Diet and Workout Routines

Funny Man Rocco said:

Anybody lose some motivation after hitting a PR? I finally pulled 405 on Firday. It went up really well and was all around fucking awesome. Nothing could touch me last weekend I was so happy lol.

Then Monday came and I had one of the worst Squat / Deadlift session i've ever had. No motivation + a lack of sleep probably didn't help but damn was it tough, mentally and physically.

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Completely. Ran the marathon a couple weeks back and haven't done a lot since. Just lot motivation to work out. But I heard that is normal after that. Your body is just beat.

Finally got up and did an Insanity workout before work and I used to do them without much trouble (they were hard, but not "insanely" hard), and I was Captain of the SS Strugglebus for sure today.

I am gonna do it for a couple days and I am running a short 5K for the "Race for the Cure" in Columbus on Saturday, so I should be back in the swing of things by next week.

Funny Man Rocco said:

Anybody lose some motivation after hitting a PR? I finally pulled 405 on Firday. It went up really well and was all around fucking awesome. Nothing could touch me last weekend I was so happy lol.

Then Monday came and I had one of the worst Squat / Deadlift session i've ever had. No motivation + a lack of sleep probably didn't help but damn was it tough, mentally and physically.

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congrats on the PR man! yeah a true max effort lift can totally wipe your CNS lol. take some time off, eat some food, get some sleep and youll be back in the mood in no time! In the mean time, you can tell people you can pick four-hundred-and-five pounds up off the ground

Could use some help here getting back on the wagon.

I would like to create a hybrid program & diet that will allow me to add/or at least retain strength, while losing weight (primarily with running). I would start rock bottom running. Ive always been more of a sprinter, but would like to train my body for distance. Also could use a core workout as well

Stats
5'10"
215
Former linebacker in HS & college, so the weight is still pretty solid.
26

Any help would be greatly appreciated.

Unless you plan on running marathons/races there is really no point to put your legs through strenuous long distance runs. I would do either walks/very light jogs to sprints. WOuldn't take you long and will get just as much/even more out of it.

I would do full bodies if I were you, 3x a week. Do the running the other 3. Take off a day to do whatever the shit you want.

I am doing Insanity in the mornings and doing full bodies 3x/week. Working quite well.

I eat pretty much whatever the hell I want on the weekends. During the week I stick to salads with some sort of protein. Chicken. Tuna. Other types of seafood. Sweet Potatoes. Veggies, both frozen and fresh. Eggs. Tons of water. 1% milk/chocolate milk. Fruit. lean deli meat. Beer. Beer. Beer.

I am short on time, have to head out of work here in a couple minutes, but I am sure Aux will com eup with something.

SixPACK said:

Unless you plan on running marathons/races there is really no point to put your legs through strenuous long distance runs. I would do either walks/very light jogs to sprints. WOuldn't take you long and will get just as much/even more out of it.

I would do full bodies if I were you, 3x a week. Do the running the other 3. Take off a day to do whatever the shit you want.

I am doing Insanity in the mornings and doing full bodies 3x/week. Working quite well.

I eat pretty much whatever the hell I want on the weekends. During the week I stick to salads with some sort of protein. Chicken. Tuna. Other types of seafood. Sweet Potatoes. Veggies, both frozen and fresh. Eggs. Tons of water. 1% milk/chocolate milk. Fruit. lean deli meat. Beer. Beer. Beer.

I am short on time, have to head out of work here in a couple minutes, but I am sure Aux will com eup with something.

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How long is your full body? Also how many lifts are you dedicating to ea body part?

bigfoot5415 said:

How long is your full body? Also how many lifts are you dedicating to ea body part?

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what sixpack said is spot on. low intensity cardio (walking) burns fat but not the glycogen you need to lift weights.

Full body splits are the shit, you stimulate each muscle group 3 times a week in a way that it can recover from easily = quick gainz. 45mins-1.5hrs is the time frame id look into for lifting full body. the upper time limit is really there for having long rest periods (~3mins) between sets.

in my humble opinion, with the full body splits, im assuming youd wanna do a body building routine... just hit a leg lift (squats at least once a week), chest, back, shoulder. add in some bis and tris on friday for fun. You don't need to do ab work if you do compound lifts (squats, deads, OHPs will get your abs thick in a hurry). if you wanna keep it simple, aim for 8-12 reps, if you do more, then add weight, if you do less, take weight off. A simple workout is the best workout IMO.

you prolly know all this stuff given your college football history, but ya never know.


use this to find your TDEE, and play with the different weight loss schemes to see what you prefer..i wouldnt go below 20% TDEE in my experience, it may work in the short term but it WILL catch up to you. http://www.1percentedge.com/ifcalc/

Also, i did a ~2 year transformation pic for facebook..might as well post it here. Hopefully I can motivate someone else, and maybe get some more myself

@AuxiliaryPie Congrats on the gainz!

I did legs today, as I feel it's appropriate to do when I have the next two days off. Unfortunately I only had about 40mins to workout. I always feel that 1.5 hours is the perfect time frame.

I actually tried the Stair Master for the first time, last week. That is one hell of a machine. I don't think I can do anything more than 12mins at this point.

I weighed myself last week, I'm 130lbs, which is ideal. I'm working on my back right now. I've lessened my weights and upped my reps.

Nicky said:

@AuxiliaryPie Congrats on the gainz!

I did legs today, as I feel it's appropriate to do when I have the next two days off. Unfortunately I only had about 40mins to workout. I always feel that 1.5 hours is the perfect time frame.

I actually tried the Stair Master for the first time, last week. That is one hell of a machine. I don't think I can do anything more than 12mins at this point.

I weighed myself last week, I'm 130lbs, which is ideal. I'm working on my back right now. I've lessened my weights and upped my reps.

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thanks!
the stair master is killer. i havent done it in years..for good reason haha

Nice transformation

Only complaint, why are you drinking (and mixing) two fruity, sorority drinks and on the beach when it looks like there might be Hurricane Katrina rolling in.

SixPACK said:

Nice transformation

Only complaint, why are you drinking (and mixing) two fruity, sorority drinks and on the beach when it looks like there might be Hurricane Katrina rolling in.

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*checks last post date*

y'all some no-talkin-bout-the-gym muh fuckas, ya know that?

first day back at it. started back to my Week 4 routine, left off after finishing Week 5. Couldnt get all 5 reps of DL (got 3) and only got 3 working sets of OHP. Biggest problem i think was 1. just being out of the loop so long and 2. not a whole lot of good eating or sleeping the past 2 weeks...it feels great to be back at it though.

Havent been training too seriously the past week and a half. Went to vegas for 4 days last weekend and am now going to Windsor for three this week so my training has been sporadic to say the least.

Apparently there is going to be a powerlifting meet at Old School Iron on August 8th. I cant find anything on it but a friend at the gym told me about it and I'm thinking about doing it. Anybody here lift there? It looks like a lifters paradise.

I'm currently studying for the Bar, actually perfect time to totally jump back in. Injured myself this year through me off. I'm doing push pull split and running at least a
Mile every day with weekends off. Probably will add yoga in the weekends.

Basically I'm eating very clean and not drinking for two months with nothing to do but study and lift. Should be interesting to see how much progress I can make.


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Real Deal said:

Does anybody else drink Apple Cider Vinegar? 2 tbsp a day

Supposed to be extremely healthy for the body and lose a little bit of pounds if you're consistent with it. I was just wondering how some of you intake it.

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Super late response, I put it in a shot glass and down it ha.


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