Help me get started

[ValdostaGatorFan]

Hey guys, this is my first post in H&F.

Where to begin... Well, Tuesday I found out the company I work for is going under. Thankfully I found something to keep me busy for a little bit starting this Monday. Me and another guy are going out to Tuscon, Arizona for 6 weeks. It will be hotel life for six freakin weeks. The guy I am going with is someone who I don't really care to be around off the clock, so I was thinking an exercise regiment would definitely help pass the time.

I'm 6' 1" and weigh around 185. I'm 28 years old. I haven't really lifted any weights or been on an exercise program since high school. I want to start dieting and exercising. I have been in construction for the past 7 years, so I'm in a little better shape than someone who sits at desk all day and doesn't exercise after work. The only number that I can give you that I've lifted is a few years ago, we came across a leg press machine, and I did 900lbs, one time. My form was shitty, but I was still able to lock my knees and hold it up there. Other than that, I have no bench press numbers or anything like that. I HATE jogging. I have bad cardio.

And now there's this.. Me and my girlfriend have been a little rocky lately and I almost lost her last night. I need some postive changes in my life, and this, I believe, is a good start. One of my problems, which is now a big problem between us, is my smoking. I have been a pack a day smoker for 10 years. Not good, I know. As of our talk last night, I smoked my last cigarette this morning. I have officially stoped smoking. Boy, let me tell ya, IT SUCKS. With job issues, woman issues, and the process of quiting smoking, my stress level is out of this world. I really need an outlet.

So, a few questions..

If I work pretty hard at staying strict in my diet and exercise, will I see any results in six weeks?

I'm sticking to no fast food or soda for six weeks. What entrees and snacks should I put on my grocery list?

Do you have any recommendations on, or where I can find, a good well rounded workout?


..I don't know where to start. Please help. Sorry if I was rambling or didn't make sence in parts, I'm on my phone and also having an extreme nic-fit.

Thanks

[ValdostaGatorFan]

Oh, and a picture of my body type is on this page if it helps.

http://www.gatorcountry.com/swampgas/showthread.php?t=177750&page=20

[LeafUF]

Wow, a lot going on in that post. Hope things start looking up for you soon. And good job just getting the change going. Having been a traveling consultant for most of the past 8 years I must warn you that hotel life is rough.

Do you have any idea what the gym situation will be like in Tucson? From my experience most hotel gyms dont cut it when it comes to weights. What I tried to do as much as I could when I was in hotels was find a nearby health club and either sign up for free weeks or somehow make a deal with them so I could workout there for the weeks I was there without signing up and being locked in.

As far as what workouts to do you are really starting out as a novice so you could do something Starting Strength or one of its variations which is a barbell program. You start light on the weight but go up every workout. Here is a link.

http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs

As far as hotel life goes diet will be much harder unless you are in an extended stay situation with a kitchen, I normally was not. If I was lucky enough to have a refrigerator I would make a grocery store run and purchase fruit and water but most meals I ate out with the rest of my team. You could always get things like tuna or microwaveable meals should you have a micro in the room. They wont be anything great but at least you will know what you are eating. If you do have to eat at restaurants just try to make the best choices available.

Oh and 6 weeks is plenty of time to see progress.

Let me know if there is any other info you need.

Good luck.

[ValdostaGatorFan]

Thanks man. It is an extended stay with a kitchen. I think the dieting will be easier, seeing that 3/4 days a week I survive off gas station snacks and fast food. A good thing, I guess, is that I don't eat a lot. I don't eat breakfast because I'm never hungry enough to make myself eat. I get by with a decent sized lunch and a big dinner, with snacks in between. I'm about to check out your link, thanks again.

Supplements.. Do I need them, or will diet and exercise be sufficient?

[LeafUF]

Supplements are just that, supplements. They fill gaps if you need them to but if you get everything you need in your diet then you dont have to worry about it.

[Dreamliner]

Funny, on average, a person a week approaches me asking, knowing that I'm a fitness trainer and therefore asking me to promote their supplement or meal replacement program. And I politely inform them that I only endorse food and the eating of it.

[ValdostaGatorFan]

The only thing I was thinking about taking was whey protein and possibly something for an energy boost.

[LeafUF]

Nothing wrong with either. I just drink coffee though and it seems to do the trick for energy. If you are looking to add whey protein check out dymatize and optimum nutrition brands they seem to taste tthe best imo.

[rburnett]

Nothing wrong with either. I just drink coffee though and it seems to do the trick for energy.

Agreed... I read the skip breakfast thread and have been able to feel just fine with 2 coffees. One right when I wake up and the 2nd cup around 930-10:00, holds me over just fine even with a lunch time workout before eating my first real meal.

[GuyWhiteyCorngood]

Crossfit has been life changing for my wife and I. There must be a few Crossfit affiliates in the Tucson area, so it might be worth checking out. Here's why I advocate Crossfit:


The community - working out solo is fine for a lot of people, but in crossfit you work out with a group of people, who are all getting their asses kicked together. It's a cool bonding experience based on cooperation and competition simultaneously. In my gym, one of the things I like best is that respect is given more to the people who work the hardest, not necessarily to the best athletes.
The motivation - working out in a group, knowing people are watching puts some pressure on you to squeeze every last bit of juice you have. I could never maintain the same intensity without the community, competition, and cooperation.
The variation - Crossfit in a nutshell is constantly varied functional movements executed at high intensity. Every workout is different, spanning different areas, providing training in strength, speed, balance, endurance, etc...You don't train to get good at just one thing. You train to be good at everything.
The results - I started off a little pudgy and able to do about 2-3 strict pullups. Now I can crank out about 15 strict pullups, or about 40 kipping pullups. Yesterday, I did a strict pullup with 80 pounds hanging from my waist. That's a pretty big jump from just a few pullups. All my lifts have gone up, including bench press, which is something we never really do in workouts. I've also lost a lot of fat, increased my endurance, and rehabbed a really jacked up knee after 2 ACL reconstructions. I'm finally getting my legs evened out and putting mass back on my quads.


I could talk a lot about why I love Crossfit, so I'll leave it at that. But if you really want results, I've seen some pretty remarkable transformations.

The downside of Crossfit:


It's cultish - Some Crossfitters act like it's the only game in town. It's not, but for me it's the best option. It's certainly not for everyone, and it's not the only way to get fit.
It can be expensive - Some gyms (boxes) are overpriced.
Bad coaching - Getting a Level 1 Crossfit cert is really easy. I've worked out in a few gyms now, and I've worked with outstanding coaches every time. But I know there are some idiots out there who put people in unsafe situations. Crossfit is totally safe if you learn the right foundations and scale appropriately. It's up to coaches to help you do that.
Over-training - I think 3 days a week is a good goal, but depending on the workouts, I might go up to 5 days a week. I think it's better to space it out and make sure you do some lighter activities - walking, biking, swimming, light jogging. It's also huge to focus on joint mobility, and yoga seems great for that.


Good luck with it, and good luck with your girlfriend. It sucks when things go south, but your outlook will improve if you get yourself exercising. That will either a) make your girlfriend appreciate your positivity, or b) you'll be more secure and positive, so you won't hurt as bad over things you can't control.

Best of luck!

[GuyWhiteyCorngood]

The only thing I was thinking about taking was whey protein and possibly something for an energy boost.

I wouldn't waste money on supplements. I think people benefit more from the placebo affect than anything. Working out alone will cause your body to ramp up HGH and testosterone. Just go hit it!

[ValdostaGatorFan]

Thanks guys. I think I have repaired the relationship thing, and being on my 3rd day of not smoking has really opened my eyes to my potential. It may sound hokey, but I feel like if can quit smoking, I can do anything! I'm in a pissy mood, earlier I really felt like throwing and/or breaking something, but instead I dropped down and did push ups till I cooled off. Thirty minutes later I again felt like breaking something, so I dropped down and did push ups. It helps, a lot.

[malscott]

Stay away from the smokes. Good God, an awful habit. You just might lose everything. I think sometimes that's just what happens. Men quite often identify with their jobs, it gives them confidence and let's them know they're being a contribution and doing their part. So, with no work your at least temporarily undermined in that department. Dealing with an addiction blows. If you falter get in a program. Eat like a normal person. Don't over eat. Smaller portions are the key! Love yourself...Go Gators.

[Dreamliner]

Speaking of smoking, just thought I'd mention a recent study: 3.4% of work-related heart attacks are attributed to stress, 16% to lack of exercise and 34% to smoking!

[ATL_Gator]

Thanks guys. I think I have repaired the relationship thing, and being on my 3rd day of not smoking has really opened my eyes to my potential. It may sound hokey, but I feel like if can quit smoking, I can do anything! I'm in a pissy mood, earlier I really felt like throwing and/or breaking something, but instead I dropped down and did push ups till I cooled off. Thirty minutes later I again felt like breaking something, so I dropped down and did push ups. It helps, a lot.

Good to hear on the relationship thing. Like anything else, it requires work and dedication.

Good job on the smoking as well. Nothing builds confidence like changing what you thought could be unchanged.

[ValdostaGatorFan]

Thanks, bud.

I'm kinda starting my diet today. I'm 6'1" and I just weighed myself. 183.7lbs using one of those truck stop electronic bathroom scales, lol. I don't know how accurate it was, but I did it twice and it gave me the exact same reading twice.

I'm on the a 30+ hr road trip so I couldn't eat the best, but this is what I had:
1/3 bag of pork skins (4 servings per bag @ 130 calories/serving)
plain roast beef sandwich from Arby's (400 calories?)
bag of chips (my favorite kind made in Louisiana, that I can't find in Jax. Special occasion. 300 calories)
a jack link's jumbo beefsteak (150 calories)

I didn't drink any calories. Would a 1000 cal/day diet help me lose some weight? I don't consider myself fat at all, but I would like to loose the layer of fat covering my abs. I'm happy with the rest of my body, weight wise.

[Dreamliner]

Thanks, bud.

I'm kinda starting my diet today. I'm 6'1" and I just weighed myself. 183.7lbs using one of those truck stop electronic bathroom scales, lol. I don't know how accurate it was, but I did it twice and it gave me the exact same reading twice.

I'm on the a 30+ hr road trip so I couldn't eat the best, but this is what I had:
1/3 bag of pork skins (4 servings per bag @ 130 calories/serving)
plain roast beef sandwich from Arby's (400 calories?)
bag of chips (my favorite kind made in Louisiana, that I can't find in Jax. Special occasion. 300 calories)
a jack link's jumbo beefsteak (150 calories)

I didn't drink any calories. Would a 1000 cal/day diet help me lose some weight? I don't consider myself fat at all, but I would like to loose the layer of fat covering my abs. I'm happy with the rest of my body, weight wise.

1000 cal/day would have nearly anyone losing weight in a hurry. You don't need to lose weight in a hurry.

Tip: don't start at the beginning. Start at the end. Pretend you've gotten your abs. You intend to keep them. Did you get them through radical means and by just finding a way to eat a little less without feeling deprived ?

[ValdostaGatorFan]

The thing is, this is usually how much I eat. Maybe more sometimes, but usually junk like a meal that consisted of two large fries.. or 3 bags of chips a day plus mountain dews. I never felt starved today, or felt very hungry. I ate another beefsteak. They were BOGO free.

[LeafUF]

At 1000 calories you would be on a huge deficit even without any exercise. At your height and weight you don't really want to try dropping a ton of weight bc you will look really thin everywhere by the time you see those abs.

[ATL_Gator]

I agree that 1000 calories is very low. I am 6'3", 188 (today), and the BMR calculators come back at nearly 2000 calories. (BMR is the amount of calories just to exist, no accounting for activity).

That said, in my experience:
I wouldn't concentrate solely on calories and scale weight. You will get the scale to move down, but you may not be pushing towards the "body image" you are thinking of. Sure, some fat will go, but so will muscle.

When possible, I would try to mix in some veggies, fruit, and whole food (single ingredient). I subscribe to calorie balance, but still. I feel that the body has far less to use with chips, fries, and fast food sandwiches compared to lean meats, veggies, and fruits. I have nothing to back that up though. I also understand that eating well while traveling SUCKS.

[ValdostaGatorFan]

It does suck. I'm used to working 3 or 4 days a week out of town, and I eat like shit. Now it's 6 weeks out of town. When I arrive today, I'm going to take some pics so I can do a 6wk before/after.

[Dreamliner]

Another strategy: if you don't have very much to lose, don't change anything about your eating, nothing. The mere introduction of regular may be the only stimulus you require to lose the little bit of fat you'd like to lose.

Here's the rub: don't change anything about your diet meaning, in this context, not one more fork-full of food than you're presently eating. And no reward eating. Just go ahead and pretend that you haven't earned the right.

[ValdostaGatorFan]

Gotcha. I will report back in a week.

[Dreamliner]

Good enough. I meant to say "the mere introduction of regular exercise."

[GuyWhiteyCorngood]

Dream will argue this, but I fully believe you need to classify your caloric intake into two categories.


Food - anything your great grandma would have recognized in a grocery store - food should serve a purpose other than fill your belly or give you diarrhea. While food is fuel, it is also raw material for cellular construction and repair. The micronutrients you get from veggies helps you heal.
Sh!t you can eat - french fries, funyuns, McMeat - this stuff is usual just pure calories. It is fuel and fuel alone, which means you get no real benefit other than gas (pun intended).


Try to get your food on the road from grocery stores at the bigger exits. Load up on nutrient dense foods (mostly veggies). Maybe get a cooler and load it up with fruits, veggies, deli meat.

Save the fast food for emergencies.

[Dreamliner]

I actually try to dissuade people from regarding food as fuel. Nobody really needs a biology lesson, not even hardcore athletic types. In my world, which includes both normal folks and freaks, the usual rule applies: enjoy your food and get stronger.

As an aside, Michael Phelps eats pizzas and sugary drinks. Conversely, Ryan Lochte turned health food fanatic.

[Dreamliner]

Guy, what the imp in me would like to see: some Crossfitter, somewhere, just blow up the whiteboard, then come out of the closet and admit he eats a lot of fast food.

[ValdostaGatorFan]

Today I skipped breakfast as usual. I ate:

grilled chicken sandwich from McDondalds with lettuce and tomato, sans mayo w/ two bags of apple slices

2 bananas and a 1/2 bag of pork skins

Small jack links beef steak

A bowl of Special K cereal w/ reduced fat milk.

Didnt drink any calories... This is better than yesterday, right? We finally made it to the hotel an hour ago. I went on a good jog. Ran at a good pace for a while, walked for a little bit to catch my breath, sprinted to get my heart rate back up, then walked back to the room to catch my breath and cool down. Got to the room, did pushups in sets of 20, dips using two chairs in sets of 20, and some lunges. They don't have an exercise room here :(

[LeafUF]

Still not a whole lot of calories I am guessing. And definitely low on protein. Workout looks pretty good for hotel life. Hopefully once you are settled at the extended stay you can start getting in some more well rounded meals.

[ValdostaGatorFan]

Yeah, we are going grocery shopping tomorrow. I might supplement my diet with whey protein. We're still cool, right? I checked that thread about the chubby chasers on my laptop and that booty was rather large... if you know what I'm talking about, lol.

[LeafUF]

Haha, yeah we cool. Big booty girls need love too. They just won't get it from me.

[LeafUF]

Btw, I came across this recently and since you don't have a gym figured it might be helpful.

http://www.marklauren.com/

He wrote a book called you are your own gym. Its all about bodyweight exercise and the site appears to offer some useful stuff also. Give it a look.

[ValdostaGatorFan]

I took some pictures, but I'm kind of embarrassed to post them. I kind of want to post them to help you and dream to critique (Yall obviously sound like yall know what yall are talking about) but it just seems.. weird

[LeafUF]

Pictures are a great way to judge your progress but i totally understand not wanting to post that online. Perhaps a less embarrassing and still useful thing would be to post measurements.

[GuyWhiteyCorngood]

Guy, what the imp in me would like to see: some Crossfitter, somewhere, just blow up the whiteboard, then come out of the closet and admit he eats a lot of fast food.

I suppose that could happen, but I haven't met any individuals who are tuned to run on processed soy and volatile fatty acids. We have two athletes in my gym that I would consider elite, who have competed at the regional level and beyond in the Crossfit games. Both of them swear to perform better when they stick to paleo. Maybe they are brainwashed somehow and getting a veggie and bacon placebo affect, but I doubt it.

Again, I notice a difference as well. I don't like going too strict with my diet, though, because I think the psychological impact of food reward is important. What good is my health if I can't enjoy the occasional beer, tortilla chips, and Five Guys burgers?

So in a way, I agree that we should encourage people to enjoy their food. But I also have trouble with advocating "moderation" because people are addicts to food. It's like telling a meth head to tweak in moderation.

I encourage people to experiment and relish in deprivation for controlled intervals. Try elimination and re-introduction for things like gluten - go three weeks gluten free, and then eat some pizza. After re-introducing gluten, if you don't feel like an alien is trying to launch out of your intestines, then maybe gluten isn't an issue for you. Experiment with going vegan, experiment with going low-carb/high-fat or vice versa.

For me, I notice a negative difference when I eat gluten and dairy. Without gluten, my fart frequency drops to a point where I miss my morning trumpet calls. For me, I notice that I feel better when I get a big shot of Coconut oil in the morning blended into my coffee. I notice that too much rice and potatoes keep me a few pounds heavier, which in turn impacts my power/weight ratios.

Why put so much effort into this? A few reasons. People often struggle with diet because they want to eat what they want to eat. Correlating your diet with the way you feel and perform can have a big impact on what you "want" to eat. While I may really want a bowl of ice cream, I find that I want to avoid farting my wife out of bed more (on most nights). Additionally, we're a culture of over-consumers, and I find a big reward in deprivation. I don't take my burgers and beers for granted. I treat them like special occasions.

But I'll keep you posted if any rockstars in my gym fess up to Quarter Pounder habit.

[Dreamliner]

I don't feel good about empowering the addiction model. It smacks of whiny protestation. And what is a 'volatile fatty acid' ? Does it blow up inside you if you jiggle the least little bit ?

FWIW, I don't argue even with clients of mine who want to experiment with food choices. However, I have noted that, in the field of athletics, for every Ryan Lochte there appears to be a Michael Phelps.

[GuyWhiteyCorngood]

I don't feel good about empowering the addiction model. It smacks of whiny protestation. And what is a 'volatile fatty acid' ? Does it blow up inside you if you jiggle the least little bit ?

FWIW, I don't argue even with clients of mine who want to experiment with food choices. However, I have noted that, in the field of athletics, for every Ryan Lochte there appears to be a Michael Phelps.

Poly-unsaturated fats are volatile. Saturated fats are more stable, and less prone to oxidation. So yes, we are talking about very small, slow explosions :) After all, an explosion is just rapid oxidation, right?

Your Phelps argument doesn't really work though. In order to prove your point, you would have to talk Phelps into comparing his performance while eating junk food vs. eating otherwise.

[Dreamliner]

Poly-unsaturated fats are volatile. Saturated fats are more stable, and less prone to oxidation. So yes, we are talking about very small, slow explosions :) After all, an explosion is just rapid oxidation, right?

Your Phelps argument doesn't really work though. In order to prove your point, you would have to talk Phelps into comparing his performance while eating junk food vs. eating otherwise.

The Phelps argument does work, in a way. Lochte turns health food nut, undertakes Crossfit-style training, promptly disappoints.

Can you imagine how good Floyd Mayweather would be if not for his junk food diet ?

[ValdostaGatorFan]

This is kind of fun. Tonight I did this.

Did the same run as yesterday, came directly inside and then did..

20 pushups, rest a minute, 20, rest a mintute, 20, rest, and then 10 to muscle failure

Rested a minute

20 crunches, rest 1 minute, 20, rest 1 minute, 20 more

rested 1 minute

20 chair dips, rest 1 minute, 20, rest 1 minute, 10 to muscle failure

rested 1 minute

laid down and lifted my heels 6" off the ground for 30 seconds, rested 1 minute, 6" for 30 seconds and then called it a day

10 minutes later I took 2 scoops (75 grams) of whey protien

That was 10 minutes ago, Im going to eat in about 20 minutes


thoughts?

[Dreamliner]

^ Sounds like old school stuff!

[ValdostaGatorFan]

lol, is my jailhouse workout no good? If yall dont mind, I'll post some pictures of me topless.. haha

[LeafUF]

Dream is even more old school than that. You should see convict fitness or whatever its called. Those dudes are jacked.

[Dreamliner]

lol, is my jailhouse workout no good? If yall dont mind, I'll post some pictures of me topless.. haha

No, please don't do that!

Seriously, old school is good. Keep it simple. I'm assuming you have a pulling workout and that you work your legs somehow.

[ValdostaGatorFan]

haha, Good call. What do you mean by a pulling workout?

[LeafUF]

Some sort of pulling movement. Pull ups or rows. Something to work the back and posterior chain.

Its often neglected and really important for a number of reasons including aesthetics. Basically you don't want to over emphasize your front and end up looking funny with no back.

[ValdostaGatorFan]

...and also, is this ok to do 5 days a week?

[ValdostaGatorFan]

I guess I'll go get one of those doorframe pullup bars

[Dreamliner]

I guess I'll go get one of those doorframe pullup bars

It's the only piece of equipment I use these days. You can do pullups. And you can slide under a sturdy table and do rows. Just squeeze your shoulder blades and pull yourself up to the lip of the table.

[ValdostaGatorFan]

Question: When I'm doing my final sets into muscle failure, are those more benifitial to building muscle? Or breaking down muscle to be be rebuilt? What I'm getting to is should I push myself more when I get to muscle failure? When I struggle to do my last pushup, and can't do any more, should I just wait the least amount of time to do another and continue doing that? Or should I just stop when I can't do anymore and move on to something like crunches?

I plan to keep my workout the way it is for a week, and then add 5 reps to every set. I also added in rows with a table ledge. It wanted to tip, so I made a wide grip and used the sides instead of the ends. It's all I can do for now.

[ValdostaGatorFan]

Also, I'm trying to incorporate more calories into my diet, I'm trying to stay around 1500 while eating as healthy as I can.

[Dreamliner]

Question: When I'm doing my final sets into muscle failure, are those more benifitial to building muscle? Or breaking down muscle to be be rebuilt? What I'm getting to is should I push myself more when I get to muscle failure? When I struggle to do my last pushup, and can't do any more, should I just wait the least amount of time to do another and continue doing that? Or should I just stop when I can't do anymore and move on to something like crunches?

I plan to keep my workout the way it is for a week, and then add 5 reps to every set. I also added in rows with a table ledge. It wanted to tip, so I made a wide grip and used the sides instead of the ends. It's all I can do for now.

That's a very interesting question. Since just doing loads of pushups is probably not terribly beneficial for adding muscle, pushing to failure might be just the stimulus you need right now. If you're doing, say, three sets total, you could probably afford to go to failure each set. We're not talking bench presses here. But if you're going to do that, don't turn it into a cardio session. Get ample rest between sets.

And since it's all about stimulus --> recovery --> adaptation, be attuned to any performance drop-off that would signal a need to dial back a little or maybe take a week off. Ideally, you should be seeing consistent progress, more or less, for a number of weeks.

[LeafUF]

Agree with Dream, I will just add that I include pushups in my chest workout. 4 sets to failure once a week after I do my other chest stuff. Of course I have the benefit of a weight room, if I did not and I wanted to hit my chest I would probably be doing different variations of pushups to failure if not every day about every other.

You can always change the elevation of your feet and the width of your arms to give the pushups a little variety and change the challenge to the muscles.

[Dreamliner]

True, just find a way to make them difficult enough such that you fail between, say, 5-10 reps. Accumulate 30 reps overall. When you're easily exceeding 10 reps on the first set ... time to find a way to make it harder.

^ This is not science. More than one way to skin a cat ... it's all about PROGRESSIVE resistance.

[ValdostaGatorFan]

My calf is killing me. I skipped my run last night, and it I tried to today to run and couldn't. On my Thursday run, it started cramping bad, but I pushed through it, and so I skipped yesterday. It's hurting pretty bad, about 5 inches below the crease in the back of my knee. It's really tender to the touch. grrrr.

[LeafUF]

Unfortunately that is what happens when you go from no running to daily running. Definitely gonna have to lay off the running or it'll just get worse. I know it hurts to the touch, how does stretching it feel?

[ValdostaGatorFan]

It hurts even worse to stretch. It hurts to walk. Any weight on the front of my foot is really painful. Even when I'm laying down, drawing my foot up hurts. I stretch before and after every workout. It sucks, I was starting to enjoy running. It doesn't help that I have to make make really long walks at work, up a steep hill, up stairs, etc.

[ValdostaGatorFan]

Feeling better today. I'm going to skip the run, just in case.

[ValdostaGatorFan]

When I'm breathing deeply, on exhale, Im starting to somewhat see some definition to my abs. Motivation.

[LeafUF]

Good stuff

[ValdostaGatorFan]

I don't care, I posting a pic anyway. Chipping away at my gut.

http://i1250.photobucket.com/albums/hh522/Jclif1984/IMAG1095-1.jpg?t=1349758444

[LeafUF]

You don't have a gut dude. Just keep working out to build some muscle and eating well and you will lean out in no time. You are already pretty lean just untrained from the looks of it.

Just keep doing what you are doing for now.

[ValdostaGatorFan]

Cool. It was a gut to begin with, I had pot belly syndrome to start with. I hate it.

[LeafUF]

Skinny fat syndrome?

[ValdostaGatorFan]

Possibly

[LeafUF]

If you think that might be your problem check out Anthony Mychal. He covers more info on skinny-fatness than anyone out there.

http://anthonymychal.com/skinnyfat/

[ValdostaGatorFan]

Your a big help man, thanks

[kkg8r]

The Phelps argument does work, in a way. Lochte turns health food nut, undertakes Crossfit-style training, promptly disappoints.

Can you imagine how good Floyd Mayweather would be if not for his junk food diet ?

Lochte had a much more grueling schedule and that is why he "disappointed." I fyou take the very first race when both were fresh, Lochte smoked Phelps. Even Phelps said it himself that by Lochte doing the additional swims -- which this Olympics was a much harder schedule due to the timing of swims -- it gave him an edge.

Just lurking...

I do want to believe that junk food is good for you. i really do. I just know that I feel better when I eat clean. And once I eat poorly, I crave sugar and fat for a long time after.

[LeafUF]

I do want to believe that junk food is good for you. i really do. I just know that I feel better when I eat clean. And once I eat poorly, I crave sugar and fat for a long time after.

Not that I think this thread is really the place to have this argument but what exactly does eating clean even mean? My sister claims that if she doesn't eat totally clean she instantly looks worse. And then gets mad at me for eating peanut butter in front of her. I also happen to eat wheat and sugar and fat regularly. But, I watch my intake and take an IIFYM approach to my meal planning and the results are looking good.

Its all about managing how you incorporate these things into your diet. If you plan appropriately there is a place for just about anything.

[Dreamliner]

The real reason Lochte sucked:

http://hahajk.com/sports/swimmer-ryan-lochte-blames-losses-on-too-much-pre-olympics-michael-phelps/

Seriously, I'm not the guy who tells you how you have to eat in order to lose weight, optimize performance, etc. I'm the guy who tells you how you DON'T have to eat in order to ...

Obviously, you don't have to 'eat clean' to lose weight. And I think it's just as obvious that you don't have to 'eat clean' to win Gold Medals, world boxing titles, etc.

Now, there may be a biological basis for feeling better after 'eating clean' vs. other approaches. On the other hand, placebo effect is quite powerful. After all, we've been bombarded with admonitions to 'eat clean', lest we feel lousy. So, from that standpoint, not wonder we feel lousy when we don't!

To satiety, hunger pangs, etc., I don't begrudge people from eating in ways to effect the former and stave off the latter. But I do not believe it is necessary to deprive one's self of foods typically classified as 'junk.' Basically, I think it's fine and dandy to feel hungry now and again.

Note: I put 'eating clean' in quotes because (A) nobody seems to agree on what it constitutes and (B) I consider it a bit of a scam anyway.

But let me also stress that whereas I rise to challenge the food police, by the same token, I don't argue (at least very long) with people's strong eating preferences. Indeed, my latest client is a 'Certified Holistic Health Counselor.' So, I know shes going to eat her organic produce, pea protein and the eight different supplements she's taking. I do choose my battles carefully.

[GuyWhiteyCorngood]

The real reason Lochte sucked:

http://hahajk.com/sports/swimmer-ryan-lochte-blames-losses-on-too-much-pre-olympics-michael-phelps/

Seriously, I'm not the guy who tells you how you have to eat in order to lose weight, optimize performance, etc. I'm the guy who tells you how you DON'T have to eat in order to ...

Obviously, you don't have to 'eat clean' to lose weight. And I think it's just as obvious that you don't have to 'eat clean' to win Gold Medals, world boxing titles, etc.

Now, there may be a biological basis for feeling better after 'eating clean' vs. other approaches. On the other hand, placebo effect is quite powerful. After all, we've been bombarded with admonitions to 'eat clean', lest we feel lousy. So, from that standpoint, not wonder we feel lousy when we don't!

To satiety, hunger pangs, etc., I don't begrudge people from eating in ways to effect the former and stave off the latter. But I do not believe it is necessary to deprive one's self of foods typically classified as 'junk.' Basically, I think it's fine and dandy to feel hungry now and again.

Note: I put 'eating clean' in quotes because (A) nobody seems to agree on what it constitutes and (B) I consider it a bit of a scam anyway.

But let me also stress that whereas I rise to challenge the food police, by the same token, I don't argue (at least very long) with people's strong eating preferences. Indeed, my latest client is a 'Certified Holistic Health Counselor.' So, I know shes going to eat her organic produce, pea protein and the eight different supplements she's taking. I do choose my battles carefully.

I look at it as subjective philosophy...not objective science. Again, I like to experiment with different things, but I fully agree there is no "one size fits all" dietary approach.

A few things are pretty clear, though. Trans fats are bad. Too much food is bad. Nutrient dense food is better than empty calories. You're going to get more nutrient dense food with meat (preferably natural) and vegetables (preferably local)

[LeafUF]

I refer to Alan Aragon when it comes to his take on "clean" eating.

http://www.wannabebig.com/diet-and-nutrition/the-dirt-on-clean-eating/

Its a long article with lots of good info. Here is part of that article on TFAs.

Trans fatty acids (TFA) have earned a lot of bad press for their adverse effects on biomarkers of cardiovascular health [17,18]. However, some research indicates that not all TFA are harmful. A distinction should be made between industrially produced TFA via hydrogenation of vegetable oils, and naturally occurring TFA in dairy and meat [19]. Vaccenic acid, the main form of TFA in ruminant fats, might actually lower the risk for coronary heart disease [20]. Currently, there’s no controlled human research specifically comparing the effects of TFA with other types of fats on body composition. In any case, the fitness-conscious population has nothing to worry about unless they start indiscriminately gorging on fast food, cooking with vegetable shortening, and pounding loads of processed/packaged pastries and desserts.

So, basically when it comes to the idea of "clean" eating the picture really isn't all that clear and no single food or food type can be looked at in exclusivity. Instead foods need to be looked at as part of an entire diet.

[Dreamliner]

I look at it as subjective philosophy...not objective science. Again, I like to experiment with different things, but I fully agree there is no "one size fits all" dietary approach.

A few things are pretty clear, though. Trans fats are bad. Too much food is bad. Nutrient dense food is better than empty calories. You're going to get more nutrient dense food with meat (preferably natural) and vegetables (preferably local)

Painstaking research has confirmed that: (A) we're all going to die and (B) food tastes yummy.

I put trans fats in the same category as 'chemicals.' If anyone has an aversion to chemicals - since chemicals are all that food is - I just recommend that they eat less food overall.

Less food = fewer chemicals ingested. Look better nekkid + fewer chemicals = win-win! :joecool:

[kkg8r]

Not that I think this thread is really the place to have this argument but what exactly does eating clean even mean? My sister claims that if she doesn't eat totally clean she instantly looks worse. And then gets mad at me for eating peanut butter in front of her. I also happen to eat wheat and sugar and fat regularly. But, I watch my intake and take an IIFYM approach to my meal planning and the results are looking good.

Its all about managing how you incorporate these things into your diet. If you plan appropriately there is a place for just about anything.

I'm in 100% agreement with your (also Dream's) assertion that caloric deficit = weight loss. When I say eating clean, I simply mean that bad habits feed bad habits. Too much sugar makes me crave sugar. Too much alcohol makes me crave grease and sugar.

The term "eating clean" probably shouldn't be used as I have friends that take the term to a whole other level: no wheat, soy, gluten, etc.

[Dreamliner]

kk, I hear you. We're all a little different. Me ? I quell my sugar cravings by eating sugar. And after I've eaten sugar I tend to crave something salty or savory, not so much more sugar.

On the other hand, eating a lot of sugar makes me sick of sugar. So, I tend to auto-regulate.

[kkg8r]

I wish I were like that. I could eat a cupcake store out of their entire stock. Or little Debbie Swiss Cake Rolls. I have issues :)

Anyway, don't want to hijack the thread. I've just been lurking. I love a good success story and it seems like there's a good one happening here.

[ValdostaGatorFan]

I got on the scales last night. 177. Feels good, man.

[LeafUF]

Solid progress. You got a goal weight in mind?

[ValdostaGatorFan]

I don't know how much more I should lose? I went about 2 or 3 weeks without weighing myself, but I could tell by my shrinking pot belly that I was loosing weight. I've walked around at 185 for years. I might try and lose 2 more pounds maybe.


I found a gym within walking/running distance from our extended stay. I'm going to start lifting today, so I'm expecting if I feed my muscles a steady diet of barbells, dumbells, and protien, that I would gain weight in a few weeks. But as far as body fat, as of right now, I'm happy where I'm getting to. I don't think my biceps grew much with my hotel routine, but the look bigger and more muscular now, I guess because of the fat loss. I like it.

-----

Another question I have is how much to lift. I haven't lifted in ten years, and didn't even lift a lot then. I read somewhere around 80% of my max. I don't have any max numbers, so what do I do this today, go see what I max out on my upper body exercises? I'm at a loss on where to start. I'll find the link of the workout I'm planning.

[ValdostaGatorFan]

http://www.bodybuilding.com/fun/go-from-zero-to-hero-in-one-year.htm

[Dreamliner]

^ Don't think you'll regret first getting lean before trying to add an appreciable amount of muscle. IMO, 'bulking and cutting' is an horrendous strategy.

[ValdostaGatorFan]

I'm planning 8 reps at higher weights as opposed to more reps with less weight. But then again, I don't really know what I'm doing.

[Dreamliner]

I'm planning 8 reps at higher weights as opposed to more reps with less weight. But then again, I don't really know what I'm doing.

You're young. Trust me, just about anything will work for you. Just do it. But if I had to choose between 5-10 reps and, say, 15-20 reps, I'd take the former just about every time.

[LeafUF]

If you want to test your maxes try testing out a weight you think you can handle for 5 reps. You can then plug the results into an online calculator to give you an idea of what your max is. There is a calc on bodybuilding.com, it will probably be a little high so if you want to work at 80% max I would actually start at 70% and work up from there.

I think it is a really good idea to get at least a clue as to where your strength is so you can plan your workouts intelligently.

8 reps is nice middle ground, my workouts generally work in rep ranges from 3-12. Occasionally I will go higher but its rare.

You really just need a simple routine, and make sure you dont overdo it and jump in too fast. That just leads to injuries or being too sore to keep up with it.

[ValdostaGatorFan]

Thanks guize. I like this forum. Like I read what one you guys posted, it's kind of a progress chart, and keeps you kind of obliged to stick to it since you are putting it in the public eye. At one point last year I noticed I was looking bigger than normal, I weighed in at 195, the heaviest I've ever been, but 185 is my standard weight.

I'm going to try the five rep thing tonight. If I find a weight I can do 5 times, and I think I can do 3 sets and no more, should I stick with that for a few weeks?

[LeafUF]

Where you are at right now you can probably go up every workout so long as you dont start too high. You want to be making progress every time in the gym so you either want to increase reps or weights. Lets say you do 3x5 this week then next week either go up 5 pounds and shoot for 3x5 again or do the same weight and try to get 3x6.

There is a routine on the bb.com forums where you pick a weight and use the same one for 5 weeks going up 1 rep a week from 5-10. Once you get 10 for your 3 sets you increase the weights and start over at 5 then repeat.

Just make sure whatever you decide to do stick with it for a little while before you change things up. So many people get training ADD and keep trying to change something before letting the first thing actually work.

[GuyWhiteyCorngood]

At some point you could look at some tested protocols. The Wendler protocol may be a good option.

[Dreamliner]

One appealing feature of the Wendler protocol is what undergirds it, the four-way, upper-lower split. Some would call it the ultimate split. Just the right amount of exposure and recovery.

[LeafUF]

I like Wendler and use his program myself, however it can be slow to a novice or someone regaining lost strength. Probably better to start a linear program until you start stalling out then move to a 5/3/1 type program.

[ValdostaGatorFan]

I still can't bring myself to go to the gym. My anxiety keeps me from some things. I prefer my own setting, so I picked up a dumbbell set yesterday. It's the kind with the screw on end piece so I can change weights. I did a full body workout I found online that had about 8 exercises, including dumbell squats, situps, kneeling row etc.. Felt really good afterwards. My "muscles" looked bigger, more pumped up immediately after.

I took c4 extreme 30 minutes prior. Holy crap. I felt jacked. I have no caffeine tolerence since I cut out soft drinks a while back. The niacin had my skin tingling. My "muscles" felt firmer, were more vascular. So there I was, jamming out to some really heavy metal, lifting dumbells in my room, jaw moving around like I was chewing gum. I looked like a crack head all wild eyed and bushy tailed. It was a sight.

Can't wait until tommorow.

[LeafUF]

Anxiety sucks man, sorry to hear that you have issues with it. At least you have found a way to workout and avoid the anxiety, which is definitely better than doing nothing at all. Its not like you need to go to a gym, they just usually have more equipment than an individual could house or afford. I bet if you keep digging online you will find lots of home routines that you can do with minimal equipment.

Be careful with the stims, they feel great and can be a bit addicting. And just like other caffeine products your body will adjust to them and require more to get an effect so after you have used them for a month or two its good to take some time off from them.

[ValdostaGatorFan]

I'll keep that in mind. I'm more sore today than I was yesterday, is that normal? Especially my quads. I had a few/8 beers last night, maybe I didn't sleep well and that's the reason. I don't know.

[LeafUF]

I am always more sore the second or third day from a workout than the day immediately after. Its called DOMS, delayed onset muscle soreness, learn to love it, it is your friend.

[ValdostaGatorFan]

Cool, thanks bud. So it's cool to proceed with the workout? I'm on the second set of exercises here...

http://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

[LeafUF]

Oh yeah, you are good to go, eventually you will get used to the volume of exercise and it wont be nearly as bad. Just got to push through the sore. I actually squat 3 days a week now so I can not remember the last time my legs were not already sore going into a workout. Working through muscle soreness is fine, working through injuries is not, so just make sure you can tell the difference.

[JohnC1908]

Anxiety can be a problem for me as well. Don't want to get too mushy on you guys but I've been having problems with my ole lady as well. The best way I deal with it is a harcore workout at the gym. It's really the only thing I can do that makes me a feel a ton better. Not sure how other people cope with personal problems by eating a tub of ice cream and watching movies...I'd go nuts just sitting there and internalizing.
How many of the posters here can actually see their abs? I was a portly (pretty much fat) 234 in July and am now down to 197 and looking as good as I have in quite sometime. I think I need to shed about 10 more pounds before working my abs. I've always read it will make my stomach look bigger (fatter) if I try to add muscle down there when I still have fat to shed. I'm thinking about signing up for crew to get some cardio going. I jog a couple miles a few times a week but it's just not that enjoyable for me.

[Dreamliner]

^ If jogging is not enjoyable, why do it ? Besides, exercise is an inefficient strategy for losing. But you're right about seeing your abs. Lose the fat and you'll see them in due time.

I can always see my abs. But this is because I've found my sweet spot for eating and exercise. It took me a number of years to find it. But it wasn't necessary for me to toil that long. I had simply fallen for, as so many continue to do, the silly notion that you can out-exercise over-eating.

[LeafUF]

I can only see my top 4 and just barely. Haven't been trying very hard to get much leaner though I've been the sams weight for a while and just been working on strength gains.

As to doing cardio I dont like running either but found I do like cycling and have been doing a good amt of that lately.

[Dreamliner]

When I say I can always see my abs, that allows for fluctuations of both fat and fluid. That means that sometimes my lower abs are slightly obscured by fat. But even when I lose the fat, I might have an etched six-pack in the morning, while dehydrated, but still the lower abs become blurry, later in the day as I retain fluid.

[ValdostaGatorFan]

Got to love craigslist. Bought the weights, bars, and preacher curl bar for $50. Made an offer for $35 on the ironman bench w/curl attachment and picked it up as well. The bench adjusts for incline and decline.

http://images.craigslist.org/3G23M13Fa5N95Fa5H8cbg5a2673e2a9681e37.jpg

[LeafUF]

Good stuff vgf. I was hoping you were keeping up with the workouts.

[Dreamliner]

Damn! You did good!

[ValdostaGatorFan]

Thanks. I looked on eBay at comparative sets and was amazed, some wanted $300 to $400 for basically what I have. I went to Walmart earlier in the day and bought $40 worth of adjustable dumbells and got very little. (I left my other set in Arizona). Needless to say, I'll be returning the Walmart stuff tomorrow.

[Dreamliner]

Yeah, I got so many weights for little or nothing, just keeping my eyes peeled, that I've sold some of them back.