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[Leeness]

Grrrrrr! Feeling good! I'll probably feel it in the morning though haha.

20 minutes of cardio kickboxing, then 45 minutes of circuit strength training (with my itty bitty weights haha).

Feeling like a champ though. Ankle is healed, cookies are gone from my house (haha) and time to go back to being a badass.

 

[Dr. Feel Good]

I'm usually around a 4.5, for what its worth with regard to my advice.

The one advantage studies have found is as a diabetic, if you do cardio first thing in the morning, you will burn more fat than a nondiabetic, because you can not give yourself insulin, forcing your body to instead get energy from fat stores. I'll look for the studies and shoot you them via PM if I find it. This advantage can help offset those extra carbs you have to take in.

Otherwise, the only thing I'll say for certain is more protein, especially if you want to gain muscle. Most of what you're eating sounds fine, but try and replace something at lunch especially with some protein, chicken or fish are especially good sources if you're still trying to lose, beef and pork if you're trying to go for greater gains.

As our former Mr. Universe Doug Burns and his insulin pump can attest, it doesn't have to hold us back.

*edit*

The one thing you may not expect and should do some reading on, is that after you lift heavy, you may find your glucose shooting upward instead of down, because heavy weightlifting makes the liver release glucose, and you dont have the insulin naturally to counteract it. I still find myself shocked when after a severe workout my glucose shoots up to 250 at times.

Considering my binge drinking habits, I know I'll never be down to a 4.5, which I'm ok with. Good on you for being able to do that, but I don't think that will ever be something in my life. You have to be in the 99.96% percentile for type 1's pulling those numbers!

Interesting about the cardio in the morning I would have never known about that. If anything I just need to get a solid routine of exercises down. I was doing some basic weight training a couple months back, but my knee started to hurt and was afraid I was doing form wrong. So I've been just sticking to cardio for the past few months. I had to have surgery on my knee about a year back from what I think was a combination of not knowing what the hell I was doing in the gym and falling when I was drunk. So I'm reading Starting Strength now to get me a better idea of that and avoid some of the mistakes I made before.

 

[Brolic Gaoler]

Grrrrrr! Feeling good! I'll probably feel it in the morning though haha.

20 minutes of cardio kickboxing, then 45 minutes of circuit strength training (with my itty bitty weights haha).

Feeling like a champ though. Ankle is healed, cookies are gone from my house (haha) and time to go back to being a badass.

What about dat muffin? Hmmmmm?

Also, I'm loving this "myfitnesspal" app. It's great to track what you're eating as you eat it. I just had a realization today that what I ate that came to about 2300 calories is what sedentary non active people should be eating, and I KNOW that's not happening.

http://www.myfitnesspal.com/food/diary/alienshogun

Breakfast

Calories Carbs Fat Protein

Milk - Nonfat (fat free or skim), 2 cup 172 24 1 17
Eggs - 1 Fried Egg, 3 egg 210 0 15 18
Aldi-Fit & Active * - Turkey Bacon , 2 slice 50 0 3 4
Milk - Nonfat (fat free or skim), 2 cup 172 24 1 17
Twin lab - Chocolate surge whey, 2 scoop 280 10 4 50
Add Food Quick Tools 884 58 24 106

Lunch

Mission Multigrain roast beef (3 slices) bigslice colby jack (1 slice) wrap - Wrap, 1 wrap 330 23 12 26
Twin lab - Chocolate surge whey, 2 scoop 280 10 4 50
Milk - Nonfat (fat free or skim), 1 cup 86 12 0 8
Chobani - Greek Yogurt - Black Cherry Non-Fat, 6 OZ 140 22 0 14
Add Food Quick Tools 836 67 16 98

Dinner

Chicken (Thigh) - Baked W/Skin, 1 small 155 0 10 14
Homemade - Baked Chicken Leg (With Skin), 1 leg 216 0 13 24
Best choice - Long grain brown rice, 1/2 cooked 150 32 1 3
U of I Steamed Broccoli - Broccoli - Steamed (Nothing Added), 1/2 c 27 5 0 3
548 37 24 44

Totals 2,268 162 64 248
Your Daily Goal 2,320 145 64 290
Remaining 52 -17 0 42
Calories Carbs Fat Protein

 

[Lasthope106]

Any bicycle riders here?

So my current workout routine includes a leg day where I do squats and deadlifts, but I'm starting to bike 40 miles 3 times a week and my legs are killing me (I'm working out at the gym 4 times per week including leg day). I'm considering dropping the leg day... gasp... I know you aren't really working out if you don't do squats and deadlifts - lol. Anyway I would start again doing those again in the winter, when it starts snowing and I can't bike anymore.

 

[Brolic Gaoler]

Any bicycle riders here?

So my current workout routine includes a leg day where I do squats and deadlifts, but I'm starting to bike 40 miles 3 times a week and my legs are killing me (I'm working out at the gym 4 times per week including leg day). I'm considering dropping the leg day... gasp... I know you aren't really working out if you don't do squats and deadlifts - lol. Anyway I would start again doing those again in the winter, when it starts snowing and I can't bike anymore.

I do stationary bike at the moment. I do 30-45 minutes at 8 resistance ranging from about 10 miles to 15 miles 5-7 days a week.

 

[CrankyJay]

Also, I'm loving this "myfitnesspal" app. It's great to track what you're eating as you eat it. I just had a realization today that what I ate that came to about 2300 calories is what sedentary non active people should be eating, and I KNOW that's not happening.

http://www.myfitnesspal.com/food/diary/alienshogun

Yah. Some days I have the entire thing filled out before even eating a bite. It's nice to have stuff planned out ahead of time and just eat at your designated time.

 

[Tess3ract]

Use skim milk instead.

Skim Milk is nasty

 

[entremet]

Any bicycle riders here?

So my current workout routine includes a leg day where I do squats and deadlifts, but I'm starting to bike 40 miles 3 times a week and my legs are killing me (I'm working out at the gym 4 times per week including leg day). I'm considering dropping the leg day... gasp... I know you aren't really working out if you don't do squats and deadlifts - lol. Anyway I would start again doing those again in the winter, when it starts snowing and I can't bike anymore.

Yep.

Here are some tips.

Don't do deads and squats on the same day!

Try to do your training before biking.

That's pretty much it. You can do legs in the beginning of the week, so you have a full week of recovery.

 

[Leeness]

What about dat muffin? Hmmmmm?

In my avatar? That's a cookie!

 

[Brolic Gaoler]

In my avatar? That's a cookie!

Ah, ok then.

Skim Milk is nasty

Heresy.

 

[Hilti92]

Drink a gallon of milk a day. Also, you most likely arent eating as much as you think are.

Do you like peanut butter? Eat a lot of it. As posted above, buy whole milk and drink it often. Atleast a half gallon a day. Everyone who thinks they are eating a lot really isn't when the calories are counted.

I eat peanut butter toast every day, loaded with peanut butter. My girlfriend and family can confirm that one. But I barely drink milk so that's something I will have to do. Thanks for the suggestions.

 

[Dash27]

So: Power Cleans.

Anyone with any tips, videos, reading material, whatever... that helped them get these down? I can do them but they quickly get ugly as the weight gets heavy. I'm inefficient on them and I tend to pull my shoulders too far and arch my back.

I have the Starting Strength DVD, going to watch that again now.

 

[SaskBoy]

Grrrrrr! Feeling good! I'll probably feel it in the morning though haha.

20 minutes of cardio kickboxing, then 45 minutes of circuit strength training (with my itty bitty weights haha).

Feeling like a champ though. Ankle is healed, cookies are gone from my house (haha) and time to go back to being a badass.

What kind of weight lifting do you do?

Girls that do big compound lifts, like bench press, power cleans and squats, are very attractive. Just saying.

Spoiler

Especially squats!

 

[Cooter]

I eat peanut butter toast every day, loaded with peanut butter. My girlfriend and family can confirm that one. But I barely drink milk so that's something I will have to do. Thanks for the suggestions.

Well if you're looking for calories eat toast and adams natural PB 3 times a day. Basically you want to keep adding calories until you notice weight gain. Make sure you are counting every calorie also so you are aware of how much you are eating. Write it down or log it in excel. Once you know how much it takes to gain then you can make sure you get the required amount your body needs. After a few weeks you can stop counting because you will just know.

And you're welcome. Good luck!

What kind of weight lifting do you do?

Girls that do big compound lifts, like bench press, power cleans and squats, are very attractive. Just saying.

Especially squats!

I took the spoiler off because the world needs to know, 1)how hot it is watching girls squat and, 2)how scrumptious of a behind squats give to a woman! Carry on.

 

[abuC]

My traps need work, I can shrug 400+lbs, but I have a short ass neck and they don't look very impressive as a result. If I had a neck the length of a normal human being I'd be 6"3, outside of lengthening my neck is there any other workout I can do to make them stand out a bit more?

 

[rando14]

My traps need work, I can shrug 400+lbs, but I have a short ass neck and they don't look very impressive as a result. If I had a neck the length of a normal human being I'd be 6"3, outside of lengthening my neck is there any other workout I can do to make them stand out a bit more?

Are you doing your shrugs correctly? One thing that really helped was sticking my chest out as I do them and pulling my shoulders back a bit. This helps target them in the back as well, and I noticed they really helped with the traps visible from the front.

Also, try lengthening the negatives. They'll burn like crazy.

 

[cryptic]

If I'm doing deadlifts, squats, pullups, C&P, and benc do I need to curl?

Also, pull-up vs. chin up?

 

[rando14]

If I'm doing deadlifts, squats, pullups, C&P, and benc do I need to curl?

Also, pull-up vs. chin up?

Biceps don't really get used in any of those movements, except maybe some in pullups depending on your grip. To work your biceps with some compound movements try doing some chinups, or multiple movements like a curl and press.

Pullups use more lats, chinups incorporate more biceps.

 

[Brolic Gaoler]

Biceps don't really get used in any of those movements, except maybe some in pullups depending on your grip. To work your biceps with some compound movements try doing some chinups, or multiple movements like a curl and press.

Pullups use more lats, chinups incorporate more biceps.

That's actually false. (unless I'm reading this wrong)

http://articles.elitefts.com/traini...ps-does-it-make-a-difference-needs-formatted/

Bicep work is the same either grip, and overhand regardless of width is best for lats. So you should only really be doing them overhand.

 

[Leeness]

What kind of weight lifting do you do?

Girls that do big compound lifts, like bench press, power cleans and squats, are very attractive. Just saying.

Spoiler

Especially squats!

Definitely not things like that haha. Maybe someday, but I have noodle arms right now.

I do Jillian Michaels weight stuff. ~No More Trouble Zones~ DVD haha.

 

[Ultimatum]

how do you guys balance the bar on your back for squats? I thought I was meant to use my back muscles for cushioning, but I can't find a comfy position so I end up being forced to hold the bar (even though I've seen the correct form where you only use your wrists for balancing) and rest it against the top of my spine, which gets sore after a few sets. I'm a skinny guy so it just feels like I don't have the back muscles many of you guys can use for cushioning, but there must be something I'm doing wrong.

I haven't been lifting above 80kg because I want to get this form down, so any tips would be appreciated.

 

[balddemon]

how do you guys balance the bar on your back for squats? I thought I was meant to use my back muscles for cushioning, but I can't find a comfy position so I end up being forced to hold the bar (even though I've seen the correct form where you only use your wrists for balancing) and rest it against the top of my spine, which gets sore after a few sets. I'm a skinny guy so it just feels like I don't have the back muscles many of you guys can use for cushioning, but there must be something I'm doing wrong.

I haven't been lifting above 80kg because I want to get this form down, so any tips would be appreciated.

traps traps traps

watch this
http://startingstrength.com/index.php/site/platform_the_squat_bar_position

 

[Ultimatum]

traps traps traps

watch this
http://startingstrength.com/index.php/site/platform_the_squat_bar_position

I think I need to develop my traps. I'll try focusing more on getting the form exactly like it was in that video, but that's very similar to the form I've been using (using posterior deltoids for support). I'm hoping all I've been doing is holding it too high like in the high bar position he points out. Thanks for the video!

 

[Syphon Filter]

whats more important for cardio weight loss?the time or calories? when should you add more time/calories burned?

 

[balddemon]

whats more important for cardio weight loss?the time or calories? when should you add more time/calories burned?

i'm not an expert

but the higher intensity stuff is better in my experience for fat burning/weight loss.

 

[Syphon Filter]

i'm not an expert

but the higher intensity stuff is better in my experience for fat burning/weight loss.

do you need to do that in a track? i dont have one near me.

 

[balddemon]

do you need to do that in a track? i dont have one near me.

nah i go on a hill
you could use an empty field
a sidewalk
a full field
a football field
a mountain
etc

hell, some people in here do it on bikes in the gym, or on ellipticals.

 

[Fewr]

Question:

I swim 1.5-2 kms twice sometimes three times per week*. I asked my teachers about triathlon training, but I can't attend the sessions they've got. I decided to start doing some running by myself; my question is, how should I start? is there a program for beginners? a book? any guide?
should I get a polar watch to help my training? if so, which one should I go for? I was looking at either the FT2 or FT7 to get me started in the habit of running.

Thanks



* normally 5 x 200mts combined, then speed and resistance exercises.

 

[balddemon]

Question:

I swim 1.5-2 kms twice sometimes three times per week*. I asked my teachers about triathlon training, but I can't attend the sessions they've got. I decided to start doing some running by myself; my question is, how should I start? is there a program for beginners? a book? any guide?
should I get a polar watch to help my training? if so, which one should I go for? I was looking at either the FT2 or FT7 to get me started in the habit of running.

Thanks



* normally 5 x 200mts combined, then speed and resistance exercises.

how far do you run in a the triathlon you're training for? have you EVER run distance before? i'm about to start up again, i'm just gonna jump in at 4 miles a day for like 3-4 days then bump it up to 5 miles a day and probably leave it there. but i'm not training for a triathlon lol. my XC coach showed us a website when i ran, i'll see if i can find it again

edit: ok i googled and unless you're doing an ironman or half ironman, you won't be running more than 6.2 miles. if you get up to running 7 miles a day, comfortably, 1-2 weeks before the race, you'd be fine. 6.2 miles is really nothing

edit2: can't find the site (it made programs for you based on what time you wanted to achieve) but here is a beginner 10k schedule. this is what i would do

 

[Khalifa Jayy]

Anyone here on Fitocracy? Follow me and I'll follow you back! I love leveling up, completing quests, challenges, and all that stuff. Such a great motivation!

http://www.fitocracy.com/profile/khalifa_jayy/

 

[Tess3ract]

Does anyone use the loseit app? I'm trying to count my calories that way and I feel like if I had some friends to compare to, it'd be more fun and rewarding.

 

[Khalifa Jayy]

Does anyone use the loseit app? I'm trying to count my calories that way and I feel like if I had some friends to compare to, it'd be more fun and rewarding.

Get on MyFitnessPal instead. Much larger food database and user friendly. I'm RJNavarrete on there. You can't really compare but it does give you status updates on all your friends.

 

[bro1]

Legs are still sore! My son jumped on me this morning and I almost screamed. I hope this stops soon.

 

[muntersaur]

I seriously cannot move from those squats. I was supposed to run today but that will have to wait until tomorrow.

How long should I wait to squat again after my 100 rep day?

Good work on that 100 rep day! Sometimes it is a lot of fun to do challenges such as these! Simply listen to your body when you want to squat again. If you want to squat light then you could squat again in a couple of days, if you wanted to squat with a high intensity again, I would wait a week.

Make sure you eat a lot to recover, and walking and light jogging will also aid recovery.

 

[muntersaur]

That's actually false. (unless I'm reading this wrong)

http://articles.elitefts.com/traini...ps-does-it-make-a-difference-needs-formatted/

Bicep work is the same either grip, and overhand regardless of width is best for lats. So you should only really be doing them overhand.

However, you can overload the musculature more with the chin-up

(I have a 50kg+ chin-up versus only a 31.25kg pull-up)

While it is true that I have trained the chin-up more, it is undeniable to me that the grip is much stronger in the position of the chin-up allowing more weight to be moved, and the lats still get hit hard. As always, which version is better than the other comes down to personal goals.

 

[SeanR1221]

Definitely not things like that haha. Maybe someday, but I have noodle arms right now.

I do Jillian Michaels weight stuff. ~No More Trouble Zones~ DVD haha.

When you're ready, definitely do the big compound lifts. My fiancé has the same build as you and her strength exploded with strong lifts. She used to just lift the tiny weights in the stretching area.

 

[Fewr]

how far do you run in a the triathlon you're training for? have you EVER run distance before? i'm about to start up again, i'm just gonna jump in at 4 miles a day for like 3-4 days then bump it up to 5 miles a day and probably leave it there. but i'm not training for a triathlon lol. my XC coach showed us a website when i ran, i'll see if i can find it again

edit: ok i googled and unless you're doing an ironman or half ironman, you won't be running more than 6.2 miles. if you get up to running 7 miles a day, comfortably, 1-2 weeks before the race, you'd be fine. 6.2 miles is really nothing

edit2: can't find the site (it made programs for you based on what time you wanted to achieve) but here is a beginner 10k schedule. this is what i would do

I don't have any specific triathlon in mind. I suppose someday I would like to do a sprint ironman (I think that's the easiest one).

I'm fine for the swimming part training, but I don't even know where to start for the running and cycling. I don't even know if I should measure distances or time, that's why I'm thinking about getting a polar watch.

Thanks for the help and the websites.

 

[Brolic Gaoler]

However, you can overload the musculature more with the chin-up

(I have a 50kg+ chin-up versus only a 31.25kg pull-up)

While it is true that I have trained the chin-up more, it is undeniable to me that the grip is much stronger in the position of the chin-up allowing more weight to be moved, and the lats still get hit hard. As always, which version is better than the other comes down to personal goals.

Read the article. There's a reason it's easier and the fact that you can "do more" is meaningless given this context. Bicep work is the same, and anything other than overhand grip is "cheating" your lat development.

I mean, I guess if you're in the gym to impress people with how much weighted chinups you can do, then you have a point, but if you're in there to improve, then you should be doing them overhand.

 

[Mr.City]

Might be time to stop cutting. I hit the last notch on my weightlifting belt, and I don't want to buy another. I've never hit that last notch the entire time I've owned the belt.

 

[Etrian Oddity]

Gonna have to start making time for this military pre-entry fitness guide. It's basically a routine designed to get you in shape cardio-wise for training, and since cardio is my weakest area it'll be great. Looking forward to it.

 

[Brolic Gaoler]

Gonna have to start making time for this military pre-entry fitness guide. It's basically a routine designed to get you in shape cardio-wise for training, and since cardio is my weakest area it'll be great. Looking forward to it.

Protip, run, and keep running and when you think you can't run anymore, run some more.

Also put 45lbs in a backpack and start walking.

What MOS/Job?

 

[Veezy]

Might be time to stop cutting. I hit the last notch on my weightlifting belt, and I don't want to buy another. I've never hit that last notch the entire time I've owned the belt.

Don't give up. Get that roid gut. Cuts all over your body, big bloated stomach, can still wear your belt. It's how you win at lifting.

 

[Mr.City]

Don't give up. Get that roid gut. Cuts all over your body, big bloated stomach, can still wear your belt. It's how you win at lifting.

B-b-b-but how I fit into my squat suit?

 

[muntersaur]

Read the article. There's a reason it's easier and the fact that you can "do more" is meaningless given this context. Bicep work is the same, and anything other than overhand grip is "cheating" your lat development.

I mean, I guess if you're in the gym to impress people with how much weighted chinups you can do, then you have a point, but if you're in there to improve, then you should be doing them overhand.

There's more muscles involved then just the lats. I agree with you, if wishing to optimally improve the lats the pull-up is the way to go. However, the heavier weight of the chin-up hits my biceps, forearms, and traps much harder than the pull-up. As I said, it comes down to personal goals. Personally I advocate using both rather than unconditionally only favouring one over the other.

I have given myself a goal of a 2x bodyweight chin-up - I doubt my lats will not be well developed when I hit that, and i'm sure my weighted pull-up will have gone up considerably as well when I go back to it.

 

[Veezy]

B-b-b-but how I fit into my squat suit?

Obviously, you make it fit. What a silly question.

Then the knee wraps. Then the belt. Then you slap yourself on each shoulder. Cover your whole body in chalk, and squat three plates while your scream as loud as you can while fully emptying your bowels.

That guy. That's guy's a winner.

 

[Mr.City]

In all seriousness, I think I might be done with PMSF for a long time, maybe for good. I've lost nearly 70 lbs thanks to it while maintaining my lifts. I'm leanest I've ever been in almost a decade, and I think it's time to get back into training.

I would like even lower body fat, but I really miss training hard. When I was first 285, it felt shit and I wanted the fat off in a hurry. Now that I feel "normal," whatever that means, I wouldn't mind training something slower, more recomp-like.

 

[Brolic Gaoler]

In all seriousness, I think I might be done with PMSF for a long time, maybe for good. I've lost nearly 70 lbs thanks to it while maintaining my lifts. I'm leanest I've ever been in almost a decade, and I think it's time to get back into training.

I would like even lower body fat, but I really miss training hard. When I was first 285, it felt shit and I wanted the fat off in a hurry. Now that I feel "normal," whatever that means, I wouldn't mind training something slower, more recomp-like.

Good work man, now go beast mode.

 

[Etrian Oddity]

Protip, run, and keep running and when you think you can't run anymore, run some more.

Also put 45lbs in a backpack and start walking.

What MOS/Job?

I'm actually not signing up for about two years, but I'm so far away from the fitness standards I'm trying to make sure I'm ahead of the curve.

Goal is US Air Force, and I need to not only improve my shitty cardio but also slim down to their height/weight standards. Haven't picked out a particular MOS yet because I'm so far out (can't see the job projection yet), but intelligence would be great. And I'm planning on going the OTS route (yes, I'm well aware of how tough it is).

45 lbs in a backpack actually sounds like a good idea for my walks... the fitness guide actually starts you off walking rather than jogging for the first two weeks.

 

[Brolic Gaoler]

Since you're going chairforce you may not need to ruck. Also, their pt standards are pretty low, just stay motivated and diligent. See if you can workout in a delayed entry program at the recruitment office.

 

[Mully]

Switching my 6 day routine to a 5 day routine. I'm just getting bored and don't have as much time as I used to. Would this suffice?

Here's what it looks like:

Sunday: Bis and Tris + HIIT
Monday: Legs
Tuesday: Chest + Distance Running
Wednesday: Back + HIIT
Thursday: Shoulders + Distance Running.