Chaz wrote:So what's a good protein powder?
Isopure low or No Carbs, but it's expensive
It really depends on what you are using it for.
Are you supplementing protein in for a low animal protein diet? In that case get high protein, low sugar/carb. Same if you are going Atkins.
Are you making liquid meals, like fast breakfast smoothies, or snack alternative. You want to find a lower calorie, likely higher sugar powder. And be careful what you put in there-adding in the fruit, yogurt, milk and a large container can have you drinking a Big Mac value meal in the morning.
Are you looking to build muscle or bulk? In that case, it really does not matter too much, so long as you are getting that calorie surplus. Put a scoop of ice cream in there.
Something to keep in mind, protein powder into a weight loss diet can be problematic. It tends to be calorie dense, more so if you use milk. If you drink a protein shake AND eat a meal say for breakfast, you might be shooting yourself in the foot. The same as if you are using it as a snack in the afternoon or later on. With so many of them, you would consume fewer calories with a Butterfinger candy bar-or an apple, hard boiled egg, beef jerky if you want to be healthy.
This thread has idled for nearly one month.
I am doing well with my goals, a stomach bug dropped me below my target weight. It's about to get hard for me to maintain a fitness schedule as I seek out a new job, but the weather is finally nice so I can go run at my leisure.
Everyone else staying fit?
This thread has idled for nearly one month.
I am doing well with my goals, a stomach bug dropped me below my target weight. It's about to get hard for me to maintain a fitness schedule as I seek out a new job, but the weather is finally nice so I can go run at my leisure.
Everyone else staying fit?
Yep down from 206 lbs at the beginning of the year to 189 lbs today. Also body fat has went from around 17%-17.5% in January to 15.3% this morning. I'm leaner and stronger than I've probably ever been in my life. My ultimate goal is between 180-185lbs with a body fat of 10%. I workout 6 days a week for around 30-40 minutes, alternating weights and cardio every other day.
I take in around 2400-2500 calories a day with macros of 40% carbs/40% protein/20% fat. I started intermittent fasting last week and it's really helping with the fat loss. I basically stop eating at 8:00 PM every night and don't eat again till 12:00 PM the next day which really wasn't a big deal for me because I rarely ate breakfast anyways.
Maybe I can post here!
I am doing strength training in a serious way for the first time in my life (Starting Strength) and it's been eye opening to me how much I have to eat to keep getting stronger. This has been hard in one way because I've been on new meds that kill my appetite. On the other hand, it has really taken away any emotional connection to eating, so when I do it's always mechanical. Having typed that, I realize it sounds kind of horrible, but actually it's been really good for this phase, where I can just sit down and say, OK I need to eat 650 calories now without worrying about I'm hungry or I don't feel like this or that.
So far things are great, I'm way stronger than I've ever been before. I hit my first big goal last week (squat and DL my own bodyweight - 185lbs.) and am hoping to cross 200 on the DL next week.
Everyone else staying fit?
Riding that fine line between fit and injured. Seems to be par for the course for this year. Hopefully, moving to a less run-focused plan should reduce the injuries. Starting to think that maybe I have glass legs.
Everyone else staying fit?
Working on it. I've been reading through a lot of the fitness science literature, namely the American College of Sports Medicine's Position Stands and the various studies behind it. I'm experimenting with slower rep speeds - around 4 seconds concentric/4 seconds eccentric for most moves. This has made even doing push-ups - which I can usually bang out in sets of 20-30 no sweat - a whole new experience. And pull-ups? Wow, yeah. At that rep speed and intensity, if I get 6 reps, I'm lucky.
S0LIDARITY wrote:Everyone else staying fit?
Riding that fine line between fit and injured.
Yeah, I am slowly accruing annoying aches and pains. Weightlifting and stretching consistently has been great for my back and posture, but now I have a pop in my left shoulder that makes benchpress and overhead press difficult. And some strange thing in my neck that comes and goes.
In other words, I'm in my mid 30s. *sigh*
Everyone else staying fit?
Well, after the half, I buckled down and finished my thesis. There was a 5K and some short runs, but I basically didn't do anything because of work. My film is finally done, though, and I graduate in 2 weeks. It looks as if I'm not going to immediately have a job, so I'll be getting back into lifting weights and running. I think I may try sprints on my lifting day and longer runs on my off days.
It will be nice to get back into training again.
Okay, I come to the GWJ army to ask for assistance. I want to do pull-ups.
Since January 2, I've dropped nearly sixty pounds, and I'm within twenty pounds of my (nutritionist-set) target weight. My doc has told me that strength training will prove critical to me keeping that weight off and staying healthy long-term. She recommended body-weight exercises, as they're less likely for beginners to injure themselves. I started a few weeks ago, and I'm quickly growing slightly addicted to feeling sore and knowing I've accomplished something. Even if I was only able to do 11 pushups, those are 11 more than I've been doing, and I know that will lead to more.
The problem is pull-ups. Everything I've read says that pull-ups are some of the best exercises a person can do. Unfortunately, I can't do a single one. I hang from the bar with all the best intentions in the world, but I don't have the strength right now to do more than dangle like a sweaty mobile.
I need advice on how I can build up to the point of doing more than just hanging there. I've read a few things, but I've learned to take advice online with a grain of salt bigger than what they give horses to suck on. I don't care if the process takes a while, but I want to work towards reaching this goal. Everything I've read says that once you can do one, you'll build quickly from there.
Get yourself a heavy resistance band. Loop that sucker around the bar, then put your foot in it (for more help) or your knee (for less), and do pull-ups that way. The band takes a fair amount of your body weight, which will hopefully allow you to get several reps in. Start with the band on your foot, then dial back to the knee, then drop the band all together.
When I say resistance band, I'm not talking about the thin things you can get at Target, or the ones with the handles. You're going to want something heavier. These guys would probably fit the bill, though that was just a quick google. I know we use a different brand at my gym. Looks like a single band in the middle of their range would be about $20.
I need advice on how I can build up to the point of doing more than just hanging there. I've read a few things, but I've learned to take advice online with a grain of salt bigger than what they give horses to suck on. I don't care if the process takes a while, but I want to work towards reaching this goal. Everything I've read says that once you can do one, you'll build quickly from there.
I probably read the same thing you did, where it says "Just start consistently trying, even if you can only hang, and eventually you'll work up to 1, 2, 10, etc."? That's probably true, but you might jump start things a bit by trying the resistance band trick Chaz mentions, or if you have a gym, they may have a machine that you can rest your knees on and it will assist you depending on how much weight you select (like this, only on the pull-up side).
I'm having the same issue but have just been too lazy to start so small. Mostly my ego keeping me from doing it.
I suggest doing Australian pull-ups (I've also seen them called reverse push-ups) to start. Find a sturdy table or desk, lie underneath it, put your hands on the edge, pull yourself up while keeping your body as straight as possible. Once you can do 6 or more you can put your feet on a chair to make it harder. It works a lot of the same muscles as a pull-up but you don't have to support your whole body.
You can do the same thing with a door. Open the door, grab the handles and squat down. Lower yourself backwards to full extension of your arms and then pull yourself back.
You can do negative pull-ups with a chair. Just stand on the chair, get into pull-up position, and lift your legs. Lower yourself as slowly as you can. Repeat.
Finally, you can do assisted pull-ups with a resistance band. Wrap the band around the pull-up bar, stand on a chair and put one of your feet in the band and stand on it, do a pull-up.
A lot of doing a pull-up is core strength. Push-ups will help with that. I'd also suggest doing chin-ups first. Pull-ups are generally a wide grip (shoulder width or more) with the knuckles facing you. Chin-ups are a narrow grip with the knuckles facing away from you. Most people find chin-ups easier than pull-ups.
I suggest doing Australian pull-ups (I've also seen them called reverse push-ups) to start. Find a sturdy table or desk, lie underneath it, put your hands on the edge, pull yourself up while keeping your body as straight as possible. Once you can do 6 or more you can put your feet on a chair to make it harder. It works a lot of the same muscles as a pull-up but you don't have to support your whole body.
You can do the same thing with a door. Open the door, grab the handles and squat down. Lower yourself backwards to full extension of your arms and then pull yourself back.
You can do negative pull-ups with a chair. Just stand on the chair, get into pull-up position, and lift your legs. Lower yourself as slowly as you can. Repeat.
Finally, you can do assisted pull-ups with a resistance band. Wrap the band around the pull-up bar, stand on a chair and put one of your feet in the band and stand on it, do a pull-up.
A lot of doing a pull-up is core strength. Push-ups will help with that. I'd also suggest doing chin-ups first. Pull-ups are generally a wide grip (shoulder width or more) with the knuckles facing you. Chin-ups are a narrow grip with the knuckles facing away from you. Most people find chin-ups easier than pull-ups.
Genius advice. Do all of that.
Everyone else staying fit?
Like it has been for my entire life, it's eating properly that's killing me. I'm pretty good about breakfast and lunch, but my dinners are consistently too large, and I'm prone to joining my wife for an (unhealthy) evening snack. I know what I'm doing wrong.... I just have a devil of a time getting the willpower to do it properly.
Changing topics, I'm going to try this neat little body weight workout on Friday in lieu of going to the gym. (Driving across the province once my wife is off work, so will be missing the gym all weekend.)
10 burpees*
20 jumping jacks*
10 burpees*
20 bicycle abs (you have to hit each knee for one rep, you should count 1-1, 2-2, 3-3, etc.)
20 burpees (I know these suck, but just think of all the amazing things they're doing for your body!)
20 jumping jacks
15 bodyweight lunges (step forward with first leg, push back to standing, step forward with second leg, push back to standing for 1 rep)
20 burpees
20 jumping jacks
30 bodyweight squats (you want to go A2G, ass-to-grass, get that booty down near the floor and squeeze it hard when you come back up!)
20 burpees
20 jumping jacks
30 crunches
5 push-ups
20 burpees (LAST SET!)
20 jumping jacks
30 second plank
I found it here: http://itsjillianmcl.blogspot.ca/201...
I have my own body weight circuit that incorporates all of these exercises, but this particular mix looks mean. Should be fun/painful.
Pull-ups
All good things. For cardio, consider swimming. It works your pull-up muscles well and done properly, poses very slight risks of injury.
Edit: Consider screaming. (Language)
Like it has been for my entire life, it's eating properly that's killing me. I'm pretty good about breakfast and lunch, but my dinners are consistently too large, and I'm prone to joining my wife for an (unhealthy) evening snack. I know what I'm doing wrong.... I just have a devil of a time getting the willpower to do it properly.
This is an odd tip, but try using some smaller dinner plates. You'll feel full more quickly. I noticed that my snacks are much better proportioned if I put them into a smaller container. In college I would down a bag of potato chips in one sitting or be happy with one cereal-bowl serving if I poured them out instead. It works for plating too, you can tame your willpower with presentation.
I'm on an unfortunate fitness pull since my last post. I tweaked my knee in a frisbee game, and skipped a few workouts to rest it. Then I got a terrible sore throat. I've been sleeping in excess and drinking obscene amounts of water. My knee feels like it's now back at 90% though.
EDIT: +1 for swimming, for any fitness-reason. I hate swimming, but it's an incredible workout.
Figure I'll post in here too. If there are any Boston-area folks interested, my gym in Somerville is having a fundraiser workout on Saturday morning from 10-12. Suggested donation is $20, spectators are welcome, and all proceeds are going directly to benefit Sean Collier's family (the MIT cop killed last Thurs night). A solid workout is guaranteed. Let me know if you'd like details.
Good luck with the pull-ups, Trichy. They're tough if you've never done them, but once you bang out our first rep, there's no looking back. One tidbit I'd like to add is, once you get to the point where you're on the bar, be mindful of your shoulders: keep them "sucked into" your sockets. This is especially important on the eccentric phase (lowering your body back down). Try not to sway, bounce, or "kip". Smooth, steady, controlled movements with full range of motion is key. Now is the time to get your form down. 
AndrewA wrote:Like it has been for my entire life, it's eating properly that's killing me. I'm pretty good about breakfast and lunch, but my dinners are consistently too large, and I'm prone to joining my wife for an (unhealthy) evening snack. I know what I'm doing wrong.... I just have a devil of a time getting the willpower to do it properly.
This is an odd tip, but try using some smaller dinner plates. You'll feel full more quickly. I noticed that my snacks are much better proportioned if I put them into a smaller container. In college I would down a bag of potato chips in one sitting or be happy with one cereal-bowl serving if I poured them out instead. It works for plating too, you can tame your willpower with presentation.
Not a bad idea. I tried it out last night by using a small bowl instead of a pasta bowl for my stew..... it worked well enough until my wife broke out the pie & frozen yogurt. =)
When women are looking for a fitness program you now they're not just looking to 'get fit'. Anyone who understands women knows that they always have more than one reason for doing anything! http://www.foodandfit.info/is-too-mu...
Should be fun/painful.
100 burpees? Up your ass.
I did pull-ups. In my sleep.
Dreaming about workouts totally counts, right?
Foot that has fallen asleep + bad angle + all of my weight = sprained ankle. I'm lucky that my knee is feeling back to normal, this could have cascaded very poorly otherwise. My foot's very stiff but I'm going to test it out on an exercise bike today. It's an unfortunate turn of events considering I'm nearly over my sore throat.
11k trail run on a wild trail at altitude without altitude training and with bad ankles. Not fun. I'm not doing that again anytime soon.
Not really sure where else to ask this, but I've been getting some nasty blisters (1/2" diameter) on my feet. I've been using Body Glide to curb the friction and Bag Balm for relief. Anyone have better methods?
Duct tape.
Not really sure where else to ask this, but I've been getting some nasty blisters (1/2" diameter) on my feet. I've been using Body Glide to curb the friction and Bag Balm for relief. Anyone have better methods?
From what exercise?
S0LIDARITY wrote:Not really sure where else to ask this, but I've been getting some nasty blisters (1/2" diameter) on my feet. I've been using Body Glide to curb the friction and Bag Balm for relief. Anyone have better methods?
From what exercise?
Ultimate frisbee is giving my blisters on my big toes. Distance running is giving me blisters on the balls of my feet.
Miashara wrote:S0LIDARITY wrote:Not really sure where else to ask this, but I've been getting some nasty blisters (1/2" diameter) on my feet. I've been using Body Glide to curb the friction and Bag Balm for relief. Anyone have better methods?
From what exercise?
Ultimate frisbee is giving my blisters on my big toes. Distance running is giving me blisters on the balls of my feet.
It sounds like your shoes don't fit correctly. Go to a running shoe store and get yourself sized professionally. Given the differences in motion, you may not be able to wear the same shoes for both exercises.
Today I learned about floor wipers. Not at all coincidentally, today was also the day that I learned that some exercises were sent from the bowels of perdition to torment us.
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