OT: Pfft Do You Even Healthy Body Transformation? (General Lounge Style Discussion)

Discussion in 'Fitness and Training' started by ColePens, Jun 18, 2017.

  1. ColePens

    ColePens RIP parabola & Fugu

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    Peaks/Valleys/luck. Honestly probably overdoing it or just very unlucky. But ultimately maybe the body just needs rest to get right back at it. :yo:

    I don't think your body is breaking down. You may just be overtraining. I make the mistake all the time. I think a few of us have talked about it but that insatiable need to workout is sometimes just as bad as any other thing you can do.

    I'd say rest, but any time I tell myself to rest I cannot stand it. We are all just built that way.
     
  2. Mrb1p

    Mrb1p PRICERSTOPDAPUCK

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    I work out 4 times a week max. Ive took a two week break when I hurt my shoulder.

    I do not overtrain. Thats the problem.
     
  3. Phion Keneuf

    Phion Keneuf Bang Bang

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    Humans can overtrain, but machines cant

    When you step into the gym, you must become a machine

    if not, why are you even there?
     
  4. ColePens

    ColePens RIP parabola & Fugu

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    Do you attempt higher weights than you should? Or hey.. maybe it's just flat out bad luck.

    Also do you have a job that has physical demands?


    :laugh: Here's the truth - you aren't a machine. ;) But I love the mentality! Great mentality to have. Just not real.
     
  5. Kitten Mittons

    Kitten Mittons Registered User

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    Actually laughed out loud. This is amazing. :laugh:
     
  6. M.C.G. 31

    M.C.G. 31 Damn, he brave!

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    maybe form?
     
  7. UnrealMachine

    UnrealMachine Registered User

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    Post your routine and typical activity schedule for the week.
     
  8. Art of Sedinery

    Art of Sedinery Registered User

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    Since I made an effort to add more protein to my diet, it has had a great positive affect on me, mainly in weight loss, but some improvements in the gym too.

    Last 5 weeks:
    Lost about 10 lbs.
    1550 cals. average
    100g protein average

    5 weeks prior:
    lost about 2 lbs.
    1550 cals. average
    65g protein average

    I know, I know "CALORIES TOO LOW!!". Whatever, it's working for me, I am happy and active and losing weight, not starving in any way. I haven't eaten breakfast in about 5 months, don't miss it one bit. Eat about 500 cals for lunch, mostly a salad with some kind of protein (can of salmon, couple boiled eggs, or just some leftover meat on the side) and about 1000 cals for dinner. Meat and veg, still low carb trying to stay under 50g a day.
     
  9. M.C.G. 31

    M.C.G. 31 Damn, he brave!

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    lowering my cals down to 2300 or so for a bit to continue my cut now that i've decided on continuing with it rather than a slow bulk

    was going to drop to 2000 but seems like a lot quick. that'll be in the next two weeks or so (dropping currently from 2900).
     
  10. Mrb1p

    Mrb1p PRICERSTOPDAPUCK

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    Obviously my training is powerlifting oriented so I'm moving big weights but using the 5/3/1 template, the volume is low and the weights are right. 90% of my max base weights, never go over 90% of my 90%, so it's a pretty safe weight distribution. Started really, really low on weight even, im probably training at 75% at the heaviest.

    I'm not a machine, it could be. But I've been doing the same moves for almost a decade now, and I've been using everything I learned as usual. I doubt my form is the problem as it mostly feels like wear and tear.

    Every day starts with a 14 to 50 minutes yoga practice, usually light, sometimes intense, I see where the day takes me.

    Every day in the gym starts with mobility also, limber 11/agile 8, other movements I incorporated in there also, foam rolling, myofascial... Then every day is a big move squat/dead/ohp/bench with emphasis on technique to work up to a max of 75 to 90%.

    Squats day, OHP/Bench, Dead, OHP/Bench.

    I take a hike once a week on tuesdays usually, from easy to hard, depends on the day, if I don't hike I play Tennis or some other sport. Not hard just for fun.


    I'm a chef, so long hours standing up shouting at people.
     
  11. UnrealMachine

    UnrealMachine Registered User

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    First off, you realize that powerlifting has a very finite lifespan, right? Don't confuse the large-framed, juiced-out lifers for the norm. Most powerlifters have very short career. Your joints can only handle so much pressure being put on them, repeatedly. Personally, within a year of quitting powerlifting I quit doing flat (or any) benching and my shoulders were never happier. I get by just fine with weighted push ups. I did do dips for several years after, but eventually those bothered my shoulders too much as well. C'est la vie.

    Second, I would ask if all of this warm-up/pre-hab you are doing is both sustainable (you'll stick with it forever) and effective (diminishing returns)? It sure seems like lot to allow you to do the rest of your activity, which would bring into question whether a powerlifting routine is right for you or not. Anyway, think of where you want to be 5 or 10 years from now. At some point you will be an ex-powerlifter and the only question will be if the damage you did to your body during powerlifting is chronic or not?
     
  12. Mrb1p

    Mrb1p PRICERSTOPDAPUCK

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    Obviously, I understand the ins and out of training for performance and I know it puts immense stress on the body and mainly the CNS but still wouldnt expect my body to break down like that, especially after I bailed on football for that reason.

    And yes, its sustainable, a 10 minutes warm up is perfectly adequate IMO. Emphasis on tighter parts of the body for balance, not blindly stretching or stretching to become a gymnast :laugh:.

    I guess I underrated the long term effects of a decade of weightliffting.
     
  13. Suiteness

    Suiteness Registered User

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    Intermittent fasting is legit AF. Started three weeks ago at 215 lbs, wanted to cut to 190 so hopped on the IF bandwagon. Calories were set at 2300 for gym days and 1800 for non gym days, I train 4X a week.

    Three weeks in and I'm down to 204 lbs. Craziness, weight just melts right off. I'm also in a happy place with my diet as of now. I do the 16/8 split. I've been lifting fasted, first thing in the morning for years so my feeding window starts with a protein shake after my workout. While I do watch calories, I mostly make sure to hit my 1 gram of protein per lbs for the day. So a typical day would be:

    - Protein shake (1 cup 1% milk, 1 tablespoon of natural peanut butter and 3 tablespoons of hemp hearts) (64g of protein)
    - 2 eggs omelet with 30g of cheese ( 21g of protein)
    - 1 cup of Greek yogurt with 2 tsp of honey (23g of protein)
    - 2 cups of shredded lettuce with 30g of cheese and 2 tablespoon of dressing (10g of protein)
    - 250g roast beef with 1/2 lbs of roasted white creamer potatoes (70g of protein)
    - 1/3 cup of dry roasted peanuts (13g of protein)

    Which adds up to 2100 calories and 204 grams of protein.

    I'm getting great results right now so I'll keep the macros as is. When I plateau, I'll be looking into carb cycling.
     
    Last edited: Jul 31, 2017
  14. Danko

    Danko Give Me All The Bacon and Eggs You Have

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    Im trying to find time to get back into the gym. I don't think i can stay for an hour and a half /two hours 4-5 days a week like i used to when i was losing 20 pounds a month. So i think i need to plan out my workout a little better to use my time most efficiently.

    I used to do 45-60 minutes on Elliptical burning over 700 calories and sometimes around 1100. I mix in once or twice a week going at a much higher interval (20) for two minutes at a time going full speed then dropping back down to my normal pace of 14. I would then do 4-5 machines with very little break in between reps. (4x12).


    My goal is to lose weight, my job is very sedintary, i try and get up ever 30 minutes or so and take a quick walk up and down the hall.

    Any advice for modifying my workout routine to better fit my goal of losing 30 pounds this year?
     
  15. Suiteness

    Suiteness Registered User

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    You don't mention dieting once. 90% of the work is done in the kitchen. You have to track what you're eating, anything else is just guess work.
     
  16. Danko

    Danko Give Me All The Bacon and Eggs You Have

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    I did last page:
    To follow up, i've been pretty conistant with doing healthier snacks at work. I think i need more of a variety for breakfast. Im usually picking something up on the way in. Any thoughts on Oatmeal?

    Lunches i've been trying to do things such as chicken noodle soup, or an apple + a muscle milk.

    I've been drinking a lot more water recently. I'd say im probably drinking about 3 liters throughout the day.
     
  17. Suiteness

    Suiteness Registered User

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    Oh ok, sorry about that. Your dieting needs alot of work though.

    Go here https://healthyeater.com/flexible-dieting-calculator and plug in the necessary information.

    This will give you a rough estimate of how many calories per day you should be eating to lose weight safely and consistently to reach your goals.

    For instance, let's say you're 30 years old, 6'0 and you weigh 240 with a sedentary lifestyle, the calculator puts you at 2000 calories per day.

    So build a menu that will have you eating close to 2000 per day to start and go from there.
     
  18. Danko

    Danko Give Me All The Bacon and Eggs You Have

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    Thanks for sharing that, it will definitely help. What things specifically in my diet do you believe needs work?
     
  19. Suiteness

    Suiteness Registered User

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    Too many sugary stuff, even if it says 'diet-light' or what have you, you should cut off most of that stuff. Lots of bad carbs with chips as well. There's a serious lack of protein and veggies.

    Try to have at least 1 meal of meat per day (chicken, steak or pork is all fine), at least a serving of vegetable (Broccoli, roasted potatoes, cauliflower, some lettuce). Greek yogurt is a fine snack and feel free to add some honey or maple syrup in it if you want to jazz it up a bit.

    Here's the thing, when you're sticking with good foods, you'll be shocked at how much you can eat in a day and still being short of your target. Bad foods like chips or pop, on the other hand, will ramp up the calories but don't do much for you overall.

    As for exercices, a friend of mine managed to lose 17 pounds in a month doing this program. It's fairly basic stuff but they're things you can do at home just to give you a good baseline before moving on to more challenging stuff.
     
  20. Art of Sedinery

    Art of Sedinery Registered User

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    Congrats, well done. I started 16/8 fasting back in about March, really helped me lose weight like I needed to badly. Funny thing was I was never hungry in the morning anyways, so skipping breakfast turned out to be a really easy change to make.
     
  21. M.C.G. 31

    M.C.G. 31 Damn, he brave!

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    that feel when you have no energy at all because of mono, lost 6 pounds, know your strength is going away and so badly want to go back to the gym and force a workout and get back on track but your spleen just instantly goes "nope, sit your ass down" as soon as you think about going.

    feels bad
     
  22. UnrealMachine

    UnrealMachine Registered User

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    After not being able to do pull ups for 3 months due to some odd shoulder pain/tightness, I've been in full back attack mode the last 6 weeks. Also added inverted rows back into the mix, but I'm staggering the pulls to make it harder (think a 70/30 distribution between arms). Already feeling much better.

    My next undertaking has pushed me towards achieving proficiency in a free handstand. Handstands are huge in acro and I'm at the point where they are basically a required element. There's so much that goes into them, but step one is to increase my shoulder flexibility and engage the proper muscles so that I can get my arms completely stacked with both shoulders touching my face while extended. I'm willing to work on it.
     
  23. Mrb1p

    Mrb1p PRICERSTOPDAPUCK

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    Im able to land the pose, but cant move or breath at all or I fall over. Any tips? Basically I go up on the wall, straighten myself of it and hold but I cant move or I lose balance, I assume you went through this as well.

    Also, do you recommend facing the wall or the other way?
     
  24. UnrealMachine

    UnrealMachine Registered User

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    This is the best and most comprehensive article on handstand training that I've read: https://gmb.io/handstand/

    Honestly, I'm still new to actual handstand training. When I do handstand push-ups my shoulders *are not* stacked, so I'm using way more shoulder strength than I would in a proper handstand. I also have my feet touching the wall the whole time (I'm facing away from the wall in this scenario). My best guess for you though is you need to work on the "hollow body" position and learn to breathe while still maintaining (full) body tension. It's difficult, but very much achievable.
     
  25. Mrb1p

    Mrb1p PRICERSTOPDAPUCK

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    Damn, after a quick look it seems incredibly detailed.
     

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