*.* 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.

[Silock]

Day 43:





Workout:

Depletion (LAST ONE!! W00T!!!)

Leg Extension - 3x15
Leg Curl - 3x15
Machine Bench - 3x15
Lat Pulldown - 3x15
Lat Raise Machine - 3x15
DB Curl - 3x15
Leg Extension - 2x20
Leg Curl - 2x20
Incline Bench Machine - 2x20
Seated Cable Row - 2x20
Shoulder Press Machine - 2x20
Tricep Rope - 3x15

Nutrition:

32 oz lean top sirloin + 1 tbsp butter

Totals: 1,318 cals, 0g carbs, 54g fat, 199g protein

[AussieChiefsFan]

Originally Posted by Silock

32 oz lean top sirloin

The person at the counter at the place you buy your sirloin from must be giving you weird looks by now.

[Silock]

Costco FTW!

[AussieChiefsFan]

Originally Posted by Silock

Costco FTW!

I can just imagine

*Places 5lbs of top sirloin on counter*
"Just these please"


"And these are all for you, sir?"


"Yep"


"...."

[Silock]

What's even worse is that it comes in packs of two at around 4 pounds per package. So, each steak is huge, and I'm pretty sure they're not assuming that one person is going to eat the entire thing straight off the grill. I bet they're for families that put them in a crock pot or something.

Amateurs.

[AussieChiefsFan]

Originally Posted by Silock

What's even worse is that it comes in packs of two at around 4 pounds per package. So, each steak is huge, and I'm pretty sure they're not assuming that one person is going to eat the entire thing straight off the grill. I bet they're for families that put them in a crock pot or something.

Amateurs.

Little did they know that they're really being used by men, all at one time, to get huge.

[penguinz]

Originally Posted by Alex Smith HATER

They throw my right trap out of whack.

Your trap when doing pull-ups?

[Silock]

Day 44:

Still posting pics!





Workout:

None!

Nutrition:

Grilled top sirloin

Totals: 1,368 cals, 0g carbs, 47g fat, 224g protein

[Silock]

Day 45:





Scheduled a Bod Pod scan for Friday. Might do a DEXA scan, too. Any guesses on my body fat? Scale says 6.5%. I wonder how accurate that is.

Workout:

Leg Extension - 3x8 @ 235, 1x15 @ 155
Bench - 3x8 @ 195, 1x12 @ 155
BB Row - 3x8 @ 165, 1x15 @ 115
Shoulder Press - 3x8 @ 105, 110, 115, 1x12 @ 95
Leg Curl - 3x8 @ 185, 1x15 @ 125
Incline Bench - 3x8 @ 155, 165, 170, 1x12 @ 135
Seated Cable Row - 3x8 @ 185, 155 (whoops! too low), 170, 1x15 @ 155
1A Cable Crunch - 4x15 @ 110, 100x3
1B Tricep Rope - 3x8 @ 60, 1x15 @ 40
1C DB Curl - 3x8 @ 45, 40, 37.5, 1x20 @ 27.5

Nutrition:

ON Shake + MCT Oil
ISO Sensation Shake
Grilled chicken + fat free mayo
Casein shake

Totals: 1,202 cals, 19g carbs, 26g fat, 224g protein

[lead_block]

/

[1moreTRich]

I'm a major lurker for this thread and just wanted to give my results after 13 weeks of intermittent fasting. Wasn't really getting into it to lose weight per say, but wanted to see if it would be sustainable program for me instead of daily calorie counting. Also, I am a chick.

My process:
24 hour fast from Sunday night approx 7pm to Monday night approx 7pm.
24 hour fast from Tuesday night approx 7pm to Wednesday night approx 7pm.
I work out approx three to four days a week with around 500 calories a day burned from that activity (running, elliptical, and/or swimming depending on my mood).
Only drank tea, water, diet soda, and diet sweet tea on my fast days.
Non fasting days I have no limits as far as overall and type of calories.

Personal Stats: I am about 5'5'' and started out around 142lbs. I have maintained my weight (142lb is 6lbs heavier than my strong high school weight when I was playing sports and in fantastic shape) throughout my adult life by working out and watching my calories.

Results: I am now at 134lbs with a noticeable difference around my waist. I have no trouble not eating on my fast days and enjoy working out on those days, right before I eat, the most. I don't feel as strong as I did previously, but I'm not sure if it a noticeable difference or if I just have a mindset that going below 136 makes me weaker. Since I do very little weight training and am not focused on strength at this time, I can't stipulate more on how it affects that. On my non-fast days I drink more soda and eat more sweets than I ever would have before fasting, but as far as weight gain goes, it does not seem to be negatively affecting me. (I would approximate I drank regular soda once a month and ate sweets twice a week before fasting, now I probably have regular soda once a week and sweets 4 times a week). I would approximate on my non fast days I am probably eating around 1.5K-2.5K calories, but that is a huge guess as I am not paying that close of attention. I do think my overall appetite has decreased from when I started and even on some of my non-fast days I find myself not really being that hungry.

This is the lowest I have weighed since I was in high school (I am 31) and I feel the overall effort has been lower than what I had to do in the past to maintain my weight. There have been weeks where I only work out 2 days and do not see huge issues or large weight gains. I feel good overall and feel that this program is a fairly simple one to maintain. I'm going to continue on with my current plan and see when my weight will start to stabilize as its been a pretty consistent .5-1lb per week loss right now.

Just thought I would share my results with those thinking about trying it and get anybody's opinion on my current plan. Again, my goal is just about maintaining a healthy weight in a relatively easy way.

[cookster50]

Originally Posted by 1moreTRich

Also, I am a chick.

Pics or aids fire, you pick!

[Silock]

Originally Posted by 1moreTRich

I'm a major lurker for this thread and just wanted to give my results after 13 weeks of intermittent fasting. Wasn't really getting into it to lose weight per say, but wanted to see if it would be sustainable program for me instead of daily calorie counting. Also, I am a chick.

My process:
24 hour fast from Sunday night approx 7pm to Monday night approx 7pm.
24 hour fast from Tuesday night approx 7pm to Wednesday night approx 7pm.
I work out approx three to four days a week with around 500 calories a day burned from that activity (running, elliptical, and/or swimming depending on my mood).
Only drank tea, water, diet soda, and diet sweet tea on my fast days.
Non fasting days I have no limits as far as overall and type of calories.

Personal Stats: I am about 5'5'' and started out around 142lbs. I have maintained my weight (142lb is 6lbs heavier than my strong high school weight when I was playing sports and in fantastic shape) throughout my adult life by working out and watching my calories.

Results: I am now at 134lbs with a noticeable difference around my waist. I have no trouble not eating on my fast days and enjoy working out on those days, right before I eat, the most. I don't feel as strong as I did previously, but I'm not sure if it a noticeable difference or if I just have a mindset that going below 136 makes me weaker. Since I do very little weight training and am not focused on strength at this time, I can't stipulate more on how it affects that. On my non-fast days I drink more soda and eat more sweets than I ever would have before fasting, but as far as weight gain goes, it does not seem to be negatively affecting me. (I would approximate I drank regular soda once a month and ate sweets twice a week before fasting, now I probably have regular soda once a week and sweets 4 times a week). I would approximate on my non fast days I am probably eating around 1.5K-2.5K calories, but that is a huge guess as I am not paying that close of attention. I do think my overall appetite has decreased from when I started and even on some of my non-fast days I find myself not really being that hungry.

This is the lowest I have weighed since I was in high school (I am 31) and I feel the overall effort has been lower than what I had to do in the past to maintain my weight. There have been weeks where I only work out 2 days and do not see huge issues or large weight gains. I feel good overall and feel that this program is a fairly simple one to maintain. I'm going to continue on with my current plan and see when my weight will start to stabilize as its been a pretty consistent .5-1lb per week loss right now.

Just thought I would share my results with those thinking about trying it and get anybody's opinion on my current plan. Again, my goal is just about maintaining a healthy weight in a relatively easy way.

Slowly increase calories until you see fat gain, them back off 10%.

[Silock]

So I went to the doc yesterday for a physical.

White blood count is low. Could be a combination of stress from the workouts and lack of calories and recovery. Liver enzymes were high, but that is somewhat normal for me (Gilbert's syndrome). Blood urea nitrogen was also high, a result of such a high protein diet. I'm clearly not drinking enough water, even though I drink about a gallon per day. The increased caffeine from the coffee could be offsetting some of the water intake (because of the diuretic properties of caffeine). I go back in two weeks to re-evaluate.

[penguinz]

Originally Posted by Silock

So I went to the doc yesterday for a physical.

White blood count is low. Could be a combination of stress from the workouts and lack of calories and recovery. Liver enzymes were high, but that is somewhat normal for me (Gilbert's syndrome). Blood urea nitrogen was also high, a result of such a high protein diet. I'm clearly not drinking enough water, even though I drink about a gallon per day. The increased caffeine from the coffee could be offsetting some of the water intake (because of the diuretic properties of caffeine). I go back in two weeks to re-evaluate.

The diuretic effects of caffeine are extremely minimal. I doubt that is the reason. You are just more active than the average person so you need much more hydration for your level of activity.

Digestion of protein also makes your body process more water. At the very high amounts of protein you consume I would say it would effect your hydration much more than a little bit of caffeine.