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Other Discussions => Off Topic => Topic started by: triboy16f on May 29, 2017, 11:46:37 AM

Title: Health and Fitness thread
Post by: triboy16f on May 29, 2017, 11:46:37 AM
Interested to hear... Trying to get back into shape again. Also anybody use supplements? Any recommendations/brand for building muscle

After reading about the wonders of the versaclimber.  Found a used one for sale over the weekend... i couldnt last more than 5 min on it  =T
Title: Re: Fitness and trainning : what is your routine?
Post by: moiso on May 29, 2017, 12:10:53 PM
So I guess triboy isn't a triathlete.  I always wondered.
Title: Re: Fitness and trainning : what is your routine?
Post by: triboy16f on May 29, 2017, 12:12:01 PM
So I guess triboy isn't a triathlete.  I always wondered.

 ;D

When I was younger

Title: Re: Fitness and trainning : what is your routine?
Post by: jambr380 on May 29, 2017, 12:17:51 PM
Good  idea for a thread -

The last few years I took up long distance running and run between 9.5-13 miles 2-3 times per week throughout the year. I am fairly successful in half-marathons (top 5%) and marathons (top 15%), but I really just run races on occasion to give myself that extra push. Also, contrary to popular belief, being tall (I am 6'5") is a total detriment to long distance running - hence, better success in half-marathons.

Since age 18, I have worked out at the gym about 3 times per week using moderate-heavy weights (for me), but do more of a full body work out rather than having like 'shoulder day' or 'leg day'. Unfortunately for me, I don't exactly look like I can lift as much as I actually can.

Throughout my whole life, I have played a variety of sports. I have been most successful at basketball, but I currently enjoy flag football, softball, tennis, and bike riding.

The long distance running has really done a number on my explosiveness in sports and the max weight I can lift, but I consider myself to be in the best shape of my life at age 37. Playing sports is the only thing I consider 'fun', as the running/lifting is done to maintain a healthy lifestyle - it is more work than anything else.
Title: Re: Fitness and trainning : what is your routine?
Post by: triboy16f on May 29, 2017, 12:22:43 PM
Good  idea for a thread -

The last few years I took up long distance running and run between 9.5-13 miles 2-3 times per week throughout the year. I am fairly successful in half-marathons (top 5%) and marathons (top 15%), but I really just run races on occasion to give myself that extra push. Also, contrary to popular belief, being tall (I am 6'5") is a total detriment to long distance running - hence, better success in half-marathons.

Since age 18, I have worked out at the gym about 3 times per week using moderate-heavy weights (for me), but do more of a full body work out rather than having like 'shoulder day' or 'leg day'. Unfortunately for me, I don't exactly look like I can lift as much as I actually can.

Throughout my whole life, I have played a variety of sports. I have been most successful at basketball, but I currently enjoy flag football, softball, tennis, and bike riding.

The long distance running has really done a number on my explosiveness in sports and the max weight I can lift, but I consider myself to be in the best shape of my life at age 37. Playing sports is the only thing I consider 'fun', as the running/lifting is done to maintain a healthy lifestyle - it is more work than anything else.

Nice...

Running is great... I just cant do it much anymore.  Knees/ankle screaming the next day
Title: Re: Fitness and trainning : what is your routine?
Post by: D Dub on May 29, 2017, 12:31:42 PM
I'm not a big fan of spending money to excercise, so I try and find ways to let the outdoors be my gym.

I'd reccomend making your own TRX.  All kinds of whole body workouts you can do, and it's essentially just a rope with some handles that you can hang from a tree outside.  YouTube has tons of good TRX workouts you can learn. 

I try and do some cardio, moutain biking or canoe paddling, then do my TRX an-aerobic routine.  Another good workout, find a tall set of stairs and alternate running up them, with two feet jumps up them.   College stadiums are ideal, can work your around and measure your improvement by how many rows you can jump up before puking.  ;D

Not a big fan of supplements.  But I do be sure to always eat some protein within ten minutes of a workout.  Usually keep a bag of walnuts in the car, just in case. 

And water.  Lots of it.  Rule of thumb is 1/2 your body weight in ounces.  So a 200lb dude should have 100 oz water per day, maybe 125 if you drink coffee or beer regularly.

Also it helps to have some sort of competitive goal.  I think that's where the 24hr fitness routine fails.  Too easy to give up if you aren't working towards something bigger.   
Title: Re: Fitness and trainning : what is your routine?
Post by: Csfan1984 on May 29, 2017, 12:32:12 PM
I like p90x I used it like 7 years ago to really get that beach body look they claim. Then I moved to heavier weights at the gym till I tore a tricep. I really haven't got back onto a routine since then. I wonder about today's work out routines and have recently been looking at current routines on youtube. Wonder if anyone on here has tried online monthly subscription and work out at home? Working out at home is more my thing.
Title: Re: Fitness and trainning : what is your routine?
Post by: jambr380 on May 29, 2017, 12:36:00 PM
Good  idea for a thread -

The last few years I took up long distance running and run between 9.5-13 miles 2-3 times per week throughout the year. I am fairly successful in half-marathons (top 5%) and marathons (top 15%), but I really just run races on occasion to give myself that extra push. Also, contrary to popular belief, being tall (I am 6'5") is a total detriment to long distance running - hence, better success in half-marathons.

Since age 18, I have worked out at the gym about 3 times per week using moderate-heavy weights (for me), but do more of a full body work out rather than having like 'shoulder day' or 'leg day'. Unfortunately for me, I don't exactly look like I can lift as much as I actually can.

Throughout my whole life, I have played a variety of sports. I have been most successful at basketball, but I currently enjoy flag football, softball, tennis, and bike riding.

The long distance running has really done a number on my explosiveness in sports and the max weight I can lift, but I consider myself to be in the best shape of my life at age 37. Playing sports is the only thing I consider 'fun', as the running/lifting is done to maintain a healthy lifestyle - it is more work than anything else.

Nice...

Running is great... I just cant do it much anymore.  Knees/ankle screaming the next day

I can't say much about ankle injuries (I have had a number of sprains throughout my life, but nothing debilitating long-term), but both of my knees have actually gotten much stronger. I used to do a lot of 2-3 mile runs, but when I increased the distance, my knees - especially my left knee - felt like they were about to explode. I managed to get myself through my first half-marathon, took about 6 weeks off, and then started up again and the pain was basically gone.

Obviously everybody's body reacts differently, but I am a tall guy with the typical tall-guy ailments and, honestly, many of those ailments have dissipated. My recommendation to anybody would be to not try to 'artificially' add weight. It is great to lift weights and give your body a desired definition, but I think people run into a lot of complications when they add muscle (and fat!) that their body doesn't necessarily want to have.
Title: Re: Fitness and trainning : what is your routine?
Post by: D Dub on May 29, 2017, 12:38:28 PM
I like p90x I used it like 7 years ago to really get that beach body look they claim. Then I moved to heavier weights at the gym till I tore a tricep. I really haven't got back onto a routine since then. I wonder about today's work out routines and have recently been looking at current routines on youtube. Wonder if anyone on here has tried online monthly subscription and work out at home? Working out at home is more my thing.

Yoga with Adriene is a free YouTube channel that is a great at-home workout.   

Also check out a TRX.   I spoke above about it, but also easy to do at home, also free, and very low impact.   

Title: Re: Fitness and trainning : what is your routine?
Post by: triboy16f on May 29, 2017, 12:41:38 PM
Anybody else here own or have used a versaclimber. Trying to find some good programs for it. Hopefully I can get into condition with this and try some of your workout recommendations

(http://www.motionfitness.com/v/vspfiles/photos/VCLIMBER-HP-3.jpg)
Title: Re: Fitness and trainning : what is your routine?
Post by: triboy16f on May 29, 2017, 12:43:12 PM
I like p90x I used it like 7 years ago to really get that beach body look they claim. Then I moved to heavier weights at the gym till I tore a tricep. I really haven't got back onto a routine since then. I wonder about today's work out routines and have recently been looking at current routines on youtube. Wonder if anyone on here has tried online monthly subscription and work out at home? Working out at home is more my thing.

Yoga with Adriene is a free YouTube channel that is a great at-home workout.   
   

Yoga is real tough... the pain the next day is.. =T
Title: Re: Fitness and trainning : what is your routine?
Post by: More Banners on May 29, 2017, 12:43:36 PM
I try to eat at least one side salad each week. 
Title: Re: Fitness and trainning : what is your routine?
Post by: D Dub on May 29, 2017, 12:45:55 PM
I like p90x I used it like 7 years ago to really get that beach body look they claim. Then I moved to heavier weights at the gym till I tore a tricep. I really haven't got back onto a routine since then. I wonder about today's work out routines and have recently been looking at current routines on youtube. Wonder if anyone on here has tried online monthly subscription and work out at home? Working out at home is more my thing.

Yoga with Adriene is a free YouTube channel that is a great at-home workout.   
   

Yoga is real tough... the pain the next day is.. =T

Agreed, I'm a life long negative at sit and reach...so I can relate.     

That said, it's easier to do at home...at your own pace. 

Adrienne is pretty mello, and always has new routines with specific focus. 
Title: Re: Fitness and trainning : what is your routine?
Post by: triboy16f on May 29, 2017, 12:47:48 PM
I try to eat at least one side salad each week.

Hehehe
Title: Re: Fitness and trainning : what is your routine?
Post by: Quetzalcoatl on May 29, 2017, 01:13:34 PM
Basketball 2-3x a week and yoga 2-3x a week.  Not a perfect routine but Im mainly doing it because its fun, not really the health benefits
Title: Re: Fitness and trainning : what is your routine?
Post by: Big333223 on May 29, 2017, 01:19:51 PM
Yoga with Adriene is a free YouTube channel that is a great at-home workout.   
My wife does a lot of Yoga With Adriene and when our schedules match up I like to do them with her. There is a great variety on that channel and she's just a nice presence.

For myself, I run a few times a week, play basketball once in a while, drink too much and just had some ice cream for lunch. So if you can picture that...
Title: Re: Fitness and trainning : what is your routine?
Post by: triboy16f on May 29, 2017, 01:31:06 PM
Yoga with Adriene is a free YouTube channel that is a great at-home workout.   
My wife does a lot of Yoga With Adriene and when our schedules match up I like to do them with her. There is a great variety on that channel and she's just a nice presence.

For myself, I run a few times a week, play basketball once in a while, drink too much and just had some ice cream for lunch. So if you can picture that...

Yes I can... running to the store to grab some beers... 8)

Ice cream for lunch...  Sounds tasty

(http://tastetoronto.ca/wp-content/uploads/2016/04/Cinnamon-Sugar-Chimney-Doughnut-Cone-Vanilla-Ice-Cream-Chocolate-Ice-Cream-Taster-@sonjassofia.jpg)
Title: Re: Fitness and trainning : what is your routine?
Post by: rocknrollforyoursoul on May 29, 2017, 01:39:39 PM
Early last year my wife started doing various Jillian Michaels workouts, and I soon joined the party. Been doing them for about a year now, and I'm really happy with the improvements in my conditioning, flexibility, and muscle tone.

One of the great things about her workouts is that she has various levels, so you can start at a place that works for you and then work your way up toward more difficult routines.

I used to run 2-4 times a week but have mostly given up running on the recommendation of my chiropractor, as I have back issues and running exacerbates them.

I also used to go to Planet Fitness to lift weights, but I've gotten away from that, primarily because it's much easier to do Jillian workouts at home. :laugh:
Title: Re: Fitness and trainning : what is your routine?
Post by: jambr380 on May 29, 2017, 07:40:44 PM
Early last year my wife started doing various Jillian Michaels workouts, and I soon joined the party. Been doing them for about a year now, and I'm really happy with the improvements in my conditioning, flexibility, and muscle tone.

One of the great things about her workouts is that she has various levels, so you can start at a place that works for you and then work your way up toward more difficult routines.

I used to run 2-4 times a week but have mostly given up running on the recommendation of my chiropractor, as I have back issues and running exacerbates them.

I also used to go to Planet Fitness to lift weights, but I've gotten away from that, primarily because it's much easier to do Jillian workouts at home. :laugh:

I've always wanted to try a Jillian Michaels workout  :laugh:, but you can't beat the $10/mo at Planet Fitness. I also recently joined LA Fitness and other than the basketball court at LA, I enjoy the laid back atmosphere at PF a lot more. It is less of a production and you can basically get everything you need (no free weight bench press) without all of the dudes staring you down because you aren't as huge as they are.

Unfortunately, I really only enjoy playing basketball when the court is empty as the crowd at LA generally dribbles the ball between their legs too much and half-court 3s are their shot of choice.
Title: Re: Fitness and trainning : what is your routine?
Post by: Cman on May 29, 2017, 08:11:04 PM
I consider myself to be in the best shape of my life at age 37.

Keep it up as best you can! 37 was probably the pinnacle of my fitness.

I'm turning 44 pretty soon, and I noticed a pretty big change in my body when I turned 40. Age has been a factor, and also kids. They are exhausting. There's just simply not enough time in the day for regular workouts anymore. Or at least, on any given day there might be, but then "stuff" happens. Like the kid gets sick and the babysitter can't come and the wife is on a work trip, etc etc etc.

So, what do I do:
(1) Try to take the stairs once a day (I work on the 7th floor of an office building).
(2) Try to eat lots of protein and not much bready stuff.
(3) Try to run a couple times a week.
(4) Try to do sit ups and push ups before bed.
(5) Try to be active with my kids (basketball, long walks, taking them to the park/playground, soccer, etc).

I fail at most of that except (5). I probably drink too much beer and coffee and have too many cookies. My aspiration is to run a lot more regularly than i do. It gives me great peace of mind.
Title: Re: Fitness and trainning : what is your routine?
Post by: Phantom255x on May 29, 2017, 08:26:04 PM
Right now, I take summer classes at the college I go to in Boston (and since I live nearby, I commute at least for this summer to save some extra $$$ too).

My classes are from Monday-Thursday, and after work I usually go to the gym and spend about 75-90 minutes there. But obviously some days I'm a lot more busier than others and I have work too, so usually I go 3 days a week.

At the gym, I usually spend about 45 minutes doing cardio exercises, like some time running on a treadmill, some time on an elliptical, some times running around the indoor track they have there too (And I mean RUN, not a casual jog), and running around it 11 times equals a mile, so I try to do 22.

The other 30-45, I do a lot of stuff in the weight room, including lifts, pull ups, crunches, Pec-Deck machine, chest presses. However, there honestly isn't a lot of these kinds of equipment actually, so sometimes I'm not able to do every one of these things since the machines are taken by others, so I'm never really consistent on each of these things unfortunately.

But when I'm at home Fridays-Sunday, I live near a beach which spans about 3-4 miles, so sometimes I run about 3 miles across the beach (AND 3 MILES BACK), and I love doing it in the morning (not too early, but around 8 at the earliest, usually 9) because I also get a view of the Boston skyline and it's a beautiful sight especially around sunrise or just a little after it. Lots of other runners/joggers as well, mostly those who also live near the beach. It's not super crowded either compared to the evening when EVERYONE comes to the beach and it gets real crowded.

I have an elliptical in my apartment too, and weights, so I spend about 20-25 minutes on the elliptical and about 15-20 minutes using weights, depending on how much time I have because I don't plan on "wasting" my free weekend days just exercising and do other stuff too :P

I'll admit though, unlike most people who say they go on strict diets and don't eat junk food for months, I'm not that kind of guy...  :laugh:

I usually try to limit the junk food in my life too, but it's hard at times, especially being a college student. I sometimes "treat" myself to a Dunkin Donuts Iced Coffee, or have a nice lunch or dinner with friends either at college or in my hometown, but it's not like I do it daily. Maybe 2-3 times a week. 

But I've lived a very healthy life, and never missed a day of school in middle and high school due to sickness or anything  ;D

Now the irony, as I type this, I'm having Cookies and Cream Ice Cream..  :laugh: :laugh:
Title: Re: Fitness and trainning : what is your routine?
Post by: SHAQATTACK on May 29, 2017, 09:01:01 PM
two fisted beer
Title: Re: Fitness and trainning : what is your routine?
Post by: jambr380 on May 29, 2017, 09:04:22 PM
I consider myself to be in the best shape of my life at age 37.

Keep it up as best you can! 37 was probably the pinnacle of my fitness.

I'm turning 44 pretty soon, and I noticed a pretty big change in my body when I turned 40. Age has been a factor, and also kids. They are exhausting. There's just simply not enough time in the day for regular workouts anymore. Or at least, on any given day there might be, but then "stuff" happens. Like the kid gets sick and the babysitter can't come and the wife is on a work trip, etc etc etc.

So, what do I do:
(1) Try to take the stairs once a day (I work on the 7th floor of an office building).
(2) Try to eat lots of protein and not much bready stuff.
(3) Try to run a couple times a week.
(4) Try to do sit ups and push ups before bed.
(5) Try to be active with my kids (basketball, long walks, taking them to the park/playground, soccer, etc).

I fail at most of that except (5). I probably drink too much beer and coffee and have too many cookies. My aspiration is to run a lot more regularly than i do. It gives me great peace of mind.

It's great that you are still making a solid effort! Staying active with the kids at least makes it an enjoyable experience. Sounds like you have figured out some realistic goals to live by (it is really difficult to live a healthy lifestyle 24/7) and will find more time to run, if that's what you want to do.

My diet isn't wonderful and I also love beer, but I try to maintain some discipline (no red meat, very limited fried foods, only two brownies a day  ;) ). Honestly, though, the running has just made my metabolism go to the levels of a teenage boy. I realize that will not last forever and, as you mentioned - life sometimes gets in the way - but I'm just riding the wave and trying to stay as active as I feel reasonable.
Title: Re: Fitness and trainning : what is your routine?
Post by: jambr380 on May 29, 2017, 09:10:22 PM
But I've lived a very healthy life, and never missed a day of school in middle and high school due to sickness or anything  ;D

Now the irony, as I type this, I'm having Cookies and Cream Ice Cream..  :laugh: :laugh:

Awesome! I was also part of the middle school/high school perfect attendance club. I even received an reward award (although I did get $20/yr) at my high school graduation.

It sounds like you are a very busy guy, but great that you still make time to run/work out. Starting young and doing it consistently will help you develop solid habits as you start to get older. Just remember, it is a lot more difficult to get back in shape than it is to maintain your current shape.

Enjoy the ice cream and other delicious foods, though - you've earned it.  :D
Title: Re: Fitness and trainning : what is your routine?
Post by: triboy16f on May 29, 2017, 09:16:39 PM
two fisted beer
;D ;D
Title: Re: Fitness and trainning : what is your routine?
Post by: triboy16f on May 29, 2017, 09:18:06 PM
Right now, I take summer classes at the college I go to in Boston (and since I live nearby, I commute at least for this summer to save some extra $$$ too).

My classes are from Monday-Thursday, and after work I usually go to the gym and spend about 75-90 minutes there. But obviously some days I'm a lot more busier than others and I have work too, so usually I go 3 days a week.

At the gym, I usually spend about 45 minutes doing cardio exercises, like some time running on a treadmill, some time on an elliptical, some times running around the indoor track they have there too (And I mean RUN, not a casual jog), and running around it 11 times equals a mile, so I try to do 22.

The other 30-45,
I do a lot of stuff in the weight room, including lifts, pull ups, crunches, Pec-Deck machine, chest presses. However, there honestly isn't a lot of these kinds of equipment actually, so sometimes I'm not able to do every one of these things since the machines are taken by others, so I'm never really consistent on each of these things unfortunately.


I wish i had that much time to workout in a day! Lucky
Title: Re: Fitness and trainning : what is your routine?
Post by: Phantom255x on May 29, 2017, 10:40:31 PM
But I've lived a very healthy life, and never missed a day of school in middle and high school due to sickness or anything  ;D

Now the irony, as I type this, I'm having Cookies and Cream Ice Cream..  :laugh: :laugh:

Awesome! I was also part of the middle school/high school perfect attendance club. I even received a reward at my high school graduation.

It sounds like you are a very busy guy, but great that you still make time to run/work out. Starting young and doing it consistently will help you develop solid habits as you start to get older. Just remember, it is a lot more difficult to get back in shape than it is to maintain your current shape.

Enjoy the ice cream and other delicious foods, though - you've earned it.  :D

Thanks for the advice man! Yeah that's also what I hear from my parents too haha.

And I also got an award for that in both middle school and high school, but middle school I was just given it by my homeroom teacher that year (and there were 3 others in my class who got it). High school I got it in graduation though like you  :D
Title: Re: Fitness and trainning : what is your routine?
Post by: Phantom255x on May 29, 2017, 10:41:53 PM
Right now, I take summer classes at the college I go to in Boston (and since I live nearby, I commute at least for this summer to save some extra $$$ too).

My classes are from Monday-Thursday, and after work I usually go to the gym and spend about 75-90 minutes there. But obviously some days I'm a lot more busier than others and I have work too, so usually I go 3 days a week.

At the gym, I usually spend about 45 minutes doing cardio exercises, like some time running on a treadmill, some time on an elliptical, some times running around the indoor track they have there too (And I mean RUN, not a casual jog), and running around it 11 times equals a mile, so I try to do 22.

The other 30-45,
I do a lot of stuff in the weight room, including lifts, pull ups, crunches, Pec-Deck machine, chest presses. However, there honestly isn't a lot of these kinds of equipment actually, so sometimes I'm not able to do every one of these things since the machines are taken by others, so I'm never really consistent on each of these things unfortunately.


I wish i had that much time to workout in a day! Lucky

Yeah it can be difficult though, but it's a bit easier in the summer because I'm only taking 2 summer classes, and besides work I'm pretty much free all day (no daunting homework or assignments really in my two classes). During the actual school year though yeah it's REAL tough lol.
Title: Re: Fitness and trainning : what is your routine?
Post by: rocknrollforyoursoul on May 29, 2017, 11:12:12 PM
Early last year my wife started doing various Jillian Michaels workouts, and I soon joined the party. Been doing them for about a year now, and I'm really happy with the improvements in my conditioning, flexibility, and muscle tone.

One of the great things about her workouts is that she has various levels, so you can start at a place that works for you and then work your way up toward more difficult routines.

I used to run 2-4 times a week but have mostly given up running on the recommendation of my chiropractor, as I have back issues and running exacerbates them.

I also used to go to Planet Fitness to lift weights, but I've gotten away from that, primarily because it's much easier to do Jillian workouts at home. :laugh:

I've always wanted to try a Jillian Michaels workout  :laugh:, but you can't beat the $10/mo at Planet Fitness. I also recently joined LA Fitness and other than the basketball court at LA, I enjoy the laid back atmosphere at PF a lot more. It is less of a production and you can basically get everything you need (no free weight bench press) without all of the dudes staring you down because you aren't as huge as they are.

Unfortunately, I really only enjoy playing basketball when the court is empty as the crowd at LA generally dribbles the ball between their legs too much and half-court 3s are their shot of choice.

Jillian kicks my butt. It's a great workout.

I've enjoyed PF—the $10/month price and the more relaxed atmosphere. I've never been to LA Fitness, but I'm totally familiar with the crowd you're describing, and I dislike being around those people. ("What do you mean, 'Those people'?" ;D )

I used to play a lot of basketball, but for various reasons no longer do, and I miss it.
Title: Re: Fitness and trainning : what is your routine?
Post by: JSD on May 29, 2017, 11:26:07 PM
Interested to hear... Trying to get back into shape again. Also anybody use supplements? Any recommendations/brand for building muscle

After reading about the wonders of the versaclimber.  Found a used one for sale over the weekend... i couldnt last more than 5 min on it  =T


What are your stats? Height, weight and age?
Title: Re: Fitness and trainning : what is your routine?
Post by: jpotter33 on May 29, 2017, 11:48:50 PM
I've let myself go in the last several years more than I should have, especially with as fit as I actually was in my competitive fighting days, but I've been gradually getting back a bit in the last several months since everything has kind of died down for me a bit.

I've found a lot of success (losing 50+ lbs) in the last six months or so just by general portion control, carb cycling, regular bodybuilding-style workouts, and HIIT (High Intensity Interval Training).

I'd definitely recommend the carb cycling eating program and HIIT, especially if you can't do long forms of cardio. HIIT is essentially short bursts of intense cardio followed by short periods of rest. Essentially, it's like doing a set amount of wind-sprints followed by timed rests. So something like 5 100 yard sprints with 1 minute of rest in between. You can even do it on stationary bikes with resistance, which is what I do.

It's pretty rough starting off, but it's empirically proven to be one of the best workouts to jump-start and increase the metabolism for days.
Title: Re: Fitness and trainning : what is your routine?
Post by: JSD on May 30, 2017, 10:01:14 PM
HIIT is basically basketball. OP, start playing basketball more and run a caloric deficit while eating at least a gram of protein for every pound that you weigh minus 25 grams.

That's the simple response, but that is literally all you have to do.
Title: Re: Fitness and trainning : what is your routine?
Post by: JSD on May 30, 2017, 10:08:24 PM
This is what I do, and I made everything "Youtubeable" for form etc. Having proper form is crucial... This a pretty conventional bodybuilding style weight training. I combine this with basketball and/or running 2 miles. I look and feel great:


(https://pbs.twimg.com/profile_images/852776596524027905/vIvCHa5r.jpg)

Day 1 – Chest
Incline Bench
Incline Cable Fly
Machine (Superset)
Pushups (25 x4)
Dips
AB - Leg Lift/Crunch (20X4)
 
Day 2 – Back
Pull-ups
Seated Rows
Wide Grip Pull down 
Straight Leg Deadlift
Shrugs
AB – Sides 
 
Day 3 – Legs
Leg Press
Squats
Leg Extensions (Superset)
Hamstring Exercise Machine
Calf Raises
 
Day 4 – Shoulders
Seated Military Press
Smith Front Press
Side Lateral Raises (Superset)
Reverse Pec Deck
Rope Face Pull 
AB - Leg Lift/Crunch (20X4)
 
 
Day 5 – Arms
30/60 Bicep Blaster
DB Bicep Curls 
Rope Hammer Curls (Superset)
Rope Pushdowns (Superset)
Overhead Rope
Overhead Lateral Extensions
AB – Obliques (DB Sides)
Title: Re: Fitness and trainning : what is your routine?
Post by: JSD on May 30, 2017, 10:11:21 PM
Diet is far more important than all this other stuff. IF you eat like crap, I don't care how you train.

Anyway, this is passion of mine so I'll hang around this thread to help anyone that wants guidance in this area. Also, feel free to PM me.
Title: Re: Fitness and trainning : what is your routine?
Post by: jambr380 on May 30, 2017, 10:14:17 PM
Anybody else here own or have used a versaclimber. Trying to find some good programs for it. Hopefully I can get into condition with this and try some of your workout recommendations

(http://www.motionfitness.com/v/vspfiles/photos/VCLIMBER-HP-3.jpg)

Are we posting pictures of ourselves now?

JSD certainly proving his intense workout regimen, but you look different than I thought you would triboy  ;D
Title: Re: Fitness and trainning : what is your routine?
Post by: jpotter33 on May 30, 2017, 10:22:49 PM
This is what I do, and I made everything "Youtubeable" for form etc. Having proper form is crucial... This a pretty conventional bodybuilding style weight training. I combine this with basketball and/or running 2 miles. I look and feel great:


(https://pbs.twimg.com/profile_images/852776596524027905/vIvCHa5r.jpg)

Day 1 – Chest
Incline Bench
Incline Cable Fly
Machine (Superset)
Pushups (25 x4)
Dips
AB - Leg Lift/Crunch (20X4)
 
Day 2 – Back
Pull-ups
Seated Rows
Wide Grip Pull down 
Straight Leg Deadlift
Shrugs
AB – Sides 
 
Day 3 – Legs
Leg Press
Squats
Leg Extensions (Superset)
Hamstring Exercise Machine
Calf Raises
 
Day 4 – Shoulders
Seated Military Press
Smith Front Press
Side Lateral Raises (Superset)
Reverse Pec Deck
Rope Face Pull 
AB - Leg Lift/Crunch (20X4)
 
 
Day 5 – Arms
30/60 Bicep Blaster
DB Bicep Curls 
Rope Hammer Curls (Superset)
Rope Pushdowns (Superset)
Overhead Rope
Overhead Lateral Extensions
AB – Obliques (DB Sides)

Nice! I think at my absolute best in my fighting days I fought at 185 in my last bout and was at 7% BF at 5'9" (including some water weight loss). Of course, that was back when I was lifting 5 days a week and doing ju jitsu and muay thai 4 days a week, so it was easy to keep weight off with that much activity. I've found that I have to be MUCH more strict in my dietary habits than before when I was burning so many calories working out and fighting.

Do you essentially stick to the hypertrophy range for the most part, i.e. 6-12 reps, short breaks, etc.? I've always gravitated toward that type of workout over more strength-oriented workouts.

How tall are you?
Title: Re: Fitness and trainning : what is your routine?
Post by: JSD on May 30, 2017, 10:39:22 PM
That's awesome that you actually competed in MMA. That's some serious training. Super low BF (7%) for fighting but that makes sense as I'm sure you guys had to make weights etc. I'm normally pretty satisfied once I hit single digits and all my abs are showing.I'm sure my standards are lower than your judges looking at every pound lol. Have you tried intermittent fasting (IF)? It makes staying lean and building muscle pretty effortless as it compacts your "feeding times" into 8 hour windows. It's simple/stupid, which I need. I've been doing IF now for 3 years and I've been able to keep the weight off... Yeah it's all about calories in calories out (Which I'm sure you know) and your body isn't as efficient at burning as you get older, so it makes sense that age combined with less training would make the diet stuff harder. Do you know your caloric maintenance level?

Yes, I do stick it that range for the most part but I do switch up frequently to shock the body. So I'll do burnout sets where I'm up in the 30s for reps or as heavy as I can go for a couple, you know?

I'm 6'1", 195 lbs, probably around 12% at the moment but I plan on shedding down to that single digit mark these next couple weeks.
Title: Re: Fitness and trainning : what is your routine?
Post by: bdm860 on May 30, 2017, 10:54:39 PM
Anybody else here own or have used a versaclimber. Trying to find some good programs for it. Hopefully I can get into condition with this and try some of your workout recommendations

(http://www.motionfitness.com/v/vspfiles/photos/VCLIMBER-HP-3.jpg)

Are we posting pictures of ourselves now?

JSD certainly proving his intense workout regimen, but you look different than I thought you would triboy  ;D

I don't know, that 16f at the end of his/her name always confused me as to what he/she's trying to tell us there.  Reminds me of my junior high days in AOL chat rooms.

Also reminds me of one of my buddies from high school.  He played on the soccer team and wore #15, so he made his personal email address HisName15.  Even through college, he said he was still getting messages from 13-14 year old girls thinking he was some 15 year old guy.
Title: Re: Fitness and trainning : what is your routine?
Post by: JSD on May 30, 2017, 11:03:37 PM
Quote
Also reminds me of one of my buddies from high school.  He played on the soccer team and wore #15, so he made his personal email address HisName15.  Even through college, he said he was still getting messages from 13-14 year old girls thinking he was some 15 year old guy.

"Why don't you have a seat right over there?"

(https://www.ukmix.org/proxy.php?code=32b15760570c6d5e5dd7701eb33a1742adcfea712b4003df0ed05f99fc1c1c18&url=aHR0cDovL2kuaW1ndXIuY29tL2oxSkFYQjkucG5n)
Title: Re: Fitness and trainning : what is your routine?
Post by: Beat LA on May 30, 2017, 11:15:27 PM
I've let myself go in the last several years more than I should have, especially with as fit as I actually was in my competitive fighting days, but I've been gradually getting back a bit in the last several months since everything has kind of died down for me a bit.

I've found a lot of success (losing 50+ lbs) in the last six months or so just by general portion control, carb cycling, regular bodybuilding-style workouts, and HIIT (High Intensity Interval Training).

I'd definitely recommend the carb cycling eating program and HIIT, especially if you can't do long forms of cardio. HIIT is essentially short bursts of intense cardio followed by short periods of rest. Essentially, it's like doing a set amount of wind-sprints followed by timed rests. So something like 5 100 yard sprints with 1 minute of rest in between. You can even do it on stationary bikes with resistance, which is what I do.

It's pretty rough starting off, but it's empirically proven to be one of the best workouts to jump-start and increase the metabolism for days.

I tried Insanity for 2-3 months a couple of years back, but if you want to fire up your metabolism, allow me to make a simple suggestion - before you eat or drink anything when you wake up, have two cups of chilled water.  Set aside a large enough water bottle in the fridge overnight or whatever, make sure that it's the first thing that enters your stomach in the morning, and let your body do the work for you, lol ;D. That's it.  Honestly, it does much more for me than Insanity ever did, haha, but on the other hand, everyone's different.  Still, give it a try.  You just have to do it every day :).
Title: Re: Fitness and trainning : what is your routine?
Post by: jpotter33 on May 30, 2017, 11:23:21 PM
That's awesome that you actually competed in MMA. That's some serious training. Super low BF (7%) for fighting but that makes sense as I'm sure you guys had to make weights etc. I'm normally pretty satisfied once I hit single digits and all my abs are showing.I'm sure my standards are lower than your judges looking at every pound lol. Have you tried intermittent fasting (IF)? It makes staying lean and building muscle pretty effortless as it compacts your "feeding times" into 8 hour windows. It's simple/stupid, which I need. I've been doing IF now for 3 years and I've been able to keep the weight off... Yeah it's all about calories in calories out (Which I'm sure you know) and your body isn't as efficient at burning as you get older, so it makes sense that age combined with less training would make the diet stuff harder. Do you know your caloric maintenance level?

Yes, I do stick it that range for the most part but I do switch up frequently to shock the body. So I'll do burnout sets where I'm up in the 30s for reps or as heavy as I can go for a couple, you know?

I'm 6'1", 195 lbs, probably around 12% at the moment but I plan on shedding down to that single digit mark these next couple weeks.

Yeah, when I was fighting I tried to stick to around that 12% BF% walking around weight, and the really lean stage was meant to be at the end of the fight training camp to make weight, along with losing water weight. There was no way I was staying in the single digits in BF%; I still had to watch my dietary intake pretty close to stay at 12%, even with all of that exercise and training lol

I'm in between a mesomorph and endomorph in body types. I can put muscle (and fat) on pretty easily, but it takes quite a bit of work for me to lose fat. You seem to be the opposite, in between an ectomorph and endomorph. I'd kill for that height and longer extremities, though. Guys of my stature can really put the muscle on and look stacked, but it's not nearly as aesthetically pleasing as the 6'0" and above lifters.

And that's interesting you mentioned IF. My buddy who is a competitive lifter suggested that to me just two days ago, too. Is it sustainable long-term? That's more what I'm looking for right now - a sustainable dietary program that will allow me to continue to build mass while staying as lean as possible. Do you do the daily IF program (16 hours off/8 on) or do you spread it out over several days?
Title: Re: Fitness and trainning : what is your routine?
Post by: tarheelsxxiii on May 30, 2017, 11:39:51 PM
Apologies for ever disagreeing with you, JSD.  And jpotter, while we've had different opinions about Smart and IT over the years, I'll point out that I never argued them with you...
Title: Re: Fitness and trainning : what is your routine?
Post by: KG Living Legend on May 30, 2017, 11:52:06 PM

 Ketogenic diet is really effective. It's not easy but it's extremely powerful to dominate your blood sugar levels.

 Your thinking becomes much clearer. Mood too. It's a challenge to get enough healthy fats in your diet.
Title: Re: Fitness and trainning : what is your routine?
Post by: the TRUTH on May 31, 2017, 12:12:14 AM
Interested to hear... Trying to get back into shape again. Also anybody use supplements? Any recommendations/brand for building muscle

After reading about the wonders of the versaclimber.  Found a used one for sale over the weekend... i couldnt last more than 5 min on it  =T

What are your goals? That's important to know, because that's the best way to develop your training regimen. Lots of good info in this thread so far. I'm a little past my prime, but still train pretty hard six days a week. I'd be happy to pass along some tips I've picked up, but like I said, it depends on what you're trying to do.
Title: Re: Fitness and trainning : what is your routine?
Post by: the TRUTH on May 31, 2017, 12:15:49 AM

 Ketogenic diet is really effective. It's not easy but it's extremely powerful to dominate your blood sugar levels.

 Your thinking becomes much clearer. Mood too. It's a challenge to get enough healthy fats in your diet.

Glad you brought that up. Before I knew what a ketogenic diet was, I was already using a diet that had some similarities to the keto diet, but not all the way there. My understanding of a strict keto diet is that it is very effective, but you have to really commit to it, which can be challenging. My biggest question with a keto diet is if there's a way to transition back to a more "user-friendly" diet once you've reached your goal weight/look, or if you're more or less stuck in that regimen. What has been your experience with that?
Title: Re: Fitness and trainning : what is your routine?
Post by: Beat LA on May 31, 2017, 01:08:41 AM
Quote
Also reminds me of one of my buddies from high school.  He played on the soccer team and wore #15, so he made his personal email address HisName15.  Even through college, he said he was still getting messages from 13-14 year old girls thinking he was some 15 year old guy.

"Why don't you have a seat right over there?"

(https://www.ukmix.org/proxy.php?code=32b15760570c6d5e5dd7701eb33a1742adcfea712b4003df0ed05f99fc1c1c18&url=aHR0cDovL2kuaW1ndXIuY29tL2oxSkFYQjkucG5n)

Lol, TP ;D.
Title: Re: Fitness and trainning : what is your routine?
Post by: JSD on May 31, 2017, 01:37:35 AM
That's awesome that you actually competed in MMA. That's some serious training. Super low BF (7%) for fighting but that makes sense as I'm sure you guys had to make weights etc. I'm normally pretty satisfied once I hit single digits and all my abs are showing.I'm sure my standards are lower than your judges looking at every pound lol. Have you tried intermittent fasting (IF)? It makes staying lean and building muscle pretty effortless as it compacts your "feeding times" into 8 hour windows. It's simple/stupid, which I need. I've been doing IF now for 3 years and I've been able to keep the weight off... Yeah it's all about calories in calories out (Which I'm sure you know) and your body isn't as efficient at burning as you get older, so it makes sense that age combined with less training would make the diet stuff harder. Do you know your caloric maintenance level?

Yes, I do stick it that range for the most part but I do switch up frequently to shock the body. So I'll do burnout sets where I'm up in the 30s for reps or as heavy as I can go for a couple, you know?

I'm 6'1", 195 lbs, probably around 12% at the moment but I plan on shedding down to that single digit mark these next couple weeks.

Yeah, when I was fighting I tried to stick to around that 12% BF% walking around weight, and the really lean stage was meant to be at the end of the fight training camp to make weight, along with losing water weight. There was no way I was staying in the single digits in BF%; I still had to watch my dietary intake pretty close to stay at 12%, even with all of that exercise and training lol

I'm in between a mesomorph and endomorph in body types. I can put muscle (and fat) on pretty easily, but it takes quite a bit of work for me to lose fat. You seem to be the opposite, in between an ectomorph and endomorph. I'd kill for that height and longer extremities, though. Guys of my stature can really put the muscle on and look stacked, but it's not nearly as aesthetically pleasing as the 6'0" and above lifters.

And that's interesting you mentioned IF. My buddy who is a competitive lifter suggested that to me just two days ago, too. Is it sustainable long-term? That's more what I'm looking for right now - a sustainable dietary program that will allow me to continue to build mass while staying as lean as possible. Do you do the daily IF program (16 hours off/8 on) or do you spread it out over several days?


IF is just a lifestyle for me at this point, I don't view it as a diet but rather an approach to eating. Yes, exactly, 16 hours off/8 on. My upcoming cut to swing into single digits, calories are a little low here so I might give myself 200-300 carb "Play calories" a day so I don't lose my mind. But this is pretty baseline.

(https://pbs.twimg.com/media/DBIcQv-UAAUTV_Z.jpg:large)


My Eating Window is from 10PM to 6AM, I work at night so that's what works best for me.
Title: Re: Fitness and trainning : what is your routine?
Post by: JSD on May 31, 2017, 01:41:41 AM
Apologies for ever disagreeing with you, JSD.

Haha. That's funny. I'm a sheepdog though, so I'm on your side. Plus, this place wouldn't be much fun if everyone agreed all the time.
Title: Re: Fitness and trainning : what is your routine?
Post by: makaveli on May 31, 2017, 01:42:17 AM
I'm 27, all my life i have been doing sports almost every day. I have a collage degree in sports and phyiscal education.
I never liked lifting weights and nutrition suplements, I only do a lot of basketball and bodyweight excercises, which i would recomend to everyone.
Push ups, runing,cycling,biking, pull ups, sit ups etc
For the last couple of months i have been runing a lot, like 180km in 50-60 days or so, just ad a challange.
Yeaterday i have done like 2 miles under 11 min.
My wprkuout routine is like based on a weekly basis, every week i try to do 2 sets of each of the following: 300 push up routine(different push ups), 500 sit ups, 100 pull ups, combined with running and basketball
I'm like 6ft tall, weigh about 83kg with under 6% body fat. At the level of activity that i am doing, i pretty much est anything, i love chocolate, but i tend to eat healthy.

Title: Re: Fitness and trainning : what is your routine?
Post by: JSD on May 31, 2017, 01:43:46 AM

 Ketogenic diet is really effective. It's not easy but it's extremely powerful to dominate your blood sugar levels.

 Your thinking becomes much clearer. Mood too. It's a challenge to get enough healthy fats in your diet.

I've heard some really good things about Keto but have never tried it. Thought about Keto/IF.

What kind of Macro-nutrient breakdown do you have to employ for Keto? 70% Fat, 20% Protein, 10% Carb, or something like that, right?
Title: Re: Fitness and trainning : what is your routine?
Post by: JSD on May 31, 2017, 01:46:55 AM
Yeaterday i have done like 2 miles under 11 min.

:o

That's impressive.
Title: Re: Fitness and trainning : what is your routine?
Post by: KG Living Legend on May 31, 2017, 03:04:31 AM
Apologies for ever disagreeing with you, JSD.

Haha. That's funny. I'm a sheepdog though, so I'm on your side. Plus, this place wouldn't be much fun if everyone agreed all the time.


 
 65 % Fat. 5% Carbs  30% protein

 You can actually spike your blood sugar with too much protein. I found that fasanating.
Title: Re: Fitness and trainning : what is your routine?
Post by: KG Living Legend on May 31, 2017, 03:07:53 AM

 Ketogenic diet is really effective. It's not easy but it's extremely powerful to dominate your blood sugar levels.

 Your thinking becomes much clearer. Mood too. It's a challenge to get enough healthy fats in your diet.

I've heard some really good things about Keto but have never tried it. Thought about Keto/IF.

What kind of Macro-nutrient breakdown do you have to employ for Keto? 70% Fat, 20% Protein, 10% Carb, or something like that, right?



 Miss quoted last time.

 What's really interesting is when your actually in Ketosis. Sometimes your not hungry for long periods of time.

 Overcoming the ups and downs of blood sugar is something everyone could try.

 It can reverse diabetes as well. Seen in first hand. It works.
Title: Re: Fitness and trainning : what is your routine?
Post by: JSD on May 31, 2017, 04:17:31 AM
I'm going down the Keto rabbit hole on youtube now. I'm going to try it
Title: Re: Fitness and trainning : what is your routine?
Post by: triboy16f on May 31, 2017, 06:36:49 AM
Apologies for ever disagreeing with you, JSD.

Haha. That's funny. I'm a sheepdog though, so I'm on your side. Plus, this place wouldn't be much fun if everyone agreed all the time.


 
 65 % Fat. 5% Carbs  30% protein

 You can actually spike your blood sugar with too much protein. I found that fasanating.

Keto diet works...but people need to make sure with their doctors they are not diabetic in any way. 

50 min of easy cardio on an empty stomach 1st thing in the morning will get one in keto mode quick. 

Or only eating fat/protein in the morning and no carbs until  1-2 pm

I rather do the cardio
Title: Re: Fitness and trainning : what is your routine?
Post by: moiso on May 31, 2017, 06:44:36 AM
Yeaterday i have done like 2 miles under 11 min.

:o

That's impressive.
Pretty freaking fast!  I'm about to head out for a 13 mile run but at a much, much slower pace.  Like 8:30 miles or so.
Title: Re: Fitness and trainning : what is your routine?
Post by: Neurotic Guy on May 31, 2017, 06:47:13 AM
Interesting thread.  I am neither a workout nor nutrition focused person -- I've been pretty healthy with mild exercise (maybe 2 times a week 30 minute low-strain "workout" plus b-ball once a week).  I have always eaten anything I want and have always weighed 145 at 5'8" (probably closer to 5'7" now).

I am 58 years old and just last year I stopped basketball because of an aching hip and will be getting it replaced in a month (hope to play again!).   My concern is that all of a sudden my blood pressure is high - actually just systolic - which reads on average about 145-150 (with home testing for a few months after being alerted to the issue at dr visit).    I haven't had any doctor advice or meds related to the issue (appontment upcoming) but with the dietary expertise I am hearing here, I thought I'd ask about advice you may have to limit sodium intake and anything else you do to keep BP normal. 

I used to always read 120/80 (or thereabout) so I am definitely concerned about this.  While I don't think much about my diet, my wife almost always cooks a healthy (balanced) dinner.  Overall I probably have a high-carb / high caloric (for my size) diet and I need the calories to sustain my weight (i drop weight easily).   I dont have a clue as to how much sodium I consume, I only drink water (no soda) and about 2-3 cups of coffee a day.

Any thoughts about diet or exercise with reard to my blood pressure? As an aside - anyone here ever have a sudden rise in BP and discovered a reason for it?
Title: Re: Fitness and trainning : what is your routine?
Post by: triboy16f on May 31, 2017, 06:57:43 AM
Interesting thread.  I am neither a workout nor nutrition focused person -- I've been pretty healthy with mild exercise (maybe 2 times a week 30 minute low-strain "workout" plus b-ball once a week).  I have always eaten anything I want and have always weighed 145 at 5'8" (probably closer to 5'7" now).

I am 58 years old and just last year I stopped basketball because of an aching hip and will be getting it replaced in a month (hope to play again!).   My concern is that all of a sudden my blood pressure is high - actually just systolic - which reads on average about 145-150 (with home testing for a few months after being alerted to the issue at dr visit).    I haven't had any doctor advice or meds related to the issue (appontment upcoming) but with the dietary expertise I am hearing here, I thought I'd ask about advice you may have to limit sodium intake and anything else you do to keep BP normal. 

I used to always read 120/80 (or thereabout) so I am definitely concerned about this.  While I don't think much about my diet, my wife almost always cooks a healthy (balanced) dinner.  Overall I probably have a high-carb / high caloric (for my size) diet and I need the calories to sustain my weight (i drop weight easily).   I dont have a clue as to how much sodium I consume, I only drink water (no soda) and about 2-3 cups of coffee a day.

Any thoughts about diet or exercise with reard to my blood pressure? As an aside - anyone here ever have a sudden rise in BP and discovered a reason for it?

Beet juice is known to lower blood pressure.  Not store bought but juicing real beets. My friend has also had luck with beet crystals (Flora brand) , adding to water since he does not want to go through the mess of cutting/juicing beets.

But honestly...check with your doctor 1st.   

The only thing I'm not a fan with doctors are prescription pills.  Unless it is a crucial drug.. there are usually natural alternatives through food/fruits/vegetables
Title: Re: Fitness and trainning : what is your routine?
Post by: Androslav on May 31, 2017, 07:13:55 AM
Bicycling about 3h per week spread thru 4 days.
Basketball about 5h per week spread thru 3 days.
I can travel (bike) or chase the ball (basketball) almost any time, but it is hard to motivate myself in pushing weights for no reason other than bodybuilding. Pushups, situps and such are cool to do at home, but a gym is not my cup of tea.

Praise the workout, we will live longer and healthier! Also less cranky.
(even though sometimes I am lazy to do It, I am always happy after I convience myself to get up for a workout.
Title: Re: Fitness and trainning : what is your routine?
Post by: jambr380 on May 31, 2017, 07:24:56 AM
Yeaterday i have done like 2 miles under 11 min.

:o

That's impressive.
Pretty freaking fast!  I'm about to head out for a 13 mile run but at a much, much slower pace.  Like 8:30 miles or so.

8.30/mi is considered a very good pace for half marathon distance (1:51) - you should be happy with that. I went from a 2:08 (9.46/mi) half-marathon to 1:37 (7.25/mi) over the course of a couple of years. I am probably not doing much better than that without a huge change in workout routine and diet, but I am happy and what I do is sustainable. My regular pace around town is probably in the 7.50-8.0/mi.

As far as under 11min for 2 miles, that is crazy and awesome.

One thing that is interesting about this thread so far is just how many ways there are to be active and stay in shape.
Title: Re: Fitness and trainning : what is your routine?
Post by: moiso on May 31, 2017, 07:32:26 AM
Interesting thread.  I am neither a workout nor nutrition focused person -- I've been pretty healthy with mild exercise (maybe 2 times a week 30 minute low-strain "workout" plus b-ball once a week).  I have always eaten anything I want and have always weighed 145 at 5'8" (probably closer to 5'7" now).

I am 58 years old and just last year I stopped basketball because of an aching hip and will be getting it replaced in a month (hope to play again!).   My concern is that all of a sudden my blood pressure is high - actually just systolic - which reads on average about 145-150 (with home testing for a few months after being alerted to the issue at dr visit).    I haven't had any doctor advice or meds related to the issue (appontment upcoming) but with the dietary expertise I am hearing here, I thought I'd ask about advice you may have to limit sodium intake and anything else you do to keep BP normal. 

I used to always read 120/80 (or thereabout) so I am definitely concerned about this.  While I don't think much about my diet, my wife almost always cooks a healthy (balanced) dinner.  Overall I probably have a high-carb / high caloric (for my size) diet and I need the calories to sustain my weight (i drop weight easily).   I dont have a clue as to how much sodium I consume, I only drink water (no soda) and about 2-3 cups of coffee a day.

Any thoughts about diet or exercise with reard to my blood pressure? As an aside - anyone here ever have a sudden rise in BP and discovered a reason for it?

Beet juice is known to lower blood pressure.  Not store bought but juicing real beets. My friend has also had luck with beet crystals (Flora brand) , adding to water since he does not want to go through the mess of cutting/juicing beets.

But honestly...check with your doctor 1st.   

The only thing I'm not a fan with doctors are prescription pills.  Unless it is a crucial drug.. there are usually natural alternatives through food/fruits/vegetables
I've been eating a ton of beets lately.  It makes it look like you are bleeding when you go to the bathroom if you eat a lot!  If I don't boil them myself and cut them up for smoothies and salads, they sell pureed beets in a big jar very cheap at a certain store around here from a Polish company.  Sometimes I mix it right in a glass of v8 with some hot sauce.
Title: Re: Fitness and trainning : what is your routine?
Post by: triboy16f on May 31, 2017, 07:40:50 AM
Bicycling about 3h per week spread thru 4 days.
Basketball about 5h per week spread thru 3 days.
I can travel (bike) or chase the ball (basketball) almost any time, but it is hard to motivate myself in pushing weights for no reason other than bodybuilding. Pushups, situps and such are cool to do at home, but a gym is not my cup of tea.

Praise the workout, we will live longer and healthier! Also less cranky.
(even though sometimes I am lazy to do It, I am always happy after I convience myself to get up for a workout.

I agree!

 Also sleep better (fall asleep quicker, deep sleep, stay asleep!)
Title: Re: Fitness and trainning : what is your routine?
Post by: triboy16f on May 31, 2017, 07:44:10 AM
Interesting thread.  I am neither a workout nor nutrition focused person -- I've been pretty healthy with mild exercise (maybe 2 times a week 30 minute low-strain "workout" plus b-ball once a week).  I have always eaten anything I want and have always weighed 145 at 5'8" (probably closer to 5'7" now).

I am 58 years old and just last year I stopped basketball because of an aching hip and will be getting it replaced in a month (hope to play again!).   My concern is that all of a sudden my blood pressure is high - actually just systolic - which reads on average about 145-150 (with home testing for a few months after being alerted to the issue at dr visit).    I haven't had any doctor advice or meds related to the issue (appontment upcoming) but with the dietary expertise I am hearing here, I thought I'd ask about advice you may have to limit sodium intake and anything else you do to keep BP normal. 

I used to always read 120/80 (or thereabout) so I am definitely concerned about this.  While I don't think much about my diet, my wife almost always cooks a healthy (balanced) dinner.  Overall I probably have a high-carb / high caloric (for my size) diet and I need the calories to sustain my weight (i drop weight easily).   I dont have a clue as to how much sodium I consume, I only drink water (no soda) and about 2-3 cups of coffee a day.

Any thoughts about diet or exercise with reard to my blood pressure? As an aside - anyone here ever have a sudden rise in BP and discovered a reason for it?

Beet juice is known to lower blood pressure.  Not store bought but juicing real beets. My friend has also had luck with beet crystals (Flora brand) , adding to water since he does not want to go through the mess of cutting/juicing beets.

But honestly...check with your doctor 1st.   

The only thing I'm not a fan with doctors are prescription pills.  Unless it is a crucial drug.. there are usually natural alternatives through food/fruits/vegetables
I've been eating a ton of beets lately.  It makes it look like you are bleeding when you go to the bathroom if you eat a lot!  If I don't boil them myself and cut them up for smoothies and salads, they sell pureed beets in a big jar very cheap at a certain store around here from a Polish company.  Sometimes I mix it right in a glass of v8 with some hot sauce.

Beet is like a wonderveggie...good stuff... I have it a few times a week...

It is high in betanine
Title: Re: Fitness and trainning : what is your routine?
Post by: A Future of Stevens on May 31, 2017, 07:46:16 AM
Interesting thread.  I am neither a workout nor nutrition focused person -- I've been pretty healthy with mild exercise (maybe 2 times a week 30 minute low-strain "workout" plus b-ball once a week).  I have always eaten anything I want and have always weighed 145 at 5'8" (probably closer to 5'7" now).

I am 58 years old and just last year I stopped basketball because of an aching hip and will be getting it replaced in a month (hope to play again!).   My concern is that all of a sudden my blood pressure is high - actually just systolic - which reads on average about 145-150 (with home testing for a few months after being alerted to the issue at dr visit).    I haven't had any doctor advice or meds related to the issue (appontment upcoming) but with the dietary expertise I am hearing here, I thought I'd ask about advice you may have to limit sodium intake and anything else you do to keep BP normal. 

I used to always read 120/80 (or thereabout) so I am definitely concerned about this.  While I don't think much about my diet, my wife almost always cooks a healthy (balanced) dinner.  Overall I probably have a high-carb / high caloric (for my size) diet and I need the calories to sustain my weight (i drop weight easily).   I dont have a clue as to how much sodium I consume, I only drink water (no soda) and about 2-3 cups of coffee a day.

Any thoughts about diet or exercise with reard to my blood pressure? As an aside - anyone here ever have a sudden rise in BP and discovered a reason for it?

Minor things can get you into slight trouble with BP. For example drinking caffeinated coffee a few times a day can spike your BP by 15-20 on any given day. I once saw a patient who by cutting back to 1 cup of coffee, and by making a concerted effort to eliminate salt lowered his BP by almost 30 within 6 months. Kudos on staying in good shape so long, and I'm sure you will be back on the court in no time. TP. Also I too have heard the beets can have amazing effects. Overall their caloric content v nutrient ratio makes them a good choice for anyone looking to eat healthy.
Title: Re: Fitness and trainning : what is your routine?
Post by: triboy16f on May 31, 2017, 08:33:46 AM
Interesting thread.  I am neither a workout nor nutrition focused person -- I've been pretty healthy with mild exercise (maybe 2 times a week 30 minute low-strain "workout" plus b-ball once a week).  I have always eaten anything I want and have always weighed 145 at 5'8" (probably closer to 5'7" now).

I am 58 years old and just last year I stopped basketball because of an aching hip and will be getting it replaced in a month (hope to play again!).   My concern is that all of a sudden my blood pressure is high - actually just systolic - which reads on average about 145-150 (with home testing for a few months after being alerted to the issue at dr visit).    I haven't had any doctor advice or meds related to the issue (appontment upcoming) but with the dietary expertise I am hearing here, I thought I'd ask about advice you may have to limit sodium intake and anything else you do to keep BP normal. 

I used to always read 120/80 (or thereabout) so I am definitely concerned about this.  While I don't think much about my diet, my wife almost always cooks a healthy (balanced) dinner.  Overall I probably have a high-carb / high caloric (for my size) diet and I need the calories to sustain my weight (i drop weight easily).   I dont have a clue as to how much sodium I consume, I only drink water (no soda) and about 2-3 cups of coffee a day.

Any thoughts about diet or exercise with reard to my blood pressure? As an aside - anyone here ever have a sudden rise in BP and discovered a reason for it?

Minor things can get you into slight trouble with BP. For example drinking caffeinated coffee a few times a day can spike your BP by 15-20 on any given day. I once saw a patient who by cutting back to 1 cup of coffee, and by making a concerted effort to eliminate salt lowered his BP by almost 30 within 6 months. Kudos on staying in good shape so long, and I'm sure you will be back on the court in no time. TP. Also I too have heard the beets can have amazing effects. Overall their caloric content v nutrient ratio makes them a good choice for anyone looking to eat healthy.

How about green tea? Will it raise bp?
Title: Re: Fitness and trainning : what is your routine?
Post by: kozlodoev on May 31, 2017, 10:01:42 AM
I'm like 6ft tall, weigh about 83kg with under 6% body fat. At the level of activity that i am doing, i pretty much est anything, i love chocolate, but i tend to eat healthy.
This is also largely attributable to the fact that you're 27. I've found it a lot more difficult to "eat everything" in my 30s, and in all likelihood so will you, at whatever level of activity ;)
Title: Re: Fitness and trainning : what is your routine?
Post by: kozlodoev on May 31, 2017, 10:04:58 AM
Minor things can get you into slight trouble with BP. For example drinking caffeinated coffee a few times a day can spike your BP by 15-20 on any given day. I once saw a patient who by cutting back to 1 cup of coffee, and by making a concerted effort to eliminate salt lowered his BP by almost 30 within 6 months.
My understanding is that the relationship between caffeine intake and blood pressure is somewhat individually specific. Some people can adjust to and tolerate high levels of caffeine intake without observable changes in BP, others need to monitor intake.
Title: Re: Fitness and trainning : what is your routine?
Post by: D Dub on May 31, 2017, 10:55:54 AM
I'm going down the Keto rabbit hole on youtube now. I'm going to try it

and I'm now going down the rabbit hole of IF.  TP for sharing the insights
Title: Re: Fitness and trainning : what is your routine?
Post by: Donoghus on May 31, 2017, 11:27:25 AM
I'm a runner.  I try and run 3-4 days a week.  Been trying to average at least a race per month the past 6 years.  I feel like if I'm registered for a race ahead of time, it motivates me to stay in shape.  I do a variety of distances but find the 10 miler to half marathon races to be my sweet spot.  I did my first marathon last fall and would love to do another one. 

Pretty much having gotten away from the weightlifting as I entered my 30s.  I live right along the Chicago lakefront path so I do a lot of biking & running out there.   I started doing runner's yoga last year as a recovery tool for marathon training.  Pretty awesome.  Mentally, its really good too.      If the weather is nasty, I'll do the elliptical.  I absolutely abhor treadmills.

I do some intramurals out here too.  Flag football & beach volleyball.  I find it really important to stay active.  Doesn't matter what you do but strong a proponent of doing something.

Title: Re: Fitness and trainning : what is your routine?
Post by: jpotter33 on May 31, 2017, 11:40:38 AM
That's awesome that you actually competed in MMA. That's some serious training. Super low BF (7%) for fighting but that makes sense as I'm sure you guys had to make weights etc. I'm normally pretty satisfied once I hit single digits and all my abs are showing.I'm sure my standards are lower than your judges looking at every pound lol. Have you tried intermittent fasting (IF)? It makes staying lean and building muscle pretty effortless as it compacts your "feeding times" into 8 hour windows. It's simple/stupid, which I need. I've been doing IF now for 3 years and I've been able to keep the weight off... Yeah it's all about calories in calories out (Which I'm sure you know) and your body isn't as efficient at burning as you get older, so it makes sense that age combined with less training would make the diet stuff harder. Do you know your caloric maintenance level?

Yes, I do stick it that range for the most part but I do switch up frequently to shock the body. So I'll do burnout sets where I'm up in the 30s for reps or as heavy as I can go for a couple, you know?

I'm 6'1", 195 lbs, probably around 12% at the moment but I plan on shedding down to that single digit mark these next couple weeks.

Yeah, when I was fighting I tried to stick to around that 12% BF% walking around weight, and the really lean stage was meant to be at the end of the fight training camp to make weight, along with losing water weight. There was no way I was staying in the single digits in BF%; I still had to watch my dietary intake pretty close to stay at 12%, even with all of that exercise and training lol

I'm in between a mesomorph and endomorph in body types. I can put muscle (and fat) on pretty easily, but it takes quite a bit of work for me to lose fat. You seem to be the opposite, in between an ectomorph and endomorph. I'd kill for that height and longer extremities, though. Guys of my stature can really put the muscle on and look stacked, but it's not nearly as aesthetically pleasing as the 6'0" and above lifters.

And that's interesting you mentioned IF. My buddy who is a competitive lifter suggested that to me just two days ago, too. Is it sustainable long-term? That's more what I'm looking for right now - a sustainable dietary program that will allow me to continue to build mass while staying as lean as possible. Do you do the daily IF program (16 hours off/8 on) or do you spread it out over several days?


IF is just a lifestyle for me at this point, I don't view it as a diet but rather an approach to eating. Yes, exactly, 16 hours off/8 on. My upcoming cut to swing into single digits, calories are a little low here so I might give myself 200-300 carb "Play calories" a day so I don't lose my mind. But this is pretty baseline.

(https://pbs.twimg.com/media/DBIcQv-UAAUTV_Z.jpg:large)


My Eating Window is from 10PM to 6AM, I work at night so that's what works best for me.

So where do you set the caloric level at, i.e. how far below you caloric maintenance level every day? Also, what's the macro breakdown? Adding that extra 200 jacks from carbs, it looks like you're at around 45% proteins, 30% carbs, 25% fats right now; is that pretty standard?

I'm thinking of combining IF with a carb cycling type of program to further promote fat loss while gradually building more muscle.

EDIT: Also, how do you time your eating and meals around workouts?
Title: Re: Fitness and trainning : what is your routine?
Post by: dreamgreen on May 31, 2017, 11:43:57 AM
I like to exercise 5-6x a week so it all depends on what time of year it is. I ski 50+ days a year than mix it up from there. Weight training, p90x, insanity, some Kenpo like to try to get more yoga in to become more pliable as TB12 would say ;). Also like to hike this year and do some cross fit!
Title: Re: Fitness and trainning : what is your routine?
Post by: triboy16f on May 31, 2017, 11:56:38 AM
I'm a runner.  I try and run 3-4 days a week.  Been trying to average at least a race per month the past 6 years.  I feel like if I'm registered for a race ahead of time, it motivates me to stay in shape.  I do a variety of distances but find the 10 miler to half marathon races to be my sweet spot.  I did my first marathon last fall and would love to do another one. 

Pretty much having gotten away from the weightlifting as I entered my 30s.  I live right along the Chicago lakefront path so I do a lot of biking & running out there.  I started doing runner's yoga last year as a recovery tool for marathon training.  Pretty awesome.  Mentally, its really good too.      If the weather is nasty, I'll do the elliptical.  I absolutely abhor treadmills.

I do some intramurals out here too.  Flag football & beach volleyball.  I find it really important to stay active.  Doesn't matter what you do but strong a proponent of doing something.

Lucky
Scenic .. nice area for running/biking/walking
Title: Re: Fitness and trainning : what is your routine?
Post by: fairweatherfan on May 31, 2017, 04:37:54 PM
I used to do the hardcore diet macros + lifting regimen from my early 20s til 30 or so. The results were impressive but the severely diminishing returns after a certain point made keeping up with diet in particular exhausting, especially coming from stocky stock like I do   After I met my wife I started indulging a little more while keeping a good base of lean proteins, fruits, and (some) vegetables. I'm not a fan of the 15 lbs I've put on since but on balance it's been worth it, beer is tasty and I've had enough canned tuna for a lifetime  ;D

Nowadays at 38 with a kid I carve out time to lift 3-4x a week. I have an old man basketball game on Saturdays and try to shoot around once a week or so. But the biggest change is that I've discovered a passion for hiking that's been very rewarding. It's weird it took me so long since I grew up in the middle of the woods, but getting out there and having a nice hard 2-3 hour stroll has been a great addition, especially since I can't do distance running (kills my hips + knees).
Title: Re: Fitness and trainning : what is your routine?
Post by: triboy16f on May 31, 2017, 04:43:12 PM
I used to do the hardcore diet macros + lifting regimen from my early 20s til 30 or so. The results were impressive but the severely diminishing returns after a certain point made keeping up with diet in particular exhausting, especially coming from stocky stock like I do   After I met my wife I started indulging a little more while keeping a good base of lean proteins, fruits, and (some) vegetables. I'm not a fan of the 15 lbs I've put on since but on balance it's been worth it, beer is tasty and I've had enough canned tuna for a lifetime  ;D

Nowadays at 38 with a kid I carve out time to lift 3-4x a week. I have an old man basketball game on Saturdays and try to shoot around once a week or so. But the biggest change is that I've discovered a passion for hiking that's been very rewarding. It's weird it took me so long since I grew up in the middle of the woods, but getting out there and having a nice hard 2-3 hour stroll has been a great addition, especially since I can't do distance running (kills my hips + knees).

Nice!

Wish I could hike more... Demanding exercise/one with nature

With so little time ,  I can only workout/simulate hiking at home =T

Aging and less time availble...what a combo
Title: Re: Fitness and trainning : what is your routine?
Post by: A Future of Stevens on May 31, 2017, 05:12:17 PM
Interesting thread.  I am neither a workout nor nutrition focused person -- I've been pretty healthy with mild exercise (maybe 2 times a week 30 minute low-strain "workout" plus b-ball once a week).  I have always eaten anything I want and have always weighed 145 at 5'8" (probably closer to 5'7" now).

I am 58 years old and just last year I stopped basketball because of an aching hip and will be getting it replaced in a month (hope to play again!).   My concern is that all of a sudden my blood pressure is high - actually just systolic - which reads on average about 145-150 (with home testing for a few months after being alerted to the issue at dr visit).    I haven't had any doctor advice or meds related to the issue (appontment upcoming) but with the dietary expertise I am hearing here, I thought I'd ask about advice you may have to limit sodium intake and anything else you do to keep BP normal. 

I used to always read 120/80 (or thereabout) so I am definitely concerned about this.  While I don't think much about my diet, my wife almost always cooks a healthy (balanced) dinner.  Overall I probably have a high-carb / high caloric (for my size) diet and I need the calories to sustain my weight (i drop weight easily).   I dont have a clue as to how much sodium I consume, I only drink water (no soda) and about 2-3 cups of coffee a day.

Any thoughts about diet or exercise with reard to my blood pressure? As an aside - anyone here ever have a sudden rise in BP and discovered a reason for it?

Minor things can get you into slight trouble with BP. For example drinking caffeinated coffee a few times a day can spike your BP by 15-20 on any given day. I once saw a patient who by cutting back to 1 cup of coffee, and by making a concerted effort to eliminate salt lowered his BP by almost 30 within 6 months. Kudos on staying in good shape so long, and I'm sure you will be back on the court in no time. TP. Also I too have heard the beets can have amazing effects. Overall their caloric content v nutrient ratio makes them a good choice for anyone looking to eat healthy.

How about green tea? Will it raise bp?

Certain studies show that it lowers bp over a long time by about 2/2 (when we are talking about someone with high BP, going from say 140/90 ---> 138/88 is statistically insignificant, or just daily fluctuation,) while other studies show that immediately after drinking green tea your BP raises a bit, just to drop back to its pre ingested levels.

Basically, its kind of similar to coffee. And as Koz pointed out above, alot of the results of coffee (and GT) on BP are significant on a case by case basis. Certain people can drink a ton of the stuff, and have no effect, while others can't have any.

Caffeine is a vasodilator, which increases blood flow, resulting in a decrease in arterial blood pressure. If you are interested in how it works on a biochemical level, reading the abstract to the following link is a decent explanation of how nitric oxide effects phosphodiesterase (https://www.hindawi.com/journals/ijvm/2010/834060/ (https://www.hindawi.com/journals/ijvm/2010/834060/).)

Basically if the stuff doesn't make your heart feel like its going to explode, it probably doesn't have an effect in the ball park of say a bottle of salt.
Title: Re: Fitness and trainning : what is your routine?
Post by: manl_lui on May 31, 2017, 05:12:31 PM
Day 1 – Chest
Incline Bench
Incline Cable Fly
Machine (Superset)
Pushups (25 x4)
Dips
AB - Leg Lift/Crunch (20X4)
 
Day 2 – Back
Pull-ups
Seated Rows
Wide Grip Pull down 
Straight Leg Deadlift
Shrugs
AB – Sides 
 
Day 3 – Legs
Leg Press
Squats
Leg Extensions (Superset)
Hamstring Exercise Machine
Calf Raises
 
Day 4 – Shoulders
Seated Military Press
Smith Front Press
Side Lateral Raises (Superset)
Reverse Pec Deck
Rope Face Pull 
AB - Leg Lift/Crunch (20X4)
 
 
Day 5 – Arms
30/60 Bicep Blaster
DB Bicep Curls 
Rope Hammer Curls (Superset)
Rope Pushdowns (Superset)
Overhead Rope
Overhead Lateral Extensions
AB – Obliques (DB Sides)

this is amazing! thanks for sharing your routine, i love threads like these where people share their routines and knowledge

for me i do

Monday

flat bench work my way into my heavy sets, then do a 3x3, depends on the week if i am feeling it, then i will attempt my 1 rep maxes
incline - same
cable flies
preacher curl mixed with skull crushes
push ups 25x5

Tuesday

deadlifts
t-bar rows
lat raises
barbell shrugs
military press
lat pulldowns

Wednesdays

Squats (heavies, work your way into 3v3 heavies)
lunges
kettlebell swings
leg presses
calf raises
leg raises (lower abs)
crunches

Thursdays

Dumbbell incline press
dumbbell flat press
chest flies again
push ups 25x5
concentration curls mixed with bicep curls
dips

Friday

same as Tuesday but with no deadlifts

Saturday

same as Wednesday but lighter on the squats, doing them for volume
Title: Re: Fitness and trainning : what is your routine?
Post by: JSD on June 01, 2017, 03:41:23 AM
I'm going down the Keto rabbit hole on youtube now. I'm going to try it

and I'm now going down the rabbit hole of IF.  TP for sharing the insights

Back at you. Let me know if you have any questions.
Title: Re: Fitness and trainning : what is your routine?
Post by: JSD on June 01, 2017, 03:51:21 AM

So where do you set the caloric level at, i.e. how far below you caloric maintenance level every day? Also, what's the macro breakdown? Adding that extra 200 jacks from carbs, it looks like you're at around 45% proteins, 30% carbs, 25% fats right now; is that pretty standard?

I'm thinking of combining IF with a carb cycling type of program to further promote fat loss while gradually building more muscle.

EDIT: Also, how do you time your eating and meals around workouts?

My deficit is anywhere between 500-800 calories when I'm seriously cutting. Some argue that that's a little extreme, but If I stay in the -2 lbs per week range I maintain my strength (For the most part) and size. Actually it is like 60P/25C/13F so a half bagel with some Teddie PB is almost needed for the 50P/30C/20F that I typical run on a cut. I eat a meal every 2 hours for 4 meals total.

Have you carb cycled before?
Title: Re: Fitness and trainning : what is your routine?
Post by: makaveli on June 01, 2017, 06:32:16 AM
I'm like 6ft tall, weigh about 83kg with under 6% body fat. At the level of activity that i am doing, i pretty much est anything, i love chocolate, but i tend to eat healthy.
This is also largely attributable to the fact that you're 27. I've found it a lot more difficult to "eat everything" in my 30s, and in all likelihood so will you, at whatever level of activity ;)

yes i am well aware of that , so i am trying to eat better and better. but the my core diet is excellent, like i eat a ton of oats and stuff, vegetables, fruit, dry fruit, peanuts, almonds, chicken breast, eggs, totally avoid coffee, fast food, but i do like to eat chocolate :D

and of course BEER!!! i love beer, especially wheat beer...so on a good day, when the cold days are behind, i usually drink one or two, the weekends a bit more :D
Title: Re: Fitness and trainning : what is your routine?
Post by: kiwiceltic on June 01, 2017, 06:39:16 AM
Interested to hear... Trying to get back into shape again. Also anybody use supplements? Any recommendations/brand for building muscle

After reading about the wonders of the versaclimber.  Found a used one for sale over the weekend... i couldnt last more than 5 min on it  =T

Really depends on what your definition of "in shape" is? As a general rule stay clear of anything that promises a quick fix. Chances are you'll get bored after a couple of weeks.

Vitamins/supplements (unless you're deficient in one thing or another) are for the most part a waste of time and money. You should be able to get everything you need from real, unprocessed whole foods.

Exercise and/or diet should be a lifestyle choice and never forced though. Small changes to your diet over time is the best way to go if you're looking to create a habit, try cutting out foods with added sugar for a start. you'd be surprised how many every day foods you think are "healthy" have a tonne of added crap.

As you exercise, find something you enjoy (run, hike, mountain biking, basketball, lifting) whatever floats your boat, and build a routine around that. Exercise should never feel like a chore.

For me personally, a hate training alone, so I work out in a group setting. I combine functional lifting with HIIT, and animal flow which is a form of fluid body weight movements. I also hike and canoe paddle when I can.

I suck at diets. I enjoy eating out, so I just try to eat as much real food as possible. I avoid processed stuff, though I do have a sweet tooth, so I try and eat my fix from food that is naturally sweet, and I love dark chocolate i'm talking 85% cacao... the good stuff!   
Title: Re: Fitness and trainning : what is your routine?
Post by: triboy16f on November 05, 2017, 11:19:28 PM
Anybody supplement with vitamin d3?  how much IU do you take per day? 

Title: Re: Fitness and trainning : what is your routine?
Post by: liam on November 05, 2017, 11:25:13 PM
Anybody supplement with vitamin d3?  how much IU do you take per day?

2000 mg a day per my doctor...
Title: Re: Fitness and trainning : what is your routine?
Post by: triboy16f on November 06, 2017, 12:03:17 AM
Anybody supplement with vitamin d3?  how much IU do you take per day?

2000 mg a day per my doctor...

you mean 2000IU

do you feel a difference?

I have upped my dosage to 3000IU . Feeling much better
Title: Re: Health and Fitness thread
Post by: BringToughnessBack on November 06, 2017, 12:13:22 AM
I am up there in age..50 this past summer.

I would recommend a spin bike(good one). You can burn up to 1200 calories in hour session . I bought an amazing spin bike used and do live classes on tablet. Soin workouts leave you feeling amazing after. Like a cleanse but live with energy.

I also run 2-3 times a week with one long run of 7 plus on weekends(did my fastest mile in awhile recently at 6:56 during the long run. This plus with a dog that still needs walks daily(dogs help younstaynactive and plenty that meed rescuing!!)

I have also climbed 10 14ers over past three years and that is the best kind of workout. Even with drinking 150 ounces on those hikes, you can lose 5-8 pounds for exertion of it.

I am not a big breakfast person but do eat egg white turkey bacon sandwich daily with coffee. A few times per week I like to have fruit protein shake after runs instead of lunch and usually eat a big
dinner. Fresh healthy salads with dinner a plus with homeade dressing. Stay away from fructose syrup. Snacking is a no no and usually dont unless something light like fruit but sometimes at night I am bad with chips or ice cream😁

My alcohol of choice is red wine...much less calories vs beer and I enjoy it more.

6’0” tall, 171 pounds and my metabolism is super strong still but it is not from being lazy!
Title: Re: Health and Fitness thread
Post by: triboy16f on November 06, 2017, 12:41:58 AM
I am up there in age..50 this past summer.

I would recommend a spin bike(good one). You can burn up to 1200 calories in hour session . I bought an amazing spin bike used and do live classes on tablet. Soin workouts leave you feeling amazing after. Like a cleanse but live with energy.

I also run 2-3 times a week with one long run of 7 plus on weekends(did my fastest mile in awhile recently at 6:56 during the long run. This plus with a dog that still needs walks daily(dogs help younstaynactive and plenty that meed rescuing!!)

I have also climbed 10 14ers over past three years and that is the best kind of workout. Even with drinking 150 ounces on those hikes, you can lose 5-8 pounds for exertion of it.

I am not a big breakfast person but do eat egg white turkey bacon sandwich daily with coffee. A few times per week I like to have fruit protein shake after runs instead of lunch and usually eat a big
dinner. Fresh healthy salads with dinner a plus with homeade dressing. Stay away from fructose syrup. Snacking is a no no and usually dont unless something light like fruit but sometimes at night I am bad with chips or ice cream😁

My alcohol of choice is red wine...much less calories vs beer and I enjoy it more.

6’0” tall, 171 pounds and my metabolism is super strong still but it is not from being lazy!

What a show off  ;D

Amazing job sir.
Title: Re: Health and Fitness thread
Post by: triboy16f on January 08, 2018, 09:40:17 PM
Accidentally (due to stomach flu last week) I have not eaten red meat or chicken for the past week...   

I have lost a few pounds and BP has dropped. Planning to continue doing this

Just stick to eggs, seafood, vegetables, fruits.   Anybody else here not eat red meat/chicken?
Title: Re: Health and Fitness thread
Post by: jambr380 on January 08, 2018, 09:58:32 PM
Accidentally (due to stomach flu last week) I have not eaten red meat or chicken for the past week...   

I have lost a few pounds and BP has dropped. Planning to continue doing this

Just stick to eggs, seafood, vegetables, fruits.   Anybody else here not eat red meat/chicken?

I have essentially totally cut out red meat from my diet and haven't missed it one bit. I still eat chicken on occasion (breast meat only) and generally think that there is no issue in terms of health with lean poultry.

As far as red meat goes - especially beef - not only are you likely better off in terms of health, but there is quite a bit of research out there that consuming fewer cows would do wonders for the environment. Then, of course, there is the animal rights issue, about which many people couldn't care less. In recent years, I began feeling bad eating other mammals.
Title: Re: Health and Fitness thread
Post by: hpantazo on January 08, 2018, 10:13:29 PM
Accidentally (due to stomach flu last week) I have not eaten red meat or chicken for the past week...   

I have lost a few pounds and BP has dropped. Planning to continue doing this

Just stick to eggs, seafood, vegetables, fruits.   Anybody else here not eat red meat/chicken?

I switched to a similar diet 2 years ago, still each chicken once in a while , but no red meat, and very little meat overall.

I have never felt better. I feel 20 years younger, more energy, more strength, less weight, lower bp, better overall health. I also don't miss eating meat at all, I really enjoy new ways of eating vegetables and beans, and fruits.
Title: Re: Health and Fitness thread
Post by: CF033 on January 09, 2018, 12:24:44 AM
I've been in the gym off and on for years, but I've done a few different things to stay in shape over the years.

Played pick-up basketball a ton when I was younger.

Lifting weights my most successful go at it was probably following Jason Blaha's 5x5 routine (check out YouTube) until I majorly strained my lower back doing a squat.

I cycled for years which I love. For a while I was doing 40-50 mile rides a few days a week.

I've run a few obstacle course races, most recently a 5 mile spartan.

Most recently I've been doing the 46 high peaks of the Adirondacks and along with cycling probably my most enjoyable form of exercise. So far 6/46. Although right now I am in the gym for the winter but I may do a winter hike next month.

So nothing too extreme, but enough to stay in shape. I mostly eat what I want... In moderation. 43, 6' 4" 200lbs
Title: Re: Fitness and trainning : what is your routine?
Post by: Sixth Man on January 09, 2018, 04:09:16 AM
Anybody supplement with vitamin d3?  how much IU do you take per day?

2000 mg a day per my doctor...

you mean 2000IU

do you feel a difference?

I have upped my dosage to 3000IU . Feeling much better

I take 4000IU per day, but that is because of a near-fatal neurological infection many moons ago has left me with acute sensitivities to heat and excessive sunlight.  Since I reside in the Sacramento area, I maintain an underground existence, kind of like a human mole! 
Title: Re: Health and Fitness thread
Post by: Androslav on January 09, 2018, 04:38:04 AM
Is anyone using hemp oil on a daily basis?
My family has been producing it for years (cold pressed at 28C/82F, unfiltered, ECO certified)
I would like to hear some first-hand impressions/experiences.
Title: Re: Fitness and trainning : what is your routine?
Post by: Surferdad on January 09, 2018, 09:09:24 AM
Anybody supplement with vitamin d3?  how much IU do you take per day?

2000 mg a day per my doctor...

you mean 2000IU

do you feel a difference?

I have upped my dosage to 3000IU . Feeling much better

I take 4000IU per day, but that is because of a near-fatal neurological infection many moons ago has left me with acute sensitivities to heat and excessive sunlight.  Since I reside in the Sacramento area, I maintain an underground existence, kind of like a human mole!
I also take 4000IU per day of Vitamin-D.  Nearly everyone who works in an office needs to supplement with Vitamin-D because of lack of sufficient exposure to sunlight, and because you generally can't get enough in your diet.

Speaking of supplements, I also daily take 64mg of iron since I have been slightly anemic my whole life.  I also take fish oil (1562mg of Omega-3 fatty acids) for control of HDL/LDL ratio, as well as a multi-vitamin.
Title: Re: Fitness and trainning : what is your routine?
Post by: Androslav on January 09, 2018, 09:30:10 AM
Anybody supplement with vitamin d3?  how much IU do you take per day?

2000 mg a day per my doctor...

you mean 2000IU

do you feel a difference?

I have upped my dosage to 3000IU . Feeling much better

I take 4000IU per day, but that is because of a near-fatal neurological infection many moons ago has left me with acute sensitivities to heat and excessive sunlight.  Since I reside in the Sacramento area, I maintain an underground existence, kind of like a human mole!
I also take 4000IU per day of Vitamin-D.  Nearly everyone who works in an office needs to supplement with Vitamin-D because of lack of sufficient exposure to sunlight, and because you generally can't get enough in your diet.

Speaking of supplements, I also daily take 64mg of iron since I have been slightly anemic my whole life.  I also take fish oil (1562mg of Omega-3 fatty acids) for control of HDL/LDL ratio, as well as a multi-vitamin.
I think that is propaganda nonsense talking, selling balls like they are kidneys. If you walk toward your work each day or you just go to the supermarket and back you will be OK.
Think of it this way - do inhabitants of our planet, those that live inside the polar circle, remain healthy (regarding vitamin D, not talking about the Sun's psychological effect on the human brain) during the polar night period?
Title: Re: Health and Fitness thread
Post by: Quetzalcoatl on January 09, 2018, 09:36:49 AM
I live in SoCal so I take zero mg a day
Title: Re: Fitness and trainning : what is your routine?
Post by: Surferdad on January 09, 2018, 02:47:27 PM
Anybody supplement with vitamin d3?  how much IU do you take per day?

2000 mg a day per my doctor...

you mean 2000IU

do you feel a difference?

I have upped my dosage to 3000IU . Feeling much better

I take 4000IU per day, but that is because of a near-fatal neurological infection many moons ago has left me with acute sensitivities to heat and excessive sunlight.  Since I reside in the Sacramento area, I maintain an underground existence, kind of like a human mole!
I also take 4000IU per day of Vitamin-D.  Nearly everyone who works in an office needs to supplement with Vitamin-D because of lack of sufficient exposure to sunlight, and because you generally can't get enough in your diet.

Speaking of supplements, I also daily take 64mg of iron since I have been slightly anemic my whole life.  I also take fish oil (1562mg of Omega-3 fatty acids) for control of HDL/LDL ratio, as well as a multi-vitamin.
I think that is propaganda nonsense talking, selling balls like they are kidneys. If you walk toward your work each day or you just go to the supermarket and back you will be OK.
Think of it this way - do inhabitants of our planet, those that live inside the polar circle, remain healthy (regarding vitamin D, not talking about the Sun's psychological effect on the human brain) during the polar night period?
I did have one doctor, many years ago, claim that insufficient vitamin D is not harmful.  He was the only one and it was outside his specialty.  I have gotten routine blood tests and I'm deficient in vitamin D unless I take supplements.  Now perhaps you want to argue that vitamin D is not needed for good health.  That a different issue and I bet you will have an uphill battle.
Title: Re: Health and Fitness thread
Post by: Neurotic Guy on January 09, 2018, 05:01:48 PM
Really great to have input from knowledgeable people here on this health and fitness!

Here is my issue:
I'll be 60 in August.  5'7" and weigh about 145.    My weight has never been an issue -- I eat as much as I want; anything I want.  I am also not an intense workout person.  I force myself into the gym 2 or 3 times a week and get through a 30-40 minute "workout" of 15 minutes mild aerobic and 15-20 minutes of push-ups, squats, sit-ups (ish), and bench press (about 90-100 lbs).  I don't care too much about what I look like, but I'd say my physique is OK.
I used to play b-ball once a week, but had hip arthritis resulting in a hip replacement in June -- so haven't played in about a year (want to return to it, but can't yet).

Blood tests showed deficiencies in B12 and D, so I use supplements.  Despite a hearty appetite and not a great diet health-wise (probably in the OK range -- maybe), my weight never changes and my cholesterol is good. Diet is high on carbs.

My issue is that for the first time in my life, my blood pressure is high.  Average around 145/80.  Always was 120/80 till about 2 years ago.  Low-dose of Amlodopine hasn't changed anything.

Any thoughts on the level of concern, or suggestions on changes I could make to reduce the BP?  Will more exercise help? If so, what exercise?   Obviously, reducing sodium intake is something I've considered (BTW, I drink no soda) -- but not sure quite how to best reduce it.  I feel like I need to eat a good amount to maintain my weight.
Title: Re: Health and Fitness thread
Post by: celticsclay on January 09, 2018, 05:39:05 PM
Really great to have input from knowledgeable people here on this health and fitness!

Here is my issue:
I'll be 60 in August.  5'7" and weigh about 145.    My weight has never been an issue -- I eat as much as I want; anything I want.  I am also not an intense workout person.  I force myself into the gym 2 or 3 times a week and get through a 30-40 minute "workout" of 15 minutes mild aerobic and 15-20 minutes of push-ups, squats, sit-ups (ish), and bench press (about 90-100 lbs).  I don't care too much about what I look like, but I'd say my physique is OK.
I used to play b-ball once a week, but had hip arthritis resulting in a hip replacement in June -- so haven't played in about a year (want to return to it, but can't yet).

Blood tests showed deficiencies in B12 and D, so I use supplements.  Despite a hearty appetite and not a great diet health-wise (probably in the OK range -- maybe), my weight never changes and my cholesterol is good. Diet is high on carbs.

My issue is that for the first time in my life, my blood pressure is high.  Average around 145/80.  Always was 120/80 till about 2 years ago.  Low-dose of Amlodopine hasn't changed anything.

Any thoughts on the level of concern, or suggestions on changes I could make to reduce the BP?  Will more exercise help? If so, what exercise?   Obviously, reducing sodium intake is something I've considered (BTW, I drink no soda) -- but not sure quite how to best reduce it.  I feel like I need to eat a good amount to maintain my weight.

This may be obvious but alcohol and caffiene can really impact bp pretty dramatically. Also would you say you are pretty stressed? I have been dealing with a lot of life stress the last 6 months and bp went up quite a bit.
Title: Re: Fitness and trainning : what is your routine?
Post by: Androslav on January 09, 2018, 05:42:33 PM
Anybody supplement with vitamin d3?  how much IU do you take per day?

2000 mg a day per my doctor...

you mean 2000IU

do you feel a difference?

I have upped my dosage to 3000IU . Feeling much better

I take 4000IU per day, but that is because of a near-fatal neurological infection many moons ago has left me with acute sensitivities to heat and excessive sunlight.  Since I reside in the Sacramento area, I maintain an underground existence, kind of like a human mole!
I also take 4000IU per day of Vitamin-D.  Nearly everyone who works in an office needs to supplement with Vitamin-D because of lack of sufficient exposure to sunlight, and because you generally can't get enough in your diet.

Speaking of supplements, I also daily take 64mg of iron since I have been slightly anemic my whole life.  I also take fish oil (1562mg of Omega-3 fatty acids) for control of HDL/LDL ratio, as well as a multi-vitamin.
I think that is propaganda nonsense talking, selling balls like they are kidneys. If you walk toward your work each day or you just go to the supermarket and back you will be OK.
Think of it this way - do inhabitants of our planet, those that live inside the polar circle, remain healthy (regarding vitamin D, not talking about the Sun's psychological effect on the human brain) during the polar night period?
I did have one doctor, many years ago, claim that insufficient vitamin D is not harmful.  He was the only one and it was outside his specialty.  I have gotten routine blood tests and I'm deficient in vitamin D unless I take supplements.  Now perhaps you want to argue that vitamin D is not needed for good health.  That a different issue and I bet you will have an uphill battle.
I don't claim that insufficient vitamin D is not harmful, it is vital for us humans. I would never encourage you to dismiss your doctors input too.
My take is that not all of us can absorb/generate vitamins equally well. Also I firmly believe that synthetic vitamins are much less efficient than the natural ones and it takes time (weeks/moths) for a body/enzymes to figure out the way to abstract them from the diet.

But as it is with all things in life - if it works for you, great. Who am I to tell you differently.
Title: Re: Health and Fitness thread
Post by: Phantom255x on January 09, 2018, 05:56:11 PM
Well, college and classes started up again, and now after a few days at the gym there, my upper body feels so sore  :P

But to be honest, I didn't workout as much during winter break (partially because I was busy, but also because it was so cold outside so I couldn't go out to shoot hoops or run with wind chills below 0 almost everyday), though I do have an elliptical in my house which I used for some cardio/running exercises. Usually I run across and back from the beach (I live near one in a city just south of Boston), but it was just too cold most days. But yeah, did not do as much upper body exercises/routines during the break.

Typically at the gym, I do about 30-35 minutes of running on a treadmill/elliptical (whatever is available since sometimes it can get crowded that area), and then I do about 25-30 minutes strength workouts using the machines and lifting some weights. Also spend about 5-10 minutes simply stretching. If time allows, I also jog/run 0.5-1.0 miles on an indoor track we have to "loosen up" and get some endurance as well.

BUT obviously, once assignments and exams start to pile up, going to the gym and working out won't be as "usual"  :P

Oh and I'm 5' 9" and about 160 lbs. I want to lose some weight (get it to around 150), but I'm also hoping to build some muscle along the way (my Doctor even said that at this point, it may be best to do more strength workouts since I'm at the "normal" weight for most adult males apparently, and losing too much, like 20 pounds more, would actually put me underweight...).
Title: Re: Health and Fitness thread
Post by: Neurotic Guy on January 09, 2018, 05:58:06 PM
Really great to have input from knowledgeable people here on this health and fitness!

Here is my issue:
I'll be 60 in August.  5'7" and weigh about 145.    My weight has never been an issue -- I eat as much as I want; anything I want.  I am also not an intense workout person.  I force myself into the gym 2 or 3 times a week and get through a 30-40 minute "workout" of 15 minutes mild aerobic and 15-20 minutes of push-ups, squats, sit-ups (ish), and bench press (about 90-100 lbs).  I don't care too much about what I look like, but I'd say my physique is OK.
I used to play b-ball once a week, but had hip arthritis resulting in a hip replacement in June -- so haven't played in about a year (want to return to it, but can't yet).

Blood tests showed deficiencies in B12 and D, so I use supplements.  Despite a hearty appetite and not a great diet health-wise (probably in the OK range -- maybe), my weight never changes and my cholesterol is good. Diet is high on carbs.

My issue is that for the first time in my life, my blood pressure is high.  Average around 145/80.  Always was 120/80 till about 2 years ago.  Low-dose of Amlodopine hasn't changed anything.

Any thoughts on the level of concern, or suggestions on changes I could make to reduce the BP?  Will more exercise help? If so, what exercise?   Obviously, reducing sodium intake is something I've considered (BTW, I drink no soda) -- but not sure quite how to best reduce it.  I feel like I need to eat a good amount to maintain my weight.

This may be obvious but alcohol and caffiene can really impact bp pretty dramatically. Also would you say you are pretty stressed? I have been dealing with a lot of life stress the last 6 months and bp went up quite a bit.
I don't drink much, but I could reduce coffee though I'm not heavy on that.  Stress is a factor, but not really more over the last couple of years than before.

Going decaf when I can.
Title: Re: Health and Fitness thread
Post by: celticsclay on January 09, 2018, 06:22:09 PM
Really great to have input from knowledgeable people here on this health and fitness!

Here is my issue:
I'll be 60 in August.  5'7" and weigh about 145.    My weight has never been an issue -- I eat as much as I want; anything I want.  I am also not an intense workout person.  I force myself into the gym 2 or 3 times a week and get through a 30-40 minute "workout" of 15 minutes mild aerobic and 15-20 minutes of push-ups, squats, sit-ups (ish), and bench press (about 90-100 lbs).  I don't care too much about what I look like, but I'd say my physique is OK.
I used to play b-ball once a week, but had hip arthritis resulting in a hip replacement in June -- so haven't played in about a year (want to return to it, but can't yet).

Blood tests showed deficiencies in B12 and D, so I use supplements.  Despite a hearty appetite and not a great diet health-wise (probably in the OK range -- maybe), my weight never changes and my cholesterol is good. Diet is high on carbs.

My issue is that for the first time in my life, my blood pressure is high.  Average around 145/80.  Always was 120/80 till about 2 years ago.  Low-dose of Amlodopine hasn't changed anything.

Any thoughts on the level of concern, or suggestions on changes I could make to reduce the BP?  Will more exercise help? If so, what exercise?   Obviously, reducing sodium intake is something I've considered (BTW, I drink no soda) -- but not sure quite how to best reduce it.  I feel like I need to eat a good amount to maintain my weight.

This may be obvious but alcohol and caffiene can really impact bp pretty dramatically. Also would you say you are pretty stressed? I have been dealing with a lot of life stress the last 6 months and bp went up quite a bit.
I don't drink much, but I could reduce coffee though I'm not heavy on that.  Stress is a factor, but not really more over the last couple of years than before.

Going decaf when I can.

Cool deal. It sounds like you are on the right track. I got to make some big health changes myself.
Title: Re: Health and Fitness thread
Post by: BringToughnessBack on January 09, 2018, 07:34:35 PM
Take a close look at your sodium level. They have free apps that you can calculate daily intake of sodium. Try not to use any additional salt on your food as well. High sodium diets are common. Prepackaged almost everything can push you above daily limits.
Title: Re: Health and Fitness thread
Post by: jambr380 on January 09, 2018, 09:41:32 PM
Well, college and classes started up again, and now after a few days at the gym there, my upper body feels so sore  :P

But to be honest, I didn't workout as much during winter break (partially because I was busy, but also because it was so cold outside so I couldn't go out to shoot hoops or run with wind chills below 0 almost everyday), though I do have an elliptical in my house which I used for some cardio/running exercises. Usually I run across and back from the beach (I live near one in a city just south of Boston), but it was just too cold most days. But yeah, did not do as much upper body exercises/routines during the break.

Typically at the gym, I do about 30-35 minutes of running on a treadmill/elliptical (whatever is available since sometimes it can get crowded that area), and then I do about 25-30 minutes strength workouts using the machines and lifting some weights. Also spend about 5-10 minutes simply stretching. If time allows, I also jog/run 0.5-1.0 miles on an indoor track we have to "loosen up" and get some endurance as well.

BUT obviously, once assignments and exams start to pile up, going to the gym and working out won't be as "usual"  :P

Oh and I'm 5' 9" and about 160 lbs. I want to lose some weight (get it to around 150), but I'm also hoping to build some muscle along the way (my Doctor even said that at this point, it may be best to do more strength workouts since I'm at the "normal" weight for most adult males apparently, and losing too much, like 20 pounds more, would actually put me underweight...).

Good to hear you are back on track. I definitely miss my University fitness center - it was excellent.

If you are going to start 'bulking up' and trying to gain more muscle, just remember it is so much easier to get fat than to actually be cut and muscular. Most of the dudes you see at the gym may look huge, but actually have a lot more fat than you know (or they know). Unless you are going to devote your life to fitness like JSD or manl_lui, you are much better off trying to incorporate all facets of fitness into your workout routine. You and your body will appreciate it a lot more when you start to get older. It sounds like you have that covered already, though.  8)

Title: Re: Health and Fitness thread
Post by: Phantom255x on January 09, 2018, 10:01:38 PM
Well, college and classes started up again, and now after a few days at the gym there, my upper body feels so sore  :P

But to be honest, I didn't workout as much during winter break (partially because I was busy, but also because it was so cold outside so I couldn't go out to shoot hoops or run with wind chills below 0 almost everyday), though I do have an elliptical in my house which I used for some cardio/running exercises. Usually I run across and back from the beach (I live near one in a city just south of Boston), but it was just too cold most days. But yeah, did not do as much upper body exercises/routines during the break.

Typically at the gym, I do about 30-35 minutes of running on a treadmill/elliptical (whatever is available since sometimes it can get crowded that area), and then I do about 25-30 minutes strength workouts using the machines and lifting some weights. Also spend about 5-10 minutes simply stretching. If time allows, I also jog/run 0.5-1.0 miles on an indoor track we have to "loosen up" and get some endurance as well.

BUT obviously, once assignments and exams start to pile up, going to the gym and working out won't be as "usual"  :P

Oh and I'm 5' 9" and about 160 lbs. I want to lose some weight (get it to around 150), but I'm also hoping to build some muscle along the way (my Doctor even said that at this point, it may be best to do more strength workouts since I'm at the "normal" weight for most adult males apparently, and losing too much, like 20 pounds more, would actually put me underweight...).

Good to hear you are back on track. I definitely miss my University fitness center - it was excellent.

If you are going to start 'bulking up' and trying to gain more muscle, just remember it is so much easier to get fat than to actually be cut and muscular. Most of the dudes you see at the gym may look huge, but actually have a lot more fat than you know (or they know). Unless you are going to devote your life to fitness like JSD or manl_lui, you are much better off trying to incorporate all facets of fitness into your workout routine. You and your body will appreciate it a lot more when you start to get older. It sounds like you have that covered already, though.  8)



Thanks! TP for those suggestions

Yeah I was pretty skinny in my high school years (skeleton lol) and have kind of added muscle but also some fat as well. I'm pretty much balancing cardio and strength in my workouts and it's been good so far.

The thing is I try my best but it's also really hard to maintain a completely healthy eating schedule here lol, whereas you hear some people talk about how they only have like a salad and a slice of bread many days of the week (or something along those lines) and I'm like "dang if I see a donut on the table of a room I'm grabbing it immediately"  :P

Like I still eat pretty healthy each week but there about 2, maybe 3 days I eat some junk food or fast food (in between classes or on weekends with friends and family), and as you said, it is pretty easy to gain fat quickly. It's just a cruel world...  :(  :P
Title: Re: Health and Fitness thread
Post by: LatterDayCelticsfan on January 10, 2018, 12:36:03 AM
Looking to gain 10 Kilos of muscle in 10 months starting March. I am 5 foot 8, and at approximately 56 kilos. Any suggestions on what kind of work out is good to build up my condition for January and February and what sort of work out is best for adding muscle mass thereafter?
Title: Re: Health and Fitness thread
Post by: Jiri Welsch on January 10, 2018, 12:56:16 AM
Looking to gain 10 Kilos of muscle in 10 months starting March. I am 5 foot 8, and at approximately 56 kilos. Any suggestions on what kind of work out is good to build up my condition for January and February and what sort of work out is best for adding muscle mass thereafter?

10kg of legit lean muscle in 10 months is nearly impossible naturally! However, you could certainly gain that much and then cut down on your BF% as time goes on.

In my experience, if simply mass is your goal, it’s impossible to overemphasize compound lifts (exercises like Bench, Deadlift, Squat, and Clean that get multiple muscle groups simultaneously). Don’t isolate muscle groups like you’re a bodybuilder until you’re much closer to your 10kg goal.

Simplifying here, but I’d go for a 5x5 workout for your first two months just to build up strength and confidence. You’ll likely experience some newb gains by shocking your body, and you can alternate the sets/reps as the weather improves.

When aiming for hypertrophy, try to stay in the ~10 rep range after a few months of 5x5.

Last, you need to be eating a caloric excess. Probably 300 calories above your maintenance is good. Foods like overnight oats, avocados, peanut butter, quinoa, etc. that are high in calories will help. But make sure you’re not going crazy with the fats.

Let me know if you have any other questions!
Title: Re: Health and Fitness thread
Post by: the TRUTH on January 10, 2018, 12:59:44 AM
Looking to gain 10 Kilos of muscle in 10 months starting March. I am 5 foot 8, and at approximately 56 kilos. Any suggestions on what kind of work out is good to build up my condition for January and February and what sort of work out is best for adding muscle mass thereafter?

I'm not sure how long you've been training or what type of workouts you've been doing. The biggest key to building muscle is learning how to execute each exercise properly - zero momentum and crazy contractions on the working muscle at all portions of the strength curve.

Every muscle has a strength curve similar to a bell curve - there's a shortened portion of the range, a middle portion of the range and a lengthened portion of the range. Most people only know about - and therefore focus on - the middle portion of the range, so they leave a lot of potential gains on the table by not focusing on the shortened or lengthened ends of the range. Learning how to fully shorten and lengthen each muscle group - and then getting stronger at those extremes - will make a big difference for you.

Know why you're doing each exercise (ie which muscle you're targeting) and make sure you're feeling the contraction in that muscle for the entire range of motion. There are a bunch of different aspects that you can manipulate to help build muscle - volume, density, tension and frequency just to name a few.

Feel free to pass along a general training history, body composition, age, nutrition habits, etc.
Title: Re: Health and Fitness thread
Post by: kiwiceltic on January 10, 2018, 06:10:52 AM
Looking to gain 10 Kilos of muscle in 10 months starting March. I am 5 foot 8, and at approximately 56 kilos. Any suggestions on what kind of work out is good to build up my condition for January and February and what sort of work out is best for adding muscle mass thereafter?

10kg of legit lean muscle in 10 months is nearly impossible naturally! However, you could certainly gain that much and then cut down on your BF% as time goes on.

In my experience, if simply mass is your goal, it’s impossible to overemphasize compound lifts (exercises like Bench, Deadlift, Squat, and Clean that get multiple muscle groups simultaneously). Don’t isolate muscle groups like you’re a bodybuilder until you’re much closer to your 10kg goal.

Simplifying here, but I’d go for a 5x5 workout for your first two months just to build up strength and confidence. You’ll likely experience some newb gains by shocking your body, and you can alternate the sets/reps as the weather improves.

When aiming for hypertrophy, try to stay in the ~10 rep range after a few months of 5x5.

Last, you need to be eating a caloric excess. Probably 300 calories above your maintenance is good. Foods like overnight oats, avocados, peanut butter, quinoa, etc. that are high in calories will help. But make sure you’re not going crazy with the fats.

Let me know if you have any other questions!

This pretty much somes up gaining mass perfectly. The only thing i’d add is to make sure you’re getting the right fuel pre and post workout. Stay away from simple carbs and anything processed post workout and you’ll be fine if you stay disciplined.
Title: Re: Fitness and trainning : what is your routine?
Post by: Surferdad on January 10, 2018, 07:16:52 AM
Anybody supplement with vitamin d3?  how much IU do you take per day?

2000 mg a day per my doctor...

you mean 2000IU

do you feel a difference?

I have upped my dosage to 3000IU . Feeling much better

I take 4000IU per day, but that is because of a near-fatal neurological infection many moons ago has left me with acute sensitivities to heat and excessive sunlight.  Since I reside in the Sacramento area, I maintain an underground existence, kind of like a human mole!
I also take 4000IU per day of Vitamin-D.  Nearly everyone who works in an office needs to supplement with Vitamin-D because of lack of sufficient exposure to sunlight, and because you generally can't get enough in your diet.

Speaking of supplements, I also daily take 64mg of iron since I have been slightly anemic my whole life.  I also take fish oil (1562mg of Omega-3 fatty acids) for control of HDL/LDL ratio, as well as a multi-vitamin.
I think that is propaganda nonsense talking, selling balls like they are kidneys. If you walk toward your work each day or you just go to the supermarket and back you will be OK.
Think of it this way - do inhabitants of our planet, those that live inside the polar circle, remain healthy (regarding vitamin D, not talking about the Sun's psychological effect on the human brain) during the polar night period?
I did have one doctor, many years ago, claim that insufficient vitamin D is not harmful.  He was the only one and it was outside his specialty.  I have gotten routine blood tests and I'm deficient in vitamin D unless I take supplements.  Now perhaps you want to argue that vitamin D is not needed for good health.  That a different issue and I bet you will have an uphill battle.
I don't claim that insufficient vitamin D is not harmful, it is vital for us humans. I would never encourage you to dismiss your doctors input too.
My take is that not all of us can absorb/generate vitamins equally well. Also I firmly believe that synthetic vitamins are much less efficient than the natural ones and it takes time (weeks/moths) for a body/enzymes to figure out the way to abstract them from the diet.

But as it is with all things in life - if it works for you, great. Who am I to tell you differently.
Definitely agree.  That is why a good balanced diet with plenty of fruits and veggies is so important.  I fully recognize that a big percentage of my supplements are not getting absorbed.  I do try to take them right after eating so the fat-soluble vitamins can better absorb and the water-soluble vitamins don't just flush down an empty GI tract.  However, I know for a fact that at least some are being absorbed because my blood levels of vitamin-D and iron have both come up to normal range.
Title: Re: Health and Fitness thread
Post by: Granath on January 10, 2018, 08:22:26 AM
Looking to gain 10 Kilos of muscle in 10 months starting March. I am 5 foot 8, and at approximately 56 kilos. Any suggestions on what kind of work out is good to build up my condition for January and February and what sort of work out is best for adding muscle mass thereafter?

You're a skinny dude.

Gaining 20 pounds of muscle mass in 10 months IS possible depending on your body type (I can easily do it but I'll never be skinny again) but to do it you're going to have change a bunch of things. Most importantly, you're probably going to have to change your eating habits. To gain that kind of mass you're going to need to eat. A lot. A lot of grilled chicken, fish, veggies, rice. Probably about 4,000 calories worth to build mass. Then you're going to need to lift. A lot.

This guy did the Hugh Jackman workout for 10 weeks and gained significant weight and muscle mass but it's not easy. https://www.youtube.com/watch?v=h37hWUvccUQ
Title: Re: Health and Fitness thread
Post by: LatterDayCelticsfan on January 10, 2018, 09:24:16 AM
Thanks for the input guys. Lots of stuff to digest
Title: Re: Health and Fitness thread
Post by: triboy16f on April 18, 2018, 02:43:19 PM
Recently started to take coconut oil supplements. Im impressed

Anybody else take it?
Title: Re: Health and Fitness thread
Post by: DefenseWinsChamps on April 18, 2018, 02:45:33 PM
Recently started to take coconut oil supplements. Im impressed

Anybody else take it?

No. What are you impressed with about it?
Title: Re: Health and Fitness thread
Post by: triboy16f on April 18, 2018, 03:02:54 PM
Recently started to take coconut oil supplements. Im impressed

Anybody else take it?

No. What are you impressed with about it?

Metabolism boosted. Body temp is warmer

It has also anti virus properties.  It also helps with digestion and absorb nutrients from food and supplements

I guess this is why alot of supplements out there are coated with coconut oil
Title: Re: Health and Fitness thread
Post by: triboy16f on June 09, 2018, 02:42:18 PM
Recently I was recommended this supplement. 

Color me highly impressed. It is excellent to help cope with stress.  It can also alleviate anxiety, depression, ADHD issues.   A few things I was facing during the playoffs , especially game 7 of ECF :(


https://www.nowfoods.com/supplements/magnesium-inositol-relax-powder
Title: Re: Health and Fitness thread
Post by: triboy16f on June 09, 2018, 02:43:16 PM
Anybody into this crossfit craze?

I'm starting to get into it.  Also been watching the regionals.   Like a mini olympics. Fun to watch
Title: Re: Health and Fitness thread
Post by: dreamgreen on June 09, 2018, 03:05:19 PM
Looking to gain 10 Kilos of muscle in 10 months starting March. I am 5 foot 8, and at approximately 56 kilos. Any suggestions on what kind of work out is good to build up my condition for January and February and what sort of work out is best for adding muscle mass thereafter?

You're a skinny dude.

Gaining 20 pounds of muscle mass in 10 months IS possible depending on your body type (I can easily do it but I'll never be skinny again) but to do it you're going to have change a bunch of things. Most importantly, you're probably going to have to change your eating habits. To gain that kind of mass you're going to need to eat. A lot. A lot of grilled chicken, fish, veggies, rice. Probably about 4,000 calories worth to build mass. Then you're going to need to lift. A lot.

This guy did the Hugh Jackman workout for 10 weeks and gained significant weight and muscle mass but it's not easy. https://www.youtube.com/watch?v=h37hWUvccUQ

So he did steroids?
Title: Re: Health and Fitness thread
Post by: Celtics4ever on June 09, 2018, 05:11:53 PM
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Looking to gain 10 Kilos of muscle in 10 months starting March. I am 5 foot 8, and at approximately 56 kilos. Any suggestions on what kind of work out is good to build up my condition for January and February and what sort of work out is best for adding muscle mass thereafter?

Eats lot of good protein and do heavy lifts that use a lot of body parts like Squat, Deadlift, Bent over Row, Bench Press and Military Press.

Olympic lifting is good for you body too.  A lot of ability to gain muscle is in your genes.   I always got bigger gains than the guys I worked out with, even though I was san****ging a little in terms of working out with them and I was stronger.    I have Scandinavian Genes so strong man stuff was always easy for me.

For size do 8-13 reps and three sets.