The ***OFFICIAL*** ATOT get-your-geek-butt-back-in-shape thread!!**UPDATED**

[Fausto]

Okay, home from work and rained out again, dammit.:|

Here's the heart rate printout to and from work if anyone's interested. 7 miles each way.

On my way to work

Hauling ass home to avoid the thunderstorms rolling in.:Q

638kcals burned according to the monitor data.

Fausto

 

[RossMAN]

Originally posted by: Fausto1

Originally posted by: RossMAN
Great thread, a great addition would be to edit the first post and include some helpful book suggestions ... maybe some which include both physical workout AND diet recommendations.

Good idea. I'll dig around and see what I can come up with.

Damn that was fast, just noticed your first post. Great list, I hope people can contribute to it.

Thanks.

 

[Fausto]

Originally posted by: RossMAN

Originally posted by: Fausto1

Originally posted by: RossMAN
Great thread, a great addition would be to edit the first post and include some helpful book suggestions ... maybe some which include both physical workout AND diet recommendations.

Good idea. I'll dig around and see what I can come up with.

Damn that was fast, just noticed your first post. Great list, I hope people can contribute to it.

Thanks.

If anyone finds good links just post them or PM me and I'll add them to the first post.

 

[ProviaFan]

Originally posted by: Fausto1

Originally posted by: RossMAN
Great thread, a great addition would be to edit the first post and include some helpful book suggestions ... maybe some which include both physical workout AND diet recommendations.

Good idea. I'll dig around and see what I can come up with.

Hey, sounds great. I need more ideas, especially on the diet side of things. Right now I'm just trying to drink less soda, eat more veggies, and eat less meat. Do you have any other ideas of other changes to make to improve in this area?

 

[Fausto]

Right now I'm just trying to drink less soda, eat more veggies, and eat less meat. Do you have any other ideas of other changes to make to improve in this area?

Less soda = good
More veggies = always good (unless they're deep-fried in peanut oil)
Less meat = kinda conditional. You need to make sure you're consuming lean meats as opposed to less meat. So lean meats like chicken (skinless), most fish (salmon and others are actually relatively fatty) and lean cuts of pork (ie- not bacon) are fine in the proper amounts.

This is a decent estimator of your daily protein requirements, but keep in mind this number can vary quite a bit up or down depending on how active you are and what you're doing.

Check out the last link in the first post for some other good general info.

Fausto

 

[dakata24]

BUMP!

 

[nightowl]

In April I started to lift regularly and I can really see the improvement now. I have a 3 day cycle where I do chest/shoulders/back on day one, arms on day two, and cardio/legs/abs/lower back on day three. I have not really gained or lost any weight since I have started. I think it is that I am slowly burning fat while gaining muscle mass (I'm 6'2" @ 190). I also work outside doing grounds keeping at a local golf course which helps burn extra fat too.

 

[kei]

i started working out the same day this thread was created
July 2: ran/walked 2 miles, 50 crunches, 50 squats, 50 lunges, 30 pushups
July 3: in so much pain....ahhhh....walked 1 mile, 50 crunches, 30 pushups
July 4: still in pain....walked 1 mile, 30 minutes of yoga, 50 crunches
July 5: ran/walked 2.5 miles....got lost and walked ~2.5 more miles (5 miles total)

i can't imagine the pain i'll be in tomorrow

 

[DougK62]

I just took my heart rate via my neck and it seems rather high to me - 80 at rest. I was always told by doctors that my heart rate was a bit higher than normal, but they never seemed to be bothered with it. Anyone else's this high? Odd thing is that I consider myself to be in decent shape. My job requires a lot of physical activity. I'm also pretty thin, if that makes a difference - 6'1" and about 140 pounds. Someone tell me that this is OK

 

[thraashman]

originally I was going to go running every morning this summer and lift weights to build muscle. The in the beginning of May I badly sprained my ankle. When I finally did try to start running by the second day I was in intense pain. I gave up far too quickly. I'm gonna start again, this time I'm gonna just go walking until my ankle heals. As far as eating right, I know very well that regardless I couldn't make it last, so I'm trying to eat slightly better, rather than eating right.

 

[Alex]

started my plan on wednesday and i already missed yesterday and today

docs appointments and not bein able to wake up on time before work are a suck...

 

[Fausto]

Latest data:

Thurday: mellow 30 mile ride with friend who's in town for the weekend.

average speed: 15.6 mph

Taking today off from riding as it's freaking hot and am feeling a tad rough after last night's 4th of July block party with the neighbors.

Keep it going guys!

Fausto

 

[RossMAN]

How much weight can you lose if you stop drinking soft drinks? Please provide a link which has a table, graph, calculator or some other kind of proof rather than saying "soda is bad bad bad, you'd lose a lot of weight if you stop drinking it".

 

[Fausto]

Originally posted by: RossMAN
How much weight can you lose if you stop drinking soft drinks? Please provide a link which has a table, graph, calculator or some other kind of proof rather than saying "soda is bad bad bad, you'd lose a lot of weight if you stop drinking it".

It's "bad" because it's empty calories and because often folks will knock back several over the course of each day.

IIRC, a can of Mountain Dew is 170 kcal x 4 per day(for the sake of argument) x 7 days per week = 4760 kcal

It takes a caloric deficit of 3500 kcal to lose a pound, so soda is an obvious choice to cut out of one's diet if you're looking to drop some weight and happen to drink a lot of soda. If you only have a few Cokes per week, it's not really a big deal. So soda isn't actively "bad" (like say, tobacco) it just tends to be something that's easy to remove from your diet that may contribute significant calories over the course of the week.

Long tempo ride with a buddy this morning.

HR data printout here.

50 miles at 136 average bpm. 2220 kcals burned according to the monitor.
205lbs, resting pulse @ 65.

Fausto

 

[RossMAN]

Good info, thanks.

 

[Fausto]

Ugh, 45 miles today @ 16.4mph. No HR data as I forgot to put my monitor on.

It is hot as hell outside, I'm going to go pass out now.

Fausto

 

[Dig]

I'm 22 years old, 6-2, 205, fat...want to get back to where I was in high school (185, skinny for me). Starting a program tomorrow

I'm still in college and taking a full load of summer classes, so I don't have a lot of time to make meals. I also browsed a few of these protein supplement shakes, and they all seem pretty expensive. I was wondering if I could get some recommendations on fast, easy, healthy meals, as well as a cheap protein shake (besides the aforementioned Pro Score 100 )

 

[kei]

July 6: ran/walked 7 miles
July 7: resting day
July 8: discomfort in right knee....replacing running with walking until fully healed...walked 3 miles

making minor changes in my diet...nothing big
8 glasses of water
multivitamin from costco
instead of 3 meals....i eat every few hours (~1500 calories/day)
eating fruits, vegetables, chicken, and eggs
caved in a bought a protein shake mix (not really using it as a meal replacement because a shake for dinner just seems wrong to me)...instead, i mix up one shake, store it in the fridge and take sips whenever i feel like it
i still eat bread, rice, and pasta but in smaller quantities

ketosis is a scary...i don't recommend a no/extremely low carb diet
our brains require glucose to function properly

 

[gigapet]

***update ***

july 3rd - 2 miles walked
july 4th - 3-4 hours of sweat filled fast paced dancing
july 5th - nada
july 6th - 5-8 miles walked
july 7th - no cardio spent the day washing the car, swimming, being a lumberjack, axing, sawing climbing cutting down trees.

 

[Fausto]

Tuesday update:

Weight 206
Resting pulse: 63

Total mileage for last week: 137

Plan for today: commute to/from work, let the dogs out, and tack on another two hours of cycling around Stone Mountain. Should total somewhere around 50 miles for the day. I'll post HR data later.

 

[HardTech]

hose of you who are thinking about doing a ketogenic diet have some incredibly serious reading and studying to do. You have to know how many carbs your body requires to enter ketosis... no more, no less. You have to know when your body is in ketosis and what to look for, and how long you have to be in ketosis to reach optimal fat loss. Not only that, but you'll be wasting away muscle the first week or so as well.

As for the 1 set to failure, your muscles need MUCH more stimulation than that to grow. Try doing 3-4 sets, the last set always repping until failure.

Lifting weights is an integral part of losing fat. More muscle = higher metabolism = lower bf%. If you plan on doing just cardio to lose fat, you can say goodbye to any extra muscle you have too. Lift weights prior to cardio exercise.

And don't forget to eat. Eating is good, especially carbs. Your body NEEDS carbs, and depriving your body of it can lead to serious health risks. Eat 6-7 small meals a day, and eat until you are no longer hungry. Eat good foods, like oatmeal, meats, veggies, etc. etc. I worry about a lot of people "trying to get back into shape" and doing it very dangerously. Many people are looking for a short-term fix. Fitness is a life-long lifestyle, not just a 1 or 2 week fad. If you only plan on doing something until you lose an inch or two, you might as well just stop right here. If you are serious about it, then you better get your ass in the gym 5 or 6 times a week.

Imagine how awesome your body would be if you spent even a fraction of your time in front a computer at the gym. While you are sitting there getting fatter, somebody is at the gym getting stronger, leaner, faster...

 

[HardTech]

oh, and try to do 30 minutes of cardiovascular exercise 3 - 5 times a week. Cardiovascular exercise is any exercise that will get your heart rate up to 70%+. Anything less than that is a fat-burning exercise (but it isn't as effective as cardiovascular exercise if you want to lose fat)

don't have any juices or anything with sugar in it after your cardiovascular exercise either. Eat some oatmeal and meat or something. Get your heart rate up for that long and you'll stoke your metabolism for hours to come. Doing that much cardio and maintaining a proper diet, you'll see about 1-2 or 2-3 pounds of fat loss per week, depending on how fat you are to begin with.

 

[HardTech]

~1500 calories a day will get you nowhere but crappy metabolism. Bump that up to 2000-2500 and do your cutting from there. Don't worry about weight gain because you won't gain any weight. I know people who go on 4000 calorie cutting diets.

 

[gigapet]

how many calories would you estimate i buned while using an axe to remove limbs from some trees. This required 1-2 hours of repeatedly lifting and slaming an ax as well as lifting and dragging the limbs. All i know is that i fatigued my arms so badly I couldnt even hold the milk jug to pour myself a glass and the rest of my upper body is sore as hell!

 

[HardTech]

depends on how high your heart rate went up to.

if you do cardio for an hour or more, you start to burn muscle

which reminds me... never do cardio on an empty stomach