So ever since my trip last November to Colorado when I almost died hiking up to the treeline with Randy outside of Boulder, I decided I needed to get into shape.
When I got back, I started walking every day. Nice 2.2 mile loop and I have been getting to the point where I am jogging it for the most part.
Christmas comes and I step on the scale at my aunt's house...240lbs. Absolutely digusted in that. So I vow to get better.
Thursday afternoon, I finally bit the bullet and had a friend of mine come up with a nutrition and workout plan for me. We took some measurements...245lbs and 27.9% body fat.
Yup...more disgusted in myself.
So Saturday, I went in to watch his power lifting team do their thing and get some advice. I ended up signing up for a group workout M-W-F from 12 to 1. On my "off" days, I will be doing HIIT (High Intensity Interval Training).
I started this Saturday afternoon with a 7 mile bike ride. Kept the bike in the lowest gear and pedaled my ass off for 20 to 30 seconds and then slowed my pedaling down for 45 to 60 seconds, then repeat.
In the end, I got home and felt GREAT. I mean other than my jello legs and sore thighs, it was great.
This morning I woke up a bit sore but feeling pretty good.
I am very psyched about this. My nutrition plan includes a ton of egg white, tuna, chicken breast, cottage cheese, whey protein, some whole grain cereal/oatmeal, et al. I love food but I love the thought of not being embarassed to take my shirt off in public more.
So for the next 2 to 3 months, I am going to bust ass to get into shape and then go on a maintenance program with an emphasis on strength training.
And when next November arrives, and I return to CO, it's going to be me making Randy feel like his heart is going to explode. Bryan did better than me up the hill indeed! [roll] [evil] ;D
do it to it [thumbsup]
Quote from: ZLTFUL on April 05, 2009, 08:28:03 PM
And when next November arrives, and I return to CO, it's going to be me making Randy feel like his heart is going to explode. Bryan did better than me up the hill indeed! [roll] [evil] ;D
Even more motivation to keep the cycling routine up after the century ride in June. [thumbsup]
Quote from: ZLTFUL on April 05, 2009, 08:28:03 PM
So ever since my trip last November to Colorado when I almost died hiking up to the treeline with Randy outside of Boulder,
You are seriously f*cked if you made that guy look like he's in shape!!
;D
word of advice, Z:
(http://d3gkbha1s7sr56.cloudfront.net/someecards/filestorage/wp_197.jpg)
Quote from: Randimus Maximus on April 05, 2009, 09:00:11 PM
word of advice, Z:
I'll admit when I had my own office..I would do some curls and/or drop down and do sets of 50 in between clients.
more:
(http://d3gkbha1s7sr56.cloudfront.net/someecards/filestorage/lift_5.jpg)
(http://d3gkbha1s7sr56.cloudfront.net/someecards/filestorage/lift_1.jpg)
Quote from: Randimus Maximus on April 05, 2009, 09:07:42 PM
more:
[laugh]
Are these what Stella has been sending you?!
I was going to suggest..
Wearing spandex-padded biker shorts may increase your odds of actually riding a bike You may also want to try wearing a real "bike" helmet too and get rid of the current one..
(http://www.rehabmart.com/imagesfromNC/NC95165-1W.jpg)
[laugh]
You know...I am beginning to like this Adam character more and more each day... ;D
Quote from: ZLTFUL on April 05, 2009, 09:52:38 PM
You know...I am beginning to like this Adam character more and more each day... ;D
[thumbsup]
Since you're on a new workout kick..I'll have to send you a lil' motivator!! [evil]
Seriously though..doesn't this look a little like Randy?!
(http://www.rehabmart.com/imagesfromsp/SP920535.jpg)
Quote from: IZ on April 05, 2009, 10:00:58 PM
Since you're on a new workout kick..I'll have to send you a lil' motivator!! [evil]
why do images of IZ wearing Ben Stiller's outfit from 'Dodgeball' showing up on Z's doorstep come to mind?
Quote from: Randimus Maximus on April 05, 2009, 10:13:41 PM
why do images of IZ wearing Ben Stiller's outfit from 'Dodgeball' showing up on Z's doorstep come to mind?
Never interupt me during my "private reflection time"!
how's that pump treating you?
You are doomed.
I saw absolutely no alcohol in your nutrition plan.
You need a 'balanced' diet. ;)
Good for you Z. [thumbsup]
Don't worry, Nate. There are 2 cheat meals a week I am allowed. I think I will skip the meal part and go straight to beer.
Thanks Somegirl. I went into the Army at 165 and left basic training at 185 but I was in great shape, could run 5 miles without breaking too much of a sweat and didn't get winded walking 1/2 mile up a very gradual incline through a prairie hehe.
And now...I weigh 245, have 27.9% body fat and can't even keep up with tubby ole Randimus on a lazy fall hike. [cheeky]
Quote from: ZLTFUL on April 06, 2009, 07:42:46 AM
Don't worry, Nate. There are 2 cheat meals a week I am allowed. I think I will skip the meal part and go straight to beer.
I was concerned for your well being. :-*
First workout down. Have to say...make the beast with two backs ME. I could barely lift my arm high enough to push the door open on the way out. But to be honest, I feel surprisingly well.
Quote from: ZLTFUL on April 06, 2009, 11:31:19 AM
First workout down. Have to say...make the beast with two backs ME. I could barely lift my arm high enough to push the door open on the way out. But to be honest, I feel surprisingly well.
That's what you get for calling me Tubby. That'll show you what happens when you listen to the miniature IZ on your shoulder.
Quote from: Sinister on April 06, 2009, 02:23:08 PM
Isn't that ^^^^ redundant? [laugh]
Redundantly so...
I'd love to find out more about your nutrition plan. I started a get fit last week. 30 minutes on the stairmaster and then intervals every other day (3 minutes high intensity on stairmaster, lunges, sit-ups, push-ups, rest, repeat) I just finished my first successful 30 minutes of intervals and am wiped. I've got at least 50 pounds to loose......
Quote from: ZLTFUL on April 06, 2009, 11:31:19 AM
First workout down. Have to say...make the beast with two backs ME. I could barely lift my arm high enough to push the door open on the way out. But to be honest, I feel surprisingly well.
Reminds me of the old days when I lifted a
lot. My buddy and I left the gym once and got into his car and his arms were so jello-like that he dropped his keys on the floor while trying to put them in the ignition. Neither of us could retrieve them for about ten minutes.
Good times. (wish I was in the shape I was in then now ((sipping a beer)) )
Where the hell is the "Get Fit Thread" ?!?!?!
Right there with ya, buddy. Fighting shin splints this week trying to keep them from killing my fitness plan.
Today was:
1/4 mile sprint*, 20 pushups, 20 situps.
*That's a long damn way. I ran what I could. Jogged the rest. And yeah, you'll feel damn good after a workout.
Oh yeah, x3.
Nutrition plan...hehe well it's sort of flexible but it's pretty hard core...
Wake up
Meal 1 Breakfast (Protein, good fat, carb)
8 egg whites, or whey protein
2 yolks or 1 Tbsp Peanut butter
1/2 cup oatmeal or whole grain cereal
Omega 3 fish oil (2 caps)
Multi-vitamin
Meal 2 Protein, good fat, low carb
9:00 1 cup 1% cottage cheese or protein shake or 1 cup (4 oz) chopped chicken
1 cups veggies (unless eating cottage cheese)
1 Tbsp peanut butter or 14 almonds
or 2 ostrim sticks
noon Workout Weight training or HIIT cardio **If off day skip pre/post workout shake and go right to dinner
Sip on 4 scoops Xtend
Post workout
1:00 1 1/2 scoop whey protein
1 scoop waxiemaize or piece of fruit
1 Tbsp PB or 14 almonds
Meal 3 (protein, "brown" carbs, veggies and some good fats)
2:30 1 can of tuna, or 4 oz chicken breast or 4oz lean (96%) red meat
1 cup cooked brown rice or 1/2 cup (measured dry) oatmeal or sweet potato
Tbsp natural peanut butter or 1.5 Tbsp almonds
Meal 4 Dinner (protein, veggies, carb and a 'good' fat source
6:00 1.5 can of tuna or 6 oz chicken breast or 5 oz lean red meat
1 cup green veggies or large salad
14 almonds or 1 Tbsp peanut butter
Multi Vitamin, 2 Omega 3 caps (2 gms)
Meal 5 Slow digesting protein, good fats
9:00 1.5 scoops casein protein "pudding" or 1.5 cup cottage cheese or 8 egg whites w/2 yolks
Before bed 14 almonds or 1 Tbsp peanut butter
How many total calories is that, and what is your carb to protein ratio?
Hey, Obsessed?, for shin-splints try ice and stretching. To stretch, extend toes and push into ground (think, beyond ballerina toe-pointing). You want to stretch the front of your shin. They do get better. Good luck.
Thanks, Lefty.
Strangely its only in one leg, so I've been moving that toe like crazy since I figured out what was hurting.
Stretching/anti-inflamatory meds/ice/stretching seems to be doing the trick.
Proteins Carbs Fats
Totals 239g 140g 61g Total Calories: 2065
Grams/Percent 46.3% 27.1% 26.6%
Quote from: ZLTFUL on April 06, 2009, 08:05:07 PM
Proteins Carbs Fats
Totals 239g 140g 61g Total Calories: 2065
Grams/Percent 46.3% 27.1% 26.6%
If you're thinking about cutting weight..eat less calories and do A LOT more reps!!
It really does come down to calories in the end. You are a heat engine - calories in vs. calories out - a heat thing. It's not just a low carbs thing either, but carbs and starchy stuff turns to sugar - that's bad.
I cut calories down to 1000 - 1500 a day for a while and did 60 min. of exercise three time a week, to include a mile or two on a walker at a 15 degree angle at about 3 mph and some sit ups etc and No alcohol (love the stuff, but it's calorie loaded). I was drinking well over 2000 calories a day alone. I lost 35 lbs. in just over 30 days.
Or you could take the short cut like I just did and get that bad ass flu. I lost 30 lbs. in two weeks - no exercise at all. [puke]
LA
His goal with my nutrition plan isn't to cut a ton of weight in a hurry (2-3 lbs a week) but to do so in a manner that I don't yo-yo diet/gain/diet/gain but to focus on something more permanent.
Quote from: ZLTFUL on April 06, 2009, 08:05:07 PM
Proteins Carbs Fats
Totals 239g 140g 61g Total Calories: 2065
Grams/Percent 46.3% 27.1% 26.6%
Wow, dude. That's a lot of fricking fuel. I'd cut way back on carbs and fat, and suck in the protein like a $20 hooker (not actual man-sauce, though; sorry). Sprints are good; skipping rope is great; burpees are great; running long slow distance or HIIT is good (minimums of 40-60 minutes on both). Intervals, in general, are good but you have to mix things up. Plyometrics are good, in circuits.
Here's one: skip for 10-minutes, go run for an hour, and then burpees to failure.
Quote from: ZLTFUL on April 07, 2009, 12:54:38 PM
His goal with my nutrition plan isn't to cut a ton of weight in a hurry (2-3 lbs a week) but to do so in a manner that I don't yo-yo diet/gain/diet/gain but to focus on something more permanent.
2,000-calories a day is a lot, if you are working towards cutting 2-3 a week. I understand the aversion to yoyo-ing, but cut the weight, then work on the lifestyle. Most likely, what will happen is you will drop weight and then gain back as muscle. So, you'll find a good weight that your body is happy at.
Quote from: Sinister on April 07, 2009, 01:01:16 PM
I understand the aversion to yoyo-ing, but cut the weight, then work on the lifestyle.
I would imagine having a proper lifestyle from the beginning would be the ideal way to slowly cut weight and get to a better size/shape in a sustainable manner.....
Quote from: MrIncredible on April 07, 2009, 04:19:00 PM
I would imagine having a proper lifestyle from the beginning would be the ideal way to slowly cut weight and get to a better size/shape in a sustainable manner.....
^ This. He gave me 3 options. One of which would have dropped a ton of weight but he warned that toning and strength training wouldn't be part of that. Just alot of cardio and about half the calories. The option I chose involved the least amount of changes to my current lifestyle but still allowing me to lose fatand build muscle mass. My primary concern was endurance, second was toning, third was building muscle mass. I understand how the whole process works. When I went into the Army, I weighed 165lbs. I gained 20lbs of muscle through Basic. I just didn't maintain the lifestyle after I got out.
Quote from: ZLTFUL on April 08, 2009, 09:15:21 AM
^ This. He gave me 3 options. One of which would have dropped a ton of weight but he warned that toning and strength training wouldn't be part of that. Just alot of cardio and about half the calories. The option I chose involved the least amount of changes to my current lifestyle but still allowing me to lose fatand build muscle mass. My primary concern was endurance, second was toning, third was building muscle mass. I understand how the whole process works. When I went into the Army, I weighed 165lbs. I gained 20lbs of muscle through Basic. I just didn't maintain the lifestyle after I got out.
Good point, MrIncredible; however, they follow each other in my experience. Cutting weight leads to lifestyle changes, and vice versa.
You can drop weight while toning muscle and gaining strength, for one. For two, you selected a plan which doesn't support your goals. You state that building muscle mass is the least of your priorities, but you selected a plan which does just that. One downside to that is that you will not "see" as significant results, since you will be replacing fat with muscle. "A lot of cardio"? Right, 'cause that's the only way to drop a ton of weight. Cardio, plyometrics, strength training...all of these burn calories, build strength, and tone muscle (which is, by the way, how you gained 20# of muscle in Basic).
There's 50 ways to skin a cat, of course. I hope you reach your goals. [thumbsup]
Go Ryan Go!!!!!
Anything, any plan, is better than nothing. Good luck! [thumbsup]
Quote from: Sinister on April 08, 2009, 09:29:17 AM
Good point, MrIncredible; however, they follow each other in my experience. Cutting weight leads to lifestyle changes, and vice versa.
You can drop weight while toning muscle and gaining strength, for one. For two, you selected a plan which doesn't support your goals. You state that building muscle mass is the least of your priorities, but you selected a plan which does just that. One downside to that is that you will not "see" as significant results, since you will be replacing fat with muscle. "A lot of cardio"? Right, 'cause that's the only way to drop a ton of weight. Cardio, plyometrics, strength training...all of these burn calories, build strength, and tone muscle (which is, by the way, how you gained 20# of muscle in Basic).
There's 50 ways to skin a cat, of course. I hope you reach your goals. [thumbsup]
First, I have to say, I am not discounting your advice. In fact, after my workout, I showed him your posts and asked his opinion.
But, he has 3 degrees...Physical Therapy, Nutrition, and Sports Medicine(basically a nurse practitioner specializing in sports medicine from what I understand). Not to mention a couple of walls of trophies from him and his wife's shows.
That said, I am going with his advice. I have an insane metabolism to begin with soI understand the large amount of fuel in my diet. Not to bring TMI, but I have 3 very healthy BMs a day as my body processes food way fast. This is even with slow digesting proteins like cottage cheese.
As for my goals, there wasn't any precedence of one over the other. I was asked what I wanted to accomplish and those were the things I said.
I think the biggest thing to realize in all of this is that I *am* cutting my calorie intake by at least 1000 maybe more a day as I always ate absolute crap and ate a ton of it. So Stella is absolutely right, at this point a plan, any plan is a far better place than where I was.
Quote from: ZLTFUL on April 08, 2009, 01:17:20 PM
<snip>. Not to bring TMI, but I have 3 very healthy BMs a day as my body processes food way fast. This is even with slow digesting proteins like cottage cheese.
<snip>
Too late.... ;D
Quote from: ducpainter on April 08, 2009, 05:32:36 PM
Too late.... ;D
I'm surprised Randy hasn't mentioned the clogged toilet in his basement...it HAS been since November. [evil]
Quote from: ZLTFUL on April 09, 2009, 02:36:49 PM
I'm surprised Randy hasn't mentioned the clogged toilet in his basement...it HAS been since November. [evil]
I'll stop blaming Stella for that now. [evil]
Methinks somebody is gonna be left for dead in the backcountry on a bike ride some time soon... [laugh]
good luck [thumbsup]
I could never maintain a diet plan like that. Way too difficult and time consuming for me. wish i could [bow_down]
My only advice would be to take it easy for the first three weeks or so (assuming you just started working out with this post) you don't want to injure yourself and put this whole plan and your built up motivation on hold. Sounds like you have an experienced trainer to work with so go with his advice.
Thanks Dan.
No injuries but I definitely pushed myself too hard on my monday workout. Right shoulder is just now feeling better. Of course, being left handed, my right arm is definitely not the dominant arm.