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Old 08-13-2014, 01:44 PM  
penguinz penguinz is offline
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*.* NEW- 2014 General Fitness Thread *.*

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.
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Old 08-25-2014, 12:22 PM   #76
KC native KC native is offline
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Ok, since some of you guys are quite knowledgeable on supplements and the like, I have a couple questions.

I'm currently monitoring caloric intake and making sure I stay at a deficit (I'm 5'8 and 190 right now). I've been aiming for 1700 calories a day (I keep it @ or just under it most days. Friday and Saturday night beers screw that up).

I'm starting to see some of my fat burn off. What fat burners/supplements would you recommend to help speed this process up?

Caveats: I don't do fad diets and don't get overly involved in the macro stuff. I'm not looking to be ultra-shredded. I just want to get the little bit of a gut I still have worked off. I'm also not looking for stuff that involves a lot of monitoring (like clen). I have pretty severe asthma and take a medicine for that and blood pressure.

*I usually work out 3-4 times a week
I do an upper body day which is usually (in this order as well):

bench press 4x6 @175 currently
Rows 4x6 (weight is dependent on the variation I do)
Incline bench press 4x6 @ 135
Pull ups 4x as many as possible (I use the assisted pull up machine to make sure I get at least 8) or lat pull downs
Shrugs 4X8 with 75-80 lb dumbells
Tri pulldowns/push downs 4x8 (weight depends on variation)
Curls 4x8 (weight depends on variation, generally 30 lbs each arm)
rear delt flys (still building my shoulder/rotator cuff back up)
delt raises

Lower body day (once a week):

hack squat 4x8 @250
deadlifts 4x6 @ 185
leg extensions 4X8 (weight depends on how I feel and which machine I end up on)
leg curls 4x8 (same as extenstions)
adductor/abductor machines 3x10
I also usually try to do 30 minutes on the elliptical after legs (doesn't always happen though).

Generally my schedule is:
Monday: legs
Tuesday: upper body
Wednesday: off
Thursday: upper body
Friday: off
Saturday: Upperbody
Sunday: cardio or legs to take Monday off.

Last edited by KC native; 08-25-2014 at 12:30 PM..
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Old 08-25-2014, 12:25 PM   #77
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Quote:
Originally Posted by KC native View Post
Ok, since some of you guys are quite knowledgeable on supplements and the like, I have a couple questions.

I'm currently monitoring caloric intake and making sure I stay at a deficit (I'm 5'8 and 190 right now). I've been aiming for 1700 calories a day (I keep it @ or just under it most days. Friday and Saturday night beers screw that up).

I'm starting to see some of my fat burn off. What fat burners/supplements would you recommend to help speed this process up?

Caveats: I don't do fad diets and don't get overly involved in the macro stuff. I'm not looking to be ultra-shredded. I just want to get the little bit of a gut I still have worked off. I'm also not looking for stuff that involves a lot of monitoring (like clen). I have pretty severe asthma and take a medicine for that and blood pressure.
What are you taking for your asthma? Clen and Albuterol are almost identical. Clen stays in your system much longer.

I have had asthma since I was a toddler. Started using Advair when it came out and I never have an attack anymore.
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Old 08-25-2014, 12:30 PM   #78
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Quote:
Originally Posted by KC native View Post
Ok, since some of you guys are quite knowledgeable on supplements and the like, I have a couple questions.

I'm currently monitoring caloric intake and making sure I stay at a deficit (I'm 5'8 and 190 right now). I've been aiming for 1700 calories a day (I keep it @ or just under it most days. Friday and Saturday night beers screw that up).

I'm starting to see some of my fat burn off. What fat burners/supplements would you recommend to help speed this process up?

Caveats: I don't do fad diets and don't get overly involved in the macro stuff. I'm not looking to be ultra-shredded. I just want to get the little bit of a gut I still have worked off. I'm also not looking for stuff that involves a lot of monitoring (like clen). I have pretty severe asthma and take a medicine for that and blood pressure.
There is no fat burner or supplement that will speed up the process more than monitoring your macros and dropping 100 calories from your diet every day.
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Old 08-25-2014, 12:30 PM   #79
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Originally Posted by Silock View Post
There is no fat burner or supplement that will speed up the process more than monitoring your macros and dropping 100 calories from your diet every day.
Meth?
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Old 08-25-2014, 12:31 PM   #80
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Originally Posted by penguinz View Post
What are you taking for your asthma? Clen and Albuterol are almost identical. Clen stays in your system much longer.

I have had asthma since I was a toddler. Started using Advair when it came out and I never have an attack anymore.
I'm an Advair user as well and have been on it since release too. My asthma is awesomely controlled as I haven't had an asthma attack in years.
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Old 08-25-2014, 12:31 PM   #81
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Silock, are you playing in the O30 this fall? What team?
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Old 08-25-2014, 12:32 PM   #82
KC native KC native is offline
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There is no fat burner or supplement that will speed up the process more than monitoring your macros and dropping 100 calories from your diet every day.
Not the answer I was looking for. I don't like macros. It's a pain in the ass to track.



*not cussing at you in particular, just your answer because you are knowledgeable on this stuff.
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Old 08-25-2014, 12:33 PM   #83
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Meth?
I'm went to school in Raytown, not Independence. Meth is for Independence kids.
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Old 08-25-2014, 12:36 PM   #84
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Silock, are you playing in the O30 this fall? What team?
Yeah. I'll have to look. I haven't signed up yet.
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Old 08-25-2014, 02:29 PM   #85
Buehler445 Buehler445 is offline
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Weighed in at 306 pounds today, down 4 from last week. I'm thrilled, having done a son's birthday, work meeting, and other opportunities for overeating. Lots of time on the bike too.

That's a total of 111 pounds down from my high of 417.

Question: at 6'3", would you say that 225 is a good goal weight or should I be lower?
That's in the ballpark. Get to 275, then 250 and seen how you look in the mirror and how you are health wise.

Just keep kicking ass and living healthy.
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Old 08-25-2014, 07:00 PM   #86
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A number is a good goal to shoot for but when you get close go by what your eyes are telling you.
+1

Quote:
Originally Posted by Silock View Post
There is no legal fat burner or supplement that will speed up the process more than monitoring your macros and dropping 100 calories from your diet every day.
Fixed for ya


Silock any experience with carb back loading? thinking of transitioning off CNS soon.
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Old 08-25-2014, 07:03 PM   #87
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I didnt have a car this summer and lost almost 20 pounds. I want to keep it up can you guys recommend some healthy meals? Seems like I've been grilling chicken every night.
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Old 08-25-2014, 07:11 PM   #88
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Originally Posted by Aspengc8 View Post
Fixed for ya
If he's not going to count his macros because it's too time consuming, there's no way I'm recommending anything that requires monitored dosage lol

Quote:
Silock any experience with carb back loading? thinking of transitioning off CNS soon.
Not really, although it's all the same basic principle, really.
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Old 08-26-2014, 12:18 PM   #89
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keep us updated penguinz
First negative side effect today when at gym. Had some cramping in my biceps when pulling 180lbs on some rows.

I did sweat my ass off reffing a game late last night so I am going to assume I had not replenished enough from that.

Off to kill some bananas.
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Old 08-26-2014, 12:24 PM   #90
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I didnt have a car this summer and lost almost 20 pounds. I want to keep it up can you guys recommend some healthy meals? Seems like I've been grilling chicken every night.
3 scrambled eggs with hot sauce and any kind of veggies for breakfast

Cut up an apple and dip in peanut butter for a great filling, low calorie, delicious snack

Greek yogurt with green salsa, jalapenos and garlic for a dipping sauce with celery is delicious and low calorie.
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