2016!

My goals:

- complete an iron man
- 19% body fat
- be able to do this:



Bring it!

1/29/2016 8:18:41 PM

Goals:

Maintain, maintain, maintain.

My weight is where I want it to be and I'm satisfied with my body composition. Now I just want to increase my strength so I can do more pull-ups. Goal is to be able to do 30 pull-ups/chin-ups by the end of the summer. The last time I maxed out reps I did 23...and that was towards the end of the summer. I've gone up and down since then, but I think I could do 25 right now.


Question...how beneficial would a protein supplement be in my diet?

- I don't lift weights (only body resistance exercises like pushup and pullups)
- I don't really workout that much...two times a week...sometimes three

We got a nice blender for christmas and we've been doing shakes at the house. Sometimes I'll just have a shake for lunch. In the past, I would always add a scoop or two of vanilla protein for taste and because my mindset has always been..."extra protein can only be good for you, right?"

Now my thinking is that since I'm not really lifting heavily, what's the point? Now I just see every scoop as an extra 100+ calories.

Thoughts?

2/2/2016 1:21:02 PM

The only reason a protein shake could help is if you need more protein with low calories, there is pretty much nothing special about them other than that

As far as my goals, lose a little more fat, add a little more muscle, don't get hurt. I've successfully kept off and lost more fat after my rapid fat loss experiment and I'm pretty content where I am. I would like to lean up and add some muscle but my main goal is to just stay in shape, improve cardio a bit, and stay injury free.

2/2/2016 1:41:31 PM

Goals:

-Bench 315 by the start of summer (at 260 now)
-Get below 10% body fat by Memorial Weekend and maintain-ish til Labor Day Weekend
-Run a 10k by the end of the year and get to where 5k is comfortable so I can join some run clubs
-Join the 1000lb club by the end of the year (1000 lbs combined on Bench, Squat, Deadlift - currently at 260/250/300)
-Get up to 180+ lbs lean by the end of the year.

2/2/2016 4:13:10 PM

I'll join! I want to hit my goal weight this year. I've lost 50lbs from my heaviest during pregnancy so far so I'm pretty pumped. Got a new job that will allow me to workout in a better schedule (not right before bed keeping me up too late hehe)

As far as shakes go, I drink shakeology, have been since April. I really dig it, it has protein yes but also a shit ton of nutrients too, and there's nothing artificial in it. So I take it instead of a vitamin because our bodies absorb food better than the pills. It also helps me keep those damn cravings away, so I consider it a win.

Oh, I also want to be able to do a handstand by the end of the year. I only tried once and I am not anywhere close to where I need to be. Goals!

2/2/2016 5:07:19 PM

Quote :

"Bench 315 by the start of summer (at 260 now)"

Quote :

"-Join the 1000lb club by the end of the year (1000 lbs combined on Bench, Squat, Deadlift - currently at 260/250/300)"

you'd be better served focusing on increasing your squat number, as that will also improve your deadlift number. You should be squatting a good 30-50% more than you can bench.

2/2/2016 5:55:03 PM

Unless you're looking to get "swole" you don't need ALOT of protein. I have done 1g/body weight before and I was shitting bricks. Plus it was exhausting, chewing. The rule is 0.7-2g/body weight, but you can probably get away with less if you're not lifting heavy. You can probably get away with 0.5-0.7g.

2/2/2016 11:03:14 PM

I guess my question is...do I need any protein at all? I'm definitely not trying to get swole. Been there, done that. I'm just hoping to do a few more pull-ups...but I don't think its worth the calories just to get an extra 20-30 grams of protein a day (I normally eat a healthy portion of protein for dinner).

Honestly, I probably miss the flavoring the most. Smoothies with almond milk are kind of bland with out some vanilla flavoring.

2/3/2016 7:35:16 AM

You need more protein when you are trying to lose weight, less when you are "trying to get swole". If you need to supplement or not depends on your diet and how much protein you are eating from foods.

2/3/2016 7:58:06 AM

Quote :

"you'd be better served focusing on increasing your squat number, as that will also improve your deadlift number. You should be squatting a good 30-50% more than you can bench."

For sure - it's sad how low my squat and dead numbers are but I'm coming back from a herniated disc. I'm working hard at getting those numbers up safely but I don't want to set a time frame for them like I can with bench.

2/3/2016 11:40:46 AM

^ Did you have disc surgery? I've got two slipped discs and all the doctors have told me is that squatting heavy/deadlifting was not going to make it any worse.

I actually hit my PRs on squat and DL after hurting my back although I am way off those PRs now as I moved and my new gym is not as conducive for heavy deadlifting (i.e. dropping the bar on DL). As long as your form is good and doing the moves is not causing you pain, then you should be able to push up your maxes.

2/3/2016 4:37:38 PM

I hit my goal of biking 70-80 mins every week day and got my resting heart rate down to 56-58 recently! My 2016 goals are more yoga, climbing, and body weight workouts (with some kettlebells worked in there). Plus I want to try meditation. My girlfriend did a 30 day meditation challenge and she said the impact was huge.

[Edited on February 5, 2016 at 1:58 PM. Reason : s]

2/5/2016 1:48:13 PM

Don't really have any goals as far as body changes. I had knee surgery last August and have finally resumed light jogging as of last week. I'm hoping to just be able to complete a 5k by April.

Other than that, my main goal is to transition from paying a monthly gym membership fee to a home gym. So far I have a power rack and Olympic bar I bought online, and Olympic plates I've purchased through Craigslist. Got a row machine for free off the street just 2 blocks down the road---just need to fix the bungee portion of the chain and it should be good to go. I'm hoping to score some bumper plates early next week and hopefully an Airdyne later in the week. It's tough to find equipment you want for cheap, you really have to be patient. But it sure is addicting when you find a steal!

2/5/2016 2:14:22 PM

I'm probably getting foot surgery in March after ski season and I'll probably have to be off my left foot for a week and not active on it for 8-12 weeks. Anyone have any good cardio workouts that don't involve a foot? Maybe I could get away with rowing if I'm careful?

2/5/2016 2:21:04 PM

I think it's important to keep loose & stretch as much as you can while you're laid up. Leg lifts, leg curls, extensions, using ankle weights, etc. I'm sure the doc will let you know what you can & can't do.

2/5/2016 2:42:12 PM

Great thanks. Not a huge surgery they're just removing an inflamed nerve in between my 3rd and 4th toes but recovery time is still significant considering most of my physical activity comes from things that involve my feet haha. Going to definitely continue to stretch a lot.

2/5/2016 2:53:29 PM

Took off work early yesterday to drive to Raleigh and picked up an Ironmaster Super Bench w/ dip attachment and 440 lbs of Rogue HG bumper plates. This addiction is getting out of hand!

[Edited on February 9, 2016 at 10:08 AM. Reason : ]

2/9/2016 10:07:57 AM

^sick. I wish I had space for that.

2/9/2016 10:55:03 AM

Damn, George Bush bulked up!

https://www.youtube.com/watch?v=k01XS9uJA8c

If I could have that body, at any age, I would be the happiest man on the planet.

2/12/2016 2:17:09 AM

2016 goals:

*stop stress eating

2/12/2016 12:37:22 PM

just logged my longest run (16) since i ran a marathon 3 years ago... was pretty damned cold, but got it in

2/13/2016 8:47:10 PM

My goal is the same every single year. I need to be more consistent with working out and eating so that I can actually have some type of growth. I feel like I've looked the same for the past 8-10 years and it feels like such a waste of time. My main issues are the fact that the only time of day I have to work out is 4:45 in the morning. I've never been a morning person, and that time of day absolutely sucks. I also have trouble with nutrition because all I ever seem to have time for are protein bars/shakes, and I know that's not what I should be eating. I've pissed a ton of money down the toilet on the supplements and bars, and it's very frustrating.

My question today though is why does my deadlift suck so much? I've had a bad lower back forever. I've been to doctors and had tests, and they can never tell me why it hurts. I honestly think it's got to be a flexibility issue, because I sit all day every day at work or driving.

Here (https://youtu.be/GL4VbGM-PHw) is a video of the last time I did it, probably a week ago. This is barely any weight at all. This is 235, and it just hurts when I do it. I've read 30 blogs about foot placement, neutral spine, don't jerk arms, drive forward, etc. It doesn't matter. Every time I do it my lower back screams for days, and every once in a while I feel something pull in the lower left side and then I can't work out for at least 2 weeks.

I've always heard that to improve the deadlift you should do it a lot to get the form down, and since these are some of the largest muscles in your body your numbers will increase very quickly. I've been stuck at 235 for as long as I can remember, because the second it goes up even 10 pounds it absolutely kills my back.

Do I just give up on these and do something else?

2/15/2016 11:14:27 AM

What kind of "growth" are you looking for? Are you trying to get bigger and stronger or just get in better shape? I'm not calling you a liar, but saying the only time you have to work out is at 4:45 am might be a bit of a stretch. If that truly is the case, then maybe you need to re-arrange your schedule to make time to workout at a point in the day where you will do it more often. How long do you need to workout? If you're trying to set aside an hour and a half to go to the gym, then maybe you need to refine your workout and/or change your goals. Maybe shorter high-intensity stuff instead of pounding away at weights (just an example, not trying to assume that's what you're trying to do.

I think shakes and bars are okay as long as it's not your total diet. I think substituting a supplement for a meal a day or as a snack is fine...but it shouldn't be 2/3 of your daily diet. My mom and her husband are extremely busy during the week and do a lot of planning/cooking on Sunday to set themselves up for the rest of the week.

As for the back stuff...give up the deadlift. In fact, give up all heavy weight exercises that are heavily back-related. You're not getting any younger...time to change your approach towards working out.

2/15/2016 11:38:41 AM

^^Without seeing a different angle, I think you're not getting your butt down far enough upon the initial start of the lift. That's probably why your back hurts. If you can acquire a trap bar, perhaps try to deadlift with that and see if you still have pain.

And don't listen to ^. As long as you perform exercises with proper form and progress slow & steady, you can keep it up as long as you live for the most part.

[Edited on February 15, 2016 at 11:58 AM. Reason : ]

2/15/2016 11:56:36 AM

^ Maybe the guy has a chronic bad back and should give it up. Not everything is okay with "proper form".

My wife has had two knee surgeries...there is just shit that she cannot do anymore and she's come to accept it. Ignoring your body's warnings is only going to get you to a cane/walker/wheelchair faster.

2/15/2016 12:28:43 PM

I gave up deadlifting a decade ago; it's an overrated exercise. You can get the same benefit from squats, reverse hypers, and good mornings without the stress on the body.

2/15/2016 12:43:48 PM

Quote :

"for the most part"

Obviously if something isn't right, you should always get a doctor's opinion. I, too, have had two knee surgeries, but I've been cleared to resume all activities. Consulting a personal trainer to learn proper technique wouldn't be a bad idea either. Maybe you could also try different deadlift variations (sumo?) or as I said, use the trap bar.

And I happen to like deadlifts and think they're a great basic powerlifting exercise. All you need is the bar & weights. Reverse hypers/GHDs aren't as readily available at every gym (they aren't at mine), but I do like good mornings & I perform squats on a different day. Sure you can do what ^ said, but why do 2-3 different things when you can condense them into one?

2/15/2016 2:31:51 PM

^the guys at Westside Barbell are huge advocates of doing exercises other than deadlifts to improve your deadlift numbers. The theory is that you can better target the muscles involved in the deadlift through other exercises while simultaneously avoiding the over taxation of the CNS that deadlifts cause.

I was having back issues when I used to deadlift; not pain, but just a soreness from overtraining that limited me in being able to squat and deadlift effectively in the same week. I gave up deadlifting because I enjoyed squatting so much more. That was about 10 years ago. I still continued to do good mornings and reverse hypers for lower back/glute/hamstring work and doing barbell rows for my upper back/core. About a year and a half ago, I was lifting with some strongman people at my local gym that talked me into doing 1RM pulls with them. Without training in deadlifts for probably 8 years, I managed to pull 585 when my previous record was a good 30 pounds short of that. As ridiculous as that sounds, the fact that I had added 100+ pounds to my 1RM squat numbers in that same time frame was a good indicator that I was going to be stronger in the deadlift.

2/15/2016 7:08:22 PM

Quote :

"What kind of "growth" are you looking for? Are you trying to get bigger and stronger or just get in better shape?"

Would love to put on about 20 lbs of muscle. I know I'm way past my prime years, just always had a faster metabolism and weight gain was never easy for me. I never did the GOMAD (gallon of milk a day) weight programs, so that's on me for not trying hard enough.

Quote :

"I'm not calling you a liar, but saying the only time you have to work out is at 4:45 am might be a bit of a stretch. If that truly is the case, then maybe you need to re-arrange your schedule to make time to workout at a point in the day where you will do it more often"

Two kids Leave for work every day around 7:30, get home between 5:30-6:00, both kids in bed and dinner cleaned up by 9. I definitely don't have the energy to go work out at 9:30pm, because I know that would ramp me up and I wouldn't be able to sleep as well.

Quote :

"I think you're not getting your butt down far enough upon the initial start of the lift."

I've thought that, but then a lot of the articles I've read say if you get down too far then you are basically doing a squat from the floor. I can see that my back over arches, but I don't know if that's a flexibility thing or something else.

Quote :

"good mornings and reverse hypers for lower back/glute/hamstring work and doing barbell rows for my upper back/core"

I may switch to that for a while and see if that helps. I bet the reverse hypers may help, unfortunately we don't have a machine for that. I can just do a swiss ball on a bench I think.

Thanks for the feedback.

2/19/2016 1:55:57 PM

Quote :

"Two kids Leave for work every day around 7:30, get home between 5:30-6:00, both kids in bed and dinner cleaned up by 9. I definitely don't have the energy to go work out at 9:30pm, because I know that would ramp me up and I wouldn't be able to sleep as well."

Can you work out during your lunch break? How long are you working out? If I'm working out in the morning, I get up at 6:30 for a 30-45 minute workout and I'm out the door by 8.

2/19/2016 2:20:21 PM

Quote :

"^ Did you have disc surgery? I've got two slipped discs and all the doctors have told me is that squatting heavy/deadlifting was not going to make it any worse. I actually hit my PRs on squat and DL after hurting my back although I am way off those PRs now as I moved and my new gym is not as conducive for heavy deadlifting (i.e. dropping the bar on DL). As long as your form is good and doing the moves is not causing you pain, then you should be able to push up your maxes."

I never had surgery but I didn't go back to the gym for 7 months.

I'm trying to get the numbers up - actually since that post I've put up 325. Really hoping to get to 400 by July.

My work gym doesn't have a squat rack but me and some other guys actually put together a petition to the property management company to get some new equipment. We got 41 signatures supporting a squat rack so hopefully they won't just shew us off. We have a meeting with the property managers next week so hopefully we'll get it and I can really start putting in work.

Quote :

"My question today though is why does my deadlift suck so much? I've had a bad lower back forever. I've been to doctors and had tests, and they can never tell me why it hurts. I honestly think it's got to be a flexibility issue, because I sit all day every day at work or driving."

It took me a while to get my back to not hurt during/after deadlifts. Do you stretch thoroughly before you do them? That and proper form were crucial to me. Try to lift with your legs in the initial pull. You can also do other core exercises to help prepare for heavier dead lifts. Wearing a belt may help too. I do agree with others that if it's just not working, it's just not working.

[Edited on February 19, 2016 at 5:30 PM. Reason : .]

2/19/2016 5:25:39 PM

I'm thinking about making a trip to York, PA to pick up a cable crossover machine and some handle attachments. The workout for today will be rearranging the home gym, as I think I will need to literally move everything to maximize the space that's left.

2/20/2016 11:10:28 AM

yeah over the winter I picked up a few #'s. but that is every year. I still work out , but about this time I will start swimming before work to start to cut back/lean.

2/20/2016 5:26:27 PM

checked in with my nutritionist this morning... down to 21% body fat (started at 37% last january)

2/22/2016 10:05:41 AM

Started actually tracking my weight again to stay accountable. Down a whole 1.8lbs from week 1 to week 2 already.

2/29/2016 10:43:59 AM

I'll chime in to keep myself honest. I used to do a lot of sprint triathlons and such but hurt myself badly and never got back into it. Running is even a really complicated thing for me now since I practically have to do a 20 minute stretch routine before any run and I'm likely to reinjure myself.


I'm 145 and 5'6". My goals for the year are:

Move from 15% body fat to 10% body fat
Keep blood pressure below 120/80
Heart rate under 65
Run 5 Miles 4x a week without injury
Be able to do 50 single legged push ups, crunches, and 30 pull ups daily
Curl 30lbs for 12 reps and 3 sets
Bench 145lbs for 10 reps and 3 sets

If I can do that, then I'll be pretty happy. I figure if I keep the bar modest then I can achieve it and, more importantly, do it with consistency.

2/29/2016 11:38:05 AM

Quote :

"-Join the 1000lb club by the end of the year (1000 lbs combined on Bench, Squat, Deadlift - currently at 260/250/300)"

Just put up 275 on bench last week and 350 on dead lift this week.

Still working with the property manager to get a squat rack in the gym.

Should be on track to meet the 1000 pound goal by my one year of working out mark (July 6th).

[Edited on March 1, 2016 at 1:31 PM. Reason : .]

3/1/2016 1:30:50 PM

The home gym is starting to come together. I'm having a seated cable row machine shipped this week, and I'd like to add a platform for the half rack and a glute-ham bench to go beside the half rack in the next few months. There's another full cage in the corner where I'm taking the picture from, which I may use to eventually replace the bench and open up more space.

It's nice to be able to come straight home after work and get a workout in. Drive time to the gym wasn't that big of a deal when I was in Raleigh and there was one every 2 miles, but they're kind of scarce where I am now.

3/2/2016 11:32:23 AM

pretty sure that's the size of my condo

3/2/2016 11:38:29 AM

I'm so jelly

3/2/2016 11:56:36 AM

I'm about to pick up a used GHD this weekend & some kettlebells

3/2/2016 3:38:02 PM

^^^^ pretty sweet. Worst thing about a home gym is if you ever have to move. Hope you plan to be there for a long time

3/2/2016 8:35:46 PM

2014 vs 2016

3/3/2016 10:27:07 AM

holy shit, gg LunaK

also nice gym up there. definitely the size of my condo.

3/3/2016 11:26:05 AM

LUNA, where did you use to work?

3/4/2016 12:42:34 AM

I don't live in NC - been up in DC since 2007

3/4/2016 6:44:23 AM

Wow that is awesome work!

3/4/2016 7:53:12 AM

This is super awesome and incredibly useful

http://beyoungbegreen.com/36-pictures-see-muscle-youre-stretching/

3/11/2016 7:45:53 AM

Free books by Mark Sisson

https://www.primalblueprint.com/claim-your-free-pb-cookbook

3/11/2016 9:39:03 AM

Continue to work on being more active after my knee surgery back in may.
Lose weight.

I'm down to 203 from 218 just by logging what I eat each day and focusing on more protein less carbs/sugar. I've been making a consistent effort to do something each day: walking the dog a few miles, jogging a few miles, lifting some dumbbells etc.

3/11/2016 11:30:58 AM