Workout/Lifting Thread and Health Thread

• superman

  Verbal Kint;1868713 wrote:Rich Piana- dead

  Damn. That sucks.
• Heretic

  

  justincredible;1865114 wrote:When I lost all of my weight I didn't really lift at all. I ate very well and walked, a lot. I didn't start weight training until I had lost most of the weight I wanted to lose.

  That's what I did, too. I didn't want to stress my fat, out-of-shape body by lifting a lot, so I focused on lowering my weight and then starting to work out. From past experiences (I'm a goddamn savant of crazy weight fluctuations), going hard when you're a good bit overweight just leads to nagging mild injuries.
• Heretic

  

  Commander of Awesome;1865125 wrote:Yep, when I lost all my weight (230 down to ~165 at one point) it was a total eating lifestyle change. Salads, walking a ton, elliptical, etc.. Eating healthy was key.

  Damn, are you sure I don't have multiple personalities and you're my alt? I went from 245 or so to a minimum of 166. Bumped back up to 190ish, so I'm trying to get back down to the 170-180 mark I can maintain if I'm smart. My problem was that I kept up the lifting, but got lackadaisical on the cardio, so my partying ways got my weight to start going back up. Took a while to figure that out, but now I'm back doing the cardio.
• Verbal Kint

  

  superman;1868725 wrote:Damn. That sucks.

  Steroids will do that to you
• BR1986FB

  Verbal Kint;1868791 wrote:Steroids will do that to you

  I rolled my eyes when I saw a feed on Facebook scroll down that said "RIP to a bodybuilding legend." Now I haven't followed the competitive iron game in quite awhile but was Piana somebody? I know the dude was good at rants but was he a top level bodybuilder? Also gave the old eye roll when people were boo hooing about his death. Wasn't he in a coma due to either coke or heroin found near his body when they found him? Condolences to his family but if this were drug related, I really have no sympathy for him.
• Verbal Kint

  

  My post about him was very sarcastic, as I saw what he was doing to himself as not being on the health side of the equation
• HitsRus

  

  Commander of Awesome;1865125 wrote:Yep, when I lost all my weight (230 down to ~165 at one point) it was a total eating lifestyle change. Salads, walking a ton, elliptical, etc.. Eating healthy was key.

  Truth. Take that to the bank. You cannot outwork your fork. The weight will come off if you eliminate the crap from your diet. Working out just accelerates the weight loss. You want to do interval training to build more muscle which burns more fat. Even when doing cardio, throw in some periods of intensity. For example, if you are walking 3 miles, every quarter mile take off into a brisk run...or even just a jog.
  But the nutrition aspect and the lifestyle change are the key to losing weight and keeping it off . I would suggest reading the latest on inflammation and insulin resistance and how that affects your ability to lose weight, your cardiovascular, and your orthopedic health. What you eat is the biggest part of the battle. .
  Healthy oils are your friend... refined sugar, sodium and processed foods are the enemy. Red meat is a "condiment", not the maincourse. Protein sources are chicken, fish and plant based.
• thavoice

  What do they say....its 80 percent diet.....
• plusultra

  Anyone here into crossfit? I have some questions that need confirmation before I start with crossfit.
• Automatik

  

  MUAY THAI UPDATE!
  
  So gone to two trial classes. The start was delayed due to vacation and typical summer partying.
  
  Holy fuck, it's hard. Cardio wise I held up well, which was a surprise.
  
  What I didn't expect was how little my past boxing experience helped....like at all. The stance and movements are very different. You're much more upright, and forward facing in Muay Thai which felt very awkward. My first class was an embarrassment, my coordination sucked bad and I was just all over the place. I started to get it towards the end, and the second trial went much better.
  
  I'll probably trial a few more gyms and if I'm still into I'll join one. Cheapest I could find is at the first place I went, $150/month. Location wise it sucks, but everything else is great. It's strictly traditional Muay Thai and the instructors are awesome.
• TBone14

  

  TBone14;1856719 wrote:I did my first HIIT cardio session today on the recommendation of Automatik. My old way was to just go as long as possible. 40 minutes on the elliptical would be better than 20 or 30, etc. It would take my 10 minutes to break a sweat at a moderate pace and by the end of 40 minutes, I'd have a nice sweat going.
  
  Well, I did a 20 minute HIIT today on an elliptical and you can feel the difference. I was dripping sweat by 8 minutes (including the 3 minute warm up) and after 20 total minutes (including cool down) I was drenched and spent.
  
  3 hours later I can still feel the work out whereas a typical 40 minute elliptical session I would feel nothing by now.
  
  I'm going to mix in some spin cycling next and then the treadmill and maybe some work on the indoor track or just running lines on the basketball court just to keep it different.

  A little over 3 months since this post and I'm down 33 lbs (about 4 months overall). Been consistently in the gym 4x (sometimes 5)x a week at lunch. I've replaced my typical lunches with Premier Protein shakes after my workout. I usually have an apple or banana around 10 AM, gym at noon, protein shake around 1:30. I have some nuts in the afternoon. That is a pretty typically Monday-Thursday. Friday depends on schedule.
  
  Dinners on Monday-Wednesday are very clean. I've cut out the random 2 or 3 IPAs I would typically drink while I grilled chicken, steak or pork chops. Thursday night-Sunday are hold on for dear life. Thursday I have golf league after work...automatic drinking. I've tried to have something prepared for when I get home (I would typically get fast food on the way home after golfing and drinking 10 beers) that I can just warm up.
  
  Weekends just depend on plans. I still drink when I want. I've drank more vodka this summer (mixing with water or club soda) as opposed to beer. Not sure if it's any better but it feels better.
  
  On average this summer, I still have drank 3-4 days a week but I've been super, super clean with lunches and have really limited carbs at BBQs/Pool Parties/etc.
  
  Overall, pretty happy but I still have more to go. I've made some lifestyle changes and sacrifices but not to the point where I want to kill myself and life isn't worth living. I know diet is more important but the key for me is getting to the gym. If I can get there, it helps me immensely in the evening stay disciplined.
• ernest_t_bass

  

  What's your weight? Congrats.
• GOONx19

  

  Keep it up, TBone.
• TBone14

  

  ernest_t_bass;1871706 wrote:What's your weight? Congrats.

  I went to the doctor earlier this year. Hadn't been in a long time. I thought I was like 280...maybe 285 max. Went the nurse slid the big slide on the scale to 300 I about had a heart attack. 303. Down to 270 now. I'm not sure what my goal is. Just losing more for now. I'm 6'4". I played football at 230 in high school. I would lose about 10 pounds during basketball. I'd love to be 220 again but that was 12 years ago and unless I give up craft beers, I don't think that's realistic. 250 is the next big target. Hopefully be there in a few more months.
• ernest_t_bass

  

  It's more than possible. I never thought in a million years I was even capable of dropping 60 lbs (220-->160). But I did. Godspeed.
• Verbal Kint

  

  ernest_t_bass;1872404 wrote:It's more than possible. I never thought in a million years I was even capable of dropping 60 lbs (220-->160). But I did. Godspeed.

  
  Dam. Congratualtions.
  
  
• ernest_t_bass

  

  Verbal Kint;1872407 wrote:Dam. Congratualtions.
  
  

  
• Verbal Kint

  

  That guy likes Keystone?
• Commander of Awesome

  

  TBone14;1872402 wrote:I went to the doctor earlier this year. Hadn't been in a long time. I thought I was like 280...maybe 285 max. Went the nurse slid the big slide on the scale to 300 I about had a heart attack. 303. Down to 270 now. I'm not sure what my goal is. Just losing more for now. I'm 6'4". I played football at 230 in high school. I would lose about 10 pounds during basketball. I'd love to be 220 again but that was 12 years ago and unless I give up craft beers, I don't think that's realistic. 250 is the next big target. Hopefully be there in a few more months.

  Unless you're drinking a shit ton, hard to envision drinking 2-3x a week is keeping 20+ lbs on ya. Unless of course when you drink you eat like shit, and then the next day you feel like shit so you don't work out and continue to eat like shit. Grease to cure a hangover can certainly help.
• Automatik

  

  TBone14;1872402 wrote:I went to the doctor earlier this year. Hadn't been in a long time. I thought I was like 280...maybe 285 max. Went the nurse slid the big slide on the scale to 300 I about had a heart attack. 303. Down to 270 now. I'm not sure what my goal is. Just losing more for now. I'm 6'4". I played football at 230 in high school. I would lose about 10 pounds during basketball. I'd love to be 220 again but that was 12 years ago and unless I give up craft beers, I don't think that's realistic. 250 is the next big target. Hopefully be there in a few more months.

  Have you ever tried counting calories/macros? It sucks, but it's effective. Like CoA said unless you're drinking a case of IPAs a week, you could most likely still drop weight and have a few here and there.
• Verbal Kint

  

  Automatik;1872416 wrote:Have you ever tried counting calories/macros? It sucks, but it's effective.

  I never count calories or macros. Don't eat sugar (that includes salad dressing and tropical fruits), don't eat grains (that includes corn), avoid starches (occasional sweet potato). Eat as much vegetables and protein as I want.
• Automatik

  

  That sounds great, but I was asking TBone14.
  
  Tropical fruits are fantastic, you're missing out.
• Verbal Kint

  

  I love them, but if I am being strict, I'll avoid them, high GI.
• Commander of Awesome

  

  Automatik;1872416 wrote:Have you ever tried counting calories/macros? It sucks, but it's effective. Like CoA said unless you're drinking a case of IPAs a week, you could most likely still drop weight and have a few here and there.

  It does suck, but is very helpful. I avoided it for a long time, but even doing it for a few weeks to get a feel was helpful for me. I don't count now (I do a lot of cardio), but I learned a lot from the experience. I can now est decent enough to keep myself in line.
• TBone14

  

  Commander of Awesome;1872414 wrote:Unless you're drinking a shit ton, hard to envision drinking 2-3x a week is keeping 20+ lbs on ya. Unless of course when you drink you eat like shit, and then the next day you feel like shit so you don't work out and continue to eat like shit. Grease to cure a hangover can certainly help.

  Well, I've been able to drop 33 with only slight modifications to my drinking habits so it might be possible. Golf and football are my issues. I love to combine drinking with golf and football. So when golf stops, football starts. It's a vicious cycle. Football also leads to parties with chips, dips, appetizers, chicken wings, pizza..etc.
  

  Automatik;1872416 wrote:Have you ever tried counting calories/macros? It sucks, but it's effective. Like CoA said unless you're drinking a case of IPAs a week, you could most likely still drop weight and have a few here and there.

  I'll be honest, I had to Google macro counting. That does sound like it sucks to track. It might be something I need to do in future if I plateau and can't get to the next level. Until then, I'm going to keep doing what I'm doing.
  
  -Gym
  -Low carb (Mostly concerned with breads, pasta, etc. I don't care about the carbs in a banana).
  -High protein
  -Lots of vegetables
  -Super clean eating during the week. Trying to be sensible on the weekends.