*.* 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.

[Omaha]

Originally Posted by Silock

Meh, the internet is freer from pressure.

Yes, but the internet told me the best way to get my muscle building protein is to go vegan.

[AndChiefs]

Originally Posted by NewChief

I'm 6'1", 190 lbs, with a 32" waist. I dead lift 405. I still have that extra couple inches on my waist and am not as ripped as I want to be... and it's all diet. You can't out train diet. A trainer would be great and help out some possibly, but if you don't change diet, then losing that last few inches isn't going to happen.

A little more information...I'm 6'2, 195, with a 34" waist (my goal would probably be 32"). My legs are much stronger than my upper body. I get compliments on my calves (odd, right?) while most people probably can't tell that I lift upper body at all. I lift more for upper body than lower but can't seem to get much momentum.

I do quite a bit of cardio (three days a week - some sprints, some longer distance up to a 10k) and play basketball and volleyball fairly often.

My main question for trainer I guess would be whether a 24 hour fitness trainer would be worth the time (if anyone has any knowledge on that). I know I probably need to change diet but don't really know what would be most effective.

I have never really lifted so I'm kind of teaching myself at this point. I use dumbbells but don't do much with bars since I workout alone and I don't like having to find someone to spot me.

[AndChiefs]

Originally Posted by luv

If you just need help with diet, go to a local supplements store. The guys there are typically certified sport nutrition specialists, and they will set up a program for you. The guys at my store do that. Not sure what it costs, and of course they're going to try to sell you stuff, but it might be worth looking into.

Interesting. I figured they were just your usual close to minimum wage salesman who also enjoy working out.

[luv]

Originally Posted by AndChiefs

A little more information...I'm 6'2, 195, with a 34" waist (my goal would probably be 32"). My legs are much stronger than my upper body. I get compliments on my calves (odd, right?) while most people probably can't tell that I lift upper body at all. I lift more for upper body than lower but can't seem to get much momentum.

I do quite a bit of cardio (three days a week - some sprints, some longer distance up to a 10k) and play basketball and volleyball fairly often.

My main question for trainer I guess would be whether a 24 hour fitness trainer would be worth the time (if anyone has any knowledge on that). I know I probably need to change diet but don't really know what would be most effective.

I have never really lifted so I'm kind of teaching myself at this point. I use dumbbells but don't do much with bars since I workout alone and I don't like having to find someone to spot me.

I also never have a spotter. This is my strength week (low rep sets). Last night, I wasn't on my press day, but asked my trainer if I could switch. I wanted to try to press as much as I could, but I'm always afraid to without a spotter.

[Silock]

Nothing wrong with dumbbells. Also, if you don't want a spotter, work out in the power rack. No spotter needed with the safety bars.

[AndChiefs]

Normal day:

Snack (4:45 AM): Nature Valley Peanut Bar

Gym (5:00 AM): Workout

Breakfast (6:30 AM): Kashi Cinnamon Harvest with 1% milk

8 AM: Greek Yogurt

10 AM: Carrots, Peanut Bar

Noon: Turkey and cheese sandwich on whole wheat, chips

3 PM: Fruit of some kind

6 PM: Dinner 4 to 5 days a week out with friends, generally don't drink beer/soda but will have deep fried something or cheeseburger and fries

If I cook at home I'm usually better and grill up some chicken but if I haven't been to the store recently to get my own food I'll end up grabbing something quick nearby that's very unhealthy.

I'm sure you can see where the problem comes in.

[Omaha]

People always ask me to spot them. (Probably due to my friendly demeanor that you ****sticks get to enjoy on a daily basis) I never mind doing it. I wouldn't worry about bothering people.

[Silock]

Originally Posted by AndChiefs

Normal day:

Snack (4:45 AM): Nature Valley Peanut Bar

Gym (5:00 AM): Workout

Breakfast (6:30 AM): Kashi Cinnamon Harvest with 1% milk

8 AM: Greek Yogurt

10 AM: Carrots, Peanut Bar

Noon: Turkey and cheese sandwich on whole wheat, chips

3 PM: Fruit of some kind

6 PM: Dinner 4 to 5 days a week out with friends, generally don't drink beer/soda but will have deep fried something or cheeseburger and fries

If I cook at home I'm usually better and grill up some chicken but if I haven't been to the store recently to get my own food I'll end up grabbing something quick nearby that's very unhealthy.

I'm sure you can see where the problem comes in.

Yeah, so . . . Don't do that. If you don't decide not to, nothing we or anyone else says is going to help you.

[AndChiefs]

Originally Posted by Silock

Yeah, so . . . Don't do that. If you don't decide not to, nothing we or anyone else says is going to help you.

You'd be correct.

[Rudy tossed tigger's salad]

Originally Posted by luv

If you just need help with diet, go to a local supplements store. The guys there are typically certified sport nutrition specialists, and they will set up a program for you. The guys at my store do that. Not sure what it costs, and of course they're going to try to sell you stuff, but it might be worth looking into.

Terrible advice

[AndChiefs]

Has anyone heard anything about the quality of trainers at a 24 hour though? I just don't want to pay for something if they'll basically tell me things I already know.

I know I need to eat better. No one (outside of myself) can make me stop eating crap. Someone can help me optimize what I am eating though.

I also know I can improve my lifting routine. I don't know much about lifting weights and, frankly, I have no idea what a lot of the lifting exercises mentioned in this thread are. I could do research on these moves, ask you guys about them, read a bunch of books/articles and figure it all out. However, if a trainer would help me with this and be able to educate me in person it could be worth the extra money.

[Aspengc8]

Originally Posted by AndChiefs

Eating clean is the hardest part for me. I love salty foods and hate ordering plain chicken or a salad when I go out with friends.

I don't particularly need to lose much weight which is how I justify it (not a good reason I know). What I really want to do is firm up some and lose the last couple inches from my belly. I don't really want to go for size...just lean.

I go to 24 hour fitness to work out. Do you think it's worth paying for a couple training sessions or should I just worry about my diet?


Normal day:

Snack (4:45 AM): Nature Valley Peanut Bar

Gym (5:00 AM): Workout

Breakfast (6:30 AM): Kashi Cinnamon Harvest with 1% milk

8 AM: Greek Yogurt

10 AM: Carrots, Peanut Bar

Noon: Turkey and cheese sandwich on whole wheat, chips

3 PM: Fruit of some kind

6 PM: Dinner 4 to 5 days a week out with friends, generally don't drink beer/soda but will have deep fried something or cheeseburger and fries

If I cook at home I'm usually better and grill up some chicken but if I haven't been to the store recently to get my own food I'll end up grabbing something quick nearby that's very unhealthy.

I'm sure you can see where the problem comes in.

your entire diet is trash my friend.

read simple eating plan article below and lift your ass off. You will see results.

http://www.t-nation.com/free_online_...he_simple_diet

If you need a good lifting plan, look up the ones listed in the sticky, or google search for a upper/lower split. That gives you 4 days/week to slam iron, and 3 days to either take off or do some cardio.

[Aspengc8]

Originally Posted by NewChief

I'm 6'1", 190 lbs, with a 32" waist. I dead lift 405. I still have that extra couple inches on my waist and am not as ripped as I want to be... and it's all diet. You can't out train diet. A trainer would be great and help out some possibly, but if you don't change diet, then losing that last few inches isn't going to happen.

What are your other lifts like? I'm the same height, but around 35lbs heavier than you. Slowly leaning out, but don't plan to drop much below 215. The strength loss from losing 'extra leverage' is a bitch.

[Omaha]

Originally Posted by AndChiefs

Has anyone heard anything about the quality of trainers at a 24 hour though? I just don't want to pay for something if they'll basically tell me things I already know.

I know I need to eat better. No one (outside of myself) can make me stop eating crap. Someone can help me optimize what I am eating though.

I also know I can improve my lifting routine. I don't know much about lifting weights and, frankly, I have no idea what a lot of the lifting exercises mentioned in this thread are. I could do research on these moves, ask you guys about them, read a bunch of books/articles and figure it all out. However, if a trainer would help me with this and be able to educate me in person it could be worth the extra money.

My roommate in college was a 24 hr fitness trainer. He took what seemed like a 2 week class and received some sort of certification. Read Lewdog's posts & you'll get better advice. (I'd say free advice, but it doesn't feel free when you have to deal with his shitty personality) Basically, you're right. You'll be paying to learn shit you already know or shit you can learn here.

[KCUnited]

Originally Posted by Aspengc8

your entire diet is trash my friend.

read simple eating plan article below and lift your ass off. You will see results.

http://www.t-nation.com/free_online_...he_simple_diet

If you need a good lifting plan, look up the ones listed in the sticky, or google search for a upper/lower split. That gives you 4 days/week to slam iron, and 3 days to either take off or do some cardio.

That diet plan in your link calls for fish twice a week minimum. I'd like to add more fish to my diet, but I guess I struggle as to how. What do you Midwest guys do to get your fish intake? Frozen fish? Grill it? Saute?

I'll hit up some salmon from Costco or my butcher every now and again but it gets spendy.