Nice, way to get started.

When I start running in the morning it's early and I'm tired so I barely jog for a while. After I get going
and start to breathe easier I can pick up the pace a little the 2nd mile and then I can run a whole lot
better the third. I'm really looking forward to the tommorow morning to give it another whirl.

Awesome!

Yeah, I think you might benefit getting more calories. I dunno your size, but I think one of the guys posted the site where you can calculate the right number. Basically, you're just working out so much than you need the extra calories. Maybe avs or someone will back me up on this one.

Sup health nuts!

I joined my first gym the other day, kinda tired of being 26 and 136lbs. Hopefully I'll find some time to read through this entire thread to get some tips from people that know what they're doing. I'm still pretty lost when I walk into the gym, not really knowing what type of stuff to do but hopefully that'll change soon.

My biggest problem is I don't really eat much.. I can have a bite of a sandwich and be full for the next 4 or 5 hours so I'm not really sure how to change that. Also, I have a very high metabolism so this gaining weight/muscle is going to be quite the task =\

Wednesday
Upper Body

Dumbell chest press 3x15x40
Bent over cable flys 2x15x50
Upright cable rows 3x15x80
Seated lat pulldown 3x15x80
Dips 3x15 off weight bench
pushups off 10lb dumbells 3x15
Bicep curl-cable 1x15x80

I'm really liking the dips and need to add some weight I think. It
seems to work the whole muscle better than the other tri exercises
I was doing.

The pushups are new (2nd time) as well. I am just getting used to
doing them and getting them to where they are hitting the biceps
more than the tris but I like them as well.

Thursday, 5K epsiode 5.

Pulled my stomach muscles doing Janda's today. It went away in like 5 mins, but man, those things work so good!

I think that if it is working, stick with it. I try to eat around 1600-1700 calories when the charts say I should eat around 2400 and for a long time I lost weight steadily. Whenever I plateau, I'll change it up for a week or two, and eat more. Usually that will jump-start the weight loss again and if I drop back to 1700 calories it will keep coming off. I've lost motivation again however, and have been eating probably close to 2800-3000 a day, but haven't gained any weight back....yet, need to get back to it.

Awesome stuff. That bolded part is very hard. I workout but eat out tons, drink beer on the weekends, and eat fast food sometimes. If I could cut that shit out I'd be in optimal shape by now but I'd probably be unhappy.



In a way, I wish I had that problem. It takes a lot for me to get full.

rolled jits for a while today with a buddy, did some awesome knee on belly work with transitions to and from, think this filled up a big hole in my game as i suck at mount (too light) and really needed something to transition to from side control and north south

subbed him with a wrist lock after starting with him on my back with hooks working position, so stoked as he is miles ahead of me and super strong, one the the best parts of my game is wrist locks as i can spot them all the time

work schedule slowing down now so i can start working out more and trying to put back on the muscle i lost over the spring summer, not even sure how much i weigh right now but went climbing the other day and had to cinch up the legs on my harness about 1 inch at least on the legs, the waist i already knew i lost and don't mind, but the legs i need to work or skiing in gonna hurt this winter

Any of you read Forrest's book Got Fight? It's so funny.

funny how?

haha?

or like i'm a clown?

A little bit of both. It offers a very candid view of his life and he delivers it with unsophisticated prose. I rather enjoyed reading it.

some of the content:

tidbits about how he basically fought all the time in school growing up.
Advice on how to cut weight, get ready for competitions and the reality of being a no name pro (i.e. it's gonna suck)
friends of his write interesting anecdotes about him
There's a few pics inserted in the middle of him in fights.
How he was so poor that he had no cable, lived in a shithole and watch Good Will Hunting for 2 yrs straight and talked to himself a lot.
Some basics of fighting that anyone that's ever taken a few months of martial arts would know.
the etiquette of grappling-ie. take a shower, clip your nails, shave your five o clock shadow, change your tshirt if you're sweaty, tape up wounds instead of using bandaids and don't fart on your opponent.
getting injured in low tier fights and getting crappy medical care

2 days in a row!! Woot!

Hopefully I can walk tomorrow, cause I haven't worked my legs in quite awhile.

Ran my 5K this morning. It was pretty tough. I was tired and just couldn't get the
enthusiasm going but I toughed it out and finished it. It wasn't so tough physically
as much as it was mentally I guess. Don't get me wrong, I was sucking wind like
an overheated radiator fan. Same time 36 minutes. In thinking about my time
I'm sure the 5K's people run they are warmed up and ready to roll vs. crawling
out of bed at 6 in the morning and doing it.

I know working out requires 8 hours of sleep and I don't get it so that might be
taking it's toll as well. Not sure what I can do about it though, 6 hours is about
my max.

I admire people that can workout in the morning b4 work. I just can't do it. That's why I always workout after work.

Getting out of bed at 6 am to workout (run 5k) is impressive. Try running after work one day. It might be easier when you can have some carbs a couple of hours b4 you run.

I prefer working from side control against a more skilled opponent because the attacks are endless (and I feel like I have much more control/stabler base) as opposed to the mount, however against a weaker opponent I'll take the mount all day ala Roger Gracie. If you're ever down here in the SD area, we should roll.

hai. remember me?

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hai j.

I work long days and don't get home till 8 or 9 at night so waiting till then isn't an option. I've done it for so long now
that i'm used to it. I never feel like when I get up I just don't think about it, get some coffee and try to stretch a little. It takes me half hour or more to get going. As I'm going the heartrate picks up, the music helps immensely and i'm fine about half way through the work out. It definately makes me alot more alert during the day and I usually am dragging
all day if I don't do something in the morning.



I don't have a clue whether you guys are talking MMA or the jui jitsu, lol. I actually took some karate when I was younger but it's just a rudimentary understanding of the basics. I suppose that's why I'm learning to run, if we get in a fight I want to be able to get the hell away, haha.

Start watching some ufc and you will pick it up quick. Well, the lingo anyways and at least you know what it looks like.

Man am I sore today.

Yah, i was really sore yesterday from blasting my pecs the previous day. Thus I only did cardio yesterday. Back to the weights after work today.

I think my main workout buddy isn't gonna last much longer. When I was a way for 2 weeks he didn't go once by himself. This week, he's already bailed on me once. It's too bad, it's hard to do bench without a spotter.

Didn't get to run last night but I did play tennis for 2 hours so at least I did something. Played on Monday as well and it wore me out after about an hour so already I feel like I am getting some stamina back. Will try and run before going out tonight.

losing motivation to go workout tonight. might just go home and swim with my kid.

I wanted to go today really bad, but the combination of being crazy tired, and ridiculously sore, I think I'll try to do it tomorrow.

I think those deadlifts killed me. I've never really done them before.

I ended up going. Ran 5k, did about 13 min. on the bike and some bench at 225.

Hopefully do some more weights tomorrow.


deadlifts kill me too. I haven't done them in a while. I'm scared to throw out my lower back or something, the fear is prob unfounded but I go every 2 weeks for chiro to treat it so scared to **** it up.

cool, thanks buddy

i prefer side control to mount, as i'm super light right now and am almost always rolling against guys who i give up a lot of weight to

the knee on belly i think of as a sort of advanced side control that really makes them make a mistake and forces their hand faster then in side control, i have a hard time catching an americana or kimura against a guy i give up 50 or 60 lbs to from side control, but from knee on belly i am catching them all the time as they roll inside

plus you can always slide back to side control from knee on belly if you want

if i'm down there i'll give you a call for a roll for sure

no problem.




Interesting. How much do you weigh gooch?

How much of an advantage is weight when grappling?

Depends. A really skillful guy that weighs not so much against a big ogre with basic skill... I think you know where I'm going. In my experience, with all things set equal (skill, experience, etc). the heavier player has the advantage. However, most heavy guys give up a ton in quickness and fluidity of movement. In BJJ tourneys, guys like Roger Gracie and Xande (heavy players) are dominant in the Absolute Division (no weight restrictions).

Does anybody here know anything about gainers? I am thinking about using them instead of regular protein powder because I have trouble finding enough to eat and could definitely use the caloric excess (5'9 155lbs). Thoughts? I think I am just concerned about the health aspects...

For a month I have been exercising every day. I've finally got in a good swimming, running, situp, and weights routine. I lost 3 lbs and feel great, but I thought I would have lost a little more.

I checked out jillianmichaels.com. It's the chicks website for The Biggest Loser. She has a meal schedule and workout schedule on there if you sign up. It is free for 7 days and then $4 per week, I'm going to try it out for awhile.

The meal plan is just ridiculous, so I'm going to skip that and just watch what I eat. The workout routines look pretty good, so I'm going to do that along with my usual swimming and running. All the workouts can be done at home. The website also has a message board for members that also looks real useful.

Not trying to spam or anything, just thought it would be fun to try a new thing. I really don't want to get a personal trainer, or go to a gym so I thought that this would be a better solution. Right now I weigh 231, and would like to be under 200.

just add more protein from protein powders that are diverse in the various types of protein. the gainers a re excessive you need to get at least 1.5 grams of protein a day per pound of of body weight. you need at least 232 grams of a day protein to add muscle. I suggest; http://www.bodybuilding.com/store/opt/naturalprocomplex.html take it in between meals and before bed to fill out your daily protein requirements. and do this workout; http://startingstrength.wikia.com/wiki/Sta...g_Strength_Wiki you will also need about 3300+ calories a day currently to gain weight

gl,

and don't forget to add 1.5 grams of protein x your body weight as you gain weight! and also incease your calories as you gain too

here are some excellent caculators to get you started on the right track; http://www.bodybuilding.com/fun/macronutcal.htm & http://www.bodybuilding.com/fun/calculators.htm

on a side note from a previous post; Kurt, is that back up enough?

I recently bought Micell Edge casein protien mixture. I do shakes in the morning after working out as a first meal but I really have no idea how much protien I should be taking. I take it with skim milk. I guess I should look it up.

Friday night I drank about 10 beers for the first time in while and though I was reallyyyyy dragging I ran the 5k in the morning.

Sunday- rode the bike about 15 miles around town, lot of hills so a pretty good workout. Did upper body as well. I was going to run this morning but it's pouring down and I have things to do so maybe tonight.

Decided to workout with my sister's boyfriend this week. He used to play soccer in college so his workout is a little different.

First, we did a 5 min warm up on the stationary bike. Then stretched for 5-7 mins. Then we hit the treadmill for 30 mins. I did my best 2.5 miles since I started working out.

Here's my breakdown for my cardio today (all done with a 1% incline):

10 mins @ 6mph (1 mile)
2 mins @ 3mph
3 mins@ 5.5mph (1.38 miles)
3 mins @ 3mph
10:42 @ 6mph. (2.5 miles)

So, that's 2.5 miles in 28:42. Bested my last 2.5 miles by 2 minutes!

Then we worked on upper body today:

Bicep Curls (machine with both arms at the same time):
10 reps X 50lbs
8 reps x 60lbs
6 reps x 70lbs

Shoulder Dips (machine with both arms at the same time):
10 reps x 90lbs
8 reps x 100lbs
6 reps x 110lbs

Abs curls (machine):
10 reps x 100lbs
8 reps x 110lbs
6 reps x 120lbs

Bench Press:
10 reps x 100lbs (hard)
6 reps x 100lbs (could not finish 8 reps)
4 reps x 100lbs (could not finish 6 reps)

i'm light right now, 155

when i'm in good shape for rolling i'm up at about 170, been slowly getting strength back and was my schedule gets more slack come fall so i can really start to work out more than i have been, 15 lbs of muscle makes a huge difference for that

i roll with guys as big as 235 and can usually wear them out for a sub, however giving up that much weight closes some options for you like mount and guard is a lot harder to play (my preference) as their body weight will wear you down so you have to work butterfly to take the weight off

yes big guys are usually slower but there is something to be said for guys with crushing strength who can sit side control and sufforcate you until you make a mistake

best combo is obviously strength and speed with guys like marcelo garcia
http://www.youtube.com/watch?v=AY8JlJZBgCk

Doing Isagenix, haven't been to the gym since the end of May, hopefully I'll feel up to going back within the next couple weeks.

i think you weight is about 165 so you need aprox. 250 grams of protein a day to gain muscle. here is a prtoein calculator; http://www.bodybuilding.com/fun/calpro.htm

and cassein is excellent before bed.

http://www.youtube.com/watch?v=HXoOcP20hjU&feature=fvw

Cool, thx. How much do those guys weigh?



How tall are you? I've been fighting hard to stay under 200. Been a bit above it of late.




He seems pretty quick. He looks like he weighs about 210 to 220ish? hard to say by looking at the video.




sigh, I've been slacking in the protein powder intake department for the past few months. Time to get back on it I think.

Finally got back to the gym on Sunday. Did Back / Chest and felt pretty good. Then Monday, I went back and did legs. Feeling very good now that I have got back to the gym after a week off. Started talking with my friends that I did the sprint Triathlon with and they want to try a half marathon next May. I am thinking of doing this but I am not sure if I have enough time to train for it. I am probably going to start training for it in October and decide in December if I am going to be able to do the half marathon by May. My goal would be to average 10 min miles which would be 2h 10 min of running. Seems very daunting right now, but we'll see how I feel after some training.

Anyway, good to be back in the thread. Nice to see you again as well AVS!

Did my 5K training thing Saturday and Monday.

30 minutes each time with a 5 min warmup and cool down.

Saturday: 1.85 miles
Monday: 1.93 miles

Do it again tomorrow at the 90 sec walk/60 sec run/jog phase and then Friday at the 60 sec walk 60 sec run/jog.

so, back to working out tonight. Ate and drank like a fiend this weekend. Weighed in at 203 this morning. Gotta cut back down to 200 or 199 by friday, just so i feel better. 200 is a pyschological barrier.

Is it wrong to run/train everyday in what I am doing. I feel like going tonight, sure that could change any hour now, but would it be bad to do it or should I stay on an every other day schedule?

Im not sure but running 5k everyday is prob ok. I would probably at least take one day off on the weekends though.

latley Ive been running 5k about three times a week. i normally don't work out mon, wed and sundays now. I used to work out everyday for the first four months of this year but it got to be too much.

Well, I guess i'm going to have to figure out how much protien I am getting then. Ugh.



I would stick with every other day to keep from burning out. I get a tad too gung ho at times and then my body drags.

here is a excellent program for others interested in running 5k's; http://www.coolrunning.com/engine/2/2_3/181.shtml

howdy partner! so hows is your program going?

the program here suggest running three times a week, check it out; http://www.coolrunning.com/engine/2/2_3/181.shtml

from linked site; 'Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well).'

& 'Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts.'

and if your body is dragging so are your gains.