Fitness and shit

[azoomm]

We really need a seperate thread dedicated to just talking about fitness and shit like that

Done and done.

On another note; Greg, let me know when you are available to help me make a single track at my new house. :)

[OneSickPsycho]

Awesome.

I've been doing BJJ for 5 weeks or so... feels pretty good, cut way back on my drinking (Sat AM class is no bueno when hungover), and I'm gaining weight. :(

The good news is, my body is changing. I'm narrower in the waist and thicker in the shoulders/neck... and my weak leg is getting much stronger. Got bowls full of veggies and fruit and shit for lunch today... and I'm going to start cutting the lbs.

[dReWpY]

BJJ = BJ for Jesus?

[OneSickPsycho]

BJJ = BJ for Jesus?

Brazillian Jiu Jitsu

http://jonathanbrookins.com/wp-content/uploads/2010/09/Picture-166.png

[Trip]

Brazillian Jiu Jitsu

Drewpy, it must be that shit Dave was talking about the girl who wanted to put a diaper on him and dildo him in the ass...

:lol:

[anthonyk]

Done and done.

On another note; Greg, let me know when you are available to help me make a single track at my new house. :)

I'll contribute some sweat if I'm around, just let me know!

[OneSickPsycho]

Drewpy, it must be that shit Dave was talking about the girl who wanted to put a diaper on him and dildo him in the ass...

:lol:

http://thekillerj.files.wordpress.com/2009/08/eye-contact.jpg

[wildchild]

Brazillian Jiu Jitsu

http://jonathanbrookins.com/wp-content/uploads/2010/09/Picture-166.png

i'd rather just do a cute brazilian and still be able to drink. LOL

just kidding. congrats on starting something new.

[wildchild]

http://thekillerj.files.wordpress.com/2009/08/eye-contact.jpg

oh didn't see this pic before, guess you want to do a brazilian to? LOL LOL LOL

I was thinking more the female variety.

disclaimer: yes I know what ju jitsu is, just having fun.

[Adeptus_Minor]

On another note; Greg, let me know when you are available to help me make a single track at my new house. :)

I'll contribute some sweat if I'm around, just let me know!


Yeah, what Anthony said. :dthumb:
Do you have a loop(s) planned out or is that going to be part of the effort?

[Kaneman]

Nice! My favorite subject.

I recently changed my diet completely and have been ecstatic with the results. I had been following a traditionally healthy diet, eating large portions of vegetables, moderate portions of fruit, rice and beans, quinoa, whole wheat, lean meats, egg whites, fat free cottage cheese, etc and small portions of olive oil, nuts, nut butter, and skim milk.

I have to make an honest effort to get 3k-4k calories a day to maintain 160lbs at 6' tall, which is where I prefer to stay, so I was having to count calories which fucking sucks. I wasn't as lean as I wanted to be, couldn't work off the last of my abdominal fat and more importantly I was constantly tired/sore and wasn't sleeping well.

I came across a book called "Good Calories, Bad Calories" by Gary Taubes. He lays out a convincing argument that labeling saturated fat as the culprit behind heart disease and obesity is complete bullshit. He argues that we should be using animal supplied fat for energy, protein for muscle repairing and very little sugar or carbs, as they are the real danger to our health and bodies. This is similar to Atkins, South Beach, etc etc....

So I figured, fuck it, I love bacon, lets give it a shot. I've been doing it for three weeks now. The only carbs I get come from a moderate amount of berries/melons and above-ground veggies, and the giant glasses of whole milk I use for my post-workout meal.

So far I've got tons of energy, my acne cleared up, athletic performance hasn't suffered, lost the fat that I'd been trying for months to get rid of and I don't have to take a nap in between workouts anymore.

I have a baseline blood test based on my body after 6 months on a very high fruit and vegetable content diet with meat perhaps only once per day, and lean meat at that. I'm going to compare it to a blood test after three months on this diet in which I eat butter, bacon and fatty meats at every meal.

No more counting calories or being hungry. Its midnight and I literally just ate a whole chicken minus 1/2 breast, plus 3 slices of bacon and a box of blackberries. You just eat when you're hungry until you're full....so far so good.

[Adeptus_Minor]

So far I've got tons of energy, my acne cleared up, athletic performance hasn't suffered, lost the fat that I'd been trying for months to get rid of and I don't have to take a nap in between workouts anymore.

I have a baseline blood test based on my body after 6 months on a very high fruit and vegetable content diet with meat perhaps only once per day, and lean meat at that. I'm going to compare it to a blood test after three months on this diet in which I eat butter, bacon and fatty meats at every meal.


Can't argue with results.
I'd be interested in hearing how the bloodwork comparison comes out.

I did one of those low carb diets (Protein Power, I believe) and the early-on benefits were good. It was just expensive and difficult to stick with.
Of course, I have a somewhat better budget now and more motivation to improve my physical condition.

[Homeslice]

Carbs bad? That's true for high-index carbs like cheap white flour, potatoes etc......but not low-index carbs like brown rice, yams, legumes etc.

And the problem with bacon has less to do with saturated fat, and more to do with it being processed meat with tons of potentially cancer-causing nitrates. Unprocessed meat is the way to go. Not man-created processed "meat" like bologna, salami, peperoni, hot dogs, bacon, etc.

[Trip]

I know one thing, my wife did a no carb diet similar to Atkins and it fucked with her chemistry/hormones. She was a raging bitch all the time. She is not allowed to get rid of all carbs now.

[Turbo Ghost]

Same here! My wife did the Atkins for a short time and I did it for about a week and decided it wasn't for me! I was literally starving as I was putting food in my mouth! Nothing satisfied me! I will say, it does work considering it's the same thing bodybuilders have been doing for years in prep for a contest but, I don't plan on ever doing that again!
My philosophy is simple. Don't eat like an idiot and exercise!
Granted, I don't follow that philosophy but, it's a good one nonetheless!

[azoomm]

Josh, awesome that it's working for you. I once tried a similar diet and my body reacted the same way as Trip's wife. Maybe it's a female hormone issue? All I know, I won't be going on that again anytime soon.


My philosophy is simple. Don't eat like an idiot and exercise!
This is where I am.

Though, I've moved into a new house with a better kitchen that I can actually prepare meals in. And, a dedicated workout room. It helps.

The single track, I have a general idea where I want it. The deer have some paths that will help. And, the more we use their stuff the more it drives them away.

[Kaneman]

Can't argue with results.
I'd be interested in hearing how the bloodwork comparison comes out.

I did one of those low carb diets (Protein Power, I believe) and the early-on benefits were good. It was just expensive and difficult to stick with.
Of course, I have a somewhat better budget now and more motivation to improve my physical condition.

Fatty meats are usually the cheapest cuts so price-wise this has been working well for me.

Carbs bad? That's true for high-index carbs like cheap white flour, potatoes etc......but not low-index carbs like brown rice, yams, legumes etc.

And the problem with bacon has less to do with saturated fat, and more to do with it being processed meat with tons of potentially cancer-causing nitrates. Unprocessed meat is the way to go. Not man-created processed "meat" like bologna, salami, peperoni, hot dogs, bacon, etc.

All carbs turn to sugar in your body and cause your body to release insulin to combat high blood sugar. Insulin forces that sugar into your fat cells and/or prevents your fat cells from releasing fat to use for energy. Before I changed diets all my carb sources were "clean" and the results were still shitty.

I use "un-cured" nitrate free bacon and have more on order from a semi-local, humane, clean pig farm.

I know one thing, my wife did a no carb diet similar to Atkins and it fucked with her chemistry/hormones. She was a raging bitch all the time. She is not allowed to get rid of all carbs now.

Atkins falls short because it doesn't incorporate enough fat into the plan, IMO. Most people are still trying to eat clean while on low-carbs. Low fat foods, lean meats, fish, fill up on veggies, etc. Your body doesn't use protein for fuel so if you're on low carbs and not eating big amounts of delicious fat then its not going to work out.

Same here! My wife did the Atkins for a short time and I did it for about a week and decided it wasn't for me! I was literally starving as I was putting food in my mouth! Nothing satisfied me! I will say, it does work considering it's the same thing bodybuilders have been doing for years in prep for a contest but, I don't plan on ever doing that again!


There is absolutely no way you could eat one of my meals and still be hungry. My wife is making my breakfast right now. 4 pieces of bacon, 6 eggs cooked in that bacon grease, a fruit and vegetable smoothie with nut butter, avocado, spinach and blueberries, cottage cheese and whey protein.

Your lack of energy, like people's bad moods on Atkins, could have been caused by a fat deficiency. We have had it drilled into our heads for so long that fat is bad for you that its hard to get past that when doing something like this. You'd need more than one week to give it a fair shot I think.

-------I should also add that everyone's genetics are different and plans work in different ways for different folks. I'm likely responding so well to this because I grew up drinking 3 Dr. Peppers a day, bowls of cereal, tons of bread, pasta, candies, etc. etc....which has left me a bit insulin resistant.

-----------Also, I'm not advocating the diet just yet, I'm pretty much just regurgitating what I've been reading about it. I feel fucking great now, but who's to say I won't have a stroke or heart attack next week!

[Kaneman]

Josh, awesome that it's working for you. I once tried a similar diet and my body reacted the same way as Trip's wife. Maybe it's a female hormone issue? All I know, I won't be going on that again anytime soon.


Again, probably a lack of fat. My wife is doing the same diet plan and having the same positive results as me. No mood swings or anything close to it. Yet.

[Trip]

Yeah, you really have to find a diet that works for you.

Since I just want to be healthy, not athletic, I don't go out of my way to avoid stuff. I just try smaller portions and staying away from a lot of obiviously bad for you food. Cut out a lot of the snacking I use to do and if I do get the urge, I try to have fruit/almonds/peanuts or similar on hand to at least make it not so bad.

[OneSickPsycho]

About 10 years ago, I lost 40lbs in 3 months on Atkins... well, Atkins and Bud Light on the weekends... Probably could have done it in two months without the drinking, but I got down to 185... with no exercise, I was actually pretty lean. Realistically, I could have gotten to 175, maybe 170 if I busted my ass.

Kept it off for about a year, then the weight started creeping... couldn't get disciplined, wasn't motivated, and finally just gave up. It's kind of interesting... I don't like being fat, but after a while you just accept it and shit gets real out of control then.

Just before Christmas, I peaked at 294. Fuck that. Immediately started eating better, working out a little, and lost about 28lbs before my wedding. Wedding, then honeymoon, and fell off the wagon again. I gained about 4lbs in two months, then started jiu jitsu. This is my 6th week and I've gained another 5lbs, though I feel like I'm actually leaner - ONSSP's commented as well.

Now with jits, I have something that REALLY motivates me to get healthy. It's not about looking good... I'm married and she signed up for the fat-guy special from the get go. It's about getting stronger, having more endurance, etc. I'm almost always the heaviest guy in class, but I'm also one of the strongest... if I could end up around 200, dropping the fat, and gaining about 15-20lbs of lean muscle, I think that'd be about perfect. I'd actually prefer to drop some leg mass, relocating it to the upper body... my calves are retarded.

Food today...

Breakfast: 1 slice of wheat toast (lightly buttered), 1/4 cup blackberries, a couple strawberries, 1/4 cup grapefruit, glass of soy milk

Snacks: 2.5 cups of raw carrots, 2.5 cups raw kale

Lunch: 6-oz chicken breast, boneless skinless

Dinner: TBD - most likely a chicken breast and some mixed veggies (frozen)

That'll be pretty much the standard, though I'll mix things up with various fruit, veggies, and nuts... the occassional steak or porkchop. I'll certainly go nuts from time to time and grill some chicken wings... Saturday's will be beer day.

Exercise will consist of jiu jitsu 3-4x per week, biking, kettlebell swings, body weight exercises, and lots and lots of stretching. Once I really start to lean out, the diet will change and I'll start really strength training.

That's the plan... let's see how it goes.

[OneSickPsycho]

Oh and I'm upping my water intake... been at about 3/4 of a gallon relatively consistently for the past couple of years... pushing for a gallon minimum going forward. Also cutting out the morning coffee I have on occassion... I don't really drink soda at all anyway.

[Kaneman]

No doubt OSP! The motivation behind all this for me is to be as lean and strong as possible in my weight class for BJJ. When I get injured and have to sit out I feel that motivation slipping rapidly. Looking and feeling better became very positive side-effects. I enjoy going to the gym and lifting and seeing all the veins pop out of my arms legs and shoulders.....but if it weren't for BJJ my vanity probably wouldn't be enough to get me in the gym.

Your workout routine looks pretty solid and fairly tough, if you start feeling hungry or more achy/sore than usual put some more calories in there....you don't want to get injured and such.

Kettlebells and swimming are the two best conditioning exercises for BJJ IMO.

[shmike]

-----------Also, I'm not advocating the diet just yet, I'm pretty much just regurgitating what I've been reading about it. I feel fucking great now, but who's to say I won't have a stroke or heart attack next week!

I'm curious to see how it works out over the next 60 - 90 days.

A new diet will often work for a while before the plateau, fatigue and other issues show up.

I am in a similar situation to you except a few months behind.

I'm still on a "clean" diet. I look and feel better than I did before but I can't seem to get my 6 or 8 pack back.

If you aren't counting calories, how do you know you are at 3-4k a day? And how the fuck to you get there? Since I'm not taking in any junk, I struggle to get in 2500 a day.

[azoomm]

Good call on water intake. A lot of people forget about water. It's SO important.

[OneSickPsycho]

No doubt OSP! The motivation behind all this for me is to be as lean and strong as possible in my weight class for BJJ. When I get injured and have to sit out I feel that motivation slipping rapidly. Looking and feeling better became very positive side-effects. I enjoy going to the gym and lifting and seeing all the veins pop out of my arms legs and shoulders.....but if it weren't for BJJ my vanity probably wouldn't be enough to get me in the gym.

Your workout routine looks pretty solid and fairly tough, if you start feeling hungry or more achy/sore than usual put some more calories in there....you don't want to get injured and such.

Kettlebells and swimming are the two best conditioning exercises for BJJ IMO.

Yeah, I'm going to take it slow and not overdo it. Certain things like biking and some of the body weight stuff, and of course stretching, will be M-F. Other than Saturday morning jiu jitsu, weekends will be completely devoid of exercise to recover. I've also ordered a shitload of protein powder that will be used to supplement my diet as well.

[KSGregman]

Building a strong and healthy body is not nearly as complicated or difficult as Americans make it out to be....too many of them are just lazy and impatient....too lazy to get up and exercise consistently and efficiently...too lazy to learn how to wean themselves off the shit we call "food" in this country and move to a healthy nutritional plan....and too impatient to stick with a plan that can change their lives for the better.

I'm not a fan of putting alot of "me" on the internet...but...I'm living proof that it can be done....at nearly ANY age. I'm 44 and RIPPED....I'm in the best shape, physically and mentally, of my life. 6-1....174 pounds....8% body fat. I'm lean....and STRONG...physically...and cardiovascularly. It started as "I want to get back into shape....." and then morphed into my obsession....building the best "me" that I possibly can through good nutrition and wicked hard work 6 days a week. I think about it...work at it....improve upon it....EVERY day....it's a journey....never a destination.

It can be done...all it takes is a WILLINGNESS to commit....a REAL commitment...not a fad or a "diet"...but a commitment to REAL change....some education....dedication...and time. I know what worked for me....and I'm willing to share the knowledge if anyone is interested.....via PM.

[shmike]

Building a strong and healthy body is not nearly as complicated or difficult as Americans make it out to be....too many of them are just lazy and impatient....too lazy to get up and exercise consistently and efficiently...too lazy to learn how to wean themselves off the shit we call "food" in this country and move to a healthy nutritional plan....and too impatient to stick with a plan that can change their lives for the better.

I'm not a fan of putting alot of "me" on the internet...but...I'm living proof that it can be done....at nearly ANY age. I'm 44 and RIPPED....I'm in the best shape, physically and mentally, of my life. 6-1....174 pounds....8% body fat. I'm lean....and STRONG...physically...and cardiovascularly. It started as "I want to get back into shape....." and then morphed into my obsession....building the best "me" that I possibly can through good nutrition and wicked hard work 6 days a week. I think about it...work at it....improve upon it....EVERY day....it's a journey....never a destination.

It can be done...all it takes is a WILLINGNESS to commit....a REAL commitment...not a fad or a "diet"...but a commitment to REAL change....some education....dedication...and time. I know what worked for me....and I'm willing to share the knowledge if anyone is interested.....via PM.

That's awesome.

When did you decide to "get back in shape?" (how many years ago?)

How far had you fallen off the in shape wagon? (Before stats or years as a lazy-ass.)

[Kaneman]

I'm curious to see how it works out over the next 60 - 90 days.

A new diet will often work for a while before the plateau, fatigue and other issues show up.

I am in a similar situation to you except a few months behind.

I'm still on a "clean" diet. I look and feel better than I did before but I can't seem to get my 6 or 8 pack back.

If you aren't counting calories, how do you know you are at 3-4k a day? And how the fuck to you get there? Since I'm not taking in any junk, I struggle to get in 2500 a day.

One of my friends is a PHd in Kinesiology who's 47, 200lbs and around 6% body fat and he thought I would crash after a week and still thinks I will eventually. Another has a nutrition degree and says that the high fat "predator" type diets are great and work well for most humans.

That's a great question. I've been going completely by feel since the first day I started this and haven't added everything up even once....so I decided to go back over what I ate yesterday relative to my activity level....

RUN FIVE MILES

6 large eggs, 440
4 slices thick cut bacon, 360
Smoothie (fruit/veg/fat), 300
---------------------------------
Breakfast - 1100

10oz ribeye - 550
Garlic butter - 100
Spinach salad w/olive oil dressing - 250
1 slice bacon - 90
------------------------------------------------
Lunch - 990 calories

DEADLIFTS, SQUATS, TWISTING PLATE LUNGES

Smoothie, whole milk, berries, kale, avocado, whey)350
1 slice bacon - 90
------------------------------------------------------------
Post workout meal - 440 Calories

40 MINUTES OF GRAPPLING/SPARRING

Glass of whole milk - 170

40 MINUTES DRILLING/20 MINUTES SPARRING

3/4 Whole Rotisserie chicken w/butter sauce - 1100
1 slice bacon - 90
-----------------------------------------------------------------------
Dinner - 990 calories

Total - 3,890 Calories. Probably should've tried to find an extra few hundred calories somewhere since yesterday was a heavy lifting day


Good call on water intake. A lot of people forget about water. It's SO important.

Especially for us as I'm seeing its supposed to hit 106 on Tuesday!!!! BOOO!!!

Yeah, I'm going to take it slow and not overdo it. Certain things like biking and some of the body weight stuff, and of course stretching, will be M-F. Other than Saturday morning jiu jitsu, weekends will be completely devoid of exercise to recover. I've also ordered a shitload of protein powder that will be used to supplement my diet as well.

Very smart. You'll need that extra protein since grappling tears up so much of your body.

Building a strong and healthy body is not nearly as complicated or difficult as Americans make it out to be....too many of them are just lazy and impatient....too lazy to get up and exercise consistently and efficiently...too lazy to learn how to wean themselves off the shit we call "food" in this country and move to a healthy nutritional plan....and too impatient to stick with a plan that can change their lives for the better.

I'm not a fan of putting alot of "me" on the internet...but...I'm living proof that it can be done....at nearly ANY age. I'm 44 and RIPPED....I'm in the best shape, physically and mentally, of my life. 6-1....174 pounds....8% body fat. I'm lean....and STRONG...physically...and cardiovascularly. It started as "I want to get back into shape....." and then morphed into my obsession....building the best "me" that I possibly can through good nutrition and wicked hard work 6 days a week. I think about it...work at it....improve upon it....EVERY day....it's a journey....never a destination.

It can be done...all it takes is a WILLINGNESS to commit....a REAL commitment...not a fad or a "diet"...but a commitment to REAL change....some education....dedication...and time. I know what worked for me....and I'm willing to share the knowledge if anyone is interested.....via PM.

Don't save the knowledge for a PM bro, this is the fitness thread, put it all up for us to see. You big fuckin' stud you.... =P

Also, there are a lot of people out there trying desperately to get in shape and lose weight and failing because of the way we've been taught to eat for the past 40 years. They're practically starving themselves, eating low-fat everything, etc etc and not seeing results because the information is so sketchy....

[OneSickPsycho]

Bacon in every meal? Finally, a diet I can get behind! lol

Yeah, the protein shakes will be post-workout... though I'd like to have some protein just before, but I'm afraid I'll puke while rolling... I never could workout with anything in my stomach other than a little water... Also, low-carb calories are what I'm looking for in general, so soy milk & protein shakes are perfect for filler... and satisfy part of my shit food cravings.

[OneSickPsycho]

Oh and a nice thing about a high protein diet... makes drinking all that water easy as fuck... eat a grilled chicken breast and nothing else for lunch, then tell me how fucking thirsty you are...

[KSGregman]

That's awesome.

When did you decide to "get back in shape?" (how many years ago?)

How far had you fallen off the in shape wagon? (Before stats or years as a lazy-ass.)

I was in so-so shape 2 years ago...had gall bladder surgery...and gave up....coasted on the sofa for about a year....ballooned up to 204...the heaviest I've ever been in my life. My daughter took a picture of me sitting on the sofa and that picture changed my life....I couldn't reconcile the image I saw in the picture with my "self image"....it pissed me straight off and motivated to DO SOMETHING about it....to change.

I did 3 months of weight lifting 3 days a week....cardio 2 days a week and yoga one day a week while I struggled to modify my nutrition....I work out in the morning....5:30a every day. I did "what I've always done" when trying to lose weight....modify portion sizes...ridding myself of the obvious bad choices...but wasn't really educated about or dedicated to nutrition. After 3 months, I was down to 180 but was still carrying too much body fat and wasn't satisfied with my "results."

I changed up my work outs....I started doing ultra high intensity cardio 6 days a week and added weight lifting 3 days a week after cardio. I go hiking every Saturday after I work out...usually 10 miles or so per hike...and I run every Sunday morning with my dog...usually 4-6 miles depending on how I feel. I took a crash course in nutrition...and through trial and error with different food types and recipes found a nutrition style that works for me....2,400 calories a day....40%/40%/20% carb/protein/fat split. It's easy to prepare...and gives me plenty of energy.

I use several tools to monitor progress....a calorie/composition counter on my Razr....body fat calipers....and a tape measure...I hit the scale once a week but what I'm doing keeps me right at 174 so it's not my primary progress measurement tool anymore.

The challenge now is to mix it up....I'm looking at a MMA inspired work out regimen....for 3 months....and a friend of mine sent me a BUDS (US Navy Seals) inspired 3 month challenge too. I'm always looking for ways to challenge myself both physically and mentally....I've done a couple of Gladiator Runs....looking at a Tough Mudder this Fall....and a half marathon in the fall with a co-worker. I hike all over...been to Arkansas a couple of times already this season...and have logged nearly 100 miles just in Kansas alone so far....I'm going to Summit County Colorado over the 4th of July to do some 10,000+ hiking near Breckenridge...another trail near Vail...and one more outside Dillon....REALLY stress test the cardiovascular system.

Having a lean and strong body is GOOD..best decision I ever made to dedicate myself to it and make it happen.

[shmike]

Cool stuff, Gregman.

Lots of cool and different ways to train out there. I am going to do a Tough Mudder later this year too.

Check out this guy's training video (he's about 2 years older than you).

http://www.youtube.com/watch?v=YErZ5GjOyas

[OneSickPsycho]

LOL, this guy is legit.

http://mustachemantraining.com/MustacheMan_Training/Home.html

[Kaneman]

Congrats Gregman, that's awesome. You're doing it right dude. Post up that couch pic and a now pic for comparisson.

Shmike, that dude is frickin awesome!! There's a lot of guys that age that are effectively disabled from lack of activity...but that guy will be going strong into his 70s!

Here are my pics to show how the different diets and workout routines affected me.
This is about a year ago, after I had lost 40lbs and weighed around 145lbs following a restricted calorie, high vegetable content diet. Very little muscle mass, but I was very happy to have gone from a 34" to 28" waist. Exercise was BJJ class only.
http://i52.photobucket.com/albums/g8/PsychoMedic/2011-06-24103535.jpg

About three months ago, eating a traditionally clean diet, trying to hit 3.5k calories or so a day. BJJ 6x a week, lifting 2-3x a week, running 1x a week.
http://i52.photobucket.com/albums/g8/PsychoMedic/photo6-1-1.jpg

This is today, after 3 weeks on the high-fat, low-carb setup. Exercise routine is the same.
http://i52.photobucket.com/albums/g8/PsychoMedic/DSC_6597.jpg

[Turbo Ghost]

Definitely improvement in the works! I'll tell you the same thing I tell everyone that works out with weights though. Stay away from the bench press! Yeah, it works and builds muscle but, it destroys your shoulder joints! I'm paying the price as are many of my friends from my bodybuilding days! I switched to dumbbells and got much better results with much less pain!

As for protein, GNC has the Lean Muscle Meal that is really good and mixes with water very easily. That's what I have for lunch every day. I've been drinking shakes for lunch for about 15 years or so now. I haven't had a soft-drink in about 15 years either. Pretty much water or milk is all I drink.

When I did the Atkins diet, I was eating lots of eggs and bacon for breakfast and plenty of meat (ribeyes, T-bones) for dinner. Plenty of fat but, usually when you are hungry and you put food in your mouth and chew, the hunger goes away. I was starving as I was chewing!

I'm lucky. I can gain or lose as I need pretty easily. I know what my body needs to get the results I want. Thanks to a lot of crap in my life over the past several years, I've been out of the gym and am way out of shape from what I want to be. Hopefully, I'll be getting back into it soon and then the beast shall be released!

[shmike]

Congrats Gregman, that's awesome. You're doing it right dude. Post up that couch pic and a now pic for comparisson.

Shmike, that dude is frickin awesome!! There's a lot of guys that age that are effectively disabled from lack of activity...but that guy will be going strong into his 70s!

Here are my pics to show how the different diets and workout routines affected me.
This is about a year ago, after I had lost 40lbs and weighed around 145lbs following a restricted calorie, high vegetable content diet. Very little muscle mass, but I was very happy to have gone from a 34" to 28" waist. Exercise was BJJ class only.
http://i52.photobucket.com/albums/g8/PsychoMedic/2011-06-24103535.jpg

About three months ago, eating a traditionally clean diet, trying to hit 3.5k calories or so a day. BJJ 6x a week, lifting 2-3x a week, running 1x a week.
http://i52.photobucket.com/albums/g8/PsychoMedic/photo6-1-1.jpg

This is today, after 3 weeks on the high-fat, low-carb setup. Exercise routine is the same.
http://i52.photobucket.com/albums/g8/PsychoMedic/DSC_6597.jpg

Nice progress, Josh.

I'd like to see a recent pic with you not flexing though.

To be honest, the last pic is hard to tell the difference from the prior pic because you are chill in one and flexing in the other.

There is definitely some lean gain, but wouldn't you have had that on the other diet as well?

[Kaneman]

Nice progress, Josh.

I'd like to see a recent pic with you not flexing though.

To be honest, the last pic is hard to tell the difference from the prior pic because you are chill in one and flexing in the other.

There is definitely some lean gain, but wouldn't you have had that on the other diet as well?

If you look at my neck and shoulder veins in the second picture you can see that I'm actually flexing. Even more telling is that my wife took that picture after we got back from lifting so I was still pumped. The last picture I just jumped off the couch and had her snap it. I'm also around 8lbs lighter in that last pic.

[derf]

Well damn thats a huge transformation.

I've been going to the gym 3x a week, plus a modified version of crossfit 3x a week. Mon Wed Fri I do the modified crossfit, basically crossfit without the weights and more running. Then Tu Th and Sat I lift weights. I haven't made the progress that Josh has made, but I have seen a difference in my body.

For running I wear the reebok realflex shoes. I've probably got 200 miles on them now and they are great. Its like a minimalist shoe with extra padding on the sole. When I first bought them I made it a point to strike with the balls of my feet. I had a ton of pain in my shins, and read that it was because you use different set of muscles. I started to stand on a curb with my heels and lift my body by lifting my toes and rotating over the heels. After 2 weeks of doing that the pain went away. I am noticing that I have less knee and hip pain than I used to have with traditional running shoes.

[shmike]

If you look at my neck and shoulder veins in the second picture you can see that I'm actually flexing. Even more telling is that my wife took that picture after we got back from lifting so I was still pumped. The last picture I just jumped off the couch and had her snap it. I'm also around 8lbs lighter in that last pic.

If you aren't flexing in the last pic (especially your neck), then HOLY SHIT! You are one vascular fucker.

http://www.youtube.com/watch?v=0M5LCPdzsC8&feature=related

[Adeptus_Minor]

If you aren't flexing in the last pic (especially your neck), then HOLY SHIT! You are one vascular fucker.



That's actually kind of creepy.
My body keeps my veins hidden so the bad guys don't know where to cut me.
Also gives phlebotomists a fit. :lol:

[Kaneman]

Well damn thats a huge transformation.

I've been going to the gym 3x a week, plus a modified version of crossfit 3x a week. Mon Wed Fri I do the modified crossfit, basically crossfit without the weights and more running. Then Tu Th and Sat I lift weights. I haven't made the progress that Josh has made, but I have seen a difference in my body.

For running I wear the reebok realflex shoes. I've probably got 200 miles on them now and they are great. Its like a minimalist shoe with extra padding on the sole. When I first bought them I made it a point to strike with the balls of my feet. I had a ton of pain in my shins, and read that it was because you use different set of muscles. I started to stand on a curb with my heels and lift my body by lifting my toes and rotating over the heels. After 2 weeks of doing that the pain went away. I am noticing that I have less knee and hip pain than I used to have with traditional running shoes.

Awesome man! There seems to be a big trend now going on of people taking responsiblity for their health and getting out to do something about it. It'd be a really nice reverse in the laziness trend if its happening. I wear the Nike Frees or Five Fingers when I run, you're right, its hard at first!!

If you aren't flexing in the last pic (especially your neck), then HOLY SHIT! You are one vascular fucker.



Hahaha, I'm basically flexing my abs some in the last pic, like a half-flex. If I want to go crazy vascular I put my hands together and flex my arms and shoulders for a few seconds and everything pops out. My arms stay pretty vascular like that during the warm months. My son started laughing while we were getting groceries the other day and I asked him what's up. He said a kid was watching me pick up a bag of chickens, looked at my arm with all the veins popping out, got real big in the eyes and ran off.

I never had a single visible vein anywhere before I started Jiu Jitsu. After about 6 months new ones started popping up every day. Funny thing is, I'm still a small, skinny fuck, just really lean now. Beach body is 90% getting your diet dialed in right.

Great advice Turbo! Thanks man. I definitely have aches and pains in my shoulders, especially the right one, that weren't there before. Between the shoulder-submissions, weight lifting, and being a side-sleeper something is going to have to give.

[Homeslice]

All carbs turn to sugar in your body and cause your body to release insulin to combat high blood sugar. Insulin forces that sugar into your fat cells and/or prevents your fat cells from releasing fat to use for energy. Before I changed diets all my carb sources were "clean" and the results were still shitty.


The point is that low-index carbs such as brown rice don't trigger an insulin release nearly as much as cheaper carbs.

Your body needs glucose for energy. Carbs are more easily converted to glucose than fats or proteins. Probably why endurance athletes (ultras, etc.) replenish themselves with mostly carbs.

Yes, your body can produce energy from fat, thru ketosis (breaking down triglycerides), but it isn't as efficient as getting energy from carbs. If you're training or competing for a long period of time and you deplete those two sources of energy, your body will then start breaking down hard-earned muscle.

I just don't think low-index carbs like brown rice, lentils, oats etc. are anything to worry about, in moderation. They are much less likely than cheap carbs to spike insulin & increase your bodyfat. If you eliminate cheap carbs and just eat low-index ones, you will be doing more than 99.99% of people out there. Beyond that, the only other thing that might benefit is avoiding carbs in your last meal before bed...... but only for appearance reasons (getting cut) rather than performance.

[derf]

Awesome man! There seems to be a big trend now going on of people taking responsiblity for their health and getting out to do something about it. It'd be a really nice reverse in the laziness trend if its happening. I wear the Nike Frees or Five Fingers when I run, you're right, its hard at first!!


My wife started going to the gym hard, doin a class sometimes 2 or 3 in a day, plus after work sometimes we run a mile together

[Tsunami]

I can stick a foley catheter in those veins, Josh.

[Turbo Ghost]

I definitely have aches and pains in my shoulders, especially the right one, that weren't there before. Between the shoulder-submissions, weight lifting, and being a side-sleeper something is going to have to give.

I'm a side-sleeper and once I started working-out, I started getting numbness in my arms when sleeping to the point the arm was basically cold, dead and blue! I got a waterbed and it hasn't bothered me near as much. I just wish I hadn't done all those straight-bar exercises for all those years. My doc refers to my shoulders as Gravel-Shoulders! Getting old sucks! It ain't for the young!

[Porkchop]

Wow, thats great results everybody! Now I feel like a pile of shit.... :lol:

I need to get back at it really bad. I haven't played hockey in over a year due to financial reasons, and I have balooned out of control. Currently I am 320 and the biggest I have ever been. I told myself when I graduated college (which i did on Mothers day), that I would get back at it. Now I got promoted at work and am working 7 days a week, and am really just making excuses for myself. Tomorrow is my 24th birthday and I think it will be the end. Go out to eat, have cake, and then time to cut.....

I need to get back to a good schedule. I let my gym membership lapse because my best friend/lifting partner was down for open heart surgery. But he is back to work as of last week and ready to workout again. First step is morning cardio. As much of a NON morning person I am, I need to pick one of my three home cardio options 7 days a week. Option 1 is the obvious choice for getting back to hockey shape, speed blading. I recently bought a new pair of fitness/race blades and they are ready to go. Option 2 is a new found hobby of mine, cycling. My mother and her b/f do tandem cycle races and I recently went on a ride with them and loved it. They go 3-4 times a week and just rail off 30 miles for fun. Option 3 is something people may laugh at, but if it is raining, my other option inside is Insanity. If you havent done it before... that shit is hard. :lol:

Phase 2 on the agenda is getting back in a gym. It might be immediately, it might be a few weeks down the line after I start to cut. This will be mostly evening work. Early on we plan on some additional cardio, but eventually it will be mostly lifting.

Of course diet will play a major role in cutting. I can't lose weight sitting on a higher calorie intake like some people can. It seems like before a high protein/vegetable, extremely low sugar/carb diet has worked for me before. I have dabbled in South Beach and it seems to be ok. I mainly drink water, tea, or Gatorade. RARELY ever do I drink pop or eat fast food. My main problem will be night time snacking, either salty or sweet.

[pauldun170]

I can stick a foley catheter in those veins, Josh.

His neck sho is angry....

[Kaneman]

The point is that low-index carbs such as brown rice don't trigger an insulin release nearly as much as cheaper carbs.

Your body needs glucose for energy. Carbs are more easily converted to glucose than fats or proteins. Probably why endurance athletes (ultras, etc.) replenish themselves with mostly carbs.

Yes, your body can produce energy from fat, thru ketosis (breaking down triglycerides), but it isn't as efficient as getting energy from carbs. If you're training or competing for a long period of time and you deplete those two sources of energy, your body will then start breaking down hard-earned muscle.

I just don't think low-index carbs like brown rice, lentils, oats etc. are anything to worry about, in moderation. They are much less likely than cheap carbs to spike insulin & increase your bodyfat. If you eliminate cheap carbs and just eat low-index ones, you will be doing more than 99.99% of people out there. Beyond that, the only other thing that might benefit is avoiding carbs in your last meal before bed...... but only for appearance reasons (getting cut) rather than performance.

There are many endurance athletes that eat a primal/paleo/high-fat low carb type diet and do just fine actually. Jonas Colting is one well-known one. I think the truth is that some people's bodies use carbs better for energy and some people's bodies use fat better....its all about finding out what works for your genetics and what your individual goals are.

I workout around 15x a week, some moderate and some very high intensity and I've been eating this way for three weeks...don't you think my glucose stores should be exhausted by now? I'm definitely not breaking down muscle for energy or feeling fatigued...yet.

I stopped eating the "bad" carbs long, long ago and have been off nearly all processed foods for around a year now, still not getting the results I was looking for. For me, it appears the low-carb approach is much more effective and efficient.

My wife started going to the gym hard, doin a class sometimes 2 or 3 in a day, plus after work sometimes we run a mile together

Working out with your wife is the shit. Its awesome when you can motivate each other....and it sucks when the opposite happens, which is fairly common I think.


Option 3 is something people may laugh at, but if it is raining, my other option inside is Insanity. If you havent done it before... that shit is hard. :lol:

Phase 2 on the agenda is getting back in a gym.

Of course diet will play a major role in cutting.

Don't knock the P90x, Insanity, Rushfit or any of the home fit systems. They all work and they work well. All you have to do is honestly give it your all and stay consistent. 1x a week prob won't do shit, 3x may give some results and 6x will boost everything into overdrive.

Diet will be 80-90% of what you're trying to accomplish. If you're carrying a large amount of body fat it is likely that your body is insulin resistant and you should be weary of sugar, and that includes Gatorade, Powerade and all the other ades. Don't spend an hour sweating your ass off and then wreck it by drinking 50g of sugar!

[tallywacker]

http://i.imgur.com/WKCnq.jpg

[Flexin]

Already posted in the running thread but I will post here too.

I hit the gym Friday for some arms and a leg workout. Then hit Citadel Hill for hill sprints.

Here is my run on Endomondo. http://www.endomondo.com/workouts/u52P9tuLLp0

Is anyone else using that app or any like it to track their runs?

James

[tallywacker]

.47 miles :lol

In 9 mins with a 20 minute mile pace.

Did you even start sweating? That is almost below walking pace

[Kaneman]

.47 miles :lol

In 9 mins with a 20 minute mile pace.

Did you even start sweating? That is almost below walking pace

You've never run hills or stairs before huh? We've got one hill out here nicknamed "Hell Hill" off Benbrook damn that'll have you wanting to puke after running up twice.

Flexin, I use MapMyRun for the iPhone and love it. It chimes in every mile to let you know whats up...

http://www.mapmyrun.com/workout/136656529

[Flexin]

.47 miles :lol

In 9 mins with a 20 minute mile pace.

Did you even start sweating? That is almost below walking pace

lol Bastard. The app didn't stop so that last 1:44 was spent in the trunk putting my mp3 player and headphones away. I was running up hill, then walking down, then turning around to run back up again. Then I did walk around before decided to go for a jog, then changed my mine since I have allergies and was running in fresh cut grass. But I do get into a sprint on the way back to the car.

This was after 11 hours at work, 1 hour and 11 minutes in the gym then a 10 minute drive to the hill. I was happy to be about to do it all all.

James

[Flexin]

You've never run hills or stairs before huh? We've got one hill out here nicknamed "Hell Hill" off Benbrook damn that'll have you wanting to puke after running up twice.

Flexin, I use MapMyRun for the iPhone and love it. It chimes in every mile to let you know whats up...

http://www.mapmyrun.com/workout/136656529

I have Endomondo Pro on my BlackBerry. My sisters use Endomondo on their iphones. It surprised me the first time it announced the 1 mile mark.

James

[Flexin]

Here is the hill. It was a 50-70 ft climb depending on where I turned around.

http://farm8.staticflickr.com/7266/7429047534_6d4ac68b25_z.jpg

James

[azoomm]

Saw this, thought of you.

http://i17.photobucket.com/albums/b56/azoomm/a95465dd.jpg

[shmike]

Saw this, thought of you.

http://i17.photobucket.com/albums/b56/azoomm/a95465dd.jpg

Pretty damn accurate.

[KSGregman]

It really is...and it's worse if you are "eating out."

I've been focused on nutrition education and execution for only a month or so....and wish like HELL I'd have made that step ONE. That I had started with educating myself about effective nutrition...and THEN started working out. As it is, I did it backwards....lost 20+ pounds....but still didn't look or feel "right"....and THEN got smarter about nutrition.

It's all coming together now though...just takes time...and dedication.

[Kaneman]

Our fundamental beliefs on why we get fat are likely very wrong. Here are some good resources. Do your own research and draw your own conclusions, but don't assume the status quo (eat your whole grains, avoid egg yolks) is correct.

"Fathead" is a rebuttal to "Supersize Me", is entertaining and provides gobs of good information. The first half of the movie details how we got bamboozled, the second half goes into what we should be eating as humans.
My favorite quote, "When I think of all the fat free food, all the boneless skinless chicken breasts I ate....it makes me sooo angry."
http://www.youtube.com/watch?v=kWZq0bx8cXA

This is a presentation given by a researcher for the Stanford School of Medicine who set out to prove a plant based diet was the healthiest. The results of his trails were not what he expected....
http://www.youtube.com/watch?v=eREuZEdMAVo&feature=related

"Good Calories, Bad Calories" by Gary Taubes makes a good effort at destroying the bullshit we've been fed for the past 30-40 years by meticulously examining the research behind it.
http://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462/ref=sr_1_1?ie=UTF8&qid=1340638297&sr=8-1&keywords=good+calories+bad+calories

Pro-primal diet site/blog
http://www.marksdailyapple.com/#axzz1yosp8i3a

Another....
http://www.gnolls.org/1141/eat-like-a-predator-not-like-prey-paleo-in-six-easy-steps-a-motivational-guide/

The longer I do it, the better I feel and the more research I read the more confidence I have in it.

[shmike]

I was going to ask you if you read Mark Sisson (Mark's Daily Apple).

I want to like him and I think I do. But, he's also the guy at the end of each P90x workout hawking their products.

He does say on his site that he is no longer affiliated with them and does a good job of not talking trash about the program or Tony but I wonder if he "just" discovered the paleo way of life or if he is just following the latest trend / source of revenue.

[Porkchop]

The point is that low-index carbs such as brown rice don't trigger an insulin release nearly as much as cheaper carbs.

Your body needs glucose for energy. Carbs are more easily converted to glucose than fats or proteins. Probably why endurance athletes (ultras, etc.) replenish themselves with mostly carbs.

Yes, your body can produce energy from fat, thru ketosis (breaking down triglycerides), but it isn't as efficient as getting energy from carbs. If you're training or competing for a long period of time and you deplete those two sources of energy, your body will then start breaking down hard-earned muscle.

I just don't think low-index carbs like brown rice, lentils, oats etc. are anything to worry about, in moderation. They are much less likely than cheap carbs to spike insulin & increase your bodyfat. If you eliminate cheap carbs and just eat low-index ones, you will be doing more than 99.99% of people out there. Beyond that, the only other thing that might benefit is avoiding carbs in your last meal before bed...... but only for appearance reasons (getting cut) rather than performance.

So all this information flying around here is confusing me. Not even talking about competing or being a high level athlete, but just losing weight my diet should consist of what? Meats and vegetables with a very limited portion of low index carbs? But the meats can be a fatty cut like beef or pork? Right now until I get back to my old hockey "floating" weight I plan on doing something to this effect. After that, I may change it up a little bit to kick it into high training mode.

Breakfast
-4 whole eggs with a very light sprinkling of mozerella cheese
-1 cut of thick ham, lunchmeat style ham, or turkey bacon (apparently real bacon is ok now??? :lol:)

Snack 1
-1 small fuji apple

Lunch
-Pre-prepared lunch of grilled chicken, mixed vegetables, and a very small potion brown rice. Mixed together with chili pepper. OR Tuna pack with vegetables.
-1 cup greek yogurt

Snack 2
-1/4 cup of dry roasted, unsalted, peanuts

Dinner
- Meat/Fish of the day
-Fresh vegetable of the day
-4 Fish oil tablets
-1 Folic acid tablet
-1 Multi vitamin

Post Lifting
-12 fl oz 1% milk with whey or casein

[Kaneman]

Bro I'm no expert, if you'd have asked me that question two months ago I'd have given you a different answer probably. Watch those videos, read around a bit and see what you think.

But to critique that diet from my point of view I'd say make sure you cook those eggs in butter and make sure you're really full afterward. So full in fact that you don't want to eat that apple for a snack. Apples aren't bad, but if you eat it all by itself you will raise your blood sugar and defeat the purpose of a low carb diet and can also strip muscle tissue.

You've got the idea though. Delicious fatty meats, awesome vegetables in butter and olive oil, some fruits, nuts, dairy etc. The key is to feel full and satiated after your meals and not to leave yourself wanting more and making sure you're getting enough fat to fuel your daily activities.

[OneSickPsycho]

Bro I'm no expert, if you'd have asked me that question two months ago I'd have given you a different answer probably. Watch those videos, read around a bit and see what you think.

But to critique that diet from my point of view I'd say make sure you cook those eggs in butter and make sure you're really full afterward. So full in fact that you don't want to eat that apple for a snack. Apples aren't bad, but if you eat it all by itself you will raise your blood sugar and defeat the purpose of a low carb diet and can also strip muscle tissue.

You've got the idea though. Delicious fatty meats, awesome vegetables in butter and olive oil, some fruits, nuts, dairy etc. The key is to feel full and satiated after your meals and not to leave yourself wanting more and making sure you're getting enough fat to fuel your daily activities.

Right.

I just finished that one, longass video... pretty interesting, but not totally surprising. Everyone's different with how their bodies process shit... we know this just by watching people eat and how their bodies look, yet for some reason we forget that shit when we start trying to change ourselves.

[azoomm]

My grandparents think we are all nuts. They ate real food, worked really hard (physically) and no one in my family was overweight let alone obese.

My older sister eats processed food more than anything else. She sits on her backside more than walking. Look at that, obese.

Maybe, just maybe it really is that simple?

[Kaneman]

Right.

I just finished that one, longass video... pretty interesting, but not totally surprising. Everyone's different with how their bodies process shit... we know this just by watching people eat and how their bodies look, yet for some reason we forget that shit when we start trying to change ourselves.

Yup, I've got a buddy with an 8-pack and probably 3% bodyfat who just eats whatever the fuck he wants. He's 33, trains BJJ some (IBJJF World Purple Belt Champion) but doesn't really workout and he's fucking shredded. His body is obviously not storing the carbs and sugar he eats as fat. But he didn't grow up drinking sodas and eating cereal as a meal, his Mom raised him on real food. Soul food actually....cause you know, he's black and all. (duh)

I think where this very low-carb theory really applies is to people who are trying to lose fat they've gained from eating too much sugar. And BTW, once you reach your goals you can have a bowl of ice cream, a piece of cake or whatever now and then and it won't affect your physique or health at all. But if you're trying to turn things around and change your body composition and the way your body stores and burns fat then avoid the cheats for sure.

My grandparents think we are all nuts. They ate real food, worked really hard (physically) and no one in my family was overweight let alone obese.

My older sister eats processed food more than anything else. She sits on her backside more than walking. Look at that, obese.

Maybe, just maybe it really is that simple?

That's one of the points that is always made, "You know, our grandparents knew that potatoes, bread and being lazy made you fat but somewhere along the way....."

We didn't become the most awesome species on the planet by eating grans and boneless, skinless chicken breast. Goddamnit I swear I'll cut my own eye out before I eat another boneless skinless chicken breast.

[shmike]

My grandparents think we are all nuts. They ate real food, worked really hard (physically) and no one in my family was overweight let alone obese.

My older sister eats processed food more than anything else. She sits on her backside more than walking. Look at that, obese.

Maybe, just maybe it really is that simple?

I think it might be.

But by real food, I like food that lived as closely as possible to how nature intended not scientists or corporate bean counters.

[Porkchop]

I think where this very low-carb theory really applies is to people who are trying to lose fat they've gained from eating too much sugar. And BTW, once you reach your goals you can have a bowl of ice cream, a piece of cake or whatever now and then and it won't affect your physique or health at all. But if you're trying to turn things around and change your body composition and the way your body stores and burns fat then avoid the cheats for sure.

We didn't become the most awesome species on the planet by eating grans and boneless, skinless chicken breast. Goddamnit I swear I'll cut my own eye out before I eat another boneless skinless chicken breast.

So instead of breast meat you eat what? Bone in thighs and legs?

[Kaneman]

So instead of breast meat you eat what? Bone in thighs and legs?

Beef, buffalo and some dark meat from chicken too. If the chicken breast is cooked really good (like fajita meat) and slathered in delicious butter I might eat a little. I'm eating a grass-fed steak right now for dinner. Mmmm Mmmm.

[Porkchop]

My lunch was a whole container of grilled beef tips cut up fajita style with sauteed onions and yellow peppers, and maybe 3 tablespoons of brown rice mixed in. Drizzled a tiny bit of hot sauce on it. :drool: Diet heaven. Feel nice and full...

[Adeptus_Minor]

Beef, buffalo and some dark meat from chicken too. If the chicken breast is cooked really good (like fajita meat) and slathered in delicious butter I might eat a little. I'm eating a grass-fed steak right now for dinner. Mmmm Mmmm.

I just had a tasty ribeye (good intramuscular fat content) with a half an acorn squash (baked and then slathered with butter).
I feel healthier already :D

[Kaneman]

Had a double quarter pounder with cheese (sans bun) for lunch and it was fucking delicious. I noticed it had a bit of trans fat in it however, and was a bit confused as I thought trans fats only occurred in partially hydrogenated oils, and that they are of course very bad for your arteries. Did a little research and found that there is are two types of trans fats, and the type found naturally in animals is shown to raise good/lower bad cholesterol and has anti-carcinogenic properties as well. I love you cattle.

http://en.wikipedia.org/wiki/Vaccenic_acid

[Kaneman]

Pretty cool day of "fitness" stuff for me today. Went to the local University with my wife and got our body fat measured. I was 4% on the body calipers and 7% (I was around 10% half a year ago) in the hydrostatic tank. Wife was 14% in the tank, very good for a woman. Also got our VO2 Max tested again and next time they're going to measure our muscular and bone densities.

Also got my textbook and online courses situated to start studying to take the NASM Certified Personal Trainer exam. Very excited and nervous. The cirriculum looks much harder than I expected. Wish me luck!

[KSGregman]

Pretty cool day of "fitness" stuff for me today. Went to the local University with my wife and got our body fat measured. I was 4% on the body calipers and 7% (I was around 10% half a year ago) in the hydrostatic tank. Wife was 14% in the tank, very good for a woman. Also got our VO2 Max tested again and next time they're going to measure our muscular and bone densities.

Also got my textbook and online courses situated to start studying to take the NASM Certified Personal Trainer exam. Very excited and nervous. The cirriculum looks much harder than I expected. Wish me luck!

Those are IMPRESSIVE body fat numbers...especially for your wife. Strong work, dude.

And good luck with your studies.

[pauldun170]

Kaneman - How is your cholesterol?

[shmike]

Pretty cool day of "fitness" stuff for me today. Went to the local University with my wife and got our body fat measured. I was 4% on the body calipers and 7% (I was around 10% half a year ago) in the hydrostatic tank. Wife was 14% in the tank, very good for a woman. Also got our VO2 Max tested again and next time they're going to measure our muscular and bone densities.

Also got my textbook and online courses situated to start studying to take the NASM Certified Personal Trainer exam. Very excited and nervous. The cirriculum looks much harder than I expected. Wish me luck!

Good stuff.

How did you go about doing that at the University? Who did you contact?

I'd like to do something similar. I bought a cheap plastic caliper to measure myself when I started the program I'm on now but I think I got artificially low numbers.

I'd love to have a pro do it and also try the tank, and I don't feel like dealing with the douchebags at a big local gym.

[KSGregman]

171.5 on the scale this morning....this ultra high intensity cardio 6 days a week with strength training 3 days a week is working....I can FEEL the last of the goo coming off...I'll measure again Sunday morning to see how the BF% is coming along. 4-6% is my goal...and it's in reach...just have to keep pushing.

I took my blood pressure this morning too....108/58 with a pulse of 54. Cardiovascular system is STRONG.

[OneSickPsycho]

Kaneman - How is your cholesterol?

One of those vids he posted, recognized that out of all of the diets they tested, Atkins actually gave people the best results as far as cholesterol and whatnot were concerned.

After my dad had a triple bypass, the docs actually recommended Atkins for him.

[Kaneman]

Kaneman - How is your cholesterol?

Good question. I don't think it's worth it to get it tested for another month or so. I'm really eating a lot of fat and protein now as I'm trying to gain a little weight for my next tourney. Planning on a blood test in the first part of August so I'll post the before and after numbers.

I last had it checked half a year ago and it was "very good" but not excellent.

Good stuff.

How did you go about doing that at the University? Who did you contact?

I'd like to do something similar. I bought a cheap plastic caliper to measure myself when I started the program I'm on now but I think I got artificially low numbers.

I'd love to have a pro do it and also try the tank, and I don't feel like dealing with the douchebags at a big local gym.

I'm friends with the Dean of Kinesiology and one of his undergrads and they have all the cool fitness toys at their new facility. They use our numbers for a study he's doing on the effects of High Intensity Exercise (BJJ in my case). I've trained Jiu Jitsu with some of the trainers from the two local big box gyms and there are some pretty cool ones so it might be worth a shot if you want to get good numbers, or see how accurate your caliper is.

171.5 on the scale this morning....this ultra high intensity cardio 6 days a week with strength training 3 days a week is working....I can FEEL the last of the goo coming off...I'll measure again Sunday morning to see how the BF% is coming along. 4-6% is my goal...and it's in reach...just have to keep pushing.

I took my blood pressure this morning too....108/58 with a pulse of 54. Cardiovascular system is STRONG.

Powerful! :rockwoot:

[Cutty72]

You guys make me feel fat and lazy...

[Adeptus_Minor]

You guys make me feel fat and lazy...

Well, a few of them are working way harder than I am at it.
I'm just happy that my compulsion to be a little healthier is holding and I'm trying to keep my momentum.

[Cutty72]

Yeah, some co-workers are thinking about utilizing our time offered for working out and starting insanity or some other fitness program... thinking I should join, at least I'll have someone besides myself to keep me accountable.

[Porkchop]

Yeah, some co-workers are thinking about utilizing our time offered for working out and starting insanity or some other fitness program... thinking I should join, at least I'll have someone besides myself to keep me accountable.

Good luck. After a 45 minute tape I would collapse into a pool of my own sweat. But about 20 minutes later you feel awesome....

[Cutty72]

Good luck. After a 45 minute tape I would collapse into a pool of my own sweat. But about 20 minutes later you feel awesome....

I did the whole P90X thing while on deployment. Just let it slip when I got home, too many other things I'd rather do with my time.
Now, my gut is telling me that I need to choose something else to do with my time, and that it needs to be exercise! :lol:

[Porkchop]

I did the whole P90X thing while on deployment. Just let it slip when I got home, too many other things I'd rather do with my time.
Now, my gut is telling me that I need to choose something else to do with my time, and that it needs to be exercise! :lol:

I feel ya man. My gut has been saying that for a long time. :lol:

[Adeptus_Minor]

I did the whole P90X thing while on deployment. Just let it slip when I got home, too many other things I'd rather do with my time.
Now, my gut is telling me that I need to choose something else to do with my time, and that it needs to be exercise! :lol:

Yeah, I have a couple of friends on P90x now and it seems like between the massive diet restructuring and the workout schedule, it is a pretty major undertaking.

[Particle Man]

Still a black belt. Still teaching on occasion (not daily like I used to... Having a family changed that). I have to start varying my routine. My body gets used to shit and finds new and creative ways to gain weight.

[Kaneman]

Still a black belt. Still teaching on occasion (not daily like I used to... Having a family changed that). I have to start varying my routine. My body gets used to shit and finds new and creative ways to gain weight.

OR as we age our cells become more and more insulin resistant leading to carbohydrates being stored as fat more despite us not increasing our caloric intake...

[Particle Man]

OR as we age our cells become more and more insulin resistant leading to carbohydrates being stored as fat more despite us not increasing our caloric intake...

Fuck. I'm getting old. :lol:

[Cutty72]

Yeah, I have a couple of friends on P90x now and it seems like between the massive diet restructuring and the workout schedule, it is a pretty major undertaking.

Yeah, I never did the diet part, just the workouts. Probably why I saw the muscle mass increase and tone, but didn't really cut the fat like they say, huh? :lol:

[No Worries]

Anybody going for strength? My personal trainer and coach is an 84-year-old who competed in Olympic-style lifts and can still lift some heavy weights. The main thing he teaches is to do the lift correctly.

My favorite is the clean-and-press. As a scientist, I love the physics behind it. Gravity, inertia, momentum, speed and balance (sound like motorcycle riding?). It's also a multi-muscle exercise. It's an incredible warm-up exercise when using light weights. And when you put some heavy weight on, you know you have exercised. It's the difference between weight training and weight lifting.

So Coach says I should enter a competition. I checked the world records http://www.iawa.org.uk/IAWAUK.html for the lifts I do, and for my weight and age the record is hundreds of pounds more than I can lift. Except for one. The strict curl. I do curls after chin-ups. I've curled 132.5 lbs and the record is 40 kilos (88 pounds). That is, after I get my weight down from 212 pounds to 198.

[KSGregman]

170.0 on the scale yesterday....down from 204 at Christmas.

Fine tuning my body fat percentage at this point while I continue to maximize my cardiovascular strength and endurance. I burn between 850-950 calories per hour workout....still pushing for that 1,000 calories/hour burn...I'll get there...it's just gonna take more time.

I'm estimating another 3-5 pounds lost and I should be at an "essential" body fat level of 4-6%....then I'll go have the hydrostatic test done....as well as a heart and lung capacity test.

I'm addicted.

[azoomm]

Awesome.

[shmike]

170.0 on the scale yesterday....down from 204 at Christmas.

Fine tuning my body fat percentage at this point while I continue to maximize my cardiovascular strength and endurance. I burn between 850-950 calories per hour workout....still pushing for that 1,000 calories/hour burn...I'll get there...it's just gonna take more time.

I'm estimating another 3-5 pounds lost and I should be at an "essential" body fat level of 4-6%....then I'll go have the hydrostatic test done....as well as a heart and lung capacity test.

I'm addicted.

Good for you.

On the days I wear my heart monitor (non-lifting days) I'm about the same on the calorie burn. The only way to get there is to be way up in your HR zone, which a lot of people will tell you is wrong, bad, etc.

Are you (or anybody else) using any type of recovery formula post work-out?

[KSGregman]

Good for you.

On the days I wear my heart monitor (non-lifting days) I'm about the same on the calorie burn. The only way to get there is to be way up in your HR zone, which a lot of people will tell you is wrong, bad, etc.

Are you (or anybody else) using any type of recovery formula post work-out?

I don't pay any attention to my target HR zone....I warm up....then stretch...then I work at my max...and take breaks when I need to...no longer than 30 seconds....with the intervals 8-10 minutes long depending on the work out....3 or 4 intervals per workout...then a cool down stretch.

When I first started my HR would climb into the high 170's, low 180's consistently....I'm better conditioned now so it usually max's around 160. But that isn't what's really important....it's how quickly you can resume a lower heart rate after working at your max that is important. I can be ready to resume after a 30 second recovery....usually from 160 back down to 130-ish in 30 seconds.

I use this after each workout:

http://www.muscletech.com/products/celltech_hardcore/index.shtml#overview_tab

[Kaneman]

My favorite is the clean-and-press. As a scientist, I love the physics behind it. Gravity, inertia, momentum, speed and balance (sound like motorcycle riding?). It's also a multi-muscle exercise. It's an incredible warm-up exercise when using light weights. And when you put some heavy weight on, you know you have exercised. It's the difference between weight training and weight lifting.


YES! Love the clean-and-press!

170.0 on the scale yesterday....down from 204 at Christmas.

Fine tuning my body fat percentage at this point while I continue to maximize my cardiovascular strength and endurance. I burn between 850-950 calories per hour workout....still pushing for that 1,000 calories/hour burn...I'll get there...it's just gonna take more time.

I'm estimating another 3-5 pounds lost and I should be at an "essential" body fat level of 4-6%....then I'll go have the hydrostatic test done....as well as a heart and lung capacity test.

I'm addicted.

-34lbs since Christmas + perhaps 5lb of overall muscle mass (typically only possible when someone firsts begins working out, or uses PED/TRT) = around 40lbs of actual adipose fat tissue loss. 40lbs of fat sitting on a table in front of you would blow your mind, that's a huge body composition change in 7 months.

Good for you.

On the days I wear my heart monitor (non-lifting days) I'm about the same on the calorie burn. The only way to get there is to be way up in your HR zone, which a lot of people will tell you is wrong, bad, etc.

Are you (or anybody else) using any type of recovery formula post work-out?

I drink around 1/4 gallon of really cold whole milk and eat melon or berries after high intensity exercise now, but I've used a lot of the post workout formulas from GNC and places. Never noticed a difference.

What I do notice a difference from supplement wise is daily creatine and a good pre-workout for lifting. I like Muscle Pharm's "Assault" for pre-workout and hated NOExplode.

[shmike]

I use this after each workout:

http://www.muscletech.com/products/celltech_hardcore/index.shtml#overview_tab

Thanks.

I'll look into that.

I like the science:
Muscle biopsies revealed that subjects consuming creatine with a large dose of carbohydrates experienced significantly higher skeletal muscle creatine retention, while blood tests also revealed significantly higher serum insulin concentrations. In other words, the study results indicate that a high dose of carbohydrates spikes insulin, which drives even more creatine into muscles.



I drink around 1/4 gallon of really cold whole milk and eat melon or berries after high intensity exercise now, but I've used a lot of the post workout formulas from GNC and places. Never noticed a difference.

What I do notice a difference from supplement wise is daily creatine and a good pre-workout for lifting. I like Muscle Pharm's "Assault" for pre-workout and hated NOExplode.

Ironic that you use regular milk. Many athletes use Chocolate milk. The chocolate provides the necessary carb and sugar levels needed for best recovery (that's the theory anyway). Looking at Gregman's creatine stuff it looks like they are using the same premise.

I have been using Mike's Mix as a recovery drink but no other supplements at this point. The make up (protein-carb-sugar ratios) is very similar to chocolate milk but better controlled.

I like his stuff because it is a small company started by a guy looking to create a good product. He backs his info with actual science and is open to change if better science comes along (not "This works best because this is what I sell.")

I e-mailed him a question about a product and got an answer back within a few hours from Mike himself.

http://mikesmixrecoverydrink.com/

[KSGregman]

-34lbs since Christmas + perhaps 5lb of overall muscle mass (typically only possible when someone firsts begins working out, or uses PED/TRT) = around 40lbs of actual adipose fat tissue loss. 40lbs of fat sitting on a table in front of you would blow your mind, that's a huge body composition change in 7 months.

I SEE the difference...but more importantly....FEEL it...EVERY day. I keep that Christmas picture pinned to the wall in my home gym....to motivate me to PUSH...to rid myself of that body....permanently....to remind myself of how easily I slid down that slope to coach potato induced...and completely UNNECESSARY...obesity.

And it's funny....of course, I feel better physcially...but I am amazed by how much better I feel MENTALLY....I have energy to burn...a hugely positive attitude....and active lifestyle outside of working out....I truly think that the steady dose of endorphin highs makes a difference.

[Kaneman]

Ironic that you use regular milk. Many athletes use Chocolate milk. The chocolate provides the necessary carb and sugar levels needed for best recovery (that's the theory anyway). Looking at Gregman's creatine stuff it looks like they are using the same premise.


http://mikesmixrecoverydrink.com/

Before I switched diets I always used either low-fat Chocolate milk or a fruit/vegetable smoothie with similar carb/protein ratios. I'm not opposed to it either, choc milk is delicious and very good for that purpose.

But I'm still testing the theory that you have to have carbs for energy and recovery by taking my lack of carb intake to a more extreme level than is probably necessary, just to see if I bonk out, start having a foggy brain, lose the ability to recover, etc. etc.. But I do miss my chocolate milk. We used to buy TruMoo or Mootopia choc. milk by the gallons! Mmmmm...

On that note, with the addition of visible quadriceps and calf muscle vascularity to my physique I think I have successfully proven that eating high amounts of saturated and non-saturated fat does not cause an active person to put on body fat, and in fact promotes body fat loss, even in lean individuals. And I have really, REALLY upped my fat intake to a ridiculous amount lately. The jury is still out on whether or not I'm going to have a heart attack.

Let me share my absurd "diet" from yesterday

Breakfast - 2 glasses whole milk, 7 eggs cooked in butter, 3 whole sausage patties

Lunch - 13oz T-Bone steak, 2 eggs, scoop of sour cream, garlic butter

Post workout - high fat/protein fruit smoothie

Dinner -3 Double Quarter Pounders w/Cheese (sans buns), cup of strawberries, glass of whole milk.

[shmike]

Today's nugget:

"Exercise is the stimulus that returns our bodies to the conditions for which they were designed. Humans are not physically normal in the absence of hard, physical effort. Exercise is not a thing we do to fix a problem-it is a thing we must do anyway, a thing without which there will always be problems. Exercise is substitute cave-man activity."

Anybody (No Worries) know who wrote that?

[Cutty72]

Insanity has begun. On a somewhat relaxed schedule (M-W-F, with a run on off days) I probably won't have the advertised results, but this shit is intense!

[KSGregman]

Insanity has begun. On a somewhat relaxed schedule (M-W-F, with a run on off days) I probably won't have the advertised results, but this shit is intense!

Just curious....but what factors led you to the decision to cut the program in half?

[Cutty72]

Just curious....but what factors led you to the decision to cut the program in half?

The fact that my work allows me 1 hour 3 days a week to work out, and the program is owned by my work, and I don't like spending more time at work than I have too. SO... I use my allotted work time to do Insanity, and then I still run with my dog at home.
Not really cutting it in half, just making a 60 day program into a 120 day program :lol:

[KSGregman]

The fact that my work allows me 1 hour 3 days a week to work out, and the program is owned by my work, and I don't like spending more time at work than I have too. SO... I use my allotted work time to do Insanity, and then I still run with my dog at home.
Not really cutting it in half, just making a 60 day program into a 120 day program :lol:

Fair enough....are you in the military?

[Cutty72]

Fair enough....are you in the military?

Yep, Assistant BN S4. So, I'm stuck at a desk most of the time so I really need that time to get active.

[Porkchop]

but this shit is intense!

:lol: fuck yeah it is. The whole pool of sweat thing isnt a joke.

[No Worries]

My friend took me to a boot camp at Red Rocks last Saturday. Red Rocks is a 10,000 seat amphitheater carved into the steeply-dipping Fountain Formation Sandstone: http://www.redrocksonline.com/

There are 69 rows, but the first 10 rows were blocked while they were setting up for a concert that night. We parked on top and walked down to the 10th row. We did two pushups and walked up to the next row. Had to stop about 10 rows from the top to catch my breath, but finished.

Then we walked back down and hopped up from one row to the next. I swung my arms for momentum. Each row must be about 18-inches-high. I made it about half-way before I had to stop and rest. Then I started making it to the next row, but fell back. Then I would try again. Sometimes if I failed I would just step up. But I made it to the top.

While I was doing this, other exercisers were running, jumping, and walking the rows or the steps on the sides. Resting and enjoying the views of the sun rising over Denver to the east, and the giant red rocks to the north and south is spectacular. We walked back down. Then we walked up ten rows, did 10 pushups, then hopped up 10 rows. I did two sets and was finished for the day. I hiked up the rest of the rows and we drove home. The next day, my triceps were sore from the pushups, and my glutes were sore from the hopups. But I'll do it again in two weeks.

[OneSickPsycho]

Looking for suggestions...

I'm doing jiu jitsu 3-4x per week. Monday, Wednesday, Thursday, and Saturday...

Mondays are fundamentals classes with not much exertion, Wednesdays I do both the fundamentals and advanced classes, so that's a pretty heavy day. Thursdays and Saturdays are all levels classes that fall somewhere in between...

I'm trying to set up a kettlebell routine but I'm leary of over-training... I'd like to swing them bitches at least 3x per week. This is what I'm thinking:

Mondays - light jiu jitsu - full kettlebell routine, approx. 45 mins.
Tuesday - rest.
Wednesday - heavy jiu jitsu
Thursday - medium jiu jitsu- light kettlebell routine, approx. 20 mins.
Friday - rest (occassional medium jiu jitsu - no gi)
Saturday - medium jiu jitsu - light kettlebell routine, approx. 20 mins.
Sunday - rest.

Kettlebell routines will change based off of what's going on in class - offsetting the muscle groups that weren't engaged as much. Skipping a jiu jitsu day, will end up with a full kettlebell routine.

I'm also doing light bike rides in the mornings with the dogs, pretty much every day... if I can drag my ass out of bed...

[tallywacker]

Back on the p90x horse and running again.

[Kaneman]

Looking for suggestions...

I'm doing jiu jitsu 3-4x per week. Monday, Wednesday, Thursday, and Saturday...

Mondays are fundamentals classes with not much exertion, Wednesdays I do both the fundamentals and advanced classes, so that's a pretty heavy day. Thursdays and Saturdays are all levels classes that fall somewhere in between...

I'm trying to set up a kettlebell routine but I'm leary of over-training... I'd like to swing them bitches at least 3x per week. This is what I'm thinking:

Mondays - light jiu jitsu - full kettlebell routine, approx. 45 mins.
Tuesday - rest.
Wednesday - heavy jiu jitsu
Thursday - medium jiu jitsu- light kettlebell routine, approx. 20 mins.
Friday - rest (occassional medium jiu jitsu - no gi)
Saturday - medium jiu jitsu - light kettlebell routine, approx. 20 mins.
Sunday - rest.

Kettlebell routines will change based off of what's going on in class - offsetting the muscle groups that weren't engaged as much. Skipping a jiu jitsu day, will end up with a full kettlebell routine.

I'm also doing light bike rides in the mornings with the dogs, pretty much every day... if I can drag my ass out of bed...

Kettlebells are the best strength exercise you can do for BJJ for sure man, so good choice. A vast amount of over training comes from inadequate diet/calories IMO, or at least in my experience. If you start feeling shitty, not sleeping well, etc...then eat a giant meal and see how it works.

[OneSickPsycho]

Kettlebells are the best strength exercise you can do for BJJ for sure man, so good choice. A vast amount of over training comes from inadequate diet/calories IMO, or at least in my experience. If you start feeling shitty, not sleeping well, etc...then eat a giant meal and see how it works.

Yeah, Rogan convinced me to check them out... now that I have, I wish I would have discovered them sooner... Much more engaging and dare I say fun than lifting weights.

We will see how it goes... I am running a pretty solid calorie deficit, but feel good so far... Haven't really ramped up the kettlebells, but I'm going get it going this week.

[KSGregman]

We will see how it goes... I am running a pretty solid calorie deficit, but feel good so far... Haven't really ramped up the kettlebells, but I'm going get it going this week.

I don't know how into "math" you are....but....I have been using this formula to determine my caloric needs. With the "right" nutrition, it works like a charm....I lose a pound a week and still have plenty of gas to get through the extreme cardio/strength program I'm currently working on.

I'm at 169 pounds now...still reaching for the elite level of body fat...essential fats only....~4%. Getting closer...just need more time and hard work.

1) A = 66+(6.23*weight(lbs))+(12.7*height(inches))-(6.8*age(years))

2) A * B
B = level of exercise...defined as follows:
3-5 days a week = 1.55
6-7 days a week = 1.7

3) To maintain your body weight, daily calories = result of A * B
To lose weight, daily calories = (A * B) - 500
To gain weight, daily calories = (A * B) + 200-300

I consume 2,400 calories a day on a 60% carb, 20% protein, 20% fat ratio. I've been very pleased with the results. The "right" nutrition is another discussion altogether....experiment...find the combination that works best for you.

[shmike]

I consume 2,400 calories a day on a 60% carb, 20% protein, 20% fat ratio. I've been very pleased with the results. The "right" nutrition is another discussion altogether....experiment...find the combination that works best for you.

I thought you were doing 40/40/20?

Is the 60/20/20 new?

[OneSickPsycho]

I don't know how into "math" you are....but....I have been using this formula to determine my caloric needs. With the "right" nutrition, it works like a charm....I lose a pound a week and still have plenty of gas to get through the extreme cardio/strength program I'm currently working on.

I'm at 169 pounds now...still reaching for the elite level of body fat...essential fats only....~4%. Getting closer...just need more time and hard work.

1) A = 66+(6.23*weight(lbs))+(12.7*height(inches))-(6.8*age(years))

2) A * B
B = level of exercise...defined as follows:
3-5 days a week = 1.55
6-7 days a week = 1.7

3) To maintain your body weight, daily calories = result of A * B
To lose weight, daily calories = (A * B) - 500
To gain weight, daily calories = (A * B) + 200-300

I consume 2,400 calories a day on a 60% carb, 20% protein, 20% fat ratio. I've been very pleased with the results. The "right" nutrition is another discussion altogether....experiment...find the combination that works best for you.

I've used a number of online calculators that all pretty much come out the same... Need between 3.5k and 4k calories per day. That formula puts me at 4293.

Eating somewhere inbetween 1600-2000 cals per day I'm losing about 3lbs/wk which means I'm on the lower end metabolism-wise. As I get into the swing of the kettlebell routine (nyuck nyuck), I'll up my intake slightly.

With me being insulin resistant, I'm more heavily weighted towards protein/fats. I haven't really measured it out, but my only carbs come from a piece of wheat toast in the morning, an occassional sandwich (always wheat bread), and veggies/fruits.

[KSGregman]

I thought you were doing 40/40/20?

Is the 60/20/20 new?

I did some more reading and decided to try the 60/20/20 for 30 days...I'm getting ready to shock my body by changing up my exercise again so I thought I'd try higher carb content nutrition at the same time. It's an easy modification to how I'm currently eating and I can switch back if I start to bonk during work outs.

[OneSickPsycho]

Lots of interesting nutritional stuff in this podcast...
http://vimeo.com/46465152


A little about the guy, author of The Paleo Solution: The Original Human Diet:
http://en.wikipedia.org/wiki/Robb_Wolf

[OneSickPsycho]

Oh... and down 35lbs since December... down below 'wedding weight'... 15lbs down since starting jiu jitsu... getting stronger, wearing clothes I haven't worn in years, gonna have to buy a smaller belt within a couple months. May be the first time I've ever had to buy a smaller belt.

[shmike]

Oh... and down 35lbs since December... down below 'wedding weight'... 15lbs down since starting jiu jitsu... getting stronger, wearing clothes I haven't worn in years, gonna have to buy a smaller belt within a couple months. May be the first time I've ever had to buy a smaller belt.

Congrats dude.

Great feeling, huh?

[OneSickPsycho]

Congrats dude.

Great feeling, huh?

Absolutely. Cardio still sucks, but slowly improving. Jiu jitsu was the best decision I've ever made... Nothing like the threat of being choked the fuck out to keep you motivated.

[Kaneman]

Lots of interesting nutritional stuff in this podcast...

http://en.wikipedia.org/wiki/Robb_Wolf

Listening to this now, loving it.

Jiu jitsu was the best decision I've ever made... .

I think about that all the time man. This past Sunday I competed in a local tournament, my biggest one as a blue belt. Went 3-1 on the day, with two omaplata finishes. Lost in the finals on points, but had the guy in an armbar when time ran out...just needed a few more seconds... My son won gold in gi and silver in nogi and had some great submissions. So much cooler than what I was doing with my Sundays two years ago.

Feels good man.

[Kaneman]

The blood test results are in from 90days worth of a very high saturated fat / low-carb diet.

Last year after around 6 months on a plant-based, traditionally "clean" diet my lipids were as follows: HDL 43, LDL 124, Trig 66 Total Chol 180.

This year after 3 months of egg yolks, bacon, red-meat, etc:
HDL 65, LDL 115, Trig 50. Total Chol 190.

In addition to this my weight has been a consistent 160lbs, my body fat percentage dropped around 4% (fairly significant when you're already at the lower-end) and I experienced none of the ill health effects as seen on "Supersize Me" despite the massive amount of double quarter pounders w/cheese I ate (sans buns). My wife, eating basically the same diet, has seen even better results in terms of fat burning and leanness.

Yes my results are contrary to what most nutritionists, doctors and trainers would tell you, and yes that is what I expected would happen. My good chol is up, bad chol and triglycerides both down.

I'm going to continue eating like this for another 3 months and couple it with an intermittent fasting program that I've been on for a couple of weeks and see how it goes.

[shmike]

Nice write up, Kanemane.

Are you still not counting calories and just eating as necessary?

If so, how do you know if you are taking enough in? Just by feeling full or watching the scale?

[Kaneman]

Nice write up, Kanemane.

Are you still not counting calories and just eating as necessary?

If so, how do you know if you are taking enough in? Just by feeling full or watching the scale?

I don't really count calories, but at this point have a pretty good feel how much I'm eating. Sometimes during the last meal of the day I'll do a quick tally in my head to make sure I got enough protein. I know if I got enough protein then I got enough fat too, based on the way my meals are put together.

Having only an 8hr feeding window makes it very difficult to overeat anyway, so I try to get stuffed everytime I eat.

[Kaneman]

How is everyone doing with their gains?

I crossed a major plateau today in the gym by benching 225 (2 plates) and I am actually quite excited about that. I've made tremendous gains lately and I have to attribute them to "carb-backloading." In a way it is a modified version of I.F. Basically you wake up and have some coffee (I prefer the butter/coconut oil bulletproof coffee) and absolutely no carbs. Then around noon or so you eat a high fat, moderate protein (eggs, bacon)/0 carb meal. Sometime in the afternoon or evening you lift and have some carbs/protein post-workout.

Now, here's the beautiful part. Before you go to bed you gorge yourself on carbs. I've been eating things like half an apple/cherry pie, giant bowls of Fruity Pebbles, ice cream, turnovers, fruit danishes. Basically you want A LOT of the "dirtiest" carbs you can get a hold of. There's quite a bit more to it, but that's the gist.

Sounds crazy, but in two months I've gained 10lbs and maintained a 28" waist. Fucking golden guys. I'm sleeping like a king and able to train HARD in the gym and on the mats.

[OneSickPsycho]

What the fuck. Ridiculous.

[Kaneman]

What the fuck. Ridiculous.

Yup. Unbelievable. There is a lot of science and research behind it, and as it turns out Arnold and Frank Columbo both used to carb-load back in the day, but as Arnold but it "we didn't call it anything, we just felt like we needed to slam pies.

There's a manual for this that a guy named Kiefer has put together. I haven't read it myself as its kinda pricey, but there are forums and Kiefer himself answers a ton of questions.

If you don't lift weights it'll make you fat, for sure. And it isn't really made for high intensity exercise like Jiu Jitsu although I do carb-load to a smaller degree on non-weight training BJJ days. But if you lift 3+ times a week, and you do your squats, deads, cleans, etc...then you get to eat like a God while striving to look like one.

All the research is here on Kiefer's website.
http://www.dangerouslyhardcore.com/

I feel much better doing this vs. Leangains Intermittent Fasting, and I'm certainly getting stronger faster as well. But I don't knock I.F. either as long as you're taking your BCAAs...

[Triple]

How is everyone doing with their gains?

Slacking pretty hard-core. No energy and developing some random body-aches and stiffness that I've never experienced before. Pulling myself out of bed each morning is work.

I can still throw up 225 pounds on the bench like it's nothing, though, even feeling like shit all the time, and I'm smaller than you (not nearly as cut, either).

Sissy. http://www.twowheelfix.com/images/icons/icon10.gif

[Kaneman]

Slacking pretty hard-core. No energy and developing some random body-aches and stiffness that I've never experienced before. Pulling myself out of bed each morning is work.

I can still throw up 225 pounds on the bench like it's nothing, though, even feeling like shit all the time, and I'm smaller than you (not nearly as cut, either).

Sissy. http://www.twowheelfix.com/images/icons/icon10.gif

Oh I only compete with other men where it actually matters, in combat. But feel free to be thinking about your awesome bench numbers while you're passing out...

No bench is by far my worst exercise, no doubt. I'm 5'11" with a 6'2" wingspan and a narrow frame so its a motherfucker. Its been a frustrating battle to get to 225, no doubt!

[Triple]

Oh I only compete with other men where it actually matters, in combat. But feel free to be thinking about your awesome bench numbers while you're passing out...

I aint afraid of no choke.

I also don't have awesome bench numbers.

[Kaneman]

I aint afraid of no choke.

I also don't have awesome bench numbers.

I'm a shark, the ground is my ocean, and you don't even know how to swim. Its not the choke, its what happens while you're unconscious that counts!

:lol

[Triple]

I'm a shark, the ground is my ocean, and you don't even know how to swim. Its not the choke, its what happens while you're unconscious that counts!

I know. I just like saying that to the tune of 'Ghostbusters.'

And I used to swim, a little.

[Kaneman]

I know. I just like saying that to the tune of 'Ghostbusters.'

And I used to swim, a little.

Speaking of that, and totally off topic, I heard GB3 is a-go finally...

[OneSickPsycho]

Oh I only compete with other men where it actually matters, in combat. But feel free to be thinking about your awesome bench numbers while you're passing out...

No bench is by far my worst exercise, no doubt. I'm 5'11" with a 6'2" wingspan and a narrow frame so its a motherfucker. Its been a frustrating battle to get to 225, no doubt!

Long, lean, perfect for jits. Me, stubby, fat, but my guard... Im a muthafuckin boat anchor. LoL

[OneSickPsycho]

Speaking of that, and totally off topic, I heard GB3 is a-go finally...

Ugh' either a shitty rehash or a fuckton of non-funny age jokes... They missed the boat one this franchise.

[pauldun170]

You young-ins and yer play fighting.
Pricey specialty gyms is all I see.

I'll stick to my runnin and liftin.
I prefer my man sweat to be my own. Not someone elses off a fucking mat in a $100-$150 a month gym.

I'm only 5'9 so I compensate with good posture and lifting.
Casual about the whole thing and I'm perfectly fine with 315lb across the board (bench\squat\deadlift give or take 20lbs in either direction on any set)
I'm about 175lbs-185lbs now.
Not interested in becoming huge since I'm pushing 40 and I'd rather just stay in shape.
Finally got into the whole running thing and have been running my 5k's in the 23-24 minute range.

It's a bit hard with the weights since I lifts alone. Have been incorporating cross fit exercises into my routine but I can't bring myself to adopt that slap happy form cross fitters seem to rock.
Just might set some goals in this thread...

[No Worries]

I'll stick to my runnin and liftin.


I ran the NYC marathon when I was 42. Now I'm pushing 63 and doing a bunch of lifting.

Have you ever seen an older gentleman with no ass? Just a flat nothing? It's not funny. Here's one of the biggest muscles in the body and it has atrophied from lack of use. You can imagine what his other muscles look like. I don't want that to happen to me.

I do deadlifts and benches, but my favorites are dips and the clean and press. I also like planks. I can do one for three minutes, no where near the record of an hour and a half. I also do yoga every day. It helps my flexibility and balance, which are important for riding.

[OneSickPsycho]

You young-ins and yer play fighting.
Pricey specialty gyms is all I see.

I'll stick to my runnin and liftin.
I prefer my man sweat to be my own. Not someone elses off a fucking mat in a $100-$150 a month gym.

I have access to a full blown gym AND I'm learning something... My $97/mo is well worth it IMHO.

Everyone always focuses on the dude/sweat contact and the reality is that shit only matters from an observational standpoint. Come to my gym and I'll set you up with a 5'4", 130lb, 20 year old kid and we'll see how much you think about man sweat and dude contact.

For me, the exercise is pretty far down on the list of why I train. I've always had a fascination with martial arts and I've recognized just how helpless most people are (myself included) if attacked. I've been in fights and if someone was keeping score, I have a winning record... that said, I never had any fucking idea what I was doing - mostly, was just very lucky.

The first time I trained live with someone, I was tapped so quickly I had no idea how to even process what happened... That was just a normal dude who's been training a couple of years... things are a bit different now, though I am still relatively useless, I don't get tapped very often unless I get overly aggressive.

It's also fun... I'm competitive and I need an outlet that engages my mind. Standard exercise bores the living fuck out of me and takes way too long to get 'a win' (a better time, longer distance, more reps, higher weight, etc). When I train I get that satisfaction... a win. Whether it's learning a new technique, having a technique click in my head, correcting a mistake, defending a strong attack, or tapping someone... I get that win almost every day.

[Kaneman]

I prefer my man sweat to be my own. Not someone elses off a fucking mat in a $100-$150 a month gym.



I'm the office manager at the Jiu Jitsu school I train at. We have 4 paid instructors and 3 full-time employees. With the $99-$149 we charge a month and 200 students we are just getting by...those schools aren't ripping anyone off, they're charging what they need to in order to stay open.

As far as you paying $100 a month...actually being able to kill 95% of the male population in your area with your bare hands is completely priceless IMO. ESPECIALLY if you have a family or girlfriend/wife to worry about. Weights and running don't make your body hard, increase reflex time or anything of the sort.

I have access to a full blown gym AND I'm learning something... My $97/mo is well worth it IMHO.

Everyone always focuses on the dude/sweat contact and the reality is that shit only matters from an observational standpoint. Come to my gym and I'll set you up with a 5'4", 130lb, 20 year old kid and we'll see how much you think about man sweat and dude contact.

For me, the exercise is pretty far down on the list of why I train. I've always had a fascination with martial arts and I've recognized just how helpless most people are (myself included) if attacked. I've been in fights and if someone was keeping score, I have a winning record... that said, I never had any fucking idea what I was doing - mostly, was just very lucky.

The first time I trained live with someone, I was tapped so quickly I had no idea how to even process what happened... That was just a normal dude who's been training a couple of years... things are a bit different now, though I am still relatively useless, I don't get tapped very often unless I get overly aggressive.

It's also fun... I'm competitive and I need an outlet that engages my mind. Standard exercise bores the living fuck out of me and takes way too long to get 'a win' (a better time, longer distance, more reps, higher weight, etc). When I train I get that satisfaction... a win. Whether it's learning a new technique, having a technique click in my head, correcting a mistake, defending a strong attack, or tapping someone... I get that win almost every day.

This is a great post man! People who have never rolled with competitive Jiu Jitsu guys have no idea there are guys like me and you out there that can just kill them without even having to breathe through our mouths. Completely effortlessly. I absolutely love tapping giant bodybuilders, Marines, Army Rangers and etc so easily and have them staring at me afterward like "What. The. Actual. Fuck???"

Hey have you ever shown up to class late and had to roll fresh with people that are already sweaty though? God its so nasty....hahahaha

[pauldun170]

I ran the NYC marathon when I was 42. Now I'm pushing 63 and doing a bunch of lifting.

Have you ever seen an older gentleman with no ass? Just a flat nothing? It's not funny. Here's one of the biggest muscles in the body and it has atrophied from lack of use. You can imagine what his other muscles look like. I don't want that to happen to me.

I do deadlifts and benches, but my favorites are dips and the clean and press. I also like planks. I can do one for three minutes, no where near the record of an hour and a half. I also do yoga every day. It helps my flexibility and balance, which are important for riding.


Are started doing clean and press about 3 months ago.
Love em.

I've been thinking about signing up for a yoga class.
Any class\activity with women wearing yoga pants = I'm open to it

[OneSickPsycho]

I'm the office manager at the Jiu Jitsu school I train at. We have 4 paid instructors and 3 full-time employees. With the $99-$149 we charge a month and 200 students we are just getting by...those schools aren't ripping anyone off, they're charging what they need to in order to stay open.

As far as you paying $100 a month...actually being able to kill 95% of the male population in your area with your bare hands is completely priceless IMO. ESPECIALLY if you have a family or girlfriend/wife to worry about. Weights and running don't make your body hard, increase reflex time or anything of the sort.



This is a great post man! People who have never rolled with competitive Jiu Jitsu guys have no idea there are guys like me and you out there that can just kill them without even having to breathe through our mouths. Completely effortlessly. I absolutely love tapping giant bodybuilders, Marines, Army Rangers and etc so easily and have them staring at me afterward like "What. The. Actual. Fuck???"

Hey have you ever shown up to class late and had to roll fresh with people that are already sweaty though? God its so nasty....hahahaha

95%? Not me, not yet... lol. I think I've just gotten to the point in which I can most certainly kick your ass... if you don't know how to fight. If you've never trained, I'm going to give you problems for sure...

It does make you look at the world very, very differently... My observational skills have changed... It's weird... we don't really train for this stuff, but I see postures change and can tell when shit is about to go down... I can also see when someone is going to just bark and when someone is willing to bite. It's really sorta odd... kinda like that scene in the first Bourne movie (obviously not nearly at the same level)...

https://www.youtube.com/watch?v=w8sQsZ5PYbo

And no, I never go to class late... pretty strict on the scheduling... come home, let the dogs out, change, leave, train, come home... That said, there are a couple of stinky dudes who I don't like to train with very often... two guys smell like onions when the sweat and one guy gets BO immediately... Nothing worse than the smell of a fabric softened gi and some BO. Needless to say, I pull guard and try very little to break their posture... lol

[pauldun170]

I have access to a full blown gym AND I'm learning something... My $97/mo is well worth it IMHO.

Everyone always focuses on the dude/sweat contact and the reality is that shit only matters from an observational standpoint. Come to my gym and I'll set you up with a 5'4", 130lb, 20 year old kid and we'll see how much you think about man sweat and dude contact.

For me, the exercise is pretty far down on the list of why I train. I've always had a fascination with martial arts and I've recognized just how helpless most people are (myself included) if attacked. I've been in fights and if someone was keeping score, I have a winning record... that said, I never had any fucking idea what I was doing - mostly, was just very lucky.

The first time I trained live with someone, I was tapped so quickly I had no idea how to even process what happened... That was just a normal dude who's been training a couple of years... things are a bit different now, though I am still relatively useless, I don't get tapped very often unless I get overly aggressive.

It's also fun... I'm competitive and I need an outlet that engages my mind. Standard exercise bores the living fuck out of me and takes way too long to get 'a win' (a better time, longer distance, more reps, higher weight, etc). When I train I get that satisfaction... a win. Whether it's learning a new technique, having a technique click in my head, correcting a mistake, defending a strong attack, or tapping someone... I get that win almost every day.

I'm the office manager at the Jiu Jitsu school I train at. We have 4 paid instructors and 3 full-time employees. With the $99-$149 we charge a month and 200 students we are just getting by...those schools aren't ripping anyone off, they're charging what they need to in order to stay open.

As far as you paying $100 a month...actually being able to kill 95% of the male population in your area with your bare hands is completely priceless IMO. ESPECIALLY if you have a family or girlfriend/wife to worry about. Weights and running don't make your body hard, increase reflex time or anything of the sort.



This is a great post man! People who have never rolled with competitive Jiu Jitsu guys have no idea there are guys like me and you out there that can just kill them without even having to breathe through our mouths. Completely effortlessly. I absolutely love tapping giant bodybuilders, Marines, Army Rangers and etc so easily and have them staring at me afterward like "What. The. Actual. Fuck???"

Hey have you ever shown up to class late and had to roll fresh with people that are already sweaty though? God its so nasty....hahahaha


Listen ya pair of fancy pants man grabbers, I didn't say it wasn't good or not worth it.
I'm just saying its outside my budget.

Listen Kaneman,
I'm happy for you that you can kill a man with your bare hands.
That doesn't change the fact that I have man sweat issues.
It's icky.

[pauldun170]

FYI: You boys may be able to wupp ass at will, but I can help you move your furniture.
bitches

[OneSickPsycho]

FYI: You boys may be able to wupp ass at will, but I can help you move your furniture.
bitches

I've moved more furniture than I care to admit. I've been driving for 16 years... I've owned trucks for 10 of those 16. Yes, I've moved a bunch of fucking furniture...

Life Rule #5289: If you don't want to help everyone you know move, don't buy a fucking truck.

[pauldun170]

I've moved more furniture than I care to admit. I've been driving for 16 years... I've owned trucks for 10 of those 16. Yes, I've moved a bunch of fucking furniture...

Life Rule #5289: If you don't want to help everyone you know move, don't buy a fucking truck.

:lol

[VatorMan]

I've moved more furniture than I care to admit. I've been driving for 16 years... I've owned trucks for 10 of those 16. Yes, I've moved a bunch of fucking furniture...

Life Rule #5289: If you don't want to help everyone you know move, don't buy a fucking truck.

That goes double if you have an enclosed trailer. Furniture and cars.

[Triple]

Listen Kaneman,
I'm happy for you that you can kill a man with your bare hands.
That doesn't change the fact that I have man sweat issues.
It's icky.

Let's not forget the facial scar tissue and cauliflower ears.

Some of you were ugly before you started training, so it's all good, but I'm just too pretty for that shit.

[OneSickPsycho]

Let's not forget the facial scar tissue and cauliflower ears.

Some of you were ugly before you started training, so it's all good, but I'm just too pretty for that shit.

Straight jits won't give you any facial scar tissue... no striking.

Cauliflower ear is easily preventable... headgear is best, draining is another option. There are plenty of high level grapplers without much, if any, cauliflower ear...

[Kaneman]

Headgear is for fags. Nothing wrong with a lil' Cauliflower ear!

[OneSickPsycho]

Headgear is for fags. Nothing wrong with a lil' Cauliflower ear!

Agreed... however, if one was that concerned with their appearance...

[shmike]

Headgear is for fags. Nothing wrong with a lil' Cauliflower ear!

Fuck that.

It's not a badge of honor, it's gross.

I'm with Triple. I'm too pretty for that shit.

[Triple]

Straight jits won't give you any facial scar tissue... no striking.

I've seen some wrestlers who turned into neanderthals from all the swelling / scar tissue in their brows and cheek bones, presumably from having their faces constantly smashed into the mat.

I assumed other grapplers would experience the same.

[KSGregman]

I'm 44

6' - 164
7% BF
Ripped

Strength and stamina to burn...spend my time now finding new ways to USE it.

Still working out every morning at 5:30...working through an Animalistic Fitness program currently. (http://www.animalisticfitness.com/) Have leaned out...made the nutrition content necessary to maintain a lean body my "normal."

So far I've done a half marathon (not in a hurry to do that again. LOL) a couple of Tough Mudders (I'd do that again tomorrow) and numerous 5 and 10k runs.

This is the best I've felt in my life....ever.

Thinking of taking up a combat based program...jujitsu or something...still studying my options as I know NOTHING about it.

Kaneman...what would you tell a fit person, but a complete novice in martial arts, interested in starting down that path?

[OneSickPsycho]

I've seen some wrestlers who turned into neanderthals from all the swelling / scar tissue in their brows and cheek bones, presumably from having their faces constantly smashed into the mat.

I assumed other grapplers would experience the same.

Different styles...

In wrestling your bury your head into the guy, using it almost as another appendage for control... when squaring off, you go head to head... literally, forehead to forehead sometimes, using your head to create space and avoid takedowns... Wrestling is much more takedown-focused. You drill a LOT of takedowns and in matches there's a lot of resetting, scrambling, then another takedown. On the ground it's used more as well to either create space or for control, but generally that's contact with soft parts... not head to head.

The problem with using your head the same way one the ground in BJJ, you'll get choked. In wrestling you don't have to protect your neck like you do in BJJ, making your head a good option to assist in controlling your opponant. And yes, matches start standing, but you don't square off exactly the same because takedowns vary more... BJJ utilizes many wrestling takedowns, but there's also different throws and trips... More importantly, if you squared off like in wrestling, head to head, someone is just going to pull guard (pulling the opponant to the ground, on top of you, with your legs wrapped around their body) and given your posture is going to be able to do it pretty effectively. Some guys do lock up like wrestlers when standing, but most prefer to keep some distance to create more opportunities.

[OneSickPsycho]

Kaneman...what would you tell a fit person, but a complete novice in martial arts, interested in starting down that path?

I'm not a fit person, but I can tell you... Grappling is the most taxing of styles from a fitness perspective. You see it all of the time in professional fighting... a striker with cardio for days, gets ground to a wind-sucking pile of nothing by a wrestler/bjj guy within 3 minutes of the fight.

If you are interested in a martial art, first determine why. If it's a fitness outlet, bjj is hard to beat. If you're looking for something that's incredibly effective, again bjj... though a good case can be made for muy thai, especially on the street. If you're looking for something that may not be incredibly effective, but is fun and has a fuckload of history and tradition, there's a bazillion options - various forms of karate, kung fu, etc. If you want to just be a badass killing machine, MMA is where it's at.

Once you have the what sorted, figure out the where. Not all schools are created equally... most offer free trials or free classes to check out to see if you like it. Check them out and if you like it, sign up.

A few things to look out for is level of instruction and honesty of the testing process. If you go somewhere that has 10 year old black belts in the kids class, turn around and leave. Ask guys, including the instructors, how long they've trained, how long it took them to get to their current belt (understand their system beforehand), and if they've ever competed. Most of the guys in at my school have or continue to compete... even the hobby guys, like me. If nobody competes or there are very few who do, it's going to be hard to determine the level of training (and training partners) you'll receive. It also certainly doesn't hurt if there are some pro's that train there.

[Kaneman]

Fuck that.

It's not a badge of honor, it's gross.

I'm with Triple. I'm too pretty for that shit.

Most people don't get any cauliflower ear at all. lol @ a man being worried about his ears though. Fag. :lol


I assumed other grapplers would experience the same.

Nah, I know a lot of BJJ competitors and I don't know anyone with facial scars. A few guys have pretty bad cauliflower ear but this really comes down to genetics and how stiff your ears are naturally. BJJ is all about being smart and being overly aggressive like a wrestler isn't usually the smartest way to fight. In fact, I've rolled with many college wrestlers that are pretty easy to tap. Triangles and guillotines all day son.

I'm 44

Kaneman...what would you tell a fit person, but a complete novice in martial arts, interested in starting down that path?

OSP covered this nicely. My advice is to go straight to a good BJJ school, sign up, and get started. You guys think P90x is hard...try escaping a purple belt's mount without getting tapped. SUPER physically demanding... Start with BJJ, learn how to use your body, how to defend yourself, etc...and then if you'd like move into MMA.

I'll be happy to verify whether a local school you're looking at is legit or not, I pretty much know BJJ peeps all over the country.

[Porkchop]

Still working out every morning at 5:30......

How do you guys do that? My muscles don't work in the morning after i get up. Its like they run at half power for about 45 minutes. Let alone being up at 5:30 to do it. Yuck.

[shmike]

How do you guys do that? My muscles don't work in the morning after i get up. Its like they run at half power for about 45 minutes. Let alone being up at 5:30 to do it. Yuck.

Although I am totally off the wagon right now, I'll chime in.

Getting up that early sucks. However, you get used to it. It never really becomes fun, but bearable.

I am NOT a morning person, but I get up at 5:30am to go to the track, to go skiing or a handful of other activities, so it can be done, I just have to WANT to do it.

Give your muscles 10 minutes of warming/stretching and they'll work just fine.

[Archren]

I notice no one has posted in here for a while, but I thought I would share what I've been doing for the last three months and change.

It actually started 4 years ago when I started doing CrossFit at the job, but with a deployment and a lot of other shit in between, I didn't get back into it until February. I really jumped on the bandwagon, drank the kool-aid, whatever you want to call it. I love it, and as a person who truly hated working out before that point, it's been a 180 degree turnaround for me. I look forward to the next WOD and getting to hang out with the folks from my box (gym). It's a lot of fun, it's inspiring, and I'm seeing gains in several areas (weightlifting, cardio, energy levels throughout the day, etc). It even inspired me to change my diet - I've gone and done the Paleolithic (aka Paleo, Caveman, Ancestral, etc.) diet, which I've noticed I feel much better on than my previous diet of "whatever crap was in the fridge I could stuff in my mouth."

While I haven't lost much weight (only about 8lbs in 3 months), I've lost inches, am toning up, and just feel so much better about my own physical ability than ever before.

Anyway, I'm currently in a video for photographers class at school, and I've made a couple videos about my CrossFit gym. I enjoy it, I realize it isn't for everyone, but it works very well for me.

http://www.youtube.com/watch?v=XCA0NCsP8lk

http://www.youtube.com/watch?v=-a6OEghfaSs

[pauldun170]

Yeah....she squats
https://www.facebook.com/yeahshesquats/photos_stream

[Porkchop]

Yeah....she squats
https://www.facebook.com/yeahshesquats/photos_stream

You just made like a whole hour disappear... I don't know where it went. :lol: :drool:

[Turbo Ghost]

You just made like a whole hour disappear... I don't know where it went. :lol: :drool:

Oh Lord! How did I miss this!? I feel funny in places now!

[Kaneman]

Still going strong here. Recently received my cert for personal training and began taking clients...doing around 10 a week so far and loving it. I've focused my own fitness on power and explosiveness lately. I'm a 31 year old white guy who was never an athlete and I'm going to dunk a basketball in a regulation goal....because fuck it. I'm getting pretty close...

Here's some of the prep work I've been doing. This vid is the last of it, but this superset is 15 heel to butt squats and 5 squat jumps. (sorry about the pornstar yelling, this shit is fucking hard)
http://www.youtube.com/watch?v=WNTn6NSsQRQ

And here's the result so far....
http://www.youtube.com/watch?v=pI9ZUSfbZCU

[OneSickPsycho]

Video set to private.

[Kaneman]

Thanks man, should be fixed.

[OneSickPsycho]

Interesting discussion on body mechanics...

http://www.youtube.com/watch?v=fcVy7EEgqNM

[randysway223]

Good shit on the jumping. I've been doing this Alternate day fasting diet... and it's been working like a charm so far. 20lb lost so far in the past 2 months.

Kinda lean cutting. But nothing too solid. Anyone else try the ADF diets?

[Porkchop]

Interesting discussion on body mechanics...

http://www.youtube.com/watch?v=fcVy7EEgqNM

Really interesting. About half way through listening, but I'm stopping because I'm drifting out. It's long...

[Porkchop]

Just signed up for my first sprint triathlon too... not sure what I'm getting my fat ass into. :willy:

[racedoll]

Just signed up for my first sprint triathlon too... not sure what I'm getting my fat ass into. :willy:

Where? Make sure you do bricks.

[Archren]

Interesting discussion on body mechanics...

http://www.youtube.com/watch?v=fcVy7EEgqNM

Dr. Starrett is my freaking hero. His Mobility WODs have been a life saver for me, to the point where I pre-ordered his book when I heard it was coming out. The man is a wealth of information, and following his advice has helped me improve in a variety of CrossFit movements, including fixing some minor tweaks I developed, not to mention it forced me to pay a lot more attention to my posture throughout the day.

[OneSickPsycho]

Dr. Starrett is my freaking hero. His Mobility WODs have been a life saver for me, to the point where I pre-ordered his book when I heard it was coming out. The man is a wealth of information, and following his advice has helped me improve in a variety of CrossFit movements, including fixing some minor tweaks I developed, not to mention it forced me to pay a lot more attention to my posture throughout the day.

Reason #7256 why everyone should check out the Joe Rogan podcast.

[Archren]

Reason #7256 why everyone should check out the Joe Rogan podcast.

And mobilitywod.com. He has a ton of free videos talking about things to do to improve mobility and proper positioning/posture for everything from pullups and pushups to olympic weightlifting.

[Archren]

So this morning we did a benchmark workout with CrossFit Total (1 rep max of back squat, strict press and dead lift). I've made some gains (back squat and dead lift), but my press is lacking. I can actually string together 3-4 press with 45 so to say it's my 1RM is a little misleading, but I couldn't get 55 up to save my life this morning. Time to start hitting the bench at work, because upper body strength has always been one of my weakest points.

[Porkchop]

Where? Make sure you do bricks.

I just had to change it due to schedule conflict. I was going to do the one at Ceasar Creek State Park, but I realized that Mid-Ohio AMA Superbike was that weekend.... Priorities.... :lol:

I'm doing the 10TV Commit To Be Fit Multisport Festival at Alum Creek State Park. The full Olympic distance Tri goes from Alum to downtown Columbus and ends at the arch next to Nationwide Arena. My guess is the sprint distance for me stays around Alum Creek. I believe 1/4 mile swim (440m), 14 mile bike, and a 5k. Not too bad.

Yeah, I've heard all about bricks. We have a Tri coach where I work, she's amazing. Should be working on bricks this week. I only have about a month and a half to the race. The run scares me the most because I'm a treadmill runner. Need to get used to running outside and actually "moving" my fat ass. :wink:

http://www.youtube.com/watch?feature=player_embedded&v=GJdNRQK1ACQ < Promotional piece for the race...

[Kaneman]

Another vote for mobilityWOD...I'm a big fan and have all my clients doing at least a couple of exercises I learned there.

[racedoll]

Yeah, I've heard all about bricks.

As long as you are aware of them. There are some good videos about how to prepare your body for the run before getting off the bike. Pretty helpful and it works.

[Cutty72]

Anyone here into biking? (pedal type) Just picked up a Trek 4300 cheap and am looking at commuting to work on it (about 16 mile round trip) plus hitting trails at campgrouds.
Guy was trying to talk me into a 7200, but that was too much road bike for me.

[Turbo Ghost]

I'm just getting back into it after a decade or more of being out of it. Imagine my surprise when the cheapest full-suspension bike I could find was $1,200!! I finally found two contenders quite a bit cheaper.
The Forge Sawback 7xx
http://forgebikes.com/mountain-bike-sawback-7xx.php

And the Iron Horse Sinister 6.5
http://www.ironhorsebikes.com/full-suspension/2012-sinister-6-5

I went with the Sinister because one, it was cheaper and it's a 29er and the reviews I read mentioned the frame geometry was on the larger size which works well for me since I'm 6'2".
I ordered it through walmart and paid $479 for the bike and $44 for a 3-year warranty covering normal wear and tear except for brakes and tires and unfortunately I had to pay sales tax which brought it to $579 out the door.

I've only ridden it once for about 10 miles on a paved trail but, so far, I'm pleased with the bike. It will be a while before I'm ready to get back on the dirt!

[Porkchop]

Anyone here into biking? (pedal type) Just picked up a Trek 4300 cheap and am looking at commuting to work on it (about 16 mile round trip) plus hitting trails at campgrouds.
Guy was trying to talk me into a 7200, but that was too much road bike for me.

Boo Trek... :lol: I work for Specialized. Yeah I have a few new rides too.

Specialized Sirrus Limited. Full SL2 carbon frame pulled from the Roubaix with a straight handlebar. SRAM Apex 2x10 groupset. DT Swiss 3.0 wheelset. Light and fast without the full committed road position. Will be using for my first Tri in July...
http://www.cyclowired.jp/sites/default/files/images/2011/07/23/KEI29904.jpg

Specialized Camber Comp 29. No carbon... too rich for my blood. M5 aluminum frame. Rockshox Reba RL fork w/ 110mm of travel. Autosag rear shock. Love the 29er. Big, but compliant. Ready to shred some gnar. And other than the saddle... very comfortable. :lol: (obviously not my picture, none of mine look this good...)
http://twentynineinches.com/wp-content/uploads/2012/07/DSC00971.jpg

Me at Alum Creek P1 on the demo of the Camber...
https://sphotos-a.xx.fbcdn.net/hphotos-ash4/483471_10102856522522885_682116219_n.jpg

[Porkchop]

I'm just getting back into it after a decade or more of being out of it. Imagine my surprise when the cheapest full-suspension bike I could find was $1,200!! I finally found two contenders quite a bit cheaper.

I went with the Sinister because one, it was cheaper and it's a 29er and the reviews I read mentioned the frame geometry was on the larger size which works well for me since I'm 6'2".


Bikes are not cheap anymore. Our cheapest FSR is $1900 msrp. Mine is about $2800 msrp. But lets just say the mark-up on bikes is absurd, I didn't pay anywhere near that. :lol: I mean we have $14,000 road bikes and $8,000 mountain bikes in house.

Welcome back to the fold... and welcome to 29er goodness... :dthumb:

[Turbo Ghost]

My wife was ready to kill me when she found out I spent what I did! I still don't know if I convinced her I got a great deal for what I got.
She is riding my old Huffy Ironman I've had for nearly 20 years (and still works and looks great!) but, now she wants her own. Soooo, I think we'll be getting her a Huffy FSB from walmart. She doesn't need anything fancy. $100 is plenty to spend on her fickle desires. If she decides she wants to really get into it later then we'll pay up but, not now!

BTW, is that an old pic of you? You look much leaner in your avatar. No offense meant, just wondering.

[Porkchop]

My wife was ready to kill me when she found out I spent what I did! I still don't know if I convinced her I got a great deal for what I got.
She is riding my old Huffy Ironman I've had for nearly 20 years (and still works and looks great!) but, now she wants her own. Soooo, I think we'll be getting her a Huffy FSB from walmart. She doesn't need anything fancy. $100 is plenty to spend on her fickle desires. If she decides she wants to really get into it later then we'll pay up but, not now!

BTW, is that an old pic of you? You look much leaner in your avatar. No offense meant, just wondering.

Haha, we get that a lot. Husband comes in the shop looking and want to buy a bike but know the wife will kill them for buying the bike they "really" want.

Unfortunately....... no. That's actually a somewhat current photo, really early this year. It was like the very first Sunday that hit 60's up here. As you can tell by the still dormant trees. My avatar is from 2 summers ago at Indy Moto GP with my buddy Dave on the right. I have not played hockey in a year and a half and it has really caught up with me (along with a really poor diet). In the Indy photo, I probably was floating about 275 being the off season. In the mountain biking picture I was probably a few pounds off of the heaviest I ever was, about 335. I joined the gym in February and really started getting back at it, both cardio and strength training. Between working at a bike shop and deciding to train for that sprint triathlon I've worked my way down a bit. I don't have a scale at home so I couldn't tell you exactly, but my shirts are fitting a lot looser, and I am down a pant size. It really should start accelerating because not only have I upped the training, but I changed my diet into "training mode". But no offense taken at all, I know where I stand. :lol:

[Turbo Ghost]

I'm trying to get myself and the wife back into shape. That's why I went with the bikes. Neither of us are runners. The only running I do is "away"! With the bikes, we can get exercise and save our knees. I've got a bone disease that makes it bad for me to run but, biking isn't so bad. My wife has a patella that won't stay in place when she runs so, biking is good for her too.
I'm at the other end of the spectrum from you. I want to gain back not necessarily the weight but, the muscle I've lost over the last several years. I'm at the same weight I was when I was at my fitness peak but, it's made up of completely different materials! I just want my energy back!

BTW, have you watched episode 6 yet or the bloopers?

[Archren]

I'm trying to get myself and the wife back into shape. That's why I went with the bikes. Neither of us are runners. The only running I do is "away"! With the bikes, we can get exercise and save our knees. I've got a bone disease that makes it bad for me to run but, biking isn't so bad. My wife has a patella that won't stay in place when she runs so, biking is good for her too.
I'm at the other end of the spectrum from you. I want to gain back not necessarily the weight but, the muscle I've lost over the last several years. I'm at the same weight I was when I was at my fitness peak but, it's made up of completely different materials! I just want my energy back!

BTW, have you watched episode 6 yet or the bloopers?

I have (had, really) the same issue with my patella. I will say that weightlifting with the proper form has just about completely fixed that issue. I'll admit I don't do a lot of running though, because I despise it (I also am a subscriber to the "away!" doctrine). I get my cardio during the WODs usually lol

[Turbo Ghost]

I will say that weightlifting with the proper form has just about completely fixed that issue.

Most definitely! When my wife and I first met, I was still pretty heavy into bodybuilding and started training her and it helped greatly. Her patella will slip out of track and keeping the surrounding structures strong helps a lot. Shortly after we met though, I got back into acting and it (and other things) took me away from the gym and I've not gotten back yet.

BTW, Archren, have you watched my series yet???
www.blip.tv/thestranger I play the chief of police.

[Archren]

Most definitely! When my wife and I first met, I was still pretty heavy into bodybuilding and started training her and it helped greatly. Her patella will slip out of track and keeping the surrounding structures strong helps a lot. Shortly after we met though, I got back into acting and it (and other things) took me away from the gym and I've not gotten back yet.

BTW, Archren, have you watched my series yet???
www.blip.tv/thestranger (http://www.blip.tv/thestranger) I play the chief of police.

I was not even aware you were on TV :lol: Admittedly my own fault, I'm usually a lurker. Finding the fitness thread kinda brought me out of my hole. I can't pull it up on my work laptop, so I'll have to check it out when I get home. :)

[Turbo Ghost]

You can also download it from Itunes as a podcast and you can watch it on Roku and Xbox-live or on the main site for the show www.whoisthestranger.net although for some reason episode 6 isn't showing as available on the home site? Each episode is 19 minutes long including end credits except for 6 which has a lot going on and is 22 minutes long.
If you like it, spread the word! If you don't, keep yer dang mouth shut!

So far PorkChop and OSP are the only ones on here who have watched. So as not to further hijack the thread anymore, here is the original thread pertaining to the show.

http://www.twowheelfix.com/showthread.php?t=22241

[Archren]

Right on! I will definitely have to check it out! I'm going home for lunch in a little bit, I'll see about downloading it then. :)

[Porkchop]

I'm trying to get myself and the wife back into shape. That's why I went with the bikes. Neither of us are runners. The only running I do is "away"! With the bikes, we can get exercise and save our knees. I've got a bone disease that makes it bad for me to run but, biking isn't so bad. My wife has a patella that won't stay in place when she runs so, biking is good for her too.
I'm at the other end of the spectrum from you. I want to gain back not necessarily the weight but, the muscle I've lost over the last several years. I'm at the same weight I was when I was at my fitness peak but, it's made up of completely different materials! I just want my energy back!

BTW, have you watched episode 6 yet or the bloopers?

Let me back track a bit though. Yes I have lost a good bit of weight from "fat" since that picture, but my actual measurable weight has not dropped much because I lift hard 4 times a week too. There are definite changes in the right places. I just need to concentrate hard on this triathlon stuff to really start burning down that padding surrounding the good stuff. :lol:

Have not seen 5 or 6 yet... I'll get on it!!! :dthumb:

[Tsunami]

What does WOD stand for Carolina??

[pauldun170]

What does WOD stand for Carolina??

Workout of the day

[Archren]

What does WOD stand for Carolina??

What Paul said. It's a CrossFit thing. :)

[Cutty72]

Boo Trek... :lol: I work for Specialized. Yeah I have a few new rides too.
]

Yeah, it's what we have here in ND. You can MAYBE find a Giant dealer, if you look hard enough.
It will work well for me, probably over what I need, and will use it for, but it's nice. Much better than my $69 Next I was riding.
The wife is now on that one. She was riding an old Tank (yes that's the brand, and it fits, it's HEAVY) that is worn out. The Next is a huge upgrade for her, but she now wants a "fancy" bike since I got one.
Oh well, I guess if it gets her out exercising, it's worth it.

[Turbo Ghost]

I have heard that Giant makes Forge bikes for Target. The price on the top-line Forge is around $550 with full-suspension. Not too bad. I'm pretty happy so far with my Iron Horse. For $479, it's hard to beat!

[Cutty72]

Huh, maybe we'll stop in there too. Granted, that's more than I paid for my Trek... :lol:

[Porkchop]

I have heard that Giant makes Forge bikes for Target. The price on the top-line Forge is around $550 with full-suspension. Not too bad. I'm pretty happy so far with my Iron Horse. For $479, it's hard to beat!

From inside the industry, Giant is the leading frame manufacturer in the world. (Read: quantity, not quite quality) They produce frames for Fuji and a zillion other brands, including Wall-mart specials. They have the manufacturing process down like Honda.

[Tsunami]

Turbo Ghost, are you the younger or older guy in the show?

[Turbo Ghost]

Turbo Ghost, are you the younger or older guy in the show?

I'm the older. I'm Chief Tilson.

From inside the industry, Giant is the leading frame manufacturer in the world. (Read: quantity, not quite quality) They produce frames for Fuji and a zillion other brands, including Wall-mart specials. They have the manufacturing process down like Honda.

Any idea if they make the Iron Horse frames?

[Tsunami]

I'm the older. I'm Chief Tilson.





I thought so, but wanted to double check. You are the best actor in the show :)

[Turbo Ghost]

I thought so, but wanted to double check. You are the best actor in the show :)

Thank you very much! I have the most experience relative to the rest of the cast but, the growth of everyone is amazing in the short time we've been filming. Episodes 7 & 8 which come out tonight and tomorrow are the episodes I directed. I can't wait to see how they turned out!

[azoomm]

I'm drinking the crossfit koolaide. My body is SO mad at me in a kind of great way.

[Method]

I'm drinking the crossfit koolaide. My body is SO mad at me in a kind of great way.
I've been interested in crossfit lately. I decided I was bored so I signed up for the Pdx Triathlon in sept and have been training for that, but would like to work some CF into the training plan as well.

Training for the triathlon has been a LOT of fun - it's certainly a nice change to my usual gym time routine. The brick workouts are rough!

[Archren]

I'm drinking the crossfit koolaide. My body is SO mad at me in a kind of great way.

:rockwoot:

[No Worries]

Dr. Starrett is my freaking hero. His Mobility WODs have been a life saver for me, to the point where I pre-ordered his book when I heard it was coming out. The man is a wealth of information, and following his advice has helped me improve in a variety of CrossFit movements, including fixing some minor tweaks I developed, not to mention it forced me to pay a lot more attention to my posture throughout the day.

I got Starrett's book "Becoming a Supple Leopard" from the library. I'm only half way through, but it is amazing. It's extremely comprehensive. He shows all the correct ways to do my favorite exercises like the squat, deadlift, and clean and press. He shows all the faults (how not to do the exercises) and has many tests. I failed several of them. I can't wait to read more.

[Archren]

I've been interested in crossfit lately. I decided I was bored so I signed up for the Pdx Triathlon in sept and have been training for that, but would like to work some CF into the training plan as well.

Training for the triathlon has been a LOT of fun - it's certainly a nice change to my usual gym time routine. The brick workouts are rough!

If you're training for a tri, I'd say CF as a supplement is fine (since it will build your strength and work on the anaerobic metabolic pathway), but definitely continue training for the tri events primarily. If there's one thing I've learned about CF it's definitely more of a generalist fitness regime rather than a specialist one. Which is fine for me, being in the military, but for someone training for a particular competition it's not ideal as a primary workout. Edit: Unless you're training for the CrossFit Games. :D

I got Starrett's book "Becoming a Supple Leopard" from the library. I'm only half way through, but it is amazing. It's extremely comprehensive. He shows all the correct ways to do my favorite exercises like the squat, deadlift, and clean and press. He shows all the faults (how not to do the exercises) and has many tests. I failed several of them. I can't wait to read more.

I still need to finish reading the book :lol: My coach just went to KStar's mobility course this past weekend. Today was my first day back to working out since last week, and I noticed he was watching everyone's form like a hawk and giving very specific suggestions for correcting their form on things like deadlifts and whatnot. I noticed he never called me out - not sure if that's because I watch KStar videos religiously and have my deadlift down pat, or if he just wasn't paying attention to me at that particular moment. :lol:

[the chi]

What are the benefits of the crossfit stuff (other than the obvious fitness)? I see people doing it and think OMG, theres no way.

It's been a long time since I visited, but I've done 2 half marathons, and 1 Iron Warrior Dash (15 miles) and am currently training for another half in Dec and my first full marathon in January at Disney. I can't say I love running, but I definitely like the results. I've trimmed down alot, my thighs no longer start fires and I just started about a month ago lifting weights and doing some strength training to avoid turning into one of those scary runner looking people. Not that I think that'll be a problem, since I eat way too much to lose that much weight. :lol:

I'm also on Day 3 of my Green Smoothie Detox, surprisingly haven't murdered anyone for bread or cookies, altho my hubby told me today he has been terrified to touch my fruit as he figured the 1 piece he ate would be the vital ingredient I would need and he'd end up dead...(I haven't even been crotchety!) I am not seeing the miraculous results other folks have reported, perhaps because I had already cleaned up my diet some or because my body was in such horrible shape. Who knows?

Looking at incorporating some Raw Diet into the household, and going all organic, no processed crap. Anyone else do this? Got any recommendations for cookbooks or books on the subject?

[Porkchop]

First Tri scheduled for September 1. Down to crunch time...

Looking at incorporating some Raw Diet into the household, and going all organic, no processed crap. Anyone else do this? Got any recommendations for cookbooks or books on the subject?

Raw diet would be great. It's hard to resist temptation though.

[Archren]

What are the benefits of the crossfit stuff (other than the obvious fitness)? I see people doing it and think OMG, theres no way.

...

Looking at incorporating some Raw Diet into the household, and going all organic, no processed crap. Anyone else do this? Got any recommendations for cookbooks or books on the subject?

General fitness, or as the official definition describes it: "The aim of CrossFit is to forge a broad, general and inclusive fitness. We have sought to build a program that will best prepare trainees for any physical contingency — not only for the unknown, but for the unknowable." You train in a wide variety of physical exercises that support functional human movement (everything from olympic lifting to gymnastics to cardio and so on).

It also eschews routine, so while you practice these various movements to learn proper form, you won't see the same workout twice in the course of a month (or three, in some cases), unless it's what we call a "benchmark" WOD, where you do the same workout as you have done previously in order to have an idea of your progress (for example: CrossFit Total is a WOD in which you do your 1 rep max of back squat, strict press, and dead lift.. your total score is the sum of the weight).

It's you against yourself - yes, it's a community, and everyone works out together, but where you are in your fitness is not where I am or where the coach is or the other guy there... but everyone is still putting in the same amount of intensity into the workout, according to their individual level of ability. For instance, there is a lady in my class who is very large. Her ability with pushups means she has to do them against a box, rather than on the ground.. but for her that is her max effort. Conversely, she can deadlift almost 200lbs, and I'm still down in the 155lb range.

As for diet.. I haven't attempted raw diet. I went to the Paleo diet in April (also pushes to avoid processed/refined foods), and have felt a major difference not just in my capacity for exercise, but in general quality of life overall. I sleep better (when I get to sleep at decent hour.. I go to night classes, so getting to bed at 9pm isn't always feasible lol), I don't have the food coma crash after lunch anymore, and I've gotten leaner (lost bodyfat). Not as dramatic of a change as my SO who has lost 6 inches on his waist, lol, but I have dropped inches in my waist... can't say the same for my thighs/butt though, but I attribute that from building a ton of muscle in those areas from all dem squats! :lol:

[OneSickPsycho]

General fitness, or as the official definition describes it: "The aim of CrossFit is to forge a broad, general and inclusive fitness. We have sought to build a program that will best prepare trainees for any physical contingency — not only for the unknown, but for the unknowable." You train in a wide variety of physical exercises that support functional human movement (everything from olympic lifting to gymnastics to cardio and so on).

It also eschews routine, so while you practice these various movements to learn proper form, you won't see the same workout twice in the course of a month (or three, in some cases), unless it's what we call a "benchmark" WOD, where you do the same workout as you have done previously in order to have an idea of your progress (for example: CrossFit Total is a WOD in which you do your 1 rep max of back squat, strict press, and dead lift.. your total score is the sum of the weight).

It's you against yourself - yes, it's a community, and everyone works out together, but where you are in your fitness is not where I am or where the coach is or the other guy there... but everyone is still putting in the same amount of intensity into the workout, according to their individual level of ability. For instance, there is a lady in my class who is very large. Her ability with pushups means she has to do them against a box, rather than on the ground.. but for her that is her max effort. Conversely, she can deadlift almost 200lbs, and I'm still down in the 155lb range.

As for diet.. I haven't attempted raw diet. I went to the Paleo diet in April (also pushes to avoid processed/refined foods), and have felt a major difference not just in my capacity for exercise, but in general quality of life overall. I sleep better (when I get to sleep at decent hour.. I go to night classes, so getting to bed at 9pm isn't always feasible lol), I don't have the food coma crash after lunch anymore, and I've gotten leaner (lost bodyfat). Not as dramatic of a change as my SO who has lost 6 inches on his waist, lol, but I have dropped inches in my waist... can't say the same for my thighs/butt though, but I attribute that from building a ton of muscle in those areas from all dem squats! :lol:

Raise your hand if you want a reasonably fit chick to drop inches in her thighs/butt...

http://mnslis.files.wordpress.com/2011/11/bored-students-21.jpg

Now... show of hands for those who want to see exactly what Archren is talking about...

http://www.thehulltruth.com/attachments/boating-forum/119505d1277070318-raise-your-hand-if-you-hand-raise.jpg

[Archren]

:lmao: I'm not complaining, but I figured I should mention it since it is a common occurence when you actually work out your legs/butt! The unfortunate side of it is that (with the exception of my Lulu Lemon workout clothes) stuff doesn't fit right anymore (butt/thighs fit, waist on the pants is way too loose... even with a belt, if I bend over, risk showing the world some crack!). Someone needs to make a line of jeans for women who lift! :D

[azoomm]

This is, by far, the best workout if ever be part of. It's all about core and proper movement. Push-ups are not my friends, but I'm getting there. The support in the community might be the best part.

[the chi]

Hmm, I may have to try Crossfit after my marathon...we'll see. I've noticed as I've gotten older I am able to more easily put on muscle, and while toned is great, I dont care for the muscles popping out look, any issues with that?

[Archren]

I've been at it for 6 months and not gotten bulky, but you will get more definition in things like your quads, glutes, lats, and traps because we use them frequently.

[the chi]

Cool, thanks for the info!

[Tsunami]

Rae Rae, I do mostly raw, would love to go 100% but I still liked some cooked stuff (pasta, beans) and sometimes its just for convenience to go grab something on the go. But I eat tons of salad, raw veggies and when i am not lazy, smoothies.

My diet is always a work in progress and I have to be mindful of what I eat to make sure I am getting enough of what I need since I don't have the safety net of eating meat. I feel great when I am eating mostly raw vs less raw and need less sleep (2 hours less than usual) and less recovery time in general.

I don't look as lean and toned as I did 10 years ago when I was working out all the time and had a faster metabolism but I think I am doing OK for being 33 and 108lbs without counting calories and working out a ton :)

Eating raw is not just about fruit and veggies, there are raw nuts, raw nut milks, raw bee pollen, raw unfiltered honey just to name a few. This is a good starter book-
http://www.amazon.com/Food-Made-People-Revised-Edition/dp/1570672733

As far as organic goes, I try to abide by the clean 10 and dirty dozen. Also when I do eat eggs and drink bovine milk, its organic.

[CasterTroy]

I don't look as lean and toned as I did 10 years ago when I was working out all the time and had a faster metabolism but I think I am doing OK for being 33 and 108lbs without counting calories and working out a ton :)



What a HUGE difference 10 years makes huh?!?! Cause see...10 years ago on SBN/CF I woulda SO said :nopicsbs: but now I'm married to my best friend and the hottest woman on the planet and all I got's is :rockwoot: wicha bad self :lol: while snakin' on some bacon and celery

[OneSickPsycho]

What a HUGE difference 10 years makes huh?!?! Cause see...10 years ago on SBN/CF I woulda SO said :nopicsbs: but now I'm married to my best friend and the hottest woman on the planet and all I got's is :rockwoot: wicha bad self :lol: while snakin' on some bacon and celery

Just cause you're on a diet, doesn't mean you can't look at the menu...

I'm married to my best friend and the most beautiful woman in the world... but...

:nopicsbs:

[Porkchop]

Just cause you're on a diet, doesn't mean you can't look at the menu...

I'm married to my best friend and the most beautiful woman in the world... but...

:nopicsbs:

I'm single so..... :nopicsbs:

:lol:

[the chi]

Thanks Tsunami! I know there's no way I can give up my meats and pasta yet, maybe one day, but I figure if I make sure it's organic and clean thats better than nothing! I'm with ya on the older thing...thus why I am trying to clean up my act. I'm in better shape now than I was 10 years ago, but I don't want to look like one of those scary old ladies with all the bones sticking out, so I'm trying to balance my running with other stuff. :lol:

[Tsunami]

What a HUGE difference 10 years makes huh?!?! Cause see...10 years ago on SBN/CF I woulda SO said :nopicsbs: but now I'm married to my best friend and the hottest woman on the planet and all I got's is :rockwoot: wicha bad self :lol: while snakin' on some bacon and celery


You know Troy, I don't think you ever leg humped me back in those days either LOL

And Bacon is bad! Its the gateway meat!

[Tsunami]

Thanks Tsunami! I know there's no way I can give up my meats and pasta yet, maybe one day, but I figure if I make sure it's organic and clean thats better than nothing! I'm with ya on the older thing...thus why I am trying to clean up my act. I'm in better shape now than I was 10 years ago, but I don't want to look like one of those scary old ladies with all the bones sticking out, so I'm trying to balance my running with other stuff. :lol:

Organic and clean is a great start! And cutting down or out processed foods.

I just bought myself a bicycle today and some swim stuff (learning how to swim). Maybe there is a super short triathalon in my future. We should pick a destination race and do it together!

And I am sure when I am old, I am going to be an scary old lady with the bones jutting out:lol

[the chi]

Organic and clean is a great start! And cutting down or out processed foods.

I just bought myself a bicycle today and some swim stuff (learning how to swim). Maybe there is a super short triathalon in my future. We should pick a destination race and do it together!

And I am sure when I am old, I am going to be an scary old lady with the bones jutting out:lol

Puhlease, you'll be that adorable lile grandma with the pinchable cheeks, while I'm the old hag hitting children with my cane!

And definitely, I'd love to meet up and do an event with you! Are you still running at all? I havent seriously considered a tri, but some friends have been trying to lean me in that direction. I can swim, but probably not efficiently, and I have a crappy bike, but nothing race worthy.

[Porkchop]

Puhlease, you'll be that adorable lile grandma with the pinchable cheeks, while I'm the old hag hitting children with my cane!

And definitely, I'd love to meet up and do an event with you! Are you still running at all? I havent seriously considered a tri, but some friends have been trying to lean me in that direction. I can swim, but probably not efficiently, and I have a crappy bike, but nothing race worthy.

Short distance triathlons are nothing to be afraid of. And you don't need some fancy $10,000 carbon tri bike to do it, just something that is in good shape and won't break on you. Just practice your open water swim, much different than the pool at your gym. Then do brick training. Your legs will react differently coming off of a bike and starting to run, than when you just go out to run. Different muscles will be activated and blood will be in the wrong place. The bricks get your body used to that transition/feeling. All of you fit skinny girls should have no problem with a sprint distance triathlon.... :wink:

[Tsunami]

Whats brick training?

I can probably do a sprint distance but will really have to train for it. I haven't ran in a while just because its really hard mentally for me to run on the treadmill and its been too hot to run outside. I bought a entry level hybrid bike for $200 at sams club so I'll probably have to push a little harder than someone with a $3k bike. As for the swimming, I will really have to work on that!

Nearby, there there was a biathalon and it was lap swim at the pool and running probably a 5k so that would be double for me rather than open swim in the near future. I am sure i will be way more motivated to train if I had an event to train for. So Rae, pick a city/state and we can do one there!

[jtemple]

I googled it. Bike, followed by a run. B(ike) R(un) ICK(because it sucks). :)

[Porkchop]

I googled it. Bike, followed by a run. B(ike) R(un) ICK(because it sucks). :)

Yeah... that's an accurate description... :lol:

[Archren]

I googled it. Bike, followed by a run. B(ike) R(un) ICK(because it sucks). :)

Kinda like box jumps after wall balls. I made one attempt this morning, and almost face-planted on the other side of the (20") box. Haha, step-ups it is...

[Turbo Ghost]

I just bought myself a bicycle today and some swim stuff (learning how to swim).

No offense intended but, it just struck me as funny that one named "Tsunami" is learning how to swim!

Carry on! :D

[tallywacker]

http://i.imgur.com/MaqKeCk.jpg

[Tsunami]

No offense intended but, it just struck me as funny that one named "Tsunami" is learning how to swim!

Carry on! :D

And I'm a Pisces:lol

I learned a long time ago when I was a kid (like 8 years old), but never had a real place to practice growing up in the city. I love the water though and I love playing in the water so I'm not afraid of it. Its just I have really bad technique so if I don't have a life jacket or if I can't stand up and have my face above water, I would drown.

So I'm starting from scratch again and relearning how to do everything properly, Learning from a friend who was the aquatics director at the YMCA. So its kickboard, then pull buoy and arms and legs together and then focusing on breathing in lesson 1. Went to gym today and practiced and it went pretty well, Still have to work on breathing though but not bad for practice 1 after lesson 1. :)

[Tsunami]

http://i.imgur.com/MaqKeCk.jpg

Umm I can't even tell what I am looking at here... is that a saggy ass or 2 penis heads??

[OneSickPsycho]

Umm I can't even tell what I am looking at here... is that a saggy ass or 2 penis heads??

Miley Cyrus' terrible ass from the VMA's

[Porkchop]

I bought a entry level hybrid bike for $200 at sams club so I'll probably have to push a little harder than someone with a $3k bike.

This may be a hell of an understatement. The difference between a $200 sams club bike and a $3000 carbon road/tri bike is OBSCENE. And I'm not talking price. Trust the person who sells them for a living. :wink: The problem with cheap bikes isn't quite weight or effort to use, it's quality. Cheap parts made of cheap materials. Keep it lubricated and clean religiously. It may serve it's purpose in the meantime, but save up your pennies. If you start to get serious, you will outgrow it very fast. :dthumb:

[Tsunami]

Miley Cyrus' terrible ass from the VMA's

oh EWWWWWW wtf, she needs to do some squats and lunges

[jtemple]

This may be a hell of an understatement. The difference between a $200 sams club bike and a $3000 carbon road/tri bike is OBSCENE. And I'm not talking price. Trust the person who sells them for a living. :wink: The problem with cheap bikes isn't quite weight or effort to use, it's quality. Cheap parts made of cheap materials. Keep it lubricated and clean religiously. It may serve it's purpose in the meantime, but save up your pennies. If you start to get serious, you will outgrow it very fast. :dthumb:

Yup!

[OneSickPsycho]

oh EWWWWWW wtf, she needs to do some squats and lunges

Millions

[Method]

Anybody here using Strava to track their workouts/activities?

[Method]

Organic and clean is a great start! And cutting down or out processed foods.

I just bought myself a bicycle today and some swim stuff (learning how to swim). Maybe there is a super short triathalon in my future. We should pick a destination race and do it together!

And I am sure when I am old, I am going to be an scary old lady with the bones jutting out:lol

Let me know if you sign up for the Tri - I'd be happy to share what I've learned this summer.

[Triple]

I've been doing a regular mix of P90X, cardio on an elliptical (knees are too shot to run every other day), and hitting the weights in the gym.

I'm not nearly as strong or fast as I was 10-15 years ago-- only getting older, so I don't expect I'll ever be that athletic again-- but I think I actually look better now than I did then. Less muscle mass, but more definition.

[Tsunami]

Who is flying out to Vegas to do the Rock and Roll Marathon?? November 17!

I just registered for the half of the half!

[Flexin]

For some reason this thread reminds me of something I found in my garage yesterday while doing some cleaning. I found my 2008 CF calender.

James

[Porkchop]

So I ran my first tri Sunday, it was the Buckeye Challenge at Buck Creek State Park in Springfield. I was up sharp at 4:15am Saturday morning to eat some breakfast and get out the door by 5. I was at the park by 10 till 6, and holy crap was it dark. I didn't know whether I was walking into grass or the lake. :lol: Got my packet, race numbers, and timing anklet. Got my bike and gear all set up in the transition area. Went through morning ceremonies and it was almost time to race. Women's Mini were in the water first, and then it was the Men's Mini. I decided to do Mini over Sprint distance so I could worry about getting through the day and transitions, but I'm glad I did.

http://i6.photobucket.com/albums/y226/BRbaseball52/IMG_20130901_072051_979_zps1385d7c0.jpg

The water portion was 250 yards in the water. Not too long at all. Unfortunately I started to swim above my pace trying to keep up with the guy in front of me, and my breathing got all out of whack. I had to really calm myself down and get back to pace. Made the distance and ran out in front of 150-some sprint distance athletes all yelling and cheering us on. It was a weird experience. The worst was getting out of the water all soaked and out of breath, and having to run barefoot up this freaking hill to get to the transition area. The picture does the hill no justice, it was steep as hell.

http://i6.photobucket.com/albums/y226/BRbaseball52/IMG_20130901_092750_406_zps58381c02.jpg

The bike should have been relatively cake at 8 miles, seeing as I work in a bike shop. Unfortunately I was out of the water in between packs and had no one to tow with. I had passed quite a few people that were slower than me and all of the sudden I was climbing a hill and I wasn't going anywhere. I looked down to make sure I wasn't big ring and I noticed my rear tire was squishy. Oh no... not a flat on race day. :panic: I jumped off and the tire seemed to be holding air, maybe 95psi. Tire normally runs at 105-115. I was just praying it wasn't a slow leak and going to get a pinch flat. I made the turn around and just put my head down and went for it. Thank god it held... (I forgot my pump at home and borrowed my Mom's to take to the race. Later I found out that her pump reads about 8-10psi low. So that accounted for my tire being in the 90's, and I actually wasn't getting a flat.)

I made it back, the run was only 2 miles. The first half out ran almost downhill the entire way except the last 1/8 of a mile. Made the turn and got a drink and it happened... cement legs. The whole front half of my thigh felt so heavy from biking. It was so painful and hard to run, especially the last 3/4 of a mile was all uphill to the finish straight. I walked a bit and just sprinted the last 1/4 mile to the finish line.

http://i6.photobucket.com/albums/y226/BRbaseball52/IMG_20130901_102136_576_zps51c34ce6.jpg

I crossed the line and heard my name being called over the PA. A girl put my medal over my head as another took off my timer. I had been passed by a few Elite level athletes in longer races on the run, and a few were yelling as I came down the finish line. One walked over to me and shook my hand, and said to me "Congratulations, you are now a Triathlete... no one can ever take that away from you". In the culmination of everything I almost walked away from him bawling. That statement from someone so fit could have meant more to me than any medal. I walked into the hospitality tent for the racers to compose myself and get a drink, and went back out to collapse on the hill and cheer some more finishers on. A bit later I heard that the results for Mini and Sprint finishers had been finalized and racers should visit the timing table. I walked back in and got to the table with the computer screens. A lady asked my number and she handed me this...

http://i6.photobucket.com/albums/y226/BRbaseball52/IMG_20130901_100346_782_zps9011ccb7.jpg

I had finished 2nd in my category!!! :rockwoot: I ran Clydesdale which is the heavyweight segment. Of course my time at 1:25:22 was farther down the men's Mini leaderboard, but in my segment I had podium-ed. I couldn't believe it. Icing on the cake baby......

http://i6.photobucket.com/albums/y226/BRbaseball52/IMG_20130901_092425_347_zpsdcd01f5d.jpg

I'm hooked. The first thing I did after getting home and soaking in the hot tub was look when the next race is. I'm not going to lie, every second of the race sucked. Racing is painful. Those of you who have raced before know what I'm talking about. But it just makes me want to train more so I lose weight and it's easier. Inevitably this is getting me to my goal of losing weight. I hate dieting and going to the gym, but by inserting competition, I have tricked myself into wanting to train. Odd psychology... :lol:

[No Worries]

Well done, Porkchop.

[Archren]

Porkchop, that is AWESOME! :rockwoot: Congrats on the podium placement, that's bad ass!

[pauldun170]

:rockwoot:

[jtemple]

Kick ass. I have even raced downhill MTB. It's down the side of a mountain, but hell if I wasn't completely gassed at the end of my run. I couldn't even talk.

[Porkchop]

Thanks guys!!! :dthumb:

[the chi]

Congrats Porkchop, that is frigging FANTASTIC! Go you!!

[azoomm]

Awesome!!

[Turbo Ghost]

Most excellent congratulations to you Sir! An incredible accomplishment!

[OneSickPsycho]

Probably talked about this before, but who here does yoga?

I did my 4th Bikram class yesterday... then drove to jiu jitsu and did two classes... and today I am FUCKED. lol

For those who don't know, Bikram yoga is 26 postures in a 100º+ room and goes for 90 minutes. Each posture is performed twice and it's fucking brutal. However, it's the only exercise I've ever done in my life in which I felt AMAZING immediately after. Like... going from wanting to die to gobs of energy within 10-15 minutes.

The big downside is cost... I'm going to see if I can work something out with them or another yoga joint to see if I can find one who would do some sort of cross-memberships with my gym to get a better deal. The other downside is hippies. Motherfucking yoga hippies. I mean, everyone's super nice and ridiculously positive, but I feel like if I keep going someone's going to try to get me to start a drum circle or something... Oh and old dudes in speedo shorts... Hippies and creepy old guys constantly adjusting their balls in spandex... I can say this... if I was a single middle-aged guy trying to get laid, I'd get a yin-yang tattoo, put on a tye-dyed headband, join yoga, and smash hippy milf pussy all day long. I might even rock the spandex if that would help.

Yesterday was a mistake... definitely not going to train directly following that shit ever again... at least not two classes and 25 minutes of grappling... I feel like I've been run over by a truck... and not in the conventional sore muscle way... I'm good there... It's more like, I'm getting the flu... which, I guess, maybe I am.

Anywho, I can't recommend this shit enough. I did it a couple of times a few months ago and now twice this week... it's really pretty amazing how you feel afterwards and despite the stress, my old injuries actually feel better...