*.* NEW- 2014 General Fitness Thread *.*

[penguinz]

I guess we filled up the old one... http://www.chiefsplanet.com/BB/showthread.php?t=280149

Welcome to 2014! Now get your ass in top physical condition!

No one else started it so here it is!

**From the 2013 Thread**

If you want to get back into lifting, or need a new lifting routine, START HERE:

http://startingstrength.wikia.com/wi...inner_Programs

If you have questions about the SS programs, look here:

http://startingstrength.wikia.com/wiki/FAQ

Keep in mind that you're a novice lifter for a longer period of time than you think you are. Novice lifting can last anywhere from a few months to a year or two, depending on how hard you hit the weights and where you started.

Once you've reached the point where you don't make regular progress on the SS program, you are ready to move on to the intermediate stage, which can last you for a good number of years. Find it HERE:

http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm

If you're a very advanced lifter (many, many years of CONSISTENT weight training), then there are lot of programs out there, and which one you pick is simply a matter of preference. If you're really that advanced, you should know what works for you and what doesn't by this point.

[Hammock Parties]

[BigCatDaddy]

Originally Posted by penguinz

I have used clen several times. Makes me hot as hell.

I use it for contest prep. I usually knock off about .5lbs a day for the 6 of the 12 weeks in prep.

[scho63]

I'm down 31 pounds since March 25th.

Started at 272.6 pounds at 53 1/2 years old after gaining 100 pounds in the last 15-16 years

Weighed in at 241.4 at the gym

I start on the Lifestyle elliptical for 7.2-7.6 miles completed in 60 minutes plus the 3 minutes of cool down

I stretch for 20 minutes

I then lift for about 20-30 minutes, mostly higher reps with things like the curved curling bar at 45-60 lbs, pec deck for flies maybe around 110 lbs, shoulder presses around 80 lbs and some tricep presses with around 45 lbs.

I feel great and will get down to 165 lbs by December 1st for a total loss of 107 pounds

[el borracho]

What is the theory behind alternating push/pull exercises? Not push/pull in the same day, but alternating sets. For example, pullups in between sets on the bench press. What is the actual advantage? And does it matter if you alternate sets, or would push/pull on the same day (but not alternating sets) net the same benefit/result?

[Titty Meat]

Can anyone tell me why this won't work? I try to eat around 2,000 cals a day this week I went over ill have consumed 17000 cals the last 7 days total with macros around 170p 180C 100F. I ate out nearly everyday and feel like a pig.

[The Franchise]

Originally Posted by BigMeatballBillay

Can anyone tell me why this won't work? I try to eat around 2,000 cals a day this week I went over ill have consumed 17000 cals the last 7 days total with macros around 170p 180C 100F. I ate out nearly everyday and feel like a pig.

What are you trying to ask? Why that won't work for what?

17k calories over 7 days is roughly 2400 calories a day. Are you trying to lose weight? Maintain?

[Titty Meat]

Originally Posted by Pestilence

What are you trying to ask? Why that won't work for what?

17k calories over 7 days is roughly 2400 calories a day. Are you trying to lose weight? Maintain?

Lose bruh Lew said around 2000 tho

[lewdog]

Originally Posted by BigMeatballBillay

Can anyone tell me why this won't work? I try to eat around 2,000 cals a day this week I went over ill have consumed 17000 cals the last 7 days total with macros around 170p 180C 100F. I ate out nearly everyday and feel like a pig.

Still don't understand if there's a question here?

Why that won't work? Because it's too many calories for what you're trying to accomplish. Unless you wanna lose maybe .5lbs a week or stay where you are at weight wise it's simply too much for you.

[ThaVirus]

Originally Posted by scho63

I then lift for about 20-30 minutes

Those are rookie numbers, son. You need to pump those numbers up.

[Silock]

Originally Posted by el borracho

What is the theory behind alternating push/pull exercises? Not push/pull in the same day, but alternating sets. For example, pullups in between sets on the bench press. What is the actual advantage? And does it matter if you alternate sets, or would push/pull on the same day (but not alternating sets) net the same benefit/result?

The advantage is that while you're working one set of muscles, like the push muscles, the pulling muscles are resting. This allows you to get more sets in in less time and work more efficiently because even though you're resting less in between sets, you're giving the muscles a much longer rest.

So, if you do a bench press and rest 1 minute, then do a set of barbell rows, and rest 1 minute, by the time you're back at bench, you'll be getting close to 3 minutes of rest for the pushing muscles.

Make sense?

[scho63]

Originally Posted by BigMeatballBillay

Lose bruh Lew said around 2000 tho

Do you know your BMR?

What's your weight and height?

3,500 negative calories = 1 pound weight loss

3,500 positive calories = 1 pound weight gain

Also certain foods are bloating and stay with you longer. Beef takes a while to breakdown and leave your system while lettuce and other veggies can be gone in less than 24 hours.

Staying hydrated also helps the digestion process.

Drinking a hot water with lemon before you go to bed boosts your fat burning and metabolism by a lot.

[lewdog]

Well after Silock talked about having higher protein intake while dieting, I decided to track my macros to the point. I definitely wasn't getting as much protein as I thought, which was already on the low side.

Bumped my protein to 200-220g per day for the past few weeks. Strength much improved from where it's been and down 15lbs so far in a few month. Deadlifted 2x bodyweight for 3 sets of 2 reps today. My strength usually plummets fairly heavily when I start cutting calories. Been getting between 1700-2000 calories a day and added cardio. Best my hips have felt on squats and deads in the past few months. Maybe the added protein IS helping me recovery better.

[RobBlake]

Anyone have good rec for male and female compression sleeves for the knees?

[lewdog]

Originally Posted by RobBlake

Anyone have good rec for male and female compression sleeves for the knees?

Mava Sleeves. Half the price of Rehband and same quality.

https://www.mavasports.com/products/mava-knee-sleeves

[Hog's Gone Fishin]

Drinking beer today

Might do some mental reps later