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post #8161 of 71026
My cheat days are just days where I still eat at maintenance. It's not hard to adjust my day to fit in a cheat meal. I usually don't feel like I need them though.
Felt sorry for my maid, I gave that girl a raise. She said you got too many Js, I'd be cleaning for days.
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Felt sorry for my maid, I gave that girl a raise. She said you got too many Js, I'd be cleaning for days.
Reply
post #8162 of 71026
Quote:
Originally Posted by Cacique View Post

Im kind of new to this so I need so help/tips with my goals.
I'm 5'11, 189 lbs.
I've already done some internet research and am working out 6 days a week.

What exercises/routines/workouts do you all recommend?
What kind of diet should I maintain?
I bought protein powder for after work out.
What else should I be do/be doing?
What are your goals?
.
Reply
.
Reply
post #8163 of 71026
So hit crossfit for the first time over the weekend, heres what I did and my thoughts:
Saturday- 930am session at Crossfit LoDo in Denver, CO
15 min AMRAP
200m run
8 hand release pushups
8 burpees
8 pullups

Overall it was a good workout. I was 8 pull ups short of getting 5 rounds in but knocked them out anyways after the timer went off. You really get tired during these workouts. Given the altitude and copious amount of drinks I had the night before I thought I did pretty well. Girl that brought me did 5.5 rounds but she was proud that I held my own laugh.gif

I'm in pretty good shape right so there was a group of 3-4 people who wanted to get some more in after and I was down. so then we did:
5 rounds
4 deadlifts +4 bar burpees
3 power cleans + 3 bar burpees
2 Clean > front squats + 2bar burpees
1 Clean and jerk + bar burpee

I had 135 on the bar and I could only do 3 rounds at that point. laugh.gif **** had me gassed and I wasn't trying to hurt myself doing those Olympic lifts while I was that beat.

Went back again on Sunday morning and my girl made up a WOD on the fly that has me feeling the effects today

400 air squats
Run 400m
300 sit ups
Run 400m
200 double unders
Run 400m
100 pushups
Run 400m
50 pullups
Run 400m
25 hand stand push ups.
Run 400m

**** was brutal. Those air squats then run are sick.gif . It took me a little over an hour.

Overall I really liked it. Great change of pace from my reg 4 day split lifting routine. Aside from the lifting, its a great avenue to channel that competitive fire you have from playing sports and build some camaraderie with the people at the gym. After I'm done traveling and working a **** load for work I might look into joining in April. I think if I were to go for a year consistently I'd literally be a beast. At the same time I think you can incorporate this into any lifting routine, its just harder to push yourself to that 'redline' solo instead of lifting in a group.

Haven't been that tired after a workout since my college football summer workouts in 2009.

Never felt so sore but jacked at the same time though. smokin.gif

Also about to see what that strict paleo life is all about. Kind of already eat a paleo diet but could cut some things out to make it the real deal .
Edited by 40inchBoost - 2/11/13 at 3:25pm
post #8164 of 71026

Man i can't even do a cheat meal without my stomach hurting. Been eating clean for a few months and now a Mcdonalds cheeseburger be giving me problems. If i cheat, it's because i am eating an all beef burger with bread and some potato wedges.

post #8165 of 71026
I havent had a cheat meal in a long time, im fine with eating clean
post #8166 of 71026
Quote:
Originally Posted by 40inchBoost View Post

So hit crossfit for the first time over the weekend, heres what I did and my thoughts:
Saturday- 930am session at Crossfit LoDo in Denver, CO
15 min AMRAP
200m run
8 hand release pushups
8 burpees
8 pullups

Overall it was a good workout. I was 8 pull ups short of getting 5 rounds in but knocked them out anyways after the timer went off. You really get tired during these workouts. Given the altitude and copious amount of drinks I had the night before I thought I did pretty well. Girl that brought me did 5.5 rounds but she was proud that I held my own laugh.gif

I'm in pretty good shape right so there was a group of 3-4 people who wanted to get some more in after and I was down. so then we did:
5 rounds
4 deadlifts +4 bar burpees
3 power cleans + 3 bar burpees
2 Clean > front squats + 2bar burpees
1 Clean and jerk + bar burpee

I had 135 on the bar and I could only do 3 rounds at that point. laugh.gif **** had me gassed and I wasn't trying to hurt myself doing those Olympic lifts while I was that beat.

Went back again on Sunday morning and did something that was brutal and feeling the effects today
400 air squats
Run 400m
300 sit ups
Run 400m
200 double unders
Run 400m
100 pushups
Run 400m
50 pullups
Run 400m
25 hand stand push ups.
Run 400m

Shti was brutal. Those air squats then run are sick.gif . It took me a little over an hour.

Overall I really liked it. Great change of pace from my reg 4 day split lifting routine. Aside from the lifting, its a great avenue to channel that competitive fire you have from playing sports and build some camaraderie with the people at the gym. After I'm done traveling and working a **** load for work I might look into joining in April. I think if I were to go for a year consistently I'd literally be a beast. At the same time I think you can incorporate this into any lifting routine, its just harder to push yourself to that 'redline' solo instead of lifting in a group.

Haven't been that tired after a workout since my college football summer workouts in 2009.

Never felt so sore but jacked at the same time though. smokin.gif

Also about to see what that strict paleo life is all about. Kind of already eat a paleo diet but could cut some things out to make it the real deal .

 

Well done brody. Looks like you got a killer weekend workout in. 

 

Strict paleo is tough. I tried to stick to it for a few weeks but it got a little pricey. Now i have a modified paleo routine. I get an abundance of what i am allowed and i moderate the foods i'm not supposed to have. I have an AID so i have a few foods i don't eat much if at all anymore because of it. My body as a whole feels great and i have more energy because of paleo so i will keep up with it.

post #8167 of 71026
Quote:
Originally Posted by Lucho View Post

Well done brody. Looks like you got a killer weekend workout in. 

Strict paleo is tough. I tried to stick to it for a few weeks but it got a little pricey. Now i have a modified paleo routine. I get an abundance of what i am allowed and i moderate the foods i'm not supposed to have. I have an AID so i have a few foods i don't eat much if at all anymore because of it. My body as a whole feels great and i have more energy because of paleo so i will keep up with it.

Strict paleo is no rice, sweet potatoes, or dairy correct (among all of the other restrictions)?

I keep it paleo/primal to the extent that I avoid gluten, processed foods, etc, but I have brown rice/sweet potatoes/dairy multiple times a day. I'm a huge proponent of cutting gluten out though. I've noticed considerable reductions in bloating, upset stomache, etc
post #8168 of 71026
Quote:
Originally Posted by DaJoka004 View Post

Cheat days/meals aren't about being careless. It's about eating more than you normally would. A cheat meal doesn't need to be McDonald's. It could be 8oz of salmon, 6oz of filet, a baked potato, and a cup of veggies in olive oil. That's 1000+ calories, and hopefully a lot more than what you normally eat for dinner.
Strong bias towards cutting. Strong bias towards the whole 6 small meals a day convention. But yes I agree that cheating doesn't necessarily mean the grimiest food you can find.
post #8169 of 71026
Quote:
Originally Posted by timbo109 View Post


Strict paleo is no rice, sweet potatoes, or dairy correct (among all of the other restrictions)?

I keep it paleo/primal to the extent that I avoid gluten, processed foods, etc, but I have brown rice/sweet potatoes/dairy multiple times a day. I'm a huge proponent of cutting gluten out though. I've noticed considerable reductions in bloating, upset stomache, etc

 

No grains, no dairy for sure. I've heard sweet potatoes are fine, but no regular potatoes. I don't eat either anymore so i don;t worry about it much.

I do the same as you. I don't have much dairy except for cheese on some eggs or on some brocolli. I noticed my stomach isn't as upset anymore and i don't feel bloated.

post #8170 of 71026
Quote:
Originally Posted by MarcusKicks View Post

With that being said. Cheat meals spread through the week? or a cheat day?

I already know that having no cheat meal or just 1 cheat meal for 1 day are way way better. Just want to know whats better between the 2 choices.
Depends on you and your mental approach. Let's say your cheat meal is an excess 1500 calories for the sake of the argument. Some people would be better served having this 1500 cals in one sitting maybe a giant haul from a local restaurant. Others would prefer to spread this out across three 500 cal desserts throughout the week. STill others may want to budget these calories out to 200 a day and cook slightly tastier meals. It's up to you, but you need to remember that if you take in the calories you're going to need to expend them as energy.
post #8171 of 71026
Quote:
Originally Posted by 40inchBoost View Post

So hit crossfit for the first time over the weekend, heres what I did and my thoughts:
Saturday- 930am session at Crossfit LoDo in Denver, CO
15 min AMRAP
200m run
8 hand release pushups
8 burpees
8 pullups

Overall it was a good workout. I was 8 pull ups short of getting 5 rounds in but knocked them out anyways after the timer went off. You really get tired during these workouts. Given the altitude and copious amount of drinks I had the night before I thought I did pretty well. Girl that brought me did 5.5 rounds but she was proud that I held my own laugh.gif

I'm in pretty good shape right so there was a group of 3-4 people who wanted to get some more in after and I was down. so then we did:
5 rounds
4 deadlifts +4 bar burpees
3 power cleans + 3 bar burpees
2 Clean > front squats + 2bar burpees
1 Clean and jerk + bar burpee

I had 135 on the bar and I could only do 3 rounds at that point. laugh.gif **** had me gassed and I wasn't trying to hurt myself doing those Olympic lifts while I was that beat.

Went back again on Sunday morning and my girl made up a WOD on the fly that has me feeling the effects today

400 air squats
Run 400m
300 sit ups
Run 400m
200 double unders
Run 400m
100 pushups
Run 400m
50 pullups
Run 400m
25 hand stand push ups.
Run 400m

**** was brutal. Those air squats then run are sick.gif . It took me a little over an hour.

Overall I really liked it. Great change of pace from my reg 4 day split lifting routine. Aside from the lifting, its a great avenue to channel that competitive fire you have from playing sports and build some camaraderie with the people at the gym. After I'm done traveling and working a **** load for work I might look into joining in April. I think if I were to go for a year consistently I'd literally be a beast. At the same time I think you can incorporate this into any lifting routine, its just harder to push yourself to that 'redline' solo instead of lifting in a group.

Haven't been that tired after a workout since my college football summer workouts in 2009.

Never felt so sore but jacked at the same time though. smokin.gif

Also about to see what that strict paleo life is all about. Kind of already eat a paleo diet but could cut some things out to make it the real deal .

good job.. at least finishing the work out.. but the work out your girl selected on the fly... the workout seems a little bit too much.. not sure if that was such a great idea. besides if you dont know how to do handstand pushups or double unders it is very hard to do it especially if you already have such a difficult work out. the harder your work out or the longer the workout, the more difficult it is to have a good and perfect form.

and the paleo diet... it's cool for those that can follow it.. it's more difficult than you think. you cant have any processed foods either.. but im not so sure if it is as good as people say it is. because the 2 people that have won the crossfit games, rich froning and annie thorisdottir, they both dont even follow the paleo as strict as others. they eat peanut butter and drink milk. both have said they feel less energetic when they leave certain foods out, because of the paleo diet.. so it is up to you to decide whether you do the paleo or not.
post #8172 of 71026
Quote:
Originally Posted by BaltimoreGutta View Post

My cheat days are just days where I still eat at maintenance. It's not hard to adjust my day to fit in a cheat meal. I usually don't feel like I need them though.

i've had it that i couldnt even really have a cheat meal.. cause greasy food, too greasy burgers or pizza makes me feel sick..
post #8173 of 71026
Quote:
Originally Posted by TheGoldenChild View Post

i've had it that i couldnt even really have a cheat meal.. cause greasy food, too greasy burgers or pizza makes me feel sick..

I had a cheat meal on Saturday, cashed in on the Papa John's free Super Bowl pizza. I don't eat any of that bad stuff anymore and after eating the pizza, I felt like I was gonna have a heart attack lol
post #8174 of 71026
Quote:
Originally Posted by TheGoldenChild View Post

good job.. at least finishing the work out.. but the work out your girl selected on the fly... the workout seems a little bit too much.. not sure if that was such a great idea. besides if you dont know how to do handstand pushups or double unders it is very hard to do it especially if you already have such a difficult work out. the harder your work out or the longer the workout, the more difficult it is to have a good and perfect form..

Ya it was tough no doubt and I see what your saying, but for me personally, the boost is nice and i got lightweight d12 type delts so it wasn't bad. I was just tired at that point laugh.gif

Double under aren't even hard for me, I just kept kickin the damb rope and couldn't get into a rhythm to knock em out quicker
post #8175 of 71026
I abide by IF type principles/bro foods throughout the work week because its easy and less of a hassle. Nothing like coming home after my evening workout and consuming 900-1,000 calories in a meal. Basically I just eat a ******** of chicken, eggs, egg whites, good carbs, roughage and supplement that with some protein powder. Weekends I do what I can but I got a life to live.
post #8176 of 71026
Quote:
Originally Posted by knightlovesqueen View Post

I USED TO BE SELF-CONSCIOUS ABOUT DEVELOPING CALLOUSES LOL.

THAT WAS THE MAIN REASON I WORE THEM.

I GUESS ITS ALL PREFERENCE

Yea that's the only reason I wear them, can't be having super rough ashtray hands laugh.gif
I'm doing better than I'm feeling....
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I'm doing better than I'm feeling....
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post #8177 of 71026

Killed chest today.

 

FELT GREAT pimp.gif

 

 

I'm with my boy CJ on cheat days, I'm gonna have them and **** what anyone says about them. 

 

I make mine on mondays after I weigh in. It's also one of my most active days, cardio in the morning, weights in the afternoon and playing ball at night, so It's not like I just ate bad and sat on the couch all day laugh.gif

post #8178 of 71026
Quote:
Originally Posted by Lucho View Post

Quote:
Originally Posted by timbo109 View Post

Strict paleo is no rice, sweet potatoes, or dairy correct (among all of the other restrictions)?


I keep it paleo/primal to the extent that I avoid gluten, processed foods, etc, but I have brown rice/sweet potatoes/dairy multiple times a day. I'm a huge proponent of cutting gluten out though. I've noticed considerable reductions in bloating, upset stomache, etc

No grains, no dairy for sure. I've heard sweet potatoes are fine, but no regular potatoes. I don't eat either anymore so i don;t worry about it much.
I do the same as you. I don't have much dairy except for cheese on some eggs or on some brocolli. I noticed my stomach isn't as upset anymore and i don't feel bloated.

I guess I could just google this but how close is paleo to keto. If you guys are avoiding carbs do you eat fattier meats or do you still keep your protein pretty lean?
post #8179 of 71026
Arms and chest Mondays. 21s are brutal.. but worth it pimp.gif

Looking forward to rest day tomorrow and a good night of sleep.
Team Office Space

Team Swole Brahs
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Team Office Space

Team Swole Brahs
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post #8180 of 71026
I like Crossfit. Went a few times, but don't have CrossFit money.

District CrossFit puts up their Workout of the day on the site

February 12, Tuesday

Fitness

Strict Press
5-5-5-5-5
...
Max Press (70%, 31x1)
...
For Time:
40 Wall Balls
40 Pullups
30 Wall Balls
30 Pullups
20 Wall Balls
20 Pullups
10 Wall Balls
10 Pullups
Performance

Strict Press
5-5-5-5-5
...
3 Rounds NFT:
30-40 Unbroken Double Unders
6-8 Unbroken TTB
5 Unbroken Power Cleans (50%)
...
12min AMRAP:
60 Bar Facing Burpees
20 Overhead Squats (120/90)
10 Muscle Ups

Compare to: 11.3




http://districtcrossfit.com/
post #8181 of 71026
I like Crossfit. Went a few times, but don't have CrossFit money.

District CrossFit puts up their Workout of the day on the site

February 12, Tuesday

Fitness

Strict Press
5-5-5-5-5
...
Max Press (70%, 31x1)
...
For Time:
40 Wall Balls
40 Pullups
30 Wall Balls
30 Pullups
20 Wall Balls
20 Pullups
10 Wall Balls
10 Pullups
Performance

Strict Press
5-5-5-5-5
...
3 Rounds NFT:
30-40 Unbroken Double Unders
6-8 Unbroken TTB
5 Unbroken Power Cleans (50%)
...
12min AMRAP:
60 Bar Facing Burpees
20 Overhead Squats (120/90)
10 Muscle Ups

Compare to: 11.3




http://districtcrossfit.com/
post #8182 of 71026
cooked my arms today. hr of bi's & tri's, alternating exercises and then a half hr of forearms. my guns are unloaded now yo. lol

Lakers tho...

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Lakers tho...

Reply
post #8183 of 71026
Quote:
Originally Posted by DWileykyoT View Post

I guess I could just google this but how close is paleo to keto. If you guys are avoiding carbs do you eat fattier meats or do you still keep your protein pretty lean?

Quote:
Originally Posted by TheGoldenChild View Post

good job.. at least finishing the work out.. but the work out your girl selected on the fly... the workout seems a little bit too much.. not sure if that was such a great idea. besides if you dont know how to do handstand pushups or double unders it is very hard to do it especially if you already have such a difficult work out. the harder your work out or the longer the workout, the more difficult it is to have a good and perfect form.

and the paleo diet... it's cool for those that can follow it.. it's more difficult than you think. you cant have any processed foods either.. but im not so sure if it is as good as people say it is. because the 2 people that have won the crossfit games, rich froning and annie thorisdottir, they both dont even follow the paleo as strict as others. they eat peanut butter and drink milk. both have said they feel less energetic when they leave certain foods out, because of the paleo diet.. so it is up to you to decide whether you do the paleo or not.
I think you have to evaluate paleo dieting principles differently depending on the goals of the individual following the diet. I'd say that, if followed properly, a "strict paleo" diet will be very effective in terms of weight loss for the average individual - that's where a lot of its popularity comes from. By banning processed foods, gluten, vegetable oils, and grains, the diet removes a bunch of caloric dense foods that people tend to overconsume. For an athlete or someone competing crossfit, it's less effective. The diet drastically limits carb sources, thus it can adversely affect one's energy levels (not sure I fully understand or buy the keto argument that you'll get all the energy you need from fats at least when considering intense athletic activities).


Also, it's important to realize that the core concepts behind paleo dieting aren't unique to it. Most diets these days include the same principles - namely to limit caloric dense foods generally carbs, and focus on eating foods that allow you to achieve satiety. Look at the Atkins diet, South Beach diet, bodybuilders prepping/cutting for a show. These approaches all are based on the same principles. Sure, you can take the IIFYM approach to dieting and if you can actually work it such that you're satisfied, hitting your macros, and eating whatever grimey foods you like, then more power to you. However, for most people, this just isn't an option.
Quote:
Originally Posted by carbon16 View Post

Yea that's the only reason I wear them, can't be having super rough ashtray hands laugh.gif
I'd much rather have calloused hands than soft hands. I strongly disagree and look down on anyone who uses gloves to lift.
post #8184 of 71026
so pretty im big and strong but can never seem to get shredded, my metabolism is terrible.

throw me some diet tips that can speed it up ?
post #8185 of 71026
Quote:
Originally Posted by Checks McGee View Post

so pretty im big and strong but can never seem to get shredded, my metabolism is terrible.

throw me some diet tips that can speed it up ?

Green Tea

Black Coffee

Curry spicing on your food
post #8186 of 71026
Quote:
Originally Posted by timbo109 View Post


I'd much rather have calloused hands than soft hands. I strongly disagree and look down on anyone who uses gloves to lift.

I better stop wearing gloves then
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I'm doing better than I'm feeling....
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I'm doing better than I'm feeling....
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post #8187 of 71026
watch this vid talking about dealing with calluses and wearing gloves
Success is just outside your comfort zone
Sometimes You Will Never Know The True Value Of A Moment Until It Becomes A Memory
Reply
Success is just outside your comfort zone
Sometimes You Will Never Know The True Value Of A Moment Until It Becomes A Memory
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post #8188 of 71026
illest how come u reported me for that? U gt me banned. Not cool. U too sensitive. Ur vids are wild corny. Just accept it. My opinions. Reporting team fit smh.
post #8189 of 71026
Quote:
Originally Posted by mgrand15 View Post

A whole cheat day is probably a slippery slope. Cheat meals where you kinda adjust the rest of the day around it is much better for progress. At the same time, some people need to gradually adjust to the lifestyle change. When you tell someone any cheat meal is terrible or a cheat day is a going to kill your routine - it could be really discouraging. People are wired differently.

I agree its a Slippery slope. One day turn into a few days, few days turn into weeks and so on.
post #8190 of 71026
Back and Bi's today. Took off yesterday and just did cardio. My routine is all out of wack now.

TeamSingle at the gym this thursday after work....gonna be super depresssing. I remember last year My GF had to work so i was there anyway. There was me and like 6 dudes in their 50s. Real depressing laugh.gif
Tannersville
Butchers Hill Bmore

XOTWOD
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Tannersville
Butchers Hill Bmore

XOTWOD
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