*.* 2014 General Fitness Thread *.*

[penguinz]

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.

[epitome1170]

Originally Posted by ThaVirus

I tried a 72 hour fast recently for shits and giggles. Made it 26 and felt like death.

**** that shit.

I actually don't think it is that bad. To each their own.

Personally, I am usually on the 36-48 hour range more often than anything else when I choose to fast though. After that it, I just feel like I have done enough and I don't want to overdue it.

[jiveturkey]

Originally Posted by lewdog

Anyone notice the phenomenon of the quarter squats at the gym who load the bar up with tons of weight and barely squats down and the one exercises they never do???.............Deadlifts, because their legs are so ****ing weak they can't pickup a bar off the floor. I've been taking mental notes of all the quarter squatters in the gym and deadlifts are never on their program.

A friend of mine constantly brags about how many pull ups he can do.

When I challenged him he jumped up and started doing half pull ups and cranked out 12. He also struggled to get above the bar (a lot of chin/neck stretching).

When I showed him what a dead hang pull up looks like his total dropped to 0. He couldn't pull himself out of the hang.

[Silock]

Originally Posted by epitome1170

In an effort to gain better understanding of Macros and metabolism, I am hoping one of you can shed some light for me.

I have been a fairly rigorous diet lately in order to cut weight fast, but also to keep as much lean body weight as possible.

My daily totals are 1202 calories, 202g Protein, 27g Fiber, 13g Carbs, 26g Fat. So a high protein, low carb, low fat diet.

I would also implement intermittent fasting in this routine (24 hours to as much as 72 hours), but I would have just my standard meal (i.e. 300+/- calories) to break my fast as opposed to a large carbo load.

First of all, I would like to know your thoughts on this.

Secondly, I have been reading more and more lately that this is not as an effective way of losing weight and that being more effective would be to either have consistently more calories (1500-1700 calories a day instead of 1200) or to have the diet I have (1200 calories) for 5 days, but then do a 36 hour carb load. The reasoning behind this is for the glycogen levels and to maintain the optimal metabolism rates. All of this seems contradictory to the basic calories in < calories burned. What say you?

It's a great way to lose weight. Don't let anyone fool you. Those are close to my macros during the week, and I dropped a ton of fat in a short time.

You do need a refeed meal or day once every two weeks. Low fat, high carb (not sugar or fruit, but pasta and breads). That will reset your hormone levels and let you keep losing fat.

If you refeed every week, you need to be doing a lot of stuff to deplete glycogen first.

[Silock]

Originally Posted by epitome1170

I understand that. I just have a hard time rationalizing that eating 500 calories more per day can actually be beneficial in my weight loss. That is why I am wondering if what I am reading is correct.

My other thing is... is my current diet detrimental to my lean muscle mass?

If you are continuing to weight train, then not really. You might lose a little bit, but it won't be anything substantial.

[Silock]

Originally Posted by Aspengc8

I'm about 5 days in on carb nite solution, so I'm going to give the cyclical keto diet a try for a bit to try to get down to just under 220.

Let me know how that goes. A friend of mine did it, but constantly blew through a ton of fat on the weekends and didn't lose much. CN is essentially UD 2.0 without the structured workouts or fat limits.

[Aspengc8]

Originally Posted by Silock

Let me know how that goes. A friend of mine did it, but constantly blew through a ton of fat on the weekends and didn't lose much. CN is essentially UD 2.0 without the structured workouts or fat limits.

Yeah they are very similar. UD seems much more structured, and is hard to mess up if you follow what lyle tells you. I may transition into this and give my joints a break. The only reason I went with CNS is so that I can continue training on 5/3/1. I have some limited experience in past with CKD (ran anabolic diet for along time), and one thing i learned is to keep the fats low on carb refeeds. CNS kind of encourages you to eat pizza and shit, but I plan on sticking to cereal mostly, maybe some pasta or rice. Also going to start the day with a normal pro/good fat meal and prob next meal lower the fat a bit, maybe pro/veggie only, then start the load since its only 3 meals - 6 hour window. Not the weekend like a lot of other programs have you do.

I spent most of yesterday writing down the cereals I havent had since I was a kid. Thinking I'll go with Fruity Pebbles lol!

[Bufkin]

Originally Posted by epitome1170

I actually don't think it is that bad. To each their own.

Personally, I am usually on the 36-48 hour range more often than anything else when I choose to fast though. After that it, I just feel like I have done enough and I don't want to overdue it.

For religious reasons? I always thought that fasting for dietary purposes was bad for you. With that said, my knowledge of nutrition rivals Sarah Palin's knowledge of a world map.

[penguinz]

Originally Posted by Eric Fisher

For religious reasons? I always thought that fasting for dietary purposes was bad for you. With that said, my knowledge of nutrition rivals Sarah Palin's knowledge of a world map.

Fasting for dietary reasons is OK up to a point. Google intermittent fasting.

[Silock]

Awaiting updates from the resident trolls.

[ThaVirus]

Anybody on a chest/tris, back/bis, and leg day routine?

On what days do you do shoulder work? Forearm work? And how about dead lifts?

[Silock]

Shoulders go on squat day. Deads usually go on back day.

[epitome1170]

So based on the aforementioned diet, I have been getting a lot of cramps in my feet and legs. (I usually run 2-4 miles at night in addition to my morning workout.) I drink plenty of water (2-3 gallons per day).

Am I drinking too much and flushing out nutrients? Or with my depleted diet am I missing something that would help the cramps?

[jiveturkey]

Originally Posted by epitome1170

So based on the aforementioned diet, I have been getting a lot of cramps in my feet and legs. (I usually run 2-4 miles at night in addition to my morning workout.) I drink plenty of water (2-3 gallons per day).

Am I drinking too much and flushing out nutrients? Or with my depleted diet am I missing something that would help the cramps?

That's a shit ton of water. You might consider adding some electrolytes. I've used this stuff in the past.


http://www.amazon.com/Emergen-C-Elec...s=electrolytes

[Canofbier]

Originally Posted by jiveturkey

That's a shit ton of water. You might consider adding some electrolytes. I've used this stuff in the past.


http://www.amazon.com/Emergen-C-Elec...s=electrolytes

It's what plants crave.

[BigCatDaddy]

Originally Posted by Silock

Shoulders go on squat day. Deads usually go on back day.

Any thoughts on this. These guys are usually very innovative in the field of supplements. Obviously there won't be much on clinical studies, but it's a new approach to fat loss that I haven't seen used.

http://www.nutraplanet.com/product/a...-capsules.html