2012 FITNESS CHALLENGE

[Knight165]

Re: 2012 FITNESS CHALLENGE

Place me in the same boat.

If I weight in the morning, I'm about 226 and I'm 6'3...

I don't have a whole lot to lose, but I'm still cutting some off.

At 6'3"......225 is damn near perfecto IMO.
I'd love to drop 2 more inches off my waist....get closer to 210-215, but not lose any muscle.
Just gotta hit it all week and no matter how much I don't want to keep going down to the gym....do it anyway.
I must admit....it's a bit easier for me as I have a full gym at work and 24 hours twice a week, to get in at least two workouts(in each 24 hour period). There is little to no excuse for me not to hit it 4-5 times a week.
Plus, someone put up a little sign at work outside the gym.....fire related so you may not get it....but it's(paraphrasing)..."Get back in here you coward, someone's son or daughter is on the next floor, in the next room, depending on you to get there.....you know you're going to go...so give yourself the best chance to make it...in AND out... Don't be a p#$$y."
I must admit.....it has saved me from going back up to the kitchen for a cup of coffee and piece of cake instead a few times!

M.K.
Knight165

[NDAlum]

Re: 2012 FITNESS CHALLENGE

6-3 225 is perfect depending on the person's build

Here's my easy breakfast every morning which is perfect:

Heat up some water in a bowl...about 1/3 cup
When it's hot put in a scoop of protein, 1/2 cup oats, and 2 tbsp of PB

Mix it all up and enjoy

[Kearnzo]

Re: 2012 FITNESS CHALLENGE

At 6'3"......225 is damn near perfecto IMO.
I'd love to drop 2 more inches off my waist....get closer to 210-215, but not lose any muscle.
Just gotta hit it all week and no matter how much I don't want to keep going down to the gym....do it anyway.
I must admit....it's a bit easier for me as I have a full gym at work and 24 hours twice a week, to get in at least two workouts(in each 24 hour period). There is little to no excuse for me not to hit it 4-5 times a week.
Plus, someone put up a little sign at work outside the gym.....fire related so you may not get it....but it's(paraphrasing)..."Get back in here you coward, someone's son or daughter is on the next floor, in the next room, depending on you to get there.....you know you're going to go...so give yourself the best chance to make it...in AND out... Don't be a p#$$y."
I must admit.....it has saved me from going back up to the kitchen for a cup of coffee and piece of cake instead a few times!

M.K.
Knight165

Are you able to efficiently add muscle eating 1500 or fewer calories though? That's my only concern. I don't particularly want to add a ton of muscle, but some would be nice. I'd rather just become healthier, and get more of the that defined, muscular look.

Like I said, i'm over 2000 cals a day, which is a number that I can still cut a pound here and there with. I also don't wonder if i'd be better off going with somewhat heavier sets with fewer reps, as i'm probably not eating enough to gain a ton of muscle anyways. Just a little lost, as i'm right in the middle of trying to both gain muscle and trim down.

But I can say one thing. I did a month and a half of Insanity over the summer, and I loved the endorphin rush I was getting every day. But, it also wrecked my knees for a good while, which sent me spiraling back into my old, lazy ways. I hadn't completed a single workout until this past Monday, and overall, I feel so much better.

[NDAlum]

Re: 2012 FITNESS CHALLENGE

He's a firefighter so he can't add.

He probably eats about 2500 cals/day so don't listen to what he says!

[mattsb84]

Re: 2012 FITNESS CHALLENGE

Are you able to efficiently add muscle eating 1500 or fewer calories though?

No. Gaining muscle requires excess cals(above your maintenance) and a good lifting routine and rest. You're going to gain both fat and muscle but how closely you monitor your diet will be a determining factor along with what your lifting routine is like. It's the same for cutting...you will lose both muscle and fat and again, keeping a strict diet/routine will determine how much fat you lose and your bodys ability to maintain as much muscle as possible. Losing muscle on a cut is unavoidable (unless roids are involved). You'd look to get 1-1.5(ive seen as much as 2 as well...)gram of protein per pound of lean body mass (not total weight, lean body mass) to maintain as much muscle as possible on a cut.

500 cals over or under should yield results over time.

[Jonesy]

Re: 2012 FITNESS CHALLENGE

^^^ Great post as always Matt.

If I was you Kearnzo I'd just eat at maintenance and use my workouts to create a deficit. You'll slowly lean up and muscle loss will be minimal. You'll actually look more muscular with lower bodyfat as well and now's the time to start if you want to get in really great shape for the US summer.

[jeremym480]

Re: 2012 FITNESS CHALLENGE

In 2011 I was able to shed about 30 pounds (down from 230 in November of 2010 to 195 in September of 2011). However, in September I slipped back into my old eating habits. I started eating crap at work that I shouldn't eat, fast foods, diet sodas, desserts, etc. Add that to the Thanksgiving and Christmas feast and I put 20 pounds back on.

I knew that I would eat pretty ****ty for the BCS Championship game, so I put off my resolution for the first 10 days of January, but as of yesterday I'm back on board.

My plan is to cut down on carbs, cut out sugars and diet sodas. I'm really going to watch my portions too. I'm also going to start going back to the gym and busting out some cardio four days a week. Hell, I know what to do it's just a matter of doing it.

I forgot to weigh myself yesterday, but today I weighed in a 214. I'd like to get down to 190-195 before the summer (I'm 5'10, btw).

[Kearnzo]

Re: 2012 FITNESS CHALLENGE

^^^ Great post as always Matt.

If I was you Kearnzo I'd just eat at maintenance and use my workouts to create a deficit. You'll slowly lean up and muscle loss will be minimal. You'll actually look more muscular with lower bodyfat as well and now's the time to start if you want to get in really great shape for the US summer.

As in figuring my BMI, then staying right at maintenance? I believe last I figured it, it was around 2700 cals. Do you think working out just three days a week with weights is enough? I try to throw in some cardio at the end of each workout, but if necessary, I could probably throw in another day of all cardio.

Sounds like I need to up protein intake as well. I try to get some peanut butter, chicken, etc. in when possible, but I guess I could replace my post workout chocolate milk with protein shakes.

[Jonesy]

Re: 2012 FITNESS CHALLENGE

There is actually a few decent study's comparing the results of low fat chocolate milk and some expensive post workout products and the chock milk actually came out on top so I'd stick with it. It tastes great and is cheap and has just about the perfect blend of protein and carbs that you want post workout.

Would you be able to do weights 3 x week (say Mon, Wed, Fri) and cardio (maybe even the lower impact insanity ones) on the in between days (Tues, Thurs) then have weekends off?

Eating around maintenance (say 2500-2700) per day then doing that sort of working out 5 days per week (as long as you are really pushing yourself and not just going through the motions) should result in pretty sustained fat loss if you don't overeat or go crazy on the weekends and seeing as you haven't done a tonne of lifting you might even gain a bit of muscle as well. Just my .02.

[Kearnzo]

Re: 2012 FITNESS CHALLENGE

There is actually a few decent study's comparing the results of low fat chocolate milk and some expensive post workout products and the chock milk actually came out on top so I'd stick with it. It tastes great and is cheap and has just about the perfect blend of protein and carbs that you want post workout.

Would you be able to do weights 3 x week (say Mon, Wed, Fri) and cardio (maybe even the lower impact insanity ones) on the in between days (Tues, Thurs) then have weekends off?

Eating around maintenance (say 2500-2700) per day then doing that sort of working out 5 days per week (as long as you are really pushing yourself and not just going through the motions) should result in pretty sustained fat loss if you don't overeat or go crazy on the weekends and seeing as you haven't done a tonne of lifting you might even gain a bit of muscle as well. Just my .02.

Thanks man. Much appreciated. I suppose I'll stick with the chocolate milk for now.

I'll have to wing it with cardio. Since we moved, I work out in the basement with no tv, so Insanity is out for now. Today, I just did 2 minutes of jump roping, followed by 2 minutes of high knees, and just alternated the two for about 12 minutes. I'll be able to do more if I dedicate one or two days to pure cardio though.

[Knight165]

Re: 2012 FITNESS CHALLENGE

He's a firefighter so he can't add.

He probably eats about 2500 cals/day so don't listen to what he says!

Haha.......go polish your gun.

Seriously though....I'm steady at 1200-1600 per day(with one off 2000 cal day) and am still adding muscle.
But then again....I'm a freak, so you can't really go by me.

M.K.
Knight165

[AUChase]

Re: 2012 FITNESS CHALLENGE

I don't even track my calories.

I just don't eat anything with a lot of calories, that doesn't include some protein with it.

My diet today:

I woke up and made a shake for breakfast.

Ate some wheat thins on break

Went to lunch and ate a Banana sandwich with Peanut butter on Wheat bread.

Came home from work and ate a few tuna sandwiches on wheat


I'll probably consume another shake after I get back from the gym, to cap my day off.

[Knight165]

Re: 2012 FITNESS CHALLENGE

I don't even track my calories.

I just don't eat anything with a lot of calories, that doesn't include some protein with it.

My diet today:

I woke up and made a shake for breakfast.

Ate some wheat thins on break

Went to lunch and ate a Banana sandwich with Peanut butter on Wheat bread.

Came home from work and ate a few tuna sandwiches on wheat


I'll probably consume another shake after I get back from the gym, to cap my day off.

Just to piggyback...

I don't really even track my cals anymore to a tee...
It's just that I eat the same thing practically every day.

Breakfast
Corn Flakes w/non fat milk

Lunch
Either lean ham on wheat(plain)
or Tuna w/low fat mayo on wheat(no extra mayo)

Dinner
assorted meals all about the same cal count(from when I was REALLY dieting and counting cals left and right)

I might have a handful of almonds/peanuts/cashews(no salt) during the day sometime.

I drink only water

I take no supplements other than a multi-vitamin and a vitamin C every day
No supps....no bars...no shakes....

.....oh and no roids.

M.K.
Knight165

[jb12780]

Re: 2012 FITNESS CHALLENGE

I noticed a lot of people here are looking to drop a few pounds. Is anyone looking to bulk up? I'm 5'10'', 165, and a rugby player in college. I would like to get to 175-180, but also to get my cardio up. However, I tore two ligaments in my shoulder Saturday, so that may hamper my progress. Where should I start?

[Knight165]

Re: 2012 FITNESS CHALLENGE

I noticed a lot of people here are looking to drop a few pounds. Is anyone looking to bulk up? I'm 5'10'', 165, and a rugby player in college. I would like to get to 175-180, but also to get my cardio up. However, I tore two ligaments in my shoulder Saturday, so that may hamper my progress. Where should I start?

Ooof....that's gotta hurt.
Shoulder problems are gonna definitely hurt your workout program a bit.
But it may help you bulk up first(weight) and then hit the gym hard on your return after healing!

M.K.
Knight165