Anyone want to shape up in 2018? A continuing journey.......

2-feign-reluctance

rr165892 said:

2-feign-reluctance said:

Starting Lee Labrada's 12 week lean program tomorrow minus his diet suggestions.

What's the deal with the diet portion? Are you already following a sensible eating plan?

Not consistently, but yes, sensible for about 30 + years now being Type I since age the early 80s. I'm nearing 40 and just need to tighten down the screws in some places.

2-feign-reluctance

rr165892 said:

2-feign-reluctance said:

Starting Lee Labrada's 12 week lean program tomorrow minus his diet suggestions.

What's the deal with the diet portion? Are you already following a sensible eating plan?

Re-educating myself on how to power my body up, the whole 'food is fuel' mantra. I've never 'dieted' properly and Lee's plan just didn't have enough carbs in it. Need carbs to live, just the right kind!

2-feign-reluctance

Day 3 - body waking up after 3 years. Definitely feel the weight I've gained since becoming a Dad.

markymark550

Great workout yesterday. Chest and shoulders. Just recently started doing pec flyes on the cable machine and I think I much prefer that to the regular machine. I can't do as much weight yet, but I like the constant tension it provides while doing the exercise.

dankind

This is how we do it:




Gets me through a long sedentary work day, you know?

Ms. Haiku

1 mile in segments. Phone interview later so I didn't want to be too tired.

I need to figure out how late I can eat at night to work out at 5 a.m. I think it's about 6 p.m. What do you all do who wake up early to work out? When do you eat the night before?

markymark550

Ms. Haiku said:

1 mile in segments. Phone interview later so I didn't want to be too tired.

I need to figure out how late I can eat at night to work out at 5 a.m. I think it's about 6 p.m. What do you all do who wake up early to work out? When do you eat the night before?

I'm definitely no nutrition expert, but I wouldn't go that long from eating to working out. If possible, I would try to eat something light (oatmeal/cereal or some fruit) about 20 minutes or so before.

rr165892

markymark550 said:

Great workout yesterday. Chest and shoulders. Just recently started doing pec flyes on the cable machine and I think I much prefer that to the regular machine. I can't do as much weight yet, but I like the constant tension it provides while doing the exercise.

Try this.
Take a weight plate you can safely hold between your open palms (like you are praying) without gripping your fingers in the hole for support.I use a 25lb plate but start with a ten until you feel comfy.
While standing hold the plate in the above position close to your chest and extend straight out until arms are extended at mid pec height Again hands in a praying type position but finger should be roughly in position of movement(facing forward).Out and back to chest is 1 rep.Do 4 sets of 20 reps.It will blast the inner pec.Great for definition,great pump.Also gives the tris some nice definition also.

2-feign-reluctance

Shoulders, chest and triceps this morning. Woke up with mild-moderate soreness from yesterday - the good kind of sore, not over the top can't move sore. Was able to push through the workout and for 2nd day in a row, no post work out low blood sugar. Managing basal rates on my insulin pump effectively through it all - still in a bit of a 'see what affects what' mode as it's been some years since I've done a work out program. On a side note, also slept very soundly last night.

rr165892

All good things 2fr

markymark550

rr165892 said:

markymark550 said:

Great workout yesterday. Chest and shoulders. Just recently started doing pec flyes on the cable machine and I think I much prefer that to the regular machine. I can't do as much weight yet, but I like the constant tension it provides while doing the exercise.

Try this.
Take a weight plate you can safely hold between your open palms (like you are praying) without gripping your fingers in the hole for support.I use a 25lb plate but start with a ten until you feel comfy.
While standing hold the plate in the above position close to your chest and extend straight out until arms are extended at mid pec height Again hands in a praying type position but finger should be roughly in position of movement(facing forward).Out and back to chest is 1 rep.Do 4 sets of 20 reps.It will blast the inner pec.Great for definition,great pump.Also gives the tris some nice definition also.

Cool. Always looking for new stuff to incorporate into my workouts. Will have to try it out next time. That would be a good one for home when I can't make it to the gym.

Ms. Haiku

2-feign-reluctance said:

Shoulders, chest and triceps this morning. Woke up with mild-moderate soreness from yesterday - the good kind of sore, not over the top can't move sore. Was able to push through the workout and for 2nd day in a row, no post work out low blood sugar. Managing basal rates on my insulin pump effectively through it all - still in a bit of a 'see what affects what' mode as it's been some years since I've done a work out program. On a side note, also slept very soundly last night.

Awesome!

crookedcross

markymark550 said:

crookedcross said:

markymark550 said:

rr165892 said:

Mark,they are your building blocks of protein.If your diet has enough good lean meats,nuts,legumes,and dairy you probably are getting enough.I don't take any additional,but the protein powder I use has some in it.Save your money and put it toward better sups like proteins and whole food probiotic compounds(like Green Vibrance)

crookedcross said:

markymark550 said:

I guess this is more a question for rr165892 or PJ_Soul (if she still reads this thread), although anyone is welcome to chime in.

What are your thoughts on BCAAs? Do they work or is it just wasting money for minimal results?

It depends on what your goal is. BCAA is not a waste of money. It's a must if you're goal is to build muscle and get stronger and improve muscle endurance. If you don't kill yourself/muscles working-out for more than an hour about 4-5 times a week, I'd say it's a waste. Regular balanced diet and maybe a recovery/protein drink will be sufficient, as already mentioned.

Also BCAA is very cheap if you mix it yourself. It's pretty simple... leucine (most important), isoleucine and valine... you can buy each in powder form. Traditional mix ratio is 3:1:1 but I find 2:1:1 more effective for me (everyone is different). Mixing your own is not going to be as fruity as the famous pre-mixed brands but you know what you're drinking and for much cheaper. You just gotta be able to close your eyes and down a bitter cup of shit 2 - 3 times a day. Hope this helps.

Thanks for the info guys. I've researched the science behind it, I just don't know anyone that actually uses them. It's tough getting good info on actual results with it because it's tough weeding out which sites are giving honest opinions and which ones are just trying to guide you into buying their supplements. I know the protein mix I buy has leucine (and maybe isoleucine), but I don't think it's all that much. I think, for the time being, I'll just stick with what I'm doing now as I'm getting good results with my nutrition and workouts. If I get to a point where I'm wanting to add a lot of muscle, I might give them a try. Still, appreciate the input.

Good luck. As per finding real results, I use it. I do before and after working out and one random time during the day and I love it. Muscle endurance and strength are probably biggest difference. Although, you're going to have to find out yourself how it will affect your own body and find your own balance. Dont rely on anyone else's results. It's like going to doctors. One will tell you you just need to rest, the other will tell you you have cancer

Thanks again. Are you using them strictly to gain a lot of muscle? I've been going back and forth with trying them. I guess without knowing a whole lot about the various supplements and not yet having done much research, I'm just trying to determine what's worth taking and what makes really expensive pee, as Sheldon Cooper once said

Or poop. You also have to be doing the right workouts. Not too little, not too much

2-feign-reluctance

Sore in all the right muscle groups this morning. Shoulder dips were intense yesterday. I think I feel the shoulders a bit more than the chest and tri's. Today is just a cardio day, back to weights tomorrow. On another side note - I'm using Qwest protein powder and I made my first 'shake' yesterday. 4 oz. milk, one whole banana and one serving of the powder. Shit came out of the blender so damn thick I had to use a spoon to get it out. Probably more sludge like than shake like. Going to use water after today's workout and skip the banana.

Ms. Haiku

A very good shake for a pick-me-up is

1 banana
3 dates
3/4 cup soy milk

Put it all in a food processor or blender and enjoy!

It is sweet with all sorts of things that are good for you.

3 miles running in segments today. Time to celebrate National Donut Day!

rgambs

Ms. Haiku said:

A very good shake for a pick-me-up is

1 banana
3 dates
3/4 cup soy milk

Put it all in a food processor or blender and enjoy!

It is sweet with all sorts of things that are good for you.

3 miles running in segments today. Time to celebrate National Donut Day!

Good job on the 3 miles! I would add a dollop of nut buter to that shake if it was me!


I have not been running since April 20th...

I did work all day with shovels, rakes, hoes, and a heavy duty rear tine tiller today, plus I scraped my boat down and vacuumed the chips up after a nice 300 yard swim...so not a bad day!

rgambs

Ms. Haiku said:

A very good shake for a pick-me-up is

1 banana
3 dates
3/4 cup soy milk

Put it all in a food processor or blender and enjoy!

It is sweet with all sorts of things that are good for you.

3 miles running in segments today. Time to celebrate National Donut Day!

Good job on the 3 miles! I would add a dollop of nut buter to that shake if it was me!


I have not been running since April 20th...

I did work all day with shovels, rakes, hoes, and a heavy duty rear tine tiller today, plus I scraped my boat down and vacuumed the chips up after a nice 300 yard swim...so not a bad day!

Halifax2TheMax

I'd rather ship out if I have to cut back on pizza.

Ms. Haiku

Halifax2TheMax said:

I'd rather ship out if I have to cut back on pizza.

I thought that about pasta. I had it about 5 days a week for about 20 years. LOVE IT!

When I restarted running I was waking up at 4:30 am and eating dinner at 8 pm. I didn't feel good during my run. Without much thought I changed my eating habits. I have it about once a month. If I can do this I can do anything.

Ms. Haiku

3 miles in segments on the treadmill. Doing good.