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Diet and Workout Routines

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plus youre never, ever losing 20 lbs of fat in three weeks. sorry guys
 
AuxiliaryPie said:
Thanks @David. and @Funny Man Rocco ...spittin' facts.

And if you DID manage to loss 20lbs in 3 weeks...it 1. Isn't sustainable and 2. Isn't healthy..at all.
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its fine, i dont think necessarily unhealthy.. definitely unsustainable.

7 lbs water weight, another 7 or so out of the digestive system.. 6 lbs fat..

but realistically, 2.2 lbs a week is what youre gonna be able to accomplish. anything more is muscle.
 
AuxiliaryPie said:
fuck all that carb shit, just be in a caloric deficit with a good amount of protein and youll be fine.
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This is your answer right here. Someone alluded to "over complicating" weight loss and i could not agree more.

Supplement companies, along with really aggressive marketing has ruined the fitness industry. Being 33, for me personally, i hold strong to a few methods if i am looking to shed a little weight. I usually gain a few lbs, due to laziness during the winter months!

These are my opinions/philosophies on health:

1. Supplements (for me) are pretty much worthless, minus BCAAs and maybe multi-vitamins. There is NO magic pill or powder that will help you gain or lose weight. I look to acquire my nutrition needs through whole foods.

2. There is no such thing as bad or good food. There is only too much consumption of various food types. Anything and everything in moderation is fine.

3. The human body needs fat, carbs, proteins and micronutrients. These various things regulate the body for things such as energy, hormones and recovery/avoidance of illness. Singling one out as bad or good is unhealthy.

4. The only way to lose weight is to be at a calories deficit. Plain and simple, it is 100% a numbers game. Calories in vs. calories out.

5. "Bro-science" is bad.

6. I ittermitten fast at 16/8 ratio. I typically consume all my calories, including protein in 1-2 big meals. Pre, post and intra workout nutrition is bro-science and has ABSOLUTELY no scientific evidence. The body can and will digest food at any size, it may just take longer. The body does not store or secrete (shit out) excess consumption of food in one sitting.

7. "Sugar turns to fat if you do not use it for exercise". This is bullshit. Once again, consuming more calories than your body burns is what makes you gain weight.

8. Your body feasts on protein if you workout in a fasted state. Your body will consume muscle for energy if you do not consume protein after working out. This is bullshit and bullshit.

9. You need 1-2 grams of protein per pound of body weight to gain muscle. This is bullshit. The max necesssary to gain muscle mass is .7-.8 per pound.



End rant.
 
So I broke my hand ( makes bar studying awesome) so I have been confined to running. Anyone have any really good core routines I can do at home sans hand?


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WellYouNeednt said:
This is your answer right here. Someone alluded to "over complicating" weight loss and i could not agree more.

Supplement companies, along with really aggressive marketing has ruined the fitness industry. Being 33, for me personally, i hold strong to a few methods if i am looking to shed a little weight. I usually gain a few lbs, due to laziness during the winter months!

These are my opinions/philosophies on health:

1. Supplements (for me) are pretty much worthless, minus BCAAs and maybe multi-vitamins. There is NO magic pill or powder that will help you gain or lose weight. I look to acquire my nutrition needs through whole foods.

2. There is no such thing as bad or good food. There is only too much consumption of various food types. Anything and everything in moderation is fine.

3. The human body needs fat, carbs, proteins and micronutrients. These various things regulate the body for things such as energy, hormones and recovery/avoidance of illness. Singling one out as bad or good is unhealthy.

4. The only way to lose weight is to be at a calories deficit. Plain and simple, it is 100% a numbers game. Calories in vs. calories out.

5. "Bro-science" is bad.

6. I ittermitten fast at 16/8 ratio. I typically consume all my calories, including protein in 1-2 big meals. Pre, post and intra workout nutrition is bro-science and has ABSOLUTELY no scientific evidence. The body can and will digest food at any size, it may just take longer. The body does not store or secrete (shit out) excess consumption of food in one sitting.

7. "Sugar turns to fat if you do not use it for exercise". This is bullshit. Once again, consuming more calories than your body burns is what makes you gain weight.

8. Your body feasts on protein if you workout in a fasted state. Your body will consume muscle for energy if you do not consume protein after working out. This is bullshit and bullshit.

9. You need 1-2 grams of protein per pound of body weight to gain muscle. This is bullshit. The max necesssary to gain muscle mass is .7-.8 per pound.



End rant.
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I agree except for the carb comment. Low carb, is certainly an effective way to lose weight, obviously a caloric deficit is going to be necessary for ANy diet, but there are merits to low carb.

Carb cycling is also great for gains, have you ever tried a carb depletion cycle? Works wonders


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Finally did my fitness evaluation. Upper body strength and cardio are pretty awful. My flexibility level is a +8 (whatever that means). For the most part I tend to stay away from cardio, as I hate it. Given the fact that I tend to not eat as healthy (last 2 months have been Italian cooking to the 10th power)... Lots and lots of pasta. There is no wonder why my body fat percentage is teetering on "poor".

I'm trying to find the best trainer for me, so I've opted to work with 4 of them at this point. No @AuxiliaryPie - I am nowhere near working with Michael. Although that is a goal of mine.

My main trainer has a universal style: So this makes him the most ideal, but his availablity isn't where I want it to be. I work with another trainer on core. Core is something I rarely work on, so I need that. The other trainers will work on flexibilty/mobility and whatever else I need/want to.

The only cardio I willingly participate in is spinning class. Which is exhausting. I usually get a protein shake after spinning workouts or bananas. 15 minutes in the sauna and then I'm done with my time at the gym. Typically, a really good workout for me is an hour and a half worth. And I've been slacking on that big time.
 
AuxiliaryPie said:
fuck all that carb shit, just be in a caloric deficit with a good amount of protein and youll be fine.
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There is nothing wrong with what you're saying @AuxiliaryPie but sometimes branching outside of the tried and true, leads to innovation. People used to think the Earth was flat, they also used to think Sun orbited the Earth. Someone challenged conventional wisdom and poof, we found out that the Earth isn't flat and we actually orbit the sun. My point is, there is more than one way to shear a sheep.
If the poster is trying to burn a lot of fat quick, a low carb and low starch diet is a very effective way to lose weight quick. Is it a year long strategy? Maybe, depends on the person and their body. Is it a decade long strategy? Probably not, but we don't exactly have a lot of evidence on this either.
 
FiveThous said:
There is nothing wrong with what you're saying @AuxiliaryPie but sometimes branching outside of the tried and true, leads to innovation. People used to think the Earth was flat, they also used to think Sun orbited the Earth. Someone challenged conventional wisdom and poof, we found out that the Earth isn't flat and we actually orbit the sun. My point is, there is more than one way to shear a sheep.
If the poster is trying to burn a lot of fat quick, a low carb and low starch diet is a very effective way to lose weight quick. Is it a year long strategy? Maybe, depends on the person and their body. Is it a decade long strategy? Probably not, but we don't exactly have a lot of evidence on this either.
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I mean yeah doing the carb stuff does work, i've tried it myself. the reason i'd never recommend it to anyone other than someone who's already lean and just wants to get shredded for a short period of time, is that losing weight is a lifestyle change and its really hard to do. recommending someone start a complex diet after being so unhealthy for so long is a lot to ask. counting calories and hitting your macros can be hard enough.
 
I switched from Iron Dream to SleepyTime Extra, as Iron Dream was giving me some crazy dreams. But I will say recovery wise, it's great. I think SleepyTime may be worse than Iron Dream. It has valerian root in it, which induces sleep, but it causes so vivid and terrible dreams. I've stopped drinking the tea as well. I've found that FitAid seems to be an awesome alternative for recovery.

I worked out with my 3rd trainer and by far, he's probably the best trainer I've ever had. He works more on stability. My favorite day is leg day (oddly enough). And in 30 minutes, he had them feeling like jello. I also added ankle weights to my spinning classes.
 
Last Texas Method Monday for a while this morning. Next week is the meet, so im gonna take it super easy next week, then im gonna take a week off after to let all these little nagging pains heal up.

Deadlift 415 x 3 felt easy..scary lol
Squat 290 5 x 5
Bench 200 5 x 3

Thursday ill be maxing out, attempting 320 x 5 on squat, 230 x 3 on bench.

I might need some help from you guys (esp. @DCunleaded and @David. ) on choosing what weights to do at the meet. Im leaning towards making my first attempt something I can get easily (ie. 315 squat) just so I can get all 3 lifts at least recorded, I would seriously hate to bomb out of my first meet.
 
On Friday, I introduced Swings into my workout. As I've mentioned before I don't have access to anything other than Dumbbells so I'm using those instead. After 5 sets of 15 (only 15 lbs lol) I came the closest to puking from any workout in my life. I'm definitely going to be adding those to my lifts going forward, with the ultimate goal of doing 1 set of 60-75 swings instead of breaking it up into 5 different sets.

Does anyone use kettlebells on here?
 
FiveThous said:
Does anyone use kettlebells on here?
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I was thinking about doing a month of kettlebell workouts as I will be coming off a broken hand this past month. won't be able to lift for at least 2 more weeks. If I do it, I will let ya know how it goes. Don't wanna go too power right off an injury. Gotta build back up
 
SixPACK said:
I was thinking about doing a month of kettlebell workouts as I will be coming off a broken hand this past month. won't be able to lift for at least 2 more weeks. If I do it, I will let ya know how it goes. Don't wanna go too power right off an injury. Gotta build back up
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I feel your pain man, my hand is currently in a cast now. Let me know of any lifting routines you can think of to ease back into it.
 
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