The Official Gym & Fitness Thread

deload push day complete. 2 exercise in n out in 1 hour. follow by 2 chipotle bowls lol so full right now and still got like 800 cal to hit before bed time.

 

Did some incline dumbbell bench today. Got a new workout buddy comin in with me sometimes now. I was doing a drop set 80-50 and he told me I couldn't do 90s...so I did 6 reps with 90s on incline dumbbell for the first time ever. Ready for the 100s....

 

I just did the ideal body measurements calculator on musclendstrength.com. Not sure how accurate it is but it says my ideal body weight is 170. On another website I thought I remembered it telling me 150-155. Says my upper arm size should be 18". Where mine is 13""(don't laugh). Anyone know if this is accurate?

 

don't push it if your body is telling you to rest, could be fighting off something.

 

18 inch arms are huge, mine are at 18.5 and im double your weight.

 

could be the weather too, body needs more calories when it's cold, you might be at too big of a deficit.

 

I'd love 18" arms. Mine are around 15.5 (Flexed, of course). 3 more inches would be insane.

 

Don't worry too much about those things. Pick what you want and work for it. Its hard for someone else to tell you what YOUR ideal body weight is. Im 5'11" @155. My "ideal" weight would be closer to 165-170

 

Wanna Tacoma, if you are only able to eat three times a day, just increase meal size. No need to hassle with small snacks throughout the day if a burden. You're not going to go catabolic by going 5 hours between breakfast and lunch if you eat a big meal with good amount of protein and fat. Same for between lunch and dinner. If you're really worried about it, mix up a scoop of amino acids and chug away.
No need to do chemistry experiments with your eggs either. You want 6 eggs, eat six damn eggs. No need to do the white crap unless you're a chick and have a twitter account covered in pictures of cooked meals. Also, eat some real meat. Chicken/ chicken salad is weak. Sure your body can eventually convert protein to fuel, but refer back to the egg statement. Get some red meat in there, some pork, fish, etc...

Meal plan:
Breakfast - Meat, veggies.
Lunch - Meat, maybe some veggies
Dinner - Meat veggies

Pre-workout: Coffee or your choice of kidney killer
Post workout: protein and carbs. How much? Until you're full. Then do it again in about an hour or so later.
If you're a night or evening workout person, eat whatever you want before bed. Hell, I had 2 waffles covered in honey with a 1/2lb burger patty stuffed between two nights ago after I worked out.

 

I have a hard time pushing water when it's cold. I always run into issues during the winter with it. Keeping count of number of bottles drank helps.

 

Yea, I hate trying to play catch up on water before bed. If I'm only getting 6 hours it's fine, but when pushing for 8+, I never make it through that last stage 2 or so without my body telling me to go piss

 

My 13" arms was just holding out my arm and mearsuring. I didn't flex or anything, maybe I should measure again flexed.

 

Same here. Especially when I work outside 10-12 hours a day. Last thing I wanna do while freezing is drink ice cold water, lol. In the summer I'll drink about 6-7 of my 32oz thermos, but its more like a necessity since the desert heat on the flightline can reach 130+ degrees.

 

So I finally put two and two together and figured out why I have been so fat, lazy, and weak lately at the gym. Been eating out like a fiend. Haven had time to go to the grocery store and have been working crazy hours at work as has the ol'lady. Gonna change that up next week, time to get back on track.

ON a side note though, I have been noticing improvement since I have changed up my routine, so that's a positive. doing 205 on incline bench makes daddy a happy daddy.

 

24 more days of this nonsense.

 

Do you drink cold water?

The only way I can get enough water in is if I drink it room temp. Its easier to down 12oz or so at a time. I have a 32oz nalgene bottle that I will drink 3-4 times a day.
My wife is a champ at drinking water. She will get gallon jugs and just drink one of those a day.

 

This is my rough schedule:

DAILY: Pushups to muscle failure, some form of ab workout, cardio

MONDAY: Chest, triceps, 2 mile run
TUESDAY: Endurance cardio (bike, run, row, etc)
WEDNESDAY: BACK, BICEPS, run
THURSDAY: Sprint/speedwork
FRIDAY: Legs (sort of), running
SATURDAY: Long run, swim etc.

I take protein after the weightlifing days, no supplements besides that and some caffeine.

 

My wife went to walmart today and she sent me a text asking if I wanted her to pick up a container of the body fortress whey protein or the six star whey protein. From what little research I could do real quick is that they both had some creatine in it. I'm not sure if I made the right choice but I told her to wait and don't buy anything. That I was probably going to go with the Optimum Nurtrition whey

 

I have never had better results in strength, power and endurance since starting CrossFit a few years ago. I started by training using the 3 days on 1 day off and following the Crossfit.com main site programming (free). It's great, need very little equipment to complete the vast majority of workouts. I now am a member of a local gym (called a "box') and the coaching is amazing. I would recommend starting with a coach unless you have a lot of experience with weightlifting, especially the olympic lifts. I have recently started a supplemental endurance program to help out with my second life as a climbing guide. It mostly consists of pace running, speed running intervals, rowing intervals and tempo work.

As far as diet, don't over think it. If you're trying to lose weight there are no "hacks" or tricks. You must end up with a caloric deficit at the end of the day. You could conceivably lose weight eating only skittles and drinking beer… not saying this is in any way "healthy" but yes, you can lose weight that way. Eat enough food to keep you feeling strong and not worn down, eat lean meat and veggies. Limit processed, sugary foods (they tend to be addictive and before you know it, you've eaten way more calories than you realize). Try to drink a lot of water. While it's not easy by any means, nutrition does not have to be complicated. There is a lot of "junk science" out there that would have you believe you can lose tons of weight by simply removing gluten, sugar, etc… from your diet, but at the end of the day, it's much more simple than that.

 

walmart brand is okay when you are broke, 6 star is better than body fortress, just gotta double does it since most of the protein is spiked with a lotta amino acid, when it says 25g is more like 15g or 10.