2012 FITNESS CHALLENGE

[Scott]

Re: 2012 FITNESS CHALLENGE

So I just order the PCT course through NASM, very excited...I can go at my own pace but am hoping to have my personal trainer cert by Mid August (which just happens to be my birthday)

[Feared]

Re: 2012 FITNESS CHALLENGE

Added something new to my routine. Started doing some Snatch/Cleans today, and boy those are some explosive exercises. Did some weighted push ups with the clap variation, to add a little more challenge, also did some straight bar curls, and Incline DB Bench.

Mostly focused on chest but other than that I was all over the place with my workout, which I don't mind I'm just going in and free styling my workouts instead of solely focusing on one muscle group and just that; but rather I'm bouncing around trying to find different ways to challenge myself.

[Chrisksaint]

Re: 2012 FITNESS CHALLENGE

Rain and all this medicine is just ruining my quest to get back into shape, my summer plan has not been a good one so far been too lazy. Hopefully I can pick it up once i'm off some of this medicine soon and TS Debby passes.

[BatsareBugs]

Re: 2012 FITNESS CHALLENGE

Picked up some whey protein since my tub of ON is less than half now (really love the macro profile of whey protein). I was this close to trying out the strawberry flavored ON 100% Whey, but opted to try out Dymatize Elite Whey this time (strawberry flavor). Macros are almost similar, just a couple of grams of carbs more for Dymatize.

In any case, one thing that caught my eye was when I was deciding on a flavor, I was pretty disappointed to see HFCS in the Cookies and Cream version of ON Whey. Also, I grabbed a couple of Quest Bars for my weekend trip to Phoenix and somehow got a free sample of BSN Syntha-6 Strawberry Milkshake.

As for my fitness routine, I'm still scaling back on resistance workouts from P90X with my second week of swim lessons. Still at around 136.

[Chrisksaint]

Re: 2012 FITNESS CHALLENGE

Yeah I have a tub of cookies and cream protein, hated taking it with even milk. Still almost pretty full, want to get a different brand of protein or flavor but gonna try to just make some shakes with it until it's gone.

[mattsb84]

Re: 2012 FITNESS CHALLENGE

Yeah I have a tub of cookies and cream protein, hated taking it with even milk. Still almost pretty full, want to get a different brand of protein or flavor but gonna try to just make some shakes with it until it's gone.

Worst whey flavor ever. Doesn't taste anything like cookies and cream. I choked down a 5lb tub and never again. The caramel ON was also not the best. I'm currently trying both vanilla flavors from ON and they're OK, barely (all with just water, not milk).

Strawberry ON was surprisingly good, but a bit sweet for me. ONs different chocolate variations are all good to me. I had been trying snytha 6's choclate pb for a while, but have decided after this last tub is gone, to go back to ON. Syntha seems to have a bit of filler in it.

[12]

Re: 2012 FITNESS CHALLENGE

Down to 245... 15 pounds to go!

[AUChase]

Re: 2012 FITNESS CHALLENGE

I was around 220 when I first got in the gym, 6 months ago. I floated around 235 for a few months and now I'm floating around 225.

I'm much leaner and my arms have some solid definition.

Again, I'm 6'3" so I'm still floating around my ideal weight.. just continuing to get my reps in, hit the cardio, and work abs every single day.

[jb12780]

Re: 2012 FITNESS CHALLENGE

Is anyone looking to bulk up or are most looking to cut? Trying to get up to 170,am at around 162, just finished the first bucket of GNC's Hyperbolic Mass Gainer?

[Feared]

Re: 2012 FITNESS CHALLENGE

I'm trying to bulk as well. Key word trying.. Been stuck at 142 for a while now.

Then again I've always been a skinny guy, who just burns like crazy. No matter how much I try to eat I just really can't gain any weight... I've even been loading up on calorie dense foods. Natural, chunky Peanut Butter, Whole Eggs instead of just Egg Whites, been mixing my Protein shakes with Whole Milk instead of Low Fat, or Skim.

I think my main problem is I'm not bringing enough food to work, and once I'm at work for 8-10 hours a day I'm burning too many calories working hard... and I mean I already bring a good amount of food to work.. pack 2 containers full of fish, meat, rice, pasta, veggies, a Protein bar, or Shake, and some kind of fruit. I can't possibly transport anymore food. (co-workers already complaining I take up enough of the fridge) So it's just going to have to be tough luck....

Also I don't really trust those Mass Gainers... seem like a lot of fillers go in them. Also I feel like I'm already taking enough Powders as is... (my twice daily Protein shakes, and on Workout days my Pre-workout mix) So anymore my stomach will probably disagree with.

[BatsareBugs]

Re: 2012 FITNESS CHALLENGE

Mass gainers are protein powders with maltodextrin/carbs added to it and really aren't cost effective. You're better off sticking to straight whey protein or a protein blend, then getting those additional calories by adding more food into your diet (try for at least 500 calories over your maintenance I think) or upping your protein powder intake (I recommend the former). It won't happen immediately but over time you will start increasing in weight and size. Don't increase your calories too much or most of that will be stored as fat instead.

I could easily bulk up if I wanted to since my metabolism is a bit on the stubborn side, but it's not my goal right now.

[Feared]

Re: 2012 FITNESS CHALLENGE

Yeah my problem is I know I need to increase my Calorie intake, but my requirements are already so high. That I'm finding it really hard to meet those "every" day because of:

Cost
Work
Appetite

Under my budget I can't really afford to buy anymore food as I've already increased the amount of times I go grocery shopping, I don't have the proper time to perfect my meals as I'm working 5 days a week for 8-10 hours, and also to tell the truth I already feel like I'm eating "too" much food as is... there's times where I eat breakfast, have a shake 2 hours later, then wait 3 hours it's lunchtime but I still feel full... so I can't really make myself a big lunch..

I guess I just have to make due with what I got. Some days I feel like I go over my required calorie intake, but then the next day I feel like I don't make it because of work, and all the running around I do, and I might have missed a meal. Inconsistency. I'm starting to think screw worrying about making every single meal, I'll just eat what I can, when I'm hungry and I won't really worry about whether I'm gaining or losing. As long as my performance in the gym is still strong, and I'm making strength gains. It will come.

[Fresh Tendrils]

Re: 2012 FITNESS CHALLENGE

So, I've pretty much plateaued since last year. I don't mind my weight right now (190-195), but I would ideally like to break into the 180 zone which would be a first since probably middle school. My weight isn't a big concern as I would just like to thin out a bit more (went from size 38-40 last year to size 34s) and tone up my stomach/torso. With Summer gearing up, I'm not sure how much I can get out on the hiking trails without boiling in the heat. Starting this weekend I'm going to incorporate some kind of cardio 3-4 days a week to go along with my 3 day weight lifting (which I need to buy more weights for as I've definitely plateaued there). I ordered the Insanity Fast & Furious DVD to use for 4-8 weeks and test the Insanity waters. I also bought a jump rope(!) to substitute/compliment my running.

As far as running goes - when is it actual beneficial to you? I mean, is there a benefit from running only 15 minutes a day or should I be running more at a time? I generally run 1.5 miles when I run.

More importantly, I think its about time I did more on the nutrition side of things. Last year I focused on cutting down on bad things (completely cut out fast food and soda, various snackings, frozen meals), eating less via proportion control, and basically just keeping track of my calorie intake. Now I think its time to assess what I'm eating and how I'm eating again. I'm pretty much a tradition 3 days a meal type of guy. Breakfast is usually light (bowl of cereal, bagel, waffle, toaster scrambler, etc). Lunch I typically include a serving of carrots and apple every day with either left-overs or a sandwich round. Dinner is pretty much whatever I feel like fixing, though I tend to go for rice/pasta since its pretty easy and some form of meat (hamburger, steak, or chicken).

As far as a daily guideline or nutrition schedule goes, what do you guys recommend? What types of meals do you guys have on a normal day during the week?

If any of you guys want to PM that would be great as I don't want to necessarily clutter up the thread.

[Feared]

Re: 2012 FITNESS CHALLENGE

As far as running goes - when is it actual beneficial to you? I mean, is there a benefit from running only 15 minutes a day or should I be running more at a time? I generally run 1.5 miles when I run.

More importantly, I think its about time I did more on the nutrition side of things. Last year I focused on cutting down on bad things (completely cut out fast food and soda, various snackings, frozen meals), eating less via proportion control, and basically just keeping track of my calorie intake. Now I think its time to assess what I'm eating and how I'm eating again. I'm pretty much a tradition 3 days a meal type of guy. Breakfast is usually light (bowl of cereal, bagel, waffle, toaster scrambler, etc). Lunch I typically include a serving of carrots and apple every day with either left-overs or a sandwich round. Dinner is pretty much whatever I feel like fixing, though I tend to go for rice/pasta since its pretty easy and some form of meat (hamburger, steak, or chicken).

As far as a daily guideline or nutrition schedule goes, what do you guys recommend? What types of meals do you guys have on a normal day during the week?

If any of you guys want to PM that would be great as I don't want to necessarily clutter up the thread.

Yeah the nutrition aspect, is the most important IMO. Losing the Fast Food, Sodas, Sugar/Snacks will help you greatly, and you should notice your body composition improving even a month after cutting those out completely.

As far as meals it's going to be tough staying dedicated to a meal plan, as you are going to be eating a lot of the same things, but that doesn't mean you have to sacrifice taste there are plenty of healthy eating alternatives.



For me I usually go something like this:

Breakfast: Usually have 3 eggs, scrambled or soft boiled. Maybe a Whole Wheat Toast with some Peanut Butter on it.

You could also do Whole Oatmeal with some Fruit, and Cinnamon sprinkled in. Some people can't give up their Bagels, so if you do get a Whole Wheat Bagel, with some Low Fat Cream Cheese or something.

Morning Snack: Protein Shake, and a fruit maybe a Banana, Apple, Blueberries, Orange.

Lunch: Some kind of Protein, usually Tuna because it's so easy and available. Either Tuna Sandwich, on Whole Wheat Bread with maybe some Lettuce, and sliced Tomato, or a Tuna Salad... mixed with Spinach, Red Onions, Grape Tomatoes, Cucumbers...etc.

Something else I do is a make Wraps. Cook up some Ground Beef, with Salsa, and throw it on a Whole Wheat Pita wrap.

Afternoon Snack: A lot of things you can do here, some more fruit, some nuts.. Peanuts, Cashews, Almonds etc. You could do something with Tuna etc...

Dinner: Usually a lean cut of Meat, or Fish. Grilled Chicken Breast, Lean Ground Beef, Flank Steak. If I feel like Fish I go with a Fillet or two of Salmon, Tilapia, or Flounder. Usually have with some slow digesting carbs like Brown Rice, or Whole Wheat Pasta.

Also have some kind vegetables here. Steamed Broccoli, Carrots, or some Spinach.

I'll usually have a Protein Shake, or some cottage cheese before I go to bed, but I'm trying to bulk... you probably won't need a final meal. Maybe Drink some Green Tea before bed.

[Matt10]

Re: 2012 FITNESS CHALLENGE

Down 3 pounds from Monday. Chris Powell is just awesome.