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Old 06-30-2016, 10:38 PM   #211
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Just weighed myself again.

I was gone for 3 weeks doing catering for fire fighters in NorCal (like right next to the border north lol). Was working like 16-18 hour days, lifting a lot of heavy boxes, and eating extremely terribly (lots of snackage).

Before I left I was 155lbs. I weighed myself tonight (after I ate) and weighed in 164.

My guess is I increased in both muscle and body fat. Will see how that changes over the next few weeks at the gym.


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Old 07-05-2016, 11:43 AM   #212
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Just weighed myself again.

I was gone for 3 weeks doing catering for fire fighters in NorCal (like right next to the border north lol). Was working like 16-18 hour days, lifting a lot of heavy boxes, and eating extremely terribly (lots of snackage).

Before I left I was 155lbs. I weighed myself tonight (after I ate) and weighed in 164.

My guess is I increased in both muscle and body fat. Will see how that changes over the next few weeks at the gym.


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Could be some muscle gain, but a lot of it is most likely water weight. If you were eating a lot of snacks you probably took in a lot of sodium. Don't be too discouraged if you lose a bunch of weight this week.
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Old 07-05-2016, 01:47 PM   #213
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Could be some muscle gain, but a lot of it is most likely water weight. If you were eating a lot of snacks you probably took in a lot of sodium. Don't be too discouraged if you lose a bunch of weight this week.
Oh yeah i'm sure i probably lost some of it already. I don't weigh often..... But i have been wanting to gain some weight (preferable muscle weight), so seeing 160 was kind of nice.
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Old 09-16-2016, 08:03 PM   #214
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Well 2 months later I turned that water weight into actual weight. Consistent 160lbs now. I ask just hit a PR of 365lb squat. PRd at 350 last week.
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Old 09-18-2016, 11:18 AM   #215
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I'm currently training for my triathlon and swim meet in November. I have my workout sectioned into four sessions: mornings, noon, evenings, and night. Mind you, I'm in college and I'm taking 15 hours. I can only workout 5 days a week.

*Morning Noon Evening Night*

20 minute foam roller (arms, chest, and legs)... Get your body warm.
10 minute treadmill run with a 2 minute dead man sprint (6.0 run speed then increase to your max and 1.5 incline)
5 minute treadmill run (5.5 run speed and 9 incline)
5 minute treadmill dead man sprint(run your max)

20 minute foam roller (arms, chest, and legs)... Get your body warm.
15 minute treadmill run with a 2 minute dead man sprint (7.0 run speed increase to your max and 1.5 incline)
3 minute treadmill run (6.5 run speed and 9 incline)
2 minute treadmill dead man sprint(run past your max)
water break
1500m row (placed resistance on 6
2x500m row (first set is to set your fastest time, rest for 30 seconds, second set is to beat your fastest time.)
10 minute stair climbers machine (level 10)
water break
Push-up pyramids 25 - 10 - 5 - 1 (normal stance, wide stance, diamond stance; you fall, you start over)
2x60 second military pushups (set your record, then beat it)
2x60 second dips (set your record, then beat it)
2x45 second chin-ups over-grip then
under-grip (set your record, then beat it)
water break

3x60 second with 8 pound ball sit-ups
3x90 second planks
3x60 second leg lifts
3x60 hanging flutter kicks
3x60 second with 10 pound back raises
water break
3x60 second bicep curls with each weight set (25, 20, 15, 10)
3x60 second hammer style bicep curls with each weight set (25, 20, 15, 10)
45 second preacher curls (15 lbs)

20 minute foam roller (arms, chest, and legs)... Get your body warm.
5 minute treadmill run with 1 minute dead man sprint (7.5 run speed then increase to your max and a 3.0 incline)
5 minute stair climbers
water break
20 squat jumps with medicine ball
1 minute battle ropes with burpees every 20 seconds
5x15m lounges with two 15lb kettle bells
water break
2x90 second wall-balls
2x90 second ball slams
water break
3 lap (6 lengths) swim (breast stroke, side stroke, freestyle)

10 minute foam roller (arms, chest, and legs)... Get your body warm
1 minute treadmill run (3.0 run speed with 2.0 incline)
500m row
5 minute stair climber machine
30 second pushup (normal stance, wide stance, diamond stance
20 second chin-ups overgrip then undergrip
30 second sit-ups
30 second bicep curls (10 lbs)
30 second preacher curls (10lbs)
1 lap swim (2 lengths) (breast stroke, side stroke, freestyle)

You need to make more time prepping than exercising. I made this mistake when I was release from the hospital. Stretch... stretch like your life depended on it. I was out 6 months due to kidney problems, then after my release I started this. One week of this plan, I got IT band syndrome. Now I've been out for 3 weeks. I'm slowly getting back into it. This past week, I finally was able to start doing some of this.

A top of this work-out, you'll need proper diet, anti-inflammatory medicine, stretching, and getting at least 8 hours of sleep, you'll see results in no time. Take your time, don't rush into things like I did.

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Old 11-18-2016, 09:02 PM   #216
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Finally hit a 405 deadlift.


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Old 12-19-2016, 04:57 PM   #217
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best advice

1. hire a quality personal trainer (accountability, proper form)
2. get a meal prep service (less likely to cheat, get proper macros)
3. on a scale of 1-10 you need to figure how important it is to you... cuz if it is important... you gotta cut some things out in your life aka opportunity cost

to get swole.... its expensive and time consuming..Ive been at the game for 15 years now... competed 3 times this year, its a fun hobby for me, but like all hobbies (hunting, mountain climbing, bodybuilding) its pricey and time consuming and you have to enjoy it!
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Old 12-22-2016, 09:05 AM   #218
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OK take two. Off medication, actually giving a **** about things again. Paid a friend at work (he only charged me half) who is into body building to make me a nutrition and workout plan. Lots of greens, metric assload of protein, 5-7 meals a day, 2 hours in the gym 0430-0630 Mon/Tues/Thurs/Fri. Already seeing results start and losing fat around my face and starting slightly around midsection. Been at it a little over a month so nothing super drastic yet obviously.

Gotta keep it up. Feel better than I have in literally a decade.

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Old 01-13-2017, 08:08 PM   #219
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Well, after 4 days of 2-3 hours of Muay Thai striking, and general weightlifting, I'm already noticing some improvement. Lost a decent amount of the gut I had gotten, and my chest and biceps seem to have gotten firmer/a little larger.
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Old 01-13-2017, 08:27 PM   #220
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I was making good gains till I got sick as **** last week. Been trying to just maintain and not lose anything for the last 8 or 9 days. Massive massive sinus infection finally I think is better. Back at it Monday morning.
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Old 01-27-2017, 10:33 AM   #221
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Found a pic of me Junior year of High School during wrestling season. I was just under 140lbs. So I'm up 20-25 pounds since that about 5 years later.
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Old 01-27-2017, 10:39 AM   #222
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Aw.... little Soccer... lol. Wish I had that metabolism still. I ballooned up weight wise after starting my strength regimen. Lots stronger but need to cut some fat now... yay... HAVE to because Military. On the plus side I'm up to 12 reps @600lbs on the leg press. I'm sure that's not a ton for "bodybuilders" or whatever but that's a lot for me. Still working to get chest and shoulders and arms to catch up to the lower body. Always been much stronger lower body.
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Old 01-27-2017, 02:22 PM   #223
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Found a pic of me Junior year of High School during wrestling season. I was just under 140lbs. So I'm up 20-25 pounds since that about 5 years later.
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20+ lbs of muscle or fat?
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Old 01-27-2017, 06:22 PM   #224
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20+ lbs of muscle or fat?

Definitely muscle, I've been around 8% body fat forever.


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Old 01-27-2017, 06:24 PM   #225
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Aw.... little Soccer... lol. Wish I had that metabolism still. I ballooned up weight wise after starting my strength regimen. Lots stronger but need to cut some fat now... yay... HAVE to because Military. On the plus side I'm up to 12 reps @600lbs on the leg press. I'm sure that's not a ton for "bodybuilders" or whatever but that's a lot for me. Still working to get chest and shoulders and arms to catch up to the lower body. Always been much stronger lower body.

That's not too bad. My leg press is about 8 plates each side for a few reps, so about 720ish. About 365 squat, finally hit 405 deadlift, and 225 bench. Not "strong" by any means. But getting there.


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Old 01-27-2017, 07:46 PM   #226
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I actually have not tried a max on the leg press yet... we have 100lb plates at the AF gym so 3 on each side for 12x reps, 12x calf raises and then I try to get 6 more presses with my feet close together. Now you got me thinking lol. Deadlift and squats... bad back really limits those... trying to find a belt that keeps me from yanking the muscles and yes, my form is good. Just fat and getting older lol. Maybe will try one of the Rogue belts...

On the plus side, I dunno if anyone remembers I had a ton of left knee issues a few years ago to the point I was thinking of not driving stick anymore. That is obviously sorted lol.
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Old 01-28-2017, 04:48 AM   #227
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I actually have not tried a max on the leg press yet... we have 100lb plates at the AF gym so 3 on each side for 12x reps, 12x calf raises and then I try to get 6 more presses with my feet close together. Now you got me thinking lol. Deadlift and squats... bad back really limits those... trying to find a belt that keeps me from yanking the muscles and yes, my form is good. Just fat and getting older lol. Maybe will try one of the Rogue belts...

On the plus side, I dunno if anyone remembers I had a ton of left knee issues a few years ago to the point I was thinking of not driving stick anymore. That is obviously sorted lol.

Yeah I remember all that. I use a belt for dead lifts, helps a lot because you can squeeze your abdominals even more and not feel like you are pushing your guts out. Also the support for the back is nice.


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Old 01-28-2017, 10:38 AM   #228
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Definitely muscle, I've been around 8% body fat forever.


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mmm alrighty
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Old 01-28-2017, 10:47 AM   #229
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I'm around 170, 19% body fat. Trying to get that to 175-180, 10-13% fat.

My lats are so sore from a workout and boxing that I did yesterday.
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Old 01-28-2017, 12:23 PM   #230
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Yeah I remember all that. I use a belt for dead lifts, helps a lot because you can squeeze your abdominals even more and not feel like you are pushing your guts out. Also the support for the back is nice.


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Any good belt recommendations? Friend of mine says the Rogue $50 leather 4" belt is pretty badass. I don't want any more cheap amazon **** that breaks in like a month but has a million great "honest reviews"...
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Old 01-29-2017, 09:43 AM   #231
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Any good belt recommendations? Friend of mine says the Rogue $50 leather 4" belt is pretty badass. I don't want any more cheap amazon **** that breaks in like a month but has a million great "honest reviews"...

I'm using a Harbinger, I think that's the name. It was a fairly cheap one I got at Sports Authority. There is one, though, that I want to try, it let's you set the length then have a latch to do and undo it, rather than having holes like a regular belt. I forgot the name, I'll check.


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Old 01-29-2017, 09:45 AM   #232
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Inzer Forever belt, that's the name.


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Old 01-30-2017, 01:15 PM   #233
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I lost nearly 45lbs in 2016. I weighed ~245lbs in January 2016 and am around 202lbs now. I did this with eating better and walking 5 or 6 times a week. I'm at a point now where I want to strengthen my muscles to increase my stability etc. I'm old lol, so I have no desire to get swole. I need to get my weight down lower to help with my bad hips. So, I'm continuing walking and eating right and am wondering how I should lift to keep from putting on muscle weight? Is this just as simple as higher reps and lower weights?
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Old 01-31-2017, 10:16 AM   #234
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I lost nearly 45lbs in 2016. I weighed ~245lbs in January 2016 and am around 202lbs now. I did this with eating better and walking 5 or 6 times a week. I'm at a point now where I want to strengthen my muscles to increase my stability etc. I'm old lol, so I have no desire to get swole. I need to get my weight down lower to help with my bad hips. So, I'm continuing walking and eating right and am wondering how I should lift to keep from putting on muscle weight? Is this just as simple as higher reps and lower weights?
It can vary based on the body type. But usually for cutting weight or toning it is best to do higher reps with lower weight. But i wouldn't say too low. Something you can do 15-18 reps of. So you naturally will get stronger from lifting even like this, but that will focus on cutting and toning.
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Old 01-31-2017, 10:32 AM   #235
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It can vary based on the body type. But usually for cutting weight or toning it is best to do higher reps with lower weight. But i wouldn't say too low. Something you can do 15-18 reps of. So you naturally will get stronger from lifting even like this, but that will focus on cutting and toning.
I'm also trying to eat in such a way that it's more of a life change rather than a diet. You know, something that you don't stop doing just because you met your weight goal. Would you say, as long as you are staying the same or dropping weight, that would be a good judge in making sure you aren't bulking up?
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Old 01-31-2017, 01:03 PM   #236
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I'm also trying to eat in such a way that it's more of a life change rather than a diet. You know, something that you don't stop doing just because you met your weight goal. Would you say, as long as you are staying the same or dropping weight, that would be a good judge in making sure you aren't bulking up?

It's usually noticeable if you are bulking. When lifting your body is going to be turning the fat into muscle while also burning some of it off. For example, a friend of mine cut down significant weight. Over 50 pounds, and they haven't changed their workout system much, but are starting to gain a bit of weight more in muscle mass. So it's not really "bulking", but the body is changing how it uses the fuel.


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Old 02-01-2017, 11:15 AM   #237
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It's usually noticeable if you are bulking. When lifting your body is going to be turning the fat into muscle while also burning some of it off. For example, a friend of mine cut down significant weight. Over 50 pounds, and they haven't changed their workout system much, but are starting to gain a bit of weight more in muscle mass. So it's not really "bulking", but the body is changing how it uses the fuel.
That would be awesome if I can get a little extra calorie burn along with my walking lol. I guess I'll go in a little more aggressive than I originally planned and just back off if I end up bulking up any. I've got plenty of fat to burn lol.
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Old 02-01-2017, 12:44 PM   #238
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Tried walking and stairmaster.... unfortunately my fat *** has to run or I won't lose weight. Ugh.
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Old 02-03-2017, 04:03 AM   #239
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That would be awesome if I can get a little extra calorie burn along with my walking lol. I guess I'll go in a little more aggressive than I originally planned and just back off if I end up bulking up any. I've got plenty of fat to burn lol.
Bulking often means eating A LOT. So you should be good.
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Old 02-03-2017, 09:35 AM   #240
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Getting back up to my old treadmill running routine. Work from 7-2-7-2-7-5 where 7 is run, 2 is fast walk and 5 is cooldown. Then on to 25-30 minutes of straight running in a month or two at 6.5 or 7. That 3 days a week and then strength the other 3 days and nothing for one weekend day. I was 245 ish last week, crashed down into the 230s this week. Wanting to safely get back down to what I weighed when I was in my early 20s which was in the 180 range. Not going to be easy but I'm 34, not 54 so here's hoping.
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Old 02-03-2017, 10:42 AM   #241
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Getting back up to my old treadmill running routine. Work from 7-2-7-2-7-5 where 7 is run, 2 is fast walk and 5 is cooldown. Then on to 25-30 minutes of straight running in a month or two at 6.5 or 7. That 3 days a week and then strength the other 3 days and nothing for one weekend day. I was 245 ish last week, crashed down into the 230s this week. Wanting to safely get back down to what I weighed when I was in my early 20s which was in the 180 range. Not going to be easy but I'm 34, not 54 so here's hoping.
The run-walk-run-walk..is supposed to be pretty good from what I've read. I don't run anymore, but surprising walking has been working for me. My goal is 180 as well, but I'll go lower if 180 comes easy. I don't expect it to though lol.
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Old 02-03-2017, 09:04 PM   #242
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I need to run more. Heart rate and BP was borderline last time I got it checked lol. I do want to do the themed races, like the Mud Run or Spartan Race. So definitely need to do more functional training.


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Old 02-04-2017, 02:25 AM   #243
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Trying to "Get Swoll"

Have you tried swimming? Crossfit?
My RHR was 40 & BP 100/60 I'm the record holder @ work.
My fellow nurses call me a ****** *** & the dr's say i'm a miracle lol
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Old 02-04-2017, 08:50 AM   #244
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Trying to "Get Swoll"

Quote:
Originally Posted by Gravydog316 View Post
Have you tried swimming? Crossfit?
My RHR was 40 & BP 100/60 I'm the record holder @ work.
My fellow nurses call me a ****** *** & the dr's say i'm a miracle lol

Not a fan of crossfit exercises much. I swim a little when I have time. I'd like to get back into what I did during high school wrestling. Stadium climbs, tire flips, weighted sprints etc...


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Old 02-04-2017, 11:26 AM   #245
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I once sprayed a bug in my house with Axe body spray to try to kill him. Afterwards he introduced himself as Brett and would not stop talking about crossfit and artisinal orgainc teas...

Swimming is great. Crossfit... its kind of like the "lol v6" of the workout world...
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