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Old 01-02-2013, 02:41 PM  
penguinz penguinz is offline
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*.* 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.
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Old 09-02-2013, 07:06 PM   #1741
Hog's Gone Fishin Hog's Gone Fishin is offline
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Originally Posted by Silock View Post
How the **** can anyone curl a 100lbs DB? That's cray cray.
I can do 80's with reps of 4-6
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Old 09-02-2013, 07:07 PM   #1742
KCGal KCGal is offline
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Originally Posted by Saul Good View Post
Portion control
Until the last month or so I have been pretty disciplined with my eating. even on the weekend I try to let my treat be a steak dinner and blue cheese salad. But when the scale refused to budge I prob stopped with the super discipline. Like you said I need to grind away and not let the scale discourage me.
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Old 09-02-2013, 07:11 PM   #1743
KCGal KCGal is offline
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Originally Posted by Silock View Post
You can't permanently damage your metabolism.
Really? i always hear people freaking out about low carb hurting your metabolism.

Do you think adjusting carbs is a good way to beat A plateau? I'm thinking I could do 50-75. It would be a challenge.
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Old 09-02-2013, 07:16 PM   #1744
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Originally Posted by KCGal View Post
Really? i always hear people freaking out about low carb hurting your metabolism.

Do you think adjusting carbs is a good way to beat A plateau? I'm thinking I could do 50-75. It would be a challenge.
I've done sub 50g carbs for weeks on end. It does NOT damage your metabolism. I like to carb cycle. I'll do a few days of sub 100g carbs on days I am not lifting and go back to eating my normal diet on lifting days or even increase the carbs around heavy deadlift/squat sessions. Or if I want to drop some quick weight, I'll low carb for a few weeks straight.

You surely can play tennis on low carbs. Once your body adjusts, you won't notice a decrease in energy. People that do notice, are usually just mental midgets with an attachment to food. Change your mind...change your body.
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Old 09-02-2013, 07:21 PM   #1745
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Originally Posted by Buck View Post
So I got this Special K Protein Cereal which has 10g of protein a serving. If I eat 2 servings every morning that is 20g of protein from cereal. How does that work? I assume they spray proteins onto the flakes, but it just doesn't compute in my head how that works. Are those kinds of protein used by the body the same way proteins from chicken are?
Power crunch choklat bars are amazing. They taste like nestle crunch bars but have 10g protein. The packaging is sneaky cuz its really 2 servings in 1 package. Kind of good if you get a sweet tooth. I can't find them in the kc area but have to order them online. (You can find power crunch wafer bars but they are gross).
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Old 09-02-2013, 07:25 PM   #1746
KCGal KCGal is offline
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Originally Posted by lewdog View Post
I've done sub 50g carbs for weeks on end. It does NOT damage your metabolism. I like to carb cycle. I'll do a few days of sub 100g carbs on days I am not lifting and go back to eating my normal diet on lifting days or even increase the carbs around heavy deadlift/squat sessions. Or if I want to drop some quick weight, I'll low carb for a few weeks straight.

You surely can play tennis on low carbs. Once your body adjusts, you won't notice a decrease in energy. People that do notice, are usually just mental midgets with an attachment to food. Change your mind...change your body.
Interesting...I will have to see how low I can go. The floor for me is 50 though. A girl has to live.
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Old 09-02-2013, 07:31 PM   #1747
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Originally Posted by KCGal View Post
Really? i always hear people freaking out about low carb hurting your metabolism.

Do you think adjusting carbs is a good way to beat A plateau? I'm thinking I could do 50-75. It would be a challenge.
50g is fine. Lower than that isn't necessary. However, you may find it a challenge to find any foods that are actually that low in carbs that you can eat in any appreciable amount.

Any time you eat less than you burn, your metabolism will slow down. This is a normal, natural process and happens regardless of low carb or low fat. The key to successfully resetting the metabolism is a refeed day. This is a high carb, low fat day. That's why your cheat meal isn't the best way to do it. It's high in fat, not carbs. So, pasta with lean meats, pretzels, bagels,etc., is a great way to refeed. Cookies, not so much. Also, the majority should be starches, not sugars. Some sugar is fine, as is some fructose, but fructose really only fills liver glycogen, which is a very limited amount of your total glycogen stores.
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Old 09-02-2013, 07:38 PM   #1748
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Originally Posted by Silock View Post
The key to successfully resetting the metabolism is a refeed day. This is a high carb, low fat day. That's why your cheat meal isn't the best way to do it. It's high in fat, not carbs. So, pasta with lean meats, pretzels, bagels,etc., is a great way to refeed. Cookies, not so much. Also, the majority should be starches, not sugars. Some sugar is fine, as is some fructose, but fructose really only fills liver glycogen, which is a very limited amount of your total glycogen stores.
Do you do one refeed day per week? What do you consider high carb (as in grams)?
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Old 09-02-2013, 07:43 PM   #1749
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Originally Posted by KCGal View Post
Do you do one refeed day per week? What do you consider high carb (as in grams)?
One per week is good, depending on how big your deficit was. If your deficit is only 15% or so, once every two weeks. If your deficit is 50 %, then once a week.

High carb would be 7-10g per pound of lean body mass. Yes, it's a lot of calories. But it won't turn to fat at all, and will set you up to continue burning calories at a high rate the rest of the week.
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Old 09-02-2013, 08:00 PM   #1750
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Originally Posted by Silock View Post
One per week is good, depending on how big your deficit was. If your deficit is only 15% or so, once every two weeks. If your deficit is 50 %, then once a week.

High carb would be 7-10g per pound of lean body mass. Yes, it's a lot of calories. But it won't turn to fat at all, and will set you up to continue burning calories at a high rate the rest of the week.
Thanks!
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Old 09-02-2013, 08:03 PM   #1751
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Couple questions Silock.

1. What's on your grocery list?
2. What do you do when you have serious cravings for junk food/soda/sugary snacks?
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Old 09-02-2013, 08:16 PM   #1752
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Originally Posted by RunKC View Post
Couple questions Silock.

1. What's on your grocery list?
2. What do you do when you have serious cravings for junk food/soda/sugary snacks?
1. Anything I want because I bust my ass at the gym and on the soccer field.
2. See # 1.
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Old 09-02-2013, 10:32 PM   #1753
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1. Anything I want because I bust my ass at the gym and on the soccer field.
2. See # 1.
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Old 09-02-2013, 10:35 PM   #1754
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Originally Posted by RunKC View Post
Couple questions Silock.

1. What's on your grocery list?
2. What do you do when you have serious cravings for junk food/soda/sugary snacks?
I don't get cravings for soda because I drink a lot of coke zero, diet dr pepper and diet mt dew.

Sugary snacks I just eat on my refeed days. Same with junk food. But during the week, protein fluff really helps. It's filling and sweet.

Grocery list is frozen chicken breasts, lean steaks (top sirloin, tri tip), salad, broccoli, and fat free salad dressings. Fat free mayo and mustard for making cole slaw.
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Old 09-03-2013, 06:26 AM   #1755
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Bite me.

What's a vegan gym rat supposed to do if not for soy proteins.

I'm getting fat as shit eating hummus.
That's exactly what your suppose to do, bite! We were designed with these nice incisors for a reason my friend

Honestly I think soy is all you have. I've seen some green pea & hemp protein products at the natural food store before, but not sure if they are complete or not. You cant have whey shake, correct?
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