Getting in shape

I gotta tell ya, I went from 287 to 225ish last year, besides doing lots of compound lifting at the gym, the best thing to do is eat lots of vegetables, and the best way to get to love vegetables if you're not already a vegetable lover is to roast them. Roast vegetables are fucking delicious, I always have a leftover bowl of something roasted in my fridge.

It's simple too, get vegetable, toss in olive oil, salt and pepper, and toss in oven at 400f for like 18-25min depending on size of vegetable. I'm a big fan of broccoli, asparagus, carrots, and brussells sprouts like this, but really, they're all great.


Also, Pinto beans tossed with salsa, cumin, and a little olive oil is also fucking badass.

GL

-ss
 


Roasted veggies, soups, vegetarian stews.

Different salads. Bean salads, pickled vegetables, slaws etc.

Nuts are great. Nuts are super nutritious foods.

Eating healthy doesn't have to be boring. Not at all.
 
I missed working out last Wednesday and yesterday. :( Been sick off and on, and the last thing I wanted to do with a chest cold is start breathing harder. Can't wait for tomorrow night to get back in the routine. I'm still amazed how much I've come to like this sort of thing. After being sedentary for so long, working out was not something I ever thought I would enjoy. I was wrong.

Thanks for reminding me (over and over :D) about diet, I need to work on that part more.
 
It sounds silly, but when you miss a workout just visualize the next time you're able to work out, then follow through without over-thinking it, like an exercise zombie. Setbacks will happen often, time management, other priorities, life, sickness, etc. Accept that as part of the routine and you won't get all bent out of shape if you lose some of the progress you've made. A lot of people give up completely after a few setbacks, thus the diet yo-yo.

Everyone else has great suggestions about diet and routines. I used to be a personal trainer, and a lot of different things work for different people. Find yours and keep improving man.
 
Hey guys - figured I'd contribute!

I had to give up wickedfire about 9 months ago, I got scammed by some dude on wf for like 15k & I was wasting so much time I was becoming very unproductive.

So over the last 9 months I've been working extremely hard - both at my business and my fitness.

So instead of spending all of my time on wickedfire, I decided to start P90X!

The last time I read a wicked fire post I was a big fatty.

Now I'm in the best shape of my life, and reading wickedfire has never been easier. I can reply much better now too, I can crack walnuts with my keystrokes I'm so powerful.

I got these results in 6 months with P90X - the last 3 months I've just been slowly working on my fitness, working out 3 or so times a week.

I went from ~200 lbs @ 33% body fat to 160 lbs @ ~12% body fat.

I also gained the courage to grow a moustache.

P.S. nice abs 1EightT - one day I hope to get that lean.
 

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all you momos come outta the woodwork to drop your dieting knowledge and not a single mention of the glycemic index?
 
What's up Mike,

Ima gonna throw in my .02 here, and it's gonna exclude gym work outs. You mentioned you were into archery and hunting, I think, right? Well, maybe you can buy several trail cameras and maintenance them on an every other day basis? Place them throughout the forest and collect their images. Go on walks in the woods scouting, take your bow along and shoot some stumps in new places.

Very few people stick with a weight training routine AND diet adjustment at the same time. It's a lot to handle, and it's generally a mental stress that really isn't needed. So, I say F the gym, and take walks with your bow or guns, and scout, or maybe hunt some predators and get out in the woods. Go exploring and make working out fun.

Some food suggestions, lol:

Chicken breasts get very boring, get your hands on some lean, grass fed beef, it has a lot less fat. Have some good sauces around at all times to maintain some variety(keep an eye on the sodium in these things)

Good chocolate around at all times: Crack a piece of when you get a craving for some junk. Eat a half a bar at times if you feel like it. The really good stuff like Green and Blacks really calms the cravings.

Real bread: I'm not a low carb person at all, I need bread to feel normal. Look for some Food 4 Life bread, it's usually frozen because it has no preservatives and grows mold if left at room temp.

And, like everyone else said, vegetables have taste if you steam them and cook them yourself. You may find you actually like some, haha. Throw some real butter on them.

Buy a juicer if you don't already have one, and throw veg and fruit in it. All that sugar comes with fiber from the fruit.

And, look for cleaner alternatives to your favorite foods. For instance..Pizza...now your local place down the street may make that with Grade F dough and all kinds of preservatives, but you may be able to find a tasty brand that is much healthier that your body can burn up much more easily than a heavy slice.

So....I say, just get outside, if you can, and adjust the eating.
 
awesome! great job mike. start doing some high intensity cardio. alot of those bodybuilding fags couldnt run 400 yards fast to save their life. plus the high intensity cardio will get you ripped. look at sprinters versus marathon runners. just sayin...
 
Hey Mike -

Got job to you man.

I'm actually gonna start a diet on Monday myself. Not looking to get ripped at all, just wanna get my health in check. I don't wanna end up getting diabetes or sleep apnea and all the other bad health problems that effect over weight people.

I'm looking to mainly do a simple no refined carb, no flour, no refined sugar/high fructose corn syrup diet for about a month ( also give up the soda ) and essentially eat more healthy overall. At the end of the month I might start to introduce some small carbs and small sugars but Im looking to cut out all the processed and refined shit. I know Im gonna give up a lot of root vegetables and other starchy products at first, but I now its gonna start paying off in the long run.

I figure I would be safe sticking to a lot of meats, fish, and nuts.. along with certain soups and salads and non root vegetables.

At beginning of Month 2 Im going to introduce some basic exercise like running and pick up some sports again like tennis.

Good luck to you guys.
 
Different types of fat burn at different heart rates.

This is why burning large fat stores is easier to achieve with diet and moderate cardio levels for extended time. For instance you are better off getting your heart to 120 for an hour than to 170 for 30 min. At zone 4 and 5 our body draws on sugar stores for immediate energy vrs. the fat stores for zones 2 and 3.

I have never had to lose massive amounts of weight, but I have had to go from a weight lifting physic (210lb at 6'1) down to 175 for rock climbing. I started the whole work out thing in college at 140lb.

For those guys who have a high metabolism but still have a "little belly" you can lose that real quick with moderate work. Find something you like to do that is active and schedule it. I rock climb 4 days a week and play ultimate frisbee twice. I don't actively "train cardio" unless I am prepping for climbing season.

Also Mike, I have the same problem with getting used to eating small meals a lot. I am used to starving until 10 hours into my day and then just eating what ever I want in a huge meal lasting 2 hours.

I found spending the money on good fruits and veggies was helpful. Also cooking in batches (chicken and rice) and splitting it up ASAP into tuperware works really well. That way I don't just eat the whole thing.
 
Right on SEO_Mike!

I'm a more minimalist exercise guy, so I just go to the park and workout like these hustlers:

My longest string of exercise was 2 years ago, 1 hour of intense "ghetto workout" for 45 days straight then I overtrained and burnt out. Nowadays I just stick to 45 minutes a day, 5 days a week

[ame=http://www.youtube.com/watch?v=S22r01K_p5E]YouTube - Fitness From the streets Part 2[/ame]
 
eliquid said:
I'm actually gonna start a diet on Monday myself. Not looking to get ripped at all, just wanna get my health in check. I don't wanna end up getting diabetes or sleep apnea and all the other bad health problems that effect over weight people.

At beginning of Month 2 Im going to introduce some basic exercise like running and pick up some sports again like tennis.

Good luck to you guys.
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Hey man, my advice is - unless you're morbidly obese (actually, like the people on the biggest loser) - you should not just start with dieting, start with exercise man.

Nothing gets your metabolism cranked and the fat dropping off faster than a clean meal plan and good exercise. If you're not in good shape - google Power 90 - awesome program from Tony Horton from people looking to get in shape who never were in their lives.

yellowarrior said:
Different types of fat burn at different heart rates.

This is why burning large fat stores is easier to achieve with diet and moderate cardio levels for extended time. For instance you are better off getting your heart to 120 for an hour than to 170 for 30 min. At zone 4 and 5 our body draws on sugar stores for immediate energy vrs. the fat stores for zones 2 and 3.
Click to expand...


You know there's a lot of debate surrounding this.

While the actual % of calories burned from fat is higher at heartrate 120, the actual amount of fat calories burned at 170 is higher.

If you're comparing 30 minutes to 60 minutes you may be right - but 60 minutes for 60 minutes you burn more fat calories when your heart rate is higher.

So don't skip on intense cardio/resistance routines just because people say on paper it's better to jog around like a sloth than to give it your all in intervals for an hour.

A 60 plyometrics workout that has you losing DNA all over the floor the room will do much more benefit for your health & fitness than a 60 minute jog on the treadmill where you've worked up light sweat and a leg cramp.
 
ly2 from DP said:
I've been working out for like 1 1/2 years and I seem to have hit a brick wall. I've been doing the same weights for what seems like ever, never moving up. Pisses me off.
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If you are working on weights and have hit a plateau, here is what works:

1) Rest two weeks. Yes, that seems counter-intuitive, but trust me. During that time, do some light cardio and stretching only.

Now there is two ways to progress:
a) Change the workout. If you are using machines, GET THE FUCK AWAY FROM THEM. Use free weights instead. Have a trainer show you correct form.

b) Keep the workout. Actually, this is a bad move. Even if you do free weights, you need to change your workout to hit the muscles again. They need to be stimulated anew.

Regardless of if you choose a or b, here is what comes next

2) Go back to training. Do not overestimate yourself. Work on your FORM. Each exercise has to be done perfectly. You will probably find you need to lower the weights a bit at the beginning. But you will see the effect and overcome your plateau easily.

If you have really hit a plateau, here is also a new progression form that has kicked my butt when I did it.

1 - Choose your desired repetitions. Awww, fuck it. You need to hit 12 reps. One complete exercise will be 3 times 12reps.

2 - Start with the first set of 12 reps. If you manage to make 12 in perfect form, add weight. Actually, if you manage 10, add weight. If you do not, KEEP the weight.

3 - The second set. If you manage 10 or more, add weight. If not, keep the current weight.

4 - The 3rd set of 12. No, you will not make the 12. Strive for 10.

5 - IMPORTANT - Make notes, so you know where to start next time.

6 - every 4-6 weeks, change your routine.

The reason this progression works is because, ideally, you want the last rep in a set to be the last rep you could POSSIBLY do. As humans, we often over or underestimate ourselves and "daily shape" is also a factor. This way will allow you to adjust to these factors and still hit yourself hard.

Best,
::emp::
(Who seriously needs to get back in shape)
 
emp said:
If you are working on weights and have hit a plateau, here is what works:

1) Rest two weeks. Yes, that seems counter-intuitive, but trust me. During that time, do some light cardio and stretching only.

Now there is two ways to progress:
a) Change the workout. If you are using machines, GET THE FUCK AWAY FROM THEM. Use free weights instead. Have a trainer show you correct form.

b) Keep the workout. Actually, this is a bad move. Even if you do free weights, you need to change your workout to hit the muscles again. They need to be stimulated anew.

Regardless of if you choose a or b, here is what comes next

2) Go back to training. Do not overestimate yourself. Work on your FORM. Each exercise has to be done perfectly. You will probably find you need to lower the weights a bit at the beginning. But you will see the effect and overcome your plateau easily.

If you have really hit a plateau, here is also a new progression form that has kicked my butt when I did it.

1 - Choose your desired repetitions. Awww, fuck it. You need to hit 12 reps. One complete exercise will be 3 times 12reps.

2 - Start with the first set of 12 reps. If you manage to make 12 in perfect form, add weight. Actually, if you manage 10, add weight. If you do not, KEEP the weight.

3 - The second set. If you manage 10 or more, add weight. If not, keep the current weight.

4 - The 3rd set of 12. No, you will not make the 12. Strive for 10.

5 - IMPORTANT - Make notes, so you know where to start next time.

6 - every 4-6 weeks, change your routine.

The reason this progression works is because, ideally, you want the last rep in a set to be the last rep you could POSSIBLY do. As humans, we often over or underestimate ourselves and "daily shape" is also a factor. This way will allow you to adjust to these factors and still hit yourself hard.

Best,
::emp::
(Who seriously needs to get back in shape)
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Yea I don't do machines much except for legs, I do all lower body on machines and with the exception of a few back exercises I only do free weights for upper body.

I need to go watch some videos of new workouts or maybe shell out the $$$ for a personal trainer a few times per week.

And as for taking time off I actually just took 2 1/2 weeks off with nothing but the usual cardio. Yesterday was my first day back in the gym and I didn't workout tonight cause I was so fuckin sore.
 
Legs are extremely important.

Do squats with free weight. Have someone show you how to do them or watch/read up on them. You can hate me when you are done and sore as fuck.

::emp::
 
Many people want to stay in shape and improve their health but have a difficult time maintaining a regimen that works for them. Be Natural. Set your weight goal. Remember that sugar is your enemy..:) Plan you r portions. Have fun losing weight! :)
 
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