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Old 01-02-2013, 01:41 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 07-04-2013, 07:47 AM   #916
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Originally Posted by Aspengc8 View Post
The key is excess. As long as he is in a caloric deficit, gatorade or any other sports drink is fine.
Not 100% true. Your body can only handle so much glucose at a time. You could be in a caloric deficit and consume large amounts of glucose all at once and some of that is going to go to fat cells for storage because your body physically can not process that much at one once.
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Old 07-04-2013, 07:49 AM   #917
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Quote:
Originally Posted by penguinz View Post
Not 100% true. Your body can only handle so much glucose at a time. You could be in a caloric deficit and consume large amounts of glucose all at once and some of that is going to go to fat cells for storage because your body physically can not process that much at one once.
How much is too much at once? I imagine you would need to drink a ton of Gatorade quickly to cause that problem.
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Old 07-04-2013, 07:57 AM   #918
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Originally Posted by Marcellus View Post
How much is too much at once? I imagine you would need to drink a ton of Gatorade quickly to cause that problem.
When you are talking about sucrose (table sugar) or even worse ( HFCS) it can cause your blood glucose levels to jump very quickly.

This is why pop is so bad for you.

The best time to consume these types of sugars is going to be right after working out when your muscle are glucose depleted.
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Old 07-04-2013, 10:11 AM   #919
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Originally Posted by penguinz View Post
Not 100% true. Your body can only handle so much glucose at a time. You could be in a caloric deficit and consume large amounts of glucose all at once and some of that is going to go to fat cells for storage because your body physically can not process that much at one once.
yeah... no. It has nothing to do with the body having a limit on processing or handling glucose, it has to do with storage space. For someone to drink a gatorade and have it all stored as fat right away, his muscle glycogen as well as liver storage would all have to be topped off. There is no limit on how much can be processed other than how much you can eat in a sitting. Myself as well as a bunch of guys in this thread have went carb depleted during the week and easily pounded a box of kids cereal as well as other 'junk' with no issues.

The problem with soda and crap sugar drinks in general is that people drink them all day long, leading to chronically high insulin levels when they arent even active to begin with.

Not trying to rant or argue with you bud, its just that there is a lot more involved than just 'too much sugar turns instantly to fat'.
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Old 07-04-2013, 11:03 AM   #920
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Havent kept up with this thread but i lift 4 times a week and have over the past 4 years. Took two weeks off in the middle of june to acclimate to the heat( i work in the heat 58 hours a week). Ive now been back for two weeks going heavy to get my bench back to 350, and i keep getting nasty bruises and cramps in the outside of my right hand. Anyone run into this? Ive used gloves before but never cared for them much. Thoughts?
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Old 07-04-2013, 11:29 AM   #921
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In fitness, if its too good to be true, then it probably is. I'd just go with a brand that a lot of people trust in Optimum Nutrition. They make fantastic flavors, stuff tastes really good and has a great base.

Was wondering if anybody here uses Crystal light when they're feeling a bit bored of their plain water. I probably drink about 3 gallons of water a day and I use 2 packets throughout the day. Anybody else use anything different/what is your water situation if you use anything at all?
I love my Mio drink mixes.
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Old 07-05-2013, 09:31 AM   #922
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Originally Posted by Dunerdr View Post
Havent kept up with this thread but i lift 4 times a week and have over the past 4 years. Took two weeks off in the middle of june to acclimate to the heat( i work in the heat 58 hours a week). Ive now been back for two weeks going heavy to get my bench back to 350, and i keep getting nasty bruises and cramps in the outside of my right hand. Anyone run into this? Ive used gloves before but never cared for them much. Thoughts?
Are you holding the bar correctly (tight grip, rigid wrist)?
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Old 07-05-2013, 09:33 AM   #923
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Quote:
Originally Posted by Aspengc8 View Post
yeah... no. It has nothing to do with the body having a limit on processing or handling glucose, it has to do with storage space. For someone to drink a gatorade and have it all stored as fat right away, his muscle glycogen as well as liver storage would all have to be topped off. There is no limit on how much can be processed other than how much you can eat in a sitting. Myself as well as a bunch of guys in this thread have went carb depleted during the week and easily pounded a box of kids cereal as well as other 'junk' with no issues.

The problem with soda and crap sugar drinks in general is that people drink them all day long, leading to chronically high insulin levels when they arent even active to begin with.

Not trying to rant or argue with you bud, its just that there is a lot more involved than just 'too much sugar turns instantly to fat'.
You are partially correct in this. There is more to body chemistry than calories in vs calories out.

You, me, silock, and some others in this thread can do this because we are already in physical shape.
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Old 07-05-2013, 09:33 AM   #924
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Originally Posted by BigBeauford View Post
I love my Mio drink mixes.
Mio is freaking awesome. Too bad it is so expensive.
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Old 07-05-2013, 05:19 PM   #925
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Day 25:




Workout:

None today. Stupid 4th of July.

Nutrition:

Grilled chicken breast
Salad
Casein shake

Totals: 915 cals, 45g carbs, 152g protein
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Old 07-07-2013, 12:02 AM   #926
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Day 26:

I upped the cals significantly on this carb-up. I just couldn't stay full, and I figured my body was trying to tell me something. So, I kept feeding it. See Day 27 for result pics and workout. It worked well.





Workout:

Leg Press - 8x2
Leg Curl - 10x2
Leg Extension - 8x2
Leg Curl - 8x2
Bench Machine - 12x2
Pulldown - 12x2
Incline Machine - 8x2
Cable Row - 8x2
Shoulder Press - 10x3
DB Curl - 12x2
Pushdown - 12x2

Nutrition (lol):

2 Iso Sensation shakes
20 pancakes w/sugar-free syrup
5 oranges
Pretzel crisps (132)
Sweethearts (100)
5 bagels with fat free cream cheese
4 Cinnamon rolls
2 Weight Watchers ice cream bars
Homemade thin-crust pizza with grilled chicken and fat free cheese
Rice Krispies and skim milk

Totals: 7500 cals, 1,438g carbs, 49g fat, 301g protein (WINNING MACROS)
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Old 07-07-2013, 01:52 AM   #927
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Day 27:

As expected, the change to all high GI carbs with a minimum of sugars kept me from bloating up, even though carb intake was very high. I used all that extra energy to really hit it hard in the gym. Two and a half hour workout, but it was GREAT.





Workout:

Bulgarian Split Squats (R&L) - 100% 5x2, 95% 6x3, Drop set 65% 12x1
Decline Bench - 100% 5x4, 6x1, drop set 70% 12x1
Deadlift - 100% 5x1, 90% 6x2, drop set 65% 15x1
Military Press - 100% 4x1, 95% 5x1, 90% 6x1, drop set 60% 15x1
Barbell Row - 100% 6x3, drop set 70% 15x1
Incline Bench - 80% 6x2, 75% 6x1, 60% 15x1
DB Curl - 100% 8x1, 95% 8x1, 90% 8x1, drop set 70% 15x1
Cable Crunch - 15x3
Tricep Rope Pushdown - 12x3

Felt GREAT. Weights were up where they should be all across the board.

Nutrition:

Weight Watchers ice cream bars
Myofusion shake
2 Sweet potatos
1/2 Homemade thin crust pizza with grilled chicken and fat free cheese
Ground turkey with scallions, onions and celery

Totals: 2,081 cals, 263g carbs, 37g fat, 201g protein
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Old 07-07-2013, 09:02 AM   #928
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Old 07-07-2013, 06:56 PM   #929
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5'11", 182 lbs as of 6 hours ago.
You do not look like you are 182. That would put you almost 20lb more than me.
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Old 07-07-2013, 07:27 PM   #930
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You do not look like you are 182. That would put you almost 20lb more than me.
Yea, doesn't look like it to me either but he is almost 6 feet.

I weigh almost the same as him now but with more bodyfat and much shorter!

Pretty crazy how different body structures hold muscle mass.
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