2013 FITNESS CHALLENGE

[cjonesfan921]

Re: 2013 FITNESS CHALLENGE

whats ur workout plan? i wanna lose some weight before my sisters wedding...its the 8th of June.

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My main thing is that I have cut out unnecessary calories. I've stuck to plain old water for drinks most of the time and an eating schedule that I like.

I've had family visit for the past 2 weekends and made it out roughly where I started..which I think is attributed to a quicker metabolism. I'm heading back to the gym tomorrow and will hopefully be able, with discipline, get to 180.


As for work out, I've stuck to pretty much machines at the gym, the free weights are always packed and I like to get my work out done in about 30-45. I always run a mile or so on the treadmill and also get some push ups before bed.

I, also, walk to and from the bus stop to work which is about 1.5 miles.

[AUChase]

Re: 2013 FITNESS CHALLENGE

Hoping I can get back after it. I have been out of commission for close to a week with sinus headaches and fevers. Just got to the doctor and got some medicine last night.

[jack1535]

Well my goal to get to 170 pounds (I'm 5' 9 150) started off good but I hit a lapse during for 3 weeks because of exams and starting a new job, luckily I've been getting back into it. I'm trying to lift 6 days a week and go for a run as much as possible. My end goal is to be almost as big as Nate Robinson since we are the same height, I know this take a long time though.

My big problem is I don't eat and when you're trying to put on weight that makes things hard. I'm just trying to get as much protein as I can every day.

[mattsb84]

Re: 2013 FITNESS CHALLENGE

Well my goal to get to 170 pounds (I'm 5' 9 150) started off good but I hit a lapse during for 3 weeks because of exams and starting a new job, luckily I've been getting back into it. I'm trying to lift 6 days a week and go for a run as much as possible. My end goal is to be almost as big as Nate Robinson since we are the same height, I know this take a long time though.

My big problem is I don't eat and when you're trying to put on weight that makes things hard. I'm just trying to get as much protein as I can every day.

Eat more calorie dense foods. Nuts, natty pb (or almond butter), brown rice, guac (delicious!)...it's not hard, if you're not a picky eater really. Most of that stuff is pretty cheap to get as well.

[AUChase]

Re: 2013 FITNESS CHALLENGE

You probably know this, but don't forget your body can't consume massive amounts of protein at once and properly use it.

I don't know the exact number, but I think 30-35g servings is the max.

[jack1535]

You probably know this, but don't forget your body can't consume massive amounts of protein at once and properly use it.

I don't know the exact number, but I think 30-35g servings is the max.

Yeah I read that in this thread, I usually have around 20 grams of protein in the morning, 25-30 at lunch when I have chicken, 35 post workout, 25-30 for dinner, and then 10-15 from a snack before bed. So I end up with 110-130 grams of protein per day

[AllJuicedUp]

Re: 2013 FITNESS CHALLENGE

You probably know this, but don't forget your body can't consume massive amounts of protein at once and properly use it.

I don't know the exact number, but I think 30-35g servings is the max.

This is bunk

There is no evidence that your body doesn't utilize FAR larger amounts of protein consumed in one sitting (I'm talking meals upward of 80, 90, 100 grams, etc).

The only research that ever hinted that 30ish grams was the max amount you could consume in a single meal were studies that only dealt with results after 3/4/5 hours and concluded that there was no difference between protein absorption in that time span. They then extrapolated that to say that consuming large amount of protein was no more beneficial than consuming 30ish grams in one sitting.

This was a convenient leap to make, since it fell right in line with the "eat 6 meals a day" mumbo jumbo that had been promoted for decades despite no scientific support.

Unfortunately, it is also a faulty conclusion. Of course protein absorption will be the same over such a short time period. Your body only uses on average between 2-10 grams of protein at a time (depending on the type, with most meat based proteins falling around the 5g mark). So yeah, after only a few hours the results will not be any different.

However, a number of studies since then have looked at longer term results (I'm talking weeks) where one group spread out their protein intake throughout the day over 3/4/5 meals and others restricted their consumption to small "feeding windows" and all these studies showed that there is no difference between the different groups (in some cases, the group that consumed more at once actually had better results).

At the end of the day, if you eat 90 grams of protein in a single meal, your body will use it, period. It will simply take your body longer to process it.

Heck, imagine how we would have survived as a species as hunter gatherers if we had to eat 6 meals a day, and our body couldn't make use of all the protein in one large meal... it is ridiculous!!!

[AUChase]

Re: 2013 FITNESS CHALLENGE

Well, I guess the licensed MD who has won multiple world body sculpting and lifting competitions that owns my gym has just been feeding everyone full of ****.

You could probably get away with consuming more natural and food related protein in a single sitting, but for these dudes taking massive post workout shakes. They aren't good for you at all.

Most people in the gym aren't putting in the kind of work that requires more than a 30-35 gram protein intake post workout. If your body doesn't use it properly, it can lead to fat.. n

These are just some general words of wisdom I always lived by. You find people everywhere who have a different take on the subject. An average male adult is wasting his time with 100g protein meals. Using ancestors from 200+ years ago isn't the best example.

In the long run, a few 30g ish servings a day and some added protein and nitrogen in the daily diet combined with some water is all you need. People shouldn't be using a tub of protein a week or eating a whole chicken for lunch. I just don't think its a coincidence most servings for whey and soy proteins is typically around 32g.




.

[mattsb84]

Re: 2013 FITNESS CHALLENGE

If your body doesn't use it properly, it can lead to fat.. n

Citation? How? Is there an assumption that I would be eating over maintenance? If I'm eating under maintenance, I don't see how that's likely.

[KG]

Re: 2013 FITNESS CHALLENGE

Xtend is just BCAA's and glutamine. No caffeine and is not anything to get you going. It's more of something I like the taste of and I feel like it helps me recover.

What up steeeeew. So you take Xtend while you workout?

I take hemavol(sp) which is pretty much Citrulline Mallate (caffeine free pre-workout drink). I'm going to have to try this out.

BTW, I'm in love with Almond Milk!

[NDAlum]

Re: 2013 FITNESS CHALLENGE

What up steeeeew. So you take Xtend while you workout?

I take hemavol(sp) which is pretty much Citrulline Mallate (caffeine free pre-workout drink). I'm going to have to try this out.

BTW, I'm in love with Almond Milk!

I just really love the taste of Watermelon. It's so damn good.

Some people hate the taste but most love it based on these reviews:

http://reviews.bodybuilding.com/SciVation/Xtend/

And yes unsweetened vanilla almond milk + my cinnamon bun protein = greatness

[murph17]

Re: 2013 FITNESS CHALLENGE

Tough Mudder #2 is in the books for me (i'm the tallest one)

[Kearnzo]

Re: 2013 FITNESS CHALLENGE

Tough Mudder #2 is in the books for me (i'm the tallest one)

Nice man. How are the Tough Mudders anyway? I've got 3+ months until I run the Spartan Beast in Vermont, and i've heard they are semi comparable. I'm nervous, but unbelievably excited.

I'm definitely on the right path as far as training goes. In January, I weighed 205 lbs. As of yesterday, i'm down to 175 and in pretty damn good shape. My VO2 max is through the roof. Some of the crazy high intensity workouts i'm completing now are ones I never would have been able to complete a few months ago. Today's workout was a 5k run around the neighborhood with a set of 30 burpees thrown in at the halfway point for good measure.

My workouts are usually high intensity circuit workouts involving running, kettlebells, and bodyweight exercises for about 50 minutes on Monday and Thursday, and cardio based routines with burpees thrown in on Tuesday and Friday. Saturday is for days when I just kind of throw together random workouts and change things up. This past Saturday, I threw on my 40lb. weighted vest and ran some hill sprints with burpees for about 30 minutes. That was a crazy workout.

I have a feeling that no matter how much I prepare, nothing can really prepare you for the Spartan, so i'm completing every workout like it's my last. I'm sticking to my diet pretty darn well also. About 2000 cals a day with lots of protein, and low sodium and carb.

[murph17]

Re: 2013 FITNESS CHALLENGE

Nice man. How are the Tough Mudders anyway? I've got 3+ months until I run the Spartan Beast in Vermont, and i've heard they are semi comparable. I'm nervous, but unbelievably excited.

Man those Spartan people are pretty secretive about their obstacles. Not a lot of info on the website. Actually got more info from YouTube videos. They do look pretty comparable in length and obstacles though. minus the electricity which seems to be a TM only thing.

Anyways there are two types of Tough Mudder/Spartan Race/Warrior Dash/etc. racers
A) really fit/strong people who take these on individually
B) moderately fit/strong people who take these on as a team.

judging from your training you are type A and I am type B keep that up and i think you'll be good to go for the Spartan.

we had two type A's on our "team" who went off and ran at their own pace. one guy, a natural runner - running like 50m/week, and hit the gym 3-4 times a week. he crushed it in 1:48 (the best time was something like 1:20). another shorter, stockier guy - Crossfit classes, handstand push-ups (show-off!), trains Parkour moves all the time, finished in 2:30.

then there was the rest of us type B's who walked up most of the hills, had to boost each other over the walls, and finished in about 4 hours.

on a good week, my training was a 5m run one night, 90 mins in the garage gym another night, and a men's league ice hockey game another night. on a bad week all i did was play hockey.

having a newborn 3 months before TM will really wreck your training schedule. not recommended!

[Kearnzo]

Re: 2013 FITNESS CHALLENGE

Man those Spartan people are pretty secretive about their obstacles. Not a lot of info on the website. Actually got more info from YouTube videos. They do look pretty comparable in length and obstacles though. minus the electricity which seems to be a TM only thing.

Anyways there are two types of Tough Mudder/Spartan Race/Warrior Dash/etc. racers
A) really fit/strong people who take these on individually
B) moderately fit/strong people who take these on as a team.

judging from your training you are type A and I am type B keep that up and i think you'll be good to go for the Spartan.

we had two type A's on our "team" who went off and ran at their own pace. one guy, a natural runner - running like 50m/week, and hit the gym 3-4 times a week. he crushed it in 1:48 (the best time was something like 1:20). another shorter, stockier guy - Crossfit classes, handstand push-ups (show-off!), trains Parkour moves all the time, finished in 2:30.

then there was the rest of us type B's who walked up most of the hills, had to boost each other over the walls, and finished in about 4 hours.

on a good week, my training was a 5m run one night, 90 mins in the garage gym another night, and a men's league ice hockey game another night. on a bad week all i did was play hockey.

having a newborn 3 months before TM will really wreck your training schedule. not recommended!

Nice man. I'd say I'm half and half. We are doing the Beast as a team of 3 and will stick together, but we want to push ourselves to finish the race as quickly as we can while not taking it crazy serious like some people will.

I'm just excited for it to get here. The best part is that it gives me motivation to improve myself physically every time I work out.