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Random health and exercise thoughts - Page 191

post #2851 of 57256
Anyone have any good HIIT workouts for swimming? Or should I just use any old HIIT interval? (except going for distance instead of time because beeping watches dont work in the pool). I should xpost this in the swimming thread.
post #2852 of 57256
^ sounds pretty nuts to me.. probably because I can't swim that well and I get gased just trying to stay afloat in one spot.
post #2853 of 57256
Quote:
Originally Posted by Scrumhalf View Post
This must be a person-to-person thing. I always used to eat a bowl of oatmeal before lifting in the morning. Lately however, I've been doing it on a cup of coffee and finding that I don't really have any loss of energy or strength, contrary to what I was fearing. Maybe it just takes some getting used to....

I am sure one's metabolism/heredity/age has much to do with it. I simply cannot lift effectively fasted. I gave it a try and it had negative effects on my lean mass as well.
post #2854 of 57256
Quote:
Originally Posted by jarude View Post
lift heavy stuff and eat below maintenance. i think you're overthinking and ocding it. pyramid set 80% this not to failure 10% less zuhh?? its starting strength, warm up, 3x5 on big compound lifts.

if this is just a detailed breakdown of what happens every day, thats cool, but it hurts to look at. not to mention running 30 mins daily + starting strength + big deficit on WD = mega stall. if its liss cardio then thats better i guess, but still. i would lift MWF, do conditioning stuff T/Th/Sat, and put your calories right at maintenance, or a tad under.
It's bulking season anyway, unless dude is south of the equator. Plus maybe its just me but depending on caffeine for energy just seems wrong, esp for a kid in college w/12 hours a day available for sleep. If the WD is prompting the need for yohimbe/caffeine etc I'd get off it. Again someone w/that much sleep access really has no *need* for caffeine. IDK dude's weight, lot of small guys on SF so 1500 cals might be fine. As long as it's not more than a 500 or so calorie deficit, should be fine. I'm def a big advocate of carb cycling, and generally doing anything to keep BMR high w/o any outside chemicals. That's really the goal of cutting. When you drop calories linearly your body drops its BMR + starts storing what little fat it can to stay alive. Cycling helps keep your energy high + muscles spared while also aiding in fat loss. So he should be good. Other than that like you said... just continue to lift heavy and eat healthy, and of course watch the scale. Cutting is in no way linear... you might stall for a week or two, and then suddenly drop 2-3 lb over a week. Sucks like that. But in the end its worth it.
post #2855 of 57256
Quote:
Originally Posted by Kajak View Post
Anyone have any good HIIT workouts for swimming? Or should I just use any old HIIT interval? (except going for distance instead of time because beeping watches dont work in the pool). I should xpost this in the swimming thread.

There are hypoxic swimming drills. PM Althis. I think he is a competitive swimmer. You just need to be real careful here.... blacking out in the water obviously has graver consequences than if you were say, running.
post #2856 of 57256
Yup... racking weights at the end of theis morning's workout and managed this equation:

+


Fortunately missed the top of foot and grazed the ankle but good, taking off some skin, strained the ankle.

post #2857 of 57256
Quote:
Originally Posted by Cary Grant View Post
I am sure one's metabolism/heredity/age has much to do with it. I simply cannot lift effectively fasted. I gave it a try and it had negative effects on my lean mass as well.

I agree. I lift fasted all the time now, to no ill effect - but I acknowledge that it's not for everybody though.

Quote:
Originally Posted by Cary Grant View Post
Yup... racking weights at the end of theis morning's workout and managed this equation:

+


Fortunately missed the top of foot and grazed the ankle but good, taking off some skin, strained the ankle.


I commend you good sir, for I managed to only drop a mere 25kg plate onto my hallux this morning.

And yes
post #2858 of 57256
^Damn.

Had this been the top of my foot I'd probably be in surgery.
post #2859 of 57256
Damn Cary. You're doing yourself in pretty good at the gym lately. Thanks for the updates on the diet guys. I lose track of all the acronyms in here sometimes.
post #2860 of 57256
Quote:
Originally Posted by Rambo View Post
Damn Cary. You're doing yourself in pretty good at the gym lately.

Thanks for the updates on the diet guys. I lose track of all the acronyms in here sometimes.

Heh- wouldn't you know, the shoulder was feeling great today too....
post #2861 of 57256
Quote:
Originally Posted by indesertum View Post
long post, but this is what i'm going to aim for the next eight weeks

indesertum's get to 10% bodyfat project

sorry i left out all the calculations i used to get to the next part

Summary

Grams of macronutrient daily intake
Protein - 196.8g
Carbohydrate - 78.16g carb
Fat - 52.12 g fat
Total - 327.08 g

Calories macronutrient daily intake
Protein - 787.2 calories
Carbohydrate - 312.64 calories
Fat - 468.9 calories
Total - 1568.74 calories

Schedule
7:20am wake up and run 30 min
8:00 boil water and shower
8:10 coffee, meds, supplements, quiet time, and feeling good
8:40 pack BCAAs, yohimbine, GTE, caffeine, light meat salad. chalk
9:00 out of house (class, library, starbucks)
9:00 am to 12:00 pm drink coffee
12:00 pm to 1:00 pm eat salad
3 to 5 pm 10g BCAAs, GTE, caffeine, yohimbine, work out
4 to 6 shower eat big meal
8 to 9 small snack meal. Stop eating at 9.

big meal being 90 to 99% of meal. i'm going to eat pasta and bread work out days.

Non work out days pack a big meat salad with protein shake for lunch

Work out days are Tuesday Thursday Saturday

Workout
starting strength

Reverse Pyramid
warm up set for complex exercises (6, 3, 1 rep sets progressing weight. wing the specifics)

actual work out
1 set at 80% 1RM
1 set 10% less

5 reps max for the 1 set
6 reps max for the 2 set
Don't go to failure
3 to 5 minutes rest in between


deadlifts and squats alternating weeks

Workout A
Planche practice (60s total)
Hand Stand Pushup
Power Cleans
Swiss Ball abs
Deadlifts every other Saturday


Workout B
Front lever practice (60s total)
Bench Press
Back Extensions (unweighted if progressing to GHR, weighted if not)
Chin-Ups
Squats every other saturday

Total workout should be no longer than 40, 50 minutes.

i think maybe the dietary restriction is a little too much


any critiques?

Not nearly enough protein throughout the day. 5-6 meals a day.

Give me your actual diet of what you are eating and when. The macros look great but what are you tryin to obtain by this? weight loss, gain or what?
post #2862 of 57256
Quote:
Originally Posted by URALLMORONS View Post
Not nearly enough protein throughout the day. 5-6 meals a day.


throw down, mofo
post #2863 of 57256
That's 650 calories under maintenance.

I think what I got from everybody's post was increase calorie intake, do straight sets, and no caffeine?

I actually don't have 12 hours of sleep available. Not all students do and I don't see why relying on caffeine or other stimulants are bad. I drink coffee anyways and yohimbine doesn't have side effects for and I find it quite helpful during workout. Everybody has their own preferences.

I've been reading power to the ppl and rpt makes a lot of sense. 80% is just an estimate. Goal is w.e my max is for the rpt schpeme.

I think ill up calories by 200, increase duration and see hunger levels

Also what do you guys do about measuring food when you eat out?
post #2864 of 57256
Quote:
Originally Posted by URALLMORONS View Post
Not nearly enough protein throughout the day. 5-6 meals a day.

Give me your actual diet of what you are eating and when. The macros look great but what are you tryin to obtain by this? weight loss, gain or what?

I disagree w you on 6 meals and not enough protein. I already said the goal but to elaborate body mass maintenance w less bf. My diet is fine. Meat, veggies, and carbs post wo meal
post #2865 of 57256
Don't be afraid of caffeine. Not sure why one should avoid it. It will help decrease your appetite which is especially useful if you are shooting for 500+calories under maintenance. Don't up your calories - ~500-600 under maintenance seems fine. Just run it for a while and see how things go. 50% protein is good. BTW, you might want to look into RFL. It should be very good for getting from ~15-18% to about 10-12% in a relatively short period of time.
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