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Post by Rook on Aug 1, 2011 17:49:07 GMT -5
So here it is. The thread denoting my personal struggle with my physique. At 40 years of age it has become increasingly more difficult to stay in shape(despite sweating in the desert). That is natural. What isn't natural is all the crap I have been ingesting on a daily basis. Read the nutritional stats on foods at say, McDonald's, and it will scare the nuts out of you. Anyways...why do I want to get in shape? The answer is four fold. 1) To live longer and healthier. (This is a no brainer.) 2) War. Yes this may seem a bit odd but still...we live in a society of lawless thugs and scumbags and I know with certainty I will need to get physical again with strangers. I need to be what I am calling "war conditioned". A state of physicality conducive to fighting. 3) Look good naked. This may seem kind of funny but I really DO want to look good naked. You know...the attraction of the opposite sex. This one is all about self esteem, admittedly. True, but, it is how one perceives himself that denotes how he interacts with the outside world. If you feel ugly you will act ugly. 4) To prove something to myself and perhaps the world. Truth be told; I know not what this is exactly only that I do feel the need to prove something to someone somewhere. More on this later.
Despite the name of this thread I ask everyone who reads this to offer his/her input. If you feel I could be better served eating a different thing or exercising in a different way, then by all means post it. I am looking for results. I am not looking for 'being right'. Actually it would thrill me to the core if this thread sparked something in anyone else and they wished to help me with this endeavor. I cannot find a better group of people online than what reside here in the Underhive. I mean seriously...I love you guys/gals. To share would be awesome.
I've been thinking long and hard(*giggle* 'long', 'hard') about what components actually make a successful training regimen. Diet and exercise are the obvious ones, but what about 'will' or perhaps 'drive'? We can agree those are needed but they come before diet and exercise. For without drive you will NOT eat right and will most assuredly NOT exercise. So I guess 'drive' is something else..something more powerful or perhaps a catalyst. Help me with this people, I'm at a loss to get my head around this concept.
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Post by Rook on Aug 1, 2011 17:49:33 GMT -5
What I plan on eating is fairly simple:5-6 meals a day. I may take vitamins also. I normally consider vitamins to be a crock of nuts and all lies, but hey, it might not hurt. UPDATE**** My diet consists a modified version of Atkin's. Yes, we have all heard the horror stories of Evil Atkin's. I do the diet, it works, I feel great. Enough said. The modified version consists basically of eating almost exactly 25 grams of carbohydrates for the first 2 weeks. This is called the 'Induction' phase. During this phase you should be eating a large amount of meats WITH FAT. I cannot stress that enough...you need fat to switch over to Ketosis where your body burns fats for energy and not sugar. Added to the meats should be vegetables. The vegetables are where you will be getting your carbohydrates count. Aim for as close to 25 grams as you can get. Don't know how many carbs are in say - iceberg lettuce? Google it. During the induction phase it will be normal if your mind feels a bit hazy during a couple days. This is your body making the switch. Once pass the haze a new feeling of clarity will emerge. After 'Induction' you will adding on more carbs in increments you feel comfortable with I recommend 10 carbs added every two weeks. Do this until you reach your ideal/wanted weight. Stallone said it best when he said "I eat something that had a face and also what that thing would have eaten". Seems easy enough. Caveats: I will continue drinking beer. Beer brings me such joy it's nearly impossible to put into words. To keep my diet from becoming too restrictive I will have 3 meals a week which I can eat whatever I want. I may need to cut back on this. Only time will tell. Food as part of training:Food really should be considered part of the training. If you eat poorly you need to work harder to remove those pounds and calories. Eating healthier means less reps and less work needed to maintain your body. I ate myself into poor condition I can eat myself into healthy condition. Weighing yourself:Weight is largely irrelevant. I don't care if I weigh 130lbs or 330lbs so long as I look good. Second, I used to get discourage when I looked at the bathroom scale to see I had not lost a pound after 2 weeks training. No longer, the scale is in the trash. Words we use: I've noticed that some people use the terms "working out, exercising, lifting weights" but perhaps there is strength or weakness in a word. I don't like 'working' in any sense of the word and the term 'working out' doesn't get me interested in getting fit. I use the term 'training regimen'. 'Training regimen' conjures a more meaningful positive purpose in my mind. RT has been using the term 'girl press-ups'. Something about that just kind of irks me. Bad mental image. Admit it, every time something is said to you that you understand your brain immediately gives you a mental image. These images can be positive as well as negative. 'Girl press-ups' to me doesn't seem positive. Your results may vary. My Training regimen:I actually have three that I swap between. 1) "12s". With dumbbells(I'm using 17.5lbs currently) you start from a squat position with the dumbbells in front of your chest and press them above your head at the same time you raise out of the squat. Do that 12 times. Next, I get into a type of bench press position except put only my shoulders on the bench and leave the rest of my body to stay tense and hold form. With the dumbbells I do a standard bench press and after they are fully extended bring the weight down behind my ears and back to the extended position again. I do this 12 times. Next, Hold the dumbbells at my waist and then curl them and as I'm curling drop into a lunge. Alternating legs yet still curling each time I do this...yep 12 times. Next, I do 12 lunges with no weights or curling. All of these moves are performed WITHOUT a rest period between. After you perform the 4 sets of 12 take a 1 minute rest and do three more sets with a minute rest between each. So, the 4 moves; minute rest; 4 moves; minute rest...etc. until you have done 4 total sets. 2) "Savages" Resemble these closely; www.youtube.com/watch?v=U0fy7FOzWjY&feature=relatedThis next one requires absolutely no weights. From a standing position jump as high as you can and when you land go immediately into a push-up form and throw your legs behind you. Once in this push-up position do two push-ups and bring your feet back under you and leap in the air again. Continue until tired. Rest 2 minutes and do as many as you can again. I generally do about 6 sets of these. Nothing gets me more tired than these. 3)This last regimen is pretty typical. I use weights. And even though I don't have a bench or any equipment besides some weights I want to show you that you need not stop training if you improvise. -Move 1) With a milk crate placed on the floor as tall as you can get it(lengthwise). Put your feet on it and assume a push-up position with the rest of your body. -Move 2) With two milk crates placed as in move 1 you put your hands on these and feet on the floor and do a push-up move trying to drop between the crates as far as possible when you descend. This move will have you hurting in places you didn't know you had places. Be careful to not let your wrist weaken because you will probably come crashing down. -Move3) This is when I do normal push-ups. -Move 4) Here I still do push-ups but put my knees on the floor instead of my feet. Obviously you will be doing more of these than a normal push-up so make every single one count and do them slowly. I'm talking about 10 seconds to go completely up and go completely down. -Move 5) With chest out of the way it's on to the shoulders and legs. With dumbells at my shoulder I crouch down and press the weights above my head as I raise out of the crouch thereby working both legs and shoulders. Be careful of balance here. -Move 6) To work my back I've been stacking the crates and loading up a dumbell with a lot of weight and laying face down across the crate and lifting the weight to my pectorals. There has to be a better way to work my back but this is all I have come up with so far. Advice is welcome. -Move 7) Concentration curls. Pretty straightforward. -Move 8) Triceps. Lay across a crate face down. Load up the dumbells and with the fastest stabbing motion you can drive the weights as far back(up) as you can. When you return to the start position do not set them on the floor maintain holding them up. *) On the days I'm not doing any of these three(generally every other day) I do my crunches and bridge. A crunch is fairly straight forward. The 'bridge' requires that I elevate my feet and suspend myself with just my elbow while keeping my entire body straight. Maintain this position for 1 minute and do 3 times. Also do 3 sets of 30 crunches.
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Post by Rook on Aug 1, 2011 17:49:50 GMT -5
This is my inspirational playlist titled "Unconquearable Attitude"
When I'm Gone by 3 Doors Down
Live Wire by AC/DC It's a long way to the top Problem child Hells Bells T.N.T. Back in Black
Sweet emotion by Aerosmith Back in the saddle
Bloodstain by Agent Orange
Cochise(never fails to get me excited) by Audioslave
Sabotage(oh my God I feel like crushing skulls when i hear this) by Beastie Boys
Come to Poppa By Bob Seger Like a Rock
Cop Killer(of course) by Body Count There goes the neighborhood
I will survive by CAKE
King of Arizona by Clutch You can't stop progress Immortal Pure Rock Fury Binge and purge(this gets me ready to fight) Impetus
Vote with a bullet by Corrosion of Conformity Who's got the fire
What if by Creed
Rainbow in the Dark by Dio
Anger by Downset
Lose yourself by Eminem
I don't care about you by Fear Gimme some action
Bad Company by five finger death punch
Gear jammer by George Thorogood Who do you love bad to the bone
Mother by Danzig
Taxi(this one reminds me of an old girlfriend) by Harry Chapin
Just another victim by Helmet/House of pain
Disorder by Ice-T/Slayer
The trooper(lol 1974) by Iron Maiden Number of the beast Super bad by James Brown
99 problems byJay Z Can I get a ...
Voodoo child by Jimi Hendrix
The legend of John Henry's hammer("I was born for driving steel") by Johnny Cash
You've got another coming by Judas Priest
Clown by Korn
Sh!tlist by L7
Immigrant Song by Led Zeppelin
High-Fiving MF(impossible to convey the strength of this song) By Local H
Out comes the evil by Lords of acid
Gimme back my bullets by Lynyrd Skynyrd
Peace sells(my anthem) by Megadeth Take no prisoners
{Almost anything from Metallica}
Bounty Hunter by Molly Hatchet
Powertrip by Monster Magnet Space lord
Ace of Spades by Motorhead
While you sleep I destroy your world by Nailbomb
Number 1 by Nelly
Yesterday don't mean sh!t by Pantera Walk A new level By Demons be driven
Snortin whiskey, drinking cocaine by Pat Travers
In the air tonight by Phil Collins
Man on the silver mountain by Rainbow
Sympathy for the devil by Rolling Stones
Step back by Rollins Band
Tom Sawyer by Rush Working Man
Tank by Seatbelts
Attitude by Sepultura Ambush Inner self Stronger than hate
Heroes by Shinedown
Last chance(if you have never heard this you really should) by Shooting Star
{Almost anything from Slayer. Namely Killing Fields and War Ensemble}
Bonecrusher by Soulhat
Rusty cage by Soundgarden
Eye of the tiger(obviously) by Survivor
Strangehold(the Manthem) by Ted Nugent
Tribute by Tenacious D
Aenima("learn to swim") by Tool
Tall cans in the air by Transplants
I can see for miles by The Who The Seeker Who are you Going Mobile
Bulls on Parade by Rage Against the Machine Bombtrack Bullet in the Head Killing in the Name of Know Your Enemy Guerrilla Radio
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Post by Walrus on Aug 1, 2011 18:09:35 GMT -5
Rook, you have to be the crackers old person I have ever known ;D I'm certain I speak for all of us in the underhive when I say suitably inspirational stuff. If you want us to help you more effectively, instead of the odd 'Good job' or 'You are amazing Rook, have my babies', I re recommend you share an approximation of your routine and eating habits. Just so you know, I fully believe you will be able to pull of this 'body remake'
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Post by Rook on Aug 1, 2011 18:16:11 GMT -5
Rook, you have to be the crackers old person I have ever known ;D I'm certain I speak for all of us in the underhive when I say suitably inspirational stuff. If you want us to help you more effectively, instead of the odd 'Good job' or 'You are amazing Rook, have my babies', I re recommend you share an approximation of your routine and eating habits. Just so you know, I fully believe you will be able to pull of this 'body remake' Thanks for the kind words. The two posts reserved are for my inspirations, food and routine.
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Post by ElegaicRequiem on Aug 1, 2011 18:22:13 GMT -5
Well, it took you a year, but it's good to see you started the thread. I look forward to offering my negative reinforcement from the comfort of my reclining chair. Maybe positive reinforcement if you make progress... And a general helping of amicable ribbing that is fairly mandatory for such ventures!
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Post by Rook on Aug 1, 2011 18:33:31 GMT -5
Well, it took you a year, Well in reality I have been exercising for the past year(just not enough). Just haven't had the desire to put up the thread until now.
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Post by Ymmot (M.I.A) on Aug 1, 2011 19:39:23 GMT -5
May this thread inspire everyone on this forum who might struggle with getting enough exercise.
Will is very important, you must really want it and be ready to sacrifice.
Set realistic goals and achieve them with cycloptian single mindedness on results.
Do not bite off more than you can chew,get discoiraged and give up.
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Post by The Hawk! on Aug 1, 2011 19:43:39 GMT -5
my advice is Diet over exercise..... lots of protein.... protein is full of fatty acids, this tones up... = body builder Rook..... simples *meerkat noise*
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Post by RedsandRoyals on Aug 1, 2011 19:54:01 GMT -5
Actually, biologically speaking, exercise is the only real way to maintain your body in good shape and proper weight. Diets work initially, but eventually your body adjusts to the new regimen of food intake, and results start to slow. Then, when you go off the diet, you're body isn't used to the sudden increase in food consumption, and you actually gain back most of the weight you lost.
Reds
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Post by The Hawk! on Aug 1, 2011 19:57:36 GMT -5
well nuts loads of protein worked from getting me from a skinny little runt before i stopped going to the gym and martial arts classes, i looked in the mirror and realise how much better i looked, all thanks to the wonders of tinned tuna.... or so i thought
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Post by ElegaicRequiem on Aug 1, 2011 20:06:46 GMT -5
You only need a lot of protein when you start exercising. Unless you want to look like you're all roided out, you only need the extra protein for a week or two. Plus, you need to drink more water to metabolize the stuff, which adds more pounds.
But that's different from fighting a gut. That's all about endurance exercise, which is why I don't bother. I'm content to look a little fat and be happy, rather than dwell on my middle, and feel bad. Plus, sweating is just so... unpleasant, you know? I'd really rather not.
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Post by Machine Gun Kelly on Aug 1, 2011 22:44:32 GMT -5
Rook: I think you are doing it because Scarlet has threatened to leave you, if you keep looking like a slob.
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Post by ElegaicRequiem on Aug 1, 2011 23:31:30 GMT -5
Rook: I think you are doing it because Scarlet has threatened to leave you, if you keep looking like a slob. Haha, you just got called out, Rook.
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Post by KRIEGEIRK on Aug 2, 2011 6:38:16 GMT -5
Eat 5-6 small portioned meals a day, it keeps your metabolism running constantly therefore breaking down what you eat quickly and efficiently. Leaves it no time to sit in there and become the "brick" we sometimes feel in our stomach after a huge meal.
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Post by 3ff3ct on Aug 2, 2011 7:42:33 GMT -5
My advice would be 'get off your arse and do it' You'll spend more time thinking about doing it than the time it takes to do it. Getting out of the door for a half hour run is the hardest bit
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Post by Rook on Aug 2, 2011 12:31:37 GMT -5
My advice would be 'get off your arse and do it' You'll spend more time thinking about doing it than the time it takes to do it. Getting out of the door for a half hour run is the hardest bit That's my brother philosophy(he also exercises). His exact words are "get it over with". Does the trick for me. @mgk: Scarlet will never leave me. She can't pull herself off the hook above the stove.
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Post by ElegaicRequiem on Aug 2, 2011 12:46:36 GMT -5
@mgk: Scarlet will never leave me. She can't pull herself off the hook above the stove. If only your stove were in the basement, I could call your training complete.
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Post by ElegaicRequiem on Aug 2, 2011 22:00:09 GMT -5
So, some thoughts on your update.
A vitamin to suppliment any nutrition that you miss during this endeavor is a good idea, but make sure to take it with food. And depending on what you take, with an acidic drink.
Carbs and sugars are good for the energy to exercise. If your body doesn't think it's getting enough, it'll start eating you. Also, sugar is good for boosting your brain's response to temptation - in this case, lapsing on your plan. Make sure to get enough, preferably in the form of honey, which is the best for digestion.
Beer has plenty of carbs, and the alcohol will also contribute to your sugar intake. Just make sure not to get too much of your liquid bread at a time. Probably no more than a can/bottle or two with a meal.
I strongly advise against diet soda. If anything is going to hamper this plan, that's it. Artificial sweeteners are a tricky route for any number of reasons, some real, some imagined. Best to just go with raw sugar and honey. You're already planning to continue with the beer, I'd say stick to water for the rest. Honestly, I think that you could keep with your normal diet, just cutting out the soda, and you'll see positive results.
Eating what you want three times a week is a good idea, but you'll have to see how much you can get away with before your body gets wise to that plan.
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Post by Rook on Aug 2, 2011 23:41:27 GMT -5
I think that you could keep with your normal diet, just cutting out the soda, and you'll see positive results. I eat about 4000 calories a day as it is now. I doubt cutting out a beverage that has no carbs or calories would help upon further research online I have decided to give up diet sodas. Ideally I will find something healthy to add to water as I find straight water rather boring.
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Post by Machine Gun Kelly on Aug 3, 2011 2:10:42 GMT -5
I like just some lemon in my water. Makes it taste healthy.
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Post by Walrus on Aug 3, 2011 2:46:34 GMT -5
That playlist is going to be mine... I need to squire them when I get home.
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Post by Rolling Thunder on Aug 3, 2011 3:00:07 GMT -5
Well, time to post mine:
RT's workout.
Arms: 8-12 pushups. If you can't manage regular pushups, or that many, don't be ashamed to go to girl pushups. I still have to, about five regular pushups in. I think there might be something wrong with my pectoral muscles - I don't seem to have acquired any.
Legs: 8-30 squats. Well, I'm onto 30 right now, but by the end I should be able to manage fifty or so [personal best is 85 in a row, but that was back when I was around 20 kilos lighter].
Stomach: 12-15 situps. Again, the maximum here is just my current - I've been considerably healthier [though less strong of arm] previously.
As you've noticed, I'm sadly lacking weights do any weight training with. I used to have a small set, but I lost them
Cardio: I also ensure to include at least one walk, every day, as a minimum. With my lowered calorie intake, this means I should keep up the fat burn for a while at least. When I get irritable, bored or otherwise occupied, I tend to either go for a run [which barely gets past the 1KM mark before my lungs give way] or start shadowboxing/solo dancing for a while, until I'm thoroughly tired out.
I've completely cut out coke and sugar in my coffee/tea, though I still consume some sweet things. I also breakfast lightly, eat little for lunch at all, and have a substantial evening meal which provides much of my nutrients and vegetables for the day. I've also tried replacing my usual snacking habits with bananas and pears.
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Post by Walrus on Aug 3, 2011 3:10:59 GMT -5
RT, I recommend eating a smaller dinner, and having a larger breakfast. This way you can burn your morning intake over the day.
Also, how do you do your sit-ups?
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Post by Rolling Thunder on Aug 3, 2011 3:53:44 GMT -5
RT, I recommend eating a smaller dinner, and having a larger breakfast. This way you can burn your morning intake over the day. Also, how do you do your sit-ups? Knees up, fingers locked behind my head. Got a better way of doing it. Also, I'm rarely hungry in the morning. Usually just have coffee and fruit/chocolate, maybe a yoghurt. Can't really bring myself to eat more. Besides, dinner is infinitely more delicious.
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