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I know this is off-topic, but I think it is valuable enough of a thread for our members to leave here on the Round Table as I hope everyone is committed to bettering their health anyway (g).
We had a good thread going a week or two ago and wanted to continue that dialogue.
As I posted in that earlier thread, I am on the Renegade Diet and have been lifting weights three times a week for three months which has resulted in a big fat loss and good muscle gain.
I just want to know everyone's most helpful hint(s) with respect to their workout plan whether it be a specific program (I know crossfit gets a lot of love as does P90X), supplement, workout music (I go loud and heavy), etc. Even if you don't lift weights, anything you do to exercise that you would like to share would be great.
It really becomes addictive after you enjoy a little success. I do 3 full-body workouts a week, sticking to compound exercises for heart of my workout, six or seven exercises tops. I stick to dumbbells and just a few machines. In and out. Found a great plan and books after a lot of research. Walk/Jog Tuesday/Thursdays and building up to more intense cardio hopefully. Sprints and kettlebells, which are recommended, is a level that I am not quite ready to tackle yet.
Right now I am trying to get the right supplement mix. I take Athletic Greens to start my day which are pricey but serve as your multi-vitamin and digestive enzymes. Post-workout I drink Muscle Milk (taste great, that is my desert) mixed with BCAA's. I have also tried Hemp Protein (wasn't a fan though it is easier on your stomach) and Optimum Whey (didn't like taste as much).
I am trying to lose the belly fat which was carefully crafted over years of terrible diet and inertia.
Follow me at http://twitter.com/#!/shaneyoungblood
Currently doing 4HB (Timothy Ferris)
Easiest/best results I've seen.
I have maintained close to the same weight with good muscularity and cardio fitness for over 25 years.
Out of all the things I have tried it simply comes down to some basic fundamentals...
First you have to be committed to a healthy lifestyle. Diet (healthy/balanced) and exercise on a consistent bases. It must become part of who you are. I feel like garbage if I miss a couple of work outs.
Train with good intensity and technique but don't over do it.
Listen to your body. Don't get into a rut and vary what you do.
There are a lot of different programs/workouts that will get good results.
A good full body workout that I used to do is called H.I.I.T training. You can look it up and read more about it, but it was one of the most difficult things I have ever done. If I didn't collapse a the end I wasn't trying hard enough lol. It is designed to make you go until failure, if not then you go up the next time.
University of Alabama: The high mark of college football since 1892
It's all about diet. One thing I have been doing is cycling carbs. Eating a diet heavier in Carbs on a heavy lifting day. Then going 2-3 day minimal carbs (mostly consumed before lunch after morning workout).
Also, when you do eat carbs try to get as much of them from fruits, nuts, veggies, whole grains. Stay away from refined sugars and over processed dairy products. Even whole grain breads aren't as good for you as some would have you believe.
When you build up your stamina move to doing a good HIIT cardio program. High intensity interval training for a period of 25-30 min. A lot of crossfit movements are more for experienced trainers as a lot of those movements can lead to injury and de rail your program if you do not do them properly.
The belly fat will go away with tons of cardio and cardio only. I am taking a nutrition class right now. I am going back to school to be a PT. And my nutrition teacher constantly bashes supplements. He says eating the right foods, with balance and variety will get you much much better results and much healthier.
This post was edited by VinnyVega 21 months ago
I have it in my Amazon wishlist. He also has a four-hour chef book coming out this month. Anything of note from the book to share?
Iced own/ take old showers. Eliminate dairy, bread, sugar.
We started it regulate my wife's blood sugar. She's down 25 I'm down 35.
Love the cheat days(usually a Saturday).
Athletic greens are his recommendation. I have a PDF of his first book if u want it I can drop box it to u.
Muscle Milk is the worst tasting garbage in this world, (g)
Believe half of what you see, and none of what you hear.
If people could eliminate the bulk of sugar, white carbs and empty drink calories, they would lose weight without following a "program."
I think Renegade Diet very similar to 4HB sans the fasting. I loosen up on the weekends but still stay away from the really bad crap like fast food and anything fried.
That is so weird to hear people say that after all of the terrible sports drinks I tried to down when I was younger. I really like Strawberries and Cream and Chocolate is good too. But you are not alone if you read the Amazon reviews.
?I don't fast. Unless that's in a release I haven't gotten yet. I have the cookbook ordered. Waiting for it to drop in Nov! Actually I have the 4HB on google drive, inbox me Ur gmail ill share it with u u can download if u want.
The compound exercises can kill two birds with one stone with cardio. Deadlifts, squats, etc. get your heart rate up while the single joint curls and what-not won't.
I agree if you eat right supplements are necessarily required, but I have gaps in my diet. I am also old and creaky and need any advantage I can get.
Ive tried them before I go on some of my hikes, and they remind of the taste i had in my mouth when i had to clean the chalkboard erasers in school growing up, lol.
Agree with all of that. Eat what you can kill and grow. Stay away from boxed food.
I found some sugarfree gum I loved and satisfied my sweet tooth for the most part, but the sugar alcohols, um, let's just say didn't agree with my stomach.
I prefer oh yeahs.
Vanilla oh yeah in my coffees in the am are my current habit.
3 days of cardio (45 mins) varied intensity
3 days of full body lifting 6-10 reps of 7-10 lifts
1 rest day - cheat day
"Muscle is built in the gym and Abs are made in the kitchen."
"The (All In) Family"
False - fat in general goes away (cannot target specific areas) with a caloric deficit. Pic a time frame to cut out 3500-4000kcal from your maintainance weight (roughly 15kcal/lb if you workout/train 4-5x per week), you should lose a lb of fat every time you hit this number. This can be done completely through managing diet. However, i suggest 3-4 300-400kcal cardio sessions and divi the rest up (~2500kcal) through diet.
I would love to see some good meal ideas from some of you guys. I know a little about what not to eat.. But I always just end up eating the same meals everyday then go back to my regular bad diet when I get tired of it. Im not big on elaborate recipes or anything because I really lack the experience, lol.
I normally stick to the beach body food pyramid... But like I said, im only creative enough to make 1 or 2 meals out of it.
Get a few cook books.
I just ordered "Well Fed" which is a Paleo cookbook with a lot of creative ideas.
I agree if it gets bland and boring, you can slip away quick.
I don't sweat the small stuff, i.e., seasonings, sauce, marinade, etc. Do some research on those items and pick four of five really good ones.
Shane - taking BCAA's w/ musclemilk is an absolute waste, there are plenty of BCAAs in the milk as it is a complete protein source. You are basically wasting your money by doing so.
However, take your BCAAs alone right after you workout, followed by your MM 30-45m later. This will take advantage of the high GH levels in your body from the compound moves you've done in your WOs. GH is an excellent fat burning hormone. By taking MM right away, the sugar and protein kills your GH levels by spiking insulin levels, which while it is a highly anabolic hormone, it does not promote fat loss. This ideology is strongly promoted by Kai Greene's (runner up Mr O) trainer for all of his clients. I used it while prepping for my contest and felt it helped abit, although empty stomach cardio was the real winner IMO for fat loss.
This post was edited by agourlay 21 months ago
I will listen to the bodybuilder I think (g). I didn't think MM had BCAA's...although I am going by memory on that. I will try and get the BCAA's in me immediately after the workout. I usually do wait 30 minutes at least anyway for the MM.
Thank you so much. The Renegade Diet plan advocates training during your fasting or late afternoon several hours after a light lunch. I have much more energy when I do it this way as well. Some questions if you don't mind:
1) Would you advocate a different recovery drink over MM?
2) Any reason why I should mix powder in water over milk outside of the digestion issues (which don't tend to bother me)?
3) I still have a weight loss goal that overrides muscle building but would be nice to do it concurrently. I stay away from most carbs with the exception of some greens with the exception of workout days. Anything you could suggest to balance those two goals would be great.
Shane are you doing the Stronglifts program? It sounds very similar.
It is similar from what I understand, but I don't know a lot of specifics of stronglifts. I just did my research and wanted something to maximize time. I don't have time for five day a week split exercises. I am not trying to be Mr. Olympia. Everything I have researched pointed me to full body 3X a week. It was best to burn fat, build muscle and hit as many body parts as possible with the least amount of time in the gym. I was looking for efficiency and that seemed to be best fit.
When I played football in high school, the holy trinity was BP, DL and Squats. I had not done a deadlift since 1991 until last month. It is incredibly exhausting. It hits everything.
1) By recovery drink I'm assuming you mean protein Shane? If so do you like cinnamon toast crunch? A close personal friend has his own company here in Bham and I could hook you up on some free shipping for one of the best tasting, zero cholesterol, lean protein shakes you'll ever have. It's called ZLine cinnamon swirl.
2) Milk (even 8 oz) usually doubles, or close to doubles, the calories of your shake. I find milk to feel too sweet with a protein shake. Along with that if weight lose is your goal getting protein into your system is going to allow recovery to begin with a lean shake. The more calories you add, the more calories you have to burn later. And dairy products have processed sugars that are the evil empire to the new ways of living. I have have changed to silk and almond milk as they are Paleo friendly.
3) keep your intake of lean proteins high. I bake whole chickens and turkeys, strip them down, and eat off of them through the week. I just make different veggies or add any sort of seasoning around the meat itself. But lean protein is going to help build lean mass and lean mass will burn calories when at rest. A full body exercise and walking days between lifts sounds like a very efficient plan. As crazy as it sounds walking can be a workout in itself. Once your cardio gets good holla at me and I have a good weighted vest ill tell you about. You may or may not want to progress to running but if you'd rather not walking in a weighted vest would be cardio/strength building like your workouts. Those type workouts increas metabolic conditioning and greatly improve your metabolism. Metabolism is the secret key. Keep your internal engine going and your body is always burning calories. You sound like you're on the right track.
You'll never achieve great things until you believe that's what's supposed to happen
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