2 weeks isn't really enough time to measure things....
Do you have some samples of your diet?
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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2 weeks isn't really enough time to measure things....
Do you have some samples of your diet?
Breakfast is almost always the same, with only slight variations. It's almost always the Fage 2% Greek yogurt with the honey or strawberry topping. It's roughly 180 calories, I believe.
Lunch is, as mentioned, usually a sandwich of sorts. This week I've had 6" Subway turkey on wheat, a Carl's Jr. grilled fish sandwich, and today I'm planning on Subway again.
Dinner has been salmon with a spinach salad with a vinaigrette dressing. We've had that the last two nights, tonight is a pea soup.
These are typical days and meals for me. As mentioned before I don't like to snack.
Here are my daily averages (picked 2 months at random) when I was tracking food and exercises.
Daily Average
Exercise: 2986kcal
Food: 1408kcal (Fat: 34.02g, Protein: 66.89g, Carbs: 113.32g)
Daily Average
Exercise: 2269kcal
Food: 1442kcal (Fat: 52.30g, Protein: 96.21g, Carbs: 41.03g)
I feel your calories are too low...and so does your personal trainer.
I plugged in your numbers of 5'8 and 234lbs and just guessed you were around 30 years old because I didn't see an age.
BMR was 2100+....I also plugged in the LOWEST activity factor of 1.2 and that brought your maintenance calories up to 2600.
Let's pretend that's entirely accurate...some days you're piling on exercise on top of that, which tells me you're undereating by quite a bit given your activity level. Your body is doing its damndest to fight your weight loss because of a metabolic stall.
I'd recommend either upping your calories to 2000-2100 for at least a month to see how that goes, despite what you said about only gaining weight on it, and if you don't trust that, go see a nutritionist. Something isn't adding up here.
Trainer and b/f are just polar opposites. And they need to be.
You don't have to do any of that for proper barbell training either, why you think you'd need any more or less protein and supplements for barbell stregnth training than sandbag shit is beyond me, but it's false.
If you were doing a proper strength program the fitness and function comes right along with it.
As long as he leaves trainer at the gym door...
Agreed. Which can be hard to do when she wants you involved in her diet and such as well. I found that acting in that capacity was just too much of a strain on the actual relationship. Women aren't the same as men when it comes to leaving things at the door.
Read into Ray Peat and Danny Roddy. The way thyroid tests are done today(or have always?) they don't detect if you're sub clinically hypothyroid. The best way to tell this is by taking your basal temp in the morning and throughout the day(after meals, etc.). If it's below 98 then you have issues, but because environmental temp. can cause issue, you also need to check your pulse rate. Anything below 85+ beats per minute is bad news.
Just a while back my thyroid was all fucked up from low carb for years coupled with high intensity workouts and general stress, my temp was below 95 F and my pulse was around 72 bpm, I've followed Peats advice now my shit is getting to normal and I can eat a shit ton before I gain weight lol because the thyroid controls energy production and therefore it's very important it's working.
Contact me for any more info.
Well said, it makes no sense.
Thanks, man. I'll give it a try. I'm 31, by the way, so it was a good guess.
I'll look into this too. Thanks!
I wouldn't want to be like that...would hope my wife would want to learn these things herself.
As it is, I'm the cook of the family so she gets what I make or she can make something herself. It works out well. There will be at least one night per week or every two weeks where we "fend" for ourselves.
I have to assume he was doing curls, benching, triceps kickbacks, and other accessory work, but not the real "meat and potatoes" of barbell training. I don't think you can follow a proper program and not get incredibly functional results, given that the movements are based around the most basic things we as humans are designed to do.
I know my g/f would want me to help with her diet and such, but then be incredibly hurt when she'd say she was craving pizza or a burger, and I'd suggest something more appropriate to her goals. For me, simply taking a hands off approach was the only way to make our relationship work. Then again all women are different so YMMV.
Zoe
Member
Does that apply to all body types or is there a scale somewhere out there?
I think a pre-planned and agreed upon cheat is a fair compromise...
When I started training, I was close to your weight. Weight loss happens different for everyone. I didn't personally see any significant weight loss until about 6-7 months into it, but at best it was about 5 lbs.
Granted, I had no guidance or diet plan. I barely touched free weights. However, when it finally "clicked" for me, I started experiencing dramatic weight loss over the course of a few months.
So right now, you're definitely on the right track.
Completely agree. I should mention these comments would typically be after we had already had a cheat the day before.
At that moment she wanted a b/f who would tell her "get yourself some pizza then sweetie", not the trainer who'd steer her away. The problem came from me having to be both. I applaud you if you can balance the 2, unfortunately it just didn't work for us.
This is the best book I've ever seen for women lifting. Explains a lot, debunks stupid myths, trains the barbell movements. Squat, deadlift, etc. Says to focus on those. It is a great book for any women interested in fitness and lifting.
http://www.amazon.com/dp/1583333398/?tag=neogaf0e-20
http://www.amazon.com/dp/1583333398/?tag=neogaf0e-20
Bookmarked in case my girl ever comes to me about weight training again. For now I'm happy to let her go to her kickboxing classes and such.
It depends on the person and the relationship, really.
Though I'd add the situation varies depending on whether the partner was told they should lift v. the partner requested some help and tips. My GF is one of those Equinox HIT class types, but wants to try something else because she wasn't liking the results as of late, and asked about trying her hand at actual lifting as resistance training. Simple enough.
EDIT: Reason why I picked SS was two-fold. First, squats are good for you. Second, the incremental linear gains evident in the numbers are the easiest means of getting a person to stick with an exercise routine when they begin. When a person can measure "gains" in such an easy counting manner, it's easier for them to maintain motivation because there's a feeling of progression and success. She used to use the scale for that feeling until a few years ago, which is never good, and her decision to change that mindset promoted a healthier lifestyle.
Though I'd add the situation varies depending on whether the partner was told they should lift v. the partner requested some help and tips. My GF is one of those Equinox HIT class types, but wants to try something else because she wasn't liking the results as of late, and asked about trying her hand at actual lifting as resistance training. Simple enough.
EDIT: Reason why I picked SS was two-fold. First, squats are good for you. Second, the incremental linear gains evident in the numbers are the easiest means of getting a person to stick with an exercise routine when they begin. When a person can measure "gains" in such an easy counting manner, it's easier for them to maintain motivation because there's a feeling of progression and success. She used to use the scale for that feeling until a few years ago, which is never good, and her decision to change that mindset promoted a healthier lifestyle.
KingofGourds
Member
Oh I didn't mean to suggest barbell training and whatnot needed more. The regular food/no supplement thing was more about the fact that having hit my weight goals I was able to ease off. I was supplementing to similar proportions for both barbells and sandbags.
Nutritional supplementation was a shortcut/crutch I leaned on heavily because I have a stomach the size of a golf ball and rather ectomorphic so it was hard for me to eat enough to gain weight - which honestly was more of a secondary concern compared to actual fitness.
Again, I don't know much (obviously) but I never enjoyed traditional weight work as much as sandbag work, which is why I changed to it. I have to work out from home and I have limited space. So having a few bags that can go from 40-160lbs, with six handles allowing for easy variation and manipulation between each and every workout really helped keep me motivated.
http://raypeat.com/articles/articles/hypothyroidism.shtml
Here's an except from an article clarifying what I'm parroting:
RayPeat said:
Price Dalton
Member
Good stuff! There are some good free apps for iOS that use the camera to check your pulse.
Another self-diagnostic you can do is the achilles tendon reflex test.
Just noting how cold or warm your extremities are is probably the easiest, though. Warmer is better.
Zoe
Member
The camera?? How in the world does that work?
According to my heart rate monitor, my pre-workout/vegging on the couch heart rate is mid-upper 70's.
Is a resting heart rate of 70 a good thing?
my resting heart rate during cross country in high school was between 55-60 each time we measured it. I daresay it's a little higher now, probably 65-70 because I don't train for endurance anymore but do plenty of sprinting.
The way it was taught at my crossfit affiliate there certainly is. A power clean is an explosive jump. The jump is what facilitates movement of the bar upward. Once the bar is pulled and makes contact with the thigh, the jump, gravity and momentum take care of the rest.
The affiliate I went to did NOT teach an jump and simply taught "scare crowing" of the arms and then basically dropping into a front squat. Very different movements.
Price Dalton
Member
There are different schools of thought on this.
The conventional view is that a low resting heart rate indicates high cardiovascular fitness and therefore good health. Most endurance athletes have resting heart rates in the 40s and 50s, presumably because their cardiovascular systems are more efficient.
The "alternative" view is that a low resting heart indicates low metabolism, low thyroid activity, and that a high pulse rate means high thyroid activity where your body is consuming energy at a faster rate, delivering blood and nutrients to your tissues - and this is a good thing. Kids tend to have resting heart rates between 70-100, and proponents of this view say that a higher pulse rate indicates a more youthful metabolism. They'd say that athletes have low resting heart rates because of chronic stress (overtraining) which can lead to subclinical (won't show up on a standard blood test) hypothyroid function.
The confusing thing is that stress hormones like adrenaline and cortisol can elevate pulse rate, too, which may be why elevated heart rates are sometimes linked to heart disease. The trick is distinguishing between a pulse rate elevated by stress and one elevated by strong thyroid/healthy metabolism, because the two may "look" the same diagnostically but have very different health ramifications.
So, to sum up, I don't really know. One way that might work is if your pulse is high but you feel cold (cold hands, etc), it's probably stress-related. If your high pulse comes with warmth, you're probably good.
Work through it.
FallingEdge
Member
If you are just sore, then work through it. It will go away once you start working out.
Yo, fuck front squats and fuck hack squats. Those two kick my ass so much more than anything else I am doing. I hate them both so much.
The way I handle this?
"You can get whatever you want, I'm eating (healthy alternative)"
I'm very skeptical regarding a pulse of 85+ being healthy in an adult. That's well above the average for people who are otherwise healthy. As far as overtraining, a high resting pulse rate is an indicator of being overtrained, not a low resting pulse rate. If I met someone with a resting heart rate of 90, say, I'd recommend they see a doctor immediately (and give them some electrolyte water).
FallingEdge
Member
I want to go back to New Orleans. So much good food ;_;
I think I'm done trying to bulk for a while. Eat at a bit of a surplus and adjust my macros. Go for more of a recomp right now.
I think I'm done trying to bulk for a while. Eat at a bit of a surplus and adjust my macros. Go for more of a recomp right now.
I've found for squats that there's sore (largely goes away after a warmup, some residual soreness) and SORE (vicious leg cramps during squat sets). I've been both.
FallingEdge
Member
yessir but that is when you push through it and tell yourself how great you are.
YOU CAN DO IT. NEVER GIVE UP. NEVER SURRENDER.
Doing HIIT after Squats or DL days is exactly like this. It gets really difficult the first three heats, and then suddenly, a weight lifts from your legs and you begin to run like Usain Bolt.
This is interesting. When I was younger and running a 100+ miles a week my pulse rate was very low.
I bought my girlfriend this book recently. She's often complained about how she feels, but lacks the confidence and desire to do something about it. She's a good looking girl, but it's obvious that she'd feel better if she led a more active lifestlye.
She has a very poor diet, and I've enabled her by not sticking to my guns regarding my own diet when she wants to order a pizza or something. I'll take the advice in this thread and avoid mentioning anything about exercise to her, but try to lead by example. Healthy food and plenty of out-of-gym activity ahoy!
I'm also a bit skeptical of 85+ being a healthy rate considering Peat doesn't provide links just states healthy and intelligent individuals were found to have that rate.
I might contact him to ask why he says this or if it's just anecdotal.
cluxdeluxe
Banned
My heartrate is in the 50s most of the time. I used to run 100 mile weeks also when I did cross-country. I have a lot of endurance.
60-100 is considered the "normal" heart rate by physicians. Range is so wide because many things can cause variations in your heart rate such as your blood pressure, being sick etc.
Chittagong
Gold Member
Pretty fantastic 2013 so far.
Weight 111,7 -> 107,9 kg (-3.8 kg)
Lean mass 77kg -> 79,4 kg (+2.4 kg)
Body fat 31% -> 26,4%
I am pretty stunned that I have managed to lose fat and put on muscle simultaneously. I thought that was near impossible. 5/2 IF, gym, spinning. No extra protein yet. Now starting Gold Standard Whey and BCAA supplements.
Very long road still ahead to the Fight Club look, but at least the scale is moving to the right direction.
Weight 111,7 -> 107,9 kg (-3.8 kg)
Lean mass 77kg -> 79,4 kg (+2.4 kg)
Body fat 31% -> 26,4%
I am pretty stunned that I have managed to lose fat and put on muscle simultaneously. I thought that was near impossible. 5/2 IF, gym, spinning. No extra protein yet. Now starting Gold Standard Whey and BCAA supplements.
Very long road still ahead to the Fight Club look, but at least the scale is moving to the right direction.
"Legit" as in it is a form of cardio, sure.
You'd be better off with something else though. See the OP.
When I got my blood work done last week my heart rate was measured at 53bpm. Looking at the measurements they've made in the last five years that's pretty much the average I run since I've been as low as 47bpm and as high as 62bpm. I'm more interested in this phenomena now that I've read Prince Dalton's post. I'm especially curious since I'm by no means engaged in what most people would consider endurance work. I do resistance training for 45 minutes 4x/week and run stairs once or twice a week for 15 minutes.
It's a pretty good cardio program for aerobic and anaerobic conditioning. A lot of people have used it and combined with the right diet have lost some weight. If they're total beginners, they might even put on a couple of pounds of muscle; to be honest though I would recommend against Insanity if you haven't gotten reasonably strong first, as it's a more efficient use of your time (ie being strong is a foundation for other movements. You'll get in better cardio shape faster if you're already strong than if you jump right in).
You don't need to buy insanity to do a good high intensity cardio program though; burpees, jumping squats, pushup variations, situp variations, high knees, lunges, etc would be fine. Something like this thinkg I made up:
1 minute: walking in place
then repeat 3x:
1 minute: high knees (walk and bring your knees high, it's a warmup and rest)
30 seconds: fast air squats to parallel
30 seconds: strict pushups, done quickly
30 seconds: mason twists
30 seconds: jumping lunges
30 seconds: burpees (jump high!)
30 seconds: bicycle crunches
30 seconds: jumping squats
30 seconds: mountain climbers
Take breaks only when absolutely required, and for no more than 30 seconds.
That would get you in decent cardio shape in a few weeks, done every other day. Not the strongest muscle building or strength program though.
cluxdeluxe
Banned
All the guys on the college cross country team i was on had low heartrates. I remember one of the guys had a heartrate in the low 30s on his physical. The top guys on that team are the type that can run under 4 mins for the mile and in the 13s for the 5k.
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