*.* 2013 General Fitness Thread *.*

[penguinz]

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.

[lewdog]

Originally Posted by Bo's Pelini

Silly question but is there anyway to make jogging easier? I run about a mile and ny ankle that I've severely sprained a few times seems to flare up.

If you want cardio that is similar in caloric expenditure but easier on the joints, Incline walking (high incline) at a good pace (3.5-4.0 MPH) should be your friend. My preferred cardio to keep my joints happy so I can still lift heavy.

[Simply Red]

billay what sort of shoes are you running in?

[Simply Red]

thanks

[lewdog]

Been tracking calories and fasting until noon or 1 each day and eating calories from 12-9. Working out around 4 pm.

Sitting at 175g protein, 70g fat and 100g carbs. Approx 1,750 for calories.

[Silock]

So, a couple of years ago, I got down to mid single digit bodyfat without any crazy diet manipulation. Just a good old fashioned calorie deficit, plenty of protein and low/no carb. Workouts 3 times a week with some soccer sprinkled in. I went through a bit of a maintenance cycle where I gained a bit of weight. Couldn't keep my BF% that low year-round. Was just too much work. Went through a little "mini-bulk" where I just didn't count calories and tried to keep strength levels up while playing soccer 6 days a week. Well, now it's time to really lean down since it's summer time, and I wanted to try something a little different, just to compare the results.

Enter: Ultimate Diet 2.0 by Lyle McDonald. It sounds strangely like the CarbNite plan, but with a lot more science to it and a lot more structure and planning. I'm sticking to it 100% and not doing any crazy crap on my carb loads.

The basic premise is that you do super low carb, pretty big deficit with 1-1.5g per lbs of lean mass for 3.5 days. During this time you do 2 big "Depletion workouts." The point of these workouts is to get rid of all the muscle glycogen in your system. So, it's basically hell. 15-20 reps, 5-6 sets per body part, 1 minute of rest . . . then you get to do it all again the next day.

Wednesday is basically a rest day, but you still keep the carbs low and protein high, as well as the same intake from Monday and Tuesday. Thursday you do a morning cardio workout and eat 75% of what you ate on M/T/W. Then, at night, you do one more "Intensity Workout" of 2-3 sets per bodypart, 6-12 reps, 2 minutes of rest and then do a 24 hour carb load after that. But it's not just ANY carbs. Specifically, you're focusing on high GI carbs. So, pasta, pancakes, bread, dextrose sugar candies, etc. Some fructose is fine, and improves the carb load, but you can't have too much, and the majority should come from the quickest sugars. I'm modifying this a bit, which is permitted in the plan, and keeping Thursday the same as Wednesday, and not starting the carb load until Friday morning, and moving that Thursday PM Intensity workout to first-thing Friday morning. Just works better with my schedule that way.

The rest of that Friday is just resting and eating carbs (7-8g/lbs), keeping protein high (1-1.5g/lbs), and fat LOW. That's the real key. No donuts for me. Not butter or tons of oils. The idea here is that you can, supposedly, keep the fat burning going while all the carbs you eat go straight to your muscles. So, eating a ton of cals isn't going to make you gain fat. I'm skeptical, but willing to give it a try. It's different than carbnite, because this requires you to do the depletion workouts, or the whole thing doesn't work. Saturday is a Power Workout day, where you keep the rest periods long, reps low and focus on really building strength. Carbs aren't nearly as high today; more in the range of 2-2.5g/lbs, and more complex carbs are permitted here (cereal, here I come). Sunday is back to a low-ish carb day, where carbs should come in the morning and taper off by night. P.M. cardio is encouraged. Then it starts all over again.

So, this is my experiment. You are not supposed to do this diet until you are sub 15% BF. You are supposed to eat at or above maintenance levels for two weeks before starting this, as well, so that your metabolism comes in without being slowed down already.

[Silock]

Day 1:

Man, this depletion workout blows ass. It's hard as **** and I felt like I was going to puke about halfway through. I didn't, though, much to my surprise. I went to a soccer game after, just to sub for a few minutes and get some running in. Well, they didn't have any subs, so I ended up playing the whole game. It was NOT pretty. I had no legs. It was BAD. It definitely didn't help that I've played every day for 14 days straight, and am currently playing in 6 soccer leagues. That's ending now, though, thankfully. I need the mental and physical break. But I made it through the game without puking or ****ing up too badly.

Workout:

Warm-up on bike, 3 minutes. Already sweating from just coming in from the heat outside. Hit up the foam roller on my legs and back and off we go!

Hack Squat - 3 sets, 20 reps each. Legs burning. It was hard, but doable.
Leg curl, single leg - 3 sets, 20, 17, 15 reps. Can barely walk.
Incline chest press machine - 3 sets, 20, 20, 18 reps. Easy enough.
Seated Cable row - 3 sets, 20 reps. Doable, but had to lower weight on last set to hit reps.
Lateral Raise machine - 3 sets, 20 reps, lowered weight each time.
Bicep Curls (DB) - 2 sets, 20, 15 reps. OW.
Tricep Rope Pushdown - 2 sets, 20, 18 reps. OWWWW.
Leg Extension - 2 sets, 20 reps. OMG.
Leg curl (two legs) - 2 sets, 18, 15 reps. Can't walk. Had to put my head in between my knees and sit so I didn't pass out.
Chest Press Machine - 2 sets, 18 reps, 15 reps (barely).
Seated Row Machine - 2 sets, 20 reps.

Soccer, 80 minutes.

Nutrition:
MCT Oil (2 tsp) + Trutein Pumpkin Pie shake
24 oz chicken breast, baked
1 scoop ON Casein

Totals: 1076 cals, 204g protein, 23g fat, 14g carbs.

Day 2:

Didn't snap any pics yesterday, so I got some from today:

Immediately post-depletion workout #2 -- I look fat and paler than Jim Gaffigan.



Four hours post-workout, back to looking somewhat normal:



Workout:

Hack Squat - 5 sets, 20 reps.
Leg Curl (two legged) - 5 sets, 20 reps. Now I really can't walk.
DB Bench press - 3 sets, 20 reps, 15 reps, 12 reps. Not good that I didn't make the rep goal, so I'll have to make it up later in the workout.
DB Row - 3 sets, 20 reps. Not as good of a back workout as the seated cable row. Noted.
DB Lateral Raise - 3 sets, 15 reps, decreasing weight. Could barely do 10 lbs DBs on the last set. OUCH.
DB Bicep curl - 3 sets, 20, 15, 15 reps.
Tricep rope pushdown - 3 sets, 15 reps. ARMS ON FIRE.
Incline Chest Press Machine - 2 sets, 20, 15 reps. Arms gave out before chest. Going to have to figure out a better way to hit chest.
Seated Machine Row - 2 sets, 20 reps. Still not a good back workout. Good thing I did it okay yesterday.

Soccer AGAIN - 40 minutes of playing time in indoor. Legs even more dead than yesterday. Got outrun by guys 10 years older than me. Obviously not normal. I just have nothing in the tank. Was going to mow the lawn, but I don't think I can push the mower up the hill more than twice (seriously). Too tired.

Nutrition:

(Will sum up when I finish eating today)

[Hammock Parties]

Originally Posted by Silock

Immediately post-depletion workout #2 -- I look fat and paler than Jim Gaffigan.

[Hammock Parties]

How is that 200g of protein BTW?

[Sorter]

I think it's pretty cool Rory MacDonald A) Lost Weight, B) Got a sweet tat, and C) posts on Chiefsplanet.

[Sorter]

His length is going to be interesting at 155. Really going to have to focus on his lateral movement though for fights against Bendo, Pettis (after he loses to Jose) and Gil.

[Silock]

Originally Posted by Branden Albert's Huge Balls

How is that 200g of protein BTW?

Trutein shake (2 scoops) - 48g
24 oz chicken breast - 132g
1 scoop casein - 24g

[Bowser]

Christ, you did that workout on 1,000 calories? Bravo. I would have stroked out.

[RunKC]

I started doing high intensity workouts yesterday.

Jogged half a mile to the park and then did 6 40 yard sprints and then jogged half a mile back...oh and I nearly threw up. Probably didn't help that my dumbass did this workout in 90 degree weather.

[Silock]

Actually, I did it on zero calories. I fasted until it was all over, and then I ate.

[Bowser]

Originally Posted by Silock

Actually, I did it on zero calories. I fasted until it was all over, and then I ate.

Props. How many hours was the fast, and is that a daily thing?