12 week challenge

[Dreamliner]

Originally Posted by vaxcardinal

I've heard them say that you should weigh yourself in the morning because your weight can fluctuate slightly throughout the day but never knew that your height could also fluctuate.

Height does fluctuate. You're taller in the morning.

On a serious note, that's why you should not exercise strenuously after getting out of bed.

[ATL_Gator]

Phew, in a deload week for 5/3/1. Good thing too, not feeling so hot today.

[Dreamliner]

Originally Posted by ATL_Gator

Phew, in a deload week for 5/3/1. Good thing too, not feeling so hot today.

That's what deloads are for!

[chrisleakfan4life]

Well ive started my new exercise routine, which is added to my weight lifting.

Basically i do 3 thirty minute sessions of cardio each day, one in the morning around 8:30-9(before class) one around 12:30(after class) and one at night(week nights it will be around 8-8:30, weekends probably 11:30 or 12:30 because i work nights).


Got off work at 10:30 last night, was up till 2 am and woke up at 8:30 to get my 30 minute cardio session in.

I had two fiber one 90 calorie breakfast bars for breakfast:

Each bar has 90 calories, 20 grams from fat, 17g of carbs and 5g of fiber

So in total i had:

180 calories(40 from fat)
34g of Carbs
10g of Fiber.

[chrisleakfan4life]

The Asics shoes i bought are really comfortable as well

[Dreamliner]

Originally Posted by chrisleakfan4life

Well ive started my new exercise routine, which is added to my weight lifting.

Basically i do 3 thirty minute sessions of cardio each day, one in the morning around 8:30-9(before class) one around 12:30(after class) and one at night(week nights it will be around 8-8:30, weekends probably 11:30 or 12:30 because i work nights).


Got off work at 10:30 last night, was up till 2 am and woke up at 8:30 to get my 30 minute cardio session in.

I had two fiber one 90 calorie breakfast bars for breakfast:

Each bar has 90 calories, 20 grams from fat, 17g of carbs and 5g of fiber

So in total i had:

180 calories(40 from fat)
34g of Carbs
10g of Fiber.

chris, please remind me again where you are in the process, your goal and how happy you are with your progress.

Thanks!

[Dreamliner]

I've bitten off a hefty chunk for my challenge. Any advice on how I can optimize my workouts for mastering the following skill ?

pistol squat
one-arm pushups
back bridges
unsupported handstand
muscle-up

Again, I've almost got the pistol and the back bridge. The other three are farther out and the problem, as always, are my wrists. They can't take a lot of pounding before I hear from them.

Initially, I was advised that skill mastery calls for frequent exposure, practice your skills every day or almost every day. But every day won't work for the pushups and handstands because of my wrists. Also, there are the other movements I want to retain to consider and how they should couple with the new skills I'm learning.

Just thinking out loud, I'm thinking one-arm pushups, pistols and handstand training three times a week. Weighted pullups (preparatory to muscle-ups) and inverted rows on alternate workouts. I can also alternate Turkish Get-Ups, swings, deadlifts and goblet squats. So, a template might look like:

Workout A - one-arm pushups, pistols, handstand training, get-ups and contra-lateral single-legged deadlift.

Workout B - one-arm pushups, pistols, handstand training, inverted rows, goblet squats and swings.

Any thoughts ? Note that I'm working the two immediate goals (one-arm pushups and pistols) first and every workout. Note also the absence of overhead pressing because I suspect the handstands and get-ups hammer the shoulders from a vertical standpoint already. And of course the one-armed pushups are hammering the shoulders and triceps as well. Back-bridging progressions are simply incorporated into my warmup.

[LeafUF]

Dream I gave your issue some thoughts and I wish I could offer more help but you are working on things out of my wheel house.

The only thing I could think of would be finding ways to ease the issue with your wrists. Not sure exactly what the issue is or if a brace or tape or some sort of daily ice routine would quiet them.

I have battle tricep tendinitis in my left arm since I was 20 and its one of those things that can be unbearable but I have found a way to manage it very well. I always warm up, stretch really well, wear a neoprene sleeve and ice post workout. Seems to keep me in the gym.

[Dreamliner]

Originally Posted by LeafUF

Dream I gave your issue some thoughts and I wish I could offer more help but you are working on things out of my wheel house.

The only thing I could think of would be finding ways to ease the issue with your wrists. Not sure exactly what the issue is or if a brace or tape or some sort of daily ice routine would quiet them.

I have battle tricep tendinitis in my left arm since I was 20 and its one of those things that can be unbearable but I have found a way to manage it very well. I always warm up, stretch really well, wear a neoprene sleeve and ice post workout. Seems to keep me in the gym.

Thanks, I've been stubborn about wrapping my wrists. There's obviously no shame in it. Gymnasts certainly do it. I'll see if cutting back to three days a week helps and will then consider wrapping and other measures.

[chrisleakfan4life]

What do you guys think about the following options

Running for 13 minutes and burning 200 calories?

or walking for 30 minutes and burning 200 calories?

Walking is longer but your heart rate isn't as high, running is shorter but gets your heart rate going.

I'm looking at fat loss in terms of each and im assuming running is the way to go?

[LeafUF]

The way to go to is the way you will keep doing. I hate running and dont think the aches and pains associated with it are worth it. So if I were choosing between the two I would walk 30 minutes over running the 13. I would be way more likely to walk on day 2 and beyond than run. But thats just me.

[chrisleakfan4life]

Originally Posted by LeafUF

The way to go to is the way you will keep doing. I hate running and dont think the aches and pains associated with it are worth it. So if I were choosing between the two I would walk 30 minutes over running the 13. I would be way more likely to walk on day 2 and beyond than run. But thats just me.

True, ive mixed it up the past 2 days, i walked the first day and ran the second.

I will probably do more talking than running today to keep my legs from getting sore. My right leg already feels a little sore so i may do a little more walking today.

[Dreamliner]

Remember that when you run, multiply your bodyweight by 2 or 3 and that's how much force is being transmitted frm the feet, up through the knees and then the hips. If your movement patterns are sound, you may be able to handle that sort of force, so long as you don't overdo. But if your movement patterns are not sound ...

Weight the costs. That's all I'm saying.

[orangeblueorangeblue]

Don't think I've met too many people in the 12%-13% range that wanted to cut unless they were competing. 9% is no joke, I've only been sub-10 a few times after some crazy work and ECA. Was cool seeing veins on my abs but not worth the effort. My optimal beach body is around 11-12%. Can see my abs, don't need to kill myself.

[LeafUF]

Originally Posted by orangeblueorangeblue

Don't think I've met too many people in the 12%-13% range that wanted to cut unless they were competing. 9% is no joke, I've only been sub-10 a few times after some crazy work and ECA. Was cool seeing veins on my abs but not worth the effort. My optimal beach body is around 11-12%. Can see my abs, don't need to kill myself.

Its weird, my actual BF% could be higher, I am just guessing. But I have never had visible abs. Not even when a professional told me I was at 9% BF, though I was very lean at that time.

Now, it seems I only carry fat around my midsection. So that is why I want to lean out more. To look at me it might not be apparent that I need to cut but I figure 8 pounds over 12 weeks is not drastic and hopefully will be enough. So, even if I am really 15% and wanting to get to 12% the goal is still pretty much similar. I feel very close to how I want to look which is all that really matters.

[G8RBrave]

Originally Posted by LeafUF

Its weird, my actual BF% could be higher, I am just guessing. But I have never had visible abs. Not even when a professional told me I was at 9% BF, though I was very lean at that time.

Now, it seems I only carry fat around my midsection. So that is why I want to lean out more. To look at me it might not be apparent that I need to cut but I figure 8 pounds over 12 weeks is not drastic and hopefully will be enough. So, even if I am really 15% and wanting to get to 12% the goal is still pretty much similar. I feel very close to how I want to look which is all that really matters.

This is similar to how I am. I was doing my BF readings with my calipers the other day, and I had <10mm on every pinch except my midsection, where I was more like a 22. Frustrating but I cant keep cutting or I'll wither away.

Genetics suck.

[orangeblueorangeblue]

Gotcha. Most people should see at least part of their abs at 12%. At 9% I'd wager that's closer to 100%. If you did calipers that would take your midsection fat into account.

I only say this because it's important to get accurate and consistent readings if you want to measure success.

[orangeblueorangeblue]

Originally Posted by G8RBrave

This is similar to how I am. I was doing my BF readings with my calipers the other day, and I had <10mm on every pinch except my midsection, where I was more like a 22. Frustrating but I cant keep cutting or I'll wither away.

Genetics suck.

I don't think that's genetics and most multi-point BF tests with calipers take this into account.

I don't think too many men carry more fat on say their arms or legs than their midsection.

[LeafUF]

Originally Posted by orangeblueorangeblue

Gotcha. Most people should see at least part of their abs at 12%. At 9% I'd wager that's closer to 100%. If you did calipers that would take your midsection fat into account.

I only say this because it's important to get accurate and consistent readings if you want to measure success.

Yeah consistent measuring is something I need to work on. Or find someone who already knows how to do it.

I am already lean just about everywhere but lower abs. Veins popping out shoulders, arms, legs. So, like I said, I might have my BF% wrong but I feel close to where I want to be, whether or not I have the accurate measurements.

[orangeblueorangeblue]

Calipers are really only great if you've got the technique down. But once you do there's really no reason to do any other BF testing.

I like to go by the tape, too, because you can pretty easily see a 1/2" or 1/4" difference in say waist size over a few weeks. Again, technique is important because a tight measurement alone will shave 2" of a reading