CAG Health and Fitness Thread

I know all these people who do P-90x and I ask if they are doing the nutrition plan... and no one is. Why bother doing the program if you are only gonno do half of it?? I did this big program for 2 weeks with this insane nutrition and workout schedule and shed 15 easy... never looked so lean in my entire life. But I agree with you guys, you can definitely do your own thing and get the same results if you have some idea what you are doing.
 
In contrast to what I said about the chest and back workouts for P90x from last night (though I stand by those statements), I must say that plyometrics were completely new to me. I'd heard the name, but that was it. It was a great workout and, aside from the horrible pain jumping and lunging exerted onto my bad knee joints, it was actually *gasp* FUN.
 
[quote name='EDiddy0042']There haven't been many long-term studies regarding the use of creatine and its effects on the body. Some speculate that excessive use can lead to kidney and liver damage later on down the road, but again, speculation. I've never personally used it, but I know people who've had success with it, and I know people who have seen absolutely nothing come from it. Most creatine supps. will boost strength and size, but the majority of the size (from what I've heard) is water weight and the strength quickly goes away once you cycle off of it. If you are going to take it, go for creatine monohydrate (I think that is the right one), since it has a higher concentration of the stuff in a lower dose.

Naturally, your body doesn't need that much creatine, and I feel that taking a creatine supplement is overkill since your body can't really deal well with all the excess. Natural sources (red meat, chicken, fish) have the proper amounts proportioned right into the food, and you don't have to worry about gaining any kind of extra water weight. But give it a try: as I said, I've heard a broad range of individual results, so the only way you will know if it works for you is to try it.[/QUOTE]

Kinda adding to this, but he is right, most of the mass you gain is water weight. From experiences of guys I lift with, they beef up very quickly and gain a ton of mass / a relatively large amount of strength, but after the cycle tend to lose most of it pretty quickly. I'm a big fan of just eating right, and like EDiddy said, eat a ton of chicken if you're worried about it.
 
Tentative new workout routine, if anyone has any suggestions:

Day A

Incline bench press
Bench press
Decline bench press
Bench dips
20 minute run


Day B

Dumbell shrugs
Dumbell rows
Deadlifts
Standing bar curls
Preacher curls
20 minute run


Day C

Dumbell shoulder press
Squats
Calf raises
25 minutes on the elliptical
 
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[quote name='n4styn4t3']Anyone use Jack3d?[/QUOTE]

It'll jack you up :bouncy:. The Geranium is the secret ingredient. It's a very potent stimulator along with the caffeine.
 
bringing the topic back from the dead. I'm looking for a new workout, I'm open to just about anything.

if you need any idea of what I left right now, my last bench max was 315, squat was 335, haven't bothered with checking my what dead lift was for awhile. 6', 195~200lbs depending on the day.

I'd love to see what you guys are doing, and adding things to my workout based off your guys routines.

Edit: I'm always looking to get stronger, but don't mind any type of workout.
 
It's too bad ever since I recently moved I don't have room for a dead lift and the fact that my apartment's gym is small and lacks any sort of free weights. I mean I'm sure it'll help my body grow quicker maybe. The only free weights I'm left with now are a few sets of dumbbells in my room. Since you asked I'll let you in on what I've been trying out the last few months. I do a 5 day split, working out for an hour to an hour and a half.

Anyway at the gym I'm doing almost everything including biceps/triceps, incline/flat bench, shoulders, quads/hamstrings, tricep cable workout thing (don't know what it's called), last pulldown, and back on machines. Then at home I use dumbbells to work my biceps, triceps, delts, pecs, obliques, traps, and legs. I'll also do some push ups and ab excercises like using the ab wheel or doing planks.

Right now I'm more interested in getting bigger (while staying lean, slow steady gains throughout the year) than stronger (but I want strength too) even more so now because I realized I want to get into modeling and still wanna be young enough to do it. That aside, I want a great physique with some great strength and I'm doing this for nobody but myself.

Don't do any supplements, just take coffee half an hour prior to working out and about 50 grams of whey after unless I have a high protein meal ready for me by then. I've been trying to do 1 gram per lean body weight but now I'm just doing a little over half that because I don't need that much to grow and have been seeing good progress doing just that.
 
[quote name='n4styn4t3']Anyone use Jack3d?[/QUOTE]
I used to use it and it does work; although some people I know have not liked it due to it causing jittering, racing heart, etc. I was fine with that aspect but do recommend taking caution with it as it can keep you up for a long time so I wouldn't go full strength if using in the afternoon at first as a precaution as I've made that mistake a few times.
 
One of my friends got me in to CrossFit recently and I freaking love it. For the uninitiated, CrossFit is a fitness regimen adopted by police officers, fire fighters, and athletes alike, and its primary focus is not specializing. It's broad, general training involving lifting heaving weights over a long distance in the shortest amount of time--combining the benefits of weight training with the benefits of metabolic conditioning (cardio). It is incredibly challenging and is really easy to fit into a busy schedule. CrossFit.com posts a new workout of the day (WOD) every night at 8pm for the next day. Anyone looking for something new and different, or anyone who thinks they're in good shape should give it a try. It will kick your ass.
 
[quote name='perdition(troy']bringing the topic back from the dead. I'm looking for a new workout, I'm open to just about anything.

if you need any idea of what I left right now, my last bench max was 315, squat was 335, haven't bothered with checking my what dead lift was for awhile. 6', 195~200lbs depending on the day.

I'd love to see what you guys are doing, and adding things to my workout based off your guys routines.

Edit: I'm always looking to get stronger, but don't mind any type of workout.[/QUOTE]

I've been working with a powerlifting-style routine for about 10 weeks now and I'm surprised how much my max weights have increased in that time. My squat went up 25 lbs. (355 from 330), Deadlift has increased from 470 to 500 and bench (my admitted weakpoint) went from 245 to 260. The thing I like about this routine is that you only train three days a week with weights, and do supplemental cardio and flexibility work on the non-lifting days. Here's a general outline you might try following:

Day 1

  • Squats- 5 sets of 3 reps
  • Barbell Lunges- 2-3 sets of 6-8 reps (Dumbbells are fine too, but if your overall goal is pure strength, the barbell allows for a heavier weight to be used)
  • Hip abductions- 3 sets of 10-12 reps (Use a low-pulley and weight stack while standing. You'll get a greater benefit out of the exercise).
  • Weighted Planks- 4 sets, timing yourself to failure (have a workout partner place a weight plate on your middle back while in plank position and hold for as long as you can)
Day 2

  • Light cardio, flexibility and rest
Day 3

  • Bench Press- 5 sets of 3 reps
  • Incline Dumbbell Presses- 2 sets of 12-15 reps
  • Standing military press- 5 sets of 3 reps
  • Weighted Decline bench situps- 4 sets to failure (hold the plate behind your head to activate the abs fully, and use full range of motion).
Day 4

  • Same as day 2
Day 5

  • Deadlifts- 5 sets of 3 reps
  • Straight-leg deads or Good Mornings- 3 sets of 10-12 reps
  • Barbell Rows- 4 sets of 6-8 reps
  • Mid-Pulley cable core rotations- 4 sets of 10-12 reps
You may or may not get muscle soreness from this routine. The key is that you try to increase the poundage on a weekly basis in each of the core lifts (squats, deads, bench and military press), even if it is only 2 and a half pounds. The other exercises are supplementary and are meant to provide some endurance work and to hit the muscles used from a slightly different angle.

As I said, I'm extremely pleased with the results I've had using this routine. But, with as with any exercise routine, what works for one person is not guaranteed to reciprocate for someone different. I saw that you posted your 1RM's and read that you are looking to improve strength, so I hope you can get some use out of this strength-building routine.

BTW, those are some very respectable weights to be putting up at roughly 200 pounds. Keep up the hard work, amigo.
 
Well, after putting it off and putting it off during grad school, I finally got back in gear and back to the gym.

School turned me into a damn marshmallow, but now that I'm back at the gym, I feel somewhat better.

I've been going 5 days a week, running 3 miles each time and lifting different areas after.
 
[quote name='seanr1221']Well, after putting it off and putting it off during grad school, I finally got back in gear and back to the gym.

School turned me into a damn marshmallow, but now that I'm back at the gym, I feel somewhat better.

I've been going 5 days a week, running 3 miles each time and lifting different areas after.[/QUOTE]

Lay-offs are tough, but it's good to hear that you are getting back into it. Keep us posted on how it all goes.
 
So...I'm 5 weeks in and I've GAINED a pound.

Started at 173 and now I'm 174.

This is driving me nuts. I eat a well balanced diet and have been really consistent with my workout.
 
[quote name='seanr1221']So...I'm 5 weeks in and I've GAINED a pound.

Started at 173 and now I'm 174.

This is driving me nuts. I eat a well balanced diet and have been really consistent with my workout.[/QUOTE]

Don't focus on the weight aspect. Are you doing weight training as well as cardio? If so, that pound may be a result of an increase in muscle mass and a decrease in fat. This is the good kind of weight gain since muscle weighs more than fat
 
I concur I have been hovering around the same weight for over a year, sometimes dropping or gaining 10 pounds and going back to where I am (in this case 160-165). I am now leaner at about 168 to 170-ish so I have obviously dropped some fat and slowly gained muscle over the year and a half (body recomp if you will).

I wouldn't get discouraged and keep pushing forward, eventually you'll look and feel better/stronger before you know it. Between the scale and how you actually look the obvious choice would be to go with what you look like. Weight will fluctuate many times and sometimes you'll gain water weight and lose it and back and forth. That being said if it was 1 pound of muscle you gained in 5 weeks that's really good. Most people shouldn't expect to gain too much in such a short time.

As far as goals go I've just started incline treadmill cardio and I can feel the pain so I'm gonna stick with it for a while and add 2 more sets to my weight training (for a total of 6 sets per excercise), and feed me a little more protein. Once ripped I'm just gonna maintain and continue to put on muscle at a very slow rate. I just can't stand having extra fat even if it helps with the gains I'd rather be a super slow gainer who stays ripped year round.
 
[quote name='EDiddy0042']Don't focus on the weight aspect. Are you doing weight training as well as cardio? If so, that pound may be a result of an increase in muscle mass and a decrease in fat. This is the good kind of weight gain since muscle weighs more than fat[/QUOTE]

Muscle takes up less space than fat. But you are correct in saying not to focus on what you weigh. If you are eating healthy and working out vigorously, you are doing it the right way. Results will come with time.
 
I'm in pretty good shape. Work out 4 times a week. Bike often. I was just wondering if any of yall know a supplement to get cut. My muscles are their and big for my frame. I want to slim them down and have nice cuts all around.
 
[quote name='Nirvanaguy777']I'm in pretty good shape. Work out 4 times a week. Bike often. I was just wondering if any of yall know a supplement to get cut. My muscles are their and big for my frame. I want to slim them down and have nice cuts all around.[/QUOTE]

If you want to look cut, you have to maintain a very low body-fat percentage. If you're looking for a supplement to help then I would suggest Hydroxycut Hardcore or Lipo6 Black. They are both thermogenics that raise body temperature when you work out so you burn more calories.
 
About to start week 7 today :)

I've been really consistent, I think I've only missed 3 gym days in this 6 week period...

Oh, and I don't know what changed on the scale, but I'm 168 now. Clothes fit really well, and I'm ALMOST to the point where I was in my Jr year of college 2 years back.
 
Anybody getting ripped or already there this summer? I'm focusing more on just continuing to cut fat til I reach single digits. I'm gonna do my weight lifting at higher intensities and up my cardio and keep up with it.

I was skinny when I was little and gained weight later due to eating too much junk without exercising but never been as lean as I am now and I know I can get where I want easily. brb getting ripped while gaining muscle :).
 
[quote name='AndrewCP']Anybody getting ripped or already there this summer? I'm focusing more on just continuing to cut fat til I reach single digits. I'm gonna do my weight lifting at higher intensities and up my cardio and keep up with it.

I was skinny when I was little and gained weight later due to eating too much junk without exercising but never been as lean as I am now and I know I can get where I want easily. brb getting ripped while gaining muscle :).[/QUOTE]

Well...if you really want to bulk muscle, cut down on the cardio and increase your intake of calories. You can't really lose fat and put on significant muscle at the same time. If you're focusing on losing fat, you should have a lower carb diet, and do plenty of cardio at the gym (I like 30 minutes of intense cardio, burning about 450 calories). Make sure you're eating on a calories deficit, maybe have about 1,700 calories a day. With the calories you burn at the gym, you should be in good shape to lose weight.

When you want to bulk, increase your calorie and protein intake, and only do like...5 minutes of cardio to warm up and 5 to cool down. Focus on just lifting, heavy weights and really pushing yourself.
 
[quote name='AndrewCP']Anybody getting ripped or already there this summer? I'm focusing more on just continuing to cut fat til I reach single digits. I'm gonna do my weight lifting at higher intensities and up my cardio and keep up with it.

I was skinny when I was little and gained weight later due to eating too much junk without exercising but never been as lean as I am now and I know I can get where I want easily. brb getting ripped while gaining muscle :).[/QUOTE]

I cannot stress this enough, but high rep squats are one of the most efficient ways to pack on size, increase your strength and boost cardiovascular endurance. The weight used should be enough to have you dripping sweat and breathing heavily by the end of the third set. Shoot for 3 sets of 15-20 reps, making sure to really focus on deep breathing, and then build a full-body, three day per week workout around that. High repetition barbell clean and press essentially does the same thing, but with more focus on the upper body. One of my greatest workouts came from these two exercises: I did three sets of high rep squats followed by three sets of high rep barbell clean and press. Do a couple of sets of ab work after this and you have a great full-body workout with only two exercises and a minimal amount of time. It'll hurt like hell, but the results will come quick.
 
I gotta get back on the squats think I stopped because I did something weird with my knees. And I also am not a fan of "bulking", I'd much rather continue what I'm doing which was small gains in muscle while maintaining/losing body fat. It's not like I'm a noob to this because I have been doing it for a while and it works so I'm gonna stick with it.

Like I said I'd rather be ripped year round adding muscle slowly than gaining it fast and putting on even the slightest bit of body fat. I'm sure you are right though about not being able to put on significant muscle but that's okay. I've actually been trying to get in 2000-2200 calories at the least and have been able to shed some body fat with that so I dunno about 1700 haha. I don't wanna sound like I'm knocking people down that do bulking because I'm not.
 
[quote name='seanr1221']I hate when I see obese people doing endless crunches instead of cardio. :/[/QUOTE]

I hate seeing people do crunches at all. Do fucking situps.
 
Cool to see a fitness thread on CAG, I used to be real into lifting weights a few years ago. Unfortanetly when I started college(and discovered xbox live), I had little time between school and work and I drifted away from it. About 2 weeks ago I decided I wanted to get back into it and have been eating right, and running for the time being. When I lose some more weight and increase my general fitness level, I will start lifting again. I'm actually pretty excited about it, so hopefully I will stay on track and stay motivated. I was curious if anyone had any suggestions on a good supplement to help cut weight? I used to take Hydroxycut but that was back when Ephedra was legal and the stuff was insane, is Hydroxycut still the top dog or has something better come along?
 
[quote name='SLeeK719']Cool to see a fitness thread on CAG, I used to be real into lifting weights a few years ago. Unfortanetly when I started college(and discovered xbox live), I had little time between school and work and I drifted away from it. About 2 weeks ago I decided I wanted to get back into it and have been eating right, and running for the time being. When I lose some more weight and increase my general fitness level, I will start lifting again. I'm actually pretty excited about it, so hopefully I will stay on track and stay motivated. I was curious if anyone had any suggestions on a good supplement to help cut weight? I used to take Hydroxycut but that was back when Ephedra was legal and the stuff was insane, is Hydroxycut still the top dog or has something better come along?[/QUOTE]

Your best bet is still using an ECA stack which pretty much remains the top way to burn fat for cutting. You can buy ephedrine in asthma pills called bronkaid either online or in store depending on your state but have to show id and be entered in some database there's also limits on how much you can buy per month.
 
I just got an iPod touch and have to say that I like the fact that I can use a bluetooth headset for music and not have to deal with the wire like my old 60 gig. also it is nice that the touch is smaller and I can just put it in my pocket and not have it strapped to my arm.

Anyway I was wondering if any cags new of some good free apps for it for at the gym. I would like something to keep track of weight loss and what I do at the gym. Also somethign that will give me different ideas as what workouts I could do.
 
ive been trying to lose weight for the last 5 years. started at 281 pounds. am now at 168ish. for the past 2 months ive been stuck at the 166-170 weight range, always going up and down. ive put myself on my own little regiments that i do 5 times a day which only take 7 minutes each time so a total of about 35 minutes a day, and i do a 25minute, 2.6 mile jog every other day. the jogging gets be sweating pretty well, but it doesnt seem to be enough. i for some reason cant seem to get off this plateau ive apparently hit and its frustrating.

i do 70 pushups, 200 situps, 70 tricep dips, and 50 squats 5 times a day. which gets me not to tired but seems to be enough to get my catching my breath for a bit. been doing that for about a few months adding more to each one after a few months to add difficulty.
 
[quote name='thisjustanother']ive been trying to lose weight for the last 5 years. started at 281 pounds. am now at 168ish. for the past 2 months ive been stuck at the 166-170 weight range, always going up and down. ive put myself on my own little regiments that i do 5 times a day which only take 7 minutes each time so a total of about 35 minutes a day, and i do a 25minute, 2.6 mile jog every other day. the jogging gets be sweating pretty well, but it doesnt seem to be enough. i for some reason cant seem to get off this plateau ive apparently hit and its frustrating.

i do 70 pushups, 200 situps, 70 tricep dips, and 50 squats 5 times a day. which gets me not to tired but seems to be enough to get my catching my breath for a bit. been doing that for about a few months adding more to each one after a few months to add difficulty.[/QUOTE]

If your not working out for at least 30 minutes strait your basically wasting your time; 7 minutes at a time x5 isn't enough. Try working it out so all your 7x5 is done at one time 35 mins all at once would be much better and you need more variety in your routine. Try adding in some empty stomach morning cardio for at least 30 minutes every day or every other day, it's a great way to drop stubborn weight and provide a boost in metabolism. Also what's your diet and eating schedule like?
 
[quote name='blissskr']If your not working out for at least 30 minutes strait your basically wasting your time; 7 minutes at a time x5 isn't enough. Try working it out so all your 7x5 is done at one time 35 mins all at once would be much better and you need more variety in your routine. Try adding in some empty stomach morning cardio for at least 30 minutes every day or every other day, it's a great way to drop stubborn weight and provide a boost in metabolism. Also what's your diet and eating schedule like?[/QUOTE]

That's terrible advice. I could give you a 7 minute workout that would put you on your ass. It's all about intensity. A 7 minute AMRAP of situps/pushups/pullups is one hell of a workout.
 
[quote name='n4styn4t3']That's terrible advice. I could give you a 7 minute workout that would put you on your ass. It's all about intensity. A 7 minute AMRAP of situps/pushups/pullups is one hell of a workout.[/QUOTE]

Not really considering his goal and post; seven minutes is not long enough plain and simple for weight loss which is his goal. No doubt you could experience an intense seven minute workout but based off his post and what he's doing in that seven minutes it's not going to lead to weight loss, will it build muscle yeah maybe if his diet is right but that stubborn weight will remain. Which by his post it has, his weight loss has stalled and I gave him good advice to lose it. His goal is stubborn weight loss and with diet in check 30 minutes or more of medium to high impact cardio keeping the heart rate up and constant is the best way to go about that plain and simple even better if done in the morning with the body still in 'fast' mode.
 
I do p90x and noticed significant results after the first 90 days.I took a break from it because I got swamped in school but plan on picking it back up in the next week when I get a month off and the course load becomes significantly reduced.
 
Anyone have a page listing different exercises for the chest, back, arms, legs and shoulders?

I wouldn't mind changing up my routine in 4 weeks or so.
 
Currently exercising again (lost focus due to vacation, the job hunt etc...). Lost 4 pounds in about a week just walking (at about 4 MPH, so a pretty brisk walk) on the treadmill for 30 minutes a night. I also have P90X that I plan to start soon.

Currently at 200 even, looking to be 180 by October.
 
[quote name='GUNNM']im fat what do i do[/QUOTE]

If you are severely overweight, the first thing to do is get a checkup by a doctor to verify the intensity of exercise your body can tolerate at the present time. Then request that he/she prescribe a beginner's exercise and diet program.
 
Well, for the next month or so I'm going to be doing what I've been reading about for a while now everywhere -- low fat chocolate milk post workout.

Supposedly it's one of the best things you can drink post workout, 4:1 carbs to protein ratio, the sugar turns me off but from what I've been reading it's not a big factor and may aid you. When I played football and worked out heavily I always used to drink it but that's because it cost 75 cents at the school bookstore, cheapest drink there :)

That was when I was in the best shape of my life, but I don't think chocolate milk will make much of a difference compared to the whey protein shake I usually drink post workout. We will see...


If anyone out there does this now I'd like to know how its working for you.
 
lol I've been mixing half a scoop of chocolate whey with a glass of whole milk and it's working pretty well. Any carbs I will have throughout the day I try to get in pre-workout and any left over I burn later at night when I do my cardio, then just drink more protein or eat left over meats.
 
iFitness HD is the BEST workout app Ive ever used. I have no idea if the iPod/iPhone version is as good as this, but the app is amazing. I can't wait to track my progress on this.
 
Well some pretty good news, I've been temporarily restricting some carbs and doing extra cardio for 6 weeks and continue to gradually become more and more cut as the weeks go by. I'd estimate myself around 10-11% body fat, no sure way of knowing but just to be realistic. I want to get down to 8 very soon but I'll take 9 this year and go back to my regular diet and training and continue to maintain.
 
So, I'm a bit of a noob when it comes to weight training and I was hoping I could get some guidance from you guys.

If I do a fairly heavy weight I can usually do a set of 15 reps, a set of 12-13 reps, and then a set of 8-9 reps before I'm completely exhausted.

If I do a lighter weight, I can do 15 (or even more) reps each time, obviously.

Which is better? More weight with less reps or less weight with more reps?

My primary goal is to lose weight while, ideally, building muscle. I'm doing 30-40 minutes of fairly intense cardio 3-4 times a week. For weight training, I'm doing upper body twice a week and lower body the other 2 times.

Am I managing this correctly?
 
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