The Official Hype Fitness Thread 4.0

[gohei_]

Okay so I was watching a few crossfit videos on the tube and I gotta ask, what is the purpose of these kipping pull-ups? What are the main difference from "regular" pull-ups? Because the people doing them looks like a fish on dry land. Not in any way saying they are a bad variation just want to know why you would choose to do those over regular ones?

[WillardNation]

Well for one, it allows you to do way more. But by making it really gymnastic like that also makes you work on coordination, agility and cardio as well as strenght.

[gohei_]

Well I suppose I have to try them out some time to test them, but for me a pull-up has always been about upper back/arm strength and I don't see any gains in that area from doing them kipping, but that's just how I see it.
In other news, I have been sick for a couple of days and haven't been able to exercise so it will be fun to get back at it later today. I always feel bad when I have to skip training for whatever reason.

[TerryMcGinnis]

Same for me, I hate missing training sessions. I'm gonna be away from any kind of gym for at least a week, I'm visiting my grandparents for their 50th anniversary. I'll try not to massively overdo the food and I hope granpa still has some heavy stuff in the shed that I can press/squat/use as weight for chin ups.

[DV8]

Heavy compound movements a couple of times a week combined with a sensible diet plan will do a hell of a lot more for your abs than cardio and direct abdominal work ever could.

I was doing P90X but I kinda fell off the wagon regarding the consistency of that . . . my new routine for cardio has been running up these SUPER steep wooden stairs (about 108 steps high); I will do 2 laps of those and then hit 25 push-ups at the top once I've caught my breath; I do 3 cycles and alternate the type of push-ups I do each time (e.g. wide, diamond)

ps I'm trying the IF route and I went 17 hours on yesterday, and trying to make it another 17 hours today . . . but I sure am hungry lol

[gohei_]

Same for me, I hate missing training sessions. I'm gonna be away from any kind of gym for at least a week, I'm visiting my grandparents for their 50th anniversary. I'll try not to massively overdo the food and I hope granpa still has some heavy stuff in the shed that I can press/squat/use as weight for chin ups.


Yeah you gotta be creative in situations like that, or you could always try out some bodyweight movements. Pistols and handstand/planche push-ups are always fun :cwink:

[DV8]

Same for me, I hate missing training sessions. I'm gonna be away from any kind of gym for at least a week, I'm visiting my grandparents for their 50th anniversary. I'll try not to massively overdo the food and I hope granpa still has some heavy stuff in the shed that I can press/squat/use as weight for chin ups.

how much weight do you normally use for chin ups?

[TerryMcGinnis]

how much weight do you normally use for chin ups?

I just recently started adding weight to them, like a month and a half ago. I start with 15 kg, that's 33 lbs which allows me to perform 3 proper, slow and controlled dead hang reps and then I go down the dumbbell rack and do the next set with the next lighter dumbbell after a minute or so. When there's no more dumbbells left I'll usually do another 2 sets of 10 body weight chin ups, really focusing on a slow descent.

[DV8]

I just recently started adding weight to them, like a month and a half ago. I start with 15 kg, that's 33 lbs which allows me to perform 3 proper, slow and controlled dead hang reps and then I go down the dumbbell rack and do the next set with the next lighter dumbbell after a minute or so. When there's no more dumbbells left I'll usually do another 2 sets of 10 body weight chin ups, really focusing on a slow descent.

damn dude . . . that's crazy to me; it's a struggle for me to get to 10, but I can usually do more than one set, but not of 10; I usually can only do 7 or 8 after successive sets; how much do you weigh?

[TerryMcGinnis]

I'm 165 lbs, 5'11'' @ around 8-9 % body fat. I used to be the skinniest weakling you could possibly imagine, not even 2 years ago I was 145, 12% body fat and couldn't imagine doing 10 body weight reps the way I do them today. So I was a couple of notches above Steve Rogers in The First Avenger before he got injected with the super soldier serum ;)

I'm currently cutting so if I'm very lucky, maybe I could reach the 20 kg dumbbell before I'm done, but most probably it'll be the 17.5 before I start bulking.

I'm still skinny though, I'll be cutting til I reach 7%, so I can start my bulk around September. I plan to reach 180 lbs @ 10 or so % by the end of the year.

[mrvlknight21]

I just recently started adding weight to them, like a month and a half ago. I start with 15 kg, that's 33 lbs which allows me to perform 3 proper, slow and controlled dead hang reps and then I go down the dumbbell rack and do the next set with the next lighter dumbbell after a minute or so. When there's no more dumbbells left I'll usually do another 2 sets of 10 body weight chin ups, really focusing on a slow descent.


Good job.


damn dude . . . that's crazy to me; it's a struggle for me to get to 10, but I can usually do more than one set, but not of 10; I usually can only do 7 or 8 after successive sets; how much do you weigh?

Strength is a skill. Keep practicing you will get better.
About 1 year ago, I decided to test myself with weighted chinups (not pullups, mind you). I was able to get 2 reps with 100 lbs strapped on. I weigh a shade over 200 myself.
Keep in mind, I wasnt able to do this overnight.

[WillardNation]

So I competed yesterday. I got 3rd place in the gi division (blue belt) and apparently the only guy who beat me won pan ams this year, so that makes me feel not too bad about it.
I lost both my no gi matches. It's just really silly for me to compete in the 170lb weight division in advanced. Those guys are way too big for me. Next tournament, I'm definitely cutting down to 155.

I got video of all my matched (except 1 I think) so I can post em if anybody wants to see em.

[gohei_]

That's cool man, how many combatants were there? So I was wondering what's the deal with the gi/no gi matches? Why is it split up like that?
Sure post the videos, always fun to see.

[Spider-Nerd]

I designed a pretty heavy program for myself for the next 4 weeks. Pretty much Squat, Pull Up, Bench and that's it. 3x/week on MWF with a little iso work each day for whatever I feel like. Weights have been in the 85-90% 1RM so I'm trying to force myself to take off sat and sunday to recover but I just want to go workout!!!

[WildcatNC]

I've been out of commission due to lower back issues for the past month and its killing me not being able to work out like I was.

When I get back to it I think I shall try the 5 x 5 routine for awhile. Want to strengthen my core before I worry about much else.

[WillardNation]

That's cool man, how many combatants were there? So I was wondering what's the deal with the gi/no gi matches? Why is it split up like that?
Sure post the videos, always fun to see.
I think there were about ten or so people in each of my divisions. It's split up into gi and no gi just so can people can do both or either. You can't really have somebody in a gi going against somebody not in a gi. The person not wearing the gi would have a huge advantage over the person in the gi. The person not wearing a gi would have grips/better control and collars to choke the person in the gi whereas the person wearing the gi would not have any of that.

[SuperSoldier985]

Just started day one of Insanity.

Not too bad, but I can tell it's gonna get rough. It reminds me of my BJJ/Karate training, but with shorter rest periods..

[gohei_]

I think there were about ten or so people in each of my divisions. It's split up into gi and no gi just so can people can do both or either. You can't really have somebody in a gi going against somebody not in a gi. The person not wearing the gi would have a huge advantage over the person in the gi. The person not wearing a gi would have grips/better control and collars to choke the person in the gi whereas the person wearing the gi would not have any of that.

Yeah sure I can get that, but I was more wondering is why don't everyone competing have to wear a gi? Like is there a special reason for people starting to do it without gi or was it that they just felt like it one day and it stuck around?

[mrvlknight21]

So I competed yesterday. I got 3rd place in the gi division (blue belt) and apparently the only guy who beat me won pan ams this year, so that makes me feel not too bad about it.
I lost both my no gi matches. It's just really silly for me to compete in the 170lb weight division in advanced. Those guys are way too big for me. Next tournament, I'm definitely cutting down to 155.

I got video of all my matched (except 1 I think) so I can post em if anybody wants to see em.


Good job man. I definitely want to see videos.

I've been out of commission due to lower back issues for the past month and its killing me not being able to work out like I was.

When I get back to it I think I shall try the 5 x 5 routine for awhile. Want to strengthen my core before I worry about much else.

Injuries suck! Im still waiting for my MRI on my knee.
Hang in there!

Just started day one of Insanity.

Not too bad, but I can tell it's gonna get rough. It reminds me of my BJJ/Karate training, but with shorter rest periods..

I really enjoyed the Insanity program, just be sure to take proper rest as needed. You are going to be jumping your ass off everyday (which is, imo, an issue with that program).

[ComicChick]

That's not bad at all ComicChick, keep at it :up:


Awesome work CC! Im very proud.

thanks guys.

we're starting another group today, going august 1 - october 31st. i'm in it to win it this time!

winner gets over $250 bucks so that's part of my motivation

[Colossal Spoons]

I designed a pretty heavy program for myself for the next 4 weeks. Pretty much Squat, Pull Up, Bench and that's it. 3x/week on MWF with a little iso work each day for whatever I feel like. Weights have been in the 85-90% 1RM so I'm trying to force myself to take off sat and sunday to recover but I just want to go workout!!!

Sounds similar to the 5x5 program. I'm sure you'll see results

[WillardNation]

Yeah sure I can get that, but I was more wondering is why don't everyone competing have to wear a gi? Like is there a special reason for people starting to do it without gi or was it that they just felt like it one day and it stuck around?
I believe it had to do with the inception of mma.

[mrvlknight21]

Some cool ab/core work here in this vid. A few things that I havent seen before.

lhMhwK1Gl-c&feature=youtu.be

[DV8]

Strength is a skill. Keep practicing you will get better.
About 1 year ago, I decided to test myself with weighted chinups (not pullups, mind you). I was able to get 2 reps with 100 lbs strapped on. I weigh a shade over 200 myself.
Keep in mind, I wasnt able to do this overnight.

yeah, I would rather be well-versed at the amount of pull ups I can do before adding weight; I can do about 10, which is pretty amazing considering where I was at a year ago

[Manic]

Has anyone else been experiencing heartburn while doing intermittent fasting? I've been fasting for some time now, but I've only been getting the heartburn for a couple of days now. I was thinking it might be due to physical activity w/o food because the heartburn mainly strikes me at my job (which has a light cardio quality to it), but I don't get it at all at the gym, and I don't eat until after I leave the gym (which I go to after work).

[mrvlknight21]

Has anyone else been experiencing heartburn while doing intermittent fasting? I've been fasting for some time now, but I've only been getting the heartburn for a couple of days now. I was thinking it might be due to physical activity w/o food because the heartburn mainly strikes me at my job (which has a light cardio quality to it), but I don't get it at all at the gym, and I don't eat until after I leave the gym (which I go to after work).

Ive done it a few days an no heartburn. Although, Ive never actually had heartburn....so who knows?



In other news, get your pullups for breakfast! I have started back doing "grease the groove" for pullups, since my numbers have fallen off a bit from a year or two ago.

So, now as soon as I wake up, I go bang out a set. After my shower, another set and then right before I leave (in a business suit, no less) I get another one.

So that's 3 sets within the first hour of waking up, before breakfast, before work, etc. A good way to start the day.

Because there isnt anywhere to do them at my job (despite a good gym on the bottom floor), I have to wait until I get home. I try to get in AT LEAST 6 good sets before going to bed.

Anyways, we will see what kind of progress I can make with this. (It worked before, no reason it won't work again).

[DV8]

Ive done it a few days an no heartburn. Although, Ive never actually had heartburn....so who knows?



In other news, get your pullups for breakfast! I have started back doing "grease the groove" for pullups, since my numbers have fallen off a bit from a year or two ago.

So, now as soon as I wake up, I go bang out a set. After my shower, another set and then right before I leave (in a business suit, no less) I get another one.

So that's 3 sets within the first hour of waking up, before breakfast, before work, etc. A good way to start the day.

Because there isnt anywhere to do them at my job (despite a good gym on the bottom floor), I have to wait until I get home. I try to get in AT LEAST 6 good sets before going to bed.

Anyways, we will see what kind of progress I can make with this. (It worked before, no reason it won't work again).

and you do sets of what? 10? I was doing some wide grip pull ups this morning; I can only do about 3 at a time; take about a 5-10 second rest for my hands and then do about 3-4 more until I've completed 10 . . . I should start wearing gloves, but doing pull ups everyday is a great idea :up:

[DV8]

Has anyone else been experiencing heartburn while doing intermittent fasting? I've been fasting for some time now, but I've only been getting the heartburn for a couple of days now. I was thinking it might be due to physical activity w/o food because the heartburn mainly strikes me at my job (which has a light cardio quality to it), but I don't get it at all at the gym, and I don't eat until after I leave the gym (which I go to after work).

how long are your fasting periods? also, maybe it's something you're eating even though you're not eating directly before you're getting the heartburn, actually it's probably something you're DRINKING . . .are you drinking coffee or anything acidic?

[Manic]

how long are your fasting periods? also, maybe it's something you're eating even though you're not eating directly before you're getting the heartburn, actually it's probably something you're DRINKING . . .are you drinking coffee or anything acidic?

I don't drink coffee. I occasionally drink tea, though. As far as acidic drinks, I have recently started drinking orange juice.

[DV8]

I don't drink coffee. I occasionally drink tea, though. As far as acidic drinks, I have recently started drinking orange juice.

that could be what's causing the heartburn, especially if it's the only thing in your stomach around the time you're experiencing this . . .

[mrvlknight21]

and you do sets of what? 10? I was doing some wide grip pull ups this morning; I can only do about 3 at a time; take about a 5-10 second rest for my hands and then do about 3-4 more until I've completed 10 . . . I should start wearing gloves, but doing pull ups everyday is a great idea :up:

No. I can only manage about 10 right now. So the way GTG works, you do sub-maximal sets (60-80% is a good figure) throughout the day 5 days on, rest 1 day, then test your max again. This doesnt work forever though. The maximum amount of time someone should do this is 6 weeks (just my opinion from my own testing and results).

This is how I went from 12 to 20 pullups in a short amount of time. This is also how I improved my pushups from approximately 40 in 1 minute to over 60 in 1 minute.

Oh and dont use gloves. Ever.

[WillardNation]

Got to do a wod at CFLA today. It was pretty dope.

[WildcatNC]

Sounds similar to the 5x5 program. I'm sure you'll see results

I'm thinking about starting the 5x5 after my back heals up. Planning on it actually.

Have you tried it yourself? What did you think?

[Colossal Spoons]

I've done it many times. If you keep your calories up, you'll def see some size and strength increases

[Spider-Nerd]

I've done it many times. If you keep your calories up, you'll def see some size and strength increases

Yeah, a good 5x5 program will always set you on the right path. Totally agree. I will say this though, I tend to sleep about 9 hours a night when going heavy. My body recovers so much better with 9 hours of sleep.:up:

[WildcatNC]

I've done it many times. If you keep your calories up, you'll def see some size and strength increases

I've almost got my weight down where I want it fat wise, then I want to start putting on muscle from the core, then radiate outward.

I think i've always been prone to do the opposite in the past, just naturally. I like blasting my arms/chest/shoulders but tend to underdo the rest. I realize its far better to build a strong core and then move outward.

[Colossal Spoons]

Yeah, a good 5x5 program will always set you on the right path. Totally agree. I will say this though, I tend to sleep about 9 hours a night when going heavy. My body recovers so much better with 9 hours of sleep.:up:

You know, I've never figured out how many hours of sleep is best for my recovery. I often get 6 or 7 hours a night.

I've almost got my weight down where I want it fat wise, then I want to start putting on muscle from the core, then radiate outward.

I think i've always been prone to do the opposite in the past, just naturally. I like blasting my arms/chest/shoulders but tend to underdo the rest. I realize its far better to build a strong core and then move outward.

Can't ignore the back and legs.

[Colossal Spoons]

For those of us in here concerned with packing on muscle(for vanity, not necessarily function), I highly recommend "Zack Khan's Road To Recovery" youtube vids. He's a bodybuilder who tore the quads right off his patellas while leg pressing and is slowly getting back into contest shape. The videos are mostly about exercising but some are cooking lessons too; and he's just a cool ass dude.

I'd link to one, but they're often vulgar. #57 is the most recent

[SuperSoldier985]

I'm on Day 5 of the Insanity workout.

Feels good man

[Mr. Wooden Alligator]

Watching Supersize vs Superskinny on youtube. There's a father who weighs at 9 stone and consumes about 2600 calories a day. 2000 are from chocolate (Mars Bars, mostly). How is he underweight, consuming so many cals from chocolate? :confused:

[Trainwreck2100]

Watching Supersize vs Superskinny on youtube. There's a father who weighs at 9 stone and consumes about 2600 calories a day. 2000 are from chocolate (Mars Bars, mostly). How is he underweight, consuming so many cals from chocolate? :confused:
physics, if his daily maintenance is 2600 consuming than consuming 2600 will do nothing. Now is he getting all his vital nutrients, that's another question.

[JAK®]

Watching Supersize vs Superskinny on youtube. There's a father who weighs at 9 stone and consumes about 2600 calories a day. 2000 are from chocolate (Mars Bars, mostly). How is he underweight, consuming so many cals from chocolate? :confused:
Because calories are calories. However, he probably has all sorts of nutrition problems if 2000 calories are from chocolate alone.

[Mr. Wooden Alligator]

Oh yea, he does. They went over those later on. Physically, he looked like he didn't even eat all that much.

[Colossal Spoons]

http://img171.imageshack.us/img171/7517/018kab.jpg

Holy triceps Batman! Strong bastard is strong

[Mr. Wooden Alligator]

But dat gut...I could run circles around him.

[Colossal Spoons]

Pretty sure his shirt is just loose lol

[Mr. Wooden Alligator]

How easily could that run to fat if he were to slack off his workout? It looks amazing now, no question...but later...

[SuperSoldier985]

Watching Supersize vs Superskinny on youtube. There's a father who weighs at 9 stone and consumes about 2600 calories a day. 2000 are from chocolate (Mars Bars, mostly). How is he underweight, consuming so many cals from chocolate? :confused:
Well, there actually are a lot of people out there like this, who walk around acting like they're better than everyone. Those bastards... :cmad:

Some people are just genetically predisposed to burn fat and metabolize much quicker than other people. They'll burn through junk food like crazy and never gain weight...but obviously that can't be a disease unlike those people with bodies who eat junk food and blow up like balloons. [/sarcasm]

[Colossal Spoons]

How easily could that run to fat if he were to slack off his workout? It looks amazing now, no question...but later...

The test cocktail he's on will keep fat off his body well enough

[JAK®]

But dat gut...I could run circles around him.
I should go up to runners and say "You run pretty fast, but how's your bench press?"

[NotFadeAway]

Ok, I am ready to start the Paleo diet and I need some advice. I'm a runner first, as anyone familiar with my posts would know, and I try and run anywhere from 30-60 miles a week. So what should my daily intake look like?

[WillardNation]

You're gonna eat A LOT the first few weeks. Load up on veggies like they're goin out of style.

[TerryMcGinnis]

In other news, I'm back from my grandparents'.
Status report commencing in 3 ... 2 ... 1 ...

My diet was pretty much on point, not that it's hard to pull off with leangains (it was particularly convenient during my 14-hour, 600-mile drive today) and looking in the mirror I've gotten a bit leaner in the past 10 days. As far as training goes, I had one half hour session 3 days ago, HIT style, one set of chins, push ups and squats to failure each after which I had a crazy high carb feast. Here's the kicker, I weighed myself before going to bed that evening and again just after I got up next morning. I woke up 6 lbs LIGHTER, despite the insane PWO meal. That's 6 lbs lost in 8 hours, all of which I slept through. I suspect it's the infamous whoosh effect: http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html

Now the only thing that remains is to re-evaluate my strength at the gym tomorrow. September is getting closer and I've given myself a final deadline to end the cut and start packing on meat.

[DV8]

Just wanna post and vent a little here . . . I've been experimenting w/ the intermittent fasting, and I like the principles but I screwed up a couple times on it; gourging myself w/ unhealthy food during my "unfast" periods; I'm cleaning it up though; back to a clean diet, and I think I've worked to a point where I can stay disciplined on it

needless to say, my weight hasn't really changed at all and my bodyfat ratio also has not changed according to my bodyfat scale . . . BUT, I feel stronger, and from what I can tell I'm looking a bit leaner (I'm seeing more veins popping out in my arms, etc.) I was also able to bench press more reps at a decently heavy weight (205lbs.); I hit about 7-8 reps on my first set when I could previously only do about 4-5 . . . so I guess all in all I have made some strength gains . . . still kinda discouraged though cuz I'm trying to lean out

[DV8]

I have a question about calorie deficits: say I wanna create a 500/day calorie deficit so I eat 1500 calories...Would I include calories that I burn off working out that day, or should I also eat more calories to even that out? I want to burn the most calories wo being unhealthy

[Colossal Spoons]

Yes, factor your exercise calories into the equation

[DV8]

Yes, factor your exercise calories into the equation

so if I exercise, I should eat a little more right? I apologize if I'm being painfully childlike with my questions Lol

[Colossal Spoons]

so if I exercise, I should eat a little more right? I apologize if I'm being painfully childlike with my questions Lol

Yeah. It'd be convenient to use those extra calories to make a nice proteinous PWO meal.

[JStorm]

Need some help/have a question:

Been out of the game for a while, just started hitting it hard again as of this past Monday.

Monday: Chest, Tris's, Shoulders. Spent about 25 minutes on each group. Did work. Then I did a brisk walk for about 30 minutes.

Tuesday: Back and Bi's. Spent about 30-40 minutes on back, then 20-30 minutes on Bi's. Same 30 minute walk to end.

Here's what's up - I don't want to waste a day, but I'm beat and sore as hell. I don't want to do legs, do that workout after work for the week, need time to rest. And I don't want to JUST do cardio.

Do I have options?

[Colossal Spoons]

I ain't answering s**t till you get a diff avatar! This ain't ancient Greece :cmad:

[JStorm]

But that is my Fantasy Football Team name and logo. :(

[mrvlknight21]

Need some help/have a question:

Been out of the game for a while, just started hitting it hard again as of this past Monday.

Monday: Chest, Tris's, Shoulders. Spent about 25 minutes on each group. Did work. Then I did a brisk walk for about 30 minutes.

Tuesday: Back and Bi's. Spent about 30-40 minutes on back, then 20-30 minutes on Bi's. Same 30 minute walk to end.

Here's what's up - I don't want to waste a day, but I'm beat and sore as hell. I don't want to do legs, do that workout after work for the week, need time to rest. And I don't want to JUST do cardio.

Do I have options?


Core, cardio/conditioning, or just rest since you are so sore right now.

Sorry about the loss of your legs. :csad:
But that is my Fantasy Football Team name and logo. :(

WITH WHO?? :cmad:

[Colossal Spoons]

But that is my Fantasy Football Team name and logo. :(

I call BS on that AND Ollie's lats ever being that big :o

Sorry about the loss of your legs. :csad:

Ha, classic. This one's for you Jag! :D

[JStorm]

Core, cardio/conditioning, or just rest since you are so sore right now.

Sorry about the loss of your legs. :csad:


WITH WHO?? :cmad:
Yeah - I probably needed to rest today.

Some of the guys on the Batboards started a league. May be looking for a few more guys. You interested?

I call BS on that AND Ollie's lats ever being that big :o

No BS on the team name and logo - ask TV's Frank if you can join his FFL. Tell him I sent you. If you join, you'll see. :hrt:

[LOBO3315a]

Something I've discovered, after switching to having a can of tuna for lunch: you can add mustard, vinegar, or black pepper and not add any calories. Sure makes a bland can of tuna something pretty yummy for lunch!

[Spider-Nerd]

spoons, you ever take any cellucor products?

[DV8]

Yeah. It'd be convenient to use those extra calories to make a nice proteinous PWO meal.

thanks Spoons . . . I just looked up my daily caloric needs again and it looks like I've been undereating . . . I need to step up the calories and protein . . . time to start pounding shakes throughout the day

[Colossal Spoons]

spoons, you ever take any cellucor products?

Never heard of that company. Anything you recommend?

[Colossal Spoons]

thanks Spoons . . . I just looked up my daily caloric needs again and it looks like I've been undereating . . . I need to step up the calories and protein . . . time to start pounding shakes throughout the day

Make a more calorie-dense shake. Add oats, PB, a banana, etc

[DV8]

Make a more calorie-dense shake. Add oats, PB, a banana, etc

hmmmm . . . oats and PB . . . thats sounds effing DELICIOUS! natural PB though, huh? or at least low sugar right?

[Colossal Spoons]

hmmmm . . . oats and PB . . . thats sounds effing DELICIOUS! natural PB though, huh? or at least low sugar right?

I'm in love with PB&Co right now. Use what you want, a tablespoon won't break your diet if everything else is in order.

[DV8]

I'm in love with PB&Co right now. Use what you want, a tablespoon won't break your diet if everything else is in order.

good point . . . that sounds like it'd be REALLY good too . . . I usually use a couple eggs too . . . that will pack quite the protein-dense punch :up:

[Colossal Spoons]

Raw eggs in your protein shake?

[mrvlknight21]

Raw eggs in your protein shake?

Is there another kind?
http://i140.photobucket.com/albums/r6/smcmanus_photo/Jack3.jpg

[Colossal Spoons]

That's nasty

[SuperSoldier985]

I'm on Day 13 of the Insanity Workout program. I'm starting to feel and look better already.

Aside from two meals a week, I've been sticking to a pretty strict diet so far--all water, no soda, no fast food, high protein, salads, fruit, yogurt, oatmeal, turkey, salmon, whole wheat...etc. I have no idea if I've started losing weight per se, but I seem to be losing a few inches around the midsection...

Oh God...Today is the day that I can finally eat something a little greasy and sweet! :D

[TerryMcGinnis]

I'm on Day 13 of the Insanity Workout program. I'm starting to feel and look better already.

Aside from two meals a week, I've been sticking to a pretty strict diet so far--all water, no soda, no fast food, high protein, salads, fruit, yogurt, oatmeal, turkey, salmon, whole wheat...etc. I have no idea if I've started losing weight per se, but I seem to be losing a few inches around the midsection...

Oh God...Today is the day that I can finally eat something a little greasy and sweet! :D

Good job, I've seen a few people doing insanity and frankly, if you keep the diet on point and stick with the training I have no doubt you'll get ripped.

[SuperSoldier985]

Good job, I've seen a few people doing insanity and frankly, if you keep the diet on point and stick with the training I have no doubt you'll get ripped.
I'm not trying to get ripped per se...

I'm just trying to get into halfway decent shape so that I can get back into martial arts..

[Mr. Wooden Alligator]

Is it common for weight to fluctuate? I woke up and weighed 119.6, this evening after a shower I was at 122.4 If so, what sort of +/- should you add to your weight to get an accurate measure?

[SuperSoldier985]

As I understand it, weight fluctuates quite often, especially in adult males..

[WildcatNC]

Something I've discovered, after switching to having a can of tuna for lunch: you can add mustard, vinegar, or black pepper and not add any calories. Sure makes a bland can of tuna something pretty yummy for lunch!


Yep :up:


Thats what I have for lunch at work about 3 days out of the week. That and some mixed nuts.

I get the tuna in extra virgin olive oil and usually just put a little salt/pepper on it. Sometimes garlic salt/pepper.

[Mr. Wooden Alligator]

How many calories are you looking at in a whole can?

[TerryMcGinnis]

Is it common for weight to fluctuate? I woke up and weighed 119.6, this evening after a shower I was at 122.4 If so, what sort of +/- should you add to your weight to get an accurate measure?

That's totally normal, you barely changed 3 lbs, if you go one page back you'll see I recently lost 6 lbs during the night.

EDIT: Slightly off-topic and I'm sure the bb.com regulars have seen this like a million times, but I just saw it yesterday and I lol'd hard:

A prayer to Arnold

Our Arnold, whose arms are heavy,
Vascular be thy veins
Nine sets of lunges, ten reps be done,
To add girth as it is to strengthen.
Give us this day our daily protein, and forgive us our fats,
As we forgive those who eat fat too.
And lead us not into overtraining, nor deliver us pizzas,
For thou art the king of the dumbell, the power clean, and the steroids forever,
Amen.

[gohei_]

A prayer to Arnold

Our Arnold, whose arms are heavy,
Vascular be thy veins
Nine sets of lunges, ten reps be done,
To add girth as it is to strengthen.
Give us this day our daily protein, and forgive us our fats,
As we forgive those who eat fat too.
And lead us not into overtraining, nor deliver us pizzas,
For thou art the king of the dumbell, the power clean, and the steroids forever,
Amen.


Oh man that's golden :woot:

[TerryMcGinnis]

Right? XD

I just instantly imagine a hypothetical "Church of Arnold" reciting this in unison, dead serious, before embarking on a marathon high volume session.

[WildcatNC]

How many calories are you looking at in a whole can?


240 calories, 120 fat.

7 g fat, 14 g protein.


Its a meal in a can really. If your on the go its great.

[gohei_]

Right? XD

I just instantly imagine a hypothetical "Church of Arnold" reciting this in unison, dead serious, before embarking on a marathon high volume session.

You should try it out at the gym and see if anyone starts chanting along with you :woot:

[WildcatNC]

You should try it out at the gym and see if anyone starts chanting along with you :woot:

Stack a pyramid of dumbells with a medicine ball on top, then kneel before it. :woot:

Either way, no one will mess with the crazy dude.

[Colossal Spoons]

Love that prayer

[TerryMcGinnis]

The strangest thing is that it indeed carries a sense of communion for me lol.

[SuperSoldier985]

Good job, I've seen a few people doing insanity and frankly, if you keep the diet on point and stick with the training I have no doubt you'll get ripped.
Tomorrow I have my Insanity fit test---hopefully my fitness level has improved in the last two weeks...

[teh Puffy]

Tomorrow I have my Insanity fit test---hopefully my fitness level has improved in the last two weeks...


Best wishes. I wish I took my p90x fit test but then again I struggled early on, i just jumped in. I am down 70 pounds since january. I lift pretty nicely. I have a good meal plan of my own. I motivate others to gain weight or loose weight. I love it. When the new year comes around I am down to my goal wich is another 60 pounds. I am buying Insanity Asylum, so I can keep adding variety. Do p90x mix in some asylum and la fitness. Yet first will be 30 days of Asylum. I want game day ready.

GRRrrrrrrrrrrr:woot:

[ComicChick]

i'd really like to start doing P90X again but I'm having a hard time finding the time to do it. I did it for a month last year and had really good results (probably 2 months total if you count all the random days I did it)

i'm doing 50-100 pushups a week which I know isn't a big number really but for me it's good cuz i'm keeping up with it.

need to tighten up on the diet aspect though. that's always my weak point

[ComicChick]

double post

[LOBO3315a]

I hurt myself trying to do P90X a few years back. Overdid the reps, pushed myself WAY too hard, and wound up with exertional rhabdomyolysis. I couldn't even bend my arms enough to feed myself. I kept thinking "now I know how you are supposed to lose the weight; if you can't feed yourself, weight loss will be inevitable". :oldrazz:

I'm a little reluctant to try it again after the exertional rhabdomyolysis. That really scared me.

[WildcatNC]

I hurt myself trying to do P90X a few years back. Overdid the reps, pushed myself WAY too hard, and wound up with exertional rhabdomyolysis. I couldn't even bend my arms enough to feed myself. I kept thinking "now I know how you are supposed to lose the weight; if you can't feed yourself, weight loss will be inevitable". :oldrazz:

I'm a little reluctant to try it again after the exertional rhabdomyolysis. That really scared me.


What is it? What did it do to you? Sounds nasty.

[Colossal Spoons]

Saw somebody get pounced on at GNC yesterday. I went in to get some vitamins and the guy in front of me had the same kind. The employee tried to sell this guy on a new GNC multi-vitamin that had nitric oxide and test-boosters. The second she said "test-boosters", I put my vitamins back on the shelf and left b/c I was not in the mood to sit through the same BS sales pitch. As I was walking out, I heard him decline the vitamins but he did sign up for a gold card. $10 commish for her :whatever:

Tribulus Terrestris & Anabolic Primer – Features high-quality Tribulus Terrestris and Fenugreekextract clinically studied to support anabolic muscle factors in the body.*

L.O.L.

[LOBO3315a]

What is it? What did it do to you? Sounds nasty.

I peed brown for 3 days, and couldn't lift my arms to my mouth. Basically the muscle fibers pop and release toxins into the blood stream. They can cause your kidneys to shut down, if you aren't careful.

Now I'm pretty careful and stick to cardio and light reps.

[Manic]

So I'm trying out this 4-week cutting workout plan I found in a bb.com article a few days ago. It involves a full body workout on a Mon/Wed/Fri split. Each exercise is 2x8-12. After a 20 minute cool-down, it recommends doing cardio. I'll see how that works for me.

[War Party]

Ok so in the last year I've lost 65 pounds and am now 5 pounds away from 200 pounds. I been doing mostly running and some weight training. But now I want to get into full blown weight lifting. What's a good beginners workout I should try?

[Marx]

Congratulations War Party! :up:

[gohei_]

Ok so in the last year I've lost 65 pounds and am now 5 pounds away from 200 pounds. I been doing mostly running and some weight training. But now I want to get into full blown weight lifting. What's a good beginners workout I should try?


Well I recommended the Stronglift 5x5 for a friend of mine recently. Seems like a good way to start out.

[November Rain]

is shadowboxing still around or has he left as well?

[mrvlknight21]

is shadowboxing still around or has he left as well?

He comes around some, but has a different username.

[mrvlknight21]

I'm not trying to get ripped per se...

I'm just trying to get into halfway decent shape so that I can get back into martial arts..

Which martial art?

Is it common for weight to fluctuate? I woke up and weighed 119.6, this evening after a shower I was at 122.4 If so, what sort of +/- should you add to your weight to get an accurate measure?

You always weigh less in the morning. If you must use the scale to document progress, be sure to weigh at the same time each day.

[Golgo-13]

Is it common for weight to fluctuate? I woke up and weighed 119.6, this evening after a shower I was at 122.4 If so, what sort of +/- should you add to your weight to get an accurate measure?

I've always wondered which weight is your true weight; the morning one of the evening one? I assumed the morning one was my true weight, as the daytime/evening one was influenced by food consumption during the day....

[War Party]

Congratulations War Party! :up:

I appreciate that. I think I might take up the starting strength routine.

[BAH HUMBBUG!]

Hey guys and gals. Had a lay off due to moving, threw off my whole routine. Anyway back in the gym a little sore, running again which I haven't done consistently for a while, pretty winded.

But, what does anyone know about heart monitor/pacing watches. Best overall for the price, most reliable, et cetera. Looked into it a little and appears Garmin makes the overall best one but it's north or $180 ish.

Also, what about heart rate monitors while you sleep? It's supposed to be the best way to get your base heart rate and some of them will help you wake up when you're not in a deep sleep, so you should feel better/less groggy.

Any info is greatly appreciated.

[BAH HUMBBUG!]

Well I recommended the Stronglift 5x5 for a friend of mine recently. Seems like a good way to start out.

Agreed, it's also known as starting strength. 3x5 two to three times a week. One of the best ways to build strength the most efficient way possible.

[WillardNation]

Set a new strict shoulder press PR today. One rep max: 155 lbs.

The workout after involved handstand push ups. That didn't go so well.

[TerryMcGinnis]

Set a new strict shoulder press PR today. One rep max: 155 lbs.

The workout after involved handstand push ups. That didn't go so well.

That's great! I hope I'll be able to get to 140-ish by the end of the year.

Haha, I bet the handstand push ups turned into handstand pleasegoddon'tletmefallover ups ;)

[Spider-Nerd]

Just switched up my program and are now working from 80% of 1RM to much less and hitting approximately 8reps per set. Squatted yesterday....oww...my legs...

[DV8]

shout out to SPOONS for the oats and peanut butter suggestion for my protein shakes; I regularly have this for breakfast:

3 scoops whey protein
3 tablespoons almond butter
2 handfuls of whole rolled oats
2 raw eggs
cinnamon

that's a REAL meal in a shake lol

[Colossal Spoons]

shout out to SPOONS for the oats and peanut butter suggestion for my protein shakes; I regularly have this for breakfast:

3 scoops whey protein
3 tablespoons almond butter
2 handfuls of whole rolled oats
2 raw eggs
cinnamon

that's a REAL meal in a shake lol

Nice, the oats will help keep you feeling full for a bit longer. Nothing worse than drinking a 600-800 calorie shake and being hungry again in 3 hours.

[DV8]

Nice, the oats will help keep you feeling full for a bit longer. Nothing worse than drinking a 600-800 calorie shake and being hungry again in 3 hours.

amen . . . also considering that's the only thing I consume between this intermittent fasting routine

[SuperSoldier985]

I just finished day 24 of the Insanity program..

Ok, my feet are taking some serious damage from all of this jumping, running, and lifting...I'm gonna have to find some pain relief for to help with this foot pain. Anyone have some recommended techniques?

[Trainwreck2100]

I just finished day 24 of the Insanity program..

Ok, my feet are taking some serious damage from all of this jumping, running, and lifting...I'm gonna have to find some pain relief for to help with this foot pain. Anyone have some recommended ailments?
i try not to recommend ailments to people.

[BAH HUMBBUG!]

I just finished day 24 of the Insanity program..

Ok, my feet are taking some serious damage from all of this jumping, running, and lifting...I'm gonna have to find some pain relief for to help with this foot pain. Anyone have some recommended ailments?

I've had a long time problem with my feet, soreness, aching, straining a tendon, snapping my achilles tendon and more.

My girlfriend has a problem with bad shin splints when she jogs, which is why she stopped a long time ago.

Long story short, we went to a running specific store and the guy there showed us a few items to help maintain and prevent injuries or just to help work out any stress or knots you may have.

Here is the link to the product we purchased.

http://www.tptherapy.com/

You can use it on your whole body, depending what you buy. The TP starter kit comes with what's called a TP Footballer, which you can use in multiple ways. One way is to sit, or stand and roll it under foot to help loosen up your muscles which may or may not be related to the pain you're feeling.

The nice thing is that their products are not perfectly round or cylinder shapes. They take into account that our bodies are not either, so they have a little off center, sort of lop sided curve to them, making them work over your muscles much better.

Now this isn't a massage and this isn't as good as getting a professional deep tissue massage, but it's only $70 and well worth the price if you ask me. Instead of maybe getting one deep tissue massage a month or every two or three, you can do it at home two to three times a week, or more if you like.

It's painful, it hurts, you need to ice, or should ice afterward, you should also use it after your war, post workout, run, et cetera.

It may not be the answer for you, but it certainly helps my feet and my girlfriend's shins a lot.

[WillardNation]

That's great! I hope I'll be able to get to 140-ish by the end of the year.

Haha, I bet the handstand push ups turned into handstand pleasegoddon'tletmefallover ups ;)
More of a 'when I do fall, just make sure to not land on the kettlebells'. :hehe:

[SuperSoldier985]

i try not to recommend ailments to people.
:doh:

[SuperSoldier985]

I've had a long time problem with my feet, soreness, aching, straining a tendon, snapping my achilles tendon and more.

My girlfriend has a problem with bad shin splints when she jogs, which is why she stopped a long time ago.

Long story short, we went to a running specific store and the guy there showed us a few items to help maintain and prevent injuries or just to help work out any stress or knots you may have.

Here is the link to the product we purchased.

http://www.tptherapy.com/

You can use it on your whole body, depending what you buy. The TP starter kit comes with what's called a TP Footballer, which you can use in multiple ways. One way is to sit, or stand and roll it under foot to help loosen up your muscles which may or may not be related to the pain you're feeling.

The nice thing is that their products are not perfectly round or cylinder shapes. They take into account that our bodies are not either, so they have a little off center, sort of lop sided curve to them, making them work over your muscles much better.

Now this isn't a massage and this isn't as good as getting a professional deep tissue massage, but it's only $70 and well worth the price if you ask me. Instead of maybe getting one deep tissue massage a month or every two or three, you can do it at home two to three times a week, or more if you like.

It's painful, it hurts, you need to ice, or should ice afterward, you should also use it after your war, post workout, run, et cetera.

It may not be the answer for you, but it certainly helps my feet and my girlfriend's shins a lot.
I think the main issue is probably stemming from the fact that I have really flat feet... :csad:

[WildcatNC]

Ok so in the last year I've lost 65 pounds and am now 5 pounds away from 200 pounds. I been doing mostly running and some weight training. But now I want to get into full blown weight lifting. What's a good beginners workout I should try?

Congrats. I've lost about 40 lbs in the last 4-5 months. Its nice.


I agree with the 5x5 suggestions. I will do it as soon as my doctor tells me I can do deadlifts and overheads again, which hopefully will only be another week or two.

[BAH HUMBBUG!]

I think the main issue is probably stemming from the fact that I have really flat feet... :csad:

Well it isn't a bad idea to go see some specialists, yes multiple. Whether it be doctors or chiropractors and to be honest, if you have a running specific store around you it wouldn't be a bad idea to talk to some of the guys that work there.

[WillardNation]

I've heard (and known people who attest to it) that wearing the barefoot shoes (or just walking around barefoot, but that's a little impractical) really helps with arch problems. According to the book 'Born To Run', being barefoot forces your feet to correct the arch. All those special insoles are really doing more damage than anything.

[WildcatNC]

I've heard (and known people who attest to it) that wearing the barefoot shoes (or just walking around barefoot, but that's a little impractical) really helps with arch problems. According to the book 'Born To Run', being barefoot forces your feet to correct the arch. All those special insoles are really doing more damage than anything.

QFT


I have fallen arches and bought me some Vibrams. Love them and my feet are getting better as time goes on.

[TerryMcGinnis]

I always buy flat, hard shoes, like Chuck T's, never liked cushioned ones, they just feel weird to me.

[mrvlknight21]

I've heard (and known people who attest to it) that wearing the barefoot shoes (or just walking around barefoot, but that's a little impractical) really helps with arch problems. According to the book 'Born To Run', being barefoot forces your feet to correct the arch. All those special insoles are really doing more damage than anything.

QFT


I have fallen arches and bought me some Vibrams. Love them and my feet are getting better as time goes on.

I have researched the hell out of this and found MULTIPLE people with various foot issues/injuries/problems that benefited greatly from using VFFS.

This is part of a post that I made over at bodybuilding.com when I was explaining the benefits to a guy who refused to believe anything other than "I need something with high arch supports and a lot of cushion."




http://venutip.com/content/flat-foot...am-fivefingers



People in this thread state that their feet actually adapted and began to have arches:
http://birthdayshoes.com/forum/fivef...-five-fingers/



This man had "clinically-diagnosed arch problems as a child -- flat feet supreme -- and was prescribed not only custom orthopedic insoles but also exercises for the feet themselves, rolling up towels with the toes, etc."
http://www.huffingtonpost.com/tim-fe..._b_207121.html

He reported these results after wearing the VFFs:
"Needless to say, the exercises fell by the wayside, and I took to increasing levels of support through the shoes themselves. VFFs have been nothing short of spectacular for me, despite my history of flat feet.

Barefoot runners are often asked "but what do you use for arch support?", to which they respond: "your arches". I've found that my arches, and foot as a whole, feels better with less support rather than more."


This article:
http://buyvibrams.com/why-buy-vibram...-and-flat-feet

Says that
Many people who want to buy Vibram Five Fingers or other 5 finger shoes are concerned because they have flat feet or a collapsed arch. It’s easy to see how this could raise some concern, but there’s good news. Barefoot running actually helps people with flat feet.

A collapsed arch, or flat feet, can be caused by improper running form. When you slip on a pair of 5 finger shoes, you are forced to correct your stride. The arch in your foot is actually composed of a series of muscles, tendons, and ligaments. The arch is supposed to be there to help absorb the impact of running. When you are wearing a traditional running shoe, you completely eliminate the need for that arch since it is molded into the shoe.

Take this as a comparison. If you were to wear a cast on your hand for 18 years, would your hand have any strength? The answer is no, your hand would likely be held to whatever form it has been held in for 18 years.

To get back to the point, Vibram Five Fingers actually aid people with flat feet. Many people have recovered from a collapsed arch or developed one by changing their running style. With 5 finger shoes, the runner is unable to run on their heel, and subsequently run on the balls of their feet. In turn, the lower leg muscles and muscles in the feet are strengthened.

A Harvard Professor has reviewed the health benefits of barefoot running and shared it with Nature Video. We suggest you watch his video; Harvard Professor’s View of Barefoot Running




http://www.runblogger.com/2011/01/st...in-vibram.html

This one says that
"Almost two years ago, according to a podiatrist, I had posterior-tibialis insertional tendonitis. He recommended more support and rest, but even with my urging didn't check wear pattern or watch me run. Although flat footed, I am pretty neutral. I think the injury came from an "update" to a favorite shoe. The "update" had an increased heel-forefoot drop, increased arch support and stiffened midsole. My guess is that rather than too little support, there was too much support and pressure on the posterior tibial tendon at the navicular bone, but who knows?

After a few weeks of rest, I decided to go 180 degrees from the recommendation. I got rid of my shoes and insoles and switched to Vibram Fivefingers KSOs. Within two months I had adopted a midfoot/forefoot landing and was running 15 miles on concrete/asphalt in my KSOs. I alternated the KSOs with neutral trainers and racing flats.

About 9 months ago, I retired my KSOs and started running about 80% of my miles in my new Bikilas, including 18 mile long runs and speed workouts. The remainder of my runs have been in racing flats and barefoot. I now believe that starting out barefoot would have been even more helpful. I’ve had no additional injuries (still have 10 year chronic high hamstring tendinopathy...but that’s another story). It’s now cold, icy and snowy here in Chicago, so I’m primarily using my flats (even tried a trail shoe for a few runs) until it warms up."





Here is:
http://www.supplementreviews.com/vibram/five-fingers
A review of VFFs (they were given 10/10 for weightlifting and a 10/10 for running) by a person with "fairly flat feet and generally poor posture, but my Vibrams are very comfortable and I’ve noticed that my posture has greatly improved during my cardio sessions. Additionally the burn throughout my calves during these workouts is FAR more intense and satisfying."



I found ARTICLE after ARTICLE written by people with YOUR condition who reported much healthier feet, arches growing back, less pain in their feet and other joints, better run times, and so on. Tons of benefits for people with YOUR specific condition.

Now, on to the other thing mentioned. Many people recommend the VFFs for squats and deadlifts because MOST people who train want a shoe that is good for that AND running/doing cardio. This is where the VFFs excel over proper lifting shoes.

[WillardNation]

:up:

[BAH HUMBBUG!]

I've heard (and known people who attest to it) that wearing the barefoot shoes (or just walking around barefoot, but that's a little impractical) really helps with arch problems. According to the book 'Born To Run', being barefoot forces your feet to correct the arch. All those special insoles are really doing more damage than anything.

I've had my fair share of experiences with insoles and what not. While I don't have a vast knowledge, I would strongly agree with this statement.

I have researched the hell out of this and found MULTIPLE people with various foot issues/injuries/problems that benefited greatly from using VFFS.

This is part of a post that I made over at bodybuilding.com when I was explaining the benefits to a guy who refused to believe anything other than "I need something with high arch supports and a lot of cushion."




http://venutip.com/content/flat-foot...am-fivefingers 404 Not Found



People in this thread state that their feet actually adapted and began to have arches:
http://birthdayshoes.com/forum/fivef...-five-fingers/ 404 Not Found



This man had "clinically-diagnosed arch problems as a child -- flat feet supreme -- and was prescribed not only custom orthopedic insoles but also exercises for the feet themselves, rolling up towels with the toes, etc."
http://www.huffingtonpost.com/tim-fe..._b_207121.html

He reported these results after wearing the VFFs:
"Needless to say, the exercises fell by the wayside, and I took to increasing levels of support through the shoes themselves. VFFs have been nothing short of spectacular for me, despite my history of flat feet.

Barefoot runners are often asked "but what do you use for arch support?", to which they respond: "your arches". I've found that my arches, and foot as a whole, feels better with less support rather than more."


This article:
http://buyvibrams.com/why-buy-vibram...-and-flat-feet

Says that
Many people who want to buy Vibram Five Fingers or other 5 finger shoes are concerned because they have flat feet or a collapsed arch. It’s easy to see how this could raise some concern, but there’s good news. Barefoot running actually helps people with flat feet.

A collapsed arch, or flat feet, can be caused by improper running form. When you slip on a pair of 5 finger shoes, you are forced to correct your stride. The arch in your foot is actually composed of a series of muscles, tendons, and ligaments. The arch is supposed to be there to help absorb the impact of running. When you are wearing a traditional running shoe, you completely eliminate the need for that arch since it is molded into the shoe.

Take this as a comparison. If you were to wear a cast on your hand for 18 years, would your hand have any strength? The answer is no, your hand would likely be held to whatever form it has been held in for 18 years.

To get back to the point, Vibram Five Fingers actually aid people with flat feet. Many people have recovered from a collapsed arch or developed one by changing their running style. With 5 finger shoes, the runner is unable to run on their heel, and subsequently run on the balls of their feet. In turn, the lower leg muscles and muscles in the feet are strengthened.

A Harvard Professor has reviewed the health benefits of barefoot running and shared it with Nature Video. We suggest you watch his video; Harvard Professor’s View of Barefoot Running




http://www.runblogger.com/2011/01/st...in-vibram.html

This one says that
"Almost two years ago, according to a podiatrist, I had posterior-tibialis insertional tendonitis. He recommended more support and rest, but even with my urging didn't check wear pattern or watch me run. Although flat footed, I am pretty neutral. I think the injury came from an "update" to a favorite shoe. The "update" had an increased heel-forefoot drop, increased arch support and stiffened midsole. My guess is that rather than too little support, there was too much support and pressure on the posterior tibial tendon at the navicular bone, but who knows?

After a few weeks of rest, I decided to go 180 degrees from the recommendation. I got rid of my shoes and insoles and switched to Vibram Fivefingers KSOs. Within two months I had adopted a midfoot/forefoot landing and was running 15 miles on concrete/asphalt in my KSOs. I alternated the KSOs with neutral trainers and racing flats.

About 9 months ago, I retired my KSOs and started running about 80% of my miles in my new Bikilas, including 18 mile long runs and speed workouts. The remainder of my runs have been in racing flats and barefoot. I now believe that starting out barefoot would have been even more helpful. I’ve had no additional injuries (still have 10 year chronic high hamstring tendinopathy...but that’s another story). It’s now cold, icy and snowy here in Chicago, so I’m primarily using my flats (even tried a trail shoe for a few runs) until it warms up."





Here is:
http://www.supplementreviews.com/vibram/five-fingers
A review of VFFs (they were given 10/10 for weightlifting and a 10/10 for running) by a person with "fairly flat feet and generally poor posture, but my Vibrams are very comfortable and I’ve noticed that my posture has greatly improved during my cardio sessions. Additionally the burn throughout my calves during these workouts is FAR more intense and satisfying."



I found ARTICLE after ARTICLE written by people with YOUR condition who reported much healthier feet, arches growing back, less pain in their feet and other joints, better run times, and so on. Tons of benefits for people with YOUR specific condition.

Now, on to the other thing mentioned. Many people recommend the VFFs for squats and deadlifts because MOST people who train want a shoe that is good for that AND running/doing cardio. This is where the VFFs excel over proper lifting shoes.


To both WN and Devil, what about when sport specific training? Or specifically playing sports, like basketball?

[WillardNation]

I take my shoes off to work out (haven't be able to afford my innovates yet) but honestly have no idea about basketball, etc. I would assume it's the same?

[WildcatNC]

I'm trying to push barefoot shoes on my friends. I love them. I have the all purpose ones now and i'm going to get a running shoe soon.

I still can't wear them on unnaturally hard surfaces (concrete, asphalt, etc.) for very long but I can tell my feet are already improving. I wear them in martial arts and weight training now all the time and I cycle them while running as my feet still get pretty sore if I run in them to much.

My feet are improving though.

[Golgo-13]

I tried doing calve exercises barefoot, and the execises became extremely hard. Goes to show how much wearing shoes actually helps you lift...wearing shoes can't be that good, since i'm really trying to build up my calves.

[Colossal Spoons]

I lost the shoes when doing calves a while ago and never looked back :up:

[Spider-Nerd]

Beasted at the gym this morning before it closed and the hurricane kills us all. Here was my fat burn circuit at the end.


50 Yard 140lbs Prowler Push

135lbs Trap Bar Jumping Deadlifts x 8

Clap Push ups x 10

Ring Pull ups x 6

Double unders x 30.

Vomit, rest, and repeated 5 times. Needed a solid 4 minutes inbetween sets to recover but it felt oh so good.:up:

[gohei_]

Beasted at the gym this morning before it closed and the hurricane kills us all. Here was my fat burn circuit at the end.


50 Yard 140lbs Prowler Push

135lbs Trap Bar Jumping Deadlifts x 8

Clap Push ups x 10

Ring Pull ups x 6

Double unders x 30.

Vomit, rest, and repeated 5 times. Needed a solid 4 minutes inbetween sets to recover but it felt oh so good.:up:

Sounds like fun :up:

[Spider-Nerd]

Sounds like fun :up:

Hell of a rush. Very painful right now though. Love it.

[Saved]

Came up with a workout I call "hundreds" for the park I go to. Basically, it consists of 4-6 sets of all of these exercises split up by boughts of running/sprinting in between. The key is to get in the overall totals in the least amount of sets that you can. So far, i've improved my times for this so I know I'm getting faster and stronger. I'm already working on trying to alter this and vary it so that it becomes more difficult. I don't reccomend this unless you're a hardcore athlete or are adept in fitness cause it's really really taxing.

END REP TOTALS
Pullups 100+
Clap Pushups 100+
Jump Squats 100+
Dips 45-50
Inverted rows 45-50
Miles 2-3

[Colossal Spoons]

My lats wouldn't make it to 100 pullups :(

[BAH HUMBBUG!]

My lats wouldn't make it to 100 pullups :(

SISSY! :mad:

[Colossal Spoons]

Ha, w/e. That's a lot of pullups

[mrvlknight21]

To both WN and Devil, what about when sport specific training? Or specifically playing sports, like basketball?

I would say for the training (plyo box jumps, sprints, etc) then it would be fine. However, for actually playing, you should wear true basketball shoes.

I'm trying to push barefoot shoes on my friends. I love them. I have the all purpose ones now and i'm going to get a running shoe soon.

I still can't wear them on unnaturally hard surfaces (concrete, asphalt, etc.) for very long but I can tell my feet are already improving. I wear them in martial arts and weight training now all the time and I cycle them while running as my feet still get pretty sore if I run in them to much.

My feet are improving though.


It does take some time to adjust, but lots of benefits await.


Came up with a workout I call "hundreds" for the park I go to. Basically, it consists of 4-6 sets of all of these exercises split up by boughts of running/sprinting in between. The key is to get in the overall totals in the least amount of sets that you can. So far, i've improved my times for this so I know I'm getting faster and stronger. I'm already working on trying to alter this and vary it so that it becomes more difficult. I don't reccomend this unless you're a hardcore athlete or are adept in fitness cause it's really really taxing.

END REP TOTALS
Pullups 100+
Clap Pushups 100+
Jump Squats 100+
Dips 45-50
Inverted rows 45-50
Miles 2-3

Ive seen a few workouts like this. Basically a race to 100 reps in several exercises. Its good stuff.

That said, you could just to 100 burpee-pullups and call it a day.

[BAH HUMBBUG!]

Ha, w/e. That's a lot of pullups

jk :D

[BAH HUMBBUG!]

I would say for the training (plyo box jumps, sprints, etc) then it would be fine. However, for actually playing, you should wear true basketball shoes.




Is this counter productive?

[WillardNation]

My lats wouldn't make it to 100 pullups :(
Gotta work on your kip, son.

[Colossal Spoons]

Never sir, I know it'll allow you to do more but when my lats fatigue, I stop pulling up.

[ComicChick]

they're building a new planet fitness gym not far from my house and they offered a $1 joining fee and $10 a month to go, so I joined.

the closeness to home and the 24hr opening really appealed to me, especially since everyone knows i work weird hours and all. they open in october.

[WildcatNC]

they're building a new planet fitness gym not far from my house and they offered a $1 joining fee and $10 a month to go, so I joined.

the closeness to home and the 24hr opening really appealed to me, especially since everyone knows i work weird hours and all. they open in october.

I like the idea of a 24h gym but when I was working out from 10:30 to midnight or so for a few months it really messed me up. I could never get to sleep. Even if I was tired, my mind was hyped up from the workout. Totally screwed up my cycles.

I still stick with the good ol' YMCA but I would like a more complete gym also. A climbing wall, climbing rope, heavy bags, etc. that I don't have access to now. I'd rather do the heavy bag than running for my cardio really.

[ComicChick]

i have a lot of jobs and a lot of weird hours.

there are some days i dont get off until 2am, and there are days when I'm off by 2pm so its nice to know whenever i get an urge to go work out and i can get up and go.

and lately, i've been slacking so i really need to step my game up.

[Spider-Nerd]

planet fitness? Is that the place with no barbells and no dumbbells over 60lbs? HAMSTRING CURLS AND LEG EXTENSIONS FOR EVERYONE!!!!

[ComicChick]

probably

haha and i pretty much don't need those things anyways lol

i life enough 50lb cases every day at work

[WildcatNC]

i have a lot of jobs and a lot of weird hours.

there are some days i dont get off until 2am, and there are days when I'm off by 2pm so its nice to know whenever i get an urge to go work out and i can get up and go.

and lately, i've been slacking so i really need to step my game up.

I can see that. I couldn't stand that schedule personally though. I can work any shift, but I can't do the swing shifts and switching. ****s me up.


I would like to get a Rush nearby.

[Spider-Nerd]

probably

haha and i pretty much don't need those things anyways lol

i life enough 50lb cases every day at work

Hey, if it fits in the schedule, get it done! :up:

[mrvlknight21]

planet fitness? Is that the place with no barbells and no dumbbells over 60lbs? HAMSTRING CURLS AND LEG EXTENSIONS FOR EVERYONE!!!!

Yeah they have a lot of weird/atypical gym rules and strange stuff like "judgement free zone (yet they judge the typical bodybuilder and powerlifter) and monthly (or is it weekly?) pizza parties.

Plus the ever famous lunk alarm.

PQ6OrO1f610


Their latest commercial.

3FGZvFZdVbk


For the record, I am not knocking Planet Fitness. I do think some of their rules inspire ridicule (no 1 gallon water jugs?? WTF).
In my opinion, everyone should find the gym that suits their goals and needs best. Im just posting these videos for laughs.

[ComicChick]

I can see that. I couldn't stand that schedule personally though. I can work any shift, but I can't do the swing shifts and switching. ****s me up.


I would like to get a Rush nearby.

yeah i don't like the sched either but i don't really have a choice right now. trying to pay off some old debts and move out asap, but i have a 300+ a month car note :/

what's a Rush?

[Spider-Nerd]

3FGZvFZdVbk


For the record, I am not knocking Planet Fitness. I do think some of their rules inspire ridicule (no 1 gallon water jugs?? WTF).
In my opinion, everyone should find the gym that suits their goals and needs best. Im just posting these videos for laughs.



HAhaha, i love the guy on the glute machine. :up:

[BAH HUMBBUG!]

Are these any good?

Please hurry I need answer asap!!!

[mrvlknight21]

Are these any good?

Please hurry I need answer asap!!!

These what?

[WildcatNC]

For the record, I am not knocking Planet Fitness. I do think some of their rules inspire ridicule (no 1 gallon water jugs?? WTF).
In my opinion, everyone should find the gym that suits their goals and needs best. Im just posting these videos for laughs.

I'll gladly knock them. I think they are ridiculous. A no grunting rule?!? Come on. I wrote them off as soon as I heard of that, all I need to know.

yeah i don't like the sched either but i don't really have a choice right now. trying to pay off some old debts and move out asap, but i have a 300+ a month car note :/

what's a Rush?


http://www.therush247.com/classesprogramseventss21.php

It has many of the stuff i'd like to mix in, like heavy bags, climbing walls, etc. Plus all the stuff I like about the Y (pool, roman bath, sauna, basketball courts, etc.). There is one sorta nearby (like 20 minutes) but i'm 5 min from the Y, and I go way to much to spend that gas.

[WillardNation]

I will also gladly knock Planet Fitness. Everything just posted indicates they are just a big joke.

[BAH HUMBBUG!]

These what?


Haha! Oh man, wtf is wrong with me? Well sorry guys it was for a pair of barefoot runners but I apparently didn't include the link. Just ignore me. :)

[WildcatNC]

Haha! Oh man, wtf is wrong with me? Well sorry guys it was for a pair of barefoot runners but I apparently didn't include the link. Just ignore me. :)

I gotta get me some runners next. I have the all purpose Vibrams now. I can get them wet and they have an open top. Great for outdoors, lifting and martial arts. I want some runners though to spread the wear out. Thats going to be my next purchase.

[BAH HUMBBUG!]

I gotta get me some runners next. I have the all purpose Vibrams now. I can get them wet and they have an open top. Great for outdoors, lifting and martial arts. I want some runners though to spread the wear out. Thats going to be my next purchase.


Well here's the link to the shoes I was looking at.

http://www.amazon.com/VIVOBAREFOOT-Mens-Mesh-Black-44-0/dp/B0043RM95A/ref=sr_1_1?ie=UTF8&qid=1314596924&sr=8-1

Anyone know anything about these guys?

[WildcatNC]

Well here's the link to the shoes I was looking at.

http://www.amazon.com/VIVOBAREFOOT-Mens-Mesh-Black-44-0/dp/B0043RM95A/ref=sr_1_1?ie=UTF8&qid=1314596924&sr=8-1

Anyone know anything about these guys?

Never heard of them but they look solid. I'm partial to the toe shoes now and think i'd stick with them either way though. You actually grip with your toes like actually being barefoot rather than just having no cushion or arch in it.

Its a better barefoot simulation to me. Its more important than you think in side to side agility movements also.

[BAH HUMBBUG!]

Ah well, I'm sure in time I'll pick up some vibrams.

[WildcatNC]

Ah well, I'm sure in time I'll pick up some vibrams.

Other brands have started making some of the toe shoes also I think. One brand has only 4 toes, the last two go together. I see the utility of it but I would think you would get blisters.

[Saved]

Ha, w/e. That's a lot of pullups
Thanks, bro! I'm training for ninja warrior, so ... I need that grip/back strength, haha.
Ive seen a few workouts like this. Basically a race to 100 reps in several exercises. Its good stuff.

That said, you could just to 100 burpee-pullups and call it a day.
I do like the race aspect and the pushing yourself to the limit. The pump is great, I know that.

I can't get on board with burpee pullups for some reason. When I continually let go of the pullup bar and then regrab it, it like ... it doesn't sit well with me. I feel like I'm not challenging myself enough when I let go, IDK it's weird. I might try boughts of burpees then pullups then burpees though. :D

[mrvlknight21]

Well here's the link to the shoes I was looking at.

http://www.amazon.com/VIVOBAREFOOT-Mens-Mesh-Black-44-0/dp/B0043RM95A/ref=sr_1_1?ie=UTF8&qid=1314596924&sr=8-1

Anyone know anything about these guys?

Good reviews there and elsewhere. Should be a good choice.

Thanks, bro! I'm training for ninja warrior, so ... I need that grip/back strength, haha.

I do like the race aspect and the pushing yourself to the limit. The pump is great, I know that.

I can't get on board with burpee pullups for some reason. When I continually let go of the pullup bar and then regrab it, it like ... it doesn't sit well with me. I feel like I'm not challenging myself enough when I let go, IDK it's weird. I might try boughts of burpees then pullups then burpees though. :D

Good call. Anything with burpees=killer.




In other news, I got the results from my MRI today:

Torn Mensicus (this was expected)
Torn ACL (not expected and a bigger deal than the meniscus). :wow::cmad:

Surgery is to be scheduled. :csad:

[Colossal Spoons]

Thanks, bro! I'm training for ninja warrior, so ... I need that grip/back strength, haha.

Sasuke!!!!!!!!!!

[Saved]

DUDE, you injured yourself? I must've missed it all, how'd it happen?

And, Spoons, like - come on. Tell me that show is not the most hardcore crap you've ever seen. :wow:

[Colossal Spoons]

Ninja Warrior is nuts. The back/bicep strength those guys have is crazy. Not to mention grip/finger strength

[mrvlknight21]

DUDE, you injured yourself? I must've missed it all, how'd it happen?

And, Spoons, like - come on. Tell me that show is not the most hardcore crap you've ever seen. :wow:

Yeah it happened while in training for my job. Because of that it has had to go through worker's comp and has been a total PITA. I was injured May 9 and TODAY got my MRI results. Ridiculous.

Anyways, the doctor (and I) thought it was only a meniscus tear. Not a big deal, minor arthroscopic surgery and Im only out of work 1 week. Well, unfortunately, as mentioned above, its a lot more serious than that.

[Manic]

Re: Planet Fitness


Planet Fitness is a gym created for people like me: easily intimidated gluttonous sloths who have no ****ing clue what they're doing. It's like training wheels.

That said, once I heard they didn't carry dumbbells over 60lbs or barbells at all, even I scoffed in their general direction.

[gohei_]

"I pick things up and put them down!" One of the best quotes ever :awesome:

[Trainwreck2100]

Planet fitness has the best business model. Get fatties who have alot of disposable income cause they are sad and alone. Tell them there is a "gym for them" Charge them a tiny amount so they probably won't quit cause they will feel that just by having a membership means they are trying. Have pizza so that when they are done working out they kill their gains.

[Manic]

"I just think of it as a fat tax."

[TerryMcGinnis]

Here's a progress pic I took today

http://img15.imageshack.us/img15/2575/progresssmall.jpg

I'm bloated as hell, must be the load of pancetta I ate yesterday and the flash totally washed me out, but hey what can you do.

I need a haircut too, starting to look like a hobo.

[Colossal Spoons]

Re: Planet Fitness


Planet Fitness is a gym created for people like me: easily intimidated gluttonous sloths who have no ****ing clue what they're doing. It's like training wheels.

That said, once I heard they didn't carry dumbbells over 60lbs or barbells at all, even I scoffed in their general direction.

I never understood the "intimidated in the gym" feeling. So you get to the gym and there're juicehead gorillas in there lifting 6x your max. How does that discourage people from coming back?

[BAH HUMBBUG!]

Issues with self confidence, being introverted, thinking too much, et cetera.

[Colossal Spoons]

I guess I assumed anybody setting foot in a gym had worked up the confidence to be seen working out.

[Mr. Wooden Alligator]

Fitness Five, I just ate a whole supreme pizza--large--from Pizza Hut. Wat do?

[WillardNation]

Re: Planet Fitness


Planet Fitness is a gym created for people like me: easily intimidated gluttonous sloths who have no ****ing clue what they're doing. It's like training wheels.

That said, once I heard they didn't carry dumbbells over 60lbs or barbells at all, even I scoffed in their general direction.
They go into a huge room full of machines they have no idea how to use. I wouldn't call that training wheels. Somebody who's never worked out before needs to go to a place that offers classes. All you do is show up and the instructor tells you what to do. Not to mention you're with a bunch of people who are in the same boat as you, which takes out the intimidation factor. It's way easier to go into something with a support group/community.

Also, trying to use machines that involve lifting heavy weight that you have no idea how to use, leaves a lot of room for injury.

[TerryMcGinnis]

About the intimidation factor in a gym, if you really think about it, the only way you can be made feel uncomfortable by someone in better shape than you is if you hold very little faith in your own ability to progress. If anything, seeing a ripped dude/gal should be a reminder to you that you need to keep the pedal to the metal, at least that's how it always was for me. And I'm still a shrimp, but an enthusiastic one. By sheltering yourself from anything that's better than you, you're only promoting a culture of mediocrity, when you should be striving to improve. The pizza thing I really don't understand. Many of these borderline obese people finally pick up the courage to go to a gym, get moving and escape the lure of the fridge for an hour or two and then you give them pizza in the one place they're supposed to start turning their life around? Dunno about you guys but to me it sounds like going into rehab only to get crack served for breakfast. It's just betrayal of the worst kind.

[JJJ's Ulcer]

Is sitting hunched over a computer all day good exercise? No?

Seriously now, what do you guys recommend for love-handles (besides sit-ups/crunches which I suck at)? I used to be like a rail. I'm turning 29 in a couple weeks and just in the last year it's like my hips have become child-bearing. Embarrassing when my g/f puts her hand around my waist.

[TerryMcGinnis]

That's where you're putting fat on, it's a common male pattern of fat gain. There's absolutely nothing you can do SPECIFICALLY for love handles, short of liposuction. Sit ups and crunches are nearly useless in that regard. You need to keep track of your food intake, eat less than you expend and keep at it for long while if you want to lose fat, and you'll lose it all over, not just where you want. That's the only way. Now, if you don't want to lose muscle while you're at it, it would be wise to get started on some kind of strength training program, with basic compound movements.

It's been said many times here, and I'll repeat it, a trim midsection is made in the kitchen, first and foremost.

[Colossal Spoons]

Is sitting hunched over a computer all day good exercise? No?

Seriously now, what do you guys recommend for love-handles (besides sit-ups/crunches which I suck at)? I used to be like a rail. I'm turning 29 in a couple weeks and just in the last year it's like my hips have become child-bearing. Embarrassing when my g/f puts her hand around my waist.

Take everything you shovel into your mouth daily and shovel less :up:

And how do you suck at sit-ups?

[gohei_]

So I just found out that I have 3 months to find a new apartment because my landlord don't have the money to keep things running anymore, and my biggest concern about it is concerning my gymnastic rings and if I will be able to hang them in my future place. I really really hope I don't have to be forced to go back to the gym and do my workouts.
Talk about big problems :oldrazz:

[mrvlknight21]

Is sitting hunched over a computer all day good exercise? No?

Seriously now, what do you guys recommend for love-handles (besides sit-ups/crunches which I suck at)? I used to be like a rail. I'm turning 29 in a couple weeks and just in the last year it's like my hips have become child-bearing. Embarrassing when my g/f puts her hand around my waist.

29 is about the age most males (that I know) start adding pounds. It is usually their diets catching up with them, their metabolism slowing down/less activity.
#1 Clean up the diet: drop the sugars, processed foods and sodas for starters (assuming that you use any of those) and #2 up the protein and veggies. #3 Get active doing something that you like-walking, running, mountain climbing, basketball, whatever.

Consider this a very generic guide to getting started with better health and body composition.


That's where you're putting fat on, it's a common male pattern of fat gain. There's absolutely nothing you can do SPECIFICALLY for love handles, short of liposuction. Sit ups and crunches are nearly useless in that regard. You need to keep track of your food intake, eat less than you expend and keep at it for long while if you want to lose fat, and you'll lose it all over, not just where you want. That's the only way. Now, if you don't want to lose muscle while you're at it, it would be wise to get started on some kind of strength training program, with basic compound movements.

It's been said many times here, and I'll repeat it, a trim midsection is made in the kitchen, first and foremost.


^^ this you cant spot reduce and the kitchen is where abs (or just flat stomachs) are built.


So I just found out that I have 3 months to find a new apartment because my landlord don't have the money to keep things running anymore, and my biggest concern about it is concerning my gymnastic rings and if I will be able to hang them in my future place. I really really hope I don't have to be forced to go back to the gym and do my workouts.
Talk about big problems :oldrazz:

Dont worry, you can almost ALWAYS find a way to hang your rings. Dont forget about hanging them in a tree or at a park if you workout outside.

You could always buy OR build something like this:
http://i244.photobucket.com/albums/gg9/jb21-2007/069.jpg


http://i244.photobucket.com/albums/gg9/jb21-2007/071.jpg


Its what I use to hang my rings and TRX from and do pullups on. They sell similar ones at http://trapezerigging.com/ and they arent too expensive.
The best part is you can take it apart in about 2 minutes and slide the parts under the bed. Just be sure to put some sort of weight on the base, especially if you are doing something dynamic.

[JJJ's Ulcer]

Take everything you shovel into your mouth daily and shovel less :up:

And how do you suck at sit-ups?

Because I get lazy and after a couple dozen I start pulling myself up by my shoulders and arms more than my stomach and back.

Anyway, some good advice here, thanks everyone. I do have to cut back on the junkfood. I'm a bit of a junkfood junkie. :csad:

[TerryMcGinnis]

"You can't out-train a ****** diet" is also a good one. And in the long run it's completely true.

[Colossal Spoons]

Because I get lazy and after a couple dozen I start pulling myself up by my shoulders and arms more than my stomach and back.

Anyway, some good advice here, thanks everyone. I do have to cut back on the junkfood. I'm a bit of a junkfood junkie. :csad:

Try putting something heavy on your chest and doing sit-ups. I promise you won't be doing a few dozen nor will you get bored or lazy. I rarely do any unweighted ab work, nor do I get into the high reps too often.

[BAH HUMBBUG!]

Take everything you shovel into your mouth daily and shovel less :up:

And how do you suck at sit-ups?

Colossal Spoons - Dumbing down fitness and health for everyone since 2006. :up:

[WillardNation]

I would say it's far less about eating less and more about eating the right stuff. Listen to what Mrvlknight said. The biggest recommendation I would make is completely cut out grains and refined sugar. Those two things are absolute poison.

[Colossal Spoons]

Why exactly are grains so frowned upon by you Paleo cats?

[Trainwreck2100]

Why exactly are grains so frowned upon by you Paleo cats?
if i eat at a deficit the grains hurt me alot cause i want to eat 1 gram of protein/lean weight. But they aren't as bad as everyone makes them out to be. It's just easy to gorge on bread

[Colossal Spoons]

I know how carbs and grains make low calorie diets difficult if you're trying to meet protein requirements, but the Paleo reason seems to be different from what I've read here and at bb.com

[TerryMcGinnis]

Depends, to me it's a lot harder to gorge on bread than to do the same with meat, eggs etc. Bread is a very bland and low reward food. Oddly enough, I enjoy the meals on my low carb rest days (<50 grams) a lot more than I do on training days when I eat something like 200 grams of starchy carbs in a single meal and more than 400 for the day, just from a palatability standpoint.

Once you start mixing high carb and high fat is when you have your calorie intake shooting up in general, which then causes weight gain accompanied by screwed up blood lipids and a whole host of other health marker deterioration.

[WildcatNC]

Why exactly are grains so frowned upon by you Paleo cats?

At a base level its not food, its just edible. The amount of processing needed to make grains edible is evidence of it.

Another is there are toxins and allergens in grains that contribute to a variety of health issues (gluten, wheat germ). Many times the effect of the grains themselves are sub clinical but by constantly taxing the immune function of the body it weakens your ability to fight off other opportunistic immuno-disfunctions (allergies, excema, etc.). My own allergies have cleared up considerably since going Paleo.

Most grains break down in the body into the exact same substance as sugar does and influences blood sugar levels in the same way. In a way grains = sugar. They are broken down into the same substance to be used by the body for fuel. They both raise your glucose level and therefore encourage fat storage and discourage using fat as your fuel.

[Colossal Spoons]

At a base level its not food, its just edible. The amount of processing needed to make grains edible is evidence of it.

Another is there are toxins and allergens in grains that contribute to a variety of health issues (gluten, wheat germ). Many times the effect of the grains themselves are sub clinical but by constantly taxing the immune function of the body it weakens your ability to fight off other opportunistic immuno-disfunctions (allergies, excema, etc.). My own allergies have cleared up considerably since going Paleo.

Most grains break down in the body into the exact same substance as sugar does and influences blood sugar levels in the same way. In a way grains = sugar. They are broken down into the same substance to be used by the body for fuel. They both raise your glucose level and therefore encourage fat storage and discourage using fat as your fuel.

I see. So where would you get the carbs to fuel a heavy leg or back workout on the Paleo diet? Non Paleo people like myself would turn to oats or crazy-fibrous bread but what's the paleo alternative.

[BAH HUMBBUG!]

At a base level its not food, its just edible. The amount of processing needed to make grains edible is evidence of it.

Another is there are toxins and allergens in grains that contribute to a variety of health issues (gluten, wheat germ). Many times the effect of the grains themselves are sub clinical but by constantly taxing the immune function of the body it weakens your ability to fight off other opportunistic immuno-disfunctions (allergies, excema, etc.). My own allergies have cleared up considerably since going Paleo.

Most grains break down in the body into the exact same substance as sugar does and influences blood sugar levels in the same way. In a way grains = sugar. They are broken down into the same substance to be used by the body for fuel. They both raise your glucose level and therefore encourage fat storage and discourage using fat as your fuel.

To spoons' original question, I was thinking the same thing but after asking a few questions and WC answering them, I looked into it more and read up a little bit.

There is also evidence that points to the retardation of certain people's [local or regional specific] indicators such as their average height declining, new health issues and so on.

I can't speak to how much data this was based on or how conclusive the evidence is, but I do see the benefits of a Paleo diet, and just thinking about it logically, it makes sense.

Although I still love cookies, pizza and ice cream. But I try to limit my intake of them as much as possible. It's not easy for me personally though.

I also came across somewhere that canned Tuna is basically garbage. It loses somewhere around 90% of it's original nutritional value.


I see. So where would you get the carbs to fuel a heavy leg or back workout on the Paleo diet? Non Paleo people like myself would turn to oats or crazy-fibrous bread but what's the paleo alternative.

Veggies and fruits mainly, lots of them.

[gohei_]

Dont worry, you can almost ALWAYS find a way to hang your rings. Dont forget about hanging them in a tree or at a park if you workout outside.

You could always buy OR build something like this:
http://i244.photobucket.com/albums/gg9/jb21-2007/069.jpg


http://i244.photobucket.com/albums/gg9/jb21-2007/071.jpg


Its what I use to hang my rings and TRX from and do pullups on. They sell similar ones at http://trapezerigging.com/ and they arent too expensive.
The best part is you can take it apart in about 2 minutes and slide the parts under the bed. Just be sure to put some sort of weight on the base, especially if you are doing something dynamic.


Yeah I will probably have to get something similar if I can't mount the rings in some other way.

[Colossal Spoons]

I also came across somewhere that canned Tuna is basically garbage. It loses somewhere around 90% of it's original nutritional value.

Good, I only eat pouched tuna :o


Veggies and fruits mainly, lots of them.

Yeah, a truckload

[Spider-Nerd]

http://healthhabits.files.wordpress.com/2008/09/keepexercising.jpg

[LOBO3315a]

I didn't think nutrition was the thing with tuna, but the fact that it was a source of lean protein the the body can use to efficiently repair muscles.

Short of going out and catching my own tuna, the next best way to consume it then, would be as sushi?

[TerryMcGinnis]

And then you'll have people going on and on about the mercury content of large aquatic creatures and how it's killing us and blah blah...

Face it people, EVERYTHING is killing us. The point then being, find out what to eat and drink to accomplish your goals and enjoy the results BEFORE the method kills you :)

[Manic]

http://healthhabits.files.wordpress.com/2008/09/keepexercising.jpg

I say this to myself everyday as I look in the mirror. Then I cry a little.

[Scarlet spidey]

So I decided to go off of Keto for the weekend for my birthday. I felt sick most of the weekend, and now I finally started eating "normally" again. I have to say I missed bacon. I love Keto so much. How many people can say "now that I'm back on my diet I can have bacon again!"

[Colossal Spoons]

I say this to myself everyday as I look in the mirror. Then I cry a little.

If it makes you feel better, I do too. Minus the crying cuz I don't like wasting nutrients.

[AndThePickles]

I had my first taekwondo class this evening! :woot:

[BAH HUMBBUG!]

Good, I only eat pouched tuna :o



Might be the same....?

[WillardNation]

In regards to the grains, WildCatNC explained it beautifully. I've seen a lot of emotional issues tied to grains, too. Some people have seen improvements with their ADD/ADHD once they cut out grains. Personally, I used to get really bad anxiety attacks (really frequent, too. Like 2-3 times a week) and could never figure out why. There were so many times I would be having a really bad attack, mind racing, shaking, just freaking out and I couldn't think of a single thing I had to be anxious about. Once I cut out grains, those attacks stopped completely. I also just feel way more optimistic and happier in general. With nothing in my life really changing besides my diet.

I've been doing some more strength exercises lately. Really enjoying them. Today, I did 5 sets of 3 reps of deadlifts. Weights went 135-215-285-305-355. WOD after that was 20 second hollow hold, 7 dead hang pull ups, 50 double unders, 5 times. My time was 22:22 which was one of the slower ones of the day. My first couple rounds of double unders are rarely good. Takes me a couple rounds to find my rythum. My first round of double unders took me like 5 minutes alone.

[WildcatNC]

I see. So where would you get the carbs to fuel a heavy leg or back workout on the Paleo diet? Non Paleo people like myself would turn to oats or crazy-fibrous bread but what's the paleo alternative.

Generally just more food.

Its a complicated thing really as there is no survival imperative to be really large and require a huge amount of calories to maintain that mass. Its a liability in a hunter/gatherer sense to need 3-4 thousand calories a day to maintain mass so its not really accounted for in most Paleo plans. Basically you have to bend the paleo plan a little if you really want to eat that many calories a day and don't have lots of money for extra meat.

Having said that there are solutions. Considering all you really want to do is add calories then fat is the most calorie dense way to do that. Bacon, oils, butter. Put them on everything. Starchy tubers (mainly sweet potatoes) are on many Paleo lifters plates after every workout. Put butter, bacon, and a little sour cream/cheese on it and its a good calorie load with the carbs many lifters want. If you HAVE to have grains/empty carbs then wild rice is the best option overall imo. Real no sugar added almond butter (or other nut butters) is a good source of extra calories as well.

I'm not a Paleo-Nazi but I certainly stick with the spirit of it and am VERY low carb. Paleo is not a low carb diet though. The aim is to cut out bad food and only eat natural healthy food. Low carb is only a bi-product of that. As mentioned above, starchy tubers are high carb but are ok on paleo. Sweet potatoes are almost universally better than regular potatoes though.

There are a few books on Paleo-Weight training out there. I'm not really knowledgeable about it though. I think Rob Wolff has laid out a plan for such.

[BAH HUMBBUG!]

I didn't think nutrition was the thing with tuna, but the fact that it was a source of lean protein the the body can use to efficiently repair muscles.

Short of going out and catching my own tuna, the next best way to consume it then, would be as sushi?

The thought process behind this is eat actual whole tuna fish, not canned [ I assume packaged falls under the same processing] but you know in the butcher section where you can buy crab legs, whole shrimp, et cetera.

You can buy tuna fish there too, this tuna still has the same high amounts of protein but retains the majority of its other nutritional values as well.

[BAH HUMBBUG!]

And then you'll have people going on and on about the mercury content of large aquatic creatures and how it's killing us and blah blah...

Face it people, EVERYTHING is killing us. The point then being, find out what to eat and drink to accomplish your goals and enjoy the results BEFORE the method kills you :)


There's a difference between eating so much shark and other mercury filled seafood that you die of mercury poisioning, and eating processed junk that we unknowingly think is perfectly safe food.

Doctor's used to actually recommend cigarettes to help a sore throat. Things have changed a little don't you think? It's about the access of knowledge and informing a person.

Once a person has that knowledge, it's their choice to do as they see fit with it.

[TerryMcGinnis]

Yes, but here's the thing about mercury. It bioaccumulates, once it's inside you there's no way to excrete it, and it's highly toxic. It messes with a lot of the body's systems in ways that aren't pretty at all. Even if it's unreasonable to expect someone to eat so much seafood in a short while that they'll develop symptoms of mercury poisoning, every time you eat shark, tuna, swordfish etc. you're getting mercury in and it ain't going anywhere. There's only so much of it you can eat before it catches up with you. Similar things can be said about most every food item, even the ones people generally consider healthy. My point is, there's NO PERFECTLY SAFE FOOD, it doesn't exist in this day and age. The sooner people realize this the better. Nutrition has become a science of choosing the lesser evil.

I'm not discarding the importance of spreading diet information, but a lot of the time people tend to terribly overcomplicate these things. They make their lives revolve around what they eat.

[Colossal Spoons]

Might be the same....?

Yeah, I'm sure any deficiencies in canned tuna prob apply to pouched.

[Colossal Spoons]

In regards to the grains, WildCatNC explained it beautifully. I've seen a lot of emotional issues tied to grains, too. Some people have seen improvements with their ADD/ADHD once they cut out grains. Personally, I used to get really bad anxiety attacks (really frequent, too. Like 2-3 times a week) and could never figure out why. There were so many times I would be having a really bad attack, mind racing, shaking, just freaking out and I couldn't think of a single thing I had to be anxious about. Once I cut out grains, those attacks stopped completely. I also just feel way more optimistic and happier in general. With nothing in my life really changing besides my diet.

I've been doing some more strength exercises lately. Really enjoying them. Today, I did 5 sets of 3 reps of deadlifts. Weights went 135-215-285-305-355. WOD after that was 20 second hollow hold, 7 dead hang pull ups, 50 double unders, 5 times. My time was 22:22 which was one of the slower ones of the day. My first couple rounds of double unders are rarely good. Takes me a couple rounds to find my rythum. My first round of double unders took me like 5 minutes alone.

Generally just more food.

Its a complicated thing really as there is no survival imperative to be really large and require a huge amount of calories to maintain that mass. Its a liability in a hunter/gatherer sense to need 3-4 thousand calories a day to maintain mass so its not really accounted for in most Paleo plans. Basically you have to bend the paleo plan a little if you really want to eat that many calories a day and don't have lots of money for extra meat.

Having said that there are solutions. Considering all you really want to do is add calories then fat is the most calorie dense way to do that. Bacon, oils, butter. Put them on everything. Starchy tubers (mainly sweet potatoes) are on many Paleo lifters plates after every workout. Put butter, bacon, and a little sour cream/cheese on it and its a good calorie load with the carbs many lifters want. If you HAVE to have grains/empty carbs then wild rice is the best option overall imo. Real no sugar added almond butter (or other nut butters) is a good source of extra calories as well.

I'm not a Paleo-Nazi but I certainly stick with the spirit of it and am VERY low carb. Paleo is not a low carb diet though. The aim is to cut out bad food and only eat natural healthy food. Low carb is only a bi-product of that. As mentioned above, starchy tubers are high carb but are ok on paleo. Sweet potatoes are almost universally better than regular potatoes though.

There are a few books on Paleo-Weight training out there. I'm not really knowledgeable about it though. I think Rob Wolff has laid out a plan for such.

Thanks for the info gentlemen

[BAH HUMBBUG!]

Yes, but here's the thing about mercury. It bioaccumulates, once it's inside you there's no way to excrete it, and it's highly toxic. It messes with a lot of the body's systems in ways that aren't pretty at all. Even if it's unreasonable to expect someone to eat so much seafood in a short while that they'll develop symptoms of mercury poisoning, every time you eat shark, tuna, swordfish etc. you're getting mercury in and it ain't going anywhere. There's only so much of it you can eat before it catches up with you. Similar things can be said about most every food item, even the ones people generally consider healthy. My point is, there's NO PERFECTLY SAFE FOOD, it doesn't exist in this day and age. The sooner people realize this the better. Nutrition has become a science of choosing the lesser evil.

I'm not discarding the importance of spreading diet information, but a lot of the time people tend to terribly overcomplicate these things. They make their lives revolve around what they eat.

That I can agree with. :up:

Which is why I like the idea of the Paleo diet/lifestyle. I know I can't do it, so I don't sweat it and still eat some of the things I enjoy.

[WildcatNC]

Well, i'm beat up. Went over to another Dojo last night and did some fighting, round robin style. I judged when not fighting. Got out of there around 9pm. Got up this morning for class and trained another 2 hours. Came home and went straight to the gym for a weight session. All this while doing IF too, hadn't eaten since yesterday evening. Not to mention i've been to the gym the past 5 days straight.

I did get some Sushi and relax some this evening, but its back to the gym in the morning and another bout of training in the afternoon. I feel good, just beat up.

[SuperSoldier985]

Finished Day 33 of Insanity!!!

According to the calculations of my latest fitness test, in just 33 days, my overall fitness level has increased by 25.4%.

Hot damn!

[LOBO3315a]

Awesome!

Now that the weather isn't so blazingly hot, I can get back to running and bike riding. As much as I wanted to stay in shape this summer, I just couldn't justify trying to work out outside in 95+ degree weather.

[ComicChick]

Finished Day 33 of Insanity!!!

According to the calculations of my latest fitness test, in just 33 days, my overall fitness level has increased by 25.4%.

Hot damn!

congrats. were these all consecutive days?

[SsM]

I fell off the bandwagon about a year ago after a life threatening illness and subsequent surgery.. I never got back on the wagon after the 8 months of recuperation. :(

[Spider-Nerd]

I fell off the bandwagon about a year ago after a life threatening illness and subsequent surgery.. I never got back on the wagon after the 8 months of recuperation. :(

Suck it up. Start slowly and change your life one day at a time. I don't know what you went through but do what you can. If it means all you can do is walk to start, then start with that. Baby steps my friend, baby steps.

[SsM]

My omentum got infected and died and buried itself in my lymph nodes, went gangrenous... Pandemonium ensued. I had a stroke in the aftermath.. I'm mostly better now. It's more of a mindset thing now..

[Spider-Nerd]

My omentum got infected and died and buried itself in my lymph nodes, went gangrenous... Pandemonium ensued. I had a stroke in the aftermath.. I'm mostly better now. It's more of a mindset thing now..

Start slow. Slow and steady. A little bit every day can make a huge difference in getting back into the swing of things.

[SsM]

I'm Thinking about doing a few pull/push/sit ups a day in addition to my runs for a while.

[BAH HUMBBUG!]

Does anyone have any good, reliable info about building bone density in terms to working out and the types of exercises involved?

For example, plyometrics versus your standard weight lifting versus olympic lifting?

[TerryMcGinnis]

Dunno for sure, but I think it's a pretty safe bet that the type of training that puts the most strain on your skeletal system also increases bone density the most. I think powerlifting and olympic lifting would be damn near the top of the list. There's also the factor of diet, but purely speaking about training, that's my best guess.

As astronauts' bone density decreases in zero and low G environments because the skeleton has to resist less downward force, it would only be logical that by regularly increasing that downward force, through heavy squatting for instance, you'd build stronger bones.

[SuperSoldier985]

congrats. were these all consecutive days?
Yes, I never missed a day.

Well, I never missed/skipped a workout I should say. I think there was a day or two I missed, but I just doubled up on workouts throughout the week to catch up.

Now that I'm in month 2, the workouts are getting more intense and my body is really starting to ache. I'm gonna have to increase my caloric intake to around 3,500 calories just to stay energized and replenished day-to-day. The workouts are now about an hour of pushing your body 100%.

[BAH HUMBBUG!]

Dunno for sure, but I think it's a pretty safe bet that the type of training that puts the most strain on your skeletal system also increases bone density the most. I think powerlifting and olympic lifting would be damn near the top of the list. There's also the factor of diet, but purely speaking about training, that's my best guess.

As astronauts' bone density decreases in zero and low G environments because the skeleton has to resist less downward force, it would only be logical that by regularly increasing that downward force, through heavy squatting for instance, you'd build stronger bones.

See this is what I thought too, but I was speaking with my friend recently and she said that olympic lifting builds almost no bone density, or very little compared to other forms of weight lifting because a lot of it is technique and not impact or static lifting based.

I thought this was odd, but she does have a kinesiology degree. But there is also so much misinformation and many different schools of thought I was wondering if anyone knew for sure.

[TerryMcGinnis]

Now that I think about it, she may be right, the highly dynamic nature of it would make the joints stronger, more so than the bones. I guess it's down to powerlifting then, I can't imagine how forcing your spine to resist a downward force several times your own body weight, in the case of squats and deadlifts, wouldn't build one heck of a strong skeletal base.

[BAH HUMBBUG!]

I was thinking plyometrics would be good too, all of the high impact your bones would be repeatedly taking seems like it would help with their density.

Ah well, maybe I'll do some research. Maybe...

[ComicChick]

time for me to step my game up, going to be in a wedding in april heh

i'm tired all the time from work and whatnot, and after reading the last page or two i'm wondering if my caloric intake has anything to do with it? i rarely go over 2000 calories a day, but an average day at work has me lifting/stocking over 2000lbs a day at least.

[TerryMcGinnis]

time for me to step my game up, going to be in a wedding in april heh

i'm tired all the time from work and whatnot, and after reading the last page or two i'm wondering if my caloric intake has anything to do with it? i rarely go over 2000 calories a day, but an average day at work has me lifting/stocking over 2000lbs a day at least.


Well, what do you figure your maintenance is? I'm at the end of a cut now so most days I'm between 1400 and 1800 and with intense training it sometimes makes me feel ******. What I find helps is supplementation with vitamin C, particularly if I sense a cold or something coming. Ascorbic acid in powder form is pretty cheap to come by and a small container lasts a long time because a third of a teaspoon is basically all you need to get the effect.

[BAH HUMBBUG!]

Well, what do you figure your maintenance is? I'm at the end of a cut now so most days I'm between 1400 and 1800 and with intense training it sometimes makes me feel ******. What I find helps is supplementation with vitamin C, particularly if I sense a cold or something coming. Ascorbic acid in powder form is pretty cheap to come by and a small container lasts a long time because a third of a teaspoon is basically all you need to get the effect.


That seems extremely low. Men on a cut [depending on their activity level] should probably be at no less than 1800-2000 calories a day.

As for CC, yes look into your numbers, keeping track makes a huge difference in the way your body will respond to losing weight, building muscle, how you feel, etcetera.

When I was highly active I was eating 2,000 calories a day and felt very sluggish and tired, I bumped it up to 2,200 and felt much better. Just the extra 200 calories made a huge difference.

[TerryMcGinnis]

Well I've worked down to that from my maintenance of 2800 over a period of 6 months, not like I sunk into it at once. I feel great most days, even when eating that little, but sometimes you're bound to feel like crap regardless of how much you eat or don't eat. And it's a cyclical thing, I'm not that low all the time, I train 2-3 times a week and then my intake is closer to 3500, which prevents hormone and metabolism downregulation and allows me to stuff myself. On average, that's a weekly deficit of roughly 4 thousand calories, which isn't radical at all.

EDIT: I should mention that apart from a half-hour brisk walk before my first meal I do zero cardio.

[BAH HUMBBUG!]

Well I've worked down to that from my maintenance of 2800 over a period of 6 months, not like I sunk into it at once. I feel great most days, even when eating that little, but sometimes you're bound to feel like crap regardless of how much you eat or don't eat. And it's a cyclical thing, I'm not that low all the time, I train 2-3 times a week and then my intake is closer to 3500, which prevents hormone and metabolism downregulation and allows me to stuff myself. On average, that's a weekly deficit of roughly 4 thousand calories, which isn't radical at all.

EDIT: I should mention that apart from a half-hour brisk walk before my first meal I do zero cardio.

Fair enough, I figured you were from your other posts it sounds like you're on the ball. But from that single post it made me a little worried. :up:

[TerryMcGinnis]

I appreciate the concern, but I'm a very sensible guy when it comes to these things and trust me, losing muscle is the very last thing I'd want after being a beanstalk most of my life. I'm pretty confident in and happy with the way my training and nutrition is going now.

[BAH HUMBBUG!]

No worries, just when I see someone say, hey guys I'm only eating 1500 calories a day on a cut...out of context that obviously doesn't read well. :up:

[ComicChick]

As for CC, yes look into your numbers, keeping track makes a huge difference in the way your body will respond to losing weight, building muscle, how you feel, etcetera.

When I was highly active I was eating 2,000 calories a day and felt very sluggish and tired, I bumped it up to 2,200 and felt much better. Just the extra 200 calories made a huge difference.

i used to keep track with MyDailyPlate on livestrong.com but i've been slacking with that lately. and since their revamp, a lot of the things i used to track as workouts are no longer available to track.

i'm trying to stay between 1800-2000 calories a day to cut/lose weight whatever, but i think my diet is making me even more sluggish.

[BAH HUMBBUG!]

i used to keep track with MyDailyPlate on livestrong.com but i've been slacking with that lately. and since their revamp, a lot of the things i used to track as workouts are no longer available to track.

i'm trying to stay between 1800-2000 calories a day to cut/lose weight whatever, but i think my diet is making me even more sluggish.

Have you tried fitday.com ?

I used to use it a lot, I liked it because it was pretty simple and had a good UI.

What's your macro breakdown?

40/40/20? 35/35/20? Something else?

[ComicChick]

macro breakdown?

sorry i'm fitdumb

[AndThePickles]

I second fitday, it's the best one I've tried. I'm horrible at keeping up with that stuff, but I stuck with fitday for the longest.

[ComicChick]

i think i had a fitday account once. i get their newsletters

[BAH HUMBBUG!]

macro breakdown?

sorry i'm fitdumb

It's what your caloric intake for the day is comprised of. Meaning, if you eat 2,000 calories.

You should approximately, or exactly know the breakdown of where those calories are coming from.

40% protein, 40% carbs, 20% fat.

800 calories should come from protein, 800 calories should come from carbs and 400 grams should come from fat. :up:

[ComicChick]

Thanks Bah

I kinda had an idea that that is what it meant, so I'm glad it shows I have learned a lot from yall in this thread

as for the breakdown, i know my fat intake is too high and I need to lower it. i'm usually always good on proteins, so-so on carbs. i really need to start keeping track more

[gohei_]

A good guideline is to have 2 grams protein/kg bodyweight and 1 gram fat/kg bodyweight and then fill out the rest with carbs. Of course, everyone is not the same but that's a good place to start at.

[Spider-Nerd]

Anyone try Whelder's 5/3/1 program? I'm thinking about using it as a base and making a few modifications. Seems like slow and steady progress which makes me like it:up:

[Colossal Spoons]

Never heard of it. I'm assuming it's a strength program?

[WillardNation]

We've done the wendler series in our classes before. It's good stuff. Wish I had jumped in and done it more.

Yesterday's workout was this:
100 wall balls (20#)
100 sumo deadlift high pulls (75#)
100 box jumps (24in)
100 push presses (75#)
Time: 34:34

Not. Fun.