*.* 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]

Syntrax has some of the best tasting and best mixing protein you can buy.

[Silock]

Syntrax is very good. It's also super expensive lol

You do get what you pay for, though.

[Aspengc8]

Originally Posted by penguinz

Syntrax has some of the best tasting and best mixing protein you can buy.

Yeah they Nectar stuff is good. Tried the fuzzy navel and carribean ones.. very good.

[penguinz]

Originally Posted by Silock

Syntrax is very good. It's also super expensive lol

You do get what you pay for, though.

It is freaking awesome. I get it whenever I can spare the extra expense.

It is also somewhat of a local company. Based in Scott City MO.

[Simply Red]

Originally Posted by Silock

I still say join a gym. You'll quickly outgrow a machine like that at your house.

that's fine - it just bothers me when people tell me to pony-up when I know which method works best for me - which is - starts slow and pick up ground as I see the results - and I had JUST explained this a few days ago - that's the reason I replied so abrasively to him.

[penguinz]

Originally Posted by Simply Red

that's fine - it just bothers me when people tell me to pony-up when I know which method works best for me - which is - starts slow and pick up ground as I see the results - and I had JUST explained this a few days ago - that's the reason I replied so abrasively to him.

Just get off your ass and go to the gym!


j/k..... sort of

[Simply Red]

Originally Posted by penguinz

Just get off your ass and go to the gym!


j/k..... sort of

i've been going almost every night.

[penguinz]

Originally Posted by Simply Red

i've been going almost every night.

If you want something for home just get various sizes of dumbbells.

[Simply Red]

Originally Posted by penguinz

If you want something for home just get various sizes of dumbbells.

yeah - i got one 30lb'er - but yeah - i'm just going to stay on the equipment - my Condo has a decent fitness ctr.

[lewdog]

Originally Posted by silver5liter

Any suggestions or sites? Seems like the sample packs are discontinued

http://sportsnutritiononline.com/pro...tandard-24-pak

I think you are talking about these. This company rocks and where I order most of my supplements. Always good deals here.

[Aspengc8]

Originally Posted by penguinz

If you want something for home just get various sizes of dumbbells.

or a power rack and 500lbs worth or plates.

[Silock]

Day 5:

We'll see how the refeed treats me in the morning. If I did it right, there shouldn't be a lot of bloating. Just a feeling of fullness. But, it's the first week, so I'm bound to have made some mistakes. The workout wasn't nearly as hard as people said it was going to be, even though I stopped short of failure on everything, as instructed. Tomorrow is the Heavy workout day, and I expect to hit all my previous weights, and continue on the progression rate I was scheduled for before I started the diet and new workouts. I haz spreadsheetz to track and log.



Workout:

Hack Squat - 2 sets, 10 reps
Leg curl - 2 sets, 10 reps
Leg Extension - 2 sets, 10 reps
Seated Leg curl - 2 sets, 8 reps
BB Bench - 2 sets, 12, 10 reps
Seated Cable Row - 2 sets, 12 reps
Incline BB Bench - 2 sets, 10, 8 reps
Pulldown - 2 sets, 12 reps
Lateral raise - 2 sets, 12 reps
Bicep Curls - 2 sets, 12, 8 reps

Nutrition:

Iso-Sensation + Dextrose shake
ON Whey + Dextrose shake
2 cinnamon raisin bagels w/ fat free cream cheese
2 oranges
Fat free pancakes + sugar free syrup + strawberry preserves
140 after dinner pillow mints
21 oz Boulevard Wheat beer (yummy)
Can of Fat Free Pringles Sour Cream n Onion
Ultra Thin Pizza Crust + Light Smart tomato sauce + 1 cup of various fat free cheeses + chicken breast strips
3/4 cake of Angel Food cake + 10 oz strawberries + fat free Cool Whip
Minute Rice + some butter

Targets: 1170g carbs, 50g fat, 167g protein, 5800 cals
Actual: 1106 carbs, 49g fat, 215 protein, 5752 cals

Closeenough.jpg

[Hammock Parties]

da **** is up with all that cake?

y u no oreos?

140 after dinner pillow mints

**** yeahhhhhhhhhhhh

[Silock]

Angel food cake is fat free. Oreos have too much fat. The idea behind this carb load is to minimize the fat intake while eating just carbs. Had to get those macros in. After dinner mints were awesome.

[lewdog]

Down to 184lbs after 2.5 weeks of cutting calories/carbs. The no bloat effect of limiting carbs feels great. Had to go a notch tighter on the weight lifting belt. Lifts feel a bit heavier but timing my carb ups the night before deads/squat to limit my strength loss on those lifts. Carbing up twice a week. Once cleanly and once not so clean. Pizza and beer tonight!

I would post a progress pic but I am afraid of the "too fat" comment from Omaha.