EliteCM.net

I know there are alot of sites on this topic but I'm just wondering who all in our CM community eats healthy and works out regularly.

I've been really tired for the past year and am finally sick of it. I'm sure im not the only one. I keep telling myself I'm going to the gym starting at 5:30AM tomorrrow and going to eat healthy from here on out but of course it never happens. I seriously lack the motivation so that's why I'm posting this, I'm hoping this thread can help some fellow CMers,including myself out and maybe we've got a few guys who have some stories they can tell us. Both my dad and my grandfather are way over weight, I'm not in that class yet, but I fear if I keep on the current track that I'll be there by the time I hit 30. The basic purpose of this thread is to help, motivate, and share experiences.


Before I get on my soap box, I'd like to hear from you guys.

Funny thing is I just spent the last 2 hours reading on a fitness forum.  As a kid I used to be obsessed with fitness. Like when I was 7 I'd be outside doing wind sprints for an hour, speed jump rope, 100 push ups a night, 100 crunches a night, played soccer for 16 years and before the car business played basketball and soccer at least 3 times a week.  All of a sudden when I got in the car business 5 years ago all that went out the door, my smoking increased, so did my eating and lack of movement.  Granted my metabolism is still so fast(I think from all the stuff I listed above when I was younger) that I never really gained a pound but lost a ton of muscle and gained a tiny beer belly.  Well as some of you know almost 12 weeks ago I decided to quit smoking cold turkey and have been cruising ever since.  At the same time I knew that when most people quit they tend to gain weight so to prevent that as well as speed up the recovery of my lungs I decided to get back into working out.  I started out running 1 mile a day and as of now I'm up to 3 miles a day! I'm starting off with the cardio to get back into soccer and once I'm satisfied with that I'll move into other areas.

The point is you can do it! You just have to get out of your comfort zone where everything is easy. It's easy to say you dont have time, it's easy to not feel like it, and it's very easy to just lay/sit there. What I've told Ashley which also got her motivated to start coming with me consistently is you just gotta say Fuck it. When you sitting there thinking about it just say Fuck it and go ahead and do it at that very second so you dont have time to talk yourself out of it. Kind of like getting out of bed in the morning when you dont want to. Hope some of that helps.

My dad and older brother both gained a lot of weight in their college days from drinking. Everyone says I'll end up the same but I've been skinny as a rail my whole life (way high metabolism). I think just being active and going easy on beer and real fatty foods will keep you in decent shape if you're already in it. You could always set up a schedule to work out and become stronger, once you see the results you'll be motivated. Take amplified creatine pills that they sell at GNC and stuff, it helps with your endurance and gives your muscles more water while you work out (assuming you drink a lot of it).

I'm pretty much in the same boat as you; I just hit my twenties and its getting to be that time where I gotta take care of my body or watch it go to shit. There's a gym right by my house that I was thinking of going to once or twice a week just to stay toned. I went on a lot of badass hikes when I went to Hawaii so I got a little more in shape and probably gained back some lung capacity from when I used to smoke cigarettes. It feels pretty good. Like I said the only way you'll really feel motivated is by seeing results so just push yourself the first few weeks and then you'll get into it.

I run, bike, and occasionally lift weights. I eat pretty healthy and dont eat much because my metabolism is so damn slow. I dont drink or smoke. However, I am not tiny. I am thick but thats just because of my build, 5' 11" and 185lbs. I was a lot more active in middle school and early high school because I played basketball, tennis, golf, baseball, and soccer with the school. Then I started working and quit all of those competitively. I think just stopping playing all of those in a matter of a year is what caused my metabolism to slow so much. To sum it up I eat fairly healthy and I am active but I am not skinny or fat and never will be, hopefully on the fat part.

Thanks for the input guys. I was extremely active thru high school and college but after getting married and having a kid it's all down hill. I was mostly 175 but have balloned up to 210, which ist bad considering I'm 6'2. I moreso want to work out and lose the beer gut, gain some confidence and maintain a higher level of energy. I'll keep you guys posted if I can get up and hit the gym. I'm going to take Derrick's advice and just say fuck it and go in lol

lacking motivation is mainly everyone's problem that wants to be in shape. What you have to do is just go in, and do it on your own and not rely on someone else because if you do , when they decide to not go as much or completely stop then your time of going will be reduced also, since your dependent on someone else. What you can first do is take a multivitamin, that will will help you to feel better,a proper diet, get at least 7 hours of sleep a night, and proper hydration because it is an important component of just about every function that takes place within us, water is the major part of our saliva, stool, and urine and it also cushions and lubricates brain and joint tissue. It transports nutrients and carries waste away from body cells, and it helps regulate body temperature by distributing heat and cooling the body through perspiration (blood is 83 percent water, muscles are 76 percent water and even 22 percent of bones is water. So average water intake would be half your body weight plus ten ounces. If not a gallon of water a day is perfect. If you want some nutrition tips and work outs let me know.

I've been a gym rat since I was 18 pretty much, and having a fast metabolism always prevented me from gaining fat weight on my time off. I just started back up last week after a tough 3 months of getting sick, hospitalization, car accident, and therapy. I have to agree with the multitude on the first 2 weeks being painful and tough to keep up with. However, after you are finally in tune with your workout schedule and a few weeks have gone by, your progress will definitely be your #1 motivator. It's all about getting over that 2 week hump.

-JT

Football practice starts tomorrow for me, so that'll really kill me the first week or two, but once that hell blows over like JT said, it's full sailing from there. I've been prepping myself a little the week before by running a mile every day. Not much, but I can definitely feel it. My biggest weakness is having poor lung capacity/endurance. I can dash for short distances, but if you make me run 1,000 miles straight, I'd die, lol.

I have been in shape since I was a kid, since I've been boxing since I was 10... I started to work out w/ weights since I was 16 and use to hit the gym constantly, then I got married and had 2 kids and it got harder and harder to hit the gym. 2 years ago my cousin was murdered and I went into depression hardcore, started to drink and became a couch potato... A few months ago I saw a photo of myself in the pool w/ the kids and reality smacked me right accross the face..I was officially a fat fuck... huge gut and soft all around... that shit got me pissed as fuck... I figured dam I gotta do something to get back in shape & since the gym wasn't a option I have to work out at home... I came accross P90X.. I had seen it a while back but never put mind to it... I got it from craigslist for mad cheap... I eat healthy now.. a lot of water, fruits and vegetables... avoid rice, potatoes, bread, pasta, etc... I haven't posted the photos yet... but I went from a 51 inch waist to a 40 inch waist; my posture changed, my body is solid again; my face structure changed... it's a good feeling.. and I still ain't done.. you have to have Will Power to start.. then make a routine.. a hobby..  my wife is also doing P90x and she looks phenomenal..

Yo Rolo, that's good to know about the P90X. I've been reading about it, but didn't know anyone using that workout. I'm glad you're having those kinds of results.

Wait till you see the photos man.. I love P90X wish I had known about it before..

You're into that workout a little over a month now aren't you?

Yup I have my day 1, day 30 and last week day 60 photos.. waiting for day 90...  

That's awesome man. That's some pretty impressive results for about 2 months. Fucking 11 inches off your waist? Insane! I'm pretty stoked about this then.

Yeah man that fucking nuts Rolo, good job man. Cant wait to see the pics.


As for me, I am eating better now and I honestly do feel better today. I left my damn shoes at work and couldn't work out this morning, I'm full of excuses....

I've just recently done the change in my diet as well as my eating habits. I plan on making myself more active starting this afternoon with a daily workout until I get my hands on P90X. Just from Rolo's results is what got me sold on it.

Ya want a tease photo of my results?

I know Jeremy and Z do....
I'd be interested in seeing it. I have considered buying it. Do you have to have a pull up bar?

I've got a buddy on the P90X and he said he's hardcore, him and his wife are on it.

There's no way I can work out on my own, going to have to take some supplements, protien, etc...I've been looking into N.O. Xplode. Anyone into this or the like?

Would it be possible to get a sticky on this?

Yeah pull up bar and weights.. my wife uses weights and bands...

I have never used any supplements. I have heard that creatine is horrible for you, so I would stay away from any thing like that.

I only protein .. and I use ISOPURE protein, because it has multi vitamins and no chemicals for the protein unlike the other protein shakes.. plus I need it since I am a vegetarian and don't eat chicken any more.

Day 1 305 lbs

(http://i274.photobucket.com/albums/jj262/MRROLO150/P90XDAY1007.jpg)

Day 30 290 lbs

(http://i274.photobucket.com/albums/jj262/MRROLO150/P90XDAY30007.jpg)

Today I am at 275lbs.. I want to go down to 250lbs and stay their... I won't post the rest of the photos.. DAY 60 AND 90 till I am done. :)

hmm..  I saw part of an infomercial about P90x.  I'll have to give it a more serious look now that I know about Rolo's results.

I'm starting to eat healthy again.  Working as much as I have been has really taken a toll on my body.  I was working about 60 to 70 hours a week for the first 6 months of this year, and work was providing food because of how many hours we had to spend working.  Not only did I not have any time to do anything but work, sleep, and eat; I wasn't able to really control what I was eating because of the convenience of already having food there and prepared for me.  I didn't get the benefit of sleep either, because working 14 hour days makes one become sleep deprived really fast.

Honestly, eating healthy food again is nice.  I actually prefer eating healthy food to not; my body feels better, happier, has more natural energy, doesn't feel sick from eating too much fast food, etc.

Damn Rolo, that's some awesome results. I'm at 235 now and would love to drop to about 200 even. Or at least somewhere close to it.

And Mark, I hear where you're coming from with eating healthier again. Like I said before, I just recently switched to a healthier diet and I'm already feeling more energy than before. I only wish I had made the diet change sooner.

I stopped drinking soft drinks in excess and I feel a lot better. No more headaches and I dont feel tired anymore.

Thanks man.. those are wack photos.. the new RoLO is the jaw dropper.. I just wanted ya to see how my posture changed in 30 days, my arms, chest, back and abdomen started to get tighter again... wait till ya see the end photos... and yes the food is extremely important... my wife has fruits for me every morning.. at home I eat a bowl of oatmeal.. at work my brekfast is fruits (madarin, kiwi, strawberries, slices of mango, orange, etc..) I have two 2.5 gallons at my desk that I consume weekly... I have little healthy snacks every 2 hours... lunch are last night left overs and if we forget to make extra.. I'll go to the supermarket and get healthy subs (no meat nor chicken for me).. I won't eat past 6pm either.. at home just water and my protein shake at night...

That sounds about close to what I've switched to. I'm just not vegetarian.

ive got a couple of friends that did the P90x thing and they all had great things to say about it too.  i ripped the DVD's but never ended up doing anything about it because i dont have any room for a weight set in my apt.  ROLO what extras do you need to get for the P90X to work properly?

ive always been a healthy eater, which im fortunate for and ive recently gotten into running and doing yoga.  dont knock it until youve tried it.  ambition is a hard thing to work up, but 100% of the time im done with a run, biking, workout or yoga session i feel a million times better than i did and am stoked for doing it.  its about how you feel AFTER, not BEFORE.  mind over matter...

I usually maintain a healthy 185, and dropped to 172 when I was hospitalized. Lost 7 units of blood and 13 lbs of weight. I was a skinny ghost LOL. Already at 178, I am targeting 190 lean now. It's not uncommon for me to gain 10lbs in a month. I just have to kick my own ass in the gym and eat like a horse.

some awesome stories... p90x does work great my one friend lost 45 lbs so far and hes still going... THis just makes me want to hit the gym... But yet i cant anymore

I follow the P90X routine regimen day by day... it's a schedule you do each day 7 days a week (1 hour to 1.5 hours a day)... mix of cardio, martial arts, yoga, kempo , plyometrics... I don't do anything extra... all you need is a pull up bar, which you can buy at target, wallmart, sport auth, etc... and some weights.. you looking for cuts get some low weights 10-20lbs.. you looking for size get 25 to 45lbs.. I wants cuts.. I've always had size... but never cuts which is why my body looks completely different now.. even my clothes are different now.. I use to rock baggy everything.. my wife bought me a decent Lacoste shirt not to tight.. not to huge like before.. it looks mad nice.. all the broads here in the office have been complementing me.. your overall attitude changes... I went to a lounge on Friday w/ some co workers and females was cracking neck right and left... feels good to know RoLO still got it... even doe I'm faithfull to my wife...

Sorry I missed this but thanks for the water tip! I thought I was overdoing it at one glass of water per hour of the day.

no, as long as you dont flood your body your good , cause you can drown your self.

^That may be correct but I dont think I can drink 90lbs of water a day! How many normal size bottles of water would that be!?

Edit: Alright so according to wiki answers there is 16 ounces in a pound. So 16oz x 90lbs= 1,440 oz divided by 9oz(size of a water bottle I think)= 160 bottles of water a day! Either I'm stupid and did all that completely wrong or....

haha it is true... its water intoxicatoin and hyponatremia.. its commonly seen in athletes,it results when a dehydrated person drinks too much water without the accompanying electrolytes. But it is caused by how fast you drink it, not by how much really because some days you need more than others depending on what your activity it is,how hot, or even how much water loss you have had, so as long as it is spread out you would be fine. Plus i mean its such an uncommon thing to happen, but it does. So its just something to tell people so atleast there aware and dont go drinking an alot in one take. Since i doubt people want to feel the same effect as being drowned because that is what is simulated.

^ it roughly translates to 1 gallon/hour... for 24 straight hours.  

its physically impossible for 99.99999% of the world, however there are diseases and imbalances where the person feels absolutely absolutely parched and thirsty, no matter how much water they drink.

You're thinking of the wrong ounces Derrick. What you need to calculate is fluid ounces. I could do the now but I'm currently using my iPhone as I type this.

Healthy kidneys are able to excrete approximately 1 liter of fluid per hour.  which a litre per hour is very easy to drink. so to flood your body would be easy



edit ::: which 1 litre in fluid ounces is only 34 fluid ounces

Ok, so I am an idiot. LOL!!!! Alright so with me being 180lbs how many bottles of water a day should I be drinking?

its on the first post of mine... A good rule of thumb is to drink at least 1 ounce of water per every 2 pounds of body weight.... but i would say 100 ounces a day since your 180 and half of that would be 90 plus 10 ounces.

Alright so that's about 10 bottles... Yeah I saw when you said a gallon but it seemed like a general suggestion so I figured I'd ask for my specific body weight. Thanks bro.

no problem

You guys and your math, my head hurts!

^ Exactly. I hate it! LOL!!

lol, aw well atleast this thread has useful information for people.

On my way to work out!

I

Well, I'm running late as hell to work, but I'm so amped from working out, I feel like I could lift a truck! I should have done this sooner!

Morning my peoples last night I did Chest and Back + Ab Ripper X... I love the way you feel the next day..

How much fruit do you guys consume on a daily basis? I'm working more fuit into my diet and going to work veggies in as well, I think Rolo could help with this.

Well for fruit here is where I'm at a day:

2 apples
1 bananna
1 peach
cup of grapes
cup of strawberries


I'm wondering if I'm over doing it? Keep it mind this is spread throughout the entire day. I'm staying away from any soda and drinking straight water with the occasional Gatorade thrown in. I usually eat oatmal and a bananna for breakfast or eggs/cereal/toast. Lunch is usually turkey on wheat with mustard. Supper is up in the air, this is where I need vegtables but I'm at a loss.

7 Strawberries
2 Bananas
3 Mandarines
1 Kiwi

this thread definitely got me going yesterday - clocked about 8 miles around the city on my bike after reading up.  hah

That's pretty good Justin! Making me feel bad I only did 2 on the stationary bike this morning lol

I'm back on five times a week for gym this week. Yeah baby woot woot lol

That's what's up JT, that's how you start to see the progress fast..

I'm about to head off the football practice... gotta love having sore legs!

edit--- for how much fruit you should eat a day is 5 portions... which comes out to
     Small-sized fruit: 2 or more, for example 2 plums, 2 satsumas, 3 apricots, 2 kiwi fruit, 7 strawberries, 14 cherries, 6 lychees
     Medium-sized fruit: 1 medium fruit, such as 1 apple, banana, pear, orange, nectarine, or 1 sharon fruit
     Large fruits: half a grapefruit, 1 slice of papaya, 1 slice of melon (2-inch slice), 1 large slice of pineapple, 2 slices of mango (2-inch slices)



awesome to see people getting inspired ... maybe we all should post before and after pics? it might help some people that want to do something, to actually do it

cant wait to get back in the gym after this recovery.

Tonight is Plyometrics the only work out I dread... "I hate it, but I love it"

In the beginning of high school I was a skinny cross country runner that weighed at 102 lbs. My junior year I started to workout and gained about 20 pounds, while still running 3-12 miles a day. At the moment I am going off to college, and I have lost quite a bit of the endurance I used to have , but I try my best to stay in shape by swimming/running(more swimming) and working out at least 3 times a weak, it's not too much so I get my ass out of bed when I want to go usually.

Honestly, having experience with both running and swimming I would have to say that swimming will benefit the cardiovascular system more than running. On my runs I had to push up to 8 mile days, while with swimming the distance is shorter and if you do it as continuously as possible the time is shorter too, and it works the abs more as well. From my experience swimming is more efficient than running, but a balance of both would be a great way to keep one's endurance/cardiovascular system in great shape.

As for eating, I have recently realized that maybe I should stop eating shit for food, as my metabolism is fast but it will not last forever. I have started with simple things, such as getting a salad or a wrap at work instead of friend/grilled things, and I have seen that since then I feel better during the day.

At the moment I am 140lbs at 5 ft 7in, I started this summer at  134, so 6 pounds of what I hope is muscle. My scale says that my body fat % has stayed the same, so hopefully it's not lying to me :D.

Oh and my friend made me this shake yesterday that sounded like it would taste like shit but tasted amazing, I thought I should share.

3 big spoons of peanut butter.
coffee cup of milk
quite a bit of oatmeal
2 servings of whey protein powder

Sorry for the weird measurements, but we just eyed it and it tasted great :D.

i used to run a 5:45 mile. i'd better get back to running now that summers about to end and i lost all my endurance -____-

ehh dont feel so bad... so far during my recovery from my work related injury... i have lost 15lbs of muscle.

I would much rather swim than run but running is so much more convenient.  Just put on my shorts and shoes and I'm out the door.  With swimming I'd have to drive about 15 minutes and on top of that pay to get into the facility.

That shake doesnt sound that bad but with one cup of milk it doesnt sound like it would be enough liquid seeing how you said lots of oatmeal, whey protein powder and then PB.

anybody have tips on running?  

ive never been much of a runner (hated it actually) but i started running 3x/week back in May.  for some reason i actually enjoy it now.  i look forward to it on mon, wed and fri's (we have a locker room at work so i got on my lunch break).  my prob is that my left knee is getting a bit sore lately and my joints arent holding up awesomely.  

i dont go banannas when im out there - like 3-3.5 miles in about 40 mins (8 mph~ish).  im 27, about 5'11 and a fairly lean 190.  any thoughts on what im doing wrong?

Try wrapping it in an ace bandage to prevent twisting while your stepping, and see if it improves the feel in your knee.

I'm sore as shit today so I decided to skip the workout today and start to work out every other day so I won't kill myself. What do you guys reccommend doing to get rid of the soreness? Something tells me the answer is going to be "you need to work out to get rid of the soreness" lol

Stretch and ibuprofen or acetaminophen does it for me

Try a different pair of shoes.  Depending how you pronate when you step, your type of shoe can be the wrong one.

My best recommendation is to go to a running store, and have them recommend shoes based on how you walk.

Shoes make a big difference, and can be a reason towards extra soreness and pain in ankles, shins, lower back, knees, etc..

^I have pain in my shins when I run, good advice Mark, thanks man.

No problem.

Here's a site that has a pretty good explanation of it.  It's definitely something to not be overlooked.  This may not solve everyone's problems, but it can solve some arising problems or solve problems that you didn't know could be caused by something as simple as wearing the wrong shoes.

http://www.runnersworld.com/article/0,7 ... -0,00.html (http://www.runnersworld.com/article/0,7120,s6-240-319-327-7727-0,00.html)

Nike Shox are the best to run IMO

I started working out at 172lbs after I got out of the hospital. So far I've gained 6.5lbs in only 10 days of hard training and horse-eating. I'm going for a 13lb total weight gain by end of August, and another 5lbs by end of September, to settle at 190lbs lean. Should be a breeze.

That would be most peoples first assumption because it is a popular shoe but you should actually go to a running store and have them check your feet as well as stride to see what shoe fits best for your feet and body.  You might end up with Brooks, Saucony, Asics or even Shox.

For soreness get glut amine.. since your body naturally produces that , it'll help your recovery, and the soreness will be to a minimum to none at all depending on what kind of glut amine you actually get.

I went and got fitted. I got Asics. I like them a lot. I need to start running more. Maybe that will slim me up more than biking. Biking has made my legs huge but nothing else has changed. I would rather just be slimmer and fit than be ripped so I dont really lift weights much.

One of the most important things about running is keeping the shoes, make sure you buy running shoes and are not running in Pumas or something. You will fuck up your feet and stride badly. When you find a pair of shoes that you like, stick with them! Buy a few pairs of the same thing change it about every 700 miles. I remember my coach showed me his closet filled with 30 pairs of new balance shoes, they were about to stop making them so he bought that many. When you start to see damage on the outside of the shoe it's time to change it, because the damage on the inside is worse. Also, the most expensive shoes are usually designed to correct certain orthopedic problems, so don't go past $100 in shoes either unless you know you have a certain problem. I ran 3 years with adidas, then i switched to new balance for a year, and then all of high school i ran with asics. My running career is now over, but I still run to keep in shape as a said before, and I still have my asics.


I see what you mean about convenience, yeah it's easier to get up in the morning throw on shorts and go run instead of drive then change, then swim, then drive back. I work at a health club so i can get in for free, but even with that I sometimes just don't want to drive so I go run.

And maybe a bit more milk, sorry we eyed nearly everything, but it did taste good :D.

Meh, I ran 4.38.52 for 1609 meters, so a full mile, and 15:02 for a 5k. That was my junior year, nearly made it to state, got injured though. I did a time trial mile not too long ago and ran 5.49 so a heavy drop, but I am still in decent shape.

So you can run sub 11 minutes for 2 miles? My best time in the army was low 13's for 2 miles.....now, not so much. Probably
mid 15's or so.

Depending on the shoe, 700 miles may be a bit much.  Now, I agree that is a good number, but some shoes can wear out in as little as 300 miles.  I know quite a few runners that average about 300 - 500 miles on a pair of shoes.

Good point! I was just trying to day by 700 they MUST be changed, but at 300-500 shoes usually have a decent amount of wear; I guess i should have clarified. I change mine every 450.

For those of you who bike, please be careful. My best friend was hit by a semi on the highway and killed this morning while doing a 200km solo ride.

^ holy crap - sorry to hear that man.

on the running front, i have nike shox as all around cross trainers and have started to use them for running.  they're not bad but for me their more of an all around shoe and not the most comfortable running shoe.  they feel stiffer than they should IMO.

i should visit a running store as im at about the 100 mile mark even with the shox.  ive hear pretty decent things about the gnarley Nike FREE 5.0's (http://dorunning.blogspot.com/2009/04/n ... trial.html (http://dorunning.blogspot.com/2009/04/nike-free-50-trial.html)).  theyre pretty radical so i dont know if im the best candidate but they seem interesting to try.

Sorry to hear that, Bill. And x2 on being careful to all the bikers out there. I love to bike but I stick to mountain biking for that purpose. Also I get more of a workout that way. Either way, RIP to your friend man.  

-JT

I just went on my first run in a while.  I forgot how invigorating it actually is.

^^Got them endorphines kickin, Mark! :)

Any other weight lifters here? I've been lifting for about 5 years now.  I do mostly bodybuilding type workouts with some powerlifting mixed in.  I really got hooked when I became friends with some guys in college who were both Nutrition Science majors and into amateur bodybuilding.  I learned a ton from them, and seeing their results really kept me motivated.  

I'd be happy to provide some advice for anyone interested in strength training.

There is a lot of incorrect information about creatine.  If taken in reasonable amounts, creatine is harmless.  Few people know that creatine monohydrate (creatine) is a naturally occurring compound in meat.  The heat from cooking breaks down creatine, so we intake very little.  Metabolically, creatine helps your skeletal muscles produce energy; by providing a phosphate donor to convert adenosine diphosphate (ADP) to adenosine triphospate (ATP).  The stories you hear about creatine being bad for you is in cases when people take like 5x the recommended daily amount.

Creatine is a great muscle endurance supplement. You just have to make sure that you compensate with the right amount of hydration or you could easily damage your kidneys.

+1

I'm taking Creatine right now, well in the powder form there's actually 3 different types of Creatine in there. You can def feel it. After a few days I've got my leg press up to 275 so far. My upperbody is weak as well and sore, trying to train that but it's kicking my arse, any help? Bueller? Bueller?

*EDIT* And I'm drinking the right amount of water, thats a key necessity. I've got my Gator waterbottle sitting next to me LOL    There's something about working out at 5AM that really pumps me up, I get to work and people are like WTF are you on? My friend asked me if I was on steriods. Weird.

havent gone to the gym in 2 months ...but when i was working out this was my typical routine every week

8 am break feast...something with protein mostly egg whites cooked

10 am protein shake

1 pm lunch

4pm healthy snack

6 pm protein shake

7.30 to 9 gym time

typical work out was 15 min running on the tread mill at

2 muscle parts per day giving a period of 2 days of rest in each muscle

mostly heavy lifting which means i lifted the most i could for little repts mostly 8 because my object was to gain muscle and not loose weight i ran every other day

9.30 dinner

11pm protein shake

gained like 15 pounds in 3 months

but since i stopped ive lost like a few because my diet is not  the same and im not working out

oh yea n the guide for me is the Arnold Schwarzenegger body building encyclopedia it teaches a lot

Yes, water is always good...but creatine should not cause any kidney problems in healthy individuals. Here is a little blib on that.  No one should be taking more than 5g/day of creatine.

"Unless you have a pre-existing medical condition, creatine use should not damage your kidneys or liver. Most of the hype has been the result of anecdotal reports. In one study which tracked healthy athletes over a five-year period, football players who used creatine at levels up to 15.75g of creatine per day showed no effect on markers of renal or kidney stress. In another study conducted by Dr. Kerry Kuehl at the Oregon Health Sciences University in Portland and presented at the 2000 annual meeting of the American College of Sports Medicine, the kidney function of 36 healthy male and female athletes who consumed 10g of creatine per day was examined. After twelve weeks, Dr. Kuehl found that creatine did not adversely affect kidney function."

I couldn't agree with you more completely. I've used the stuff all my life without any problems.

I took about a week off from the gym and I'm paying for it now. Getting back into the swing is tougher than I thought.

I even felt it by taking Monday off. That's only one day! Working out is definitely a lifestyle rather than a regimen or program.

I'm taking this week off from working out to try and recover a couple injuries. I'm hoping it won't be too tough getting back into it..

Good luck with your healing, Mark. I am sure you'll bounce right back.

Right there with ya. No clue how I did it but it feels like I strained my quad.  Whenever I sit in a chair and let my leg rest completely on the seat portion I get a sharp pain and whenever I have my leg slightly bent and flex it a lil I get a sharp pain. I'm just going to wrap it nightly and give it a weeks rest.  I feel kind of guilty though because I also took a week off for my knee the week before I went on vacation. I ran while on vacation but still.

ok so creatine monohydrate should be taken before you work out? Like 30 mins before? But isn't creatine making you gain water wieght, and once you stop you basically start losing your size??

Morning my accord brothaz just wanted to show ya some quick progress on my weight loss.... 35 lbs lighter

305 lbs

(http://i274.photobucket.com/albums/jj262/MRROLO150/DisneyTripJune2008015.jpg)

(http://i274.photobucket.com/albums/jj262/MRROLO150/DisneyTripJune2008008-1.jpg)

(http://i274.photobucket.com/albums/jj262/MRROLO150/DisneyTripJune2008009.jpg)


270 Lbs

(http://i274.photobucket.com/albums/jj262/MRROLO150/ORLANDOTRIP2JR2NDBDAY065.jpg)

(http://i274.photobucket.com/albums/jj262/MRROLO150/ORLANDOTRIP2JR2NDBDAY026.jpg)

(http://i274.photobucket.com/albums/jj262/MRROLO150/JR2NDBDAY018.jpg)

My goal is to reach 250 lbs nothing lower than that.

Damn Rolo!! Looking good man! (no bromance)

Thanks Jeremy.. I still got 20 lbs more to loose.... but I'm getting closer to my goal.

Well I am happy to announce that I made a big comeback after my hospital stay. Iam actually in better shape and size than I was when I got in. I got out of the Hospital with 172lbs and half my blood, but now back to 187 and got my blood levels at optimal levels.

Before Hospital (185lbs, Decent Shape):
(http://i5.photobucket.com/albums/y186/xzel/012609193332.jpg)

3 weeks out of the hospital (172lbs, Out of shape, alive lol)
(http://i5.photobucket.com/albums/y186/xzel/JTBHTrophy.jpg)

2 months after the hospital (178lbs, Improved Shape):
(http://i5.photobucket.com/albums/y186/xzel/SleeksWeight08-11-09.jpg)
(http://i5.photobucket.com/albums/y186/xzel/021709195837.jpg)

3 months after the hospital (187lbs, Better Shape):
(http://i5.photobucket.com/albums/y186/xzel/JTWeightPostHospital.jpg)
(http://i5.photobucket.com/albums/y186/xzel/JT2009PostHospital.jpg)

And my goal is to go back to this (205 lbs lean, late 2007):
(http://i5.photobucket.com/albums/y186/xzel/XVisor.jpg)

Hmm fitness thread, might come in handy. Got a BS weight lifting lab to help with schedule.

JT, keep your protein intake high and lift as heavy as you can....you will be back in no time!

Some magic started to happen 2 days ago. Details soon  

I stopped working out. It's been at least a month, maybe more. I went from 205 down to 185....damn creatine! At least I can fit into my pants again...

I fell off the wagon too. I stopped running but mainly because it was making me too lean. I accomplished what I wanted as far as getting my breath back after quitting smoking but I was supposed to start lifting a lil more along with push up and crunches to gain a lil and cut it up. Yeahhhh never got around to that part yet but I think it's mainly due to a lot going on like my grandfather passing, helping my mom and grandmother out with all the stuff that followed that, Ashley and I trying to get the whole marriage thing in order. Once everything calms down I think I'll be able to focus on my body again. Just gotta let my brain get some rest!

I feel ya Derrick. Too much stuff going on here as well, the gym isnt even in the back of my head. Although my brother wants to hit the gym with my a few times a week, so maybe that's motivation to start up again.

Daaamn rolo, good job keep it up!

+1 to shit getting in the way. I was doing real well this winter, running everyday and hitting the gym and snowboarding every weekend. I was able to drop from 260 to 220 but then I blew out my knee for the second time and had to stop all exercise. Drove me insane. I just started back at the gym after 7 months, surgery and rehab and daaaaamn does it feel good. Im tippin the scales @ 235 right now and hoping to get down to a ripped ~200. My biggest problem though is my diet I dont get home till late and by the time I get out of the gym its even later and my desire to cook something healthy is out the window. If anyone has any good for you, really easy recipes throw them up. Im sure im not the only one ni this boat.

cooking healthy is easy.  just stock your house with tons of fresh veggies, fruits and yes, even meats.  stay the F away from the crappy, premade, unhealthy ready-to-eat meals.  if your kitchen is stocked up with good stuff then you have no choice but to cook.  thats what i do.

awesome side dish i found the other day.
- cut up a head of cauliflower (btw im not a fan of cauliflower, but this was bomb) and put in large baking dish.
- add 3 cloves of garlic - diced
- drizzle olive oil on it.
- squeeze half lemon (or more) of lemon juice on it.
- salt/pepper
- bake 20 mins @ 400 uncovered until cauliflower starts to brown
- top with parmigian cheese

Time to bump this thread! All you lazy fuckers get off your ass and go do something!! Hit the gym, shoot some hoops, get on your bike, go chase that skirt around your neighborhood instead of looking through the blinds at her....Dooo ettt!!!!!

Maybe reading my own words will make me get off my lazy ass and into the gym. 4 months of being completely dormant. It's taking a toll on my body and mind. Anyways, get to it, not tomorrow, not next week, not for new years. Do it, now...today....I am.

my girlfriend has "enrolled" me in her own version of a workout plan..  :D :D :D mwahaha. my thighs and abs are BURNING!

Beau u fucker, I hate you....post pics of your girls abs and thighs lolz, no really, do it

haha, i'd have to take one first... i'd send you a picture via bbm, but she'd kill me if she found out.. it's not really what you call "appropriate" lol

You have PM sir!

respondeddd. hahaha

BOT:  seriously I've lost about 5lbs.. since I've been with her.. (bout 3 months or so) without changing my diet, or excercising for reals. lol

I started running again. Lets see how long it last this time. I should start back biking, havent since august, but its not very safe around here to bike. I'm thinking I should lose about ten pounds. Im 5"11" 185 and probably should be about 175.

I'm going to start up shooting basketball. I've got a new goal just sitting in my driveway, I've played maybe a few times on it. I've got a bike I need to get a new chain and tires on it, small stuff. I really need a buddy to get in shape with. Everyone I know doesnt have time or is fat. So im just screwed.

Listen DICK there nothing wrong with being fat :) I actually promised myself today that I’m going to at least start making smarter dietary decisions. I'm so far out of shape it's ridiculous but, I feel I should change the diet first.

I just found out that I have high triglycerides...I had to get lab work done before my back surgery first week of Jan 2010.  From what I understand, high tri's are caused by fat and sugars not being burned when consumed, and then are changed to fats.  I have been slacking alot lately, drinking alot of sweet tea, and eating McD's when I usually don't.  when I was doin physical therapy in the spring I was at 255...and at the end of summer I was 265, and now I am 272...so needless to say, I let myself go.  My optimal weight it about 225-230.  I want to be back down to 255 before surgery.  I have cut out all drinks other than this special formula of juice blend that  I make (which I have also been slacking on not drinking).  switched my cereal to raisin bran, or shredded mini wheats.  I am also cutting my portion sizes in half, NO MORE SECONDS!  I want to give this a month and see if the tri's come down...but my doc wants me to go on Meds for it, but I want to try it with diet and exercise first.  Oh, I'll be 32 in Dec, and I'm 6'2" former high school and college athlete...I shouldn't have any problems once I apply myself.

BTW this thread is a really good idea...It's good to have a support group of individuals with similar goals

Mark

got back into the running game this week, but tonight is friday night... time for my 40oz curls.

Most weight loss and natural energy comes from proper nutrition.  Eating right will do a lot more for you than just exercising.  Exercise helps your body; and with the proper nutrition plan, exercise will be a vast benefit.  Exercise will not help you much if you eat like crap though.

Yup, your nutrition will be your best bet for combating your high triglycerides.  A proper, balanced nutrition plan is what is best to keep your CBC panel in check.

Do you have a history of high triglycerides?  Typically, doctors won't put you on medicine unless you have a history of it and you have tried to lower it in the past by exercise and diet.  If this is your first CBC panel with high triglycerides, you should seek for a new Internist.

Haha, as long as it doesn't include taping those 40oz weights to your hands ;-)

I started running again also.  I think I'm fully recovered from my injuries so I'm in the process of conditioning right now.  I'm planning on training for a marathon next summer.

Mark, I'm not really sure what a CBC panel is???  I talked to my dad, and he said that he has the same, so it might be genetic...my family doc is the one who suggested the meds, maybe because my levels were so out of whack...877, 150 is normal...I can't believe that though, I am going to get them done again in a month...

CBC panel is typically run during blood tests.  I think I may have confused the terminology.  CBC panel is either the panel that includes tests for HDL/LDL/Triglyceride/Glucose levels or the panel that checks for white blood count and red blood count.  Either way, all of that is typically run during a physical.

Your triglycerides were 877 :-o  Wow, that is really high!

If you don't mind me asking, what's your typical diet consist of?  Is your cholesterol also high, i.e. LDL high and HDL low? There are a lot of things you can do to try and lower your triglycerides.  High triglycerides can be caused by many things, including: obesity, alcohol, and a diet rich in carbohydrates.  There are some more serious causes of high triglycerides, but hopefully it isn't any of those.  Are you on any medicine right now? Some meds may increase triglycerides also.

High triglycerides can be caused by genetics, but most of the time they can still be controlled by proper nutrition and exercise.  Sometimes they may just not help or completely lower the levels to normal range.

It's best to try eating right and exercise first.  My recommendation is to heavily limit the amount of carbohydrates you eat, limit alcohol consumption, and start aerobic exercise.  I say limit the amount of carbohydrates because the body still needs some carbs, but they have to be good carbs and not bad carbs.  If you can, don't drink any alcohol until you lower your levels.  I also recommend looking into incorporating more omega-3 fatty acids and omega-6 fatty acids.  This can come in the form of eating omega-3 enriched eggs, fish (typically includes both omega-3 and omega-6), and supplements (such as fish oil, flax seed, etc.).  Be sure to clear everything with your doctor, just to make sure things don't conflict with any meds you may be taking now.  These combined with aerobic exercise should help you lower your levels tremendously.

Medicine is a last resort, in my opinion.  You want to try to avoid taking statin drugs and/or niacin drugs.  Don't get me wrong, they aren't bad for you.  But I don't like being dependent on medicine, so if you can lower your levels naturally and keep it under control; then your body doesn't become dependent on medicine and you don't have to spend money on medicine.  But in some cases, taking medicine is unavoidable.  So if you really do need them, then you really need them.

Good luck, and get those levels lowered!

*Disclaimer: Make sure to check with your doctor about changes in your nutrition and exercise.  If you are taking medication for something else, make sure anything you take will not conflict with your current drug intake.

My wife is a health nut, so we have low fat, healthy carbs (whole grain, whole wheat), low sodium, etc...the past couple of months though, I have been eating McD's a couple of times a week, and drinking at least 2 large sweet tea's a day...I know this is what it is.  I usually never eat that crap, and have probably gone years inbetween visits....sweet tea on the other had...I love that shit! but I have cut out both completely since the blood test.  I don't drink as frequently as I used to, and now only for social/special events...maybe once a month on an annual average.  I am on meds for my back problems, I am not sure if any of them can cause the high levels.  I get a pretty regular supply of good vitamins and omega 3, minerals and such.  I have formulated a juice that I drink daily that consists of the following:  acai' berry, pomegranate, blue berry, orange, carrot, concord grape, and aloe.  the orange carrot is also contains added omega 3.  this is a great anti-oxident mixture and is great for the digestive system as well as immune.

5+ month BUMP!

I'll be 30 in 6 months and I'm pushing myself to lose weight, get ripped and healthy and overall just be happy with life. I'm on my way. And I'm fucking happy where my head is (no pun)...Check out my facebook...


Day 1 - shot basketball for 1hr

I went to the store and got all kinds of healthy foods and snacks for the week (fucking stoked!) It's nice to walk around the store with healthy foods rather than fucking doughnuts (cough mike cough)

I don't enjoy doughnuts. It's a lofty goal but, I would like to lose 50 - 80 pounds but, I have to start slowly or I'll lose interest. I'm going to start by just having toast for b fast, and salad for lunch. I know toast isn't exactly healthy but, It's better than pancakes, or bacon and eggs.

surprisingly, bacon and eggs is good for you..  eggs include dietary cholesterol that is good for you, even if you eat them everyday..  Here's some good reads about it..

http://www.sherdog.net/forums/f15/eggs- ... ns-772889/ (http://www.sherdog.net/forums/f15/eggs-natural-statins-772889/" onclick="window.open(this.href);return false;)

http://www.sherdog.net/forums/f15/20-su ... at-800135/ (http://www.sherdog.net/forums/f15/20-super-foods-you-need-build-muscle-lose-fat-800135/" onclick="window.open(this.href);return false;)

That's really surprising to me. What are some healthy snack suggestions that you guys enjoy? My biggest issue is that Bread is my absolute favorite thing to eat!

What kind of bread do you eat? I don't know a lot about exercise and dieting, but I have heard that whole wheat is a lot better than white bread.

As for me, I used to have shitty snacks during school, like crackers, fruit cups, chips, etc. Then I cut down on the snacks and started having a sandwich instead. It helps out a lot with my hunger because the sandwich takes longer to digest than the snacks, keeping me fuller for longer. I used to be constantly starving during and after school.

I generally eat wheat bread or rye Not really a huge fan of white bread.

I'm a big sandwhich person, so it's going to be hard to cut out bread, i eat alot of either white or honey wheat, I bought a loaf of whole grain wheat bread yesterday. As far as healthy snacks go:

Almonds - I could eat a can of these, but only a handful will work.
spoon of peanut butter
yogurt - low fat kind
sliced turkey (no bread) - could be used as snack or meal
bananna
I always carry around a protein bar, really keeps me full and keeps me going.

That's all I can think of, freaking work is got me drowning

All good suggestions..

I was going to mention, fruit, veggies, and nuts.

All things I hate but, I guess I'm giong to have to turn that around. So far today I've had wheat toast, and a salad with a little buffalo chicken.

^ mike, you ever had steel cut oats before?
throw a banana in while they're cooking and they ROCK for breakfast.  plus they're ridiculously cheap and healthy.

I'll have to take a look for them at the store.

not sure if there's a Whole Foods near you at all but they're $0.99 a pound there which'll last a few weeks.

Since my inlaws are living on my couch, I'm going to work out alot after work. So when I get home, I'll be shooting hoops for 1/2hr then off to the gym. I purchased a few small one dose pre-work out formulas (NOXplode/Black Powder/etc..) Going to try and see which ones give me the best gains. I used to use Creatine but trying to go a different route this time. Oh and with my protein shake I will have consumed 120g of protien today, not including my snack in a few or my supper... Getting there, for the first few days of eating better I think I'm doing good.

I ran 3 miles, shot basketball for 30min, lifted weights for 30min, went home and crashed.

I don't think I could walk three miles at this point. I might kick the dust of my bike this afternoon.

thats a real good idea.  im not much for running but getting out and riding around on the bike is always a good time.

also just signed up for this beast of a race - the warrior dash. http://www.warriordash.com/register2010_northeast.php (http://www.warriordash.com/register2010_northeast.php" onclick="window.open(this.href);return false;)
now i have no choice but to shape up

NOXplode is pretty good, I switched to a product called Jack3d and will stick with it. Can definitely feel a big difference after taking it.

I used to be big into supplements back in college and the best I ever tried was a nitric oxide/creatin stack by Gaspri Nutrition. The NO was Superpump 250 and the creatin was SizeOn . I have tried a ton of others and those by far yeilded the best results of anything I have ever tried the pump I felt even after one set was incredible and the strength just came out of nowhere and felt endless.

I just started eating healthy again and going back to the gym and cant wait to start using that stuff again.

Justin - That race looks insane! My buddies and I were actually talking about the warrior races a few weeks ago, they look awesome!

I'm fat

Lost 10 pounds though in the past month or so...

if you're up for a challenge you should definitely sign up!  theres no better incentive to get fit than to have a gnarley race that you paid $65 to run in coming up.

I'm starting to become annoyed at the gut I'm growing. I've been running 1.4 miles a day for about a week, but I keep fucking up my schedule. Are there any more efficient ways of getting rid of the stomach area?

Yes, cut your daily calorie intake.  If you have a gut you are consuming more calories than your body needs. Cut out sugar and simple carbs...eat more protein.

Okay thanks. I'll google up what I shouldn't be eating. What about those protein bars? Do you think I should incorporate those somewhere?

Just ran 3 miles in the rain, was going to the gym and just said fuck it, im tired lol...

Protein bars age good but you need to keep an eye on the nutrition information on the back there are a lot of those bars that are 300+ calories which is a full meal. Also, what really works for me when trying to lose weight and shrink the gut is to eat many smaller meals during the day. Try eating 5 smaller meals a day spacing them out every few hours ( I eat every 2.5 hours).

If you are trying to increase you protein intake try eating egg whites. Depending on the size of the egg each egg white has between 6 and 8 grams of protein which makes eggs the best natural source of protein pound for pound.

Protein bars are a good option for snacks and the occasional meal replacement.  To give you a head start, cut out sweets and soft drinks if you regularly consume those things.  In terms of simple carbs, cut out things that are enriched....white bread, pasta, white rice. You don't have to stop eating these types of food, just get the whole grain variety....wheat bread, whole grain pasta, brown rice etc.

Hope this helps.

A brisk walk burns more fat than running does. One where you could still keep up a conversation but your heart rate and breathing is elevated. When you start going faster than that, it's more cardio than fat burning.

Another thing that pretty much everyone should know is that the more you cook or process foods, the less nutritional value it has. Thus, you feel less satisfied and end up needing to eat more.

I just bought a mountain bike for my birthday. I wanted to do something else active for the summer and I really like the outdoors. Its so much fun to mountain bike even though its hard on my body because i am out of shape but i know if i keep at it the results will be worth it. Do some trail riding, downhill.

Jeff, weight lifting will burn more calories over the course of the day than running will.  You don't need to go all meat-head like, but if you can get in some simple routines at a weight that you can complete 3 sets of 10 (or 12 would be better) that would be a lot more beneficial when pair with jogging/walking/bike...if you are not experiennced, then like I said, keep it simple...bicep curls, bench press, tricep pull downs, sitting row, military press (sitting up, pressing bar straight above your head/shoulders), etc, etc.  when all else fails Herschel Walker's workout routine was Push-ups, sit-up's and dips...which is helpful incase you don't have access to a gym or equipment...

The only thing I have access to at the moment is that Iron Gym pull up bar. But thanks for the info. I wouldn't have thought that walking would be better than running for losing fat. You'd think that the harder you push yourself, the more you lose, lol.

I get more enjoyment out of running than sitting in a gym for an hour, the way im huffing and puffing while running, I'm def burning more calories!

Well it has to be a pretty fast walk. The Iron Gym could deffinitely help convert fat to muscle. Just make sure you vary the grips you use so you're not working out only one group of muscles. You could also do push-ups and crunches since you don't have access to a gym at the moment.

Wrong Jeremy, huffing and puffing only lasts minutes while muscle growth from lifting lasts hours, therefor burning more calories and fat

Mark is correct! While running you are only burning calories for the time that you are running but when lifting you burn calories during the gym time and for hours after.

i just started P90x, the shit is crazy when you first start. i finished the first week, and it makes you sore. but its fun, and gives you a hell of a workout

P90X is crazy for sure - i burned the DVDs from a friend and did the YogaX last weekend.  got through about 30 mins of it (its 90 mins long) and was sore as hell the next day

i too started p90x...i am 5 days in and it will kick your ass...no joke....i love it so far all but the yoga...that shit sux.....BRING IT

Always wondered about P90x. My friend does it and said it really works, he said he's gotten a lot stronger and bigger. Let us know your results from it

I have done the  P90x and the 300 sparta work out they both work decent am just lazy on my end but snice the weather getting nicer time to start getting focus again

P90X is the bomb kid... I love it.. worked out my whole life at the gym & was in decent shape.. but now on the P90X; I'm actually stronger and more defined...

I might have to try it out sometime. I just go to the gym 4-6 days a week to work out. Getting pretty good results right now, gaining a lot more mass and strength.

Correct. Lean muscle takes a lot of energy to maintain.  Your muscles are burning calories 24/7.

I have several friends who are bodybuilders or are in the nutrition industry. None of them do cardio...abs are made in the kitchen.

Holy thread bump! One of my friends gave me a workout schedule to follow, and once I get settled in at UCF, I'm going to start hitting this up. Here it is:

---

Monday:

Run 1 mile
Superset #1 = 3 x [8, 10, 12 lateral raises + 6 shoulder raises]
Superset #2 = 3 x [(8 forward presses, 8 forward raises, 8 lateral raises, 8 bend-over reverse flys)]
Bent Row 3 x 10
Sitting Row Machine 3 x 10
Arnold Press 3 x 10
Abdominal workouts

Tuesday:

Back Squats 5 x 5
Forward Lunges 3 x 8
Lateral Lunges 3 x 10
Deadlifts 3 x 5
Power Clean -> Forward Squat 3 x 5
Hamstring curls 3 x 20
Lower Abdominal workouts

Wednesday:

Run 1 mile
Flat Bench Press 5 x (10, 8, 6, 4, 1)
Incline Dumbbell Press 4 x (10, 8, 6, 10)
Fly Machine 3 x 10
Weighted Dips 3 x 8 (or 3 x 10 body weight Dips)
Skull Crushers 3 x 10
Cable Pull Downs 3 x 10
Abdominal workouts

Thursday:

Run 800m
Gear Changes (sprint the straights, walk the rounds) for 3 laps
Lean Ups 3 x 50
Standing Calf Raises 2 x 100
Step Ups 2 x 30
Thrust Ups 3 x 50
Burnouts 2 x 300
Squat Hops 4 x 25

Friday:

Muscle Ups 3 x 5
Superset #1 = 3 x (8 skullcrushers + 8 standing barbell curls)
Superset #2 = 3 x (8 cable pull downs + 8 cable curls)
Superset #3 = 3 x (8 pull ups + 8 dips)
Abdominal workouts

---

What do you guys think?

Here's my workout...

Mon - Fri - Wake up and go to work

Sat-Sun - Walk to fridge and get beer.

Just thought I'd bump this after awhile. I haven't been following the above routine yet (still working out my schedule), but I've been going to the gym on Mondays, Wednesdays, and Fridays. The benches are always congested, so I've had to use the machines because I didn't feel like waiting in line, lol. I started out with a max of 145lbs on the machine chest press, and this is about the fourth week, and I'm now at 175lbs. It's not a lot at all... still under body weight, but at least I'm making improvement. I know a friend who needed a spotter to bench the bar when he first started, lol.

That looks like a pretty sweet routine. I just started a new routine myself that includes super sets, pre exhaustion and pyramid sets. It kicks my ass and is the best workout I have gotten in a long time! Looking forward to your impressions on your new routine.

+1 - I dont do shit anymore. I feel like shit and look like shit and smell like shit too. But I drive an S2000. So it evens out.

Four month BUMP. GET YOUR ASSES OFF THE COMPUTER AND GO BURN SOME CALORIES!

Time for me to get in a routine again and get off the coffee and mountain dew and start running again!!

I just signed up for the August 27th Spartan Race, http://www.spartanrace.com/, (http://www.spartanrace.com/,)  in Mass. figured it would be a good reason to make sure im in the gym and running more.

Also, gunna start playing rugby again in the spring for a mens team here in Boston. If there is anyone in MA/NH/RI/CT area that would want to play let me know. Its an awesome way to get/stay in shape as well as a great stress releaser!

I started running consistently again late November and ended up getting shin splints. I don't really know what to do about them and haven't gotten anything as severe as these before. So, I'm still not running. I had my shoes fitted for me so I don't think that is the problem. Might just be the running surface.

I'm going to start running again, especially since I signed up for a marathon today.

P90X.

There's a 24/7 gym less than .5 mile from my house. I'm thinking of joining and just go workout whenever I want and run on the weekends at the park, take my boy and let him ride his bike and I can run behind him. I can bring the wifey too, she can run too. She's already working out. Putting me to shame I tell you!

I gotta get on that again.  I did it for like 4 weeks last year. 

Anyone here use a GPS sports watch? or an app for Android or iPhone/iPod?  If you have used both, how does the app compare to the watch?

I'm contemplating purchasing one for use while training and during races.

About to start a running routine on the weekends. Don't know if this helps at all but, the way I figure it, it's better than doing nothing.

You fat bastards need to get into shape again.  I need some motivation.

Just bicycled...eating a popcycle

Hahaha Popsicle.

I've lost 20 pounds in two weeks

I cant gain or lose weight if my life depended on it I was 6'1 165lbs in highschool and no matter how much or little I eat or how much I workout my weight never fluctuates more then 5lbs :p id love to get up to 180 but my metabolism says no way

I'm currently 6'2" 200lbs. I've been working out at the UCF Rec Center, but so far I've only gained muscle mass, and I haven't really lost weight. I was 205lbs at the start of the semester. Perhaps I need to do more cardio, lol. I need to get rid of this damn gut.

Flu diet?  Stress diet?  Or just hard work?

Oatmeal breakfast, and spinich salad lunch to repalce Mcdonalds bfast, and junk lunch. Also water or crystal light lemonad in place of soda

That's made you lose 20lbs in two weeks?  That's crazy quick.

I agree.  You puttin laxatives in that Crystal Light?

No my previous diet was so bad that this change seems to have made a small shot to my metabolism. It's very strange suddenly I have much more energy, and feel a lot better.

That's great Mike.  Yeh, it's amazing how much a good diet and exercise not only helps with weight loss, but also has a lot of other physical and emotional effects as well, such as energy increases and mood enhancements.  Despite constant soreness while doing P90X, all-around I felt happy and rejuvenated.

Work out routine begins March 1st. Might start with just walking and build from there.

Sounds like a plan Mike.  I'll join you on that one.

I'm gonna start back week after next to chicken and rice diet accompanied by a mostly cardio exercise plan to cut the fat.

chicken and rice sounds good to me but, I'm to lazy to cook it.

Add some caramelized green apple slices to that rice for added taste and benefits. Made some of that last night it was delicious.

There are a few resources out there that I find help me a lot.

I get a lot of recipes off of http://www.eatingwell.com/. (http://www.eatingwell.com/.) They are all pretty easy to make, very tasty, good for you and provide the nutrition info at the bottom of each recipe.

I also use http://www.myfitnesspal.com/ (http://www.myfitnesspal.com/) to help track calories. It allows me to add in my age, weight gender etc... and set a weight loss goal as well as when I want to achieve it and it helps track calories, exercise and progress.

The great thing I found is that unlike other calorie counting programs out there this one has a lot of different restaurants in its food database so you don't have to sit there and try to figure out every ingredient that went into your food. Another great thing about it is that every recipe I have tried off of eatingwell.com has already been in the food database which makes keeping track of your food SUPER easy.

Thanks man, I usually add a touch of that hott as hell sriracha hot chili sauce for flavor, or just a little bit of soy sauce. I am usually not very accurate with the portion sizes though, I usually buy the giant chicken breasts and cut them in half after I bake them, but I do actually measure out the rice.

I have used the my fitness pal app a good bit, it works pretty well

Thanks for the website for tracking calories, I just signed up. I like it a lot already! It can also track strength training exercises, and I can also get an app on Android, so I can fill things out while I'm working out.

On this alergy diet, ive lost 10lbs in two weeks, in 1 yr down from 210 to 179...need to muscle up now

Jer, how tall are you again?

anyone ever heard of "Run For Your Lives"?  It's a 5k I'm training for in October.  www.runforyourlives.com (http://www.runforyourlives.com) You run from zombies througha  5k course and have to complete 10 obstacles along the way.  It looks freaking awesome!

That sounds like a pretty sweet race. I ran something similar (minus the zombies) last august called the spartan sprint and it was awesome.

I was training for the Tough Mudder at Mount Snow in VT but I blew out my ankle and haven't been able to run the past 2 months. I just got discharged from PT so once it gets a little nicer out im going to start running again but unfortunately I wont be able to make that race.

When you run do you use anything to track your progress? I use I map my run on my iphone and love it. It tells me time, distance, speed and pace for the past mile, as well as what my current speed and pace are. It also tracks where you ran via gps and saves all your workouts for you so you can go back and see your progress.

Guess i should join this place. ive stopped drinking soda, no pizza. eating salads and chicken and making my meals. drinking atleast 64 ounces of water aday. not gonna weight myself for awhile. but the no pizza thing is gonna be a killer.

I run on a treadmill at a gym.. so I dont use any tracking app.. when it gets a little nicer out, I may be doing that though.. it'll be better to run outside rather than in a shitty crowded gym.  But for now, I'm literally starting fresh, I haven't ran for about 6-7 years, and I'm overweight.  So i've got a lot of work to do to get in shape for this 5k thing.

That's good news Alec, I have to do the same thing.. I'm terrible at drinking water all day, and I eat horrible.  My wife and I are both now training for seperate events so we're trying to keep each other motivated.. but it's so damn hard!

Long sent me some info about this a few days ago.  Still gotta look into it more.

I can't wait for it to warm up a little bit more so I can get back on the bikecycle.  Got in for the Five Boros of NYC, so I gotta get back into shape... or at least my definition. Haha

Brian I'm not sure what kind of shape you're in as far as running, but check into the couch to 5 k program. There are free podcasts with the allotted walk/run times and everything. It's a pretty cool program.

Started back to chicken and rice this week. Plus worked out after work. From doing push ups for a while now I've burned the fat off of my forearms which feels amazing. I did arms today with a little bit of cardio. The pounds should start falling off again. It shouldn't take too long to pass up my goal weight within the next month or so.

Does anyone in here know a good "gut buster" workout plan? I really want to return this keg I've been lugging around.

1.  Proper diet.
2.  Ab exercies that utilize a lot of various leg lifts, or else regular crunches will just condition the upper abs, but not that lower gut area.

im really pissed off. i havent had on soda in 2 weeks, now eating apple and banana for breakfast, chicken sandwich for lunch or quesadilla, if im still hungry then ill snack on baby carrots, dinners have all been homemade, chicken and rice, turkey tacos, sandwiches, and all with a spring mix salad. ive only lost 3 pounds. i know i need to start walking/working out, but i thought with no soda itd be fastish.

I was supposed to start walking/running this week but this stupid cold has knocked me out. So fucking annoying.

3 pounds in 2 weeks is really good man. Its really not healthy to lose anymore then 1-2 lbs a week. Im sure if you added in some exercise or make a few little tweaks to your diet you'd drop weight a bit faster.

It sounds like your right on track, just make sure what you are doing is sustainable. You dont want to burn out with the diet/workout regime in a month or 2.

Nelson I downloaded this app yesterday called couch to 5k. It has all of the times allotted for you to walk then run. And is broke up into three times a week for 9 weeks. A lot of people I know who have run 5k races swear by it. I started it yesterday, and my legs aren't just dead to the world today. The app is 2 bucks but worth it. It will also sync with your music and everything.

The running program I'm "on" (i've been so bad about actually going...) is basically you walk for 3 minutes, then pick up the speed and run for 2 straight.  then slow back down to a walk for 2 more minutes.  repeat this until you've reached 30 minutes.  You do this routine every other day for a week, while doing other less impact workouts on the off days.  The next week, you change it a little bit so that after the 3 minute "warm-up" walk, you run for 3 minutes, and then walk for 1, and repeat until you've hit 30minutes.  Each week after that just keep adding a minute to the running, and leave a minute walk in between each run cycle.  after a few weeks you're supposed to get more confident and gain endurance so that you can run the entire 30minutes without a break.

I'm assuming your program is very similar Mike.

It's pretty much the same except it starts off at lower intervals to work you up. By starting off as fast as you described that program would be hard to follow. You would tend to get burnt out on it

actually it's not as difficult to do the program as i described..  it's just a matter of having the discipline to get to the gym.. I have none.

Neither do I except the girl in talking to loves to run and exercise. And I can't lie. Well I could, and get away with it, but it's not me

So I have an idea... Lets use this thread for accountability. I weighed in at a whopping 236.8 today.. I have eaten like crap lately. I got up off my lazy ass and went for a quick run.

How is 236 whopping? You calling me fat?

Well how tall are you? I'm like 225 and not happy about it but I'm only 5'10.

236, and you were tying to take the "Big Mike" nickname rofl!!! Knock it off

LoL I'm 6'1 at a very lean 165 pounds :p

Damn Austin. You make me feel fat. I'm 5'8" and I'm at 185.

I'm 6'3". According to the military, I'm overweight.

Haha I was at 220 a month ago. My goal is 200 and stay there.

Shit. I should have the name big mike. I am 5'11 285. got really lazy the last two weeks. and signed up for a golf school, 4-7 round per week, so ill be getting walking in.

I have family doing "Insanity".  That stuff really works and gets you toned quick.  It'll definitely increase your physical endurance.  But forewarning: You have to be in decent shape just to start.   :-[

I agree that accountability helps tremendously in reaching your goals, unless you're one of those self motivators (I'm a mix between the two, depending on the day  ;)).

And whoever is trying to lose the weight, I'll take it.  Currently I'm 5'-11", 155-ish.  Pathetic, yes, I know.  Stupid high metabolism.  :-\

This.

I was around the same as now 220ish last year and got down to 200 just riding the bike, so that's the goal again this year.  I just felt most comfortable at that.  I was 180 when I left for college, pretty much gave up on seeing that again... lol

6'4 325 lbs down from 360

My workout routine is 20-30mins 4 days a week. I'm 5'8"

Time line:
towards the end of 2010 to about this time last year, I went from avg. 175 up to 195 (I kinda blame it on my not so ideal living situation at the time and getting comfortable in my new relationship lol)

I did about 6 months on my Total gym, but started bulking up without shedding the weight.

November 2011 I got a punching bag that I use in conjunction with the total gym. I went down to about 190, but this became too time consuming and I wasn't able to do it while I was traveling for work or working late.

March 2012 I stumbled on this app called "Workout Trainer". I chose it because I was able to tailor the workouts & programs to fit my schedule (with reminders) as well as my fitness level. They have 10-15mins workouts that are designed by trainers to help you build muscle & endurance, strengthen core, etc. 90% of the exercises does not require any equipment.

Now I'm at 183, I'm aiming to be cut & chiseled at 175 ;D. I think I may be purchasing some workout programs in the near future. Can't really complain about a 6 week program for $9.99 :) and you get to keep it for life.

6'-1" @ 195lbs

Rich I'm going to look into that workout trainer program you mentioned.

6'4 @ 180 am a stop when i hit 195 am a hard gainer , eat all day nothing seems to work

Last year my physician told me I was slightly overweight at 5'9 1/2" and 165 lbs.  The height/weight measurement system is dumb.  I told him thanks for the compliment.
Been on the stress and anxiety weight loss diet lately.  Don't even wanna check how much I've lost.

Not a happy camper today... 238.2

BMI index should be redone society has become naturally larger. People that have prober BMI generally look like skeletons with a little bit of skin which is fairly unhealthy also.

Mike you are right. They haven't changed the bmi since the 80's or something stupid like that

Yup. According to that BMI, I'm obese.

Damn mike you should play football knock some mofos around

I was actually a very good hockey player. Had a full ride to UNH but, had a really bad wrist injury in high school

That's too easy.

Giggity... and Love the new banner Z! haha

oh ya hate to rain on peep's parade but 5'9 130 here lolz

Yeah, but our avatars work.  :flip:

Lol there fixed

So I was rather active this evening. Me and the gf went and played basketball then dinner followed by a run.

So what do you guys suggest is the easiest way to burn fat? I dont care about getting ripped jjust losing the Lbs. I usually at the gym, 30 min ride the bike or walk/jog, and the do curls for about 11 min. any tips?

Do you diet?

kinda, i mean I eat a shit ton better than 2 months ago. eating vegetables in my food, cut soda out, snack on fruit instead of chips.

Alec, What does the rest of your diet consist of?

Today my food intake was: 1 banana 1 chewy bar 1 ltr water, lunch  burrito, apple, 1 ltr water, dinner was chicken soup with crackers and water.

Trying to gain bigger muscles suck i guess am staying with the bruce lee look a bit longer  O0 protein shakes ect nothing seems to work

Try doing your reps super slow. As slow as you can do them.

How often do you guys go to the gym? and for how long? and how long do you guys do weights?
right now im at 3-4 days a week, cardio for 30, weights for 15 mostly cause if I park longer than an hour i gotta start to pay.

Stress... unless you eat more when you're stressed, than you're screwed.

When I am good(which I need to get back to) I usually do ten minutes warm up(stretches, and cardio) the work out about 30 minutes followed by another ten minutes or so cool down

So Im starting the "p90" today, not the p90x, p90 is for fat people i guess, but thought Id give it a go. heard great things if you stick with it, which should be a problem because my girl will yell at me that I bought this and am not using it.

I'm starting the kris gethin 12 week program today. Day 1 is legs. Any one interested in toning and cutting fat should look into this free program.

Update: had a killer leg workout. Did 3 warm up sets of leg press of 15 reps of 260. Then 2 sets. One 15 one 12 to failure with 300 and one set of 12 to failure of 320. Kinda proud of that :). Was all in all a great work out. Had to fight with my clutch the whole way home haha

I've started jogging lately.  I'm slowly getting into it, so I don't want to go overboard and end up hurting or killing myself.  I'm just working on building up my stamina.  Basically, I go out for about a half hour for at least 3 days a week.  The first week I walk fast for 6 minutes, then run for 1 minute.  The second week I walk for 5 minutes, then run for 2 minutes.  You guys get the picture of where this is going.  It's week two for me right now.  I've been trying to do this at least 5-6 times a week instead of the bare minimum of 3 times a week.

Tim, do you have any set goal? or just want to increase stamina?

No real goals.  I just want to be healthier and try to get rid of the gut.

Oh ok. Well in a few earlier posts I talked about a program called couch to 5k. It is similar to what you were talking about with warm up then intervals. They have an app for iPhone. It works really well with the times announces when to walk and jog. It will even play your iTunes within the software

What's the app name?

(http://img.tapatalk.com/aefcb735-af6b-852e.jpg)

^That looks like a pretty cool app. I'll have to check it out.

Has anyone done Insanity? I just started it last week with a buddy of mine. It is pretty intense but it seems to be working. My goal isn't really to lose a ton of weight (although it would be a plus) but to just be healthier and get into better shape.

I've heard a lot of success stories about insanity

I've tried Insanity for one workout only (I work A LOT and spend my free time with family).  Very intense... I was hurting pretty bad for the next three (3) days, at least.... It'll definitely work if you stay committed to it.  Seen very successful results first hand in family members who are doing it now.  You'll definitely be in shape, with muscle toning, increased overall endurance and weight/fat loss as bi-products.  :thumbsup:

This program I'm on is pretty great. I love the feeling I get when I leave the gym and couldnt drive haha

I got that app last night.  I tweaked my ankle yesterday, so I'm going to rest today and if my ankle is fine tomorrow, I'll try it out.

That's why the app is designed to start you out slow. Decreases injuries.

Yesterday was chest and triceps day. And damn I'm feeling it. It hurts to turn the steering wheel

as much as I want to rest today I know if I dont work out today Ill slack even more, but my body just hurts.

The injury wasn't because I over did it. I just landed wrong when I was running yesterday. I have bad ankles from skateboarding when I was younger.

Alec, you dont work out today and I will kick you in the mangina...

Tim, I am right there with you, My ankles pop while I walk.

Any of you fuck sticks been working out?

I just started jogging again today.  Being a lazy ass for 3 weeks while my ankle was healing made today really difficult.  Hopefully it gets a little bit easier as I keep jogging.  I was event thinking of going for a second run later today to improve my stamina.

I'm down 20 with just the diet change, sort of hit a lull though. Time for some exercise I guess.

I got back on the bike for the first time since new york (a month, I been slackin) the other day.  Of course I picked the hottest day of the week to go.

I wanna ride more, but its been rainin here every day for the last three weeks. And I need to get my bike tuned up.  Its got air in the brake lines and somethin wrong with the rear axle, a really bad squeal.  I cant still ride it like that but its annoying as fock...

I've found that when I exercise I tend to eat healthier.  When I'm lazy, not so much.  I'm just glad my ankle doesn't hurt any more.  I realized that today was the first time I've run in my new shoes.  Definitely a good purchase and hopefully they will help me progress to barefoot running by the end of the summer.

I'm going to be getting a bike soon.  I'm thinking about picking up a Cannondale CAAD8 7.  It seems like a decent entry level road bike for under $1k.

Cannondales are def nice bikes.  I justvlike riding cause I actually enjoy it, just throw in some headphones and bang out 15 miles easy and enjoy the view all around on the nature trails and stuff.

Are there benefits to barefoot running?

I loved the Cannondale R900 I had a while ago.  I used to ride everywhere when I lived in Boston.

As far as barefoot running goes, there are a few benefits.  From my research, barefoot running improves strength and balance, while it helps reduce injury from the added strength.  Basically, the argument is that shoes correct improper biomechanics, which weakens muscles, tendons and ligaments.  It's also a different style of running, where you land on the balls of your feet instead of your heels in cushioned shoes.  This is actually a more natural way of running.

Most running shoes have a heavily cushioned heel, which will created the tendency to land on your heels.  The shoes I'm running in right now actually promote landing mid foot instead of on my heels when I run.  That way, it will be easier for me to transition to barefoot running when I make the switch.

Tim, what kind of shoes did you get? I just bought a pair of Nike Flex 2012, and they're very nice. They are very minimalistic, so they better represent barefoot running.

Now I just have to run in them. I've been a lazy fuck this summer.

I'm still working out with the workout trainer app. I just created anthor 6 wk program that I started last week. Im down to 178lb. Once I hit 175lb I want to start using weights again.

The other day before my workout I ran a full mile, which is amazing for me because I have only done that a few times in my life. I bought a new pair of shoes as well. I went with a pair of Reebok Zigtech which are amazing on my feet. I have decided to start my program over from the beginning. I have been very lax'd on my diet and am out of town for the week so it is a bit difficult. Plus a friend wants to start the program as well and I will just stick with him. I also decided to start logging my workouts. That way I can track my muscle increase and strength by weight increase.

Jeff, I have a pair of Brooks Pure Cadence running shoes.  I also have a pair of Vibram Treksports for barefoot running.

I also picked up a Cannondale Synapse 6 Tiagra today.  Now I need to get some shoes and pedals.  I'm considering a pair of Sidi Zephyr's and Shimano 105 road pedals.

Id like to buy a bike. I really want a lite speed, to support local business(virtue passed on from Tim) but geez they are expensive.

I got lucky with my bike because I'm pretty sure it's a 2011 model. The owner of the shop discounted it by 15%, and it was already listed $300 less than msrp. Anyway, here's what I picked up.

(http://img.tapatalk.com/ae661c40-11c9-2cb2.jpg)

Nice pick up Tim, looks good.  Hows it ride?

Weather is supposed to hold off, so Im ridin to work today.

That is a good deal Tim. I need to go for a run today but have no motivation

Did 19.91 miles today in an hour and 25, my penance for not riding in like 2 weeks...

I attempted to swim across a section of lake in NH the other day... A swim I used to make often with little to no issue. I made it but, my god what a wake up call.

I've been slacking on the running because of ankle and knee pain. I have been riding a bit though. My main problem with riding is that my wife wants to come along and she doesn't ride as fast as I do, so I have to go slow and don't get a good workout.

I stopped riding with my GF because she only wants to do a mile or so and then shes "tired", she claims she has problems with her legs, but its whatever, dont expect her to hit 20 miles with me any way. 

So we picked up kayaking and she really likes that.  Its actually really nice because we can paddle a mile or two up river and then just kick back, relax and work on my tan as the river takes us back to the launch. Lol

We can usually go about 10-15 miles, but it's pretty slow.  I barely ever get up to speed.

I'm pretty stoked. Last week when I did dead lifts I made it up to the big boy plates(45's) which means I was dead lifting 135. Granted my back hurt like shit the next day.

I have been slacking on running too, and most recently because of knee pain.  Prior to that, it was laziness.  I tried to justify not running by playing basketball a couple times a week though.  It just so happened that I tweaked my knee in basketball again a few weeks ago so I took some time off from basketball for the past couple weeks.

Today, I decided that I was going to try running again to see if my knee could handle it.  I started with a brisk warm-up walk for the first 4/10th of a mile.  Overall, my trip was just over 2 miles, and I ran most of it. I had to walk a bit of it.  I am completely out of running shape, but I also haven't ran for over a year.  Basketball hasn't helped keep me in running shape as much as I would have liked it to.  My knee held up fine today, so I'm pleased about that.

That being said, it's a start.  I didn't expect to pick up where I left off, but at least I'm getting exercise and I'm overcoming the steepest battle of actually starting to run again.  Next battle, wake up early enough before work to run in the morning.

I'm also starting to eat healthier again.  My diet has been crap lately.  The traveling doesn't help, nor does the love for trying different types of food.  I am getting to a point of not drinking caffeine for maintenance now.  I actually have not had any caffeine today, which for me is impressive.  About 1.5 weeks ago, I was used to having at least 240mg of caffeine by 10:00am every morning.
I started last night with eating healthier food.  Today, I started counting calories again.  I want to start living a healthier lifestyle again; granted, the weight loss will be a benefit.

I've been running again the past few weeks. I'm slowly picking up. Since I've been doing timed intervals between running and walking, I just try to push through when I want to stop running.

Eating healthy is a huge part of it too. I know what it's like to be on the road and not have many healthy choices. I have a problem because I love food and I love to cook. Although, I've gotten some really good recipes lately and made some great tasting and healthy meals.

I've been limiting my caffeine intake For a while now. I stop at 2 cups of coffee in the morning, but sometimes I'll only have 1 cup. I try and make sure to not have any coffee until after my run in the morning.

So I finally redid the wiring on the speedo on my bike and when I reconnected it, I found this...

(http://img.tapatalk.com/aefc468d-96c9-01b1.jpg)

Its either some crazy glitch or its from the down side of the Verazano (sp?) bridge from the Five Boros.  I was pedaling like crazy in top gear the whole way down.  Its a stretch... But pretty crazy on a bike. Haha

It's a glitch.

Its weird because nothing else changed, the mileage and everything else is exactly what I set it at before NY when the battery died.

I was pissed when the battery died too cause I lost my original top speed of 41.5, and that one was legit.

41mph on a bike....you're crazy man. I like you....but you're crazy!!
 ???

Haha, yeah that was before I got my helmet too... Didn't really try that again.  But I bought the bike off my boss and his top that was on the bike was 39.5... so you know I had to beat it! :D

Did a little ridin today on my day off...

(http://img.tapatalk.com/aee30069-7128-9809.jpg)

Started out as my normal route and then I thought, how much further could it be to easton. :)

That reminds me that I need a mount for my phone. I use that to log ally rides.

Pushed an older Accord for a quarter mile because it wouldn't start.  That's my workout for the day.

Lame excuse for a work out.

I still did a small workout after that.  But go push your car around for a few, then see how you feel.  8-)

His car is light... Still missing the heaviest part.

zing

Boom.

Wasn't intended to be a zing. He's building a monster!

So I've been running a regular 2 mile route for the past couple weeks to get myself used to running again.  I decided to start adding distance to my run, so I added half a mile to my run yesterday.  I feel like that last half mile was easier to run than the first two..

I'm planning to stick with this distance for a week or so, then add another half mile or mile.  I'm trying to figure out how much I should add to my weekly distance, then add to each individual run accordingly.  For now, I'm keeping my distance consistent between runs; but eventually, I want to have the next run be longer than the previous one.

My wife and I have setup weekly pushup goals for ourselves since she seems to think that her arms are getting too flabby.  Mine are just skinny as all hell. Whatever. It's better than not doing anything.

got on the bike bandwagon. biking an hour a day 5 days a week. first ride was pain full with the stock seat. got a sunlite cloud-9 mens works well.

Back to my routine this week. I had to take a few days off last week because my ankle was acting up. Old sprains suck sometimes

Last week was a bust for me. I didn't do shit because I wasn't in bed before 2 am all week. Between all the driving, flying, working late and eating garbage, I've been drained. I need to get back to my routine. I may go for a run tonight when I get home if it's cooled down enough.

Tocqueville! (you call that garbage?)

Woo! Reached my first goal with the trainer today. The goal was to break into the 220's. Well we were shooting for 229, nope, hit 228!! That's 10 pounds in 3 weeks. I should be under 225 by next Wednesday

Congrats!  That's an awesome accomplishment!

On a side note, I joined a gym over the weekend.  I started weight lifting this week; I didn't want my work out to be purely cardio.

Thanks!

Are you doing any specific workout routine as far as weight lifting goes?

Nah, no specific workout routine; at least, nothing like Starting Strength or anything like that.  As far as a personal routine, I'm still trying to figure that out.

Man look at the body building .com kris gethin workout plan. You can use that to set up workout plans. It's all about isolating muscle groups.

Congrats country.

Thanks nelson!

That was one of the few good meals I had when I was there.  That push up list is gay.  I'd fucking beat you and your wife in one day.  Pussy!!


Congrats on reaching your first goal man.

That's like 3 weeks old, the fuck is wrong with you Tim? You're losing it man! :-)

Its old age Nelson.

Thanks Tim! Now I am shooting g for 224 by next week

I haven't been getting email reminders when someone posts in here. Fuck off Nelson.

Somebody's a little grumpy today.  Need a hug buddy? There, there.

Whew, what a workout today. Fack I hate running haha.

Me too! My legs will hate me tomorrow! .....and stupid lunges are the worst lol

Been lazy with the running.  I just can't get up early enough in the morning for some reason.  Went on a 27 mile ride on Sunday though, so that counts for something, right?

I had a good workout yesterday too.  Unfortunately, I can't go to the gym this morning, so I'm hoping I can get off work early enough to go tonight.

I need to step up how much I'm running again too; I haven't been getting as much cardio as I should.

I've been running hard for 1 minute, then walking for 1 minute..for 20 min to 30 min.. burning the same amount of calories in half the time....personal trainer at my gym suggested this...kicks my butt!

I had to run wind sprints yesterday after my chest and triceps workout. It kicked my ass

I hit my first personal goal over the weekend. I set a goal of losing 20 lbs.; and as of yesterday, I have lost 21 lbs. so far.

That's awesome! You should feel proud :) congrats! Im at the gym right now lol

Denny, usually when you're at the gym you're supposed to be actually working out, not foruming! Haha jk

Lol mos def I agree! .....I was waiting in the parking lot....

Well, i joined the gym, time to get mah ahnold on!

Thanks!  I am definitely proud of myself.  I'm pretty happy since meeting my smaller goals helps keep me motivated.
Nice!

I've found that its a lot easier and more rewarding to set small goals that lead up to your end result goal

I have to learn to do that...I think my standards are too high...I should set smaller goals and be nicer to myself...

best part about setting smaller goals is that you can reward yourself when you achieve them.

...with cake?  :hmm:

I've been slacking again.  I keep sleeping in way too late.  I went for a run on Saturday and walked a few miles today.  I need to get up early tomorrow and go for a run before I start my day.  It would be nice to get back into the routine of being active and starting my days early again.

That would require you to not be an insomniac anymore..

It's only 12:30 and it's hard to get up early when you can never be late for work.

:) Day one done
(http://i420.photobucket.com/albums/pp283/papinati305/927D1C87-091B-4FE2-AA2B-5C132BF82CF7-7148-0000004E3990992D.jpg)
found out I had already lost some weight before even going to the gym... thought i was around 310, ended up being 301.6 so my under 300 goal is kinda sucking, so going for 295....need to get back to this...i think i was 210 here..
(http://a3.ec-images.myspacecdn.com/images02/68/4bc3b96fedf24487b8dce90045c8f986/l.jpg)

Keep at it army guy!

Broke 300..... @ 299.3 :) pre workout @ 9pm... I go after school

I will probably be up today. Since I hadn't really spent much time with my close friends or my mother I rode around with monmouth yesterday and she took me to olive garden for lunch. Then I went out with friends to Logan's I got a meal that's supportive of my diet with the exception of eating bread.

Haven't been to the gym in a week = lose 5 pounds....I don't get it lol

I've lost about 35 now.. No real exercise change just fixing diet.. It was awful before an my body really rejected the changes at first. I literally cut 500 calories from my breakfast. I now drink 0 soda/beer/alcohol, and one energy drink in the AM. I don't drink coffee so I need something. Can you guys suggest a quick and easy lunch to take to work. I literally don't have time to prep anything. I usually buy a sandwich or wrap and a salad from my cafe at work but, I feel I can do better.

I bring 2 hardboiled eggs, a packet of raw almonds, and some tea..sometimes I bring veggies and cook them in the microwave. In the microwave steamer I have.. every so often i'll have a multi grain bagel with peanut butter..it depends what you like :) great job with the 35 pounds! It's not easy!

80% of weight loss is diet..
Nice!  Great job.  Most weight loss comes from diet.  Exercise is just there to help accelerate the loss; amongst other reasons.  Cardio has other benefits besides helping you lose weight, and weight lifting has its benefits as well.  My reason for going to the gym and lifting is primarily to help preserve muscle loss while losing weight.  When you lose weight, you lose both fat and muscle.  I try and preserve muscle so that I would be losing most of my weight through fat.

As for easy lunches.. what do you enjoy eating?

Mike, the human body is Paleolithic. Meaning that it is meant to store food. A lot of foods like chips and unhealthy snack foods are empty calories. Basically when protein synthesis starts(every time you eat something) your body sets the bad aside and stores it until it can use it. My experience has been that you can only lose so much by dieting alone. Once your body get use to eating healthy it will stop burning fat. That's where cardio and exercise come in. Also, 1 pound of muscle burns 50 calories. Also, try using green tea extract. It boosts the metabolism. And if you start working out regularly, take L-carnitine 30 minutes before the workout. It turns stored fat into energy. Plus it promotes heart health

As for food, raw almonds are really good. I do raw almonds and the Quaker rice cakes for a few meals a day. Grilled chicken and brown rice(when done right) are really good. Also, they're a little pricey, but the packets of tuna(4.5 oz) that are flavored(I like garlic and herb) those and some brown rice. One of my favorite lunch meals is grilled chicken 4oz on a whole wheat tortilla with some lettuce and salsa.

Subway, Jared diet.

Not a huge fan of subway. Way too much bread. All the bread burns so slow. Bread is not a very good carb. If I eat subway, I have to pinch off the sides of the bread and take the end of it off.

Flat Bread, and they will make you a wrap!

I'm pretty strict on my meals. Even with the flatbread it's still a lot of bread

Are you keeping track of your macros, Country?

I don't like Subway because I think the ingredient quality is subpar. 

If you stick to whole grain bread though, you should be fine; as long as you hit your macros.  Granted, protein is the most important macro.  Whole grain bread is considered a complex carb, so its a good carb to eat.

Macros?

Macronutrients.  Basically, it's a calculation of how many grams of protein, how many grabs of carbohydrates, and how many grams of fat you should aim to eat per day.

I'm sort of doing that. Basically I eat about 1.5 grams of protein per pound of muscle weight a day. Thats about it

yeah, same here.  i don't really pay much attention to the carb or fat macros; i just figure it would fall somewhat in line with eating healthy and trying to hit my protein macro.  i'm debating if i should keep track of it for a couple days though and see what the numbers actually look like.

I'm going to try and get to the gym today after work.  I usually go in the morning, but I could not wake up that early this morning.  I'm planning to go for another 5 mile run either tomorrow or Sunday..

I'm down another pound today. 14 total!

So the other night, while grocery shopping, I found 90 calorie pre-made tuna salad pouches!! I was one happy fat kid

Tuna In a pouch is not appealing to me.  It comes in a can.

Tuna in a can just tastes fishy. I don't like the fishy taste. Which is why I love tuna salad. Plus tuna(and most all fish) is very lean).

Country.........it's tuna!!!

It's supposed to taste fishy!!!

A little fishy is ok, but I dont like the overwhelming fish taste. Hence why I usually lean towards tilapia. I went to a Mediterranean restaurant the other day and noticed they had tilapia. It was Mediterranean spiced grilled tilapia with a Greek salad plus white rice. A-fucking-mazing.

I started finally hitting the gym every night around 11 or midnight after work. I am on my 7th week.
Monday - chest & triceps
Tuesday - back & biceps
Wednesday - shoulders
Thursday - legs or cardio
Friday - legs or cardio (whichever I did not do Thursday)
Weekend - rest

I also do a one mile run after every workout. I am not much of a runner but my goal is to be able to run 1 mile without stopping or walking. My best time so far is 9 mins :( but a few months ago I was doing 8 mins.

I take pre-workout (Jack3d) and whey protein before working out and casein protein for post workout.
I am gonna switch to C4 after hearing good things but I am gonna wait another month to start taking pre-workout again as the effects have stopped working.

I'm open to any facts and suggestions :) After 7 weeks I went from ~180 lbs(beer belly) to ~167 lbs ^_^

Try taking L-Carnitine 30 minutes before a workout. It makes your body use already stored fat as a source of energy. Also try taking green tea twice a day as it boosts your metabolism. Are you dieting any?

I'm training my skinny ass for a marathon. Srsly.

Jer, try training for a 5k first. Smaller goals that lead up to a larger goal are easier to obtain and it helps you not lose focus

Woohoo!  I am officially down 30 pounds today.

I don't see anything about you doing any core workouts; you should look into incorporating them.  What is your overall goal?  and related, what does your diet look like?

Also, don't pay too much attention to your mile time right now.  Since your goal is to be able to run a mile without stopping, work on being able to run that mile without paying attention to time.  Once you hit that goal, and you continue to run, you can start paying attention to speed.
You may also want to look into incorporating interval training.
Have you been running for a while?  A marathon is no joke, and a lot of experienced runners recommend that you have been running regularly for about a year before training for a marathon.  I was signed up to run one last year, but unfortunately got injured playing basketball halfway through the training program.  It was tough, since I didn't really keep up with running before jumping into a training program.  It's really hard to work on cardio endurance and marathon training at the same time.  If you've been running for a while, this should be a moot point.

Good luck!

Thanks I'll look into L-Carnitine. I used to drink green tea but not right now. I don't have any specific meal plans. I just reduce carbs in my meals, and avoid them at night time. I eat more meals but in smaller portions and every two hours. Laying off fried food and if I can't find anything to eat then I make a protein shake.

What I have been eating post workout is baked salmon or baked talopia with a side of vegetables, mostly broccoli.

@Alpha, I don't do core or abs because I still have a slight belly. I want to get rid of it completely first. I heard from multiple folks doing core/abs is pointless unless you have very little body fat. That's the reason for me running after weight lifting. You are right about paying attention though. I found that when I watch tv while on treadmill I hardly feel as tired vs my body feeling tired as I get closer to 1-mile mark. I am about to switch up my workouts, as I feel like my body is starting to plateau.

What is interval training?

Whoever told you that "doing core/abs is pointless unless you have very little body fat" is being stupid.  If anything, that may be considered bro-science; but I don't think bro-science is even that stupid. 

Core exercises are done to help improve your balance and stability.  It also helps reduce the possibility of back injuries.

That being said, running is great for losing that extra fat; technically, cardio workouts in general.  The only thing I'm not sure of is if running for about 8 or 9 minutes is enough to help you burn fat.  The first few minutes are used to help you warm up and elevate your heart rate; your body starts burning fat when your heart rate is elevated.  You'll want to continue for at least 20 minutes.

Keeping your diet clean will be the primary factor to losing fat; exercise definitely helps.

But, definitely do not be afraid to do core exercises because you have some extra belly fat you would like to lose.

Interval training is where you go hard for a specific amount of time, then go easy for a specific amount of time.  This could be time based or distance based.  For example:

Run for a min, walk for a min, run for a min, walk for a min -> continue cycle for say 30 min
Run for 0.25 mile, walk for 0.25 mile -> continue cycle for say 3 miles
Run for a min, walk for a min -> continue cycle for say 3 miles
Run for 0.25 mile, walk for 0.25 mile -> continue cycle for say 30 min

The times and distances I listed above are purely for example purposes.  If you can only do it for say 15 minutes or for a mile, then do it.  As your cardio endurance increases, you'll be able to do it for longer.

Hmm that makes sense. What I figured was that lifting weights itself was helping me lose weight. I have very low stamina when it comes to running. I also heard its better to run all the way if possible because walking will hardly burn any fat but I see where you are getting at. If I walk then it will give me a chance to take a break but still moving so I can run more and cover more distance.

I'll consider the core exercises later on. I'm more motivated when I see results so I would prefer to lose my belly first. My posture is fine right now. Always keep back arched. After this week I'm gonna start doing drop sets and see how that goes. Thanks for the advice alpha!

Not sure if anyone already uses this site:
Askthetrainer.com

it has some good info and may change perceptions.

C4 = +1

I just got home from the gym, and I'm not sure what to think of today's workout.  I did a bit of a circuit training routine; concentrating on a little bit of cardio by running for 3 minutes followed by some core exercises, and then repeating the cycle for 4 rounds.  I increased my speed on the run and I increased the weight on each core exercise; yet, I feel like I didn't work hard enough.

So I'm not sure if I should feel happy that I increased both speed and weight, or if I should feel disappointed because I feel like I could have done more.

so i weighed myself a couple days ago... i'm down anothe 5 pounds :)

South Beach body Chris coming soon :)

Alpha don't put yourself down. As long as you did more than before it's still an achievement. Just move on and push harder next time. I just read up that interval training is better for weight loss without losing muscle than jogging.

Keep it up!

I've been lazy as fuck since I've been back from Denver.  I really need some motivation to get back into my routine again.

aaaaaaaaaaaaaannnddd motivation given..... lol.... thats what i think about.....am i going to let myself get that huge... and be embarrased at the beach..

(http://dybiz.com/sites_randomblog/wp-content/uploads/2011/06/Fat-ugly-goth.jpg)
(http://www.belch.com/blog/wp-content/uploads/2012/03/randomfatchick.jpg)
(http://tosh.comedycentral.com/blog/files/2011/10/morning_picdump_43_640_02.jpg)
(http://funny.ph/wp-content/uploads/tdomf//1538/funny-fat-guy-beach-400x400.jpg)

^^ Omg! D:   I always tell myself "Nobody likes a fat chick in a Honda" it makes me run faster lol

I feel the same way but what I usually do is just get up and go to the gym. Once you're there you won't wanna leave because you're already there.

Last night was really motivational. After the gym I went out with a bunch of friends who I haven't seen in about a month. They were all in shock over how different I look. Then over the course of the night I ran into more people I went to high school with who all commented on my having lost weight. Plus I was getting checked out by teh ladies. Was such an awesome feeling. I love this video for motivation.

http://www.youtube.com/watch?v=lsSC2vx7zFQ&feature=youtube_gdata_player

Thanks!

Yeah. I've gotta get back out there and start eating healthier again. Tomorrow morning I'm going to get up and go running.

I too have to start this.  The last month I've been eating horribly.

I stopped eating junk food probably 8mo ago, went from 210 to 185, I'veused to run alot, just started back up, feels.so good, soreness is gone, just have to get myself where I can go long distances, 2miles in about 9 minutes this am..

This is a good week.  I open the store for the next week and its beautiful out, so ive been ridin my bike into work every day.  Its only a mile each way, but ive been pushin it hard hittin 20 mph on the way home (its slightly downhill).

nice! And holy shit, you ran at 4:30 pace for 2 miles?

I think he meant a 9 minute mile. Unles he was sprinting for two miles straight

I made myself a salad for dinner. Arugula, tomatoes, feta and grilled chicken.

Nelson that's a start! I've gotta go really hard in the gym today to burn off all the garbage I ate yesterday. I wanted to kill my legs yesterday but the gym was closed. So I guess I'll hit it hard today

gettin myself a gym membership today... finally! ;D

I love feta, sounds like a great salad Nelson! Yay for joining the gym! I need to lose 20-25lbs :( Doing some outside work around the house today.

Denny, don't just join a gym. GO TO IT!!! Lol I see a lot of people who join a gym with every intention of going but never do

Oh I go, I go every other day..i've lost 5lbs so far :) and I have a lot more muscle structure, but it's under some padding lol

Awesome Denny! Keep it up then!

Don't let your final goal discourage you.  You've lost 5 lbs so far, and that's an awesome accomplishment.  And don't focus too much on the number on the scale.  It's one way to measure, but you could lose inches while maintaining the same weight.

Country, I'm planning to hit the gym hard today too.  I wanted to go yesterday, but didn't end up making it.

Thanks for the kind words :) I know I'll get there, this time of year there's a lot going on, I kinda lose my appetite a little. Plus my husband has play rehearsal 3 times a week so I can kick my ass on those nights! :D I don't own a scale, I don't want one lol

Did some light bike riding today with my wife. Was fun.

wow first time in the gym in a looooong time... felt great!

Nelson, fitness can be fun! Like this week I'm going to take my dog with me when I go for a run. And I'll take her to the park to play then run some more

I agree.. when you find something you enjoy doing, it becomes fun!

Indeed...once I started looking in the mirror and seeing results, I'm like damn and makes me wanna go more.

My legs= demolished :)

I did a leg workout today..  my legs feel destroyed right now..

Yesterday I did arms. I kinda feel like I didn't work them hard enough, they're  barely sore

OK fitness gurus.  What would be your suggestions for adding muscle mass to a 6'-0" 156lb frame?  Starting with cardio and light weight lifting (more circuit training, high reps, low weight) to get my muscles accustom to endurance training; then plan to add more weight and do heavy lifting.   I currently do not take any supplements, not plan to do so.  I eat relatively healthy, but my metabolism somewhat hinders by ability to maintain good weight.  At one point I was about 170 lb (and in pretty good shape with very low body fat (5%)), but I think my "natural weight" is the high 150lb area.  I would love to have the natural weight at 170 lb.  I am by no means "skinny"; I prefer the term "lean"  ;D...

Any advice would be much appreciated.  :thumbsup:

Go to bodybuilding.com and go through the Find a plan. There is one called kris gethins dtp mass trainer. Also, since you're not taking supplements, are you using a post workout protein? I would recommend musclemeds carnivore. It is a beef protein instead of whey. It has creatine(not added, naturally found in beef) and has no sugar.

You will have to eat at a calorie surplus to gain weight.  OK, now that the obvious is stated, let me clarify..

You will want to calculate your TDEE (Total Daily Energy Expenditure).  This would be based on your estimated BMR and an estimated Activity Factor.  Once you have your TDEE, add about 10% to 20% to your daily caloric intake.  Since this is an estimate, you'll want to keep an eye on your results and adjust accordingly.  Allow at least 2 weeks between changes to realize results.  If you want to get really strict about your diet, calculate your macronutrients.  The most important will be your protein macro though; so you will want to make sure that you eat enough protein per day.  You'll want about 1g to 1.5g of protein per pound of lean body mass (or in your case, you could go with per pound of total weight) per day.

Thanks Country!  I took creatine and amino's back in highschool and gained a solid 7-8 lbs of muscle in two (2) weeks.  Was a little scary at the time.  Will definitely look into musclemeds carnivore.  Is that relatively expensive?  Does GNC carry the product?  Sorry, didn't so any research yet. :)

Thanks Mark!  Not sure if I would want to get that serious, but if it'll help me gain the "good" weight and maintain it, I am down for anything.  Because of the increase in protein each day, what type of "good/healthy" protein would you recommend?  I wouldn't want to have to each a bunch of steak and burgers :D.  Seriously though, if I can substitute other means of protein, that would be a plus.

Thanks again fellas!

You can get about a month supply of it for 35 bucks after shipping from bbcom. As for aminos I def recommend scivation Xtend(no not penis pills) its one of the best bcaa's on the market. Watermelon tastes great! I should be getting the raspberry blue in today and will let you know how that tastes

You'll want a mix of protein sources; which you can get from lean meats, fish, eggs, unsalted nuts, whey, casein, and dairy products.  That's not to say that you have to eat all of those types in a day, but they are different ways to help you get to your protein amount.
I've heard good things about Xtend.  Another great amino product on the market is AEN IntraBolic, which is what I use.  I've also heard good things about Purple Wraath.

I think(don't quote me) the mix for gaining is like 2g protein per pound of lean muscle weight per day

So I got the chocolate flavored carnivore today... AFUCKINGMAZING!!! It tastes like hot chocolate and has ZERO sugar

^^ Nice Country!  I was talking to the wife about the carnivore the other day.  Need to do a little more research on the stuff :)

I swear, getting stopped in the hall at work and having people at work ask how much weight I've lost never gets old!

Nice!

Pics or it didnt happen.  JK Thats awesome man!  So how much have you dropped? Lol

I started doing stuff before work this mornin, push ups, crunches, dips and some curls.  Just a little to combat the coming winter.

I'm still right around the 20lb mark. But I'm still losing fat and size

I'm curious on your guys' opinions...

I'm looking to get some more protein powder. I'm currently using GNC Pro Performance AMP Wheybolic Extreme 60 (that's a mouthful), but I've noticed that it's expensive as shit compared to the other brands. Here is what I'm currently looking to get compared to what I currently have:

http://www.gnc.com/product/index.jsp?productId=3267268 (http://www.gnc.com/product/index.jsp?productId=3267268)

http://www.gnc.com/product/index.jsp?productId=3513369 (http://www.gnc.com/product/index.jsp?productId=3513369)

As you can see, for nearly the same price (I have a gold card), I can get over two pounds more of protein powder with the Optimum Nutrition vs. the GNC brand. Every GNC employee that I've talked to says that the GNC brand is wayyyy higher quality (of course). Am I really going to tell the difference though? I'm not some hardcore weightlifter, I'm just looking to have something to supplement when I exercise. I mainly just want to stay in shape and lose some gut fat.

Thanks guys (except for Z  :flip:). I kid.

Optimum nutrition makes a lot of great products. Protein is protein, when my trainer is getting ready to compete, he uses Walmart protein powder simply because he uses so much of it. Right now, I'm using musclemeds carnivore. I really like it, enjoy the taste, and it has 0 sugar. I'm very cautious when it comes to protein powders as a lot of them are filled with sugar due to the flavoring. If cost is an issue and you have enough protein powder to last you a week or so(usually less depending where you order) I would recommend shopping online. You will usually get a much better deal online, I've not had good luck with gnc and their high mark up. One of my other personal favorites is BSN labs Syntha-6. Also for tastes, you can look up the product you are curious about on bodybuilding.com and get very good customer ratings. I usually order my supplements through bodybuilding.com or supplementwarehouse.com.

Thanks for the info. What about the amino acids and leucine in the GNC brand? From what I've read, the leucine turns fat into energy, and the amino acids do other shit. How important is it?

Amino acids are great, what they do is shuttle protein to your muscles. The more protein your muscle receives, the faster it recovers. As far as leucine, no clue. I know L-carnitine turns fat into energy. For L-carnitine I get whatever's cheapest bc I take a lot of it. 1500mg 30 minutes prior to a workout. For bcaa, I use scivation xtend. It's an awesome product and tastes amazing

Sweet, thanks Country.

I ended up fucking up by saying fuck it and getting the GNC brand today. I figured since it has amino acids and that carnitine and stuff, it would help a lot more. But once I got it at the store, it was apparently $62.99, not the $50 something that I misread on the website. I also read reviews on those websites you said, and it's not enough to make a difference. So tomorrow I'm going to take it back, get the ON brand, and probably order some L-carnitine separately. Or if they don't let me return it, I'll just live with it. After seeing those websites, GNC is a ripoff. Oh well, live and learn.

Yeah I learned my lesson that way as well. Having L-carnitine in a protein powder doesn't really do much for you unless you use it as a pre workout. As for the separate L-carnitine, take 1500 mg 30 minutes before a workout. Also, I don't know what your schedule. I workout after work. Look into a smart shake bottle. It has powder storage and pill storage

As of right now, I work out at 8am on Monday, Wednesday, Friday. On Mondays I do biceps, back, and shoulders, on Wednesdays I do legs, and on Fridays I do chest and triceps. I also do abs on all of those days. Before each workout, I run a mile on the treadmill (ideally I would like to be able to run on the track, but I have shit endurance). I usually have a scoop of protein powder before each workout, but I'm going to start taking the carnitine before and the protein after once i get this shit returned.

Only problem with this workout is I haven't noticed anything after a month. In fact, I feel fatter around my gut. So I'm not really sure what I'm doing wrong. I'm a noob when it comes to scheduled exercise haha.

what does your diet look like?

Lol yeah the protein goes after the workout.

Borderline shitty if you ask me. Mornings usually consist of oatmeal and/or yogurt, but on Tuesdays and Thursdays I get a 6" ham egg and cheese sub at Subway, because of my early as fuck class. Lunch is the worst for me. I usually end up eating out at like Jersey Mike's, Chipotle, or other various places, due to me having class like right after working out. Then for dinner I do shake 'n bake chicken or pork. I've started eating black beans and rice too. I've pretty much answered my own doubts about my weight loss; I just need to stop eating out. I also need to stop drinking soda. Way easier said than done. I could make my own lunches, but I usually end up underpacking, and I'll get hungry as fuck in an hour or so. I really don't know what to pack besides a sandwich, and maybe yogurt.

I also just ordered this L-carnitine:
http://www.bodybuilding.com/store/bodybuilding-supplements/l-carnitine.html (http://www.bodybuilding.com/store/bodybuilding-supplements/l-carnitine.html)

Buy one get one free ftw! I'll start taking 1500mg before workouts like you said, Country. Also just got my stainless steel shaker cup in the mail today. Now my weakest link will be my diet.

Man 70% of it is the work you put into it in the kitchen. Natural undated almonds are an excellent source of protein. And you can usually buy them pre-packaged. Two of my meals at work are emerald 100 calorie pack of almonds and either Quaker plain rice cake or apple slices(I'm lazy and buy the pre sliced apples). It's tough to get over the initial hump of dieting, but once you get in the routine, it becomes your lifestyle. I'm pretty sure in one of the plans on bodybuilding.com there is a college kids plan that gives tips on how to eat during the busy schedule. Generally you want to eat every 2.5-3.5 hours. It literally takes me 8 minutes to scarf down almonds and a rice cake. You can do that while walkin to class. Also, you should be drinking at least a gallon of water a day. That actually aids in weight loss because your body can function properly when it is adequately hydrated. What I do when I'm craving a coke is mix 3 scoops of xtend into my gallon for flavor and drink it all day(raspberry blue, it's amazing).

Jeff, if you or anyone needs motivation or tips or anything y'all are welcome to shoot me a text. The only times I won't respond is when I'm in the gym

Here is a pretty motivational article!
http://www.bodybuilding.com/fun/call-to-arms-kris-gethin-prepares-you-for-battle.html?mcid=face (http://www.bodybuilding.com/fun/call-to-arms-kris-gethin-prepares-you-for-battle.html?mcid=face)

^^ Good article, Country.  Definitely motivational.  I'm about to do some reps with the desk chair.  LOL.

Haha I really want to print it out and plaster it on the walls of a "gym" I went to the other day. we now have these corporate gyms here called planet fitness. Their claim to fame is a "judgement free" environment, and 1 dollar down and 10 bucks a month. Great business plan because everyone wants to workout at a nice place but no one wants to pay for it. On monday, they cater in food for their members(pizza or firehouse subs or panera etc... Yeah HEalthy haha). Well MY buddy texted me the other day and wanted me to workout with him. He is a bit of a clutz so I agreed to on a day I dont work with my trainer. for me it was arms day so I was wearing a shirt I had cut the sleeves off,(I'm big on mind-muscle connection and watch my muscles work so I can tell I am doing it right.) and was cut a little down the sides(not much). Well, they required me to change shirts because my attire was not within their dress code. We get in there and get warmed up and my buddy decided he wanted to work chest so I entertained the idea. We were on a flat bench doing dumbbell press and I was going pretty heavy. I am use to working out at a mans gym where you can throw things around and no one cares. So when I reached failure to avoid injury, I drop the weights. Well, they sounded a siren. My next set, I do the same thing and an employee comes to me and says they are going to have to ask me to leave if I require them to sound the siren one more time... Disgrace of a gym. One of my favorite things to do when I work my shoulders is to do Side Lat raises with chains. The gym I use has chains provided for this and I sling them around. loads of fun.

It sounds like Their reasoning is that they don't want you distracting other members. That gym is for prissies. They have a commercial here where I big brute guy says "I pick things up and put them down" as he's getting a tour of the gym. Till they kick him out for being to working out. The siren thing is stupid. That's makes it stand out even more. I would go back just for the food.

I want a firehouse sub.

I'm not a member there thank god. And they make floors designed to withstand the impact of weights and cut down the noise.

It makes you look ripped when you smash the weights on the ground. Just sayin'. It's gotta add at least another 50lbs to each dumbbell!

I mean when you are laying on a bench with two 60lb weights and you've pushed your chest to failure it's advised to throw the weights down so you don't hurt yourself

Here's a peek into my daily meals. (http://img.tapatalk.com/d/12/10/08/u4a9u9uq.jpg)

eating out doesn't have to be entirely bad.. just look up nutrition info and be smart about what you pick..  the thing about eating out isn't necessarily the calories as much as it is sodium..

I rarely drink soda these days..  if i do have one, i can't finish the can..

My big thing when I eat out is bread. Like where I had a turkey burger a whole bun is entirely too many carbs so I used the lettuce as the top of the bun. It's really easy to get grilled chicken and broccori.  Or a grilled chicken salad with a decent dressing. Chilis and tgi Fridays have some of my meals. Chilis healthy menu: sweet and spicy chicken. Fridays: dragon fire chicken

The stair master just broke me....  *weeeeez *weeeeez 2nd time back to the gym...in about a month! Hurts so good lol

In Soviet Russia, you don't break stair master, stair master break you!

Lol! @ ^ I sound like Mad Cat from Inspector Gadget!

Denny, wheezing goes away if you keep at it.

Yeah i know...i just have to keep building my endurance back up ;)

Woo!! Leg pressed 3(2 of 12 reps, one of 8 reps) sets of 500lbs!!

I remember the days when I could scoff at this. Now I'm tired lifting myself out of a chair.

Lol I should be able to max at about 1100 pounds or so

I was North of 1000 when I was still playing hockey and in the gym everyday.

It really amazes me, I'm getting a lot stronger, have lost a lot of fat from my arms and legs and they just aren't growing it seems like

So I started drinking caffeine again.  I'm trying to use it to help my workouts now, rather than use it as maintenance to keep myself awake throughout the day.

Anyone have any recommendations for caffeine based supplements?  I'm not opposed to coffee or Red Bull/Rockstar, but if there is a lower calorie supplement; I would be willing to try it.  I think my buddy is going to give me some samples of Advocare Spark, but I'm wondering what else is out there that could be of better value.

Most all of the pre-workout supps have a lot of caffeine. I really like the monster ultra zero calorie zero sugar. Are you wanting to lose fat, gain muscle, or maintain?

I think I found my secret to a successful gym session.....sleep. I need more of it...

Denny, a good sleep cycle is important. Your muscles rebuild while you are resting.

All right, screw this crappy holiday food. I've had headaches, exhaustion, indigestion, etc etc..back to the gym! Do any of you guys know a good way of cleansing? I've done fasting for a day and drinking juices, but is there a better way? I don't want to shock my system too badly...

Lots of fruit.

Fruit is naturally high in sugar, but it's ok as long as it's natural right? Should I eat certain fruits or all fruits?

Green tea extract supplements, and eat really clean. Like chicken, fish and almonds as proteins. Brown rice, rice cakes, veggies as good carbs. 4-6 ounces of fish or chicken and moderate portions of almonds. All the veggies you want and .5 to 1 cup of rice. Sweet potatoes are good too. They are low in natural sugars. Sugar in general is bad whether it is natural sugar. Try to avoid sugar as much as possible

I have changed my diet as of December to help get me ready for the mountain biking season. Come spring and summer I usually ride at least once a week on the trails for 1-2 hours and about 3-6 miles depending on what time I get to the trails. Hike at least once a week. Took my legs a long time before they stopped hurting the next day but my legs are solid now.

Last summer I was riding 3 days a week 3-5 miles and the gym 5 days a week before work.

I joined Planer Fitness.  They give you free pizza and bagels.

:hmm2:

Yeah, I know. I was like "wait? What??"

Sounds counterproductive lol

Nelson, you know my stance on that

GF got a year membership to there for xmas, hopefully it works out(pun intended).  Its so hard to listen to her complain about how she looks, but not do anything about it, and not say anything.  She CANNOT take criticism... especially when it comes to her weight.  Which shes not that bad by any means, she just carries all her weight in her belly area.  So she just needs to be a bit more active and lay off the midnight snacks.

Sounds like me lol , but I know I have a little bit of weight, I'm not going to be in denial about it. I think girls are too touchy about it.

Ryan, one thing I've found that helps to motivate females, is to be active with them(no pun intended). Go for a hike, or a bike ride together, or play sports together. A lot of women are competitive, so that could be a lot of fun.

Tried bike rides, she doesnt like em... which sucks cause I love them!  Lol

She always wants to go for walks... but I fucking hate going for walks.  Guess ill have to bite the bullet and start takin one for the team.

If you care for her, go for a damn walk. It won't kill you, and it would help her.

Yeah you right ;)

Makes you keep paying for a longer membership since the food cancels out the workout results.  Smart marketing indeed.  8-)

Ryan, my husband says compromise with her, you'll go for a walk with her if she'll go with you for a bike ride lol

Just kicked my butt at the gym, specifically my arms and back, i've started drinking water with a green tea bag in it, it's pretty good. I've weaned myself off of refined sugar successfully, no permanent damage. Trying to get back into the caveman diet...my weaknesses are chips and beer, i've only been drinking one a night, and I have to start putting single serving chips in zip lock baggies...

just got back from the gym from playing some basketball.  I struggled with my shot tonight.. :(

Denny, that's a good plan to package out single servings. Portion control is very important. Beer is so much more terrible for you than I thought. My trainer posted an article on fb the other day about how alcohol slows the fat burning process. I'll see if I can dig it up for you to read.

I'm pretty nervous about Friday, that's when I take my agility test to get into my departments police academy. I've been practicing it(I have the requirements sheet, perk of working there haha) and last night my score was 59. That was also me running the 440 in the freezing ass cold. And doing it first instead of last. And I only got two pull ups my third one I didn't quite make it over the bar. I really need to improve my 440 time though. I ran it in 1:59. The lowest time to score is 1:49.

On a better note, my uniform pants are entirely too big!(http://img.tapatalk.com/d/13/01/05/6a2epeze.jpg)

What's a passing score? You can do it! Congrats on your pants, that's always such a good feeling :) Good luck on Friday.. I'd love to read that article if you happen to find it, look for it after you pass on Friday :)

Passing is 70. And I think it would be a little easier if I did it in the order they have it on the sheet.

Denny, I tagged you in the post on fb.

Look at you you sexy bitch!  Good luck Country!

Thanks for the support you guys

Good luck homie!! You can do it!!

Holy shit have you lost some weight, huh?!!!

That's fucking awesome!!

Good work Country!

Thanks y'all!

Bad night at the gym, the whole town is here...nothing available :( looks like i'll be biking for an hour.

It's the New Year's Resolution folks..

Seriously! I need to go there at 2am! Everybody was there, I give it a month and it'll die down again...lol

I hate those people.

That's why I decided not to go until February.

As per Big Country's demand, I now shall be uploading everything I eat every day into a Dropbox folder for everyone to see (and criticize). Hopefully this will help me improve my dieting habits, thus leading to some fat loss.

https://www.dropbox.com/sh/ilet01fk01mc25z/oq38hRZ3cM (https://www.dropbox.com/sh/ilet01fk01mc25z/oq38hRZ3cM)

Jeff, good job on the almond milk. Regular dairy milk has a lot if sugar and slow burning protein. The sugars generally outweigh the protein

So in my house we should switch from 2% milk to almond milk? What about soy milk?

Soy milk has been shown to fuel whatever it is in a males body that causes cancer. Almond milk is a great alternative. Same consistency, little bit different taste. I use the Silk brand unsweetened almond milk. It has no sugar as opposed to 13 grams of sugar in 2% milk.

This is good to know. Looks like I'm not getting soy milk at Starbucks any more.

Good to know.  Need to modify the grocery list now...

Damm and I liked to drink the soy pineapple protein shakes am a have to switch it up now

I will admit I like the taste of dairy milk a lot better than regular almond milk, but I can deal with it. I usually drink dark chocolate flavored almond milk, but I just bought some regular and vanilla flavored. It's an acquired taste, lol.

Did a quick google search and found this:

Some studies have shown that regular intake of soy products can increase breast cancer risks in women. Other studies, however, have found the exact opposite. Soy estrogen can also interfere with breast cancer chemotherapy and medication. If you are a current breast cancer patient or have a history of breast cancer, you should consult with your doctor before drinking soy milk.

Men can definitely benefit from drinking soy milk. The phytoestrogen and antioxidants in soy products can lower the blood testosterone level and prevent cell mutation. Studies have shown that regular intake of soy can significantly reduce the risks of prostate cancer in men.

I say this with all seriousness, but what product DOESN"T get linked with causing cancer nowadays per some random study?

On another note, wanna talk about acquired tastes?  I can't stand coconut water... tried every brand, and flavored ones... shit's just nasty.

I'm afraid to try coconut water...

I like coconut water. It tastes good to me.

That's because you have Hispanic roots.

I can't even describe how bad coconut water tastes. However, Almond Joy's are where it's fucking at.

I'm also going to try to switch from two cups of coffee in the morning to some protein powder mixed with almond milk. All the coffee does is make me crash in a few hours, and I hear protein helps make you more energized throughout the day anyways.

Cigarettes, they've been proven to not cause breast cancer!

Y'all can keep your coconut water, I loathe coconut. Jeff, coffee isn't that bad for you, the sugar you put in it is bad for you. Be a man, drink it black. Also, a good multivitamin provides energy through the b vitamins.

I ordered a new book from amazon today. It's called fit2fat2fit. A trainer stops being healthy and exercising for 6 months and gains 75 pounds to spend the next 6 months losing the weight to better understand the perils of weight loss.

Wow..that's dedication! Let us know how it is..my friend Scott might want to read it...

I certainly will. I read the first few pages on amazon and it seems like it's gonna be a great fitness book

I want some fatty food and my wife won't let me eat it.  Yesterday I was going to order pizza and wings while I watched the AFC game and she was all like "I'll make you a salad instead with grilled chicken."

So on top of giving up beer now she has me eating rabbit food too.  If she pulls that shit again, I say that's grounds for a divorce!

Rant done.

Some "rabbit food" is pretty good, but even I had a pizza yesterday for the game. Tell her you'll try to eat healthy most of the time, but not during sporting events... lol

I feel like an over weight child.

Can't wait for spring to get here so I can start bike riding again.

I went to a game dinner yesterday and ruined my diet. I must have had 8 pounds of meat and a dozen coke and jack.. Must exercise.

I did a two-a-day today. Went to a high school and ran stadiums then walked a lap of the track. Then I just got home from the gym. I've been fortunate enough to inspire a few of those around me. My mom has started weight watchers and has lost 5lbs so far. My good friend asked if he could join me at the gym the other night and told me he has gained 45 pounds and wants to lose that and tone up so he can be cut again for this summer since his dad bought a 28 foot boat. I think he is the one pushing me harder haha. I can push more weight than he can but after we go through a workout he has been pushing to do some suicides for conditioning.

It's so much easier when there's someone pushing you. This girl and I used to run the track at the high school after work, but we lost touch. Must make you feel so good to have inspired people to follow you :) It's not easy, proud of you! :)

I have been eating a lot of fruit, and although I don't feel like I've lost weight, I do feel like I have more energy. The pizza the other night was a setback, but I did have breakfast and then walked around in Boston all day, so I think it was a wash. I bought grapefruit, grapes, oranges, bananas, some organic salads, unsalted raw walnuts, unsalted raw almonds, baby carrots, and some mixed nuts. Hitting the gym tomorrow. :)

It does feel goo to have inspired others. friends and family have helped push me to get to where I am and they will continue to push me for the next 2.5 months until I graduate the academy. So, its nice that I have impacted them in some way. I bought mom some BSN Lean Dessert protein powder to use in place of having sweets in the house.

Be cautious with fruit. While it is good for you, too much is bad. It is argued that you cant over eat fruit, but it is high in sugar. and sugar turns to fat.

Yes I try to be aware of that.. I'll do oranges and bananas one day, and switch it up the next..I drink V8's (low sodium) and usually eat rice, fish, quinoa, and hard boiled eggs too..

I've still been writing down what I eat, and I also started using my Iron Gym pull-up bar, using this workout I found: http://voices.yahoo.com/how-full-body-workout-using-iron-gym-10680889.html?cat=50 (http://voices.yahoo.com/how-full-body-workout-using-iron-gym-10680889.html?cat=50)

I never thought I would be able to get such a good workout using that thing. 20 minutes with the pull-up bar feels more exhausting than 2 hours at the gym. Lol. I definitely feel more in shape after only 2 weeks of using it. I've only lost like 1-2 pounds so far, but I may also be starting Insanity with a friend. I feel like you have to already be in shape to do that program.  :suicide:

My husband and I did this thing called FIT class.. It got to be expensive, but they boasted you'd be in the best shape of your life. The workout is non stop for about 45 minutes to an hour, and most people throw up after the first few times.. which I did..

Lol that's called the anabolic threshold. I've danced with it a few times.

That's sounds like HIIT(high intensity interval training). It's a killer workout. Go from station to station every 1 minute or so. It's a beast. I like crossfit. Crossfit is similar to HIIT but with heavy weights thrown in on some stations.

Had my yearly physical yesterday.  Somehow I gained almost 10 pounds from last year (179lbs), which is the heaviest I've ever been.  Dunno where all the weight is though... ?

^^ Muscle fibers are heavier than fat tissue?  :)

It ain't muscle that's for damn sure.

Fucking fat ass.

Now Z, we encourage others.

That's the militaristic form of encouragement. Or maybe I'm a dick. Can't quite put my finger on it. lol

This.

I'll also take being called a fat ass as a compliment.  I've always been underweight / hard gainer.

I'm fairly certain that I will live the rest if my life in the overweight category of the outdated BMI standards. Once I finish losing fat I may even bulk enough to be obese again haha

Screw those charts..

Haha I hate that chart. People have evolved since then.

I'm in the same "dilemma" as Dave.  So if I am below the sacred BMI chart ratings, does that mean I'm actually somewhat underweight??  I do wish I had more overall mass, for that intimidation factor.  Please don't take that out of context or off topic.  LOL.

If you want to go through a mass bulk cycle check out the dtp trainer on bbcom

Fair enough. lol
Now why can't I take that out of context? Its what I do.

Thanks Country.  Gonna check that out.  I believe you mentioned that earlier, I just didn't search.  Muh bad.

Exactly why I said it  ;D

Killjoy.

It's all good. The video series trainers on bbcom are great. They are actually doing the workouts and following the meal plan with you.

XD so I'm down a total of about 52 pounds!!! my goal is to lose another 25 before spring break... :D :D :D

Way to go chris! Keep at it!

Great perserverance, Chris!  If you can do 52, you can do 25 more :)

that's awesome! Great work!

Did some beginner's yoga this morning with my yoga socks lol. I'll be feeling it tomorrow, but I want to keep it up. :)

Switched to Almond Milk for my morning coffee at the office, now it tastes like a cup of warm assholes, i'll keep drinking it and maybe i can will the taste will go away lol.

Um, I don't even want to know how you know what a cup of warm assholes tastes like.

I hate almond milk. It's a good switch, but tastes terrible.

It's good in cereal. But sucks in coffee...

I like the taste of almond milk. Both sweetened and unsweetened.

We switched to both almond and coconut milk.  I like both.  So does the fam.

I like coconut milk. I try to stay with unsweetened

Coconut milk gives you the shits

I started mixing my protien with nutriment drink for better gains

So I finally decided to not be lazy about my cardio workouts and stepped it up this week..  I started to realize that my maintenance phase wasn't so much maintenance, and I ended up gaining some of the weight I lost late last year and early this year.  Before I gain it all back, I decided that I should start paying more attention to what I'm eating and add more cardio into my workout schedule.  

I went for a 5 mi. bike ride on Sunday morning, followed by a 2.6 mile run on Sunday evening.  Even with doing leg workouts in the gym, my quads felt sore after the run.
Fast forward to today, I decided to join some coworkers on a lunch ride.  Did about 9.5 miles or so, and that kicked my ass.. I guess my quads weren't fully recovered from Sunday's workouts, as I started feeling sore a couple hours later.

Holy shit is my body feeling it.. It's a blast though!  Although, cycling is making me wonder why I wanted to start running again, lol..

Ok. This girl is out of shape.  Starting today, i'm going to make small changes and big ones. I'm adding more water, taken the yolks out of my hard boiled eggs, and no more trips to Starbucks for lunch. Unless i'm getting an unsweetened green tea, or banana! Doing more stretches and some office yoga as well. Small steps!

I need to add more water to my diet.  I gained 13 pounds in two weeks.

I was a size 7 a few years ago, that was a good place for me. I just had to have my wedding ring resized, again. :( more water, and as much as it hurts me to say it: less beer.....  D:    BUT! There's some hard liquors that are lower in calories and sugar :D

 I hate the taste of water (or lack there of)

The yolk in the egg is actually good for you..  It contains most of the the amino acids and proteins; which means the yolk is actually the most beneficial part of the egg.  The cholesterol in eggs is dietary cholesterol, and recent studies have found that dietary cholesterol is not linked to blood cholesterol.  The fat in the egg yolk is negligible, and we, as humans, need fat in our diet to survive.

Here are a couple good articles to read.  The first one is about the 20 super foods that will help you eat healthy.  The second article refers to the properties of eggs and how they relate to the effects of statin drugs.  Statin drugs are those drugs that are prescribed to help people lower blood cholesterol.

http://www.sherdog.net/forums/f15/20-super-foods-you-need-build-muscle-lose-fat-800135/ (http://www.sherdog.net/forums/f15/20-super-foods-you-need-build-muscle-lose-fat-800135/)

http://www.sherdog.net/forums/f15/eggs-natural-statins-772889/ (http://www.sherdog.net/forums/f15/eggs-natural-statins-772889/)

In addition to the links above, here is an excerpt about eggs from Men's Health editor David Zinczenko's The Abs Diet:

"Superpowers: builds muscle, burns fat
Secret weapons: protein, vitamin B12, vitamin A
Fights against: obesity

For a long time, eggs were considered pure evil, and doctors were more likely to recommend tossing eggs at passing cars than into omelet pans.  That's because just two eggs contain enough cholesterol to put you over the daily recommended value.  Though you can cut out some of the cholesterol by removing part of the yolk and using the whites, more and more research shows that eating an egg or two a day will not raise your cholesterol levels, as once previously believed.  In fact, we've learned that most blood cholesterol is made by the body from dietary fat, not dietary cholesterol.  And that's why you should take advantage of eggs and their powerful makeup of protein.

The protein found in eggs has the highest "biological value" of protein--a measure of how weill it supports your body's protein need--of any food.  In other words, the protein in eggs is more effective in building muscle than protein from other sources, even milk and beef.  Eggs also contain vitamin B12, which is necessary for fat breakdown."

Alcohol in general is not really conducive to losing weight.  I know it sucks, but if you could find a way to not drink any form of alcohol for say like 2 weeks, that would help a lot.

There are ways to flavor water to help with the lack of taste.  I've actually never had that problem though; at times, all I want to drink is water.  Keep in mind, you can get a lot of water through food sources also.

I going to eat more eggs now.  O0

Well dam! About the alcohol ;(

Thanks for all that info! I will continue to eat the entire egg! :D

As am I. I actually love eating those underdeveloped chickens.

I love fried eggs. Hard boiled eggs I can live without.  I think I'm going to cut back on alcohol again to see if I can lose some of this extra weight. I'm feeling really annoyed with myself. I'm going to start jogging tomorrow too.

I'm pretty annoyed with myself too, i know how you feel..!

I'm slightly annoyed with myself but enjoy beer and bad for me food. Why am I posting in the fitness thread again?

Bc you're a post whore and you post anywhere you can to say just about anything that pops into your head.

Not entirely true.

Going into my 2nd week of a muscle building program after losing over 10lbs during my "not so great time" last month. Not a weight lose regiment I would recommend, but I'm using this as an opportunity to build lean muscle. Come to think of it, I skipped dinner for 5/7 days when I was in Jamaica. I've also changed up my diet a little. One chicken breast instead of two for dinner. Protein shake and toast for breakfast. Snack for dinner if I have left overs for lunch. Substitute potatoes for veggie with my steak dinner. Now I just have to resist the snack tray at work and keep getting my sugar from mainly fruits. Oh, also switched to Mic. Ultra. I'm looking at it like this, give up the things you can and substitute the ones you can't.

Good Job Rich. I need need need to make this happen. I'm not well and my diet is most of it

Thanks man. I think a lot of it has to do with schedule/ habit. Find what works for you and after a few weeks, it's 2nd nature. I'm planning purchase a cardio program as soon as this one is finish.

I agree.  Good job Rich!

I have been working on cleaning up my diet lately too.  I was really good about it earlier this year, but lately, I've been slacking.  I can definitely feel the effect my diet has had on my workouts lately.

Good job Rich!  I think my downfall are the weekends.  My family and I eat pretty healthy during the week, but the weekends aren't as good.  I feel "heavy" by Monday.  Something to work on.  There's been a lot of good advice coming out of this thread lately :thumbsup:

Congrats Rich! :) it's not easy! Keep it up! I'm still working on cutting my dinner in half, didn't do so well tonight but at least it was all vegetables :) I found a diet app on my phone that sends me reminders and tips throughout the day.

Tomorrow I get back to eating clean and being held accountable for my food journal. Plus, I go back to working with my trainer. I'm excited! Also, a little sad, that I had let myself go and gained a good bit of my weight back.

Went for a jog again today did about 3.5 miles.  Now I just gotta do it more than once a month. Lol

^^ Technically it averages one mile a week?  8-)

Nice!

I find it hard to go for a run after I started biking..

I've been a biker for years and always hated running/jogging.  But since I've moved out here I don't know many people, I don't wanna go mountain biking alone and riding roads has gotten boring... so I figured I'd switch it up to somethin new.

Move down here ginger! I need someone to go mountain biking with

I'm still adjusting to bein 2 hours from home... that's a bit far.

You'll be ok, we have an Irish pub.

The park I'm trying to go work at has MILES of trails from beginner to black diamond(or whatever they rate tough MTB trails). Plus a bunch of other MTB places around here.

^Lol

Went again today!  Woot woot.  Def felt better.  Did the 3.5 miles in about 45 min.  I still need some work, mainly on my breathing.  I feel like that's what's holding me back right now.  I run out of breathe pretty easily but I expected that.

running is the devil - I'm trying to get back into it as well.. damn lungs can't handle the heat and humidity though.

Lungs are overrated. If it werent for them, I'd be a superstar Olympic athlete. Michael phelps can suck my water dust!

of course you would nelson.. of course.   :fuckthat:

I've been doin better.   Went twice last week and again today.  Im plan on goin once or twice more this week.  Just gotta plan when.  I gotta go earlier.   I left at 845 this morning and the heat was already killer.

(http://img.tapatalk.com/d/13/07/15/nygyjyhu.jpg)

The time is a bit off, I was home for a few minutes before I remembered to turn off the tracker.
(http://img.tapatalk.com/d/13/07/15/qejyzega.jpg)

Edit: Unrelated, but weird to me that the pics are showin up different sizes... they are both screenshots from my phone. Oh well.

There's a 10k race across the Chesapeake Bay Bridge in November 2014 that I'm hopefully registering for this weekend.  They opened up pre-registration this week, and have already sold 2500 places..  Running over the bridge is going to be amazing.

Now I just need to stick to a running schedule again..

Who has some good ways to stay motivated?

Cooling down from my Cardio fight Club HIIT. Felt like I was running for 30mins.

I've got to start doing some cardio. I weigh myself in the mornings and it fluctuates between 195-200 from day to day. Is that normal?

4th trip to the gym in the last few weeks, almost at the point where I can run for a bit on the treadmill. Burned about 450 calories tonight, had a glass of wine instead of beer. 1/4 of a turkey wrap and a bowl of lentils. So far so good. :)

Nice Denny!! That's awesome.

just got back from a morning run.. first run in 6 or 7 months..  i forgot how different it is from basketball..  and it was kindof cold when i first stepped out the door..

well.. technically, it was more of a run/walk.. but i was able to get my lazy ass out the door this morning :)

Once this snow disappears, I want to get back into running.

I cant wait for it to stop so I can get back to riding.  Gotta start trainin for NY again. :D

Yeah!!  That too. I want to get my bike down and start riding again too. If this weekend is nice, I may go for a spin.

I'm trying to figure out how to fit in running, cycling, basketball, and weightlifting in a week..

Took mine in for a tune up (you know, plugs, wires,  air filter...)  and they found out I had bent rim.  I bought the bike off my old store manager, holy shit did he have cream of the crop stuff on it! They said it'd be $300-400 for a replacement.  Im just riding road now so I had him put the cheap one on for now. Lol

But yeah so shes all cleaned up and ready to go, now just gotta get rid of this snow. Haha

$300-400 for one wheel. :notbad:

I remember there was a set of Mavics that I wanted back in the day that were around $700 for the pair.

Well I called my buddy who I bought it from up to thank him for putting the most expensive stuff on it.  He said the guy was taking me for a RIDE (pun intended) because he bought them for $250 for the pair. 

But anyway, my point was that I cant wait to get off my ass and back to ridin.  I dont wanna clutter the fitness thread with bike stuff when there's a bike thread. ;)

I jogged twice this week. Did a mile and a half on Monday and 2 miles today.

I'm back in my routine. Or well trying my best to get back to it. Yesterday I started off with a routine of fasting 6am workouts   30 minutes cardio and then lifting. On the bike this morning. Back to eating every 3 hours too.

Nice!

I really need to be more consistent about my workouts.  I was pretty good about it a few weeks ago; I was going regularly, but for some reason that stopped last week..  I also need to eat cleaner than I have been...

I need to do all that too. My problem is that I feel like I need to run/work out early in the morning, but I never wake up early enough.

I also started my routine again this week. Ive seen the best results with this routine back in November and then thanksgiving happened lol. Tried a few others but could never stick to them. Its a 30min HIIT workout Mondays and Wednesdays and a quick 10 session on Tuesdays and Thursdays.  Plan is to do this for 4 weeks and then change it up again. Lets see.

I've really pushed myself this week to get up at 6am to go to the gym. It sucks I have no set time I get off of work

So I've been full veggietarian for about a month now. No more carb comas or sugar highs. No more sinking painfully full feeling anymore. I definitely have more energy! Burned 500 calories at the gym yesterday and then made a green smoothie :) too early to notice and there are no scales in our house (he he) #thestruggleisreal

Thought I would get this thread up to date. I've been using an app on my phone called Lose It. It's helping me count calories and it's holding me accountable! Lol I was 216 at Christmas and now I am under 200!  Been slowly integrating small sessions of exercise too. I've been eating a lot of chicken, eggs, veggies, cottage cheese and triple zero yogurt.

That's great, keep it up.

I need to get more active.  My buddy bought a bunch of gym equipment and said he's been using an app.  I'm going to see if he'll let me use his shit and hold me accountable.

Went for a walk yesterday after dinner, wasn't easy. I would have rather sat on me bum.

I creepily walked around the block after work at 2am the other day while playing Pokemon Go. Caught like 20 pokemon, and got some exercise! Now I'm typing this post while eating Taco Bell.

^ That went from win to fail real quick.

I started back with my personal trainer today. I'm wore out.

A buddy of mine has a bunch of equipment in his home, so I've started going to his place to work out in the morning. Hopefully this becomes a regular routine.

I've been on a fitness quest since February. I changed my diet first. I cut out sugar and flour. I dropped fried foods and bread. In May I signed up for orange theory. I now go 4 times a week! It's kindof an expensive monthly membership, but I'm not good at regulating my gym activities on my own so the personal trainer helps. I've lost 30 pounds and gone from a size 12/13 to an 8.5/9!

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