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Old 01-02-2013, 02:41 PM  
penguinz penguinz is offline
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*.* 2013 General Fitness Thread *.*

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.
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Old 12-26-2013, 10:55 AM   #2431
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Quote:
Originally Posted by RunKC View Post
Nice, guys. I will try that.

Also, this may be due to genes, which sucks, but I am a fairly skinny guy, but have always had baby fat on my lower abs. Even when I played sports in high school and was active all the damn time, I still had that bit of baby fat.

My goal is to tighten that shit up and make it flat.

I'm going to start doing lower ab exercises every night before I go to bed, which will hopefully work. Any other ideas?
Lipo?
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Old 12-26-2013, 10:57 AM   #2432
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Originally Posted by Pam Oliver's Forehead View Post
I haven't gained a single pound during the holidays. In fact I have lost several pounds. I completely cut out sugar this month and other than a 3-day trip to grandma's house, have abstained. I'm leaner than I've ever been. I'm going to keep this going into the new year and see if I can get some mother****ing abs.
How the **** do you abstain from sugar and salty junk food cravings? Doesn't our body naturally crave these things?

I've read that quitting junk food is as hard as quitting a drug addiction because junk food affects the brain by sending feel good feelings/chemicals.
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Old 12-26-2013, 10:58 AM   #2433
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Quote:
Originally Posted by RunKC View Post
How the **** do you abstain from sugar and salty junk food cravings? Doesn't our body naturally crave these things?
I just don't keep those things in the house.
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Old 12-26-2013, 10:59 AM   #2434
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Originally Posted by Pam Oliver's Forehead View Post
I just don't keep those things in the house.
What do you eat a lot of to replace that feeling?
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Old 12-26-2013, 11:01 AM   #2435
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Quote:
Originally Posted by RunKC View Post
What do you eat a lot of to replace that feeling?
The bullshit he spews out on a regular basis.
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Old 12-26-2013, 11:06 AM   #2436
Hammock Parties Hammock Parties is offline
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Quote:
Originally Posted by RunKC View Post
What do you eat a lot of to replace that feeling?
I don't find it necessary to replace that feeling.

I do drink Diet Dr Pepper, though.
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Old 12-26-2013, 11:11 AM   #2437
BWillie BWillie is offline
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Alright fitness dudes. I'm a slacking as I get older. Used to work out 3-4 times a week, just lifting because I've always been a real hard gainer.

The amount of times I go has been dwindling the last 2 years. Now I'm down to 1 time a week if I'm lucky. I'm really getting lazy. So in the process, I've actually lost about 15 pounds of muscle, yet added fat. Went from 193 lbs to 178 lbs, but, I'm sure my body fat is rising. I'm one of those goofballs who loses weight if I don't workout. My six pack went poof. I'm old skinny fat and happy, so I don't know if I want to go 4 days a week anymore, but what would be a good workout to maintain overall muscle mass if one just goes once a week. My current regime is geared more towards being able to go every 3 days.
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Old 12-26-2013, 11:17 AM   #2438
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Quote:
Originally Posted by BWillie View Post
Alright fitness dudes. I'm a slacking as I get older. Used to work out 3-4 times a week, just lifting because I've always been a real hard gainer.

The amount of times I go has been dwindling the last 2 years. Now I'm down to 1 time a week if I'm lucky. I'm really getting lazy. So in the process, I've actually lost about 15 pounds of muscle, yet added fat. Went from 193 lbs to 178 lbs, but, I'm sure my body fat is rising. I'm one of those goofballs who loses weight if I don't workout. My six pack went poof. I'm old skinny fat and happy, so I don't know if I want to go 4 days a week anymore, but what would be a good workout to maintain overall muscle mass if one just goes once a week. My current regime is geared more towards being able to go every 3 days.
If I were to do a three day workout i would do a push day ( chest shoulders, tris), pull day (back, biceps, lays) and leg day.
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Old 12-26-2013, 11:45 AM   #2439
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Quote:
Originally Posted by RunKC View Post
How many calories is good to intake for one day? I am 5'11" and 186 lbs
Your BMR is around 1800 calories, so if you're looking to lose weight -- less than that.
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Old 12-26-2013, 11:47 AM   #2440
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Originally Posted by penguinz View Post
If I were to do a three day workout i would do a push day ( chest shoulders, tris), pull day (back, biceps, lays) and leg day.
If I were him, I'd be doing full body 3 days a week. Starting Strength followed by Madcow. It's by far the most effective for most people. Once a week just isn't enough stimulation for those just getting back into lifting and the intermediates. Once a week only really works when you've been lifting consistently for years.
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Old 12-26-2013, 11:50 AM   #2441
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Quote:
Originally Posted by RunKC View Post
Nice, guys. I will try that.

Also, this may be due to genes, which sucks, but I am a fairly skinny guy, but have always had baby fat on my lower abs. Even when I played sports in high school and was active all the damn time, I still had that bit of baby fat.

My goal is to tighten that shit up and make it flat.

I'm going to start doing lower ab exercises every night before I go to bed, which will hopefully work. Any other ideas?
Hit the cardio hard. Real hard.
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Old 12-26-2013, 12:02 PM   #2442
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Originally Posted by Silock View Post
If I were him, I'd be doing full body 3 days a week. Starting Strength followed by Madcow. It's by far the most effective for most people. Once a week just isn't enough stimulation for those just getting back into lifting and the intermediates. Once a week only really works when you've been lifting consistently for years.
I have never been a fan of full body workouts.
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Old 12-26-2013, 12:15 PM   #2443
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Quote:
Originally Posted by Silock View Post
If I were him, I'd be doing full body 3 days a week. Starting Strength followed by Madcow. It's by far the most effective for most people. Once a week just isn't enough stimulation for those just getting back into lifting and the intermediates. Once a week only really works when you've been lifting consistently for years.
When you say Starting Strength followed by Madcow.....do you mean doing SS and Madcow back to back 3 days a week? Or doing SS for a period of time and then switching over to Madcow?
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Old 12-26-2013, 12:49 PM   #2444
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Came very close to a personal record on the bench... completely confident I can manage it next year.

Good luck to all those still going this year and I'll see you in the 2014 General Fitness thread.
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Old 12-26-2013, 12:55 PM   #2445
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Quote:
Originally Posted by penguinz View Post
Won't do shit. Abs are all about the kitchen. Have to go to a caloric deficit to pop abs.
Eh, if he is just after aesthetics, working the abs and making them bigger, it can help. But you're right, fat goes away with calorie deficit.
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