BOL Round Table

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.

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.

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?

Muscle Milk is the worst tasting garbage in this world, (g)

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.

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.

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.

great thread...

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."

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.

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.

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.

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.