The Official Gym & Fitness Thread

CHURD!!!!!!!!!!!!!!!!!!!!!!!!

 

one of my good friends from college is stationed there.. he said he likes it

 

on another note...after monday I will be in Alaska for work all summer and wont be able to hit the gym until late September... all those gains will be going bye bye

so ill be living at the gym through your guys swelfies

 

Sure if you are stationed there, dont know about that whole living there scene. Norfolk/yorktown/VA Beach/Pocosin aint my go to destination for Va.....

 

I was stationed at Langley for about a year. Hampton FTL... haha
Chesapeak was nice and VA beach wasnt too bad. I went to a lot of decent shows at the Norva.

 

Wait what are we talking about

I do a lot of cardio and have maid teh gain

 

cardio + strength training

 

Just hit chest and back today - 4 sets of 8 .... Tomorrow will be a great sore day... Back to bulking!!

 

Yeah git big fatty!

 

nom nom nom

 

lower your total BF

either A) lift more/faster, B) add some more HIIT cardio, C) eat less sugar/simple carbs, or D) all of the above

 

She's brown skinned to begin with...as I found out from other pics lol

 

It doesn't work like that. You can't spot-lose fat. Think of it as a blanket. When you're fat, it's thick and the more weight you lose, the blanket gets thinner and thinner, until it's just saranwrapping you're muscles and you look like a beast

Ahhh

 

You get to test again? That's great dude!

 

Yeah... Still lose all my mass though..being on the boat required alto more speed and balance. I lose 15-20lbs every summer

 

There are but many of them are body weight exercises and maintenance exercises... You burn more calories with effective HIIT, LISS, and Lifting exercises

Congrats... I had a wake up call like that about 4 years ago.... I promised myself never again

This... sucks man ... Ill gain some for you bro!

 

don't skip leg day. After a good extension workout, leaving the machine is the hardest thing youll do

 

Oh nice. That's pretty sweet.

 

(Advanced apology for the long post)

Alright, bromosexuals, I had a revelation last night. I was reading a CDC article last night that said that the average person should get around 1500-2300 mg of sodium per day and our body must have at least 180-500 mg to stay functioning correctly. Of course, the levels for athletes and bodybuilders is going to be higher because we sweat more, leading to a need for more sodium. Also, it said that 90% of all American's eat WAY over their daily limit and only 3% of American's exercise, which is why heart disease is the #1 killer of American's.

So, I went to my food log and began counting. First, here is my cutting food log:

1. 6 egg whites, apple, fiber bar

2. tuna sandwich on 2 slices of whole wheat bread w/ 1 tbsp mayo, 1 serving baked lays, salad (spring mix, broccoli, cucumbers, carrots, green olives, and 2 tbsp Italian dressing)

3. whole wheat pasta, generic brand pasta meat sauce, 97/3 ground turkey w/ 1 slice of whole wheat bread

4. grilled plain chicken tossed on 0 calorie buffalo sauce, 1 Coke, 1 can of potatoes, 1 cheese stick

5. post-workout shake (2 scoops ON whey and 1 tbsp. peanut butter)

6. bedtime shake (1 scoop ON whey and a tbsp. creatine)



That's 2323 calories, 203 g protein, 262 g carbs, 56 g fat, and 4603 mg sodium!!!!!!!

That is sooooo far over the recommended daily value that I convinced myself I was going to drop dead of a heart attack at any second and began amending my food log ASAP



Here's my new one:

1. 6 egg whites, apple, fiber bar

2. low sodium tuna sandwich on 2 slices of Ezekiel bread w/ 1 tbsp mayo, 1 serving baked lays, salad (spring mix, broccoli, cucumbers, carrots, and 2 tbsp balsamic vinegar)

3. whole wheat pasta, 97/3 ground turkey w/ 1 slice of Ezekiel bread

4. grilled plain chicken, 1 Coke, 1 whole red potato, 1 low sodium cheese stick

5. post-workout shake (2 scoops ON whey and 1 tbsp. peanut butter)

6. Greek yogurt


In total, I swapped:

regular tuna for low sodium tuna
whole wheat bread for Ezekiel bread
completely removed green olives
Italian dressing for balsamic vinegar
completely removed pasta sauce
canned potatoes for a real potato
completely removed buffalo sauce
cheese stick for low sodium cheese stick
bedtime shake for a Greek yogurt

This brought my macros to 2219 calories, 205 g protein, 263 g carbs, 44 g fat, and 1902 mg sodium

So, after sacrificing a 104 loss in calories (which will be made up somewhere), a 2 g loss in protein, no change in carbs, and a reduction of 13 g fat, I also reduced my daily sodium intake from 4603 to 1902, a 2700 mg change!

Lastly, I am completely aware that altering sodium intake alone will have no change in speed of fat-loss, although it will help in shedding some water weight. I'm doing it for heart health more than anything.

Thoughts?