50

10/5/2008 2:46:29 PM

Quote :

"i would love to go on atkins again, but now that i'm a vegetarian it's not really that feasible. i've hit a plateau recently and my trainer keeps telling me to eat more, but that is really hard for me to do. "

you can do atkins as a vegetarian if you plan it out thoroughly. Nuts can serve as great snack foods, and you can eat salads as long as you keep them full of high fiber vegetables and load up on oil and fat based salad dressings.

You could really make things a lot easier if you are an octo-lavo vegetarian, or if you eat fish.

10/6/2008 12:09:06 PM

Did yoga for an hour.

10/6/2008 7:08:09 PM

concerning weight loss and dieting...

i've lost 85lbs since Jan '08 and i've been hovering around 205 now for the past 2 months, can't seem to gain or lose weight and still staying consistent with my cardio/weight training

i've been trying the 6 small meals diet but it ends up more like, 5 small meals and 1 big one

mealplan:
Banana/Yogurt - breakfast(220 calories)
High Fiber Cereal Bar - snack(190 calories)
48g Protein pre workout(240 cal)
48g Protein post workout(240 cal)
Banana/1oz Flax Seed Oil(240 cal)
~1000 Calories for dinner, usually meat(no fish ) and fiber-vegetable based

should I be splitting that dinner up into the small meals? how many calories should a "small meal" be? I was on a 1500 calorie diet but it was too rough and I barely saw results so I'm back above 2000 calories/day but likely burning 3500, only 1 rest day during the week

Anyways, exercise routine includes:
Breakfast
Cardio - 30min ~350 calories burned rate(8min miles)
Abs - 20-30min
Cereal Bar
Class 3hrs
Protein
Weight training
Protein
Small snack before work
Work 4hrs
Dinner
Bed

i've heard alot of people say not to do cardio before you workout since you'll just exhaust yourself and burn less calories or something once you raise your body temperature higher. I do my cardio in the mornings because it works out better before class starts and my time is very limited for lifting after classes when I've got a large block of time to burn. I usually focus train and my lifting routine includes:
Jog half a mile(~3min) to warm up and stretch out
6 Exercises of 3x10 on a certain body part(Bis/Tris/Back/Shoulder/Pecs)
3 Exercises of 3x10 on legs
3 Exercises of 3x10 on a certain body part(Bis/Tris/Back/Shoulder/Pecs)
3 Exercises of 3x10 on legs
Stretch and end workout

I absolutely hate doing cardio after a workout but i'd really like to get below 200lbs

I believe my exercise is sufficient but my diet is what's keeping me from dropping these last few pounds. I'm 6'1 205 with 16% body fat last time I was measured. Just wondering if I should switch up my small meal diet or go back to sub 1500 calories and tough it out til I achieve my goal.

Anyone else with significant weight loss have problems with skin shrinking? I've been overweight since I was a freshman and high school and my lower stomach/pelvis region looks like a deflated pregnant woman while my upper body/legs are well defined. I even have my top 2 abs showing but then my stomach sags from the excess skin of being fat....will it shrink back? I saw one of the guys from biggest loser who lost 150lbs and had to get plastic surgery to remove his excess skin but he was over 40 so I'm hoping my young age will give me the edge

I wonder if it's possible to fill in that skin with just an extremely muscular midsection, I've seen many male body builders with an enormous chest and midsection filled in with pure muscle, I def can't afford surgery so this would be the option I'd like to take if anyone has experience with putting on muscle in the midsection.

10/6/2008 8:19:01 PM

You should look at your nutrition. You are eating nothing during the day and gorging for dinner. Banana and Yogurt is not a meal but a snack. Eat a bigger breakfast. Nor is 48 grams of protein pre-workout (its really a waste). Studies have shown you need no more than 20g.

My meal plan has changed a ton:

Breakfast - 4 Eggs (Scrambled in Organic Coconut Oil) on 2 slices of Ezekiel 7 Grain Toast
Snack - Some sort of real fruit and nut bar (not some General Meals POS cereal bar)
Lunch - Real Food (Meat and two veggies)
Snack - Protein Bar (Don't have any time)
Dinner - Real Food (Meat and two veggies)

Post/Pre = INS Pak and Mini Gatorade/Whey (again, its a time issue)

10/6/2008 8:26:14 PM

Quote :

"you can do atkins as a vegetarian if you plan it out thoroughly. Nuts can serve as great snack foods, and you can eat salads as long as you keep them full of high fiber vegetables and load up on oil and fat based salad dressings."

tried this twice, it always ends in fail.

[Edited on October 6, 2008 at 8:31 PM. Reason : /]

10/6/2008 8:31:32 PM

SHUT 'EM DOWN SON.

10/6/2008 8:32:10 PM

you're not taking in any protein until the time of your workout and at dinner. keep in mind that protein is the only macronutrient that your body cannot store, so ever meal should have a decent portion of protein in it. You'd be better off replacing that cereal bar with a whey protein and milk mixture and having that as your first meal of the day. Taking the time to cook 4 eggs for breakfast like Restricted mentioned would be even better.

Also, don't fall in the trap of getting all of your protein from shakes. They are convenient, but they can sometimes digest so fast that they make you hungry again and convince you to overeat on your diet.

[Edited on October 6, 2008 at 8:34 PM. Reason : why do you fish if you can't stand eating fish?]

10/6/2008 8:34:02 PM

i may start adding in PB&J...I loved eating half a PB&J as a snack, was something like 10g fat, 20g carbs, 10g protein, 6g fiber and only 235 calories

10/6/2008 8:49:30 PM

went to the gym and ran a few miles
it's been a long day...I was really tired. so tired that I thought using today as a lift day would be wasteful. I would only be able to go at it about 75%

10/6/2008 8:50:44 PM

Quote :

"mealplan: Banana/Yogurt - breakfast(220 calories) High Fiber Cereal Bar - snack(190 calories) 48g Protein pre workout(240 cal) 48g Protein post workout(240 cal) Banana/1oz Flax Seed Oil(240 cal) ~1000 Calories for dinner, usually meat(no fish ) and fiber-vegetable based"

[user]porscha[/user], from what nutritionists have told me in the past, you should focus more on a bigger breakfast (maybe doing 400 more calories at bfast time) because then you have all day to burn off the calories. they always told me, eat breakfast like a king, lunch like cleryman, and dinner like a pauper. your bigger meals should be in the morning with smaller meals in the evening.

maybe switching it up that way will jump start your metabolism more to burn more calories earlier in the day.

and congrats on losing all the weight

10/6/2008 9:12:42 PM

Quote :

"Nor is 48 grams of protein pre-workout (its really a waste). Studies have shown you need no more than 20g. "

depends on what you are trying to say on whether you are right or now. I hope you're not trying to say that anything more than 20g of protein period for someone working out is a waste...

10/6/2008 9:20:28 PM

Quote :

"i may start adding in PB&J...I loved eating half a PB&J as a snack, was something like 10g fat, 20g carbs, 10g protein, 6g fiber and only 235 calories"

Just watch what kind. What will kill you in this is the sugar if you buy the cheap stuff. Cheap bread, Peanut Butter, and Jelly all have shitloads of sugar added

If you get ACTUAL whole grain bread and real peanut butter you wouldn't be doing a disservice, but jellies are usually all fruit preserved with a ton of sugar, so a fruit spread that you make yourself would be 100 times better than commercial jellies

10/6/2008 9:24:13 PM

Porcha, are you local? (ie- here in Raleigh/on campus) I think I can really help you re-vamp your diet and training to reach your goal but its a little too much to get into on a forum and would be better done in person.

10/6/2008 9:32:23 PM

porcha, restricted and eulisis gave you excellent info.

Do you always do a 3*10?
What specific excersizes are you doing?

What do you mean by stretching?

How is your week broken up on training days?

[Edited on October 6, 2008 at 11:24 PM. Reason : ]

[Edited on October 6, 2008 at 11:28 PM. Reason : not a fan of pbandj ...too little protein, fats and carbs mainly.... no sir, I don't like it]

10/6/2008 11:16:08 PM

Abdominals Crunches 4 sets 25-30 reps
Hanging Leg Raises 4 sets 25-30 reps
Standing Bent-Over Twists 2 sets 50 reps

Chest Bench Press (warm up) 1 set 15 reps
Bench Press (superset w/flys) 4 sets 10, 8, 8, 6 reps
Dumbbell Fly 4 sets 10, 8, 8, 6 reps
Incline Press 4 sets 10, 8, 8, 6 reps
Dumbbell Incline Fly 4 sets 10, 8, 8, 6 reps
Decline Bench Press 4 sets 10, 8, 8, 6 reps
Dumbbell Decline Fly 4 sets 10, 8, 8, 6 reps
Machine Flys 2 sets 15-20 reps

Triceps
Dips Behind Back 5 sets 10 reps
Triceps Pushdowns 4 sets 8-10 reps
Rope Extensions 4 sets 8-10 reps
Skull Crushers 3 sets 10-12 reps

10/6/2008 11:43:18 PM

financially I don't think I can support 4 eggs/day, could I swap out the eggs for 1 24g protein shake? And for bread I usually buy the Arnold double fiber whole grain stuff because it's always on sale for $2.50/loaf and is 100 cal 1.5g fat 20g carb 5g fiber 4g protein slice. The peanut butter I do go cheap on, usually the reduced fat in store brand and that stuff is 190 cal/serving and I use ~half serving. Jelly is pretty low cal per serving(50) and is just pure sugar. Don't own a toaster but I don't mind just raw bread either. So...could I go...

Breakfast:
24g protein shake(120 cal)
2 Slices bread(200 cal)
Fat free no sugar added yogurt(90 cal)
4.5g fat, 38g protein, 60g carbs, 10g fiber

~3hr snack:
Banana(130 cal)
Breakfast Cookie(180 cal)
5.5g fat, 5g protein, 56g carbs, 9g fiber

Pre:
24g Protein Shake(120 cal)

Post:
48g Protein Shake(240 cal)

~3hr snack
Banana(130 cal)
1 slice of bread(100)
2.5g fat, 6g protein, 43g carbs, 9g fiber

Lite Dinner(~500 Calories)
6oz Baked no added salt Chicken breast(300 calories)
3 servings Peas(12oz = 235 calories)
5g fat, 60g protein, 40g carbs, 20g fiber

Quote :

"Porcha, are you local?"

Yes, I have class everyday from ~9am-12pm and workout at the gym everyday from 7:30am-8:30am mornings and 12:15pm-2:30pm afternoon. I work at 4pm and unfortunately live off campus so the earliest I can even get to school is 7:30 thanks to no park and ride bus coming earlier than 7:08 God, if I lived on campus I'd be at the gym at 6am no problems.

Quote :

"Do you always do a 3*10?"

Usually unless I'm trying to max out...I usually don't have a spotter at the gym so I am unable to lift til failure

Quote :

"What specific excersizes are you doing?"

Chest & Back days rest 1-2min between sets:
Flat Bench(185x3x10)
Decline Bench(175x3x10)
Incline Bench(170x3x10)
Flat Dumbell flies(35 each x3x10)
Flat Dumbell raises from behind the head(dunno exactly what its called, similar to a skullcrusher but you don't use all tris)(80x3x10)
Dumbell Row(65x3x10)
Standing Row(165x3x10)

Do some leg or ab exercises for ~15min to recover

Standing Butterflies on the crossover cables(30each x3x10)
Lat Pull Downs(160x3x10)
Seated Row(180x3x10)
Seated Butterflies on the machine(210x3x10)
Flat Dumbbell Bench(130x3x10)
Incline Dumbbell Bench(110x3x10)

Legs/Abs/Random pull ups/Dips/pushups til I need to leave

Shoulder/Leg Day:
Seated Military Press(135x3x10)
Dumbbell Shoulder Press(110x3x10)
Shoulder Shrugs(185x3x10)
Close Grip Standing Bar Rows, dunno exactly what its called but similar to a standing upright row but with less weight and you go all the way up to your chin(85x3x10)
Lateral Raises(25 each x3x10
Rear Lateral Raises(25 each x3x10)
Front Raises(50x3x10)

Legs while I rest:
Half Squats(185x3x10)
Half Lunges(135x3x10 per leg, switching)
Calf Extensions(135 per leg, 1 at a time, switching)

Behind the back, crossover machine lateral raises(15x3x10 per arm, switching)
Seated Row(180x3x10)
Rear Deltoid machine(120x3x10)
Seated Anterior Deltoid Press(90x3x10)

More Legs:
Hamstring Curls(150x3x10)
Quad Extension(200x3x10)
Calf Extensions(135 per leg, 1 at a time, switching)
Abductors(315x3x10 slowly)
Adductors(315x3x10 slowly)

Abs til I leave

Bis/Tris day
Hammer Curls(35 each x3x10)
Skuill Crushers(80x3x10)
Concentration Curls(35 per x3x10)
Standing Tricep Extension with 1 arm(35 per x3x10)
Dumbell Curls(35 each x3x10)
Standing Tricep Extension with both arms(65x3x10)

Random Leg/Abs for 15min while I rest

Up and down the river bicep curls on the crossover machine
Start at 30lbs work down to 5 and back to 30, no rest, 10 reps per weight
Standing Bicep Curls on crossover machine(80x3x10)
Tricep Extension(87.5x3x10)
Flat Bicep Curls on pulley machine(70x3x10)
Variation of the Tricep Extension(87.5x3x10)

Random legs/abs til I need to leave

Quote :

"What do you mean by stretching?"

I just like to stretch out my muscle groups after I warm up, takes like 5minutes, nothing serious

Quote :

"How is your week broken up on training days?"

M/F - Shoulders/Legs
T/Saturday - Chest/Back
W - Rest
Th/Sun - Arms
Cardio every morning at least for 20minutes

This was October of Last Year:


This was this past weekend:




[Edited on October 7, 2008 at 6:52 AM. Reason : pics]

10/7/2008 6:48:24 AM

2hundred crunches forward 100 on each side and 100 leg ups

10/7/2008 6:50:36 AM

i actually don't mind staying at this weight(205) I just wanted to hit a nice even number for my weight loss achieved...I'm more concerned with getting rid of this excess skin around my stomach....aside from reducing body fat, is it possible for me to just bulk up the muscle in my torso so I end up with a giant barrel chest/abs combination...I don't need a perfect 6 pack and those cuts in my pelvic region although they'd be nice

I just want to she what looks/is belly fat and continue toning the rest of my body, hell I could gain weight so long as it's muscle and I'd be quite happy

Oh, I cannot do full squats/full lunges/good mornings/dead lifts due to a pinched L5S1 nerve in my lower back that I've had since I was 14. I injured it doing squats while training for football and I've managed to reaggravate the injury doing preacher curls/standing barbell curls so I stay away from anything that may trigger more pain. Light weights only on the half squats/lunges and 1 arm at a time on any bicep curling unless seated. I've tried a few standing shoulder presses but it just feels like injury is imminent so I stay away from those.

I do get a fair amount of dips/pushups/pullups in throughout the day, just not when I'm at the gym...I work with a young man with autism and his goals are nutrition/weight loss based so he and I go to his local community center together and I've got him working on some pretty basic exercises and I'll be working out right with him just not very intense, but I do get alot of pullups/pushups/dips in at this time...probably 20 of each per day every day, just not intensely enough to build a sweat.

I LOVE doing pull ups with a long delay at each stage of the pull up, 3 seconds up, 3 seconds hold, 3 seconds down, 3 seconds rest 5 times is cash money

10/7/2008 7:18:59 AM

yeah i went down to 188 now i'm back to 194 but its a much much leaner 194 than it was on the way down...

10/7/2008 9:24:53 AM

The L5S1 nerve is overated

10/7/2008 9:33:55 AM

Quote :

"The L5S1 nerve is overated"

till you start shitting and pissing on yourself.......and that happens after you stop being able to walk....


the more you know

10/7/2008 9:38:31 AM

Quote :

"I'm more concerned with getting rid of this excess skin around my stomach"

it's not excess skin; it's fat. Just keep dieting until the skin tightens up.

10/7/2008 9:53:58 AM

How tall are you, porcha?

10/7/2008 11:46:42 AM

Porcha,

Why did you keep a sandshark?

10/7/2008 11:52:44 AM

I have a list of reasons on why I'm not losing weight:
a) I'm not drinking enough water. Every morning I wake up, I feel thirsty and I usually don't drink water at the gym, even after all the cardio.
b) I'm not sleeping well. This has been a historical problem for me and should ease up when I have my tonsils and adenoids removed.
c) I may have extensive liver damage. A little over a year ago, I tried to end it all with vodka and maximum strength Tylenol (oddly enough, I was watching "Happy Days"). This could cause massive water retention as well as greatly inhibiting both my ability to burn fat and build muscle.
d) My diet is too inconsistent. I'll eat a couple healthy meals one day to simply one meal at a restaurant. Not good for the ol' metabolism.
e) I'm just being too damn impatient. I've gone from a ridiculously sedentary lifestyle to the opposite in a short time, eg 12-14 hours of sleep in one day and internetting the rest to 3-4 hours at the gym for 5 days per week.

10/7/2008 2:07:25 PM

you may not be eating enough....

you certainly do need more rest.

you need to be patient.... people claim you can burn a lb per day... the most i ever got to was about 1 lb in 3 days and i was

1. Eating 4 meals per day each with 6oz meat servings, a large salad with barely any dressing on it and either whole grain wheat thins or 2 slices of double fiber bread...
2. running 8 miles on tues thurs and sat while doing 3 miles in addition to an upper body workout on monday wed and fri...
3. i was making sure i got 8 hours of sleep per night


I always weighed myself just before i began lifting, ate at the same time every day and drank tons and tons of water to make sure i wasn't just dropping water weight...

10/7/2008 2:15:02 PM

Quote :

"you may not be eating enough...."

That's the one fucking thing I hate about losing weight. If you don't eat enough, your body just converts everything into fat.

10/7/2008 2:24:48 PM

^^
Also, I wouldnt work out without a hear rate monitor. Working out is 90% mental, and being able to look at your rate and realize that you are slacking ass will help motivate you by knowing that you're not pushing yourself. "Muscle Confusion" too is a way to slim down by constantly throwing new workouts in every other 2 weeks. When I first cut down I did P90x and lost around 40 lbs (was always pretty athletic @ 6'4 265), now I am putting muscle back on and trying to keep my workout challenging.

As far as lifting, I set 1 min 15 second intervals between sets (usually 10 8 8 6). Doing this keeps the workouts quicker, effective, and with the mixture of quick reps and increasing weight, you get the best of both worlds in adding muscle and toning. I also reccomend freedomfly.net for the best workouts for strength training

[Edited on October 7, 2008 at 2:29 PM. Reason : ^^]

10/7/2008 2:29:14 PM

Thanks for the advice. I've heard different things about muscle confusion and P90x, but I'll give it a try now. Excellent.

10/7/2008 2:34:55 PM

1 hr of cardio this morning and some kinesis resistance exercises and about to go do more cardio.

Can't do much as I just had back surgery, so I'm trying to strengthen those back core muscles again.

10/7/2008 2:38:10 PM

I'm going for a jog here in a bit. I'm frustrated with myself because I a few years ago I went from 240 down to 170, and now I tend to fluctuate between 190 and 200. I've gotten back down to 180 but quickly gone back up to 190.

Quote :

"it's not excess skin; it's fat. Just keep dieting until the skin tightens up."

I've met with 3 different doctors/ nutritionists about this issue and been told in each case that I would need a tummy tuck/ other type of plastic surgery to get rid of the unsightly excess skin

10/7/2008 2:38:20 PM

That sucks dude. Did you lose your weight from exercise or were you emaciated?

10/7/2008 2:46:54 PM

^ exercise and eating more sensibly... but also stress (which is not a good way to lose weight). Also, I only did cardio and no weight lifting, sit ups, push ups, or other things that would've toned me better

10/7/2008 2:49:41 PM

wow porcha that is an amazing transfer, seriously you must be extremely proud of yourself.


I have always been overweight and have had some sort of weight problem. I'm usually 230ish although in college I was up to 250 and there was one time I stepped on the scales and it tipped at 275, I couldn't believe it.

Last summer I decided to change everything, and I mean everything. I started out slow, one thing at a time, so that I wouldn't burn myself out, but now I'm at a good rate


I was about 235 when I started running at the gym, I was gunning for 3mi runs 3x/week. Now I'm not a runner at all so I had to work my way up from 18min miles to getting under 10 minute miles. My fastest time now is 8min30sec for 1 mile on a treadmill. I usually just go to gold's gym to do all my exercise, I like it there, and I enjoy the social atmosphere over running by myself outside (except on really nice days)

I dropped down to 220 fairly easily, my body responded well and in only a couple of weeks (maybe like 4?). I mean, I was going from eating whatever the hell I wanted, as much as I could stuff in my face, and then sitting and watching TV. I started running, and my appetite actually went down, which was great. I still ate the same foods, but I was getting full a lot quicker, so I didn't have to eat as much.

They have a body fat % calculator at golds and I asked a guy if I could use it, and we ended up talking about my weight and my workout and I ended up signing up with him to do personal training. His name is Mike Solomon and he's at Golds Pleasant Valley. I've been weight training with him for 2 months now and I can physically see how different I am now compared to before I started exercising. He's a great trainer, former football player at FSU, and a really smart and nice guy, I totally recommend him to anybody who wants a good trainer. I am a complete beginner when it comes to lifting weights, so I didn't know the right ways to take care of myself, but he also works with a lot of big guys to make them even stronger, so I'm certain he can meet a variety of training goals.


So after about a month of just running, I started lifting weights. That whole appetite loss thing went COMPLETELY out the window. I started getting real hungry after my workouts, and I was putting weight back on. In my first month with him, I actually gained 4 pounds, lol, going from 225 to 229. So that's when I had to come up with another plan. I had to make a decision to cut out the bad foods and not eat things that aren't good for me.

Let me tell you, i've been addicted to food since as far back as I can remember. When I was 12, I was downing super sized double quarter pounder cheese meals at McD's and if I won free food on the monopoly thing, I'd go back and eat that. It was bad. I looked like that fat kid pic on the internet in the tshirt that says "I fuck on the first date" lol.

It's been tough, but I'm getting through it (not without giving in every now and then) but I bring my food to work now instead of going out to lunch, and it's usually combos of a half a sandwich, granola bar, apple, yogurt, carrots, and a small baggie of cheez its or cereal of some kind. I space things out throughout the day, so I never really sit down and eat everything, I try to give myself an hour or two, then I go munch on somethingn, then go back to work. I also try to drink at least 40oz of water while at work everyday (2 bottles).

Dinner I try to do similar eating habits, but sometimes I get that craving for tasty, and I end up going out to eat. That doesn't help, but I'm good about making sure this is only about once a week now rather than EVERY night like it used to be. Damn it was bad.


I also switched up my running program at the recommendation of my trainer. Since I'm focusing on burning fat more, he suggested that I try interval training rather than extended running, so now I run for a minute, walk for a minute, and back and forth. I also jump on other machines like the bike or elliptical. He said that will keep me in a state where my body wants to burn more fat than if I were to just run my heart out for 30min. It'll put me where I need to be.

So now I do running program 3x/week
I do weight training 2x/week
and I watch my diet by eating smaller and healthier
I also weigh myself once each day in the mornings and record the weight on a piece of graph paper

I started out at 229.5lbs about 2-3 weeks ago, and this morning I was 223, so that means I'm probably losing 2-3lbs per week, which is fine by me I have a lot of excess fat and this is still sort of in the beginning so my rate will be higher. My goal is to get to 190lbs. I imagine as I get towards the end of things, my rate will probably be around 1-2lbs per week. It's also interesting to see how much you can vary in weight daily. For me 3-4 pounds is not uncommon. I can also pick the days that I gained the most weight from the previous day, and tell you what I had for dinner the night before (a dozen mini corn dogs = +0.5lbs, Mexican Dinner = 3lbs) yeah so I know not to eat that stuff, but gosh its sooo goood!!


here's a couple pics at my fatter moments this year, I'm on the right




and here's some recent pics, about 15lbs lost. Not an overwhelming change, but noticeable for sure

10/7/2008 2:49:50 PM

That's awesome, bro! A couple of people have told me that I look like I've lost a lot of weight, so maybe I have. I have considered that I am replacing the fat with muscle at an abnormal rate*, but I'll probably just eat more and sleep more.




* I've been quoted that non-supplementary muscle gain should only be about half a pound per week.

10/7/2008 2:54:37 PM

If you can't lift weights, one of the proven most effective ways to tone is either:

1) yoga - using your own weight it is prob one of the most hardest things I have ever done. For instance Amani Toomer, who is one of NY Giants leading receivers, doesnt touch weights at all and soley does yoga. I knocked on it and vowed to never do it, but doing it a couple times resulted in me sweating my ass off

2) Kenpo, Muay Thai or various MMA- One of the fastest ways to get your hear rate up and get a true cardio workout is through this. Supprisngly you burn almost as much calories doing this as when running (chart below) and its fun. If you hit on a bag, the calories burned goes even higher and also builds confidence. My girlfriend loves doing these workouts too so its not singled to only men.

http://www.dietbites.com/Pyramid-Diet/calories-burned-kenpo.html

[Edited on October 7, 2008 at 3:34 PM. Reason : kenpo]

10/7/2008 3:34:05 PM

Chest/Back today! my fav!

tried some new exercises today and they completely tore me up, i hope i feel it tomorrow, rest day anyways

3x10x185 flat bench
1x5x205 flat bench
1x3x225 flat bench
1x1.5x245 flat bench failure
3x10x175 decline bench
3x10x(2x60 dumbells) incline bench...i prefer dumbells on incline so i dont hit myself in the fucking chin anymore

15 min leg exercise break

tried this new back exercise using 60lbs for the single arm row, 60lbs for the pullover and 2x35lbs for the seated row...check it out, did 4x3 total super sets...annihilation
vid here: http://www.youtube.com/watch?v=knpcLNRkreA

15 min leg exercise break

tried this new chest exercise using 2x25lbs for the flies and 2x55lbs for the press...could only manage 8 on the final set for press....but you go:
3xSuper Sets
10 Declining Push ups, 2 second count per motion
immediately into 10 dumbbell flies
immediately into 10 dumbbell presses

15 min leg exercise break

3x10x160 Lat Pulldowns
3x10x205 Machine Flies
3x10x180 Seated Row
3x10x30(each) Crossover Flies

20 min abs

Quote :

"How tall are you, porcha?"

6'1"

Quote :

"Porcha, Why did you keep a sandshark?"

Good question, I don't eat fish to begin with but my dad has employees who love to eat our fish we catch so we basically keep everything we bring up(so long as it's legal) That was just 1 of our 2 full stringers we caught this weekend and I also had ~15lb AJ that was full of parasites of course. But yea, those sharks aren't supposed to be good eating since they piss through their skin and are a bitch to fillet. If I had it my way, i'd rather preserve the ecology and continue to eat mor chikin

Quote :

"it's not excess skin; it's fat. Just keep dieting until the skin tightens up."

I sure hope so, plastic surgery is not and never will be an option for me, will def continue to diet til I drop below 10% body fat...but I've been fat for like 10yrs, so I dunno if the skin will actually shrink back...I can see it happening for people who have sudden gains then losses aka pregnant women.

Quote :

"The L5S1 nerve is overated"

I shall never wish the same pain inflicted on my worst enemy. I've lost complete reflex in my achilles down my right leg and now that I'm pain free, there is a major difference in muscle size between my two legs

[Edited on October 7, 2008 at 3:50 PM. Reason : quote]

10/7/2008 3:42:04 PM

5 sets of squats.
3 sets hamstring curls
4 sets step ups.
4 sets stiff legged good mornings.
3 sets leg lifts.
Held scorpion a bit.

10/7/2008 4:41:31 PM

Quote :

"I've met with 3 different doctors/ nutritionists about this issue and been told in each case that I would need a tummy tuck/ other type of plastic surgery to get rid of the unsightly excess skin "

who would have guessed that a cosmetic surgeon would suggest that you need cosmetic surgery?

If you don't have stretch marks, then your skin is perfectly capable of drawing back up. It is possible for a person to gain so much weight that they have excess empty fat cells that formed and are now just taking up space, but after a year or so even they will die off. Also keep in mind that you are talking about packing on probably a 100 extra pounds before this happens.

Here's a quick test: pinch a large section of the skin on the top of your forearm and pull it out. notice how thin the pinch should be - only a few millimeters thick. Now try doing the same thing on the loose skin around your gut. If the skin you pinch around your gut is any thicker than than the skin on your forearm, then what you are pinching beyond the first 3-4 millimeters is fat.

10/7/2008 4:56:23 PM

^ The real question is:

HOW THE FUCK DO YOU GET RID OF IT?

Lol.

Also, I did back and bi-ceps today. Will run 6 miles later on tonight.

10/7/2008 5:04:45 PM

diet and exercise. If you wanted to get sadistic with it, you could always resort to topical weight loss drugs and oxidative phosphorylation uncouplers.

10/7/2008 5:10:24 PM

Quote :

"who would have guessed that a cosmetic surgeon would suggest that you need cosmetic surgery?"

Who said anything about cosmetic surgeons? I saw MEDICAL DOCTORS and NUTRITIONISTS. I have never been to a cosmetic surgeon.

Have you never seen TV shows where really obese people lose tons of weight and then have massive amounts of loose skin that will never go away?

Think about it... I was around 230- 240 for at least 5-10 years... that's a LONG time for skin to get stretched out beyond repair. Why do you feel that you are such an authority on this when I'm the one actually experiencing it?

10/7/2008 5:16:24 PM

walked a mile to work

walked a mile back

walked half a mile to dinner

walked half a mile back

ran 3 miles, ended up at work, checked tomorrow's schedule and hung out for 5 minutes or so

ran a mile back to the gym

4x10 dumbell chest press

4x10 fly machine

1x10 dips

10/7/2008 5:19:30 PM

Quote :

"financially I don't think I can support 4 eggs/day"

Eggs are a very very very cheap source of protein.

Also, if you are really trying to get that target weight, you could cut some of those carbs out, like a banana/bread snack or the cookie banana . And how does 3 servings of peas = 40 carbs? Not trying to bash, just trying to help out. Then again I don't think I should talk, because I'm a skinny minny right now. I should be lucky to push 170 at my weigh in on Thursday

[Edited on October 7, 2008 at 6:31 PM. Reason : stuff]

10/7/2008 6:22:58 PM

Did a bunch of chest and tricep lifts...can't really remember what.

10/7/2008 6:30:51 PM

Quote :

"Eggs are a very very very cheap source of protein. Also, if you are really trying to get that target weight, you could cut some of those carbs out, like a banana/bread snack or the cookie banana"

if I cut those carbs out, what should I fill it with? protein/fat? I'm guessing nuts?

how many calories should be eaten with in a "small meal"?

and the peas i bought said 4oz = serving, with 18g carbs, 9g sugar and 9g fiber, so 3x18=54 and the remainder coming from the chicken breast

should i be concerned with the cholesterol in eggs? If I start eating 3-4 eggs for breakfast I'm already above my 100% cholesterol RDV or am i eating/exercising well enough to negate any negative effects a high cholesterol diet may come with. I'm already over the limit with all the chicken/protein shakes I ingest. How much protein should I be taking throughout the day? From what I hear it sounds like 1g per 1lb so I try to take around 200/day. I'm really not concerned anymore with the weight loss, it appears my skin won't shrink back to accommodate the weight loss so I'd like to try to fill in these flabby parts with muscle.

10/7/2008 9:16:15 PM

I would sub it w/ a protein/fat or a better carb. i love dried fruit, so I might eat some dried fruit (not getting carried away w/ it) and some nuts (good nuts, pecans, almonds, etc not peanuts).

I have maybe 10 minutes for a snack if I'm lucky so I eat fruit and nut bars like Lara, Kind or something like that only contains fruit and nuts. No fillers, preservatives, HFCS, added sugar, soy, etc.

Other snacks, again time, I might eat a protein bar. Not some crazy MEGA Gainer One Million junk but something w/ a good quality protein and not a ton of calories and sugar. Vitamin Shoppe had ISS Wafers on sale for like $10 a box so I picked up some boxes and I eat one. They aren't going to kill you but they make a good snack + I like supporting an NC based company.

I wouldn't fret over cholesterol. Its debatable but eggs are a complete food full of vitamins and minearls like choline and good cholesterol. If you are worried, eat eggs for two weeks and then sub something else for breakfast. I'm a healthy individual who is not eating junk and other shit that has bad cholesterol so I'm not worried about it. If I was eating eggs w/ a pound of bacon and eating trans fats and cake all day there might be a problem.



[Edited on October 7, 2008 at 9:46 PM. Reason : More Info]

[Edited on October 7, 2008 at 9:47 PM. Reason : More. Ignore spelling. Its bed time]

10/7/2008 9:40:57 PM

Quote :

"I was around 230- 240 for at least 5-10 years... that's a LONG time for skin to get stretched out beyond repair. Why do you feel that you are such an authority on this when I'm the one actually experiencing it?"

I've gone from 320 to 240 in the course of a year without any problems whatsoever. Bodybuilders like Lee Priest throw on ridiculous amounts of fat and then shed it all off for competitions twice a year, and they have no problems getting paper thin skin tight against their abdomens. What makes this such a complicated concept for you to understand?

10/7/2008 10:22:36 PM

Bodybuilders actually don't put on *rediculous* amounts of fat. Bulking cycles are typically less than a year long (avg. 6-8 months) and cutting usually lasts ~ 20 weeks (but varies from one bodybuilder to the next). The top pros compete 1-2 times a year which means they don't have enough time to put on a great deal of fat. Its also important to note that many (or most) of the top competitive bodybuilders use a variety of anabolic steroids to put on lean muscle, not fat during bulking cycles. I'm not suggesting that they don't put on some fat, but you might be overstating it just a bit. Now, if they were to lose all their muscle mass, their skin would look the same as anyone else who dropped from 300 to 200lbs-- stretched and flimsy with loss of elasticity.

It is absolutely true that skin can be stretched beyond the body's natural ability to repair. If you don't believe that to be true, look at how many women still bear stretch marks decades after pregnancies. Plastic surgery may be the only alternative for some people to get rid of loose skin depending on what their ultimate cosmetic goal is.

10/8/2008 1:27:53 AM