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Old 01-02-2013, 02:41 PM  
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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 06-25-2013, 11:38 AM   #796
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Originally Posted by epitome1170 View Post
I understand the skepticism of the diet. To break it down:

Breakfast - 6 egg whites, 1 oz of cheese for the eggs, spinach (chopped for the eggs), 2 slices of turkey bacon.

Mid- Morning - Protein Shake with Water

Lunch - Chicken Breast (6 oz), Broccoli (1 cup)

Mid- Afternoon - Protein Shake with Water

Post Workout - Protein Shake with Water

Dinner- Chicken Breast (6 oz), Broccoli (1 cup)


This can get monotonous obviously, so when I need to I substitute green beans for broccoli and pork loin, shrimp or another lean meat for the chicken that has equivalent nutritional values.

The big consumption (as far as calorie intake) is the three protein shakes.


I agree that I am sure there is better routines than P90X for me, but I could use some guidance. Can you give me a resource that can get the same if not better workout for me in the same or less time? Time is a premium with a small kid in the house, but I have my own weight bench and dumbbells and barbells.
You're definitely gonna lose weight, but if it were me, I would throw in a higher calorie "non-weight loss" day or two per week. Like maybe one of two 2000-2500 calorie days.

You won't gain anything on those days and you'll probably keep your metabolism at a healthier, normal level.
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Old 06-25-2013, 11:59 AM   #797
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Originally Posted by Ecto-I View Post
You're definitely gonna lose weight, but if it were me, I would throw in a higher calorie "non-weight loss" day or two per week. Like maybe one of two 2000-2500 calorie days.

You won't gain anything on those days and you'll probably keep your metabolism at a healthier, normal level.
I would think that if I am eating 1200 calories I would never go into the starvation mode of metabolism. I think the bigger reason to have a "cheat day" would be just to allow your mental side to rest a bit as you become accustomed to the diet more, but even then I would think once a week (at most) would be enough.

As for the previous post, thyroid regulation.... wouldn't that have more to do with the carbs than the calories? And if I am supplementing with dietary fiber wouldn't that offset the concerns?
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Old 06-25-2013, 12:32 PM   #798
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Originally Posted by epitome1170 View Post
I would think that if I am eating 1200 calories I would never go into the starvation mode of metabolism. I think the bigger reason to have a "cheat day" would be just to allow your mental side to rest a bit as you become accustomed to the diet more, but even then I would think once a week (at most) would be enough.

As for the previous post, thyroid regulation.... wouldn't that have more to do with the carbs than the calories? And if I am supplementing with dietary fiber wouldn't that offset the concerns?
Good point. Low carb over the long haul seems to be what usually affects thyroid function and it's the reason why I do the occasional "carb-backload". I go hypothyroid pretty easily and this approached turned that around.

I'm not sure how supplementing with dietary fiber would help. If you're concerned about pooping take a probiotic supp.
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Old 06-25-2013, 12:46 PM   #799
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Good point. Low carb over the long haul seems to be what usually affects thyroid function and it's the reason why I do the occasional "carb-backload". I go hypothyroid pretty easily and this approached turned that around.

I'm not sure how supplementing with dietary fiber would help. If you're concerned about pooping take a probiotic supp.
Well the dietary fiber keeps you "regular", but honestly I am not sure how that affects the thyroid function... I will take a look into that though so thanks for that insight as I had not thought of it before.
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Old 06-25-2013, 01:41 PM   #800
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Originally Posted by epitome1170 View Post
In an effort to get this thread back on topic (and at risk of being blasted for being a blob):

Over the last couple of years, I have steadily let my laziness and eating habits get the best of me (along with the fact that I tend to gain sympathy weight when my wife is pregnant... 2nd kid coming in September). My weight has ballooned up to 255 from my rather comfortable 220ish that I had been previously. (FYI I am 6'4")

In an effort to take back my self respect and be able to play games with my son without getting winded, I decided that I am going to start working out and eating right again. I would love to get your kids feedback on this plan to see how I can improve it (or if I am doing too much or eating too little).

My diet will be a high protein, low carb, low calorie diet consisting of mainly chicken, eggs, green veggies and protein shakes. I have done it before with success and know that my daily intake is 1200 calories, 160g protein, 12g of carbs. I also take dietary fiber to keep me regular along with plenty of water to keep me hydrated.

My workouts will consist of a quick morning workout (2 mile run and some calisthenics-based resistance training) and the evening workout will be mainly the P90X regimen. I have done this combination previously as well with success, but would love to hear your thoughts before I dive back into it.

Blast away.
Your situation is a lot like mine a few years ago. I used P90X to get back into shape. It worked well, but I got reamed pretty good on here for doing it that way. Since then, like most of the guys on here, I've experimented with different programs and techniques.

Like NewChief said, I've found that there are more efficient ways to work out, but P90X has some great workouts (Plyometrics is an outstanding workout) and it will get you back into shape. You're just going to spend an hour or more with each workout.

Good luck & feel free to ignore Lewdog. He's an ignorant little bitch.
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Old 06-25-2013, 01:50 PM   #801
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Originally Posted by epitome1170 View Post
I understand the skepticism of the diet. To break it down:

Breakfast - 6 egg whites, 1 oz of cheese for the eggs, spinach (chopped for the eggs), 2 slices of turkey bacon.

Mid- Morning - Protein Shake with Water

Lunch - Chicken Breast (6 oz), Broccoli (1 cup)

Mid- Afternoon - Protein Shake with Water

Post Workout - Protein Shake with Water

Dinner- Chicken Breast (6 oz), Broccoli (1 cup)


This can get monotonous obviously, so when I need to I substitute green beans for broccoli and pork loin, shrimp or another lean meat for the chicken that has equivalent nutritional values.

The big consumption (as far as calorie intake) is the three protein shakes.


I agree that I am sure there is better routines than P90X for me, but I could use some guidance. Can you give me a resource that can get the same if not better workout for me in the same or less time? Time is a premium with a small kid in the house, but I have my own weight bench and dumbbells and barbells.
About what I eat. I eat around 1200 cals everyday for 4 weeks now and have lost 15 lbs. I know a lot is probably water weight. I haven't seen any ill effects of it yet. I go to the gym 6 days a week and haven't really felt sick or anything like that. For reference I'm at 6'2" 263 now.
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Old 06-25-2013, 02:03 PM   #802
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Originally Posted by epitome1170 View Post
I would think that if I am eating 1200 calories I would never go into the starvation mode of metabolism. I think the bigger reason to have a "cheat day" would be just to allow your mental side to rest a bit as you become accustomed to the diet more, but even then I would think once a week (at most) would be enough.

As for the previous post, thyroid regulation.... wouldn't that have more to do with the carbs than the calories? And if I am supplementing with dietary fiber wouldn't that offset the concerns?
1200 will slow your metabolism down eventually. Eating below maintenance, no matter how much, will eventually slow it down. How quickly is a matter of the degree and length of the deficit. You're going to need to do refeed days. And those days should be high carb, low fat. Not only will this help stave off a slowing metabolism, it will reset your ghrelin and leptin levels, which play a huge role in hunger. That will help prevent you from just going nuts one day and eating everything in sight.

1200 a day with a once a week carb load is doable, but difficult. I would suggest starting out with more calories and going down slowly from there. A 500 calorie per day deficit from food alone will net you a pound a week loss, and then anything you get from exercise will just be a bonus. I know how much you can just want to have it over and done with, but doing so in a slightly more controlled descent is probably going to be more efficacious in the long run.
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Old 06-25-2013, 02:15 PM   #803
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1200 will slow your metabolism down eventually. Eating below maintenance, no matter how much, will eventually slow it down. How quickly is a matter of the degree and length of the deficit. You're going to need to do refeed days. And those days should be high carb, low fat. Not only will this help stave off a slowing metabolism, it will reset your ghrelin and leptin levels, which play a huge role in hunger. That will help prevent you from just going nuts one day and eating everything in sight.

1200 a day with a once a week carb load is doable, but difficult. I would suggest starting out with more calories and going down slowly from there. A 500 calorie per day deficit from food alone will net you a pound a week loss, and then anything you get from exercise will just be a bonus. I know how much you can just want to have it over and done with, but doing so in a slightly more controlled descent is probably going to be more efficacious in the long run.
One do you think the controlled decent is better because of the lessened risk of splurging and re-gaining the weight? Or is there another reason?

As for the carb load (assuming once a week with the 1200 calories a day), how many carbs are we talking? And what would be the caloric intake on said day? (Rough guide would be appreciated.)
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Old 06-25-2013, 02:22 PM   #804
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Originally Posted by epitome1170 View Post
One do you think the controlled decent is better because of the lessened risk of splurging and re-gaining the weight? Or is there another reason?

As for the carb load (assuming once a week with the 1200 calories a day), how many carbs are we talking? And what would be the caloric intake on said day? (Rough guide would be appreciated.)
I think yes, it's less risk of splurging, mostly because when you go SO low for SO long, your hormones go crazy and it's hard to think straight. At that point, it's not just hunger you're fighting. You're fighting biological urges from your body to eat quick, high calories, which is super difficult to ignore. It's not impossible, but it's easier to indulge once in a while on those urges than wait until they become a freight train you can't stop.

Also, it will prevent the metabolism from slowing as quickly. So, really even though you think you're setting yourself back by eating so much, you're only helping, and you'll see it on the scale.

I would do about 400-600g carbs that day, adequate protein (1g/lbs lean mass), and minimal fat (max of 70 or so grams). Caloric intake somewhere around 3,000.
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Old 06-25-2013, 02:27 PM   #805
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I think yes, it's less risk of splurging, mostly because when you go SO low for SO long, your hormones go crazy and it's hard to think straight. At that point, it's not just hunger you're fighting. You're fighting biological urges from your body to eat quick, high calories, which is super difficult to ignore. It's not impossible, but it's easier to indulge once in a while on those urges than wait until they become a freight train you can't stop.

Also, it will prevent the metabolism from slowing as quickly. So, really even though you think you're setting yourself back by eating so much, you're only helping, and you'll see it on the scale.

I would do about 400-600g carbs that day, adequate protein (1g/lbs lean mass), and minimal fat (max of 70 or so grams). Caloric intake somewhere around 3,000.
400 - 600 grams?!?! That is a lot of damn carbs.... suggestions on the foods to take in on said days?

By the way, thanks for the input. I am a constant lurker of this thread and your opinions will definitely be ones I consider.
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Old 06-25-2013, 02:55 PM   #806
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It's not a TON, but it's enough (also, you have to base it on how big you currently are, and not how small you want to be). Anything rice-based is good, as those tend to be low fat. Pasta with ground turkey meat sauce is good. Popcorn with limited butter. Fruits. Cereal with skim milk.
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Old 06-25-2013, 02:55 PM   #807
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I understand the skepticism of the diet. To break it down:

Breakfast - 6 egg whites, 1 oz of cheese for the eggs, spinach (chopped for the eggs), 2 slices of turkey bacon.

Mid- Morning - Protein Shake with Water

Lunch - Chicken Breast (6 oz), Broccoli (1 cup)

Mid- Afternoon - Protein Shake with Water

Post Workout - Protein Shake with Water

Dinner- Chicken Breast (6 oz), Broccoli (1 cup)


This can get monotonous obviously, so when I need to I substitute green beans for broccoli and pork loin, shrimp or another lean meat for the chicken that has equivalent nutritional values.

The big consumption (as far as calorie intake) is the three protein shakes.


I agree that I am sure there is better routines than P90X for me, but I could use some guidance. Can you give me a resource that can get the same if not better workout for me in the same or less time? Time is a premium with a small kid in the house, but I have my own weight bench and dumbbells and barbells.
Why not just eat regular eggs instead of whites and nix the cheese? You have like zero healthy fats in your diet. Fats are needed for proper thyroid and hormone functions. Low carb and low fats together are a bad idea. Those are your two energy nutrients, and when you nix them both while keeping brotein high, your body will turn to brotein for energy consumption. This is why low carb diets have higher fat consumption, usually around 50% of total calories minimum, so your body sees fat as its primary fuel and breaks down bodyfat during periods of high caloric deficit. The high protein, low carb/low fat 'crash diets' work, but can't run for any extended period of time.
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Old 06-25-2013, 02:57 PM   #808
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Originally Posted by Aspengc8 View Post
Why not just eat regular eggs instead of whites and nix the cheese? You have like zero healthy fats in your diet. Fats are needed for proper thyroid and hormone functions. Low carb and low fats together are a bad idea. Those are your two energy nutrients, and when you nix them both while keeping brotein high, your body will turn to brotein for energy consumption. This is why low carb diets have higher fat consumption, usually around 50% of total calories minimum, so your body sees fat as its primary fuel and breaks down bodyfat during periods of high caloric deficit. The high protein, low carb/low fat 'crash diets' work, but can't run for any extended period of time.
^ Truth ^

You could supplement a little olive oil (1 tsp) in every protein shake to help with that, as well.
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Old 06-25-2013, 03:22 PM   #809
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Originally Posted by Aspengc8 View Post
Why not just eat regular eggs instead of whites and nix the cheese? You have like zero healthy fats in your diet. Fats are needed for proper thyroid and hormone functions. Low carb and low fats together are a bad idea. Those are your two energy nutrients, and when you nix them both while keeping brotein high, your body will turn to brotein for energy consumption. This is why low carb diets have higher fat consumption, usually around 50% of total calories minimum, so your body sees fat as its primary fuel and breaks down bodyfat during periods of high caloric deficit. The high protein, low carb/low fat 'crash diets' work, but can't run for any extended period of time.
I guess my thinking on that was to keep calories low and cholesterol low.

I do use olive oil though in my cooking, but I imagine that is not nearly enough fat to offset such a low fat diet as you infer above.
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Old 06-25-2013, 03:29 PM   #810
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I guess my thinking on that was to keep calories low and cholesterol low.

I do use olive oil though in my cooking, but I imagine that is not nearly enough fat to offset such a low fat diet as you infer above.
The cholesterol scare is mostly an american thing. It is more genetic than diet so I would not worry much about it.
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