2016 FITNESS CHALLENGE

[DJ]

Re: 2016 FITNESS CHALLENGE

I've done all the starting strength stuff. Strong Lifts, Madcow, Bill Starr 5x5 stuff. It's with these types of programs that I began to build up more strength and eventually knee pain.

My form is great until I start to increase the weight.
Then on my last 2 or 3 reps, the form starts to wain as I struggle to press the weight.
I've spoken to professionals via electronic means and what I'm learning is that a very small percentage of the population has the body type and genes to properly squat regardless of the weight being used. And most of those guys are young and short, or at least built like boulders. I am none of these.
Being a tall, skinny guy, I have a long trip going down and then back up.
It's nothing to brag about, but at my peak, I was squatting 375x5. It was around this weight that my knees would hurt.
So I'd reset and start over, making sure to master my form. Nice and slow.
As soon as I approached 350, the pain started up again.
I had personal trainers watch my form. I'd have great form with lighter weights but as soon as I'd up the weight, it went out the window.

I'm in my 40's now and I realize it's just not worth it. I'm not a competing powerlifter or pro athlete. Why am I risking my long-term health over something so trivial?
I couldn't even pick up my 2YO daughter from a kneeling position without stabbing pain at the top of my kneecaps.
Since I've abandoned squats, my knees feel great. I can squat down to pick her up without any discomfort.

The last few weeks I've subbed with leg press and Tabata body squats.
I know I won't gain as much mass and strength, but I don't care. I'd rather be able to walk without pain in my advanced years than have big legs while riding in a wheelchair.

I've had similar issues with squatting and have switched to the leg press as my main quad exercise.

[Brandwin]

Re: 2016 FITNESS CHALLENGE

When you guys have a "cheat" day do you go all out. IE fast food burger, fries, soda and a dessert or do you still cut back like burger and fries only? I'm messing with both counting points and calories. Just trying to get a feel for the cheat days.

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[Fresh Tendrils]

Re: 2016 FITNESS CHALLENGE

I think the goal is to be mindful of what you're eating while not being so absolutely brutal on yourself to the point where you're not enjoying eating or hate yourself for it.

On the flipside you don't want to ruin all the good you've built up throughout the week with one cheat day/meal.

Honestly, if I know I'm going to eat out or want to gorge on junk food I will cut back/out on my other meals during that day. I also try to keep favorite junk foods out of the house. If the craving is strong enough then I can plan on going to the store, but if its freely available already at the house then my self-control is significantly less powerful.

[Brandwin]

Re: 2016 FITNESS CHALLENGE

Yeah, I was just curious. Say this weekend I eat a light breakfast and then at lunch get me a burger and fries, I know if I eat dinner, it probably needs to be light, right? I could still skip the coke and dessert, which would probably keep my under my calorie/points for the day. I haven't had a soda for a bit, but I also haven't had a burger in about two weeks, which is my favorite food and when I like to drink a soda. So who knows. I am sure I could go with water. Just not sure how to gauge it.

[cjonesfan921]

Re: 2016 FITNESS CHALLENGE

I'd advise cutting out soda completely. Forget the calories, the sugar alone will kill ya.

[NYJets]

Re: 2016 FITNESS CHALLENGE

I don't think going all out on a cheat day is a good idea, that can wipe away all your progress for the week. I think if you track your calories and plan ahead, you can usually sneak in a few "cheat" meals per week and still meet your goals

[Brandwin]

Re: 2016 FITNESS CHALLENGE

Someone explain this to me-

My calorie total is 1500 to lose 1-2 pounds a week (drinking water with all meals)

Scenario 1

Spoiler

Breakfast - 210 calories
Bowl of cereal(1 cup) with unsweetened almond milk (1 cup) 140 calories
Hard boiled egg - 70

Lunch - 620 calories
Two beef tacos - 340
cup of refried beans - 190
Lemon bar - 90

Dinner - 390
Egg white sandwich with turkey - 250
bowl of cereal with unsweetened almond milk - 140

Total - 1,080

Which means I am 420 shy of my total.

Scenario 2

Spoiler

Breakfast - 210
Bowl of cereal(1 cup) with unsweetened almond milk (1 cup) 140
Hard boiled egg - 70

Lunch - 1,010
Burger 620
Fries 390

Dinner - 140
Bowl of cereal(1 cup) with unsweetened almond milk (1 cup) 140

Total - 1,360

Now both days I am under my calories of 1,500, but obviously the tacos nor the burger meal are healthy options. Do I consider those cheat days or as long as I stay around what my total calories should be, I will be okay?

[bad_philanthropy]

Re: 2016 FITNESS CHALLENGE

Someone explain this to me-

My calorie total is 1500 to lose 1-2 pounds a week (drinking water with all meals)

Scenario 1

Spoiler

Breakfast - 210 calories
Bowl of cereal(1 cup) with unsweetened almond milk (1 cup) 140 calories
Hard boiled egg - 70

Lunch - 620 calories
Two beef tacos - 340
cup of refried beans - 190
Lemon bar - 90

Dinner - 390
Egg white sandwich with turkey - 250
bowl of cereal with unsweetened almond milk - 140

Total - 1,080

Which means I am 420 shy of my total.

Scenario 2

Spoiler

Breakfast - 210
Bowl of cereal(1 cup) with unsweetened almond milk (1 cup) 140
Hard boiled egg - 70

Lunch - 1,010
Burger 620
Fries 390

Dinner - 140
Bowl of cereal(1 cup) with unsweetened almond milk (1 cup) 140

Total - 1,360

Now both days I am under my calories of 1,500, but obviously the tacos nor the burger meal are healthy options. Do I consider those cheat days or as long as I stay around what my total calories should be, I will be okay?

Right around or under you will be fine. As long as you create an aggregate calorie deficit. The thing about cheat days prior to actually making progress is that you can really undo a lot of the deficit and hurt improvements to willpower. Best way to do it is to go hard and not have cheat days until you've dropped enough weight and established an solid routine.

When I was losing weight my "cheat days" were strictly when I would go out to a significant social gathering or special occasion. I didn't build them into my routine or hinge my diet on them like I had in the past.

[NDAlum]

Re: 2016 FITNESS CHALLENGE

Gonna be honest: both days are garbage.

Cereal is pointless if trying to lose weight. Empty calories with simple sugar. Actually cereal is just pointless to begin with...and good luck sticking with a 1 cup serving!

Just a simple google search on what "clean" foods are will help. I think you'll be starving and will struggle to find energy if you eat what you just posted.

Veggies
Lean proteins
Good fats
Limit simple carbs/sugars

Limit drinking calories aka juice/milk/etc

[Brandwin]

Re: 2016 FITNESS CHALLENGE

Gonna be honest: both days are garbage.

Cereal is pointless if trying to lose weight. Empty calories with simple sugar. Actually cereal is just pointless to begin with...and good luck sticking with a 1 cup serving!

Just a simple google search on what "clean" foods are will help. I think you'll be starving and will struggle to find energy if you eat what you just posted.

Veggies
Lean proteins
Good fats
Limit simple carbs/sugars

Limit drinking calories aka juice/milk/etc

Right, but I was curious if that would be considered a cheat day even though I am under or around the 1500 calories?

Of if I eat chicken breast and veggies for dinner, but a burger and fries for lunch and it pushes me to 1800? or goal even with cheating is to try and stay under 1500, but an unhealthy meal at lunch with healthy options in between is what I should aim?

Basically for me if I keep the soda gone and the sweets and cut back on the fast food I think I'll be good to go. My goal is about 30 pounds.

[NDAlum]

Re: 2016 FITNESS CHALLENGE

If you're going to cheat, have a little surplus of calories and enjoy a meal without counting.

For me I'm going to use Sunday's as the cheat day with the wife. One meal + one dessert within reason is going to be what I allow myself.

I highly doubt I'll ever cheat on breakfast...so if I have a large lunch/dinner as my cheat I'll just eat a very small 3rd meal.

Cheat to me is a meal that's like 1,500-2,000 calories (should depend on your size IMO). You're not cheating if you stay under your typically calorie limit.

Example for me: I might have a 5 guys burger + split the fries with the wife. Then I'll have like a ben & jerry's pint. That's probably like 2500 cals!

I just make sure to have a good workout Monday

[vidgames]

Re: 2016 FITNESS CHALLENGE

It's simple...workout...track your MACROS until you understand nutrition...get rid of the sugar...no fake sugar either and pounds will fall off.

[cjonesfan921]

Re: 2016 FITNESS CHALLENGE

I honestly don't count calories, I just try to eat clean, or as clean as possible and work out almost daily. My weight has gone up considerably but I fit my clothes a lot better, I'd say mostly muscle mass gains.

I want to lean up considerably but I still fall off the wagon a few times more than I'd like when it comes to clean eating.

I have a Monster energy drink addiction but it's the 'lo-carb' blue one which only claims to have 7g of sugar. Unsure of any other ingredients in there that I should limit my intake because of.

[NDAlum]

Re: 2016 FITNESS CHALLENGE

I'm on the ultra zero monster kick. I know I shouldn't...but I drink so much water I'm convinced I at least keep my kidneys pretty clean


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[KG]

Re: 2016 FITNESS CHALLENGE

I'm on the ultra zero monster kick. I know I shouldn't...but I drink so much water I'm convinced I at least keep my kidneys pretty clean


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I can't do that fake sugar Stew even if it's supposedly "natural" and yeah, if you're going to cheat go all out.