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

[MrCodeDude]

Heh, you all are fat loser geeks
I'm a skinny little white kid who jazzersizes
-- mrcodedude

 

[Fausto]

Originally posted by: MrCodeDude
Heh, you all are fat loser geeks
I'm a skinny little white kid who jazzersizes
-- mrcodedude

Wow...you're pretty excited to have a lot in common with Richard Simmons eh?

 

[Alex1024]

I really need to start exercising regularly. Ever since I decided to give up sports, I haven't been too nice to my body. I used to swim, run on the cross-country team, and play tennis. But now typing seems to be my most aerobic activity I'm 16, 6'2", 130 lbs., so adding weight is what I'm going for. I'm weak, I can struggle through 10 push-ups, but that's about it. And my diet is horrible. Today I've eaten: A big steak, 4 or 5 slices of pizza, 2 pop-tarts, and 4 cans of Minute Maid lemonade. Obviously, eating isn't going to gain me any weight. I've been trying to start weight-training, but I'm easily discouraged since I can lift so little. I have trouble doing anything physical unless it's a game of some sort. I play basketball pretty frequently, but right now it's so hot that nobody (including me) wants to play.

 

[xyion]

Dont be discouraged if you feel like you cant lift lots of weight. Take a friend or workout partner, somebody who can help motivate you. My buddy and I started out using 20lb dumbells for flat bench press last summer, and now I am doing 70's and he is doing 60's. It would probably be more if we worked out regularly at college. Working out can be fun.

 

[Chaotic42]

According to the calculator thing, I use 3,136 calories per day.

My average intake....


Soda 192 Oz (12.5 Calories / Oz)= 2,400 Calories
Chocolate Soy Bar 2 Bars (200 Cal / Bar) = 400 Calories
Tofu Rice Stuff = 900 Calories
Fruit ~= 300 Calories
Pizza or other Junk = 400 Calories

Let's see, that's 4,400 Calories per day. If I cut out the soda, I'd take in 2,000 Calories. That means I'd burn off 1,136 Calories per day, losing a pound of fat every 3 days.

Hmmm.....

I do 0 excersize, outside of walking a good bit at work and home. If I were to get built, I'd weigh maybe 250 or 260. Hmm.....

I'll have to see how to start from scratch.

 

[dawks]

fixed

 

[xyion]

Originally posted by: Chaotic42
According to the calculator thing, I use 3,136 calories per day.

My average intake....


Soda 192 Oz (12.5 Calories / Oz)= 2,400 Calories
Chocolate Soy Bar 2 Bars (200 Cal / Bar) = 400 Calories
Tofu Rice Stuff = 900 Calories
Fruit ~= 300 Calories
Pizza or other Junk = 400 Calories

Let's see, that's 4,400 Calories per day. If I cut out the soda, I'd take in 2,000 Calories. That means I'd burn off 1,136 Calories per day, losing a pound of fat every 3 days.

Hmmm.....

I do 0 excersize, outside of walking a good bit at work and home. If I were to get built, I'd weigh maybe 250 or 260. Hmm.....

I'll have to see how to start from scratch.

If you want to lose weight, you actually have to eat more. The body is a very weird machine. Ready for a little physiology lesson? Here it goes.

Back in the day (hunter gatherer tribes) people didn?t have enough to eat. So the body evolves starvation mode, where it puts everything to fat...saving it for when food got scarce. Excellent for back then. Bad for now.

If you need 3000 calories, and only eat 2000 calories, your body is going to think its starving. But you aren?t starving are you? Anything not used to maintain necessary bodily function is converted into fat (mostly. this is a loose interpretation, so don?t get too nit picky.)

So yes, you actually have to eat more than you would expect to lose weight. ~500 calories under calculated requirement. But you can?t eat crap. Forget pizza, soda, basically anything grab and go (for the most part). You have to get 2500 clean calories. Chicken, essential fats and omega acids. And cardio is a must. Don?t think by popping some magic diet pills (not assuming anybody is using these for this intent.) and sitting on AT all day you're going to suddenly wake up to the perfect physique. All it takes it hard work, determination, and a bit of will power.


xyion.

 

[Chaotic42]

Originally posted by: xyion

If you want to lose weight, you actually have to eat more. The body is a very weird machine. Ready for a little physiology lesson? Here it goes.

Back in the day (hunter gatherer tribes) people didn?t have enough to eat. So the body evolves starvation mode, where it puts everything to fat...saving it for when food got scarce. Excellent for back then. Bad for now.

If you need 3000 calories, and only eat 2000 calories, your body is going to think its starving. But you aren?t starving are you? Anything not used to maintain necessary bodily function is converted into fat (mostly. this is a loose interpretation, so don?t get too nit picky.)

So yes, you actually have to eat more than you would expect to lose weight. ~500 calories under calculated requirement. But you can?t eat crap. Forget pizza, soda, basically anything grab and go (for the most part). You have to get 2500 clean calories. Chicken, essential fats and omega acids. And cardio is a must. Don?t think by popping some magic diet pills (not assuming anybody is using these for this intent.) and sitting on AT all day you're going to suddenly wake up to the perfect physique. All it takes it hard work, determination, and a bit of will power.


xyion.

Thanks. I've tried the eating quality food thing. My problem? I just can't eat enough. I hate eating, and I hate cooking. I've been eating fruit and stuff, but I seem to be gaining weight. I figure I've been eating about 1000 Calories per day without the soda lately. The above is just average.

I'm 6'2", 220. I have the football player build, whatever body type that is. I might just go see a doctor. Any good dietician links?

 

[xyion]

Originally posted by: Chaotic42
Thanks. I've tried the eating quality food thing. My problem? I just can't eat enough. I hate eating, and I hate cooking. I've been eating fruit and stuff, but I seem to be gaining weight. I figure I've been eating about 1000 Calories per day without the soda lately. The above is just average.

I'm 6'2", 220. I have the football player build, whatever body type that is. I might just go see a doctor. Any good dietician links?

It difficult to actually eat as much as you need. You feel like you are stuffing you face, especially because it should be spread out 5-6 times per day. It?s even harder since you don?t like to cook or eat. George Foreman grill is excellent for making chicken and fish quickly and painlessly.

Sorry, don?t have any good dietician links, but, I?ve found several great sites using google. (would link but they are favoritized on my other computer, at work)

xyion.

 

[Fausto]

Aug 1 update-

Well, today marks a month of "serious" training on the bike for me. Still not quite all there on the group rides, but at least now I can talk to people while riding since I'm fit enough to not be on the verge of heaving my lunch all the time.

Weight has gone from 206 to an even 200....still hoping to get down to at least 180 by the time the fall/winter cyclocross season gets underway. It'd be nice to actually be competitive in a race again.

Distance and Heart Rate Average totals for the month of July.

Heart Rate upload data from today's group ride. May pretty much look like gobbledygook, but if you compare it to the ones I uploaded earlier you can see that my HR is dipping lower in between the hills indicating faster recovery and therefore increased fitness. God knows I'm certainly feeling better on the hills these days....it was like hauling a sack of cement earlier this month. :disgust:

Fausto

 

[Fausto]

I'm gonna bump this 'cuz I'm pretty proud of how many miles I rode in July and no one's given me a cookie yet, dammit. </pouts>

 

[denali]

Originally posted by: Fausto1
I'm gonna bump this 'cuz I'm pretty proud of how many miles I rode in July and no one's given me a cookie yet, dammit. </pouts>

Congrats on the improvement Fausto1.

I have a couple of questions for you, I commute between 25 and 30 miles a day on my bike at around 18 mph. However, I have troubles climbing hills how can I get better at hill climbing. I live and Colorado and really need to get better at it so I can enjoy the mountains more on my bike.

 

[Fausto]

Originally posted by: denali

Originally posted by: Fausto1
I'm gonna bump this 'cuz I'm pretty proud of how many miles I rode in July and no one's given me a cookie yet, dammit. </pouts>

Congrats on the improvement Fausto1.

I have a couple of questions for you, I commute between 25 and 30 miles a day on my bike at around 18 mph. However, I have troubles climbing hills how can I get better at hill climbing. I live and Colorado and really need to get better at it so I can enjoy the mountains more on my bike.

Hill climbing is a combination of two things:

1) Power-to-weight ratio
2) Lactate threshold.

More specifically:

1) You can either lose weight, increase power, or hopefully both. Obviously any excess weight you have on you is just baggage going up a hill so you want to be as thin as possible. Plus, you need more HP to propel yourself up the hill so anything you can do to strengthen your legs will help. You can do this in the gym (squats are absolutely the best exercise for this) or on the bike by doing hill repeats in a large gear (one where you're pedaling at say 40-50rpm) with full recovery in between repeats. 8-10 of those once or maybe twice a week should help power.

This is a really neat calculator that shows you the benefits of less weight/more power on a hill.

2) Lactate threshold is the point at which your body kicks over to anaerobic energy production (and also the point at which you start to feel like crap). This threshold can be raised by training at/above/just below it to force your body to adapt. The only catch is that this kind of training is pretty stressful so you really only want to do it once or twice a week with plenty of recovery time. The best way for you to do this is simply to go out, warm up, and then find a nice big climb to scurry up. This should be pretty easy if you're on the front range since you can warm up on the flats and then just head west. Try to climb at near the max pace you can sustain while remaining seated most of the time....this pace should be at or slightly above your LT (if you're not breathing really hard, you're not going hard enough). A heart rate monitor is really helpful here as you can use to to determine more accurately what your LT is currently.

So in short: lose weight if you can, hit the weight room 2-3 times a week, and do some extended climbing a couple times a week.

Fausto

 

[kei]

congratulations on your progress everyone!

i got hurt early on in this thread
attempted to do too much too soon
slightly sprained my MCL on July 10
but from July 1-July 10 i lost 5lbs
from July 11- July 31 i didn't exercise at all...just focused on healing my body and eating right (and those 5lbs never came back..yay!)

on Aug 3 i started up again
knee is fully heeled
alternating cardio and weight training everyday (taking sunday off)
i can already see a difference in my arms and my pants are starting to fit better

i'm not going to go in detail about what i'm actually doing because some of you will probably say it's not tough enough or it's rather girly
i can't help it. i am a girl
but you can bet i'll be training hard
as i'm typing this, i can feel soreness in my lats, back and shoulders

before, my only goal as moderate weightloss (10 lbs in 3 months)
now i'm trying to reduce my bodyfat % and improve my strength and endurance levels
hopefully lose quite a bit of fat and gain gobs of muscle
weightloss is a non-issue now

 

[777php]

Since the beginning of June... I have lost now about 20 lbs....I've lost 20lbs while weight training and most likely gaining muscle weight.

I'm still not happy with my weight, although I am happy with my progress so far.

 

[RossMAN]

Originally posted by: Fausto1
I'm gonna bump this 'cuz I'm pretty proud of how many miles I rode in July and no one's given me a cookie yet, dammit. </pouts>

I think there's some stale gummy bears buried in some couches in the ATOT Lounge if you really want a treat.

Seriously though congrats!

 

[RossMAN]

Ack almost 1 month without any new posts?

 

[StattlichPassat]

Originally posted by: RossMAN
Ack almost 1 month without any new posts?

You're a good man- this thread needed bumping, and I wasn't just the man to do it (too lazy).

 

[Fausto]

I kinda let it drop after I was seeing fewer and fewer responses (other than my own). I'll keep updating it if you guys want me to, I've got all my training data saved.

 

[Koing]

I just got a new bike Cannondale Bad Boy 02 for commuting.

At the moment its GREAT for riding, my old bike use to *slip* gears when you use to and cycle hard on it and it was a POS anyway! So anything would be a better ride then that thing.

My ass hurts from cycling on the bike. The seat hasn't been broken in yet and is hard and me and my friend cycled about 12 miles as soon as I got the bike. I've not really cycled over 3 miles because my biked was cack.

Hill climbs are pretty easy as I have very strong legs. But my endurance isn't *great* as my main sport is Olympic Lifting and there is practically no endurance as the whole lift takes about 10 seconds. But I do Gymnastics and that is mainly upper body based. So as for my legs endurance was expected to be harder but will get better. I did use to play Rugby and Football weekly so that was good for endurance with my legs.

Good work Fausto1

oh btw how long are your legs Fausto1? And how big are they? What type of cycling do you do?

All the pro riders I've seen on road races have very long legs and their muscles *seem* more thin then big to me? Is this true or just an illusion as they are very long or just the tv?

My inside leg measurement is 32 inches, calves 15' and hams 23'

 

[Koing]

^

 

[Koing]

^

 

[Koing]

^ for anyone.

 

[Geekbabe]

I walked 3.2 miles after work this morning ... a light day,it's my day off

 

[Koing]

Originally posted by: baffled2
I walked 3.2 miles after work this morning ... a light day,it's my day off

good good any exercise is good.

Tomorrow I'm going to hit the gym and train after my freshers week of non stop drinking and no exercise apart from running to work yesterday and cycling.