<p>@ Interesting dad, Haha, i suspect you get your fats from peanut butter? God, i love that stuff. Protein, and healthy fats mixed with a nutty flavor. Man, i love it. That coupled with milk is great for bodybuilding too.</p>
<p>With that diet, What are your goals? Personally, i’m trying to pack on a lean 6-7 pounds before summer’s up.</p>
<p>btw, you run? I sorta quit running after i stumbled into the gym. My running times are still good (I run every once in a while to keep tabs on myself), but i just never feel like running anymore. It’s pretty much eat, hit the gym for an hour- an hour and a half, ingest the whey protein, and relax.</p>
<p>Nah. I love the stuff, but I had to get it out of the house. I haven’t had any peanut butter in over 16 months – except for a few peanut butter cups from the Halloween bowl. Most of my fat intake comes from half n’ half in my coffee, meat, butter, eggs, bacon, olive oil, and cheese in my salad dressings. </p>
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<p>My goal with that diet (25% carbs, 25% protein, 50% fat) for the past 16 months has been fat loss and it’s worked OK. As of today, I’m down 86 pounds since Feb 2010. I can’t say that I really have a numbers goal right now. I’m just trying to continue getting stronger and more fit and we’ll see where that leads. I’m actually quite surprised at my continued weight loss this year since hitting my target weight right before Christmas. I mean, I understand why I’m still losing weight – I’m continuing in a caloric defecit and I’m exercising a lot. But, I’m surprised that it is so easy for me to continue eating in the 1800 to 2000 calorie a day range after all this time.</p>
<p>I started jogging a little bit (2 minute intervals on my 5K walks) about two weeks ago. The last time I had run before that was high school soccer practice 40 years ago.</p>
<p>I guess that my workouts fall more or less into the broad category known as “functional training” – basic strength training, core stability and dynamic stability, and various forms of interval cardio (Airdyne bike, hill walking, fast paced metabolic circuits like burpees, etc.)</p>
<p>I just finished up Alwyn Cosgrove’s latest workout program – [New</a> Rules of Lifting For Abs](<a href=“http://www.amazon.com/New-Rules-Lifting-Abs-Myth-Busting/dp/1583334130]New”>http://www.amazon.com/New-Rules-Lifting-Abs-Myth-Busting/dp/1583334130), which I started back on New Years Eve. It has a 15 minute dynamic warmup/mobility sequence, then a core stability sequence, then a power sequence (med ball slams, etc.). Then, two supersets with a total of four strength exercises – pushing, pulling, squats, deadlifts. The last workout in the program was unsupported bench press, chinups, single leg deadlift, and rear foot elevated split squats.</p>
<p>I typically do that kind of workout three days a week and then interval conditioning on three alternate days.</p>
<p>See above. This week, I made up my own workout based on the New Rules of Lifting for Abs template.</p>
<p>Dynamic warmup. Power supersets of dumbbell hang cleans and med ball overhead slams. Core was stability ball dead bug and this crazy TRX Pallof to Overhead Press thing ([YouTube</a> - bruno082985’s Channel](<a href=“http://www.youtube.com/user/bruno082985#p/u/9/LB94Qt5X0cA]YouTube”>http://www.youtube.com/user/bruno082985#p/u/9/LB94Qt5X0cA)). Two strength supersets: TRX pushups and rear-foot elevated split squats, dumbbell deadlifts (basically like a trap bar deadlift) and band assisted chin ups.</p>
<p>I gotta figure out why I’m not losing weight… sure I’m building muscle and all, but still! I’ve tracked the last few days and I’m told I have a significant calorie deficit (about 1500/day) and still no weight loss. It seems weird, too, because I eat 3 meals per day and a couple of snacks, but no weight loss. I kind of bounce around between 216 and 219 most days. </p>
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<p>4 Rounds for Time
–15 Box Jumps
–8 Single Arm KB Swings (per arm) 30 pounds
–8 Single Arm KB Snatch (per arm) 20 pounds
–15 Double Arm KB Swings 50 pounds</p>
<p>Time: 13:32
Max HR: 191 BPM
Avg HR: 177 BPM</p>
<p>Yea, I just came off of a 12 week bulk program, and now i’m doing starting strength (Google it).</p>
<p>It’s basically this.</p>
<p>Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift </p>
<p>Workout B
3x5 Squat
3x5 Press
5x3 Power cleans </p>
<p>Workouts A and B alternate on 3 non-consecutive days per week.</p>
<p>God, i dread squats. They make me ache all over. How about you? When i rep 225X5, my legs feel like jello post workout. </p>
<p>Do you go deep with your squats (At least parallel)? It’s quite important. Nice, i’m loving that core work he has going on there. I usually get more core work when it’s used as auxiliary in the compound exercises. </p>
<p>“Pallof to Overhead Press thing”: This looks pretty weird. What muscles is it actually working? I might try this next week.</p>
<p>^ How are you building muscle on a calorie deficient? To build muscle you need more calories in than out. hmmmm</p>
<p>I have the same problem - 1500-2000 calorie intake, 600-1000 calorie workouts, stuck at 199 pounds for about 3 weeks. I feel lighter and stronger but my weight is constant. Not a lot that I can do except to keep on doing what I’m doing.</p>
<p>Son wanted to hit tennis balls tonight so I took him to the court. Most of the time I was picking up balls but we had a few rallies. His main problem wasn’t keeping it in the playing court - it was keeping it inside the curtain. He’s so big and strong and doesn’t know his range - he needs to hit against a bucket of balls to find the range.</p>
<p>Loaded up one of the dumbbells to 47.5 pounds and am doing three-point rows. I can’t get any more weight on the thing with what I have now unless I use the Weider plates but those things are huge making them uncomfortable to work with. 47.5 should be fine though. If I need more, then I’ll need more kettleplates at 10 pounds.</p>
<p>Not too many here (if any) working with that kind of weight. I just do 67.5 on my squats. My knees won’t allow me to go much higher unless I stop running and playing tennis for a while.</p>
<p>Daxlo, you need to go back several pages and check out idad’s workouts. He’s very – intense. And, he has lost five pounds, 17 times. He’s very proud, as he has every right to be, and he’s very serious. Don’t mess with idad.</p>
<p>^^ Ah, it’s not too much. When i consider the fact that my friends can bench more than i squat, it’s all put back in perspective thought. I suppose being surrounded by athletic powerhouses just pushes me to work harder. Plus, i’m a lot younger than all of you. I’m 17, hahah. I don’t even know why i’m in this section, i suppose i enjoy speaking with adults rather than just teens 24/7. </p>
<p>^ I’m not messing with him. We’re just having a friendly chat, that’s all.</p>
<p>Ah, yes. The infamous Mark Rippetoe. Terrific instruction on the basic lifts (deadlift, squat, etc.), but too dogmatically powerlifter in his approach for my tastes. At age 57, I don’t need a herniated lumbar disc! There are safer ways to build strength than heavy backsquatting. Many of the top trainers (for example, Mike Boyle – BU mens hockey, US Olympic women’s hockey, etc.) have stopped back squatting completely because they have just seen too many back injuries.</p>
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<p>I really try to avoid pain! I’m not in your league in terms of weight. Hops_scout is the heavy lifter champ here…</p>
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<p>Yes. It took me a while to get there. Now, it’s pretty much just habit.</p>
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<p>The primary purpose of the core muscles is to resist rotation and flexion. There are a whole series of exercises that apply a force trying to twist the body and the goal is to use the obliques, abs, erectors, and glute to resist the rotation.</p>
<p>The guy doing the TRX version is named Ben Bruno. He’s recent Columbia grad and another protegee of Mike Boyle. He’s basically combining both of the Pallof press moves into a single TRX exercise. You can vary the intensity by adjusting how much you lean. Stand up straighter and it’s easier. Lean more and it’s harder. Think of it as a dynamic side plank. It makes just about everything work, but especially obliques and glutes/hips. It’s also surprisingly challenging to the upper body. It is a very difficult exercise. I’m just scratching the surface. This week was the first time I’ve used it in a workout, although I’ve been doing similar anti-rotation core exercises for several months, mostly from a kneeling position which makes them even tougher.</p>
<p>That’s as heavy as I’ve gone on the three-point rows. It’s a nice weight! :)</p>
<p>If you want to have some fun, try a variation. Put your feet back away from the bench so you body is in a plank position (back straight), supported by two feet on the floor and one hand on the bench. Then, do the dumbbell rows. I absolutely LOVE that exercise. You get all the benefit of the DB rows, plus an incredible core workout as the weight wants to twist your body. It’s intense on the love handles region. I got up to 50 pounds with that one, too. This is one of Alwyn Cosgrove’s diabolical inventions.</p>
<p>Problem #1. Quit comparing yourself to your friends. What they can do has nothing to do with what you can do. </p>
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<p>Guess what… that means you’re doing too much. </p>
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<p>This is a great support group. Any age is welcome. We’ve got some geezers (sorry!), some working parents, a couple young adults, and some college kids. Find a way to use this information and reach YOUR goals.</p>
<p>Non-runner D just texted that she ran 4.5 miles. That explains the fact that I cannot find my treadmill running shoes. I’m also missing some running clothes, which is fine by me. :)</p>