Armageddon MUD General Discussion Board

Non-Armageddon Discussion => Non-Armageddon Discussion => Topic started by: MeTekillot on January 31, 2017, 11:55:03 PM

Title: Fitness
Post by: MeTekillot on January 31, 2017, 11:55:03 PM
Noticable improvements in strength bring a unique satisfaction.
Title: Re: Fitness
Post by: Hauwke on February 01, 2017, 12:41:24 AM
The last 6 months or so I have working in an office furniture store.
Them work muscles are ridiculous after this, I can lift and carry about 50kg now, whereas before I could barely carry 20kg or so.
Title: Re: Fitness
Post by: Synthesis on February 01, 2017, 01:58:58 AM
Any strength gains within the first 6 weeks or so are pretty much due to neuromuscular adaptation.

The bad thing is that you can lose those particular gains within 3 or 4 weeks of inactivity.
Title: Re: Fitness
Post by: Hauwke on February 01, 2017, 02:23:18 AM
Thats pretty neat to know.
Title: Re: Fitness
Post by: Raptor_Dan on February 01, 2017, 07:32:18 AM
That is pretty neat to know.

Synthesis, is this the kind of neuromuscular adaptation that can be achieved through strong mental focus? A few years ago, I learned that your fingers becoming pruney and wrinkled from water wasn't from the water itself, but some neurological response I didn't quite fully understand. So I spent several weeks training myself to make my fingers pruney on command. It took a while, but I achieved it, and after showing off for a couple days, decided I milked it for all it's worth...

Can I do that with that particular muscular response, too?
Title: Re: Fitness
Post by: Esadal on February 01, 2017, 04:07:47 PM
That is pretty neat to know.

Synthesis, is this the kind of neuromuscular adaptation that can be achieved through strong mental focus? A few years ago, I learned that your fingers becoming pruney and wrinkled from water wasn't from the water itself, but some neurological response I didn't quite fully understand. So I spent several weeks training myself to make my fingers pruney on command. It took a while, but I achieved it, and after showing off for a couple days, decided I milked it for all it's worth...

Can I do that with that particular muscular response, too?

Can..  You still do this?  It would be really cool to see a video of this happening.
Title: Re: Fitness
Post by: Synthesis on February 01, 2017, 04:21:33 PM
That is pretty neat to know.

Synthesis, is this the kind of neuromuscular adaptation that can be achieved through strong mental focus? A few years ago, I learned that your fingers becoming pruney and wrinkled from water wasn't from the water itself, but some neurological response I didn't quite fully understand. So I spent several weeks training myself to make my fingers pruney on command. It took a while, but I achieved it, and after showing off for a couple days, decided I milked it for all it's worth...

Can I do that with that particular muscular response, too?

Nah.  Muscle motor units are really pretty lazy.  They don't recruit and activate additional muscle fibers unless you force them to via repeated near-maximal efforts.  It would be super-awesome if you could just sit around and think strong thoughts, but that isn't how it works.

That being said...research surrounding fitness and nutrition is pretty weak, because the financial incentive to cash in NOW seems to be greater than the curiosity incentive to get it right...so...everyone's going to have a pet theory supported with flimsy data at best, for the foreseeable future.  (Including myself.  I bought and read through the NSCA CPT textbook, and...the principles seem to be loosely data-supported, but the fundamental questions of WHY? are still open.  I mean...as far as I know, science still can't explain why delayed-onset muscle soreness happens...like...that seems like such a simple thing, but no.)
Title: Re: Fitness
Post by: MeTekillot on February 01, 2017, 08:42:32 PM
I've gained mass. Close to hitting the noob gains ceiling and am pressing against that.
Title: Re: Fitness
Post by: boog on February 01, 2017, 09:46:01 PM
I'm still pretty envious of people who don't have to work hard to maintain their frame. Because I work out almost every single day and my gains and transformations are so small.

Oh well. I lost a couple pounds. I guess that's something.
Title: Re: Fitness
Post by: MeTekillot on February 01, 2017, 10:14:57 PM
I have to eat and eat and eat and smoke weed on top of it to be hungry enough to eat enough to gain weight to match my exercise. Recent problems with headaches when my blood pressure gets too high have been making working out a lot harder. My nudes are fire tho
Title: Re: Fitness
Post by: RogueGunslinger on February 02, 2017, 02:40:07 AM
Does working out a lot when younger help you keep in shape when older?
Title: Re: Fitness
Post by: Hauwke on February 02, 2017, 02:46:38 AM
Educated guess would be yes.
Reason being easier to keep fit if you already are.
Title: Re: Fitness
Post by: solera on February 02, 2017, 03:18:30 AM
Aerobic exercise I'd say maybe. After years of long distance, I can still pick up jogging quite easily, especially if I've shed a bit of weight at work. Stiff as a board though, and as stretchy as a length of No 8 wire in a frost.
I understood though,  that muscle development from strength training turns to fat which is quite a handicap if you want to return to working order in old age? Have I got any of that right?
Title: Re: Fitness
Post by: Hauwke on February 02, 2017, 03:35:05 AM
To expand on my comment:

Im not a gym junky or anything, in fact ive never ever even worked out in a gym, just one of those super lucky individuals who dont get fat easy but do gain muscle easy apparently.

Im probably talking out my ass here but it would make sense to my brain that muscle memory could play into the fitness one can have when they age. A super buff guy will have a lot of muscle just itching to turn to fat, but a moderately muscled guy could probably pull it off in the sense that because his body is used to working out and thus burning calories and losing fat, it may be easier for his body to continue doing just that long past the muscle dude whose body would be better suited to bulking up instead of slimming down.

I never claim to be a smart man, but im far from stupid and this sort of makes sense in my head so maybe it makes sense to others too?
Title: Re: Fitness
Post by: Synthesis on February 02, 2017, 11:34:27 AM
Muscle doesn't "turn into" fat, except in the sense that as the muscle atrophies, the protein comprising the muscle fibers is broken down and returns to circulation, where it's metabolized either to burn energy or stored as general body fat, but that doesn't happen locally (i.e. the muscle doesn't -literally- turn into fat -in place-).

You lose muscle cross-sectional area as it atrophies due to lack of use, AND you gain body fat as your calorie intake rises above your calorie expenditure.

There's a false-correlational element to the idea that "people who were fit when they were younger get fit easier when they're older."  That is, people who were fit when they were younger are more likely to be genetically predisposed to being "fit" in general, which means that when they're older, they're still genetically predisposed to being fit, or at least having it easier when it comes to becoming fit again.  It has nothing to do with their actual fitness levels when they were younger.  If they happened to be complete slugs in their 20s, but had the genetic material to be superstar athletes, when they start working out in their 30s and 40s, they're going to figure out real quick that they had that potential.

By the same token, if you've always found fitness difficult to maintain, it probably will always be difficult for you.  Personally, I put about 10 hours a week (lifting and running) just to perform at 'meh.'

You don't maintain things like muscle cross-sectional area, motor unit-fiber recruitment, and mitochondrial density for very long after you stop working out.  Fortunately, research has shown that you really only need to work the muscle about once a week in order to simply maintain strength.  Not sure about mitochondrial density for endurance, though.

One thing, though...if you are just starting to lift, run, or whatever...you're going to be HELLA SORE for 24-72 hours after the first few times you do it.  Science can't really explain this (delayed-onset muscle soreness) yet, but it kind of stops happening after a few weeks.  Don't be discouraged by it.  You aren't broken.  Your physical body is just lazy as hell and tries to avoid doing work at all costs, because evolutionarily it's adapted to famine, not overabundance.
Title: Re: Fitness
Post by: boog on February 02, 2017, 03:16:55 PM
I used to be super athletic. Then I had knee surgery. Then I was diagnosed as having fibromyalgia. Building any kinda muscle mass takes forrrrever.

I might not look it, but I can probably kick most people's ass at the Y. Also, being able to leg press more than beefy dudes has always made me giggle.
Title: Re: Fitness
Post by: Hauwke on February 02, 2017, 06:20:58 PM
I used to be super athletic. Then I had knee surgery. Then I was diagnosed as having fibromyalgia. Building any kinda muscle mass takes forrrrever.

I might not look it, but I can probably kick most people's ass at the Y. Also, being able to leg press more than beefy dudes has always made me giggle.
I read that first bit in a Skyrim nord voice.
Title: Re: Fitness
Post by: MeTekillot on February 02, 2017, 06:55:38 PM
I have pretty strong legs, too. I try not to pay too much attention to other people at the gym, but I feel a little bit superior every time I see a guy with three times my biceps doing less plates on the leg press or squat rack. I also almost broke myself in half doing squats the other day and the back pain didn't hit until the next day, but I'm ok!
Title: Re: Fitness
Post by: boog on February 02, 2017, 08:46:59 PM
I should squat more. I should focus more on muscular endurance. But I don't.

I think my butt's grown an inch, though. Like. Out. I should keep going.
Title: Re: Fitness
Post by: MeTekillot on February 02, 2017, 09:46:05 PM
My ass is callipygian
Title: Re: Fitness
Post by: boog on February 02, 2017, 10:14:43 PM
I think a lot of mine has to do with my stride. I'm almost pigeon toed sometimes if I'm hurrying. It's ridiculous. I have to consciously try to point my toes at outward angles just to walk right.

I'm getting there. It's just remembering to use my ass instead of my thighs when I'm walking and lunging and squatting. My thighs are damn sexy, though.
Title: Re: Fitness
Post by: MeTekillot on February 02, 2017, 10:48:20 PM
Use your heels when you do squats or any other leg exercise, don't use your toes on the upward push if you're wanting to work on your butt. Calf raises notwithstanding.
Title: Re: Fitness
Post by: boog on February 03, 2017, 07:17:07 AM
I do! I swear.
Title: Re: Fitness
Post by: MeTekillot on February 13, 2017, 07:55:44 PM
I'm at 175 lbs of what seems to mostly be muscle since my gratuitous mirror posing hasn't revealed any pockets of fat. I'm going for 190-200, or whatever I end up at when I have Brad Pitt's body from Fight Club.
Title: Re: Fitness
Post by: boog on February 13, 2017, 09:33:09 PM
I bumped up ten pounds on my abductions.

I have so little core strength. No matter what I do. Halp.

I do like doing Russian twists though.
Title: Re: Fitness
Post by: Lizzie on February 13, 2017, 09:59:25 PM
6 months away from the gym and a summer that was WAY too humid for regular bike-riding or walking outdoors, combined with the exit from menopause into post-menopause a year ago, caused me to lose muscle mass and gain a little weight. Total gain is 6 pounds in the past 18 months.  The doctor says that's actually pretty good, since it's common for women to gain between 10-20 pounds in their first post-menopausal year. I'm low in vitamin D - also common for winter months in New England, and my cholesterol is just slightly north of the acceptable range, for the first time ever in my life (it's always been well within a normal acceptable range). Glucose is spot on and so is my TSH and free T-this that and the other thing and everything else your blood can possibly tell a lab.

SO...

I have to eat fewer carbs, and exercise more again. I can do that, my co-worker (who is like an adopted daughter) and I have been doing a mini workout each morning that we open the store together. Ten minutes HIIT, including squats, jump-squats, walking lunges, jogging in place, and pseudo-push-ups (tilted up by turning a hand-held shopping basket upside down on the floor and holding our hands on the edges of our basket).

And then we spend the next 2 hours climbing up and down ladders to stock the shelves before the store opens.

The carb thing's going to be difficult. I work in a store that sells candy by the piece, and those Wurther's Originals are just THERE - calling my name. I also love bread, and pasta. Thankfully I only have to cut down, not eliminate. But it'll still be difficult.
Title: Re: Fitness
Post by: Riev on February 14, 2017, 09:43:59 AM
The carbs are the worst for me, though I certainly have an addiction to sugar.

I actually take 10,000 IU of Vitamin D (like my body can even absorb it) because of aforementioned New England Winters. With triglycerides off the charts from all the fat and carbs, and a 'normal' blood sugar level that's more where I'd like my WEIGHT to be, I have to make changes.

However, at the same time, I can't afford all my bills unless I continue with grad school just so that the student loans go away for a while.
Title: Re: Fitness
Post by: Hauwke on February 15, 2017, 05:28:05 PM
Hey MeTekillot, if you want huge forearms, start lifting in front of you. Like work lifting rather than Gym lifting, it might help with the goal you have.
Title: Re: Fitness
Post by: MeTekillot on February 16, 2017, 12:23:55 AM
I jerk off a lot, does that help?
Title: Re: Fitness
Post by: Hauwke on February 16, 2017, 01:49:02 AM
I suppose it depends on the weight range you have dude
Title: Re: Fitness
Post by: Synthesis on February 16, 2017, 01:57:19 AM
Hey MeTekillot, if you want huge forearms, start lifting in front of you. Like work lifting rather than Gym lifting, it might help with the goal you have.

How, exactly, is that going to cause forearm muscular hypertrophy?

Generally speaking, the farther you lift something away from your anterior-posterior center of gravity, the only additional musculature you'll be engaging is your posterior chain (especially your back), and the resulting mechanical disadvantage will mean you can't lift as much weight, which would tend to reduce the hypertrophic response relative to a regular lift.

The muscles of your forearm follow the same rules for hypertrophy as any other muscle group.  If you want to specifically train them, do a full range of motion in flexion, extension, adduction, and abduction...and pronation/supination, if you've got gym equipment that can do it.  Do 5x5 or 8-6-4-6-8 or whatever set/rep combo works for you, and do it to failure.  That's...pretty much it.  It's not rocket science.

(I do 5x5 if I have a spotter or I'm on a machine where dropping the weight doesn't matter, and 8-6-4-6-8, sometimes 8-6-4-4-?-? otherwise, because I feel like I'm much less likely to have sudden "oh shit, having a bad day" moments with the higher-rep pyramid.)
Title: Re: Fitness
Post by: Hauwke on February 16, 2017, 04:51:28 AM
Dude all I know is that my forearms are fucking ripped from working in a furniture store lifting all the things in front of me.
Title: Re: Fitness
Post by: MeTekillot on March 04, 2017, 08:45:28 PM
Weight gains are more consistent if I work out then rest the entire next day and night while maintaining high caloric intake instead of exercising every day with the caloric intake.

I'm almost to average intermediate weight lifter levels on my bench press, which is where I'm really the weakest. My chest is weak compared to the average, but my arms, back, core, and legs are stronger than average.
Title: Re: Fitness
Post by: boog on March 05, 2017, 12:52:28 AM
I've lost 10 pounds. My arms are sleek. Honestly, my core is my weakest part. Let's trade, met.
Title: Re: Fitness
Post by: Melkor on March 07, 2017, 10:42:12 AM
Consistency is key when trying to change your body. You look like what you do. Unfortunately, if you have a desk-job, you will look like you have a desk-job; that is, unless you spend a good portion of your free-time doing other things.

For instance, I spend all of my free-time eating around 4k-5k calories worth of food per day, gardening, hunting, arming, and reading... That being said, I've worked in construction and manual labor my whole life, so I am a lean 200lbs at 6'2" height.

My brother is similarly built, though he has an administrative job... He also goes to the gym for 3 hours 6 days per week.

You look like what you do.
Title: Re: Fitness
Post by: boog on March 07, 2017, 11:04:13 AM
Hahahahaha.
Title: Re: Fitness
Post by: Melkor on March 07, 2017, 11:37:51 AM
What.
Title: Re: Fitness
Post by: Is Friday on March 07, 2017, 01:05:01 PM
Since my chiropractor visit I've been steadily getting back into shape. The desk job is killing me, though. It's annoying to go from a job where working out 3 hours a day was the norm to having to struggle to find motivation and time in a 70 hour work week. Most of the time even when I do feel motivated to do it, it's late at night.

I'm probably going to have to go on a 1 week a month drinking plan or something.

I'm back to averaging 200-400 pullups a week at least. I'm hoping to get my max set back to 20 by May and 23+ by later this year. Max score in our fitness test for deadhang pullups increased to 23 from 20. Ugh.
Title: Re: Fitness
Post by: Delirium on March 07, 2017, 01:55:24 PM
Cutting out alcohol and waaaayyyyyy back on simple carbs/sugars led to an over 30lb drop of weight in 3.5 months.

Basically I went back to my normal weight from having gained almost 40 pounds in the last year and change.

Diet works. Working out is good too, but you really are what you eat.
Title: Re: Fitness
Post by: Hot_Dancer on March 10, 2017, 03:31:44 PM
Ooo a fitness thread. I fell off kinda hard but have been making some recent progress getting back into the gym.

Main change has been pretty much waking up at 6am instead of 9ish-whenthefuckever-am. Kind of sets the mood of the day for me... Granted, over-sleeping is a known depression signal.

Oh - forearm tip. Forearms are among your most durable muscles. You can (and should) work them nearly every day if you want growth. They require very little rest.
Title: Re: Fitness
Post by: boog on March 10, 2017, 05:14:12 PM
I laugh because I work out probably more than most of you and it doesn't seem to do much for me.

Though, um, my butt got a little bigger. And my arms are kinda defined. But...
Title: Re: Fitness
Post by: MeTekillot on March 10, 2017, 10:14:50 PM
What does your regimen look like?
Title: Re: Fitness
Post by: boog on March 10, 2017, 10:22:07 PM
HITT 2-3x week for ~45 minutes.
Weight lifting every other day, usually in burn out clusters of chest/tricep, back/bicep, legs, for 35-40 minutes.

Walking or extra cardio for at LEAST 30 minutes every day (usually about an hour!), compounded on top of the other stuff I do, like, uh, chasing kids so they don't get mowed down in parking lots.

I'm waiting for Yam to come in and chide meeeee.

I work out too much. But the fact of the matter is is that if I don't, I won't and it'll become a bad habit. With the fibro, I have to keep moving. It's basically the only way to keep myself distracted from the worst of the pain.
Title: Re: Fitness
Post by: MeTekillot on March 10, 2017, 10:30:55 PM
Don't you know brah? Cardio kills gains
Title: Re: Fitness
Post by: boog on March 10, 2017, 10:41:40 PM
I'm trying to lose weight. :x
Title: Re: Fitness
Post by: MeTekillot on March 11, 2017, 12:28:05 AM
Diet is important but you prolly know that. I count calories to make sure I'm eating enough, I budget around getting the max amount of calories for dollar spent even if it's not the HEALTHIEST thing.
Title: Re: Fitness
Post by: solera on March 11, 2017, 04:11:40 AM
Apart from not buying biscuits on my weekly/ fortnightly visit to the supermarket, I find it impossible to diet. I have to rely on working hard, though I know I should be doing a bit of running too. And stretching. My aerobics are so so, and my agility is V poor. I need to lose 10 kg. I will lose 5 next month.
Title: Re: Fitness
Post by: boog on March 11, 2017, 08:52:34 AM
Diet is important but you prolly know that. I count calories to make sure I'm eating enough, I budget around getting the max amount of calories for dollar spent even if it's not the HEALTHIEST thing.

Yeah. I was basically starving myself because I was getting maybe ~800 kcals per day. I'm feeling a little bit better at 1500, since I burn 2000 (usually more like 2300) per day.

It's just hard to force myself to eat that much. :/
Title: Re: Fitness
Post by: MeTekillot on March 11, 2017, 12:37:21 PM
Dieting is easy in itself, but buying healthy food and cooking it every night/spending $8 on a salad at McFatties is what's hard. Cooking every night can be a pain in the ass, especially if you work, especially especially if you work AND school.
Title: Re: Fitness
Post by: Fathi on March 11, 2017, 08:24:10 PM
I've found the easiest way to ensure I eat healthy-ish is to just straight up not give myself any other option and find healthy stuff that caters to my laziness. If all I have in the house is salad-making stuff and lean meat and oatmeal and eggs, then when I get hungry, by god, I'll have to eat that stuff. I am a very lazy person even when my arthritis isn't flaring up, so making myself food at home is usually a game of "food of least resistance." So I just make sure that food of least resistance is veggies.

Stuff I do to make sure I don't feel like garbage:

1. Always have some stupid easy stovetop/microwave fallback options for days you just can't bring yourself to give a fuck about cooking. People who plan their lives like those days won't happen are LIARS. This stuff doesn't have to be nutritionally perfect wonderfoods that satisfy your macronutrient split. Just make it Not Garbage.

2. Don't stress if you eat stuff that's bad. Just make up for it by eating better the next day.

3. Drink less booze, if you're working on weight loss.

4. Peanut butter is your friend, if you're working on weight gain.

At the moment my dietary goals are health/illness related rather than weight loss/gain related, but I honestly think that the best thing any person can do when trying to stick to any diet is to make sure all the lazy "can't be bothered to cook" foods in the house are decent food rather than processed crap.

My lazy can't-be-fucked meals these days are greek salads, packet curry with frozen veggies, and oatmeal. None of those meals takes more than 10 minutes to make and has more than 4 ingredients.

As a person who's struggling to adjust to life with a chronic illness, I have a lot of mealtimes where I just don't have the energy to cook myself something healthy and good. I cannot overstate how AMAZING I feel now that my shitty low energy snack foods are veggies and proteins rather than french fries and frozen burritos and takeout. It's honestly made just as much of a difference to my health as my actual meds.

And all it really took was admitting to myself "some days you're not gonna have it in you to cook good stuff, so just make sure your lazy foods are less shit for you."

Idk Metek, maybe that helps. I definitely empathise with how tough it can be to cook good stuff for yourself when you're at 0 energy.
Title: Re: Fitness
Post by: Cind on March 12, 2017, 01:52:00 AM
I like yoga, but I kind of fell off that wagon a while ago. I was also supposed to do some tai chi. I'll get on that.

I've been losing two pounds a week for five weeks and I actually do feel slightly better. Last week was a bust because we made a bad going-out decision and then we celebrated someone's birthday. Back on the wagon we go.

I have been eating a lot of bananas, oranges, tangerines and apples for longer than that but I'm trying to cut down (they were a LOT of my diet) because the doctor said they turn into sugar in your body (I'm not even close to a candidate for diabetes but I am still chubby-chubbs.)
Title: Re: Fitness
Post by: solera on March 12, 2017, 05:32:10 AM
I don't know about restricting fruit. Yes they do contain sugars, but they are real, raw food with fiber and "real" vitamins etc. It just "feels"  wrong to me.
Title: Re: Fitness
Post by: Synthesis on March 20, 2017, 12:38:31 PM
Currently doing a 6-day rotation:

Day 1:  2 mile run, chest, back abs
Day 2:  2 mile run, arms
Day 3:  6 mile run
Day 4:  2 mile run, chest, back abs
Day 5:  2 mile run, arms
Day 6:  2 mile run, LEG DAY
Day 7:  rest

I don't fuss much about my diet.  There's a saying in bodybuilding..."You can be lean, strong, or natural, but you can only pick two."
Title: Re: Fitness
Post by: boog on March 20, 2017, 12:54:50 PM
Oh, running.

Nope.
Title: Re: Fitness
Post by: Hot_Dancer on March 20, 2017, 06:43:46 PM
Got the road bike some new grip tape and a new seat. Struggled mightily to finish ten miles - didn't even take the 'Option' route with the brutal hills.

Shamefur display.
Title: Re: Fitness
Post by: chrisdcoulombe on March 21, 2017, 02:12:47 AM
I did p90x and followed the dietary restrictions, not the plan exactly and lost 76lbs last summer.    I did about  2 weeks of just cardio before that to get my body used to working out.  If you are over weight than weight loss is fast and easy.   If you are looking for gains thats another story.  I don't think there is a get fit quick scheme though. You have to put in the work and continue it to stay fit.
Title: Re: Fitness
Post by: boog on March 21, 2017, 10:27:57 AM
Sometimes, it's a little more complicated than that.

I'm going back to low carb and restricted sugar. Nothing else has really worked for me. Even with an increase in exercise/reps/weights, I've actually gained weight by doing less cals and more carbs/sugar than when I did low carbs/low sugar/less exercise.

But, I also have PCOS, soooooooooooooooo.
Title: Re: Fitness
Post by: MeTekillot on March 21, 2017, 11:30:10 AM
Been neglecting fitness the last few weeks but I'm going to get a nearby gym membership once I settle in.
Title: Re: Fitness
Post by: Malken on March 21, 2017, 11:32:52 AM
I bought this thing a few weeks ago:

(https://images-na.ssl-images-amazon.com/images/I/51osE1VC3WL._SL1000_.jpg)

Best thing ever for lazy people like me - I put it under my computer desk and I easily do 2-3 hours a day just by playing games/doing homework/reading books.
Title: Re: Fitness
Post by: MeTekillot on March 21, 2017, 02:56:42 PM
Rather not be gross and sweaty at my desk.
Title: Re: Fitness
Post by: Malken on March 21, 2017, 03:43:31 PM
Rather not be gross and sweaty at my desk.

There's this thing called a fan that prevents it, unless you're biking 50 mph for 2+ hours :)

I wish it wasn't so heavy, though, or else I'd totally bring it at my university work desk.
Title: Re: Fitness
Post by: Hot_Dancer on March 25, 2017, 06:39:43 PM
Got my two primary workouts in this week, not the full routine though.

Legs twice, back and shoulders. Had very good lifts -was scared to do back/shoulders because I've been waking up at night now and then with the outside of an arm numb/down to two outside fingers. Weird tennis elbow style shit that I've been dealing with a few years now. Back lifts involve pulls/very hard on elbows.

Might knock out chest and triceps in the morning for a 'close enough' to full rotation score.
Title: Re: Fitness
Post by: boog on March 25, 2017, 07:04:48 PM
I only got a small back/bicep workout and a regular chest/tricep session in this week. I can tell, too.

But, the week before, I corked my fucked up right shoulder doing some lat exercises that I overextended upon. I have a rotator cuff issue that my doctor said she'd prescribe PT for that she, um, never did. Other than that, she said she could just put me on prednisone for it and I, uh, politely declined. No thanks.

I need to get back to lifting. Walking for a couple hours every morning doesn't give quite the same satisfaction as a 30 minute weight lifting session to me.
Title: Re: Fitness
Post by: boog on April 11, 2017, 08:36:38 PM
I'm steadily going down, which is great! I think I'm another 5 down from the last time I posted.

But I figured I'd take a glance over IIFYM (because those fuckers are so god damn ripped) and wow, do I not get enough protein for the weights I'm lifting. Or, um. Well. Anything else. I'm about 20g off on fats, 60-80 off on carbs, and the same for protein. And I ... need to get about 400-600 more calories per day. But that's hard because my birth control makes me not want to eat and I -tried- eating more today to meet my macro and caloric goals and all I got was super bloated.

Guess I better start making some chicken breast crust pizzas or something.
Title: Re: Fitness
Post by: Synthesis on April 12, 2017, 03:03:21 AM
Was feeling good yesterday, so I put what was previously my lifetime 1-rep max on the bench press, just to see if I could hit it again.

Knocked out 5 reps.

Then another 3.

I'm within striking distance of benching a weight that for my entire life, I've thought was probably just out of my range.  Not only benching it, but doing it for reps.  The only mildly annoying thing is that...the saying holds true.  Staying natural and keeping your metabolism anabolic unavoidably means you get a little fatter in the process.
Title: Re: Fitness
Post by: Is Friday on April 12, 2017, 11:01:52 AM
For strength training and overall fitness I perform best when I'm at 12-15% body fat, yeah. When I'm below 12 I'm just fast, heh.
Title: Re: Fitness
Post by: Pale Horse on April 12, 2017, 02:30:51 PM
Since getting off of Active Duty, I'd pretty much let myself go as far as exercise goes.

In the last couple months, however, I've rediscovered the joys of working out.  I'm not up to par with what I used to be while having mandatory PT three to four times out of the week, but I'm breaking 50 push-ups per minute and working at bringing my sit-ups back up to that.  My running is still pretty awful, but I'm slowly working it back up to be under 12 minutes for a mile and a half.  I've never been the best of runners, so my goal as a civilian so to break my all-time best score while in the active military (11 minutes for a mile and a half).  So long as I can maintain 50 push-ups/sit-ups in under a minute, I'll just maintain that and really focus on my run.

Since starting up running again, I haven't really dropped a lot of pounds (thankfully, most of it's still muscle), but I went from a 37 inch waist to a 34 in the last 4 weeks.  I'm pushing to drop another 2 inches which should set me up pretty nicely for longer running sessions.  I hate feeling like I jiggle while I run.
Title: Re: Fitness
Post by: boog on April 12, 2017, 02:33:08 PM
I fucking hate running. I'd rather just do 15-20 minutes of HIIT.
Title: Re: Fitness
Post by: Pale Horse on April 12, 2017, 02:48:10 PM
I fucking hate running. I'd rather just do 15-20 minutes of HIIT.

I despise running.  But I'm able to trick my brain and emotions by reminding myself that no one's forcing me to do this and I can run at my own pace.  "Run for fun," in other words, and not the military definition of "fun."  It hasn't brought me back up to how well I did before being discharged, but I work out far harder than I would if I still kept the attitude of having to do it.

I'm still in my state National Guard, however.  Must maintain the same fitness standards as active duty.  I just don't have to constantly be under pressure to score above 95, if you're not scoring above 95 your a lazy scrub what's your excuse maggot becauseIdon'tcarewhatitisitstinksandyou'reafailurefornotgettingit!!!!!

Passing the test above 75 is acceptable.  You only go for the higher scores of 90 for personal growth and if you really want to look good for when a position opens up for promotion.
Title: Re: Fitness
Post by: boog on April 12, 2017, 09:15:06 PM
You also don't have boobs to strap in.

I can't really afford a $100 sports bra scientifically proven to minimize bounce. I have to like, triple wrap these puppies if I wanna not have them flopping everywhere. Plus, they weigh you down, man!

I'll just stick to like, the elliptical. And dancing. And walking. You can run extra for me. ;) <3
Title: Re: Fitness
Post by: boog on April 13, 2017, 04:06:41 PM
"At 6pm on Tuesdays and Thursdays, I run a bootcamp class. I'm gonna see you there, right?"
"Umm. Maybe."

I think I'll try it next week. I don't know how I feel about the only male personal trainer at the Y telling me to get to his class. Is it lacking participants? Has he observed me in the weight room kicking ass the last few months and wanted me to join up? Was he bored? Was he flexing for the young kid he was training at the time and telling him to step it up because the young lady (lol yeah right, me) at the cable machine was going harder than he was?

Yeah. Next week. I'm gonna swim with the kids tonight.
Title: Re: Fitness
Post by: Cind on April 18, 2017, 04:23:50 AM
110 pounds would be slightly underweight for me according to my BMI. I don't see personally how there's one type of BMI when you have men, women with no breasts and women with naturally huge knockers and butts.

I was able to fit comfortably into a tavern wench outfit to go to the renaissance fair. That thing was hard for me to fit into the last two years. I didn't really lose that much, about 14 pounds in three months. I blame part of that on the fact that my mom loves eating at this one restaurant but refuses to go alone, and there's not really any healthy options there. I kind of slacked off on the last month, for reasons I don't really recall right now. I think I was overestimating how much I needed to have; I have this abstract fear of not eating as much as I need to function. I wish I could stand treadmills; give me a real path to follow and I could walk it all day. Right now I just do 30 minute walks almost every day with the dog.
Title: Re: Fitness
Post by: boog on April 18, 2017, 09:57:44 AM
I didn't try so hard at the gym today. I have a sunburn searing my back from yard work (it never fails -- every fucking year I forget ONCE to oil up that upper part on my back while I'm wearing a tanktop and bang), and my cycle's approaching, so I'm bloated and unhappy and my fibromyalgia is flaring up like a mother.
Title: Re: Fitness
Post by: Hauwke on April 18, 2017, 08:53:37 PM
My mum had that I think. They took everything out and it appears to be fixed.
Title: Re: Fitness
Post by: Synthesis on April 18, 2017, 09:56:57 PM
My mum had that I think. They took everything out and it appears to be fixed.

Took everything out? To fix fibromyalgia?  What, did she get a lobotomy?

My guess is you're thinking of uterine fibroids--totally not the same thing.
Title: Re: Fitness
Post by: boog on April 18, 2017, 10:06:23 PM
I'm dying of laughter. Oh my god. <3 <3 <3 Nothing against you, H. I'm just tickled.
Title: Re: Fitness
Post by: Pale Horse on April 19, 2017, 03:57:40 PM
I skipped my cardio workout for several days, using the excuses of "it's too cold" "I'm not feeling well," etc, etc.

Today the weather is great and I'm feeling just fine so I told my excuses to shut up.  I put on my running vest and hit the streets.  Intervals of quicker running mixed with a good swift march for about 2 miles then another 2 mile march on an uphill grade back to my house.  Google maps says it was about 4.3 miles, which is just fine by me.  Doing this every other day and I should be able to shrink my waist another few inches.
Title: Re: Fitness
Post by: boog on April 19, 2017, 04:19:06 PM
God, static state cardio is the pits, but I'm gonna run with my eldest son tonight for about 25 minutes upstairs on the little balcony that outlines the gym above at the Y before my weights (while the younger one has swim lessons) because...

Well, okay. Monday. He has soccer every Monday.

This motherfucker kept asking his coach how long they had until they would break. He kept falling all over himself, tripping over literally NOTHING. I can chalk some of that up to inherited clumsiness, but he legitimately asked his coach how much longer was left in the fourth quarter and when the coach said, "fifteen minutes Sol," my son said, "SERIOUSLY?"

I can never, ever remember being winded or miserable to the point of petitioning my coach about limiting the quarter time in soccer, even as a really young kid. I was more concerned about doing well so my dad would shut up on the sidelines.

They just don't make kids like they used to. *fist shake*
Title: Re: Fitness
Post by: RogueGunslinger on April 19, 2017, 05:57:34 PM
I'm easily the least fit I've ever been. Building a respectable beer belly. Spring is here though so maybe I'll shed some fat while hiking and stop munching so much.
Title: Re: Fitness
Post by: Hauwke on April 19, 2017, 08:33:17 PM
Well thats what she kept calling it at least, she had a hysterectomy. It could be that she got confused about it and called it the wrong thing because I never actually googled what it was.
Title: Re: Fitness
Post by: boog on April 20, 2017, 09:36:24 AM
Yeah, that's probably fibroids. Fibromyalgia is an all-over pain, the cause is only hypothesized, and it's basically overactive nerves making you hurt. I get 'flares' where it gets worse around my lady cycle, though. It's ridiculous.

Not to worry. I'm gonna have endometriosis here before I'm 35, which is ... only 6 years ... away almost ... oh fuck...

Um. So, if I want any more kids, I'm gonna have to have them within the next few, because I'll probably have to have a full hysterectomy like 100% of the women on my mom's side of the family.

It's strange what hereditary bullshit you end up inheriting.

That being said -- I actually feel pretty good after running last night with the booba. He cried because I whooped his ass on a few laps and he said I was, "too fast," but we basically did interval training because I'd make him do sprints and then we'd walk a lap. He lasted surprisingly longer than I thought he would.

We're going again tonight, then I'm gonna do some weight lifting. I've been doing this routine: https://www.kagedmuscle.com/blogs/8-week-hardcore-trainer/overview-program
for a week now, and I like it. I have to improvise some stuff, but other than that, I've enjoyed the new exercises I've incorporated into my routine.

I really do need to do some more deadlifts and Olympic stuff like Yam told me to. I just hate how much of a brofest it is in the gym and how I'm always leered at because I'm one of the very few girls who dares go into the weight room who isn't, um, well, already with another girl, heh. (No one bothers this lesbian couple. I find myself in awe of their strength. They both do Crossfit stuff and make me look like a weakling.)
Title: Re: Fitness
Post by: boog on April 30, 2017, 06:57:08 PM
I feel betrayed.

All of my life, fitness experts, people I've looked up to, have said not to bend your knees over your toes while squatting.

I've now learned this is false.

My whole life has been a lie.
Title: Re: Fitness
Post by: Is Friday on April 30, 2017, 06:59:47 PM
I feel betrayed.

All of my life, fitness experts, people I've looked up to, have said not to bend your knees over your toes while squatting.

I've now learned this is false.

My whole life has been a lie.
Depends on body type.
Title: Re: Fitness
Post by: boog on April 30, 2017, 10:25:20 PM
Does it?

I feel like when I'm doing squats and I'm trying not to extend past my toes so I can get a full range of motion that just that -- my range of motion -- is severely limited.

I have a fucked up pelvic tilt, though, and I'm always trying to make sure my form's right. I just always feel hampered when I'm trying to make sure my toes are not obscured by my knees.
Title: Re: Fitness
Post by: Synthesis on May 01, 2017, 01:50:46 PM
I've never heard that.

I can't even imagine how it's possible, unless you're "squatting" on a Smith machine or you have absurdly long feet.
Title: Re: Fitness
Post by: boog on May 01, 2017, 02:02:47 PM
I think it's because they'd rather you sit back more. That's always put me wildly off balance, though, so I thought I was just a mutant or had poor range of motion despite being really flexible for a cushiony built midget.
Title: Re: Fitness
Post by: Marauder Moe on May 02, 2017, 01:48:03 PM
Low carb diet.  Medieval combat workout.  Getting so stronk.
Title: Re: Fitness
Post by: boog on May 02, 2017, 01:58:35 PM
Wahhh. I'm plateauing. I was doing IIFYM and nothing weight wise is coming off. I don't wanna be this weight no matter what those dinks say about not paying attention the the scale.
Title: Re: Fitness
Post by: Melkor on May 02, 2017, 02:07:37 PM
As far as general fitness goes, I see a trend in the thread of "This is how I look, so I will do -this- to fix it" rather than keeping a lifestyle which is conducive to health and fitness, which is the most effective way to maintain health and ideal body-type. Consistency. Lifestyle. Not spurts of activity and diet.

Moe carbs are delicious, and perfectly healthy so long as you burn them.

Staves? Bokkens? S+S?
Title: Re: Fitness
Post by: Marauder Moe on May 02, 2017, 02:26:53 PM
Carbs are delicious and indeed not inherently unhealthy.  However, I like this low-carb (ketogenic) diet because it gets my body accustomed to burning fat for energy instead of carbs/sugar.  Then when I'm running a calorie deficit, instead of my body complaining about low sugar reserves it looks around and sees "Hey, there's fuel everywhere in here!" and I don't experience much discomfort of hunger.  Been at it since November and people are starting to notice.

Sword and shield for now.  Full-speed, unscripted, rattan fighting with around 60 lbs of armor on me.  It's pretty high-intensity.  Full-body effort for 5-10 minutes of sparring, then like half an hour break to catch breath, vent heat, and re-hydrate.  I try to go at least 3 rounds on the field at practice in addition to a slow lesson or two in technique, though lately pain in my arm has held me back.  Also strength training and pell work at home, though not as regularly as I know I should be.  I should also probably be suiting up and then walking laps in the field behind my house to build up endurance and heat tolerance for if I want to fight in a war.
Title: Re: Fitness
Post by: Melkor on May 02, 2017, 02:55:43 PM
Carbs are delicious and indeed not inherently unhealthy.  However, I like this low-carb (ketogenic) diet because it gets my body accustomed to burning fat for energy instead of carbs/sugar.  Then when I'm running a calorie deficit, instead of my body complaining about low sugar reserves it looks around and sees "Hey, there's fuel everywhere in here!" and I don't experience much discomfort of hunger.  Been at it since November and people are starting to notice.

Sword and shield for now.  Full-speed, unscripted, rattan fighting with around 60 lbs of armor on me.  It's pretty high-intensity.  Full-body effort for 5-10 minutes of sparring, then like half an hour break to catch breath, vent heat, and re-hydrate.  I try to go at least 3 rounds on the field at practice in addition to a slow lesson or two in technique, though lately pain in my arm has held me back.  Also strength training and pell work at home, though not as regularly as I know I should be.  I should also probably be suiting up and then walking laps in the field behind my house to build up endurance and heat tolerance for if I want to fight in a war.

Absolutely. Nothing wrong with keto diets. On a work-day, I will have burned through my ~1lb of white rice and whatever accouterments by 10:30am, when I can feel my temperature shoot up almost instantly, and the need to down 3 or 4 bottles of water as my body starts feeding off of fat-stores.  The sugar I consume in my coffees is enough to keep my brain fueled with glucose, so no blood-sugar deficit headaches. I have always had a high-cal diet. in HS i did some intermittent fasting to cut after a year of bulking; I ate every other day, and dropped from 191 to 169 in one month, with all of my lifts holding firm.

I like it, man. If you are adequately armored, I would suggest ditching the rattan and using a 1-2 inch dowel.
I used to train with my brothers, then my room-mate. Now, it's just my girl and myself in our home, and I dont really do the 'friend' thing for anything other than resources and services (not for social interaction). I need someone to fight these days.
Title: Re: Fitness
Post by: Marauder Moe on May 02, 2017, 03:12:17 PM
Rattan is required by the society for safety reasons.  (Rattan can never "break" and create sharp edges, it just separates into fibers.)

My weapon is already heavier than most.  It's a double-edged sword (hah!) in that the weight is conditioning my arm pretty quickly and it scares people when they feel it on their shield, but I'm probably not developing technique as fast because opponents yield to poor blows just due to the mass of it.
Title: Re: Fitness
Post by: Melkor on May 02, 2017, 03:31:15 PM
Not the SCA, right? I fought a few times in SCA meets and they use thick dowels. My only issue with them is their limits on weapon-weights.
Title: Re: Fitness
Post by: Marauder Moe on May 02, 2017, 03:43:09 PM
It is SCA.  Maybe there are kingdoms that loosen the weapon rules, but I'm pretty sure society standard requires rattan or some specific form of plastic I can't remember.  Also, if you shave rattan fully it kinda looks like any other wooden dowel.  Anyway, my sword is like 3.25 lbs, and I think the 1-handed limit is 5 lbs.  I couldn't imagine fighting with a 5 lb weapon unless it was only like 2' long, heh.
Title: Re: Fitness
Post by: Melkor on May 02, 2017, 03:50:43 PM
Yeah. Our 1 handed sword limit was 5lbs as well. It was a 1.25 or 1.5 inch dowel IIRC with an aluminum basket-hilt to protect the hand.

I wanted more weight to really bat people around; with weight limits, it really negates any strength advantage a person has.
Title: Re: Fitness
Post by: Marauder Moe on May 02, 2017, 04:05:37 PM
Hehe.  Well given that there aren't weight classes, maybe that's a good thing.  Smaller fighters are already at a significant disadvantage even with the rules.

Besides, that range is about what real swords weighed.  Even the biggest Scottish claymores were like under 6 lbs.

I would like to get into two-handed sword fighting, though, where you can really leverage some serious force in your strikes.  I had a HEMA fighter show me a bunch of greatsword moves and techniques, some SCA-legal, some not, and it was a lot of fun.  Sadly it requires full coverage gauntlets, which are expensive.
Title: Re: Fitness
Post by: Melkor on May 02, 2017, 04:17:09 PM
...Yeah, because size shouldn't be an advantage in a fight xD.
We should put weights on fast fighters, too. :P

My brothers and I broke a few knuckles and one thumb using bokkens every day. Gauntlets are a good idea lmfao.
Title: Re: Fitness
Post by: Marauder Moe on May 02, 2017, 04:47:25 PM
Well, it's not a fight, it's a sport.
Title: Re: Fitness
Post by: Melkor on May 02, 2017, 04:54:52 PM
Ball-sports have no weight classes. Kendo has no weight-classes. There are a lot of open-weight MMA tournaments. All sports. Weight/strength/size IS and should be an advantage.
Title: Re: Fitness
Post by: Marauder Moe on May 02, 2017, 05:16:17 PM
Ball sports usually have separate men's and women's leagues, which is effectively a weight class.  IIRC, most Kendo competitions are judged, and thus the power behind a blow is less of a factor, if at all.

Anyway, SCA rules are designed entirely for safety, not for leveling the playing field for strength/size.  The fact that they do somewhat even things as a side effect, though, I think is a good thing.  It means more people, more women, for me to spar with and be challenged by.
Title: Re: Fitness
Post by: Melkor on May 02, 2017, 05:34:20 PM
I wouldn't equate mens and women's leagues to weight classes at all, as many other factors come into play.
As far as kendo, no, that is not true at all. If a no tori defensive posture is used, where it is a straight block utilizing one hand on the handle and one on the blade, a strong opponent would be more likely to slip the blade from the supporting-hand and make the strike; this is just one example.

Yeah, I understand safety. That is part of the reason I left the SCA. One time I was scolded for knocking my opponent down by kicking his shield into him. Too many rules and regulations effectively nullifying size and strength advantages. No kicks, no grappling, no bashing. I feel that the armor is good enough to ensure a reasonable amount of physical safety. Being 6'2" and +200lbs, I will never move a light blade as fast as a ~150lb man would, but I could swing a heavy weapon faster than he, and with waaay more force.
Basically penalizes strength in favor of those lacking.
Title: Re: Fitness
Post by: Marauder Moe on May 02, 2017, 05:41:29 PM
There are armored combat leagues where you can do most of that stuff.  Great to watch on Youtube.  I'm pretty sure I'll never be enough of an athlete to play at that level.  Also you're pretty much required to have full plate or else you WILL sustain serious injury.  People get plenty hurt even with it.
Title: Re: Fitness
Post by: Melkor on May 02, 2017, 05:51:57 PM
Something I can look up, for sure. When I did the SCA, I was like 16 or 17, and that wasnt available.
My older brother (mechanic and welder) made some awesome aluminum armor, like lorica segmentata. It worked great for a few fights, but then one time in a team-battle, a downward strike to my left shoulder blew the rivets on the shoulder-plates, and immediately after a second strike hit my arm. Hurt, but I kept fighting one-handed. Those dowel-swords make decent bruises lol.
Title: Re: Fitness
Post by: boog on June 20, 2017, 06:14:23 PM
I'm within 5 lbs of my pre kids weight!

I want to go down another 10 after that, though. :x
Title: Re: Fitness
Post by: MeTekillot on June 20, 2017, 10:44:37 PM
I'm 180 lbs now but haven't been going to the gym.
Title: Re: Fitness
Post by: whitt on June 20, 2017, 11:58:15 PM
I'm within 5 lbs of my pre kids weight!

I want to go down another 10 after that, though. :x

Awesome!  You can do eet!
Title: Re: Fitness
Post by: Marauder Moe on June 24, 2017, 10:12:59 PM
Anyone got any tips for hot weather physical conditioning?  Was fighting in 90 degree weather today and, even afterwards, felt like I was losing the temperature battle and sweating out water faster than I could drink it.
Title: Re: Fitness
Post by: boog on June 24, 2017, 10:19:25 PM
Go outside and often. That's really all I can say.

I've always hated the outdoors. I became a pale white ghost in the 10 years I lived in NC and never went outside. Then, this year, I've been forcing myself outside to garden and chill and it's been nice.

Maybe buy a little kiddie pool you can dunk into if you get too hot while doing yardwork or something?
Title: Re: Fitness
Post by: Melkor on June 24, 2017, 11:19:19 PM
Biggest tip: get used to sweating and being hot. The biggest hurdle is mental. If you just accept you're gonna be perpetually hot as hell and covered in sweat, its not that bad.

2nd biggest tip, live in florida and work outside. :D
Title: Re: Fitness
Post by: Cind on June 25, 2017, 02:16:17 AM
I dropped four more pounds this year, but it feels like they were harder to lose than the fourteen previous. I think its the avocados, but I don't want to give them up. Still pretty heavy, but there's a line between obese and just overweight and I'm a few pounds away from it, like three or four.

My family has a history of high cholesterol and I feel like the avocados will help balance my good and bad fats. Especially since that one time where I was on a mostly fruit diet for a few months didn't seem to change my bad fats much. I am lucky that I don't have high blood pressure. That used to be close to high, I was able to fix that with diet.

If you're struggling with your weight you may be interested in gardening. Its pretty labor intensive and will make you love vegetables. The beans we are growing now are the best beans I've ever tasted.

I'm within 5 lbs of my pre kids weight!

I want to go down another 10 after that, though. :x

Awesome!  You can do eet!
Title: Re: Fitness
Post by: boog on June 25, 2017, 12:33:43 PM
Cindy - try looking into IIFYM. You might like it. You can eat avocados as long as they fit your macros for the day!

Thanks for the encouragement! I've been going down about 3 lbs a month, so I'm excited. I'm gonna be bikini ready by next year, childbearing-ruined-everything be damned.
Title: Re: Fitness
Post by: solera on June 26, 2017, 01:17:18 AM
Anyone got any tips for hot weather physical conditioning?  Was fighting in 90 degree weather today and, even afterwards, felt like I was losing the temperature battle and sweating out water faster than I could drink it.

When we get really hot, I suppose it would be in the 90's, we wet our hats, neck protections, t-shirts. I don't    know how that works with plate armour.  ;)

Though that's at 0 humidity.
Title: Re: Fitness
Post by: boog on June 26, 2017, 03:19:43 PM
I think the scale fluked today because there's no way I weighed that little.

But... Um.

Hehehe.
Title: Re: Fitness
Post by: Marauder Moe on June 26, 2017, 05:55:59 PM
I read a thing that suggested one should spend at least 90 minutes a day outside in the heat, with some strenuous activity, for at least 14 consecutive days and then you will starts to have some physiological heat adaptations.  After doing yard work today, I guess that puts me on day 3.
Title: Re: Fitness
Post by: Melkor on June 26, 2017, 06:32:55 PM
I wouldnt worry about the numbers. Just make being hot + sweaty a part of your daily life now.

btw, from the hilarious makers of shakeweight(tm)

https://i.imgur.com/efFVV09.mp4
Title: Re: Fitness
Post by: boog on August 13, 2017, 12:14:41 PM
Hit it.

I wanna go down 10 more and see what my body comp is then before deciding if I'm going to maintain or do another mini bulk.
Title: Re: Fitness
Post by: Cind on October 19, 2017, 05:52:42 AM
I've stopped dropping weight, because my mom -loves- this one buffet restaurant and refuses to go alone. (That has always been a problem, but it has increased lately.) Thankfully, I have not gained any more weight. The corgi continues to present a problem with regards to exercise.
Title: Re: Fitness
Post by: manipura on October 19, 2017, 09:53:53 AM
I've stopped dropping weight, because my mom -loves- this one buffet restaurant and refuses to go alone. (That has always been a problem, but it has increased lately.) Thankfully, I have not gained any more weight. The corgi continues to present a problem with regards to exercise.


Is talking to the owner an option?  Animals are rarely bad/problematic, but there’s no shortage of owners who don’t do a good job with their critters, which leads to problems.
Title: Re: Fitness
Post by: Delirium on October 19, 2017, 10:01:22 AM
Been hitting the weights with my boyfriend. Slowly building up a bad knee and elbow and forcing myself to be patient.
Title: Re: Fitness
Post by: ShaLeah on October 19, 2017, 11:20:20 AM
Last night I made a healthy meal.  Meatloaf wrapped in bacon. My fork was so heavy I think I sprained my wrist. I might need to bulk up some more or go on a liquid diet.
Title: Re: Fitness
Post by: Melkor on October 19, 2017, 12:33:21 PM
Since I moved to my (standing) desk job about a half year ago, I put on some fluff. (from ~200 to ~215lbs at 6'2") So, broke the dumbbells out and started hiking with a weighted pack. Now, I'm leaner than when I started - ~195lbs.

Lifestyle changes are fun experiments to learn more about your body.
I'm playing with the idea of restricting my calories to 3k per day, with less carbs in each meal. Rice, Pasta, Potatoes, Bread usually make up about 50% of each meal.
Title: Re: Fitness
Post by: Synthesis on October 19, 2017, 01:47:15 PM
3,000 calories a day and 50% carbs isn't much of a calorie restriction, even at your height and weight.

I lost about 20 lbs. over the last several months (after about a 6 month half-assed bulking period) by doing 1,500 calories a day (not adding back exercise calories) and doing a 40/30/30 split.  Also switched from doing 15 minutes of cardio 5 times a week to 45-60 6 times a week, and switched my lifts from a standard 5x5 to a high-rep circuit with minimal rest intervals.  Surprisingly, didn't lose much off my 1RMs...but if you're cutting, you have to increase your protein intake (especially immediately post-workout) or your body will start scavenging skeletal muscle.

When I'm cutting, I hit the gym first thing in the morning (before eating breakfast).  The goal of the circuit lifting routine is to keep your heart rate consistently elevated and keep you breathing hard the entire time, so rest intervals are basically only the time it takes you to set up the next lift.  The lifts are intended to maintain, not to build muscle.  You won't get appreciably higher 1RMs, but you might notice some endurance gains.

Day 1 Circuit (3 reps)
15-minute run/jog
Decline sit-ups/crunches (max set)
Torso rotation (or whatever lift you want to do for obliques)
Roman chair leg raises (max set)
Flat bench 15-20 reps
Incline dumbbell press 8-10 reps
Pec flyes (whatever method) 8-10 reps
Reverse flyes (whatever method) 8-10 reps
Lat pull-down or pullups 8-10 reps (max set for pullups, if you can do more than 10)

Day 2 Circuit (3 reps)
20 minutes stair treadmill
Lateral raise 8-10 reps
Ez-bar curls 8-10 reps
Tricep pulldown 8-10 reps
Dumbbell shoulder press 8-10 reps
Seated dumbbell tricep press 8-10 reps
Dumbbell curls 8-10 reps
Dumbbell shrugs 8-10 reps

Day 3 (leg day)
You can't really do a legitimate circuit on this day, because there are never enough squat racks in the gym, and setting up the weights for squats and deadlifts takes too long, so this day is half-standard and half-circuit.
15 minutes elliptical machine
Squats:  5 sets of 10 reps (minimal rest interval)
15 minutes elliptical
Deadlifts: 5 sets of 10 reps (minimal rest interval)
15 minutes elliptical
Finishing circuit (3 reps):  calf raises 10-15, hamstring curl 10-15, leg extension 10-15

Repeat that twice during the week, rest on day 7.  For me, anyway, it burns fat like crazy, and like I said...1RMs didn't suffer much for it at all.  Went from 205 to 185 in about 10 weeks.

The other half of the equation is the hardest part, though:  diet.  Hitting the gym is fun.  Feeling like you're starving all day fucking suuuuuucks.  I do all that on an empty stomach.  As soon as I get home, I have a protein shake (I do vanilla whey and peanut powder mixed in low-carb chocolate milk).  What exactly you eat afterward has to vary, but shake + whatever = 1,000 calories total.  Then you have 500 calories left to snack on for the rest of the day, but I try to keep the macros to 40% carbs, 30% fat, 30% protein.
Title: Re: Fitness
Post by: boog on October 19, 2017, 07:33:24 PM
1500 for a man? ..wow.

If it fits your macros ... I guess.
Title: Re: Fitness
Post by: Melkor on October 19, 2017, 10:48:07 PM
Restricting my calories to 3000 is a ~ 1000 decrease. A typical day at work entails walking about 10 miles. This daily activity at work is still a vast decrease in calories spent than my last job-code, hence the slight weight gain. Saying "not much of a restriction" is an assumption based off of no context.
Title: Re: Fitness
Post by: Synthesis on October 20, 2017, 01:27:24 AM
Restricting my calories to 3000 is a ~ 1000 decrease. A typical day at work entails walking about 10 miles. This daily activity at work is still a vast decrease in calories spent than my last job-code, hence the slight weight gain. Saying "not much of a restriction" is an assumption based off of no context.

Yeah, fair enough, but I was assuming that you had a desk job, since you stated earlier "Since I moved to my (standing) desk job about a half year ago, I put on some fluff."

I'm having trouble imagining a "desk job" that requires you to walk 10 miles a day.
Title: Re: Fitness
Post by: Melkor on October 20, 2017, 02:27:52 AM
Also fair, as I didn't give you much to go off of. I work in a multi-million sqft distribution center as an Auditor, so I have a central desk for paperwork, reports, clerical duties, but most of my day is in constant motion, speed-walking from one corner to the next maaaaany times over, and ascending+descending 4 stories of stairs about 50-70 times a day. I walk through a pair of shoes about every 2 months, now. My last job was throwing 10-100lb boxes from the floor to a conveyor ~6,000 times per shift, along with other stuff. To put the distance walked into better context for the work environment, it is not uncommon for our jam-runners to put 20-25 miles on their pedometer in a shift. 
Title: Re: Fitness
Post by: Synthesis on October 20, 2017, 04:30:14 AM
1500 for a man? ..wow.

If it fits your macros ... I guess.

It's not that extreme.  2 lbs/week is the maximum recommended weight loss rate to avoid breaking down muscle.  I was right at -20 lbs in 10 weeks.  There's enough data out there now that calorie counters are pretty okay.  That being said, they tend to overestimate your BMR.  Most calculators I checked out put me at 1500 calories sedentary for a goal loss of 2 lbs/week, but clearly that isn't accurate, because it takes 1500 calories plus busting my ass at the gym for 12 hours a week.

The hardest parts of eating only 1500 calories a day for me were a) trying to avoid gorging down 2000 calories immediately post-workout and b) trying to get past the kitchen into bed at the end of the day without tearing into a tub of ice cream or something.
Title: Re: Fitness
Post by: seidhr on October 20, 2017, 04:49:31 AM
Also fair, as I didn't give you much to go off of. I work in a multi-million sqft distribution center as an Auditor, so I have a central desk for paperwork, reports, clerical duties, but most of my day is in constant motion, speed-walking from one corner to the next maaaaany times over, and ascending+descending 4 stories of stairs about 50-70 times a day. I walk through a pair of shoes about every 2 months, now. My last job was throwing 10-100lb boxes from the floor to a conveyor ~6,000 times per shift, along with other stuff. To put the distance walked into better context for the work environment, it is not uncommon for our jam-runners to put 20-25 miles on their pedometer in a shift.

They're doing a walkathon at my company this month.  Those of us in the corporate HQ (desk jobs) are like... woo, 10,000 steps, we rule!  The teams people end up on are randomly assembled, the guy who won it last year for the overall was some warehouse guy like you're talking, I think he _averaged_ over 30k steps a day.  I think the most I ever logged on a single day was like 25k when I was walking all over NYC for the entire day and I woke up the next day with legs that felt like 2x4s because they were so stiff, heh.
Title: Re: Fitness
Post by: Melkor on October 20, 2017, 06:10:21 AM
I can appreciate the humor in comparison, but I think it is awesome that y'all are getting out of your comfort zones and increasing physical activity. It makes me happy when people take ~~~~steps~~~~ leading to a healthier life. (STEPS?! AMIRITE?!?!?)

Theres a common thread at work regarding how much our feet hurt... forever. Once, this year, during a presentation I and 5 other associates were doing for the safety team in front of our shift of 400+ people, where we sat on the stage and stood one at a time to give a speech; I didnt stand for my speech, and plucked that thread for a cheap laugh that was very well received.  "
Title: Re: Fitness
Post by: boog on October 20, 2017, 09:54:03 AM
I cut at 1430 and I'm 5'2" and 135. So, 1500 for a grown man who weighs a lot more than me and is undoubtedly taller is pretty bleak imho.
Title: Re: Fitness
Post by: Melkor on October 20, 2017, 12:35:04 PM
When my girlfriend (5'8", 130#, big boobs) does her "Skinny-Legend" cut, she does bodyweight exercises and restricts to 1200. 2 months of that turns her into a skinny legend. Her biggest success came when I told her to look into intermittent fasting, which I had TREMENDOUS success with in high school, cutting weight for wrrrassling. I would eat every other day, but whatever I want. She fasts for 16 hours per day (including sleep) and has a couple meals and a snack when she breakfasts.
Title: Re: Fitness
Post by: Synthesis on October 20, 2017, 04:04:11 PM
When my girlfriend (5'8", 130#, big boobs) does her "Skinny-Legend" cut, she does bodyweight exercises and restricts to 1200. 2 months of that turns her into a skinny legend. Her biggest success came when I told her to look into intermittent fasting, which I had TREMENDOUS success with in high school, cutting weight for wrrrassling. I would eat every other day, but whatever I want. She fasts for 16 hours per day (including sleep) and has a couple meals and a snack when she breakfasts.

Yeah, when I restrict to 1500 calories, I don't eat anything from about 2100 to 1200 the next day.

The only real problem with it is that as soon as you stop restricting, even if you don't go crazy with your diet and you keep exercising, you'll almost immediately put 5 pounds back on.  I have a theory that this has to to with glycogen re-synthesis and the water weight associated with glycogen, but it's a scientific grey area.

(My pet theory is that when your body goes into starvation mode, it stops converting free blood sugar into glycogen so quickly, so when you exercise while fasting/starving, the glycogen that's broken down doesn't get replaced--or at least, not at a fast enough rate to keep up with how fast you're burning it throughout the day.  Your liver and skeletal muscle under normal state rack up about a 1-1.5 lbs of glycogen, but since it's a hugely hydrophilic molecule, when it's broken down, you lose both the weight of the molecule and the water molecules associated with it.  Supposedly by weight, it's a 1:4 ratio of glycogen:water, so 1 lb of glycogen is associated with 4 lbs of water, which fits quite nicely with my personal observation of weight re-gain after going off-diet. There really isn't any other good explanation for why you can gain back 5 pounds in a couple of days...because if it was pure calories, you'd have to be stuffing your face with 9,000 calories a day...something I'm pretty sure I couldn't even force myself to do.)
Title: Re: Fitness
Post by: boog on October 20, 2017, 07:23:03 PM
1200 makes me hangry.

I'm good cutting at 25% or whatever my shit is calculated at. Nope. No desire to be skinny. I'd rather be strong and trim. Nopenopenope, I will never be at 1200 again. Well. Maybe when I'm like, 800.

Heh.

IF works very well for me, too. I usually just eat lunch and dinner. It's been harder since I've gone back to work. It's like these fuckers just WANT you to be fat. Chicken marsala, mashed potatoes, salad, and pound cake today for catering.

Also, I prefer lifting. The only semi bodyweight exercises I do are assisted pull ups and dips.
Title: Re: Fitness
Post by: Melkor on October 21, 2017, 12:25:47 PM
Synth, that seems logical; though what if going "off-diet" is still a net caloric loss. Or, better yet, I wonder what would happen with water-weight if, when going off-diet, you raised your caloric intake to a net gain, but with next to zero carbs.
Title: Re: Fitness
Post by: boog on October 21, 2017, 01:56:37 PM
It's still caloric reduction when you subtract carbs, so ... Unless you're replacing those carbs with fat or protein calories, you're going to lose weight.

Maybe I'm misreading the inquisitiveness.
Title: Re: Fitness
Post by: Delirium on October 21, 2017, 03:30:18 PM
My current job is super active which is exactly what I wanted and one of the reasons I quit my desk job.

I had plateaued on the final 15 I want to lose because I'm really not a fan of the gym even though I try to force myself to go... and I've already lost about 5 of that final 15 just from being active all day and watching my diet.

I do want to get serious about weightlifting but I have to go slow because of a bad elbow and knee. And I don't like the gym. But I want to. Help.

Title: Re: Fitness
Post by: Melkor on October 21, 2017, 04:09:26 PM
I always encourage women to do more cardio than weight-training. Cardio bunnies are best, imo.

And Boog, if you refer to my sentence: "when going off-diet, you raised your caloric intake to a net gain, but with next to zero carbs."

Net gain, yet next to zero carbs. This would denote the caloric loss from the carb restriction would be offset by tons of meats and fats. Meats and fats are goood.
Title: Re: Fitness
Post by: Delirium on October 21, 2017, 06:58:47 PM
Cardio bunnies? Lol wut?

You don't build an appreciable amount of muscle doing cardio only. You'll get lean but that's it.

Fuck that. I want to be strong.
Title: Re: Fitness
Post by: Zenith on October 21, 2017, 07:07:01 PM
I sprained my back in 2015. Badly. So badly I was afraid to go back to working out. About a year and a half ago I took up pilates 3x a week with my trainer, and I have gotten ridiculously strong. It’s not the same as weightlifting, but it is soooo gentle on your body. I really recommend looking into a local studio and trying a class. ETA: try to find someone trained in classical pilates, not barre classes.
Title: Re: Fitness
Post by: Melkor on October 21, 2017, 07:41:45 PM
Stahp skimmin my posts, people!
I always encourage women to do more cardio than weight-training.

The idea that you can only get strong with weights is patently false; just take a look at guys in prisons which do not permit weights. Guys get jacked doing only bodyweight exercises and calisthenics.


That sucks about your back, Zenith, but I am glad to hear you bounced back with your pilates training!
Title: Re: Fitness
Post by: Delirium on October 21, 2017, 08:20:37 PM
Calisthenics!=Cardio
Title: Re: Fitness
Post by: manipura on October 21, 2017, 08:31:33 PM
Cardio bunnies are best, imo.

Best for what?
Title: Re: Fitness
Post by: Melkor on October 21, 2017, 08:35:16 PM
Calisthenics!=Cardio

Which can be a tool to develop muscle. I'm confused as to what your implication was.

High rep weight training!=Cardio



Best for what?

 ;)
Title: Re: Fitness
Post by: Synthesis on October 22, 2017, 04:19:13 AM
Synth, that seems logical; though what if going "off-diet" is still a net caloric loss. Or, better yet, I wonder what would happen with water-weight if, when going off-diet, you raised your caloric intake to a net gain, but with next to zero carbs.

If you're at a net caloric loss, but still eating a lot of carbs...the important thing is probably the time-frame that you're eating the carbs, and what kind of carbs you're eating.  I vaguely recall some studies showing that fructose gets very rapidly converted to glycogen (which is why high-fructose drinks are used for sports recovery, when performance is the goal).  If your body is sitting pretty with plenty of ketone bodies for energy, and you dump a huge load of carbs into your system, I imagine most of those carbs are immediately getting converted into fat and glycogen until your body has time to turn off the gluconeogenesis pathways and turn the glycolytic pathways back on (or up).  If you eat carbs and then work out fairly soon afterward, most of them are probably immediately being burned to fuel the workout.  (This is more or less guesswork here...not really interested in deep-diving into the literature about temporal effects.)  If that's the case, then it would be better to front-load your carbs for the day prior to your cardio routine.

Fatty acids and amino acids can still be converted to glucose via various metabolic pathways (see: gluconeogenesis).  It doesn't seem to be efficient or rapid enough to regenerate glycogen faster than you deplete it with intense exercise (see this (https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-1-7) review article).  So, as long as you kept exercising enough to burn whatever meager amount of glycogen might be generated by the excess of non-carbohydrate calories, you'd probably keep most the glycogen-related weight off.

That being said:  if you consume more calories than you burn, you're going to gain -some- fat weight, regardless.  If you're using some sort of PED, you might gain more muscle than fat, but if you're natural, the vast majority of that excess is going to get converted into fat, no matter how hard you're lifting, unless you're a genetic outlier in some regard.

Stahp skimmin my posts, people!
I always encourage women to do more cardio than weight-training.

The idea that you can only get strong with weights is patently false; just take a look at guys in prisons which do not permit weights. Guys get jacked doing only bodyweight exercises and calisthenics.

Nobody in prison is "getting jacked" without resistance training.  Even without weights, there are plenty of prison workouts where you use your cellmate's bodyweight (or opposing muscle groups) for extra resistance.  Inmates will do squats with their cellie on their shoulders, do pushups with their cellie on their back, do opposing bicep curls/tricep pushdowns using a towel, or do "bodyweight" lifts where the muscle group is stressed at the bodyweight point (e.g. doing handstand shoulder presses, where your bodyweight is a significant proportion of what your maximum military press would be, or doing pullups where your max set is below 15 or so, or doing 1-arm pushups, 1-legged squats, etc.).

There is an abundance of evidence in the literature that prolonged endurance/aerobic exercise ("cardio") decreases muscle mass in trained individuals.  The only time aerobic/endurance exercise yields relative muscle hypertrophy is in individuals who are in a state of muscle wasting due to age, inactivity, chronic disease, or some combination thereof.  If you're going "couch to 5k," then yeah, you'll see a small hypertrophy gain in your legs, but it won't be anywhere near what you'd see doing leg day twice a week doing 6-12 reps.  It's the same thing with pushups, dips, and any other high-rep bodyweight exercise:  if you're starting from zero, you'll notice a small gain, but once you get to the point where a max set is greater than 15, you're no longer in the effective hypertrophy-stimulation range.

That being said...most people here are talking about catabolic states for weight loss, and in a catabolic state, it doesn't really matter what you do, you aren't going to see significant strength or size gains.  (With the exception of strength gains from neuromuscular adaptation if you're starting from the couch--but that isn't related to increased muscle mass at all.)

That being said...as bodyweight drops due to catabolism, if you've maintained your muscle mass, your effort per rep will be decreased for bodyweight exercises, so you'll start to notice rep gains, and your muscle:fat ratio will increase, so you'll -look- stronger.
Title: Re: Fitness
Post by: Melkor on October 22, 2017, 05:59:30 AM
Never said "Without resistance training," buddy. I said /with/ bodyweight exercises. In what world are 1 legged squats, calf raises, and 1 armed pushups, pullups, dips, presses -not- bodyweight exercises?
Title: Re: Fitness
Post by: Synthesis on October 22, 2017, 11:15:01 AM
Never said "Without resistance training," buddy. I said /with/ bodyweight exercises. In what world are 1 legged squats, calf raises, and 1 armed pushups, pullups, dips, presses -not- bodyweight exercises?

I never said you said "without resistance training," buddy.

I wasn't strictly disagreeing with you, I was elaborating for people who might be confused by your rapid cycling between "cardio," "calisthenics," and "bodyweight exercises," because -most- common bodyweight exercises (i.e. "calisthenics") are done in the 20-100 rep range, which is far outside the strength/hypertrophy range (unless, again, you are starting from zero exercise, where you might notice some small initial gains), but below the "cardio" or "aerobic" range.

So, to keep it simple:  if you want to get stronger with bodyweight exercises, you have to be doing something with your bodyweight where your max set is around the 5 rep range.  If you want to stimulate hypertrophy, it should be in the 6-12 rep range. 

That isn't impossible, but it's difficult for a number of muscle groups.  E.g. calves, quads, hamstrings, glutes, biceps, pectorals, abs, and spinal erectors.  There's a reason bodybuilders lift weights, and it ain't because weights are super convenient.

Unfortunately, there's always a plethora of calisthenics-based fad training regimens that essentially falsely advertise strength gains by equivocation or omission, and the reason is simply economic.  That is, from a personal training business perspective, the more bodies you can squeeze into a space, the more money you can make per square foot per hour.  The less equipment you have to invest in, the quicker it is to start realizing profits.  Calisthenics require little more than a bare minimum of space and equipment per body.  This is fine if all you're trying to do is burn calories, I guess...but the ads are always full of people who are jacked, and there's no way an average person will achieve those sorts of results by doing burpees and planks.  (And I feel like I should reiterate that the training program I posted earlier absolutely is NOT intended to produce strength or mass gains.  The intent is only to maintain as much strength/mass as possible during a caloric deficit.)
Title: Re: Fitness
Post by: Melkor on October 22, 2017, 04:29:08 PM
https://youtu.be/zuQK6t2Esng?t=5s

For sure, to target specific muscle groups for strength and size, specific/isolated movements are necessary. For instance, doing standing calf-raises at body weight is one thing, but doing standing calf-raises one leg at a time at body weight is equivalent to putting your body weight on a barbell, and busting those out. Same principle applies to one legged squats, etc. one armed etc. Hamstrings- trap your feet under something, lying face down, and raise your body at the knee.

Regardless, I maintain the position that too much emphasis is put on gyms for physical fitness. I prefer the methodology of doing the activity you want your fitness to be able to facilitate. When it comes to changing your appearance to a certain ideal that this changes a bit, and if long-term changes are to be made, a true lifestyle change is necessary, as opposed to a temporary diet and training regimen.
Title: Re: Fitness
Post by: Namino on October 22, 2017, 05:26:01 PM
Progressive overload is how we get stronger.

Progressive overload with bodyweight is the process of doing increasingly difficult variation by changing the positioning and leverage of the movement. IE, bodyweight squats progress eventually to single-leg pistol squats. However, eventually you're going to maximize your potential here. IE, you'll get to the point where you're completing the absolute most difficult variation of a squat without too much difficulty for 10-15 repetitions per set, and then there's only one thing to do. Add weight onto your shoulders. Now you're not doing bodyweight anymore.

Progressive overload in a weight-lifting gym is much more straightforward. If you can squat 225, move up to 235. If you can squat 415, move up to 425. If you can squat 585, ect ect. The obvious advantage is that there is no hypothetical plateau where the weight is easy and you can't put any more on the bar. The limit will always be how strong your muscles are, not how difficult you can make the lift.

That being said, if you're only casually into fitness, you'll achieve your goals with bodyweight long before you reach a maximum  threshold of what you can achieve with variation. If you want to become part of the elite echelon of raw strength, you're going to have to supplement with weight eventually.
Title: Re: Fitness
Post by: Cind on October 22, 2017, 05:35:37 PM
I've stopped dropping weight, because my mom -loves- this one buffet restaurant and refuses to go alone. (That has always been a problem, but it has increased lately.) Thankfully, I have not gained any more weight. The corgi continues to present a problem with regards to exercise.


Is talking to the owner an option?  Animals are rarely bad/problematic, but there’s no shortage of owners who don’t do a good job with their critters, which leads to problems.

They're not bad owners, and their dogs aren't aggressive, but they enjoy confronting my dog from a short distance, and I'd break my dog's heart if I went walking without her.
Title: Re: Fitness
Post by: Sephiroto on October 27, 2017, 09:05:27 PM
Wim Hof breathing, meditation, indoor rock climbing and cold showers for 2 months.

Stress gone.  Anxiety gone.  Self discipline improved.  2 inches off my waist.  Life seems better in all facets.

W/r/t the conversation about caloric restriction - intermittent fasting may be more effective.  Calorie restriction without significant decrease of added sugar from the diet ensures that the body considers glucose as the primary source of energy and prevents fat stores from being more easily converted.  Glucose dependence also leads to the desire to eat more sugar or carb filled foods. There is more information about this on the Internet, but it's also been my first hand experience in trying different diets while I was trying to find a way to beat stress & anxiety.
Title: Re: Fitness
Post by: boog on October 28, 2017, 07:57:07 AM
Wim is the shit, but I don't have time for a lot of his stuff. The kids will run in in the middle of an ice bath and ruin the meditative serenity I'm meant to adopt.

However, he suggested kratom for people with fibromyalgia, and while I took it, I felt the best I had in years. It also helped with my appetite.

I have a bad knee too, Delirium, and a fucked up rotator cuff. I still try to go as heavy as I can, but on movements that don't include, or directly include, my right shoulder and my left knee.

I haven't lost anymore weight in pounds yet, but my body comp is looking great. I wouldn't mind being this weight if all of the remaining fluff went away.
Title: Re: Fitness
Post by: Synthesis on October 28, 2017, 12:02:36 PM
The Wim Hof stuff is mostly a bunch of pseudoscientific nonsense, but I suppose it isn't abjectly dangerous as long as you don't shallow-water-blackout in a tub of ice water.  The cold resistance is physiologically bogus.  The mood/psychological changes...probably attributable solely to acute effects of hyperventilation and placebo/power of suggestion.

Apparently though, that isn't a popular opinion on The Internets.
Title: Re: Fitness
Post by: Delirium on October 28, 2017, 01:23:02 PM
If it works for him, it works.
Title: Re: Fitness
Post by: Synthesis on October 28, 2017, 04:12:21 PM
If it works for him, it works.

Wim Hof breathing, meditation, indoor rock climbing and cold showers for 2 months.

Stress gone.  Anxiety gone.  Self discipline improved.  2 inches off my waist.  Life seems better in all facets.

W/r/t the conversation about caloric restriction - intermittent fasting may be more effective.  Calorie restriction without significant decrease of added sugar from the diet ensures that the body considers glucose as the primary source of energy and prevents fat stores from being more easily converted.  Glucose dependence also leads to the desire to eat more sugar or carb filled foods. There is more information about this on the Internet, but it's also been my first hand experience in trying different diets while I was trying to find a way to beat stress & anxiety.

Meditation:  evidence of effectiveness supported by actual science. (https://nccih.nih.gov/health/meditation/overview.htm)

Exercise:  evidence of effectiveness supported by actual science. (https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389)

Intermittent fasting:  evidence of effectiveness supported by actual science. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3946160/)

There's no reason to believe that some malarkey peddled by some weirdo in the Netherlands had anything to do with it, when he's admitted to using 3 other interventions that are KNOWN to improve mood and reduce stress.
Title: Re: Fitness
Post by: Melkor on October 28, 2017, 05:04:00 PM
Wait, I'm confused, regarding the cold showers/ice baths, you (Synth) are saying that they are in the realm of pseudoscience. You're talking in the context of stress relief, and not reducing inflammation, right? If cold water therapy doesnt decrease inflammation (initially), then my mind is blown.

A side note... Cold showers make me irritable and mean.
Title: Re: Fitness
Post by: Sephiroto on October 28, 2017, 06:44:55 PM
I was meditating and climbing before I started Wim Hof.  I also don't buy into the pseudoscience.

When I started the breathing exercises and cold showers every day, then my anxiety improved.  It's now gone.  I will admit, that I actually felt worse for the first few days.  It was important enough for me to stick with it and I'm glad I did.

Like yoga and meditation, it's something you have to experience for yourself before you know if it benefits you.  For me it works, for now.  I don't believe in chakras and all that, but I definitely feel things during some meditations that I'd expect out of illegal drugs.  When I learned that I could warm up my body by stretching, sit, close my eyes and feel euphoria and peace...my mind was blown.

Synth may the way he does because he spent a lot of time, and possibly money, on med-school.  And, well, because pseudoscience is generally foolish.  To believe that science fully understands how the body & mind work is also foolish.
Title: Re: Fitness
Post by: Synthesis on October 29, 2017, 02:47:33 AM
I don't believe science fully understands how the mind or body works.

I do believe that personal anecdotes are pretty much the weakest form of evidence.

I'm not going to get into the details about why I -do- think it's totally malarkey, because debunking bullshit in science (as with politics) is a Sisyphean task.

Believe what you want to believe, if it makes you feel better.  Like I said, it's probably harmless at worst.
Title: Re: Fitness
Post by: Synthesis on October 29, 2017, 01:22:03 PM
Wait, I'm confused, regarding the cold showers/ice baths, you (Synth) are saying that they are in the realm of pseudoscience. You're talking in the context of stress relief, and not reducing inflammation, right? If cold water therapy doesnt decrease inflammation (initially), then my mind is blown.

A side note... Cold showers make me irritable and mean.

"Inflammation" is one of those words that has been co-opted by pseudoscience to justify all sorts of bogus claims.

Sometimes, inflammation is good.  Sometimes it's bad.  The important question is not "what does cold water do for inflammation?"  The question is "what does cold water do to treat this particular condition?"

https://www.ncbi.nlm.nih.gov/pubmed/18212134

https://www.ncbi.nlm.nih.gov/pubmed/26888646

https://www.ncbi.nlm.nih.gov/pubmed/27294485

Anyway, it looks like the jury is still out on whether CWI has any particular effect, but as with the breathing shenanigans, the downside is "generally harmless," unless you go off the deep-end and give yourself frostbite or something.

Also, since I can't help but beat a dead horse:

This (https://www.ncbi.nlm.nih.gov/pubmed/24799686) is the study used by Innerfire/Wim Hof to justify the purported immunomodulatory effects of the breathing method.

The physiological breakdown is simple:  the breathing method increases adrenergic drive (measured here by plasma epinephrine concentration), epinephrine up-regulates IL-10, IL-10 down-regulates TNF-alpha and other pro-inflammatory cytokines.  Okay, that sounds legit at first.

1.  The fact that voluntarily-induced respiratory alkalosis produces a larger epinephrine response might be a novel finding, so that's interesting.  However, if you look at the charts in the study, the absolute increase is modest, although there does seem to be a marked increase in onset-of-maximal-epinephrine response.  Furthermore, 3 hours into doing the breathing method, epinephrine response is more or less tracking with the control group, and after cessation, there's no significant difference.  So if the breathing does anything, it only does it while you're intentionally hyperventilating.  I suppose that could have some clinical implications, but I have serious doubts about the practicality of sitting there hyperventilating for hours at a time on a regular basis.

2.  We already knew that epinephrine down-regulates IL-10, especially in the context of bacterial endotoxin, as far back as 1996 (https://www.ncbi.nlm.nih.gov/pubmed/8609227).

So essentially, this is on the level of a science trick:  you have something that works in a known way, and you initiate the sequence of events in a novel/unexpected manner that has questionable practical applications.  I'd like to see the study repeated with a different treatment group that is exposed to a known epinephrine-inducer (like, say...exercise) for 30 minutes prior to endotoxin administration.  I'd also like to see the study repeated measuring IL-10 reduction for those 2 treatment groups compared to another treatment group that receives some commonplace NSAID like ibuprofen, acetaminophen, or naproxen, because previous studies have shown that COX-2 products can induce/enhance IL-10 production.
Title: Re: Fitness
Post by: Melkor on October 29, 2017, 04:24:46 PM
That was a lot of writing to address a question I didn't ask.
I didn't ask if inflammation was good or bad. I didn't ask "What does cold water do for inflammation?" I didn't even ask what cold water did for a particular condition.

I asked, when referring to cold water therapy as pseudoscience, if you were speaking in context of stress relief or treating inflammation. The answer could have been 2 words.
Title: Re: Fitness
Post by: Synthesis on October 29, 2017, 05:18:29 PM
That was a lot of writing to address a question I didn't ask.
I didn't ask if inflammation was good or bad. I didn't ask "What does cold water do for inflammation?" I didn't even ask what cold water did for a particular condition.

I asked, when referring to cold water therapy as pseudoscience, if you were speaking in context of stress relief or treating inflammation. The answer could have been 2 words.

You stated that your mind would be blown if CWI -didn't- decrease inflammation, which is a roundabout way (with built-in plausible deniability) of saying that it's something you believe.  I provided references that indirectly cast some doubt on that belief, in the context of what this thread is about (fitness...hence the evidence primarily from sports medicine).

I also attempted to explain why you probably aren't going to find much good evidence addressing "inflammation" directly, because asking about "x's effects on inflammation" is a poorly-phrased question in physiologic terms.

CWI's effects on "stress" would be treatment of "a particular condition," provided you provided a more accurate definition of "stress" (e.g. anxiety, depressed mood).
Title: Re: Fitness
Post by: Melkor on October 29, 2017, 05:22:33 PM
When referring to cold water therapy as pseudoscience, were you speaking in the context of stress relief or treating local inflammation?
Title: Re: Fitness
Post by: Synthesis on October 30, 2017, 03:00:42 AM
When referring to cold water therapy as pseudoscience, were you speaking in the context of stress relief or treating local inflammation?

Neither.  I was originally referring to it in the context that Wim Hof promotes it, which is pseudoscience.  I then transitioned to contexts where cold therapy may be supported by actual science (stress, inflammation) because you introduced those contexts.

I can't really get deep into what exactly he thinks it does, because the specifics are behind the paywall, but as with all pseudoscience, there are a few nuggets of fact that serve as anchors for the pseudoscience tangents.  E.g. "Cold therapy can reduce local inflammation" (probably a fact) leads to "cold therapy can reduce systemic inflammation" (possibly?--inconclusive data) which leads to "cold therapy can fortify your immune system and balance your hormones"  (how did we get here from there, again?).

It seemed like you were mainly interested in the anti-inflammatory angle, so I primarily addressed that, because I thought there might be something useful to learn from a quick peek at the research.
Title: Re: Fitness
Post by: Melkor on October 30, 2017, 12:45:15 PM
Interesting info, for sure, but no, my only interest was to what you were referring as pseudoscience. I dont know who Wim Hof is; I was mainly concerned with throwing the baby out with the bathwater, by not specifying what you were referring to as pseudoscience.
Title: Re: Fitness
Post by: Synthesis on October 30, 2017, 12:53:46 PM
Interesting info, for sure, but no, my only interest was to what you were referring as pseudoscience. I dont know who Wim Hof is; I was mainly concerned with throwing the baby out with the bathwater, by not specifying what you were referring to as pseudoscience.

All pseudoscience has a baby in the bathwater.  That's what makes it pseudoscience, and not just complete bullcrap.  Thus, calling something "pseudoscience" by definition doesn't negate the veracity of the anchoring claims...it's an admission that there are -some- facts there, but that the ultimate claims don't follow from those facts in a scientifically sound manner.
Title: Re: Fitness
Post by: Melkor on October 30, 2017, 01:03:32 PM
This is why I feel it is important to state specifically what is legitimate and what is not. Reasonable?
Title: Re: Fitness
Post by: Synthesis on October 30, 2017, 01:23:20 PM
This is why I feel it is important to state specifically what is legitimate and what is not. Reasonable?

What is reasonable depends on how much time, mental energy, and access to data you have at the moment.  I don't think it's reasonable to let a pseudoscientific claim stand unchallenged simply because you don't presently have the resources available to do a good skeptical takedown.

https://en.wikipedia.org/wiki/Heuristic
Title: Re: Fitness
Post by: Melkor on October 30, 2017, 02:17:29 PM
I dont think you didn't specify because of time constraints, mental energy, or access to data.
Title: Re: Fitness
Post by: Synthesis on October 30, 2017, 03:08:08 PM
I dont think you didn't specify because of time constraints, mental energy, or access to data.

(https://i.pinimg.com/originals/a2/80/73/a28073371af669fa22ae7d30433c862e.jpg)
Title: Re: Fitness
Post by: Melkor on October 30, 2017, 03:22:52 PM
dont think you can .gif your way outta this!

Kidding.
Title: Re: Fitness
Post by: boog on June 13, 2018, 08:08:35 PM
I am bumping this thread because I can.

I got a new puppers and have been averaging 10-11k steps a day, with most days near 15k.

I finally shed another 10 lbs. @_@

I'm doing keto, and I'm enjoying it, mostly. I try to leave enough carbs/macros at the end of the day for something stupid, like a Twizzler. But hey! It's working out well.

HOW IS EVERYONE ELSE'S BEACH BOD COMING?
Title: Re: Fitness
Post by: Marauder Moe on June 13, 2018, 08:45:50 PM
An explosion of business travel has been very disruptive to my keto diet.  However, last trip I managed to avoid the carbs at all but two meals.  The trick has been to stock up on dried meats, nuts, and cheese to snack on.  The next trip is in a pretty boring place so there shouldn't be any exotic carby temptations.

When not on travel, I've been good about attending medieval fight club once a week, with battles/tournaments or outside practice on weekends when weather permits.  It's a full body workout and I'm getting strong as hell.  The other week my buddy poked me in the gut, paused, and then said "Wow, usually when I do that it's squishy all the way through, but now you've god a good solid core going on!"


Bonus picture!  That's me on the right, in red:

(https://photos.smugmug.com/SCA-photographs/2018/Defending-the-Gate/i-DDmfJSk/0/9a14c62f/X3/IMG_2009-X3.jpg) (https://photos.smugmug.com/SCA-photographs/2018/Defending-the-Gate/i-DDmfJSk/0/9a14c62f/X3/IMG_2009-X3.jpg)
Title: Re: Fitness
Post by: MeTekillot on June 14, 2018, 12:25:31 AM
The gym in my neighborhood walking distance closed, so I need a car before I can get back to it.
Title: Re: Fitness
Post by: Bebop on June 14, 2018, 04:32:48 PM
The gym in my neighborhood walking distance closed, so I need a car before I can get back to it.

In the meanwhile, maybe look at some HIIT workouts online that you can do from home and walk?  I've just been hiking lately because I'll be in between gyms while we move and I really love it.  I live near Lake Calhoun in Minnesota so I walk there and they have paddle boarding, paddle boats, kayaks etc that I like to take advantage of.  Can't do it every day but I enjoy it.  Being outside is really good for my anxiety, I've found.
Title: Re: Fitness
Post by: MeTekillot on June 15, 2018, 06:22:58 AM
I always have trouble sticking to calisthenics because I'm very easily distracted. When you're in the gym you have no choice but to work out or just sit there.
Title: Re: Fitness
Post by: boog on June 15, 2018, 12:15:33 PM
I find that if I mimic what I have to do in the gym at home it works better for me, as someone else also easily distracted:

I put on my gym clothes, grab my headphones, turn music on loud, and use my weights. I bought those multi-weight dumbbells that you can change the weights on, and they're pretty nice.

You could also walk around your house and just lift heavy shit for a few reps. Push the fridge. Pick up the bed.

Also, large hero recommends walking long distances with heavy weight on your back. So stick a bunch of rocks or bricks or whatever in a backpack and take a long walk!
Title: Re: Fitness
Post by: Sephiroto on June 15, 2018, 12:31:35 PM
I have stuck with the rock climbing since September and have increased from 1 day a week to 3 days a week for about 2-2.5 hours each session.  I've been more focused on improving my technique more so than building my body, so I'm not growing much muscle, though my wife did notice a difference early on.  She said I was starting to look like an anime character, whatever that means.  My core is definitely much stronger and my back pains have almost completely disappeared.  Snow shoveling this winter was a breeze where the year prior I'd be sore and winded while shoveling at half the speed.
Title: Re: Fitness
Post by: 650Booger on June 15, 2018, 02:33:39 PM
Brazilian jiu-jitsu addict here
Title: Re: Fitness
Post by: Cind on June 18, 2018, 08:00:48 AM
I always forget to do some yoga, even though I only really know that one cat pose.

I usually like to take the dog for an off-leash walk but its been so darn hot lately.

I have a book on tai chi--- the poses you see Asian people doing together in the park in asia, or elderly persons doing together in American parks. Its supposed to be real good for you, although yoga is more of an immediate gratification in my opinion.
Title: Re: Fitness
Post by: MeTekillot on August 07, 2018, 08:09:43 PM
https://www.youtube.com/watch?v=oULm7KlOpIs
Title: Re: Fitness
Post by: Delirium on August 07, 2018, 08:38:59 PM
The S.O. and I have been hitting the gym for a minimum of an hour of cardio every day (usually more, and we mix in weight training).

It gets so much easier to keep going once you start. At some point you just don't want to break your streak.
Title: Re: Fitness
Post by: Marauder Moe on August 08, 2018, 02:47:09 PM
I've done the streak method for motivation.  It's great when you get on streak, but too easy to just collapse the habit when you break it.
Title: Re: Fitness
Post by: Delirium on August 08, 2018, 03:45:08 PM
The plan is to do this for a month as a personal challenge, then to return to 5 days a week.

If we want to keep going, great. But if we dial back to 5 days, that's okay too.

It's unrealistic to keep a streak going forever, so trying to do that would be setting ourselves up for disappointment.
Title: Re: Fitness
Post by: MeTekillot on August 11, 2018, 12:57:51 PM
Trying to manage 5 sets of 3 plyometric exercises at least twice a week. Noticing very subtle results on week 2, but nothing anyone would note in a progress pic.
Title: Re: Fitness
Post by: MeTekillot on August 22, 2018, 01:34:57 AM
Ate immediately before exercise, only got through 2 of my 3 planned sets due to nausea, but the key is to view it as a partial success rather than a failure.
Title: Re: Fitness
Post by: Bebop on August 23, 2018, 01:58:09 AM
I am heading back to my gym days soon.  After many years doing cardio to varying levels of success this time my focus will primarily be on weight training with a little bit of cardio mixed in.  I'll be curious to see how it goes.  My co-worker is a Vikings cheerleader and swears by weight training.
Title: Re: Fitness
Post by: MeTekillot on August 23, 2018, 05:31:07 AM
There's unique satisfaction in being able to move with ease things you had to struggle with.
Title: Re: Fitness
Post by: Harmless on August 23, 2018, 09:40:51 AM
I have a collagen disorder and most weight/strength training wreaks havoc on my joints, inclusing running which I basically dont do

I have since switched to yoga, and just stuff like leg lifts, squats, stairs, mild weights and after keeping it up for a while now I weigh a teeny bit less and have much less joint pain. Holding a bridge or yoga pose for a long time gets my heart rate up and doesnt involve repetitive joint stress which I can't handle.
Title: Re: Fitness
Post by: boog on August 23, 2018, 10:42:18 AM
I get to go back to the gym soon. Yay. 6 days and counting before my little shitters go back to school and our routine resumes.

And also, I hate working out in the summer time. I should probably get over that.

I'm curious to see if supplementing with more electrolytes will help my fatigue when it comes to not being able to lift or run as much while on keto.
Title: Re: Fitness
Post by: Strongheart on August 23, 2018, 11:57:13 AM
Running isn't even that good for you, so honestly other forms of aerobic exercise are so much better. Hiking and swimming, as examples. Glad yoga is working out for you!
Title: Re: Fitness
Post by: 650Booger on August 23, 2018, 05:14:02 PM
I train jiu jitsu 3-4 times a week.  once you've had people try to strangle you hundreds of times, other problems seem to diminish in significance.  just got my blue belt last month, w00t!
Title: Re: Fitness
Post by: Krath on August 23, 2018, 06:33:33 PM
I'm a big dumb powerlifter, but I love it.
Title: Re: Fitness
Post by: MeTekillot on August 23, 2018, 07:07:14 PM
https://www.youtube.com/watch?v=ZXsQAXx_ao0
Title: Re: Fitness
Post by: MeTekillot on August 27, 2018, 07:22:30 PM
Standing in a walk in freezer whilst sore from a workout feels amazing.
Title: Re: Fitness
Post by: Marauder Moe on August 28, 2018, 10:31:23 AM
Anyone have experience with shoulder injuries?  I busted mine in a shield wall charge.

For a few days I couldn't put any load on that arm.  Two and a half weeks later I seem to have full range of motion unencumbered, but certain motions (elbow above the shoulder and across the chest) with a load or while on my side cause pain.  Also I get pain if I roll over on that shoulder in my sleep.

Dr. Google says that's almost certainly a rotator cuff injury.  However there's no clear guidance on whether it's a strain (which can heal) or a tear (which needs surgery), other than if it's not better in a month.

Anything I can take or do to help speed up the healing?  Ibuprofin is suggested but I know you're not supposed to take that too often.
Title: Re: Fitness
Post by: boog on August 28, 2018, 11:33:03 AM
I have a fucked up rotator cuff, though the way I sustained the injury was not as glamorous as yours.

I would google, "rotator cuff stretches", or similar queries to try to help restore mobility... and get to a doctor. It's a really common injury, but man, it can fuck you all kinds of up.
Title: Re: Fitness
Post by: Hauwke on August 28, 2018, 10:07:45 PM
My partner needs to get fit because her spine is crooked and her weight is making it worse. Going to be doing excersizes at home on a regular basis, already been doing it for a few days now.

Yay for me I guess, I have a reason to stop being a lazy slob.
Title: Re: Fitness
Post by: roughneck on August 29, 2018, 06:46:26 AM
I train jiu jitsu 3-4 times a week.  once you've had people try to strangle you hundreds of times, other problems seem to diminish in significance.  just got my blue belt last month, w00t!

Congratulations! That's a great moment.

I've yet to find a more fun or effective way to stay in shape. The only downside of it long-term is you're almost guaranteed to pick up a joint injury now and then, but it's worth it. Great communities of people, also.
Title: Re: Fitness
Post by: MeTekillot on September 03, 2018, 04:30:58 PM
Planks are slowly carving my core into granite. Slower going on upper body strength but I'll do home workouts for another month or two before I get a gym membership for weight training. I think I'll also start BJJ (and perhaps Muay Thai) classes soon.
Title: Re: Fitness
Post by: MeTekillot on September 06, 2018, 10:49:08 AM
I've increased my plank holding time to about 1:30 and I'm planning to have it peak at around 2:00 and not really try any further from there, to preserve my back. 15-30 push-ups a set (depending on how much my progress plateaus) is about where I'm planning to renew a gym membership. I'm currently at 10-12, 8 for the last two sets which I do close-grip. 150 squats, no weights or anything, currently. I have a dumbbell I'm doing curls with. Just need to get regular enough that I can do what I need to do in less than an hour and a half, my rest breaks are too long right now, I think. Though they consist of me pacing and dancing around the house to my workout music to keep myself focused.
Title: Re: Fitness
Post by: Hauwke on September 08, 2018, 07:52:21 PM
Been sticking to a schedule of fairly simple excersizes, squats one day, pushups the next, situps after that and stretches every other day. All of this to make my partner feel better about the fact she has to do them on the order of her physio therapist to help with her legs, which are affected by her condition. That being all said and done, I am actually enjoying doing the excersize, not a huge fan of the soreness in my legs after dozens of squats, but the loss of 2kg is an unexpected, but very welcome surprise.

I suspect I will put it back on fairly soon if I keep up with the excersizes however, but at the very least it probably wont be purely fat.
Title: Re: Fitness
Post by: MeTekillot on September 10, 2018, 06:05:44 AM
Checked my weight after a month and I've lost 10 fucking pounds. Looks like protein powder's back on the menu, boys.
Title: Re: Fitness
Post by: boog on September 10, 2018, 08:14:51 AM
Add a bit more butter to whatever you're cooking, too. Double the calories of carbs or proteeeeein.
Title: Re: Fitness
Post by: Bebop on September 16, 2018, 01:14:37 PM
I went and had my body composition checked in a Bod Pod last week so that I could have goals towards changing body composition instead of weight reduction exclusively.  So I've been weight training this week and I did and arm and leg day on Friday.  While I was at the Bod Pod analysis I spoke to one of the trainers there that was talking about training less but to the point of failure.  So Friday I went HAM on my limbs and two days later is still hurts to move.

I'm going to be two doing two days of cardio a week.
Two days of super intense weight training.
Macros with high protein content.

I have a six month goal to drop 20 lbs and reduce my body fat percentage by 10%.

We shall see!  In the past I've been one of those people that stuck exclusively to cardio, and I saw results because I was really into treadmill running but domestic life has caused me to backslide and I'm super burned out on cardio.  So now I'm much more interested in normal range/full body movement and tone.  Weight training actually makes me excited to work out again and I always feel so good after - except for the soreness.  Ow!
Title: Re: Fitness
Post by: MeTekillot on September 18, 2018, 04:23:50 PM
Eating past satiety makes me gag so it's real cool I put in all the work but can't put in the work where most people have trouble doing that thing too much. It's very upsetting as I am not at all happy with my body. I am disgusted when I look in the mirror. Is there some sort of ridiculously calorie dense energy shake or something?
Title: Re: Fitness
Post by: Bebop on September 18, 2018, 04:25:11 PM
Realizing like four days later I think I strained my right bicep.  Ow!  I went a little too hard I think.

Slowly getting used to a day of cardio vs weight training.  Getting out of the office at 3:30 pm today so might actually have time to get a workout in without getting home super late.  Wewt!

As of 3 pm I still have over 900 calories for the day and am well over my protein percentage for macros which is good because I have a really hard time getting in my protein.  I've recently incorporated lean animal protein into my diet but my diet has been primarily plant based my whole life so it's kind of meh for me.  I try to do without dairy and I keep telling myself one I've established a good base it'll be easier to pump the breaks on animal protein.
Title: Re: Fitness
Post by: Delirium on September 18, 2018, 04:31:55 PM
Is there some sort of ridiculously calorie dense energy shake or something?

Most nuts are high in fat and calories - almonds, pistachios, and cashews especially. Put some nut butter on a slice of bread. Avocado of course. Drink whole milk or half & half. Take a multivitamin to make sure you're getting those, if you haven't been eating much, especially if you haven't been eating plants/fruits/veggies.

Basically, use lots of healthy oils, fats, and proteins in your diet.

I mean, I guess you could just figure out some kinda high-fat shake and blend it up. Google is your friend.
Title: Re: Fitness
Post by: Synthesis on September 19, 2018, 04:02:44 AM
Eating past satiety makes me gag so it's real cool I put in all the work but can't put in the work where most people have trouble doing that thing too much. It's very upsetting as I am not at all happy with my body. I am disgusted when I look in the mirror. Is there some sort of ridiculously calorie dense energy shake or something?

There are two types of protein powders generally available:  pure protein, and mass builder.  Mass builder powders will have something like 1,000 calories per serving:  50g of protein and 250g of carbs.  Pure protein will have almost all the calories from protein alone, so it will be more like 150 calories per serving.

That being said, you can always mix stuff in with pure protein, depending on the flavor.  Chocolate whey + whole milk instead of water + peanut butter is a good one, as long as you're not lactose-intolerant.
Title: Re: Fitness
Post by: MeTekillot on September 19, 2018, 07:53:04 AM
Can you name some mass builder brands I could look for?
Title: Re: Fitness
Post by: Synthesis on September 19, 2018, 01:57:05 PM
Can you name some mass builder brands I could look for?

Optimum Nutrition, BSN, Body Fortress...all the major bodybuilding supplement brands have a version of it.
Title: Re: Fitness
Post by: MeTekillot on September 25, 2018, 07:25:16 AM
+5 pounds. Let's see if I can make +55
Title: Re: Fitness
Post by: boog on September 25, 2018, 01:01:32 PM
I am super anal when it comes to schedules. If my schedule's thrown off it can fuck my entire day up.

So, imagine my distress when I was gonna go to the Y today after the kids' school and karate but lo, my mother needs her hair dyed for her church retreat this weekend.

 :'( :'( :'( :'( :'(

THE BEST LAID PLANS, MY FRIENDS.
Title: Re: Fitness
Post by: Sephiroto on September 28, 2018, 11:18:27 AM
MeTekillot, I can't gain muscle mass without gaining a ton of fat to save my life, so we're in a similar boat.

I tried getting my weight up from 140 to 150 with healthy eating and exercise only, but I plateaued at 145.  After lowering from 3 days/week gym to 1 day/week and no change to diet I'm now down 3 pounds.

I don't have enough appetite to pound 3-4000 calories of healthy stuff a day.  And the rare times I do, eating this much makes me feel horrible. 

I know this probably enrages folks who are struggling to lose weight, but I'm struggling to stay out of the 'underweight' BMI category.  My Fitbit Aria 2 says I'm 10.5% body fat, though that thing isn't to be trusted.  If it's anywhere close to accurate, then that's not great considering I'm not an athlete and barely in the 'fitness' category.

I thing being slightly underweight is better than being overweight, so I definitely don't take that for granted.  Being skinny still sucks, especially when it makes you more injury prone.



Title: Re: Fitness
Post by: MeTekillot on September 28, 2018, 11:33:35 AM
It's also socially acceptable for the local moms and dudebros to not shut the fuck about how you need to eat a sandwich  ::)
Title: Re: Fitness
Post by: Hauwke on September 28, 2018, 10:14:18 PM
Ive gradually been putting on a bit of weight, gone from 82kg to 83kg over the last 4 weeks of doing super standard excersizes. According to this chart my partner brought home that displays the recommended servings of each food group, I eat hardly anything. I tried to keep up with the 6 serves of bread and cereals and my god, how does anyone do it.
Title: Re: Fitness
Post by: MeTekillot on September 28, 2018, 10:21:56 PM
Those were made by the farm industry and government subsidies special interests, not actual nutritionists.
Title: Re: Fitness
Post by: Cind on September 28, 2018, 10:28:27 PM
I am chubby cheeks, but there are people who definitely need more help than I do, so I'm grateful.

I always loved the idea of having a gym membership but we live out in the boonies, far away from any signs of modern human civilization. That includes metal constructs like the exercise equipment inside of gyms, and their glass paned windows.

I've been taking vitamins, a lot of vitamin c as well, right now my face is pretty flushed and I am always tired. I have been fighting a series of bugs, the first one was so bad it drained my immune system and paved the way for the others. It is alright though, just my energy levels are not the best.

If I had a gym membership and could go whenever I wanted I think I'd live there for a week just to get it out of my system, and then go maybe three times a week. I don't think I could go more because I am so busy.
Title: Re: Fitness
Post by: MeTekillot on October 02, 2018, 07:18:34 AM
(https://66.media.tumblr.com/64ba15c40408df06027c05673b21d562/tumblr_o0srvdnWzH1tb8cbpo1_1280.jpg)
Title: Re: Fitness
Post by: roughneck on October 11, 2018, 07:56:21 AM
People have talked a bunch about BJJ so I figured I'd share this for fun.

I started training diligently again in August. I've been on and off for 8 years. A purple belt.

I've been at a new club because I moved. The club owner was putting together a night of submission only grappling matches, EBI style rules.

I'm the 240lb guy in purple spandex doing a cartwheel at 3:09.

https://www.youtube.com/watch?v=yOXa_ObQiDE (https://www.youtube.com/watch?v=yOXa_ObQiDE)


Title: Re: Fitness
Post by: Is Friday on October 11, 2018, 08:24:01 AM
@roughneck are you single?  :-*

I just did "leg day" for the first time in forever. I do a lot of kettlebell stuff so it wasn't as bad as expected since I'm doing weighted squats/lunges all the time etc. We'll see how I feel tomorrow and Saturday. I really did not want to work out today. Thanks Joe Rogan for reminding me I would feel better afterward.

I've downloaded a ton of videos for my guys to use whole overseas as part of my overall library, BJJ included. Do you reccommend any YouTube channels for instruction purposes @roughneck? I've already downloaded all of Submissions101 which has a ton. We have a few guys in the Company who were either semi pro and 1 pro prior to joining. We should be getting some great training in while away.
Title: Re: Fitness
Post by: roughneck on October 11, 2018, 09:59:23 AM
Good training partners are worth more than a 1000 hours of youtube videos. Sounds like you got lucky!

I don't go to any single source for extra training videos, but direct my research based on where my game is weak. For example, I'm not happy with not getting closer to finishing the guillotine in that match, so I'm studying grip variations to close the gaps at different angles for full strangulation! I also like to watch the same move/technique from multiple sources, especially for fundamentals. Top level competitors still win matches with scissor sweeps and triangle chokes, so I think there's value in watching each version of the same basic technique demonstrated to fully develop your concept of the movements and angles. I don't look for magic bullet moves, because I'm old fashioned and I don't believe they exist.

Either way, come to Canada and let's have a roll!
Title: Re: Fitness
Post by: boog on October 11, 2018, 10:12:00 AM
Fuck off, IF. He's mine!  >:( >:(  ;D
Title: Re: Fitness
Post by: Bebop on October 11, 2018, 11:49:15 AM
Sweet, I started Kung Fu again recently and hopefully belly dance is next.

I am really struggling with eating animal protein.  Of cut way back and once again I'm getting about half the protein my macros allot for.  SIGH.  Usually 3/4ths is as high as I can get up to but that carb trade off, ugh.  My goals are to be in better shape by February.  It's slow going because I'm so busy.
Title: Re: Fitness
Post by: Is Friday on October 11, 2018, 01:53:22 PM
Good training partners are worth more than a 1000 hours of youtube videos. Sounds like you got lucky!

I don't go to any single source for extra training videos, but direct my research based on where my game is weak. For example, I'm not happy with not getting closer to finishing the guillotine in that match, so I'm studying grip variations to close the gaps at different angles for full strangulation! I also like to watch the same move/technique from multiple sources, especially for fundamentals. Top level competitors still win matches with scissor sweeps and triangle chokes, so I think there's value in watching each version of the same basic technique demonstrated to fully develop your concept of the movements and angles. I don't look for magic bullet moves, because I'm old fashioned and I don't believe they exist.

Either way, come to Canada and let's have a roll!
Yep, agree whole heartedly. The video library is so that we can teach the moon's and keep each facet or variation strong. It's so us teachers are doing well.

What part of Canada? My wife is from Vancouver Island.
Title: Re: Fitness
Post by: Marauder Moe on October 11, 2018, 02:01:49 PM
After a fight, I was told "You can movie pretty quick for a big dude."

My shoulder still hurts a bit sometimes.  I've probably done some lasting, if not permanent, damage, but it's not causing any movement or lifting problems.
Title: Re: Fitness
Post by: roughneck on October 11, 2018, 02:11:03 PM
Good training partners are worth more than a 1000 hours of youtube videos. Sounds like you got lucky!

I don't go to any single source for extra training videos, but direct my research based on where my game is weak. For example, I'm not happy with not getting closer to finishing the guillotine in that match, so I'm studying grip variations to close the gaps at different angles for full strangulation! I also like to watch the same move/technique from multiple sources, especially for fundamentals. Top level competitors still win matches with scissor sweeps and triangle chokes, so I think there's value in watching each version of the same basic technique demonstrated to fully develop your concept of the movements and angles. I don't look for magic bullet moves, because I'm old fashioned and I don't believe they exist.

Either way, come to Canada and let's have a roll!
Yep, agree whole heartedly. The video library is so that we can teach the moon's and keep each facet or variation strong. It's so us teachers are doing well.

What part of Canada? My wife is from Vancouver Island.

On the Toronto side.

Also, your job sounds better than mine. Getting paid to learn and train and stay in shape.
Title: Re: Fitness
Post by: Is Friday on October 11, 2018, 02:29:12 PM
Good training partners are worth more than a 1000 hours of youtube videos. Sounds like you got lucky!

I don't go to any single source for extra training videos, but direct my research based on where my game is weak. For example, I'm not happy with not getting closer to finishing the guillotine in that match, so I'm studying grip variations to close the gaps at different angles for full strangulation! I also like to watch the same move/technique from multiple sources, especially for fundamentals. Top level competitors still win matches with scissor sweeps and triangle chokes, so I think there's value in watching each version of the same basic technique demonstrated to fully develop your concept of the movements and angles. I don't look for magic bullet moves, because I'm old fashioned and I don't believe they exist.

Either way, come to Canada and let's have a roll!
Yep, agree whole heartedly. The video library is so that we can teach the moon's and keep each facet or variation strong. It's so us teachers are doing well.

What part of Canada? My wife is from Vancouver Island.

On the Toronto side.

Also, your job sounds better than mine. Getting paid to learn and train and stay in shape.
It's all good under you're burning ticks off your junk, suffering 100+ mosquitoes in the swamp, or feeling your spine compress from the 100lbs of gear you carry.
Title: Re: Fitness
Post by: MeTekillot on October 12, 2018, 03:50:13 AM
I can do 20 push ups per set now, which is an improvement from where I started. My chest is just slim instead of bird like now.
Title: Re: Fitness
Post by: MeTekillot on October 17, 2018, 01:29:59 AM
So apparentlyyyyyy autism can cause low muscle definition and poor posture without significantly affecting your potential for physical strength because it affects the muscles that support your bones and tendons or something? Might explain why I look a lot weaker than I am and why I have difficulty attaining Brad Pitt From Fight Club Body. Not going to stop working out though. I also feel my tendons strain and snap a bit even if I have correct form, sometimes.
Title: Re: Fitness
Post by: zeia on October 20, 2018, 06:24:51 AM
Taking multivitamins help alot, as I do this :) and vitamin D, as for some odd reasons, people with 'happy heads' have low vitamin d. Staying away from carbs, like a diet, also has personally helped me. I saw on the news a while back that diet affects your mental health, of course I laughed it off. But upon trying it for a few weeks, eating less dairy and carbs, replacing them with fish, fruit and greens, mood actually feels lighter than the norm. Plus it obviously helps with losing weight and gaining muscle as well :)


So apparentlyyyyyy autism can cause low muscle definition and poor posture without significantly affecting your potential for physical strength because it affects the muscles that support your bones and tendons or something? Might explain why I look a lot weaker than I am and why I have difficulty attaining Brad Pitt From Fight Club Body. Not going to stop working out though. I also feel my tendons strain and snap a bit even if I have correct form, sometimes.
Title: Re: Fitness
Post by: MeTekillot on October 21, 2018, 03:47:43 PM
I spent an hour chopping wood the other day and now I wanna do it again. My entire upper body is sore.
Title: Re: Fitness
Post by: Bebop on October 23, 2018, 04:54:06 PM
So I'm finally seeing some weight loss.  About 3 lbs which I would like to see be 4 -5 lbs by the end of the week.  I started off strong first week, fell off and have been struggling with how busy I've been until this past week or so.  I've cut my animal protein to about once a day, sometimes once a day every other day.  Otherwise, using vegan protein shakes.

Switching it up between weights, cardio, weights cardio.

Trying to exercise each muscle group twice a week which is not as easy as it sounds as it can be time consuming - but!  I feel I'm on the right track and hoping that in addition to weight loss body composition is changing some what as I'm keeping high protein in mind.
Title: Re: Fitness
Post by: MeTekillot on November 14, 2018, 02:02:49 PM
Progress is slow but consistent. I'm almost at a solid 160 with my bird-like lack of bodyfat.
Title: Re: Fitness
Post by: Cind on November 17, 2018, 05:21:52 AM
I love getting sore from exercise. I'm not sure where my weights are, though.

I have those little ones, you know, 5, 10, 20-pounders. They're somewhere.
Title: Re: Fitness
Post by: Is Friday on November 22, 2018, 11:42:48 AM
Metek:
If you have access to a gym you can join me when I start this program. I've been doing 5x5s. I will be seeking my new max next week then taking the following week as a "light" week. I'll start this particular program 2 weeks from now which seems like a more effective version of what I've been doing. There's instructional videos here and a GREAT explanation in text. December 10th I'll start this:

https://stronglifts.com/5x5/

(https://cdn.stronglifts.com/wp-content/uploads/milo-croton.jpg)
Quote
According to the legend, Milo from Croton trained for the Olympics by carrying a calf each day. The calf grew bigger which increased the weight he carried. This triggered his body to gain strength and muscle. It turned him into the best wrestler of his time. Milo won the Olympic Games 6x.

It’s just a legend, but there are many lessons here. He started light. He added weight slowly. He added weight every workout. He lifted a heavy object that worked his whole body. He lifted it frequently. He balanced it himself. His program was simple. But it was hard work. And it was effective.

StrongLifts 5×5 doesn’t use a calf. But it works the same way. And that’s why it’s so effective.

Anyone else who wants to join me that'd be awesome. I'll post numbers and perhaps a video or two of me getting some. I'll probably start at 75-80% of my lifts for the work sets since I've already been doing a similar program. Most peeps should start at 25% or with the bar as the guy suggests.

@roughneck come at me, hunk.
Title: Re: Fitness
Post by: roughneck on November 22, 2018, 12:23:24 PM
Metek:
If you have access to a gym you can join me when I start this program. I've been doing 5x5s. I will be seeking my new max next week then taking the following week as a "light" week. I'll start this particular program 2 weeks from now which seems like a more effective version of what I've been doing. There's instructional videos here and a GREAT explanation in text. December 10th I'll start this:

https://stronglifts.com/5x5/

(https://cdn.stronglifts.com/wp-content/uploads/milo-croton.jpg)
Quote
According to the legend, Milo from Croton trained for the Olympics by carrying a calf each day. The calf grew bigger which increased the weight he carried. This triggered his body to gain strength and muscle. It turned him into the best wrestler of his time. Milo won the Olympic Games 6x.

It’s just a legend, but there are many lessons here. He started light. He added weight slowly. He added weight every workout. He lifted a heavy object that worked his whole body. He lifted it frequently. He balanced it himself. His program was simple. But it was hard work. And it was effective.

StrongLifts 5×5 doesn’t use a calf. But it works the same way. And that’s why it’s so effective.

Anyone else who wants to join me that'd be awesome. I'll post numbers and perhaps a video or two of me getting some. I'll probably start at 75-80% of my lifts for the work sets since I've already been doing a similar program. Most peeps should start at 25% or with the bar as the guy suggests.

@roughneck come at me, hunk.

Ooooh, a callout!

Bad Boy, I'd love to, but I quit heavy squats. I was never hardcore with weights, but when I was lifting I squatted 405 and was deadlifting 505.

I quit because it was ultimately bad for BJJ. My hip flexors (sp?) were too tight and lost flexibility I needed. Also, I really only have time for one routine activity outside of work. I jam in some bodyweight shit around BJJ.

But, I love me a heavy lift show. Get your weights up and post a video!
Title: Re: Fitness
Post by: Is Friday on November 22, 2018, 12:32:33 PM
lol sure will. I have been doing yoga 1-2x a week to counter-act the extreme tension on my muscles whilst doing BJJ 4-5x a week. There's times where I go and I'm only drilling and not rolling, though--because my arms are going to explode, etc.

I've also been able to get in 1-2x HIIT workouts and 3x cardio a week, but we'll see how that goes long-term.
Title: Re: Fitness
Post by: MeTekillot on November 24, 2018, 02:14:45 AM
Bet.
Title: Re: Fitness
Post by: RogueGunslinger on November 24, 2018, 11:20:09 PM
Im so fucking lazy about exercise lately. I should be turning into a fat blob. Instead im just weak and get tired quickly. Climbing a ladder a few times the other day made my legs sore the next two days. Unloading and stacking a quarter cord of wood made my back sore the next two days.

Ungh. I cant do the things I would always just do without it turning into exercise that makes me sore. Sure, it feels good and it is better than nothing. But it makes me all too aware of how little I can actually do.
Title: Re: Fitness
Post by: Marauder Moe on November 24, 2018, 11:47:51 PM
Thanksgiving gluttony has passed.  FY2019 (Fitness Year 2019) begins!
Title: Re: Fitness
Post by: Krath on December 03, 2018, 11:56:49 PM
Metek:
If you have access to a gym you can join me when I start this program. I've been doing 5x5s. I will be seeking my new max next week then taking the following week as a "light" week. I'll start this particular program 2 weeks from now which seems like a more effective version of what I've been doing. There's instructional videos here and a GREAT explanation in text. December 10th I'll start this:

https://stronglifts.com/5x5/

(https://cdn.stronglifts.com/wp-content/uploads/milo-croton.jpg)
Quote
According to the legend, Milo from Croton trained for the Olympics by carrying a calf each day. The calf grew bigger which increased the weight he carried. This triggered his body to gain strength and muscle. It turned him into the best wrestler of his time. Milo won the Olympic Games 6x.

It’s just a legend, but there are many lessons here. He started light. He added weight slowly. He added weight every workout. He lifted a heavy object that worked his whole body. He lifted it frequently. He balanced it himself. His program was simple. But it was hard work. And it was effective.

StrongLifts 5×5 doesn’t use a calf. But it works the same way. And that’s why it’s so effective.

Anyone else who wants to join me that'd be awesome. I'll post numbers and perhaps a video or two of me getting some. I'll probably start at 75-80% of my lifts for the work sets since I've already been doing a similar program. Most peeps should start at 25% or with the bar as the guy suggests.

@roughneck come at me, hunk.

I will join you Friday!
Title: Re: Fitness
Post by: Brytta Léofa on December 04, 2018, 01:08:39 AM
Metek:
If you have access to a gym you can join me when I start this program. I've been doing 5x5s. I will be seeking my new max next week then taking the following week as a "light" week. I'll start this particular program 2 weeks from now which seems like a more effective version of what I've been doing. There's instructional videos here and a GREAT explanation in text. December 10th I'll start this:

https://stronglifts.com/5x5/

I will join you Friday!

Dude, I'm in. Will have to start on Dec. 12 'cause I'm travelling for the next week.

The wife and I are doing Youtube Yoga (https://yogawithadriene.com/calendar/) all December. Super good--I'm not very flexible, have fairly crap balance, and tend towards back pain, so.
Title: Re: Fitness
Post by: Cind on December 04, 2018, 01:31:25 AM
It would be so cool if we could have a place to work out together. "Zalanthas Gym." If you have a character in the game, membership is free. We'd have sandwiches.
Title: Re: Fitness
Post by: Is Friday on December 04, 2018, 12:57:50 PM
Cool, I'll edit my post tomorrow after my next workout.

Saturday: Workout A
Squat 5x5 - 215lbs, no missed reps
Bench 5x5 - 185lbs, no missed reps
B Row 5x5 - 135lbs, no missed reps.

Monday: Workout B
Squat 5x5 - 220lbs, no missed reps
OHP   5x5 - 95lbs, no missed reps.
DL     1x5  - 305lbs, no missed reps.

I started out "light" with weights I knew I could handle, not with the bar as is suggested. I don't consider myself a "beginner" weight lifter. Routinely I do 75-100 chinups on weekdays, averaging 300-400 a week. I do HITT in my off days, sprints 2x a week, and distance running 1-2x a week. Grappling usually 3-5x a week. Hopefully that doesn't hurt my GAINZ since that other stuff is pretty much required of me.

But as it is now, I if I see consistent improvement, I should join the 1000lb club in 3-4 months.

WELCOME, FUTURE STRONG PEOPLE.
Title: Re: Fitness
Post by: Krath on December 04, 2018, 01:58:16 PM
Are you doing Pedley rows or traditional B bell rows?
Title: Re: Fitness
Post by: Is Friday on December 05, 2018, 06:12:35 AM
Are you doing Pedley rows or traditional B bell rows?
Barbell row.

Wednesday: Workout A
Squat 5x5 - 225lbs, no missed reps. (Almost failed a couple times.)
Bench 5x5 - 190lbs, no missed reps
B Row 5x5 - 140lbs, no missed reps.
Title: Re: Fitness
Post by: MeTekillot on December 05, 2018, 08:14:28 AM
I have $2 in the bank but I'll get on this when I can eventually afford a gym membership.
Title: Re: Fitness
Post by: Krath on December 05, 2018, 09:48:17 AM
I have $2 in the bank but I'll get on this when I can eventually afford a gym membership.

You don't need a gym membership to participate. PM me and I can give you body weight routines
Title: Re: Fitness
Post by: MeTekillot on December 05, 2018, 12:05:06 PM
I've been doing bodyweight and dumbbell, I meant I'd do like the actual heavy lifts.
Title: Re: Fitness
Post by: Is Friday on December 07, 2018, 03:12:36 PM
Thursday: Rest'ish day
Yoga for 45 mins.

Friday: Workout B
Squat 5x5 - 230lbs, 1 missed rep. MY LAST REP. I came up halfway and then slowly sank down like I was standing in quicksand. Noooo.
OHP   5x5 - 100lbs, no missed reps. These are still easy but I didn't want to start heavy at all because of my bad shoulder. Same reason I do chin ups instead of pullups.
DL     1x5  - 310lbs, no missed reps. This was harder than last time because I have been watching some good ol' Rippetoe viduyahs and working on my form. (Also I'm not dropping the bar at the top any more.)

Related video:
https://www.youtube.com/watch?v=NYN3UGCYisk

Starting Strength is Rippetoe's gig.

Relevant for grappling:
https://youtu.be/rX23PKDGcXk
Title: Re: Fitness
Post by: Is Friday on December 11, 2018, 10:17:49 AM
Monday...
Workout A:

Squat 5x5 - 230lbs, all the reps this time. Was constantly thinking of Rippetoe's "DRAHVE YER HEH-YUPS!" That helped once it got heavy in the 5th set.
Bench 5x5 - 195lbs, no missed reps.
B Row 5x5 - 155lbs, no missed reps.

1500m row.
2 mile run.
Chinups 15x5 - Sets of 5, per my usual routine.

Tuesday...

Quote from: Modified Short Card
30 pushups
30 air squats
30 situps
10 burpees
75m sprint
4x

Chinups 15x5
Title: Re: Fitness
Post by: Brytta Léofa on December 11, 2018, 09:17:39 PM
Tuesday 2018-12-11, workout A, bodyweight ~185 lbs

Squat 5x5 - 135 lbs - not difficult but I'll feel it tomorrow
Bench 5x5 - 65 lbs - very easy, will try going up 20-30 next time
B Row 5x5 - 65 lb - easy, will try going up 20 next time

Didn't help things that I spent 7 hours on a plane yesterday; mah back is wonky.
Title: Re: Fitness
Post by: Is Friday on December 12, 2018, 03:53:53 AM
Tuesday 2018-12-11, workout A, bodyweight ~185 lbs

Squat 5x5 - 135 lbs - not difficult but I'll feel it tomorrow
Bench 5x5 - 65 lbs - very easy, will try going up 20-30 next time
B Row 5x5 - 65 lb - easy, will try going up 20 next time

Didn't help things that I spent 7 hours on a plane yesterday; mah back is wonky.
Dang, get some. Hot showers and stretching are great for that. Or you know, that thing you do called yoga.
Title: Re: Fitness
Post by: Cind on December 12, 2018, 04:19:37 AM
Yoga's amazing. You need flexibility and balance for some of the poses though. But anyone should be able to do some of the beginner poses.
Title: Re: Fitness
Post by: Brytta Léofa on December 15, 2018, 02:07:53 PM
I fallen ill on Thuhstday (legit, antibiotics, oh-son-let-me-hook-you-a-nebulizer ill). Fitness will resume Monday if my lungs aren't still making wounded bat noises.
Title: Re: Fitness
Post by: Is Friday on December 17, 2018, 01:15:02 PM
(https://i.ibb.co/BcpxzZG/Screenshot-2018-12-17-18-50-15.png) (https://ibb.co/343qrNv)

Took Wednesday off last week and had a fitness test this past Friday. Got it today. The overhead press is getting a bit challenging--I'll have to rest more in between sets.

Did pullups like normal and a 3 mile run. Tomorrow yoga and cardio.
Title: Re: Fitness
Post by: Is Friday on December 19, 2018, 03:52:00 PM
(https://i.ibb.co/BVs50v8/Screenshot-2018-12-19-21-50-19.png) (https://ibb.co/tMCTVny)

Chin ups and a mile run, too.
Title: Re: Fitness
Post by: Brytta Léofa on December 19, 2018, 04:14:17 PM
Get some, fellow exercist!

Lazy/sick/fixing schedule. Workout report tomorrow.
Title: Re: Fitness
Post by: MeTekillot on December 20, 2018, 06:00:00 PM
"Fuck that shit brah, you can either be a sick cunt or you can be a sad cunt, don't be a sad cunt brah"
Title: Re: Fitness
Post by: Is Friday on December 21, 2018, 02:25:53 PM
(https://i.ibb.co/0JZLDLw/Screenshot-2018-12-21-20-03-54.png)

Man. What a sad squat day. I'll get it Monday.
Title: Re: Fitness
Post by: Is Friday on December 23, 2018, 04:03:49 PM
(https://i.ibb.co/dg3dVs7/Screenshot-2018-12-23-21-59-03.png)

Decided to lift today instead of waiting for tomorrow. I tried 225 for bench and got the first set but wasn't up to doing all 5 sets at that weight yet.

I got the squats it was just painful. I'll need to start taking better care of my body during off days.
Title: Re: Fitness
Post by: Brytta Léofa on December 24, 2018, 02:52:03 PM
Didn't exercise last week, being sickish/lazy, but finally:
(https://i.postimg.cc/6QZ80fJF/20181224-173035000-i-OS.png)

Squat weight was easy, but kept with the +5 progression since I was really sore last time. Other weights barely-there.

I've previously squatted up to a bit over 200, overhead-pressed ~85, and deadlifted, like, 150ish? (But also, this was on the Starting Strength 3-rep plan.) So the overhead press will be the first thing to get "interesting."
Title: Re: Fitness
Post by: Is Friday on December 26, 2018, 01:20:11 PM
(https://i.ibb.co/vHzTXLV/Screenshot-2018-12-26-18-22-58.png)

Got wrecked today. Barely made the squats and it took all of my chi from the other lifts. I haven't been taking care of myself this week though, so I'm not surprised that I failed.
Title: Re: Fitness
Post by: Lizzie on December 26, 2018, 01:53:25 PM
Now that I'm at Amazon, I've been getting a workout for a few hours per day, five days per week. Bending lifting twisting squatting walking turning tilting, and working up a sweat. My step record is 17,280 steps in 1 day, but that was 7 hours of work. I pulled a double but we had a flex-down hour and left early with pay.

During the week in November after I was hired, I averaged 7,500 steps per day (not including days off). I'm now averaging 9000 steps per day, not counting days off.

I lost 4 pounds in the last month, but gained back almost 2 of them in the past week (back to back Christmas dinners, following a day out with the girls from work at Ruby Tuesdays).

I definitely have more stamina than I did before I was hired, so things are progressing. They say you can typically expect to lose between 10-20 pounds in your first few months at Amazon before your body gets used to the workout.
Title: Re: Fitness
Post by: MeTekillot on December 27, 2018, 07:26:12 PM
Trying to rest a persistent soreness and stiffness in my left arm but don't want to fall off the workout wagon.
Title: Re: Fitness
Post by: Brytta Léofa on December 27, 2018, 09:33:44 PM
Wednesday:
(https://i.postimg.cc/sxccczPv/20181226-230039000-i-OS.png)
Title: Re: Fitness
Post by: Is Friday on December 28, 2018, 03:05:50 AM
(https://i.ibb.co/Hgf7xvp/Screenshot-2018-12-28-09-03-08.png)

I'm deloading on the squats because I feel a severe ache in my squat muscles. 225 still felt difficult today. Moved up on bench--almost at 225x5. Then I'll be a cool guy in the gym.
Title: Re: Fitness
Post by: Brytta Léofa on December 31, 2018, 06:48:48 PM
New Year's Eve:
(https://i.postimg.cc/cJmN5W2f/20181231-173502000-i-OS-1.png)

Jumped the deadlift up to 135 because c'mon. (A word I pronounced "seaman" as a youngster because reading > speaking.)
Title: Re: Fitness
Post by: Is Friday on December 31, 2018, 06:52:53 PM
Your deadlift should be more than your squat, yep. You'll probably see your deadlift consistently improve at a steeper trajectory than your squat.

I'm stupid and put too much on the bar for squat so I ended up just updating my max squat and hitting 4 sets of 205 after.

(https://i.ibb.co/4dsjy2B/Screenshot-2019-01-01-00-49-22.png)

Deadlift I failed to pickup the first time, bailed, reset and tried again after a couple mins.

Pull ups and cardio as usual. Did a 5mile run and 5k row yesterday.
Title: Re: Fitness
Post by: Is Friday on January 02, 2019, 09:31:49 AM
Had to cut my workout short today. Ah well. I had good sets on squat/bench.

(https://i.ibb.co/jrcfyMK/Screenshot-2019-01-02-15-10-01.png) (https://ibb.co/x7pL1jv)
(https://i.ibb.co/mSx5dRS/0102191426.jpg) (https://ibb.co/QX5vhJX)
(https://i.ibb.co/wzWQ1JJ/0102191333.jpg) (https://ibb.co/kS8DF33)
Title: Re: Fitness
Post by: Brytta Léofa on January 03, 2019, 12:31:51 PM
Thursday:
(https://i.postimg.cc/dVd7DRwQ/20190103-163046000-i-OS.png)
Title: Re: Fitness
Post by: MeTekillot on January 03, 2019, 03:10:50 PM
Putting my twice weekly isometrics and weights on hold until I get checked out by a doctor. Am at 25 push ups a set atm though. 35 lb curls and shrugs, 25 lbs for shoulder raises and tricep+wrist curls.
Title: Re: Fitness
Post by: Jarvis on January 03, 2019, 04:17:15 PM
Anyone have experience in working out whilst recovering from a separated shoulder?
Title: Re: Fitness
Post by: Is Friday on January 05, 2019, 01:19:59 AM
Anyone have experience in working out whilst recovering from a separated shoulder?
I subpluxed my left shoulder years ago, yeah.
Title: Re: Fitness
Post by: Is Friday on January 05, 2019, 07:41:25 AM
(https://i.ibb.co/3kh5XSK/Screenshot-2019-01-05-12-52-13.png)

It wasn't pretty today, but at least now I feel like a big boy.
Title: Re: Fitness
Post by: Jarvis on January 05, 2019, 02:22:44 PM
I subpluxed my left shoulder years ago, yeah.

Know if bodyweight instead of lifting is safe to do whilst recovering?
Title: Re: Fitness
Post by: Is Friday on January 08, 2019, 05:23:10 AM
I subpluxed my left shoulder years ago, yeah.

Know if bodyweight instead of lifting is safe to do whilst recovering?
You're going to want to start with a physical therapy type of routine until you can achieve full ROM without pain. Bands, soup cans, things like that. I remember pullups hurt for over a year (still did them, but I don't recc that.)

Workout yesterday:
Squats - 270x1, 270x1, 225x5, 225x5, 225x5. Deloading, didn't feel very good lifting heavy.
Bench - 225x5, x5.
Barbell Row - 185x5, x5.

I think I'm going to switch up my routine fairly soon. I am struggling to lift 5x5 on squat every other day.
Title: Re: Fitness
Post by: Brytta Léofa on January 09, 2019, 04:56:56 PM
Nothing over the weekend (bleh), but got my lifts in Tuesday:
squat 165 lb 5x5 - easy
OH press 65 lb 5x5 - easy
deadlift 145 lb 5x5 - huuh

Interested to see where the squats start getting dicey, and whether I can actually keep +5ing through ~85 lb (previous max) on the OH press.
Title: Re: Fitness
Post by: Jarvis on January 10, 2019, 06:40:52 AM
I subpluxed my left shoulder years ago, yeah.

Know if bodyweight instead of lifting is safe to do whilst recovering?
You're going to want to start with a physical therapy type of routine until you can achieve full ROM without pain. Bands, soup cans, things like that. I remember pullups hurt for over a year (still did them, but I don't recc that.)

Workout yesterday:
Squats - 270x1, 270x1, 225x5, 225x5, 225x5. Deloading, didn't feel very good lifting heavy.
Bench - 225x5, x5.
Barbell Row - 185x5, x5.

I think I'm going to switch up my routine fairly soon. I am struggling to lift 5x5 on squat every other day.

Cheers mate.
Title: Re: Fitness
Post by: Is Friday on January 10, 2019, 11:39:39 AM
(https://i.ibb.co/5v8hmLx/49680385-775109759515206-3677967773318774784-n.png)

Switched to the Starting Strength app ($9,) mostly because Rippetoe is my new preacher, so I may as well buy the app to go with the book I bought. It's not very intuitive but I figured it out with some playing around. I like that you can reference his book from within it and it has more options than the free Stronglifts. Also, I'm sick of doing 5x5s--my body was falling apart. 3x5s will treat me better.

I don't drink a gallon of milk a day, though, heh. ('cause I'm too big for that, anyway.)

https://www.youtube.com/watch?v=jkR6wK2_eEo

Took the other day off and Tuesday I did a cardio-esque routine.

Also, LOL:

https://youtu.be/rTaDksFBwLM

I feel good about my investment because I'm where Rippetoe said I'd be in his book (reading is the video above.) Keep at it @brytta!
Title: Re: Fitness
Post by: Brytta Léofa on January 10, 2019, 07:32:45 PM
Thursday:
squat 165 lb 5x5
bench 95 lb 5x5
barbell row 75 lb 5 reps, only 4 sets

My previous barbell row was ostensibly 95 lb, but it Was Not Happening today. Checked my form against the video and felt better after adjusting, but I'd already put some strain in my back, so.

If I get my Saturday workout in, I'll add a short run...I don't want to do distance running, but getting a tiny bit of wind back would be good.
Title: Re: Fitness
Post by: Bebop on January 11, 2019, 03:38:43 PM
What app is that that you guys are using?  It's probably already been mentioned but I don't want to scroll forever.

This week is week four of cardio 4X a week.  I'm not seeing a huge amount of weight lose.  Grr.  But my mile is getting faster and I can tell I'm getting into better shape after neglecting cardio for some time since my dad passed away so I'll take that as a win since losing weight is more of a thing I want to do than a thing I need to do.
Title: Re: Fitness
Post by: Brytta Léofa on January 11, 2019, 03:44:37 PM
https://stronglifts.com/apps/
Title: Re: Fitness
Post by: Is Friday on January 12, 2019, 01:06:32 AM
Did a 3 mile run with 4 blocks of calisthenics divided up into it.

30 pushups
30 squats
30 sit ups
10 burpees
X4
Title: Re: Fitness
Post by: Is Friday on January 15, 2019, 05:26:44 AM
Missed yesterday cause I was walking around all day in a city.

Today:
Squat - 275 x 5, 5, 5
Bench - 235 x 5, 5, 3 (feels bad man)
Deadlift- 355 x 5, 5, 5
Chinups - 10, 10, 10
Title: Re: Fitness
Post by: Brytta Léofa on January 15, 2019, 11:17:58 AM
Nothing all weekend, though I did snowshoe 2 miles which was fun.

Monday:
Squat 170 lb 5x5
OH Press 70 lb 5x5
Deadlift 155 lb 5x5
Run/walk 1 mile in like 9:40.  :-[
Title: Re: Fitness
Post by: Is Friday on January 16, 2019, 01:16:50 PM
Went about 4-5 miles today on a run. Feet went numb about 3 miles in for whatever reason. My back probs better not be returning.
Title: Re: Fitness
Post by: Is Friday on January 17, 2019, 11:51:07 AM
(https://i.ibb.co/wW7Vnmn/50226190-334781927363136-5687425599220482048-n.png)

Almost had the last rep on deadlift--got it halfway up. (That's what she said.)
Title: Re: Fitness
Post by: Brytta Léofa on January 17, 2019, 01:10:38 PM
Procure some!
Title: Re: Fitness
Post by: Bebop on January 17, 2019, 02:02:02 PM
Finally seeing my weight trending down.  It's week 5 of going to the gym 4x a week and doing at least a 400 calorie burn (approximately 4 miles).  I'm incorporating core workouts in now.  I have about 6 - 10 lbs more where I want to focus on fat loss.  From there I want to focus on muscle building to retain and harden.  I am however, doing good on my macros and even though I'm not strength training too hard ATM, I've got my protein set at about 30% - 40% most days.
Title: Re: Fitness
Post by: Brytta Léofa on January 17, 2019, 07:24:51 PM
Wednesday didn't happen, so Thursday:
squat 175 lb 5x5
bench press 100 lb 5x5
barbell row 75 lb 5x5

My previous barbell row was ostensibly 95 lb, but it Was Not Happening today.

Turns out that one set of plates is marked in kg. Oops. (45 lb + kg_to_lb(50 kg) = 155 lbs.)
Title: Re: Fitness
Post by: Is Friday on January 21, 2019, 09:26:32 AM
(https://i.ibb.co/ZNqnNJr/50592080-1025648947619900-3018148676531912704-n.png)

I was halfway up on bench again for the last rep. Damn it. I need some 2.5lb plates--someone stole them out of the HITT box I use. Guess I'll have to go to the official gym for my next bench day and do 230lbs.
Title: Re: Fitness
Post by: Cind on January 22, 2019, 04:04:56 AM
Yoga and tai chi feel great, and your body gets used to the nonbeginner poses after a week or two, making them easier to do.

I've been eating raw fresh tomatoes and bell pepper pieces with sriracha, the magic sauce.
Title: Re: Fitness
Post by: Is Friday on January 23, 2019, 09:30:51 AM
(https://i.ibb.co/WtNFycH/50625294-526453131195270-9112839326915362816-n.png)

I have a tweaked wrist right now so things like overhead press and bench press are a struggle. Gonna start deloading on those exercises so that I don't make it worse. Same with chin ups, might just go easy for a week or two because of my wrist.
Title: Re: Fitness
Post by: Bebop on January 23, 2019, 01:12:16 PM
Dropped another pound this week.  I'm increasing my intensity on my runs and this week going for 5 days a week instead of 4.  I'm 5 lbs from goal and I've got 4 weeks.  I'm going to keep staying in my calorie deficit.  Also going to keep up the workout routine on vacation.  When I get back I plan to continue cutting and assuming I've dropped the 5 lbs I want start incorporate strength training to solidify my base.

I'm getting the swing of eating in my deficit.  My macros lately have been spot on and honestly?  With what I'm eating I'm pretty happy.  I love my honeycrisp apple with natural peanut butter and cinnamon or raspberries in vegan yogurt.  Last night I cut out the apple to have some pirogi for dinner.  Tonight I'm making breakfast tacos, which I'm looking forward to.

Eggs and seafood are helping me get the protein I need.  My diet isn't vegan but it's still strongly plant based and currently doesn't include any poultry, mammal and very little dairy.
Title: Re: Fitness
Post by: Brytta Léofa on January 23, 2019, 08:52:53 PM
Monday:
squat 180 lb 5x5
OH press 75 lb
deadlift 165 lb

Wednesday:
squat 185 lb 5x5 - hey, actually squatting my body weight now :D
bench press 105 lb 5x5
barbell row 80 lb 5x5

Seems like I've got a time that's working well. Added "workout" to my MWF work calendar.
Title: Re: Fitness
Post by: Is Friday on January 23, 2019, 09:39:09 PM
Quote from: Brytta Léofa
hey, actually squatting my body weight now :D
(https://s2.gifyu.com/images/tenor-17619b18a8bb9d4e1.gif)
Title: Re: Fitness
Post by: Brytta Léofa on January 25, 2019, 08:33:57 PM
Monday:
squat 180 lb 5x5
OH press 75 lb
deadlift 165 lb

Friday:
squat 190 lb 5x5
OH press 80 lb
deadlift 135 lb - it completely sucked and I hate deadlift so I took off a bunch of weight  :-[
Title: Re: Fitness
Post by: Is Friday on January 26, 2019, 07:20:01 AM
@brytta You might want to check your form. But yeah, deadlift sucks. It's never comfortable.

(https://i.ibb.co/4ZGptnf/50998036-578667049273050-6060422034041602048-n.png)

Doing okay on power cleans since I've added them. It doesn't feel heavy yet. My form isn't very good, though. Working on that.

BUSTED through being stuck on bench press today. I watched a lot of form videos and practiced this past week. Turned out it was easier than I thought it would be with just minor form tweaks.
Title: Re: Fitness
Post by: Is Friday on January 30, 2019, 06:45:15 AM
(https://i.ibb.co/QYqns7x/51047050-1236351596514487-3002683787789205504-n.png) (https://imgbb.com/)

I am riding the struggle bus. I am deloading on my squats because I didn't like that my form was suffering as I kept adding weight. I think I can get back up to 305 working set in a week or two while focusing on good form.

I failed on bench because I was in the wrong position under the bar the first set. The last set I just couldn't do it. Oh well. I'll get it next time.
Title: Re: Fitness
Post by: Is Friday on January 31, 2019, 04:47:04 PM
Just went for a run listening to RUN THE JEWELS. Did 4x pace race laps for my 3 mile. Man, I'm so slow. I definitely let my sprints go this past month. I'll need to get back into it for my PFT run in a couple months. I'd be happy with a 20-21min, though.
Title: Re: Fitness
Post by: Brytta Léofa on January 31, 2019, 06:58:25 PM
This week has been a big nothing. Getting back into it tomorrow.
Title: Re: Fitness
Post by: MeTekillot on February 01, 2019, 03:11:33 AM
Been eating 3k calories almost every day. Cardio improvements have made my meditative breathing much easier. Should stop smoking cigarettes. Most of the calories are in sugar packed nutrition shakes.
Title: Re: Fitness
Post by: MeTekillot on February 03, 2019, 08:12:20 PM
Came too close to a shoulder injury trying to up my weight on the chest press. On a week's rest, just to make sure nothing is fucky. Haven't tried maxing out but I can do my body weight for my sets of 8-10 (155 lbs).
Title: Re: Fitness
Post by: Is Friday on February 05, 2019, 07:12:55 AM
I went super light last week to try and heal up my wrist, etc. Getting good form on my squats. Pretty stoked.

(https://i.ibb.co/qpyRZfR/51177106-990505601148070-3941540548950622208-n.png)
Title: Re: Fitness
Post by: boog on February 05, 2019, 09:49:56 AM
The Y reconfigured so much shit since I've been gone that its free weight area is LAUGHABLE. So, I've been stuck to machines, because there are only 1-2 pairs of each dumbbell weight available, and there are only 1-2 pairs of plates for each weight available.

It's fucking ridiculous, y'all. And they only have one cable machine. So ............................

I've been doing the assisted pullup/dip machine for my legs and also chest/tricep/back. I use the abduction machines for booty and legs. Leg press machine at low weights with high reps for sideways leg presses. Chest fly machine. Quad extension and hamstring whatever the fuck.

I'm really miffed. I'm paying so much money a month for them to get rid of all of the good stuff. Fuckin' stupid.
Title: Re: Fitness
Post by: roughneck on February 05, 2019, 12:58:29 PM
I've completely bailed on lifting weights. I'm old and fuck that.

BJJ, calisthenics, yoga, and rowing machines.

Intermittent fasting.

Dropped 30lbs. Getting skinny!

On the rowing machine I always play this scene out in my mind's eye.

https://www.youtube.com/watch?v=ax7wcShvrus (https://www.youtube.com/watch?v=ax7wcShvrus)
Title: Re: Fitness
Post by: Is Friday on February 08, 2019, 01:08:47 AM
Failed on squats last night and only did my warm up for bench since my wrist. Still did power cleans.
Title: Re: Fitness
Post by: Brytta Léofa on February 08, 2019, 01:13:56 PM
Wednesday:
squat 5x5 200 lb
OH press 5x5 85 lb
deadlift 1x5 145 lb

Last Friday:
squat 5x5 195 lb
bench 5xs5 110 lb
row 5x5 85 lb

Should get another one in this afternoon, which will make this week better than last week. :)
Title: Re: Fitness
Post by: Cind on February 09, 2019, 04:41:26 AM
I've been able to do more sets of a tai chi move called Search the Sky. It uses the horse or half-horse stance and is part of the set of the Precious Eight (the eight most valuable poses in tai chi.)

At first I didn't try for more than one complete set of mirrored moves on either side, now I'm up to three. I haven't been giving it a whole lot of effort. Requires leg strength. Its supposed to be good for wounds.
Title: Re: Fitness
Post by: Cind on February 09, 2019, 06:22:46 AM
https://www.msn.com/en-us/health/fitness/the-best-and-worst-cities-for-an-active-lifestyle/ss-BBThQ6e?ocid=spartanntp#image=1 (https://www.msn.com/en-us/health/fitness/the-best-and-worst-cities-for-an-active-lifestyle/ss-BBThQ6e?ocid=spartanntp#image=1)


This news article is a list of what I'd call the easiest places and the hardest places in America to work out, although some of the places listed are suburbs outside of their cities, where most people are not going to walk to work. The article looks at things like numbers of parklands/basketball hoops/playgrounds/baseball diamonds, and hiking and running trails, sporting goods stores, number of fitness centers and fitness trainers and how much the services of the last two cost. Also air quality and the predictability of the weather.

Best places for fitness:

1. Honululu
2. Chicago
3. San Francisco
4. Portland
5. Seattle
6. Minneapolis
7. Washington, D.C.
8. Denver
9. San Diego
10. Madison, Wisconsin

Worst Places for Fitness

10. Memphis
9. Garland, Texas
8. Toledo, Ohio
7. Wichita, Kansas
6. Arlington, Texas
5. Fresno, California
4. Irving, Texas
3. Bakersfield, California
2. North Las Vegas
1. Hialeah, Florida
Title: Re: Fitness
Post by: MeTekillot on February 11, 2019, 10:56:47 PM
Can chest press more than my bodyweight now. Might be developing a hernia on my side that's crooked from scoliosis, though. Think I'll start doing exercises for my face to manage the slackness of my muscles and develop some definition. Are there tiny weights you can use for your face?

chest press: 160 x 8 x 3
curls: 35 x 12 x 3
wrist curls: 25 x 12 x 3
reverse wrist curls: 15 x 12 x 3
shoulder press (one arm cuz i only got one dumbell): 35 x 12 x 3

Been pounding 6 flights of stairs 3-4 times a day during the week. Also cutting loose in moshpits when I manage to find shows with pretty rowdy ones but that's only been every other weekend or every 2 weekends.

Been holding off on planks until I get the possible hernia looked at.
Title: Re: Fitness
Post by: Brytta Léofa on February 12, 2019, 12:52:32 AM
Literally snowed out of work (where the gym is) today.

However I have done a deal of shovelling this weekend and built a 4' tall slipform snow wall in front of my house. If the snow zombies come I am ready.
Title: Re: Fitness
Post by: Is Friday on February 16, 2019, 03:09:43 AM
Been trying to rest my body because of my wrist and did mostly cardio this week with some chin up pyramids in there. The chin ups don't really aggravate my wrist. Looking to have one or two lifting days next week and see how that goes.
Title: Re: Fitness
Post by: Potaje on February 16, 2019, 09:12:31 AM
120 sit ups

60-70 push ups

and some low impact weight training.

Took me from 200 lbs to 153 lbs,, 
from size 40 to 33 / 32. 

and a full on six pack and defined back, shoulders, arms and chest.

I am aiming for lots of bulk, but to define and slim down. 3 month to achieve though continued past that point because I enjoy the feeling.

I had been quick stepping 79 flights of stairs twice a week and running 3 miles 4x week for the first three months, then I pulled a muscle in my hip. Damn this 47 yr old body. So I cut most of this out for a time and will pick up jogging again in the spring and in place I walk to keep up to cardio, though I would rather replace it completely with swimming.
I divide my work out half morning and half in the evening.
Title: Re: Fitness
Post by: MeTekillot on February 25, 2019, 08:19:12 PM
Sprained shoulder on Friday so a week's rest until I'm back at it. Still doing stairs. Last two cigarettes then switching to vaping to taper off.
Title: Re: Fitness
Post by: boog on March 01, 2019, 05:06:38 PM
I've been out of the gym for a week. I had the flu, strep, a sinus infection, norovirus, and pink eye all hit me at once. So I think that's enough of a fucking reason not to.  :-X
Title: Re: Fitness
Post by: MeTekillot on March 17, 2019, 10:59:01 PM
Right arm injury I got a year or two ago is still paying dividends in soreness whenever I do curls or anything that focuses on my forearm. Armwrestles at parties and bars probably aren't helping the situation but I'm probably still going to get into them, because I love armwrestling. Pretty much all my joints are clicky and sore the days after I get into particularly rowdy moshpits but I haven't been hit too hard too many times the last couple of weeks. Steady gains in strength, still, but my finances are somewhat at odds with a decent sleep schedule for recovery and staying social. Self-talk and emotional coping skills have improved vastly from when I first started my fitness goals. Even on days I struggle to get out of bad simply due to a poor mood, I still manage a maintenance set of exercises even if I don't push my limits.

EDIT: Also I'm down to 150 lbs, which is nice. And by nice, I mean I hate it.
Title: Re: Fitness
Post by: MeTekillot on May 16, 2019, 02:35:58 AM
I can chest press 30 lbs more than my bodyweight now but my chest still looks somewhat flat. Wonder if it's a result of the pectus carinatum or if I'm over recruiting my arms into it instead, or maybe chest presses are just ease than benching it. My arms and shoulders look great. Need to work on legs and cardio. No cigarettes for a while now and I've been murdering peanut butter jars for protein.

Scoliosis always has me rest my weight on my right. Going to consciously lean my weight on my left to see if it improves my symptoms. I've had a pinched nerve in my left shoulder for a couple years now. I'm hoping it'll just pop back into place one day like how in TV and I'll become more powerful. My left foot has blisters that my right doesn't because my gait is slightly awkward from it. My left side is somewhat numb and uncoordinated in general (75% that of my right side, maybe?) though my left side is noticeably more muscular as a result of me brute forcing past the dysfunction.

Need another surgery on the lazy eye. Been training it so my eye contact at a distance isn't so hard to note for others. I have binocular control of the eye, it drifts if I don't center it.

Cheating my calorie needs with soda some days. Should probably replace that with milk or something.

I think I've gained weight? I've definitely gained strength but have been avoiding scales so I don't shake my confidence if it turns out I haven't put on any pounds.

Need a car for grocery shopping so I can meal plan.
Title: Re: Fitness
Post by: Brytta Léofa on May 28, 2019, 07:11:00 PM
Well lads/lasses/*,

squat 5x5 175#
overhead press 5x5 75#
Title: Re: Fitness
Post by: Namino on May 28, 2019, 08:35:13 PM
Can I complain about my diet in here?
Title: Re: Fitness
Post by: MeTekillot on May 29, 2019, 12:58:33 AM
Only if I can complain about mine. Too much similarly-tasting food overwhelms my palate and makes me not able to eat it anymore. It's not about nausea, it's simply the sensation of the food. On the other hand, I'll frequently have mood swings during meals that overwhelm me with enough emotion that I lose my appetite. I also eat lethal amounts of sugar and salt.

On the bright side, I didn't feel tired whatsoever on my mile walk home today. I wear dress boots with a 2 inch heel.
Title: Re: Fitness
Post by: Namino on May 29, 2019, 02:06:50 AM
I wake up. I eat 4 servings of peanutbutter. (130g everything is weighed to the gram). 760 calories, 64g fat, 28g carb, 28g protein.
I go to the gym.
I come home. I have 2 servings of Whey Protein Isolate in water. (50g, 180 calories, 42g of protein, neglible carbs/fat). I have two servings of metamucil for fiber (90 calories, all carbs (11g))
I go to work. I eat lunch, 240g of taco chicken or something similar. (396 calories, 74.4g protein, 7g fat, no carbs)
I fast for the rest of the day.

I wake up, start over. 1426 calories, 144.4g protein, 71g fat, 35g carb. 6x working out per week.

For a month now.

No weight loss from 160. I set 155 as my cut goal and it's mocking me. My body is defying the laws of thermodynamics. I should be studied by the government.
Title: Re: Fitness
Post by: Cerelum on May 29, 2019, 09:22:20 AM
I wake up. I eat 4 servings of peanutbutter. (130g everything is weighed to the gram). 760 calories, 64g fat, 28g carb, 28g protein.
I go to the gym.
I come home. I have 2 servings of Whey Protein Isolate in water. (50g, 180 calories, 42g of protein, neglible carbs/fat). I have two servings of metamucil for fiber (90 calories, all carbs (11g))
I go to work. I eat lunch, 240g of taco chicken or something similar. (396 calories, 74.4g protein, 7g fat, no carbs)
I fast for the rest of the day.

I wake up, start over. 1426 calories, 144.4g protein, 71g fat, 35g carb. 6x working out per week.

For a month now.

No weight loss from 160. I set 155 as my cut goal and it's mocking me. My body is defying the laws of thermodynamics. I should be studied by the government.

You might be offsetting fat loss by muscle gain.  More cardio less weights maybe?

Title: Re: Fitness
Post by: Namino on May 29, 2019, 09:44:41 AM
Sadly, the laws of thermodynamics still apply. If I was losing fat but gaining muscle, the maximum addition of that weight is dictated by the inputs into a system. A closed system can't gain or lose mass (ie, if the system is just me -- bones, organs, fat, muscle and water) by transferring between closed components (ie, moving fat to muscle). The system I have is open (ie, I'm eating and interacting with the universe) the the amount of inputs is, at least on paper, vastly smaller than the amount of output from the system.

I've also been cut/bulk cycling for 7 years now so if somehow I found a way to gain significant muscle mass on a deficit, it'd be be very surprising.

In short: Reeee.
Title: Re: Fitness
Post by: Bebop on June 01, 2019, 04:09:58 PM
Sadly, the laws of thermodynamics still apply. If I was losing fat but gaining muscle, the maximum addition of that weight is dictated by the inputs into a system. A closed system can't gain or lose mass (ie, if the system is just me -- bones, organs, fat, muscle and water) by transferring between closed components (ie, moving fat to muscle). The system I have is open (ie, I'm eating and interacting with the universe) the the amount of inputs is, at least on paper, vastly smaller than the amount of output from the system.

I've also been cut/bulk cycling for 7 years now so if somehow I found a way to gain significant muscle mass on a deficit, it'd be be very surprising.

In short: Reeee.

It sounds like you're at a healthy weight.

Also, I know we want to reduce our bodies to formulaic numbers but it isn't an exact science.  You could try to cut your calories further but honestly, that would probably fuck up your metabolism.  I can't imagine you need less than 1500 calories a day as an adult.  You could also get a BodPod done and get your BPM checked.  I would try mixing up your diet too.  All calories are not created equal.  Four servings of peanut butter is a LOT of fat.  I love eating fresh ground, all natural peanut butter too but it bulks me like a mother fucker.  The amount of protein you're having is insane.  Maybe cut back a little while and eat some greens.  Your diet definitely resembles someone bulking instead of cutting.  Might be worth a shot.  Low carbs like that will trim you down but that's an insanely low amount of carbs.  Humans need veggie.  Are you doing keto?
Title: Re: Fitness
Post by: Namino on June 01, 2019, 04:27:44 PM
70g of fat is right in the optimal zone for my fat (.45g of fat x 160lbs bodyweight = 72g of fat a day). I'm a biologist so I have a habit of being incredibly methodical in the approach and just hammering the exact numbers. The most insane part is that I have keto strips to check for ketosis and on 20g of non-fibre carbs a day, I'm testing negative for ketosis. My hypothesis there is I'm not intaking enough fat to switch to ketone body metabolism. On a strict keto diet my fat and my protein values would be swapped but as a serious lifter, I can't afford to eat such a low amount of protein or I'll atrophy.

Something I hypothesized since my last post is that maybe eating 130g of of straight pb might be causing a dietary bolus that is sitting in my gut for a long time and the retained weight is just the result of extremely delayed peristalsis as my gut works at this ball of pb. So I've started blending it with ice to make it more slurry and accessible to the walls of my intestines. 159 this morning, so maybe this is the key?

As far as a healthy weight, yeah. I'm not unhealthy, though my BMI is 26.1 which is overweight.  ;D Nothing like having defined transverse abdominals and having the 'puter call you fat.

Edit: There's also evidence that .8g of protein per pound of bodyweight is where protein has an asymptomatic effect on muscle mass, so 128g at my bodyweight. That being said it's generally supported by metabolic studies that increasing protein while cutting is ideal (some papers say 1.3g per lb bodyweight but fuuuuck that) to preserve your gains as you cut the chaff.
Title: Re: Fitness
Post by: RogueGunslinger on June 02, 2019, 06:15:49 PM
Are those ketosis tests accurate? If so it sounds like you just need to keep adjusting the diet to fit you, instead of using the template laid out by studies that tends to be more generalized.

What was your diet like before? A month might not be enough to offset other things, like water weight fluctuating. May just take some more time. Stick with it.
Title: Re: Fitness
Post by: Namino on June 02, 2019, 07:22:24 PM
Are those ketosis tests accurate? If so it sounds like you just need to keep adjusting the diet to fit you, instead of using the template laid out by studies that tends to be more generalized.

What was your diet like before? A month might not be enough to offset other things, like water weight fluctuating. May just take some more time. Stick with it.

Basically when I (and most athletes) go through a deliberate cut, it's sort of a deceleration for calories. If I'm eating 3,000 on a bulk, I'll start by dropping back to 2,800, then 2,500, 2,200, ect, increasing the drop every time the weightloss stalls. So my weight has been gradually decreasing for several months now and everything was going per usual based on previous cuts until this month when everything just jerked to a halt no matter how much I've dropped the calories.

Ketosis tests are... relatively accurate, based on previous experience. The most accurate would be blood but I'm not going to go extreme enough to start pricking myself every day for it.
Title: Re: Fitness
Post by: Namino on June 02, 2019, 07:24:32 PM
Are those ketosis tests accurate? If so it sounds like you just need to keep adjusting the diet to fit you, instead of using the template laid out by studies that tends to be more generalized.

What was your diet like before? A month might not be enough to offset other things, like water weight fluctuating. May just take some more time. Stick with it.

Basically when I (and most athletes) go through a deliberate cut, it's sort of a deceleration for calories. If I'm eating 3,000 on a bulk, I'll start by dropping back to 2,800, then 2,500, 2,200, ect, increasing the drop every time the weightloss stalls. So my weight has been gradually decreasing for several months now and everything was going per usual based on previous cuts until this month when everything just jerked to a halt no matter how much I've dropped the calories. It stopped around when I was eating 1650 a day and now I'm all the way down to what should be several hundred calories below my BMR and it's stubbornly not moving the dial.

Even if I had 0 fat left to burn (I have some left), then my muscles should be atrophying and the weight still falling off. The fact that the scale isn't moving at all means that the 1200/1300 a day I'm getting now is enough to totally meet my energy needs and that is just insane for someone like me.

Ketosis tests are... relatively accurate, based on previous experience. The most accurate would be blood but I'm not going to go extreme enough to start pricking myself every day for it.

Whoops, accidentally quoted myself instead of editting. :D
Title: Re: Fitness
Post by: Synthesis on June 05, 2019, 03:45:57 PM
Sadly, the laws of thermodynamics still apply. If I was losing fat but gaining muscle, the maximum addition of that weight is dictated by the inputs into a system. A closed system can't gain or lose mass (ie, if the system is just me -- bones, organs, fat, muscle and water) by transferring between closed components (ie, moving fat to muscle). The system I have is open (ie, I'm eating and interacting with the universe) the the amount of inputs is, at least on paper, vastly smaller than the amount of output from the system.

I've also been cut/bulk cycling for 7 years now so if somehow I found a way to gain significant muscle mass on a deficit, it'd be be very surprising.

In short: Reeee.

If you've been cut/bulk cycling and lifting religiously for 7 years, every time you bulk, you're probably hitting your genetic limit for muscle mass, and every time you cut from that you're necessarily going to atrophy a little.

You can be lean, you can be strong, or you can be natural, but you can only pick two.  Unfortunately, much of the information out there for bodybuilding falls into three categories:  studies done on pro or semi-pro athletes (not a generalizable population); studies done on untrained noobs (not generalizable to the already-fit population); and bro-science (which is non-scientific and incredibly tainted by a) advertising and b) PEDs).

As far as I've been able to tell, you can't gain muscle mass on a caloric deficit unless you're starting from overweight couch-potato status.  Every time I start to cut calories, my lift weights or reps go down, without fail...regardless of any particular macronutrient ratios I've tried.  However, I am most definitely not a natural athlete, so if you've got amazing genetics that push the mass equilibrium hard to anabolism, you might have different results.

That being said...yo...your diet sounds suuuuuper gross.  :o

Oh, also...losing weight really is as simple as CICO.  You only need the nutritional rocket science if you're trying to minimize muscle loss.  If you aren't losing weight, it's because you're either eating too much or not burning enough calories.  Eat less, or sweat more.
Title: Re: Fitness
Post by: Namino on June 05, 2019, 04:36:29 PM
Bro, this diet wasn't exactly plan A.  ;D

I can maintain my lifts pretty decently as I drop weight as long as my protein intake is high (1.3g/lb bodyweight). My squat went from 365x4 down to 345x4 over sixish months and 30lbs of loss. I don't think I'm at my limit yet. I can get stronger.

That being said I finally outsourced and got some professional help at one of the campus labs with a DXA scan to figure out what was up with this hard stall in my loss and, well, the most parsimonious answer is usually the correct answer (yellow is fat):

(https://cdn.discordapp.com/attachments/514181955236134922/585891334578241537/20190605_105133.jpg)

Lmaooo. The Dr. who took it said top 2% fat/muscle ratio she'd seen since working there.

So thirty seconds after I left her office:

(https://cdn.discordapp.com/attachments/514181955236134922/585898916004757504/20190605_105918.jpg)

We done boys. I'm free.
Title: Re: Fitness
Post by: Synthesis on June 05, 2019, 05:19:25 PM
If your body fat percentage is that low...why are you worried about cutting?  Do you compete? Have some sort of body dysmorphia?  Just interested in it for science's sake?

The only muscle-sparing weight-loss you can achieve at that point is dehydration, which is only useful going into a competition or a weigh-in.  But...if you're telling the truth about your body weight and your squat reps (and you aren't juicing), you're very near elite-tier genetics, so things that apply to average people aren't necessarily going to apply to you.
Title: Re: Fitness
Post by: Namino on June 05, 2019, 05:51:00 PM
365 4x4 squats are not that extreme, not even remotely in the realm of what a person on gear can accomplish. Edit: I would also argue it doesn't require specific genetics either. Every single male and perhaps a section of the female readers of this thread could hit 365x4 with enough time, training, diet and dedication, barring some sort of serious injury or other issue. The WR squat for my division (72kg) is 370kg (814lb). My 1RM was an exceedingly ugly strugglebus 415lb when I was bulking last (way heavier than 72kg at the time).

As for the reason for cutting, I cut weight because the Wilk's coefficient, which is the metric by which powerlifters are judged, is based on the amount of weight lifted divided by a formula that derives much of its value from the bodyweight of the lifter. You can increase your score by lifting heavy or by losing empty weight. Also the science is an amusing diversion for a researcher like myself.

Here's the 4th set of 335 last Tuesday when I was clocking the scale at 160. Didn't go for the usual 345 that day because we were (clearly) doing form checks, hence the video.

https://www.dropbox.com/s/2e6ca8s32rcq7wk/20190528_072947.mp4?dl=0
Title: Re: Fitness
Post by: Synthesis on June 05, 2019, 06:08:23 PM
Elite-tier isn't defined by how close you are to the world record, it's defined by how far you are above average.  A 415 lb. 1RM squat at 160 lbs body weight is very, very far beyond what most people can do.

Also...if you're looking at competition lifts, I think most standard weigh-ins are 24 hours prior to the start of the competition, so a serious competitor who weighs in at "160" lbs is realistically anywhere from 170 to 180 actual lbs.
Title: Re: Fitness
Post by: Riev on June 06, 2019, 09:51:25 AM
Doesn't it take an incredibly high fat intake coupled with a low-to-zero intake of carbs to enter into ketosis? Its a deliberate thing and used to be something that had to be done specifically while in-patient.
Title: Re: Fitness
Post by: Synthesis on June 06, 2019, 11:17:10 AM
Ketosis is a relative and dynamic thing.

Dietary fat and protein can still get converted to glucose, and from glucose to glycogen.  Even though it's metabolically inefficient.  Lack of dietary carbohydrates probably drives the equilibrium harder for someone on a ketogenic diet than for someone eating a "regular" diet...but...who knows?  The shit is massively complicated:

(https://www.sigmaaldrich.com/content/dam/sigma-aldrich/articles/biology/metabolic-pathway.jpg)
Title: Re: Fitness
Post by: Namino on June 06, 2019, 12:14:24 PM
Understanding metabolic pathways is not necessary for individuals not involved in actually doing proteomics. There's approximately 20,000 genes in the human genome. If you look at the gene ontology terms for those, ten thousand or so are involved in metabolism in some way or the other. Does that mean you have to worry about them all? Hell no.

You as a person are not in control of any of the catalytic enzymes involved in that process. It is a Fools errand to worry about how fast your pyruvate is being converted. All you can do is modulate your input conditions (food) and output conditions (exercise) to set the conditions and let the metabolic pathways work. Unless you have some major disorder, it'll end in predictable(ish) results.

As far as keto, there is a very lively community that put themselves into keto for weight loss and health reasons independent of any medical treatment.
Title: Re: Fitness
Post by: Synthesis on June 06, 2019, 12:33:24 PM
All I'm saying is that many (probably most) folks who claim to be on keto aren't actually going into ketosis, except when they're actively exercising, because after mealtime, those metabolic pathways are going into overdrive promoting gluconeogenesis and glycogen synthesis.  Then the rest of the day, you end up burning mostly glycogen, not ketones.  It doesn't matter if you're on a daily caloric deficit, because you aren't taking in calories at a steady rate, and you aren't burning them at a steady rate.

I also have a pet theory that dietary fats and proteins are less bioavailable than dietary carbohydrates, so when you match daily caloric intakes calorie-for-calorie between diets, keto diets result in lower actually-absorbed calories.  So "keto works!" really means "I was starving myself a bit more than I thought I was!"
Title: Re: Fitness
Post by: Namino on June 06, 2019, 12:46:30 PM
All I'm saying is that many (probably most) folks who claim to be on keto aren't actually going into ketosis, except when they're actively exercising, because after mealtime, those metabolic pathways are going into overdrive promoting gluconeogenesis and glycogen synthesis.  Then the rest of the day, you end up burning mostly glycogen, not ketones.

I also have a pet theory that dietary fats and proteins are less bioavailable than dietary carbohydrates, so when you match daily caloric intakes calorie-for-calorie between diets, keto diets result in lower actually-absorbed calories.

I trust people who say they're in ketosis only when they have diagnostic evidence in urine strips or blood pricks, which is how I knew I wasn't getting there. Based on my scan I'd assume it's because the bf was much lower than I had assumed so the availability of material to convert to ketone bodies was just not available.  Wark wark.

As far as bioavailability, I can believe that. Ketone bodies are the backup for a reason. As the default metabolic drive, you'd expect carbs to lead the pack at bioavailability. That being said, research into the subject of 'protein timing' has shown that in cases where there's too much protein to be absorbed, your body doesn't simply excrete it. Peristalsis slows down to give your gut time to work out as much as it can,  so I don't think you'd miss calories. Early hominids supposedly had a very boom or bust nutrition strategy so our peristalsis is modular to accommodate slowing down when we have a lot of material (like from a mammoth fall) to work through.
Title: Re: Fitness
Post by: Is Friday on June 07, 2019, 08:05:00 AM
Apparently I don't do enough HITT because that tabata was challenging.
Title: Re: Fitness
Post by: MeTekillot on June 07, 2019, 06:34:48 PM
Struggling back into the routine after a week long cold. Pressing 40 lbs above my bodyweight for my sets.
Title: Re: Fitness
Post by: boog on June 07, 2019, 10:31:27 PM
Apparently I don't do enough HITT because that tabata was challenging.

oh god, I sprinted at intervals today while running and well

DITTO
Title: Re: Fitness
Post by: Namino on June 07, 2019, 11:36:57 PM
Day 3 of the bulk. I ate a burger with two 1lb patties and hit 4 sets of 300lb squats for 8 reps each.

I'm in heaven.

(https://i.imgur.com/ulRcPUS.jpg)
Title: Re: Fitness
Post by: MeTekillot on June 09, 2019, 09:11:23 PM
I'm at 160. Give or take water weight and food and that's probably 5 lbs of muscle I've put on in the last few months. Quite pleased.
Title: Re: Fitness
Post by: boog on June 11, 2019, 11:50:24 AM
So, Namino, you're gonna do my keto macros for me?  ;)
Title: Re: Fitness
Post by: Namino on June 11, 2019, 12:17:27 PM
I don't know if I'm qualified considering I never went into ketosis at least while I was trying to measure it. ;D

365 x 3, 375 x 2, 345 x 4 squats today! Thank you,  food
Title: Re: Fitness
Post by: BOXCARS on June 26, 2019, 08:08:37 AM
Taken to lifting gallon jugs as I march with a 25 pound backpack. Can only keep this up for 15-30 minutes at a time before becoming completely exhausted, which really isn't very effective for marching and has questionable results for my arms. Feels good though, so I keep doing it. Its at least a distraction from the tedium of 3+ hour long marches and the weight gets lighter as I eventually have to stop periodically to drink. Singing while marching is fun but extremely tiring over long treks.