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Diet-Fitness-General Wellness Your Thoughts?

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CentralMOBuck;2300695; said:
Buckeneye;2300692; said:
Could be anything from poor form (no offense) to bad grip selection to perhaps too much weight. If you don't have wrist wrap gloves I'd suggest buying them rather quickly.
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I think/know my form is bad. I'm going to lay off the Skull Crushers for a while. Nothing else really bothers my wrist like those do. I've also bought some wrist straps (minus the glove part).
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Went to the Doctor today because my wrist has still been bothering me. The doctor said I have tendinitis and to take it easy at the gym for a while. Anyone else ever have this? Should I just drop the arm based lifts (shoulders, chest, biceps and triceps) for a while, and do cardio and legs (every 3 days) only?

Anyone else ever train for a 5k and regularly lift weights at the same time? Running is by far my least favorite exercise to do.
 
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CentralMOBuck;2304934; said:
Went to the Doctor today because my wrist has still been bothering me. The doctor said I have tendinitis and to take it easy at the gym for a while. Anyone else ever have this? Should I just drop the arm based lifts (shoulders, chest, biceps and triceps) for a while, and do cardio and legs (every 3 days) only?

Anyone else ever train for a 5k and regularly lift weights at the same time? Running is by far my least favorite exercise to do.
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Yes, I'm going through it with my elbows, I've been taking it easy and they're getting better. Lay off for a week, you'll feel better. If you keep trying to work through it it will just get worse. You can still do core, cardio and legs.
 
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So, needless to say, any thoughts or advice regarding the following is welcome.

A little background... Growing up I got away with eating anything I wanted. Even largely through college I didn't put on any real weight. Like most, age and a desk job got the best of me.

I ended up bloating up to 240 at 5'11". A few years ago I redid the basement and within six weeks was back down to 195 -- and that was while putting away at least six beers a night while working since the damn keg was all of 20 feet away from me the entire time. So, with exercise the weight comes off pretty easily, or at least it did. Suffice it to say, six years later I found myself back up to 225 and I wanted to get back to 190 or less in quick order. That and the doc told me that I should spend my beer drinking time exercising and my exercise time drinking beer. Translation... quit drinking and drop the lbs.

So, on 1/7 I started a 30-day program with Isagenix (http://www.isagenix.com/us/en/home.dhtml for those interested). In 30-days I've dropped a net of 25 lbs so I'm hovering right around 200 now. I've lost three belt loops and roughly four+ inches on the waste. I'm combining the program with a minimum of 400 calorie cardio burn per day on our exercise bike (or so that's what the computer is telling me). Either way, I'm turning the bike for 35-40 minutes with good resistance and a strong pace minimum.

That said, I know that in order to keep things going I need to build up some lean muscle. My legs have always been very strong and until middle age my abs were generally fairly strong... but I've still got the inevitable beer lover's belly flab that I'd really like to firm up. Not only for appearance sake, but also for the sake of the lean muscle being more efficient in calorie burning.

I'm going to do a second 30-day program with the Isagenix stuff in hopes that I can get another 10-15 lbs off, but I'd like to make sure that I keep it off.

So, with this program I'm on two meal replacement shakes (roughly 240 calories each) with some snacks through the day and a 400-600 low glycemic dinner each night. There's some supplements involved as well. Either way, if I'm taking in 1000 - 1200 calories a day (some days are less if I do three shakes), is there a chance that I'm not taking in enough calories -- especially if I'm burning 400+ (sometimes 600... Sunday I did 1000 on the bike and coached LAX for two hours)? I want to be calorie negative to drop weight, right? I'm a total idiot about this stuff so I'm hoping that some of you have some insights.

Also, what would you guys recommend for any good exercises for building lean muscle in the abs and upper body? I've got a bowflex and the exercise bike. Frankly, I could do a gym but I know that going to a gym has a low likelihood as well... so, the bowflex and the bike are really my primary options.

Thoughts?


TIA.
 
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You don't have to be THAT negative to drop weight. You can even be close
To breaking even and as you develop more lean mass you'll need to adjust
Your caloric intake. Expecting to develop additional lean muscle while continuing
To cut calories is doing little good for your metabolism and muscle growth.

The first thing that jumps out at me is the two skakes a day. Even now I'm
Only going one 600 calorie serving. I want as much soluble food, whole food
As possible before using any meal replacements. Unless of course you're
Desparetly trying to control your portions....?

I'm not sure of your BMI, body fat % or general metabolic rate. But if you're
Burning over 2000k a day and shorting yourself by 800. You're talking nearly
Two meals. That's not good.


Edit. Abs are all diet. Core strength is about exercise. You can find tons of at home ideas ranging from bicycle kicks,
Ball crunches, medicine ball twists to hanging leg raises.

Upper body? You'll need to be more specific. Chest ? Arms ? Back? Shoulders?
 
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Buckeneye;2304982; said:
You don't have to be THAT negative to drop weight. You can even be close
To breaking even and as you develop more lean mass you'll need to adjust
Your caloric intake. Expecting to develop additional lean muscle while continuing
To cut calories is doing little good for your metabolism and muscle growth.

The first thing that jumps out at me is the two skakes a day. Even now I'm
Only going one 600 calorie serving. I want as much soluble food, whole food
As possible before using any meal replacements. Unless of course you're
Desparetly trying to control your portions....?

I'm not sure of your BMI, body fat % or general metabolic rate. But if you're
Burning over 2000k a day and shorting yourself by 800. You're talking nearly
Two meals. That's not good.


Edit. Abs are all diet. Core strength is about exercise. You can find tons of at home ideas ranging from bicycle kicks,
Ball crunches, medicine ball twists to hanging leg raises.

Upper body? You'll need to be more specific. Chest ? Arms ? Back? Shoulders?
Click to expand...

Thanks for the reply... The last week or so I was really trying to break the 200 lb mark so I cut calories like crazy and I stopped dropping weight. I took a couple of days off (had a beer and a shot of tequila yeah!) and a burger, and kept exercising and two days later I dropped a bit more. That's what made me wonder if I was cutting too many calories out and going into starvation mode.

As far as upper body goes, abs, chest, arms, back... all good. :) It'd be nice to have some bulk / definition up there. I'll see what I can find on the abs part. I think that's about the only thing that the bowflex doesn't do well. Lots of exercises in my manual for arms, chest and back.

Any thoughts on how often a week? Should I pile on some resistance training on top of the cardio that I'm doing every day? Mix it up?

Thanks again!

Per my scale, it's reading that I'm roughly 23% body fat.

Edit:
66 + (6.23 ? weight in pounds) + (12.7 ? height in inches) – (6.76 ? age in years)=1930 assuming that's what you meant by my metabolic rate.
 
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sparcboxbuck;2304976; said:
I'm combining the program with a minimum of 400 calorie cardio burn per day on our exercise bike (or so that's what the computer is telling me). Either way, I'm turning the bike for 35-40 minutes with good resistance and a strong pace minimum.
Click to expand...

Pay no attention to the calorie burn the bike spits out. Always too high.

What's your average RPM's on the bike?

I bike for 45 minutes at an RPM of around 87 with decent resistance.

Calorie burn is around 300.
 
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Just under 3 weeks and I've lost about 11 lbs. happy with it, just need to keep trucking. And with Spring approaching, running will get back into my routine, and yard work, lots of yard work
 
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Mac;2305775; said:
Just under 3 weeks and I've lost about 11 lbs. happy with it, just need to keep trucking. And with Spring approaching, running will get back into my routine, and yard work, lost of yard work
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3 weeks 11lbs? That's not bad at all... especially if you're just doing that with light exercise and diet.
 
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Buckeneye;2305778; said:
3 weeks 11lbs? That's not bad at all... especially if you're just doing that with light exercise and diet.
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Yep. Pretty pumped. Eating more veggies and fruits. Having a lighter lunch, and then a heavier dinner. Taking in about 1,800 calories a day. Some days a little less

Goal is to be close to 185-190 by vacation early June
 
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