H8R wear sumthin tight 60155 Posts user info edit post |
dodgeball and volleyball 11/4/2009 12:35:58 AM |
dharney All American 4445 Posts user info edit post |
Quote : | "I'm losing weight at a steady pace, but my strength is slowly receding and I run out of energy towards the end of my workout. Today I felt completely gassed about 30 minutes in. I'm going to stick with the diet until I get to the BF% I want to be at before I worry about losing muscle mass, since I tend to gain it back really fast anyway." |
ya this happens to me too.....its kind of the tradeoff to trying to lose weight AND build muscle at the same time. My most rapid periods of gaining strength happen to also be when i put on about 5 lbs, and when i lost it back i lost some stamina when lifting as well.
its good u have a diet though, up the protein, keep the fat content low and hopefully it'll give u enough to continue on11/4/2009 1:19:21 AM |
theDuke866 All American 52839 Posts user info edit post |
USMC Combat Fitness Test ("CFT")
-1/2 mile "boots and utes" run (finished in just over 3 minutes)
-Ammo can lifts (30-lb ammo can pressed overhead)--did 97 to max the test, then stopped
-"Maneuver under fire" course: combination of sprinting, low-crawling, high-crawling, weaving between cones, dragging another Marine, fireman's carrying another Marine, then running and weaving between cones while carrying a 30-lb ammo can in each hand. Finished in just over 3 minutes
then tonight, did a brief chest workout:
5 sets Hammer Strength bench press 3 sets Hammer Strength incline press 11/4/2009 1:29:12 AM |
porcha All American 5286 Posts user info edit post |
i totally would work out with the military guys, they're always supersetting, never just a basic exercise...plus I'm always up early...I should join ROTC for the social aspect! 11/4/2009 7:08:54 AM |
eleusis All American 24527 Posts user info edit post |
Quote : | "its good u have a diet though, up the protein, keep the fat content low and hopefully it'll give u enough to continue on" |
my protein intake is already around 400 grams a day, so if anything I think I would need to lower it instead of increase it.11/4/2009 9:43:09 AM |
Slave Famous Become Wrath 34079 Posts user info edit post |
400 grams of protein, jesus christ, are you eating sides of of beef in between meals
I was eating around 250 grams back when I was going for bulk back in HS, and I got up to 230+ on my 5'9" frame
Of course, the steroids helped too 11/4/2009 9:48:39 AM |
lucyinthesky All American 11614 Posts user info edit post |
This Morning 40 minutes on elliptical 15 minutes of planks and crunches on the ball
Quote : | "was thinking of setting a goal for a half marathon mid/late spring, but if i stay in this funk there's no shot." |
Just run more. If you can run 3 miles, you can run 13. Just sign up and don't be a wuss. You'll be fine.
[Edited on November 4, 2009 at 9:53 AM. Reason : .]11/4/2009 9:49:28 AM |
kbncsufan All American 1504 Posts user info edit post |
today will be the first morning i do anything since the city of oaks marathon this past sunday
the weather was awful and the course was tough, esp. for a marathon, but overall a good experience
i think i am gonna try and get some speed back now and train for a 10K or something
still sore so prob. just go do an easy 3 miles or so 11/4/2009 9:58:04 AM |
dharney All American 4445 Posts user info edit post |
^^^^thats a lot of protein....lol 11/4/2009 10:00:08 AM |
lucyinthesky All American 11614 Posts user info edit post |
I've read that most bodybuilders should consume between 1 to 1.5 grams of protein per pound of body weight. At 400 grams per day, you're just above that. Perhaps you should cut down just a bit. 11/4/2009 10:03:55 AM |
eleusis All American 24527 Posts user info edit post |
I always figured it would be better to err on the high side and let gluconeogenesis take care of what I don't need, but I' also heard that eating too much protein can inhibit optimal amino acid uptake. I've never found any decent research article on the latter, so I've never been quite sure where to draw the line.
[Edited on November 4, 2009 at 10:36 AM. Reason : uptake] 11/4/2009 10:36:34 AM |
PackMan92 All American 8284 Posts user info edit post |
1-2g per lb is usually the recommended amount (I've even seen it based on Lean Body Mass before)
If you lower the protein I would try and up the fat to make up for the lost calories (I prefer increasing fat intake because fat has a protein-sparing effect) 11/4/2009 11:33:35 AM |
porcha All American 5286 Posts user info edit post |
yea, when cutting, I keep protein intake at ~1g per 1lb lean body weight, which is ~180g/day for me, easily achievable @ 30g per meal....fats/carbs I really don't count, only calories and getting enough protein....I do try to include at least 10g fats per meal though, fats rule
Traps/Arms
The Warm Up 10min Cardio 10min Dynamic Stretching
The Work Out 1x16x175 Power Cleans 3x10x365 Shrugs 1x18x115 Snatches
1x17x250 Floor Press 3x10x85 V-Bar Pushdowns 1x18x30 Single Arm Cable Extensions
1x18x50 Pinwheel Curls 3x10x25 Spiderman Curls 1x17x85 Preacher Curls
2x20 Bosu Crunches 2x10 Hanging Leg Pikes 1x20x60 Oblique Crunches
The Cool Down 10min Static Stretching PM Cardio? 11/4/2009 12:01:38 PM |
eleusis All American 24527 Posts user info edit post |
2g per pound of lean body mass would put me well over the 400g mark I'm already at. I always thought 2g/pound was a bit excessive unless you were taking drugs that would boost your metabolism or nutrient uptake. 11/4/2009 12:38:53 PM |
shredder All American 1262 Posts user info edit post |
^ 2g/day, 1.5g/day is fine if you train hard. You need it. 11/4/2009 3:29:57 PM |
Fareako Shitter Pilot 10238 Posts user info edit post |
Just ran an 8 miles at an easy pace.
1:06:28. 11/4/2009 3:35:17 PM |
dharney All American 4445 Posts user info edit post |
damn im not getting enough protein then...
i use whey tech (awesome btw) and usually 2 scoops and 16oz milk....that's about 50g protein but i only take it after i work out.
i have no clue how much protein is in all the cookies and pizza i eat 11/4/2009 4:11:10 PM |
arcgreek All American 26690 Posts user info edit post |
yesterday--me upperbody
today--deads, zerchers, stepups, defranco ab circuit (hell)
then some HIIT rowin'! 11/4/2009 7:33:58 PM |
Kiwi All American 38546 Posts user info edit post |
HIIT on the elliptical, real hardcore. haha
My ankle has been hurting lately when I start to do cardio. I don't know what I've done but does anyone have any recommendations besides not doing cardio to prevent further injury, or pain?
thx 11/5/2009 12:05:52 PM |
lucyinthesky All American 11614 Posts user info edit post |
40 minutes of elliptical and 15 minutes of power walking 11/5/2009 12:46:06 PM |
porcha All American 5286 Posts user info edit post |
biked to school & back, 80 minutes of riding...rest day otherwise 11/5/2009 1:56:23 PM |
katiencbabe All American 1791 Posts user info edit post |
HELP!
I went on a 2 year no-exercise phase (just because I'm lazy). I've recently started working out again and have been putting in some good time and workouts this past week. one thing I've noticed, though, is that I'm not sore at all the next morning.
Daily Workout routine: 25-30 minutes cardio (interval running/walking for 5 minutes,or elliptical gluteal b/c i like my butt). Then moving on to things such as leg press, machine bicep and tricep curls, chest presses, etc. I'm putting as much weight as I think I can handle and then doing from 10-20 reps for 2 sets.
Since I didn't work out for a long while and then just jumped back into it, shouldn't I be sore? Am I not doing enough? BTW, I document everything on my iphone, pretty cool. 11/6/2009 10:25:21 AM |
lucyinthesky All American 11614 Posts user info edit post |
^ You don't necessarily need to be sore, though it is generally a good indicator that your workout is working. Maybe go from run/walk to all run. And maybe try the stairmaster to really work those gluteals. As for weights, try using the cable crossover equipment. It offers a variety of ways to target different muscle groups.
This Morning 40 minutes of elliptical 15 minutes of abs 11/6/2009 10:32:57 AM |
PackMan92 All American 8284 Posts user info edit post |
^^ If you have the coordination/technique...then use free weights and don't go any higher than 12 reps. Also, if you're still in the cary/raleigh area: http://www.thewolfweb.com/message_topic.aspx?topic=580349 11/6/2009 10:36:11 AM |
dharney All American 4445 Posts user info edit post |
Legs Day
warmup 5min treadmill
Trainer was like 'today we're focusing on going FAST' so everything i had to do was like double time
Box Squats (sit on the bench and then get up) 4x8x135
Squat Jumps 3x12 Barbell Dip&Press: 3x12x45 Plate Lunges 2x25(each hand)xdown&back backwards
Pullups 3x10 Lateral raises 3x12x10 Leg lift plate toe touches (abs) 3x20x10
Sideways lunges 2xdown and back Scissor kick crunches: 1x60 secs 11/6/2009 10:50:20 AM |
sawahash All American 35321 Posts user info edit post |
I'm walking to work today and all weekend. 11/6/2009 10:50:42 AM |
NyM410 J-E-T-S 50085 Posts user info edit post |
1/2 mile jog warmup
Biceps: DB curls, BB Drag curls, Incline Hammer curls Triceps: Push Down, Double Arm Kickbacks Calves: Seated Raises, 45 Degree Calf Raises
Light basketball shoot around
Quote : | "Since I didn't work out for a long while and then just jumped back into it, shouldn't I be sore?" |
Ha, I took 2 months off (from the time I moved to the time I got around to joining a gym) and the 2 days after I first worked out each area of my body I wanted to DIE. Just soreness but good God. I could barely even get up off the couch after leg day. It wasn't pain, but just DOMS like crazy!
[Edited on November 6, 2009 at 10:56 AM. Reason : x]11/6/2009 10:54:25 AM |
katiencbabe All American 1791 Posts user info edit post |
i'm doing something wrong, then.
I also haven't done any abs stuff b/c i heard somewhere that if you're overweight then ab workouts will barely do anything, and that cardio is the way to go.
Now: 148 lb at 5'2" Goal: 125 lb 11/6/2009 11:02:31 AM |
lucyinthesky All American 11614 Posts user info edit post |
^ You should do both weights and cardio. Cardio is great for your heart and the weights (including abs--these are great for CORE STRENGTH) will boost your metabolism. As you build muscle, the muscle will burn more calories than fat. So remember to keep a healthy balance.
While abs may seem silly since you won't see immediate results, keep doing abs workouts because core strength will help you have better posture and overall fitness. You'll find it easier to do other exercises if you have strong abs. 11/6/2009 11:05:15 AM |
NyM410 J-E-T-S 50085 Posts user info edit post |
You can still do the ab workout, it's just that no one will seem them until you lower the body fat %. No harm working the core though... 11/6/2009 11:05:19 AM |
Slave Famous Become Wrath 34079 Posts user info edit post |
Yeah I see fat people doing crunches all the time
Then 5 minutes of cardio 11/6/2009 11:08:49 AM |
ncsuGALxcPaC All American 4160 Posts user info edit post |
Last night:
45 minutes = Pilates 40 minutes = Bike
Ate fish for dinner.
Down 6 lbs since Oct 4th. 11/6/2009 11:11:24 AM |
porcha All American 5286 Posts user info edit post |
Chest/Back/Shoulders
The Warm Up 10min Cardio 10min Dynamic Stretching
The Work Out 1x15x235 Incline Press 3x10x50 Incline DB Flies 1x17x235 Decline Press
1x18x180 CG Pull Downs 3x10x105 Bent BB Rows 1x18x180 Wide Pull Downs
1x18x175 Military Smith Press 3x10x15 Rear Cable Raises 1x18x45 Arnold Press
2x20x110 Cable Crunches 2x20 Bosu Crunches
The Cool Down 10min Static Stretching PM Cardio? 11/6/2009 11:56:45 AM |
Kiwi All American 38546 Posts user info edit post |
KADWACKLE! Girl what's gonna burn the fat is muscle and without a good core your muscles are gonna grow weirdly! (haha I mean without core you're more likely to hurt yourself)
Cardio is great but get those muscles too chickie!
I went to a Group class today with cardio, strength training, and core work. It was good but for some reason my throat now hurts... 11/6/2009 12:39:20 PM |
Arab13 Art Vandelay 45180 Posts user info edit post |
stop shoving cocks down it....
in other news wtf should I do at the gym today? would like to be more cardio orientated as I'm off the lifting regime for swimming, I have practice tonight at 6:30 so i don't want to go too hard or long really (gym time = 4pm but would like to get out before 5pm).... i got bored on the bike last time and hit a energy wall in practice (probably good for fat burning purposes)... i mean i can do the rowing machine for 2k + 25 min of bike time again.... but i feel bleh about that... 11/6/2009 2:36:41 PM |
Wadhead1 Duke is puke 20897 Posts user info edit post |
Stairclimber. 11/6/2009 3:01:56 PM |
Arab13 Art Vandelay 45180 Posts user info edit post |
meh, i'm more looking at a pickup game of some sort....... 11/6/2009 3:35:35 PM |
Slave Famous Become Wrath 34079 Posts user info edit post |
they're playing bas...ket...balllllllllllllllllll
we love that bas...ket...balllllllll
marathon game tonight
LET IT RAIN !!! 11/6/2009 3:40:09 PM |
Arab13 Art Vandelay 45180 Posts user info edit post |
what? 11/6/2009 3:42:37 PM |
Slave Famous Become Wrath 34079 Posts user info edit post |
im shooting hoops tonight 11/6/2009 3:44:10 PM |
Arab13 Art Vandelay 45180 Posts user info edit post |
nice, i think i'll just get a ball at the desk and shoot some if no game materializes ill just hop on the elliptical or some other pos to get a sweat up for a bit 11/6/2009 3:46:38 PM |
Stimwalt All American 15292 Posts user info edit post |
Ran a mile and played basketball, same routine M-F every week. I've stopped lifting weights for awhile now, I'll transition back into them soon. 11/6/2009 3:57:50 PM |
katiencbabe All American 1791 Posts user info edit post |
do you all work out every day, every weekday, or like every other day?
I like 4 out of 5 weekdays and then taking the weekend off, but I have a lot of extra time on the weekends... 11/6/2009 4:11:10 PM |
Stimwalt All American 15292 Posts user info edit post |
5/7 days a week, for at least 30 minutes, cardio and weights usually. You need to rest, it's a very crucial part of building muscle. I've been trying to extend my runs past a few miles, so I dropped the weights for a bit.
[Edited on November 6, 2009 at 4:13 PM. Reason : -] 11/6/2009 4:12:44 PM |
lucyinthesky All American 11614 Posts user info edit post |
^^ I work out 7 days per week, but I mix up my routine so I don't overtrain or plateau. I might do a spin class or a hot yoga class one day and then run 8 miles the next. I like working out on weekends bc I do have more time for a longer workout. 11/6/2009 4:17:07 PM |
porcha All American 5286 Posts user info edit post |
3 days on, 1 day off, overtraining like whoa 11/6/2009 5:03:26 PM |
ThePeter TWW CHAMPION 37709 Posts user info edit post |
Short workout today
Flat Bench: 2 sets Warmup, 1x5x205, 2x4x225, 1x7x205 Incline: 1 set Warmup, 3x5x175 (?) Cable Flies: Warmup, 2x10x42.5's, 5x50's
Tricep pushdowns: Warmup, 3x10x72.5 or so. 11/6/2009 5:17:00 PM |
Quinn All American 16417 Posts user info edit post |
Quote : | "meh, i'm more looking at a pickup game of some sort.......
" |
I hear that. I cant stand gym cardio equipment. It's about as unfun as things can possibly get. The only positive thing about them is you cant lose .11/6/2009 6:40:06 PM |
dharney All American 4445 Posts user info edit post |
3 mile run 11/6/2009 6:42:20 PM |
porcha All American 5286 Posts user info edit post |
^^come back so we can ball tomorrow 11/6/2009 7:10:02 PM |