The Fysical Phitness Thread

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Taylor said:
You know, I used to feel disgusted after I consumed thousands of calories in just one evening. But now I know that if I exercise and don't over-indulge regulary, I am fine. I will admit I don't like to eat on an evening without exercise afterwards, though. I do feel that I need to partake in some activity to help the process a little.

I must admit, since Christmas, I tend to binge more often than I used to. I have gained roughly 7 pounds, but nothing major (5ft. 7 inch. / 158 pounds). Unfortunately the weather doesn't help and when I'm eating junk with mates (who are oblivious to healthy eating), it's the much easier way to live. It is difficult to get motivated again.
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I've been overindulging more often than usual as well on exercise days. Its hard to eat like an Olympic weightlifter at college, and I admire your dedication if you can pull it off.

And now for my obligatory question: I need to check something on hyperextensions. What I think is supposed to happen is that you feel it near your lumbar vertebrae, but I've been feeling the results slightly closer to the coccyx, and not near any large muscle group. Is this reason for concern or not?
 
Okay, so I'm trying to get back in shape for the summer and am planning on working out every other day for about 30-45 mins each time. As a 20 year old male, can anyone give me a link or an outline of a good diet plan that I could follow to get me in shape?

My workout consists of pushups, squats, curls, situps and the use of an exercise machine that I built the other day. I don't think it is an overly rigorous workout plan but it isn't easy. So with that said the kind of diet I'm looking for is something fairly strict but not something a body builder would need.

Thanks in advance, and if you need any more information I'd be happy to give it.
 
Well, no one has replied to Ala so I guess I'll give it a shot.

For a diet plan, I'd loosely follow something along the lines of 15% fat, 35% carbs, 50% protein. build muscle, have energy, lose weight. make sure you always eat breakfast and make it healthy. eggs provide good early protein. i have two eggs (hardboiled, no yolk) with a bowl of wheaties (the damned breakfast of champions!) every morning. err. not every morning because sometimes we run out of eggs but yeah >_> also reducing milk gradually to skim is wise. every cup still has those nice 8 g of protiein but no longer does it have that, what is it...10-15 g of fat? absurd. so yeah a bowl of cereal has like a serving and a half of milk so you pick up like 30% of your daily protein needs or something. ^_^ anyway yeah just make sure you're getting plenty of water too. i usually either have propel mix in mine or i make some fruit punch mix in 2 qts of water. flavored water is superior to all imo, although it'll be hard to drink regular water ever again lol.

anyway, you might want to put in a tad bit of cardio? i'm not really sure about that part, but I don't see how an early run for 20 or so minutes could hurt. yeah i think that'll cover you until someone more knowledgeable walks along and gives better info.
 
Thanks for the reply, appreciate it. I'm planning on doing some cardio in the spring when the ice and snow melt, possible start out with a small run or some biking, then go from there. Thanks for the advice with the diet, I'll definitely try it out! :)
 
Stylish Interval said:
Well, no one has replied to Ala so I guess I'll give it a shot.

For a diet plan, I'd loosely follow something along the lines of 15% fat, 35% carbs, 50% protein. build muscle, have energy, lose weight. make sure you always eat breakfast and make it healthy. eggs provide good early protein. i have two eggs (hardboiled, no yolk) with a bowl of wheaties (the damned breakfast of champions!) every morning. err. not every morning because sometimes we run out of eggs but yeah >_> also reducing milk gradually to skim is wise. every cup still has those nice 8 g of protiein but no longer does it have that, what is it...10-15 g of fat? absurd. so yeah a bowl of cereal has like a serving and a half of milk so you pick up like 30% of your daily protein needs or something. ^_^ anyway yeah just make sure you're getting plenty of water too. i usually either have propel mix in mine or i make some fruit punch mix in 2 qts of water. flavored water is superior to all imo, although it'll be hard to drink regular water ever again lol.

anyway, you might want to put in a tad bit of cardio? i'm not really sure about that part, but I don't see how an early run for 20 or so minutes could hurt. yeah i think that'll cover you until someone more knowledgeable walks along and gives better info.
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thats too much protein. Your gonna have mad shits and stomach cramps, not to mention if you are eating 2500 calories a day that corrsponds to 275 grams of protein!!!

A cup of milk has the amount of fat for the following %s
2% 5g
1% 2.5
skim 0 (obviously)

I recommend either 1 or 2% as the fat in milk is good fat and it helps in the morning with cereal giving you extra energy throughout the day.

just in general try to eat around twice as much protein as fat and keep simple carbs lower. Whole wheat bread, whole wheat pasta, etc.

EDIT: no problem stylish. Im a numbers guy so anything to do with numbers I eat up. And also I wouldnt suggest eating only the white part of hard boiled eggs. The yolks go to waste and it makes eggs pretty damn expensive. Just have a protein shake instead, its easier, cheaper, and has more protein in it as well!
 
Just posting to point out that I recently picked up squats again, but this time with free weights rather than in one of those old-style Smith machines. It works so much better because your body isn't constrained to one plane of motion, and using free weights also lets you develop your stabilizing leg muscles.

I haven't checked out those new Smith machines that are slanted rather than up-and-down, but they look interesting.
 
if you really want to work on your leg stability muscles try doing one leg squats. Just literally balnce on one leg, go down as far as you can and then get back up. They get really difficult if you hold them at the bottom or do them in between sets when your legs are weaker
 
Holy shit pistols are hard.

I could only do 4 when Stathakis (sp?) asked me to do them.


Edit: This was a bad post let me fix it.

Rather than just say "man those are hard", how about instead I ask how you get better at them. Because I really can't do more than four. Recently I can't do more than three but I'm slacking off and eating a ton of junk food and the like. So besides not eating like an average American, how can I get to the point where I can do more one leg squats?
 
to be able to do more one leg squats..... do more one leg squats. if you have access to weights, squat very heavy and all the way down, increasing weight each week as that will build your strength faster. the balance is a little more difficult but if you keep just busting them out every now and then, they'll get better.

lately, I've been getting into something called parkour, which is essentially moving about in an environment as quickly as possible, vaulting things, climbing things, etc. so I've been hammering the pull ups. I tried increasing weight as the weeks went by but I've now found that my form just goes to crap and I end up just doing these little pussy halfway pullups, so I'm gonna start over from the beginning doing full dead hangs and progressing more slowly. track started, and I'm sore as hell, but I seem to have retained some speed despite not doing anything (I can't sprint for shit but I can consistently bust out 65-70 second 400s 10 times in a row during practice, and it's still the beginning of the season). My goals are sub 2:00 800 and sub 4:30 mile, which are pushing it maybe, but I came reasonably close during the summer and I think that the extra upper body strength that I'll have from pullups should help me put on some speed.

I was wondering if anyone else knew a good way to condition for strength using bodyweight only? (sadly, my parents are very against weights and I'm not old enough to do whatever I want, so bleah). i figure pullups and dips can only get me so far, and the jump between a regular pullup and a one arm pullup is so great, as is that between a dip and a (proper) one arm pushup, so I really don't know what or how I'm supposed to progress. Ideas?
 
well all i have really is old textbooks which goes to max 20 pounds, maybe 30. i think i won't add weight till i have a decent strength base, i.e. i'm able to do like 15-20 dead hang, all the way down all the way back up pullups. i think by the time i'm able to do more than 20 with 30 pounds on my back, maybe it'll be time to start trying one hand pullups. bleah, i want time to go faster lol
 
I am obviously not Lady Gaga, so I am saying I am a 14 year old girl.

Stats
Height: 5"5
Weight: 112 lbs

My diet? Don't pay much attention to it, not obsessed with losing weight and whatnot, but I don't overeat or binge on junk food. Favourite sports of mine includes running and badminton... that's about it. I can swim but I am a bit too self-consicous. For running, I can run a mile in 6 minutes, that is all about my physical ability, my stamina is the only thing that is near respectable, I have no upper-body strength at all, I can't do one pull-up -_-
 
during a lab today i had to make speakers and my wire coil (30 feet ~ 100 loops) kept coming undone and i literally spent an hour twisting a wire around a marker, so i was fucking pissed off. Needless to say i went to the gym and my anger helped me a lot

benched 245 1 time when my personal best was 235 around 2 months ago. I also deadlifted 235 8 times which is also a personal best. I am very pleased with these results and it seems my new diet is helping my get stronger. I also weighed in at ~168 pounds as well :D
 
Alright, here's the dilemma. Today at track practice we did time trials for the 100m. Since I didn't take track last year as a freshmen, I'm a little slow. Turns out I ran the 100m in 10.97 seconds. Personally, I at least want to beat the school record of 10.76 (not that great, I know) by the end of the year. We have our first meet in about a week and a half, and I was wondering if there's anything I can do to significantly increase my sprinting speed by then. If I can't increase it that fast, I'd like to at least get some tips on how I can build muscle for it through the course of the year.

Also, I'm really sore right now, so I was wondering if I should really go at it this week, since the first meet is coming up in a week and a half.
 
Been working out for around a year now. Creatine, Whey Protein, and water are the way to go for ;). Only problem for me is getting rid of the last layer of fat on my abs. I am at the point where I don't have a belly, but I don't have a six pack. Muscles are descent and I can't complain, but that six pack is coming slow. No point in having an overall good body if the abs aren't complete. Hopefully, in a few months things will change.

What are you guys about size or real muscle. *I am a guy who thinks size is great, but only if it is real muscle. There are big guys who are half if not more fat than muscle and that isn't real for me. I think when you build muscle it should be MUSCLE which is why my gains are slower in terms of size, but my muscle isn't coming with any fat and I gain more strength than most people.
 
Limitless said:
Alright, here's the dilemma. Today at track practice we did time trials for the 100m. Since I didn't take track last year as a freshmen, I'm a little slow. Turns out I ran the 100m in 10.97 seconds. Personally, I at least want to beat the school record of 10.76 (not that great, I know) by the end of the year. We have our first meet in about a week and a half, and I was wondering if there's anything I can do to significantly increase my sprinting speed by then. If I can't increase it that fast, I'd like to at least get some tips on how I can build muscle for it through the course of the year.

Also, I'm really sore right now, so I was wondering if I should really go at it this week, since the first meet is coming up in a week and a half.
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That isn't slow at all. I assume that's hand timed and/or on a grass track if you think that's slow. How old are you and how do your times compare to people around you?

In a week and a half you're not going to significantly increase your overall speed by any noticeable margin. If you want to try and get a quick boost to your time then improving your start would be the easiest place to make up some valuable tenths in such a short space of time. See if you can find someone to help you practise your reactions.

Do you use blocks? If so then revising your block positions and making sure they still suit your body and style is always a good idea at the start of the season. It's silly how many young athletes assume their block position will remain the same throughout their careers, especially at high school age when your body will change more than any other time in your life.

Your training should be focusing on pure sprint speed and your acceleration phase coming into the final week before a big meeting. Devoting a whole session to doing block starts with a few other people over 30 or 40m is always good to get you into the mental mindset needed. If you don't want to do starts, then zero recovery shuttle runs are a brilliant exercise that we do quite often. 40m sprint in one direction, 40m to slow down, turn around and sprint 40 back, rinse and repeat. You can do these a set amount or until failure. You'll probably be quite surprised how difficult they become simply after the third or fourth sprint.

-------------

I had my first 100m race of the season this past weekend, coming back from my second torn hamstring earlier in the winter. While I'm considerably off of my normal pace by almost half a second, I still managed to win my race, despite running into a deceivingly cold +0.6 headwind. I'm feeling injury free and confident about my abilities this year, and I'm hoping to be back at my best before the end of the summer.



Just wondering if anybody thinks it would be worth creating a separate thread for the new track season that's starting? I know Lee is a keen athlete and there are a few others, but would it see enough interest to warrant its own thread, or shall we just continue hijacking this one? XD
 
Kinneas said:
That isn't slow at all. I assume that's hand timed and/or on a grass track if you think that's slow. How old are you and how do your times compare to people around you?
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I'm 16 and I'm about the 2nd to 3rd fastest runner on the team. The fastest guy basically never comes to practice, but he could beat the school record anytime he wants... Since he never goes to practice, though, I guess I'm the fastest runner?

I'm just saying I'm slow, because I could have been much faster if I would have done track last year.

In a week and a half you're not going to significantly increase your overall speed by any noticeable margin. If you want to try and get a quick boost to your time then improving your start would be the easiest place to make up some valuable tenths in such a short space of time. See if you can find someone to help you practise your reactions.
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I've already been told to work on that, heh. Looks like I'll be working on blocks this entire week, thanks.
 
10.97 is ridiculously fast for someone on their first year of track. to be honest I'd say just practice with the team and you'll get faster. I don't see why you want to break the school record at the very beginning of the season when you have all season to improve. trying to go crazy will just cause you to train too much, be too tired for your meet, etc etc.

just keep practicing and you'll get better.

edit: by "ridiculously fast" I mean like if that's an accurate time and this is really your first year, you could be state/national championship material
 
I must agree, 10.97 is pretty awesome.

I myself am not much of a sprinter, but am more of an all-around athlete.

Best times:
100m - 11.9s..?
400m - 53 or 54s, haven't run the open in a while
800m - 2:11, haven't run in two years
1600m - 5:20, haven't run since freshman year

I mainly pole vault, but haven't had that great of a season so far this year (my pr is 13', but I'm moving up to a larger pole so 13'6"-14'6" shouldn't be out of the question). I'm also getting into the triple jump, which is a lot of fun, but am only decent at it (36'7" so far after my third try and not much practice).

There is this one guy on my track team who I am very jealous of. Not only is he our football team's best player (a very modest and humble one at that), but he's amazing at everything track-related. He runs a 11.16s 100m, a 23.Xs 200m, a 51s 400m, 5:30ish 1600m, long jumps nearly 22', high jumps 6'4", pole vaults 11', triple jumps nearly 42', and is throws discuss something like 135ft..? He's going to Brown for football and track.
 
I'm in nightmareish shape.

AGE: 22
Height: 5ft.5in.
Weight: 180-186 lbs. (depending on the day).

The only thing physical that I ever really do is walk, walk, walk. I have a job writing parking tickets, so I am walking around the parking lots for 4-6 hours a day. I also walk around my neighborhood for recreation. Whenever I go to a store (like Wal Mart), I usually park in the back of the parking lot and walk. My second job is about 1.5 miles from my campus, and I usually park there before going to campus if I have to work that day. In general, if I'm within 25 minutes walking distance, I am going to walk (NOT RUN), and not drive. As a result, my calf muscles are insanely huge, and they are probably the only thing I really have to be proud of. I love walking, but I usually don't do anything else, other than the random 10-20 push ups every 7 months or so. One final thing that I do is talk and laugh a lot, which may or may not do anything for me, but my stomach and jaws get a great workout due to talking, eating, and Laughing my ass off.

The good news ends there. Eating habits: Worse than an animal.

GOOD Aspects of my diet:

I only drink water and milk. I don't drink milk a lot because it is expensive, and by not buying it, I can't eat cereal and chocolate is much less enjoyable (Good and Good). I hate soda, and probably only drink it once a month if that.

I hate salt, butter, and gravy. Especially the latter. If gravy is on something, i always scoop it off. I have never liked it EVER. I do like Chip Beef Gravy on Biscuits, but I eat that about as much as soda, possibly once every month or every two months. If butter is on something, I will eat it, but I will NEVER add butter to anything. I have never bought butter from the grocery store, and unless butter is 100 percent neccessary to cooking something, i will bypass the add butter step. The same goes for salt. I eat a lot of salty foods, but I never add salt to anything.

The only main condiments that I use are ketchup and musturd. This mainly means that I don't eat a lot of mayo which is good.

I don't smoke, drink alcohol, or use any kind of drugs: Self-explanitory.

The BAD:

high fructose corn syrup: I love peanut butter and jelly and it is by far my favorite food. I have eaten as many as 8 PB&J's in a day (2 for Breakfast, Brunch, Lunch, and Dinner) , and at the age of 22, I know I am destroying my artieries, but I don't feel sluggish or any other side effects. There are many other foods that I am eating that is loading with HFCS, including white bread. For me its always been about price over health, but I will proabbly pay for it in the end with a 100,000 dollar+ heart attack. Hopefully, I change.

chocolate and cookies: I love these (especially chocolate chip, and double chocolate). There is nothing good about these products, and I eat way too many.

Moderation: the saying goes everything in moderation, but I generally eat NOTHING in moderation with the exception of soda, and gravy and the stuff that I don't really like. I can eat PB&J every day for a month, and I don't think i would tire from it. I have also gone on spagahetti splurges.

That's just to name a few.
 
Haha try Highschool track practice Monday-Friday and AAU track practice on Monday Tuesday and Thursday afterwards. :) gets you in real good shape. Thats what i do
 
Hello fellow Smogon users my name's Ivan and I really want to get in shape. I was on some program called p90x back in February to March in 2009 but I had to quit because I got the flu. That point was the most serious I ever was in reaching my goals but I reverted back to my old habits.

Age: 18
Height: 5 foot 6
Weight: 190 lbs

I reached around 181 to 182 pounds doing P90X for the few weeks I did it, it worked but I don't have the program videos from it at the moment. I really want to get in shape just burn fat and lose weight, but I don't know as far as dieting and getting started. If anyone could help me out I'd really be thankful.
 
Habits - The Good

Lets see. I am an Asian, or to be more precise, living in Singapore. I don't eat out at fast food outlets very often, only like once every 2 weeks, because they are expensive and they are not good for the body. So very low chance of me ruining my diet. Also at school my class it at the 4th floor, so I often climb up stairs, I don't have to worry about getting sedentary.

Habits - The Bad

Lets see. Spend too much time surfing the Internet and watching TV at times. And also too self-absorbed with studies like most Singaporeans, squeezing out time for physical exercise, that is what our country calls "kiasu" in Hokkien dialect, or definition is scared of losing out, and it is almost like a national affliction. Whoops going off-topic. Also since I live in Asia, guess what our staple food is? Rice. Eat them like everyday, and they are really high is carbs, not a suitable choice of food for people who need to diet, not that I am one of them.
 
Kso, I remember chatting with Stathakis about this awesome thing where you run around and hop buildings and stuff. So there I was, watching Rob and Big on MTV, when suddenly a commercial comes on. These ridiculous kids hopping building and running around. Suddenly the title appears, "MTV Ultimate Parkour Challenge". So I was like, "Hey, why don't I go post this in the Physical Fitness thread that I haven't been to in a month and see if the guys (and girls?) there would want to check this out?" And so here I am posting this so you guys can check this out.

http://www.mtv.com/videos/ultimate-parkour-challenge/1625120/playlist.jhtml

I guess that was a pilot episode that they aired way back last year to preview the show that starts in May this year. I thought it was cool so I thought I'd share but then again maybe not everyone is into this stuff. Oh well.
 
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