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Thread: Post your diet and workout plans here

  1. #451
    My Mic Sounds Nice falafel's Avatar
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    Quote Originally Posted by SteelBlue View Post
    3 days a week, cardio on 3 others.

    I found several 5 x 5 programs and I think the one I settled on was called "Stronglifts 5x5". But they were all pretty much the same thing.
    Thanks for the info.
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  2. #452
    Known Heterosexual RC Vikings's Avatar
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    Quote Originally Posted by SteelBlue View Post
    Recently switched from a lifting program that went 12, 10, 8, 6, 12,12 to a simple 5 X 5 program. Six months of the same routine had me at a plateau. One week into the 5 X 5 and I'm digging it so far (partly because the weights are still light). 5 sets of 5 reps and you're supposed to go up 5 pounds per workout on each lift. Workouts alternate between an A and a B:

    A:
    Squat
    Bench
    Barbell Rows

    Then any 2 electives of which I've been doing pull-ups and planks.

    B:
    Squat
    Dead Lift
    Overhead Press

    Same 2 electives


    Hoping this change gives me a bit of a boost.
    That's pretty impressive. Just kinda of a FYI I would be very careful about any weight gain in the future. In the past I would gain about 10-15 lbs during the winter knowing that I could lose it right away in the spring by jumping on my bike. As I've gotten older I know I can't outwork a bad diet anymore. I'm 6' 2" and I work really hard to keep my weight under 200lbs just because I can't carry any more than that without feeling fat. I don't consider myself a big eater and I try to stay away from junk and yet it's still a battle. Incorporate things into your workout that you can do for the next 30 years without fear of getting hurt, pushups, rowing, swimming are some of the things I find most helpful. So many people our age are limited to what they can do because they didn't take care of themselves, stay active is the key so that when the kids are gone and you've got the time and money you and wife can enjoy traveling together.

  3. #453
    Senior Member SteelBlue's Avatar
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    Quote Originally Posted by RC Vikings View Post
    That's pretty impressive. Just kinda of a FYI I would be very careful about any weight gain in the future. In the past I would gain about 10-15 lbs during the winter knowing that I could lose it right away in the spring by jumping on my bike. As I've gotten older I know I can't outwork a bad diet anymore. I'm 6' 2" and I work really hard to keep my weight under 200lbs just because I can't carry any more than that without feeling fat. I don't consider myself a big eater and I try to stay away from junk and yet it's still a battle. Incorporate things into your workout that you can do for the next 30 years without fear of getting hurt, pushups, rowing, swimming are some of the things I find most helpful. So many people our age are limited to what they can do because they didn't take care of themselves, stay active is the key so that when the kids are gone and you've got the time and money you and wife can enjoy traveling together.
    Advice appreciated. This time has been so much more difficult than the previous attempts that I get the feeling it's almost my "last chance" to get myself together for the future. I'm feeling really good now, but it's usually that 1 year mark when the burnout hits me. I've enjoyed lifting with my wife. Our gym has a new power lifting set up and we can usually get adjacent cages. Hopefully it helps us stay motivated together.

  4. #454

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    I've just entered the 6th month of my bulking phase. Not sure when the cutting phase will begin. I'm guessing not anytime soon.

    I don't have a real plan right now, which is part of the problem. My thing is I really like to run in the winter and ride the bike in the summer. This is fine for calorie burn on those specific exercise days. But my body doesn't recover anything like it used to, so in the middle of those seasons I haven't really been able to do much exercise at all on my off days, as either I am too sore/tired from my run/bike workout to have a good off-day workout, or I don't want to go hard enough on my off-day to mess up the quality of my planned run or ride.

    So what I am trying to do is add some more lean muscle mass by lifting weights fairly hard at the gym 3 days per week, and doing some form of cardio (run, bike trainer) 3-4 days per week. I don't have any marathons or big cycling events planned, so I am not doing any big cardio workout beyond an hour at this time.

    Mondays and Wednesdays are basically out for anything substantial, due to a really long work schedule and church stuff on Wednesday evening. Fridays are always hit and miss, but usually miss. Mornings are tough during the school year with trying to get older kids out the door for early morning seminary and the younger ones ready for school. This leaves me with having to do some sort of double workout on Tuesday, Thursday, Saturday.

    So I usually do a 30-45 minute run or bike ride, followed immediately by weights. I alternate between 1) upper body pushing muscle groups (chest, triceps, anterior and lateral deltoids) and 2)back, biceps, posterior shoulders, and legs. I also try to include at least one plyometric/HIIT workout per week.

    Again, not an ideal workout plan, and I am open to suggestions for improvement.

    I feel really good right now, even though I am carrying a bunch of extra holiday weight. Hoping that the added muscle will help with a metabolic bump once we get closer to spring and summer.



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  5. #455
    Senior Member Omaha 680's Avatar
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    Quote Originally Posted by Omaha 680 View Post
    I've believe I've posted several times in this thread in the past few years with different plans. I have always seen decent results for a few weeks an then backslid. I think I'm finally on to a plan that will help me get to a weight I can maintain. I'm rapidly approaching 40, and my metabolism seems to have slowed again accordingly. I have noticed in the past 6 months that when I played soccer my knees really hurt. I was probably well over 210 at that point. My wife was starting a meal plan to lose the weight from her second pregnancy so she offered to double the meal prep so I could participate and I couldn't turn it down. It's a meal plan from this lady:

    http://www.cleansimplefoodie.com/

    The meal prep is a bit time consuming so I obviously owe a lot of the success to my wife. While the meals aren't what I would like to be eating day in and day out, they are all actually pretty tasty and I don't dread choking them down like I have other meal plans in the past. I typically have 3 meals and 2 snacks a day. The plans tell you exactly what to prepare. I haven't been very strict on the workouts, but I typically get one rowing/lifting workout a week, one soccer league game, and at least one Varsity football game to ref. I'm going to try to add in more running/lifting in the next couple weeks.

    I'm very pleased with the results so far. I was under 190 for the first time in forever this morning. Target weight is 180. In my soccer game last week I felt faster than I have in about 5 years and my knees had no soreness after. I have been giving myself one large cheat meal per week (and I REALLY go hard on that meal) and it hasn't seemed to slow down my progress. When I get to 180 my plan is to eat normal meals again, but focus on portion control and completely eliminate snacking at work. Then allow myself to party on Saturday. If I start to creep back up I'll obviously have to adjust. My wife has had very good results as well. I believe she's down over 30 pounds and has a target of 10 more. She's also back into crossfit full-time, so she can probably beat me up again.

    Few things in life feel as good as getting in shape. I hope I can make the results last.
    I had an unfortunate detour. My original meal plan ended right before Thanksgiving. So over the holidays I jumped off the wagon and broke both my ankles. Pretty much ate whatever I wanted and didn't exercise a lot. I lost about 25 with the original plan and gained 10 back. As of this weekend I'm back on plan so I'm confident in 30 days I'll be lower than I was before Thanksgiving last year.

    I really want to up my workout game this time too. My wife was off the diet wagon as bad as me, but she continued her crossfit workouts 4-5 days a week and it really helped as she told me she only went up 3 pounds.

  6. #456

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    i like the idea of stronglifts 5x5, but it seems too good to be true to not work out muscle groups. any experts like it? pelagiu$?
    Te Occidere Possunt Sed Te Edere Non Possunt Nefas Est.

  7. #457

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    Quote Originally Posted by old_gregg View Post
    i like the idea of stronglifts 5x5, but it seems too good to be true to not work out muscle groups. any experts like it? pelagiu$?
    Not an expert. Obviously. But I think for most people, it's great. I might change up the sets and reps every now and then, but the exercises and concept are good. Maybe go 5 x 5 for a while and then 3 x 12 and switch around like that. I've gone through a lot of different workouts and diets, and I've pretty much come to this: starve yourself and lift.

    For men over 40 without perfect genes that want to look good for the MILF's at the Spanish Fork pool:

    Diet: If you eat really, really clean and disciplined, you can make it through your day without feeling hungry. Other than that, if you want to have occasional cheat meals and to eat a normal dinner or lunch every couple days, you're probably going to have to feel hungry a lot of the time.

    Workout: Lift. Doesn't really matter what or how many reps or sets, as long as you're not stupid about it. Better to focus on the compound exercises like the Stronglifts, just because most people don't have two hours a day to spend in the gym, and if you're going to hit a large variety of muscles in a short time, the best idea is to do heavy compound exercises.

    Cardio: meh. It's for health not looking fit. Unless you have tons of time, spend your exercise time lifting.

  8. #458
    My Mic Sounds Nice falafel's Avatar
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    Quote Originally Posted by jay santos View Post
    Not an expert. Obviously. But I think for most people, it's great. I might change up the sets and reps every now and then, but the exercises and concept are good. Maybe go 5 x 5 for a while and then 3 x 12 and switch around like that. I've gone through a lot of different workouts and diets, and I've pretty much come to this: starve yourself and lift.

    For men over 40 without perfect genes that want to look good for the MILF's at the Spanish Fork pool:Diet: If you eat really, really clean and disciplined, you can make it through your day without feeling hungry. Other than that, if you want to have occasional cheat meals and to eat a normal dinner or lunch every couple days, you're probably going to have to feel hungry a lot of the time.

    Workout: Lift. Doesn't really matter what or how many reps or sets, as long as you're not stupid about it. Better to focus on the compound exercises like the Stronglifts, just because most people don't have two hours a day to spend in the gym, and if you're going to hit a large variety of muscles in a short time, the best idea is to do heavy compound exercises.

    Cardio: meh. It's for health not looking fit. Unless you have tons of time, spend your exercise time lifting.
    Any idea of the effectiveness for the MILFs at other pools?
    Ain't it like most people, I'm no different. We love to talk on things we don't know about.

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  9. #459
    Time to camp HuskyFreeNorthwest's Avatar
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    Quote Originally Posted by falafel View Post
    Any idea of the effectiveness for the MILFs at other pools?
    This is one of the most effective lifts to impress MILFS

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  10. #460
    Semper infra dignitatem PaloAltoCougar's Avatar
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    Quote Originally Posted by jay santos View Post
    Cardio: meh. It's for health not looking fit. Unless you have tons of time, spend your exercise time lifting.

  11. #461

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    Quote Originally Posted by falafel View Post
    Any idea of the effectiveness for the MILFs at other pools?
    Spanish Fork MILFs are the standard. So what works there should work anywhere.

  12. #462
    Trump-hating snowflake Jeff Lebowski's Avatar
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    This thread is funny.
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    Royal Rooter Green Monstah's Avatar
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    Four years ago I lost 80 pounds in about 5 months. I was prepping for a 5k race against a co-worker that I dislike (we previously played a game of 1-on-1 basketball, and it was a hit in the department...I won), so I had a lot of motivation to eat clean and exercise vigorously.

    I went to doctor in August and was pretty discouraged to learn that I'd finally gained all 80 pounds back. In the last month, I've been doing a high-protein/low carb diet. I am not tracking calories, but I've kicked sugary soda (I have a diet soda a few times a week), 4-5 times a day, I eat 3 oz. of lean meat, a slice of cheese, and a vegetable; two of those meals I add an ounce of avocado and tablespoon of salsa. I snack on carrots and celery, and any other vegetable (including pickles) that I don't hate. A few times per week I eat out for work, so I stick to salads and fajitas (no tortillas), and it works out well. In the evening, I'll snag a piece of bread with peanut butter or a banana with peanut butter. Between meals, I'll eat some fruit once every day or less.

    I work out for about 40 minutes on weekdays other than Wednesday. Right now, I'm not getting too crazy. ON Monday I do squats, deadlifts, and lunges; On Tuesday I do upper body (chest, back, shoulders, then either a bicep or tricep lift); on Thursday, I do the leg machines (extensions, leg curls, calf machine); on Friday, I do upper body work, plus some core work and stretching, since I have half-days on Fridays. At the end of each workout, I hit the treadmill on a 6.0 incline alternating walking and jogging.

    Since mid-August, I'm down 20 pounds (just hit that threshold today). I'm pretty stoked. I'm pleased with the 20 pounds, but my goal is two pounds per week. I'm trying to win a marathon (figurative) and be in a spot where I can be at a healthy weight in two years' time.
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  14. #464
    My Mic Sounds Nice falafel's Avatar
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    Quote Originally Posted by Green Monstah View Post
    Four years ago I lost 80 pounds in about 5 months. I was prepping for a 5k race against a co-worker that I dislike (we previously played a game of 1-on-1 basketball, and it was a hit in the department...I won), so I had a lot of motivation to eat clean and exercise vigorously.

    I went to doctor in August and was pretty discouraged to learn that I'd finally gained all 80 pounds back. In the last month, I've been doing a high-protein/low carb diet. I am not tracking calories, but I've kicked sugary soda (I have a diet soda a few times a week), 4-5 times a day, I eat 3 oz. of lean meat, a slice of cheese, and a vegetable; two of those meals I add an ounce of avocado and tablespoon of salsa. I snack on carrots and celery, and any other vegetable (including pickles) that I don't hate. A few times per week I eat out for work, so I stick to salads and fajitas (no tortillas), and it works out well. In the evening, I'll snag a piece of bread with peanut butter or a banana with peanut butter. Between meals, I'll eat some fruit once every day or less.

    I work out for about 40 minutes on weekdays other than Wednesday. Right now, I'm not getting too crazy. ON Monday I do squats, deadlifts, and lunges; On Tuesday I do upper body (chest, back, shoulders, then either a bicep or tricep lift); on Thursday, I do the leg machines (extensions, leg curls, calf machine); on Friday, I do upper body work, plus some core work and stretching, since I have half-days on Fridays. At the end of each workout, I hit the treadmill on a 6.0 incline alternating walking and jogging.

    Since mid-August, I'm down 20 pounds (just hit that threshold today). I'm pretty stoked. I'm pleased with the 20 pounds, but my goal is two pounds per week. I'm trying to win a marathon (figurative) and be in a spot where I can be at a healthy weight in two years' time.
    Nice work! I wish I had any kind of motivation to do any kind of exercise/diet regimen for longer than 3 weeks.
    Ain't it like most people, I'm no different. We love to talk on things we don't know about.

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  15. #465

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    Quote Originally Posted by Green Monstah View Post
    Four years ago I lost 80 pounds in about 5 months. I was prepping for a 5k race against a co-worker that I dislike (we previously played a game of 1-on-1 basketball, and it was a hit in the department...I won), so I had a lot of motivation to eat clean and exercise vigorously.

    I went to doctor in August and was pretty discouraged to learn that I'd finally gained all 80 pounds back. In the last month, I've been doing a high-protein/low carb diet. I am not tracking calories, but I've kicked sugary soda (I have a diet soda a few times a week), 4-5 times a day, I eat 3 oz. of lean meat, a slice of cheese, and a vegetable; two of those meals I add an ounce of avocado and tablespoon of salsa. I snack on carrots and celery, and any other vegetable (including pickles) that I don't hate. A few times per week I eat out for work, so I stick to salads and fajitas (no tortillas), and it works out well. In the evening, I'll snag a piece of bread with peanut butter or a banana with peanut butter. Between meals, I'll eat some fruit once every day or less.

    I work out for about 40 minutes on weekdays other than Wednesday. Right now, I'm not getting too crazy. ON Monday I do squats, deadlifts, and lunges; On Tuesday I do upper body (chest, back, shoulders, then either a bicep or tricep lift); on Thursday, I do the leg machines (extensions, leg curls, calf machine); on Friday, I do upper body work, plus some core work and stretching, since I have half-days on Fridays. At the end of each workout, I hit the treadmill on a 6.0 incline alternating walking and jogging.

    Since mid-August, I'm down 20 pounds (just hit that threshold today). I'm pretty stoked. I'm pleased with the 20 pounds, but my goal is two pounds per week. I'm trying to win a marathon (figurative) and be in a spot where I can be at a healthy weight in two years' time.
    Hate to be the bearer of bad news but bread and bananas are packed with carbs, so are most fruits.
    *Banned*

  16. #466
    Royal Rooter Green Monstah's Avatar
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    As of today, I’m down 32, despite a rough 10 day stretch earlier in the Month.
    Jesus wants me for a sunbeam.

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  17. #467

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    Quote Originally Posted by Green Monstah View Post
    As of today, I’m down 32, despite a rough 10 day stretch earlier in the Month.
    that is a lot of weight in not a lot of time
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  18. #468
    Royal Rooter Green Monstah's Avatar
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    Quote Originally Posted by old_gregg View Post
    that is a lot of weight in not a lot of time
    Yeah, I'm pretty surprised. I had two weeks where I lost a total of 1.5 pounds, and then I dropped 8 this last week. I'm assuming it's water retention related, but it still feels good.

    Also, when you're as big as I am, it's pretty easy to drop serious weight--especially with a regimented diet and workouts 5-6 times per week.
    Jesus wants me for a sunbeam.

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  19. #469

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    I've been doing the fitness thing for the last several months. I think I posted about falling out of my truck while loading my dirt bike and messing up one of my knees. Between that and a burn from the tailpipe I developed an infection and my leg ballooned. I also have an endema as a result of the knee injury. Prednisone coupled with antibiotics and inactivity caused me to gain 35 lbs on top of the fifty or so I already needed to lose. I'd had it at that point and decided I was getting help getting back into shape. One of my biggest problems in going it alone is I fall into my power lifting roots and end up injuring myself. This causes me to lay off working out so I end up back where I started. Rinse and repeat.

    My friend is the membership manager at Lifetime Fitness in South Jordan. For those of you who aren't familiar with Lifetime it's a huge facility that isn't cheap. It's more of a club really and is very nice. They have indoor and outdoor pools with water slides, basketball, racquet ball, more treadmills and other aerobic fitness equipment than I've ever seen in one place, a large strength training area, and every type of yoga/aerobics/spinning/pilates class. They also have a cool outdoor functional area with turf, a mini soccer field, sleds, weights, and basketball courts. They also have very good trainers most of whom have masters degrees in some sort of exercise science. Big T Thurl Bailey even does basketball training there.

    I decided I'd join up for a few months, hire one of their fancy trainers, explain my injury issues and past medical history, and hope I could make some headway. I wanted to at least get rid of the 35lbs of prednisone weight. Lifetime isn't cheap and the trainers charge more per hour than your average welder. Everything went well and I really grew to like the place. My trainer switched things up weekly and the weight started to come off. He suggested I join their 60 Day Challenge which is a contest nationwide between all of their facilities. I also joined a team burn class three mornings a week before work.

    The biggest emphasis (other than diet) was working out in designated metabolic zones to lose fat. I ended up paying for a Active Metabolic Assessment also known as a V02 Max test. It was interesting to find out what heart rates I should use to focus on different goals. In the afternoon I try to stay in the specific zone for fat loss while in my team burn class it varies. All of this coupled with the lifting workout has caused me to drop the 35lbs I gained during the spring. I'm now working on the next fifty. Another fun thing is that, after a twelve year layoff, I've started playing ice hockey again. I'm now a terrible skater and my stick handling is in the toilet but it's great being back out there and doing something athletic.

    My diet is about the same every day. I eat four scrambled eggs, a bagel, and a pint of whole milk for breakfast. I was drinking lowfat milk but they had me switch to whole because they want to reteach my body to burn fat. They don't mind the bagel as it provides some carbs for the rest of the day. For lunch I eat a salad without dressing. I meal prep on Sunday nights with my Traeger typically cooking a couple of chickens spatchcock style to eat for dinner during the week. I also eat one of those microwave bags of veggies for dinner.

    The result is that since I started in July I've dropped the 35lbs and feel much better. My leg has shrunk to a normal size and my left leg ( which has an edema going back a decade ) is also shrinking. I've also decided to stay at Lifetime long-term as I feel like the environment is really great and I never have to wait for a piece of equipment. My team burn trainer is also the swimming trainer and has talked me into taking up swimming and is currently teaching me the right way to swim for distance. I run into CB veteran Yardtime occasionally in the pool.

    I guess the point of this rambling wreck of a post is that sometimes you just have to knuckle under and spend some dough to try and reach your fitness goals. I feel like the combination of trainers, facility, and diet has been worth every penny and has kept me motivated to keep going. I've still got a good distance to go but I feel better than I have in the last ten years or so. I'm looking forward to how things will be as I keep dropping weight and getting even more strong.

  20. #470
    Royal Rooter Green Monstah's Avatar
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    Nice work, Shaka. I work out at Lifetime as well (my employer subsidizes the monthly fees so I only pay $20/mo. as long as I go 8x per month).
    Jesus wants me for a sunbeam.

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  21. #471

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    Quote Originally Posted by Green Monstah View Post
    Nice work, Shaka. I work out at Lifetime as well (my employer subsidizes the monthly fees so I only pay $20/mo. as long as I go 8x per month).
    The 60 Day Challenges are really cool. I've enjoyed the extra support I've received during the challenge and it has been helpful. You also get a discount on the supplements and the RMA/AMA tests.

  22. #472

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    Quote Originally Posted by Shaka View Post
    My diet is about the same every day. I eat four scrambled eggs, a bagel, and a pint of whole milk for breakfast. I was drinking lowfat milk but they had me switch to whole because they want to reteach my body to burn fat.
    Good job on the weight loss and getting healthier in general. But this part sounds like utter (udder?) BS. In what field does the person who told you this have a masters degree?

    Also, "metabolic zones to lose fat" probably isn't making a bit of difference. The vast majority of your weight loss is due to your diet.
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  23. #473

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    I deadlifted over 2x body weight this morning. Kind of feel like I can fight Pelagius now.

  24. #474

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    Quote Originally Posted by Lost Student View Post
    Good job on the weight loss and getting healthier in general. But this part sounds like utter (udder?) BS. In what field does the person who told you this have a masters degree?

    Also, "metabolic zones to lose fat" probably isn't making a bit of difference. The vast majority of your weight loss is due to your diet.
    This one isn't my trainer. It's a nutritionists who also has a masters degree. Both of my trainers concur btw. I've read several articles regarding the eating of healthy fats. A quick search on the google machine brought up this: https://www.cbsnews.com/news/whole-m...for-your-diet/

    As far as the metabolic zones I'm no expert but I've read a ton of stuff regarding this and from what I can tell they are correct. Even the equipment is set up this way. If you take a peak at the treadmills or bikes at the gym they usually have preprogrammed workouts based around fat loss, cardio fitness, etc.... These programs are based around those metabolic zones. What you're trying to do is get your body to burn fat instead of sugar. Here's another article: https://experiencelife.com/article/a...y-to-burn-fat/

  25. #475
    Known Heterosexual RC Vikings's Avatar
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    Good job Shaka. It's nice to see that you've found something you enjoy and it's working. I see so many guys in the gym trying to get big and I'm afraid most of them are headed down the same road of injury and carrying a lot of extra weight. They move from set to set and they do get big but their is no definition, they aren't fit and the extra size really doesn't carry over into helping them in any other sport.

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    Philosopher of Men Sleeping in EQ's Avatar
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    So over the summer I started doing pushups every day. On the first day I could only do 14 in row. Now I'm doing 50.

    And I'm up a shirt size from muscle. People who say that pushups don't put on bulk are wrong. The bulk comes slowly, and maybe it tops out, but it does come.

    And my chest and shoulders are cut like the haven't been in 20 years. And I think my core is stronger and my waist might be slimming.

    Pushups rock.
    We all trust our own unorthodoxies.

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    Quote Originally Posted by Sleeping in EQ View Post
    So over the summer I started doing pushups every day. On the first day I could only do 14 in row. Now I'm doing 50.

    And I'm up a shirt size from muscle. People who say that pushups don't put on bulk are wrong. The bulk comes slowly, and maybe it tops out, but it does come.

    And my chest and shoulders are cut like the haven't been in 20 years. And I think my core is stronger and my waist might be slimming.

    Pushups rock.
    That's great. Do you do just the one set each day?
    "What are you prepared to do?" - Jimmy Malone

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  28. #478
    Board eye candy beefytee's Avatar
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    I would love to know your routine as well. I haven't had much luck just doing pushups.

  29. #479
    Philosopher of Men Sleeping in EQ's Avatar
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    Quote Originally Posted by Joe Public View Post
    That's great. Do you do just the one set each day?
    I started that way, but now I do additional sets of 10 when the opportunity arises. I'm probably doing 70-80 push ups a day, with 50 of those being in one uninterrupted set.
    We all trust our own unorthodoxies.

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