*.* 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.

[penguinz]

Originally Posted by Silock

DEXA scan confirmed the BodPod at 8.5%.

What's amazing is the distribution. My torso is 6%, but because I carry more fat in my arms and legs, it throws it up to 8.5%. Just another reason you can't go by pictures to determine body fat, I guess!

Better in arms and legs than around your organs!

[lead_block]

Thoughts on Rippetoe's (gomad) gallon of milk a day?

Obviously done for a bulking lifter. I'm currently bulking and am considering this.
GOMAD has pretty mixed reviews. I think I'd consider maybe ~1/2 gallon/day.

[Silock]

Effective but boring. I'd rather eat food.

[BWillie]

Originally Posted by Silock

I'm just not used to it, I think. I don't drink caffeine, like . . . ever. I'm going to up the water intake for a while, even after the caffeine is done and hopefully with slightly lower protein intake, my levels will normal off.

You drink caffeine as part of a fitness regime? For what purpose does it assist in your development? 1000 mg seems to be insane. I usually drink like 2 energy drinks a day, with about 150 mg each. I'm sure it's just horrible for me, but I can't stop. (don't want to stop)

[BWillie]

Do you guys know what is wrong with me?

It's by my left shoulder, left deltoid area in the front. When I'm just doing normal everyday things it doesn't hurt at all, don't notice any pain. But when I go to lift, the pain starts. It's mainly noticeable in push exercises like bench press, shoulder press. I've never had anything like it. I noticed it a little bit agitated before I went on a 1-month vacation. I didn't even lift but like twice during that time period (I normally lift 2 times a week) and when I started up again it was worse than ever.

I would have thought time off would help it heal. Any thoughts on how to heal?

[Silock]

Originally Posted by BWillie

You drink caffeine as part of a fitness regime? For what purpose does it assist in your development? 1000 mg seems to be insane. I usually drink like 2 energy drinks a day, with about 150 mg each. I'm sure it's just horrible for me, but I can't stop. (don't want to stop)

Caffeine is an appetite suppressant, so I drank a ton of black coffee.

[Silock]

Guys, I could really use some encouragement to stick to this diet for the last day.

We bought food for next week (pretzels, cookies, chicken salad, bread, fruits, rice, sweet potatoes), and my wife made a cake for a party tomorrow.

I WANT TO EAT ALL THE FOOD. BUT THERE'S ONLY ONE DAY LEFT.

FUUUUUUUUUUU

My plan is to wait as long as I can tonight before I hit the gym, then, come home and take a sleeping pill to make it through until tomorrow.

[AussieChiefsFan]

Originally Posted by Silock

Guys, I could really use some encouragement to stick to this diet for the last day.

We bought food for next week (pretzels, cookies, chicken salad, bread, fruits, rice, sweet potatoes), and my wife made a cake for a party tomorrow.

I WANT TO EAT ALL THE FOOD. BUT THERE'S ONLY ONE DAY LEFT.

FUUUUUUUUUUU

My plan is to wait as long as I can tonight before I hit the gym, then, come home and take a sleeping pill to make it through until tomorrow.

[lewdog]

Originally Posted by Silock

Guys, I could really use some encouragement to stick to this diet for the last day.

We bought food for next week (pretzels, cookies, chicken salad, bread, fruits, rice, sweet potatoes), and my wife made a cake for a party tomorrow.

I WANT TO EAT ALL THE FOOD. BUT THERE'S ONLY ONE DAY LEFT.

FUUUUUUUUUUU

My plan is to wait as long as I can tonight before I hit the gym, then, come home and take a sleeping pill to make it through until tomorrow.

Jesus, you sound like a woman who just started her menstrual cycle.

[Silock]

Originally Posted by lewdog

Jesus, you sound like a woman who just started her menstrual cycle.

Maybe I did . . .

[Silock]

So, here are the scans of my scans, in case anyone is interested.

I find it interesting that the Bod Pod recommends I intake 3,900 calories per day to maintain what I have. I find that to be SUPER high, and I'm fairly certain I was under that level and still gained fat.



I also find it interesting that there is a correction factor for age on both the DEXA and BodPod, and I wonder how that affects the results.



This one is the most interesting to me, because it shows that I carry far more fat on the left side of my body than the right. There is the fitness axiom that you cannot spot reduce fat, and that's true. However, some studies have shown EXTREMELY TINY localization of fat mobilization (on the order of thousandths of a gram of fat burned at the site). So, it makes me wonder if, over time, that really adds up, so that I've just, over the years, accumulated more fat on the left side of my body because it is gradually preferentially burned on the right side, due to the higher activity (kicking a soccer ball, picking up groceries, etc.). It certainly isn't due to lifting more weight with one side of my body (I always start with the left side when doing single leg or arm exercises just to keep things in balance).

You can also see that my left leg is physically bigger than my right, which makes sense, as stabilizing the body and planting the left leg to kick the ball with the right takes more strength. My left arm doesn't do the same job, though, and is .3 lbs smaller in lean mass than my right.

Also, I AM THE ONE PERCENT. lulz



All told, they were cool experiences, but I don't think I'll ever pay for a DEXA scan again. The BodPod seems sufficient.

[Silock]

Day 47:

SO CLOSE TO THE END.

I'm still amazed that the measurements read 8.5%. Maybe I have more essential fat than normal, because this sure screams "less than that" to me. Oh well.






Last weight workout before drinking and pizza and CAKE begins:

Numbers are down slightly across the board, but to be expected considering I have even less glycogen than I did on Wednesday.

Leg Extension - 3x8 @ 225
BB Bench - 3x8 @ 185, 1x15 @ 155
BB Row - 1x8 @ 155 (heart rate SKYROCKETED, so I backed the weight down), 2x8 @ 145, 1x15 @ 115
Shoulder Press - 1x8 @ 115, 1x8 @ 125, 1x8 @ 130, 1x8 @ 135, 1x15 @ 105
Leg Curl - 3x8 @ 145
Seated Cable Row - 3x8 @ 185, 1x15 @ 135
Incline BB Bench - 3x8 @ 155, 1x14 @ 105
1A DB Curl - 1x8 @ 40, 2x8 @ 37.5, 1x20 @ 27.5
1B Tricep Rope - 3x8 @ 60, 1x20 @ 40
1C Cable Crunch - 4x15 @ 110

Nutrition:

Protein shakes
Chicken breast and fat free mayo

Totals: 1,030 cals, 15g carbs, 18g fat, 208g protein

[lead_block]

For those of you interested in weight training I'd recommend visiting The_Guardian's site at lift run bang. His blog consists of outlooks on training and life.

[lewdog]

Silock, you look less than 8.5% for sure to me.

[Simply Red]

excellent work.