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CAG Health and Fitness Thread


#61 dmaul1114   Banned Banned   24688 Posts   Joined 16.5 Years Ago  

dmaul1114

Posted 24 January 2009 - 04:08 PM

I think the only supplements worth they money are Whey protein. It's not a substitute for food sources of protein, but its the best protein source immediately post workout since it's absorbed much quicker than any food protein.

But as Reality's Fringe says, it's a supplement, not a replacement. If you want to build muscle you need to get the majority of your protein from clean foods and also get a lot of complex carbs (whole grains) from clean foods.

But I do think a whey shake post workout is a good idea for anyone, beginner or not. I wouldn't mess with creatine and other supplements right away though--and personally I don't use anything but whey protein. Well aside from vitamins, I take a lot of those.

#62 D_Icon   'D'_ott_Elitist CAGiversary!   1614 Posts   Joined 15.2 Years Ago  

Posted 24 January 2009 - 04:34 PM

It's been four days now.

Walk for half a mile(warm up) 10 minutes, run 3 miles it takes about 28-30minutes.

Followed by lifting weights, bench dumbells, push ups, and some other exercises from some cheap weight machine. Total is about 6 different exercises and with 4 sets for each with 10-11 reps each set. I was doing this at night 10PM-12, I'm changing it from 6AM-8AM. I'm planning to do this everyday. Do you guys think this would work to slim down and get toned?
I'm 6'2 and weight 216Ibs.

#63 seanr1221   :'( CAGiversary!   24430 Posts   Joined 15.8 Years Ago  

Posted 24 January 2009 - 04:47 PM

Oh nice, a new fitness thread.

I started a new running plan this week.

I start off at 5.5 mph and increase my speed .5 mph every 5 minutes. I can get a little over 2 miles in after 20 minutes of running, and it's working as a nice warmup.

I need to get back on my schedule though. My increased work/school hours really made me fall back. I was consistently going 5 days a week, now Im lucky to get 2 days in :/

#64 seanr1221   :'( CAGiversary!   24430 Posts   Joined 15.8 Years Ago  

Posted 24 January 2009 - 04:48 PM

I think the only supplements worth they money are Whey protein. It's not a substitute for food sources of protein, but its the best protein source immediately post workout since it's absorbed much quicker than any food protein.

But as Reality's Fringe says, it's a supplement, not a replacement. If you want to build muscle you need to get the majority of your protein from clean foods and also get a lot of complex carbs (whole grains) from clean foods.

But I do think a whey shake post workout is a good idea for anyone, beginner or not. I wouldn't mess with creatine and other supplements right away though--and personally I don't use anything but whey protein. Well aside from vitamins, I take a lot of those.


I tried creatine and it gave me the runs :/

I don't mind whey at all, but like you said it's not a replacement.

#65 seanr1221   :'( CAGiversary!   24430 Posts   Joined 15.8 Years Ago  

Posted 24 January 2009 - 04:59 PM

For the record, the study I read on leg-exercises said that HEAVY SQUATS AND DEADLIFTS increased serum testosterone levels in trained athletes. That's HEAVY, meaning rep ranges less than 5. Part of the reason leg-exercises are good for overall development is because they're (the good ones) compound lifts. Leg extension doesn't fall into this category at all, and leg-press is not a good substitute for a squat.

And I'm really against any supplementation for people new to lifting. You should have been training for at least 8 months before adding any supplement, or you're just going to be wasting your money. In fact, most supplements are a huge waste of money. The only ones really worth a damn are food-based ones, and stims. Even then taking creatine with a stimulant lowers its efficacy somewhat, and food-based supplements are just that; food. I can't count they guys who come up to me and say something like "Do you take protein", like of course I do, but it's just food. If you're diet is shitty all the powder in the world isn't going to save you. Supplements are called supplements for a reason, they're not supposed to be a crutch/.


On leg days would you recommend only doing squats and deadlifts?

#66 Manatee   360 Game Lenderer Outer CAGiversary!   297 Posts   Joined 14.1 Years Ago  

Posted 24 January 2009 - 05:06 PM

I wouldn't, because there are more muscles in the leg that need attention besides doing Squats and DL. Calf Raises and Lunges are good, too.

#67 seanr1221   :'( CAGiversary!   24430 Posts   Joined 15.8 Years Ago  

Posted 24 January 2009 - 05:07 PM

I have to admit, if I'm running short on gym days, I usually cut legs first :-x

#68 dmaul1114   Banned Banned   24688 Posts   Joined 16.5 Years Ago  

dmaul1114

Posted 24 January 2009 - 05:51 PM

On leg days would you recommend only doing squats and deadlifts?


My leg day I do:

Squats
Leg Press (the sled kind, hits the ass and hammy's more than squats I find)
Deadlifts
Seated Calf Raises
Standing Calf Raises

I think that's a pretty good routine, though don't do both Squats and Leg Press starting out or you'll be miserably sore, get used to squats for a few weeks then add in leg presses.

#69 Reality's Fringe   Goes sex for pussy CAGiversary!   7112 Posts   Joined 17.5 Years Ago  

Reality's Fringe

Posted 24 January 2009 - 06:12 PM

On leg days would you recommend only doing squats and deadlifts?


I do them on the same day, but I add in auxiliary calf raises and one other skill based exercise. I do this twice a week since I'm on a 4 dayer. Essentially I'll do Squats first to loosen my hips up: so on a heavy day it would be something like

8- 45% 1R max
6-60% 1R max
5-72%""
5-85%""
3-87-90% """

Then I'll do something that involves my shoulders such as Hang cleans or military presses, then come back to deadlifts. Usually some pyramid such as 5, 5, 3, 2, 1. then go about my routine as normal, and add the auxilliary leg work toward the end. If you do this properly, ti will wreck you. And again, this doesn't include the other core muscle groups I work that day (usually something opposing, such as shoulders). Doing them both on the same day conditions your central nervous system.

At the end of the week, I'll do it the same way, but alter the rep scheme and type. for example, squats may become front squats, hack squats, or zercher squats, or may be lighter weight. Deadlifts become Sumo Deadlifts or Rackpulls. I usually also do Stiff led deadlifts or reverse hyper extensions, or pull throughs on days when I do back and chest exercises.

Again, if you're new to lifting, this could seriously hurt you, so be careful. Deadlifts are an exercise that hit your quadriceps, hamstrings, calves, glutes, hip flexors, and back. Fucking kingly exercise, but dangerous if done improperly.

I also dislike the 45 degree legpress. It's a very unnatural angle, and if your back comes off the seat, you could end up with a spinal injury. Not to mention it distorts your ability to accurately judge how much weight you can do if you're not familiar with it. My working set with leg-press is 950lbs( horizontal, not 45 degree), but my squat is somewhere around 455lbs. If a person new to lifting tried to squat what they leg-pressed for reps; they'd kill themselves.

I'm trying to save up the cash to buy a pull sled, but I should probably wait until I hit my duty station.

#70 EDiddy0042   Ooga-chaka! CAGiversary!   1069 Posts   Joined 13.2 Years Ago  

Posted 24 January 2009 - 07:55 PM

I try to keep my leg training even with everything else. Right now I'm on the Steve Reeves full-body routine where I do 3 sets of 3 exercises for each body part. As far as legs, I'll do 10-12 sets, utilizing back squats, front squats, hack squats and leg curls. The key for the workout though is that you only take 45 seconds to a minute in between every set.

#71 dmaul1114   Banned Banned   24688 Posts   Joined 16.5 Years Ago  

dmaul1114

Posted 24 January 2009 - 09:56 PM

For me legs tend to be the one that gets done most just because its the first day of my four day routine.

I do (in an ideal week):

Monday: Legs
Tuesday: Chest, Triceps, Abs
Thursday: Back, Biceps
Friday: Shoulders, Abs

Shoulders are what get left out most often lately, since I've been swamped and only making it 2-3 days a week most of the time for the past few months.

#72 zman73   Got six? CAGiversary!   3610 Posts   Joined 17.2 Years Ago  

Posted 25 January 2009 - 01:52 PM

I need to get back into more weights... my running last year took alot out of me and I lost alot of the gains I made as well... I was still in good shape, but it is very hard for me to gain and keep weight

Add to that Im really not motivated like I was into working out, because Ive spent most days doing so... I did get some really nice runs in on my vacation from the lovely wooded areas of the Woodlands TX... to a real treat, running through the French Quarter one cold morning with my brother for an early jog

But I will always focus primarily on cardio...so many of them meatheads focusing on one thing, bulking up their upper bodies, but many of then probably couldnt run a mile without nearly passing out... 165-170 lbs is what I would LIKE to weigh

#73 seanr1221   :'( CAGiversary!   24430 Posts   Joined 15.8 Years Ago  

Posted 25 January 2009 - 01:58 PM

I went for a 2 mile run yesterday outside in the woods...goddamn it took a lot out of me, but I felt good afterwards.

#74 lilboo   Not addicted to WoW CAGiversary!   18235 Posts   Joined 18.1 Years Ago  

Posted 25 January 2009 - 02:07 PM

I think once I lose some more weight and am able to handle endurance a bit better.. :lol:... I might give running a try. It's hard, though. Asthma = suuuuxor

Man I got a poop question. The reason I started eatin better was because I was eating GARBAGE. Fast Food a few times a week (easily) and just.. other crap for snacks and dinners. Very little to no fruits/veggies..very little fiber. So of course, poopin wasn't so pretty.

So it's been 3 weeks. I don't eat any large amounts of bad fats, any refined sugar..and my sodium intake has been decreased a lot. I am eating fruits/veggies in every meal (and sometimes they ARE the meal)..lots of fiber and good fats (olive oil, avacado, nuts)..so why is mah feces STILL not completely.. acceptable? :lol:

#75 MSI Magus   CAGiversary! CAGiversary!   8156 Posts   Joined 17.5 Years Ago  

Posted 25 January 2009 - 02:36 PM

So a few of you said in the other topic with a torn back muscle I shouldn't do anything cept maybe lifting 5 pound weights. Was that JUST for weight lifting or does that mean I shouldn't be using the exercise bike or taking long walks for awhile too? I have been on bed rest for about a week and a half now and while im not feeling 100% my pain is at a 2 vs an 8 so I am hoping I can get some kind of exercise in soon again. I am getting married in 6 months so I really hate to spend a month and a half doing nothing ;)

#76 Dead of Knight  

Dead of Knight

Posted 25 January 2009 - 05:43 PM

I think once I lose some more weight and am able to handle endurance a bit better.. :lol:... I might give running a try. It's hard, though. Asthma = suuuuxor

Man I got a poop question. The reason I started eatin better was because I was eating GARBAGE. Fast Food a few times a week (easily) and just.. other crap for snacks and dinners. Very little to no fruits/veggies..very little fiber. So of course, poopin wasn't so pretty.

So it's been 3 weeks. I don't eat any large amounts of bad fats, any refined sugar..and my sodium intake has been decreased a lot. I am eating fruits/veggies in every meal (and sometimes they ARE the meal)..lots of fiber and good fats (olive oil, avacado, nuts)..so why is mah feces STILL not completely.. acceptable? :lol:


Hell my pooping seemed to get WORSE when I started eating better.... Diagnosed with IBS but it's still fucked up. The anatomy of poop is still a mystery to me. Still, keep at eating good food! Even if your bowels hate it, the rest of your body will thank you.

#77 zman73   Got six? CAGiversary!   3610 Posts   Joined 17.2 Years Ago  

Posted 25 January 2009 - 07:01 PM

Hell my pooping seemed to get WORSE when I started eating better.... Diagnosed with IBS but it's still fucked up. The anatomy of poop is still a mystery to me. Still, keep at eating good food! Even if your bowels hate it, the rest of your body will thank you.


I would think it was from alot of fruit... seems to screw me up... funny thing is, Ill have a bad meal every now and then and everything will be normal

and magnus... I would try to do any type of exercise that doesnt involve those muscles... I would think walks or running would be good... and elliptical too as long as you dont use the handles on the machine. Dont look for an excuse NOT to work out, because it will make it that much harder to start back up if you were to take a month and a half off. Ive had excruciating back pain in the form of disc problems and have gone and did stationary bike for an hour (maybe a little extreme to work out in my condition, but I felt bad just sitting around doing nothing)

#78 EDiddy0042   Ooga-chaka! CAGiversary!   1069 Posts   Joined 13.2 Years Ago  

Posted 25 January 2009 - 08:41 PM

I think once I lose some more weight and am able to handle endurance a bit better.. :lol:... I might give running a try. It's hard, though. Asthma = suuuuxor

Man I got a poop question. The reason I started eatin better was because I was eating GARBAGE. Fast Food a few times a week (easily) and just.. other crap for snacks and dinners. Very little to no fruits/veggies..very little fiber. So of course, poopin wasn't so pretty.

So it's been 3 weeks. I don't eat any large amounts of bad fats, any refined sugar..and my sodium intake has been decreased a lot. I am eating fruits/veggies in every meal (and sometimes they ARE the meal)..lots of fiber and good fats (olive oil, avacado, nuts)..so why is mah feces STILL not completely.. acceptable? :lol:


Balance is key. If you eat too much fiber without much else, you'll get the runs. 3-4 servings each of fruits and veggies is plenty, and make sure you are drinking plenty of water.

#79 pimpinc333   CAGiversary! CAGiversary!   11381 Posts   Joined 17.6 Years Ago  

Posted 25 January 2009 - 11:59 PM

So, I actually have come to realize that I have been over training myself. I was doing a ton of things wrong. I finally admitted up to it last week. I haven't touched weights in about 6 days now. I wanted my muscles to get an good weeks rest.

Tomorrow i'm going on a strick 3 day split workout. I have also started to take Whey Protein ( About 100g a day ) and a multi vitamin every single day.

Here is my workout plan:

Monday Chest and Triceps

Dumbbell Bench Press 4 sets - 12 Reps
Incline Bench Press 2 sets - 12 Reps
Chest Flys 2 Sets - 12 Reps

Tricep Dip's 3 Sets - Failure for Reps
Lying Tricep Extension 3 Sets - 10 Reps
Tricep Kickback 3 Sets - 15 Reps

Wednesday Back and Biceps

Standing Barbell Curl 3 Sets - 10 Reps
Standing Hammer Curl 3 Sets - 10 Reps
Incline Dumbbell Curl 3 Sets - 10 Reps

Seated Row 3 Sets - 12 Reps
One Arm Dumbbell Row 3 Sets - 12 Reps
Bent Over Dumbbell Row 3 Sets - 12 Reps

Friday Legs and Shoulders

Leg Extension 3 Sets - 12 Reps
Squats 4 Sets - 12,10,8,6 Reps
Leg Press 4 Sets - 12,10,10,10 Reps

Military Press 4 Sets - 10 Reps
Seated Dumbbell Press 3 Sets - 10 Reps
Dumbbell Lateral Raise 4 Sets - 10 Reps

Weight will be up in the air for now. I would like to start off lower then usual and build myself up in whats going to be a 8-10 week cycle.

Tuesday and Thurdays will be Rest days as well as Ab workout days
Sat and Sun are strict rest days

Anyone wanna chime in on my plan? Can I do anything else or does this seem good enough for now?

#80 dmaul1114   Banned Banned   24688 Posts   Joined 16.5 Years Ago  

dmaul1114

Posted 26 January 2009 - 12:09 AM

Looks like a solid 3 day routine to me. Only thing I'd tweak is the back excercises.

1. Do back exercises before the bicep ones. Always work the major muscle group first. If your biceps are fried you won't be able to do as much on the heavy back exercises.

2. You need to add either pull ups or pull downs to the back routine. Cut one of the rows. No need to do 3 different types of rowing exercises. You need pull ups or downs to add width. The rows will just add thickness (front to back).

#81 pimpinc333   CAGiversary! CAGiversary!   11381 Posts   Joined 17.6 Years Ago  

Posted 26 January 2009 - 12:24 AM

Looks like a solid 3 day routine to me. Only thing I'd tweak is the back excercises.

1. Do back exercises before the bicep ones. Always work the major muscle group first. If your biceps are fried you won't be able to do as much on the heavy back exercises.

2. You need to add either pull ups or pull downs to the back routine. Cut one of the rows. No need to do 3 different types of rowing exercises. You need pull ups or downs to add width. The rows will just add thickness (front to back).


Thanks. I was trying to fit an exercise with the equipment I already have. Maybe i'll give one of those Door way pull up bars a try.

#82 lilboo   Not addicted to WoW CAGiversary!   18235 Posts   Joined 18.1 Years Ago  

Posted 26 January 2009 - 01:07 AM

Hell my pooping seemed to get WORSE when I started eating better.... Diagnosed with IBS but it's still fucked up. The anatomy of poop is still a mystery to me. Still, keep at eating good food! Even if your bowels hate it, the rest of your body will thank you.



I know! I do FEEL well.. just discouraged since poop is supposed to be like "solid and floats" :lol:

Balance is key. If you eat too much fiber without much else, you'll get the runs. 3-4 servings each of fruits and veggies is plenty, and make sure you are drinking plenty of water.


Well I do eat a lot of fiber but i DO drink like 4-5 16.9oz bottles of water a day. Plus a cup of tea or 2. So I def get enough hydration.

I don't even have the runs. It's when I DO go, it's not as solid as it's "supposed" to be. I know it's supposed be "solid, long, and not leave much of a mess"..and I've had like one or 2 of those.. but overall they have been sorta small, not THAT solid (as in a little bit squishy) and leaving more of a mess then it should. :wall:

Hey, this is a HEALTH thread so this talk is OK :lol:

#83 pimpinc333   CAGiversary! CAGiversary!   11381 Posts   Joined 17.6 Years Ago  

Posted 26 January 2009 - 01:53 AM

I know! I do FEEL well.. just discouraged since poop is supposed to be like "solid and floats" :lol:



Well I do eat a lot of fiber but i DO drink like 4-5 16.9oz bottles of water a day. Plus a cup of tea or 2. So I def get enough hydration.

I don't even have the runs. It's when I DO go, it's not as solid as it's "supposed" to be. I know it's supposed be "solid, long, and not leave much of a mess"..and I've had like one or 2 of those.. but overall they have been sorta small, not THAT solid (as in a little bit squishy) and leaving more of a mess then it should. :wall:

Hey, this is a HEALTH thread so this talk is OK :lol:


Try cutting out the Tea. Tea usually did that to me. Coffee as well. That shit ( coffeee ) just runs right through you.

#84 EDiddy0042   Ooga-chaka! CAGiversary!   1069 Posts   Joined 13.2 Years Ago  

Posted 26 January 2009 - 02:01 AM

Yeah coffee has been proven as a laxative. Not sure why, though

#85 LilPaintballer   CAGiversary! CAGiversary!   2307 Posts   Joined 14.9 Years Ago  

LilPaintballer

Posted 26 January 2009 - 02:07 AM

I want to stay as low as possible for wrestling season next year, i've been weighing in at 115 consistently but i have to wrestle 119 because i got screwed over at weight certifications. I'am going to try to cut down to 108 and stay around there. I just have a little problem keeping the muscle i have and keeping the weight off

#86 lilboo   Not addicted to WoW CAGiversary!   18235 Posts   Joined 18.1 Years Ago  

Posted 26 January 2009 - 02:27 AM

But I don't drink a lot of tea. It's green tea. It's SOMETIMES one small cup in the morning..but I've been juicing for energy in the morning.

I'll have tea maybe 3-4x a week. That can't be considered a lot.

#87 pimpinc333   CAGiversary! CAGiversary!   11381 Posts   Joined 17.6 Years Ago  

Posted 26 January 2009 - 02:43 AM

But I don't drink a lot of tea. It's green tea. It's SOMETIMES one small cup in the morning..but I've been juicing for energy in the morning.

I'll have tea maybe 3-4x a week. That can't be considered a lot.


I'd only usually have tea about 1 per day on 5 days of the week. Try cutting it out completely for a week or so and see what it does for you.

#88 KingDox   Scream My Name CAGiversary!   3771 Posts   Joined 17.5 Years Ago  

Posted 26 January 2009 - 08:58 AM

I started my weight loss plan back in late Sept 08 and have lost about 20 lbs. I've already hit "Heatlhy" weight for my height, but I'm still pushing myself to go farther and faster when running.

I figure once Valentines day is over the gym should have thinned out enough for me to return and take some classes. People have asked me if I want to run a marathon but I've seen what a runners body looks like, I'd rather go for the overall body tone of a volleyball player or swimmer.

The most awesome thing is when someone sees you and says "Did you lose weight?!". And what is most funny is it is usually guys who say it. I think girls just think it but don't say it. They have to see it since girls I figure pick up on this type of thing.

To any CAG thinking about losing weight, Do it. You'll be so much happier.

#89 pimpinc333   CAGiversary! CAGiversary!   11381 Posts   Joined 17.6 Years Ago  

Posted 26 January 2009 - 06:58 PM

I started my weight loss plan back in late Sept 08 and have lost about 20 lbs. I've already hit "Heatlhy" weight for my height, but I'm still pushing myself to go farther and faster when running.

I figure once Valentines day is over the gym should have thinned out enough for me to return and take some classes. People have asked me if I want to run a marathon but I've seen what a runners body looks like, I'd rather go for the overall body tone of a volleyball player or swimmer.

The most awesome thing is when someone sees you and says "Did you lose weight?!". And what is most funny is it is usually guys who say it. I think girls just think it but don't say it. They have to see it since girls I figure pick up on this type of thing.

To any CAG thinking about losing weight, Do it. You'll be so much happier.


I agree. I have never been overweight ( I was under weight though ) but it feels really good to be normal weight.

#90 zman73   Got six? CAGiversary!   3610 Posts   Joined 17.2 Years Ago  

Posted 26 January 2009 - 07:19 PM

You can run competitively and keep a good physique, but I would stick to lower mileage runs. I did lose about 5 lbs in my training, although I focused so much on my running endurance. You don't run 15 miles a day for that though, your routine would consist of one long run per week and shorter training runs. I'd recommend trying it once in your life though, very physically demanding, but the euphoria you get when finishing is unreal.