My back would die trying to do that workout. No thanks.

4/25/2015 12:01:01 PM

Spent too much time on the rower. Kinda flared up my back a bit. The long period of sitting and extension was a bad combo, now I know I can't row for a very long time. Part of the problem was not warming up properly too. I can feel how tight my hips are tonight. Def. rolling it out, alot.

4/27/2015 11:48:09 PM

How important is breakfast? I get some flak from friends and family members when I tell them I often skip breakfast or eat very little. A lot of "it's the most important meal of the day", "it gets your metabolize going", "it gives you energy"...blah blah.

I respond with saying that I get my energy from my two cups of coffee...which at the same time spikes my metabolism and suppresses my appetite a bit. I haven't had any ill effects (that I've noticed at least) from having no-to-small breakfasts. I maintain or lose weight much easier than when I was eating a regular breakfast, so I'm definitely not buying the "it starts your fat burning for the day"...at least compared to what caffeine/coffee has done.

Just wondering what the opinions from the more health-educated people are.

4/30/2015 10:22:27 AM

The main thing to be concerned about is overall calorie intake and proper protein intake. If skipping breakfast doesn't interfere with those then there is not really an issue. For me I need breakfast or I get really hungry and will be likely to overindulge later.

4/30/2015 10:24:46 AM

^^There's no way I can do that with my workout routine of generally heavy lifting 4x week in mornings and cardio/abs in afternoon. I'd be starving just like I am now (had to fast this morning for my annual wellness exam to get dat 190% health insurance discount!). If you do most of your workout shit after work, then I could see it not being too much of an issue.

4/30/2015 10:38:13 AM

I mainly exercise in the afternoon. I run in the morning during the summer because of the heat...but exercise has always suppressed my appetite, not increased it. So not really an issue regardless.

4/30/2015 11:57:21 AM

I may have missed this earlier in this or last year's thread, but does anyone have any experience with installing a home pull-up system, a la the Rogue Fitness system below?

http://www.roguefitness.com/p4-pullup-system

I'd like to add a pull-up bar to the wall in my garage so I can stop using the crappy door frame one we currently have. Any recommendations?

4/30/2015 3:17:29 PM

My sister and bro-in-law put two in their garage/gym. I'm extremely jealous. They are awesome. Pull/chin-ups are my favorite exercise.

Don't have any advice other than that those are the ones they have and they love them.

4/30/2015 3:29:37 PM

^^I'm just probably gonna roll with whatever is attached to my new power rack (whenever I get one for my gym room at my new house).

BTW, anyone have any recommendations on basic equipment necessary to fill out a home gym (for 2)? The room I have in mind already has rubber mat flooring installed, so I have that covered! So far I'm thinking:

Definite:
-Power Rack
-Adjustable Bench
-Olympic bar (more than one?)
-adjustable weight barbell and/or dumbbells

Possible:
-Deadlift platform (likely build myself)
-Weight Rack (if the power rack isn't loadable & if there is space)
-Treadmill/Elliptical/Bike/etc (probably could do without, until it gets cold)

4/30/2015 3:55:10 PM

^ that's all you really need. depends on how serious/heavy you lift. If you're really going to get after it, having more than 1 bar is nice. A rogue power bar for bench and squat, and a deadlift bar for dlifts.

mostly any home exercise you do can be done in a rack. Then an easy curl bar for curls/tricep stuff if you want to do that as well.


I'd get a rower over an elliptical/treadmill ... cause with only a rack/bench you're going to become really front dominant if you don't get some back/lat work in (more than just upright rows).


and I'd def suggest building a dlift platform... A) it's fun and B) it'll save your floors some wear and tear. You don't -need- one if you have horse mats, but it'll be fun to do

4/30/2015 4:57:53 PM

Quote :

"How important is breakfast? I get some flak from friends and family members when I tell them I often skip breakfast or eat very little. A lot of "it's the most important meal of the day", "it gets your metabolize going", "it gives you energy"...blah blah."

Quote :

"Myth: Skipping breakfast is bad and will make you fat. Truth Breakfast skipping is associated with higher body weights in the population. The explanation is similar to that of lower meal frequencies and higher body weights. Breakfast skippers have dysregulated eating habits and show a higher disregard for health. People who skip breakfast are also more likely to be dieting, thus by default they are also likely to be heavier than non-dieters. Keep in mind that most people who resort to breakfast skipping are not the type that sit around and read about nutrition. They are like most people dieting in a haphazard manner. The type to go on a 800 calorie-crash diet and then rebound, gaining all the weight (and then some) back. Sometimes, an argument is made for eating breakfast as we are more insulin sensitive in the morning. This is true; you are always more insulin sensitive after an overnight fast. Or rather, you are always the most insulin sensitive during the first meal of the day. Insulin sensitivity is increased after glycogen depletion. If you haven't eaten in 8-10 hours, liver glycogen is modestly depleted. This is what increases insulin sensitivity - not some magical time period during the morning hours. Same thing with weight training. Insulin sensitivity is increased as long as muscle glycogen stores aren't full. It doesn't disappear if you omit carbs after your workout. Origin First of all, we have the large scale epidemiological studies showing an association with breakfast skipping and higher body weights in the population. One researcher from that study, commenting on the association with breakfast skipping or food choices for breakfast, said: "These groups appear to represent people 'on the run,' eating only candy or soda, or grabbing a glass of milk or a piece of cheese. Their higher BMI would appear to support the notion that 'dysregulated' eating patterns are associated with obesity, instead of or in addition to total energy intake per se." Kellogg's and clueless RDs love to cite them over and over again, so people are lead to believe that breakfast has unique metabolic and health-related benefits. In reality, these studies just show breakfast eaters maintain better dietary habits overall. Other studies frequently cited claiming that breakfast is beneficial for insulin sensitivity are all marred with methodological flaws and largely uncontrolled in design. In one widely cited study, subjects were entrusted to eat most meals in free-living conditions. The breakfast skipping group ate more and gained weight, which affected health parameters negatively. From the abstract: "Reported energy intake was significantly lower in the EB period (P=0.001), and resting energy expenditure did not differ significantly between the 2 periods." EB = eating breakfast. In essence, people who ate breakfast could control their energy intake better for the rest of the day. They didn't gain any weight but the breakfast skipping group did. Fat gain always affects insulin sensitivity and other health parameters negatively. Thus what people took this to mean is that breakfast is healthy and improves insulin sensitivity. Which isn't at all what the study showed. "

http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

4/30/2015 5:20:02 PM

Breakfast is not the most important meal of the day (for adults).

I'm not a big breakfast eater (it started when I did IF a few years ago), but I've started working out in the late mornings and I need something so I don't get light-headed. My go-to "breakfast" is a scoop of protein powder mixed with a little milk, then add coffee.

5/13/2015 9:58:07 AM

Day 1 of a PSMF experiment. Plan is to run it for two weeks and if I am not completely hating life then I will go an additional week.

5/25/2015 10:07:12 AM

With no exercise?

5/25/2015 11:44:18 AM

I am going to lift two days a week, full body workouts, only 2-3 sets per body part.

5/25/2015 12:16:19 PM

I think I'm going to build a power rack out of lumber once I finish building my workshop/2nd garage.

I already have a pull-up bar (swings down to hang beneath it and do bodyweight rows, too), barbell, plates, and plate rack. I'll just have to get some horse mats and dumbbells (adjustable dumbbells are SO damned expensive, too).

[Edited on May 25, 2015 at 2:07 PM. Reason : or weld it out of scrap steel...but that would prob cost a lot more]

5/25/2015 2:03:51 PM

I don't lift, and barely exercise at all. I take 30-60 minute walks around my neighborhood a couple times a week.
I did adjust my diet at the beginning of the year though.
I went from 240 to 218 so far. Shooting for 200 lbs, and adding some muscle back, by the end of the year.
I'm 6' tall, and currently wear a 46 coat. I have broad shoulders and skinny legs.

[Edited on May 25, 2015 at 8:28 PM. Reason : .]

5/25/2015 8:27:45 PM

Day 5 of my modified PSMF experiment, down over 6 lbs. Obviously due to the extremely low carb nature of the diet a good portion of it is going to be water weight but at the same time I am only eating around 1000-1100 calories per day where 75-100 of those are from fibrous vegetables so those aren't going to get fully absorbed. That puts me at a pretty steep deficit so 2 lbs of that weight loss being fat isn't unreasonable.

Going to do a refeed next Tuesday, should probably do it a little sooner but I would like for it to be on a training day to make the most out of it. Other than the food just being rather bland and dry it's not that bad, not exactly fun but not that bad.

5/29/2015 11:40:16 AM

What is your measurement at the end of this experiment? Obviously a scale won't be accurate. You should do some kind of caliper test or if you're really curious, do a hydro dunk test.

5/29/2015 4:48:26 PM

My unscientific measure will be the mirror. I do want to get some calipers and see what they show, a hydro dunk test would be awesome but won't happen. Also, I am going to do a refeed to end the diet as well and that should bring me back up to around even in terms of water weight so I should have a pretty rough idea of how much was fat loss. With the approach I am taking I shouldn't lose much in the way of muscle at all. My protein is through the roof, I am providing enough resistance training to keep things stimulated, and the refeeds should help keep my hormones in check.

I was planning on doing it during this time anyways but it works out really well because I was having some awful elbow issues and so cutting down my volume in lifting will really allow them to heal up more.

5/29/2015 5:00:19 PM

I have been sleeping terribly for months now and am not eating quite as healthy as I normally do (though still pretty decently). I have been getting to the gym regularly still at least so I have maintained pretty decently at least. Honestly, the thing I am trying to work on the most at the moment is getting more and better sleep.

Weight-wise I still weigh the same as I did in HS. I will loathe the day my streak with that starts to slip away

5/29/2015 5:10:08 PM

That's always been an issue with me...eating enough.

It's hard when you're trying to put on muscle. I feel like I eat ALL. THE. TIME.

I've got to where I have a checklist I carry with me about what I've had and what I need to eat each day to gain.

with that said, I gotta get rid of this little bit of belly fat...Im lean everywhere else and it sucks.

5/29/2015 6:16:06 PM

^ I imagine it's going to be tough getting rid of that belly fat with you eating ALL. THE. TIME.

5/30/2015 9:48:37 AM

Well to be fair I feel like I am eating ALL THE TIME but still only around 1000 calories

5/30/2015 2:02:23 PM

^^ehhhh

If im eating well and healthy and balanced it wont matter...because my body SHOULD burn off the fat if im active and eating correctly.

6/1/2015 1:01:55 PM

I know everyone is different and you're probably eating healthy and all of that good stuff...

But belly fat is always the toughest to lose and the best way to lose it is to have a caloric deficit. It just seems that if you think you're eating all the time, it would probably be hard to get that caloric deficit to get rid of the belly fat.

Now if you're tracking everything and you know you're burning more calories than you're taking in...then by all means, try something else. But a majority of the time it simply boils down to eating less (especially if you're already eating healthy).

6/1/2015 1:17:31 PM

Should burn off the fat if you are in a caloric deficit. Doesn't matter how "clean" you eat or what exercise you are doing if you are eating in a surplus.

6/1/2015 1:17:41 PM

And to add to that, why don't you track your foods for the first few months on myfitnesspal or something similar. You'd be surprise much we under- estimate our calorie intake, even if you eat "clean". If you are drinking, cut that shit out. Cut salt/sugar.

6/1/2015 1:32:38 PM

Well I know exactly what amount i'm eating, I weigh all the protein, measure out all the oats, grains, etc for the most part.

If i do drink its whiskey straight and it's rare that I do.

I've essentially gone to a bodybuilder's diet in a way, high protein, low carb

I've heard the rumors that it's impossible to lose fat and gain muscle but..I'm not sure I believe that.

6/1/2015 1:35:00 PM

I've always been of the opinion that its best to lose the weight first and then try and build the muscle. But I've never had to do it...so its just an opinion based on zero experience.

6/1/2015 1:54:12 PM

It isn't impossible but it is very difficult and incredibly inefficient. Try to do it without drugs and you will more than likely look the exact same a year from now.

If you are really interested in burning that last bit of fat I would look into Lyle McDonald's Ultimate Diet 2.0 or Stubborn Fat Loss Solution.

6/1/2015 2:46:44 PM

Quote :

"I've always been of the opinion that its best to lose the weight first and then try and build the muscle. "

that's the advice I give to most people who ask, even though I know it's a lie. It's much easier to lose weight when you have a significant amount of muscle mass to help burn off of the fat, but most people will never get their diet in check unless they learn how to lose weight in a structured manner. You could accomplish the same goals faster by bulking first and then dieting, but most people would never follow through with either.

6/1/2015 10:22:29 PM

not really the right thread but oh well - not thread worthy.

Last night I had some soreness in my left heel walking out of work. I woke up this morning feeling like someone jabbed a knife in that heel over night and it's hard to put weight on it. gd.

6/2/2015 10:02:50 AM

"Health and Wellness"....you're good. You're also getting old...like all of us. Compared to how I am now...I was fucking invincible until about the age of 25. I think years of bartending 40/hours a week standing on my feet has aged my body by about 15 years. I luckily haven't had anything big go wrong...just soreness, aches, and pains in areas that I've never had before...after sometimes doing nothing that I think would cause it. Crossing my fingers that I can avoid major injuries for another 20 or so years.

6/2/2015 10:12:50 AM

I hear ya. I've been running more again and I am on my feet a lot right on in steel toes on a construction site so it's probably related to that. I'm sure it's something small that built up over the past few weeks, it's just always aggravating when something shows up strongly out of the blue like that.

I walk a ton right now both at work and outside of work though so it is pretty inconvenient.

6/2/2015 10:34:17 AM

Wrong thread

[Edited on June 2, 2015 at 9:19 PM. Reason : s]

6/2/2015 9:19:08 PM

Quote :

"You could accomplish the same goals faster by bulking first and then dieting, but most people would never follow through with either."

do tell

6/3/2015 5:56:26 PM

I like this guy.

http://fitnessblackbook.com/main/how-to-gain-muscle-and-lose-fat-at-the-same-time/

6/4/2015 3:23:34 PM

Down 11 lbs two weeks in. One week to go and I can't fucking wait, this diet is a total grind but damn effective. I am well aware some of that is water weight but I can see a big difference in terms of fat loss as well. Wouldn't be surprised if at least 6 lbs are fat.

6/8/2015 11:13:47 AM

Alright everyone. I know many are posting here. I was a college cross country runner and extremely skinny. 6ft 3 155 pounds. Once I stopped about 10 years ago I just focused on lifting and actually trying to get muscle...unfortunately around the age of 30 i have noticed more of a gut than before. Now some of this is hereditary I think and the way I stand, but the rest of my body has no fat.....so long story short, besides water weight and what I eat how the hell do I fix this?

I even started running again (heard its the best for belly fat)

Any ideas, myths, truths....please post.

Just an fyi I am now 6ft 3, 193 pounds. I run about a 7:15-7:30 mile average in my races I have started doing again, my mile time was 6:00 flat. Problem is I don't enjoy running the long runs anymore and I know thats most important. Okay stop babbling, will come back to check. DANKE!

6/9/2015 8:59:41 PM

Long slow runs/walks

do those early in the morning on an empty stomach

low/no carb (beer is your worst enemy)

HIIT works well too.

I say this and need to be doing EXACTLY all the stuff i mentioned

6/9/2015 9:45:00 PM

^^ Other than what you eat? What you eat is the main thing you need to adjust. Eat enough protein, adjust your carbs to your activity level and then determine your fat intake from the remainder. Maintenance calories will be around 14-16 x lb body weight (this is just an estimate, not a rule). Start with that and adjust as appropriate (if you aren't losing eat less, losing too much eat more, etc).

6/9/2015 10:41:27 PM

So I have yet to buy any equipment for my new home gym. I figured I would ask about any recommendations for the best brands for equipment? I definitely won't be buying everything at once & will continue to use my local gym until I get all the equipment I want. I may even scope out yard sales/flea markets for any used equipment for the short term. I'd like to go with brands that are very reputable & durable, like something that you would find at a typical gym.

6/10/2015 12:58:18 PM

Hard to go wrong with stuff from Rogue. Not the cheapest out there but quality and they stand behind their products. If I was building a home gym I would get my rack and barbell from there for sure. Probably search craigslist for weights though. My dad has acquired a bunch of dumbbells that way for $0.50/lb

6/10/2015 1:03:10 PM

^^ If you're in the greater Charlotte area, I'd check out Muscle Driver in Fort Mill, SC.

http://www.muscledriverusa.com/

Might save you on some shipping costs.

[Edited on June 10, 2015 at 1:05 PM. Reason : ....]

6/10/2015 1:05:13 PM

In case anyone needs some mid-year motivation, Chris Shugart on fat-shaming yourself:

https://www.t-nation.com/blogs/fat-shame-yourself

6/11/2015 10:44:42 AM

Finished my Rapid Fat Loss PSMF diet. In three weeks I lost 14 lbs and dropped from 18% bf to 14%. The 18% was an estimate and the 14% was measured using calipers. So glad it is over, complete beating but fantastic results.

6/15/2015 11:29:24 AM

Did 22 full-extension chin-ups yesterday morning at the beginning of my work-out. Beast mode.

7/6/2015 10:49:43 AM

^^ so what would your macros look like P-80%, C-10%, F-10%?

7/7/2015 7:57:00 PM

Averages were:

Protein - 210 g
Carbs - 26 g
Fat - 17 g

7/7/2015 9:15:33 PM