page2, i fucked up and ate chic-fil-a and fries today. first fried shit i have had in awhile. dammit.

12/15/2006 5:10:51 PM

that will give you a nice and sloppy shit

12/15/2006 5:21:11 PM

^^Jesus. I'm glad I'm don't have to watch my diet like that. I watch what I eat...but it would suck to be on a strict diet.

12/15/2006 7:48:16 PM

i need to get on a diet

12/15/2006 9:05:13 PM

jbrick, you are an idiot to think that fast food is healthy

12/15/2006 9:09:49 PM

winn123 - that actually works alot throughout the whole year. I know some people who stay strict 6 days a week and go nuts on a saturday but go back to the diet. It gives your mind a break once in awhile.

pmcassel - i think the gym you are talking about it lifestyle family fitness. There is one off of Buck Jones Road. It is I think $10 a month but I don't know about the signup fees. Hopefully they stay affloat because it looks like Peak Fitness is about to buy every single gym in North Carolina.

novicane - its the holidays. The body naturally want to eat like shit and do nothing. It's something along the lines of hibernating, for lack of a better term. It's in your genetic code to want to hoard food during the winter months. I can't explain it, it just happens. Just keep working out.


plus, a good shit is nice once in a while.

12/15/2006 9:42:12 PM

Quote :

"novicane - its the holidays. The body naturally want to eat like shit and do nothing. It's something along the lines of hibernating, for lack of a better term. It's in your genetic code to want to hoard food during the winter months. I can't explain it, it just happens. Just keep working out."

i have heard this as well. Mainly the reason they have all the body competitions in the spring, etc.

12/15/2006 10:38:17 PM

Quote :

"jbrick, you are an idiot to think that fast food is healthy"

Please tell me where I said that fast food is healthy.

I'm just healthy enough to where I can eat fast food every now and then and not worry about it. So, GTFO.

12/16/2006 2:07:56 AM

honestly, you can eat whatever the fuck you want, long as you dont eat like over 2000 calories a day if you work out regularly

12/16/2006 2:33:50 AM

^ehhhhh, depends. There's still plenty of damage you can do by eating the wrong things even if you do work out regularly. Even if you run a marathong every day you still don't want to be downing lots of fats, salts, and high cholesterol foods. Even people in seemingly great shape can have high cholesterol without knowing it.

12/16/2006 2:49:16 AM

^^^What the fuck are you talking about!?!?!?!

12/16/2006 8:43:16 AM

to drunk, not brick

[Edited on December 16, 2006 at 4:02 PM. Reason : a]

12/16/2006 4:02:30 PM

a little update:

1) I can now run almost 3+ miles without stopping. Compared to almost not being able to run a mile two months ago.

2) Slowly but surely starting to see some weight come off the stomach area.

3) Arms, shoulders, and neck are more defined. Not really beefy but just defined more now.

Still keeping at it. Not bad for 2 months.

1/22/2007 3:31:37 PM

Nice. Just get past the next week when all the resolution people start dropping off the wagon and it should be smoother sailing.

1/25/2007 9:12:02 PM

Yeah, the gym has dwindled down signifcantly each week.

As of late my shins are killing me. Im usually not tired after a 1 mile or so, but I had to stop last night cause my shins hurt so bad.

1/26/2007 9:35:08 AM

Wrap your foot and ankle and it will prevent you from getting shin splints. You have to hold your foot in a little more than 90 degrees or what it would look like standing on it. This helps prevent so much stress from being placed on your shins. after a week or so you can probably stop wrapping your ankle.

1/26/2007 11:10:49 AM

OK, similarly I need some advice or thoughts as well.

I am working out 4-5 days a week rotating as follows:

Monday: Chest/Back
Tuesday: Off
Weds: Shoulders/abs
Thurs: Arms
Friday: Legs
Saturday: Chest/Back
Sunday: Off
Monday: Shoulders

and so on...

I'm also doing protein drinks once a day, I'm also being careful not to overwork when I'm at the gym. I hit each group (i.e. chest or biceps) with 3-4 exercises and I also rotate exercises (i.e. i will do bicep curls, then nosebreakers, then preacher bench curls, then dip machine).

What do you think? Good/bad? Advice?

1/26/2007 11:59:57 AM

thanks, i'll try the wrapping thing this weekend and see how it goes. I hate not being able to work out like I want because of the pain in the shins holding me back.

ps. I went jean shopping this weekend. Went from a 36 waist to a 34 waist. The 34 is still kinda lose.

1/26/2007 12:03:34 PM

To cure and prevent shin splints, strengthen your shin muscles. This is the single most neglected exercise among runners/joggers, and it can prevent the most common injury. Do a few sets of 100 toe-raises a day and you'll be golden within a week. Sit in a chair, heels on the ground, bend your ankles to lift your toes in the air. Repeat a zillion times. Or you can put a small weight between your feet and do it on the edge of a bench if you feel like only doing a billion a day.

1/27/2007 12:25:43 PM

one word.....discipline
go to the gym on a consistent basis, work it into your schedule you want to feel like something is missing from your day if you dont go. Make sure you work opposite muscle groups to ensure balance (otherwise you'll end up hurting yourself) example: lower back & abs, upperback & chest.

my roomate is a personal trainer and he says for optimal weight loss through jogging, get up and run BEFORE you eat breakfast because you will burn the maximum amount of calories that contribute to weight gain.

1/28/2007 11:42:04 AM

Ok, so I'm trying to lose about 15 lbs of body fat. I'm anywhere from 195 to 190 on a good day. 5'11" and the scale says I'm roughly 23% body fat.

Is there anything that weight training will really do for me in terms of fat burning? Or should I do ONLY cardio? I'd like to keep the muscle I have now, but I really want to get a 6 pack, or at least drop the spare I'm lugging around.

Side question - any common knee injuries associated with running on paved surfaces? I ran the KKC yesterday and my right knee now hurts like a mother. I don't recall hitting it on anything either.

1/28/2007 12:20:25 PM

Quote :

"Is there anything that weight training will really do for me in terms of fat burning? Or should I do ONLY cardio? I'd like to keep the muscle I have now, but I really want to get a 6 pack, or at least drop the spare I'm lugging around."

you're going to have to lift then. If you only do cardio your body will burn fat AND muscle. Muscle is very expensive for your body to maintain and you need to convince your body to keep it around. You don't necessarily even need cardio to reach your goal but most people lack the discipline required to get abs (which is largely genetic to begin with) by purely lifting and eating a proper diet. I would lift 3-4 days a week and do HIIT 2 times a week...making sure to have one day completely off from everything so your body can recover.

Quote :

"Side question - any common knee injuries associated with running on paved surfaces? I ran the KKC yesterday and my right knee now hurts like a mother. I don't recall hitting it on anything either."

running itself is hard on the joints, even more so on hard surfaces which is why most tracks are NOT made from concrete. If it's bothering your knee try running on a track or another form of cardio such as biking or swimming.

Quote :

"my roomate is a personal trainer and he says for optimal weight loss through jogging, get up and run BEFORE you eat breakfast because you will burn the maximum amount of calories that contribute to weight gain."

this is also a great way to burn some of your hard-earned muscle. Eat something before you run.

[Edited on January 28, 2007 at 12:30 PM. Reason : ]

1/28/2007 12:29:09 PM

Quote :

"OK, similarly I need some advice or thoughts as well. I am working out 4-5 days a week rotating as follows: Monday: Chest/Back Tuesday: Off Weds: Shoulders/abs Thurs: Arms Friday: Legs Saturday: Chest/Back Sunday: Off Monday: Shoulders and so on... I'm also doing protein drinks once a day, I'm also being careful not to overwork when I'm at the gym. I hit each group (i.e. chest or biceps) with 3-4 exercises and I also rotate exercises (i.e. i will do bicep curls, then nosebreakers, then preacher bench curls, then dip machine). What do you think? Good/bad? Advice?"

personally I think your split sucks. Why do you have one full day dedicated to your arms? I'm going to go ahead and assume you're overtraining them (if you're doing other exercises properly). Your arms get worked in a lot of other movements...it isn't really necessary to have a whole day dedicated to them. Why not make it easier on yourself and do 1-2 arm exercises on Leg day and then just rotate that 3-day split.

Also you hit everything with 3-4 exercises??? How many sets and reps are you doing, I really don't think you need to be doing that much for each muscle group to see the growth you want. Growth is more related to diet just as is losing weight than anything else.

1/28/2007 12:35:53 PM

i am so tired of trying to find good info on how to be healthy. you think you find some good info only to see it get contradicted..every time. the below article shoots huge wholes in so many things i have read about fitness.

http://www.cnn.com/2007/HEALTH/diet.fitness/01/26/diet.exercise.reut/index.html

1/28/2007 3:54:13 PM

Quote :

" Quote : "my roomate is a personal trainer and he says for optimal weight loss through jogging, get up and run BEFORE you eat breakfast because you will burn the maximum amount of calories that contribute to weight gain." this is also a great way to burn some of your hard-earned muscle. Eat something before you run."

not true. you want to eat something AFTER you run, but not before. first thing in the morning is a perfect time to do cardio, since you still have elevated growth hormone levels and your body is primed for burning fat. eating something before you run just makes your body more primed for running off of glycogen stores and promotes overeating.

1/28/2007 4:24:58 PM

Quote :

"this is also a great way to burn some of your hard-earned muscle. Eat something before you run." not true. you want to eat something AFTER you run, but not before. first thing in the morning is a perfect time to do cardio, since you still have elevated growth hormone levels and your body is primed for burning fat. eating something before you run just makes your body more primed for running off of glycogen stores and promotes overeating."

2 against 1

one last thing...the KEY to burning calories is elevating your heart rate and KEEPING it elevated as long as possible (I know it sounds like common sense, but most people never get their heart rate up high enough while jogging).

1/28/2007 4:41:42 PM

I have a couple of questions that maybe the more experienced people can help me with. I have a new gym membership at Peak and I start a new job this week, so now I want to build a workout schedule I can stick with. I'm 24, 5'10", about 210-215, and ~22%BF. My main goals are to drop below 18%BF and be back down to a 34" waist, increase my cardiovascular endurance and muscular strength, and just overall look and feel better and not like a lazy fatass.

I'm basically a beginner, I've never spent a considerable AND disciplined amount of time strength training. I took strength training last spring with Wayne Pollard (whom I highly recommend) and have a good idea of basic principles and such. For starters, it seems like everything I read says to do a whole body workout 3 days a week (M-W-F type schedule) for 2-6 months to get your overall body strength up to speed, and then start doing a split schedule like back and biceps, chest and triceps, and legs separate days with abs at the end of all three workouts.

I plan on doing the first set of each exercise at my ten-rep maximum, then upping the weight a bit and doing 8 reps in a second set, and then upping again and doing 6 reps for a third set. One minute rest between sets. What kind of program did you start working out with, what kind of program do you recommend, and critique my planned full body program

Warm-up- Light cardio 10 minutes
Pecs (2 exercises)- Bench press, pec fly
Quads (2 ex.)- Leg press, leg extension
Lats (2 ex.)- Pull-down, cable row
Delts- Overhead press or shrugs
Hamstrings- Leg curls
Calves- Heel raise
Triceps- Cable pulldowns
Biceps- Barbell curls
Abs- What do you recommend, and should it be at beginning or end of workout?

Cardio questions
From what I gather, for maximum weight loss you should do cardio either first thing in the morning or after lifting. Which is better if I were to choose one, should I do both, and for what length of time do you want to perform cardio workouts while maintaining 80-85% max heart rate? For example, for an out-of-shape person is 20 minutes 3 times a week a good start, or not enough/too much?

Nutrition
I take a daily dietary supplement (Mega Men by GNC). If I really want to maximize the amount of fat I lose and muscle that I gain, what kind of foods should I definitely avoid (and when, with regards to working out)? Target calories per day? Target protein intake per day? (And when, after working out right?)

Obviously I don't expect results overnight and patience is the key, but what is a reasonable timetable to start seeing progress towards my goals?

Thanks for your suggestions and feel free to point out any good references you may have.

1/28/2007 7:14:54 PM

^Throw out all those iso exercises and stick w/ compound movements, like Bench, DL, Squat.

1/28/2007 9:06:58 PM

Anybody know how accurate those electronic bodyfat measuring gizmos are? My guess is within about 3-4%...

1/29/2007 7:12:15 AM

Until you can force yourself to do pushups, pullups, crunches, dips, etc. with no equipment there is no sense in blowing money on a gym.

Commitment is the real key to success.

1/29/2007 7:23:13 AM

Quote :

"Commitment is the real key to success."

quoted for truth.

Don't get bogged down with whats right, whats wrong. Just go work out hard for 30+ minutes. Have a rotation.

Keep doing it unitl you feel like something is missing on days you don't do it.

1/29/2007 7:57:43 AM

Quote :

"Anybody know how accurate those electronic bodyfat measuring gizmos are?"

I've got one and it says I'm consistently at around 23%. right at 6'0" and 190. I'd say it's rounding up a bit

1/29/2007 8:29:02 AM

Quote :

"Anybody know how accurate those electronic bodyfat measuring gizmos are? My guess is within about 3-4%..."

depends on your body type. for me they aren't worth shit. my bathroom scale says anywhere from 35-60% and handhelds have done about the same readings, but I got tested with a 3 pinch caliper test last week that read 13%.

If you get one and take readings at the same time of day, they should be precise enough to tell you if you're losing or gaining fat. the number won't be accurate, but the direction the reading is increasing or decreasing should be right.

1/29/2007 5:45:47 PM

since my post on "12/8/2006"

I have lost 22 lbs in about two and half months.

2/22/2007 9:50:35 PM

Wrong Thread

[Edited on February 23, 2007 at 3:56 PM. Reason : dsfdsfd]

2/23/2007 3:55:30 PM

pinch calipers ar by far the best method.


It took me 8 months but I went from 190 to 165.

Still no abs but fuck it, at least my stomach doesnt go past my belt anymore.

2/23/2007 4:02:22 PM

slight hijack

I started 3x/week now I go 4-5 - lost 10 lbs in the last month Anyway, I keep feeling weak afterward, sometimes pretty nauseous too - usually happens if I'm drinking water while working out whereas if I just don't drink anything I feel fine. Any ideas why? Is there a better habit I should develop? Right now I feed the kids and eat with them, finishing about 45 minutes before I go to the gym. Working out earlier in the day isn't really an option for a number of reasons.

3/1/2007 8:48:46 PM

drink water all day long. The water you drink while you're working out doesn't really do much. It may actually be the problem in this situation. So my advice would be drink plenty of fluids throughout the day and perhaps cut back on how much you're drinking while you work out (how much exactly are you drinking?)

3/1/2007 10:11:39 PM

drink during the day

loading up before you work out doesn't do much for me

3/1/2007 10:18:42 PM

I don't know how much I drink during a day ... total fluids probably a gallon? Not including sodas or alcohol, neither of which I drink much any more. During workout I have a water bottle that holds ~32 oz and I typically drink 2/3 of it in an hour.

3/1/2007 11:27:46 PM