I'm awake. Standing, sitting, sucking in my stomach slightly all day, ect.

Abs heal quickly, as do most of your other core muscles. They recover quickly by design; they're there to support you upright. Three times a week is usually about right for most people for working the abs.


I had my cardio on Fridays just in case my swinging social life got out of hand, and I found myself having to skip a friday workout-- which has happened. That way, I'm not missing any lifting days, and I've still got my regular post-workout cardio throughout the week. I want to keep Friday for my cardio-heavy day, which means I'll have to move my rest days to the middle of the week.

Lifting heavy four days in a row like you have been will definitely take it's toll. I still think a three day split with two days of heavy cardio inbetween would work ideally for you. :up:

jag

[mrvlknight21]

an hour of cardio isn't bad, but if you are coming off a break, then it's probably better if you ease yourself into it by doing less time with less intesity, and then work your way up.

but I don't think doing an hour of cardio everyday is bad.

Thats fine. I would disagree with you on this.

[Manic]

Right. So I'll eat better breakfasts, readjust my diet work my abs a few more times a week (who knew?), split my workout days, and continue to only do about 1-2 miles on the treadmill.

[SsM]

This really sucks. I have no equipment to workout with and I can't afford a gym membership right now. I have treadmill so I've been using that and I'm stuck doing situps and pushups ._.

[M.O.Steel]

Thats fine. I would disagree with you on this.

fair enough.

[Golgo-13]

This really sucks. I have no equipment to workout with and I can't afford a gym membership right now. I have treadmill so I've been using that and I'm stuck doing situps and pushups ._.

Push ups, sit ups, lunges, pull ups....some of my favorite exercises don't require any equipment whatso ever. I remember as a teenager i wanted to build up my legs, and didn't have any equipment, so i paid my younger sister a few dollars at a time to sit on my shoulders, and used her body weight for squats. Be creative.

[SsM]

Push ups, sit ups, lunges, pull ups....some of my favorite exercises don't require any equipment whatso ever. I remember as a teenager i wanted to build up my legs, and didn't have any equipment, so i paid my younger sister a few dollars at a time to sit on my shoulders, and used her body weight for squats. Be creative. Yeah, Once the holidays are over I'm going to invest in a couple of things; Some weights and some other things. The treadmill has definately been a huge help.

[M.O.Steel]

This really sucks. I have no equipment to workout with and I can't afford a gym membership right now. I have treadmill so I've been using that and I'm stuck doing situps and pushups ._.

push-ups have to be THE MOST underrated exercise in the fitness community. people really can't appreciate how good a push-up is. the great thing about a pushup is that it works the muscles in proportion, so you don't get a giant chest with skin arms, or giant arms with no chest. here's a tip from fitness trainers, if you can't do 20 perfect pushups from an elevated position with 25 pounds on your back, then you really shouldn't even be using weights.

too easy for you? grab a backpack, fill it up with books, toys, plates, your xbox, clothes, and then do pushups and squats and pull ups. as i was reading your post, i looked around the room to find ways i could do pull ups. found 3 already.

other things i use for weights is water bottles in a plastic bag. use 2 plastic bags as one, fill it up with filled water bottles. and you can do bicel curls and tricep curls.

i love going to the gym. but if you don't have the opportunities, defnitely don't feel bad. there are amazing things around the house you can use.

[lixdexia]

Yeah, Once the holidays are over I'm going to invest in a couple of things; Some weights and some other things. The treadmill has definately been a huge help.
a pull up bar should be your first buy. that and a couple of dumbbells and you can do pretty much anything if you're creative enough

[SsM]

a pull up bar should be your first buy. that and a couple of dumbbells and you can do pretty much anything if you're creative enough First on the list! . The reason I started working out again was because back in march I pulled a muscle in my lower back and ever since I had recurring back spasms. I went to the doctor and he said doing core muscle exercises would help build the muscle back up to good strength, so I figured since I was doing that I might as well get back in shape all around. I already feel better from the month of exercise and I haven't had any back problems since either.

[Colossal Spoons]

Lots of new faces in this place :up:

[Lunar_Wolf]

edit

[Lunar_Wolf]

http://s.bebo.com/img/vid.gif

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[The Apatow Crew]

^^^^^ You can certanily see a difference.

[M.O.Steel]

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Beforehttp://file041b.bebo.com/15/large/2008/01/04/11/884025178a6530754483l.jpg (http://www.bebo.com/PhotoAlbumBig.jsp?MemberId=884025178&PhotoId=6530754584&PhotoAlbumId=6530736196)


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http://s.bebo.com/img/vid.gif

nice work man. very impressive. what did your workout consist off?

[Colossal Spoons]

Good job sir!

[Star]

are you trying to gain weight or lose weight? you will most likely lose weight because you are doing a lot of cardio with a not-so-hardcore weight lifting regiment. while you gain muscle and losing fat (mucle weighs more for the same volume), you might not see a change in weight, but you will notice that you are getting slimmer and healthier with your clothes fitting better, and you energy level increases. Even lifting weight helps you to burn calories even when you're not working out. People tend to gain weight after a lifting workout if they eat alot without doing any cardio. You tend to get a lot hungrier after a lifting workout than after a cardio workout, so people tend to eat alot more than their body needs, if you don't change your diet, and you do the hour of cardio everyday, you will probably lose weight.

Now if you want to gain weight, then you should eat a lot more, but just make sure it's healthy and not fatty. you could also include calries shots like ensure, breakfast shakes, or even slim fast IN ADDITION to you diet.




an hour of cardio isn't bad, but if you are coming off a break, then it's probably better if you ease yourself into it by doing less time with less intesity, and then work your way up.

but I don't think doing an hour of cardio everyday is bad.

Well I used to work out every day and I was in GREAT shape, but I almost got too skinny because I already have a fairly fast metabolism. I'd like to stay roughly the same weight, give or take, but tone up a little. I used to be able to see my abs a LOT more then now and my hip bones were more visable, but now I can only just barely see the line down the middle of my stomach when I flex. Also I'd like to tone up my butt and abs. As for eating, I tend to eat fairly healthy--> usually a bagel, fruit and juice for breakfast, soup and veggies for lunch and protein (usually beans or something, occasionally chicken) and veggies for supper. I have 'dessert' or treats about three times a week. I just have let myself get untoned and I don't really look that different with clothes on (I still fit the same clothes from three years ago ahha) but in a swimsuit you can definitely tell I'm less in shape then before.

Does anyone know any good exercises for girls that aren't too strenuous but will get fairly decent results ?

[mrvlknight21]

push-ups have to be THE MOST underrated exercise in the fitness community. people really can't appreciate how good a push-up is. the great thing about a pushup is that it works the muscles in proportion, so you don't get a giant chest with skin arms, or giant arms with no chest. here's a tip from fitness trainers, if you can't do 20 perfect pushups from an elevated position with 25 pounds on your back, then you really shouldn't even be using weights.

too easy for you? grab a backpack, fill it up with books, toys, plates, your xbox, clothes, and then do pushups and squats and pull ups. as i was reading your post, i looked around the room to find ways i could do pull ups. found 3 already.

other things i use for weights is water bottles in a plastic bag. use 2 plastic bags as one, fill it up with filled water bottles. and you can do bicel curls and tricep curls.

i love going to the gym. but if you don't have the opportunities, defnitely don't feel bad. there are amazing things around the house you can use.

I WILL agree with you on this. Good advice.

Make sure you are doing pullups or at least bodyrows (you can do these from a table, everyone has a table, right?)

I would like to add there are plenty of other bodyweight exercises out there and I personally do about 20 different variations of pushups to mix it up and keep it from getting boring (divebombers, t-pushup, staggered, alligator, feet elevated, weighted, wide grip, close grip, knuckles, fingertips, etc etc etc).

Just go to youtube and search for "pushup variations" and other things like it-you will find a ton of them.

And of course, no bodyweight routine and no conditioning routine is complete without burpees!!!

Also, if someone wanted to work out exclusively at home one of the best ways to hit the upper body is to get some gym rings. You can seriously challenge yourself on pushups, dips, body rows, pullups, and much more with these. They arent too expensive either(especially when you consider their versatility and portability). You can take them down and throw them in a drawer when you are done.

[mrvlknight21]

a pull up bar should be your first buy. that and a couple of dumbbells and you can do pretty much anything if you're creative enough

Who is this person? I may be in love! LOL!

[mrvlknight21]

Lots of new faces in this place :up:

Looks like they have some knowledge too!
Good stuff!

[DeGenerate10]

I benched 225 5 times today on my Smith machine. I haven't maxed out in about a year so I'm guessing I could get 260 on the Smith machine.

[mrvlknight21]

I benched 225 5 times today on my Smith machine. I haven't maxed out in about a year so I'm guessing I could get 260 on the Smith machine.

Is there a reason you are using the Smith versus free weights?

[Dodger]

I benched 225 5 times today on my Smith machine. I haven't maxed out in about a year so I'm guessing I could get 260 on the Smith machine.

I once use the smith machine to bench and it just felt wrong dude. Felt like I was getting some major assistance. It was nice though. Benching 325 with ease was a major boost to the ego. :D

Is there any reasons why you don't use the free weights?

[DeGenerate10]

I don't have access to free weights

[imaperson2]

hello there.
I am done a paper on self-image and was wondering if you guys can help me out with a quick question...Do diet pills actually work, even though bad for your health? Does it depend on your body type? etc. I get mixed facts in my research.

[Colossal Spoons]

I don't have access to free weights

Good reason lol

[Colossal Spoons]

hello there.
I am done a paper on self-image and was wondering if you guys can help me out with a quick question...Do diet pills actually work, even though bad for your health? Does it depend on your body type? etc. I get mixed facts in my research.

By diet pills, I assume you mean fat burners. Some of them do work BUT they should only be used once your diet/exercise routine have been perfected and there's a little stubborn fat that's not going away. All the progress pictures on the back of the boxes make people think they will shed a ton of fat just by popping these pills and exercising moderately(if at all). Not the case.

They're not all bad for your health. The most effective ingredient in a lot of them is just caffeine. Caffeine mobilizes fat cells to be burned off more quickly during cardio....not watching TV lol. They're not body-type dependent to my knowledge but maybe somebody else can shed some light on that aspect.

[imaperson2]

By diet pills, I assume you mean fat burners. Some of them do work BUT they should only be used once your diet/exercise routine have been perfected and there's a little stubborn fat that's not going away. All the progress pictures on the back of the boxes make people think they will shed a ton of fat just by popping these pills and exercising moderately(if at all). Not the case.

They're not all bad for your health. The most effective ingredient in a lot of them is just caffeine. Caffeine mobilizes fat cells to be burned off more quickly during cardio....not watching TV lol. They're not body-type dependent to my knowledge but maybe somebody else can shed some light on that aspect.
yes, that's exactly what I meant. Thanks a lot for the help :applaud

[Colossal Spoons]

No prob. I'm curious about your paper now though lol. You focusing on overweight people?

[jaguarr]

Fat burners can also permanently cause metabolism and endocrine system problems for their users, so they can be the gift that keeps on giving.

jag

[Colossal Spoons]

Fat burners can also permanently cause metabolism and endocrine system problems for their users, so they can be the gift that keeps on giving.

jag

Yeah!

[Lunar_Wolf]

nice work man. very impressive. what did your workout consist off?
I did a lot of cardio mostly. I did weights not as much, but still did them.
Eating healthy is something I'm used to now:woot:
Good job sir!

^^^^^ You can certanily see a difference.
Thank you!

[Golgo-13]

hello there.
I am done a paper on self-image and was wondering if you guys can help me out with a quick question...Do diet pills actually work, even though bad for your health? Does it depend on your body type? etc. I get mixed facts in my research.

I think if there was a pill that could burn fat, there would be fewer over weight ppl around.

[Manic]

This would be the wrong thread for me to make a reference to the fat-loss pills and Adipose race in Doctor Who, wouldn't it?

[Colossal Spoons]

Yes :mad:

[Manic]

Damn. And I had this whole "the pills will probably kill you, and your body fat will turn into alien babies" joke all planned out.

[SsM]

Damn. And I had this whole "the pills will probably kill you, and your body fat will turn into alien babies" joke all planned out. I almost spit my milk out :x

[Colossal Spoons]

Doing this 3x10 routine def made a big diff(thanks Jag) but I'm starting to have dreams about lifting heavy again. I'm losing weight on this cut but I already can't wait to bulk again, or at least bump back up to maintenance :D

8 more months

[mrvlknight21]

Doing this 3x10 routine def made a big diff(thanks Jag) but I'm starting to have dreams about lifting heavy again. I'm losing weight on this cut but I already can't wait to bulk again, or at least bump back up to maintenance :D

8 more months


8 more months huh? Youre going to be ready to throw a house around looong before that!

[jaguarr]

Doing this 3x10 routine def made a big diff(thanks Jag) but I'm starting to have dreams about lifting heavy again. I'm losing weight on this cut but I already can't wait to bulk again, or at least bump back up to maintenance :D

8 more months

Switch up to 3x8's for a bit just to keep things interesting and fresh (and make you feel like you're lifting a little more weight). :up: The thing about 3x10's is I always use them to try and get back up to the weight I was using for 3x6's (unless I'm deloading), so they can be a strength builder if you want them to be.

jag

[Colossal Spoons]

8 more months huh? Youre going to be ready to throw a house around looong before that!

Yeah dude. And something very frustrating has happened since I started my cut too. I got to 2 different gyms; and at both of them, I'm one of a handful of people who lifts pretty heavy. Well since I started doing lots of cardio and lifting girl weights, it seems like a whole hoarde of strongmen and bodybuilders have started coming to my gyms. It's not that I wanna compete with these guys but I just love lifting around other people who are puttin up mad weight. I get a pump just due to proximity haha. I bet $500 that when my cut is over, all these guys will go away :(

Switch up to 3x8's for a bit just to keep things interesting and fresh (and make you feel like you're lifting a little more weight). :up: The thing about 3x10's is I always use them to try and get back up to the weight I was using for 3x6's (unless I'm deloading), so they can be a strength builder if you want them to be.

jag

Yeah, I can def see how one would use them a strength builder. I'm gonna work 3x10's into my routine from now on. Cut or not :up:

[Superman79]

Shoulder is feeling markedly better...still not 100%, but The plan of getting into some high-rep/low-weight weightlifting after Jan. 1 sounds like it'll fly, if my shoulder continues to improve at this rate.

In the meantime, its a lot of elliptical, and I've even started some work on a treadmill (usually averaging 6-7 mph at a 5.5 incline...which I've found is a great ab workout if you flex them going up the incline) I'm just dying to move some iron though...for strength and for fat burn...:csad:

[DeGenerate10]

Damn. And I had this whole "the pills will probably kill you, and your body fat will turn into alien babies" joke all planned out.

I didn't know you were a Scientologist :shock

[M.O.Steel]

http://health.msn.com/PopUp.aspx?cp-documentid=100105289

this is amazing. very nice way to keep track...thought i'd share it with all

[jaguarr]

http://health.msn.com/PopUp.aspx?cp-documentid=100105289

this is amazing. very nice way to keep track...thought i'd share it with all

Check out fitday.com sometime. Can track that sort of info and a whole lot more from week to week. :up:

jag

[lixdexia]

any tips for a fat burning cycle without losing strength?

[Colossal Spoons]

Keep your protein intake up

[M.O.Steel]

any tips for a fat burning cycle without losing strength?

Keep your protein intake up

yeah...and also, if you do any cardio, do quick high intensity workout instead of long mild/moderate intensity. (notice the difference in body structure between the sprinters and the long race runners)

[Colossal Spoons]

^I disagree with that. I'm doing long moderate intensity b/c the amount of fat burned during that is more than HIIT. As long as you're sipping on some sort of protein/amino acid source during the cardio, your muscles should be less effected.

I tend to do my cardio fasted as well, I'd never recommend fasted HIIT first thing in the morning.

[M.O.Steel]

^I disagree with that. I'm doing long moderate intensity b/c the amount of fat burned during that is more than HIIT. As long as you're sipping on some sort of protein/amino acid source during the cardio, your muscles should be less effected.

I tend to do my cardio fasted as well, I'd never recommend fasted HIIT first thing in the morning.

i didn't say that. it's true longer workouts burn more.

but longer workouts also cause more muscle breakdown, its just the way it is. his question dealt with strength and muscle retention. Increased protein intake is important, so my post added to your post, not replaced it.

like i described, look at the the difference in body structure between a spirnter and a marathon runner.

[lixdexia]

Keep your protein intake up
i'm on about 4 a day, but just whey
yeah...and also, if you do any cardio, do quick high intensity workout instead of long mild/moderate intensity. (notice the difference in body structure between the sprinters and the long race runners)yeah, but i do HIIT all the time (as a football player it's more or less all we do) and i'm not seeing any real body composition change.

[M.O.Steel]

i'm on about 4 a day, but just whey
yeah, but i do HIIT all the time (as a football player it's more or less all we do) and i'm not seeing any real body composition change.

ok, but isn't that what you want? you were asking about losing muscle and strength i thought.

[lixdexia]

ok, but isn't that what you want? you were asking about losing muscle and strength i thought.
no, i want to drop fat( for vanity really) i'm about 245 at 11% body fat. i'm just not sure about the best way to go without losing strength.

we do 2 90 min plyo work outs a week and i've been adding about 40 min on an arc trainer after lifting days but i'm not seeing any change

[Colossal Spoons]

i didn't say that. it's true longer workouts burn more.

but longer workouts also cause more muscle breakdown, its just the way it is. his question dealt with strength and muscle retention. Increased protein intake is important, so my post added to your post, not replaced it.

like i described, look at the the difference in body structure between a spirnter and a marathon runner.

Yeah, my argument is just on the HIIT vs Steady state. There're libraries of information in favor of each in terms of maximum fat loss. HIIT will burn more calories no doubt but the majority of that will most likely be carbs.

I don't think anybody could do HIIT for too long w/o burning out. It's impossible to cut and not lose strength and size so anybody looking to shed pounds should accept that fact; whether using HIIT or Steady-state

[Colossal Spoons]

no, i want to drop fat( for vanity really) i'm about 245 at 11% body fat. i'm just not sure about the best way to go without losing strength.

we do 2 90 min plyo work outs a week and i've been adding about 40 min on an arc trainer after lifting days but i'm not seeing any change

No way you're cutting body fat while retaining your current strength levels. Sorry :(

The type and length of your cardio are only 2 of a bunch of variables causing your weight loss to stall out. How's your diet?

[lixdexia]

No way you're cutting body fat while retaining your current strength levels. Sorry :(

The type and length of your cardio are only 2 of a bunch of variables causing your weight loss to stall out. How's your diet?
shake when i wake up
2 eggs and cup of yogurt for breakfast after workout
hand full of deli meats for lunch
shake for snack
chicken breast and salad for dinner
shake for snack and another right before i go to bed. i'm only using 8 oz shakes though, not the monster shaker size ones

[Colossal Spoons]

shake when i wake up
2 eggs and cup of yogurt for breakfast after workout
hand full of deli meats for lunch
shake for snack
chicken breast and salad for dinner
shake for snack and another right before i go to bed. i'm only using 8 oz shakes though, not the monster shaker size ones

Find out how many calories that is using this (www.fitday.com). Then use this (http://www.bodybuilding.com/fun/macronutcal.htm) to determine where you fall :up:

[lixdexia]

Find out how many calories that is using this (http://www.fitday.com). Then use this (http://www.bodybuilding.com/fun/macronutcal.htm) to determine where you fall :up:
thanks:woot: i'm gonna try to take the next 6 months and go from the big for the sake of being big build to a sleeker big martial artist type build, at least that's the dream. i see alot of hang clings in my future though

[Colossal Spoons]

From bodybuilder to martial artist. Those are two totally diff body types(assuming you're gonna get muay thai skinny) Good luck man!

You could always find a happy medium like Michael Jai White

[lixdexia]

From bodybuilder to martial artist. Those are two totally diff body types(assuming you're gonna get muay thai skinny) Good luck man!

You could always find a happy medium like Michael Jai White
i don't wanna be quite as big as white, but closer to that yeah. and i'm not body builder big, i'm closer to worlds strongest man guys physique wise (though i'm no where near that strong)...like a powerlifter

[mrvlknight21]

Yeah, my argument is just on the HIIT vs Steady state. There're libraries of information in favor of each in terms of maximum fat loss. HIIT will burn more calories no doubt but the majority of that will most likely be carbs.

I don't think anybody could do HIIT for too long w/o burning out. It's impossible to cut and not lose strength and size so anybody looking to shed pounds should accept that fact; whether using HIIT or Steady-state


I have done some research on this subject and tend to believe these findings:
1) Steady state cardio burns more calories and fat during the exercise itself than HIIT and the energy used during HIIT comes primarily from carbs.
2) However, this does not take into effect the calories burned after the exercise ends. There is a higher post exercise energy expenditure following a HIIT session than a SS cardio session. To what degree this happens is dependant upon intensity and not duration.

It is my opinion that HIIT is better for fat loss than SS. Im not hating on SS, I enjoy a long jog and it does have an effect, but I feel HIIT is better for the goal of fat loss and particularly, fat loss while maintaining muscle.

Some info about one study used to determine this can be found here:
http://www.ncbi.nlm.nih.gov/pubmed/8028502

There are articles stating that some of this research was manipulated, but I tend to agree with the bottom line from Tremblay et al.

[mrvlknight21]

Good article that sheds light on pros and cons of both forms of training.

http://www.menshealth.co.uk/chatroom/topic/323664

[jaguarr]

Oh, no, Spoons....you done gone and got Devil off on an HIIT rant! :eek:

jag

[mrvlknight21]

Oh, no, Spoons....you done gone and got Devil off on an HIIT rant! :eek:

jag

Haha. Not really. I was trying to give my opinion and then offer good and bad of both sides (FAIR AND BALANCED!).

[Colossal Spoons]

Haha, it's probably the one issue that can be argued all day long

[jaguarr]

Haha. Not really. I was trying to give my opinion and then offer good and bad of both sides (FAIR AND BALANCED!).

Why do I envision you doing the Billy Madison thing, going "Conditioner is better, because it leaves the hair silky and smooth! Nuh-uh! Shampoo is better because it leaves the hair clean and vibrant!", only with HIIT and Steady State Cardio. :funny:

jag

[mrvlknight21]

Haha, it's probably the one issue that can be argued all day long

True, as you stated, there are studies on both sides.
The important thing is that we all train hard, watch Mean Girls and take our protein within 60 minutes of training. Right?

[mrvlknight21]

Why do I envision you doing the Billy Madison thing, going "Conditioner is better, because it leaves the hair silky and smooth! Nuh-uh! Shampoo is better because it leaves the hair clean and vibrant!", only with HIIT and Steady State Cardio. :funny:

jag

:grin::grin::grin:

[Colossal Spoons]

True, as you stated, there are studies on both sides.
The important thing is that we all train hard, watch Mean Girls and take our protein within 60 minutes of training. Right?

Haha, no way

I've started jogging again and teaching myself to jump rope. Sounds silly that I have to teach myself but that s**t ain't as easy as boxers make it look. I was outside my house at like 9pm with my sister cuz I figured the least amount of people would be out to see me failing horribly at jumping rope. wouldn't you know half the neighborhood kids came out to watch :(:cmad::O

[mrvlknight21]

Haha, no way

I've started jogging again and teaching myself to jump rope. Sounds silly that I have to teach myself but that s**t ain't as easy as boxers make it look. I was outside my house at like 9pm with my sister cuz I figured the least amount of people would be out to see me failing horribly at jumping rope. wouldn't you know half the neighborhood kids came out to watch :(:cmad::O

I tried to sneak the Mean Girls thing past you!

Yeah, jump rope is great, but I suck at it too.
People tell me that I jump too high, thus, I cant go fast.
I can cut the jump down, but I dont know if I can turn the rope faster. :cmad:

[Colossal Spoons]

Yeah, I jump too high too. I'm not gonna attempt any tricks like skipping until I can go longer than 20 seconds w/o whipping myself in the head or shins :(

[lixdexia]

Haha, no way

I've started jogging again and teaching myself to jump rope. Sounds silly that I have to teach myself but that s**t ain't as easy as boxers make it look. I was outside my house at like 9pm with my sister cuz I figured the least amount of people would be out to see me failing horribly at jumping rope. wouldn't you know half the neighborhood kids came out to watch :(:cmad::O

I tried to sneak the Mean Girls thing past you!

Yeah, jump rope is great, but I suck at it too.
People tell me that I jump too high, thus, I cant go fast.
I can cut the jump down, but I dont know if I can turn the rope faster. :cmad:
haha, i couldn't jump rope effectively till i started college:oldrazz: the trick is you're not so much jumping as hopping. start with a manageable pace and just try to keep it before you try to do anything fancy:woot:

[mrvlknight21]

In fact, I got a Buddy Lee hyperperformance rope in hopes that it will motivate me to get it done right. .....

I havent opened it yet. :o

[AndThePickles]

Haha, no way

I've started jogging again and teaching myself to jump rope. Sounds silly that I have to teach myself but that s**t ain't as easy as boxers make it look. I was outside my house at like 9pm with my sister cuz I figured the least amount of people would be out to see me failing horribly at jumping rope. wouldn't you know half the neighborhood kids came out to watch :(:cmad::O

I need to see this.

[Colossal Spoons]

I'll be a beast by the time you see it :o

[Colossal Spoons]

This double posting thing is getting ridiculous

[mrvlknight21]

I challenge Spoons to a jump rope contest.
We will post youtube videos of our skills and you all can judge!

[Colossal Spoons]

Yeah, don't ask any questions if I look like Roy Jones Jr in the video

[Colossal Spoons]

Yeah, don't ask any questions if I look like Roy Jones Jr in the video

[jaguarr]

I challenge Spoons to a jump rope contest.
We will post youtube videos of our skills and you all can judge!

Spoons' video must include the neighborhood kids heckling him before I will support this idea.

jag

[AndThePickles]

I'll be a beast by the time you see it :o

You'll still look ridiculous :o

[Colossal Spoons]

Spoons' video must include the neighborhood kids heckling him before I will support this idea.

jag

You may find the sound of giggling children intoxicating now that you have a son but it's going to haunt me for a while. Who knew they could be so mean? :(


To make me feel even worse:

lVkYjp4mqnc

[Colossal Spoons]

You'll still look ridiculous :o

Haha, why?

[AndThePickles]

Haha, why?

You're a big frickin guy. Even the thought of you jumping rope is amusing.

[Colossal Spoons]

Ridiculous, you. Only tiny bastards can jump that rope? :cmad:

[jaguarr]

I'm not getting a strong sense of support out of Pickles on the whole jumprope thing. :troubleinparadise:

jag

[AndThePickles]

Ridiculous, you. Only tiny bastards can jump that rope? :cmad:

Everyone can jump rope. Just huge people will look silly doing it :o

[Colossal Spoons]

I'm not getting a strong sense of support out of Pickles on the whole jumprope thing. :troubleinparadise:

jag

Tell me about it. She talks to me like like I'm a wrestler or something lol

[AndThePickles]

Tell me about it. She talks to me like like I'm a wrestler or something lol

You're as big as some of them :huh:

[Colossal Spoons]

Whatever. I hope you're ready to see some amazing rope jumping :o

[AndThePickles]

Amazingly absurd looking!

[Colossal Spoons]

:cmad: In other news....

I've noticed a definite change in my muscles now that my creatine intake is limited to whatever's in food and the occasional pre-workout pump supplement. I look a bit smaller(as my family loves pointing out lately) but my muscles feel more dense. Water FTW

[Dodger]

When I was a kid I'd jump rope all the time. Every day. I use to be able to skip, do the side to side. But the neighborhood boys started to making fun of me and calling me a pussy for jump roping. So I quit. If only I knew better and kept up with the jump roping and used it too whip the **** out of the bullies.

[Manic]

I haven't jumped rope since middle school, and that was double dutch during lunch everyday.



Good god, why the hell was I a fat child?!

[Colossal Spoons]

Never too late to get back into it :o

[AndThePickles]

I miss jumping rope at recess...I'd probably kill myself trying to "jump in" nowadays :o

[Manic]

You need three people to double dutch, not to mention a hype man/girl next to the boombox.

[mrvlknight21]

Yeah, don't ask any questions if I look like Roy Jones Jr in the video

Roger that. Did I mention that I resemble a younger De La Hoya as well?

[mrvlknight21]

Spoons' video must include the neighborhood kids heckling him before I will support this idea.

jag

Wouldnt that take the fun out of us heckling him?

[Colossal Spoons]

Roger that. Did I mention that I resemble a younger De La Hoya as well?

Thought you did :p

Wouldnt that take the fun out of us heckling him?

You know, I'd rather have a bunch of grown men laugh at me than those kids lol

[jaguarr]

Wouldnt that take the fun out of us heckling him?

Think of it as outsourcing. And, no, it wouldn't take the fun out of it for me. LOL! :D

jag

[Super Kal]

this week has really paid off... 187

[jaguarr]

this week has really paid off... 187

:up:

jag

[Colossal Spoons]

Got my cheat meal out of the way early this morning so I'd have to eat clean for the rest of the weekend, McDonald's breakfast FTL. I feel like a sloth now :(

[jaguarr]

Did.....did you just use the word "McDonald's"? In the FITNESS thread? What the hell is wrong with you, son!? :cmad:

jag

[Colossal Spoons]

Trust me, I regret it big time. I read that Batista goes as unhealthy as possible for his cheat meals(except he has cheat days, I can't afford to do that) so he'll be so sick of the food he won't think about it for another week. Sounds good, but I think I went a little too greasy :(

[mrvlknight21]

Trust me, I regret it big time. I read that Batista goes as unhealthy as possible for his cheat meals(except he has cheat days, I can't afford to do that) so he'll be so sick of the food he won't think about it for another week. Sounds good, but I think I went a little too greasy :(

Always happens to me.
I have been physically ill from a cheat meal and wishing I hadnt touched it, but it encouraged me to stay away from it for a while in the meantime.

[M.O.Steel]

this week has really paid off... 187

nice. what was your orignal and what is your goal?

[Colossal Spoons]

Always happens to me.
I have been physically ill from a cheat meal and wishing I hadnt touched it, but it encouraged me to stay away from it for a while in the meantime.

Mission accomplished cuz I look forward to my chicken, whole wheat pasta, and diced tomatoes for lunch :D

[Manic]

I may have sprained two of my fingers at work today (I fell while getting out of a truck and landed on my palms, but hurt my left hand in the process). I can't grip anything, and my middle fingers are a little swollen. They're not broken, because I can still bend and stretch them, so long as I don't apply too much pressure. I'm partially out of commission for a few days, though.

[jaguarr]

I may have sprained two of my fingers at work today (I fell while getting out of a truck and landed on my palms, but hurt my left hand in the process). I can't grip anything, and my middle fingers are a little swollen. They're not broken, because I can still bend and stretch them, so long as I don't apply too much pressure. I'm partially out of commission for a few days, though.

Ice. Twenty minutes on, twenty minutes off. Rinse and repeat for the next 24 hours. And ibuprofen. You can take up to four at a time. This will bring the swelling down so the blood can flow more freely into your hand and begin the healing and repairing. :up:

jag

[Golgo-13]

What do you guys recommned i get? I'm gonna buy either a 'Bar pad' or this blue plastic shoulder rest gizmo called a 'Manta Ray' that i used to use at the gym before i starting working out at home. The Manta Ray is an awesome piece of equipment as it takes away 99% of the discomfort of having a bar loaded with weights, lying across your neck and shouders, can do...but it's a bit pricey............

[jaguarr]

What do you guys recommned i get? I'm gonna buy either a 'Bar pad' or this blue plastic shoulder rest gizmo called a 'Manta Ray' that i used to use at the gym before i starting working out at home. The Manta Ray is an awesome piece of equipment as it takes away 99% of the discomfort of having a bar loaded with weights, lying across your neck and shouders, can do...but it's a bit pricey............

A Pussy Pad on the bar has a very high chance of slipping and causing you to get hurt. If you're going to use something like that, you're better off with a Manta Ray. The more traditional answer would be to build your traps up a bit more to help you shoulder the weight and go raw as it will give you better control of the weight.

jag

[Super Kal]

nice. what was your orignal and what is your goal?
155 by may of next year

[mrvlknight21]

A Pussy Pad on the bar has a very high chance of slipping and causing you to get hurt. If you're going to use something like that, you're better off with a Manta Ray. The more traditional answer would be to build your traps up a bit more to help you shoulder the weight and go raw as it will give you better control of the weight.

jag

Somebody gave me a Manta Ray for free and I dont know what I did with it!

[M.O.Steel]

155 by may of next year

very cool. keep us posted.

[Golgo-13]

Somebody gave me a Manta Ray for free and I dont know what I did with it!

:cmad:



:oldrazz:

[Golgo-13]

Did squats and deadlifts today. :up:

[Havok83]

Im going to attempt to run another half marathon in May. Started running again 2 weeks ago and I cant believe I actually ran 13.2 miles before bc I can barely do 4 now. Got 5 months to work myself back to how I used to be

[Manic]

Okay, it's been a couple of days, and my fingers are still swollen. They hurt less, and they've got some of their strength back, but **** it I'd go back to work tomorrow anyway. I need the money, and they'd probably fire me if I didn't come in. I need to finish this seasonal work with UPS to be up for a permanent rehire in 2009.

In the mean time, I'm gonna go easy with all hand/arm-related workouts, and keep up my cardio.

[Colossal Spoons]

Did squats and deadlifts today. :up:

You couldn't pay me to do both of those on the same day lol :woot:

[mrvlknight21]

You couldn't pay me to do both of those on the same day lol :woot:

I guess he calls it his double compound with cheese day.

[Golgo-13]

You couldn't pay me to do both of those on the same day lol :woot:

Really? You break up quads and hams on different days..? When i do a leg workout, i work the entire leg-from the knee up that is; i do calves on their own day.


I guess he calls it his double compound with cheese day.

Exactly!

[enterthemadness]

I worked out today. Did good I thought.

22 minutes on a esclipse machine. (Should have went 30, I know)
Bench Warmup 1 set 5 of 135lbs
Bench press 3 sets 5 140lbs (I probably could do a bench max of 145 if I tried)
Curlbar 3 set 6 (10+5+2.5 each side) Easy. This is a warmup.
Curlbar 3 set 6 (10+10) I can only get this first 3 or 4 reps, then ahev to take a quick break before doing the rest)
Dumbells 3 set 8 of 30lbs (I need help here. I bring them cross my chest and my left arm is weaker than right.
Chest Machine 3 set 6 of 210lbs. Pretty easy. I tried out on 230 and could only do 3 reps.
Dips 3 set 10. (I like the dips. I cross my legs on the bottom...don't even use the assit chair...granted on the third set I am tired...almost slipped and would have banged my head after I did the final rep on 3rd set.

Is two peanut butter wheat sandwhiches a good post workout meal? I always use all natural skippy btw.

[Pulp]

Ok, I know there are no easy ways to a fit and lean bodyshape, but I am trying to figure out diet vs exercise. In the last two years I have added about 30 pounds to my frame. I am fed up with having a paunch.

What tips can members offer to get rid of the paunch, avoiding smoking incessantly and not eating as possible options?

I'm quite tall, about 6'4" and with 230lbs on, I am in the "overweight category" referencing BMI.

Comments welcome. Thanks.

[Manic]

How can you be 6'4", 230lbs, and be overweight? Are you sure you're not being hard on yourself with that description?

[Pulp]

How can you be 6'4", 230lbs, and be overweight? Are you sure you're not being hard on yourself with that description?

If the weight was evenly distributed... however it seems to have set up camp on my stomach. Some suits I bought back in 2005 no longer fit, and I mean its like a two inch gap on the waist band, and I am like "what the heck"?

I think giving up sugar may be the only way.

[SsM]

I've given up Sodas 99% of the time. I may have one a week now. I've also given up 98% of my candy/cookie consumption. I was never by any means overweight but like you, all my weight was distributed into my stomach. I'm still losing fat/gaining muscle on a decent basis. Especially for not having any heavy equipment to use.

[Manic]

I gave up sodas completely, except for the rare one that happens every few weeks. I've switched to "no sugar added" fruit juices, and I try not to drink too much of that.

[Colossal Spoons]

Really? You break up quads and hams on different days..? When i do a leg workout, i work the entire leg-from the knee up that is; i do calves on their own day.

Ah, I see where we differ lol. I do deads on back day. You doin straight-leg?

[enterthemadness]

Got my cheat meal out of the way early this morning so I'd have to eat clean for the rest of the weekend, McDonald's breakfast FTL. I feel like a sloth now :(

That is the best thing bout McD's. Hardly eat McD's though anymore. And I've limited my cafferine intake. I ain't gonna lie, I am a cafferine addict. Not as bad as I was earlier this year though.

[ShadowBoxing]

I had a Burrito today. First time in a long time. Glad I got the Burrito fix out of my system.

[enterthemadness]

I had a Burrito today. First time in a long time. Glad I got the Burrito fix out of my system.

Taco Bell or frozen?

[Havok83]

I gave up sodas completely, except for the rare one that happens every few weeks. I've switched to "no sugar added" fruit juices, and I try not to drink too much of that.
I gave up soda years ago and completely gave up juice with the exception of some OJ. I used to buy the sugar free juices but realized I kept putting water in them bc I found them too sweet. After that I just dropped it completely and stuck to plain water

[Golgo-13]

Ah, I see where we differ lol. I do deads on back day. You doin straight-leg?

Stiff-legs? Yeah. It's starting to strain my back, eventhough i wear a back support while doing them.

[Golgo-13]

Did chest and back today. Went nice and heavy:

Bench Press
Dumb bell flies
Bent over rows
Reverse dumb bell flies
Shoulder shrugs

I'll be nice and sore tomorrow.

:yay:

[jaguarr]

I use Deads as a back muscle-group oriented lift, even though the posterior chain is involved. :up:

jag

[Mario_Galaxy]

Ok, I know there are no easy ways to a fit and lean bodyshape, but I am trying to figure out diet vs exercise. In the last two years I have added about 30 pounds to my frame. I am fed up with having a paunch.

What tips can members offer to get rid of the paunch, avoiding smoking incessantly and not eating as possible options?

I'm quite tall, about 6'4" and with 230lbs on, I am in the "overweight category" referencing BMI.

Comments welcome. Thanks.
Just so you know, BMI is a piece of ****. That thing said Lance Armstrong is overweight. It doesn't take a person's frame into account.

[punishermax]

So I have a job interview with Bally's Total Fitness for a Personal Trainer position. I hope I get it, I just moved to Milwaukee, and need the job. I'm in the process of getting my PT Cert through ASMC, I figure Bally's would be a nice stepping stone, since there are no other major gym chains here. My plan is to get my PT Cert and then finish my schooling as a Nutritionalist and see what happens from there.

[Colossal Spoons]

^Sweet. You're almost qualified to work at GNC ;)

[MissHush]

hi everyone! how has everyone been?

[MissHush]

now, from an emotional sense, how does not working out take a toll on your mood? due to injury or whatnot.and, how, if any, way is there to help make it better (besides working out, of course)

[Colossal Spoons]

Look who it is. I'm great(think everyone else is too, for the most part). How've you been?

[Colossal Spoons]

now, from an emotional sense, how does not working out take a toll on your mood? due to injury or whatnot.and, how, if any, way is there to help make it better (besides working out, of course)

All the regulars in this thread have commented on how that makes us feel. Either sad, angry or antsy. Your boyfriend likes to drink and get crazy though. Should keep an eye on him :o:D

[AndThePickles]

hi everyone! how has everyone been?

Yay! :heart:

[MissHush]

oh how i've missed you guys. and no, hush doesn't drink and party a lot at all. he just doesn't take well to alcohol, so what a normal man would consume to get drunk would kill him. its much closer to 3-5 drinks that get him crazy. isn't there anything else that can keep him busy instead of working out? i mean, lets be honest, you guys get more out of him then i do, and i've dated him 2 years. (i guess its a five year relationship for him and hype tho.). pickes & spoons how is everything going though? i miss this. i just have been so busy with school.

[MissHush]

and on a side note, i'm going on christmas break soon, meaning i will not have constant access to a gym. i hate the cold/running, so what else can i do to keep up my shape for a month?

[Colossal Spoons]

oh how i've missed you guys. and no, hush doesn't drink and party a lot at all. he just doesn't take well to alcohol, so what a normal man would consume to get drunk would kill him. its much closer to 3-5 drinks that get him crazy. isn't there anything else that can keep him busy instead of working out? i mean, lets be honest, you guys get more out of him then i do, and i've dated him 2 years. (i guess its a five year relationship for him and hype tho.). pickes & spoons how is everything going though? i miss this. i just have been so busy with school.

Haha, he was a hoot drunk anyway :o I can't think of many suitable distractions for the gym that aren't somewhat physical. Hush seems to have busted his head up pretty good so the less active he is, the better(He hates it, but it is what it is) The most important thing for him right now is to not let his diet/protein intake go to s**t. You can still eat well even while concussed.

and on a side note, i'm going on christmas break soon, meaning i will not have constant access to a gym. i hate the cold/running, so what else can i do to keep up my shape for a month?

You on the other hand, do NOT have a busted head so you can still be active lol. Any sports you like to do? I loves me some racquetball. How about jump-rope. I hear that's fun.

[jaguarr]

oh how i've missed you guys. and no, hush doesn't drink and party a lot at all. he just doesn't take well to alcohol, so what a normal man would consume to get drunk would kill him. its much closer to 3-5 drinks that get him crazy. isn't there anything else that can keep him busy instead of working out? i mean, lets be honest, you guys get more out of him then i do, and i've dated him 2 years. (i guess its a five year relationship for him and hype tho.). pickes & spoons how is everything going though? i miss this. i just have been so busy with school.

Buy him a book in a genre he enjoys. The more he just sits still and rests, the better. :up: I'd suggest lots and lots of sex, but given the condition of his head, that's probably not a great idea. Maybe he should become a monk?

Good to see you around.

jag

[MissHush]

Buy him a book in a genre he enjoys. The more he just sits still and rests, the better. :up: I'd suggest lots and lots of sex, but given the condition of his head, that's probably not a great idea. Maybe he should become a monk?

Good to see you around.

jag

ha, why thank you jag. and i like your holiday avatar.

[LastSunrise1981]

Weight Loss Update

It's been a while since I've done a weight loss update. As of today I've lost a total of 70lbs ever since I started working out in January of this year. As everyone knows I was weighing 282lbs around that time and was eating fast food everyday, not working out, and basically just eating myself into obesity.


I started working out three times and sometimes four times a week with light to heavy weight training and cardio work outs. Needless to say I see and feel the results.


As for my current workout? Well I've been changing it up quite a bit to keep from being bored and to trick/confuse the muscles and fat cells. At the moment I'm trying to get leaner and get a ripped definition. It's going to take sometime because I still have along way to go in terms of reaching my goal.


However, I feel good and I know it hasn't been for nothing. My health will benefit from since I'm down to 212lbs. Once I find my cd-rom for my digital camera I'll take updated pictures of myself since it's been ages since I've taken a picture.

As I said, I know I have a long way to go. But I am going to get there as I continue to remain consistent with my workouts and diet. I haven't had any fast food, cut down on the carbs, no sodas, and I've even managed to cut down from Subway and Quizno's. If I eat any kind of "fast food" it's usually in the form of a sub sandwich and a bottled water.


Overall I'm proud at what I've accomplished and I plan on changing my workout up tomorrow with more ab workouts and cardio training.

My goal as far as the body I'm trying to work for can be described as to what Hugh Jackman did for Wolverine and Ryan Reynolds in Blade Trinity.

[Spider-Nerd]

My goal as far as the body I'm trying to work for can be described as to what Hugh Jackman did for Wolverine and Ryan Reynolds in Blade Trinity.

You'll have to work real hard for that especially if you're gonna look like them without getting on the gas. Best of luck!:up:

[jaguarr]

Weight Loss Update

It's been a while since I've done a weight loss update. As of today I've lost a total of 70lbs ever since I started working out in January of this year. As everyone knows I was weighing 282lbs around that time and was eating fast food everyday, not working out, and basically just eating myself into obesity.


I started working out three times and sometimes four times a week with light to heavy weight training and cardio work outs. Needless to say I see and feel the results.


As for my current workout? Well I've been changing it up quite a bit to keep from being bored and to trick/confuse the muscles and fat cells. At the moment I'm trying to get leaner and get a ripped definition. It's going to take sometime because I still have along way to go in terms of reaching my goal.


However, I feel good and I know it hasn't been for nothing. My health will benefit from since I'm down to 212lbs. Once I find my cd-rom for my digital camera I'll take updated pictures of myself since it's been ages since I've taken a picture.

As I said, I know I have a long way to go. But I am going to get there as I continue to remain consistent with my workouts and diet. I haven't had any fast food, cut down on the carbs, no sodas, and I've even managed to cut down from Subway and Quizno's. If I eat any kind of "fast food" it's usually in the form of a sub sandwich and a bottled water.


Overall I'm proud at what I've accomplished and I plan on changing my workout up tomorrow with more ab workouts and cardio training.

My goal as far as the body I'm trying to work for can be described as to what Hugh Jackman did for Wolverine and Ryan Reynolds in Blade Trinity.

Well done, sir. Keep up the hard work. :up:

You'll have to work real hard for that especially if you're gonna look like them without getting on the gas. Best of luck!:up:

Sorry, but it's not necessary to "get on the gas" to get the physiques that Jackman and Reynolds had in those films. The right diet, workout and cardio combo will achieve that just fine.

jag

[LastSunrise1981]

You'll have to work real hard for that especially if you're gonna look like them without getting on the gas. Best of luck!:up:

Yeah, I have a long way to go. It's going to take a lot of work but I'm prepared for the challenge. Everything I've done has been natural and I've never felt the desire to use any growth hormones or steroids in general. As far as I know Reynolds never got on the gas. He just did an intense weight training regime with protein shakes and a strict diet.

But overall it's a goal that I have and it's going to take awhile to get there.

[Colossal Spoons]

Does gas = the juice?

[SsM]

I've lost 1.5 pounds of fat and I have gained 3.7 pounds of muscle in the past few months. So I guess with even my somewhat light workouts they are doing the trick. My girlfriend just said my stomach isnt near as "cushiony"

[Hush]

Three weeks down! Im almost back to full strength and I can tell, i have lost about 5 pounds and just miss the iron so bad.

[Colossal Spoons]

How's the head?

[Hush]

Its good I feel absolutely fine, doesnt mean ihave been not following the docs orders, but I mean it feels great.

[Colossal Spoons]

Splendid :up:

[Hush]

Indeed.

[LastSunrise1981]

Went to the gym yesterday and had a monster workout. At first I didn't want to go since I went the day before, but I managed to get up out of bed and get to the gym. Once I started my weight training and keeping my goal in mind I was doing great.

My workout isn't anything fancy when I think about it. Lots of heavy lifting, then light lifting to trick the muscles, and then I do it again. After that it's ab workouts and then about 20-30 minutes on the treadmill.

Pretty soon though I'm going to up my cardio. I plan on doing at least 30 minutes on the treadmill and maybe 20 minutes on the bike or stairmaster.

[Colossal Spoons]

^Way to go. you gotta get up and go even when you don't "feel like it" :up:

[Colossal Spoons]

MRI's got a new intra/post workout supplement out called "WAR". MRI's usually pretty good but this product is a waste of time and money. It's got creatine, WMS, glutamine, and amino acids in it. Awesome right? No. The dosage is horrible, there's only between 2-5g of each of those things. That'd be suitable for a 120lb 4th grader


Fail :down:

[Hush]

Here's alittle holiday cheer (btw, a poet, I ain't)

Twas the night before Christmas, when all through the gym,
Not a squat rack was stirring, not even a leg press machine.
The plates were hung in the rack-tree with care,
In hopes that St. Rippetoe soon would be there.

The lifters were nestled all snug in their beds,
While visions of power cleans danced in their heads.
And Bill Starr in his ‘kerchief, and I in my cap,
Had just finished heavy squats & were ready to rack

When out on the lawn there arose such a clatter,
I sprang from the incline bench to see what was the matter.
Away to the window I flew like a flash,
Tore open the shutters and threw up the sash.

The moon on the breast of the new-fallen snow
Gave the lustre of mid-day to objects below.
When, what to my wondering eyes should appear,
But pulling a sled, and several huge tractor tires!

With a little old driver, sledgehammer by his hip,
I knew in a moment it must be St. Rip.
More rapid than eagles his coursers they came,
And he whistled, and shouted, and called them by name!

"Now KSC! now, elVarouza! now, Fluxboy and Vixen!
On, DrCrapPants! On, NastyNate! on Painaholic, on Drewfasa and Blitzen!
To the top of the Roman chair! to the top of the Swiss ball!
Now bash away! Bash away! Bash away all!"

As dry leaves that before the wild hurricane fly,
When they meet with an obstacle, mount to the sky.
So up to the house-top the coursers they flew,
With the sack full of bumper plates, and St. Rip too.

And then, in a twinkling, I heard on the grate
The clanking and rattling of each little incremental plate.
As I drew in my head, and was turning around,
Through the window St. Rip came with a bound.

He was dressed in a tunic, from his head to his arse,
And his clothes were all covered with chalk & disgusting milk farts.
A bundle of his books he had flung on his back,
And he looked like a peddler, just opening his pack.

His eyes-how they twinkled! his dimples how merry!
His cheeks were like roses, his nose like a cherry!
His droll little mouth was drawn up like a bow,
And the goatee of his chin was as white as the snow.

The stump of a pipe he held tight in his teeth,
And the smoke it encircled his head like a wreath.
He had a broad face and a little round belly,
That shook when he laughed, like a bowlful of jelly!

He was chubby and plump, a right jolly old elf,
And I laughed when I saw him, in spite of myself!
A wink of his eye and a twist of his head,
Soon gave me to know I had nothing to dread.

He spoke not a word, but went straight to his work,
And filled all the stockings, then performed a perfect clean & jerk.
And laying his finger aside of his nose,
And giving a nod, up the chimney he rose!

He sprang to his sled, to his tires he gave a whistle,
And away they all flew like the down of a thistle.
But I heard him exclaim, ‘ere he drove out of sight,
"Happy Christmas to all, and to all a good-night!"


Here you guys go my Hype breathren, i really do consider you all very true and real friends regardless how we met. Merry Christmas Jag, Spoons,ATP , Mrvlknight and everyone else!

[Colossal Spoons]

Haha, thanks man. You write that?

[Hush]

**** no, im not that creative, but a buddy of mine found it and i read the first line and thought of you guys and gal!

[jaguarr]

F**k that. I'm doing squats today (seriously). Have a great Christmas, folks!

jag

[Superman79]

haha!! I get to go back to the weight room today!!

Sure its high reps, low weight for a few weeks to make sure I don't re-injure, but still, I'm just stoked to get back into the weight room and on the path to returning to where I was :up:

[Colossal Spoons]

Nice, welcome back :D

[Havok83]

I need to hit the gym big time this week. I only work half a day on Wednesday so there's no excuse. Did too much bad eating last damn. Its the one bad thing about the holidays and being around family

[jaguarr]

Glad to hear you're able to start back with the weights a bit, Supes. Go slow and take your time. No sense FUBAR'ing yourself all over again. Now, if you'll excuse me, I have to get back to my week OFF from the weight and go eat some pie. :D

jag

[Mario_Galaxy]

Heh,my week off was last week. Hit me pretty hard. I need to see weights. Like, now. :( :p

[Manic]

Like the lazy bones I am, I took a couple of weeks off. Yeah yeah, scold me later. I'm heading back to the gym today.

[Figs]

This may seem like a lame ass question but I'm curious.

What do you typically wear when you work out?

My gf and I are finally going to hit up the gym on a regular basis and she was telling me I should get some more comfortable clothes. I mainly have jeans and slacks to wear for work and whatnot.

She mentioned sweats and I instantly told her hell no! I'm not overweight but pretty damn skinny so it's not the fat man in sweats issue...I just don't care for them.

What would you guys recommend I wear when I work out?

[Manic]

I like to work out in an orange half-shirt, some orange short shorts, a pair of white knee-socks, and an old hand-me-down pair of blue KangaROOs. :up:







I have a cheap old t-shirt and a pair of Adidas track pants.

[Mario_Galaxy]

A random t-shirt and some shorts. I always get a reaction when I wear my Angola Prison Rodeo shirt. :D

[rizzo51]

i could use some sweats, heck, i could use any sweat producing catalyst. Maybe i should workout in a big raccoon costume. hmm, that just might be fun for the hell of it.

[Superman79]

Nice, welcome back :D

Thanks :D

Glad to hear you're able to start back with the weights a bit, Supes. Go slow and take your time. No sense FUBAR'ing yourself all over again. Now, if you'll excuse me, I have to get back to my week OFF from the weight and go eat some pie. :D

jag

I'll be careful...I don't ever wanna have to spend 2 months away from the weights ever again. What kind of pie??

[Hush]

This may seem like a lame ass question but I'm curious.

What do you typically wear when you work out?

My gf and I are finally going to hit up the gym on a regular basis and she was telling me I should get some more comfortable clothes. I mainly have jeans and slacks to wear for work and whatnot.

She mentioned sweats and I instantly told her hell no! I'm not overweight but pretty damn skinny so it's not the fat man in sweats issue...I just don't care for them.

What would you guys recommend I wear when I work out?

I wear a Nike Underarmour and athletic shorts. Sometimes i go with just a white shirt or wife beater.

[Figs]

Thanks for those that responded.

I already knew to wear a t-shirt of some kind but wasn't sure what I should get legs wise.

I don't care for shorts so I guess I'll try to get some of those track pants or something similar.

[jaguarr]

It's a workout, not a fashion show. T-shirt or tank and shorts or sweats plus good shoes. :up:

jag