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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 06-17-2013, 06:48 PM   #691
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Quote:
Originally Posted by RunKC View Post
Eating review day 1.

2 dill kosher pickles-0 calories
applesauce-90 calories (1 serving)
6 marachino cherries-60 calories
glass of diet mountain dew-0 calories

Dinner

salad containing
1/8 cup of cheese-55 calories
2 tbsps lite catalina dressing-50 calories
chicken breast-141 calories

after dinner snack

green tea-0 calories
applesauces (again)-90 calories

6 glasses of water consumed today.

Total calories consumed-481
Nix all the fruit. Even the applesauce. Eat a lot more protein.
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Old 06-17-2013, 07:18 PM   #692
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Nix all the fruit. Even the applesauce. Eat a lot more protein.
I'm gonna add oatmeal, eggs, almonds and turkey in tomorrow.

Almonds are a goldmine. 7 grams of protein to 6 grams of carbs per serving. Winning.
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Old 06-17-2013, 07:20 PM   #693
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Originally Posted by RunKC View Post
I'm gonna add oatmeal, eggs, almonds and turkey in tomorrow.

Almonds are a goldmine. 7 grams of protein to 6 grams of carbs per serving. Winning.
Stay away from oatmeal. It is bloating.

If you like almonds look up sludge on YouTube. It is awesome.
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Old 06-17-2013, 08:39 PM   #694
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This is my snack. I love this stuff.



Only 2 grams of fat, 100 calories and 4 grams of protein per serving. Very good way for me to get more protein.
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Old 06-17-2013, 08:48 PM   #695
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Originally Posted by RunKC View Post
This is my snack. I love this stuff.



Only 2 grams of fat, 100 calories and 4 grams of protein per serving. Very good way for me to get more protein.
Ummmm no. 500 calories to get 20 grams of protein. Not a good trade off.
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Old 06-17-2013, 08:51 PM   #696
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Yeah dude, I can get 25 grams of protein in a 100-calorie shake.
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Old 06-17-2013, 08:54 PM   #697
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Yeah dude, I can get 25 grams of protein in a 100-calorie shake.
whey protein shake?
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Old 06-17-2013, 09:02 PM   #698
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Originally Posted by RunKC View Post
whey protein shake?
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Old 06-17-2013, 09:04 PM   #699
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I remember the day Optimum was a cheap whey.

Now you gotta be high class to buy that shit! Tastes damn good though.
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Old 06-17-2013, 09:50 PM   #700
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Originally Posted by RunKC View Post
This is my snack. I love this stuff.



Only 2 grams of fat, 100 calories and 4 grams of protein per serving. Very good way for me to get more protein.
You need to re-evaluate what "high protein" diets mean. On a 1200 calorie diet, we are talking about you getting about 200g of protein. That leaves VERY little room for other stuff, like oatmeal or the chocolate stuff or fruit or ALMONDS. We're talking about just MEAT and protein shakes. That's it. You can add a LITTLE bit here and there, but there's just not a lot of room for extra fat and carbs.
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Old 06-17-2013, 09:51 PM   #701
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I remember the day Optimum was a cheap whey.

Now you gotta be high class to buy that shit! Tastes damn good though.
I remember 10 lbs bags for $50
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Old 06-17-2013, 10:09 PM   #702
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I remember 10 lbs bags for $50
Me too.

Now I just buy whatever is on sale and stock up heavily if a good sale is running. Haven't had Optimum in years.
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Old 06-18-2013, 02:05 AM   #703
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Day 8:





Workout:

Depletion workout. Not even close to as bad as last week. I wanted to puke last week. This week, I was just exhausted before I started, but managed to make it through all my sets.

Leg extension - 3 sets, 15 reps
Single lying leg curl - 3 sets, 15 reps
Chest Press machine - 3 sets, 15 reps
Seated cable row - 3 sets, 20, 20, 15 reps
Lateral raise machine - 3 sets, 15 reps (decreasing weight)
DB Bicep Curls - 3 sets, 20, 15, 20 reps (decreasing weight)
Tricep Rope Pushdown - 3 sets, 15 reps
Leg extension - 2 sets, 20, 15 reps
Lying Leg Curl - 2 sets, 15 reps
Incline Chest Press Machine - 2 sets, 15 reps
Seated Cable Row - 2 sets, 20 reps

Nutrition:

Broiled top sirloin + shrimp + salad
Casein shake

Totals: 1373 cals, 20g carbs, 34g fat, 222g protein
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Old 06-18-2013, 02:12 AM   #704
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Behold . . . DINNER!




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Old 06-18-2013, 02:37 AM   #705
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