Less Is More: The Official Becker Fitness Thread

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Food (sat and sunday)

Bsat

Oatmeal

Lsat
N/A

Dsat
Roast beef, grilled veggies

Bsun
Steak and egg omlette

Lsun
beef stew

Dsun
beef stew


Exercise (sat and sunday)

Pushups 10 sets ten reps
Situps 10 sets 40 reps
Pullups 10 sets 5 reps

3 mile run saturday

mile run sunday

Weigh in: 162 lbs

been a slacker this week, need to step it up a bit. How'd you guys do this week?
 
Hit the gym this weekend while at my job conference. Worked out until I was too tired to lift any weights again. Felt great! Going again today.
 
I miss having a pull-up location - I don't do 'em on door frames anymore 'cause it's bad for my fingers (and these particular door frames). This morning I did my two pre-shower sets of push-ups, dumbells, crunches to get back in the swing of things.
I eat modestly, but sit on my arse all day for work.

I couldn't do the fasting thing. No desire to spend all day hangry. That would be bad for my career too.

Cutting out sugar-based beverages (and same 'diet' beverages) is probably the quickest route to regaining basic health and energy for most folks. That crap will kill you, and it wreaks havoc with your equilibrium, which causes fatigue and depression. Gotta teach yourself to experience overly sweet things as unpleasant. It's not that hard if you can imagine the sugar crash that's waiting for you 45 minutes in the future.
 
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Haven't been at the gym for a couple of weeks. I need to go to an orthopedist for some pain in my arm. Diet is back on track, though (Christmas was an evil, evil time for treats and high calorie treats).
 
I'm in on this too. My cardio is already excellent. I can run and run and I won’t get out of breath. However I am very weak, so my main goal is to get stronger. That being said I am not planning on slacking on the cardio.
The main reason I am skinny and weak is because I have an inhumanly high metabolism. I burn calories extremely fast and as such I don't gain much muscle without eating much more than I have in the past.

So my goal for the year is to get stronger and increase overall fitness.

I plan on starting off easy with pushups, sit-ups, squats, etc. until I build up some general strength and then move on to exercising at the gym. I have downloaded a pirated version of an exercise program that should fit me perfectly and plan on hitting the gym 6 days a week.
 
kakefat said:
That being said I am not planning on slacking on the cardio.
Click to expand...

Hey Kakefat, cardio is a mass builder killer. If you want to build muscle, it might be best to cut back on the cardio a good bit.

If you've had difficulty making muscle gains in the gym, take a look at Bryan Haycock's HST guidelines. I once gained 39 pounds of muscle (and 4 pounds of fat) in 8 months following his guidelines. I stopped lifting weights after this period of time and it literally took like 5 years to shrink back to my previous size. You could do this 3 days a week and do cardio the other three (not too much though) and make some pretty decent gains. Just an idea...

http://www.hypertrophy-specific.com/hst_index.html

Survivormind
 
Survivormind said:
I once gained 39 pounds of muscle (and 4 pounds of fat) in 8 months following his guidelines.
Click to expand...

Holy crap, talk about Hulking-out!
When in my 20's I lifted weights 3-4 times a week and did little cardio. I was quite strong for my size and looked about 175lb (someone once guessed), but never weighed more than about 152-154. My actual mass is quite stable as long as I don't pig out on carbs with no exercise. My long-term goal is to keep that true!!
 
daizee said:
Holy crap, talk about Hulking-out!
When in my 20's I lifted weights 3-4 times a week and did little cardio. I was quite strong for my size and looked about 175lb (someone once guessed), but never weighed more than about 152-154. My actual mass is quite stable as long as I don't pig out on carbs with no exercise. My long-term goal is to keep that true!!
Click to expand...

Yeah, I got up to 219 pounds in a hurry. I saw my brother after about 6 months (hadn't seen him since before I started it) and he about freaked out, accused me of steroid use, the normal stuff. Guys in the gym kept asking what kind of "supplements" I was on. Haha! I gained 23 pounds of it in the first 8 weeks.
 
Survivormind said:
Hey Kakefat, cardio is a mass builder killer. If you want to build muscle, it might be best to cut back on the cardio a good bit.

If you've had difficulty making muscle gains in the gym, take a look at Bryan Haycock's HST guidelines. I once gained 39 pounds of muscle (and 4 pounds of fat) in 8 months following his guidelines. I stopped lifting weights after this period of time and it literally took like 5 years to shrink back to my previous size. You could do this 3 days a week and do cardio the other three (not too much though) and make some pretty decent gains. Just an idea...

http://www.hypertrophy-specific.com/hst_index.html

Survivormind
Click to expand...

I'll have a look at it.
 
I hope I don't go off on a rant here, but I'm just throwing out my 0.02 cent in regards to health/fitness. Every year around this time the gym gets filled up with what us gym rats call the "new years resolution crew". They're usually gone by the end of the month.

The point I'm trying to make is, if you want to lose weight and/or gain muscle, it really comes down to one very important thing.... consistency. You're better off working out 2 days out of the week for a year as oppose to working out every day for a month out of the year.

The trend I see is that whenever new years come along, or when summer comes long, people get super motivated to go workout and eat healthy, and with a super gung-ho attitude they go overboard and burn themselves out. You're not going to see results in a month... not even in 3 months. The key is to take baby steps, not give up, and keep it consistent over a long period of time.

Less is more :D
 
The Logical One said:
I hope I don't go off on a rant here, but I'm just throwing out my 0.02 cent in regards to health/fitness. Every year around this time the gym gets filled up with what us gym rats call the "new years resolution crew". They're usually gone by the end of the month.

The point I'm trying to make is, if you want to lose weight and/or gain muscle, it really comes down to one very important thing.... consistency. You're better off working out 2 days out of the week for a year as oppose to working out every day for a month out of the year.

The trend I see is that whenever new years come along, or when summer comes long, people get super motivated to go workout and eat healthy, and with a super gung-ho attitude they go overboard and burn themselves out. You're not going to see results in a month... not even in 3 months. The key is to take baby steps, not give up, and keep it consistent over a long period of time.

Less is more :D
Click to expand...

Completely agree. I only have three intense workouts a week. It keeps me in fair shape and is something I do all year, every week, without fail. I do take scheduled weeks off for strategic deconditioning but other than that, never miss a workout.

What people need to do is find something they can do every week without fail for years on end. THAT is the key.
 
The Logical One said:
The key is to take baby steps, not give up, and keep it consistent over a long period of time.

Less is more :D
Click to expand...

Couldn't agree more!
About 15 years ago I went to a doctor visit and got the hell scared out of me. I went overboard in a hurry.. went full vegan and started riding my bike instead of driving. Within 3 1/2 months I lost 175 lbs. and was up to about 25 miles a day on the bike 7 days a week. I looked and felt great! A year later I started eating meat again, a year after that I took a different job further away from my house and stopped riding my bike so much... fast forward 15 years and I have 150 pounds to lose....again. This time around I am shooting for consistency and making a life long change. My 2 year old is only getting faster and I am inevitably getting slower.
Went for a couple walks this weekend, I am hoping to get a gym membership this month because of all the specials this time of year, but like you said..baby steps.
 
Food:

B
2 eggs
roast beef

L
salad (mixed greens and veggies)

D
2 pieces plain Pizza

Exercise
my usual 10 set stuff
3 and a half hours of Parkour/Freeruning

god my core and upper body is killing me from all those wall climbs...
 
ok here it is cut back on the burgers and fries and been walking a mile everyday!! man i'm so outta shape but the walks havent caused a heart attack and the cutting back hasnt cuased me too kill anyone. yet!!!
 
First thing I did when I woke up today was to work out. Now I feel good because I worked out and I feel like shit for the same reason. Can't wait to get over the initial phase of pain and exhaustion.
 
Main changes in the first week and a half. Added at least one fresh fruit and vegetable a day to my diet, started actually taking my multivitamin everyday, and have had only 2 coke zeros the whole time (which is the biggest change, I was averaging about two 12 packs a week or more of sodas).
My only issue so far is that I pinched a nerve or pulled a muscle in my neck and I have to sit like I have a board strapped to my back, have not been able to get out for a walk since this weekend. Have not been able to sleep worth a crap either. Have to replace the battery on the scale so don't know if there is anymore weight loss, but at this point it doesn't really matter too much.
 
TheWambo said:
3 and a half hours of Parkour/Freeruning

god my core and upper body is killing me from all those wall climbs...
Click to expand...

Haha, I know how you feel bro. Try dropping again and again, mixed with vaults, passes, and some wall climbs (basically try and find a wall that is about 3ft high but has a 8-10ft drop on the other side) Keep going over it from both sides repeatedly until your quads give out.

Last time I did that (after 1 month of no training whatsoever) I could barely walk for 3 days.
 
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