2^

3/25/2014 8:58:37 AM

lol sparky why are you on your toes?

3/25/2014 9:21:42 AM

some people never shake their napoleon complex.

3/25/2014 9:37:06 AM

^^ cuz i'm short as dammit especially compared to everyone else in that picture. even the chick is over 6'

3/25/2014 2:26:08 PM

I got a FitBit Flex and when I juggle it registers throws as steps.

I guess it's activity.

3/28/2014 4:22:18 PM

I've got crazy calf soreness from my run yesterday. Walked, jogged, and sprinted about 2 miles. Also added 50 push ups and 25 pull ups.

Does anyone else here run in minimalist shoes? Did you notice any significant calf development from different foot strike?

3/28/2014 6:04:59 PM

I've always had huge calves, so I can't really say I've noticed much of a difference. It definitely cured my heel strike issues though.

3/28/2014 6:15:28 PM

How quickly did you adapt to the minimalist shoe? And, what type of runs were you doing?

3/28/2014 6:43:34 PM

I'd play call of duty while on the treadmill, doing 3mph @ 6% incline during matches and 7mph @ 0% incline in between games. My body gets enough impact from heavy lifting that I don't need to add to that with running at my weight.

[Edited on March 28, 2014 at 7:14 PM. Reason : the front of my calves burned constantly for a month, but then I finally adapted]

3/28/2014 7:14:26 PM

I had my first day back at the gym today after my son was born, its been almost 9 months. He's had sleep issues which made rising at 5:30 to go impossible.

One weird thing I've noticed, and this may only be at the Y, but there seems to be a thing with old ladies (70+) to get on a cardio machine and go full bro hardcore.

This old woman got on the elliptical next to me this morning, jacked it up to maximum resistance and began working out. She couldn't move the pedals without putting her full weight on them. I've seen at least 2 other old women do this, one other uses the elliptical, another gets on a stationary bike and sways back and goes full armstrong on it.

3/31/2014 11:17:05 AM

Get it, Granny!!


And I really suck at overhead press.

3/31/2014 5:57:15 PM

I've hit two goals this week! I can fit in to a regular pair of jeans and I can wear my wedding band and engagement ring at the same time without feeling like the finger might fall off. The jeans are 2 sizes larger than my smallest pair so I still have a ways to go, but I LOVE seeing results.

4/1/2014 10:37:27 AM

So I've added 20 pounds since September of 2012 when I got married. Today is the starting line to getting back at a weight that is acceptable to me. I was hovering between 170-175 then and am now sitting at 196. I will be working out with my Xbox Fitness app while also running and using weights while periodically hitting the gym with my wife. I'll post updates when I can.

Anyone got a decent meal plan to stick to when trying to shed pounds? I'm thinking about going strictly chicken/fish with vegetables mixed in.

4/1/2014 1:29:04 PM

simple calorie counting would be a good start

4/1/2014 2:34:21 PM

^I've just restarted my fitness goals and can share some of what I've got on myfitness pal if you use it. No fish, but lots of protein.

^^Congrats

4/1/2014 2:38:19 PM

^^Don't really feel like taking the time to count calories. I've lost 20+ pounds before without counting them. I was more just seeing what types of foods to stay away from. I understand that lean protein and vegetables is a great start which is why I said chicken/fish. I'm planning on cutting out soda, fried foods, a good percentage of carbohydrates and any kind of sweet/dessert type dish. Figure if I can do that and cut down my portion sizes by 25-40%...I should be doing good.

4/1/2014 4:39:42 PM

Body weight is down to 170lbs and the summer shred is starting to take shape.

I've actually lost too much weight too quickly. I wanted to average 1lbs a week and have done about 2lbs/week. Down from 186 on Feb the day after the Super Bowl. I can feel some unnecessary strength loss, but hopefully I am just a little depleted.

For the next few days I am going to add a cup of rice or a sweet potato to my dinners and allow myself to have a beer. The goal is to be a strong and ripped (~8% body fat) 165-7ish.

I've started walk/jog/sprinting about 6 miles a week to start my <6minute mile training. My calves are KILLING me with these new minimalist running shoes. But, it feels like DOMS so hopefully it will add some size to them.

4/1/2014 5:20:08 PM

^ What kind of diet are you on for cutting? Are you tracking cals? If so what do your macro's look like?

I have just started getting serious with my cut, tracking my calories very closely and I am seeing pretty good results with minimal lifting since I am still working back into things after my lat pull/strain. I can do legs and chest without issues (using machines) and I am going to start working in some light back work at the end of this week. Went from an all time high of 245 lbs at the end of last fall/beginning of winter (can't remember the exact time I hit that number) and I am down to 213 as of this last weekend.

I will probably maintain for a while once I hit 200, eventually I want to get down to 185 - 195 but I don't want to try and cut too much too fast as I have already lost a lot of weight. As long as I can keep my calories from dipping too low and I am losing I will stick with it, I don't want to cut my calories too low.

4/1/2014 8:11:56 PM

More or less flexible dieting...

I stopped eating shit like cookies, baked goods, pizza hut. Started consciously lowering carb intake on low activity days.

About 2-3 days a week I'll go minimal calories, while trying to get at least 150grams of protein. On those day's I'll do some sort of metabolic conditioning. Either pushing the sled for 20-30min or go for a ~2mile walk/run/sprint.

If I feel depleted or like I am losing too much weight, I'll stuff myself with carbs for a night or two. Usually that's just eating a giant sweet potato or 2 cups of rice. When I do that I minimize fat intake.

I find if I can go to bed hungry 2-3 nights a week, hit my protein intake goals, and not eat crappy food it's pretty easy.

4/1/2014 8:28:45 PM

Nice, that is what I hope to get to eventually. I have found for me counting my calories makes a huge difference in helping me adhere to my diet goals. If I have to record everything I eat I am going to be less likely to grab that snack that I really don't need after dinner and whatnot.

I am definitely going to take it slower with the bulking once I hit my goal. I am thinking like max .5 lbs per week and start cutting cals back down again once I hit close to 8-10 lbs. No more bulking up to 245

4/1/2014 8:59:57 PM

Damn this core conditioning class. My abs are on fire

[Edited on April 2, 2014 at 6:39 PM. Reason : whining]

4/2/2014 6:39:28 PM

^ this girl is on fiyaaaaaaaaaaaaaa!

4/2/2014 9:51:24 PM

^^^^sounds like you're practically just stuffing your face with chicken/almonds while doing a ton of cardio workouts.

4/7/2014 2:47:05 AM

If you think chicken + almonds + cardio = 500 DL, 405 Squat, 300 Bench, 20 Chin Ups, and a <6 Minute mile... good luck!

4/7/2014 5:23:53 AM

[Edited on April 7, 2014 at 5:24 AM. Reason : dat double poast]

4/7/2014 5:23:53 AM

decided to do the elliptical yesterday for 45 minutes at max resistance. Didn't think the legs were all that sore today until I tried to do some squats and deadlifts. Ow.

4/7/2014 8:46:27 PM

^^^well, you didn't say you did all that now did you? In your original response, you stated you ate protein, pushed a sled and ran.

4/9/2014 9:23:28 PM

^^45 min? dang girl! I don't usually make it past 20

4/10/2014 12:23:27 AM

^I was thinking the same thing.

That's really impressive.

4/10/2014 10:30:01 AM

Thanks, ladies. My thunder thighs come in handy sometimes.

4/10/2014 11:19:39 AM

Does anyone have a good resource from creating workout plans? I've gotta shorten my workouts from 90 minutes a day to 45 and I know very little when it comes to creating an effective plan.
If I just google it, i get a pretty wide range of sources, without any real way to discern legitimacy.

4/10/2014 6:48:44 PM

What are you trying to get out of your workout?

strength? size? fat loss? etc

4/10/2014 7:29:33 PM

I know strength and weight loss are difficult goals to achieve together so I'd like to focus on fat loss. Being able to incorporate body weight exercises would be a nice bonus, but not really a priority for me right now.

4/10/2014 7:35:52 PM

^I'm going to say Crossfit....but don't let me stop you guys from complaining about it again.

4/10/2014 9:36:53 PM

^^ for fat loss your diet is going to be the most important thing. Track your calories and reduce as appropriate, go to the gym and do some lifting at least three days a week. You could do a strength building routine like 5/3/1 or something similar. You might not gain a ton of strength while on a deficit but it would still be a good routine to follow as I find heavy weights to be the best type of exercising for fat loss along with a solid diet plan.

4/10/2014 10:10:25 PM

Yeah I was lifting a lot last year before my youngest was born. Once he got here that's when the obstacles started and I started putting on weight.

Once we were able to resolve some sleep issues and the possibility of a pre-dawn workout was in the cards again I started to get vigilante about returning to a habit of tracking what I'm eating and getting back into the gym for cardio. It's been over a month and I'm down about 10 lbs at this point. I'm not a fan of an hour long cardio every morning though and I'd really like to get back into strength training as a means to meet my goals.

Since we've got 2 little ones and our rising times have moved forward, I have to get my workout done in under an hour. If I allow for some warmup cardio and stretching, that leaves about 45 minutes.

While my previous plan (copied below, and don't laugh, like I said, I'm a dunce when it comes to developing a good plan. I just took this verbatim from an idiots guide to strength training) worked well at the time for me, I wasn't a fan of so much time spent in rest. Since I have a such a limited window for working out, each 2 minute break spent counting down between sets felt like a waste of time that could at least be spent upping my calorie burn or working out another area of my body.

And crossfit is out for me, my options are limited to the Y, and there's not a crossfit trainer or class to be found. Something like a solo HIIT is something i could do, but since I'm in before the rest of the world is awake it's not really a good option to find a regular partner for spotting or buddy workouts.

Last years plan
10 minute cardio warm-up, 10 minute stretch then weights
3 sets, 12 reps each, 2 minute rest

Split schedule, 4 days a week
ABxABxx - BAxBAxx

A - workout, below the ribs
leg press
leg extensions
single leg calf raise
leg curl
abductors
adductors
reverse crunch
crunches
oblique cruches

B - workout, above the ribs
Font pulldown
Seated Row
Upright row
dumbbell press
dumbbell decline press
dumbbel flys
military press
lateral raises
bicep curls
concentration curls
push-downs
kickbacks

4/10/2014 10:48:57 PM

This is one my brother did while back and instead of resting between sets, you would do cardio (i.e burpees, step ups, jump rope, etc.) between every set. Not sure what his plan actually looks like, but here it is.

http://www.bodybuilding.com/fun/jim-stoppani-six-week-shortcut-to-shred-training-overview.html

4/10/2014 11:55:52 PM

Acraw - I've heard really good things about that plan. I haven't tried it but have friends that have.

I really need to find a plan and stick with it. I keep bouncing back and forth. However, I usually do "cardio" in between sets (jumping jacks, jump squats, burpees, whatever I feel like really). I'm not good at resting. lol. I find it helps if you're trying to keep your heart rate up and burn calories.

4/11/2014 8:04:20 AM

Mtan Man214

How about doing a HIIT program like Insanity? If you really want to loose fat fast this is a great program. You can do it at home so you don't spend time traveling back and forth to the gym and the workouts for the first month are no more than 45 mins. The second month they are about 60 mins.

4/11/2014 8:51:31 AM

Why not forget doing silly things like cardio between sets and use that time to let your body rest so you can lift heavier weights?

4/11/2014 9:39:47 AM

I've had a lot of ups and downs this week. I completely failed all of my lifts on Wednesday, but I'm going to blame that on exhaustion and stress. I've also gotten strict on my diet again and I think the lack of calories is affecting my strength. But the upside is that I have now officially lost 30 pounds. My goal was to lose 30 by next Friday, so it's nice to get it a week early. Not really sure how much I want to lose from here, but I'm thinking at least 10 pounds and 15 at most. I haven't seen the scale moving as much lately, so I've taken some pics to keep me motivated. This is only a 5 pound loss, but I can see more definition.



[Edited on April 11, 2014 at 9:56 AM. Reason : .]

4/11/2014 9:48:17 AM

we need full body pics to make a better evaluation

4/11/2014 10:08:12 AM

These are some great ideas guys so I hate to seem so picky, but something like what acraw posted may be something I could do. 6 days in the gym would be tough but it seems like something that could be tweaked for a 3-4 day plan.

Are workouts like that something that could be done long-term instead of just the 6 weeks?

skywalkr As much as I'd like to do ONLY weights, I've got to be realistic about cutting weight. I'm not out to for huge gains or tone. Right now I'm just going in, doing 60 minutes on the eliptical while watching a movie, stretching then going home. Its a calorie burn and helps me achieve my goal, but it just seems like I could be doing more to take advantage of my time at the gym. Plus, its monotonous, and interval or circuit training would be something a bit more intense, provide more variety, help me establish some additional goals and help me to build a strength, or just maintain whatever gains I've kept from last year.

sparky - Insanity would be great, but working out at home is really a no-go for me. I was doing p90x for a while a few years ago but just gave up since I'd usually only get about half-way through a workout before I was met with a hungry toddler who wanted to watch sesame street on the TV. Plus I'm 6'4" and we have 8' ceilings, anything that requires me to put my hands over my head or jump created a lot of problems.
Plus, working out at home makes it really difficult to stay in a good mindset. My focus is constantly being pulled in a million directions, I'm turning around every 5 minutes to wonder if I should get the coffee going, or if the 3 year old is starting to wake up, if the dog needs food, etc.
Whereas at the gym I really get into it and its just lift, log, rest, lift, log, rest, lift, log, rest, move to the next exercise and repeat.



[Edited on April 11, 2014 at 10:20 AM. Reason : formatting]

4/11/2014 10:18:23 AM

^^ I don't have full body mirror Sorry. I should probably start taking ass pics though since that's where most of my weight is and where I'll be losing it. Lately, I've been just using my jeans as a guide to the fatness of my ass. Yesterday I realized I can now put away my fatty jeans and wear my old ones again.

4/11/2014 10:39:53 AM

I'd appreciate a warning on those ass pics so I can manage my envy.

"Oh, wow, good for you! Don't you look great!"

4/11/2014 6:38:57 PM

Lol, don't worry, the ass pics won't be posted on the wolf web.

4/11/2014 7:36:35 PM

Nice! If you have access to the stepmill ( aka stair stepper) at your gym it's better for you than the elliptical.

4/11/2014 7:47:55 PM

I miss the stair stepper. I would always end up using it because they are always open. The elliptical is in my living room though, so I would have to find some bleachers if I wanted to do any stepping of stairs now.

4/11/2014 11:02:54 PM

For best rapid fat loss and muscle "toning" results: it's a combination of low calorie dieting and smart strength training, with well programmed conditioning.

I don't recommend the primarily bulk of your activity/training be cardio. Unless you want to be skinny and weak.

4/13/2014 6:55:28 PM

I eat unsalted pumpkin seeds like it's my job....seriously, like 3-5 pounds a week

they're good and healthy, right?

4/13/2014 6:57:52 PM