STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

Just started a couple weeks ago... turning this fat back into muscle... in at 215 right now... ill probably gain weight as im doing more weights, but fat will be lost so im good... im already seeing results in my chest and arms..

Plus my kids feel lighter...

Thats all the motivation i need
 
RAWairMIA said:
i start with 20 mins on the stair master as my cardio & warm up then 50 deadlifts (115lbs),50 back squats(120lbs),40 goblet squats(60lbs),60 leg extensions,65 hamstring curls,& i finish up with 70 calf shrugs

i believe im using proper motion & form cause i get all my info from trainers & you tube vids
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what is your goal with that set of exercises at that volume and weight? volume seems high. are you breaking up those reps in sets or are you doing 50 reps with no rest? anyway, maybe try replacing the stairmaster with some dynamic stretching. the impact might be exacerbating some existing knee issues.
 
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anyone dealt with lower back pain/injury?

Been working out to get ready for fire season which is rapidly upon us in the NW and trained a little too hard.

I've been wearing my pack, 27 pounds and was walking way too quickly while bending forward for 4 miles. I should have rested in between days but didn't. now I'm dealing with lower back back, towards the bottom right a bit. It hurts when I sit in certain cars, and if I'm sitting down on my bed, feet straightened out

It's been a good 3 weeks and although I've seen improvement, i might have plateaued and would like to know some exercises that may help? will sit ups help to strengthen my core? And the pain isn't so bad, and hardly noticeable when I'm warmed up

I know i probably should go see the doctor but want to wait it out for another week. I report to duty beginning of July

Thanks for any advice you guys may have!
 
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Decided it's time I start exercising again after a long hiatus and I wanna try to do it right. What's some good pre and post workout stuff I can eat/drink?
 
been making this shake I drink after working out I saw from bodybuilding 

1/2 cup of oats

2 cups of whole milk

1 banana

50 grams of protein powder

1 tblespn of peanut butter 

lots of ice

total is around 950 calories which is perfect for me since im a skinny bastard. also, it taste great and fills you up.
 
Slept on quest bars for too long. Tried the cookie dough one like a week or two ago - too good. Like unbelievably good. My 12 pack just came in the mail. Not gonna eat em everyday but still very clutch. Do people normally buy them in larger quantities? Do prices get better than 2 bucks a bar?
 
Around $25 is the normal price, havent seen any deals lately thats significantly cheaper.

Microwave for 8-10 seconds. Amazeballs.
 
mgrand15 said:
Slept on quest bars for too long. Tried the cookie dough one like a week or two ago - too good. Like unbelievably good. My 12 pack just came in the mail. Not gonna eat em everyday but still very clutch. Do people normally buy them in larger quantities? Do prices get better than 2 bucks a bar?
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In the same boat but hated the cookie dough.

Cookies & cream though :pimp:

Is it bad to eat one daily as a snack?

Picasso Swerve said:
Around $25 is the normal price, havent seen any deals lately thats significantly cheaper.

Microwave for 8-10 seconds. Amazeballs.
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I thought it was so weird when I saw people suggesting microwaving in the reviews & then I tried it...

Safe to say I saw the light.
 
RobTooFresco said:
In the same boat but hated the cookie dough.

Cookies & cream though :pimp:

Is it bad to eat one daily as a snack?
I thought it was so weird when I saw people suggesting microwaving in the reviews & then I tried it...

Safe to say I saw the light.
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You will be condemned in hell if you eat them daily :lol:


I'm a rep for em... cut them and bake them they come out like mini cookies.

Slickdeals has deals on them like weekly
 
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does anyone use any whey protein other than Optimum Nutrition? Ive only used that but its getting too expensive and im thinking about switching to a less expensive brand. any suggestions?
 
I only used i herb when i was overseas... other than that amazon/bb.com or finding in stores is usually same price if not cheaper
 
Thanks for the advice guys.

I cured my knee pain - don't think I need to see the doctor. I cant believe I dealt with it for a year.

TMS + psychosomatic.
 
Question for you guys:

I'm doing IF right now with a 20 hr fast- 4 hour eating window.

I'm counting my macros and have been eating 1800-2200 calories in the 4 hour window.

Does it matter if those foods are "good" foods or "bad" foods.

What I mean is I've eaten Chick fil a, in n out, chipotle, and frozen yogurt when I'm allowed to eat.

Now I know those aren't "healthy" foods. But Calories are calories no? and I always hit my macros for weight loss. 

Will check weight Sunday to see how much I've lost in one week. 
 
Anyone have a tight lower back? I stretch every morning and foam roll at night + stretch and the tightness will go away for a bit. However when I wake up in the morning or when I go about my day, the tightness returns. Before DL, squat and OHP, i make sure to stretch and i absolutely have no problems performing the lifts. During the exercise, my back feels completely normal and loose. I'll stretch after the lifts as well but the tightness will eventually come back a few hours later. There is no pain but what I feel like is just tightness. Shed some light here for the more experienced lifters?
 
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