As a lifter myself, even if you're going totally "clean" there is nothing wrong with fattier (i.e. ground beef not bacon) meats and whole eggs. Dairy is usually fine too except for the carbs. Usually its not a problem to drink milk etc but somediets require really low carb intact. Still most of the time even the cleanest dets aren't as bad as you'd think.
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The Fysical Phitness Thread
- Thread starter Psycho
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As a lifter myself, even if you're going totally "clean" there is nothing wrong with fattier (i.e. ground beef not bacon) meats and whole eggs. Dairy is usually fine too except for the carbs. Usually its not a problem to drink milk etc but somediets require really low carb intact. Still most of the time even the cleanest dets aren't as bad as you'd think.
That really looks like not that much food, mtr. Does it keep you full? Prior to this year's soccer season, I was eating like Four Mcdoubles, two large fries and some ice cream + what my brothers didn't finish for meals. Now I still eat more but I generally fill on unhealthy foods, which is going to/in the process of changing.
Relating to a diet question, though, how much protein should I get. I've read that .5 grams is the regular for people just doing regular things, while 1-2 grams is for people trying to build muscle. I'm not sure I'll be able to fit in 190-380 grams of protein per day/every other day. That seems crazy, almost impossible.
My final question is, what drinks are the best? Drinks that I commonly have around the house are Milk, Water, Orange Juice, Apple Juice, Diet Soda, Soda, and Grape Juice. If I was going to order them I'd put them in order of: Water, Milk, Apple Juice, Grape Juice, Orange Juice, Diet Soda, Soda. But are there better drinks/ a better order than that? Thanks Physical Fitness thread, you guys/girls are awesome.
Relating to a diet question, though, how much protein should I get. I've read that .5 grams is the regular for people just doing regular things, while 1-2 grams is for people trying to build muscle. I'm not sure I'll be able to fit in 190-380 grams of protein per day/every other day. That seems crazy, almost impossible.
My final question is, what drinks are the best? Drinks that I commonly have around the house are Milk, Water, Orange Juice, Apple Juice, Diet Soda, Soda, and Grape Juice. If I was going to order them I'd put them in order of: Water, Milk, Apple Juice, Grape Juice, Orange Juice, Diet Soda, Soda. But are there better drinks/ a better order than that? Thanks Physical Fitness thread, you guys/girls are awesome.
with a protein shake youll find getting well over 100g of protein is actually pretty easy.
Bowl of miniwheats-> 11 grams
4 Extra Large Eggs -> 24 grams.
Protein shake I am currently drinking ->49 grams
Pound of steak (my dinner) -> 75-90 grams (not too sure on that one)
Salad w/ fat free balsamic vinagrette (amazing)-> 0 grams
2 Pieces of toast w/ nutella -> 9 grams
Thats not include peanuts i snack on or milk i have with dinner and thats already around 175 grams of protein.
Bowl of miniwheats-> 11 grams
4 Extra Large Eggs -> 24 grams.
Protein shake I am currently drinking ->49 grams
Pound of steak (my dinner) -> 75-90 grams (not too sure on that one)
Salad w/ fat free balsamic vinagrette (amazing)-> 0 grams
2 Pieces of toast w/ nutella -> 9 grams
Thats not include peanuts i snack on or milk i have with dinner and thats already around 175 grams of protein.
What can fill in the gap of that pound of steak that I could find commonly, though? I don't usually have steak nightly, more like every other month.
any random meat pretty much. I just bought a steak for myself tonight because they were on sale and because im bored
Cool. I think I'll ask my mum about including more (lean) meat into our meals. I hate to continue asking questions as I feel bothersome, but what kind of protein shakes do you take/what mix do you use, anyone? I'd rather get a good kind first off than get a bad kind and learn the hard way.
This is my current routine:
Monday:
Dumbbell Shoulder Press
Dumbbell Lateral Raise
Upright Row
Dumbbell Bicep Curl
Barbell Bicep Curl
Incline Dumbbell Curl
Wednesday:
Incline Dumbbell Bench Press
Bench Press
Dumbbell Fly
Skullcrushes
Friday:
Squat
Stiff-Legged Deadlift
Bent over Barbell Row
Deadlift
All are done in 2 sets per exercise with 2-3 minute break between sets.
I also really need to get running, as I can't currently run more than a few hundred metres without feeling buggered.
But is this routine any good? I've been following it for 8 weeks now.
Monday:
Dumbbell Shoulder Press
Dumbbell Lateral Raise
Upright Row
Dumbbell Bicep Curl
Barbell Bicep Curl
Incline Dumbbell Curl
Wednesday:
Incline Dumbbell Bench Press
Bench Press
Dumbbell Fly
Skullcrushes
Friday:
Squat
Stiff-Legged Deadlift
Bent over Barbell Row
Deadlift
All are done in 2 sets per exercise with 2-3 minute break between sets.
I also really need to get running, as I can't currently run more than a few hundred metres without feeling buggered.
But is this routine any good? I've been following it for 8 weeks now.
I would suggest adding squat to at least Monday's workout, as it works out your entire body and will make you stronger at EVERYTHING, I promise.
I like weighted dips better than skull crushers because they put a lot less pressure on your elbow joint and you can get a deeper motion, but I guess if it floats your boat..heh.
I like weighted dips better than skull crushers because they put a lot less pressure on your elbow joint and you can get a deeper motion, but I guess if it floats your boat..heh.
Its hard to go wrong from what I've seen. Myoplex and Body Fortress are fairly popular brands I've seen around college. I use the annoyingly titled Max Protein from SEI, but I change brands almost every couple months when my roommate and I deplete my stores.
For bench dips around the house, I usually rest my upper body on a counter and my feet on the table or a bench, although I usually go to a gym anyways. Don't ever put your upper body on a table, because it might tip over.
Has anybody tried p90x at all? I ordered the DVDs and I plan on starting as soon as they come in. I'm just curious to hear other people's experiences with the program.
One of my soccer coaches (also a firefighter) did p90x during the season and said he felt great. He said it was hard at first but he got more used to it as he went and I talked with him recently and he said he felt 90x better than we he started. (See what he did there :P) But yeah, he's a freaking beast now, I'd say he'd do it again. It'd be great if you updated with how it was going every couple days.
Lol @ feeling 90x better. Sounds pretty cool, though. I'm very excited to start and I'll definitely make sure to update with how things are going. It will help keep me accountable xD
Hi vespa
Now I have a serious question, it's like 20 degrees outside and will be for the next month or two so I'm wondering about treadmills. I didn't really do a search through the thread (and I'm trying to liven it up a bit) so I'm sorry if I missed something. But can treadmills build speed like running outdoors can? I know they lack the hills and bumps and things that force you to push yourself more but I'm wondering if I can still use a basic HIIT program on it to build speed.
You know, I was contemplating on splashing out on a treadmill as well. It's winter and to maintain a healthy weight whilst scoffing all of the chocolates that come with Christmas, it seems like a wise investment.
If anyone has an understanding on treadmills and know the more technical, high quality models out there, can you let me know?
If anyone has an understanding on treadmills and know the more technical, high quality models out there, can you let me know?
i dont know about brands or models but as long as you keep the workout intense like say 5 min warmup at 6 mph and then kick it up to 8 or 9mph once you are warm with intervals of max speed. the kind that emulate running up hills are better than flat ones too. i am not really a fan of treadmills though. you can just go to your community center or get a membership at a pool for the winter months if you cant run outside due to the cold. indoor tracks are pretty popular where im at too.
I work out on the wieghts, mainly.
I do lots of arm stuff (since my legs are literally uber powerful compared to arms), like bicep curls and such.
I still do Leg stuff, but not as often (but just as hard)
I do lots of arm stuff (since my legs are literally uber powerful compared to arms), like bicep curls and such.
I still do Leg stuff, but not as often (but just as hard)
Well, I think I figured out a kind of good program for building my stamina and endurance. I guess I'll focus on speed in the spring and early summer, when it's warm out and I can do sprints out on the field (where I like to do them, with and without the ball).
Basically, I have three-four months before conditions are good for going outside. I see it as this - I have at least three months before I can go out. In this time, I'll try and build stamina as best as I can. I'll start out with easy things, building a base, and increase the amount of test I can do.
The treadmill works as so: It goes from 1-10 mph. It can incline from 1-10% grade, whatever that is. I know it's more than just 10% up, but I don't know how much. Anyway, here's what I figure:
Well, I've caught on that what I was doing was building speed, so here I am rebuilding my program. I think that 30 minutes is a good mark to build up from, since a soccer match is usually in 40 minute halves. I can get those extra 10 minutes from rest on the field or I can just build it up during practice this summer. Anyway, I see it like this - I run for 30 minutes a week, every day but Saturday at a certain speed. I'll start at 7mph this week (Week of January 10 - January 16) and then 8 mph next week (January 17 - January 23) and then 9 mph the last week of January ( January 24 - January 30). So at least by the end of January I'll have built up quite a bit of stamina.
Now how I see it, I may not have that kind of stamina right now. I might even need to reduce time to 20-25 minutes if 30 is too much. I might decide later that 7 mph is too high for me to start working my base at, so I might go down to 6 mph instead and work from there. However I go about it, though, I need to build it up. This past season really opened my eyes up, and this is the year where I either work hard and get a scholarship or I pass it by, give up on soccer and go somewhere else with my life. I don't want that last part to happen. So this is why I have come and explained my "program" here. I figure you guys are geniuses, so I'll let you tell me how I can fix this up.
Also, I understand that soccer movement is different from just running at a flat pace, but you need endurance to keep up the changing paces, right? Hehe, yeah, that's how I figure it. Building up the ability to go 10 mph on flat ground for 30 minutes sounds pretty good for me. Don't know how fast I can already run (outside of my mile time that averages around 8:00 [slow I know :/]) but I'm gonna be able to endure quicker speeds and build those up over the next few months. Any help from you guys is appreciated.
Also (again), stretching. I've been thinking about flexibility (especially after watching some videos and reading some articles) and I've come to the conclusion that flexibility is extremely important. Consider me a genius B) Anyway, so if I stretch maybe 3-5 times a day for a few months, do you guys think that'll get me flexible? At least able to touch my toes? :P
Basically, I have three-four months before conditions are good for going outside. I see it as this - I have at least three months before I can go out. In this time, I'll try and build stamina as best as I can. I'll start out with easy things, building a base, and increase the amount of test I can do.
The treadmill works as so: It goes from 1-10 mph. It can incline from 1-10% grade, whatever that is. I know it's more than just 10% up, but I don't know how much. Anyway, here's what I figure:
Well, I've caught on that what I was doing was building speed, so here I am rebuilding my program. I think that 30 minutes is a good mark to build up from, since a soccer match is usually in 40 minute halves. I can get those extra 10 minutes from rest on the field or I can just build it up during practice this summer. Anyway, I see it like this - I run for 30 minutes a week, every day but Saturday at a certain speed. I'll start at 7mph this week (Week of January 10 - January 16) and then 8 mph next week (January 17 - January 23) and then 9 mph the last week of January ( January 24 - January 30). So at least by the end of January I'll have built up quite a bit of stamina.
Now how I see it, I may not have that kind of stamina right now. I might even need to reduce time to 20-25 minutes if 30 is too much. I might decide later that 7 mph is too high for me to start working my base at, so I might go down to 6 mph instead and work from there. However I go about it, though, I need to build it up. This past season really opened my eyes up, and this is the year where I either work hard and get a scholarship or I pass it by, give up on soccer and go somewhere else with my life. I don't want that last part to happen. So this is why I have come and explained my "program" here. I figure you guys are geniuses, so I'll let you tell me how I can fix this up.
Also, I understand that soccer movement is different from just running at a flat pace, but you need endurance to keep up the changing paces, right? Hehe, yeah, that's how I figure it. Building up the ability to go 10 mph on flat ground for 30 minutes sounds pretty good for me. Don't know how fast I can already run (outside of my mile time that averages around 8:00 [slow I know :/]) but I'm gonna be able to endure quicker speeds and build those up over the next few months. Any help from you guys is appreciated.
Also (again), stretching. I've been thinking about flexibility (especially after watching some videos and reading some articles) and I've come to the conclusion that flexibility is extremely important. Consider me a genius B) Anyway, so if I stretch maybe 3-5 times a day for a few months, do you guys think that'll get me flexible? At least able to touch my toes? :P
10 mph for 30 minutes by february is a very aggressive goal, considering 10 mph for 6 minutes is a 6:00 mile and you're currently at 8:00. If you're two minutes off of the pace for 1/5 the time, getting there for 30 minutes is tough. Attainable, yes, but tough. In 3-4 weeks? Impossible.
In your position (no access to a track because it's too cold, etc), what I'd do is focus on bringing the mile time down to 6:00, which is 10 mph for 6 minutes (aka as fast as your treadmill will go). After that, work your way up in distances. Get to a mile and a half, then to two miles, then keep working your way up. I would not try to increase speed to gauge progress, simply because increasing 1 mph for 30 minutes is a much bigger jump than 2 or 3 extra minutes at 10 mph (which is a huge jump in itself). Don't count on your shape to improve that quickly is all I'm saying.
As for building speed, you can't really do it when the max is 10 mph, as you really can only build speed by sprinting, which should be closer to 13-15 mph. I would just work on endurance during the winter season tbh. You can work on speed on the track or road or field or whatever when the weather's nicer.
As it stands, 7.5 mph for 8 minutes is 8:00 for the mile. I would start from there and increase the speed in increments of .1 mph or so (without decreasing the amount of time until you hit a .0 or .5 unless you really feel like stopping 5 seconds early to "do a mile" rather than doing a little bit more, tbh it would probably help more to only decrease every so often). You should probably aim to increase by .2 mph every week, which would put you at 6:00 mile in 12.5 weeks, which should be plenty of time, even to drop two minutes. If you can go faster, do it by all means, because by the end of february, you'd be able to do around 6:53, which is still pretty slow compared to other high school soccer players. But don't try and push progress too fast. You're still dropping 2 minutes off your mile time in 3 months, which is very fast improvement.
This is, of course, coming from someone with very little experience aside from three years of running cross country/track and 2 years of "serious" soccer. I'm not a fitness trainer by any stretch of the imagination, so I don't really know all too well what I'm talking about, except that you can't push progress. My first year of track, I only dropped about a minute and a half off my mile time over the same time span (granted, it was slightly faster, so there was less room for improvement, but still), and that was after 3 months of hell.
tl;dr - don't push too hard
In your position (no access to a track because it's too cold, etc), what I'd do is focus on bringing the mile time down to 6:00, which is 10 mph for 6 minutes (aka as fast as your treadmill will go). After that, work your way up in distances. Get to a mile and a half, then to two miles, then keep working your way up. I would not try to increase speed to gauge progress, simply because increasing 1 mph for 30 minutes is a much bigger jump than 2 or 3 extra minutes at 10 mph (which is a huge jump in itself). Don't count on your shape to improve that quickly is all I'm saying.
As for building speed, you can't really do it when the max is 10 mph, as you really can only build speed by sprinting, which should be closer to 13-15 mph. I would just work on endurance during the winter season tbh. You can work on speed on the track or road or field or whatever when the weather's nicer.
As it stands, 7.5 mph for 8 minutes is 8:00 for the mile. I would start from there and increase the speed in increments of .1 mph or so (without decreasing the amount of time until you hit a .0 or .5 unless you really feel like stopping 5 seconds early to "do a mile" rather than doing a little bit more, tbh it would probably help more to only decrease every so often). You should probably aim to increase by .2 mph every week, which would put you at 6:00 mile in 12.5 weeks, which should be plenty of time, even to drop two minutes. If you can go faster, do it by all means, because by the end of february, you'd be able to do around 6:53, which is still pretty slow compared to other high school soccer players. But don't try and push progress too fast. You're still dropping 2 minutes off your mile time in 3 months, which is very fast improvement.
This is, of course, coming from someone with very little experience aside from three years of running cross country/track and 2 years of "serious" soccer. I'm not a fitness trainer by any stretch of the imagination, so I don't really know all too well what I'm talking about, except that you can't push progress. My first year of track, I only dropped about a minute and a half off my mile time over the same time span (granted, it was slightly faster, so there was less room for improvement, but still), and that was after 3 months of hell.
tl;dr - don't push too hard
All right, I'm back to the gym after a one month hiatus. I was also wondering about something.
When I squat, I've been experiencing some lower back pain. It's not debilitating, but it's a bit annoying. I've been trying to make sure that I've followed proper technique (such as: knees don't go beyond feet, proper arm and foot position, blah blah).
I'm not too far along in terms of squats (I can only do 3x8x135), so it won't be too difficult to rectify my technique. My question is: do you guys have an idea of what I might be doing wrong? According to this, there's a good chance that I'm not using my gluteal muscles (I religiously make sure my knees don't cross over my feet), but I was wondering if you guys knew of any other reasons for lower back pain.
When I squat, I've been experiencing some lower back pain. It's not debilitating, but it's a bit annoying. I've been trying to make sure that I've followed proper technique (such as: knees don't go beyond feet, proper arm and foot position, blah blah).
I'm not too far along in terms of squats (I can only do 3x8x135), so it won't be too difficult to rectify my technique. My question is: do you guys have an idea of what I might be doing wrong? According to this, there's a good chance that I'm not using my gluteal muscles (I religiously make sure my knees don't cross over my feet), but I was wondering if you guys knew of any other reasons for lower back pain.
more people need to post in this thread!
so anyways, i have recently tried taking certain supplements before my workout. im taking 200 mg caffeine, a vitamin B pill with 100 mcg of vitamin B12 and biotin and 100 mg of every other vitamin B, 5g creatine miced in with around 600 mL water and 2 scoops of grape drink mix.
ive done this the last 2 days and i was suprised that it actually helpd (i think) i set a new record for bench 185 9 times, previous best was 8 3 weeks ago, deadlifted 205 9 times, another personal best, and did decline freeweights with 70s 9 times ANOTHER personal best.
so if anyone else has any experiences with any of the above stuff or wants more info post in this thread. its lonely here
so anyways, i have recently tried taking certain supplements before my workout. im taking 200 mg caffeine, a vitamin B pill with 100 mcg of vitamin B12 and biotin and 100 mg of every other vitamin B, 5g creatine miced in with around 600 mL water and 2 scoops of grape drink mix.
ive done this the last 2 days and i was suprised that it actually helpd (i think) i set a new record for bench 185 9 times, previous best was 8 3 weeks ago, deadlifted 205 9 times, another personal best, and did decline freeweights with 70s 9 times ANOTHER personal best.
so if anyone else has any experiences with any of the above stuff or wants more info post in this thread. its lonely here
Thanks for the reply Stathakis ! Of course, you are right about building speed. Hehe, I can't believe I was that silly, but at least I caught my mistake early :P
I'm glad that you shared your advice, but know that I"ll be increasing a bit more than just .2 mph. 12.5 weeks! Too long for me. I'll probably increase by .4, maybe .5 a week. Anyway, pushing hard is what I'm about at this point. My friend Nick and I had an agreement in 7th grade, that no matter what I'd keep up with him. But after 7th grade I met a few guys who got me to stop until the point Nick and I weren't really friends and I fell really far behind. I've got not a lot of time to catch up and a far way to go! Nothing is impossible with determination (unless I was trying to go like a 6:00 mile in a week :P), in my mind anyway.
Anyway (again), little experience? You went through that much and you call it little experience? You've got plenty, and I'm glad you shared it with me. I'll probably re-fix my program with a lot of your advice in mind and edit it into this post. Then maybe you can help me out again! :D
When I started squatting (and still occasionally) I had the same problem. One problem you might have is you're not staying flat on your heels. That's what I did wrong for my first few weeks. I was always squatting on my toes and not my heels and it hurt my back until my coach corrected it; it improves your form a lot ! I also didn't expand my chest/ keep my shoulders straight for the first week, that my be another problem. I hunch all the time and I promise you it hurts your back if you aren't keeping your chest up/shoulders wide.
I'm glad that you shared your advice, but know that I"ll be increasing a bit more than just .2 mph. 12.5 weeks! Too long for me. I'll probably increase by .4, maybe .5 a week. Anyway, pushing hard is what I'm about at this point. My friend Nick and I had an agreement in 7th grade, that no matter what I'd keep up with him. But after 7th grade I met a few guys who got me to stop until the point Nick and I weren't really friends and I fell really far behind. I've got not a lot of time to catch up and a far way to go! Nothing is impossible with determination (unless I was trying to go like a 6:00 mile in a week :P), in my mind anyway.
Anyway (again), little experience? You went through that much and you call it little experience? You've got plenty, and I'm glad you shared it with me. I'll probably re-fix my program with a lot of your advice in mind and edit it into this post. Then maybe you can help me out again! :D
Goal is to get to a 6:00 mile then increase distance from there.
January 17-23: 7.5 mph
January 24-30: 8.0 mph
Jan. 31- Feb.6: 8:5 mph
Feb. 7-Feb. 13: 9.0 mph
Feb. 14-Feb.20: 9.5 mph
Feb 21-Feb 27 : 10.0 mph
So at the end of February I'll have a 6 minute mile? Heh, screw three months. It's might be unrealistic but I'll go till as far and hard as I can and my knees hit the fucking track under my feet and I slide off the treadmill. Then after that, should I increase distance or time? I guess time, but who am I to know?
January 17-23: 7.5 mph
January 24-30: 8.0 mph
Jan. 31- Feb.6: 8:5 mph
Feb. 7-Feb. 13: 9.0 mph
Feb. 14-Feb.20: 9.5 mph
Feb 21-Feb 27 : 10.0 mph
So at the end of February I'll have a 6 minute mile? Heh, screw three months. It's might be unrealistic but I'll go till as far and hard as I can and my knees hit the fucking track under my feet and I slide off the treadmill. Then after that, should I increase distance or time? I guess time, but who am I to know?
mtr said:
When I started squatting (and still occasionally) I had the same problem. One problem you might have is you're not staying flat on your heels. That's what I did wrong for my first few weeks. I was always squatting on my toes and not my heels and it hurt my back until my coach corrected it; it improves your form a lot ! I also didn't expand my chest/ keep my shoulders straight for the first week, that my be another problem. I hunch all the time and I promise you it hurts your back if you aren't keeping your chest up/shoulders wide.
It's probably the 'flat on my heels thing'. I forgot to take that into account. It can't be the gluteal muscles because they're quite sore, meaning that they were probably engaged during the exercise. Also, I'm kind of prone to accidental hunching. I'll take both those things into account for next time and practice with an empty bar a few times before starting.
well, once you get down to the 6:00 mile, you can increase in increments of time or distance, they end up being the same =P
.5 mph a week sounds pretty aggressive, but I've never trained using a treadmill, so I can't really say whether that's a really fast increase or normal speed. there are so many ways you can track improvement, and that's the problem. do you do the full mile and increase speed? do you start at 10 for a short distance and increase distance up to a mile? I have absolutely no experience with that, but if you run hard and work hard, you should improve no matter what you do. I think that once you can hit the track, you really should do so, and I can help you with various workouts once you get there, because that's where all my 'experience' is.
and keep me posted, I wanna see you do well!
.5 mph a week sounds pretty aggressive, but I've never trained using a treadmill, so I can't really say whether that's a really fast increase or normal speed. there are so many ways you can track improvement, and that's the problem. do you do the full mile and increase speed? do you start at 10 for a short distance and increase distance up to a mile? I have absolutely no experience with that, but if you run hard and work hard, you should improve no matter what you do. I think that once you can hit the track, you really should do so, and I can help you with various workouts once you get there, because that's where all my 'experience' is.
and keep me posted, I wanna see you do well!
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