For page 82

Nice work Sam.

I am working out also but more as something to do after work in New Bern and maintaining without getting a beer belly.

[Edited on September 18, 2010 at 12:54 PM. Reason : .]

9/18/2010 12:52:09 PM

^ Why did you post my old pic? :\

[Edited on September 18, 2010 at 10:58 PM. Reason : but thanks ]

9/18/2010 10:58:02 PM

summer is over kids

9/18/2010 11:47:24 PM

that's the whole point a before and after to show all your hard work.

9/19/2010 12:27:42 AM

i think she posted even newer ones than that

9/19/2010 1:10:47 AM

^2 yeah those are both my "old" pics now

9/19/2010 10:13:35 AM

My friend's boot camp (a fitness class, not military) went to do the Camp Butner obstacle course yesterday. Aaron and I tagged along because we thought it would be some fun prep for the mud run next weekend. It was awesome. The only one that gave me trouble was the Dirty Name, which is like this

and you have to pull yourself up to stand on the first one, then jump up and pull yourself over the top one. I got on the lower one just fine but it took me a while to work up the balls to jump to the top one. But I made it on the first try after I finally went for it. I think I was the only female who actually went for the top one.

I am incredibly sore and have some awkward looking bruises today, but in a great way. Now I really wish you could do obstacle courses without having to know someone who can get you on to one. Next time I get a chance I'll definitely be jumping on it.

[Edited on September 19, 2010 at 2:06 PM. Reason : plus it's a fun test of how fit you actually are in real applications]

9/19/2010 2:04:31 PM

Quote :

"I just started kickboxing at a Muay Thai gym and GOOD LORD is it kicking my booty."

enjoy - i've found muay thai to be one of the toughest workouts i've ever done, but it's given me awesome results. and it's hella fun, especially if the gym has a ring to spar in

9/19/2010 2:08:18 PM

Well, the summer is pretty much over, so here's my "after" picture. Didn't really gain any muscle, I don't think. I think I've dropped about 5-8 lbs, though, so I'm a little leaner.

9/20/2010 2:35:42 AM

OHHHHHHHHHHHHHHHHHHHHHHHHH YEAHHHHHHHHHHHHHHHHHHHHHHHH

9/20/2010 2:08:34 PM

theDuke looking a little Jason Kidd-like.

9/20/2010 4:28:54 PM

its that kool aid!

9/20/2010 5:07:38 PM

Joie's latest entry



[Edited on September 21, 2010 at 1:34 PM. Reason : stomach perfection, imo]

9/21/2010 1:33:59 PM

Nice, gg!

so yesterday, I ran a personal best length of 9.396 miles

3 back to back 5k's

weighed in afterwards at 188.8 (haven't seen this side of 190 in 7 yrs!) stoked!

down from 218 when this thing started

9/22/2010 10:03:03 AM

AWESOME H8R

i'm sure you're looking hawt

9/22/2010 10:08:07 AM

hahaha, thank you

i ran shirtless for the first time in my running career yesterday, also, and didn't feel uncomfortable

9/22/2010 10:14:03 AM

congrats H8R - I never run with my shirt off so kudos on that.

9/22/2010 10:41:10 AM

Thanks, Kirk!

feels great! getting easier too



i have a question: what do i do about cramps during a long run?

i seem to develope shin splints and calf cramps around the 8 mile mark

what can i do to fight these?

9/22/2010 10:51:03 AM

Don't run if they continue to hurt. The best thing you can do is recover between long runs. I had the same problem and was wanting to run more than I should so I took a few days off until everyone was healed then slowly picked up the pace.

9/22/2010 11:00:32 AM

gg H8R!!!!

9/22/2010 12:55:40 PM

Quote :

"i ran shirtless for the first time in my running career yesterday, also, and didn't feel uncomfortable"

ohhhhh youre in my club now!!!

9/22/2010 8:06:01 PM

Hahahahahahaa

9/22/2010 8:20:05 PM

Great job, H8R. Enjoy running shirtless. I'm jealous. They won't let me do that.

My weight/body composition has remained the same as always ... so not much beach body progress for me. But I just had my biometric screening and figured I'd share the results here. Not sure where else it would go.

Blood Pressure: 100/60
Total Cholesterol: 190
HDL Cholesterol: 93
LDL Cholesterol: 79
Total Cholesterol/HDL Ratio: 2.0
Triglycerides: 45
Fasting Glucose: 70 mg/dL

Not bad. Would to get LDL a smidge lower, but I'm satisfied overall. It's hard to cut out shellfish.

9/23/2010 1:52:14 PM

man, your glucose is on the low side. Do you deal with hypoglycemia? Light headed ever? Pass out?

9/23/2010 3:11:37 PM

That was after fasting for 14 hours. But yeah, I get lightheaded and cranky if I go longer than 4 hours without a snack of sorts. And by cranky, I mean out-of-body experience, turn into a monster, rip-your-head-off cranky. I used to faint about once a month before I eliminated refined sugars from my diet and started eating five small meals a day. And I have always fainted after donating blood.

[Edited on September 23, 2010 at 3:40 PM. Reason : .]

9/23/2010 3:19:07 PM

Thanks b00, i gots some sugar for ya

9/24/2010 8:43:40 AM

iheartsugar

9/24/2010 10:19:28 AM

i know i am dehydrated but HELLOOOOO 138. it has been a while.

9/25/2010 7:27:31 AM

also. ignore the names but this is a picture that cody's sister's boyfriend's brother (ahahahah) posted on his brother's wall.




obviously josh (k's boyfriend) is a bodybuilder type and he doesn't agree with this at all. lol.

9/25/2010 7:32:51 AM

not a bikini update, but I just realized something

this was last Christmas



this was from this weekend

9/27/2010 9:01:15 AM

LOOKIN' GOOD!

9/27/2010 9:07:26 AM

Did measurements again this past Friday. Dropped from 182 on July 15th to 176 on September 24th. After a few body fat measurements we determined that I had gained about 3 pounds of lean muscle and lost about 9 pounds of fat for a net of ~6 pounds.

I probably eat less than 100 grams of protein a day and yet I've noticeably bulked up and gained some muscle. I just grew up typically not eating a lot of meat or dairy. I've been trying to work on getting more protein but apparently I'm getting enough if I'm gaining lean muscle. My friend is eating twice what I'm getting in terms of protein just to maintain his lean muscle.

9/27/2010 9:17:49 AM

looking awesome sam

9/27/2010 9:28:59 AM

thanks!

9/27/2010 9:54:35 AM

^ I noticed how good you looked in that facebook picture too

9/27/2010 2:08:15 PM

down another half inch on my waist and a half inch on my hips.

9/27/2010 4:06:44 PM

gg!!

9/27/2010 4:19:35 PM

Sam you look great!

My hips stayed the same but my butt and thighs have gone down a lot in size/inches.

I went running in the rain today and had one of the best runs. I felt great after.

9/27/2010 5:06:13 PM

Quote :

"butt"

Quote :

"down a lot in size"

=

9/27/2010 8:09:38 PM

^Keep your head up, areas that lose fat the quickest also gain it back the quickest. So she can run down to a healthy/fit weight or goal and be skinny. Then the butt will come back looking better than ever!

9/27/2010 8:40:55 PM

skinny arming itt

samwise

9/27/2010 8:58:20 PM

Quote :

"^Keep your head up, areas that lose fat the quickest also gain it back the quickest. So she can run down to a healthy/fit weight or goal and be skinny. Then the butt will come back looking better than ever!"

sweeeeet! thanks friend

9/28/2010 11:51:11 AM

ive come to the conclusion that i would have to fast for 40 days to lose size in my ass.

9/28/2010 11:58:46 AM

fast for 40 days and you wont be STRUTTIN THAT ASS

9/28/2010 12:58:35 PM

OMG! WHY WOULD YOU DO THAT, JOIE??!!

9/28/2010 1:22:08 PM

For all intents and purposes, fasting will not give you the desired results...

Watch your macros, keeping either a 50/30/20 ratio or a 40/40/20 ratio with protein/ carbs and fat, while moderately lifting wieghts 3 to 5 times per week and you will look and feel phenominal in 6 - 12 weeks (depending on what you're starting with)

True story.

[Edited on September 28, 2010 at 1:27 PM. Reason : days per week]

9/28/2010 1:25:40 PM

I usually go with 10% carbs/ 35% protein/ 55% fat

but that's just me




for real though:
I aim for 1.5g protein per lb LBM
carbs less than 100 (never more than 150)
and the rest is fat

% typically mean jack shit

[Edited on September 28, 2010 at 3:20 PM. Reason : ]

9/28/2010 3:19:31 PM

im 90% carbs

9/28/2010 6:17:54 PM

Yeah I eat carbs like no other. Just to repost:

Did measurements again this past Friday. Dropped from 182 on July 15th to 176 on September 24th. After a few body fat measurements we determined that I had gained about 3 pounds of lean muscle and lost about 9 pounds of fat for a net of ~6 pounds.

I probably eat less than 100 grams of protein a day and yet I've noticeably bulked up and gained some muscle. I just grew up typically not eating a lot of meat or dairy. I've been trying to work on getting more protein but apparently I'm getting enough if I'm gaining lean muscle. My friend is eating twice what I'm getting in terms of protein just to maintain his lean muscle.

So I'm not against eating protein but it's just rarely in my diet. I do protein shakes when I go to the gym but other than that I doubt I'm getting more than 100 in a day on average and yet still gaining muscle and getting stronger. I guess it all just depends on the person. I just eat a shit ton of carbs. haha.

9/28/2010 8:27:27 PM

I dont look at anything but calories. I should see what the protein total is at the end of a normal day.

I killed 1k calories worth of ice cream already today.

9/28/2010 8:30:48 PM