How about a permanent monthly fitness skills thread?

Convict Conditioning (or how dragon door turns the best bodyweight book anyone has seen into a controversy in two words).

The title and hype are a bit much, but the book and the progressions are solid.
 
Jenner 515 said:
Funny thing there, going from 250+/- to about 195 I have lost a significant amount of upper body strength...I was incline pressing 180 before the weight loss and I am only about 135# now...
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How much protein are you getting daily? IMO that kind of strenght loss is not acceptable. If done correctly a very low calorie but high protein diet should keep muscle and strength.

How long have you been dieting? Have you done refeeds? Have you done full diet breaks?

And like Koyote said, up the fats. Get some fish oil capsules.
 
HawGorn said:
How much protein are you getting daily? IMO that kind of strenght loss is not acceptable. If done correctly a very low calorie but high protein diet should keep muscle and strength.

How long have you been dieting? Have you done refeeds? Have you done full diet breaks?

And like Koyote said, up the fats. Get some fish oil capsules.
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It pretty much comes down to 'use it or lose it' in a large weight loss situation. The muscles hae to be worked with resistance training.

Fats are important, too. So is a little tiny bit of carbs with the meats after a workout. I find a coffee cup of salad is plenty, you want to burn fat, but your muscles need a bit of a booster, too.

Still, when all is said and done, you've hit a workable weight level and can now tune for anything your want, right :)
 
koyote said:
It pretty much comes down to 'use it or lose it' in a large weight loss situation. The muscles hae to be worked with resistance training.
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True, but Jenner said he lifts twice per week. That should be sufficient to hold on to the muscle.

Fats are important, too. So is a little tiny bit of carbs with the meats after a workout. I find a coffee cup of salad is plenty, you want to burn fat, but your muscles need a bit of a booster, too.
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Yes, though salad doesn't have much carbs. Besides, anything under 100g of carbs is considered lowcarb. You can eat plenty greens and still be well under 50grams.
 
Counting up the protein, I get between 60-80 grams a day, sometimes a little more...sometimes a little less.

I took a break from lifting of about 6 weeks to nurse an injury. Strength just hasn't come back.

So, I guess while dieting and upping cardio, I wasn't "Using" the muscles at their peak like I had.

It'll come back, this I know, probably slower than in the past but it'll come back.

Diet wise I am getting some fat and very few carbs but it's mostly protein...albeit in real small portions.

Truly -stick-to-it- diet? since November 1 I suppose. No break yet.
 
HawGorn said:
Yes, though salad doesn't have much carbs. Besides, anything under 100g of carbs is considered lowcarb. You can eat plenty greens and still be well under 50grams.
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I get about 20-50 grams per day :) But I'm still working on fat loss for a bit.

salad generally has a big of cheese and dressing and in our case a bit of carrot, cabbage, and broccoli in the mix. combined with the salad mix (no iceberg) it's got a reasonable amount of carbs. I am also still using cream in my morning coffee....
 
Jenner 515 said:
Counting up the protein, I get between 60-80 grams a day, sometimes a little more...sometimes a little less.
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:eek: There's your problem. That's way way way too low. You should be getting ~1g/lb, atleast.

So, I guess while dieting and upping cardio, I wasn't "Using" the muscles at their peak like I had.
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If you are truly getting 500-800cals from food you have no business upping cardio, even doing any at all. I'm sorry to tell you but you've probably lost considerable amount of muscle.

Truly -stick-to-it- diet? since November 1 I suppose. No break yet.
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Then it's definately time to take a couple of weeks break.
 
I would like to hear from you guys on this, I am trying to switch health care providers, and just found out that I am denied by one provider because I am outside of their hight weight measurements. They say that at my hight I need to weigh no more than 175Lbs at 5'9". I currently weigh in at 215Lbs. Obviously I am packing around a little too much around the girth, but I prefer to weigh in around 190-195. I have very broad shoulders and large arms and look kinda funny when I am in the 170's. Or am I just making an excuse to only have to drop 20 Lbs or does that seem like a legitamate argument??
 
knife guy- it is body fat that counts, not height/weight. Any insurer should know that and be able to work around an innacurate BMI score. That being said, if you are much over 20 per cent it might be good to work on it. at 195 and 5 9 you'd have to carry something like a 36 inch gut or less with a 17 inch neck.

Hawgorn- you are right, 800 cal levels aren't good to do for more than a few weeks regularly. it is probably time to add in some more eggs and salad and bump it up to something around 1400 to 1800 (Jenner, still wanting to lose weight?)

The muscle loss study I mentioned a page or so back was pretty specific that without high tension resistance training, just cardio on an ultra low diet would result in muscle loss. the body is just smart enough to take fat over muscle if you make it think you REALLY need the muscle
 
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I think it is 1 gm protein per kilo of bodyweight. That is about 100 grams for you. I know I feel better with more protein/less carbs. Workout consists of lifting 4 times a week, running 3-4 times a week with 2-3 four miles and 7-8 mile on sundays. I also spin 1-2 days a week. Excellent workout. I need to drop about 20 pounds, but my metabolism is crap figuring all the work I do. Diet and genetic are my enemy, can't change genetics so working on diet. Keep up the good work guys.
 
and today I'm at 192, 37 inches at the belly button, 16 at the neck. Those are the basic measures for circumference body fat calculation. I've got about 18 pounds ot go according to the (very basic) rope and choke math.

Added my snatch cycles back in this week, since I've gotten to some long term areas on the bodyweight and need to not overdo that while still getting heavy cardio.
 
Oregon Knife Guy said:
Or am I just making an excuse to only have to drop 20 Lbs or does that seem like a legitamate argument??
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It's a legit argument, without a doubt. In the Military, if you don't conform to the height/weight chart, which is similar to BMI, then you reviewed for fat camp. There are a ton of guys that don't conform to the height/weight chart. The first thing your CoC does is check your PT scores. If you're good, then they basically take a look at your body.

If your a fatass, and still doing good PT, then they chew your ass and smoke the crap out of you on a regular basis until you start loosing the fat.

If your not a fatass, and just a broad, stocky, muscular guy, and doing good PT, then that's the end of the inquisition.

How do I know this? Way back when, I was one of 3 Master Fitness guys in a pogue leg unit full of fatasses and ugly man-chicks. We were tasked with destroying said "Soldiers". It was a job I greatly enjoyed, and had no mercy at all; because, when I enlisted, I could barely pass the PT test.

So, where I'm going with this is you need to find out if the Ins Co's policy is strict about the height/weight chart, or if you can get a physical and a Doc's OK that you're within a healtht range. A fat test may show that you have around 12%, which would probably be OK. If your blood work is good, and your stress test is good, and your BP is good, that's a lot in your favor to fight the Ins Co.
 
Tonight's Chest/Back workout:

Typical warmup on Eliptical, and w/ Medicine Ball

Pull Ups, standard grip: 3 Sets/10 Reps, 60lbs of assisted weight

Incline Bench Press: 4 Sets/10 Reps, 50/70/90/50lbs
Bench Press: 4 Sets/8 Reps, 80/100/120lbs

Cable Lat Pull Downs: 3 Sets, 10 Reps, 80/100/120lbs (6 reps of 120lbs)

Barbell Row w/ Row Machine Handle: 4 Sets, 15 Reps, 45/70/80/90lbs
(Not sure what this exercise is actually called. It's where you put the plates on one end of the barbell, place the handle under the bar, bend over and pull the barbell up.)

Incline Bench Press: 3 Sets/8 Reps, 50/60/50lbs

Australian Pull Ups, 3 Sets/15 Reps

3 Sets/15 Reps of:

Back Extensions w/ 25lbs
Oblique Extensions w/ 25lbs
Hanging Knee Raises

Rotator Cuff Exercises: 3 Sets/10 Reps, 12.5lbs
 
I'd also like to add that we (everyone) refrain from telling someone they're wrong about how they're eating or exercising. Why? We're not each other, and have no way of knowing each other's bodies. What might be right for you may be wrong for someone else.

I'm a prime example of being out of the norm. I don't eat nearly enough protein. In fact, I don't eat nearly enough, and haven't for at least a year. For 6-8 months I consumed less than 10,000 calories per week, with only anemia as a result. The anemia has not caused a reduction in energy or performance that I can tell. I also drink 2.5-3 gallons of water Mon-Fri, between 7:00am and 8:00pm. That is really strange, but it works for me. I've been drinking that much water for over 14 years.

Christof stated earlier that I seem like a good example of overworking; but, it works for me. I feel good. If I didn't, I'd change it up. I was talking to a trainer at the gym today about glucose crashing at the end of every workout. He suggested to replace my water with Gatorade or Propel. You know what, though? I'd just keep exercising until the crash came, so what's the difference?

This is a thread where we can talk about our fitness goals and how we're working towards them. If the thread becomes negative, nobody will post and it will die. I don't want to see that happen. I'm not keeping a good log of what I'm doing, but this thread helps me at least recount what I'm doing.

I'm not calling anyone out, just suggesting that we word our responses so that they are positive to all who they apply to.
 
Christof,

You mentioned the Rope/Choke test. I wasn't sure what that was, so I looked it up and did the measurements.

Height: 65"
Navel Cir: 32"
Neck: 14"

Calculated Body Fat: 17.74%

I'm assuming the 17.74% is the total amount of fat within my body. So, I want to get down to around 6%, so I need to loose around 12% body fat, or 17.64lbs, which would leave me at 129.36lbs. That's a little lower than the 135lbs I was planning to get down to. Although, I used to weigh 128lbs and had pretty good definition, so maybe it's accurate.
 
Well, Chris, I agree with you and when I talked about overwork- I said that I'd consider your routine bordering on overtraining myself, but that you were doing fine with it- because I pretty much agree with you that we are all individuals.

Some troubleshooting advice might be good when we get stuck, though. :D

The BMI system is the least granluar measurement system- as you noted, it pretty much fails to work with a lot of powerful people. BMI calculations are a good indicator that if you can't pull a 13 minute mile, 30 pushups in a set and 50 situps in a set, you need to work on stuff. or- if you have a noticeable gut, the BMI is probably not really wildly off base.

Rope and Choke calculations are more granular, but not really accurate past a certain point. Unlike BMI, you will get an estimate of actual body fat percentage, and it's pretty accurate up to a point. It's pretty much a case of it becoming non relevant when it's visibly non relevant. I mean, if you have a visible 4 or six pack, and do a PM of 17 or more pullups, you probably don't have 20% bodyfat even if the rope says you do. (I think it's biggest failing is with well developed ab and back muscles, but who knows)

I do, totally agree, that positive is necessary.
 
Age is a major factor.
I'm 56......and 3/4:D
I work out every 4 to seven days.
Thanks to the Koyote I do the getups with barbells . 26 lbs.
I also am on the 100 push-up game and do curls and shrugs to help me with backpacking.
I can't do 100 push-ups yet but kicked 82 straight out on Sunday !
I haven't really changed my eating habits too much.
The scale reads 204. When I moved here it was 255.
Walk. Work to failure....shaking and tears on the last rep......and get your rest.
 
Tony, I have about a 34-36 inch waist. Like I said, 5'9" 215Lbs. I have no neck to speak of, of so I have been told more than once... It measures about 17.5" The bulk of my weight has always been my upper body, with a smaller waist. I do have a belly right now as with this weight you can imagine. I have lost 4 Lbs this week, and will hopefully continue that trend for a while.

I just got my Dog back, so I have been walking him quit a bit this week~ that will help.
 
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