Getting into shape.

[Long Dong Silver]

@pterodactyl - I do 11 sec sprints in a hill and afterwards i do two or three body weight squats all the way down where my knees feel pressure from the thighs working as a lever. It reminds me of how kids squat in third world countires. http://www.thepitgym.com/wp-content/uploads/2011/09/Posting.jpg . like the picture but with the arms hanging on the sides and standing on the toes. You have reached the bottom of one rep when both hands touch your heels. This helps a lot for my knee problems and gives me the look and strength I want for my thighs. Slim looking from the front/back while big looking from the sides. I prefer keeping my training close to nature, thus most of my leg strength comes from sprints and squats which makes sense from an evolutionary perspective. The main reason that i stand on my toes is because my quads are tight and I do these to seldom for it to stretch them out.

PvP means LoL for me.

@Dontrike - The site mainly talks about eating the things the prehistoric man would have found and in close to the respective amounts of it. The theory goes that these are the foods we were evolved with and thus we are better able to handle the bad things and absorb the good things of these foods than the food we mostly eat today - which are way further away from the original food than you would think. On the site if you press the 'home' button on the top you will find a page similar to a blog, where the writers of the site write general tips, research finds and cooking tips. If you hover over 'about' and click 'primal blueprint 101' you will find tons of articles that explain most that is in the book, for free. I have to say though that you only have to realize and watch food from the perspective of 'Grok', the primordial you. In general the things i have done is, give up gluten entirely, change to LCHF with a carb binge once in a while, to only eat once a day, which is all you need once you truly go over to LCHF and lastly to minimize lactose (I only eat some butter and aged cheese). Lets just say I cook for one person


I also forgot to say before that I also do a core routine consisting of the plank with abs flexed, crunches (absolutely NO poor form allowed), leg raises (both lying down and in dip position as showed before, the form is easier to hold when not on the rings) and hip raises (http://images.rodale.com/acc/mh/mhnewsletter/eow-hip-raise-b.jpg) for the lower back, and if you have tiny hamstrings you will feel some there too, just remember to take these as high as you possibly can.

 

[Dontrike]

Finally got a BPA free water bottle. No biking today or yesterday because of almost constant rain, but some lifting is in order.

As for that routine of things Long Dong.

I don't think it is quite for me. I can't really afford a different set of food and I can't really force my family to eat the things I would be eating, plus it seems to deal more with running than biking, which is something I would like to focus on more.

Plus with my depression recently if people see me not eating except for one time a day they may think something is wrong.

 

[Long Dong Silver]

Yes I totally see how you make that choice. It is a lifestyle, not just a few changes, it is something you can not do without conviction. Just to clear up any misunderstandings, I only run about once a week for half an hour total. My resting bpm lay around 50, nuff' said!

 

[Dontrike]

Actually you will have to say more because I am not all that sure if 50 bpm is good or not.

 

[Dontrike]

Well my body is going to hurt tomorrow, I did everything like I used to and I was already a little sore to begin with.

• Cycling:
  • 0:41:00 || 10.2 mi (+307 pts)
  • 0:06:00 || 1 mi (+14 pts)
  • 0:07:00 || 1 mi (+11 pts)
• Barbell Bench Press:
  • 71.2 lb x 16 reps (+54 pts)
  • 71.2 lb x 11 reps (+51 pts)
  • 71.2 lb x 6 reps (+45 pts)
• Crunch:
  • 55 reps (+27 pts)
• Barbell Squat:
  • 71.2 lb x 16 reps (+54 pts)
  • 71.2 lb x 11 reps (+51 pts)
  • 71.2 lb x 6 reps (+45 pts)
• Barbell Curl:
  • 71.2 lb x 11 reps (+19 pts)
  • 71.2 lb x 6 reps (+17 pts)

 

[Dontrike]

Phew, today really took it out of me. Everything felt harder today for some reason, but I can only improve.

• Light Walking (secondary e.g. commute, on the job, etc):
  
  • 0:35:00 (+7 pts)
• Walking:
  
  • 0:15:00 || 0.6 mi (+11 pts)
  • 0:15:00 || 0.6 mi (+11 pts)
• Cycling:
  
  • 0:48:00 || 10.2 mi (+250 pts)
• Barbell Bench Press:
  
  • 71.2 lb x 17 reps (+54 pts)
  • 71.2 lb x 12 reps (+52 pts)
  • 71.2 lb x 7 reps (+47 pts)
• Crunch:
  
  • 60 reps (+30 pts)
• Barbell Squat:
  
  • 71.2 lb x 17 reps (+54 pts)
  • 71.2 lb x 12 reps (+52 pts)
  • 71.2 lb x 7 reps (+47 pts)
• Barbell Curl:
  
  • 71.2 lb x 12 reps (+19 pts)
  • 71.2 lb x 7 reps (+17 pts)

 

[Dontrike]

Alright exercises done for the day and my body is going to hate me tomorrow. I think I may have done a little more than I should have.

• Cycling:
  • 0:48:00 || 10.2 mi (+250 pts)
• Barbell Bench Press:
  
  • 71.2 lb x 18 reps (+55 pts)
  • 71.2 lb x 13 reps (+52 pts)
  • 71 lb x 8 reps (+48 pts)
• Crunch:
  
  • 65 reps (+32 pts)
• Barbell Squat:
  
  • 71.2 lb x 18 reps (+55 pts)
  • 71.2 lb x 13 reps (+52 pts)
  • 71.2 lb x 8 reps (+48 pts)
• Barbell Curl:
  
  • 71.2 lb x 13 reps (+19 pts)
  • 71.2 lb x 8 reps (+18 pts)
• Dumbbell Bench Press:
  
  • 20 lb x 15 reps (+43 pts)
  • 20 lb x 10 reps (+41 pts)
  • 20 lb x 5 reps (+34 pts)
  • Finally used my dumbbells since I bought them 3 months ago.
• Dumbbell Bicep Curl:
  
  • 20 lb x 15 reps (+28 pts)
  • 20 lb x 10 reps (+26 pts)
  • 20 lb x 5 reps (+22 pts)
• Dumbbell Lunges:
  
  • 20 lb x 10 reps (+64 pts)
  • 20 lb x 5 reps (+54 pts)

 

[mr.growmymeat]

Glad to see you're still on it Dontrike

 

[Dontrike]

Glad to see you're still on it Dontrike

Yeah I took two months off because my depression got really bad, but now with my bike trip coming up I have to do it or else I will be passing out and there are definitely a lot of unsafe places to pass out on the side of the road.

 

[MikeShlort]

Holy sh*t you curl 70 but only bench 70? Very strange, normally a person benches way more than curls. 70 is good for curling though.

 

[Dontrike]

I only have about 100 lbs. total to work with and I do twice as much benching than curling, after that I don't know how the lifting math is. I just do what I can with what I have available.

 

[Dontrike]

Okay first day where I got over 1000 points on Fitocracy.

I am pretty sure I was pretty close to dehydration while I was biking, but then again I didn't eat breakfast this morning so I think my body was just running on empty.

• Cycling:
  
  
  • 1:02:00 || 13.6 mi (+357 pts)
• Barbell Bench Press:
  
  • 71.2 lb x 19 reps (+56 pts)
  • 71.2 lb x 14 reps (+53 pts)
  • 71.2 lb x 9 reps (+49 pts)
• Crunch:
  
  
  • 70 reps (+35 pts)
• Bicycle (abs):
  
  • 24 reps (+9 pts)
• Barbell Squat:
  
  • 71.2 lb x 19 reps (+56 pts)
  • 71.2 lb x 14 reps (+53 pts)
  • 71.2 lb x 9 reps (+49 pts)
• Barbell Curl:
  
  • 71.2 lb x 14 reps (+19 pts)
  • 71.2 lb x 9 reps (+18 pts)
• Dumbbell Bench Press:
  
  • 20 lb x 16 reps (+44 pts)
  • 20 lb x 11 reps (+41 pts)
  • 20 lb x 6 reps (+37 pts)
• Dumbbell Bicep Curl:
  
  • 20 lb x 16 reps (+28 pts)
  • 20 lb x 11 reps (+27 pts)
  • 20 lb x 6 reps (+24 pts)
• Dumbbell Lunges:
  
  • 20 lb x 11 reps (+65 pts)
  • 20 lb x 6 reps (+58 pts)

 

[Growler]

Good to see you get the training done. How are you doing with your diet? That's the most important thing. You can't out-train a bad diet (unless you're michael phelps or something).

 

[Dontrike]

I am trying to get my diet back to what it used to, but I am noticing more hunger so I have to go against it a little.

For breakfast I usually have a bowl of cereal and an apple.
For lunch it is usually a sandwich, salad, and an apple.
Dinner is whatever is available.

Frankly, I have no idea what has what in it if it doesn't come with a nutrition label and I have no idea if I am missing anything.

I assume I am missing something because I am not recovering as quickly. The last two weeks I have been pretty sore the next day.

 

[Growler]

I am trying to get my diet back to what it used to, but I am noticing more hunger so I have to go against it a little.

For breakfast I usually have a bowl of cereal and an apple.
For lunch it is usually a sandwich, salad, and an apple.
Dinner is whatever is available.

Frankly, I have no idea what has what in it if it doesn't come with a nutrition label and I have no idea if I am missing anything.

I assume I am missing something because I am not recovering as quickly. The last two weeks I have been pretty sore the next day.

If your goal is still weight loss your diet is completely wrong in my view on nutrition. You're eating mostly carbohydrates. I would focus on protein, fat and carbs mostly in the form of vegetables and a little fruit. Try switching the breakfast for a few eggs and some fruit, and the sandwich for some meat and a salad. That would be my advice. But there are so many different opinions about nutrition.

 

[Dontrike]

If your goal is still weight loss your diet is completely wrong in my view on nutrition. You're eating mostly carbohydrates. I would focus on protein, fat and carbs mostly in the form of vegetables and a little fruit. Try switching the breakfast for a few eggs and some fruit, and the sandwich for some meat and a salad. That would be my advice. But there are so many different opinions about nutrition.

The cereal is some of that Go Lean Crunch from Kashi, which has plenty of protein in it. I was able to get everyone to start eating 100% wheat bread or better bread. Is one bowl of cereal and two pieces of bread a day really all that harmful?

After that there just isn't a lot of choices for me and I lost my job so I can't be choosy.

 

[jdavid1990]

Any is appreciated.

Go over to the thread about life collapsed and being an addict i have wrote 2 large replies which should help u massively..

 

[fmylife]

The cereal is some of that Go Lean Crunch from Kashi, which has plenty of protein in it. I was able to get everyone to start eating 100% wheat bread or better bread. Is one bowl of cereal and two pieces of bread a day really all that harmful?

After that there just isn't a lot of choices for me and I lost my job so I can't be choosy.

You need more protein in your diet and more fat. No need to cut out more carbs, doesn't sound like you are really consuming all that much (of anything really).

 

[jdavid1990]

You need more protein in your diet and more fat. No need to cut out more carbs, doesn't sound like you are really consuming all that much (of anything really).

My replies in life collapsed thread explains all about diet and exercise in depth

 

[jdavid1990]

Firstly a low carb diet is a rubbish idea. Its only good for short term periods to lose that last crucial body fat for example, body ubilding competitions. At some stage your going to eat again properly or have a binge of carbs and fats and it will most likely pile back on heavier than you where before. Also when you cut out fats totally from your diet your body stops releasing leptin which breaks down fat molecules. Also when you have low carb diet you also have low muscle glycogen meaning if you exercise your intensity wont be as high. (we will go into the value of intensity later) The drop in energy sources eventually leads too impaired cognitive function as your body goes on what i can describe as auto-pilot. Your depression and mental unstability will increase making it even more difficult for you too stay clear and positive minded an at this stage you need your mental clarity. So to sum up a low carb diet not only slows your progress, (ill explain later in detail how) weakens your body and weaken your mind it also sets your self up for a body fat relapse if you slip off an have a few beers then have a couple chow meins, lol.

Now, too carbohydrates in more detail. When you wake up and after you exercise your insulin sensitivity is at its highest. Meaning that the food broken down into glucose is used in refueling your muscle glycogen rather than it being stored on your lower belly and love handles. This is crucial as you need to load up on the carbs your body needs at the right time. Potatoes, pasta, rice and bread. If you can avoid white carbs go for brown rice ect.. I dont but its the best... When its your last meal of the day before bed time. Dont eat any carbs, after the training system i will devise for you, you are going to be hungry! And i cant sleep when i'm hungry! Best bet is too scramble up 6 eggs for yourself. High protein, no carbs. Add some milk too your egg mixture enlarging the outcome even more making you even more full and more settled to sleep. Also a little tip eat a kiwi before bed it will help your mind connect too deep REM sleep crucial for rest and recovery much easier.

So get your carbs at the right time!

Now more about intensity - (cardiovascular fitness first)
There are two types of cardio, HIIT - (High intensity interval training) LISS - (Low intensity stead state cardio)

LISS - It wastes so much time pondering on a bloody treadmill boring the hell out of people. People do hours of it and wonder why they don't get into the elite or advanced bracket of athleticism. LISS only burns calories of the food you eat that day.

HIIT - However creates and after burn in your muscles made by repairing muscle fibers, depleting the oxygen debt and removing waste products. When come bined with high intensity muscle traumatizing weights and high testosterone off certain exercises, (We will go into that in detail later) You can burn around 50 calories an hour! Or/and increase your base metabolism rate by 20-30% and you could just be sitting down! Now at my level of muscle repair, exercise done and and muscle amount i like to think i'm at least 70! 24 hours a day, just guesstimating that's around 1500 calories from after burn! A day! (Take into consideration my legs are destroyed from squats my abbs from a core session and my chest from a bench session and the last two days i've done a 3 mile run up and down sand dunes/hills) My recovery rate is massive!

Now to weights - You need to increase your testosterone levels naturally which will sky rocket muscle gains and positive weight loss. (body fat). Increasing testosterone levels naturally? In this order... Squats, Deadlifts, Bench press, (The 3 core lifts) - SQUATS IS BY FARRRR THE MOST BENEFICIAL TO INCREASED TESTOSTERONE! You also want too hit your outer lats and upper back. Pull-ups and one arm rows. (Forget bicep curls these exercises put much more weight and stress on biceps meaning you'll get much more muscle and power in your bicep than curling a bloody dumbell) I done pull ups and one arm rows not doing curls for 3 months and i went from curling 30kg'sx8 to 40kgsx6! You also need to do shoulders sometimes, repetitive bench press and no shoulders can negatively affect your rotator cuff. Also train triceps, crucial if you want a powerful jab punch. Best exercise for triceps are skull crushers.

When you get further along and need advice in certain routines and exercise techniques to maximize performance such as drop sets, eccentric contraction and negative/forced reps talk to me and we'll go through it but for now just go for basic 6-8 reps for strength and size.

Now i cannot stress this enough, YOU OVER TRAIN, YOU LOSE THE GAIN!