Home Mail MemberMap Chat (0) Wallpapers
Go Back   ChiefsPlanet > The Lounge

Reply
 
Thread Tools Display Modes
Old 01-02-2013, 01:41 PM  
penguinz penguinz is online now
MVP
 
penguinz's Avatar
 
Join Date: Mar 2003
Casino cash: $21751
*.* 2013 General Fitness Thread *.*

Welcome to 2013! Now get your ass in top physical condition!

**From the 2012 Thread**

If you want to get back into lifting, or need a new lifting routine, START HERE:

http://startingstrength.wikia.com/wi...inner_Programs

If you have questions about the SS programs, look here:

http://startingstrength.wikia.com/wiki/FAQ

Keep in mind that you're a novice lifter for a longer period of time than you think you are. Novice lifting can last anywhere from a few months to a year or two, depending on how hard you hit the weights and where you started.

Once you've reached the point where you don't make regular progress on the SS program, you are ready to move on to the intermediate stage, which can last you for a good number of years. Find it HERE:

http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm

If you're a very advanced lifter (many, many years of CONSISTENT weight training), then there are lot of programs out there, and which one you pick is simply a matter of preference. If you're really that advanced, you should know what works for you and what doesn't by this point.
Posts: 7,227
penguinz would the whole thing.penguinz would the whole thing.penguinz would the whole thing.penguinz would the whole thing.penguinz would the whole thing.penguinz would the whole thing.penguinz would the whole thing.penguinz would the whole thing.penguinz would the whole thing.penguinz would the whole thing.penguinz would the whole thing.
  Reply With Quote
Old 08-20-2013, 10:02 PM   #1516
Silock Silock is offline
MVP
 
Silock's Avatar
 

Join Date: Dec 2006
Location: Overland Park
Casino cash: $101028
It's fine to eat whatever you want with your protein. The most important thing is to get your macros right.

The only thing I'd watch out for is that the loaded baked potato PLUS the steak probably put you way over your fat macros for the day. Which is fine, but it's something to be aware of.
Posts: 16,983
Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.
  Reply With Quote
Old 08-20-2013, 10:05 PM   #1517
Buck Buck is online now
Take a Chill Pill
 
Buck's Avatar
 

Join Date: Nov 2006
Location: San Diego
Casino cash: $132752838
Ok yeah, I've been working a 65/30/5 fat/protein/carb diet for a while and its hard to get away from fat.

I don't even know what I should aim for with my macros now.
Posts: 41,926
Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.
  Reply With Quote
Old 08-20-2013, 10:07 PM   #1518
Silock Silock is offline
MVP
 
Silock's Avatar
 

Join Date: Dec 2006
Location: Overland Park
Casino cash: $101028
40/40/20

Carbs/Protein/Fat
Posts: 16,983
Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.
  Reply With Quote
Old 08-20-2013, 10:08 PM   #1519
Buck Buck is online now
Take a Chill Pill
 
Buck's Avatar
 

Join Date: Nov 2006
Location: San Diego
Casino cash: $132752838
By calories right?
Posts: 41,926
Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.
  Reply With Quote
Old 08-20-2013, 10:10 PM   #1520
Silock Silock is offline
MVP
 
Silock's Avatar
 

Join Date: Dec 2006
Location: Overland Park
Casino cash: $101028
Percentages of your overall calorie goals for the day, whatever those are.

I'm still not sure if you're trying to lose weight or gain muscle.
Posts: 16,983
Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.
  Reply With Quote
Old 08-20-2013, 10:12 PM   #1521
Buck Buck is online now
Take a Chill Pill
 
Buck's Avatar
 

Join Date: Nov 2006
Location: San Diego
Casino cash: $132752838
Just wanted to make sure that those macros were by calorie and not by weight.

I do want to gain muscle, I also want to lose fat. I like my size, I just want to replace my fat with muscle.
Posts: 41,926
Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.
  Reply With Quote
Old 08-20-2013, 10:14 PM   #1522
Buck Buck is online now
Take a Chill Pill
 
Buck's Avatar
 

Join Date: Nov 2006
Location: San Diego
Casino cash: $132752838
But I'm guessing it's near impossible to do both at the same time....
Posts: 41,926
Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.
  Reply With Quote
Old 08-20-2013, 10:14 PM   #1523
Silock Silock is offline
MVP
 
Silock's Avatar
 

Join Date: Dec 2006
Location: Overland Park
Casino cash: $101028
It's more efficient to do one at a time. It's not impossible; it just takes longer.

Lose the fat first, then build the muscle.
Posts: 16,983
Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.
  Reply With Quote
Old 08-20-2013, 10:19 PM   #1524
lewdog lewdog is offline
KC Chiefs....so much lol
 
lewdog's Avatar
 

Join Date: Sep 2011
Location: Valley of the hot as ****
Casino cash: $58065897
Your lean enough now to eat slightly above or right at maintenance calories and just work on getting stronger! Your body recomp will start to show even if you bodyfat stays the same. Plus, you are getting the newb gains from lifting so I'd eat a bit above maintenance. I don't mind Silock's 40/40/20 split, but I myself do well with higher protein/fat and dropping the carbs a bit more. Personal preference but never cut carbs out completely again, Buck.
__________________




Quote:
Lewdog's record in Royals game threads: 9-9.
Posts: 11,779
lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.
  Reply With Quote
Old 08-20-2013, 10:22 PM   #1525
Buck Buck is online now
Take a Chill Pill
 
Buck's Avatar
 

Join Date: Nov 2006
Location: San Diego
Casino cash: $132752838
By the way lewdog, am I supposed to do those lifts in the order they are on the sheet?

I had to do bench press last because the benches were taken.
Posts: 41,926
Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.
  Reply With Quote
Old 08-20-2013, 10:27 PM   #1526
lewdog lewdog is offline
KC Chiefs....so much lol
 
lewdog's Avatar
 

Join Date: Sep 2011
Location: Valley of the hot as ****
Casino cash: $58065897
Quote:
Originally Posted by Buck View Post
By the way lewdog, am I supposed to do those lifts in the order they are on the sheet?

I had to do bench press last because the benches were taken.
Preferably yes. And by preferably it is an absolute must to at least start the workout with the major lifts. You can mix them up after that. I'd rather have you focus on gaining strength on main lifts like bench, squats and deads. Those should be the focus of your energy and where you push. The rest is assistance work designed to increase hypertrophy but also build strength towards the main lifts.

I care what you deadlift, squat and bench. I could give two shits how much you curl. You'll thank me later. I wasted years giving shits about extensions and curls. Now I do a few sets of curls a week and my biceps are doing fine. I wasted a lot of training majoring in the minors of all the lifts available you can perform in the gym.
__________________




Quote:
Lewdog's record in Royals game threads: 9-9.
Posts: 11,779
lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.
  Reply With Quote
Old 08-20-2013, 10:40 PM   #1527
Buck Buck is online now
Take a Chill Pill
 
Buck's Avatar
 

Join Date: Nov 2006
Location: San Diego
Casino cash: $132752838
Okay cool. I was definitely tired by the time I did the bench press. Could only put up 125 as opposed to 135 on Saturday.
Posts: 41,926
Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.
  Reply With Quote
Old 08-20-2013, 11:22 PM   #1528
el borracho el borracho is offline
Bears fan since 2013
 
el borracho's Avatar
 

Join Date: Sep 2001
Location: Albuquerque, NM
Casino cash: $30722
Since we are discussing diet... what are good reference materials for constructing a diet? Any books or online materials that you recommend? I'd be interested to read materials related to both ends of the spectrum (bulking diet, and fat loss diet).
Posts: 10,260
el borracho would the whole thing.el borracho would the whole thing.el borracho would the whole thing.el borracho would the whole thing.el borracho would the whole thing.el borracho would the whole thing.el borracho would the whole thing.el borracho would the whole thing.el borracho would the whole thing.el borracho would the whole thing.el borracho would the whole thing.
  Reply With Quote
Old 08-20-2013, 11:38 PM   #1529
The Bad Guy The Bad Guy is offline
Scott Pioli
 
The Bad Guy's Avatar
 

Join Date: Jan 2001
Location: The Copacobana
Casino cash: $230698
I'm down 13 pounds in a little over 5 weeks. I'm doing about 45 minutes of cardio on it's own 2 times a week on my treadmill and lifting followed by cardio 3 times a week at the gym. Feel really good.
__________________
Posts: 22,183
The Bad Guy 's phone was tapped by Scott Pioli.The Bad Guy 's phone was tapped by Scott Pioli.The Bad Guy 's phone was tapped by Scott Pioli.The Bad Guy 's phone was tapped by Scott Pioli.The Bad Guy 's phone was tapped by Scott Pioli.The Bad Guy 's phone was tapped by Scott Pioli.The Bad Guy 's phone was tapped by Scott Pioli.The Bad Guy 's phone was tapped by Scott Pioli.The Bad Guy 's phone was tapped by Scott Pioli.The Bad Guy 's phone was tapped by Scott Pioli.The Bad Guy 's phone was tapped by Scott Pioli.
  Reply With Quote
Old 08-21-2013, 03:52 AM   #1530
AussieChiefsFan AussieChiefsFan is offline
Mayday .... All Day
 
AussieChiefsFan's Avatar
 

Join Date: Mar 2012
Location: Sydney, Australia
Casino cash: $26058925
Quote:
Originally Posted by Silock View Post
Dom FTW
This
__________________
2013 Adopt-A-Chief: Sean "The Beard" McGrath
Posts: 12,230
AussieChiefsFan is obviously part of the inner Circle.AussieChiefsFan is obviously part of the inner Circle.AussieChiefsFan is obviously part of the inner Circle.AussieChiefsFan is obviously part of the inner Circle.AussieChiefsFan is obviously part of the inner Circle.AussieChiefsFan is obviously part of the inner Circle.AussieChiefsFan is obviously part of the inner Circle.AussieChiefsFan is obviously part of the inner Circle.AussieChiefsFan is obviously part of the inner Circle.AussieChiefsFan is obviously part of the inner Circle.AussieChiefsFan is obviously part of the inner Circle.
  Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is On

Forum Jump


All times are GMT -6. The time now is 07:10 PM.


Powered by vBulletin® Version 3.8.0
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.