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bmel: do you use runkeeper? I cant remember if you were on my street team

5/26/2012 9:47:35 PM

I have it, but I haven't used it recently. Probably will start using it again now that i can run more than a quarter mile. I know we were "buddies" on there at one point. Not sure what the street team is?

5/27/2012 12:13:03 AM

Yeah buddies are on your street team. Everyone on mine is lame and no one uses it anymore (ahem grimx)

I started using it when I was just walk-run-walking lol with like 16 min miles and I felt completely pathetic but it is so cool to see through time my progress, kinda like before and after pics. Not that I'm extremely fast or anything now, I was put into the 11 min group in my running club but it's really nice to have some kind of log that let's you record time, miles, elevation changes etc and how you feel during and after. Helps me figure out things I need to tweak, like slowing down my pace sometimes and not trying to beat my time every time I'm out running, which can lead to me hurting lol

5/27/2012 1:56:17 AM

I had it set up to tell me my time and pace after a certain distance. I think it helped me stay motivated during and after the run. However, now that I have 2 dogs that will destroy my house if I don't run them, I have great motivation. and it also helps with my asthma.

5/27/2012 9:02:59 AM

damn maybe i should get run keeper. i have map my run and they just added a new feature that when you hit a mile interval it will tell you what mile you are at, what the mileage time is and what your average minutes per mile pace is.

5/27/2012 12:18:55 PM

I have the Nike running app. You used to have to have the chip but now if you have the app on your phone, it will track distance and pace using gps.

5/27/2012 2:15:01 PM

After five weeks of eating a lot better and exercising I am down ten pounds. I'm on week six now. Hopefully I can maintain the level of exercise I was achieving when I started this whole process. My weight this morning was 172.8 lbs. My weight when I started was 183.0. I've also lost about an inch at my waist as well. I am already a smaller guy so I probably won't really have much progress in terms of inches lost.

5/27/2012 4:10:02 PM

Maybe this will inspire you if you're one of the people in this thread who has been scared to really try to shed your bodyfat.

I'm 24 hours into my fast and just hit 168 lbs (from a high of 186).

My metabolism should be enhanced right now by anywhere from 5-10% of my normal resting metabolism so I'm burning more calories as I type. My respiratory quotient is ~0.7 and insulin levels are remarkably low so my body is being fueled almost exclusively by stored body fat rather than consumed carbohydrates and glycogen stores.

Now to be clear, although I am restricting daily carb intake I was not in ketosis when I began the fast (though I am there now). You DON'T want to fast in ketosis for a long time or you will end up burning muscle eventually when your glycogen is depleted.


Why am I doing this? Because it's the summer. We all want to lose our bellies, right? There is simply no other way to lose a belly in a month then by fasting at least ~16 hours per day. If you're like most guys even when you look relatively toned everywhere you still have a gut. That's because you aren't fasting. Don't fight science with the same strategies that failed you the last 10 summers.

Quote :

" Now here's the critical difference between regular fat and stubborn fat: regular fat have a lot of beta-2 receptors in proportion to alpha-2 receptors. In The Stubborn Fat Solution Lyle McDonald used the analogy of b2-receptors being "accelerators" for fat loss and a2-receptors acting as "breaks" for fat loss. That's the easiest way to think of them without getting too deep into the physiology. The ratio between b2-receptors and a2-receptors determines how easy it is to facilitate fat loss from one region of the body. "Easy" fat has a high ratio of b2-receptors to a2-receptors, while stubborn fat has a high ratio of a2-receptors to b2-receptors. One notorious example that Lyle brings up in his book is that women have up to nine times (!) as many a2-receptors as b2-receptors in their hip and thigh fat. Though I can't recall if similar numbers are available for lower ab and lower back fat for men, you can be sure that the a2-receptors outnumber the b2-receptors in these areas as well. How can intermittent fasting then selectively target stubborn body fat more effectively than other diets? Well, to target stubborn body fat we need to activate b2-receptors while deactivating a2-receptors. Intermittent fasting achieves this by the following mechanisms. 1. Fasting increases catecholamine levels. 2. Fasting increases abdominal subcutaneous blood flow, which means that catecholamines will have an easier time reaching those hard-to-get areas. 3. The low insulin level reached during the fast inhibits a2-receptors. A greater time spent in the low insulin state equals a greater time spent in a state where fat can be mobilized from stubborn areas. Now you're probably thinking "why not just go on a low carb diet" to keep insulin low, but keep in mind that triglycerides inhibit HSL in a similar manner as insulin. 4. My research has indicated that the ideal state of fat burning is reached after 12-18 hours of fasting. Coupled with high levels of catecholamines, increased blood flow to stubborn regions, and low insulin for a2-receptor inhibition, this time interval is the "golden age" of stubborn fat mobilization. "

I'm not even hungry yet. Before the fast I consumed ~72g of whey protein, 20 oz whole milk, ~giant clump of peanut butter shortly after midnight last night. Whey is one of the fastest absorbing proteins, so it's not even the most ideal selection but I didn't want to try to eat 25 eggs instead.

5/28/2012 12:49:30 AM

January 2011



January 2012



Today

----------------

Using Power 90, Power 90 Masters and P90X with Shakeology.

Insanity is up next.

5/28/2012 7:23:52 AM

sexy (no homo)

5/28/2012 8:08:41 AM

^^very impressive, although I think you are severely lacking facial hair in the last photo

5/28/2012 8:43:24 AM

Whatever, I thought "man, good think he shaved off that facial hair disaster. 10x better without it."

5/28/2012 10:15:33 AM

Well I think his face being a lot slimmer helps too. Good job morphine boy!

5/28/2012 11:38:09 AM

That is impressive, congratulations.

5/28/2012 11:54:06 AM

I'm just glad I found someone paler than me

What up fellow SPF 50er

5/28/2012 12:08:28 PM

Heyo.

Thanks for the kind words guys. It's been a heck of a trip.

5/28/2012 4:39:52 PM

SPF 70 up in here. I've got that 190% field engineer/cyclist tan.

5/28/2012 11:12:35 PM

Quote :

"damn maybe i should get run keeper. i have map my run and they just added a new feature that when you hit a mile interval it will tell you what mile you are at, what the mileage time is and what your average minutes per mile pace is."

That's standard on runkeeper, I have mine set to tell me miles, time, average pace and current pace. I'm just starting to get into all the things runkeeper can do. There's a coaching segment where you can have it coach you through a target pace. You can also program in workouts and have it set for threshold runs (tempos), it prompts you on when to speed up when to slow down.

Then there's all the non- running things you can keep track of, like cycling miles, elliptical miles, rowing miles etc. with gps or without. On the website there's also a place for races and when you use it during a race that you set it for it catalogs it as a race and not just a run. if that matters.

5/29/2012 10:07:47 AM

Quote :

"Insanity is up next."

Good luck, man. The second month is:

Quote :

"...bananas."

5/29/2012 6:00:17 PM

so i'm down like 10 pounds just from walking my dog an hour a day and not eating like a total fatass. yay! however I need to do more than that if i want to get back down to high school weight.

i tried insanity. lol too hard. so still half asleep i ordered the tracy anderson metamorphosis dvds b/c i woke up to the infomercial one day and...... idk why not.

so i'm going to give them a try and if they work the way they are claiming i will let y'all know b/c for the price it can't really be beat.

the diet may kill me though. if you don't have a juicer can you just put that shit in a blender and..... idk just drink the extra fiber?

5/29/2012 8:49:13 PM

From what I've seen, Insanity is not actually a superior program to regular P90X. It may be harder in the sense that you sweat more, get more out of breath, feel more tired, or whatever, but it's certainly inferior for building muscle, and your fat loss will primarily come from diet anyway.

Results aren't proportionate with how tired you feel after working out. It's counter-intuitive, but it's true. Your body will grow or shrink (adapt) based on what you feed it and what stress it has to endure. If you eat like a bird and do a bunch of high intensity cardio for 6 hours a week, you'll lose weight. Unfortunately, some of that is going to be lean mass; even if you reach your "target weight" (some arbitrary number) faster, you'll end up looking less "toned" or "ripped" when you get there.

5/29/2012 10:00:19 PM

Just completed another 24 hour fast. Included a 45 minute walk in the middle of it on yohimbine. Fat is just dripping off.

5/29/2012 10:06:55 PM

Are you a George Foreman grill now?





I hit a wall this weekend. Ate a lot, drank a lot, smoked a lot. Been killing it in the gym the last couple days but I still feel puffy. I think its the Sausage Penne with Gorganzola.

5/30/2012 10:03:28 PM

^^^ I haven't done Insanity, and only have done about a half cycle of P90x, but that is also my assessment, just based on what I know of them both.

5/30/2012 11:17:25 PM

To me, doing Insanity reminds me of going to OCS. You work your ass off and are given a somewhat restricted diet and you get tiny.

I've been alternating weeks of Insanity and Crossfit and dieting. Which is why I'm down ten lbs. I have, however, lost inches as well have a little more definition in my mid section. My legs are huge right now (for my size).

I'd say Insanity is designed for what everyone says it's designed for--making you smaller with the emphasis on hoping that you have enough muscle definition underneath the fat layers to look ripped afterwards.

So far I like what it's done for me, but like I said, I'm alternating it and Crossfit every week.

[Edited on May 31, 2012 at 9:41 AM. Reason : I feel like if it works for some people then it works. ]

5/31/2012 9:39:56 AM

I haven't worked out since Monday. Gonna start my new program on Monday (one week in between stuff). I'm going to do just Phase 1 of P90X and then when I move back to the United States in July, I'm going to start Insanity. My thing is that I have the muscles under the tubs, now I just want to get smaller (ie - focus on cardio / lose body fat) before diving into some more P90X or Les Mill's Pump.

Also, a side-by-side / shameless self promotion:



[Edited on May 31, 2012 at 12:31 PM. Reason : Shiver me timbers]

5/31/2012 12:28:48 PM

Quote :

"Whatever, I thought "man, good think he shaved off that facial hair disaster. 10x better without it.""

agreed.

chest hair = sexy and manly, facial hair =

and awesome job Will!

5/31/2012 12:33:37 PM

Great results but you're going to need to convert to lifting weights to take the next step.

Can only lose so much with cardio. Hit 165 today down about 7 lbs in 2-3 weeks with zero cardio. I have given up alcohol for the past ten days too though

5/31/2012 6:44:46 PM

^Are you eating yet or still fasting?

5/31/2012 6:51:39 PM

Lately I've been doing: eat for about 8 hours , fast for 16. Eat for 8 hours, fast for 24. Then repeat.

It's a little too much so far to do back to back 24 hour fasts so I've found doing one every other day to be very effective
.

5/31/2012 11:00:09 PM

I'm going to do Phase Three of P90X again while I wait for Insanity to start after I move back to the States, then might do a P90X / Insanity Hybrid after I go though Insanity. There're a ton of Beachbody programs I want to work through.

6/1/2012 3:24:17 AM

Great work so far!

Have you considered doing a strength oriented program?

6/1/2012 8:33:28 AM

Matt - when are you having a tub ass-kicking workout so all of us can check out your new place?!

6/1/2012 11:05:40 AM

Matt, isn't that what P90X is?

6/1/2012 11:14:56 AM

I was stuck at the BF's house last weekend, lots of storms out and I wanted to get in a non-going to the gym workout so he let me do his p90x core video... omg that guy on the vid is such a douche, after 20 minutes I took the DVD out and went to Bodyrock.

6/1/2012 11:47:02 AM

^ have you tried Bodyrock's new app yet? it's pretty cool although they still have some kinks to work out with it.

and i would be game for a tww ass whomping once the gym opens BRING THE PAIN

6/1/2012 12:21:49 PM

There's a couple projects left until the place is really polished up and finished (mirrors, deep cleaning, signage, etc.) But it is 100% functional and ready for anyone who wants to come in and get a work out! I am already training my current clientele and have a handful of open members coming in.

If any of y'all are interested and give me a shout before June 15th, I'll let you come in for a free training session!

Here are some photos I snapped today:

6/1/2012 12:41:49 PM

Quote :

"Matt, isn't that what P90X is? "

No. p90x, insanity, etc. are aerobics. They are slanted a little more towards muscle building and strength, compared to a traditional aerobics class. But anything that has you continuously moving for ~90sec is aerobics.

Strength oriented training focuses on intense bouts of ~1-30seconds with full or almost full recovery between sets. There are also handful of other qualifiers. But the gist is that you are working with a weight you can't move for very long and requires you to exert a circa maximal effort.

Strength training uses heavy external resistance (e.g. barbells, dumbbells, machines). You can use body weight for calisthenic based training, but it is sub optimal.

IMO, strength training is the best method to get leaner and look more athletic. People get confused and say: "But I don't wanna get all huge and bulky!" or "I don't want to look like a body builder". These are really statements from ignorance, because strength training is the best and fastest way to simply look leaner and more toned. If you don't want to look like a body builder, don't put the 5+ years they do training that style. To get modest results it only takes 3-6months and the right body composition for your goals.

6/1/2012 12:49:42 PM

I just want to come use your reverse hyper

6/1/2012 3:20:42 PM

The reverse hyper is great! Although it's very awkward at first... takes a lot of patience to get the form and rhythm down right. Same with the power runner, which is next to it in the photos.

6/1/2012 4:18:03 PM

Quote :

"and the right body composition"

I am doomed to being tall and skinny but I prefer to look that way anyway.

6/1/2012 5:44:17 PM

I'm a Beachbody Coach, so I still plan on using at home programs, but I'd be lying if I said I wasn't interested in hearing more. Would love to build more muscle mass.

6/1/2012 6:52:19 PM

Quote :

"I am doomed to being tall and skinny but I prefer to look that way anyway."

It's not fate. Lift big, eat big, get big. It does take longer to "fill out" for tall guys, but I'd say it's worth it.

6/1/2012 7:38:26 PM

Insanity may not be ideal for getting a beachbody because you will lose big muscles, but it's really good if you play a sport like basketball.

It's all interval training of mostly different types of jumping. So, that's very helpful in basketball.

6/1/2012 7:50:08 PM

^^ Well, I like running and swimming too. So, it does not pay off to be a big dude if you like doing those things.

6/2/2012 11:35:00 AM

i've been fasting 20/4 for the past week, not hungry at all

weight is falling off

6/2/2012 2:04:51 PM

question for some of you... what effect would taking muscle relaxers have on weight training? I have flexeril for my lower back i've been having to take occasionally, but i don't want to risk injury to my other muscles when I do have to take them. Anybody have experience similar?

6/2/2012 5:13:00 PM

it seems like I'm starving every other day. Today all I had was toast with peanut butter, banana, and a ham and cheese sandwich and I was fine. Yesterday I had to restrain myself from gorging.

6/2/2012 8:48:32 PM

My beach body quest has been shifted back to getting stronger, but with a focus on not gaining too much weight, too quickly.

Here's a couple vids from my work out today at my gym!

6/4/2012 1:13:16 PM

good music

6/4/2012 1:24:22 PM