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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy

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CrankyJay

Banned
What are symptoms of overtraining? Last day I've been getting dizzy while standing or when laying down or sitting to standing. Pushed extra hard this week.
 
How bad is ice cream? Damn, I've had it the last two out of four days. Three scoops. Sooooooooo gooooooooooooooooooood! My diet has been fine otherwise, but damn it's so hard to resist with this heat.
 

Dartastic

Member
Okay guys. I want to lose some weight. I'm 27, 190, and 5'10. I'm hitting the point where I'm starting to feel unhealthy. I don't really know where and how to start though. I'm thinking 20 pounds of fat loss is a good goal. I also know that I should be hitting around 1500 calories or so to lose weight, but to be honest I don't really feel that hungry sometimes, and I feel that if I hit 1500 calories in a day I'm like "ugh I don't need to eat." Not always, however. Maybe it's just a thing with my metabolism because I haven't had the best habits...

I sometimes go to the gym (twice a week...ish) and when I do, I usually get on the elliptical for like 25 minutes, do some light upper body weight work, then I leave.

I think the larger problem is the way I eat; I'm not the best with preparing food before hand and stuff, and I probably eat less healthy than I should. I could probably use some help with that. I also drink too much. I should cut that out a ton.

Yeah. What kind of timetable am I looking at? What are some things I should start doing? Advice would be really helpful.
 

Veezy

que?
How bad is ice cream? Damn, I've had it the last two out of four days. Three scoops. Sooooooooo gooooooooooooooooooood! My diet has been fine otherwise, but damn it's so hard to resist with this heat.

Just watch your calories and your macros. If you really want to have ice cream, I'd only eat it on days you train and make sure you limit your carb intake for the day.

It's a bunch of sugar, flavoring, and milk. It won't kill you, just don't go crazy.
 

I'm an expert

Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
Wake up. Have a bowl of cereal or oatmeal or maybe some eggs. Go to wherever you go, eat a banana or apple for a snack. Have some sort of grilled chicken or fish with vegetables or a salad with meat for lunch. Have some nuts or maybe some sort of supplement shake for a snack for another snack. Go home, eat whatever you didn't eat for lunch. Drink water all day. Stay away from breads, sugars, and obviously bad for you shit. Repeat ad nauseum. Of course you can switch around things or substitute things but I think this type of diet with exercise is as by the book as you get. I personally don't do it, but I'm sure it works for some.
 

jacobs34

Member
Hey Fitness Gaf, is there a cheaper place to buy compression shorts than Amazon, they have some Champion shorts for around $13.
 
Just started going to the gym for the first time with any regularity in the last three years.

In undergrad I kind of did my own thing like three days a week, was in reasonable shape. Now I'm as weak as a little boy and it makes me sad, but I guess you've got to start somewhere.


Age: 25
Height: 5'9"
Weight: 170
Goal: Lose fat, put on some muscle mass. Fine with weight as it stands, or up or down, but am currently too fat and weak.
Current Training Schedule: Tue, Thu, Sat or Sun
Current Training Equipment Available: Gym membership, so most equipment available.
Comments:

General- Worked out with moderate regularity through undergrad, stopped, got fat, lost a lot of the weight and am just now getting back into the gym thing.

I did my own thing again on Thursday, which ended up being reasonably close to the Monday/Friday novice schedule, so I did the Wednesday today. My total weight lifted seems pretty low, but see above and I felt fairly challenged by it, so I think I'm doing okay.

I really have no idea what to do with the abs. I'm too weak at that point in my workout to do the leg lifts. I did the knee to the chest kind, but I don't think my form was particularly good. edit: Just watched a clip, yeah my knees weren't close to that high. Might try on an incline bench next time. Any overall advice for that portion of my workout in terms of exercises? At least until I can strengthen up. I also tried the planks, but my arms were rocking like crazy, so I couldn't hold it for long. Just regular crunches for the interim?
 
What are symptoms of overtraining? Last day I've been getting dizzy while standing or when laying down or sitting to standing. Pushed extra hard this week.
I feel achey and get cold sweats. Like early symptoms of the flu. It also tends to go hand in hand with stalling in an exercise for me. I take a day or two off weights and feel great
 
Hello Fitness GAF, just wondering but could some of you guys recommend food to eat on a diet? I'm not asking for a full day meal plan, I just want some suggestions on what some of you guys eat during a diet. And it's actually something you like. What I've always struggled to do, is find healthy food that I can eat 6 times a day without repeating certain meals. Some of what I eat now is a turkey sandwich, protein bar, protein shake with fruit, and a few other items. Is that ok for now or do I need to mix it up?
 
Hello Fitness GAF, just wondering but could some of you guys recommend food to eat on a diet? I'm not asking for a full day meal plan, I just want some suggestions on what some of you guys eat during a diet. And it's actually something you like. What I've always struggled to do, is find healthy food that I can eat 6 times a day without repeating certain meals. Some of what I eat now is a turkey sandwich, protein bar, protein shake with fruit, and a few other items. Is that ok for now or do I need to mix it up?

You don't have to do 6 meals a day if you don't want to. The normal 3 meals schedule will work just fine.
 

andycapps

Member
So GAF I'm thinking about adding Insanity as my cardio. I don't like running or using the cardio machines at the gym. I'm currently following SS. The only problem is I'm wondering if doing insanity is adding too much.

I don't recommend it if you're doing an intense weightlifting program like SS. It's not really any *worse* on your knees than running, IMO.. If you're overweight it can be bad, but my knees aren't great and I used some knee braces/straps when I did Insanity. But there's no way I'd do that in combination with what I'm doing now.
 

I'm an expert

Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
Hello Fitness GAF, just wondering but could some of you guys recommend food to eat on a diet? I'm not asking for a full day meal plan, I just want some suggestions on what some of you guys eat during a diet. And it's actually something you like. What I've always struggled to do, is find healthy food that I can eat 6 times a day without repeating certain meals. Some of what I eat now is a turkey sandwich, protein bar, protein shake with fruit, and a few other items. Is that ok for now or do I need to mix it up?

There's nothing wrong with repeating meals for preference or convenience. If you mean you're getting sick of the same thing, just think of the meats (beef, chicken, fish, whatever) as constants and change everything around them. Instead of a turkey sandwich make a chicken sandwich (or if you're low carb ditch the bread for a light wheat wrap), or salad, or soup. Put a sauce on the meat, stuff the meat with vegetables and bake, grill it with a different kind of seasoning. Eggs/whites alone can be prepared in so many ways and used in so many different dishes. If preparing the food is your issue.. I don't know what to say. Planning and cooking food on a diet (from scratch or not) is just a part of the deal. It's also fun looking up recipes and trying new things. Curries, stews, bakes, whatever. I mean you can try the Jared/Subway style of diet I guess but I have no idea on that.
 

mooooose

Member
I DID IT AGAIN. WHY CAN'T I STOP EATING BADLY. MOM'S BIRTHDAY. HAD CAKE AND TWO MINI CANNOLIS. AAAAAAAAAAAAAAAAAAAAAAH. GOING TO LIFT NOW. GOT A BAD NIGHTS SLEEP BUT IM MAD.
 
I DID IT AGAIN. WHY CAN'T I STOP EATING BADLY. MOM'S BIRTHDAY. HAD CAKE AND TWO MINI CANNOLIS. AAAAAAAAAAAAAAAAAAAAAAH. GOING TO LIFT NOW. GOT A BAD NIGHTS SLEEP BUT IM MAD.

Just went to Olive Garden, don't even want to know how many calories I ate.

Anyways know any good lifting gloves my old ones are going to fall apart any day now.
 

ToxicAdam

Member
After a 9 year layoff, I started working out again in late May. I was (6 foot) 231 lbs of shit and softness.

Got on the scale today and I was 199.


First time I have been under 200 pounds since 2004. Feels good. My goal weight is 180 so lots of work to go.
 

Petrie

Banned
Well I may not get to the gym much this 2 weeks period, but I'm hitting my cardio and such harder than ever. Did sets of burpees and pullups, then ran a mile, then biked 16 miles. Feels awesome. Going to hit it as hard as I can these few weeks. I think when I'm done bulking this fall as part of my cutting I'm going to train to theoretically do a triathlon. I know my time would never be great, but just finishing something like that would feel awesome.

I definitely want to bulk this fall, but I'm going to keep working on my conditioning as well, even if it hurts my overall muscle gains. I want to be big, but I want to be in crazy good overall shape. I see what Shogun is talking about.
 

Ketch

Member
Well I may not get to the gym much this 2 weeks period, but I'm hitting my cardio and such harder than ever. Did sets of burpees and pullups, then ran a mile, then biked 16 miles. Feels awesome. Going to hit it as hard as I can these few weeks. I think when I'm done bulking this fall as part of my cutting I'm going to train to theoretically do a triathlon. I know my time would never be great, but just finishing something like that would feel awesome.

I definitely want to bulk this fall, but I'm going to keep working on my conditioning as well, even if it hurts my overall muscle gains. I want to be big, but I want to be in crazy good overall shape. I see what Shogun is talking about.

Try Pike Pushups for a great bodyweight exercise.
Pike Pushups You can also elevate your feet up on a bench or something too to make it even a bit harder.
 

harSon

Banned
After a 9 year layoff, I started working out again in late May. I was (6 foot) 231 lbs of shit and softness.

Got on the scale today and I was 199.


First time I have been under 200 pounds since 2004. Feels good. My goal weight is 180 so lots of work to go.

What did you do in terms of diet and workout?
 

ToxicAdam

Member
What did you do in terms of diet and workout?

Real simple stuff.


Quit drinking pop (used to be about 1 liter a day), no more fast food, no more eating after 11pm.

Threw away my office chair. Stand all day at work.

Drink LOTS of water (with the help of Mio), all day long. 6-8 bottles a day.

5 days a week at the gym. 1 hour cardio, 30-40 minutes weight training and 15 minutes in the sauna. My main focus is on keeping my heart rate elevated the whole time (140-160). So, I take little rest when I am weight training and mix it up constantly. I go late at night (9p-11p) so it's not busy either.
 

Petrie

Banned
Real simple stuff.


Quit drinking pop (used to be about 1 liter a day), no more fast food, no more eating after 11pm.

Threw away my office chair. Stand all day at work.

Drink LOTS of water (with the help of Mio), all day long. 6-8 bottles a day.

5 days a week at the gym. 1 hour cardio, 30-40 minutes weight training and 15 minutes in the sauna. My main focus is on keeping my heart rate elevated the whole time (140-160). So, I take little rest when I am weight training and mix it up constantly. I go late at night (9p-11p) so it's not busy either.

I'd consider cutting the weight training down to 3 or 4 days and hitting the cardio harder on those other days. Just a suggestion to maximize your results.
 

ToxicAdam

Member
Yea, I'm building my way up to more cardio. When I started back in May, I couldn't even run a full mile without walking for a good portion of it. Now I am running 3.5 miles without stopping.

I signed up for a 5k at the end of next month.

Maybe I need to start mixing in some cycling, just for variety.
 

Petrie

Banned
Yea, I'm building my way up to more cardio. When I started back in May, I couldn't even run a full mile without walking for a good portion of it. Now I am running 3.5 miles without stopping.

I signed up for a 5k at the end of next month.

Maybe I need to start mixing in some cycling, just for variety.

It's more about 5 days of weight training not giving your body proper recovery time.
 

ToxicAdam

Member
My week looks something like this:


Sun - back
Mon - chest/abs
Tues - legs/traps
Wed-off
Thur- Bi's/tris
Fri- off
Sat - Shoulders/abs
 

TheFatOne

Member
As always, I'm a fan of the cardio you can stick to. Dance Dance Revolution is my top choice, along with just long walks or bike rides. Not as good as HiiT though DDR mimics it well, but I know I enjoy such things and will stick to it.

That said, Insanity may impede progress a bit.

Insanity is incredible cardio, but like Petrie says it might conflict with your strength gains if that's your goal. I'd likely do a hybrid with some resistance days and some Insanity days for your cardio, versus the Insanity nearly every day a week (sometimes twice a day) schedule it suggests unless you are solely interested in weight loss or boosting your cardiovascular health, which it excels at. It's also fairly easy to hurt yourself doing it so I recommend warming up for ten minutes prior to starting some of the more taxing routines if you try it.

Yea I think right now I need to focus on fat loss. I just don't want to lose any strength, and if insanity hinders my strength I will stop. I figure the majority of my strength gains will come after I stop cutting and start bulking. So for now I will still do SS, and I will add insanity. If that is too much,or if there are any problems I will stop insanity. My goal is to be 170 lbs by the end of the year, and then start bulking or cut some more before I bulk.
 

abuC

Member
Going on vacation at the end of the week, will be eating a lot but I suspect I'll end up working out even more since I'll be able to sprint every morning on the beach like Rocky, minus the hug with Apollo. Will get a membership @ a gym there as well.
 

Cudder

Member
I'm going on vacay at the end of the week too, but I'm going on a cruise with the girlfriend. I can't wait to see what kind of gym they have on the boat lol.
 

Ketch

Member
I'm going on vacay at the end of the week too, but I'm going on a cruise with the girlfriend. I can't wait to see what kind of gym they have on the boat lol.

I bet they have a track or some kind of running course. Or you could swim laps! that shit is hard (I can't swim good)
 

Man

Member
Anyone here use the sauna regularly after workout?

There are two different types seemingly in my gym. One steam bath and one dry with hot rocks (for some reason it's not allowed to throw water on the rocks in this particular place).

I use the steam bath for 10-15minutes and having been doing so for the last three-four weeks.
 
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