*.* 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.

[Fire Me Boy!]

Originally Posted by loochy

That's what I'm saying about the special requirements! It's going to be really tight if you have to consume that sort of stuff. I don't know what your schedule is with this "solution", but it 's surely jacking with your insulin levels. The timing of when you eat and what you choose to eat at what time will make a difference in your fat storage as well.

The dextrose solution goes in through a catheter. I do four 2-hour dwells of 2L each over a 10-hour period at night. The final fill in the morning is 2L, and I have that in me all day long. Then I drain and start over at 8 p.m. It does wreak havoc on my blood sugar, but I do a relatively good job of keeping that in check. My last A1C was 6.5.

I work M-F, 8a-5p, and I'm on the machine every night from 8 p.m. to 6 a.m., give or take. I'm supposed to lose 40 pounds on a treatment all doctors and nutritionists say is hard enough just to maintain. I'm feeling very overwhelmed right now, and I don't really know where to start except by trying to get some exercise in - maybe during my lunch hour - and trying to choose lower-fat proteins (we tend to eat a lot of beef).

[loochy]

Originally Posted by Fire Me Boy!

The dextrose solution goes in through a catheter. I do four 2-hour dwells of 2L each over a 10-hour period at night. The final fill in the morning is 2L, and I have that in me all day long. Then I drain and start over at 8 p.m. It does wreak havoc on my blood sugar, but I do a relatively good job of keeping that in check. My last A1C was 6.5.

I work M-F, 8a-5p, and I'm on the machine every night from 8 p.m. to 6 a.m., give or take. I'm supposed to lose 40 pounds on a treatment all doctors and nutritionists say is hard enough just to maintain. I'm feeling very overwhelmed right now, and I don't really know where to start except by trying to get some exercise in - maybe during my lunch hour - and trying to choose lower-fat proteins (we tend to eat a lot of beef).

Ugh, yeah, this is a tough one. I really don't have any more advice, as I don't know how to work around this constant sugar leeching into you. It sounds like you'll be extra sensitive to any small amount of overeating. I hope Silock chimes in. He's smarter than me at this.

Beef can be fine, as there are leaner cuts. (I feel I must endorse beef, as my wife is a runner that is sponsored by Team Beef).

[Aspengc8]

Originally Posted by Fire Me Boy!

I responded before you edited. I know you're trying to be helpful, and some of this is. But I implore you, because we've been through this before, please stop with the calories in vs. calories out mantra with me. It isn't helpful. I get it. That's why I'm here. Help. Saying "calories in vs. calories out" does. not. help. I'm already very frustrated by the whole ordeal, it's emotionally exhausting, and very stressful. The solution I absorb simply by staying alive is the equivalent of drinking 2-4 cans of regular soda, completely empty calories. And I still have to eat just to stay semi-healthy.

Can you tell me what exactly you ate the last 3 days? Energy balance is not the 'end all be all' for these sorts of things, but since your not very active, we need a guestimate of what types of foods you are eating daily.

[KC native]

Originally Posted by Fire Me Boy!

The dextrose solution goes in through a catheter. I do four 2-hour dwells of 2L each over a 10-hour period at night. The final fill in the morning is 2L, and I have that in me all day long. Then I drain and start over at 8 p.m. It does wreak havoc on my blood sugar, but I do a relatively good job of keeping that in check. My last A1C was 6.5.

I work M-F, 8a-5p, and I'm on the machine every night from 8 p.m. to 6 a.m., give or take. I'm supposed to lose 40 pounds on a treatment all doctors and nutritionists say is hard enough just to maintain. I'm feeling very overwhelmed right now, and I don't really know where to start except by trying to get some exercise in - maybe during my lunch hour - and trying to choose lower-fat proteins (we tend to eat a lot of beef).

Try to take a 10-15 minute break every hour and go for a short walk. Get a pedometer so you can see how much you're moving.

My job is very sedentary (which is why I can bs on the internet all day between my tasks). Once I got a phone with a built in pedometer, it made me more mindful of standing up and taking a short walk more often.

Those little short walks add up to burning real calories.

That won't be enough to hit your goals but it's a start and will make you want to add other healthy activities.

[KC native]

Originally Posted by Aspengc8

Can you tell me what exactly you ate the last 3 days? Energy balance is not the 'end all be all' for these sorts of things, but since your not very active, we need a guestimate of what types of foods you are eating daily.

Practical advice to implement this.

Use myfitnesspal app or something similar. I've become much healthier this year by just paying attention to what I was eating and when I was eating it.

I haven't drastically altered what I eat, but I'm much more dialed into how many calories I take in during a day which helps me make better food choices. If I eat an unhealthy lunch, I know I need to eat a healthy dinner and vice versa.

[Fairplay]

Hanging out in the bathhouse are you?

[KC native]

And responding to Aspengc8's goals post early,

I've made tremendous improvements this year. I actually look like I work out now. My waist has gone down considerably and I'm filling out pretty nicely. I've lost very little in terms of the number on the scale but my wife is very happy with the improvements. It's even motivated her to get back into shape.

I'm almost to my goal of repping out 225 on bench press (on Monday I did 2 sets of 205 6X and 2 sets of 215 where I got 5 reps in set and 4 in the other).

My shoulders feel tremendously better. They're still not all the way rehabbed but I can actually do dumb bell shoulder press without having dangerous unexpected failures. The machine suggestion was spot on and really sped that recovery along.

My lower back still has the occasional issue but is coming along. Disappointed in my dead lift and squat progress, but my lower back has gone from hurting pretty consistently to only hurting when I'm extremely tight or over-do a workout.

[loochy]

Originally Posted by Fairplay

Hanging out in the bathhouse are you?

hey, i like to be clean

it must be really cool to be rich enough to have an entire house for 1 bath!

[KC native]

Originally Posted by Fairplay

Hanging out in the bathhouse are you?

How sad is your life that you have to follow me around on Chiefsplanet?

I can understand DC trolling or trolling in sports threads.

How lame are you that you feel the need to come into the Fitness thread (where people give good advice and a lot of people have documented their progress) and post lame as homophobic shit like that?

[Dr. Gigglepants]

10,000 steps per day will burn you btwn 450-500 calories just from the walking. Get a pedometer, use MFP to track calories. Take a 30 minute walk during lunch, that will get you 3,000-3,500 steps right there, then a roughly 20-30 minute walk at night and you should be close to 10K.

I severely underestimated how much walking was doing to keep my weight down. I have the opposite goal of you right now, and once I started paying attention to what I eat and cut down on the walking the weight has come on very easily. Eventually I'll pick back up on walking once I get my weight around where I want it, but walking a lot is a criminally underrated calorie burn IMO. You don't have to do an hour jog/run on the treadmill to burn cals.
Posted via Mobile Device

[Fire Me Boy!]

Originally Posted by Aspengc8

Can you tell me what exactly you ate the last 3 days? Energy balance is not the 'end all be all' for these sorts of things, but since your not very active, we need a guestimate of what types of foods you are eating daily.

I can't tell you exactly, no. But I can track everything I stuff in my pie hole for the next few days. Anything I told you beyond yesterday would be a guess.

I know some things I can do to cut added fat and calories, like not cook my steak in ghee.

[KC native]

Originally Posted by Fire Me Boy!

I can't tell you exactly, no. But I can track everything I stuff in my pie hole for the next few days. Anything I told you beyond yesterday would be a guess.

I know some things I can do to cut added fat and calories, like not cook my steak in ghee.

Do you have a smart phone?

[Fire Me Boy!]

Originally Posted by KC native

Do you have a smart phone?

Yes. Was just going to ask if anyone can recommend a pedometer? Or maybe an app?

I've used Sparkpeople before to track food.

[Dr. Gigglepants]

My fitness pal is awesome to track food. You can scan bar codes and it automatically populates the data. Any old pedometer will do, go to Target.
Posted via Mobile Device

[KC native]

Originally Posted by Fire Me Boy!

Yes. Was just going to ask if anyone can recommend a pedometer? Or maybe an app?

I've used Sparkpeople before to track food.

I like myfitnesspal because it almost always has the foods I'm eating or something very similar. I also like the displays on the macro breakdown for your foods.

I have an S5 so it has the built in pedometer. Someone else will have to give a recommendation there.