AKLGT Posted January 24, 2012 Share Posted January 24, 2012 update: I am at a steady 117 lbs now, dropped to 116.4 after my work out but that's due to water weight. I had a BMI test done this morning and resulted in 22% body fat based on 119 lb (clothed). I have a lean body mass of 92.92 lbs which actually ends up putting me at 79.4% lean body mass = 20.6% body fat. I want to drop down to 18% body fat and 114 lb. They put me on a heavy weights strength program for my morning routine to try out for next 4 weeks, 1600 cal diet and I think I'm gonna be able to hit that over the next 30-60 days. dang. this makes me sad... damn full time work. Gotta start all over again! all that hard work and now back to the beginning. Lost a lot of muscle over the winter. Heading back into the gym and trying to eat healthier as I have time. My cardio totally sucks right now and I really need to get out and run! Signed up for the Warrior Dash in Honolulu March 24! I'm committed now! Plane tix are bought and now I'm back in the gym. Running, boxing, etc. My coach wants me ready to fight April at the earliest, but I'm looking more for July. Wiggle wiggle wiggle wiggle wiggle yeah!!! Link to comment Share on other sites More sharing options...
Drogos Posted March 2, 2012 Share Posted March 2, 2012 Anyone has any feedback on GNC's Ripped vitapak program ? Seems to be a legit pre-workout supplement and I got it on sale for $54 but I have 2nd thoughts now. It still seems expensive for a 30pak deal. Link to comment Share on other sites More sharing options...
katalyst Posted March 2, 2012 Share Posted March 2, 2012 just looks like a multivitamin with ridiculous amounts of vit B and other questionable additions don't see why a centrum or regular multi-vitamin wouldn't suffice. Link to comment Share on other sites More sharing options...
Boulderguy Posted March 2, 2012 Share Posted March 2, 2012 IMO the only things from those kits that are truly effective are Vitamin B12 & Green tea (specifically theophylline). Both are pretty cheap at any grocery. Link to comment Share on other sites More sharing options...
Drogos Posted March 2, 2012 Share Posted March 2, 2012 well, that and it does have some amino acids like l-glutamine and L- carnitine, fat burning stuff (green tea extract among others). I suck on supplements in general, even basic multivitamins so it looked like a decent, easy pre-workout supplement for lazy people like me Link to comment Share on other sites More sharing options...
Boulderguy Posted March 2, 2012 Share Posted March 2, 2012 Not to criticize anyone's experience but try it for a week, then do the same without it, decide for yourself if there's a $50 difference. I've done supplements out the yingyang, the only things I really feel are B12, caffeine & creatine. Green tea extract = caffeine Link to comment Share on other sites More sharing options...
katalyst Posted March 2, 2012 Share Posted March 2, 2012 I've done supplements out the yingyang, the only things I really feel are B12, caffeine & creatine. Green tea extract = caffeine that makes sense since B12 is essentially an activator for cellular metabolism while creatine will help to elevate ATP levels for your muscles. and caffeine, as we know is a stimulant, but i wouldn't really recommend taking copious amounts of it prior to a workout since it is a calcium chelator and can lower calcium levels in your muscles to prevent you from getting the most out of your workouts (but, ymmv, some people love to have coffee before working out cause they feel more alert etc). as for the vitapak: from a medical and scientific standpoint, i don't particularly see the how the vitapak is superior to a regular multivitamin + a B6, B12 supplement. but you may experience a difference yourself and if it does help, then don't let me stop you. as for amino acids, i assume you are on a pretty intense workout regimen and most likely using protein already which should contain those amino acids as well. unfortunately there is no shortcut to health or fitness but it's good that you are taking an interest in nutrition and looking at supplements. Link to comment Share on other sites More sharing options...
.Catalyst. Posted March 2, 2012 Share Posted March 2, 2012 I'm almost a couple months into my new fitness regiment and diet. Really excited with my results and as far as supplements go, I'm doing the following (no expert just more info). I take Alive! Multi Vitamins that are a "whole food energizer" from a local natural foods store, and they "should" be absorbed better from my research. Although you do have to take 3 rather than a single one daily. I also am on week two of Max Muscle's FBX pre-workout supplement with caffeine, creatine, glutamine and other stuff in the mix, and am happy with it. After a month not using it when I started my program, I have noticed better recovery and improved results from my training. The alertness does help for me since I'm in the gym 5 days a week at 5:30am, 3 days cardio and resistance, and straight cardio on the other two (no FBX on those days). Diet and water intake are my biggest factors for success. I've dropped 3" from my waistline and 14 pounds in 5 1/2 weeks. Gallon of water a day is miraculous! I went into this knowing I needed to retune my body and also that it's work and takes diligence to monitor your food intake and stick with your plan. 5 hours of cardio a week is a big part of my transformation and in month 3, I plan to get to 7 hours a week. My spec.B [#163] Project Thread with Pictures Get CryoTuned! Link to comment Share on other sites More sharing options...
RJS5689 Posted March 3, 2012 Share Posted March 3, 2012 I really need to do something to keep myself more active. I'm not fat or out of shape -- I stand at 5'9" and weight in at about 140 lbs, so I'm built on the small side. I used to be an avid runner and mountain biker, but I haven't had the time as of late. I'm a recent college grad and I commute into Manhattan every day for work. I'm up at 6am and I don't get home until about 730 pm. I walk to the train every day, and I walk around quite a bit once I'm in the city, but it's still not enough. I'm very strict with my diet, though. I took an array of food science courses that were very eye-opening and taught me a lot about how nutrients, amino acids, carbs, lipids, proteins, etc. work in the body. I know which foods to eat when and which foods to stay away from. I'm also pretty picky about where my food comes from. Between Food Inc, The World According to Monsanto, The Future of Food, In Defense of Food, The Omnivores Dilemma, and other documentaries/books I've learned a wealth of information about agriculture and food production in this country -- and most of it is terrible! So I make sure I know where my food comes from, and in the summer we have a garden and grow as much as we can. I'm also fortunate to have lots of good local farmers' markets around where I live. I believe that keeping healthy truly starts with a good diet and a solid understanding of how the human body processes various food/ingredients. I've got some friends who are big into martial arts. Given my build/interests, I've considered starting BJJ or Krav Maga. Yes, I know they're very different fighting styles, but they're the most interesting to me (and best suited for my size). There are some good gyms near where I live and by my work, so I plan to drop in on a class to see how I like it. The thing I like about both fighting styles is they give you a good cardio workout, and that's something I really enjoy. Krav has the added benefit of also teaching you how to become a walking weapon, while also keeping you in good shape. Link to comment Share on other sites More sharing options...
AKLGT Posted March 3, 2012 Share Posted March 3, 2012 I've been on the 24 day advocare challenge. Day 15? Can't remember. But impressed with their supplement packs and system. I've decided to seek my personal training certification as well. possible new career path for me or at least part time. Wiggle wiggle wiggle wiggle wiggle yeah!!! Link to comment Share on other sites More sharing options...
AKLGT Posted March 3, 2012 Share Posted March 3, 2012 Food, Inc was a great eye opening documentary. Wiggle wiggle wiggle wiggle wiggle yeah!!! Link to comment Share on other sites More sharing options...
c-lo Posted March 3, 2012 Share Posted March 3, 2012 I really need to do something to keep myself more active. I'm not fat or out of shape -- I stand at 5'9" and weight in at about 140 lbs, so I'm built on the small side. I used to be an avid runner and mountain biker, but I haven't had the time as of late.. why walk to the train? why not bike? [quote=AKLGT;3777269 I've decided to seek my personal training certification as well. possible new career path for me or at least part time. good for you. consider doing group training or bootcamps. more bang for your $ vs. trying to do individual sessions. Build into those from your bootcamps. 258k miles - Stock engine/minor suspension upgrades/original shocks/rear struts replaced at 222k/4 passenger side wheel bearings/3 clutches/1 radiator/3 turbos Link to comment Share on other sites More sharing options...
AKLGT Posted March 4, 2012 Share Posted March 4, 2012 Ya I'm looking at more motivational coaching and guidance as well as professional work out buddy. I wouldn't feel confident or comfortable labeling myself as a true fitness expert since I'm learning myself. I prefer to know the industry and have in depth knowledge before I tout myself an "expert" will be looking into food science and nutritional courses. But mostly on the side for now while I work this next month. C-lo will try to pm you on thoughts.... Wiggle wiggle wiggle wiggle wiggle yeah!!! Link to comment Share on other sites More sharing options...
katalyst Posted March 6, 2012 Share Posted March 6, 2012 assume RJ walks to the train because he is in corporate business attire and riding a bike isn't as practical: having to lug a spare pair of shoes and bringing a helmet etc is kind of cumbersome if his walk in only 10 mins or something. Link to comment Share on other sites More sharing options...
c-lo Posted March 6, 2012 Share Posted March 6, 2012 assume RJ walks to the train because he is in corporate business attire and riding a bike isn't as practical: having to lug a spare pair of shoes and bringing a helmet etc is kind of cumbersome if his walk in only 10 mins or something. eh...Plenty of people do it. especially if they can find a way to shower, whether their office has one or a local gym next door will let them. Nothing is too cumbersome if you really want to do it. 258k miles - Stock engine/minor suspension upgrades/original shocks/rear struts replaced at 222k/4 passenger side wheel bearings/3 clutches/1 radiator/3 turbos Link to comment Share on other sites More sharing options...
katalyst Posted March 7, 2012 Share Posted March 7, 2012 oh definitely. another one of my colleagues at the group practice i worked at, had them install a shower at the new office. he would bike about 20 miles to work, had a wardrobe of work clothes at the office, lol. probably a unique situation since they weren't in an actual office building. Link to comment Share on other sites More sharing options...
AKLGT Posted March 8, 2012 Share Posted March 8, 2012 I'm working on setting up my new business. Signed my first client tonight. Stoked! Wiggle wiggle wiggle wiggle wiggle yeah!!! Link to comment Share on other sites More sharing options...
c-lo Posted March 8, 2012 Share Posted March 8, 2012 nice! good work. <<that key board is in the way:) 258k miles - Stock engine/minor suspension upgrades/original shocks/rear struts replaced at 222k/4 passenger side wheel bearings/3 clutches/1 radiator/3 turbos Link to comment Share on other sites More sharing options...
AKLGT Posted March 8, 2012 Share Posted March 8, 2012 LOL. Sometime soon. I will chat with you about biz Wiggle wiggle wiggle wiggle wiggle yeah!!! Link to comment Share on other sites More sharing options...
Underdog Posted July 11, 2012 Author Share Posted July 11, 2012 Where did everyone go? The wife and I have still been going to the gym ~5 days a week. Since May we have been in a cutting phase, still doing the same weight lifting program but with two accessory exercises (dips & pulls/chins), cardio all 5 days, and probably the biggest change: really watching what we eat. For the food stuff we have been using MyFitnessPal an app/website that is really good for tracking your meals. People have asked why I would torture myself with counting calories... it's really not like that. If anything, it just makes you aware of what you are eating, and what you do with that info is completely up to you. We eat better quality food than ever before and while I still need to exert self control when it comes to sweets/snacks, I never go hungry by any definition. I came up with some guidelines for myself while setting up my diet template: 1. Figure out daily calories to maintain body weight (can cover this in more detail later). Try to stay below this number by ~300-500 calories on average, not including calories burned from exercise. 2. Of the food I intake, I must get 145g MINIMUM of protein and 75g MINIMUM of dietary fat. This is ~1g of protein and ~.5g of dietary fat per pound of my personal lean body mass. 3. The protein should come from whole food sources and should be a varying mix of complete animal and vegetable proteins. Whey/Casein protein shakes to supplement are okay, but should be a SUPPLEMENT. 4. The dietary fats should be as close to 100% mono and polyunsaturated fats as possible. Saturated fat should be limited to <30g per day. This is a lower priority rule though since most things with good fats also contain some bad fats. No sense throwing the baby out with the bathwater, but it is important to maximize the good/bad ratio, and avoid Trans fats all together. We also take fish oil and flaxseed oil supplements. 5. After the protein and fat goals have been reached or exceeded, carbs can be used to make up the extra calories. Since I am cutting, I try to limit sugars to <30g per day. I try to make the majority of my carb intake from sources with high amounts of soluble or insoluble fiber, and less starch/gluten. Same principle as the fats though. Towards this end, we have recently started making our own whole wheat bread with a ton of extras... I'd be happy to share the recipe with anyone interested. Over the last two years the weightlifting program and the bulking and cutting phases I have accomplished the following: Started in August 2010 - 160lbs @ ~22% body fat (125lbs lean, 35lbs fat) Bulked until February of 2012 with a few breaks - 194lbs @ ~22% body fat (150lbs lean, 44lbs fat) Current Progress (cutting since May 2012) - 173lbs @ 16% body fat (145lbs lean, 28lbs fat) I expect to keep this cut going through to the beginning of fall and then start bulking up again. Until then, I am super happy with the changes I've made, and look forward to even more progress. The Crimson Dynamo Link to comment Share on other sites More sharing options...
octain11 Posted July 11, 2012 Share Posted July 11, 2012 Right now i am carb depleting, have a fight in august, so for the next couple of weeks its 0 carbs, high protein and fiber, then off to the salt showers to shave down the water weight Link to comment Share on other sites More sharing options...
BraddA Posted July 11, 2012 Share Posted July 11, 2012 ^^^ what do you fight at, and what do you carry around the bulk of the year? Just curious. I've got a birthday coming up that I'm not real thrilled about, so I thought I'd set a goal for myself that I've never achieved. This year: one-armed pull-ups. Posting here is fitting seeing as how my contributions to the beer-snob thread aren't helping in the weight department. So I'm cutting as well, which I don't really mind most days. I'm able to get 4 rounds of 4 w/ 80 lbs. on the belt, and can get numerous rounds of two w/40 lbs on the weight-assisted pull-up "machine." Any tips or recommendations? Link to comment Share on other sites More sharing options...
Naylor Posted July 11, 2012 Share Posted July 11, 2012 Nice work Underdog! I set a 550lbs deadlift goal by end of year. This was me on the 4th. Link to comment Share on other sites More sharing options...
Naylor Posted July 11, 2012 Share Posted July 11, 2012 BraddA one arm pullups are insane. My brother in law pulled a couple off at my home gym last month and it just looks unreal. Link to comment Share on other sites More sharing options...
BraddA Posted July 11, 2012 Share Posted July 11, 2012 ^^^ I consider 550 dl's more so! Nice work. And not even sumo'ing it. Solid stuff. Link to comment Share on other sites More sharing options...
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