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Thread: Getting in shape/not caring fitness thread

  1. #4081
    Keckers's Avatar
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    Good effort, what did you find were the 'easiest' calories to start avoiding?

    I've dropped about 5kg over the past 6 weeks as I've leaned out since the hockey season started, part of that was from a sickness bug I had for 48 hours but mostly it came from focusing on sprint training after spending a summer doing a steady bulk.

    Now I'm looking to stabilise my weight, maybe gain a little and run a few cycles of 5/3/1 variants with a focus on conditioning and recovery while keeping my current acceleration. I'm not too fussed about strength since as soon as that becomes a priority I end up beating up my knees and getting niggles.
    Quote Originally Posted by Paul Mason
    It is absurd that we are capable of witnessing a 40,000 year old system of gender oppression begin to dissolve before our eyes yet still see the abolition of a 200 year old economic system as an unrealistic utopia.

  2. #4082
    Donor Sponk's Avatar
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    tbh it's mostly about hitting the calorie limit and stopping with the fucking snacks.

    Like, 2 eggs + toast is a decent, filling breakfast, maybe 400cal.

    Lunch was a bit smaller than usual at 330cal (frozen meal from the work fridge because I wanted access to my lite-salt shaker) but I chugged a protein shake at 11am (126cal) so it was fine.

    Dinner was 1/2lb mince + 1/2lb chopped veggies (raw weight) so that's about 450cal.

    And I snacked on close to 2 dozen almonds, so that's about 200cal

    So I'm on 1550 cal and I don't think I'll feel the need to eat anything more, whereas before I'd snack on whatever else I found around the house, like slices of cheese or cashews or whatever, because I clearly had no sense of what is enough without an app to say "hol up"

    Oh, and not drinking my calories has made a difference. I drink 50/50 unsweetened coconut/almond milk in the protein shake because the powder already has a flavour, and I guess a fuckload of tea, diet cordial, coke zero etc. I still get the sweetness hit but I find I don't need the sugar that goes along with it.

    As far as artificial sweeteners go, I do the ethyritol/stevia thing instead of maltitol, sorbitol or whatever bullshit is in most of the 'no sugar' products that are out there. Maltitol is just sugar with extra metabolic steps anyway.

    I'll eventually loosen the reins a bit, but I'm kinda liking poking the bottom of my abdomen (about hip level) and feeling muscle instead of fat. Still a big squishy area in front and love handles etc, but baby steps, baby steps.
    Contract stuff to Seraphina Amaranth.

    "You give me the awful impression - I hate to have to say - of someone who hasn't read any of the arguments against your position. Ever."


  3. #4083
    Cosmin's Avatar
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    Quote Originally Posted by Keckers View Post
    Good effort, what did you find were the 'easiest' calories to start avoiding?

    I've dropped about 5kg over the past 6 weeks as I've leaned out since the hockey season started, part of that was from a sickness bug I had for 48 hours but mostly it came from focusing on sprint training after spending a summer doing a steady bulk.

    Now I'm looking to stabilise my weight, maybe gain a little and run a few cycles of 5/3/1 variants with a focus on conditioning and recovery while keeping my current acceleration. I'm not too fussed about strength since as soon as that becomes a priority I end up beating up my knees and getting niggles.
    Jesus Christ I hope you're ok. The last sickness bug I got kept me indoors for about 2 weeks total, it was a complete and utter nightmare. Lost around 10kg but only because I was shitting and vomiting more water than I could keep down. Luckily managed to avoid hospitalization, these things are serious.
    Guns make the news, science doesn't.

  4. #4084
    Keckers's Avatar
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    I got over it pretty quickly, basically had one day of vomiting/dry heaving into the toilet bowl and then another day of feeling sorry for myself. Next day I was fine and back to training, it was a minor inconvenience.

    I've got a pretty bad cold at the moment but that's because I've been drinking pretty heavily over the past 5 weekends so I had it coming. I think I'll do a sober November to get myself back up and running properly.
    Quote Originally Posted by Paul Mason
    It is absurd that we are capable of witnessing a 40,000 year old system of gender oppression begin to dissolve before our eyes yet still see the abolition of a 200 year old economic system as an unrealistic utopia.

  5. #4085
    Movember '11 Ginger Excellence Movember 2011Movember 2012 sarabando's Avatar
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    Quote Originally Posted by Itiken View Post
    In an effort to sort my life out a bit, I'm trying to stop drinking. Maybe just for October, Maybe longer term.
    Maybe just until tonight when I go out and 'accidentally' have beer 'cos of having no willpower.

    I haven't really told anyone as i want to achieve something (you cunts don't count <3) first, but ponder this morning : Why are there no "help stopping drinking" aids in the same vein as stopping smoking aids ?

    day 2. I'm partly ashamed to admit that this is probably the longest i've gone without any booze for several years VoV
    so i quit for 3 years and the addiction was not the hard part. The hardest part for me was the social aspect the "il have a coke please" as your mates are dropping jaeger bombs at a rate that would make the luftwaffe proud

  6. #4086
    Mallet Head Donor 56k Lagman's Avatar
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    gaining weight is too fucking hard, I don't have time to eat this much food

    Quote Originally Posted by Duckslayer View Post
    I should be home.now but I keep stopping to post. I'm in need of a mega poo. so much so that I'm tempted to leave slurry across one of these gardens and deal with the wiping later. gonna toss a coin

    phoneposting

  7. #4087
    Djan Seriy Anaplian's Avatar
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    Peanut butter shakes.

  8. #4088
    Donor Sponk's Avatar
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    fuck yeah. Also whey protein is an easy way to bulk up without being *too* full. 90cal per scoop, easily fit two scoops in 500mL of milk.
    Contract stuff to Seraphina Amaranth.

    "You give me the awful impression - I hate to have to say - of someone who hasn't read any of the arguments against your position. Ever."


  9. #4089
    Keckers's Avatar
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    Friendly reminder that you'll solve all life's problem by doing your goddamn back extensions. Hit deadlift PRs erry month, fix your squat form, cure back pain, learn what hamstring activation actually feels like, shrink your bald patch etc etc

    It should be criminal to call a building a gym if they don't have a back extension machine thing.

    Probably the only bit of gym equipment I rate higher than a prowler.
    Quote Originally Posted by Paul Mason
    It is absurd that we are capable of witnessing a 40,000 year old system of gender oppression begin to dissolve before our eyes yet still see the abolition of a 200 year old economic system as an unrealistic utopia.

  10. #4090
    Cosmin's Avatar
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    Kicked January into overdrive with 3 days in 4 doing increasingly heavier lifts. 1-1-0-1, third day was reserved for ouchies and getting enough sleep. I'm nowhere near what I could lift in the past, but after almost a year of being ill I think it's not bad. Diet is back to no carbs/slow carbs only (I actually came to fucking hate rice, ffs) and I feel like a train ran me over, but when the endorphins kick in it's fantastic.

    If I can keep this up I should be in decent shape by summer, not that I've planned any beach trips, but I want the extra weight off because I start feeling it in my back.

    I found proper pre-exercise stretching essential and I've managed to avoid any bad ouchies. It's just the muscles that are sore, bit of Paracetamol helped with that. I feel stronger and albeit not healthier just yet I'm aware it's a marathon, not a sprint. Plan is to lose about 40kg this year, which is not impossible over 52 weeks, but more importantly I'm keen on slimming down the waist since that's where most of my fat is located. So I'm not focused on the weight itself, but more on the abdominal circumference and hopefully I won't get too much loose skin in the end.

    Here's to 2019.
    Guns make the news, science doesn't.

  11. #4091
    Keckers's Avatar
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    Best warm up I've found is stretching and doing box jumps and medicine ball throws. Just seems to help me 'switch on' and get primed moving weights and my body around. I usually do 15-20 jumps and 15-20 throws in sets of 3-5 after 5-10 minutes on an airdyne bike. That seems to get me ready no matter how shit I feel when I stumble into the gym at 6am.
    Quote Originally Posted by Paul Mason
    It is absurd that we are capable of witnessing a 40,000 year old system of gender oppression begin to dissolve before our eyes yet still see the abolition of a 200 year old economic system as an unrealistic utopia.

  12. #4092
    Donor Sponk's Avatar
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    Best warmup for me is 200mg caffeine and walking to the gym in 40 degree heat
    Contract stuff to Seraphina Amaranth.

    "You give me the awful impression - I hate to have to say - of someone who hasn't read any of the arguments against your position. Ever."


  13. #4093
    Keckers's Avatar
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    I bought myself Jim Wendler's 5/3/1 forever at the start of December and I am on my second 'leader' cycle. Running a modified 5/3/1 FSL (first set last) with a bunch of whatever assistance stuff seems fun at the time. I'm not squatting because my knees suck and I can't recover in the hockey season from all the leg volume, I'm doing extra heavy prowler work instead. I'm also using a trap bar for all deadlifts because I have stupidly long legs and it just feels better, plus it has translated way better to my 40 yard dash.

    If you want to stay motivated at the gym 5/3/1 has it figured out, a PR attempt of some form each workout is great for beginners because who doesn't like hitting a PR. For everyone else you are almost guaranteed to hit a volume PR of some kind each cycle, and with the 7th week protocol (essentially a deload week) its easy to throw in a conditioning or bodyweight exercise test.

    I think I'll be running his building the monolith program in the summer when I won't have as much sport specific training and should be able to handle higher workloads.
    Quote Originally Posted by Paul Mason
    It is absurd that we are capable of witnessing a 40,000 year old system of gender oppression begin to dissolve before our eyes yet still see the abolition of a 200 year old economic system as an unrealistic utopia.

  14. #4094
    Donor Sponk's Avatar
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    I hear good things about 5/3/1 but IIRC there's a bunch of programs all called the same thing :/
    Contract stuff to Seraphina Amaranth.

    "You give me the awful impression - I hate to have to say - of someone who hasn't read any of the arguments against your position. Ever."


  15. #4095
    Keckers's Avatar
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    5/3/1 is the training methodology used to create a whole bunch of different programs. The unifying feature is a % based progression in a cycle with a bunch of sup maximal volume work. A lot of other stuff is modified based on your goals, training history, level of experience etc.

    If you are interested I definitely recommend getting Jim Wendler's book and having a look at some of his blogs. There you can start to understand how the programs are built, what their intended outcomes are, why and when to different variations etc.

    As an example there are programs such as Building the monolith, boring but big, boring but strong, krypteia, athletic lower body beach upper body etc. All have their foundations in the core 5/3/1 principles (using a training max to base % maxes on, types of assistance work, conditioning protocols etc) but are very different.
    Quote Originally Posted by Paul Mason
    It is absurd that we are capable of witnessing a 40,000 year old system of gender oppression begin to dissolve before our eyes yet still see the abolition of a 200 year old economic system as an unrealistic utopia.

  16. #4096
    Elmi's Avatar
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    Guys, what are the best tips to be in shape?

  17. #4097
    Keckers's Avatar
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    Quote Originally Posted by Paul Mason
    It is absurd that we are capable of witnessing a 40,000 year old system of gender oppression begin to dissolve before our eyes yet still see the abolition of a 200 year old economic system as an unrealistic utopia.

  18. #4098
    Keckers's Avatar
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    Tangentially related to this thread, here's an interesting study that popped up in one of my feeds recently:

    Men Who Can Do More Than 40 Push-Ups Far Less Likely To Develop Heart Disease

    Question Is there an office-based objective measurement that clinicians can use to assess the association between fitness and cardiovascular disease risk?

    Findings This longitudinal cohort study of 1104 occupationally active adult men found a significant negative association between baseline push-up capacity and incident cardiovascular disease risk across 10 years of follow-up. Participants able to complete more than 40 push-ups were associated with a significant reduction in incident cardiovascular disease event risk compared with those completing fewer than 10 push-ups.

    Meaning Push-up capacity is a no-cost, fast, and simple measure that may be a useful and objective clinical assessment tool for evaluating functional capacity and cardiovascular disease risk.
    Has anyone had one of those health MOT or health check things recently? What do they test? Measures like these will obviously be more useful for an individual than BMI. Will they perhaps give better public health outcomes if they can make people get an objective physical understanding of where their health is at?
    Quote Originally Posted by Paul Mason
    It is absurd that we are capable of witnessing a 40,000 year old system of gender oppression begin to dissolve before our eyes yet still see the abolition of a 200 year old economic system as an unrealistic utopia.

  19. #4099
    Super Baderator DonorGlobal Moderator cullnean's Avatar
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    Quote Originally Posted by Keckers View Post
    Tangentially related to this thread, here's an interesting study that popped up in one of my feeds recently:

    Men Who Can Do More Than 40 Push-Ups Far Less Likely To Develop Heart Disease

    Question Is there an office-based objective measurement that clinicians can use to assess the association between fitness and cardiovascular disease risk?

    Findings This longitudinal cohort study of 1104 occupationally active adult men found a significant negative association between baseline push-up capacity and incident cardiovascular disease risk across 10 years of follow-up. Participants able to complete more than 40 push-ups were associated with a significant reduction in incident cardiovascular disease event risk compared with those completing fewer than 10 push-ups.

    Meaning Push-up capacity is a no-cost, fast, and simple measure that may be a useful and objective clinical assessment tool for evaluating functional capacity and cardiovascular disease risk.
    Has anyone had one of those health MOT or health check things recently? What do they test? Measures like these will obviously be more useful for an individual than BMI. Will they perhaps give better public health outcomes if they can make people get an objective physical understanding of where their health is at?
    Only comparative thing is the basic Mil fitness test

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  20. #4100
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    I maintain my perfect form via a inperceptable excercise i like to call hummingbirds. Im doing them right now

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