2012 FITNESS CHALLENGE

[NDAlum]

Re: 2012 FITNESS CHALLENGE

I don't understand the point in stepping on the scale every morning. Your body weight can change 5-10lbs just on water weight alone per day.

Create a diet that puts you under your daily intake, be consistent with it, be patient, and the weight will come off. Check progress bi weekly or monthly. Adjust your diet accordingly if you're not seeing results.

A gain of 5+ lbs means I pigged out and cheated. My weight does not rise that much in any other circumstance, period.

It's not necessarily to see how much weight I've lost. It's to keep me honest about eating right.

[Fresh Tendrils]

Re: 2012 FITNESS CHALLENGE

Same here. I use it as a means to see how consistent I am.

[Feared]

Re: 2012 FITNESS CHALLENGE

Glad to hear you are okay Phobia, definitely went waaay too hard in the gym.

If you decide to start exercising again I would take 3 day breaks in between work out sessions. Going heavy 5,6 days in a row is overkill In my mind. Also bring a Sports drink like a Gatorade, Powerade with you to sip in between sets so you are restoring Potassium, and Electrolytes back into your body.

[bigbob]

Re: 2012 FITNESS CHALLENGE

Also glad to hear you're okay Phobia.

I really need to start lifting again. Going to boxing just isn't helping me cut weight, which is really surprising to me. I cut 40lbs lifting from January to May and none from boxing August to November.

My buddy is going to start lifting again in December and I HAVE to have a spotter because of how fast my strength shot up to where I was before and more.

[Fresh Tendrils]

Re: 2012 FITNESS CHALLENGE

Bigbob, what kind of boxing program do you do?

I would love to get some kind of boxing bag/stand, but it would either need to be somewhat portable (live in a townhouse) or I would have to give up my weight bench (which I don't really want to do).

[Phobia]

Re: 2012 FITNESS CHALLENGE

Glad to hear you are okay Phobia, definitely went waaay too hard in the gym.

If you decide to start exercising again I would take 3 day breaks in between work out sessions. Going heavy 5,6 days in a row is overkill In my mind. Also bring a Sports drink like a Gatorade, Powerade with you to sip in between sets so you are restoring Potassium, and Electrolytes back into your body.

Thanks guys

Yea fear, see my morning breakfast is a 1 scope protein, 1 teaspoon peanut butter, 8oz almond milk, 1 frozen banana, several frozen strawberries, and teaspoon 3-6-9 fish oil. So my potassium intake is good, it is actually slightly to high. Doctor told me to cut back on a banana every day and more like 3 times a week. So I'm just removing the banana and adding raspberries and blue berries as a alternative.

My workout routine is nothing crazy. I just go crazy hard is my issue.

Monday - Chest and Triceps
Tuesday - Back and Biceps
Wednesday - 3 miles on the tread mill with interval sprints full speed
Thursday - Quads and Hammys
Friday - Shoulders and Traps
Saturday - 3 miles on tread mill with interval sprints full speed
Sunday - Rest

I will be switching the routine up every month to shock the body from adapting. Looking to add some supersets in randomly as a change of pace.

My issue stemmed from eating super clean, consuming to much water, and not supplementing back those lost electrolytes with a sports drink or food. Considering I have always done something similar to this from football till now 13 years later, it was amazing to see how crazy your body can get with it just slightly out of balance. I have a new appreciation for not delicate everything is in balance.

Still going to go hard in the gym, but going to be a lot more mindful of whats going in & out.

[Phobia]

Re: 2012 FITNESS CHALLENGE

I also forgot to mention the doctor told me to get off the creatine & preworkout. I don't mind giving up the preworkout, but the creatine is iffy to me. I've used it for years and years and never had any ill effects. He said it makes the kidneys work harder.

I've now switched back to just protein. What do you guys feel about this? Do you believe I should give up the creatine. My fiance' says I don't have to that the doctor is just telling me "his point of view", but I kind of lean on the side.......maybe he knows more than me lol

[mattsb84]

Re: 2012 FITNESS CHALLENGE

It does make your kidneys work harder, but the effect should be lessened by the copious amounts of water you should be drinking while taking it. I'm sure you're aware, but you shouldn't be taking creatine all of the time..should be cycling on/off every 4-6 weeks.

That being said, your doctor should know what's best based on your medical history...presumably. Other then the kidneys working harder, did he have any other reason? Or was that enough for him?

[Phobia]

Re: 2012 FITNESS CHALLENGE

It does make your kidneys work harder, but the effect should be lessened by the copious amounts of water you should be drinking while taking it. I'm sure you're aware, but you shouldn't be taking creatine all of the time..should be cycling on/off every 4-6 weeks.

That being said, your doctor should know what's best based on your medical history...presumably. Other then the kidneys working harder, did he have any other reason? Or was that enough for him?

Yea my water intake was plenty :wink: . Yea I know about cycling.

His reasoning was

"I've had numerous patients in here that are the huge body builder types with renal failure. They are taking creatine and plenty of other supplements that make the kidneys work much harder. Your kidneys have shown they have been under quit a load. I would get off all the supplements."

So I responded by asking if the protein intake would be ok, that I know protein itself causes the kidneys to work harder. He said yes it does but that it should be fine if I continue. This is where he went on and said I should lower my potassium intake though.

So based on how he came across to me, he just has a issue with the supplements. Now granted maybe he does have some reasoning why he feels so strongly against them. That is past my knowledge. I know what I've read and learned over the years about many supplements but as far as having great insight into the negative health effects, I don't. He on the other hand would see this side more, so I'm leaning to just following his advice and just sticking with eating good, consuming enough protein, and working out.

Granted he could be completely biased, who knows.

[mattsb84]

Re: 2012 FITNESS CHALLENGE

Makes sense.

Do you take anything other then creatine? How much creatine were you taking in per day? For how long?

[Phobia]

Re: 2012 FITNESS CHALLENGE

Makes sense.

Do you take anything other then creatine? How much creatine were you taking in per day? For how long?

Creatine, Protein, Preworkout (I've tried numerous ones), and 3-6-9 fish oil. I was taking glutamine & amino fuel last year but got off it since most proteins contain plenty.

Only 5g a day. I never got into the "loading" thing, just always have done the typical one scope 5g a day. Cycle wise I never went over 30 days on, 2 weeks off.

I say length wise, I've only been on creatine a total of 5 years. I used it through out high school during football. Then a stint in 2004 & 2005 during college and lifting again. Then started back on it in 2011, with gaps the length of YEARS between usage.

[bigbob]

Re: 2012 FITNESS CHALLENGE

Bigbob, what kind of boxing program do you do?

I would love to get some kind of boxing bag/stand, but it would either need to be somewhat portable (live in a townhouse) or I would have to give up my weight bench (which I don't really want to do).

I actually go to a boxing gym, so it's not something that I do on my own. There's sparring, speed bags, heavy bags etc.

The guy that runs the gym (John Robertson) has had multiple Pennsylvania Golden Glovers, most notably a 6-time winner in Tommy Wilt. He's also coached multiples State Champion Teams in the 90s and early 2000s.

[bigbob]

Re: 2012 FITNESS CHALLENGE

My buddy who just had his first MMA fight (and won, woo!), really wants me to join his gym and cut to 260. I just, I don't know how I feel about cutting down that far.

[roadman]

Re: 2012 FITNESS CHALLENGE

Alright, I have a question.

I just started a workout regimen(day 4 today) that includes something called the ABC's, similar to H I T T workouts.

A=above the waist
B=below the waist
C= cardio

6 different circuits, last circuit cardio, 3 sets each.

For ex. 1st circuit on Monday was, 1 minute push-ups, 1 minute overhead triceps, 1- minute jumping jacks, and then, repeat.

Several hours after the workout, muscle soreness crept in. Now, I'm older than a lot of you, and this is the first workout I did with weights in about 3 months. While sleeping, I could really feel the tenderness in my left elbow.

I swallowed 6 Ibuprofen's and 6 Gloco's the next day. My left elbow soreness started to dissipate and the next day worked on other areas.

Is there anything tricks to alleviate the muscle soreness?

I've read stretching(which I did), eating after workout(protein and carb), keeping hydrated and keep moving around.

I'm overweight, so, trying to lose the weight.

Thanks.

[JODYE]

Re: 2012 FITNESS CHALLENGE

As cliche as it may sound, taking protein is the best way to combat muscle soreness from working out.

On top of repairing it also promotes muscle growth, which I'm sure that you already know. It also helps to replenish protein your muscles used during your workout.

The other things I do, are more geared towards my workout. If you are doing cardio-centric workout routines, I would recommend that you get plenty of carbohydrates as well. Your muscle soreness could also be tied to a lack of gylcogen, which carbs help restore.

I used to be a real supplement supporter. Pre-Workouts, Post Workouts, stimulants, pro-hormones etc. then I learned the importance of a diet and consuming the right foods and how BCAA's help support muscle growth and fat loss.

I now only take 3 BCAA pills (Amino Fuel) and a protein. Two important aminos that those pills contain are Leucine (Promotes muscle protein synthesis) which is supplemented by protein and Arginine (Speeds up muscle repair).

Since I've been doing that I've had little to no muscle soreness and I do circuit/super-set training 4 days out of the week.