2014 FITNESS CHALLENGE

[DJ]

Re: 2014 FITNESS CHALLENGE

Got a nice 6-mile run in after work; nice way to end the week. Getting a much-needed massage tomorrow, so will probably get back to it either Sunday or Monday, likely getting in a bike ride.

[RockinDaMike]

Re: 2014 FITNESS CHALLENGE

That reminds me how important it is to get a massage a couple times a month to get better results. My friend is a body builder and he says it's vital to get results faster.

If I don't massage I use a foam roller regularly. It's your best friend and enemy at the same time lol. You recover much faster and prevent injuries

Sent from my GT-N7100 using Tapatalk

[Jr.]

Re: 2014 FITNESS CHALLENGE

DJ, you said you work in college athletics. Is there not a gym on campus that you can go to? That would get rid of the expense of a gym membership, and cut down travel time.

Also, do they need a pitching coach???

To my own story:

I've struggled lifting consistently since I stopped playing baseball (6 years ago, yeesh). I'll go for a few months, then stop for 6 months, then get back into it, then stop again. It hasn't helped that I've had some serious injuries over the last 2 years (torn ACL, broken hand). But now I'm focusing on getting back to lifting since I've gained some weight and I want to try to pitch in a men's league next Spring.

I'm gonna follow that link you posted, DJ, as that's exactly what I need. I hate creating workout plans so this gives me a good template and I can input the exercises.

[DJ]

Re: 2014 FITNESS CHALLENGE

DJ, you said you work in college athletics. Is there not a gym on campus that you can go to? That would get rid of the expense of a gym membership, and cut down travel time.

Also, do they need a pitching coach???

To my own story:

I've struggled lifting consistently since I stopped playing baseball (6 years ago, yeesh). I'll go for a few months, then stop for 6 months, then get back into it, then stop again. It hasn't helped that I've had some serious injuries over the last 2 years (torn ACL, broken hand). But now I'm focusing on getting back to lifting since I've gained some weight and I want to try to pitch in a men's league next Spring.

I'm gonna follow that link you posted, DJ, as that's exactly what I need. I hate creating workout plans so this gives me a good template and I can input the exercises.

I work for a Conference, not an institution. We do have a gym in our office building, but it's comparable to what you find in most hotels, so not a lot of room and DB's only go to 50 lbs.

Hope that program works out for you.

[AUChase]

Re: 2014 FITNESS CHALLENGE

Command PT was legit today.

We did 10 pushups and then ran two laps around the gym.

Repeated this process 10 times and it got intense towards the end.

We finally have CFL for our command that mixes things up.

[psychraider32]

Re: 2014 FITNESS CHALLENGE

270 on deadlift today. Still trying to gain some weight (stuck at 135). It's just hard for me to ever eat enough.

[Feared]

Re: 2014 FITNESS CHALLENGE

270 on deadlift today. Still trying to gain some weight (stuck at 135). It's just hard for me to ever eat enough.

BMR Calculator

Plug in your stats, and Multiply the number it spits out with whichever classification in the table below fits your day to day activity level.

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Then add +500 Cals, and you have a rough guideline for the exact number of Calories you need to put yourself in a Caloric surplus and Bulk. For instance when I was 140 Pounds, I needed 2,7000 - 3,100 Calories to be in a good surplus.


How can I get to those figures?

Spoiler

Uncle Ben will be your best friend... Cooks in 90 seconds, 460 Calories per Bag. 2 bucks per bag at most Grocery stores buy like 10 of them snitches for the Week. Then add like 2 tablespoons of Macademia Nut Oil, or Flax Seed Oil and Bam your at 700 cals for a bowl of rice.

• Fats
  Macadamia Nut Oil
  Flax Seed Oil
  Olive Oil
  Avacado
  Almond/Peanut Butter
  Pumpkin or Sunflower Seeds
  Nuts (Almonds, Walnuts, Macadamias, Pistachios)
  
  Carbs
  Rice (Brown/or White)
  Yams/Sweet Potatoes
  Pasta
  
  Casein
  Cottage Cheese

These are all Calorically Dense foods, meaning for a little amount you are packing a lot of Cals per serving. Which is helpful for a skinny guy with a small appetite... like me. Sneak like a tablespoon of Olive Oil into your salads, or mash up some Avocado into a Guac topping for Salads or Chips, add some Flax Seed, or Macadamia Nut Oil to your Rice... and you will reach 3k+ cals daily easily.

[Feared]

Re: 2014 FITNESS CHALLENGE

Saw the weirdest thing in the gym today. Was squatting, and I noticed a female member goes up to a Squat Rack, up on the Safety bars and starts doing push ups on it...

I was really confused didn't know how to react to that...

[Antec]

Re: 2014 FITNESS CHALLENGE

I see it all the time at my gym. Typically out of shape people. I imagine it makes it easier being able to support more weight with your legs.

[kingkilla56]

Re: 2014 FITNESS CHALLENGE

I dont understand the visual. How do you do pushups on a squat rack?

[beast10]

Re: 2014 FITNESS CHALLENGE

Been benching, working with my biceps, as well as going through a series of vertical workouts.
Got some series results right away, I'm getting much stronger yet I'm not getting bigger which is the goal. Eating well, taking vitamins and everything, still not working.

[Feared]

Re: 2014 FITNESS CHALLENGE

I dont understand the visual. How do you do pushups on a squat rack?

This wasn't the exact model of Rack.. but it looked something like this.


and Antec, she didn't look out of shape. Actually quite fit looking.. regardless it peeved me because she was grossly misusing a Power Rack.

Been benching, working with my biceps, as well as going through a series of vertical workouts.
Got some series results right away, I'm getting much stronger yet I'm not getting bigger which is the goal. Eating well, taking vitamins and everything, still not working.

Patience young man.. patience... Gaining muscle takes time. If you're expecting to hulk up in a week of lifting.. you will get disappointed.

The most important part to gaining size, is making sure you're in a Caloric Surplus. Start tracking your Macro intake, keep lifting hard and smart, and eating right like you are doing; and the results will start to showIn time .

Outside of the absolute beginner "Noob gainz" phase you can expect to gain a solid 1-2 lbs of muscle a month, if you do everything right. Until you become advanced where the size comes on much slower.

[Antec]

Re: 2014 FITNESS CHALLENGE

I've never seen anything like that in your pic. What I see is doing pushups by putting their hands on the bar and feet on the ground. Picture his hands where his feet are.

[24]

Re: 2014 FITNESS CHALLENGE

A small victory today for me, but a victory nonetheless. I promised myself that I would fit into a pair of size 32 Jeans by the end of the summer. I made that happen today! I'm down from a 34 and i started in the beginning of June!

[AUChase]

Re: 2014 FITNESS CHALLENGE

I used to use a squat rack in my gym. I would use the back bar and raise it up high so I was doing steep inclined pushups.

Then I would lay dumbbells out in front of the rack for support like this


60 40 25 25 40 60

I would start wide and do ten, move to the 40's and do ten, and then move in to the 25's and do ten and then work my way back out. Three sets of that will get you burning good, especially when you get in close with the 25. The dumbbells also help you stay honest with your form. I couldn't get the elevation on my legs with a bench and our gym had plenty of equipment to not be in the way.