The Fitness Thread

[SCWolf]

Re: The Fitness Thread

OK, re-update on everything. New plan:

Workout:

3 sets dumbbell press, 8-12 reps
3 sets tricep extensions, 8-12 reps
3 sets shoulder press, 8-12 reps
3 sets bent-over dumbbell rows, left arm, 8-12 reps
3 sets bent-over dumbbell rows, right arm, 8-12 reps
3 sets bicep curls, left + right arm, 8-12 reps per arm (6 sets total)
3 sets lunges, left leg, 8-12 reps
3 sets lunges, right leg, 8-12 reps

Schedule:

Monday: Workout + 20 minutes LISS
Tuesday: 10 minutes HIIT
Wednesday: Workout + 20 minutes LISS
Thursday: 10 minutes HIIT
Friday: Workout + 20 minutes LISS
Saturday: Rest
Sunday: Rest

Stats:

Weight: 226 pounds
Age: 26
Height: 6 foot 2 inches
TDEE: ~2500 calories estimated via MSJ equation
Deficit: 500 calories
Calories to consume daily: 2000 calories
Bodyfat percentage: ~35% (48 inches around abdomen @ the navel)
LBM: ~150 lbs


Diet:

Protein: 150 g [1 g per lb LBM]
Fats: 75 g [.5 g per lb LBM]
Carbs: 180 g [(TDEE-deficit-4*protein-9*fats)/4]


Nutrients/etc:
Sodium: 1500-2000 mg
Dietary fiber: 28 g
Water/fluid intake: 1 gallon

Multivitamin = ?

Anyone have any recs for multivitamin? I am also worried about not getting enough calcium/etc even with a multi (I hate cottage cheese and I am not sure about what to get for yogurt since I've never eaten it).

I mean jesus, so much calcium is needed:

http://www.nichd.nih.gov/milk/prob/other_foods.cfm

Don't worry too much about your calcium intake. Just eat clean, track your caloric intake, you should be ok. Any multivitamin is fine. I don't take them personally, but that's just me.

The work out looks good. Confused me for a second dividing the sets by limb, but whatever's easier for you. You should see good results from what you have set up there. Just be patient, you'll get there.

your calves look silly weak compared to your thighs

in response to your question, my legs, post pics after class, but runners legs

My calves are quite large in comparison to most people, but yeah, they're nothing compared to my quads. For my calf raises I usually do 2 sets of 25 with 90lbs added. My legs definitely dwarf my upper body, which I'm working to fix.

[Reincarnate]

Re: The Fitness Thread

Is it still "counted" as one set even if you're applying it to each limb? Like one set of dumbbell presses = works out both arms with 8-12 reps, but one set of rows = 8-12 reps per arm?

Also, compiled some data for recommended mineral/vitamin intakes (males 19-30):

Calcium: 1000 mg [max tolerable 2500 mg]
Chromium: 35 mcg
Copper: 1.5 mg [max tolerable 10000 mcg]
Iodine: 150 mcg [max tolerable 1100 mcg]
Iron: 9 mg [max tolerable 45 mg]
Magnesium: 400 mg [max tolerable from supplements 350 mg, does not include intake from food/water]
Manganese: 2.3 mg [max tolerable 11 mg]
Molybdenum: 45 mcg [max tolerable 2000 mcg]
Phosphorus: 700 mg [max tolerable 4000 mg]
Potassium: 4.7 g
Selenium: 70 mcg [max tolerable 400 mcg]
Sodium: 1.5 g [max tolerable 2.3 g]
Zinc: 15 mg [max tolerable 40 mg]

Vitamin A: 900 mcg [max tolerable 3000 mcg]
Vitamin B1 (thiamine): 1.2 mg
Vitamin B2 (riboflavin): 1.3 mg
Vitamin B3 (niacin): 16 mg [max tolerable 35 mg]
Vitamin B5 (pantothenic acid): 5 mg
Vitamin B6 (pryidoxine): 1.3 mg [max tolerable 100 mg]
Vitamin B9 (folate/folic acid): 400 mcg [max tolerable 1000 mcg]
Vitamin B12: 2.4 mcg
Vitamin C: 90 mg [max tolerable 2000 mg]
Vitamin D: 15 mcg [max tolerable 100 mcg]
Vitamin E: 15 mg [max tolerable 1000 mg]
Vitamin K: 120 mcg
Biotin: 30 mcg

Dietary Fiber: 38 g
Water: 3.7 liters

http://www.iom.edu/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity%20Files/Nutrition/DRIs/5_Summary%20Table%20Tables%201-4.pdf

http://www.healthalternatives2000.com/minerals-nutrition-chart.html

http://www.sparkpeople.com/resource/...e_minerals.asp

I know a lot of this stuff is probably seen as "wayyy overthinking things" but again, this is a long-term lifestyle change so I'm really trying to squeeze the most out of this ol' biomachine and keep it living as long as possible with everything working well.

[SCWolf]

Re: The Fitness Thread

Is it still "counted" as one set even if you're applying it to each limb? Like one set of dumbbell presses = works out both arms with 8-12 reps, but one set of rows = 8-12 reps per arm?

Also, compiled some data for recommended mineral/vitamin intakes (males 19-30):

Calcium: 1000 mg [max tolerable 2500 mg]
Chromium: 35 mcg
Copper: 1.5 mg [max tolerable 10000 mcg]
Iodine: 150 mcg [max tolerable 1100 mcg]
Iron: 9 mg [max tolerable 45 mg]
Magnesium: 400 mg [max tolerable from supplements 350 mg, does not include intake from food/water]
Manganese: 2.3 mg [max tolerable 11 mg]
Molybdenum: 45 mcg [max tolerable 2000 mcg]
Phosphorus: 700 mg [max tolerable 4000 mg]
Potassium: 4.7 g
Selenium: 70 mcg [max tolerable 400 mcg]
Sodium: 1.5 g [max tolerable 2.3 g]
Zinc: 15 mg [max tolerable 40 mg]

Vitamin A: 900 mcg [max tolerable 3000 mcg]
Vitamin B1 (thiamine): 1.2 mg
Vitamin B2 (riboflavin): 1.3 mg
Vitamin B3 (niacin): 16 mg [max tolerable 35 mg]
Vitamin B5 (pantothenic acid): 5 mg
Vitamin B6 (pryidoxine): 1.3 mg [max tolerable 100 mg]
Vitamin B9 (folate/folic acid): 400 mcg [max tolerable 1000 mcg]
Vitamin B12: 2.4 mcg
Vitamin C: 90 mg [max tolerable 2000 mg]
Vitamin D: 15 mcg [max tolerable 100 mcg]
Vitamin E: 15 mg [max tolerable 1000 mg]
Vitamin K: 120 mcg
Biotin: 30 mcg

Dietary Fiber: 38 g
Water: 3.7 liters

http://www.iom.edu/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity%20Files/Nutrition/DRIs/5_Summary%20Table%20Tables%201-4.pdf

http://www.healthalternatives2000.com/minerals-nutrition-chart.html

http://www.sparkpeople.com/resource/...e_minerals.asp

I know a lot of this stuff is probably seen as "wayyy overthinking things" but again, this is a long-term lifestyle change so I'm really trying to squeeze the most out of this ol' biomachine and keep it living as long as possible with everything working well.

I just look at my rows and lunges as one set. For my lunges, I just do 20, that counts as 10 for each leg. For my rows, I just do 12 each arm, but I don't divide it by set cause it would just confuse the hell out of me. Like I said, whatever is easier for you haha, there's nothing wrong with how you have it written :P

Overthinking for what you're doing, yes. If you were competing, probably not so much

[Cavernio]

Re: The Fitness Thread

I am not sure about what to get for yogurt since I've never eaten it.

...

[Senip]

Re: The Fitness Thread

http://www.dpsnutrition.net/i/13318/universal-uni-vite-multi-vitamin-120-cap.htm

http://www.dpsnutrition.net/i/4605/universal-animal-packs-44-pack.htm

http://www.bodybuilding.com/store/sport/multiv.html

If you take pak, only take 1 a day, rather than the 2. 2 is for competing athletes doing a cut.

3 top supps: 1. Good multivitamin (no, not a 1 a day shit or whatever in walmart), 2) creatine, c) fish oil.

[Reincarnate]

Re: The Fitness Thread

I am also reading that people like Orange Triads?

Right now I am using http://www.costco.com/Browse/Product...rodid=11098484

That Animal Pak thing looks interesting, though... pricey, however

EDIT: I believe the fish oil I bought is http://www.vitaplus4u.com/product_im...82443_zoom.jpg also from Costco

[Reach]

Re: The Fitness Thread

Calories to consume daily: 2000 calories

I think you should be eating less if your TDEE is 2500.

You're not really concerned with bodybuilding at this point. You want the weight off. Eat less than that. 2000 is what someone much leaner would be eating on a muscle preservation cut or something.

If you can handle it, bump down to 1500. You can increase your dietary intake later.


Now, on the other hand, the best diets are the most consistent, so if it's too hard it might not be an option, but it will be worth it. There are no negative side effects to bumping down to 1500 at this point. I just worry you'll end up spinning wheels trying to hit 2000, because if your calorie counting is off at all in the wrong direction your weight loss is going to be painfully slow.


I like your macro ratios though.

[Reincarnate]

Re: The Fitness Thread

The reason I went to 2000 instead of 1500 is because I feared the carbs were too low. When using a 1500 benchmark:

Protein: 150 g
Fats: 75 g
Carbs: 56 g

It might be OK, but I wasn't sure. Didn't want to compensate by putting fats too low as to interfere with organ function or something.\

BTW, the machines in my gym (are any of these better/worth adding to the exercise routine I detailed above?):

shoulder incline bench
bicep curl, tricep pushdown
low row, lat pulldown
leg extension, leg curl

[ssbmchamp]

Re: The Fitness Thread

Having tried to wrestle someone that is on the juice before and about 240 lb 5'9-5'10 (so still no Ronnie by a long shot), I can say that the outcome of the fight will depend on whether or not they get ahold of you.

Because if they do, you lose. As a trained fighter, there wasn't much I could do at that point. I couldn't actually move any limbs he managed to grab, and once I got tossed on the ground he sat on me in jest and I felt like I was going to die.

That and hitting them anywhere other than the face or the nuts seems to be entirely ineffective.

So I mean, closed cage fight with rules Ronnie coleman would destroy Bruce lee, but hey, in a real fight he'd have a chance.

Maybe it was just the wording you used, or the visual I had in my head or even both but I literally burst out laughing when you said "if they do, you lose" lol! I completely agree though, like you said only real way is nuts or face because I don't think world class fighters could ever over power a professional body builder in terms of just brute strength.

[Jerry DB]

Re: The Fitness Thread

apparently nobody has the fighting experience I do lol

let me just throw out a decent heavyweight who isn't even super huge, pat berry. He would destroy ANY professional body builder and he isn't even the biggest. I would bet 1,000,000 dollars and I would win. Sure if there is a way bigger guy who is on roids who trains for fighting that might be a different story. I mean c'mon though if you think big and stronger is the best just because they could possibly overpower with zero technique, you probably haven't been paying attention to the last 20 years of mma.

[Reach]

Re: The Fitness Thread

Maybe it was just the wording you used, or the visual I had in my head or even both but I literally burst out laughing when you said "if they do, you lose" lol! I completely agree though, like you said only real way is nuts or face because I don't think world class fighters could ever over power a professional body builder in terms of just brute strength.

Well yeah, I think Ronnie Coleman was what, 330-340 pounds offseason and could bench 600 pounds for reps "lightweight baby!"? Anyone who underestimates how strong that man is simply hasn't had the experience of trying to fight someone of that size.

JerryDB, I'm not an MMA fighter, but I was a national level competitor in Taekwondo for years. Having fought some really big dudes, I think you underestimate the size of someone like Ronnie. We're talking about 100 pounds or more of pure muscle advantage, and in an MMA ring where you can't kick someone in the nuts, there's not going to be too much you could do other than run and potentially get him by the hips and pray to the lord that he goes down before he gets a good grip on you.


And I watch MMA fairly regularly. I don't think there's anyone in even remotely the same class as Ronnie that fights in MMA lol

Obviously top MMA fighters could take down your average bodybuilder though. I'm talking about Ronnie specifically.

The reason I went to 2000 instead of 1500 is because I feared the carbs were too low. When using a 1500 benchmark:

Protein: 150 g
Fats: 75 g
Carbs: 56 g

It might be OK, but I wasn't sure. Didn't want to compensate by putting fats too low as to interfere with organ function or something.\

BTW, the machines in my gym (are any of these better/worth adding to the exercise routine I detailed above?):

shoulder incline bench
bicep curl, tricep pushdown
low row, lat pulldown
leg extension, leg curl

You don't need to worry about organ function. Assuming you are getting your daily micronutrients, and you do not have preexisting health conditions such as diabetes, you are perfectly fine on even less than 1500 calories actually.

I wouldn't try to go lower than 1500 though, because you're going to be so hungry that it's unlikely you could sustain it.

As for those machines: Shoulder incline bench sounds like it could be great, you could swap that for dumbbell press sometimes if you want to try something new. Bicep curls/pushdowns can be traded for dumbbell curls and tricep extensions. Lat pull down machine can trade for dumbbell rows. Leg extension and leg curl are great too.

So basically those are some half decent machines. If you want to switch and try them sometime, feel free.

[Jerry DB]

Re: The Fitness Thread

Well yeah, I think Ronnie Coleman was what, 330-340 pounds offseason and could bench 600 pounds for reps "lightweight baby!"? Anyone who underestimates how strong that man is simply hasn't had the experience of trying to fight someone of that size.

JerryDB, I'm not an MMA fighter, but I was a national level competitor in Taekwondo for years. Having fought some really big dudes, I think you underestimate the size of someone like Ronnie. We're talking about 100 pounds or more of pure muscle advantage, and in an MMA ring where you can't kick someone in the nuts, there's not going to be too much you could do other than run and potentially get him by the hips and pray to the lord that he goes down before he gets a good grip on you.

I actually do have experience in fighting guys way stronger then me, and I actually won both times. There was the guy who weighed only 15 more pounds then me but had a 340 bench when I had a 200 bench, and then there was a varsity football player who ****ed with me for like 2 weeks untill I got sick of it. He was 230 and at the time I weighed 150. The idiot didn't know what he was doing, honestly I was scared but I just stayed calm and out boxed him. Even if it did go to the ground I'm confident the amount I know in jiu jitsu would be enough to guard until his retard ass gassed out hella quickly trying to hulk smash my brains out. I'm not even close to a professional either(although I hope someday I can ) I do understand what your saying though and I'm definitely not underestimating ronnie, I'm a huge fan of his actually. It's just two way different spectrum's it's not really fair for ronnie to fight someone who does mma their whole life. I mean this is just common knowledge in the mma world. Sorry to be rude if I am haha definitely not trying to start anything. I just feel very strongly about this. I used to think the same thing as you. I mean you take alister overeem and he was way more brutal on roids, but that's because he already is a great fighter and has been doing it his whole life. I stand by what I said with complete confidence that I would be right 9 out of 10 times.

[Reach]

Re: The Fitness Thread

I actually do have experience in fighting guys way stronger then me, and I actually won both times. There was the guy who weighed only 15 more pounds then me but had a 340 bench when I had a 200 bench, and then there was a varsity football player who ****ed with me for like 2 weeks untill I got sick of it. He was 230 and at the time I weighed 150. The idiot didn't know what he was doing, honestly I was scared but I just stayed calm and out boxed him. Even if it did go to the ground I'm confident the amount I know in jiu jitsu would be enough to guard until his retard ass gassed out hella quickly trying to hulk smash my brains out. I'm not even close to a professional either(although I hope someday I can ) I do understand what your saying though and I'm definitely not underestimating ronnie, I'm a huge fan of his actually. It's just two way different spectrum's it's not really fair for ronnie to fight someone who does mma their whole life. I mean this is just common knowledge in the mma world. Sorry to be rude if I am haha definitely not trying to start anything. I just feel very strongly about this. I used to think the same thing as you. I mean you take alister overeem and he was way more brutal on roids, but that's because he already is a great fighter and has been doing it his whole life. I stand by what I said with complete confidence that I would be right 9 out of 10 times.

Hey man, I've beaten plenty of guys that are in the 200s too, but having sparred with a 240 pound bodybuilder, it's just my opinion that I would never in a million years want to try to fight someone that's 340 pounds of steroid induced muscle. They can just crush you man and hitting them is like running into a brick wall.

I'm not really getting into anything here, it's just hypothetical and you guys were talking about it earlier so I felt like chiming in with my opinion.

Some of the biggest MMA fighters could probably beat Ronnie, but smaller guys? No way.

But sadly, it's never going to happen so

[Jerry DB]

Re: The Fitness Thread

Hey man, I've beaten plenty of guys that are in the 200s too, but having sparred with a 240 pound bodybuilder, it's just my opinion that I would never in a million years want to try to fight someone that's 340 pounds of steroid induced muscle. They can just crush you man and hitting them is like running into a brick wall.

I'm not really getting into anything here, it's just hypothetical and you guys were talking about it earlier so I felt like chiming in with my opinion.

Some of the biggest MMA fighters could probably beat Ronnie, but smaller guys? No way.

But sadly, it's never going to happen so

yea power like that is really absurd, it's just the fact that ufc fighters would know what they are doing so much that they would take advantage of his conditioning especially, besides all the lunges and punches they would see coming a mile away. I'm sure they would dance around him throwing leg kicks and quickly get out, ronnie would gas VERY quickly in a fight. Like I said earlier too the thing that would most likely take him down would be a low single. If ronnie could wrestle like even half of what brock lesnar can do, he would RAPE, but the fact is he never wrestled, boxed, did jiu jitsu or any other form of martial arts. Although he has huge power, his range of motion would be such a downfall, and like I said earlier, his punches wouldn't be as powerful as you think. My guess is he could punch around 1500 pounds of force where as cain velasquez could punch at 2200, with 4 times the speed(although that also plays into the power as well, but there is also the speed aspect of it) and he can go for at least 30 times longer then ronnie, literally. I really wish they would do sports science on that actually, that would be a great idea. Get ronnie or maybe cutler or phil heath or whoever really in that category, get them to throw some punches and kicks and measure it. They already have this data on cain velasquez so you would only need to get ronnie or someone in there.

[Reincarnate]

Re: The Fitness Thread

Inertia/momentum/force is hardcore shit. I'd rather get hit by a minivan going 30 MPH than a semi going at 30 MPH.

The martial artist here beat the heavier bodybuilder, sure, but the point is that the bodybuilder (who was untrained, here) wasn't exactly useless at taking on a top-notch fighter of a lower weight class.

Taking on someone like Ronnie without being a juggernaut yourself? Hellllllssss no