*.* 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.

[Buehler445]

Originally Posted by tooge

Middle of week two at the gym. Not very sore now the day after workouts. I'm down 3 lbs, but I'm eating the way I always do, which is essentially vegan plus some salmon two or three times per week. I am starting to feel the results, but thought it would take longer than 10 days to start to see a result as well. I am actually tightening the belt a bit more, and starting to see some definition in and around the upper abs. Not bad for a 47yo. Getting up at 5am still sucks though, I haven't gotten used to that yet.

The 5AM shit never gets better. I do it most of the summer and it sucks just as much ass in November as it does in March.

Originally Posted by Dunit35

Passed my PT test today. Paid $532 pre tax for passing it. Such an easy test. I had no shin pain either. Hell yeah.

One mile run in 10:30 or less. My time: 9:08
300 meter run in 69 seconds or less My time 57 seconds
25 push ups no time limit. Prob could have done 25 more
29 sit ups one minute time limit. My time: 32 seconds

Glad you didn't have shin pain. Grats on passing. That's a pretty easy test, unless they make you run the 300 right after the mile.

[BigBeauford]

Originally Posted by Dunit35

You probably won't be surprised but prob at least a third of our force can't pass the test.

What happened to the 2 Mile run, 2 minute pushups, 2 minute sit-ups?

[Omaha]

Originally Posted by scott free

Not at all, but I've gotten grief here and elsewhere from those who say "meat and veggies only, man!".

**** that, I love my bread, pasta, potatoes and rice... not to mention that trying to fill up at every meal with meat is an expensive proposition.

I usually have a preworkout sandwich for lunch these days. I use whole wheat bread and cherry-lime preworkout because I don't want to get fat.

[Omaha]

Originally Posted by Dunit35

Passed my PT test today. Paid $532 pre tax for passing it. Such an easy test. I had no shin pain either. Hell yeah.

One mile run in 10:30 or less. My time: 9:08
300 meter run in 69 seconds or less My time 57 seconds
25 push ups no time limit. Prob could have done 25 more
29 sit ups one minute time limit. My time: 32 seconds

What is this test for?

[Dunit35]

Originally Posted by Buehler445

The 5AM shit never gets better. I do it most of the summer and it sucks just as much ass in November as it does in March.



Glad you didn't have shin pain. Grats on passing. That's a pretty easy test, unless they make you run the 300 right after the mile.

I wouldn't be upset if they made it more difficult. The mile is first, 300 is last.

[penguinz]

Originally Posted by Aspengc8

The guys focusing on meat & veggies, while keeping carbs under control are after fat loss, no so much just 'weight' loss. By keeping carbs high(er), and eating them every meal, your insulin levels will be elevated which inhibits fat loss. Gotta remember, insulin is a double-edged sword. It's needed when you want to optimally build muscle, and you want it low when you want to burn fat. Keeping protein high will aid in sparing any muscle loss.. but if you do it correctly should not lose any (maybe a bit of strength). Yes, overall calories do matter in determining whether you will gain or lose, but playing with the macro breakdown is the fine tuning needed if you specifically are after fat loss, not just weight in general.

Exactly, the goal should always be fat loss not weight loss.

[Dunit35]

Originally Posted by Omaha

What is this test for?

It's the annual fitness for duty test. You pass it you get either paid time off (3 days) or 30 hrs of extra pay.

[Omaha]

Originally Posted by Dunit35

It's the annual fitness for duty test. You pass it you get either paid time off (3 days) or 30 hrs of extra pay.

For police?

[Dunit35]

Yes

[Omaha]

Originally Posted by Dunit35

Yes

I agree with you. I would think it would be much more difficult. Every non-handicapped person in the world should be able to do that.

[luv]

Originally Posted by Omaha

I agree with you. I would think it would be much more difficult. Every non-handicapped person in the world should be able to do that.

Depends. I can, but do the push ups have to be elbows in?

[Hog's Gone Fishin]

Did four jumping jacks in less than 3 minutes !

[Easy 6]

Originally Posted by penguinz

BS.... Protein will 'fill' you up more and that feeling will last longer than from carbs.

Well, I'm not poor but not rich either... I cant afford to make 2/3 of my meal protein, unless I want to eat canned tuna twice a day. Although tuna is definitely a big part of my diet these days I get bored with it after a while like anything else.

Originally Posted by Aspengc8

The guys focusing on meat & veggies, while keeping carbs under control are after fat loss, no so much just 'weight' loss. By keeping carbs high(er), and eating them every meal, your insulin levels will be elevated which inhibits fat loss. Gotta remember, insulin is a double-edged sword. It's needed when you want to optimally build muscle, and you want it low when you want to burn fat. Keeping protein high will aid in sparing any muscle loss.. but if you do it correctly should not lose any (maybe a bit of strength). Yes, overall calories do matter in determining whether you will gain or lose, but playing with the macro breakdown is the fine tuning needed if you specifically are after fat loss, not just weight in general.

I hear what you're saying, but I know whats worked for me in the past, does it maybe take me a bit longer eating plenty of carbs? I don't doubt it for a second. But it does achieve fat loss without going on some diet I prolly wont stick to long term. I'm in this for the long haul this time so the results don't have to instant and dramatic.

I'm not necessarily aiming for the ripped out Tony Horton look at this point anyway, although it could easily morph into that at a later time, after I've gotten back to a solid base level.

Originally Posted by Omaha

I usually have a preworkout sandwich for lunch these days. I use whole wheat bread and cherry-lime preworkout because I don't want to get fat.

Yeah, I try to eat just a tiny bit of something before any workout, gotta fuel the fire on my Scotty the Body Power Hour!

[luv]

Some statistics from 2/19/2014 through 5/21/2014 (so, basically the last three months):

Weight: -35.6 lbs
Body Fat: -6.8%
Neck: -1.5"
Chest: -3.5"
Waist: -5"
Hips: -6"
Bicep: -1.75"
Thigh: -2.25"

Total weight lost since 11/9/2013: 77 lbs
Total body fat % lost since 11/9/2013: 11.9%

Body fat left to lose to reach goal: 7.5%

[Aspengc8]

Originally Posted by luv

Some statistics from 2/19/2014 through 5/21/2014 (so, basically the last three months):

Weight: -35.6 lbs
Body Fat: -6.8%
Neck: -1.5"
Chest: -3.5"
Waist: -5"
Hips: -6"
Bicep: -1.75"
Thigh: -2.25"

Total weight lost since 11/9/2013: 77 lbs
Total body fat % lost since 11/9/2013: 11.9%

Body fat left to lose to reach goal: 7.5%

Not to mention you got stronger too