Quote :

"noob question- Why can I do so much more weight on the incline bench machine than on the vertical bench machine?"

A better question is why are you using the machine?

(Realistically it's probably because of your shoulders)

1/25/2011 7:34:30 PM

I use the machines because I've never really used free weights much, don't have anyone to work out with, and don't have/know proper form.

1/25/2011 8:26:29 PM

Quote :

"I don't know how you lived off 1000 calories with how active you are. Was it on purpose that you were only eating that much (like were you watching everything you ate) or was it just more by chance that you were eating that much?"

i was incredibly active and yes consuming 1000 calories a day most days. i would track my stuff on the live strong site.

1/25/2011 8:35:34 PM

That's crazy.

[Edited on January 25, 2011 at 8:45 PM. Reason : ]

1/25/2011 8:40:29 PM

Ok, here's a reality check for me.

According to my scale on 12/27/10

Weight = 224
Body Fat % = 25.4%

According to my scale this morning

Weight = 222
Body Fat % = 25.1%


not cool

However, according to the wellness screening at work that I had last week,

Weight = 222
Body Fat % = 21.8%



I'm not sure which one is more accurate, however, the numbers, well they don't lie, I gotta get better about my eating. Maybe my 60 day numbers will be better.

1/26/2011 6:22:40 AM

your body can fluxuate during the day on weight, so w/in ~2lbs you can assume ur about the same


as for BF% i've seen higher fluxuations, anything within +/- 3% I don't even consider as having changed if you are going through the feet electrodes. The hands are a little better but neither are w/in 1% imho.


i was 197 this morning, as the gym workout at 745am. I hate morning workouts

1/26/2011 10:51:36 AM

you know it's fluctuate, right?

1/26/2011 11:10:11 AM

I ate so much yesterday being off Adderall is really throwing me for a loop - going from being relatively awake and not eating a lot to being a zombie (again) and wanting to eat everything in sight really sucks

I'm not nearly as hungry today (or I guess I should say I'm not nearly snacking as much) and I'm going to spin class in a little bit... maybe that'll tone down the cravings

1/26/2011 11:26:12 AM

down to 215 lbs and 11% BF from 230+/18% BF a year ago. my ultimate goal to maintain is ~210 lbs and 9% BF

1/26/2011 11:30:00 AM

^^^ha! im an idiot.

1/26/2011 11:59:55 AM

yeah the one I did through work was via the hands, the other ones were done at my via the feet via my weight scale.

The results show that I haven't really lost any weight, which sucks and will be serving as the motivation for me to eat better. (and considering doing my workouts).

1/26/2011 12:55:15 PM

^^^You must be pretty tall to weigh 215 lbs and be 11% BF. Or really muscular.

1/26/2011 1:11:53 PM

you can't build muscle while in a calorie deficit, i.e. (get HUGE)

and if you weigh the same and have been working out, it's probably because you are losing fat and firming up the muscles you have

if you are not losing any weight and working out, you're probably taking in too many calories

[Edited on January 26, 2011 at 1:28 PM. Reason : sdf]

[Edited on January 26, 2011 at 1:48 PM. Reason : S]

1/26/2011 1:20:44 PM

^are you sure about that? (the build muscle with a calorie deficit)

i would think that if youre protein levels were high enough you could.

1/26/2011 1:23:42 PM

you won't gain muscle mass, but can firm up what you have

from what i've read and have been told

but i'm not an expert

1/26/2011 1:27:08 PM

heh. i mean i have no clue.

you probably are right

1/26/2011 1:29:34 PM

everyone has muscles. the less fat you have, the more they show

but to get BIG, you have to eat BIG

1/26/2011 1:31:56 PM

^that makes sense

i was thinking that small muscle gains may still be possible (not probable though )

1/26/2011 1:32:45 PM

I have heard (which is how a lot of bad knowledge gets spread) in multiple places that people who have never strength trained before may put on a small amount of muscle in a deficit, but after the initial noob phase you won't put on muscle. I think a lot of people say they are because they get firmer or stronger. I just looked for some science on that but didn't find anything. There are so many T-nation/how-to-lose-a-bunch-of-fat-and-get-ripped-while-doing-nothing/Shape-magazine-don't-lift-a-dumbbell-or-you'll-get-huge sites that it is hard to sift through them all.

1/26/2011 1:39:21 PM

Quote :

"Simply put: yes. You can build muscle on a caloric deficit. HOWEVER, the process is much, much slower. As your personal trainer told you, body builders always want a caloric surplus because that will help them achieve their goals faster. If all you want to do is build muscle for your own personal benefit but lose weight (or you don't want to gain weight), then you can still have a modest caloric deficit while lifting weights and in time you will see results. http://caloriecount.about.com/pt-build-muscles-calorie-deficit-ft123356"

ok, that's as correct as I've read, but it's MUCH slower

1/26/2011 1:47:16 PM

That's just a random person on a message board though. No guarantees if they're right or wrong unless they cite data.

[Edited on January 26, 2011 at 1:55 PM. Reason : V I'm not trying to argue either. I just have seen this debate a bunch and would like some hard data]

1/26/2011 1:49:49 PM

But losing weight and building muscle are two seperate goals

you'll get much better results if you chose one and go with it to a certain goal, then switch it up




I'm not here to argue

1/26/2011 1:53:01 PM

I'm 99% confident that you can put on 300lbs. of muscle while losing 150lbs. of fat. It's a fact.

1/26/2011 2:12:08 PM

It's not completely impossible to put on muscle while losing fat, it just take a meticulous diet and patience which most people cannot handle. The amount at which you gain muscle/lose fat that it potentially would drive you crazy (think 5lbs a year total gain, but not much more)

The easier way is to choose one goal ("bulk" up or lean down) and stick with that as it's typically more realistic for people to achieve.

1/26/2011 2:31:11 PM

but i'm fat and weak

there has to be a way

1/26/2011 3:17:53 PM

wish i had an estimate of bf% and lbm when I was 300+ lbs but I'd say I was able to put on muscle while losing body fat at a pretty rapid rate, albeit you would have to be in similar circumstances to achieve said results...don't expect to be 20lbs overweight, eat at a deficit, and gain significant amounts of muscle. Age, sex, training, recovery, diet, etc etc plays huge factors as well

ate 8x400 cal/meals yesterday and averaging ~7x400 cals/meals over the past month...also seeing some new stretch marks in my shoulders while leaning out. Sitting around 209lbs @ 15% bf if I had to guess. Took another cold shower the other night, another scheduled tonight. Still itches but its tolerable. Going to sit down now and try the cold pack on the traps for 30 min to activate more BAT

[Edited on January 26, 2011 at 7:12 PM. Reason : .]

1/26/2011 7:12:36 PM

why a cold shower? what is BAT?

1/26/2011 7:19:02 PM

cold shower induces shivering, brings more GLUT-4 receptors to the surface...i.e. burns more calories and increases ability to gain lean mass

BAT = brown adipose tissue = fat that burns fat

keep in mind this is all top notch broscience, do not try at home

1/26/2011 7:23:02 PM

lol dunno if i can commit to cold showers regularly. I guess my body will have to suffer in hot water!

1/26/2011 10:09:36 PM

when did you start cold showering?

1/26/2011 10:41:02 PM

We would cold shower in carmichael to fit in

1/26/2011 11:40:40 PM

Met with my dietitian again tonight. 170 lbs, 9% body fat. I've been holding steady at 168-170 since New Year's, so we're bumping up my diet again. Shooting for 4000-4200 calories a day now--gotta eat more to keep up with running more.

1/26/2011 11:49:20 PM

I would cold shower if it weren't for my hot water heater.

It gets jealous.

1/26/2011 11:53:30 PM

Not entering this thing just yet. However, i do desire to find a gym in Raleigh that is both affordable and has basketball courts. If you can help me, hit me with a PM.

1/27/2011 1:21:31 AM

Gold's Gym and say you are a student(if you have an ID at least)...I got a 1-yr contract for $25/mo

6 locations throughout raleigh/cary/rtp...all have courts, 3 have indoor pools, 2 have hot tubs, 1 hot tub is working

Quote :

"I guess my body will have to suffer in hot water!"

your swimmers do suffer in the heat

Quote :

"when did you start cold showering?"

3x4-5min so far in the past week...itching wasn't as bad the 3rd time

Why does this have to be a beach body challenge? Can't we just live a healthy(ier) lifestyle and have a good looking body be a consequence of that? Mountains > Beaches anyways

1/27/2011 8:08:59 AM

I think most of the people who participate itt aren't just doing it because of the "challenge" part. Nobody seems to care about winning it or anything.

I do keep forgetting to take pics though. That was the most motivating part of it for me last year. If I was gonna post pics of myself in a bathing suit on the internet I was making damn sure there was progress.

I did something to my left shoulder. Tuesday morning I did some pullups (overhand, underhand and some negatives) and press. It didn't hurt at all at the gym, but a little later it started hurting to lift my arm. It was a bit better by the end of the day yesterday, but then I used the elliptical and I guess that tweaked it again, because the pain is back. I am a noob when it comes to treating things like that. What should I do? Heat? Ice? Just try not to move/use it for a few days?

1/27/2011 9:13:12 AM

rest for a few days/til it doesn't hurt, start off light and work on more rotator cuff exercises...always stretch dynamically pre and statically during/post workout. I'd recommend using bands too

ice, no heat

1/27/2011 10:53:52 AM

Thanks. I have really been trying to increase my stretching an mobility work, but apparently not enough yet. Though I guess the things that I have been doing were mostly lower body as that's what I have had problems with before. I definitely need to up my dynamic stretches pre-workout.

1/27/2011 11:12:14 AM

ice, and don't be afraid to go see a doc. I did around the beginning of jan b/c my shoulders were hurting while doing bench presses. I then started 2x/week physical therapy and now my shoulders are feelin good. (and my bench is improving with no pain).

1/27/2011 12:50:58 PM

Quote :

"I do keep forgetting to take pics though. That was the most motivating part of it for me last year. If I was gonna post pics of myself in a bathing suit on the internet I was making damn sure there was progress. "

i went bathing suit shopping just for this purpose. I can not find a top that fits

i dont think i'm losing any weight in that area and it's making me

1/27/2011 9:43:06 PM

Don't lose weight up top. BOOBIES!!

[/dork]
<\]

1/27/2011 10:37:17 PM

Working out at home sucks compared to working out in a gym. I am getting used to working out when its 30 degrees though.

[Edited on January 28, 2011 at 12:15 AM. Reason : I lift outside]

1/27/2011 11:55:18 PM

Kate, you may have lost mass around your rib cage while maintaining your cup size. If so, I hate you.

My pics will be posted in a week or so. Had to have professional pics taken for my gym.

1/28/2011 7:46:19 AM

I like seeing things other people come up with for workout equipment: http://www.shovelglove.com/

1/28/2011 10:58:15 AM

I'll do pics once I lose some more around the mid-section.

This helped boosted my self-esteem today:

Went to the dr this morning, he asked how everything was going and we were talking about all the training and stuff that I'm doing. He said, "well, its definitely working because you don't have a pot belly like the last time you were here". "Awesome" was my reply.

1/28/2011 11:24:09 AM

damn....do you think i could go to golds and request them to lower my membership fee? i'm paying $40 right now. $25 would be great

1/28/2011 11:30:35 AM

You could at least go and tell them you're thinking about switching to another gym bc you can't afford $40 a month and see if they'll work with you. I'm sure they'd rather make $25/30/35 than nothing at all, even if you aren't really thinking about leaving. The worst they can do is say "no"

And that shovelglove thing looks interesting, I might have to try that a few times. I'm much more inclined to do a short "useful" workout than spend time in the gym practicing lifting things off my chest...

1/28/2011 12:33:44 PM

Quote :

"I'm much more inclined to do a short "useful" workout than spend time in the gym practicing lifting things off my chest..."

i, too, have been doing this as of late. mostly because i have to. (im sure you do too!)

1/28/2011 2:15:27 PM

I want a new triceps workout. Currently I do a combination of some type of press-down exercise, an overhead pull and weighted dips.

Please tell me your favorite tricep lift. DO IT.

1/28/2011 3:18:01 PM

http://www.exrx.net/Lists/ExList/ArmWt.html#anchor122387

that 190% skullcrusher

1/28/2011 3:19:31 PM