Diet and Exercise 2010, pt. 2: Never Going Back

[St. Clown]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

I didn't put in an update for last month... nothing much to update... no new records... more fighting to reel in various fish. I've switched back to doing back squats, though the progression is slow... my form is still terrible which is really ****ing me off... I can survive it at 200 pounds... but the goal isn't 205, its 300 or higher. Most other things are stagnant... granted, I think there is some incremental improvement, I'd like the increments are more noticable.

I've gone back to working on power cleans as the "rules" have been clarified to that we're not allowed to drop the weights... the power clean doesn't require dropping the weights as one cannot create a failure where this is outright necessary short of injury... and injury is going to cause a dropped weight regardless.

All in its time, I suppose... I'm just tired of waiting for "some day".

If you really want to put on muscle mass, there's really only two ways to go about doing it, in addition to working out. Either eat a high protein diet, and a few more calories than you otherwise would if you weren't watching calories, or eat as you normally do and drink down those protein shakes.

While 300 lbs isn't traditionally considered a huge number that requires big meals and such, you're looking at adding 50% to your current numbers. Now the big problem for this is that you have to balance that with your likely goal of not adding the tubby bulk, too. If you're not already, add some sort of aerobic workout to help burn calories. Do the aerobic workout after the weightlifting. It's more effective then.

 

[bottomdweller]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

Great job setting goals! Try doing some classes as well. If you want a total body workout, try a Body Pump class. It is a Barbell class that works all of the muscle groups. Also, spin classes are great for cardio. I take both and I'm in better shape now than I have been in 6 or 7 years...it helps that I work in the industry.

Definitely bring variety in so that your body doesn't get too used to the workouts and so you don't get bored.

I'm with the trainer 1 on 1 on Mondays and Thursdays and on Tuesdays and the occasional Friday (now that hockey season is back) he does a crossfit class. I've also just added a half hour ab burnout before my training session on Thursdays.

 

[Patman]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

If you really want to put on muscle mass, there's really only two ways to go about doing it, in addition to working out. Either eat a high protein diet, and a few more calories than you otherwise would if you weren't watching calories, or eat as you normally do and drink down those protein shakes.

While 300 lbs isn't traditionally considered a huge number that requires big meals and such, you're looking at adding 50% to your current numbers. Now the big problem for this is that you have to balance that with your likely goal of not adding the tubby bulk, too. If you're not already, add some sort of aerobic workout to help burn calories. Do the aerobic workout after the weightlifting. It's more effective then.

Right now, my diet is geared to be higher in proteins, lower in carbs, assuming I can stay away from the carbs.... getting better. Fact of the matter is that I've done 255 for sets of 5... the issue was that an upper back deficiency was stalling progress. After trying to work on upper body stuff with various rows, deadlift variants, and front squats, now has me back doing standard high-bar squats but now I have to start nailing the proper form. Its all this messing around that's starting to annoy me... I accept it since it is part of the whole deal... but its still annoying. If I didn't have this back issue/form issue I could have been in the low-300s by christmas. I mean, seriously, progressing from 65 to 255 in the span of 3.5 months is nothing to sneeze at.

For diet... the goals are to take in meats, take in fruits/vegetables, avoid carbs. Protein powder is a supplement... I've largely cut out milk which was causing more weight gain than desired (I desire no weight gain at my weight). I think (hope) right now that my diet is weight neutral if not slightly deficient... since i'm still a large man I will still gain strength as my body processes its own fats.

Still, what I'd like is for some numbers to start moving again... power clean, squat, something... hell, if this keeps being frustrating maybe I switch to the bench press to have something going.

 

[Sloe Gin]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

word is Diva's sister qualified for Boston!

 

[bottomdweller]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

Right now, my diet is geared to be higher in proteins, lower in carbs, assuming I can stay away from the carbs.... getting better. Fact of the matter is that I've done 255 for sets of 5... the issue was that an upper back deficiency was stalling progress. After trying to work on upper body stuff with various rows, deadlift variants, and front squats, now has me back doing standard high-bar squats but now I have to start nailing the proper form. Its all this messing around that's starting to annoy me... I accept it since it is part of the whole deal... but its still annoying. If I didn't have this back issue/form issue I could have been in the low-300s by christmas. I mean, seriously, progressing from 65 to 255 in the span of 3.5 months is nothing to sneeze at.

For diet... the goals are to take in meats, take in fruits/vegetables, avoid carbs. Protein powder is a supplement... I've largely cut out milk which was causing more weight gain than desired (I desire no weight gain at my weight). I think (hope) right now that my diet is weight neutral if not slightly deficient... since i'm still a large man I will still gain strength as my body processes its own fats.

Still, what I'd like is for some numbers to start moving again... power clean, squat, something... hell, if this keeps being frustrating maybe I switch to the bench press to have something going.

You want to have a lot of low fat calcium in your diet. Burns fat and helps after workouts. Skim milk, low fat yogurt, cottage cheese (gross), etc.

 

[Sloe Gin]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

You want to have a lot of low fat calcium in your diet. Burns fat and helps after workouts. Skim milk, low fat yogurt, cottage cheese (gross), etc.

cottage cheese ain't bad if you add some fruit to it. Try peaches or pears. My favorite though is a glass of chocolate milk after a tough workout.

 

[MissThundercat]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

Confirmed BOB SIGHTING!!! Didn't expect to see him, but we went to the expo to get our shirts even though we are not running- and who do I see on our way out? Bob!!!

If he runs as relaxed as he seems, he'll be good to go!

Great to meet you, bob!

Great to meet you too, alfa!

Here was my time on Sunday:

Chip time: 5:16:46
Overall: 2842
Sex Place: 1871
Div. Place: 236

And I was so relaxed too... around mile 19, where I collided with the wall last year, I kept right on going, pushing through the stiffness in my left quad, and as I passed mile 20, I turned to the volunteer and said "now here's where the fun really starts."

As for fueling, as I approached the end, I treated aid stations like it was Halloween and took something from every one of them, be it water or gatorade. At one point, someone was passing out jelly beans and I didn't think twice about accepting them.

Another thing I did was I kept talking to other runners, and in the process, I made a new friend.

Post race: I devoured the triple-threat pork BBQ sandwich at Slow's with melmac and HuskyNation... and had room for more!

Today: sore as ever. But I earned it.

 

[alfablue]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

Great job BOB!!!!!!

I'd rep you, but I need to spread some more around.

Looked like you had great conditions to run in!

And we are envious....

 

[melmac]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

We were camped out right around Fort & Cass, just around the final turn. When we saw Bob turn the corner, we started cheering for him. He gave a great fist pump into the air and kicked it up to the finish. Definitely a pleasure sharing a sandwich with Bob.

 

[jmh]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

Congratulations, Bob!

 

[BUT09]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

Congrats, Bob!

 

[ScottM]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

Good going, Bob.

 

[MissThundercat]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

Great job BOB!!!!!!

I'd rep you, but I need to spread some more around.

Looked like you had great conditions to run in!

And we are envious....

Fantastic conditions, other than being a little chilly at the start. Only other problem was a bottleneck on the Ambassador Bridge due to construction, but beyond that, as the day progressed, the sun came out, and when we got to Belle Isle, it was beautiful!

We were camped out right around Fort & Cass, just around the final turn. When we saw Bob turn the corner, we started cheering for him. He gave a great fist pump into the air and kicked it up to the finish. Definitely a pleasure sharing a sandwich with Bob.

I saw you, said I'll be done in about 5 minutes, and surged towards the finish. Just before I got to the finish, I screamed "the wall ain't nothing!" and soared across the line.

And thanks to a friend who works at the Freep, here's footage of me crossing the line. Watch at 16:14... I'm in red, on the left side of the screen.

And the sandwich at Slow's was awesome... I could have had seconds!

Congratulations, Bob!

Congrats, Bob!

Good going, Bob.

Thanks again, everyone! Next year, I'm aiming for Chicago. But for the next few weeks, I'm looking to rest, recover, and hit the weights. Oh, and have a few more wonderful sandwiches along the way...

 

[winger]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

2 things....

1. Anyone in here take any of the Les Mills classes (BodyPump, RPM....ect...)

2. Did anyone on here do "Warrior Dash" last year?

A bunch of people from my gym did the Warrior Dash last year, I went to watch it looks like alot of fun!

word is Diva's sister qualified for Boston!

awesome

Great to meet you too, alfa!

Here was my time on Sunday:

Chip time: 5:16:46
Overall: 2842
Sex Place: 1871
Div. Place: 236

And I was so relaxed too... around mile 19, where I collided with the wall last year, I kept right on going, pushing through the stiffness in my left quad, and as I passed mile 20, I turned to the volunteer and said "now here's where the fun really starts."

As for fueling, as I approached the end, I treated aid stations like it was Halloween and took something from every one of them, be it water or gatorade. At one point, someone was passing out jelly beans and I didn't think twice about accepting them.

Another thing I did was I kept talking to other runners, and in the process, I made a new friend.

Fantastic conditions, other than being a little chilly at the start. Only other problem was a bottleneck on the Ambassador Bridge due to construction, but beyond that, as the day progressed, the sun came out, and when we got to Belle Isle, it was beautiful!


I saw you, said I'll be done in about 5 minutes, and surged towards the finish. Just before I got to the finish, I screamed "the wall ain't nothing!" and soared across the line.

And thanks to a friend who works at the Freep, here's footage of me crossing the line. Watch at 16:14... I'm in red, on the left side of the screen.

And the sandwich at Slow's was awesome... I could have had seconds!

Thanks again, everyone! Next year, I'm aiming for Chicago. But for the next few weeks, I'm looking to rest, recover, and hit the weights. Oh, and have a few more wonderful sandwiches along the way...

Yeah!!! I will have to keep the chicago weekend open. Althought It has been warm three of the last four years for that one. Some suggjest i check out Milkwaukee which is the week before.

 

[DisplacedCornellian]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

After 7 months of steady declines in weight...I've plateaued over the past month, and possibly gained a couple of pounds (part of it is I haven't been eating as well lately). Still feel like I'm getting stronger and faster, and replacing fat with muscle, so I'm not too stressed. Anybody have any tips for busting through that plateau? My typical week is 3 days of running (~4 miles), 1-2 days on the elliptical, and 2-3 days of lifting. I'm currently floating between 225 and 230 pounds...I'd ultimately like to lose about 20 more. Any more than that and I start to look like a stick

 

[BUT09]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

my CrossFit facility is making us do 30 days of completely "clean" eating starting Monday. I'm not sure how I feel about forced dieting. I don't mind eating clean in terms of only eating real, healthy food. But I'd like to be able to enjoy alcohol in moderation, and healthy dairy and whole grains.

 

[goldy_331]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

Yeah!!! I will have to keep the chicago weekend open. Althought It has been warm three of the last four years for that one. Some suggjest i check out Milkwaukee which is the week before.

TCM! Come on up for the most beautiful urban marathon in the US.

 

[MissThundercat]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

TCM! Come on up for the most beautiful urban marathon in the US.

When is that one? I know Chicago is the 2nd Sunday in October...

 

[Sloe Gin]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

TCM! Come on up for the most beautiful urban marathon in the US.

and we'll see you running it, right?

 

[goldy_331]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

and we'll see you running it, right?

I might stand on the sideline and applaud. Unless I get the two knee replacements, ankle replacement and spinal fusion surgeries.