*.* 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.

[Sweet Daddy Hate]

Originally Posted by ThaVirus

Where exactly are you supposed to measure your waist? At the navel?

I just go with what Mr. Levi tells me.

[luv]

Originally Posted by ThaVirus

Where exactly are you supposed to measure your waist? At the navel?

That's where I do.

[Aspengc8]

Originally Posted by 505 Chief

6',

177lb,

32" waist.

Life is good.

Do you even?

[Sweet Daddy Hate]

Originally Posted by Aspengc8

Do you even?

I'll take what I can get.

[The Franchise]

5th day of CNS. Not sure if I've had the keto flu for the last couple of days or not. Haven't checked my weight yet.

[1moreTRich]

Hey fellas, some quick questions. My husband (M/32/5'9"/160) and I (F/32/5'6"/146) are starting to get into adventure racing (him sprint triathlons as well) and I am trying to set up a routine and diet to get us stronger and help our endurance. I am not a noob to lifting, but it has been a while and I have never really done to much as far as tracking my proteins and using diet in an effort to gain strength.

Right now we are doing two days of brick training - cycle/run (1hr - 10/15miles cycle/2 to 3mile run). He throws in swimming as well once a week. We are also starting to do 3 days of lifting. We just started the all pro workout since is seem to hit everything that we would be needing. I am starting to do research on what levels of proteins we should be at and to plan meals accordingly. Most things I read say we need to be eating at least 1 gram per body weight, is this still the majority thinking or for this kind of activity should we be doing even more? Is there any other area in the diet besides calories and proteins that I should focus on?

Again the main goal of this is to get stronger and help endurance. We did one about a month ago and didn't get to all the checkpoints because my body cramped up so bad after carrying the canoe around. I don't want that to happen again and was hoping that a few of you could share your opinions on the plan I am setting up. Appreciate the time.

[NewChief]

Originally Posted by 1moreTRich

Hey fellas, some quick questions. My husband (M/32/5'9"/160) and I (F/32/5'6"/146) are starting to get into adventure racing (him sprint triathlons as well) and I am trying to set up a routine and diet to get us stronger and help our endurance. I am not a noob to lifting, but it has been a while and I have never really done to much as far as tracking my proteins and using diet in an effort to gain strength.

Right now we are doing two days of brick training - cycle/run (1hr - 10/15miles cycle/2 to 3mile run). He throws in swimming as well once a week. We are also starting to do 3 days of lifting. We just started the all pro workout since is seem to hit everything that we would be needing. I am starting to do research on what levels of proteins we should be at and to plan meals accordingly. Most things I read say we need to be eating at least 1 gram per body weight, is this still the majority thinking or for this kind of activity should we be doing even more? Is there any other area in the diet besides calories and proteins that I should focus on?

Again the main goal of this is to get stronger and help endurance. We did one about a month ago and didn't get to all the checkpoints because my body cramped up so bad after carrying the canoe around. I don't want that to happen again and was hoping that a few of you could share your opinions on the plan I am setting up. Appreciate the time.

I don't really have much advice on the diet and such, but the cramping thing reminded me of a buddy.

Totally strong guy in great shape (he cycled from Seattle to Arkansas one summer). Adventure races, for whatever reason, killed him. He always, always cramped up during them. I don't know if he didn't stay hydrated or if it was something about the variety of different activities, but he started quite a few (because he's the type of guy who they would seem to be made for) and had to drop out of them before completing due to cramps every time. He finally gave up on competing in them.

I've since heard that some people are genetically predisposed to cramping, so that's another thing to consider.

[Bruiser]

Did somebody say gainzZz?

[Silock]

Originally Posted by 1moreTRich

Hey fellas, some quick questions. My husband (M/32/5'9"/160) and I (F/32/5'6"/146) are starting to get into adventure racing (him sprint triathlons as well) and I am trying to set up a routine and diet to get us stronger and help our endurance. I am not a noob to lifting, but it has been a while and I have never really done to much as far as tracking my proteins and using diet in an effort to gain strength.

Right now we are doing two days of brick training - cycle/run (1hr - 10/15miles cycle/2 to 3mile run). He throws in swimming as well once a week. We are also starting to do 3 days of lifting. We just started the all pro workout since is seem to hit everything that we would be needing. I am starting to do research on what levels of proteins we should be at and to plan meals accordingly. Most things I read say we need to be eating at least 1 gram per body weight, is this still the majority thinking or for this kind of activity should we be doing even more? Is there any other area in the diet besides calories and proteins that I should focus on?

Again the main goal of this is to get stronger and help endurance. We did one about a month ago and didn't get to all the checkpoints because my body cramped up so bad after carrying the canoe around. I don't want that to happen again and was hoping that a few of you could share your opinions on the plan I am setting up. Appreciate the time.

1 g is good. More is better, as long as you are getting enough of the other macronutrients.

[Bruiser]

The question shouldn't be how much protein do I need but how much protein is optimal for me.

[Aspengc8]

Originally Posted by Bruiser

The question shouldn't be how much protein do I need but how much protein is optimal for me.

Pretty much studies now are showing 1g/lb. Some can even argue 1g/lb of lean body mass. I used to eat 300+g a day, since cutting back to around 200-225g day and realized the 300+ wasnt needed at all.

[Aspengc8]

Originally Posted by Pestilence

5th day of CNS. Not sure if I've had the keto flu for the last couple of days or not. Haven't checked my weight yet.

Feel sluggish, minor headache, stamina/strength drop in gym performance? Once you pass through it, it almost feels like you DONT run out of energy!

Tomorrow's carb nite menu: xtra lean ground turkey w/white rice (startin off clean brah), moving on to a box of corn pops w/vanilla prot shake, ending with leftover cannoli cake that has been calling my name

[The Franchise]

Originally Posted by Aspengc8

Feel sluggish, minor headache, stamina/strength drop in gym performance? Once you pass through it, it almost feels like you DONT run out of energy!

Tomorrow's carb nite menu: xtra lean ground turkey w/white rice (startin off clean brah), moving on to a box of corn pops w/vanilla prot shake, ending with leftover cannoli cake that has been calling my name

When I did keto before.....I definitely had the flu. Now....not so much. I guess I could try the keto sticks and see if there's any ketones to make sure.

[Saccopoo]

Originally Posted by Aspengc8

Pretty much studies now are showing 1g/lb. Some can even argue 1g/lb of lean body mass. I used to eat 300+g a day, since cutting back to around 200-225g day and realized the 300+ wasnt needed at all.

Interesting article:

• Tarnopolsky et al. (1992) observed no differences in whole body protein synthesis or indexes of lean body mass in strength athletes consuming either 0.64g/lb or 1.10g/lb over a 2 week period. Protein oxidation did increase in the high protein group, indicating a nutrient overload.
• Walberg et al. (1988) found that 0.73g/lb was sufficient to maintain positive nitrogen balance in cutting weightlifters over a 7 day time period.
• Tarnopolsky et al. (1988) found that only 0.37g/lb was required to maintain positive nitrogen balance in elite bodybuilders (over 5 years of experience, possible previous use of androgens) over a 10 day period. 0.45g/lb was sufficient to maintain lean body mass in bodybuilders over a 2 week period. The authors suggested that 0.55g/lb was sufficient for bodybuilders.
• Lemon et al. (1992) found no differences in muscle mass or strength gains in novice bodybuilders consuming either 0.61g/lb or 1.19g/lb over a 4 week period. Based on nitrogen balance data, the authors recommended 0.75g/lb.
• Hoffman et al. (2006) found no differences in body composition, strength or resting hormonal concentrations in strength athletes consuming either 0.77g/lb or >0.91g/lb over a 3 month period.

http://bayesianbodybuilding.com/the-...-bodybuilders/

[Bruiser]

Originally Posted by Aspengc8

Pretty much studies now are showing 1g/lb. Some can even argue 1g/lb of lean body mass. I used to eat 300+g a day, since cutting back to around 200-225g day and realized the 300+ wasnt needed at all.

I was arguing more along the lines of someone's physical activity. But yes I agree 1g/bw is plenty and many studies and anecdotical evidence have supported that.