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01-13-2021, 02:03 PM | #26 | ||
Scooby Newbie
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Join Date: Feb 2009
Location: MI
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- Track your calories in / out - Use a weigh scale if you have to - Setup your macros around protein and fill carbs / fats to fit your style. - See how your progress goes. I've done Keto, intermittent fasting, low carb, high protein, etc. I dropped from 208lbs -> 149lbs in 8mo. You have to find what fits for your body / lifestyle and be disciplined.
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01-13-2021, 02:15 PM | #27 | |
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Member#: 35920
Join Date: Apr 2003
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AKIC
Location: Wasilla, AK
Vehicle:2020 Jeep SRT 18 Tundra Platinum / Pro |
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- Be consistent. The most basic plan (eat better, eat less, move more) done consistently will produce better results than the most advanced plan done half ass. - Eat less crap, replace it with simple healthy unprocessed Whole Foods, - Drink more water, greatly limit alcohol and empty liquid calories, - Track your food on MyFitnessPal - Be consistent - Sleep more, - Move more, LISS cardio is a great calorie burner while not beating you up so you can still get big 3 lifts in. I prefer incline walking, weighted walking (ankle weights and vest), and stair machine. - Be consistent - Calories in < Calories out still rules. Find your daily maintenance calories, then drop 250 calories. 3500 calories per pound, so you’ll lose a couple pounds per month at least. - Oh, and be consistent. |
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01-13-2021, 04:24 PM | #28 |
Scooby Specialist
Member#: 419593
Join Date: Apr 2015
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Great post ^
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01-13-2021, 11:33 PM | #29 | |
Scooby Specialist
Member#: 34931
Join Date: Apr 2003
Chapter/Region:
Tri-State
Location: Eagles are ****ing
Vehicle:. Super bowl LII Champions! |
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01-14-2021, 12:51 PM | #30 | |||
Scooby Guru
Member#: 139693
Join Date: Feb 2007
Vehicle:Dura ngo 95 horrorshow |
Agree with this, will add some notes.
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Small consistent meals at timed intervals is the only way I can get the required protein I need because the body can only process so much protein at a time. I do 3-4 meals a day and 2-3 meal replacements that consist of protein shake/bar with fruit. These meals are 300-500 calories. 6 meals total. And most of the time on weekends I condense down to 5 meals per day because I sleep more on the weekends. Quote:
Water and protein are your friends. I drink so much water I could set my watch by my pisses. Most of that water I'm pouring in electrolyte powder (Gatorade sugar free stuff or Propel) as water is not enough. You need electrolytes. Anywhere I go I have water with me, 100% of the time. For the soda freaks, switch out to carbonated water. They are many brands and many flavors. Try them all. i drink a lot of it myself as I like the carbonation because I used to drink soda on the reg. Some days I'll hit 12 canned waters, and most of that with electrolyte powder. I don't use this or any apps as I've been doing this too long. I suggest using apps only long enough that you learn it yourself. It should be in memory 100%. Great tool though. Quote:
The trick to all of it is be consistent. Weight lifting, learn it, know it, live it. Going to the gym, home or commercial, and doing some dinky weights where you aren't pushing yourself isn't going to do a lot. I see people in the gym where their body composition has not changed in 5 years. They are bs'ing on every piece of gear in there, playing on the phone, and not eating correctly because still fat. Muscle confusion, varying your exercises and workouts are key. You can't just do the same thing every single week for years on end. You have to switch it up and do the muscle groups differently, with some variations. You don't have to be Ah-nold with it but you must vary it as the body has a memory and you must trick it out and confuse it. If you aren't sore after lifting weights you didn't do it right. If you are not sweating you are not doing it right. You need a balance of weights, and some kind of cardio. Everyone is different with cardio. Some like to walk, run, stair-master, elliptical...myself I like to ride. And with the 'rona, I don't waste my time at the gym doing it. I bought a spin bike for the house and some time this year I'll have my own home gym with everything I need for every muscle group. As he said, you don't have to be training for a marathon on a bike. I ride mine and I'm not killing myself training for some BS. I get on it and ride, consistently, 45-60 minutes per. Many days I wheel it in the living room and watch tv. The good days is watching a film, or some series, where I'm riding, albeit slowly, for 2 straight hours. Eating is the biggest thing for people when I used to train folks. You have been marketed food since you could think. As a young child, it's sugary cereal and Happy meals. Teenager, fast food. Adult, every restaurant imaginable. People have such a hard time with food because of marketing and their whole life revolves around it as a social activity. See Thannksgiving and Christmas for the extreme examples. I cook all my meals and removed this as a social function. Takes me 10 minutes to eat and I'm on my way. I got so bored with going out to eat at restaurants that I don't go any longer and save big $$$. I diverted that $ spent to better quality grocery bought food. My freezer is stocked with Tilapia, Mahi, Salmon, high quality chicken. I'll splurge and buy Halibut or another expensive fish and occasionally buy beef, usually thin low fat sirloin to get that beef fix. Get an outdoor propane griddle or grill. Get into your cooking. And make extra when you do. Having a prepared meal in tupperware in your fridge, that takes 2-3 minutes to heat up when you don't feel like cooking or you are tired and wore out, immensely helps. In those situations people hit the chik fil-a or whatever, the drive-thru. And fast food is worse than smoking cigarettes. Obesity took over for smoking as America's #1 killer. So the corner Taco Bell or McDeez, well i call them crack houses, because that's what they are. And remember no boos or food tastes as good as being in shape feels. I'm the better part of 50 and I walk into the gym, in much better shape (that's putting it mildly) than people half my age. People at work make snide comments and what not all the time because I never go out to lunch with them. Like I'm an issue for them. That's just their own insecurity because they are foodies and can't change. They are also the people trying every new diet fad that comes up. The rules haven't changed, ever. You know what you should be eating and what you shouldn't be eating. Food is like alcoholism or drug addiction. Do you want to be in charge or the drug? Food is a drug for most which is why obesity is the #1 killer. Get in front of it and change your life. Get your sleep. Hardest thing for me during work days. I can only do 6 hours. Weekends I get 10 to make up for it. 12 if I can manage it. And one thing I forgot to mention. Weights and your muscles being sore, burns more calories than cardio. Cardio burns calories. When your muscles are sore from lifting, even while you sleep you are burning. Cardio is great and necessary but even when I sleep my metabolism is doing its job and muscles being sore is preventing fat when I sleep. Mo' questions ask, as many here can answer. Last edited by Pre; 01-14-2021 at 12:59 PM. |
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01-15-2021, 11:24 AM | #31 |
Scooby Newbie
Member#: 13997
Join Date: Jan 2002
Chapter/Region:
South East
Location: Birmingham, AL
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Oh Canada-
I've done what you're looking to do. At my biggest I was probably 310-315#. We're the same height, and I, too, "carried it well." That was my euphemism. But looking back, I was just fat in a not-as-obvious way. I'm never going to be under 225 or so, either, but even though I am stronk AF by now, I'm still 250ish pounds (251 this morning) and I look a million times better. Fall in love with training - you'll be doing it a lot. Most days a week, spend an hour or so in the gym. Run different linear progression protocols that will get you stronger. That'll put muscle mass on you and make it easier to cut down later. I'm partial to 5/3/1 and all its infinite variants. Do some cardio along with your weight work. I'm also a believer in incline treadmill walking. It gets the heart rate up and can be done for as long as you can stand it even after a punishing leg day. Human beings are bipedal animals - we are made to walk. Long distances. And it doesn't beat you up because it's what you are biologically made to do. Running... less so. Especially at heavyweight size. Pre is 300% right on meal prep stuff, too. It makes it SO MUCH EASIER to do the right thing, dietarily, when you can just grab a tray of chicken/rice/broccoli or whatever and nuke it. And coming from where you are to where you want to go is 80-90% a diet thing. How much you eat determines your net mass, and what that mass looks like depends mostly on what you do with your body and (a bit less so) the quality of the food you eat. I depart from the conventional thinking on protein a bit for someone trying to shrink as you are. You don't need 300g of protein a day, stick to getting 200-250, which can be challenging enough, and keep your carbs/ fats proportional. The difference in that 100g swing in protein is 400 calories, which is... substantial. However much protein you get, get about equal it with carbs and about half it with fats. That'll get you a 2500ish calorie diet, give or take, and that WILL shrink you from 295 down to... less. AND - it's not that hard or restrictive once you get used to it. I'm a high-teens body fat 250# guy who lifts heavy pretty much daily and usually gets 10-15000 steps in per my fitbit. ~3000 calories maintains me just fine, and if my inner fat boy would cooperate, I could probably cut weight further pretty easy- chopping 300-500 cals off a ~3000 cal maintenance budget is simple. But that fatboy is one cranky little bastard... Keep lifting and exercising. Start tracking your food in myfitnesspal. Definitely get and use a scale to weigh stuff. A $10 one from Amazon is fine, I keep one at work and at home. And beyond that - just keep doing it. People give up because it's "hard," but not liking your body because you are overweight is pretty doggone hard too. And that kind of hard shows up in a bunch of different places and different ways. I wish you well. Keep us posted how you're doing- but do get started. Last edited by wrigh003; 01-15-2021 at 12:22 PM. |
01-15-2021, 01:10 PM | #32 |
Scooby Newbie
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Join Date: Jun 2005
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Location: Winter Park, FL
Vehicle:2016 GT4 CWM |
On the note above about muscle confusion. How do you folks know when it's time to change it up? I've been doing 5/3/1 for almost 9 years now. Got stronger, sure, but old age and nagging injuries have dropped my 1RM lately. Never had intentions of being a big, strong guy.
My adage has always been that a good workout plan is one that you'll do consistently. But, should I mix it up? If so, to what? I'm still also very much a runner/cardio person. I come from a line of heart disease, high cholesterol, diabetes and I'd prefer to not let that streak continue. Between nagging knee injuries over the last 10 months, I've been doing more swimming, but would like to get back to running. ...maybe pick up a bike or something. I offer that in context for my lunchtime lifting plan. |
01-15-2021, 01:48 PM | #33 | |
Scooby Guru
Member#: 139693
Join Date: Feb 2007
Vehicle:Dura ngo 95 horrorshow |
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None of us are Ah-nold competing for Mr. Olympia while injecting ourselves with steroids. Muscle confusion. Say on chest day, I do flat, incline and decline then flys. I just mix it up every week. One week I'll start with flat, the next incline, the next week I start with decline. One week I use nothing but bells, the next week machines, the next week bars. I just never do the exact same thing in the same order week to week. Apply that to arms, legs, back, shoulders, everything. I stick to 10-12 reps to failure. Once say, every 4 weeks or so I will drop weight and do 18-20 reps per set. Then maybe 4 weeks later I'll use more weight and do 6-8 reps to failure. I just try be to variable. One week on legs, hacks, smith assisted squats, leg extensions, leg curls, calf raises. The next week, instead, I start with lunges, then do leg press, etc. It's like instead of the normal pain I get after, I get extreme pain. That's when I know muscle confusion is working. Every few months I'll go in and just max everything out doing as much as I can but few reps. After years of this it gets tough to confuse the body. Cliffs: vary the order you do things, and each week switch to bar, bells, or machines. Never do ish in the same order or use the same exact exercise. |
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01-15-2021, 02:06 PM | #34 |
Scooby Specialist
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Join Date: Mar 2005
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Tri-State
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Vehicle:13' BMW X3 35i |
Muscle confusion is a dumb term, a marketing gimmick. There is no such thing. What there is, is specificity and variation. Nagging injuries can be a product of too much specificity. All of what Pre listed are ways to include variety, but I would caution against changing things every week. That's a surefire way to not being able to properly develop technique, let adaptations settle in and be retained. If you're going to do something, stick with it for a training cycle, I would day 4-6 weeks at a minimum.
If you have injuries, you need to figure out how to work around them and/or strengthen whatever you can to prevent them from occurring again. What kind of injuries? |
01-15-2021, 06:27 PM | #35 | |
Scooby Specialist
Member#: 419593
Join Date: Apr 2015
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I agree with most of your post minus the bold part. You gotta live your life. (unless of course you are competing and this is your profession). I was there and there is no way it was worth it, at least to me. You can still get in fantastic shape and enjoy a drink and a steak here and there. It is all about common sense and balance. |
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01-15-2021, 08:25 PM | #36 | |
Scooby Guru
Member#: 139693
Join Date: Feb 2007
Vehicle:Dura ngo 95 horrorshow |
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Living your life means different things to different people. I do what I need to do to stay consistent and live my life, which is riding motorcycles really fast around corners, getting tossed around on the lake on my supercharged PWC, doing Schutzhund work. And doing drills with firearms. + all the bs that comes with maintaining a traditional home. That stuff is way more fun to me than eating at restaurants and marketed bs. I get zero enjoyment from dining out. For me it is a complete waste of time and money. So is crap food. Want to get outside yourself, light up a joint. No calories and less harmful than alcohol. Want to have some crap food, make it yourself, half the portion you are used to eating, so your body will process it easier. Eat the other half in 3-4 hours. ptirmal, totally disagree. I just did a leg workout I rarely do and every muscle in my legs is shot, as are my glutes. Instead of a 7 day recovery, it will ll be 10 full days before I can do it again. Going from a bar workout for chest to dumbbells the next week to machines the next week is not some big deal. And muscle confusion is far from a marketing term. It works. Do the same ish every week your body gets used to it pretty quick, gains slow down, and you stagnate. You can call it muscle confusion, muscle shocking, whatever you want, but it works. I have been doing it for 25 years. It takes some creativity but in layman terms, using every piece of equipment in the gym. Do not get stuck on bar, bells, cables, or machines. Vary it up and do not do things in the same order. Master form on everything and do not worry about doing big weight. Leave that to the meat heads who are all show. The weight you do, in the beginning is completely irrelevant, work on form. It does not take long to master a dumbbell press, a barbell press, and a machine press if the weight is very low until you learn. Newbs should definitely stick with mastering one thing at a time. But none of it is difficult. Use low weight until your form is correct then start going to failure. All of this has been settled decades ago, there is nothing new but marketing bs workouts like a damn flat screen installed on the stationary bike. If brand newb. Get some Blu Rays or DVDs, or just watch you tube. I am pretty sure everything even possible is documented on YouTube. I still have Weiders old book for reference. In there you will find every possible variation of machine, bell, bar, cable, etc. Learn each one by one. Each person will have things they just do not like. I do not like awkward exercises that many people do. If you are new, and do not know WTF, or how to start, man get a trainer. NASM certified, and make damn sure they practice what they preach. We have some trainers at my gym that are fat asses and I would not give a drop of piss to train. Do not listen to anyone who does not practice what they preach. Last edited by Pre; 01-15-2021 at 08:32 PM. |
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01-16-2021, 08:51 AM | #37 |
Scooby Specialist
Member#: 419593
Join Date: Apr 2015
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Seems like we have a very similar outlook on this. What I meant is, that for example when I am out on a skiing trip with my friends, you better believe I am going to enjoy a nice cold IPA and a burger afterwards. While I do not need it or crave it, I really do enjoy that experience with zero regrets.
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01-17-2021, 06:49 PM | #38 | |
Scooby Newbie
Member#: 76622
Join Date: Dec 2004
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So I did get down to 278 in early March 2020 right before Covid locked us down and was on a good progression, the gyms shut down and I switched to working at home. I know I need to improve my sleep, so my wife and I are attempting to work on that (but excuse here - we foster infants who are on drug withdrawal so their sleep schedule is insane). I do need to get better at disciplined eating again, so I have recommitted to that especially since I cook more as my wife is also 5 months preggo. So can y’all explain to me what 5/3/1 is? I did pyramid training, have done some HITT training, yoga (ddp) and a bunch of other things trying to add tools to my tool case over the years and I’d appreciate a dumbed down version of this as I don’t want to read someone 52 page blog post about it. I apprentice all your input |
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01-17-2021, 07:01 PM | #39 |
Scooby Newbie
Member#: 120088
Join Date: Jul 2006
Chapter/Region:
MAIC
Location: SoMD
Vehicle:2001 Mazda3 Silver |
It's a strength program by Jim Wendler
https://www.jimwendler.com/ https://www.t-nation.com/workouts/531-how-to-build-pure-strength |
01-26-2021, 12:43 PM | #40 |
Scooby Specialist
Member#: 9480
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International
Location: Man of Mystery
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My testosterone came back at 614. Not bad for almost 50. I thought it was going to be lower for sure with the gym closed for 6 months and all the stress from COVID.
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05-15-2021, 09:59 PM | #41 | |
Scooby Specialist
Member#: 37678
Join Date: May 2003
Chapter/Region:
SCIC
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I'm going to take the liberty of posting sonething on scgt, who we all know, and probably owe at least a small thanks, every one of us. From his fb:
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06-11-2021, 11:03 AM | #42 |
*** Banned ***
Member#: 524847
Join Date: Jun 2021
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Because of the quarantine, I also have to study at home. Only I have no place in the backyard. There are outdoor exercise equipment that I bought recently. Of course, no home exercise machine can replace a trip to a fitness center. Training there, on various sports equipment, will be much more effective than at home, on a single device. One way or another, when choosing a device for homework, in addition to the doctor's recommendations, two more important factors should be taken into account: calorie consumption and fresh air. Training in the gym is good, but I no longer have the opportunity to go somewhere. At home, you need to force yourself to work on the body, so I had to follow advice from books and recommendations. So far it helps me.
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06-11-2021, 11:57 AM | #43 | |
Scooby Newbie
Member#: 153174
Join Date: Jul 2007
Chapter/Region:
SCIC
Location: SGV
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06-11-2021, 10:32 PM | #44 |
Scooby Specialist
Member#: 34931
Join Date: Apr 2003
Chapter/Region:
Tri-State
Location: Eagles are ****ing
Vehicle:. Super bowl LII Champions! |
wow that sucks...wishing scgt a fast and complete recovery
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08-09-2021, 01:56 PM | #45 |
Scooby Specialist
Member#: 82243
Join Date: Mar 2005
Chapter/Region:
Tri-State
Location: Philly
Vehicle:13' BMW X3 35i |
Dang, RIP mountaindog.
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08-09-2021, 04:14 PM | #46 |
Scooby Guru
Member#: 157348
Join Date: Aug 2007
Location: OOoOuuUUUGGGHH!!!!!
Vehicle:I Thlammed My Penith in the Car Door |
RIP Mountain Dog. 49 years old. You just never know, man.
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01-31-2022, 03:45 AM | #47 |
Scooby Specialist
Member#: 4103
Join Date: Feb 2001
Chapter/Region:
MWSOC
Location: Brookfield
Vehicle:2016 Mazda6 Red |
Couldn't find anywhere else to post this so, anybody know anything about home rowing machines?
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01-31-2022, 08:28 AM | #48 |
Scooby Newbie
Member#: 120088
Join Date: Jul 2006
Chapter/Region:
MAIC
Location: SoMD
Vehicle:2001 Mazda3 Silver |
I'll give you the same advice as everyone else on the internet.
Get a Concept 2. If it's too pricey, get one used. If you're not sure you want a C2 over XYZ rower, get a C2 and if you don't like it you can sell it for pretty much what you paid for it. Edit: Full disclaimer. I have a C2, and have bought several used for friends and family. |
01-31-2022, 08:32 AM | #49 |
Scooby Newbie
Member#: 216496
Join Date: Jul 2009
Chapter/Region:
MWSOC
Location: Cincinnati
Vehicle:MK8 GTI White |
I don’t own a C2 but used them in college and any gym that has one. Way better than any other I’ve used.
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01-31-2022, 12:23 PM | #50 |
NASIOC Supporter
Member#: 9401
Join Date: Aug 2001
Chapter/Region:
NESIC
Location: Bis dat, qui cito dat...
Vehicle:. Truth is a pathless land... |
A used C2 will be great and is basically bullet proof...
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