2012 FITNESS CHALLENGE

[Kearnzo]

Re: 2012 FITNESS CHALLENGE

Oh, and I can't believe it took me this long to realize how good tuna is. I only grabbed some because of the crazy amount of protein and low calories. It's actually great with some paprika. Two sandwiches gets you almost 60g of protein, at not even 150 calories total (not counting bread and some light mayo for consistency).

[TarHeelMan]

Re: 2012 FITNESS CHALLENGE

Do you think the IF diet will work well with a pure dumbbell routine as opposed to an overall high weight low rep routine? I don't want to wind up too skinny if I'm not gonna be able to efficiently build muscle while on the diet.

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IF isn't really a diet, per se... It's more a way of eating your meals. I do IF, but I use the Anabolic Diet in conjunction with it. So I fast from around 9:00 PM to about 3:00 PM, but I eat no more than 60 g of carbs for the day. Some people do IF and are vegetarians. As long as you're fasting for at least 16 hours, you're doing IF. How you eat for those remaining 8 hours determines your "diet".

I think you'll do fine with the dumbbell routine, but I think you might plateau early with it since you have a relatively low ceiling for progressive resistance. Check out the bodylastic bands for a relatively cheap supplement to the dumbbells.

[AUChase]

Re: 2012 FITNESS CHALLENGE

Oh, and I can't believe it took me this long to realize how good tuna is. I only grabbed some because of the crazy amount of protein and low calories. It's actually great with some paprika. Two sandwiches gets you almost 60g of protein, at not even 150 calories total (not counting bread and some light mayo for consistency).

Yep.

There are a lot of days where I'll sit and eat a huge can of Tuna for lunch. I sit and watch my co workers gorge on fast food every day and while I don't think I'm better than them, It makes me proud of myself.

Don't get me wrong, I don't eat perfect, but I've eliminated most of my unhealthy eating and eliminated the sodas.. It's turned me into a completely different person over the past month and helps me tremendously, in the gym..

I worked legs, abs, traps, and forearms today with about 15 minutes of intense cardio.

I know it sounds like a weird combination, but I've found a routine that works for me just fine

[WTF]

Re: 2012 FITNESS CHALLENGE

Kearnzo, if you're doing the splits like we talked about, if you still have more in the tank when you're "done", then increase your reps. Well, increase weight if you want to get larger, reps if you want to look leaner. Of course, make sure you get plenty of protein.

but you definitely don't need to leave anything in the tank. If it's too easy, or you feel like you aren't doing enough, then you probably aren't. You should have an incredible light burn of muscle fatigue. Then you're good

[Kearnzo]

Re: 2012 FITNESS CHALLENGE

Kearnzo, if you're doing the splits like we talked about, if you still have more in the tank when you're "done", then increase your reps. Well, increase weight if you want to get larger, reps if you want to look leaner. Of course, make sure you get plenty of protein.

but you definitely don't need to leave anything in the tank. If it's too easy, or you feel like you aren't doing enough, then you probably aren't. You should have an incredible light burn of muscle fatigue. Then you're good

Yeah, I feel like i'm doing pretty well. My diet still needs to improve, but i'm getting a lot more protein in, from whey, tuna, peanut butter, Healthy Choice Steamers (usually with 24g of protein or so). Just need to lay off some of the snacking.

I'll post my workout tomorrow when I get a chance. First two weeks, I did really high reps to get the form for everything down. Today, start of week three, I added more weight and cut reps back from 15 to 10 or so, which I feel is a good amount. 10 reps gives me enough weight for resistance, but enough reps to get a good burn in. I'm definitely sore today. I also know that part of the weight increase has to do with Jack3d and me feeling like I can handle more.

I think I need to keep my 3 day routine on M/W/F, then throw in a heavy cardio session on Saturday morning. That gives me 2 1/2 days to recover for Monday's workout of Chest/Shoulders/Abs, and I won't work out my legs again until Wednesday.

[AUChase]

Re: 2012 FITNESS CHALLENGE

I've really got in a rhythm with my abs. I make an effort to work them out every day and they really aren't ever sore.

[Rules]

Re: 2012 FITNESS CHALLENGE

Starting the 30 day cleanse on Thursday.

Tomorrow is just cardio day. I also ordered an adjustable bed from REM Sleep Solutions which is based in California. I have to get better rest at night so that I can add more cardio upon waking up.

[Rules]

Re: 2012 FITNESS CHALLENGE

Had a great chest/shoulders workout today. I'm noticing a big difference taking Jack3d pre workout.

I also came to the realization that i'm overthinking basically everything i'm doing. I feel great in my third week hitting the weights, and yet i'm still trying to tweak and tweak until my head pops, thinking that i'm just not doing enough. I've always had this problem when it came to fitness. For now, i'm just going to stick with my routine of Chest/Shoulders/Abs on Monday, Bi's/Tri's/Legs on Wednesday, and Back/Legs/Abs on Friday. Just gotta work on the diet, and get it down to a science.

What's the best BMR calculator on the web? I get different results from most all of them. I just want to know what my maintenance level should be for calories, and adjust my daily intake from there.

One more question. As of right now, i'm taking Jack3d pre workout and 2 scoops of whey protein (52g) post workout. Should I add in some BCAA or something similar during the workout, or am I all set? Just curious as to what you guys do.

http://www.bmi-calculator.net/bmr-ca...mr-formula.php basic but it is close enough.

Muscle building:
1 scoop whey protein (30g) pre
BCAAs during is what I do.
1 scoop whey protein (30g) after / (chocolate milk following cardio).

Within an hour following working out, lean protein with either white rice / sweet or baked potato.

I've always heard that ones body is unable to absorb more than 30g of protein at once. So I stick to that when it comes to protein shakes.

[WTF]

Re: 2012 FITNESS CHALLENGE

Went over the a buddies house last night to work out in his gym, just to get a different workout.

I walk in, and what do I see? The Rack. The Rack... The Rack from the infomercial

I asked him what on earth he bought it for, and he laughed back at me, and told me to do "In the Zone" workout on it.

Skeptical, but I lined up w/ the machine, he cranked up the plasma, and the dvd, and went to working out. By the end of the first 3 minutes, I was sweating, and my arms/upper body was burning. Looked at the video timer, and still had around 17 minutes to go on the 20 minute workout.

Transitioned into the next zone in the zone progression system, legs.... back up to shoulders.... down to arms... back down to legs.

Let me tell you, I seriously had my doubts going into the workout, and actually laughed when I saw it in the center of his gym, among the rest of the free weights.

This morning, I am SORE, head to toe, I am sore. I have the greatest burn (feel good burn) in my shoulders and legs/quads that I've had in quite some time.

I will be picking up one of these and a set of 5 and 10 lb ankle weights to attach for more weight... but this is by far the most impressive quick workouts that I've done. Granted, you can do the workout basically with a set of dumbells, and a chair for dips, but the seemless transition from one exercise to the next is awesome.

I'll be spending the $100 for it. Comes w/ a meal guide, dvd, and some other junk that I didn't look at. I think Dicks' next to me has it on sale this week, can't confirm or deny.

IF you all want something to change your workout around a little bit, try and find "in the zone" The Rack workout video. You don't "need" the rack, but it's a good workout, so I'm going to support it.

Look for me on the upcoming Rack infomercial

[Rules]

Re: 2012 FITNESS CHALLENGE

I've always wanted to try it out just for laughs but it does look cool.

[WTF]

Re: 2012 FITNESS CHALLENGE

Rules, give it a try man. I thought it was a joke. I was WRONG.

It's not going to get you huge, but it is a heck of a complimentary workout. I plan on going back tomorrow to do another of the workouts on the dvd if I don't buy one of my own. We'll see.

It's 23lbs by itself, and we had 5 lbs on each side of it, so 33lbs, for 20 straight minutes. Oh my gosh. Insane.

Around 13 minutes into it, I took about a 30 second breather, but that's it. I literally couldn't go on without it... I feel awesome today. I have that intense burn throughout my body that you only get when you're either a)tazed or b) had a great workout

[Rules]

Re: 2012 FITNESS CHALLENGE

Read some mixed reviews. Apparently they have two models: 30 lb and the one that is in stores: 23 lb. Go over to Amazon as there are a few reporting of parts breaking. Ignore the one review where he broke it throwing it down as the video told him to. This is probably the same guy who eats the white moisture absorption packs found in pill bottles.

[23]

Re: 2012 FITNESS CHALLENGE

The Rack... an old people's walker

That's just taking advantage of people right there

[WTF]

Re: 2012 FITNESS CHALLENGE

Try it Dre. I dare you...

I'm actually going back over there today, to see what other workouts you can do with it. I may be OS's guinea pig for The Rack.

Hell, I may go for their 12 week Rack program, to see where I end up. Can't hurt, unless I see within 2 weeks or so that I'm not doing anything.

All I know is, I'm beat. Furthermore, i know I'm looking forward to working out this afternoon. It's just something different. Kinda like my first run through with P90x.

It looks like a walker... indeed.

The build quality is nice though. I'm not worried about it breaking at all. There are no real parts to break, other than the wheels, and I have spare wheels in the garage. Definitely not worried about the build quality.

[23]

P90X 10, minute workout will wear you out as well

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