Quote :

"So I decided today was the day to change it up. I totally didn't want to work out at all today and I have been talking about it for a while. HOW MUCH FUN THAT WAS! It was so great! Jump kicks! Heisman moves! My average heart rate was 157 for 45 minutes and my normal heart rate for Sweat 3-4 (new one is rated as Sweat 5-6) was ~140. I'm all giddy. I came out and showed my fiance my jump kicks just cause I felt I looked like a ninja. I'm such a dork. That being said... what are some type of things I can expect now that I am changing up my workout regimen? Should I see a little spike in results? I'm so results motivated. I'm gonna go flex in the mirror now. "

As MattJMM2 has said, so much of your results will depend on nutrition. He is very strict about his diet and it shows. I'm not nearly as strict, but I do keep count of calories and have a goal based on information I've pulled together from various calorie estimates/estimates of calories that I burn during exercise/etc. It is MUCH easier to not eat something that's 500 calories, than to burn 500 calories.

Also, it's great that you've found something to do for a workout that you enjoy. That is crucial to keeping up with your routine.

5/11/2011 1:57:48 PM

Quote :

"As MattJMM2 has said, so much of your results will depend on nutrition. He is very strict about his diet and it shows. I'm not nearly as strict, but I do keep count of calories and have a goal based on information I've pulled together from various calorie estimates/estimates of calories that I burn during exercise/etc. It is MUCH easier to not eat something that's 500 calories, than to burn 500 calories. Also, it's great that you've found something to do for a workout that you enjoy. That is crucial to keeping up with your routine."

^THIS!!!

###

Here's a leg shot, cause I love me some squats.



[Edited on May 11, 2011 at 3:07 PM. Reason : )]

5/11/2011 3:05:57 PM

god im 163lbs and half the size. maybe im getting taller

5/11/2011 3:31:49 PM

Nice rectangle

I have been really happy with my progress lately except for one thing. My ribs are sticking out pretty bad. I'm not too thin and I still want to lose a little more fat, but I also feel like if I lose much more I'll look creepy. I've always felt like my ribcage was wider than normal for someone of my frame size, and I guess that's making itself more evident now. But I don't feel like I can really build up muscle to cover up my ribs or anything, so am I just stuck either keeping higher body fat to cover them up more or being bony? I'm sure the answer is yes but I am not so happy with that :-/

5/11/2011 3:34:01 PM

OMG, MattJMM2! I feel like I could pick the muscles off your body like an apple from an apple tree.

5/11/2011 3:38:43 PM

Being lean is overrated

5/11/2011 3:45:47 PM

Quote :

"^^^ do you have a girlfriend? not for me but if not, you're very attractive and i would like to set you up with one of my equally attractive girl friends."

CassTheSass saves her super attractive friends for only the most attractive guys!!

5/11/2011 3:49:48 PM

Hahahah yeah us ugos have to out kick our coverage solo

5/11/2011 3:52:46 PM

Oh well. Back to Notre Dame to hunchback around a bit I suppose.

Oh yeah, no pics, but I'm 125 pounds off my highest weight. Go me.

5/11/2011 3:55:34 PM

125 , wow!

5/11/2011 3:56:24 PM

Nice!

5/11/2011 4:09:38 PM

So according to my heart rate monitor and my LoseIt! app on my iPhone, I've got like 750 calories to spare today. I had to start eating other stuff after dinner because I don't want to end a day 1000 calories under my budget. I'm afraid to go into starvation mode.

MAN I can't wait to do that again in two days. P90 is great and all, but P90 Master series is so much more fun. Some light plyometrics... it felt like I was transitioning into P90X.

Still giddy about it, can you tell?

5/11/2011 4:35:35 PM

Quote :

"Your real weight loss bang is going to be from calorie restriction. To make that weight loss mainly fat loss, you need to spare as much protein you can by having a high protein intake and protein synthesis stimulation from high tension (aka heavy) training."

NICE!! This is exactly my next step is getting stricter on my diet (low calorie/high protein) and heavy lifting. Matt...do you take any supplements?

5/11/2011 4:43:57 PM

Quote :

"I have been really happy with my progress lately except for one thing. My ribs are sticking out pretty bad. I'm not too thin and I still want to lose a little more fat, but I also feel like if I lose much more I'll look creepy. I've always felt like my ribcage was wider than normal for someone of my frame size, and I guess that's making itself more evident now. But I don't feel like I can really build up muscle to cover up my ribs or anything, so am I just stuck either keeping higher body fat to cover them up more or being bony? I'm sure the answer is yes but I am not so happy with that :-/"

I'm in the same boat. I lose weight around my ribs first, so I start looking gaunt when I lose too much weight. It's okay to gain a bit of body fat ... particularly since women need at least 10% to ensure reproductive health.

What are your fitness goals now? And should they be revised?

You may want to incorporate Pilates into your routine ... since it offers a total body toning workout, you can work out some of those hard-to-reach areas.

[Edited on May 11, 2011 at 4:52 PM. Reason : .]

5/11/2011 4:49:58 PM

i'd hate to shop for pants as MattJMM2

32x30 likely don't have enough thigh unless he shops at some sk8r store

on a side note, hit a new flat bench PR of 350x1 after 3 days of rest and failing on 375x1 decline

also DL'd 425x1 for the first time in nearly a year



[Edited on May 11, 2011 at 5:29 PM. Reason : .]

5/11/2011 5:23:12 PM

Paleo banana bread

2 cups almond flour
1/4 cup flaxseed meal
2 tsp cinnamon
1 tsp baking soda
1 tsp baking powder
2/3 cup chopped nuts (I used pecans)
4 really ripe bananas (mashed well)
2 tbsp local honey
4 eggs
1 tsp vanilla extract
Directions
Preheat oven to 375 degrees F.
Sift the dry ingredients together in a large bowl.
In a separate bowl, add the mashed bananas, eggs, honey, and vanilla and mix well.
Make a well in the dry ingredients and pour in the wet ingredients. Stir until combined. Normally with breads or muffin recipes, you don’t want to overmix, but since there’s no gluten here, mix to your heart’s content. The muffins won’t get gummy or icky.
Fill greased muffin tins, baking cups, mini-loaf pans or big loaf pans about 3/4 full. Bake muffins for 23-25 minutes and loaves for 30 minutes, or until a toothpick inserted in the center comes out clean.

So yummy!!

5/11/2011 7:27:17 PM

My honey is imported from Calcutta. I hope this isn't an issue.

5/11/2011 7:29:00 PM

Well, local honey I've heard may help with allergies, snob.

I got the recipe from http://www.robbwolf.com.

5/11/2011 7:31:06 PM

^5 if I were anything close to 10% I could understand this happening, but I'm not. It's definitely not that I have lost too much fat overall. From the photos I've seen of you your ribs look fine and not overly protrusive (is that a word?) even though you are quite slim. Mine can be counted already and I'm not coming close to that thin. Maybe I just need a tan.

And I have no issue with Pilates, but "total body toning" is such a buzzword.

[Edited on May 11, 2011 at 7:55 PM. Reason : Of course it's impossible to look at your own body objectively so I could be wrong]

5/11/2011 7:37:14 PM

Damn it, seeing you buff dudes (no homo) is making me realize how much of a fatass I've become. Time to start some serious working out and diet reformulation

5/11/2011 7:56:34 PM

^^ Girls never need tans. Rock that pale skin.

5/11/2011 9:12:03 PM

Not tryna be gay here Matt, but is there a before shot somewhere or are you just showing off?

5/11/2011 9:21:14 PM

Pants
Yea... Pant sizing can be annoying. When I was floating around 195lbs last year, nothing fit well. Boot leg jeans were like skinny jeans. However, now at 162lbs, my pants fit well. They look full and I no longer have a pancake ass (like I did before I started squatting and DLing heavy.)


Supplements
I experiment with a lot of stuff... mainly nootropics (cognition/mood enhancement), but I can't really recommend anything outstanding. Most everything I've tried gives a little boost, but nothing substantial.

As far as training and fat loss are concerned...

Daily: fish oil (3-6g daily), Vitamin D (2,000-4,000ius daily), whey protein, creatine (5g daily)

Occasionally: ZMA/Melatonin/5-HTP to enhance sleep when needed.

For energy/hunger suppression: Trueprotein's Burn Pills (PM me for a 5% coupon code) and adderall. The Burn Pills are very good and I recommend them to anyone who is dealing with hunger pangs and energy dips. For the Burn Pills, I recommend starting at a very low dose and titrating up. Adderall is great for that too.

FYI: I am a personal trainer... so if any of y'all are serious about getting in best shape of your life, and need some coaching to get there, PM me!

5/11/2011 9:31:58 PM

^^ Like an idiot, I did not track my weekly progress. I should have for many reasons.

Here is me about a little over a year ago at around 190lbs:






The pics I posted earlier are at 164lbs. Weighed in this morning at 162lbs. Going to see if I can hit <160lbs next week.



[Edited on May 11, 2011 at 9:50 PM. Reason : f]

5/11/2011 9:42:37 PM

Quote :

"I am a personal trainer."

LADIES...understand this and temper your expectations for anyone with a desk job.

Unless you are a genetic freak, it is nearly impossible to be in tip top shape when your ass is melded to a swivel chair 40-50 hours a week.

[Edited on May 11, 2011 at 10:03 PM. Reason : Not saying you cant be in good shape, but most of us have 5-7 lbs of dead weight that'll never leave]

5/11/2011 9:59:52 PM

^

http://www.medicalbillingandcoding.org/sitting-kills/

5/11/2011 10:10:50 PM

^^Yes, the more sedentary you are, the more strict you have to be with your diet and training.

However, my results are achievable for most people who are willing to eat with discipline and dedicate 2-5 hours a week to training. They also have to be willing to get off their ass and move much as they can while outside of work.

[Edited on May 11, 2011 at 10:14 PM. Reason : )]

5/11/2011 10:13:52 PM

Quote :

"LADIES...understand this and temper your expectations for anyone with a desk job. "

I have a desk job, and am also a personal trainer... point?

The 2 guys I workout w/ are a desk jockey and a lawyer... Just because you sit at a desk for your job, doesn't mean you can't be in shape.



[Edited on May 11, 2011 at 10:35 PM. Reason : workout w/ meaning not for pay, for my own workouts]

5/11/2011 10:33:53 PM

Yeah, well if you're as cut as dude here I'll be quiet. Otherwise, my point stands.

5/11/2011 10:35:33 PM

My bf percentage was last measured at 9.24 (in the last few months)

[Edited on May 11, 2011 at 10:38 PM. Reason : 5'7" just shy of 190 (this morning)]

5/11/2011 10:37:11 PM

LET ME SEE YOUR NAKED TORSO

5/11/2011 10:37:59 PM

5/11/2011 10:39:57 PM

My point stands.

5/11/2011 10:40:34 PM

Confessions of a corporate wellness coach.
http://articles.elitefts.com/articles/training-articles/confessions-of-a-corporate-wellness-coach/

[Edited on May 11, 2011 at 11:41 PM. Reason : LOL@ rectangle]

5/11/2011 11:37:38 PM

arcgreek: If you are 5'7'', 190 @ 9.24% you must be insanely jacked.

I am willing to guess that you are using a electrical impedence scale for your BF%, right?

Those things are sketch.

However, if those are real stats, that is damn impressive. I think my BF is at 9-10% at 164lbs and I am about 5'7.5''.

5/12/2011 5:49:36 AM

Quote :

"From the photos I've seen of you your ribs look fine and not overly protrusive (is that a word?) even though you are quite slim. Mine can be counted already and I'm not coming close to that thin. Maybe I just need a tan. "

I haven't posted a new pic in nearly a year for a reason. I've lost six pounds since beefing up my marathon training. You can count my ribs both on my chest and through my back. I don't want to deal with negative comments here, so the pics stay off. I'm a LOL faster, so I'm happy. And I haven't been getting colds, which is typically a sign that I'm losing too much.

A tan actually will help a bit. A healthy glow can make a huge difference in taking you from borderline sickly (ribs showing and pale) to lean and healthy.

5/12/2011 6:19:52 AM

I'm a LOL faster than you iheartkisses

5/12/2011 8:12:15 AM

doble

5/12/2011 8:12:15 AM

You should be able to run faster than me.

I got a lot slower after moving to Florida. Maybe it's getting older or maybe it's just laziness, but my 5k time when I was in college was around 21 minutes even ... and it dropped to about 25 minutes by 2009/2010. Now it's finally back to the 20- to 22-minute range. Would love to get it to 18, but I don't want to lose more weight and that's the only way I can see that I'll get much faster.

5/12/2011 8:45:51 AM

With the link to the thread about sitting earlier, I remember a while back saying it was a decent idea to replace an office chair with an exercise ball. Is that legit or just a random thing people do for no real benefit?

5/12/2011 8:47:59 AM

^^How do you train?

I don't have much practical experience with endurance training. But from my studies, most endurance athletes spend too much time running at their race pace and not enough working on anaerobic capacity, strength and mechanics.



[Edited on May 12, 2011 at 8:50 AM. Reason : l]

5/12/2011 8:48:50 AM

Matt...thanks for the advice man. I'll def be hitting you up with questions.

5/12/2011 8:56:18 AM

COMPUTER GEEKS:If there are any web savvy lurkers, I am looking for some web design and development work for my business. I am looking to have1-3 sites built, SEO'd and launched.

I am willing to trade services and have a little budget for it too.

Shoot me a PM if you are interested or know someone who might be

5/12/2011 8:59:53 AM

^^^ I run 6 days a week, alternating between interval speed training, 5k race pace and long endurance runs. I also teach spin class 2 to 3 days a week and typically attend 3 spin classes a week.

For strength, I stick to yoga and Pilates about once a week. Should prob do more, but it's hard for me to get motivated to do that. I prefer playing sports over pumping iron, even though I know I should do more of it.

[Edited on May 12, 2011 at 9:00 AM. Reason : e]

5/12/2011 8:59:54 AM

yea, I definitely still don't do enough cardio these days. I at least get some in with the sports I play (sand volleyball on Monday, Ultimate and Soccer on Wednesdays) and I try to run or bike one other day a week but otherwise I just get extremely bored.

5/12/2011 9:12:00 AM

what am i doing wrong with squats and deads where it doesnt feel like i get enough work on the glutes?

bout to start doing these at the gym, for the ladiez and lookz

http://www.youtube.com/watch?v=Q-4-GwGnDMs



(yarite)

5/12/2011 9:19:58 AM

^ hahahahhahaha PLEASE do that.. and video tape it

5/12/2011 9:32:30 AM

Gonna be looking all like

5/12/2011 9:38:49 AM

No dude, it's not "look at your friend's balls when while you do pelvic thrusts"

It's called a "barbell glute bridge"

[Edited on May 12, 2011 at 9:49 AM. Reason : .]

5/12/2011 9:49:21 AM

maybe im missing something but what was the point of putting his head between the guys feet?

5/12/2011 10:54:31 AM