Getting in shape/not caring fitness thread

[lt]

I got a bluetooth pulse monitor band! It worked great for 2 minutes before my 3 year old phone died due to shit battery. Still, I see potential for jogs and weight training, fun statistics.

I also went ahead and created an endomo account. I got pro but I don't know if that was actually necessary. All I wanted was graphs, and I think they were available on the home page anyways. But I'm not sure.

My workouts been going fairly well this summer, getting in shape despite an annoying cold. I have a similar problem with eating too little though. I don't mind eating, but planning and preparing food (even going out buying) just doesn't happen.

Endomo? Let me know if it's any good!

:TpTlk:

[Tsubutai]

Through the magic of mathematics, I have discovered that I can comfortably get my desired protein/general macronutrient intake without exceeding my daily calorie budget by eating nothing but grilled bacon and muffins.


That's my meal plans for the next week sorted, then.

[Chrien]

Went for first run in 6 weeks. It hurt Everytime I take a break from exercising when I come back I remind myself why you shouldn't take a prelonged break but I still end up doing it every 4-5 months :S Oh well it can only get easier

[Serious Bob]

I got a bluetooth pulse monitor band! It worked great for 2 minutes before my 3 year old phone died due to shit battery. Still, I see potential for jogs and weight training, fun statistics.

I also went ahead and created an endomo account. I got pro but I don't know if that was actually necessary. All I wanted was graphs, and I think they were available on the home page anyways. But I'm not sure.

My workouts been going fairly well this summer, getting in shape despite an annoying cold. I have a similar problem with eating too little though. I don't mind eating, but planning and preparing food (even going out buying) just doesn't happen.

Endomo? Let me know if it's any good!

:TpTlk:

Endomondo. Apparently I accidentally letter. It seems to have a lot of social stuff that I'm not interested in. However it tracks most stats I'd like to know and presents it in a fairly usable way. I think I will use it as a training calendar and progress chart.

For the app I would prefer if the layout was saved per sport. You can choose which metrics to show, but I obviously don't care about distance when I'm weight training. I do when I run.

The website lets you look at other peoples tracks nearby, and you can try and beat their times or just use it as inspiration of where to run. I would also like the ability to track how I'm doing with different weight training exercises. As for now I have to enter it in a comment, which doesn't give me pretty graphs.

I'll give it 3.5/5.

[Xiang Jiao]

Through the magic of mathematics, I have discovered that I can comfortably get my desired protein/general macronutrient intake without exceeding my daily calorie budget by eating nothing but grilled bacon and muffins.


That's my meal plans for the next week sorted, then.

I eat uncured bacon pretty much daily. Today, it was pan fried bacon and scallops.

TMA P90X/Insanity...

I've got a couple friends that just started out on these programs this week. The one doing Insanity has been talking about it for about a year. I learned that it's six days of exercise followed by one day of rest, then the next week I assume the workouts progress longer/more difficult. I'm not sure of what exactly the regimen consists but the thought occurred to me that entering into a rigorous workout program after a period of inactivity wouldn't be the best kind of stress on the body, especially for someone in their thirties. Also, the body needs time to heal itself after you are busy tearing it down for a week. One day of rest doesn't really seem like enough time for the average person, at least not me. I take a 2-3 days usually to get back to 100%.

Has anyone tried these fitness programs, and can you recommend them to the average Joe Two-Pack?

[lt]

I got a bluetooth pulse monitor band! It worked great for 2 minutes before my 3 year old phone died due to shit battery. Still, I see potential for jogs and weight training, fun statistics.

I also went ahead and created an endomo account. I got pro but I don't know if that was actually necessary. All I wanted was graphs, and I think they were available on the home page anyways. But I'm not sure.

My workouts been going fairly well this summer, getting in shape despite an annoying cold. I have a similar problem with eating too little though. I don't mind eating, but planning and preparing food (even going out buying) just doesn't happen.

Endomo? Let me know if it's any good!

:TpTlk:

Endomondo. Apparently I accidentally letter. It seems to have a lot of social stuff that I'm not interested in. However it tracks most stats I'd like to know and presents it in a fairly usable way. I think I will use it as a training calendar and progress chart.

For the app I would prefer if the layout was saved per sport. You can choose which metrics to show, but I obviously don't care about distance when I'm weight training. I do when I run.

The website lets you look at other peoples tracks nearby, and you can try and beat their times or just use it as inspiration of where to run. I would also like the ability to track how I'm doing with different weight training exercises. As for now I have to enter it in a comment, which doesn't give me pretty graphs.

I'll give it 3.5/5.

Ok. Well nothing for me then, I want shiny graphs for each exercise. No point watching per day. Thanks!

:TpTlk:

[Blutreiter]

Apart from bringing a good old notepad and a pencil to the gym to note down your weights and shit, what do you people use for keeping track of your exercises?

Also - increase weight with subsequent sets or reduce weight with subsequent sets? (The former with some breaks in between, the latter with less than 30 seconds pause)

[Mr Marram]

Cutting out carbs as much as possible, no more pasta/pizza/bread/beer for the next month or two and will see how it goes.
Hitting the weights too, doing 3x15 sets of either bicep curls, seated dumbell lifts, shoulder presses, hammer curls or trying to push out a set of lateral raises on the same weights.

[Cool09]

Apart from bringing a good old notepad and a pencil to the gym to note down your weights and shit, what do you people use for keeping track of your exercises?

Also - increase weight with subsequent sets or reduce weight with subsequent sets? (The former with some breaks in between, the latter with less than 30 seconds pause)

Notepad and pencil works great, though now I have most stuff memorized. Maybe I should get back into tracking exactly what I lift.

Most agree you'll want to do some sort of warmup. Usually 1/2 the weight of your working sets for lots of reps. Then your working sets. Then some like to do a deload set at light weight again.

Cutting out carbs as much as possible, no more pasta/pizza/bread/beer for the next month or two and will see how it goes.
Hitting the weights too, doing 3x15 sets of either bicep curls, seated dumbell lifts, shoulder presses, hammer curls or trying to push out a set of lateral raises on the same weights.

Lift what is appropriate for each muscle group... don't just arbitrarily say "this is what I curl, I'll lateral raise this too!" I curl quite a bit more than what I use for lateral raise.

GJ cleaning up the diet, I have cut out most of the beer but I still eat too much bread.

[Sandzibar]

I couldnt live without bread completely.. but moving from loads of white to only 2 wholemeal slices a day has made a difference. Same with reducing the amount of pasta and potatos i eat.

Everything i adore (bread/cheese/potato/pasta/chocolate) is a fucking curse when it comes to sliming down.

Love handles/spare tire seem to be shifting, but oh so very fucking slowly. Trying to find that middle ground between reducing carbs / fat so the body starts using up whats stored.. and the body going into "omg we're starving horde fats!" is fucking tedious.

[Xiang Jiao]

I couldnt live without bread completely.. but moving from loads of white to only 2 wholemeal slices a day has made a difference. Same with reducing the amount of pasta and potatos i eat.

Everything i adore (bread/cheese/potato/pasta/chocolate) is a fucking curse when it comes to sliming down.

Love handles/spare tire seem to be shifting, but oh so very fucking slowly. Trying to find that middle ground between reducing carbs / fat so the body starts using up whats stored.. and the body going into "omg we're starving horde fats!" is fucking tedious.

Spoil yourself every once in a while with some super dark chocolate. I usually eat the 75% cocoa bars (http://www.livestrong.com/thedailypl...ark-chocolate/). I like to wash it down with some red wine. I don't see why you can't eat some cheese either. I usually snack on aged smoked cheddar, but I don't do it daily.

[Cool09]

Love handles/spare tire seem to be shifting, but oh so very fucking slowly. Trying to find that middle ground between reducing carbs / fat so the body starts using up whats stored.. and the body going into "omg we're starving horde fats!" is fucking tedious.

Take the guesswork out then! Count calories, eat at a 10-15% deficit, profit.

[Tsubutai]

Hit 150 kg on the deadlift today. Next stop 200, woop woop.

[Mr Marram]

Hit 150 kg on the deadlift today. Next stop 200, woop woop.

Good job, keep it up !!

[Serious Bob]

I got a bluetooth pulse monitor band! It worked great for 2 minutes before my 3 year old phone died due to shit battery. Still, I see potential for jogs and weight training, fun statistics.

I also went ahead and created an endomo account. I got pro but I don't know if that was actually necessary. All I wanted was graphs, and I think they were available on the home page anyways. But I'm not sure.

My workouts been going fairly well this summer, getting in shape despite an annoying cold. I have a similar problem with eating too little though. I don't mind eating, but planning and preparing food (even going out buying) just doesn't happen.

Endomo? Let me know if it's any good!

:TpTlk:

Endomondo. Apparently I accidentally letter. It seems to have a lot of social stuff that I'm not interested in. However it tracks most stats I'd like to know and presents it in a fairly usable way. I think I will use it as a training calendar and progress chart.

For the app I would prefer if the layout was saved per sport. You can choose which metrics to show, but I obviously don't care about distance when I'm weight training. I do when I run.

The website lets you look at other peoples tracks nearby, and you can try and beat their times or just use it as inspiration of where to run. I would also like the ability to track how I'm doing with different weight training exercises. As for now I have to enter it in a comment, which doesn't give me pretty graphs.

I'll give it 3.5/5.

Ok. Well nothing for me then, I want shiny graphs for each exercise. No point watching per day. Thanks!

:TpTlk:

I was unclear. It tracks per exercise, and then you can look at aggregates per sport or total. Example: A short pre-workout run that was cut short due to meeting some friends on the way home, and then phone died. You can for every point see speed and heartrate. I had to wait like 15s to pass the street on the way into the park, and you can see how my HR drops.

http://imgur.com/ji5NQ

[Ralara]

swimming again today... got cramp again...

how to not get cramp when swimming? IT's only when I do breast stroke for like 15 mins then i get it in my calfs. It's really annoying. I did 15 mins of stretches etc before hand? :S

[Ralara]

Also

right, someone explain how to eat.

Cos I'm clearly not doing this right.



Right now I weigh 58kg. I am... you know I weigh less than the average ETHEOPIAN???

Yet I am "fat". Not in an anorexic way of course but as in I am really "wobbly" - it needs to go. But I can't "lose weight" because if i did, I'd be like... 40kg at the end of it haha. I'm 5 foot 10. 177/178cm tall.

I've lived a lot of my adult life on a diet of take aways, pizza and beer / wine. It's really unhealthy and I'm surprised I'm not dead from a heart attack tbh.

So A couple of weeks ago I was like nope!

I am trying to swim 2-3 times a week - but I need to know what I should be eating. Stuff like "balanced diet" is just retarded because I don't know what one of those is :S

I will NOT eat onions or mushrooms or anything containing them. Other than that, I'm pretty ok with foods.

So... halp.

I figured brown bread, some vegetables (I like vegetables), fresh fruit, more water...


I've totally cut out pizzas... not doing so well on beer - tho I've very drastically cut down and plan on removing it entirely.

I've stopped smoking.


but then ppl are like NOOOOOO don't eat fruits and veg cos they have SUGAR in them /o\

And I'm like ok I'll have a pasta salad or something

NOOOOOO that has carbs in it

And then I'm like well wtf am i supposed to eat



Basically I want (or I think I need) a low fat diet with more protein ... but something that gives me energy so I can exercise /o\


how to?

[Chaot1c]

Tbh at that kinda bodyweight you don't have to worry about sugars or carbs or nuttin unless you start pigging it. Just cut out fast food. Look for recipes of proper meals on the internet etc. Any exercise you do is gonna make you slightly less wobbly til you're not wobbly anymore.

[Xiang Jiao]

but then ppl are like NOOOOOO don't eat fruits and veg cos they have SUGAR in them /o\

Are your friends doing Atkins? While true, that statement just seems silly. Fruits and veggies are where you get many of your micronutrients and antioxidants.

Let's look at what I did\ate yesterday.

Two strips of uncured bacon (ran out of eggs).
One whole avocado, a few handfuls of cashews and almonds.
One tin of sardines.
Two beef liver fillets salted and grilled.
One robusto cigar!
More nuts before bed (I went to sleep somewhat hungry), and I drank nothing but water the entire day.
Ran three miles, and probably walked another three (95 degrees Fahrenheit outside).
Bowled for three hours.

I probably would have eaten more had I been able to hit up the store, as I need to restock.

[Cool09]

Also

right, someone explain how to eat.

OK... nutrition 101.

A balanced diet means you get a roughtly balanced ratio of macronutrients by calories. There are 3 main macronutrients, carbohydrates, fats, and protiens. So a balanced diet means (very) roughly 1/3 of your calories are from carbs, 1/3 from fat, and 1/3 from protien.

Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories
Alcohol: 1 gram = 7 calories (yes alcohol is a technically macronutrient... but its got 0 nutritional value so cut out as much as you can)

Using a BMR calculator and depending on what your goals are, you'll come up with a number of calories you'll target each day. For eg 2000 calories. You'll divide these up between your macronutrients. If I were you I'd eat at a surplus to build up some mass.

Generally to build muscle to want at least 1g of protien per lb of body mass. So for you thats about 130g a day. If I were you I'd figure out a diet that has at least that amount of protien, then get a roughly equal amount of fats and carbs (by calories, not mass). Get lots of fruits and veggies. If it works out to say 40% protien, and 30% fat and carbs that's fine, its still roughly balanced.

To put some meat on your bones (that isn't fat) you'll need to lift weights. Check out the first post here or bb.com for a program (I started on "all pros beginner program" and liked it) and adhere to it.

So I glossed over many things but maybe that will help you get a better idea of where to start.