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The Fysical Phitness Thread
- Thread starter Psycho
- Start date
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Does anybody here take supplements? I drink protein shakes (made from whey powder I buy) after workouts and just bought some creatine as from what I've heard from friends it can make a huge difference in your workout. Aside from that I don't take anything, though, and am not that experienced or knowledgeable in the field.
Based on what I have seen from creatine in friends, you look good as long as you use it but when you stop using it you begin to look poor. I dont really know why this happened to 3 of my friends that used it but I dont know, noxplode was pretty popular among my friends for extra energy so take that how you will.
Ah, awesome. I was hoping to find some sort of fitness thread.
Well, I live in Australia and play AFL (Australian Rulse Footy). If non of you have heard of it, YouTube, baby! The national competition started last week, however my league starts this coming weekend. I've been going pretty hard over the pre season (last 4 or so months), and the results have been awesome, and have been super beneficial to my footy.
Age: 15
Height: 185 cm (6'1")
Weight: 79 kg (174 lb)
AFL requires aspects from each and every fitness component. The pros are ripped to the max, with huge muscle mass, but have endurance and speed that makes me jealous. However, as I'm only 15, I decided weights and muscle gain aren't hugely important at this stage. Also, weights can stunt growth, so I'm going to stay away until next pre season. So I focused on my running - endurance and speed.
My average week looked a little something like this:
Monday:
3km time trial (usually ran it between 9 mins 30 secs - 10 mins).
Tuesday:
Light run (4-10km)
Wednesday:
1 x 1.6km (80%)
2 x 800m (85%)
4 x 400m (85%)
Thursday:
Exercise bike - 15km time trial (around 26-28 minutes)
Friday:
Gym circuit - abs and boxing
Saturday:
5km jog
Sunday:
Rest day.
Around a month ago, I started playing practice matches and team training was back on fully. This meant my pre season program took a backseat, however I was still doing as much as possible. Now I am training twice a week with my team (Tuesdays & Thursdays) for about 3 hours, and doing a bit of running on the other days, though nothing too strenuous. I have also recently started doing push ups every night, with the aim of doing 100 straight in two weeks time. I'm currently sitting at about 60-70, and started at about 35. I just do 200 push ups a night in as little sets as possible.
My diet isn't great. Everyone tells me I look heaps skinnier, and considering my BMI before this pre season was like 22, that's pretty mad. Though, I feel like since I've cut back on the running I'm getting a bit of chubbiness around the stomach. Not much at all, like I can barely grab any fat off my stomach, but compared to where I was at a month ago, I'm feeling a tad heavier. Which brings me to my diet. I eat like a horse. Sure, everyone says they eat like crazy, but no one could say that if they compared their diet to mine. My average day would look something like this:
Breakfast
2 huge bowls of Nutri Grain or 10 Weet Bix with honey (both with milk).
Snack
2 Museli Bars, apple, banana.
Lunch
Salad Sandwich, grapes, apple, banana.
Snack
1 or 2 bowls of nutri grain or 4 slices of bread with peanut butter.
Dinner
1 Chicken Schnitzel, brocholi, potato, carrot, beans, lettuce, cucumber, celery.
Supper
Bowl of cereal or just snack on some chocolate or something yummy.
Yeah, you see? High carbs, minimal protein. Not for any reason, or specific training program ... just because I'm on the "Eat as much as what I love" diet. I don't like it either, I don't like that I do it, and I really should stop. But food is so freakin' nice! Haha I need to control myself! Show a bit of discipline!
My current fitness level is great, all in all. Especially my running capacity, specifically my endurance. My beep test sits at 14.9, though that's a bit low for my liking. It would've been higher a month ago.
My current goals/ideas are to cut back the amount I eat in a day, improve my speed/agility, and hopefully gain some muscle in my upper body.
That's it from me, folks.
Well, I live in Australia and play AFL (Australian Rulse Footy). If non of you have heard of it, YouTube, baby! The national competition started last week, however my league starts this coming weekend. I've been going pretty hard over the pre season (last 4 or so months), and the results have been awesome, and have been super beneficial to my footy.
Age: 15
Height: 185 cm (6'1")
Weight: 79 kg (174 lb)
AFL requires aspects from each and every fitness component. The pros are ripped to the max, with huge muscle mass, but have endurance and speed that makes me jealous. However, as I'm only 15, I decided weights and muscle gain aren't hugely important at this stage. Also, weights can stunt growth, so I'm going to stay away until next pre season. So I focused on my running - endurance and speed.
My average week looked a little something like this:
Monday:
3km time trial (usually ran it between 9 mins 30 secs - 10 mins).
Tuesday:
Light run (4-10km)
Wednesday:
1 x 1.6km (80%)
2 x 800m (85%)
4 x 400m (85%)
Thursday:
Exercise bike - 15km time trial (around 26-28 minutes)
Friday:
Gym circuit - abs and boxing
Saturday:
5km jog
Sunday:
Rest day.
Around a month ago, I started playing practice matches and team training was back on fully. This meant my pre season program took a backseat, however I was still doing as much as possible. Now I am training twice a week with my team (Tuesdays & Thursdays) for about 3 hours, and doing a bit of running on the other days, though nothing too strenuous. I have also recently started doing push ups every night, with the aim of doing 100 straight in two weeks time. I'm currently sitting at about 60-70, and started at about 35. I just do 200 push ups a night in as little sets as possible.
My diet isn't great. Everyone tells me I look heaps skinnier, and considering my BMI before this pre season was like 22, that's pretty mad. Though, I feel like since I've cut back on the running I'm getting a bit of chubbiness around the stomach. Not much at all, like I can barely grab any fat off my stomach, but compared to where I was at a month ago, I'm feeling a tad heavier. Which brings me to my diet. I eat like a horse. Sure, everyone says they eat like crazy, but no one could say that if they compared their diet to mine. My average day would look something like this:
Breakfast
2 huge bowls of Nutri Grain or 10 Weet Bix with honey (both with milk).
Snack
2 Museli Bars, apple, banana.
Lunch
Salad Sandwich, grapes, apple, banana.
Snack
1 or 2 bowls of nutri grain or 4 slices of bread with peanut butter.
Dinner
1 Chicken Schnitzel, brocholi, potato, carrot, beans, lettuce, cucumber, celery.
Supper
Bowl of cereal or just snack on some chocolate or something yummy.
Yeah, you see? High carbs, minimal protein. Not for any reason, or specific training program ... just because I'm on the "Eat as much as what I love" diet. I don't like it either, I don't like that I do it, and I really should stop. But food is so freakin' nice! Haha I need to control myself! Show a bit of discipline!
My current fitness level is great, all in all. Especially my running capacity, specifically my endurance. My beep test sits at 14.9, though that's a bit low for my liking. It would've been higher a month ago.
My current goals/ideas are to cut back the amount I eat in a day, improve my speed/agility, and hopefully gain some muscle in my upper body.
That's it from me, folks.
I'm getting more and more insecure about my endurance the more I read about how well/far many of you run lol.
You must love cereal haha!
Well, creatine is essentially a monophosphate that binds with ADP (adenosine diphosphate) that is formed when ATP breaks down during muscle usage. When it binds, it forms more ATP that can then be used to move muscles and weights. It basically lets you get more reps in than you usually could.
Aside from that it draws water into the cells of the muscle which make you look bigger, which is why if you get off creatine it looks like you'll lose muscle mass - however, you're actually just losing water weight and have the same strength capacity.
edit: my BMI at the end of wrestling season was around 8% and I weighed in 138lbs at the time. I've put on six or seven pounds of muscle since then, although I'm sure my BMI has gone up a tad.
Aside from that it draws water into the cells of the muscle which make you look bigger, which is why if you get off creatine it looks like you'll lose muscle mass - however, you're actually just losing water weight and have the same strength capacity.
edit: my BMI at the end of wrestling season was around 8% and I weighed in 138lbs at the time. I've put on six or seven pounds of muscle since then, although I'm sure my BMI has gone up a tad.
Yah I dont know much about it, but like I said, most of the guys were into NOxPlode so check that out and let me know what you think of it or whatever.
Oh, I was going to comment on that but I forgot to :P.
From reading about that, NOxPlode costs way too much money for what it does. Its main active ingredient is caffeine - that's really all it is that gets you amped up and ready to lift.
I don't know much about the other stuff in it but if you go to www.wannabebig.com/forums and read around there there's a lot of great stuff to look at and learn from.
From reading about that, NOxPlode costs way too much money for what it does. Its main active ingredient is caffeine - that's really all it is that gets you amped up and ready to lift.
I don't know much about the other stuff in it but if you go to www.wannabebig.com/forums and read around there there's a lot of great stuff to look at and learn from.
Love is an understatement for how I feel towards cereal!!! =D
Americans (imperial formula) = weight (lbs) x 703/height (inches)²
Metric Formula = wight (kgs)/height (meters)²
Note: if using the metric formula, and you were 185 cms, whack it in to the calculator as 1.85, if you were 89cms tall, whack it in to the calculator as 0.89... you see?
That's actually your body fat percentage, no? Your BMI is your Body Mass Index, and isn't done in percentages. It's fairly simple to calculate your BMI, just use this formula:
Americans (imperial formula) = weight (lbs) x 703/height (inches)²
Metric Formula = wight (kgs)/height (meters)²
Note: if using the metric formula, and you were 185 cms, whack it in to the calculator as 1.85, if you were 89cms tall, whack it in to the calculator as 0.89... you see?
Dick Smith, do you eat your cereal dry? If not, but with milk, this means that you should be getting a lot of protein. Milk has 8 grams per serving, and it isn't very difficult to get a lot of it. While more protein may help, I'd have to suggest that your diet wouldn't be considered a "low protein" diet if you are consuming a lot of milk.
I regularly drink half a gallon of whole chocolate milk in a day (about 50% of school days). 1760 calories and 64 grams of protein. Probably not as good as a protein shake, but it tastes exceptionally well.
Supplements cost to much money for my taste. Creatine is probably the only chemical (other then things you naturally consume in your diet, such as protein, etc) that is actually any good that is legal. Someone correct me if I'm wrong here.
I regularly drink half a gallon of whole chocolate milk in a day (about 50% of school days). 1760 calories and 64 grams of protein. Probably not as good as a protein shake, but it tastes exceptionally well.
Supplements cost to much money for my taste. Creatine is probably the only chemical (other then things you naturally consume in your diet, such as protein, etc) that is actually any good that is legal. Someone correct me if I'm wrong here.
I took creatine for a few months last year just 'to see what happened' and I was actually quite impressed. I gained 4 kilos with ease but decided to lay off the stuff as my BMI was creeping dangerously close to the overweight range and I didn't want my running to suffer as a result. It's nice to know that I can break some out when I need to gain weight though...I'll probably take some more before I join the army.
High five Dick Smith, I usually eat 3 bowls of cereal a day myself. ^_^
Oh, and last week I said -
Lee said:
Damn, that was a hell of a race. I was stood on the start line, trying to keep my nerves under control and considering how I should go about this. I knew all I had to do was beat this lad called Conrad and nothing else really mattered - we were the only two in contention for 3rd place. I had two possible gameplans really:
- Stay neck-and-neck with him for the whole race and then kill him off in the last mile. Just keep him in my sights really and overpower him in the latter stages.
- Run off like a madman at the start and hang on for dear life to make sure he doesn't get a chance to pull himself back into it.
I think the amount of agony I'm in in this picture, taken at around 4 miles, confirms that I took the latter option:
Anyone who's ever done a handicap race will know how difficult it is to keep your eyes on a specific opponent so I had no idea where Conrad was. I felt pretty confident he was no where near me as I had been busting my ass and convinced myself I'd left him for dead. Then as I passed the crowd, I heard voices shouting 'Go on Conrad!' First rule of running is never look back but this was enough to convince me he was right behind me. A battle ensued in the last lap...I was seeing double and could barely stay on my feet but every time I faltered my periperhal vision reminded me that stopping simply wasn't an option. Going into the last mile, I knew it was do-or-die time so I let out a loud and violent exclamation and went for it one last time.
...
...
...
I won. :) I damn near killed myself to do it but I won. I've felt physically sick ever since but I'm so proud of myself...I can't wait for the award ceremony on Thursday. It's not about the money (although I'm sure it will come in handy) but the pride and prestige associated with this is huge for me. To be considered the third best XC runner in the county in my first season is just mind-boggling. Truth be told, by no means was I the third best runner that competed in the league this season but I like to think I made up for that by giving 110% in every race.
Sorry if I'm rambling, I'm like a little kid when I get excited. xD
So here is a little trick to chocolate milk I was using before, and I know whey is the correct protein, but throw a few spoons of soy protein, chocolate flavor of course, into your milk and shake it up and just add some extra that way, mainly because soy has a little less fat and milk is whey anyways, correct me if I am wrong.
As of late, I've been doing P90X. It is one hell of a workout.
Now typically I'm pretty damn fat (Not obsessively fat, but fat to the extent where it's apparent with my shirt off. Otherwise I look 'husky' than 'fat'). About a week into P90X and I can see my abs coming in.
At this point, I've continued eating pretty bad (Better, but I was eating big meals, healthy, but pretty big, etc.), so I thought, "Hey, why not try getting some bars to help myself?" Bought some Slim Fast bars, and I'll tell you it didn't work for me. 30 minutes after I ate the first one I had gas like mad. Got to the point where I had the craps for about a week or so. It was that dreaded feeling of physical exhaustion because of my belly aches that I stopped doing the P90X - As of now, I'm still not doing it, but trying to get myself to.
In conclusion, P90X is a great workout, and Slim Fast bars will crap out everything in your system you didn't think you had.
Now typically I'm pretty damn fat (Not obsessively fat, but fat to the extent where it's apparent with my shirt off. Otherwise I look 'husky' than 'fat'). About a week into P90X and I can see my abs coming in.
At this point, I've continued eating pretty bad (Better, but I was eating big meals, healthy, but pretty big, etc.), so I thought, "Hey, why not try getting some bars to help myself?" Bought some Slim Fast bars, and I'll tell you it didn't work for me. 30 minutes after I ate the first one I had gas like mad. Got to the point where I had the craps for about a week or so. It was that dreaded feeling of physical exhaustion because of my belly aches that I stopped doing the P90X - As of now, I'm still not doing it, but trying to get myself to.
In conclusion, P90X is a great workout, and Slim Fast bars will crap out everything in your system you didn't think you had.
http://www.gnc.com/product/index.jsp?productId=2277703
Anyways, there is a link to the stuff I was talking about earlier. Just looking for some feedback on that and to see if any of you have used it, know anyone who has used it, or think it could be worth using.
Anyways, there is a link to the stuff I was talking about earlier. Just looking for some feedback on that and to see if any of you have used it, know anyone who has used it, or think it could be worth using.
Gee, look at the guns on ya, Lee! Nice work, mate... going out hard and hanging on is by far the harder of the two tactics ... I respect your craziness in chosing that option!
Runner here, but I've got stress fractures in both of my legs, esp in the lower shin/tibia. Since I don't want to get out of shape, are there any exercises I can do other than elliptical/bike (no equipment/gym nearby) to keep myself in shape? I can do crunches, but is it okay to lift weights, do push ups or any core stabilization exercises in which I'd have to rest my body on my feet/forearms? Currently I have to wear cam boots for 2 months.
Anyone here ever have stress fractures? How were they like? How long did you have them? Currently they suck horribly...
Anyone here ever have stress fractures? How were they like? How long did you have them? Currently they suck horribly...
As far as your injury goes, stress fractures are actually pretty nasty. I'm guessing you've been to a doctor, gone and got x-rays and then a bone specialist of some type has told you what's wrong with you, and what you'll need to do to get right? If yes, then ask someone who has looked at your injury, see what they recommend. If you haven't seen anyone about it, then that should be your first priority. Stress fractures can get pretty serious if left untreated.
But yeah, you could swim. Another great off your feet exercise is boxing. Personally, I find it far more effective at keeping fit than swimming. It's the perfect mixture between resistance and cardio; it makes you huff and puff like crazy while your arms will feel like jelly by the end. Also, as far as running goes, nothing beats cycling for low impact cross training. I don't quite understand why you've dismissed that. You can do push-ups, and planks and things like that which you rest on your arms and partly your legs to do. They won't make the injury worse, or hinder your recovery.
But yeah, you could swim. Another great off your feet exercise is boxing. Personally, I find it far more effective at keeping fit than swimming. It's the perfect mixture between resistance and cardio; it makes you huff and puff like crazy while your arms will feel like jelly by the end. Also, as far as running goes, nothing beats cycling for low impact cross training. I don't quite understand why you've dismissed that. You can do push-ups, and planks and things like that which you rest on your arms and partly your legs to do. They won't make the injury worse, or hinder your recovery.
I am on the wrestling team (finished first year), and currently not doing much to due to work. I plan on taking a break till summer anyway. I made it to Regionals, and hopefully will make it to State soon. I don't plan on wrestling in college, since I want to go to a Florida college, where Wrestling isn't offered. My routine (during school days)
1. Wake up at 4:00 AM
2. Eat bannana and drink a protein shake (powder+water).
3. 2.5 mile run (done in usually 20 mins or less) at 4:35
4. Done running at 5:00, workout (arms one day, back next day, legs next, abs, and finally Calisthenics)
I usually rest after this time and don't anything afterwards. School starts at 7:00, and I am there by 6:35.
My lunch includes a bottled water, turkey sandwich (one slice of cheese), and a nutri-grain bar.
After lunch, I have P.E for two hours (woo). The first P.E I play Basketball, the second I have Weightlifting. I usually am warmed up to lift, so I workout what I didn't workout in the morning.
Finally, I go home and run 3 miles and do sprints on my drive way (condoition). For dinner, I usually have broccoli, white rice, and grilled chicken (though sometimes it may change).
1. Wake up at 4:00 AM
2. Eat bannana and drink a protein shake (powder+water).
3. 2.5 mile run (done in usually 20 mins or less) at 4:35
4. Done running at 5:00, workout (arms one day, back next day, legs next, abs, and finally Calisthenics)
I usually rest after this time and don't anything afterwards. School starts at 7:00, and I am there by 6:35.
My lunch includes a bottled water, turkey sandwich (one slice of cheese), and a nutri-grain bar.
After lunch, I have P.E for two hours (woo). The first P.E I play Basketball, the second I have Weightlifting. I usually am warmed up to lift, so I workout what I didn't workout in the morning.
Finally, I go home and run 3 miles and do sprints on my drive way (condoition). For dinner, I usually have broccoli, white rice, and grilled chicken (though sometimes it may change).
Since August, I've put on over 40 pounds. I was a super twink at 6'5" 140 lbs. A really good website for general exercise/eating/supplements/etc is http://goonlifter.wikispaces.com/. It's maintained by knowledgeable people, and works. There's no secret to (weightlifting) success: just eat big and lift big.
BTW BAM_UR_DEAD : What are your other lifts like? That 215 powerclean is really impressive. (I've been doing Starting Strength too
)
BTW BAM_UR_DEAD : What are your other lifts like? That 215 powerclean is really impressive. (I've been doing Starting Strength too
)
I love workout talk.
Been running for... a long time. started xc in middle school (having no idea what it was) and then I did track as I wasn't coordinated for other sports. Now it's my sophomore year in college and I'm running track at the D1 level (have a meet this weekend). I'm primarily a quarter-miler but I've been working on explosiveness through cleans and med ball workouts so I can run the 200m as well.
Age: 19
Weight: 170lbs
Height: 6ft
Body fat percentage: 4.8%. This is the average of three caliper tests. Sadly my coaches wont let me do the hydrostatic test... yet
bmi: I don't bother with. I'm too muscular for the results to be accurate.
Lift max:
Bench:215lbs
Squat: 405lbs
Hang clean: 235lbs (my lifting program isn't designed with power clean in mind, got 215 as a junior in high school though)
What a typical workout day for me is like. (I'll use this monday as an example)
Practice at 2:00 which consists of:
Two lap in-out warm up (sprint straight, walk curve)
Hurdle mobility, dynamic flexibility, fast leg series
medicine ball throws (chest pass, overhead, hip-to-hip, forward/backward squat throw, etc) 2x5 or 2x10 of each depending on the days goal.
The running went like this:
Back to back 200m to develop speed endurance.
Run 200m (26 second pace), rest 1 minute, run another 200m (26 seconds)
10 minute break
Run 200m (24.8 seconds), rest 1 minute, another 200m (24.8 seconds)
Cool down.
That was track practice. next is the weight room.
4x5 Hang snatch
4x8 Front squat
4x8 incline bench
From there I choose assistance lifts to do like: tricep pulldowns, lat pulldowns, lat raises, bicep curls, glute-ham, upright row, bent over row, good mornings, etc.
45 minutes of abs. Goal is 750 reps a session.
Working out and pushing human limitations is a big obsession for me. I'm getting my degree in exercise science (currently a sophomore) and will be attending grad school to get my masters in exercise/applied physiology. I'm a USATF level 1 certified coach and would like to be a certified strength and conditioning coach if I decide exercisephys isn't my thing. I love to design workouts and hear what other people are doing.
If anyone has any questions about working out I might be able to help.
Been running for... a long time. started xc in middle school (having no idea what it was) and then I did track as I wasn't coordinated for other sports. Now it's my sophomore year in college and I'm running track at the D1 level (have a meet this weekend). I'm primarily a quarter-miler but I've been working on explosiveness through cleans and med ball workouts so I can run the 200m as well.
Age: 19
Weight: 170lbs
Height: 6ft
Body fat percentage: 4.8%. This is the average of three caliper tests. Sadly my coaches wont let me do the hydrostatic test... yet
bmi: I don't bother with. I'm too muscular for the results to be accurate.
Lift max:
Bench:215lbs
Squat: 405lbs
Hang clean: 235lbs (my lifting program isn't designed with power clean in mind, got 215 as a junior in high school though)
What a typical workout day for me is like. (I'll use this monday as an example)
Practice at 2:00 which consists of:
Two lap in-out warm up (sprint straight, walk curve)
Hurdle mobility, dynamic flexibility, fast leg series
medicine ball throws (chest pass, overhead, hip-to-hip, forward/backward squat throw, etc) 2x5 or 2x10 of each depending on the days goal.
The running went like this:
Back to back 200m to develop speed endurance.
Run 200m (26 second pace), rest 1 minute, run another 200m (26 seconds)
10 minute break
Run 200m (24.8 seconds), rest 1 minute, another 200m (24.8 seconds)
Cool down.
That was track practice. next is the weight room.
4x5 Hang snatch
4x8 Front squat
4x8 incline bench
From there I choose assistance lifts to do like: tricep pulldowns, lat pulldowns, lat raises, bicep curls, glute-ham, upright row, bent over row, good mornings, etc.
45 minutes of abs. Goal is 750 reps a session.
Working out and pushing human limitations is a big obsession for me. I'm getting my degree in exercise science (currently a sophomore) and will be attending grad school to get my masters in exercise/applied physiology. I'm a USATF level 1 certified coach and would like to be a certified strength and conditioning coach if I decide exercisephys isn't my thing. I love to design workouts and hear what other people are doing.
If anyone has any questions about working out I might be able to help.
All my current problems with working out involve my height I think, and I don't know how to make adjustments.
From floor (shoeless) to the crease of my hip/thigh is 39"
Deadlift-I've recently switched to sumo to allow a more comfortable starting position. Whenever I pull with decent weight I always seem to push with my legs and don't use my back until I'm in straight leg DL position. Any tips for body position over the bar?
Front Squats- Do you use a clean grip? My fingers extend far behind my shoulder when I just do it with no bar. Any tips to squeeze a few extra inches into it so I can have straight wrists? I'm currently doing the "I Dream of Genie" thing.
When I run the the bottom 1/3 of my tibia gets painfully sore for about a week. I pronate heavily with my left foot and that one hurts the worst. I already have insoles, next step=expensive running shoes? :(
Finally-how did you guys get introduced to olympic lifts? I'm afraid to try the very technical lifts without someone coaching me.
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