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-- Working Out Thread Part II
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quote:

Originally posted by butterfly so i took your advice and i have been sticking to a diet of around 1200 calories a day, with about an hour of light exercise a day. i've been finding that it is really tough to keep my energy levels up with 1200 calories if i eat anything at all that isnt good for me. so as a result, i havent had any junk food. in addition, i have been keep to a ratio of about 55% carbs, 30% fat and 15% protien. i am finding that even though i dont eat a lot of carbs (IMO) it is really hard to keep it at 55% cause the calaculator i am using (fitwatch) counts fruits and vegetables. anyway, i think this diet is going to work for me. it is challenging, but i feel pretty good and it is forcing me to eat wholesome nutritious foods (cause they are the only things that make me feel remotely full). anyway, my concern is this: my sister was alarmed at the idea of eating only 1200 calories cause she said it would put my body in shock and i would burn off muscle instead of fat. when i exercise, i generally walk or do power yoga. should i be concerned?

Re-read my post I made earlier. When you dip below your BMR your body goes into starvation mode and your body will go catabolic, breaking down your muscle for energy. Thus you will reach a plateau when dieting because your metabolism will drop.

You should shoot for 11 times your weight in calories per day. Less carbs, more protein. And fruits and vegetables are carbs, so yes they are included, you can't just disregard the carbs in them because they are healthy carbs when it comes to vegetables, but fruits are loaded with sugar. Vegetables are definitely good, but go easy on the fruit.

hey people
had some free time today looking around ta on my break at the gym i work at. feel free to ask questions im nasm certified if that means anything to anyone.
w00t

Zack3082,

Do you have any advice for the cause of joint and tendon pain? Its gotten to the point where if I do any weightlifting movement, the joints and tendons around the muscle kill me, preventing me from working out the muscle. When I bench, I feel little sharp pains all up and down my arms, in my joints, etc. I'm thinking about taking a week off. I've been going extremely heavy these last few weeks so maybe I've over done things? I'm taking Glucosamine and Chron at 2gs per day and have been for over 2 months to help with the joints.

quote:

Originally posted by Magnus Zack3082, Do you have any advice for the cause of joint and tendon pain? Its gotten to the point where if I do any weightlifting movement, the joints and tendons around the muscle kill me, preventing me from working out the muscle. When I bench, I feel little sharp pains all up and down my arms, in my joints, etc. I'm thinking about taking a week off. I've been going extremely heavy these last few weeks so maybe I've over done things? I'm taking Glucosamine and Chron at 2gs per day and have been for over 2 months to help with the joints.

do less weight...its that simple. i had similar problems when i was trying to do more weight then i should...use weight that you can handle and focus more on the muscle...

quote:

Originally posted by butterfly so i took your advice and i have been sticking to a diet of around 1200 calories a day, with about an hour of light exercise a day. i've been finding that it is really tough to keep my energy levels up with 1200 calories if i eat anything at all that isnt good for me. so as a result, i havent had any junk food. in addition, i have been keep to a ratio of about 55% carbs, 30% fat and 15% protien. i am finding that even though i dont eat a lot of carbs (IMO) it is really hard to keep it at 55% cause the calaculator i am using (fitwatch) counts fruits and vegetables. anyway, i think this diet is going to work for me. it is challenging, but i feel pretty good and it is forcing me to eat wholesome nutritious foods (cause they are the only things that make me feel remotely full). anyway, my concern is this: my sister was alarmed at the idea of eating only 1200 calories cause she said it would put my body in shock and i would burn off muscle instead of fat. when i exercise, i generally walk or do power yoga. should i be concerned?

well...maybe 1200 is a little low hehehe. you should probably listen to omegasox advice. i mean...i can remember back to when my friend was doing basically what i suggested and a lot of cardio and he lost 30 lbs in about a month and a half for his weight lifting competition...but it probably wasn't a real healthy thing to do hehe

quote:

Originally posted by zack3082 hey people had some free time today looking around ta on my break at the gym i work at. feel free to ask questions im nasm certified if that means anything to anyone. w00t

Recommend me a supplement. I want to lose weight and build muscle. Does such a thing exist? I was thinking of Betagen, but after researching on it, I'll pass.

well, how do you warm up.
you should be doing some form of warmup cardio, just enough to get your heart rate up. i usually walk for 5 mins @ 3.5-40
then you should do your normal stretching (static stretching)
you should have a good 2 sets before you begin consisting of atleast 15 reps. and again you should cool down getting blood back into your muscles, and then cool down with more stretches.

id try a good warmup before you work out, if you still feel pain, take some time off, if your the type that feels you have to be in the gym 6 days a week like me and have to work out or something do some kind of hard cardio and work your abs & core, just enough to make you feel like you have done something worthwhile.

i wouuld also try some kind of calcium carbonate, pill or powder form, i prefer powder.

also id prob need your stats.
age
how long you have been working out
if you have anykind of steroid history and if so what did you cycle.

quote:

Originally posted by Emil Recommend me a supplement. I want to lose weight and build muscle. Does such a thing exist? I was thinking of Betagen, but after researching on it, I'll pass.

ok, heres the deal supps dont do everything. unless you find out how your body works your wasting your time. if your not genetically blessed with a lean body, you are gonna have to up your calories and lower your reps. i dont want to get too into it yet cause i dont know if you want to know. but as far as anysupps id recomend,

anykind of creatine (phosphagen hp, phosphagenn elite.
thermogain, by muscletech is good i guess, as far as a thermogenic goes.
anykind of no2, i seem to lean out on this while still maintaining my lean body mass. i use bsn no-explode which has creatine,no2, and caffeine in it which you drink pre-workout. i love it

Pain is Gods way of hurting you. Stop whatever is causing it till it goes away.

word

quote:

Originally posted by Omegasox Haha, thanks dude, appreciate it. I rarely check threads anymore unless something catches me eye, whereas before I'd look at each and every one. Therefore the posting has dropped considerably. And yeah, I do the Pullovers as well. They are a good way to expand your ribcage and also work your triceps if you bring the DB all the way over your chest and then lower it, before taking it back behind your head. It's a nice compound movement.

Yeah man, my triceps are sore like crazy this morning!

chest day today, aint worked out since last thrusday so glad to get back.

incline bench press:
12kgs(26lbs) x 8, 12 x 8, 12 x 8

incline fly
10kgs(22lbs) x 8, 10 x 8, 8kgs(17lbs) x 8

DB press
8 x 8, 10 x 8, 10 x 8

chin ups
5, then 3.

dips:
5 and 5.

shrugs
10 x 8, 10 x 8, 12 x 8

singed up to fitday.com just there, seems excellent. few questions though.

where do i edit my info? i want to change my weight from kgs to pounds.

Also, how do i work out the grams of water i take?

quote:

Originally posted by Michael19 singed up to fitday.com just there, seems excellent. few questions though. where do i edit my info? i want to change my weight from kgs to pounds. Also, how do i work out the grams of water i take?

well, 1 g = 1 mL of water, roughly.

and kgs = kilos. did you mean lbs to kilos?

quote:

Originally posted by Michael19 singed up to fitday.com just there, seems excellent. few questions though. where do i edit my info? i want to change my weight from kgs to pounds. Also, how do i work out the grams of water i take?

go to the home menu...in there is a selection box for your prefered units of weight and height

nice one.

i kinda wish there was somewhere you could account for your body fat %...i do't like being on the cusp of moderately over weight HAHAHAHA

haha, poor chub's! j/k.


how fuckn eggs equal a cup?! why dont they do it by egg count??

i am pretty much in the middle of the reality weight

quote:

Originally posted by Michael19 haha, poor chub's! j/k. how fuckn eggs equal a cup?! why dont they do it by egg count?? i am pretty much in the middle of the reality weight

You can change the serving menu. Just click where it says cup and select the size of the egg.

i'm thinking of broadening my diet...anyone know any good site references where i can examine the nutrition stats on different foods...

quote:

Originally posted by Floorfiller i'm thinking of broadening my diet...anyone know any good site references where i can examine the nutrition stats on different foods...

you can find information like that on fitday or fitwatch if you know what kinds of food you want to try.

quote:

Originally posted by Floorfiller i'm thinking of broadening my diet...anyone know any good site references where i can examine the nutrition stats on different foods...

ru trying to expand your diet beyond ramen noodles, pizza, and beer?

alright...lets talk to science of diet for a sec here.

now lets say i'm buring a supposed 4000 cals a day including my BMR and daily activity. if i ate exactly 4000 cals...would i simply stay the same as i am? if i ate less then that...would i start losing weight, but be unable to gain muscle? if i ate more then that...would i start to put on fat?

discuss...


edit: ah fuck it...i'm gonna go read my arnold books hehehe...its been a while

quote:

Originally posted by Floorfiller edit: ah fuck it...i'm gonna go read my arnold books hehehe...its been a while

Arnold books RULE!

Tonight was cardio night, but I have something else to say. When I go to the gym, I do my stuff and leave, I don't ogle girls.....BUT tonight there was this girl waiting for the elipitical machines, she was beautiful, I had to do a double take, think of everything physically you want in a girl, she had it. Maybe I should stalk her now.

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