Stay/get back in shape...Vol: Motivation

[myjaysgetrocked]

 

[doublejs07]

^as my dude Haiti said, you don't get like that without having a lot of free time during a 5/10 bid...



*I love getting my cardio in first thing in the morning. I usually leave for work around 6:45, so I'm up at 5:30 and shortly thereafter, I'm on my run(get in about a 5 minute dynamic stretch before to get the blood/heart going)....getting my cardio out of the way shortly after I wake up saves me PLENTY oftime in the afternoon when I go to the gym....also I feel better during the workday, and hardly ever get tired....I do start to shut down around 10pm tho

 

[al audi]

some of these dudes need to drop a ghetto workout DVD an get it mainstream on some P90 steez

 

[wawaweewa]

Originally Posted by SKYFLYDUl

i cheat meals pbbly once a week, i drink alcohol once every 2 weeks, and trust, i can feel the alcohol the day after at the gym. i'm steadily restricting the alcohol for special occassions

It really depends what you're aiming for with your training. If it's looks then you can go ahead and consume alcohol on a regular basis. It'd be alittle harder to maintain or improve your physique but it can be done quite easily. On the other hand, if you're goal is to maximize strength / speed thanalcohol has too many negative effects to consume it regularly.

I was never really a big fan of drinking to begin with. I enjoyed and still do enjoy having a beer or two with a meal but getting @+#* faced wasn't mything even though I'm Russian. Go figure.

I'd always rather smoke a bit and relax. Doesn't mean I didn't feel like getting really drunk from time to time but I kept it to a minimum.

There's no free lunch in life. There's a trade-off for everything. You just have to decide what's more important to you.

 

[joe camel smooth]

Originally Posted by wawaweewa

Originally Posted by SKYFLYDUl

i cheat meals pbbly once a week, i drink alcohol once every 2 weeks, and trust, i can feel the alcohol the day after at the gym. i'm steadily restricting the alcohol for special occassions

It really depends what you're aiming for with your training. If it's looks then you can go ahead and consume alcohol on a regular basis. It'd be a little harder to maintain or improve your physique but it can be done quite easily. On the other hand, if you're goal is to maximize strength / speed than alcohol has too many negative effects to consume it regularly.

I was never really a big fan of drinking to begin with. I enjoyed and still do enjoy having a beer or two with a meal but getting @+#* faced wasn't my thing even though I'm Russian. Go figure.

I'd always rather smoke a bit and relax. Doesn't mean I didn't feel like getting really drunk from time to time but I kept it to a minimum.

There's no free lunch in life. There's a trade-off for everything. You just have to decide what's more important to you.

actually doesn't GHB basically mimic alcohol's intoxicating effects without the harm? in fact i think it stimulates hgh production aswell and helps with sleep. too bad it's banned in part because of its use as a date rape drug.

no free lunch only because of poor lawmaking

p.s. can you expand on the regular alcohol use being bad aspect? i know it inhibits protein synthesis to some extent, damages liver, neurological damage,excess calories, etc......anything else ?

 

[cronicmolemolereturns]

almost time for pics... L2L Joe cam yall still down for end of the month right

 

[joshuatree2192]

Originally Posted by I3

Originally Posted by wanksta23

Originally Posted by I3


Has anyone done KETO? I had a rest day yesterday, pretty much had no carbs just fats and proteins. Man I was feeling foggy as @%$*, walked around the house I was hittin the sides of walls and ***%. Walked down the stairs id hit the corner of the stairs. Damn.. I don't know how Ketonians do it. I've done more reading/research and just decided to consume carbs when I need 'em and thats mostly pre-post workout. And its good to up your fats on low-carb days too, it really helps.

Big weekend coming up fellas for me.. hope you's are all eating strong and lifting hard. Theres nothing like envisioning yourself with the perfect body and feeling good about doing it!

can you drop some knowledge on KETO? ive read some stuff about it, but the info kept changing so just stopped reading different peoples answers
how long did you do it? any results?

I don't know too much about it, i've read bits of bits etc. But as far as I know its extremely low carb (trace carbs only) 5.5 days a week, followed up by 1.5 days of carb consuming. The primary goal is to use fat as the energy source. Im pretty sure if you eat some sort of carb you get kicked out of the 'ketosis' state and have to start again. Apparently the results are pretty good and might be suited for those obese? Im not too sure, but its said to help fight against epilipsy.

I tried the no carb thing, or little to no-carb, just to experiment and %*+% its not worth it. You feel foggy and lethargic, I felt real foggy it was hard to sleep even when I was tired. I woke up the next morning pretty senseless and my workouts really suffered. IMO just stick to carbs when needed and you'll drop weight easy - its all about knowing your body and how it reacts to certain foods. Get your set amount of protein, then fats and then use the rest for carbs. That is a good start.

Anyways.. . here is some stuff I found off BB:

The Cyclical Ketogenic Diet: True Fat Loss

In recent media, low carbohydrate diets have been THE fad for almost everybody in America wanting to lose weight. From your secretaries, elementary school teachers, and desk clerks, to bodybuilders, models, actresses, and athletes.

However, there is a huge difference between those who follow an Atkins plan and those who follow a cyclical ketogenic diet (CKD). Atkins is a low carb plan for those who are quite sedentary, walk maybe 3 times a week at the most, and just follow normal everyday activities. So forget Atkins here. The CKD is for those whoâ€[emoji]8482[/emoji]s main concern is true fat loss and muscle preservationâ€"muscle for sports and high intensity activities.

My opinion for those who practice Atkins is that while they do lose fat, there is much water loss and most importantly muscle loss. Something we athletes do not want. A CKD is a true fat loss diet that works undeniably, if followed properly and strictly. Yes, low carb diets can be hell at first, but after two to three weeks, there have been anecdotal reports from many dieters that the cravings for carbohydrates decrease. This route to fat burning is unlike any traditional diet all the low-fat diet authors and FDA people have been advocating in history.

I got turned onto this diet a few years back when I got tired of cutting fat and still not being able to lose those last percentage points of bodyfat without losing hard earned muscle. I would start a low-fat diet, and be a either a social misfit (not going out with my friends to party or not going out to eat). Or in the worse case, feel so deprived of delicious junk foods I missed and bail out on the diet all together. One advantage to this diet is that there is no true restrictions on food. One may eat anything labeled a "food"! Well, almost. Iâ€[emoji]8482[/emoji]ll explain later.

How the diet works.

The science behind the CKD is simple. Carbohydrates in the diet cause an insulin (a "storage" hormone) output in the pancreas. It is used to store glycogen, amino acids into muscles, while causing excess calories to be stored as fat. So common sense asks me, "How can one try to break down fat, when your body is in a storage-type mode?" Difficult to do, indeed. That is why it makes perfect sense for step one to be cutting carbs.

The next thing that happens in your body is the rise in catecholamines (a "fat mobilizing" hormone), cortisol (a "breakdown" hormone), and growth hormone. Now your body realizes thereâ€[emoji]8482[/emoji]s no more carbs to burn for energy, so it must find another energy source: fat.

This usually happens during a metabolic condition called "ketosis." This is when your liver is out of glycogen and starts to produce ketones (by-products of fatty acids). You can check your status of whether or not you are in ketosis with urinalysis strips you can pick up at any local drug store called "Ketostix." Just urinate and see if it turns color. If so, you have ketones in the urine.

When the body is fed fat and protein, it will use dietary fat along with bodyfat for energy with protein going towards repair.

As a side note, there is another reason why this diet makes the most sense to use while keeping muscle. When one follows a high carbohydrate, low-fat, reduced-calorie diet, thereâ€[emoji]8482[/emoji]s a point when some bodyfat is burned, but when the body is still in a carbohydrate burning metabolism while trying to lose "weight," it will strip down precious body protein to convert to glucose for energy.

On the other hand, during fat metabolism, protein cannot be converted into free-fatty acids for energy. Although there is no scientific research done on this, there have been reports from followers that there truly is a "protein-sparing" effect. It makes sense doesnâ€[emoji]8482[/emoji]t it? Where else would the body look for fat energy when all dietary fat is burned? Bodyfat.

Diet Requirements Mon. to Fri.

The phrase "working smarter, not harder" applies here more than any diet one has tried. One must fully understand what they must do in order to optimize their goal. To set a CKD up, one cannot just expect to cut all carbs in the diet, train hard, and lose fat! Although some have come up with variations to this plan, the one stated in this article, I have found, has worked for myself (it got me to 6% BF), and other clients Iâ€[emoji]8482[/emoji]ve trained to the leanest, hardest theyâ€[emoji]8482[/emoji]ve ever been.

First, to set up the diet, write down your lean mass weight. Not your total weight, dough boy. If you weigh 200, but have 20% bodyfat, your lean mass weight would be around 160 pounds. Multiply this by one, getting your grams of protein requirements for a day. Make sure you eat at least one gram of protein/pound of lean mass! This is important in recovery from workouts and enough nitrogen retention to keep muscle. Next, multiply by four, to get your protein calories. Here, it is 640.

The rest of your caloric requirements for the day should be fat. Here is the catch: you must eat fat to burn fat. Thereâ€[emoji]8482[/emoji]s no way around it. There are many advantages to dietary fat on this diet: Feeling of fullness since fat digestion is slow (less hunger), tastes great, and lowers blood glucose levels (lowering insulin and allow all the fat burning hormones to do their job).

So how much fat? I always recommend starting out with a 500 calorie deficit from your maintenance calories. If you donâ€[emoji]8482[/emoji]t know, it is usually 15 times body weight (full body weight here) depending on an individuals metabolic rate. So here, the example would need 3000 calories a day to maintain weight, and 2500 calories to begin fat loss.

2500 minus 640 (protein calories) is 1860 which works out to be around 206 fat grams a day. Now as you go deeper into the diet, and find the need to restrict calories more, you must cut fat calories, not protein.

The Weekend Carb Load

Since muscle glycogen is the main source of energy for anaerobic exercise such as weight training, we cannot simply deplete all stores while working out and not fill them back up. If that does happen, be rest-assured that the body WILL use protein for fuel then. But this wonâ€[emoji]8482[/emoji]t happen on the CKD.

Your one and a half days of "freedom" allow you to do two things: First, reward your carb cravings from the previous days, allowing you to enjoy pleasures like pizza, pasta, breads, etc. Second, eating these things are physiologically rewarding as insulin levels run high, storing amino acids and carbs, as glycogen, into the depleted muscle allowing you to be able to workout again the following week.

Your "carb-up" should begin Friday night and last until around midnight Saturday. Now the next important issue to address is how many carbs. Some lucky individuals find that they eat whatever they want for the 24-30 hour time interval and receive perfect glycogen compensation, while others rely on a better statistical number.

What has been recommended by other authors of the CKD is 10-12 grams of carbs per kilogram of lean mass. Again, time to do math. Our example had 160 pounds of lean mass, so divide that by the conversion factor of 2.2, and we get roughly 73 kg.

100 Grams of easily digested liquid carbs along with around half as many grams of carbs in protein (here 50) as a whey shake or something of that nature should be taken right after the last workout (which I will address in the workout section of the article) when insulin sensitivity will be at its greatest.

A few hours later this individual will start to spread the remaining 630 grams of carbs, along with the important number of 160 grams of protein (remember, keep this constant) during the remainder of the compensation period.

So what about dietary fat? I know youâ€[emoji]8482[/emoji]re reminding yourself, "Didnâ€[emoji]8482[/emoji]t this guy mention pizza?" Yes, I did. And hereâ€[emoji]8482[/emoji]s why. During the first 24-30 hours of carbing up, the body will use all dietary carbohydrates to refill glycogen, protein for rebuilding, and get this: fat for energy. Still?

Just like the previous five and a half days. Makes sense. When all the carbohydrates are being used for more important functions (muscle), what else is there to be used? However, you canâ€[emoji]8482[/emoji]t just eat all the fat you want. Keep grams of fat intake below your body weight in kilograms. Again, here our example will keep is fat below 73 during the carb-fest.

By anecdotal reports, this should keep fat regain minimal to nil. Keeping fat intake extremely low has even caused some extra fat burning during the carb up!

As stated before, some dietary fat should be eaten to slow digestion and keep sugar levels stable. Whether it be saturated, unsaturated, or essential fats, is the dieterâ€[emoji]8482[/emoji]s decision. All have nine calories per gram. (Note: there is a claim that essential fatty acids such as flax seed oil increase insulin sensitivity within the muscle cells, in turn, increasing glycogen intake.)

In Case You Missed It

So hereâ€[emoji]8482[/emoji]s how it breaks down during the week: Sunday through Friday afternoon , you will follow the low carb diet outlined above. Eat fat and protein all day everyday except on workout days because after workouts, you will need to consume strictly just proteinâ€"no fat or carbs.

Some have found to enjoy a protein shake afterwards because they are easily digested. Do whatever works for you. But fat is not logical since you want the protein to fuel the healing process as quickly as possible and fat will only slow it down.

Friday afternoon, around two hours before your last workout of the week, eat two to three pieces of fruit. This will get your body/liver ready to start the carb loading and give you some energy for that final, dreadful workout (trust me, during the first few weeks, you will not want to do that final workout, but you must). Then from Friday night until Saturday at midnight or until bed, eat those carbs!

Im going to try this for a few weeks. Trying tp drop pounds without losing muscle.

 

[wawaweewa]

Originally Posted by JOE CAMEL SMOOTH

Originally Posted by wawaweewa

Originally Posted by SKYFLYDUl

i cheat meals pbbly once a week, i drink alcohol once every 2 weeks, and trust, i can feel the alcohol the day after at the gym. i'm steadily restricting the alcohol for special occassions

It really depends what you're aiming for with your training. If it's looks then you can go ahead and consume alcohol on a regular basis. It'd be a little harder to maintain or improve your physique but it can be done quite easily. On the other hand, if you're goal is to maximize strength / speed than alcohol has too many negative effects to consume it regularly.

I was never really a big fan of drinking to begin with. I enjoyed and still do enjoy having a beer or two with a meal but getting @+#* faced wasn't my thing even though I'm Russian. Go figure.

I'd always rather smoke a bit and relax. Doesn't mean I didn't feel like getting really drunk from time to time but I kept it to a minimum.

There's no free lunch in life. There's a trade-off for everything. You just have to decide what's more important to you.

actually doesn't GHB basically mimic alcohol's intoxicating effects without the harm? in fact i think it stimulates hgh production as well and helps with sleep. too bad it's banned in part because of its use as a date rape drug.

no free lunch only because of poor lawmaking

p.s. can you expand on the regular alcohol use being bad aspect? i know it inhibits protein synthesis to some extent, damages liver, neurological damage, excess calories, etc......anything else ?

Dude I wouldn't wanna $*$@ with GHB.

I'm not up on the exact science behind alcohol intake inhibiting strentgh/speed progression but it has mostly to do with it slowing recovery. Both in termsof protein synthesis and general organ functions.
The main reasons behind that is because alcohol leads to dehydration and depletes various vitamins and minerals at much higher than normal rates.

The problem is not really alcohol in and of itself it's just that when you're in college it's so easy to consume lots of it on a regular basis.

 

[durden7]

Originally Posted by Joshuatree2192

Im going to try this for a few weeks. Trying tp drop pounds without losing muscle.

The Keto diet isn't healthy.

 

[dabuddhawitjays]

Originally Posted by wawaweewa

Originally Posted by DaBuddhaWitJays

Damn it... I think I got "tennis elbow"...

This sucks. It hurts so bad I go straight home.

Started when I was doing windshield wipers. And then today... I calmed down with the pull-up exercises... And I was fine, for a bit. Then it started aching. Not unbearable like when it first started, but still sucks... Now I'm scared to do any arm exercises.

Any help on this?


I read this.

http://www.webmd.com/a-to...nis-elbow-home-treatment

NOT LOOKING FORWARD TO RESTING MY ARM FOR MONTHS, IF THAT'S THE CASE.

Dude. Windshield wipers aren't for those new to training. Your ligaments and tendons haven't strengthened enough to take the abuse.
The more (and heavier) you train the more your ligaments and tendons (as well as bones) adapt to increased stress.

Windshield wipers are a gymnastics based exercise and those dudes(and girls) are damn strong (although their bodies, especially the females, are %%*@$% up by their early 20's).

You have to rest as well as do some light stretching for the joint every few hours. You'll be fine.
Tendinitis is a $%$#*. You have to let it fully heal because if you don't it will get progressively worse.

Ahhhh, thanks a bunch.

They're fun though!

 

[verynecessary]

Originally Posted by MyJaysGetRocked

man 2:23

i wish they had more of these outdoor gym type setups in cali.� can't be doing workouts on jungle gyms while little kids are running around

 

[knightngale]

I took 2 months off from doing anything

gained 3 pounds

ran a mile each day for the past two days and my lungs/throat were burning

 

[joe camel smooth]

Originally Posted by wawaweewa

Originally Posted by JOE CAMEL SMOOTH

Originally Posted by wawaweewa

Originally Posted by SKYFLYDUl

i cheat meals pbbly once a week, i drink alcohol once every 2 weeks, and trust, i can feel the alcohol the day after at the gym. i'm steadily restricting the alcohol for special occassions

It really depends what you're aiming for with your training. If it's looks then you can go ahead and consume alcohol on a regular basis. It'd be a little harder to maintain or improve your physique but it can be done quite easily. On the other hand, if you're goal is to maximize strength / speed than alcohol has too many negative effects to consume it regularly.

I was never really a big fan of drinking to begin with. I enjoyed and still do enjoy having a beer or two with a meal but getting @+#* faced wasn't my thing even though I'm Russian. Go figure.

I'd always rather smoke a bit and relax. Doesn't mean I didn't feel like getting really drunk from time to time but I kept it to a minimum.

There's no free lunch in life. There's a trade-off for everything. You just have to decide what's more important to you.

actually doesn't GHB basically mimic alcohol's intoxicating effects without the harm? in fact i think it stimulates hgh production as well and helps with sleep. too bad it's banned in part because of its use as a date rape drug.

no free lunch only because of poor lawmaking

p.s. can you expand on the regular alcohol use being bad aspect? i know it inhibits protein synthesis to some extent, damages liver, neurological damage, excess calories, etc......anything else ?

Dude I wouldn't wanna $*$@ with GHB.

I'm not up on the exact science behind alcohol intake inhibiting strentgh/speed progression but it has mostly to do with it slowing recovery. Both in terms of protein synthesis and general organ functions.
The main reasons behind that is because alcohol leads to dehydration and depletes various vitamins and minerals at much higher than normal rates.

The problem is not really alcohol in and of itself it's just that when you're in college it's so easy to consume lots of it on a regular basis.

nah i know i was just bringing it up for the hell of it......not about to go find a ghb connect

as for the alcohol.....i probably drank more in hs than i do in college.....probably because i'm much more concerned with fitness....so i try to keep itunder control for the most part

 

[yan can cook]

anyone do ripptoes?

 

[yan can cook]

Also, what do you guys use in your protein drinks? I just mix a scoop of whey with 10oz of milk. Is there anything else that would have a higher proteinintake? Maybe more whey scoops and more milk?

 

[wj4]

Originally Posted by Yan Can Cook

Also, what do you guys use in your protein drinks? I just mix a scoop of whey with 10oz of milk. Is there anything else that would have a higher protein intake? Maybe more whey scoops and more milk?

I only use water. However I'm getting bored of whey protein now, I may stop taking it to see if anything changes. I think I've cut outabout 50g of protein from my daily intake. Come to think about it, this may be the reason why I'm losing weight since excess protein that isn't usedwill turn into fat.

 

[yan can cook]

The thing is! Im sure I'm not eating enough protein and shakes help but I'm still not reaching my goal intake.

 

[verynecessary]

Originally Posted by wj4

Originally Posted by Yan Can Cook

Also, what do you guys use in your protein drinks? I just mix a scoop of whey with 10oz of milk. Is there anything else that would have a higher protein intake? Maybe more whey scoops and more milk?

I only use water. However I'm getting bored of whey protein now, I may stop taking it to see if anything changes. I think I've cut out about 50g of protein from my daily intake. Come to think about it, this may be the reason why I'm losing weight since excess protein that isn't used will turn into fat.

protein is only 4 kcal per g, so 50g is about 200 kcal if you didn't use any of it. that's just under two pounds a month more or less.

 

[wj4]

Originally Posted by Yan Can Cook

The thing is! Im sure I'm not eating enough protein and shakes help but I'm still not reaching my goal intake.

What is your goal? How do you know you are not getting enough protein? Get to the root of the problem by doing this. I'm about to step outfor a couple of hours, but if you reply again..I'll drop my 2 cents in a bit later.

 

[mf doomer]

What helped me pack on protein daliy was just adding the grams through out the day. So if you weigh 150 for example, strive to get an intake of 150 grams ofprotein daily.

 

[durden7]

Originally Posted by MF Doomer

What helped me pack on protein daliy was just adding the grams through out the day. So if you weigh 150 for example, strive to get an intake of 150 grams of protein daily.

Your body doesnt need 150g.

 

[wj4]

Originally Posted by Durden7

Originally Posted by MF Doomer

What helped me pack on protein daliy was just adding the grams through out the day. So if you weigh 150 for example, strive to get an intake of 150 grams of protein daily.

Your body doesnt need 150g.

I agree with that now. I also used to think that if you're active you need around 1 g of protein per 1 lb of weight or even lean mass forthat matter. But now I think it's over kill for most people. Personally I think .5-.7 g per 1 lb of lean mass would be fine for most people. I don'tcalculate the numbers out anymore though. Sorry in advance if anything I typed doesn't make sense...it's late and I'm too lazy to reread stuff.

 

[joe camel smooth]

depends on your goals

ive seen high-protein diets work too many times firsthand (including for me) to say you only need 100g or less of protein a day to maximize lean muscle gains.

in order to just be healthy ....... of course you don't need that much.

and like others have said, it's just as important to make sure you consume the proper amounts of fats and carbs.

speaking of fats.....just ate a triple cheeseburger (first time eating red meat in like a year)

and i didnt lift today

at least im not drinking tonight though......being sick ftl

 

[andycrazn]

is there anyway to accelerate bone healing? i broke my arm like 3 months ago and its healing at a really slow pace. i shouldve been done on week 6.

 

[wj4]

Originally Posted by andycrazn

is there anyway to accelerate bone healing? i broke my arm like 3 months ago and its healing at a really slow pace. i shouldve been done on week 6.

How do you know this? Everyone heals at a different rate. Besides taking in the proper nutrients and giving it rest, I doubt there'sanything else you can do. If you try to get back in the game before it's properly healed, you're going to get hurt again. Word to Gilbert Arenas.