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Old 01-01-2014, 07:34 PM  
penguinz penguinz is offline
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*.* 2014 General Fitness Thread *.*

Welcome to 2014! Now get your ass in top physical condition!

No one else started it so here it is!

**From the 2013 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 08-05-2014, 04:33 PM   #3286
Dicky McElephant Dicky McElephant is online now
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So basically I'm looking to keep my protein where it's at, lower my fat level and up my carbs. Is there a number I should shoot for in carbs?
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Old 08-05-2014, 04:36 PM   #3287
New World Order New World Order is offline
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I'm starting my weight loss program today. Currently I am 220 at about 16% body fat, I want to get down 205 with 10% or so. I have already measured out my macros so I know what my carb/fat limits are.

So far the diet is:

Bfast- 2 donuts

Mid morning- protein shake

Lunch- 2 deli snwiches or chicken snwiches from mcdonalds- Pre workout meal

Post workout- Protein shake with sugar free gummy bears

Dinner- Tuscan chicken w brown rice and a salad

Before bed- Casein Protein shake

Last edited by New World Order; 08-05-2014 at 04:42 PM..
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Old 08-05-2014, 04:43 PM   #3288
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Originally Posted by Pestilence View Post
So basically I'm looking to keep my protein where it's at, lower my fat level and up my carbs. Is there a number I should shoot for in carbs?
http://iifym.com/iifym-calculator/
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Old 08-05-2014, 04:54 PM   #3289
Silock Silock is offline
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Quote:
Originally Posted by Pestilence View Post
So basically I'm looking to keep my protein where it's at, lower my fat level and up my carbs. Is there a number I should shoot for in carbs?
I usually go for 8-9g/lbs of lean mass.
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Old 08-05-2014, 05:00 PM   #3290
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Quote:
Originally Posted by New World Order View Post
I'm starting my weight loss program today. Currently I am 220 at about 16% body fat, I want to get down 205 with 10% or so. I have already measured out my macros so I know what my carb/fat limits are.

So far the diet is:

Bfast- 2 donuts

Mid morning- protein shake

Lunch- 2 deli snwiches or chicken snwiches from mcdonalds- Pre workout meal

Post workout- Protein shake with sugar free gummy bears

Dinner- Tuscan chicken w brown rice and a salad

Before bed- Casein Protein shake
Whether I've been on a diet or not I have to have some donuts.
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Old 08-05-2014, 05:02 PM   #3291
Dicky McElephant Dicky McElephant is online now
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Quote:
Originally Posted by Silock View Post
I usually go for 8-9g/lbs of lean mass.
That much even though it's only going to be for like a 6-7 hour window?
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Old 08-05-2014, 07:43 PM   #3292
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Originally Posted by Aspengc8 View Post
man i wish i could take 100lbs off my deadlift PR and use it towards my bench. Bench ****ing sucks, still can't bench 315 w/o shoulder pain. usually stop around 250 which is when it starts firing up
100lbs off the deadlift to add 100lbs to the bench press? Heh. I would take that trade, too. Of course, I don't really know what I would look like if my bench were literally twice as much as my deadlift.
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Old 08-05-2014, 07:55 PM   #3293
Silock Silock is offline
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Quote:
Originally Posted by Pestilence View Post
That much even though it's only going to be for like a 6-7 hour window?
Windows on UD2.0 are 36 hours.
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Old 08-05-2014, 09:01 PM   #3294
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Originally Posted by PackerinMo View Post
Whether I've been on a diet or not I have to have some donuts.

Amen brother
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Old 08-05-2014, 09:24 PM   #3295
Dicky McElephant Dicky McElephant is online now
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Quote:
Originally Posted by Silock View Post
Windows on UD2.0 are 36 hours.
CNS is only 6-8.
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Old 08-06-2014, 12:48 AM   #3296
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That sucks, man. 4-5g/lbs of lean mass should be okay, then.
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Old 08-06-2014, 05:42 PM   #3297
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CNS is only 6-8.
Just aim for 400g. It can be hard to hit during the window if you dont start it around 4PM, and I usually pass out with a box of cereal on my lap. Pasta is very dense so I like to start it with a big pasta dinner then move on to a box of cereal with a shake or 2. Luckily we have a good Italian place down the road and they make awesome desserts (Lobster tail & tiramisu mmmm).
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Old 08-06-2014, 05:46 PM   #3298
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Originally Posted by New World Order View Post
I'm starting my weight loss program today. Currently I am 220 at about 16% body fat, I want to get down 205 with 10% or so. I have already measured out my macros so I know what my carb/fat limits are.

So far the diet is:

Bfast- 2 donuts

Mid morning- protein shake

Lunch- 2 deli snwiches or chicken snwiches from mcdonalds- Pre workout meal

Post workout- Protein shake with sugar free gummy bears

Dinner- Tuscan chicken w brown rice and a salad

Before bed- Casein Protein shake
Posts: 1,194
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Old 08-06-2014, 05:50 PM   #3299
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Originally Posted by Aspengc8 View Post
Just aim for 400g. It can be hard to hit during the window if you dont start it around 4PM, and I usually pass out with a box of cereal on my lap. Pasta is very dense so I like to start it with a big pasta dinner then move on to a box of cereal with a shake or 2. Luckily we have a good Italian place down the road and they make awesome desserts (Lobster tail & tiramisu mmmm).
.Holy Christ that's a short refeed.
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Old 08-06-2014, 06:10 PM   #3300
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Got some ingredients in the mail today, so it's time that I begin to perfect my protein ice cream recipe. So far:

1/2 cup skim milk
2 scoops chocolate protein powder
2 tbsp cocoa powder
3/4 tsp guar gum (for smoothness)
A knife tip of sucralose powder (I'm being conservative because the power is concentrated as hell)
Ice until the whole mix is up to 600-700 ml in the Vitamix

I load the ingredients in and blend it until I don't see ice crystals anymore. It looks a bit like this:



The end product I made tonight is sort of like a Wendy's frosty, and is genuinely tasty. I might up the sucralose dosage next time, but considering the nutritional breakdown of this stuff, I'm very happy with how it turned out. I might add some PB2 to it at some point in the future for chocolate-peanut butter ice cream.

Anyone else have some good high protein dessert recipes?
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