2015 FITNESS CHALLENGE

[NYJets]

Re: 2015 FITNESS CHALLENGE

If you're really spending a minimum of 90 minutes in the gym with 30 second rest periods you may be overtraining.

And you probably aren't eating enough. I hear you about it being tough in college I lifted all the time, drank protein shakes, and still usually lost weight in college. But if you want to gain size you need to eat more.

[msuduo]

Re: 2015 FITNESS CHALLENGE

Is it possible to gain size and lose weight? That's where I am...

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[RockinDaMike]

Re: 2015 FITNESS CHALLENGE

Anyone have any good online yogis they can recommend? I did quite a bit of searching and settled on Yoga with Adrienne on YouTube but I wanted to see if there was anything others could recommend.

I'm into Ashtanga yoga so I look up the teachers who learned from Patabi Jois. David Swenson, Kino McGregor. They are more for inspiration as they do not so much of showing the whole sequence.

The style is very intense, so if you're not into that, check out yin and hatha teachers which are relaxing types of yoga and you can find a bunch of routines by looking up those keywords.

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[Feared]

Re: 2015 FITNESS CHALLENGE

I am a college student so it is hard to have 3 amazing meals each day, but I do eat 3 meals a day including at least 2 protein shakes. I'd say the only food group I don't eat enough of are different vegetables. I usually just stick to salads and broccoli.

However, I do not take BCAAs. I recently invested in some creatine monohydrate though.

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You don't really need BCAA's, try to get the majority of your Protein intake from Whole foods. (Chicken, Beef, Steak, Eggs, Fish, Milk) Powders are convenient but you shouldn't over rely on them, whole food will satiate you more and give you more nutrients.

I believe your issue is you need to increase your caloric intake, you could be killing it in the gym but if you're not getting in enough calories you won't see the Mass gain you're looking for . Especially since you're a college student and probably walking around a lot from class to class with a hectic schedule.

Yeah it's hard and all that but if you're serious about your muscle building proto-call you'll find ways. Buy a Bag of rice and cook it all and store it for the week. Then add an extra cup or 2 per day to your meals, (or buy those microwave ready minute rice cups). Keep a jar of Peanut/Almond butter on hand and snack on that through out the day. 2 table spoons is like 300 calories, do like 4 table spoons a day.

[NDAlum]

Re: 2015 FITNESS CHALLENGE

Is it possible to gain size and lose weight? That's where I am...

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Not really. When you lose bodyfat it will give you the appearance of gaining size but it's just your muscles become more exposed.

[msuduo]

Re: 2015 FITNESS CHALLENGE

Not really. When you lose bodyfat it will give you the appearance of gaining size but it's just your muscles become more exposed.

Yeah, that's what I've noticed. Down about 8 pounds but definitely more definition.

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[NDAlum]

Re: 2015 FITNESS CHALLENGE

Well I was just cleaning and my middle upper back tightened up on me pretty bad. Breathing doesn't even feel that great. Any ideas? It feels like a muscle pull/strain.

[mattsb84]

Re: 2015 FITNESS CHALLENGE

Well I was just cleaning and my middle upper back tightened up on me pretty bad. Breathing doesn't even feel that great. Any ideas? It feels like a muscle pull/strain.

heating pad/sauna/hot bath...maybe a massage. Take some kind of anti-inflammatory and stay away from...cleaning.

[Money99]

Re: 2015 FITNESS CHALLENGE

I've never been much of an athlete or a cardio guy, but I love lifting weights. I've been in the gym for a year now and my body doesn't show a lot of definition (mainly because I'm a ginger and have very pale skin in my opinion) lol. However, I have become above average in terms of weight that I lift. I'm not looking to lose weight because I'm around 165. Is there anything I could do to increase my definition and not lose weight?

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It's all about diet.
What kind of routine you're doing in the gym is almost insignificant in relation to what role your diet plays.
Grow muscle, shed fat, looked ripped.

I've seen guys who were cut from stone that follow a purely power-lifters routine.
Just like I've seen shredded guys who do high-intensity workouts.

In the end, it's about body fat %. Nothing more.

P.S. Cardio, outside of HIIT, won't do much for cutting either.
Run a marathon and notice how many hefty (or even obese) people are able to finish the race.

Muscle burns fat. Consuming less fat means less body fat %.

[DJ]

Re: 2015 FITNESS CHALLENGE

General update:
Still running 3-4 times a week, averaging around 20-25 miles a week. Also been getting out on my bikes (road and mountain) a couple of times. Doing some kettlebell training either after running/biking or on a separate day.

Definitely need to be more diligent with my stretching routine.

[LingeringRegime]

Re: 2015 FITNESS CHALLENGE

It's all about diet.
What kind of routine you're doing in the gym is almost insignificant in relation to what role your diet plays.
Grow muscle, shed fat, looked ripped.

I've seen guys who were cut from stone that follow a purely power-lifters routine.
Just like I've seen shredded guys who do high-intensity workouts.

In the end, it's about body fat %. Nothing more.

P.S. Cardio, outside of HIIT, won't do much for cutting either.
Run a marathon and notice how many hefty (or even obese) people are able to finish the race.

Muscle burns fat. Consuming less fat means less body fat %.

Couldn't agree more. My body fat is slowly getting lower and I am looking bigger. But it is really an illusion. It's a grind for me being a natural endomorph but seeing more of my abs every month is helping me stay motivated.

EDIT: This is a long article, but it is a good read about Bulking. Totally changed my way of thinking about the topic...

http://www.t-nation.com/readArticle.do?id=1268956

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[NDAlum]

Re: 2015 FITNESS CHALLENGE

It's all about diet.
What kind of routine you're doing in the gym is almost insignificant in relation to what role your diet plays.
Grow muscle, shed fat, looked ripped.

I've seen guys who were cut from stone that follow a purely power-lifters routine.
Just like I've seen shredded guys who do high-intensity workouts.

In the end, it's about body fat %. Nothing more.

P.S. Cardio, outside of HIIT, won't do much for cutting either.
Run a marathon and notice how many hefty (or even obese) people are able to finish the race.

Muscle burns fat. Consuming less fat means less body fat %.

Cardio will help you cut. Cardio burns calories which = body fat loss

The bolded I completely disagree with. It's just about calories...not macro nutrients (carb/fat/protein)

Just my .02

[Money99]

Re: 2015 FITNESS CHALLENGE

Cardio will help you cut. Cardio burns calories which = body fat loss

The bolded I completely disagree with. It's just about calories...not macro nutrients (carb/fat/protein)

Just my .02

I worded it wrong, but you're right. Calorie counting is what's needed.

I still don't agree about cardio though.
I have a buddy that's a Triathalon and Iron Man athlete and the best way to describe him is doughy. He has zero definition and all this man does is run, bike and swim.

It certainly doesn't hurt, but when you consider you need to burn over 3000 calories to lose one pound, endless cardio won't get you cut nearly as quickly as weight lifting and diet.

Couldn't agree more. My body fat is slowly getting lower and I am looking bigger. But it is really an illusion. It's a grind for me being a natural endomorph but seeing more of my abs every month is helping me stay motivated.

EDIT: This is a long article, but it is a good read about Bulking. Totally changed my way of thinking about the topic...

http://www.t-nation.com/readArticle.do?id=1268956

What have you been doing to cut weight?
I started doing intermittent fasting and I lost 12 lbs in approximately 4 weeks. And I'm a naturally skinny person.
I'd like to do a bit more though. My biggest problem is my sweet tooth.
I should really be counting my calories as well. Getting old sucks, haha.

[LingeringRegime]

2015 FITNESS CHALLENGE

I worded it wrong, but you're right. Calorie counting is what's needed.

I still don't agree about cardio though.
I have a buddy that's a Triathalon and Iron Man athlete and the best way to describe him is doughy. He has zero definition and all this man does is run, bike and swim.

It certainly doesn't hurt, but when you consider you need to burn over 3000 calories to lose one pound, endless cardio won't get you cut nearly as quickly as weight lifting and diet.



What have you been doing to cut weight?
I started doing intermittent fasting and I lost 12 lbs in approximately 4 weeks. And I'm a naturally skinny person.
I'd like to do a bit more though. My biggest problem is my sweet tooth.
I should really be counting my calories as well. Getting old sucks, haha.

I'm IF as well. Started with 20/4 now I'm 22/2 for the past two weeks and I'm doing better than I thought. I'm doing Keith Webers two DVDs as shown in my avatar. Never felt better.

I'm counting calories as well. Free dieting dot com calorie counter. Getting ready to feast right now just finished my workout. 1770 here I come.

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[Rules]

Re: 2015 FITNESS CHALLENGE

I worded it wrong, but you're right. Calorie counting is what's needed.

I still don't agree about cardio though.
I have a buddy that's a Triathalon and Iron Man athlete and the best way to describe him is doughy. He has zero definition and all this man does is run, bike and swim.

We must have the same friend.