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Topic Review (Newest First)
07-26-2013 11:27 AM
GoldenSahara00 That's great man, glad you stepped up and made the changes you saw you need in your life. Keep it up.
07-26-2013 11:19 AM
CoreyZ Just saw it....

I work out quite a bit... started last year (august) when I saw a picture of me with a big belly and man titties. Was not pleased... so started changing my diet and exercising. I am 6'3" and was 235lbs and probably 30% BF. In a couple months I dropped the weight down to 195 and around 18% true BF. Now I am in a lean phase and down to about 13% true BF.

I currently work out 3 days a week (mon/wed/fri) and have my macros set to carbs on workout days, fat on rest days. I tried Carb Backloading for a while and it was nice, but I wasnt getting strength from it and it seemed to not lean me out as much as I liked. Now i am doing a bit of a mix where I still keep my carbs for the evening, but dont go crazy on them and do them only on workout days. I split my muscle groups into workout days so Monday I do Chest/Back, Wed is Legs/SHoulders and Friday is Biceps/Tri's. Mon/Fri I also do ab workouts.

Im currently 185lbs and come sept 1 I am going into a clean bulk phase and hoping to put on about 25-30lbs of lean muscle over the winter by march. The bulk phase will be a 6 day on, 1 day off with an A/B muscle group split and twice a day workouts.


I gotta say it was one hell of a good choice to improve my life. Previously I could only bench maybe 135. Now I am benching 215 and moving up. Its taking some time to get my squat form correct and I am really into compound exercises where I can get them. I am also lucky enough to have a workout room with a bunch of free weights and a bench in my home so I can workout whenever I want. I also have a good friend doing the same except he is an Intermittent Faster.
07-26-2013 11:05 AM
GoldenSahara00 We let it die again! hows everyone doing?
05-21-2013 05:07 PM
GoldenSahara00 That sounds like a good deal to me
05-15-2013 09:01 AM
whetstone I'll be doing basically the same job for the same pay, maybe a little more with overtime. We decided where we wanted to live before looking for jobs. My wife found a job making way more than she's making here, with a signing bonus and moving package. I have my own little sugar mama now, lol.
05-14-2013 08:13 PM
GoldenSahara00 That sucks man.


And wow sounds busy! Good plan though. Get focused and make good gains and then hold on to it and build slowly. Is the job change a good one?
05-14-2013 08:12 PM
whetstone
Quote:
Originally Posted by GoldenSahara00 View Post
You guys all quit working out or something?!
Nope, but I've definately cut back for awhile with all the other stuff I have going on; changing jobs, selling a house, moving cross country, and all the time consuming stuff that goes with it. I'll be in FL for a while before my family moves down, and plan to hit a hard strength program while I have the time alone to train and eat with few distractions. After that it'll probably be back to a crossfit style program, I'm too old to push heavy for months on end without a break, lol. It might be time for some testosterone supplementation
05-14-2013 07:58 PM
AlexS Yup, my rotator cuff tore during spring ball
05-14-2013 06:57 PM
GoldenSahara00 You guys all quit working out or something?!
02-26-2013 11:43 PM
GoldenSahara00 Nice progress.
02-26-2013 09:27 PM
Owen_TJ Figured i'd post up since i just saw this...

the two pics i'm going to post are a before and after pic...the after pic was taken just 12 weeks after i first started getting back at it. after about 24 weeks back at it i decided to stop for a bit...which turned into 5 months...and am now just 4 weeks back at it but i'm basically just posting these to show how fast you can get results...

Dont be too harsh on the before pic...i was in bad shape and kinda let myself go lol



And this was 12 weeks later...i'm 163 lbs in the pic and can give max's with most exercises if requested (5 days on 2 days off)



I'm pretty much back at my 12 week picture since i was in good shape when i stopped but have about a pound to lose around the stomach area and then just going to tone up and maintain
I'm currently stronger than i was in the pic above but just not as cut which is what i'm going for now.
02-26-2013 12:48 PM
Stivy10 Very true
02-26-2013 12:32 PM
GoldenSahara00
Quote:
Originally Posted by Stivy10
Nah, I gotcha which is why I kinda paraphrased everything in laymens terms. In my beginning days, most like everyone everything in the mags was gospel. New and breakthrough meant just that. Now everything I read has a why or how thought to it. Not one thing works for everyone. I have "used" just bout every supp at one point and tried the gimmick exercises in the mags. Came to my senses and use bare min supps and a handful of exercises. So I feel ya on the bro science, I deal with it alot at gym and work
It's just funny hahahaha. You gota teach what ya can and forget the rest.
02-26-2013 12:32 PM
Stivy10 For the most part most people just wanna lose weight(read weight, not fat mass) and don't care how just want scale number lower. I've found for these people a simple eat less satisfies them. If they ask for more in depth info then I'll oblige them. Or I get the ones that ask on nutrition or exercise and then tell me that won't work.
02-26-2013 12:26 PM
Stivy10 Nah, I gotcha which is why I kinda paraphrased everything in laymens terms. In my beginning days, most like everyone everything in the mags was gospel. New and breakthrough meant just that. Now everything I read has a why or how thought to it. Not one thing works for everyone. I have "used" just bout every supp at one point and tried the gimmick exercises in the mags. Came to my senses and use bare min supps and a handful of exercises. So I feel ya on the bro science, I deal with it alot at gym and work
02-26-2013 12:04 PM
GoldenSahara00 Nothing just read the last page and there is a lot of what we call "bro science" in here. Which I expect I mean this is a jeep forum. Nothing at you in particular. I just hate when people try to sum up nutrition or dieting or training methods into a paragraph and one particular rule when that is not the case. It's like saying there is only one way to fix size X tires on a jeep... without saying what type of jeep it is, or what the purpose of the rig is, etc. It just isn't an effective explanation. It also doesn't matter what you do as far as dieting, because if you are eating excess calories your gona gain weight, and if you eat under your maintenance, you are going to lose weight. Yes there is some leiway but your changing body comp in some way shape or form. And yes you can gain or lose weight doing X Y and or Z but there is always an optimal way for a person to accomplish a goal, but no general way to prescribe what that is.
02-26-2013 11:56 AM
Stivy10 ^?? Don't follow
02-26-2013 11:51 AM
GoldenSahara00 Lol
02-26-2013 11:41 AM
Stivy10 Size is dependent on ur eats, carbs, protein, fat. Using size as a general statement, bigger size-bigger eats. Smaller size-smaller eats
02-26-2013 11:38 AM
Stivy10
Quote:
Originally Posted by Moose5

I guess it depends on your goals. Im in my bulk season right now and to build muscle size you need CARBS. Protein helps repair muscle and muscle strength, but if you want size you gotta pack up on the carbs and eat
The need for carbs for size and strength isnt necessary by any means. I have put on 35 lbs the last yr and half going low carb thru the week w a weekly carb up on weekends. I do not train on weekends. I use the carbs to reset hormones and store glyco. Yes carbs play a part in size and strength but not necessary as I will skip weekly carbs and go low for up to 2 wks at a time no prob. My nutrition is a lil more complex than just low carb
02-25-2013 10:42 PM
whetstone The advice given will work, no doubt. But if you just want to do it the easiest way possible, simply don't eat processed food. None. Ever. Eat vegetables, meat, fruit, nuts and berries. Other than convenience, there is no reason to eat anything else. Granted, I don't always take my own advice, but when I want to lean out that's the way I do it .
02-23-2013 08:30 AM
A_Kuminski Thanks guys for your help!
02-23-2013 08:26 AM
GoldenSahara00 Get protein and quality carbs and good fat from sound sources in macros based on your body type and goals. I would suggest trying 40/40/20 protein carb fat to start. Then adjust your total caloric intake by a small amount each week until you are losing some weight slowly. 2500 calories is the equivalent of one pound. So if you can burn 250 calories a day from your body and get the rest of your energy fro food you will lose a pound every 10 days. Slow and steady is the way to go. You will lose more when you start but by the sounds of things your not overweight. You want to figure something like this. Your body burns around 1500 calories just by being alive, give or take. Between your construction work and insanity you may burn anywhere from a few hundred to a few thousand over the day. So 1500+1000=2500 is what you need a day. You eat 2250 and you lose weight. If the nutrients are quality and you get your fruits and Veges then your gona gain muscle at the same time.

Creatine and protein are great tools in the hand of an experienced lifter. There is no reason you need them if you are just starting, especially with something like insanity. Those types of supplements are more for extremely muscle hyper trophy like you see in weight lifting. The more you life the more beneficial they are. I wouldn't worry about them for now but they can definitely be considered as your training progresses.
02-22-2013 10:23 PM
Stivy10 ^^^this. If you get a steady supply of protein throughout the day then the need for a protein supplement isn't necessary. As far as creatine goes, you can get enuf from a decent dose of red meat per day. Of course the more intense your training the more your needs will change. Personally I use hydro whey or isolate and a huge dose of aminos post w/o for the insulin spike bc I don't consume carbs through the week(only veggies).
02-22-2013 07:49 PM
maggard5
Quote:
Originally Posted by elclipo View Post

If possible, you want your nutrients to come from food. In other words, if you can get all of your protein from chicken and fish and milk then there's no need for the shakes. If you cannot get it all from food, then supplement it with protein shakes. How much or how often will depend on your total diet. However, in my experience I use shakes as a pre workout meal since it can give you some of that energy maggard mentioned.
I agree that you should try to get what you need from food and I typically stay away from supplements. If you are a hard core body builder or have fitness goals other than just staying in shape then maybe you need supplements.

I have taken both creatine and protein shakes but didn't really get results that justified the cost. This is only my experience and I'm sure others will see it differently.
02-22-2013 07:00 PM
elclipo
Quote:
Originally Posted by A_Kuminski View Post

Thanks for the input. Should i stay away from stuff like protein powders? Or creatine? Or if you recommend any of the 2, when and how regularly should i take them?
If possible, you want your nutrients to come from food. In other words, if you can get all of your protein from chicken and fish and milk then there's no need for the shakes. If you cannot get it all from food, then supplement it with protein shakes. How much or how often will depend on your total diet. However, in my experience I use shakes as a pre workout meal since it can give you some of that energy maggard mentioned.
02-22-2013 06:12 PM
A_Kuminski
Quote:
Originally Posted by maggard5 View Post

High protein the first month and then up the carbs the second month. And of course a healthy dose of fruits and vegetables the entire time.

The extra protein will help burn fat and the extra carbs will give you the energy you need to complete a high intensity workout like Insanity.

Some proteins are chicken, fish, and tuna. Some carbs are whole wheat bread, beans, and oatmeal. Make sure you're eating complex carbs.

And chocolate milk is an excellent recovery drink.
Thanks for the input. Should i stay away from stuff like protein powders? Or creatine? Or if you recommend any of the 2, when and how regularly should i take them?
02-22-2013 05:37 PM
maggard5
Quote:
Originally Posted by A_Kuminski View Post
Hey guys, got a question for the jeepers who work out regularly. Ok, so Im 19 yrs old, have a full time, and then some, job working in the construction field so im active all day. I was never skinny or over weight in high school, but from when i graduated 2 years ago, i put on a few pounds, nothing major, but mainly just caused by a poor diet. I recently started the insanity workout, which i like a lot cause i dont have to leave the house after a 10-12hr day to go to the gym. My question is what supplements and diet would you recommended, if any at all.

Thanks in advance guys!
High protein the first month and then up the carbs the second month. And of course a healthy dose of fruits and vegetables the entire time.

The extra protein will help burn fat and the extra carbs will give you the energy you need to complete a high intensity workout like Insanity.

Some proteins are chicken, fish, and tuna. Some carbs are whole wheat bread, beans, and oatmeal. Make sure you're eating complex carbs.

And chocolate milk is an excellent recovery drink.
02-22-2013 05:28 PM
A_Kuminski Hey guys, got a question for the jeepers who work out regularly. Ok, so Im 19 yrs old, have a full time, and then some, job working in the construction field so im active all day. I was never skinny or over weight in high school, but from when i graduated 2 years ago, i put on a few pounds, nothing major, but mainly just caused by a poor diet. I recently started the insanity workout, which i like a lot cause i dont have to leave the house after a 10-12hr day to go to the gym. My question is what supplements and diet would you recommended, if any at all.


Thanks in advance guys!
02-21-2013 08:09 PM
Moose5
Quote:
Originally Posted by rockyjk07
Anyone know a good website/magazine to get healthy recipes from??
I live off of trader joes. Sirloin steak and boneless, skinless chicken tenders.

One recipe i did that came out delicious was chicken marinated in chopped onions, garlic powder, chili sauce, some chopped ginger, salt, pepper, and a bit of honey. Cooked it on my george foreman grill and DAMN it was tasty
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