2012 FITNESS CHALLENGE

[AUChase]

Re: 2012 FITNESS CHALLENGE

It's been a horrible workout week for me, really.

Last week I worked out Mon-Thursday and took Friday - Monday off because of the holiday and then I took Tuesday off because I was still recovering from Monday. I worked out yesterday, but today storms are preventing me from being in the gym. I'll have to find a way to get in tomorrow, even though I hate working out on Fridays.

[nc0ffey]

Today I finally made my goal weight of 170. I had a good program in place in January but then got my tonsils out which got me off that plan. I dropped 13 lbs while recovering but then quickly put it all back on. I started working out and being more mindful of what I eat (again) in April and have shed 13.5 lbs between then and now. I feel great and its showing on the softball field. Now I'm just looking to continue to tone up and maybe lose a few more pounds along the way.

[Feared]

Re: 2012 FITNESS CHALLENGE

It's been a horrible workout week for me, really.

Last week I worked out Mon-Thursday and took Friday - Monday off because of the holiday and then I took Tuesday off because I was still recovering from Monday. I worked out yesterday, but today storms are preventing me from being in the gym. I'll have to find a way to get in tomorrow, even though I hate working out on Fridays.

Sometimes you just have weeks where Life gets in the way.

Although if it's a workout day, and I'm not able to get to the gym I'll do some home, body weight exercises just to fill the gap so it doesn't feel like I did nothing that day. Helps that I have one of those door frame Pull-up bars, so I can do pull-ups literally any time I want.

Today I finally made my goal weight of 170. I had a good program in place in January but then got my tonsils out which got me off that plan. I dropped 13 lbs while recovering but then quickly put it all back on. I started working out and being more mindful of what I eat (again) in April and have shed 13.5 lbs between then and now. I feel great and its showing on the softball field. Now I'm just looking to continue to tone up and maybe lose a few more pounds along the way.

Grats on making your goal weight. That's something I'm still working on... If I can add about 10 more lbs I'd be happy, I went through something similar where I got sick with the flu and lost a lot of weight. I'm almost back up to where I was before weight/strength wise so hopefully I can surpass that.

[AUChase]

Re: 2012 FITNESS CHALLENGE

So, I went into the gym, "drag assing" after a long day of work. I haven't had a good workout all week and I needed something. I checked out the store and the Doc had Jack3d on sale for $20 dollars.

I broke down and bought a whole thing and took some. Talk about an explosive workout, after not taking anything for over a month.

I picked up my usual 35lb dumbells to warm up my arms and about halfway through the set I set em down and picked up 45 lb dumbells and cranked out three sets of 15. From that point on, it was over...

just blew my workout out of the water.. lol.

[NDAlum]

Re: 2012 FITNESS CHALLENGE

Best thing for me was the EC stack...which you can still get OTC

[AUChase]

Just mixed up a nice shake, instead of eating a late supper.

14oz milk, 2 scoops of choc. Syntha-6, scoop of JIF, and a banana

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[RockinDaMike]

Re: 2012 FITNESS CHALLENGE

My workouts started slow but I have been incorporating more days in a week now.

I have 3 lifting days:

Monday: Chest: bench every week 5 reps for 5 sets. Then do another chest exercise which is different every week 10 reps for 5 sets. Triceps 10 reps for 5 sets then shoulders 10 reps and 5 sets

Wednesday: Back: Dead Lift every week 5x5. Then do another lower back exercise which is different each week for 10x5. Then 2 other lats and upper back exercises for 10x5

Friday: Legs : Squat every week 5x5. Hamstring exercise 10x5, Quad exercise 10x5 and calf exercise 20x5.

3 yoga days 60 minuets on Tuesday, Thursday, and some times Saturday. These are the days I slack on and somtimes won't do anything which I hope to get better the upcoming weeks.

I'll do 30 minutes of cardio every lift day, usually elipictal because of my foot injury or play basketball and stay stead shooting hoops or play a pick up game if my foot is not acting up. Something to keep your heart rate over 150 bpm for over 20 minutes in a row.

My goal is to do 30 minutes of cardio 6 days a week maybe even 7 if I'm up to it even if its walking a couple miles.


Its crazy at first I was so dead tired I could barely walk or get up some days but now after lifting and cardio I'll even play a pick up game or two afterwards. CRAZY ENERGY now!

Now that just one part, I'm also dieting very strict. I'm keeping well under 2000 calories a day which I keep track with my MyFitnessPal app.

I've not gone out to eat for the last couple weeks and made almost all my food except for chicken salad at restaurants.

Eating and drinking organic vegetables (kale, spinach, celery, carrots,cucumber, broccoli, asparagus, lettuce) and fruit (apples, pears lemon bananas), no process food whats so ever. No bread, cheese, alcohol. I'll eat brown or white rice for my grains. I'll also eat 1/4 cup unsalted organic almonds and sunflower seeds along with a fruit as snacks.

I use a vegan protein drink called vega sport along with the pre workout drink. I'm allergic to milk so I had to take out whey out of the mix but I'm still getting 25g of protein each serving which I drink 3 times a day now.

Meats have been chicken breast, lamb, alaskan salmon, tilapia, tuna and cod.

It's gotten a lot easier and its no thing now to do every day. The only hard part is declining going out to eat with friends and family which I used to do a lot.

Started off at 280 last month and down to 263 and a lot stronger.

BTW, I frequent this site: http://scoobysworkshop.com/

Love this guys honesty and is very knowledgeable.

[Feared]

Re: 2012 FITNESS CHALLENGE

Just had an amazing work out session. Did Triceps, and Chest today and I was killing it for an Hour and 30 mins. Didn't even feel like I went for that long, I was just breezing through. I'm really starting to feel stronger after my sessions.

After I recover from this week, I'm going to really challenge myself, and "extremify" (word I made up lol) my routine, start adding more weight, resting less between sets, and super setting some of my exercises.

Today I did Laying Tricep Extensions on a Bench, Close Grip Bench Press, Weighted Dips (put 50 lbs worth of plates in my backpack, rest it on my lap and dipped on a bench) and Standing Dumbbell Tri-Extensions.

Chest I only did 2 things but I went 4 sets each, Dumbbell Flies, and Elevated Push Ups.. had my feet up on a bench and push up.

[Altimus]

So I have a big basketball tournament in July and I'm made a pretty solid diet but still not too sure. Excerise wise I've always known what to do but eating is the problem. My current I'm hitting all the points I should but it seems I'm barely hitting 1000 calories per day. People told me this is a problem but I don't see it. I'm eating correctly and am not hungry. Thoughts on this less than 1000c diet?

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[Jonesy]

Re: 2012 FITNESS CHALLENGE

So I have a big basketball tournament in July and I'm made a pretty solid diet but still not too sure. Excerise wise I've always known what to do but eating is the problem. My current I'm hitting all the points I should but it seems I'm barely hitting 1000 calories per day. People told me this is a problem but I don't see it. I'm eating correctly and am not hungry. Thoughts on this less than 1000c diet?

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The people are right. Altimus that is a massive starvation level diet and if you are trying to play hoops on top of eating like that you are doomed to failure my friend.

I know if you have your heart set on it you won't listen to reason (i've been there before myself) but at the end of the day those type of diets don't work in the long term. Performance will take a hit, metabolism will slow, muscle will be catabolized, brain function will suffer, sexual performance goes down (literally ) and when you return to eating normally you put weight on in a hurry.

No point trying to rapidly drop a massive amount of weight between now and July because that's only 4 weeks away and you end up doing more harm than good. You are much better off eating a healthy balance diet with little to no processed crap if you can avoid it, hit the court for as much bball as you can and go with a long slow approach than something so drastic. Just my .02.

[Feared]

Re: 2012 FITNESS CHALLENGE

Definitely agree with Jonesy, at first you might lose weight, however eating that little for a prolonged period of time will lead to your overall health suffering... especially if you are living an active lifestyle. I've been there and you will feel constantly fatigued, lethargic, grumpy, moody. If you have a job you will be even more stressed.

I've learned in my days it's not really about how much you eat, it's What you are eating that matters. (disclaimer) Obviously that doesn't mean cram your face with 5,000 calories a day.

However, if you eat 3,000 calories a day but with wholesome, nutritious... Vegetables, Fruits, Nuts, Lean Proteins.. Fish, Lean Meat, Eggs. You won't really pack on fat, and you will look and feel great. But if you eat 2,000 calories of Fried Chicken, Big Macs, Fries, Pizza, Sugary processed junk you will gain weight like crazy, and get addicted to it and crave more.

[RockinDaMike]

You definitely can't go on with 1000 calories. You'll lose muscle mass that way. So you will lose weight but not worth losing muscle. Stay at 2000 calroies. Eat t at least half your weight in grams of protein if you can. So if your 200 pounds get in 100 grams of protein.

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[DonkeyJote]

Re: 2012 FITNESS CHALLENGE

I started the year off pretty well. I'm 6'3", and had gotten up to 290. I started running, not adding any lifting yet and got down to around 270 by the end of Feb. Then between getting a bad case of shin splints (twice - I let them heal, started running again, and they came back), I stopped working out, and started eating fried food at work a little more, and a little more fast food. I've gotten back up to 275. Rededicating myself though, got a pretty good workout in (got some jogging and sprints in, and did arms tonight). The diet part has always been the hardest for me. Hopefully I can get back on track, and get back on losing 2lbs/week.

[AUChase]

Re: 2012 FITNESS CHALLENGE

So, I went into the gym today and it appears my 6 month contract expires tomorrow, which means it's been 6 months since I got back in the gym.

I got back in at 6'3" / 220 lbs.

Now, my average is 233 lbs.

I jumped up close to 10 lbs in just a few months, and since them I've steadily been burning fat and adding on lean muscle.

My goal for the next 6 months: Eat healthier. I've only had a few sodas (except with alcohol), but I eat too much fried food.

I'm going to focus more on legs and abs and really strive to get more fit.

Thanks for listening to me ramble each week, guys.. love reading how everyone is doing.

This is def. something that can't be achieved overnight. You just have to be persistent (without wearing yourself out).

[cjonesfan921]

Re: 2012 FITNESS CHALLENGE

Altimus, how much are you trying to lose? I don't think losing more than 1-2 lbs a week is good thinking.