2012 FITNESS CHALLENGE

[Altimus]

Re: 2012 FITNESS CHALLENGE

Well this is my current schedule:

Monday - Saturday I'm doing a 3 mile run every morning. After work some more cardio work. After dinner and a little rest about 2 hours of basketball.

M-W-F - weights

Currently I'm at 195 at 6-1. I'm in pretty solid shape but I want to lose some more body fat to get that extra burst and lift. Like I said I'm eating about 1000 calories per day which is fish, chicken, turkey, fruits and vegetables. Only thing I drink is water and green tea. I suppose I need to increase the intake to about to 1500.

[mattsb84]

Re: 2012 FITNESS CHALLENGE

Well this is my current schedule:

Monday - Saturday I'm doing a 3 mile run every morning. After work some more cardio work. After dinner and a little rest about 2 hours of basketball.

M-W-F - weights

Currently I'm at 195 at 6-1. I'm in pretty solid shape but I want to lose some more body fat to get that extra burst and lift. Like I said I'm eating about 1000 calories per day which is fish, chicken, turkey, fruits and vegetables. Only thing I drink is water and green tea. I suppose I need to increase the intake to about to 1500.

How are you coming up with these numbers? You're 6'1 195 lbs..1500 cals for you is still a starvation diet. I'm 6'1 190 and if I wanted to lose weight, I'd need to eat around 2500 cals to lose 1lb a week. 3k cals is my maintenance when my activity level is factored in.

Go here to get your bmr;

http://www.bmi-calculator.net/bmr-calculator/

Then use this to calculate your daily maintenance;

http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

Subtract 500 cals from maintenance to lose 1lb a week.

[mgoblue]

Re: 2012 FITNESS CHALLENGE

Well this is my current schedule:

Monday - Saturday I'm doing a 3 mile run every morning. After work some more cardio work. After dinner and a little rest about 2 hours of basketball.

M-W-F - weights

Currently I'm at 195 at 6-1. I'm in pretty solid shape but I want to lose some more body fat to get that extra burst and lift. Like I said I'm eating about 1000 calories per day which is fish, chicken, turkey, fruits and vegetables. Only thing I drink is water and green tea. I suppose I need to increase the intake to about to 1500.

You sound like me except I probably have more of a gut than you do at 6'1 lol I need more muscle on my 6'1 frame...I was good a year and a half ago, but I got busy/lazy and stopped playing tennis often. That got my arms and shoulders in killer form from all that work, along with the cardio. May start that up again, I dunno.

I need to analyze my calories a bit more over time...I definitely don't starve myself though...

[Jonesy]

Re: 2012 FITNESS CHALLENGE

How are you coming up with these numbers? You're 6'1 195 lbs..1500 cals for you is still a starvation diet. I'm 6'1 190 and if I wanted to lose weight, I'd need to eat around 2500 cals to lose 1lb a week. 3k cals is my maintenance when my activity level is factored in.

Go here to get your bmr;

http://www.bmi-calculator.net/bmr-calculator/

Then use this to calculate your daily maintenance;

http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

Subtract 500 cals from maintenance to lose 1lb a week.

I can't like this post enough.

With that much activity (bball burns a tonne of cals!) you should drop fat really fast at 2000-2500. If you want to speed things up reduce your carb intake and up fats / protein but a grown man should hardly ever have to go under 2k cals per day unless he is really short to drop fat or muscle will be lost as well and your testosterone levels will plummet....

[AUChase]

Re: 2012 FITNESS CHALLENGE

Calories = Energy... just my opinion

If I try to exercise and workout without much calorie intake, I feel like **** afterwards. I had a great workout last night, but felt light headed afterwards. Coincidentally, I barely ate yesterday.

[Altimus]

Re: 2012 FITNESS CHALLENGE

I've added to my diet. I was at the store yesterday and loaded up on a lot of good stuff. Was looking at some nuts but almost all of them are high in fat so what's the recommendation on those?

Glad I posted in here. I'm on day 3 of my basketball training program and it was a little tough getting out of bed today so defiantly need to change the diet.

[RockinDaMike]

Nuts are good for you and you need fat. Its the carbs and sugar what you have to watch for. Believe it or not you need fat to burn fat.

Sent from my R800x using Tapatalk 2

[Jonesy]

Re: 2012 FITNESS CHALLENGE

^^^ Exactly. Fat (other than trans fats) are good for you and very much needed in a healthy diet. Nuts, avocado, olive oil etc are all good stuff and are actually very good for you.

Good to hear Altimus, lets us know how it goes.

[Feared]

Re: 2012 FITNESS CHALLENGE

I had some Avocado Spread on a Turkey, and Ham sandwich today was delicious.

Also about to hit up a quick Bicep/Chest split for tonight. I'm not gonna go for too long as it's already late... but the sets I do I will try to maximize by going max weight, and getting quality reps in.

[RockinDaMike]

Re: 2012 FITNESS CHALLENGE

I've added to my diet. I was at the store yesterday and loaded up on a lot of good stuff. Was looking at some nuts but almost all of them are high in fat so what's the recommendation on those?

Glad I posted in here. I'm on day 3 of my basketball training program and it was a little tough getting out of bed today so defiantly need to change the diet.

Are you using any protein shakes? Sounds like your not taking enough protein to have your muscles recover. Best time to take it is taking it immediately after you work out. Your body will accept more protein if you take it within a 30-45 minutes after your workout. Sooner the better.

Me personally, I take double the recommended amount right after my workout and the next morning I'll have a single dose of it. Just from that I take in 75 grams of protein.

Since I've been doing that, I've become less sore and have recovered well and I'm ready to go again as soon as the next morning.

[Feared]

Re: 2012 FITNESS CHALLENGE

Me trying to do my best AA impression lol...


I'm not quite there yet haha, but I've definitely improved from where I was a few months ago I'm making steady, yet solid gains, and my strength is so much better. I can easily lift boxes, vacuums, crates at work that I would have struggled with last year. I'm thinking I'm slacking on Shoulders, going to have to hit those a bit harder next week.

[bigbob]

Re: 2012 FITNESS CHALLENGE

So I've really been working on legs lately, a lot more then I have been. I've gotten my leg press up to 900 which is great and all, but I have to fix my problem of turning my knees and bending out instead of straight back. What I've been doing, because I don't believe in using wraps or suits and stuff like that, is holding my knees in place until I start to push the weight up (I don't want people thinking I'm pushing with my hands as well). It's worked out well, but I watched a video my buddy took of me doing the 900 and I can tell me holding my knees in place is going to get harder and harder the higher I go up.

Other then that, I'm thinking about going to those.. uh, what are they called. They are those things like you see on TV, they do the workouts to the music, shadow boxing-type things. Those things are included in my membership (now down to $20 since I showed them my old college ID) and I remember that when my buddy and I were doing bag work (boxing stuff), that's when I was losing my weight (drop my first 15lbs in two weeks during that time).

[hvegasooner]

Re: 2012 FITNESS CHALLENGE

I am at 187 Pounds and want to get back down to like 140 or 130


i have poor motor skills (the only big disabiley i have) so i only could get in 5 push ups but its a start and 30 pull ups



what should i be doing for my weight ? i want to get back down to pre gut wieght

[mattsb84]

Re: 2012 FITNESS CHALLENGE

i have poor motor skills (the only big disabiley i have) so i only could get in 5 push ups but its a start and 30 pull ups

Weird that you can only do 5 pushups but you can do 30 pullups. The reason I say it's weird is that pushups are far and away the easier exercise vs pullups. The disparity is odd to me. Assuming we're talking wide grip pullups and not chin ups? Or are you missing a 0 on the pushups? 30 Pullups would be quite good if we aren't confusing exercises.

In any event. Working out is good and all, but how much you're eating is the problem. Use the calc I posted a page back in conjunction with the other formula I posted right beneath it to determine an approximate daily intake, then subtract from that. Be patient and the results will come.

[hvegasooner]

Re: 2012 FITNESS CHALLENGE

Weird that you can only do 5 pushups but you can do 30 pullups. The reason I say it's weird is that pushups are far and away the easier exercise vs pullups. The disparity is odd to me. Assuming we're talking wide grip pullups and not chin ups? Or are you missing a 0 on the pushups? 30 Pullups would be quite good if we aren't confusing exercises.

In any event. Working out is good and all, but how much you're eating is the problem. Use the calc I posted a page back in conjunction with the other formula I posted right beneath it to determine an approximate daily intake, then subtract from that. Be patient and the results will come.

I got tired real quick . i am so out of shape.


i agree pullups are hard. i can only do so much and yes Chinups is what i did got to the two confused Push ups are hard for me too seeing i am so out of shape./

thanks for the suggesten. i will look into it