lol

6/26/2013 8:32:39 AM

http://www.youtube.com/watch?v=dTy_gLF8zR0

6/26/2013 9:33:24 AM

Quote :

"Cardio is the worst option. You can walk if you want but dont run . You need to be dieting and lifting heavy to look like that. Either full body 2x a week or upper/lower split doing 4 lifting days every 8 days. Anymore than that is a bad idea for cutting. "

I'm about to start a program like this in the next few weeks. Slight calorie deficit diet and heavy lifting with compound movements. The question I have is if I'll be able to make any muscle gains this way. The research I've been doing says probably not. I may make slight strength gains, and cut fat while maintaining current muscle mass if I get enough protein. Thoughts?

6/26/2013 10:16:05 AM

depends on how much of a newb you are to lifting. if youve been lifting for a long time then you are likely to hold at current strength levels while body fat drops. if you havent done much lifting, you will see some strength gains at first. even while losing weight.

6/26/2013 10:52:32 AM

Not a newb to lifting but I’ve taken an almost 3 month break from heavy lifting while doing the Insanity program which incorporates body weight based resistance exercises in an HIIT format. I’m curious to see how things go over the next three months of heavy lifting with calorie deficit.

6/26/2013 11:52:58 AM

Post your estimated squat, deadlift, bench, and press maxes with your body weight and ill give you and idea.

Based on your post though youll probably get newb gains the first several weeks then slow greatly before pretty much stalling out.

For most bench and press will stall quickly but squats and deadlifts wont

6/26/2013 5:26:35 PM

I have come to brag and that is all.


In the past 2 years I have gone from a size 16 to a size 8.







(pant size that is, in tops I've gone from a large to being able to wear a small in some things )

[Edited on June 30, 2013 at 12:43 PM. Reason : ]

6/30/2013 12:40:21 PM

^ nice.

Ive hit a nice little motivation plateau lately. Fat loss is just a different animal below 15% bodyfat. The beers really add up, the hunger is legit, the strength gains wane, catch colds easily, etc.

Ive done a pretty good job maintaining my lifts. And scale read 160.0 and 18.1% this morning (eyeball says probably 14%).

Just need to get the motivation to hit it hard one more time for two weeks I guess. Tried to do it prior to july 4th but I got sick monday and its been impossible to shake had to raise calories and carb load.

Anyone in this thread been successful achieving a beach body this summer? Almost out of time.

6/30/2013 1:59:21 PM

< this guy

6/30/2013 2:31:36 PM

6/30/2013 2:51:28 PM

Quote :

"And scale read 160.0 and 18.1% this morning (eyeball says probably 14%)."

face trusting the eye test? mind blown

6/30/2013 3:06:08 PM

157.8 and 17.7% this morning.

An estimate of 140 LBM would put me at 11.3% body fat. Seems a little low probably 12.5-13.5%

Still shooting for 155 lbs on July 4th, going to need to be on my game today and tomorrow.

[Edited on July 2, 2013 at 7:10 AM. Reason : a]

7/2/2013 7:10:09 AM

I had some stressful business to attend to so I pretty much ignored my diet. I gained 11.5 pounds in four days. Some of that is definitely water, but I'm still pretty impressed with myself. I think I could gain weight during a food shortage.

7/2/2013 9:59:36 PM

Quote :

"11.5 pounds in four days."

How

7/2/2013 10:15:22 PM

AHA

I imagine there's some glycogen/water and whatnot. But, otherwise, I was "hungry" all the time so I ate a lot. I figured I gained 5 pounds, not 11. But the experience is good: it's affirmed that I'm not crazy for eating in the restricted (somewhat deprived) manner that I normally do.

7/2/2013 11:32:34 PM

7/3/2013 6:27:12 AM

i did the whole30 challenge again during June...

dropped 19 pounds

7/3/2013 8:00:35 AM

7/3/2013 8:20:57 AM

^^^AHA, y'all so jelly of my jelly.

But seriously, I just had my only decent jacket tailored down a couple sizes. I'm picking it up today and not quite sure it's going to fit.

^^Whoa, that's awesome.

[Edited on July 3, 2013 at 8:36 AM. Reason : ]

7/3/2013 8:31:25 AM

What are you looking for pity?

Its the biggest beach holiday of the year and you weigh more than most dudes should.

I laid out dieting advice and you said it was stupid. Said you wanted to try illusions instead of science.

The sad thing is too late to get a beach body by labor day. Start aiming for memorial day 2014

7/3/2013 3:21:14 PM

?

You don't know how much I weigh, and I've never assessed your "advice" or called it stupid.

You should resume not speaking to me.

7/3/2013 4:42:54 PM

^^ lol

7/3/2013 6:04:55 PM

^

7/3/2013 6:08:54 PM

Y'all are too mean. I gotta quit this bitch.

7/3/2013 6:40:38 PM

I think maybe you've misinterpreted why we think it's funny.

[Edited on July 3, 2013 at 6:42 PM. Reason : or at least, me personally.]

7/3/2013 6:42:20 PM

I'm still reeling from face's betrayal. I was the only one who ever said anything remotely positive about him.

7/4/2013 11:49:38 AM

So I've lost 8 of the 11.5 pounds so far. I was kind hoping it would all be water though.

Now this is actually a serious question: are you supposed to be sore for a few days after you lift weights? I've always thought you were, but some of what I've been reading has been talking about it like it's a bad thing and something to be avoided.

I lift as heavy as I can, and I'm usually sore for a few days. Are there any tricks to reducing this time? Ice, heat, Ibuprofen...and? I'm still a beginner, and I like to do the whole body instead of splitting it up by day.

7/5/2013 8:56:56 PM

I take ZMA and it helps with reducing soreness immensely. If you haven't been lifting heavy for long you will likely be sore a lot but it will likely subside over time. The way I look at it is soreness is not a sign of growth and as long as it isn't at unusually high levels I don't worry about it. You can take Advil to help but I would suggest against it as it is best to avoid taking it unnecessarily (supposedly it isn't good for your body but I haven't researched it enough to say more).

7/5/2013 9:00:38 PM

Dang, I'm actually recovering much more slowly than I did when I was first getting back to it.

I'm getting concerned that the recovery is taking too long. I'm also addicted to machines, and I think I may be spending a lot of energy and getting really sore from exercises that aren't going to build me glorious, functional muscles and strength.

[Edited on July 5, 2013 at 9:09 PM. Reason : Blah.]

7/5/2013 9:08:45 PM

DOMS isn't always good proxy for recovery. If you're using machines, it's pretty unlikely that recovery will take longer than 3 or 4 days.

Recovery time varies wildly depending on factors like diet, sleep, age, and hormonal profile. For instance, if you're crash dieting trying to get that 10 lbs off, your recovery is going to be shit. The worst DOMS I've gotten is when I tried to do a steep deficit in the days after a high volume workout.

Sleep plays a crucial role in recovery. In fact, virtually all muscle recovery occurs while you're sleeping, so if you aren't getting restful sleep, you'll feel pretty beat down.

7/5/2013 9:13:41 PM

Quote :

"DOMS isn't always good proxy for recovery."

I always suspected this! So glad to have learned this now.

And I can't eat more, but I definitely need to get more sleep.

Thank you!

7/5/2013 11:05:46 PM

I think I hurt my achilles. It doesnt hurt to move my ankle around, but walking is painful. It hurts low on the rear portion of my ankle, right above the heel, moreso on the outer part.

Does this warrant a trip to the doctor? I have lots of wraps and braces so I was thinking I'd just try to nurse myself with RICE.

7/6/2013 10:37:16 AM

Quote :

"Are there any tricks to reducing this time?"

Work out more.

Seriously, it gets significantly better after you've been doing it for a little while.

7/6/2013 11:00:46 AM

i love feeling sore (no homo)

7/6/2013 11:30:53 AM

^Me, too!

^^Mine's been getting worse though. It used to occur the day after and be gone by the following day. Now it happens two days after and hangs around forever. I've only been going to the gym like 1.5 times a week because I thought you had to wait for it to go away before you could rework the muscle.

7/6/2013 1:00:09 PM

Your Cardio Routine Is Making You Fat

http://health.yahoo.net/experts/yahoo-spotlight/why-your-cardio-routine-making-you-fat

Quote :

"Are you interested in losing weight? Then you should cut back on classic cardiovascular exercise. Shun it, even. Abolish it. Throw out your treadmill or better yet, give it to someone you don’t like as cardio doesn’t work if your goal is long-term weight loss."

7/6/2013 5:59:57 PM

This guy might actually be face:

Jim Karas shares how you can drink up while still slimming down this summer

http://www.suntimes.com/lifestyles/splash/20882915-418/jim-karas-shares-how-you-can-drink-up-while-still-slimming-down-this-summer.html

7/6/2013 6:27:56 PM

^Expected much worse, but it seems like really sound advice.
Don't drink on an empty stomach, count the calories, drink 2:1 water to booze, and don't drink too much. Not really much for those looking to put away 15 beers a night and maintain a waistline.

I like his advice on filling up on food early, like a big breakfast. I've been trying to practice this any time I go out to drink. If I put a lot of healthy protein and fiber in me before leaving for dinner or a party then I feel less inclined to drink or eat unhealthy foods in large quantities.

7/6/2013 7:40:27 PM

So, I'm a coffee addict but I can't do straight up black, I need some sweet and cream to cut the bitterness. Let's say a medium iced coffee I would only ask for 2 pumps of vanilla syrup or 1 pump of the ghiradelli (whatev) white chocolate, and a splash of half and half.

I'm trying to start cutting one of these things out, but I feel like it's so minor to my total calorie intake that i shouldn't fuss about it.

But, I read somewhere that the sugar interferes with the fat burning due to insulin spike. I don't drink coffee for fat burning or anything. It just gets me energized in the morning.

here are some benefits of coffee.
http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/947/Ten_Benefits_of_Coffee_for_Health_Performance_Body.aspx

7/8/2013 1:19:01 AM

I loooooooooove coffee and caffeine!

I drink enough of it that the extra stuff does matter. So I trained myself to drink it black, and now that's my preference. Switched to skim milk/Splenda, then just Splenda, and then black.

A couple years back I managed to get a little paresthesia from drinking too much. But now I don't experience any negative effects--no numbness, jitters, headaches, nothing.

I just feel fantastic!

7/8/2013 1:49:31 AM

Drink better coffee and you won't need to add that crap. I have no problem drinking coffee black but I prefer it with either half and half or heavy cream.

7/8/2013 7:44:12 AM

^^^

#11: Coffee Cleans the Pipes

7/8/2013 10:09:30 AM

^^^^

Why don't you just switch to a sugar substitue and skim milk (or a fat/sugar free creamer)??

I use to load my coffee up with all types of shit...then just gradually reduced it like Bridget. Now I drink a large mug every morning (equivalent to 2 cups) with one Splenda packet and a splash or two of a flavored fat/sugar free creamer. I'll have another cup mid-day with the same. So I think the caloric effects are pretty small given the large amount I drink. It's a great appetite suppressant as well. I skip breakfast a decent amount and just run on coffee until lunch. It definitely helps me maintain my weight...IMO of course.

7/8/2013 10:26:36 AM

Anyone else having issues with myfitnesspal today? Can't sync or post anything.

7/8/2013 12:16:59 PM

yeah i'm having problems too. i switched to offline mode to log my meals.

7/8/2013 12:25:23 PM

Quote :

"Drink better coffee and you won't need to add that crap"

I hate to sound like a snob, but this is pretty good advice. I used to work in an office that would make gallons of cheap coffee like Folgers or Maxwell House, and the only way to make it palatable was to load it up with cream and sugar. When I started a weight loss diet I began bringing in my own coffee with an 8oz french press. I was able to cut a few hundred calories out of my daily diet without the need for cream and sugar. It took some experimenting though, since coffee can taste different depending on the region its grown in and the roasting method.

Recently I switched to black tea in the morning because I was having sleep issues after drinking so much coffee all day. Its still caffeine, but there's less of it per cup. The same thing goes for tea as well, certain blends and regions taste different than others, so try a bunch.

I've had to put my weight loss and fitness goals on hold for a month or so since son #2 was born last week. I may start looking for some advice on working out with a newborn in the house when things settle. Before I could do a 1.5-2 hour strength training program by either getting up at 5:30, or dropping my son off at the YMCA nursery. Neither of these will be a good option though with an infant, at least until he's old enough to go to the nursery.

7/8/2013 2:16:29 PM

I rarely drink caffeine at all. Maybe an occasional coke or sweet tea on the weekends when I'm cheating on my diet, but I pretty much stick to water and milk full time. I see lots of people the CF gym drinking coffee and it makes me think I am missing out on an edge.

I'm up every day at 4:30 in order to make it to my 5:30 crossfit class and I think a little caffeine might give me some extra push early in the morning.

7/8/2013 2:26:47 PM

Whatcy'all know about spinal decompression, sciatica, and fixing irregularities in the back in general?

I think I've got a pinched nerve or something in my upper back around my shoulder blade. Been this way for a while now, too: 6-12 months. Doesn't inhibit me (yet), but definitely noticeable

7/9/2013 4:37:22 PM

kinda going along with the back thing^

good (cheap) place to find a lifting belt?

7/9/2013 8:44:45 PM

^Amazon

7/9/2013 9:39:52 PM