The Fitness Thread

[Riotpolice]

Re: The Fitness Thread

The chicken you can grill with dry rubs found on the internet if you have the spices. It can make it taste really good. I have done it before, and some of them are awesome!

[SCWolf]

Re: The Fitness Thread

I know this is probably a tall order/question, but I have a dilemma:

My diet still sucks. Mainly, I'm an inexperienced cook and my food choices are lame. I'm not used to this new diet and since I'm playing everything conservatively, my meals are pretty much bland and uninteresting.

I'm curious what you guys eat/if you have any cool recipes for things like eggs, chicken, tuna, whatever/just any tips that would help make the diet less boring. I know I can "probably get away with" eating whatever I want as long as I hit my macros, but I'd still like to save money/learn a few simple recipes/eat much healthier than I used to/etc Thanks!

The laziest cook ever, here. All my meals are made in about 12 minutes, if not less.

Your best friends will be:

Vector cereal
Beef steak/Sirloin steak
10 Minute brown rice
Pre-cooked lean chicken breast from Costco
Peanuts
Raisins
Whole Grain bread
Ms Dash (I use this pretty much on everything)
Franks Red Hot (same with this)

Everything I eat is basically on that list. I also cheat whenever I can't manage to cook, + weight gainer.

[Reincarnate]

Re: The Fitness Thread

vector cereal -- haven't even heard of this, haha

definitely gotta look into Ms Dash and Frank's Red Hot

[Reincarnate]

Re: The Fitness Thread

For me, the pump...

just reminded me...
obligatory:

[SCWolf]

Re: The Fitness Thread

just reminded me...
obligatory:

This, lmao

[Reincarnate]

Re: The Fitness Thread

Are there any good freeweight exercise routines out there you know of that would be good (keeping in mind I am untrained/losing weight)? My in-apt gym has a rack of freeweights, a bunch of treadmills/bikes/ellipticals, and that's pretty much it.

[Senip]

Re: The Fitness Thread

I know a lot of people say their form is flawless, but if you feel it in your back, you're doing something wrong. Just how it goes, you should never have back/knee pain when squatting.

Yeah, Reach, I was doing low reps like you (8-12) and not really feeling it, then started doing much higher reps/giant sets with no rest, and I've been sore for days. Most people have slow twitch fibers, so doing lots of reps and keeping them under tension decimates them.

My trainer had me do something really brutal though it didnt sound like it a few weeks ago, and I puked (several times). Still finished the workout, but I was feeling horrible.

We'd do:
20 reps with a medium weight with the vertical leg press (straight up and down)
12 reps with feet almost touching, high up on the pad, with the regular leg press
10 reps per leg, 1 legged horizontal leg press.

4 sets of that and my quads were swollen and I could barely even think I was hurting so badly, since it was so different from what I usually do.

SCD is pretty cheap, but lentils and black beans are pretty boring. most of my meals take 15 minutes, 8 oz chicken/tuna/beef, 1/4 a cup of lentils, 2 cups of spinach. MCT oil or EVOO for flavoring, Mrs. Dash and ground mustard for spices.

[SCWolf]

Re: The Fitness Thread

I know a lot of people say their form is flawless, but if you feel it in your back, you're doing something wrong

I have a herniated disc and a problem with the nerves in my lower back. I'm not doing anything wrong. My form is flawless.

[Reach]

Re: The Fitness Thread

just reminded me...

Lol. I get ridiculous pumps on back and biceps day (today!), so I definitely see where he's coming from. It's very enjoyable. Makes me look forward to this day; I swear I could become a curlbro and just do curls all day long and feel the pump.

Are there any good freeweight exercise routines out there you know of that would be good (keeping in mind I am untrained/losing weight)? My in-apt gym has a rack of freeweights, a bunch of treadmills/bikes/ellipticals, and that's pretty much it.

As for dumbbell routines, you can pretty much create an entire routine out of dumbbells. If you don't know how to do any of these exercises, google for videos. They're all pretty easy and aren't dangerous for newbies. You can always just drop the weights if things get bad.


Chest: dumbbell press (flat or incline), flyes (flat or incline)
Shoulders: dumbbell shoulder press (sitting or standing)
Triceps: Overhead Tricep extensions (2 handed or one handed).
Back: Bent over rows
Biceps: Standing curls, incline curls, preacher curls
Legs: Lunges will work pretty well I think

[Reincarnate]

Re: The Fitness Thread

I have a herniated disc and a problem with the nerves in my lower back.

what caused this?

[Reincarnate]

Re: The Fitness Thread

As for dumbbell routines, you can pretty much create an entire routine out of dumbbells. If you don't know how to do any of these exercises, google for videos. They're all pretty easy and aren't dangerous for newbies. You can always just drop the weights if things get bad.


Chest: dumbbell press (flat or incline), flyes (flat or incline)
Shoulders: dumbbell shoulder press (sitting or standing)
Triceps: Overhead Tricep extensions (2 handed or one handed).
Back: Bent over rows
Biceps: Standing curls, incline curls, preacher curls
Legs: Lunges will work pretty well I think

Is it a bad idea if I just do all of these every MWF? I know people tend to split things out but I suspect isolation isn't necessarily high on the priority list for me since I am just trying to maintain muscle and burn fat

[SCWolf]

Re: The Fitness Thread

what caused this?

I'm honestly not sure. My doctor basically just told me ways to prevent the problem from getting any worse.

[Reach]

Re: The Fitness Thread

Is it a bad idea if I just do all of these every MWF? I know people tend to split things out but I suspect isolation isn't necessarily high on the priority list for me since I am just trying to maintain muscle and burn fat

Given how few exercises are there, I would do them all in one routine. Also, as a newbie, full body workouts aren't necessarily a bad thing, so yeah you could do this 2-3 times per week.

Try starting with 1 exercise per body part, and do 3 sets of that exercise. That will give you 6 exercises, and 18 sets, which can be done in less than an hour. For chest I would do dumbbell press, and do standing curls for biceps. Bent over rows will work your rhomboids and specifically your lats; if you want to work your traps, you can do shrugs as well, since they're pretty easy to do with dumbbells. That would bring you to 7 exercises, 21 sets, which is certainly far from overkill.

You won't be gaining much muscle doing this since you're eating at a deficit, but you can gain some strength. Strength is separate from muscle mass, since it also involves the CNS and training the muscles you do have to respond optimally. For example, on my cut I gained 20 lb on my bench over 3 months, without gaining any muscle. Hence why powerlifters don't need to look like bodybuilders.

Over time, try to increase the # of reps you can do, staying in the 6-12 range. If you can do more than 12 with good form, up the weight.

This will give you a decent base that you can expand on if you ever want to get into better shape after the weight comes off. Pay strong attention to form and learn how to do the lifts safely.

[Senip]

Re: The Fitness Thread

Best way to cut fat and build muscle:

Squats, bench, deadlift, pull ups, dips, barbell curl.

Any compound work you can do is gonna rip you up!

[infinity.]

Re: The Fitness Thread

opinions on cardio ?_?

also how do you all feel about yogurt?

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