Fitness Whole Pizza In My Mouth

[.RJ]

He had a trainer look over what he was eating and figured out he was basically starving himself by eating little salads and not much during the day (typical "diet" bs) and that was what lead to him being a hungry hungry hippo at the end of the day and eating everything in sight.. AKA NO WEIGHT LOSS.

Once he started eating right for his body and was working out consistently he started drop LBs like mad. :thumbup:

Yep, I hear that. We've purged the house of anything that shouldnt be here, so I'm little danger to myself in the evenings these days. I think a lot of the extra stuff I was eating in the evening wasnt because I wasnt eating well the rest of the day, likely stress, which is probably a whole 'nother thread.

[Steve85]

I wish eating more during the day made me less hungry at night. My love handles are evidence of that not working either.

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[ryangreen1]

Another thing to remember. Always lift within your limits, especially if you don't have a spotter. Had to run across the gym today to pick a bar off a 16 year old trying to bench too much when we were the only 2 in the gym. I asked if he needed a spot and he said no, then the bar fell like a rock on his chest and he couldn't move it. I see this happen way too often even at UREC when the workers will spot you since they literally are just standing there half the time anyway.

[WRXtranceformed]

By the way, if you're big on whey protein bars that don't taste terrible and mealy, check these out. Only 5g of sugar, gluten free and the coconut, peanut and mint all taste good:
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[JPolen01]

I love oatmega bars. There chocolate peanut butter are good and so are the coconut.

[Mike]

I ride my bike ~30 miles a day. I race once or twice a week so some of that really gets the blood pumping. My quads are big and my arms are puny. I can do like 10 pull ups so I'm not too concerned that I'm wasting away. I should do more core work because my back always hurts, but oh well.

I use the following points table to guide my diet (each number is a serving). Aim for 20 points a day and limit to two drinks a day. I was skinny to begin with, but have still managed to drop 10lbs in two months following this.

Fruits 2 2 2 1 0 0
Vegetables 2 2 2 1 0 0
Whole Grains 2 2 1 0 0 -1
Lean Proteins 2 2 1 0 0 -1
Nuts & Seeds 2 2 1 0 0 -1
Dairy 1 1 1 0 -1 -2
Refined Grains -1 -1 -2 -2 -2 -2
Fatty Proteins -1 -1 -2 -2 -2 -2
Sweets -2 -2 -2 -2 -2 -2
Fried Foods -2 -2 -2 -2 -2 -2

[WRXtranceformed]

I love oatmega bars. There chocolate peanut butter are good and so are the coconut.

Crushing a peanut butter right now! :thumbup:

[ScottyB]

just wanted to say i'm grateful for this thread. good stuff in here that is really helpful. i'm not particularly overweight, just totally soft. i hate it because i used to be a pretty decent athlete. time is legitimately hard to find and i don't have the budget for a gym membership. i'm working on keeping to a bodyweight routine. trying to get physically "capable" again (strong/fast/able to mt. bike for extended rides) to take on a lot of activity and not get injured when going hard. i hate lifting/working out and would rather be doing stuff but i'm trying to stay mature about it.

biggest bang for the buck in my effort to get trim again was cutting out sugar and beer. alcohol was easy, but i have a horrendous sweet tooth. i'm constantly battling that as well as just making stupid food choices like lots of salt/carbs/empty processed food.

[.RJ]

I should do more core work because my back always hurts, but oh well.

Desk job + cycling = ruined core.

Look after it before it causes problems, and it will, sooner or later. I have a bulging disc right now and its set me back a ways on the bike, I havent been able to race at all this year and it ruined my CX season last year - I pushed through it, stubbornly, and now I'm paying. I finally got connected with a really good physical therapist this year and its made a big difference.

[Jewels]

For those of you that are looking to strengthen your core without using equipment. Dave Durante a former gymnast has a great core workout that I do. I neglected my core for a long time, cause the chances of me ever seeing Abs is slim to none. But we've been doing this workout as a cashout from some workouts at my gym and its amazing. It has helped a ton for me. And I can do a couple rounds at my house if I want cause it requires nothing but a flat space to lay. If you youtube Durante core workout you can find it. Its relatively easy and you can start with 1 round and work to 5 rounds. I typically do 2-3 rounds a day depending on time and how I'm feeling.

[CaptainHenreh]

Sidenote: For anyone wanting visible abs, those are made in the kitchen, not really in the gym. Core work is important for other reasons but if you're doing a zillion crunches and wondering why you can't wash clothes on your stomach, it's because you haven't cut your bodyfat down to under ~11%.

[.RJ]

Core strength and stability has nothing to do with ab definition or body fat.

[Jewels]

Sidenote: For anyone wanting visible abs, those are made in the kitchen, not really in the gym. Core work is important for other reasons but if you're doing a zillion crunches and wondering why you can't wash clothes on your stomach, it's because you haven't cut your bodyfat down to under ~11%.

I guess I should have clarified that point. I never once thought I was going to get abs by core work. I've definitely done more for my "abs" by counting macros and not eating like shit than core work ever could have done. I am stronger because of core work, I have little back pain because of core work. I run more efficiently because of core work.

[ScottyB]

Sidenote: For anyone wanting visible abs, those are made in the kitchen, not really in the gym. Core work is important for other reasons but if you're doing a zillion crunches and wondering why you can't wash clothes on your stomach, it's because you haven't cut your bodyfat down to under ~11%.

Core strength and stability has nothing to do with ab definition or body fat.

oh man, this.

little story - i used to do martial arts for a couple years. there were a couple older (40's, to 50's) dudes in the classes that were sort of low-level instructors and group work leaders. accountants, IT guys, a police officer. beer bellies, balding, an extra chin here or there. those guys could WRECK HOUSE. unreal core strength from lots of training and constant groundwork. you'd never know it though, because they still ate like a 1930's dock worker during their powerlunches. i'd land a kick or a punch on their torsos in sparring exercises and it was like connecting with a barrel.

[.RJ]

I lol'd

[CaptainHenreh]

So, I've been chasing that 1200# pl total. I figure the best ROI is going to be to improve my poverty bench. Every pound I can pile on that gives me some slack for a miss on my squat and dead. If I match previous PR's, I'll have 225# bench, a 485# squat and a 500# deadlift...1210#. But that's no misses, and nailing a PR tie for every lift...all within an hour. Tall order. I'd like to see some higher numbers before I make my attempt, but I'm probably going to try anyway at the end of the month.

Anyhoo, I've been trying to bench more in the garage, this is my setup:



Far and away the most expensive single thing in there is the green bar lying on the ground, although $/pixel I think the plates take the cake. But I was able to get a lot of this stuff pretty reasonably: My squat cage is from Titan.fitness and they have a ton of Rogue knock-off stuff for very cheap and free shipping on everything. Can't recommend more highly, stuff ships fast and cheap. If you're looking for equipment, I'd check there first.

Which brings me to my next bit: "Rex I dont' have a baller garage to put a weightlifting platform and all that garbage in. I live in an apartment complex with a stoner and an international student. What can *I* do?"

That's easy:
Kettlebells.

You'll need 3: Two "moderate" weight ones (probably for beginners a 35# will do, 25# for ladies) and a "heavy" one (50-70#) ones. There's a whole pile of routines that weird russians have developed that can really improve body composition and strength while taking up almost no room. Kettlebell swings, obviously, but windmills and getups, snatches and one-leg deadlifts, weighted crunches and squats (overhead and goblet). One arm swings, double bell swings, curls and extensions. If you have limited room grab a nice jump rope and 3 kettlebells and get busy, you have no excuse.

35# Kettlebell $43/each (x2 $86)
70# kettlebell $97
The nicest gd Jumprope you'll ever buy $42

I know, you're broke. I get it. Buy the 35# bell first, then the jump rope (winter is coming) then buy the heavy bell and finally the second "light" bell. If you're in the 'burg I'll even come give you a 5 day routine and show you correct form in exchange for a cold beverage.

[Jewels]

Which brings me to my next bit: "Rex I dont' have a baller garage to put a weightlifting platform and all that garbage in. I live in an apartment complex with a stoner and an international student. What can *I* do?"

That's easy:
Kettlebells.

You'll need 3: Two "moderate" weight ones (probably for beginners a 35# will do, 25# for ladies) and a "heavy" one (50-70#) ones. There's a whole pile of routines that weird russians have developed that can really improve body composition and strength while taking up almost no room. Kettlebell swings, obviously, but windmills and getups, snatches and one-leg deadlifts, weighted crunches and squats (overhead and goblet). One arm swings, double bell swings, curls and extensions. If you have limited room grab a nice jump rope and 3 kettlebells and get busy, you have no excuse.

35# Kettlebell $43/each (x2 $86)
70# kettlebell $97
The nicest gd Jumprope you'll ever buy $42

I know, you're broke. I get it. Buy the 35# bell first, then the jump rope (winter is coming) then buy the heavy bell and finally the second "light" bell. If you're in the 'burg I'll even come give you a 5 day routine and show you correct form in exchange for a cold beverage.

Cannot agree more with this. Kettlebells are great for limited space and gives you a great variation. You can mix and match bodyweight routines with KB routines and are great for building your core and form before moving onto a barbell.

And... I need to save some money, cause I'd love to have a KB or two at home for me to use on days I cannot make it to the gym.

[.RJ]

If you're in the 'burg I'll even come give you a 5 day routine and show you correct form in exchange for a cold beverage.

I would like to subscribe to your program. I already own the equipment, along with a bunch of other stuff I use in my basement.

[CaptainHenreh]

If you're in the 'burg I'll even come give you a 5 day routine and show you correct form in exchange for a cold beverage.

I would like to subscribe to your program. I already own the equipment, along with a bunch of other stuff I use in my basement.

You...aren't in the 'burg? I mean, if you're serious IM me.

[CaptainHenreh]

Fun times: a pair of 395# front squat doubles.