Workout/Lifting Thread and Health Thread

• Sonofanump

  Enforcer;1661911 wrote:Ok , back to reality!! Since I've been sick the last few months I've dropped 40 lbs, what would be the best exercise to get My stomach back into shape, I have access to an eliptycical machine, Any help would be nice

  Teaser, boat, plank, lying bicycle crunches, lying double leg raises, leg lifts,
• like_that

  

  Anybody use casein or whey protein?
  
  Recommendations?
• Automatik

  

  I stick to the old faithful.....ON, whey.
  
  But most of my friends would recommend Trutein, it's a blend.
• Enforcer

  

  Sonofanump;1662135 wrote:Teaser, boat, plank, lying bicycle crunches, lying double leg raises, leg lifts,

  
  Uh HUH????
• BR1986FB

  like_that;1662137 wrote:Anybody use casein or whey protein?
  
  Recommendations?

  Whey (postworkout, when your muscles are a sponge-real food preferred ALWAYS over a shake) and casein (before bed, it's slowly released into the system and 'feeds' your muscles while you sleep).
  
  If you use protein powders, there are different proteins for different times. Whey hits the system fast, casein slow.
• like_that

  

  BR1986FB;1662229 wrote:Whey (postworkout, when your muscles are a sponge-real food preferred ALWAYS over a shake) and casein (before bed, it's slowly released into the system and 'feeds' your muscles while you sleep).
  
  If you use protein powders, there are different proteins for different times. Whey hits the system fast, casein slow.

  
  Yeah, I knew that. I was looking for brand recommendations.
• BR1986FB

  like_that;1662283 wrote:Yeah, I knew that. I was looking for brand recommendations.

  As was mentioned, Optimum Nutrition make the best casein, imo. I used MHP's Paleo Protein on the rare occasions I drink a shake.
• Commander of Awesome

  

  like_that;1662283 wrote:Yeah, I knew that. I was looking for brand recommendations.

  Sounds like br is recommending the grocery store.
• BR1986FB

  Commander of Awesome;1662367 wrote:Sounds like br is recommending the grocery store.

  Nothing really replaces whole, natural foods but if you're in a bind, you can go with a shake. I wouldn't be substituting food 3 or 4x's a day with a shake though.
• like_that

  

  BR1986FB;1662381 wrote:Nothing really replaces whole, natural foods but if you're in a bind, you can go with a shake. I wouldn't be substituting food 3 or 4x's a day with a shake though.

  Yeah definitely doing that. It's tough getting the proper protein macro count some days, so a casein protein to top off the day off from time to time is what I am looking for.
• Enforcer

  

  Sonofanump;1662135 wrote:Teaser, boat, plank, lying bicycle crunches, lying double leg raises, leg lifts,

  
  Can an someone put these in Rookie terms for Me , I have no idea what this means
• Automatik

  

  Enforcer;1662510 wrote:Can an someone put these in Rookie terms for Me , I have no idea what this means

  Try Google.
• Sonofanump

  Enforcer;1662510 wrote:Can an someone put these in Rookie terms for Me , I have no idea what this means

  
• Sonofanump

  BR1986FB;1661594 wrote:For a little "change of pace" to spur growth, try a new variation of the "3 sets of 10" for a bodypart.
  
  Take a weight that you can do 6 reps for your 1 RM, using dumbbell curls (for instance). Do your first set of 6, take a 15-20 second break, using the same weight, do as many reps as possible (it may be only 5 reps), take another 15-20 second break. Continue this until you reach 30 reps total. You will get a nice pump and some fat burning effects from the limited time between sets.

  Bitch. I did this for dumbbell curls. 6-5-4-3-3-2-2-2-2-1.
• ernest_t_bass

  

  Day one of 21 day fix. T25 in the AM, and just finished 21 Day Fix workout. Diet: 2 boiled eggs, orange, 1 cup spinach, tbsp of cheese, olive oil and lemon and pepper dressing, tbsp peanuts, half banana, sautéed peppers and onions (in olive oil), 1.5 cups whole wheat pasta, homemade olive oil and tomato sauce, 1 cup fresh mixed fruit.
• BR1986FB

  Sonofanump;1664349 wrote:Bitch. I did this for dumbbell curls. 6-5-4-3-3-2-2-2-2-1.

  I did it for dumbbell curls two weeks ago on one day, tricep pushdowns the next. Scorched !
  
  Eat all you want......
  
  http://www.t-nation.com/diet-fat-loss/eat-as-much-as-you-want-diet
• BR1986FB

  Two faces of cortisol.....
  
  http://www.t-nation.com/diet-fat-loss/two-faces-of-cortisol
  
  5 reasons you're not getting stronger....
  
  http://www.t-nation.com/training/5-reasons-youre-not-getting-stronger
• ernest_t_bass

  

  ernest_t_bass;1665272 wrote:Day one of 21 day fix. T25 in the AM, and just finished 21 Day Fix workout. Diet: 2 boiled eggs, orange, 1 cup spinach, tbsp of cheese, olive oil and lemon and pepper dressing, tbsp peanuts, half banana, sautéed peppers and onions (in olive oil), 1.5 cups whole wheat pasta, homemade olive oil and tomato sauce, 1 cup fresh mixed fruit.

  On week 2 of this. Stepped on the scale and am down 10 lbs. from when I weight last week. Not sure how much is water weight, but I'll take it regardless. I'm currently at 210. My main goal is to be below 200. I'll be ecstatic at 190, and anything past that would be great! I'm waiting to lift weights until I #1 - get in shape. #2 - get my weight where I want it to be. I'm thinking I'll start weight training after T25 10 week program is over, which will be right in the middle of December.
• like_that

  

  ernest_t_bass;1667937 wrote:I'm waiting to lift weights until I #1 - get in shape. #2 - get my weight where I want it to be. I'm thinking I'll start weight training after T25 10 week program is over, which will be right in the middle of December.

  Huh? You can get in shape and lose weight by lifting....
• ernest_t_bass

  

  like_that;1667939 wrote:Huh? You can get in shape and lose weight by lifting....

  I know that. Time is a big factor. Working out for 30 minutes in the morning with a group of people, and working out in the evening with my wife... both set programs. I may lift after work once the 21 day fix program is finished, 3 days per week.
• BR1986FB

  ernest_t_bass;1667941 wrote:I know that. Time is a big factor. Working out for 30 minutes in the morning with a group of people, and working out in the evening with my wife... both set programs. I may lift after work once the 21 day fix program is finished, 3 days per week.

  My workouts are heavy & intense. They last about 40 minutes, tops. You can get a brief/intense weight workout done in 30 minutes or less and it will burn more fat, over the long run, than cardio if you're doing big/compound exercises.
• ernest_t_bass

  

  BR1986FB;1667945 wrote:My workouts are heavy & intense. They last about 40 minutes, tops. You can get a brief/intense weight workout done in 30 minutes or less and it will burn more fat, over the long run, than cardio if you're doing big/compound exercises.

  Don't disagree one bit. Just not what I'm looking for... yet.
• Zoltan

  My motivation has been so low. I haven't really been gaining weight but that's because I'm probably dropping muscle, and adding fat.
  
  Finally got back going on Sunday and yesterday with a straight lifting program. I tend to skip more if I have cardio days because I hate them so much. Right now trying out a five day a week program.
  
  Mon/Fri - circuit lift (clean and press, weighted knee raise, weighted step ups, pullups, decline push ups, dips) 3 circuits of 10 reps
  Tues - Chest/Back (incline bench, pullups, decline push ups, incline flys, rows) 4*10 on all exercises
  Wed - Legs (deadlift, squat, hamstring curl, weighted lunges) 4*10
  Thurs - (Curls, Dips, lat raises, shoulder press) 4*10
  
  Hopefully once I get going again I mix in some morning cardio intervals as well.
• Automatik

  

  It's been dead slow at work, so just doing some random reading and research.
  
  I know I've mentioned it before, but rippedbody.jp is just awesome for IF and training info. They recently revamped their site and it's much better than before, lots of useful articles.
  
  I found this article interesting. I've always done cardio regularly, sometimes more often then not....but always party of my overall routine. This is saying it's pretty much unnecessary for the majority of people looking to lean out by using IF.
  http://rippedbody.jp/2012/08/25/when-is-cardio-a-valid-tool-for-fat-loss-intermittent-fasting/
  
  Anyway, I'm thinking about getting a food scale. It's tough because the holidays are coming up, but I still want to get into somewhat of a routine.
• BR1986FB

  Automatik;1668048 wrote:It's been dead slow at work, so just doing some random reading and research.
  
  I know I've mentioned it before, but rippedbody.jp is just awesome for IF and training info. They recently revamped their site and it's much better than before, lots of useful articles.
  
  I found this article interesting. I've always done cardio regularly, sometimes more often then not....but always party of my overall routine. This is saying it's pretty much unnecessary for the majority of people looking to lean out by using IF.
  http://rippedbody.jp/2012/08/25/when-is-cardio-a-valid-tool-for-fat-loss-intermittent-fasting/
  
  Anyway, I'm thinking about getting a food scale. It's tough because the holidays are coming up, but I still want to get into somewhat of a routine.

  I generally don't dick around with conventional "cardio." I'd prefer to refer to it as "conditioning", more explosive in nature. The closest thing I'll come to traditional cardio is walking on a treadmill for 30 minutes. Otherwise, it's functional movements such as sprints or pushing/carrying heavy things. This will get the heart rate up and keep the fat burning longer than traditional/steady state cardio. But I know, this is beating the dead horse as we've discussed it on numerous occasions.
  
  I need to book mark that site though.