The Official Gym & Fitness Thread

I won air band champ of the tri state area back in '89

 

I play a pretty mean air guitar.... ha

 

Sweet..

 

Only time I slam weights is if I'm doing dumbbell shrugs with 100+ lb dumbells. I don't drop them, but they're loud when I put them down because they weigh 100+ lbs! Same with heavy deadlifts. As far as noise, I'm a silent lifter, too. There are some obnoxious mother fuckers out there, though.

I wasn't able to see the .gif until I went to 'More Options...'

I heard you can wear out a skin flute.

 

Yeah, when you're lifting heavy, your bound to rumble the floor a little.. It's just those people that seemingly make a point to just drop the weight from three feet off the ground last rep.
Weird about the gif, don't know why. It even shows in the thumbnail on the TW homepage.

Haha skin flute

 

I'm ok...You're mom is better tho

 

Reworked my diet yesterday to change it up a little bit. Still eating ~2900 calories to cut, but I've been eating the same 6 meals everyday since Jan 1, so I decided to switch it up. Also, I focused a lot more on micro-nutrients on this one. Starts Sunday.

I've come across some .gifs that do that. They'll play fine until you post them

https://www.youtube.com/watch?v=GovvXLDqY-8

 

Nah...I fart out loud for every rep. Gotta get those proton farts out.

 

Trololol

 

Care to share your plan? I'm getting pretty tired of my routine too. I eat about the same amount of calories you do.

 

Sure. This is my new one that's more focused on micronutrients:

Meal 1 (this isn't during one sitting...this is all consumed from 8a when I wake up until about noon)
- 4 oz egg whites
- greek yogurt
- 8 oz pomegranate juice
- 8 oz milk
- 1/2 of an apple, orange, or grapefruit

Meal 2
- tuna/egg salad (1 tbsp mayo, 1 tbsp dill relish, 1 tsp mustard, 1 tsp tobasco, 1 tsp lemon juice, - 1 serv green olives, 1 boiled egg)
- 1/2 cup steamed broccoli w/ 1 serving shredded cheddar cheese
- 8 oz low sodium V8

Meal 3 (1.5 hrs pre-workout)
- 4 oz 93/7 ground turkey*
- 1/2 cup plain spaghetti sauce
- 2 oz whole wheat spaghetti
- 4 tsp parmesian
- 1 oz almonds

Meal 4 (post-workout)
- 2 scoops protein
- 1 kiwi
- 1 cup frozen mixed berries (strawberries, blackberries, blueberries, raspberries)
- 1 cup spinach
- 1/2 avocado
- 1 serving pre-shelled edamame (not in my shake...I eat this)

Meal 5
- 6 oz boneless, skinless chicken tenders*
- homemade buffalo sauce (.5 oz hot sauce, 1 oz butter, 1 tbsp vinegar, 1 tsp Worcestershire sauce, 1 tsp cayenne pepper)
- 1 tbsp ranch dressing
- 1 serving brussel sprouts
- 8 oz low sodium V8

Meal 6 (pre-bedtime)
- cheese stick 2 tbsp peanut butter

*My chicken and turkey are cooked with parsley and garlic

Macros:
2899 calories
212 protein
252 carbs
120 fat

Micros:
44 g fiber
132 g sugar
0 trans fats
518mg cholesterol
4308mg sodium
4529gm potassium
254% vitamin a
552% vitamin c
168% calcium
100% iron

I also have my older cutting diet at the same calories and macros, but the micros weren't as good.

I've been on my cut since Jan 1 and have gone from 210 to 198 in 14 weeks, which is right at a pound per week, which was my goal. Started out at around 22-25% bf and am currently at around 15-18%. I'm gonna go until I'm below 10%....to do that, I just delete 50 calories when my weightloss stalls. I think I started the cut out at around 3300 calories.

Pre cut lifts:
bench: 330
squat: 365
dl: ? (somewhere right below 500)

Post cut lifts:
bench: ~320
squat: ~340-350
dl: 500

 

Thanks, man. Congrats on the progress! I may give your plan a try to change things up.

 

Currently in a MAJOR cut. And by that, I mean I am going to be cutting for about a year, hoping to drop 55 pounds. Joining the Army Reserve as a JAG Officer and I need to be around 215 by this time next year. I started my "cut" at 270. 4 weeks in and I am down to 249. Strength has TANKED, but that's not my concern right now. I am excited to see where this cut takes me.

I know that's a lot of weight, but I can get a waiver for my weight relatively easily based on the fact that I will be an attorney (not necessarily a physically demanding job), so long as I am not 10% over the standard and can pass the psychical fitness requirements (40 push-ups in 2 minutes, 45 sit ups in 2 minutes, 2 mile run in 17:00). I feel like I could achieve those standards now, but going to keep working at them.

Haven't been lifting for the last 4 weeks either, because I have a herniated/bulging disk in my lower back, which I want to resolve without surgery (which could possibly disqualify me from military service). Been doing physical therapy and a heavy regimen of NSAIDS. I feel like I can be back in the gym in the next few weeks.

 

How did you hurt you back? I hurt mine doing squats about 2 weeks ago. Took a week off from the gym. The pain was pretty bad the first few days. Lots of ice and ibuprofen and this week I feel better and been taking it easy at the gym.

 

There wasn't any specific instance or event that caused mine. Just something that happens over time. But I woke up one morning after a rugby game and couldn't even stand up straight. So after 4 weeks of it not getting better, and, stupidly, continuing to lift figuring it would just fix itself, I went to an ortho.

 

Did you graduate yet? I've got finals in a few weeks Trademark law, Civ Pro 2, and Agency Relationship...does "civilian world" law translate to the military or are you going to have to learn all new stuff? Have you taken the bar yet?

Sorry for all the questions lol...it's rare to find other law school folks on TW.

 

I guess I just aggravated it in my game and that's what caused the flare up. Lower back pain is one thing I would not fuck around with. I think you were smart by taking the time off. While I was continuing to lift, I was till squatting and dead lifting, albeit light weight, pushing through the pain, but the next day the pain would be ridiculous. I guess what I am trying to say is that if it hurts, don't push it. Even taking it easy can continue to do damage, or prevent it from healing.

 

Yep same here. It was painful to stand, bend, sit etc. I didn't go to work the next day. Pretty sure I felt a pop at the bottom of the squat. No pain in my legs or anything though. I planned on going to the doctor too if the pain didn't go away but I'm slowly getting better.