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Weight Loss or Weight Gain Thread "2012"

I thought about starting running up again. I gotta keep my diet in check to help first of all. I gotta keep remind myself it's a life change because diets don't work.
 


For me diet isn't as important as simply ... getting moving.

yesterday Spinning class. Yeah uh.. we didn't spin nothing..we friggin biked our buns off. Class 1 wasn't easy, I'm looking forward to the workouts in the next 11 classes.

today some stupid life machine, because all the others were taken. 30 minutes netted 200+ calories. Big whoop, however still felt good moving and that's a big thing.
 


Or get a bike and do it yourself.

This morning.. 916 calories. One of the instructors was working out. Gosh I enjoy watching her work out.
 
There are few things that motivate like a hot coach or instructor. I had a crush on one of my coaches and no matter how beat I was, I always had a few more lifts/pullups/whatever in the tank if she watched me. And yelled at me.

Stumbled across a cool article. I've been trying to get my fat intake under control and stopped the whey (though I've got to look into this insulin-whey thing, never heard that), switching to a blended protein. I look a touch leaner, but the last time I tried one of those bodyfat meters, it broke and told me my bodyfat was "E4." Twice. Stupid robots.
http://jasonferruggia.com/12-reasons-youre-not-losing-fat/
 
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Right now im working on a two day split.

Workout every muscle in two days.

Monday, Wednesday, Friday: Chest, Biceps, Triceps, Abs.

Tuesday, Thursday, Saturday: Back, Legs, Shoulders, Lats.

Sunday: Rest.

Having this two day split is quite tough and takes alot of dedication as i was at the gym for nearly 4 hours today.

I did my routine (Thursday's), but i also added in something at the end. Im also on my "cutting" stage and trying to lose the last 5-10 pounds around the lower stomach and love handles. Known as the belt. Its the hardest area to lose fat. Everything else on my body looks great but just have the little bit of access fat around that area that im trying to remove and its extremely difficult. Im on a calorie deficit diet and i fast-pace walk on the treadmill on an incline to keep my heart rate at 126. My target heart rate for fat loss. Then i run at the end of it all.

Im starting to include this workout at the end of my normal routine every other day.

A1) Bulgarian split squat -- 10 reps per leg
A2) Inverted row -- 12 reps
A3) Push-up -- 15 reps
A5) Reverse lunges -- 8 reps per leg
A6) Pull-up -- 6 reps
A7) Overhead press -- 12 reps
A8) Plank -- 60 seconds

Perform A1-A8 in a circuit fashion, moving form one exercise to the next with little to no rest. Perform a total of 6 rounds, resting 60-90 seconds between rounds.

Which i got from this article, to help lose the "belt" of fat:
Lose Your Love Handles - AskMen

It may not look that hard, but dear god, it was almost the death of. Repeating that 6 times with minimal rest was a killer. I was sweating my ass off. Its extremely tough.

I finally hit the steam room at the end of all my workouts, plus i quit taking Creatine Monohydrate at the moment, since it keeps water weight. Im just using a protein shake twice daily, multivitamin, fish oil, Cosamin (for joints also), and my Animal-Cuts, Animal M-Stak, and Animal PM.


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#1: Overhead presses are awesome. As are pullups. Good choices. 90 pushups is nothing to sneeze at either.
#2: Why inverted rows with pullups? Isn't the inverted row kind of the baby pullup? If you can already do pullups...
#3: Lunges are okay, but I can see your reverse lunge/bulgarian lunge silliness giving you some sloppy joint issues. Just be a man and squat about it.

And just to pick a nit: your lats are part of your back.

And I just saw that you spent 4 hours in the gym: That's what I call gettin' after it.
 
SlowNA06 said:
#1: Overhead presses are awesome. As are pullups. Good choices. 90 pushups is nothing to sneeze at either.
#2: Why inverted rows with pullups? Isn't the inverted row kind of the baby pullup? If you can already do pullups...
#3: Lunges are okay, but I can see your reverse lunge/bulgarian lunge silliness giving you some sloppy joint issues. Just be a man and squat about it.

And just to pick a nit: your lats are part of your back.

And I just saw that you spent 4 hours in the gym: That's what I call gettin' after it.
Click to expand...

Yes, im aware my Lats are part of the back, but i almost count it as a separate muscle in general from the generic term "back" as i do a few different exercises on that one muscle alone.

Im just following the routine i read. I already squat every tuesday, thursday, saturday, so squatting instead of the doing the lunges is something i wont do, because ill be squatting two full sets within 2 hours.

Im personally just going to follow the routine i read and give it a try after i finish my actual workout. Worth a shot.

I didnt plan on staying at the gym for 4 hours, from 5-9pm but with this two day split, and now the extra workout at the end + cardio and steam room, time went by pretty quick but im dead tired.

And to be honest... i hate squatting and i rarely did it, but now after just starting to do it three times a week, im already seeing gains in not only my legs but in my whole body alone. I feel as if squats is helping in every aspect of my body.
 


Ah, I misunderstood your thing. If you're already squatting, then by all means dig into accessory lifts.

And yeah, squats aren't really "leg day brah." Sure, the legs hurt when you're done, but so do the abs, low back, mid back, shoulders, etc. And they totally help increase overall body mass, increased bone density, joint/tendon strength, and such. Similar things can be said for deadlifts and cleans.

Last night's workout was front squats, back squats, and suuuper light overhead presses and hammer curls to try to rehab my busted elbows. I squatted for 75 minutes of my 90 minute workout. I had a good time, but people were starting to look at me like I was crazy for not having exercise ADD. And for walking the bar out of the rack (I squat ATG (ass-to-grass)).
 
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SlowNA06 said:
Ah, I misunderstood your thing. If you're already squatting, then by all means dig into accessory lifts.
Click to expand...

I appreciate the looking out though.

These "Accessory Lifts" arent necessarily easy either. Its more challenging than it may look.

Why inverted rows with pull-ups? Not sure to be honest. Its just what the routine calls for.

The inverted rows and pushups arent very hard, but when everything is combined with 60 seconds rest at the end of each set and repeating it all 6 times is quite difficult. i hate it, but loved it when i finished. Oh the joy of working out.
 
Did an agility/leg workout with my schools star running back today

Lol that ended awfully. I believe I'm a paraplegic now :p

Kept up with him though for an hour and a half :cool:
 
Oh yeah... I learned that a lot of simple stuff real quick sounds super easy on paper and smokes you in reality.
I did a cancer benefit a while back with some of my friends... 30 clean and press with 135lbs (I clean and press ~225, so, psssh, easy right?) for time. Took me something like 4:23. And utterly destroyed me. Four minutes of working out and I was ready for a nap... kinda wanted to puke for a good hour afterwards. Intervals make all the difference.
 
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48-72hrs muscles need to rest. 48 for small 72 for big. Your gonna over work yourself and go in reverse before you know it. The truth is true, there IS such a thing as to much. 1 muscle twice a week is more than enough. 4hrs in the gym is pointless unless your having a meal in between, your cortisol is gonna be through the roof and your progress/strength/energy is going to hold you back from the true potential. 40min max per muscle, if you cant finish in that time frame, your wasting time or doing WAY to many things. Super set and you can get 2 muscles done in 40min. MORE is NOT better
 


I dont spend 40min on one muscle.

It only took my 4 hours cause i had a lot to do, full workout, extra accessory lifting at the end, cardio, steam room. And not only that, i go with friends, so sometimes get caught off guard in a conversation.

i dont "overwork" one muscle. Trust me.
 
working a muscle every other day is going to over work it unless your wasting time and not lifting to ur potential
 
ITHURTZ said:
48-72hrs muscles need to rest. 48 for small 72 for big. Your gonna over work yourself and go in reverse before you know it. The truth is true, there IS such a thing as to much. 1 muscle twice a week is more than enough. 4hrs in the gym is pointless unless your having a meal in between, your cortisol is gonna be through the roof and your progress/strength/energy is going to hold you back from the true potential. 40min max per muscle, if you cant finish in that time frame, your wasting time or doing WAY to many things. Super set and you can get 2 muscles done in 40min. MORE is NOT better
Click to expand...

ITHURTZ said:
working a muscle every other day is going to over work it unless your wasting time and not lifting to ur potential
Click to expand...

There is no such thing as overworking for the average person. Only undersleeping and undereating.
Twice a week per muscle? Are you kidding me? Unless you're doing some weird professional bodybuilder hooliganry where muscle size is more important than strength, then no. When I'm feeling randy (and I sometimes feel randy baby), I near-max on deadlift twice a week in addition to my normal squatting and pressing 3-5 times a week. And my lifts still move. Sounds to me like you're the one not lifting to your potential if you're afraid of getting overworked lifting just twice a week. There a lot of people spending 6-8 hours a day 6-7 days a week under a bar and getting strong as **** calling you a liar.

More, barring injury, is always better. Even if you practice "de-loading." Heck, de-loading is part of "more."

NWS http://chaosandpain.blogspot.com/2010/05/youre-overtrained-huh-its-all-in-your.html
NWS http://chaosandpain.blogspot.com/2010/05/overtraining-part-2.html
http://www.liftbigeatbig.com/2012/05/do-you-really-need-48-72hrs-between.html
http://www.liftbigeatbig.com/2011/08/what-does-your-recovery-look-like.html
 
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And on that note.....

I whipped off another 860 calories this morning. Shook it up from the AMT to the eliiptical. Felt odd at first being on the "other" machine and good at the same time. Spinning was difficult since I haven't hit the elliptical in a long time and my speed to resistance ability is lower than it used to be. I need to build back up the speed with some resistance for spinning.

Eating reasonably and noticing that Rynoguy is all over myfitnesspal yesterday.
 
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