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***Fitness/Exercise Thread for Members

  • Shane_BOL Staff said...

    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.

    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.

    signature image

    You'll never achieve great things until you believe that's what's supposed to happen

    ThaRizz0 ●

  • A good book I recommend is Bodyfat Breakthru. Can't remember the authors name but the book has about 10 or 11 questionaires to fill out that target your specific metabolism. Everybody is different and metabolisms are different, so 1 particular diet may not work for all people due to the fact that some people can metabolize proteins, carbs, fats different than others. I started back in the gym in May because I had actually lost about 30 lbs of muscle when I stopped lifting about 10 years ago. When I stopped lifting I was 6'2 190 with about 3% bodyfat. When I started back in may I was 158 lbs, lol. I looked similar to a beanpole. Now back up to 170 trying to get back around 180. Feel much better too.

    Spike80df

  • I stay away from carbs as much as possible. I have a 40 minute upper body workout I do once or twice a week. Bench, back, curls. Nothing fancy but shirt is soaking weight when I finish. Lately I've started doing 10-20 pushups in the morning and the same in the evening. Can do those around the house. Can definitely tell the difference. I'd do more often during the day buy have left rotator cuff issue that I have to watch. Started in March at over 260. Weigh between 206 and 208 today. Best shape of my life at 52 years old. As a side note haven't read all the post but new line of thinking is long distance running is horrible for us. 20-30 second sprints for 15-20 minutes is considered ideal cardio. Recommend the book "Wheat Belly" and "The Smarter Science of Slim".

    signature image

    Onelite ●

  • Starting about 3 years ago I've lost over 100 lbs just straight up changing my diet and lifestyle. I've never had any kind of trainer or weightlifting coach, just kind of figuring it out on my own. I've really been trying to build more upper body strength, but I've been in a rut the past few months. I lift 3-5 times each week, varying splits. Post workout I've been making a homemade shake of just egg whites and skim milk, and then breakfast. I would appreciate any tips on a strength program..

    14-42

    philly_2_bama ●

  • Any good plans for husband & wife? That we could do together?

    New Member of The 247 Crew!

    1tide ●

  • The best thing that has happened to me is working out at the gym D1. They are sports training facility that trains kids through adults and also college and pro athletes. What has helped me the most is the workout is never the same. My body is never able to get used to what we do. Just as an example of things we do are sprints with sleds, ladder drills for foot work, flip tire, speed and agility drills and wight lifting.

    signature image signature image signature image

    Roll Tide!

    Cunni035

  • Shane_BOL Staff said...

    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.

    Bingo! "Eat what you can kill and grow." NEVER overeat. I'm 57 and weigh 4 pounds less than when I started working out in 1976 as a junior in college. I workout every other day - full body weights, rest, 30 minutes of cardio then repeat. Vary the lifts and forms of cardio. It's all about the discipline of just doing it. Don't care for supplements.

    rtr

    TinyLund

  • ^^^THIS. I never knew how bad packaged/frozen meals were for you until I started working out haha

    I lift 3 times a week and maintain a healthy diet of just basically salad, grilled chicken, steak, and water...and of course protein shakes haha I'm actually doing the Warrior Dash tomorrow which is gonna be pretty awesome!

    As far as supplements I just take a One-A-Day vitamin and a fish oil pill every day.

    This post was edited by Tman4bama on 10/5/2012 at 7:05 AM

    signature image signature image signature image

    Tman4bama


  • Nm

    This post was edited by 816am36974 on 10/5/2012 at 8:23 AM

    816am36974

  • Shane_BOL Staff said...

    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.

    True, but not past a certain point. Continued fat loss requires customized nutrition.

    Devon97

  • I followed barkley's lead and have started weight watchers. I've lost a good bit of my excess fat pretty quick. Now come the hard to lose pounds.

    The diet is pretty easy to follow. They have an app that is helpful.

    Also funny as it may be but Charles has some tips on the site and they are helpful.

    I had to lose weight. Running with all the extra weight was awful. Like I had a bag of bricks tied around my waist.

    scottchap

  • philly_2_bama said...

    Starting about 3 years ago I've lost over 100 lbs just straight up changing my diet and lifestyle. I've never had any kind of trainer or weightlifting coach, just kind of figuring it out on my own. I've really been trying to build more upper body strength, but I've been in a rut the past few months. I lift 3-5 times each week, varying splits. Post workout I've been making a homemade shake of just egg whites and skim milk, and then breakfast. I would appreciate any tips on a strength program..

    Something you may want to try is do negatives. You need a spotter but bring the weight down as slowly as possible. Always try to change your routine workout. Mix it up between barbells, dumbells, machines, etc... Pushups pullups dips, just try different things. Heavier weights fewer reps. Try workin different muscle groups together. Instead of workin complimentary muscles like chest and tris for instance, do chest and biceps, back and shoulders, etc... Or vice versa if you aren't working comp muscles together at this time. Maybe do about a month of one muscle group a day instead of two. Take longer rests between sets and then superset some exercises. Anything to shock your muscles and prevent them from gettin in a routine.

    Spike80df

  • Shane_BOL Staff said...

    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.

    if muscle milk is the only one u like stick to it. its all about being consistant. as long as u can afford the few extra calories muscle milk has i would stay with it... also if u want to start feeling good take u a vitapak everymorning.

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    dhallmark

  • HGH is the only thing you need

    signature image

    bamabullyz

  • This post is for members of BamaOnLine only. Join now! 7-Day Free Trial
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    jdisom

  • Shane_BOL Staff said...

    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.

    I am 63, so I am more into maintaining than building. I can keep good tone by going to the gym at least 4 times a week, at least 2 or 3 being weight training, and try to do some cardio every day. For any other guys with a few years on them (g), I recommend a book called "younger next year".

    I drink Muscle Milk mixed in soy milk after my workouts.

    If I start to put on a few pounds, I really watch the bad carbs. My motto for a long time has been if it is white (flour and sugar especially) stay away from it. I love bread, but I try to stay away from it, even whole grain. Occasionally, I will break down and have sourdough, which does not seem as bas as some of the other bread.

    I have been working out now for about 8 or 9 years, and I am at the point I feel "guilty" if I miss a few days in a row (golf, vacation, etc sometimes get in the way of a workout).

    Crimson71 ●

  • This post is for members of BamaOnLine only. Join now! 7-Day Free Trial
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    Losing doesn't make me want to quit. It makes me want to fight that much harder-Coach Paul "Bear" Bryant

    Gordlite

  • 5 days a week my 30 min workout

    Warm Up
    Cardio – 5mins (Slow-Max)

    Strength and Core
    Leg Press – 5mins (3 sets 8-12 reps)
    Lat Pull Downs – 5mins (3 sets 8-12 reps)
    Chest Press – 5mins (3 sets 8-12 reps)

    Cool Down
    Cardio– 10 mins (Max-Slow)

    signature image signature image signature image

    MrTider017

  • ThaRizz0 said...

    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.

    I agree on the "silk". I use silk soy milk (unsweetened) which only adds 4 carbs per 8 oz and provides some good protein as well.

    Crimson71 ●

  • Shane_BOL Staff said...

    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.

    I try to do a couple compound work outs a week that involve the major muscle groups. You can get a really nice cardio and strength work out in a relatively short amount of time.

    Cheat days are valuable as long as you don’t go overboard. I am pretty strict during the weekdays and let up a bit on the weekend. But I still try to make better choices.

    signature image

    PacificNWTider

  • Onelite said...

    I stay away from carbs as much as possible. I have a 40 minute upper body workout I do once or twice a week. Bench, back, curls. Nothing fancy but shirt is soaking weight when I finish. Lately I've started doing 10-20 pushups in the morning and the same in the evening. Can do those around the house. Can definitely tell the difference. I'd do more often during the day buy have left rotator cuff issue that I have to watch. Started in March at over 260. Weigh between 206 and 208 today. Best shape of my life at 52 years old. As a side note haven't read all the post but new line of thinking is long distance running is horrible for us. 20-30 second sprints for 15-20 minutes is considered ideal cardio. Recommend the book "Wheat Belly" and "The Smarter Science of Slim".

    Wow. I'm impressed, especially because you are around my age. I have been overweight most of my adult life. Four months ago I decided to change it. I started a diet program where I eat healthy and manage calories, and I exercise. A coworker rides bikes with me. I hadn't been on a bike in 25 years. But I can easily do 16+ miles now. I have lost 25 pounds.

    I am looking for a new exercise regimen since biking will soon be limited to weekends because of the time change. I have been going in the evenings after work.

    Great info. Thanks everyone for sharing.

    BamaJan

  • Just in case y'all needed another reason to cut sugar

    Is Alzheimer's Type 3 Diabetes? - NYTimes.com

    Evidence suggests that Alzheimer's might be another form of diabetes, and links both to the overconsumption of junk food.

    opinionator.blogs.nytimes.com

    816am36974

  • Spike80df said...

    Something you may want to try is do negatives. You need a spotter but bring the weight down as slowly as possible. Always try to change your routine workout. Mix it up between barbells, dumbells, machines, etc... Pushups pullups dips, just try different things. Heavier weights fewer reps. Try workin different muscle groups together. Instead of workin complimentary muscles like chest and tris for instance, do chest and biceps, back and shoulders, etc... Or vice versa if you aren't working comp muscles together at this time. Maybe do about a month of one muscle group a day instead of two. Take longer rests between sets and then superset some exercises. Anything to shock your muscles and prevent them from gettin in a routine.

    I'm a big fan of negatives. I often save them for my last few reps in any set when I'm all pooped out.

    ianmccants

  • philly_2_bama said...

    Starting about 3 years ago I've lost over 100 lbs just straight up changing my diet and lifestyle. I've never had any kind of trainer or weightlifting coach, just kind of figuring it out on my own. I've really been trying to build more upper body strength, but I've been in a rut the past few months. I lift 3-5 times each week, varying splits. Post workout I've been making a homemade shake of just egg whites and skim milk, and then breakfast. I would appreciate any tips on a strength program..

    Wow. 100 lbs, that's awesome man! Good job. I've lost about 53 lbs and I feel the best I've been in ten years.

    I started out dropping fried food, then fast food, then all bread (big difference). I'm now done to a loose paleo diet M-F.

    I initially did all cardio 3-5 times a week. I would do 45 minutes of spin which was much easier on my joints and still kicked my ass. I finally started to plateau and soon class became easier so off to crossfit I went. I'm now routinely getting dominated by middle aged women. However, it's amazing how good of shape an experienced cross fitter is in. Olympic style weight lifting with rounds of cardio mixed in is a huge challenge for your body.

    Jump rope, kettle bells, rowing machine, burpees, sit ups, push ups, and pull ups all frequent work outs. If you don't do burpees add them to your work out immediately.

    capstonebill

  • agourlay said...

    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 was wondering about those Olympia results. I thought if anyone could beat PH this year, it was going to be Kai. Unfortunately, I think that Kai's window of opportunity if rapidly closing. Will be interesting to see how JC looks next year.

    ianmccants

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