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Post by ziggyandthemonkeys on Mar 5, 2010 21:29:09 GMT -5
I think wide grip pulls are one of the best back exercises, and if you're squeezing at the top they should be good enough at hitting the whole back and keeping it balanced. Even if not they should still be sufficient. Never heard of push-ups targeting the back, though.
Post by ziggyandthemonkeys on Mar 21, 2010 23:28:10 GMT -5
I decided that I currently do not have the time or money to commit to getting huge and powerlifting, so I decided to start dieting. I am currently around 175 at 15-20% bf, I am 5'6. My 3 month goal is to be 165 and at 10% bf. As I have said in this thread I have been 200lbs at this bf or a little bit leaner. So while I normally wouldn't expect to diet and lose fat while keeping the same weight I expect muscle memory to help me out here. I also won't be doing anything too drastic with my diet. 2000 calories a day split 66g carbs, 292 protein, and 73g fat. I will do a high carb day once a week, and every 2 weeks do super high carbs for the reload day.
As for working out I will be doing a really basic scheme and lifting 3 days one week and 4 the next. 1/2 times a week I will do a workout that consists of dips 3x5, wide grip pull ups 3x5, sissy squats 3x5 then weighted crunchs and leg raises 3x10. I will go to failure on each set until I can get the full 3x5, then move up in weight the time after I get it. For the gym I will be deadlifting 3x8 once a week and squatting 3x8 once a week. No session should take more than 30 minutes, so that will be nice. The diet should be pretty cheap and easy too. I will likely do my high carb day on the day i deadlift.
Supplements will be basic, multi, fish oils, and green tea extra, and creatine; also whey if you count that as a supplement. It will be interesting lifting and not going to the extreme with it, I have never really trained that way before. Might post an update every now and then in here, and perhaps take some before and after pictures. While I have helped many people out on diets, this will be the first time I actually follow one to lose weight myself.
I've been working out for quite some time but let myself go lately. I'm almost 6 feet tall and have been a swimmer for about 5 years. Not sure of my body fat percentage, but it's very low.
Current Stats: Height: 5' feet 11 inches Weight: 162 1 Rep Max Bench: 185 Mile Time: 6:30
I'm in pretty good shape I guess but used to be better.
Goals: Lose that little pudge blocking my core. I have strong, developed abs from swimming but it's hidden by just a tiny bit of fat. Break a 200 pound max bench Run a 5:xx mile
If anyone is looking for a good aerobic activity, start swimming. It works every single muscle in your body and cuts fat like no other. I wish I had some before pictures from 3 years ago, but the amount I've changed is ridiculous. I used to be bone skinny...not a single bit of fat or muscle on me. Swam for a few years, got defined and my shoulders got bigger, and added lifting to that. There really is nothing better.
since my last post, i actually a lot more then i expected. ~1 month ago:
157lbs body fat: 14% waist: 32in
today: 153lbs body fat: 12% waist: 29in
I'm working really hard on that gut. I got most of it gone, and now I'll be moving to the dreaded side love handles. Its not bad, but knowing its there bothers me. In addition to my regular workout routine, I'm adding running 2x a week for 15 minutes (i'm a horrible runner, and am taking it easy at first).
Goals: Lose that little pudge blocking my core. I have strong, developed abs from swimming but it's hidden by just a tiny bit of fat.
I know exactly what you mean. If I flex my abs, you can see their outline, and if you feel it, its hard as a rock. But, there's a thin layer of fat on top.
I did hear that you need to concentrate more on your eating then exercise to get rid of that fat. And if you work out too much, your muscles would just get bigger and push the fat to the front more. Don't take my work for it, its just random advice I've gotten more then once, but after incorporating it, I did see better results.
Post by ziggyandthemonkeys on Mar 24, 2010 0:14:29 GMT -5
Visibility of abs is all about the amount of fat you have, which is only lost through diet really. Depending on genetics ab visibility varies per person. Even at my current bf which is decently high, above 15, I have outlines of my abs when i flex, plus some roles. Getting larger abdominal muscles does not push the fat to the front, if anything it will make them more visible at higher bf percentages.
My diet update: 11 weeks into it (as of March 25), 31 lbs down, 15 to go to my 1st goal (200 lbs). Going to the Y every weekday morn, ~40 min on elliptical, then weight machines. The diet is strictly reduced calorie, no attempt to balance carbs,fat,protein. I wind up eating about 1.3:1:1 ratio naturally, don't see any reason to change it. I've always eaten healthy, just too much. I supplement multivit, Ca, Vit D, Vit C, and omega 3. Feeling great, other than this f'ing cold.
Post by ziggyandthemonkeys on Mar 25, 2010 0:22:26 GMT -5
Great job on the weight loss leo^. The reason I breakdown my micros is 1. having my diet mapped completely helps me out, I generally eat the same thing every day. I will be using the re-feed day once a week to break the monotony. 2. I am really carb sensitive. Just watching my calories isn't nearly as effective for me as watching my carbs too. I definitely don't think this is the case for everyone, though. Just like anything else, when doing diets the best way to pick one is by seeing which works best. For a lot of people just cutting calories is more than enough.
I love this thread because everyone has seen success. So many times when you see people trying to lose weight they fail for some reason. This thread just shows that maintaining your focus and being smart about it works almost all the time. When diets fail generally the only thing to blame is yourself.
I've been on a fitness thing for about a year and a half now, although the last few months have been real hard on me. Well, since before Christmas. But I'm back on it and working out and running and jumping rope.
Nothing like being young and not worrying about eating a pint of ice cream because I "might look chubby for 'Roo." I run a lot, so I'm basically built like a twelve year old...
Started hitting the gym in late September, on my 41st birthday.
5 nights a week, immediately after work. MWF-stretch, elliptical - 35 min., stretch TR - stretch, warm-up for 10 min. on stationary bike or elliptical, circuit training-arms, pecs, abs, and back mostly, stretch.
I got down to 170 the year before I started hitting the gym, from a high of 203. I'm 5'8", but I carry it well and have a gigantic barrel chest from my Dad's side, and have always been kinda muscular without working on it. I want lean muscle, so I am careful to not gain too much weight.
I drink nothing but water (a little coffee in the morning), some beer on the weekends. I eat pretty healthy, as in no processed, restaurant, or fast foods. I definitely need more leafy, greens.
I am pretty happy with the results so far. I have made great strides against my spare tire, but I really want abs.
I just want to live longer to enjoy my kids and their kids, if they decide to have them one day. I would like to go to the gym in the morning, but I commute an hour one way and it's just more convenient to go to the gym that is by work, then cool down on the ride home. I can't imagine going into work all sweaty and shit, because my shower didn't take.
I've started a 50 day routine based off of Ross Enamit's Never Gymless book. On Day 22. I love it. I definitely suggest anyone who enjoys very taxing workouts to check out his books.
Hey guys, I'm a major transformer myself. Started Nov. 2008 and haven't looked back since. I read some pretty good posts up here, I have to say Ziggyandthemonkeys' posts are quite valid. For optimal results, resistance (weight) training is a must, Cardio should be early morning or after training. Otherwise it only works against u (unless u want a marathon runner's body) Here are my progress pics first six months..
MAJOR fat loss, and MAJOR muscle gain.. whoever was saying 15lbs of muscle in 6months should check out major transformations like mine. Dr. Colgan is an idiot. I've personally trained and transformed 3ppl. drastically in as little as three 3months. If u guys need info that works, it would be a pleasure to help.
