2012 FITNESS CHALLENGE

[cjonesfan921]

Re: 2012 FITNESS CHALLENGE

I hear ya, I was joking really..

I think a lot of people's problem is just drinking sodas and eating too many sweets. I cut those out of my diet, except the occasional treat and It's helped me out so much. I still eat fairly normal and I think with the right amount of exercise, people can have anything they want in moderation.

Hell, I had some jumbo boneless wings (dipped in hot sauce), with mac n cheese, mashed potatoes with gravy, a biscuit, and a glass of sweet tea for lunch... first glass of tea I've had in months and man It was good.

Outside of that, the only thing I've had today was a protein shake with about 50g of protein in it and then after my workout tonight I had some tuna, with about 26 grams of protein w/ a gatorade..

My eating isn't perfect, but It doesn't effect my goals

That's true. For me, I've cut on soda and alcohol. I can easily say that my weight gain can be attributed to beer. If I continue to limit my drinking of those, and eat a little bit better, the weight will fall off, gym or not.

I do walk 30 minutes to and from work every weekday. And I walk a decent amount during lunch.

I do want to get a little work out in at home, sometimes it is not possible, but I always try to end the night doing 50+ push ups. Maybe not much, but something.

[sbmnky]

Re: 2012 FITNESS CHALLENGE

Yeah from what I read nearly anything could work. In one place I saw the dude was doing it with front squats. I'd be throwing up if I did it with squats i think.....

We do Tabata at our gym that incorporates 4 stations (2 exercises at each station - light weights) where each station lasts for 8 minutes with a 1 minute break in between stations.

While at the station, we alternate between the two exercises every minute. So a typical workout would be 20 seconds working, 10 seconds rest, 20 seconds working, 10 second rest (during this 10 second rest period is when you'd transition to another exercise at your station). After 8 rounds, we get a 60 second break before diving into our second 8 minute interval.

Typical exercises include:
push-ups
box jumps
kettlebell swings
wall balls
rowing
burpees
dumbbell push press
sit-ups

It's an exhausting workout and really helps to get cut!

Not Tabata related: On Monday our WOD was 100 front squats at 115 lbs. We had to clean the weight from the ground and every time the bar/weights touched the ground we had to do a 400m row on the spot.

[Kearnzo]

Re: 2012 FITNESS CHALLENGE

We do Tabata at our gym that incorporates 4 stations (2 exercises at each station - light weights) where each station lasts for 8 minutes with a 1 minute break in between stations.

While at the station, we alternate between the two exercises every minute. So a typical workout would be 20 seconds working, 10 seconds rest, 20 seconds working, 10 second rest (during this 10 second rest period is when you'd transition to another exercise at your station). After 8 rounds, we get a 60 second break before diving into our second 8 minute interval.

Typical exercises include:
push-ups
box jumps
kettlebell swings
wall balls
rowing
burpees
dumbbell push press
sit-ups

It's an exhausting workout and really helps to get cut!

Not Tabata related: On Monday our WOD was 100 front squats at 115 lbs. We had to clean the weight from the ground and every time the bar/weights touched the ground we had to do a 400m row on the spot.

Is that really a true tabata though if you are able to do multiple sets? Just curious. You're probably already in pretty darn good shape, but from what I did yesterday and everything i've read, one tabata should damn near kill you, let alone jumping into another tabata 60 seconds later.

Like I said, not trying to insinuate anything. I won't go by how tired I was personally, because like I said, i'm still in the process of getting in really good shape. I'm not there yet. I've seen a lot of Youtube videos of so called tabata's where people really aren't pushing as hard as it seems they should, and they're talking right after the workout. I personally could hardly breathe, let alone talk after I was done .

Anyways, about to head down for back/bi's.

[Jonesy]

Re: 2012 FITNESS CHALLENGE

We do Tabata at our gym that incorporates 4 stations (2 exercises at each station - light weights) where each station lasts for 8 minutes with a 1 minute break in between stations.

While at the station, we alternate between the two exercises every minute. So a typical workout would be 20 seconds working, 10 seconds rest, 20 seconds working, 10 second rest (during this 10 second rest period is when you'd transition to another exercise at your station). After 8 rounds, we get a 60 second break before diving into our second 8 minute interval.

Typical exercises include:
push-ups
box jumps
kettlebell swings
wall balls
rowing
burpees
dumbbell push press
sit-ups

It's an exhausting workout and really helps to get cut!

Not Tabata related: On Monday our WOD was 100 front squats at 115 lbs. We had to clean the weight from the ground and every time the bar/weights touched the ground we had to do a 400m row on the spot.

^^^ Holy crap that sounds awesome. Brutally hard but awesome!

Totally agree with you guys re the cals in vs cals out thing. Sure there are nurmerous health benefits from eating less refined crap etc but at the end of the day it's cals in vs cals out so if you wanna lose weight eat less and if you wanna gain eat more. I think people often over think it a bit especially when it comes to fat loss and don't just stick with what works ie cal restriction and exercise.

I hit a PR on incline bench this morning which I totally wasn't expecting going into the workout. As I am cutting on pretty low cals at the moment (1800-2k most days) I usually just try to maintain my lifts and don't see much if any strength progress but I'll take it.

Followed up my gym sessions with a 30 minute run with my dog. Started to rain halfway through and I got drenched but it was still a good run and I felt great.

[WTF]

Re: 2012 FITNESS CHALLENGE

Well, Day 2, Plyometrics is in the book. I did a LOT better than anticipated, actually keeping up the entire time. I remembered this from back in the day, and REALLY dreaded it, but I didn't lag behind a bit. I'm not in as bad of shape as I thought, lol.

[Jonesy]

Re: 2012 FITNESS CHALLENGE

I tried the protein fluff recipe from leangains.com for the first time last night. Very simple (only 3 ingredients) and pretty damn filling. It's just over 200 cals and has 36 grams of protein and I literally couldn't finish it all.

Now this is some truly great stuff. Only 200 calories, tastes awesome and extremely satiating.

This recipe has been around on Swedish forums for some time. I didn't come up with it myself and I owe it to a guy named Fever for coming up with the original recipe and Andreaz for perfecting it. Andreaz was eating it like crazy on his latest contest prep and it was probably one of the reasons he felt this was his easiest diet ever. Wish I knew about this little gem a few years ago.

This is what you need:

~40 g protein powder. Works with: 100% Casein Protein , Nitrean, Sloow Protein and some whey protein brands (I've tried it with Syntrax Matrix). Unfortunately, I've not been able to make it work with Micellar Creme. Please let me know in comments when you find new brands this works with and I'll add them here.

200 g thawed and mashed berries: strawberries, raspberries or blueberries. Works best with strawberries or raspberries in my experience. Word on the street is it apparently also works with mashed bananas though I haven't tried it yet.

0.5 dl (or 1.7 ounces) skim milk. You can probably use water as well but I think skim milk will get you a better "fluff".

Sweetener (optional)

Alternative version: 30 g protein powder, 125 g berries, 1.25 dl (4.25 ounces) water or skim milk.

1. Mix all ingredients in a bowl.



2. Use a mixer on the strongest setting and mix thoroughly for several minutes.



The concoction will expand or "fluff up" to several times its original size. After 8-9 minutes, it'll look like the picture below.




Serve and enjoy as it is or add some extras like cacao or sliced bananas.



It all comes out to about 225 kcal, 36 g protein, 21 g carbs and zero fat. You can also put it in the fridge for about 30 minutes and it'll resemble a creamy kind of sorbet.

I tried it with frozen mixed berries and Vanilla whey protein and it still came out pretty thick and I put it in the fridge for 30 mins after making it. It's supposed to work better with casein protein so I'll have to pick some up and try that.

[AUChase]

Re: 2012 FITNESS CHALLENGE

My parents are about to go to a strict low carb diet, starting Monday.

It should be interesting, I'll follow along with them, except a few things.

I like rice/chicken/peppers too much, I can't kill the rice.

[cjonesfan921]

Re: 2012 FITNESS CHALLENGE

My parents are about to go to a strict low carb diet, starting Monday.

It should be interesting, I'll follow along with them, except a few things.

I like rice/chicken/peppers too much, I can't kill the rice.

I've killed the rice, somewhat.

In my culture, rice is prominent.

My week so far has been like this:

Apple juice in the morning, with maybe a bagel. (depending on how much time I have to get ready)

2 slices of pizza for lunch, and past 2 days I also including chips, and an arnold palmer.

At home, I've had soup.

Yesterday, though, I over ate. I had a whole bag of combos (they were on sale!) and another bag of ruffles.

[Jonesy]

Re: 2012 FITNESS CHALLENGE

^^^ Not to be 'that guy' but that diet is pretty terrible imo. Heaps of sugar, carbs and fat with hardly any protein. At the end of the day it's cals in vs cals out so you'll lose weight if you burn more than you take in but I'd up the protein and add in some veges etc if you can. You want to be healthy too not just thin.

I tried tabata boxing for the first time this morning and nearly died. I did it at the end of 25 minutes of heavy bag work to finish the session off and man it was hard! I never thought 20 seconds or 4 minutes could feel so long! I got through the 8 rounds but towards the end my lungs were struggling to keep up after about 10-15 seconds of each set and I was going to my absolute balls to the wall maximum. Will def be doing those again....

[WTF]

Re: 2012 FITNESS CHALLENGE

Big Arm Blast... Ab Ripper X...Complete. 3 down, 87 to go

[Jonesy]

Re: 2012 FITNESS CHALLENGE

Ab ripper X is one of the best ab workouts I have ever done. Even when I don't do p90x I do that sometimes because it just works so well....

[WTF]

Re: 2012 FITNESS CHALLENGE

No joke. My shirt was SOAKED.... they're still twinging right now, haha. Delicious pork roast... here I come.

[Feared]

Re: 2012 FITNESS CHALLENGE

This has been my meal plan through out my workout phase and it's done really well for me.

Breakfast: 3 Eggs scrambled, and a Whole Wheat toast. Whey Protein Shake w/ Milk.

Morning Snack - Protein Bar or a Greek Yogurt, with some Nuts. (Almonds, Peanuts)

Lunch - 1 of either Tuna, Grilled Chicken Breast (Boneless, Skinless) or Ground Beef. With Whole Wheat Pasta, or Brown Rice. Ground Beef I mix with some fresh cut Salsa to spice it up.

Afternoon Snack - Some kind of a Fruit, Banana, Apple, Orange, Blueberries etc..

Dinner - same as Lunch choices, but usually something different than what I had at Lunch, also throw in some Veggies. Broccoli, Carrots, Spinach, Corn, Green Beans.

Before Bed - Another Protein Shake, especially if I worked out that evening. and maybe a Bowl of Low-Fat Cottage Cheese.


sometimes I change things up and have some Cantaloupe , Raisins, Kidney Beans, but really the staples of my diet are the Ground Beef, Grilled Chicken Breast, and Tuna.

[liftheavy]

Re: 2012 FITNESS CHALLENGE

Don't eat carbs after 6 pm and you will lose weight. Drop diet soda...drop all soda. You will see pounds coming off.

[Kearnzo]

Did tabata burpees today.

*dead*

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