Here is my 'entry' and progress from Insanity and weight lifting and a half marathon thrown in the middle:



The top row is May 03, 2010 and the bottom is June 30, 2010.

[Edited on July 1, 2010 at 11:06 AM. Reason : BIGGAR]

7/1/2010 11:05:24 AM

gg Aaron! I can def see the difference! Look at dem baby shorts.

I'll post what I did today in a bit. Packman, that exercise you suggested wore me out!!!

7/1/2010 11:31:34 AM

ran a mile on the elliptical 7-8 minutes

3x10x15 right, 3x10x15 left single arm swings I added a squat each swing(alternating arms, this got my heart pumping like whoa)
3x8x50 clean and press (soooo hard after doing the arm swings, I started with 60 had to change that up twice)
3x10x80 dead lift
3x10x40 squats and curls
3x8x55 chest press (I had to grunt scream the last set I was so exhausted)

I STRUGGLED through this whole work out. Sweat was pouring off me. I LOVED IT!

7/1/2010 12:18:31 PM

abs this morning:
bicycles: 3x30
leg raises: 3x20
reverse crunch/knees to chest: 3x25

cardio and upper body after work tonight!

7/1/2010 12:39:58 PM

The DOMS I've gotten this week from lifting is the worst I've had since I started lifting years ago. I knew to expect it somewhat on a cyclic ketogenic diet, but I don't ever remember it being this severe. I'm starting to worry some, because I had an intense leg workout yesterday and I haven't even felt the full effects from that yet.

7/1/2010 1:54:23 PM

getting older sucks

7/1/2010 2:26:51 PM

I got really bad DOMS last week after doing squats and lunges in the same workout. My legs are weak as hell right now.

A little sore today from doing an upper body workout Tuesday evening (hang cleans, push presses, dumbbell bench presses, curls) and swimming yesterday evening, but nothing too bad. I just wish I could have gotten more sleep last night.

7/1/2010 2:36:21 PM

ugh im feeling really discouraged. when i left houston yesterday my weight & measuremets were about the same from when i started a month ago. in that time i've lost about an inch on my waist & like 2 lbs... i feel like ive been working hard and am basically in the same spot i was when i started

how the fuck do i get rid of this faaaat! i know you cant target fat loss i need to lose it all over but what can i do to take it to the next level?

i will say, i had a rough day yesterday... woke up at 6am, took an 8 hour flight to hawaii and as soon as i got to my bfs place i unpacked & did my insanty work out. im proud of that.

im also about to do my next workout before lunch (im 6hours behind you people). we are going to hike diamond head when he gets off work & do hot yoga in the morning. we also bought healthy groceries & won't eat out much.

just feeling really discouraged with my lack of progress

7/1/2010 2:38:48 PM

There's really no other solution besides working out more and eating healthier.

7/1/2010 2:44:20 PM

Quote :

"I got really bad DOMS last week after doing squats and lunges in the same workout. "

I went overboard and did squats, front squats, lunges, leg extensions, leg curls, hyperextensions, reverse hypers, and seated calf raises all in one workout. I was tempted to stop after doing quads and save hamstrings for today, but for some reason I decided I'd rather keep doing and save today for cardio.

I can already tell that I'm going to struggle to stay on the treadmill for an hour tonight. My legs still feel like jello.

7/1/2010 2:44:29 PM

^^^
The definition of insanity is doing the same thing over and over and expecting a different a result


obviously you need to change something

7/1/2010 2:46:07 PM

Quote :

"how the fuck do i get rid of this faaaat! i know you cant target fat loss i need to lose it all over but what can i do to take it to the next level?"

I've found that cross training gets me the best overall results.... constantly doing different things. Keeps your body guessing.

Three days a week I do my fitness bootcamp (never a repeat workout), I throw in a long ride and a short ride, two runs a week (at least one) and a few swims a week.

7/1/2010 2:47:54 PM

i guess i am unsure of what to change

ive been tracking my calories & the entire month on june i had 3 beers total. i could have eaten better maybe 10 meals total. the only beverage i drink is water and sometimes coffee

i get 8-9 hours of sleep per night, plus i take naps as needed. i get less than 5-6 hours maybe 4 times a month.

i should probably just eat & drink like normal & increase my activity. im already working out every day and sometimes twice a day. i vary my workouts...

maybe i'll give interval training another try

7/1/2010 2:50:55 PM

How many calories are you eating? I like HIIT for fat loss. And try lifting weights.

7/1/2010 2:52:03 PM

I would suggest increasing the intensity of your activities.

How much are you benching and squatting right now? You are lifting heavy weights, right?

7/1/2010 2:55:44 PM

if you looked back over the past month, you could tell me the EXACT calories you had on each day and the breakdown of carbs, protein, and fat?

Also, STOP working out everyday (take at least 1 day completely off to relax)

one of the biggest mistakes people make is working out TOO much when they are already in a deficit

7/1/2010 3:06:05 PM

Quote :

"one of the biggest mistakes people make is working out TOO much when they are already in a deficit"

*raises hand*

7/1/2010 3:06:50 PM

im eating about 1600 calories per day (burning around 300-400 during excrcise)

on days i cycle, i burn ab 1500 extra calories and eat about 1000 more

as far as intensity... my heart rate is in the 170s during the hardest parts & doesn't get below 150 unless im doing push ups or something

i am not doing weights (but i am familiar with the speech on that). i was going to start incorporating that after i finish insanity. i've been doing insanity & training for a tri & riding on the weekends so i didnt have extra time for weights

7/1/2010 3:10:10 PM

Finally getting into more lifting/weight training in addition to running. My friend has had a personal trainer since Feburary and has lost 30 pounds going from like 28% body fat to 12%. He's pretty much changed his entire diet and workout routine. He's talked about this guy so much over the past few months that i decided to sign up with him.

He's a Professional all natural body builder and absolutely wears you out each session. I'm going two times a week and moving to three times a week soon. I haven't been able to motivate myself to do everything i want to so it really helps to have a set schedule and direct guidance in regard to working out/dieting.

Anyway he's really awesome and instructs at a Sports center in Charlotte. They offer an introductory rate of 21 30 minute sessions for $200. Yeah that's less than $10 a session which is incredibly cheap.

If anyones in the Charlotte area and wants to take advantage of this PM me because i get 5 free sessions for each referal.

I'll post some pics soon as well as my work out schedule.

7/1/2010 3:13:00 PM

wow, they're practically whoring themselves out

7/1/2010 3:15:09 PM

Personal trainers can be great as long as you get the right one. If they have you balancing on one foot on a bosu ball while holding a 1lb weight, go find another trainer.

7/1/2010 3:16:36 PM

^^^^ Ok. I was about to post that you need to not only do Insanity as your work out.

Skwinkle and I are on our last 3 days of Insanity and (most) of the entire time we've been doing the program we also have been lifting and running, etc.

The results I've gotten (albeit small results since I didn't have much to lose to begin with) have been from a combination of Insanity and weight lifting. I've been trying to gain mass but even with eating 3500 calories a day and trying to keep my macros to 55%/21%/24% carbs/fat/protein I still haven't really made any mass gains. I'm going to start incorporating olympic lifts into my program today.

[Edited on July 1, 2010 at 3:17 PM. Reason : carats]

7/1/2010 3:16:38 PM

packman i just saw your post

yes i can tell you exact everything for the entire month of june

i'll try to take one day off per week.

how can i be sure if i am taking in too few calories? i could easily eat more but dont want to overeat my calories either!

7/1/2010 3:19:09 PM

^^that's probably because of insanity

as soon as you're done, it will probably be easier for you to gain weight


I'd stick with 4 days of heavy lifting + 15-20 min low intensity cardio after (incline walking)

keep calories about 250 above maintenance and you should be golden

(this is assuming you're patient and prefer to gain mass with minimal fat gain)

Wolfy
1600 was probably far too low for the amount of exercise you WERE doing...you shouldn't have been trying to lose with while training for a tri anyway

Now that it's over, see how your body reacts to 1600 over a week before changing anything...and think about what your weekly exercise schedule is going to look like (I'd suggest 2-3 days of weights)

Anyway, gotta go train real life people...PM me if you have any specific questions and I'll see if I can help more

[Edited on July 1, 2010 at 3:24 PM. Reason : ]

7/1/2010 3:21:08 PM

Quote :

"I would suggest increasing the intensity of your activities. How much are you benching and squatting right now? You are lifting heavy weights, right?"

that is not the answer to weight loss. Diet is the most effective way to lose weight. increasing the intensity of exercise usually encourages people to increase their caloric intake if they are not strictly monitoring their diet. The end result is that they don't actually lose weight.

7/1/2010 3:23:49 PM

That's possible, however that wasn't the case for me.

7/1/2010 3:25:24 PM

It's a process that takes time. I gained bodyfat over long period of time eating badly, smoking, drinking, etc. You can't expect years of gaining to go away super fast. It takes time and dedication.

7/1/2010 3:27:10 PM

dieting certainly is a lot easier than exercise. more people would much rather starve themselves than pick up a dumbbell.

7/1/2010 3:28:24 PM

Quote :

"dieting certainly is a lot easier than exercise. more people would much rather starve themselves than pick up a dumbbell."

Think that's the opposite for me. I grew up pretty active always hiking/biking/running etc and i've just stuck to biking and running and hiking all the time. I'm generally pretty active but I want to lose about 10% body fat and i'm going to have to work on my diet to do it. So the diet is the hard part for me. It's mainly just cutting out the beer and getting more protein.

V yeah me too.

[Edited on July 1, 2010 at 3:37 PM. Reason : s]

7/1/2010 3:36:31 PM

I'd rather endure two hours of grueling exercise every day than watch what I eat.

7/1/2010 3:36:34 PM

getting into the habit of eating too much and exercising to compensate is a good way to get fat as you get older


unless you plan on ALWAYS keeping up that activity level

I'd much rather have a nice balance (with a slight focus on nutrition for health purposes)

7/1/2010 3:58:02 PM

Been awhile since I visited this thread, but noticed this question...

Quote :

"i do have a question. at what point is blood pressure too low? i mean i know all about hypertension, but hypotension not so much quite yet. i took a spin class this morning. kicked my ass. took my blood pressure..... 86/58 this is after exercise. wtf? "

I didn't see an answer posted Joie and not sure if you found it, but the short answer is no blood pressure is too low as long as you aren't symptomatic. This means no lightheadedness, dizziness, passing out, heart palpitations etc. Could also be that you could have been a little hypovolemic due to dehydration, but there has to be pretty big fluid losses without consequent fluid intake to get hypotensive from dehydration. Also how did you measure your BP? More times than not the device being used is just not calibrated right or there is some kind of user error (ie cuff not tight enough).

7/1/2010 4:51:48 PM

I've gained 4 lbs this past week in Puerto Rico... I'm having serious protein & workout cravings, it's pretty ridiculous. I'm finally back at a hotel, so I'll lift tonight and tomorrow morning before I fly out. I'm gonna try and do two-a-days all next week before I go to Europe. I hate vacation aha.

7/1/2010 4:55:26 PM

^hehe, im going to bbone this weekend with a photographer whose known for his awesome homemade wine and taking us out to dinner! i am super excited but a little scared of my waistline

7/1/2010 5:06:23 PM

Correct me if I am wrong but you dont want to have too much of a calorie deficit day after day or your body will react accordingly and start trying to store anything it can as fat because basically you are starving yourself so anytime you do have a bad meal it is all going to fat in preperation for the next few days of starvation.

7/1/2010 5:09:32 PM

I read this page and had to check that I was reading the most recent one

because this

Quote :

"Personal trainers can be great as long as you get the right one. If they have you balancing on one foot on a bosu ball while holding a 1lb weight, go find another trainer."

and this

Quote :

"dieting certainly is a lot easier than exercise. more people would much rather starve themselves than pick up a dumbbell."

we previously posted almost word for word

7/1/2010 5:23:20 PM

i need to go to the gym but do not want. motivate me!

7/1/2010 5:48:48 PM

don't rely on other people for motivation. find the motivation within yourself and then your goals will be easy to reach

/cheesy motivational crap

7/1/2010 5:50:11 PM

^That's really the whole difference between people who are fat and people who aren't.

^^ You're fat. Go to the gym.

[Edited on July 1, 2010 at 6:06 PM. Reason : of course I don't mean that, I'm just trying to motivate you]

7/1/2010 5:51:15 PM

Quote :

"Correct me if I am wrong but you dont want to have too much of a calorie deficit day after day or your body will react accordingly and start trying to store anything it can as fat because basically you are starving yourself so anytime you do have a bad meal it is all going to fat in preperation for the next few days of starvation."

define "too much" of a deficit

it's a little more complicated than that...as long as you're in a moderate (500ish below maintenance) deficit you should be fine. There are special circumstance. For instance, I don't let ANY of my clients go below 1200 calories. If their maintenance minus 500 is less than that, than they either are stuck being patient and losing fat more slowly OR they can make up the difference with cardio.

7/1/2010 6:46:34 PM

Zone diet Old Fashioned Chicken pot "pie"

1 1/2 c chicken breast cut into 1 in cubes
1 1/2 c chopped onions
10 oz frozen mixed vegetables
2 c condensed Cream of Chicken Soup
1/2 tsp dried sage
1/2 tsp dried thyme
2 1/2 tsp olive oil
kosher salt and pepper to taste
8 Devonshire Grain Melba Toasts

Preheat oven to 425*F
Combine chicken, onions, veggies, soup, spices, oil and dash of salt and pepper
Pour mixture into baking dish
Bake for 45 minutes or until cooked through
Serve on top of melba toasts (I crumbled mine up and made a crust while baking)

7/1/2010 7:02:32 PM

i went to strike today even though i was pretty hungover

and my calories are on POINT (which is hard to do for me hungover-i tend to overeat a bit :-/)

however my macros are all over the place.

tomorrow i leave for boone.
i plan on running the whole time im there and really try to watch what i eat.....
we'll see how this goes

[Edited on July 1, 2010 at 8:09 PM. Reason : ke]

7/1/2010 8:08:50 PM

don't pull that hangover shit next Friday

you won't last

7/1/2010 8:11:41 PM

I ran to the gym today and worked out my biceps, shoulders and back.

Joie and I are going to bust out legs tomorrow before we head to the mountains. So far I'm feeling pretty good about my progress.

[Edited on July 1, 2010 at 8:20 PM. Reason : k]

7/1/2010 8:19:55 PM

I would maybe like a workout buddy to help keep me accountable.

Does anyone go to Gold's at North Hills?

7/1/2010 8:29:48 PM

Quote :

"don't pull that hangover shit next Friday you won't last "

lol.
don't worry.

cardio when im hungover is somewhat bearable.
lifting weights?
not so much!

7/1/2010 9:06:36 PM

Quote :

"Does anyone go to Gold's at North Hills?"

i go to the gold's off glenwood but I've been tempted to go to north hills, it looks like a nice facility as you drive by on 440. IIRC my membership allows me to use any Gold's

7/1/2010 9:10:33 PM

porcha, let me know if you want to hit up the North Hills Golds sometime. I've been wanting to check that place out. I go to the one in Cary, and it's kind of a dump by Golds standards.

7/1/2010 9:24:07 PM

Every time I've driven by there it's been buzzing with dbags

7/1/2010 9:43:13 PM

^^My fiance and I alternate between North Hills and Six Forks. NH is pretty nice. Nice basketball courts and all the weights are upstairs.

7/1/2010 9:59:22 PM