*.* 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.

[NewChief]

Originally Posted by BigCatDaddy

I was talking to a buddy in the gym the other night and I thought he was looking not quite with it. His preworkout for that night? A Percocet and a few beers.

. I made the mistake one time of taking a flexeril at night right at bedtime (had a crick in my neck) then trying to work out first thing in the morning. My muscles weren't working too well.

[Saul Good]

Started up my sprints again yesterday. They really suck. I'm a little sore today but not too bad.

I've noticed my weight starting to creep up a little bit in the last week. Not a ton, but a pound and a half or so. Seems like a dumb question, but how do you know when you're gaining muscle weight versus fat weight?

I bottomed out to the bottom of my goal for weight and now want to focus on adding five to ten pounds of muscle. I don't feel like I've added fat or slacked off, but I have a hard time believing I suddenly gained that much muscle in a week or two.

I need some direction on how to shift gears from losing bad weight to adding good weight.

[Aspengc8]

Originally Posted by Saul Good

Started up my sprints again yesterday. They really suck. I'm a little sore today but not too bad.

I've noticed my weight starting to creep up a little bit in the last week. Not a ton, but a pound and a half or so. Seems like a dumb question, but how do you know when you're gaining muscle weight versus fat weight?

I bottomed out to the bottom of my goal for weight and now want to focus on adding five to ten pounds of muscle. I don't feel like I've added fat or slacked off, but I have a hard time believing I suddenly gained that much muscle in a week or two.

I need some direction on how to shift gears from losing bad weight to adding good weight.

Go by the mirror and by your strength levels. Weight is going to fluctuate based on your CHO & water intake, so I stay away from the scale. Maybe once a week if that.

It's going to be very hard to gain muscle without some fat accumulation. Most people who try to go that route end up usually 'spinning their wheels'. I am not advocating eating like a fat-ass, but if adding muscle is your goal don't be afraid of a little fat gain. Just add a little cardio in as 'damage control' every now and then if you feel like your getting too soft. The more muscle you have under it, the higher your BMR will be and the easier to cut fat off once you slower start tapering calories down.

[Saul Good]

Originally Posted by Aspengc8

Go by the mirror and by your strength levels. Weight is going to fluctuate based on your CHO & water intake, so I stay away from the scale. Maybe once a week if that.

It's going to be very hard to gain muscle without some fat accumulation. Most people who try to go that route end up usually 'spinning their wheels'. I am not advocating eating like a fat-ass, but if adding muscle is your goal don't be afraid of a little fat gain. Just add a little cardio in as 'damage control' every now and then if you feel like your getting too soft. The more muscle you have under it, the higher your BMR will be and the easier to cut fat off once you slower start tapering calories down.

That makes sense. I am noticing that my muscles are getting much more defined now. A lot of that is probably nothing more than not being buried under a thin later of fat anymore.

I plan to keep running about 10-15 miles per week in 5 mile runs (probably more like 10 per week now that I'm also doing sprints). Is that too much cardio? Not enough?

Besides that, my only strength building activity is doing pushups. I'm doing 30 at a time 3-4 times a day. I think that plus the sprints is all I'm going to do for now. I may try to up it in the fall if I'm not getting the results I want. So far, I'm happy with my progress and don't feel like I'm in danger of burning myself out.

[Buck]

I've been hit by this sick bug at work. My throat gas been sore the last couple days, but I thought it was because I choked on my e-cig laughing and I thought it burned my throat.

Woke up today full blown sick. I still want to go to the gym, it should be empty during the morning. Is it a dick move for me to workout sick?

[Saul Good]

To your point about not adding muscle without accumulating fat, will I be able to retain the muscle if I work on losing the fat later? I want to be as muscular as I can without getting bulky. I'm never going to be jacked, but I'm trying to get as defined as I can. Ten pounds total is about the most I'm willing to gain in my attempts to add muscle. Obviously, I'd like the ratio of muscle to fat gained to be as high as possible.

[Saul Good]

Originally Posted by Buck

I've been hit by this sick bug at work. My throat gas been sore the last couple days, but I thought it was because I choked on my e-cig laughing and I thought it burned my throat.

Woke up today full blown sick. I still want to go to the gym, it should be empty during the morning. Is it a dick move for me to workout sick?

Sounds like a sinus infection. Are you hacking up a lung?

[Silock]

Originally Posted by Buck

I've been hit by this sick bug at work. My throat gas been sore the last couple days, but I thought it was because I choked on my e-cig laughing and I thought it burned my throat.

Woke up today full blown sick. I still want to go to the gym, it should be empty during the morning. Is it a dick move for me to workout sick?

Don't go and make other people sick. Take a day off.

[Buck]

Originally Posted by Saul Good

Sounds like a sinus infection. Are you hacking up a lung?

Not quite that baf. I get fleghmy about once every hour. My throat is extremely sore and my back upper right teeth feel like there's something bulging into them from the inside of my face. I had my wisdom teeth out already too.

[Saul Good]

Do you guys use workout partners?

[Buck]

I'm running solo for now but got my roommate to join the same gym, so hopefully I can have a partner 1 day a week.

[Aspengc8]

Originally Posted by Saul Good

Do you guys use workout partners?

yes. I don't really like training without one. I'm a big fan of pushing past failure (ie intensity), so I cant really do that without one. On the days we cant sync up I tend to use more machines w/bands and use different intensity techniques like rest/pause, or drop sets.

Originally Posted by Saul Good

To your point about not adding muscle without accumulating fat, will I be able to retain the muscle if I work on losing the fat later? I want to be as muscular as I can without getting bulky. I'm never going to be jacked, but I'm trying to get as defined as I can. Ten pounds total is about the most I'm willing to gain in my attempts to add muscle. Obviously, I'd like the ratio of muscle to fat gained to be as high as possible.

All your doing is running and push-ups? And you want to gain 10lbs of muscle off that? Not sure if serious..
I can't even begin to answer your question because pushups and running is not giving your body a reason (ie stressor) to increase its muscle mass. If anything, it will want to decrease it in order to be more efficient at running 5 miles.

[Saul Good]

Originally Posted by Aspengc8

yes. I don't really like training without one. I'm a big fan of pushing past failure (ie intensity), so I cant really do that without one. On the days we cant sync up I tend to use more machines w/bands and use different intensity techniques like rest/pause, or drop sets.



All your doing is running and push-ups? And you want to gain 10lbs of muscle off that? Not sure if serious..
I can't even begin to answer your question because pushups and running is not giving your body a reason (ie stressor) to increase its muscle mass. If anything, it will want to decrease it in order to be more efficient at running 5 miles.

I know plenty of people who have added that much muscle just from pushups and sprints while training for boxing. I figure that I should be able to add five pounds doing what I'm doing. Ten will be a stretch, but I'm okay with that if my only alternative is to make drastic changes.

I like the way I look when I'm thin and toned like I am now. Adding more muscle is a bonus, but I'm not willing to gain a bunch of bulk for a little muscle.

Right now, I look similar to Silock's "before" pics.

[Omaha]

Originally Posted by Saul Good

Do you guys use workout partners?

Yes. When I can. With busy schedules, if my buddy & I can't workout together consistently, the trick becomes coordinating our routine. I may do a metcon workout that kills my legs and then he wants to do legs the very next day.

[Aspengc8]

Originally Posted by Saul Good

I know plenty of people who have added that much muscle just from pushups and sprints while training for boxing. I figure that I should be able to add five pounds doing what I'm doing. Ten will be a stretch, but I'm okay with that if my only alternative is to make drastic changes.

I like the way I look when I'm thin and toned like I am now. Adding more muscle is a bonus, but I'm not willing to gain a bunch of bulk for a little muscle.

Right now, I look similar to Silock's "before" pics.

Then you pretty much answered your own questions. Nobody advocated 'drastic' changes. Not sure why everyone gets so confused over this stuff.. it's pretty damn easy. Want to gain muscle, eat more food. Want to lose fat, eat less food. Want to do both at the same time, and your not a beginner, get on TRT. I believe your pretty light (~150lbs or so I think) so it should be pretty easy for you to gain a but just doing basic metcon stuff.