The Official Gym & Fitness Thread

woot!!! inclining 75's 10x now!!!

 

Thanks dude, its next Tuesday in Casper and the 16th in Cheyenne.

 

So, I've been deployed for about 7 months now and I've made it my goal to get back in shape. I was at grad school and put on a few too many pounds eating shitty food and not working out.

I've never been fit, I've always been average. I was in my best shape of my life at OCS (154 lbs and 5'8" @ 23 years old) but since then I've just gained weight (FAT).

So, when I arrived in theater I weighed 185 lbs at 5' 8" (I went from about 170 to 185 at grad school)... today I weigh 158 lbs after about 6 months. I figure I want to get down to about 150 before I head home in May... should be easy enough.

I've had a pretty steady routine for the last 6 months except for a 10 day stretch where I hurt my back.

I rotate through 3 muscle group for 5 days a week and run about 20 minutes 5 days a week, I also walk about 2-3 miles a day just to get around base due to being deployed.
example:
Monday: Chest (3 excercises, 4-5 sets, 12 reps), 20 minute straight run (about 2.5-2.75 miles)
Tuesday: Back and Tri's, (2 excercise each, 4-5 sets, 12 reps) 20 minute interval run (a little over 2 miles)
Wednesday: Shoulders and Bi's, (2 excercise each, 4-5 sets, 12 reps), 20 minute straight run (about 2.5-2.75 miles)
Thursday: Chest, 20 minute interval run
Friday: Back and Tri's, 20 minute straight run
Sat/Sun: rest
Monday: shoulders, Bi's...

You get the picture...

I've also been watching what I eat A LOT too... I normally just eat the healthiest option at the DFAC and maintain portion control (I do "splurge" on vegetables and fruit though)

I've recently switched to lifting first and running last whereas I was doing the opposite before inorder to take advantage of a lower blood sugar level during cardio.

Does anyone think I may be running too much? and that maybe I should sub in a leg day? Just note, I am not training to get mass or size (don't want too) I'm trying to get lean. I've always had a small flabby "beer" -gut and I'd like to reduce that as much as possible. When I lose weight I lose it everywhere else first..stomach last.

Does anyone have an idea to lose fat faster (beside anorexia/Bulimia )

 

Yeah you're also fucking ripped... I don't want to be bulky and I'd never be able to maintain it due to my career/workload.

probably more like a little over 5'7" (I had to cheat a little to pass the last PRT weight in) but yeah I want to get down to between 150-155. Once I get down to the weight then I'll probably try to add on about 10 lbs of muscle.

I'm built short and squat so at 190 i'd be fucking FAT plus I'd fail every PRT weigh in... max for my height is between 176 and 181 lbs

Ultimately my goal is to lose this 5 lbs of fat over my damn gut... it about an inch thick

I'm not trying to be big... I'm trying to be lean, I wanna eventually run a marathon

 

I have no idea what my BF is... but if you're 8-9% in those picutures and 10% now... then I must be like 20%. I cannot see my abs...well maybe a two pack at best. Like I said, theres about an 1 inch layer of fat on my stomach.

 

Maybe you're not keeping your heart rate up long enough. Try reducing the frequency of cardio but increasing the length of time. That's what people I know who have gotten over that "hump" have had to do.

I'm the same way and about the same size as you (5'7" and ~150lbs size 31-32 waist) I have never had a six pack no matter how much cardio I do. I typically do 30-35 minutes of cardio at least 3 days a week. I alternate between running on the treadmill and the bike.

You could probably run a marathon currently. It's honestly more how you pace yourself and more mental for that last half of it anyways. My buddy has run a marathon and run many half marathons. If you saw him you wouldn't think he's a runner. He's about 5'9" and 190-200 lbs with a beer gut.

 

So...your wife makes your abs?

 

is it normal that pretty much everything except my chest abs and arms gets sore? those are the only 3 places where i dont feel it the next day or two

 

Dutch stranger....same as the dutch rubber but one sits on their hand and makes it fall asleep before the deed is done.

No Sean, double date won't be happening anytime soon.

 

Mean's you're not working it hard enough. I've been in your position before, I just work out harder.

 

Does anyone have an idea to lose fat faster (beside anorexia/Bulimia )[/QUOTE]


Strict diet, high intensity high rep lifting, and run run run