had a kick ass work out yesterday. ran 3 miles in 26mins then did a shoulder and biceps circuit.

i don't know about you guys but when i'm working out i sweat profusely. i do tend to push myself really hard but i feel like everyone else there is sweating mildly while i'm dripping wet. i can literally wring my shirt out when i'm done. i'm thinking that i need to ditch the cotton underwear and shirt and go to something synthetic that wicks the sweat away. anybody have an recommendations on work out apparel to keep me dry.

3/30/2011 8:49:05 AM

lol Jared i sweat a LOT when i work out too.

normally tuesdays are my off days but it was really nice out so i took the dog with me to LJ to go running and he did really well. normally he wants to stop and sniff every single dog but he didn't which is good because it's not easy running and pulling a 70 pound dog at the same time.

3/30/2011 9:20:45 AM

i think im going to start lifting in the morning and cardio at night

any thoughts?

i prefer the emptiness of the weight room at 5am, but dont have time to spend 90 minutes there and still make it to work at the time i want to.

had been doing 15min warmups/lifting for abt 30min/30-50min cardio, after work, but this really puts a damper on having the time to cook like i want and it not be 8-9pm before dinner.

this week i've been going to lift at 5, but haven't been doing cardio, as i like to leave for work about 630.. will go home, eat a ton of eggs then shower.

concerned about becoming very burned out with going twice a day.

3/30/2011 9:23:56 AM

man going twice a day would be really hard for me. i don't think there is anything wrong with eating at 8 or 9 as long as you give yourself a few hours to digest the food before bed.

3/30/2011 10:19:04 AM

Your best bet is to you your weights in the gym and your cardio somewhere else, preferably outside, at least before it gets 120 degrees down there. And I disagree about AM Lifting/PM cardio, mainly because I like running on an empty stomach but don't like lifting on one. But thats mainly a matter of personal preference.

3/30/2011 10:28:04 AM

Still hitting PRs despite losing weight...

Dead lift 420x1 at 174lbs. Down from 186lbs 3 weeks ago.

3/30/2011 10:57:35 AM

nice!
whats your bf looking like. gotta be hella low.

3/30/2011 11:15:32 AM

its probably around 12%.

Some ab and oblique definition starting to develop.

Hoping to get down to ~160lbs by May 17th. I am going to the Cannes film festival and I want to look shredded, in wishful aim to recruit a celeb as a training client.

3/30/2011 11:18:47 AM

awesome good luck.


youre on your way

3/30/2011 11:22:20 AM

My effing resistance tube broke today... and ebay's international shipping is friggin ridiculous.

Guess I should figure out what I'm doing about free weights. I've been doing my program for about five and a half weeks and I don't want it to pause because I don't have the proper equipment.

Frick.

3/30/2011 11:26:16 AM

Do body-weight bearing exercises in the mean-time. Lots of push-ups, pull-ups, squats, lunges, etc.

PS - Where are you located? I have a stash of resistance bands that I could sell you with clips, door mounts, etc.

3/30/2011 11:28:52 AM

join a gym?

3/30/2011 11:29:24 AM

Quote :

"mainly because I like running on an empty stomach but don't like lifting on one. But thats mainly a matter of personal preference."

I can run on an empty stomach...but if I lift on an empty stomach I get queasy and sometimes throw-up.

3/30/2011 11:58:39 AM

i can do neither.

this morning i got up at 445, ate a banana and some blackberries while running the dogs around the yard, then went to lift abt 515.

came home, ate 5 eggs.

seemed to work ok.

3/30/2011 12:01:10 PM

^ hows your leg healing up by the way?

3/30/2011 12:10:57 PM

If you're willing to get up before 5 AM, you're operating in a whole different wavelength than most of us. You may as well knockout both workouts in the morning. My feet don't touch the floor until 8.

3/30/2011 12:11:47 PM

Yeah, when I've tried to do early morning workouts, I inevitably would get sick after a few days.

3/30/2011 12:24:44 PM

I don't eat til 1pm regardless of when I work out...usually it's between 10:30 and 11:30, but I have worked out at 6:15 before and I was fine.

3/30/2011 12:26:03 PM

leg's doing great... the only time i can tell is if i run too long on concrete (or if it's going to rain ). still some knee pain from the method of surgery/rod/idk. in the area of the break it'll hurt for the first few minutes of the run, but you get used to it. been swimming a lot more, which has been nice. i dont notice it really with anything relating to lifting anymore. flexibility seems to be back to 100% (although sometimes have to stretch out a lot, will wake up tight in the mornings in knee and ankle. i wont do leg workouts in the morning because of this.. fear straining something due to it not being.. ready.. for that type of stress). the knee creaks a lot. idk. seems fine. it's still wonky though and will be forever i think. the fibula is bent and sticks out of the leg some, pressing the skin outwards. abt 4 inches above the ankle area is noticeably different girths between the legs, then juts inwards. it's wonky as shit, abt a 1/8" dip.

i miss running. kinda halfassing it back into it, but been concentrating more on weights and other forms of cardio. don't think ill do more than 5/10ks though. can pretty comfortably do a a 5k now, but i still think about that feeling after a like 10+ miler on a sunday afternoon. started jogging again in like october. of course, was kinda timid to do so, but w/e.

tl;dr... "good"

3/30/2011 12:37:08 PM

My legs are a new kind of sore since I didthose lunges.

3/30/2011 2:21:29 PM

Wadhead1, I live in Hungary. The family is heading over here in about three weeks to visit and see where I live for the first time etc, so they are going to bring me some new bands. Thanks anyway.

I'm just going to have to load up some canvas shopping bags with books for two or three weeks.

Keepin' it real in Budapest.

I checked on gym costs here in my neighborhood and they are really more than I can afford. I'm a missionary in Hungary living off support money that people have given me and my small Hungarian teachers salary (about $500 a month).

3/30/2011 2:46:31 PM

oh wow....good luck with that!! like WadHead said do body-weight bearing exercises in the mean-time. Lots of push-ups, pull-ups, squats, lunges, etc.

3/30/2011 2:51:43 PM

so, had a little motivation yesterday after getting out of the shower. think I saw a little pec coming through my moobs, as I was commiserating about my moobs. Also felt a little more firmness under there, too. I was like "hey, maybe I'm getting somewhere." Also can feel that my arms are less soft.

3/30/2011 3:28:51 PM

good work. its a great feeling!

3/30/2011 4:33:03 PM

I did a completely different type of quad workout today than what I'm used to. I usually start off with squats and then do ancillary work, but today I pre-exhausted with extensions and hack squats before doing sets of 20 rep squats. Afterwards my legs felt like jello, but it wasn't the usual type of physical exhaustion I typically have. I don't think I'll make a habit of this type of workout, but it was definitely good for a change of pace.

3/30/2011 11:56:49 PM

Okay so...

For the past five weeks I've been doing 100 Crunches a day. (Ab Ripper 100 from the P90 series). I alternate cardio / strength training every day, and I would do it after every workout.

Starting this week I have just been doing 200 Crunches every other day (Ab Ripper 200... you guessed it) after my cardio workout.

It might just be that it's concentrated, but I feel like I'm working them better doing it with 200 every other day. Thoughts?

3/31/2011 9:32:00 AM

i think its because your giving them time to heal!
muscle needs to rebuild....if you are tearing it down everyday it wont build up

3/31/2011 9:50:53 AM

yeah i wouldn't recommend doing abs every day. i have the same issue when i run...if i run two days in a row i suck ass the second day. but if i have a day break in between i feel much stronger.

3/31/2011 10:24:35 AM

10 days into paleo plus lifting, not as much cardio and down 8 lbs (~4.5% bw)? this can't be right.

im struggling to get enough calories with paleo, i think.

granted, alcohol consumption has been drastically curtailed. i still cheat on paleo with scotch here and there.

[Edited on March 31, 2011 at 10:59 AM. Reason : e]

3/31/2011 10:58:31 AM

has anyone heard of the "new" BAI Index? It's supposed to be "better/more accurate" than the BMI index. I saw an article on it via Men's Health on Twitter. I did a quick google search and found a website that will take your calculations and tell you your BMI compared to the BAI. Interesting stuff if it's legit.

It says BMI i am at 24.99 which considers me right at the edge of the healthy/"obese" line but the BAI says I am at 22/23 which is at the lower end of the "healthy" line.

anyways, i thought this was neat and i would share.

http://www.intmath.com/functions-and-graphs/bmi-bai-comparison.php

[Edited on March 31, 2011 at 11:42 AM. Reason : edit ]

3/31/2011 11:42:01 AM

24.99 would put you on the border for healthy/overweight, not healthy/obese. The line for obese is a BMI of 30 IIRC.

3/31/2011 11:46:33 AM

Quote :

"10 days into paleo plus lifting, not as much cardio and down 8 lbs (~4.5% bw)? this can't be right. im struggling to get enough calories with paleo, i think."

Very common on both counts. Why don't you try some more tubers if you're not already eating them (sweet potatoes, potatoes, etc)?

3/31/2011 11:57:55 AM

The other thing with BMI/BAI stuff when trying to define your overall health is that they will never take irregularities into account. My wife's twin sister is not heavy at all. For her height her actual weight puts her firmly in the middle of the "healthy" range on these type of charts. However, she NEVER exercises and eats extremely poorly (lots of junk food). So although she has stayed "skinny" based on weight and general appearance, she has probably the least amount of muscle I could imagine for a functioning adult.

She is imo what many now refer to as "skinny fat" or "normal weight obese" where her % body fat is way out of whack with what you'd expect from her BMI or BAI just giving the height and weight. So, when she looks at her BMI or her weight for her height and age she insists she is healthy, but she is the absolute weakest adult I have ever encountered Her legs are worn out after going up a few flights of stairs and she can't even hold the family dog for more than a minute without her arms getting worn out. It's crazy.

3/31/2011 11:59:53 AM

Quote :

"24.99 would put you on the border for healthy/overweight, not healthy/obese. The line for obese is a BMI of 30 IIRC."

oops sorry! haha i was in a rush when i was typing up my post. thanks for the clarification

3/31/2011 12:10:36 PM

I know people like that. Once they hit 30 they tend to age much more quickly, as their skin doesn't have anything to hang on to.

3/31/2011 12:11:03 PM

i'm not a fan of BMI or BAI. i think %body fat is the best way to go which it seems BAI tries to calculate with a ration of hip measurement to height. i don't understand how that can be anywhere close to accurate. I'll take my chances with the bioelectrical impedance analysis.

3/31/2011 12:17:48 PM

After Easter I am shifting more to paleo. Everything I've heard about it sounds great and is what I norm do but with more carbs haha.

3/31/2011 12:41:31 PM

I am by no means a heavy dude but I am trying to cut body fat and look more ripped. I've been eating mostly Paleo for 3 weeks and am weighing less than I have in years. I noticed I was losing weight fast on the Phase I (high protein, low carb) plan of p90x. When I went to more carbs I started putting the weight back on. This led me to find the Paleo diet. I never trusted the Atkins diet but something about the Paleo diet just made so much sense to me. I even bought The Primal Blueprint Cookbook and am getting more into cooking now.

I am thinking about throwing intermittent fasting into the mix and skipping breakfast. I used to not eat breakfast and now force myself to get more protein. Now I am thinking this is not the way to go. When I used to skip breakfast I had lots of energy but that might be because all the caffeine I drink is absorbed quickly on an empty stomach.

Anyone else skip breakfast for intermittent fasting or go a whole day without eating? I have never went a whole day without eating. I don't think it would be fun to be around me.

3/31/2011 7:50:37 PM

I have used an intermittent fasting method for the past 1+ years. I can't imagine eating any other way.

I usually only eat between 1 and 9pm (8 hour feeding window). I usually workout around 11:30 and break the fast with 50-80% of my daily calories at 1. Then I eat 1-2 other meals after that.

3/31/2011 9:19:49 PM

It looks like I'm headed towards three weeks straight with no physical activity. I had a bad case of food poisoning early last week that knocked me out for a week, and then I had sinus surgery this past Tuesday. The surgeon recommended no running for at least ten days, so I'm going to go stir crazy by the time I'm recovered.

My crazy ultramarathoner friend wanted me to run a 50K with her at the end of April, but I don't think there's any way I can be back in shape for it now. I was kind of looking forward to trying it.

3/31/2011 11:09:21 PM

i love IT but it can be kinda hard for me.
i'm sitting in a classroom from 7:45 until 3 or 4 (2 days a week until 6ish)
if i were moving around or had the option of going for a run or something in between classes, then maybe it wouldnt be so hard. but i'm just sitting there, and i get really really hungry around 10

any advice on how to combat this?

i've been mostly just toughin through but it kinda sucks :/
i've tried drinking tons of water (im up to about 2 liters from 7:30-til i try and eat around 1 )

i tried to stop it a few times too, and eat breakfast....but the same thing happens (starving around 10), and i also feel really sluggish.

4/1/2011 7:21:26 AM

coffee?

I don't know how people work out on empty stomachs. I've heard you get used to it but I hate the light headed feeling I get and have never tried it two days in a row.

4/1/2011 10:13:29 AM

I snack in the morning/early afternoon instead of eating substantial breakfast/lunches.

From 7am to maybe dinner....my food intake consists of several cups of coffee, a protein shake, rice cake with peanut butter, apple/banana with peanut butter, and a protein/health bar (recently became addicted to these: http://www.nuttygoodness.net/).

It solves my hunger issues yet I never feel like I'm full or that I've over-eaten. I will splurge at dinner, however.

4/1/2011 10:31:12 AM

yeah thats how i work.

i am at the top of my game without breakfast.

im trying not to increase my caffeine intake if i can help it (it's nice to get a diet coke and have it effect me like coffee ahaha)

4/1/2011 10:49:53 AM

Yea, I've never really like eating a lot while at work so I can keep my energy level up. I used to work with these older guys who would get a Joey Bag of Donuts or something equivalent to that every day. One time we went to Golden Corral and I was done for the rest of the day. I hope most of them are still alive.

4/1/2011 11:01:10 AM

I'm slowly becoming less disciplined with my diet.

Time to get better at that. I haven't lost anything this week. We'll see by Monday.

4/1/2011 6:02:14 PM

Oh lord, I went bad with my diet today but right now I'm only 100 cals over my daily limit lol

Went to this hole in the wall burger place, had the burger, some fries and a little bit of a chocolate malt! But I haven't gone hogwild like that since I've started, it was nommy but back on the train tomorrow!

Just may skip dinner tonight.

4/1/2011 7:27:55 PM

^hehehe god bless your heart, you called that hogwild
ive done (and still do) sooo sooo sooooooooooooooooo much worse

i wouldnt worry about it too much

youre making great progress, just pick it up and move on!

[Edited on April 1, 2011 at 7:37 PM. Reason : its really awesome you are that dedicated. pass a little this way!]

4/1/2011 7:34:42 PM

That is why I love strength training...

If you accidentally overeat or break your diet, a higher percentage of the weight gain is lean mass.

4/1/2011 7:40:31 PM

haha bitches!! I weighed in at 215 today!! First time I've seen 215 since the summer of 08.

4/1/2011 7:44:08 PM