+++Offical fitness GOALs/Update thread+++++

[gene cisco]

Let this be the place you post how you are coming along with your fitness goals. I start my diet and training on monday and will post starting stats and updates. I aint that far out of "shape" so I aint worried got til the end of next month, easy. Try to weight yourself at the same time and take measurements the same way.

[Izayoi]

Fantastic to see this get off the ground. This snuck up on me! :lol:

Looking forward to participating.

[BRUHA]

I am going to start the Optimized Volume Training regiment that someone posted a while back on Sunday. My goals for the next few months are to decrease body fat, increase muscle endurance and drop about 15 to 20 lbs.

[Rollie_Fingaz]

Cool. I'll set it off (I'll update this as the weeks go by).

Right now we are doing a weight loss contest at my job. It is a 16 week program. I broke the 16 week period into 5 phases:

Phase 1-Weeks 1-3: No fast food/junk food
Phase 2-Weeks 4-6: No artificial colors/sweeteners (no white sugar or flour)
Phase 3-Weeks 7-9: No red meat
phase 4-Weeks 10-12: No dairy
Phase 5-Weeks 13-16: Daniel's fast: Vegan diet-only organic vegetables and natural fruit juices/water.

Week 1 (initial weigh in): 203.5 lbs.
Week 2: 199.5 lbs.
Week 3: 194.5 lbs.
Week 4: 190.5 lbs.
Week 5: 187.75 lbs.
Week 6: 185.25 lbs.
Week 7: 184.0 lbs.
Week 8: 180.5 lbs.
Week 9: 178.5 lbs.
Week 10: 175.25 lbs.
Week 11: 175.0 lbs.
Week 12: 172.25 lbs.
Week 13: 171.5 lbs.
Week 14: 169.25 lbs.
Week 15: 168.5 lbs.
Week 16: 167.75 lbs.
Final Weight: 162.5 lbs.

Initially I wanted to go straight into the Daniel's fast, but that is too big of a shock to my system. I use each phase to gradually wean my self off of the things that I can't eat in the next phase of the diet. I'm doing the protein fruit shakes and oatmeal in the morning, and the last of the fish and chicken will be out of my house by this coming Friday. I was considering starting the Daniel's fast early..I'm undecided about that. Also, I did a colon cleanse which helped out a LOT.

From a workout stand point, I initially rode the stationary bike in the morning for 20 minutes (adding 2 minutes every week) After work i work out with light weights with high reps and initially ran for 15 minutes (adding 5 minutes each week untill I get to 60 minutes..which I got to this week.)

I don't eat after 10 PM..and before I go to bed I do pushups and sit ups.

[JofromthaNO]

I don't really have any specific plan, right not, but I am doing the following:

-Working out 4 days a week
-Cutting down my visit to fast food restaurants to twice a week (this includes coffee runs in the morning)

Once Lent starts, I'll also be incorporating even HEAVIER restrictions for those 40 days. :yes:

[gene cisco]

Cool. I'll set it off (I'll update this as the weeks go by).

Right now we are doing a weight loss contest at my job. It is a 16 week program. I broke the 16 week period into 5 phases:

Phase 1-Weeks 1-3: No fast food/junk food
Phase 2-Weeks 4-6: No artificial colors/sweeteners (no white sugar or flour)
Phase 3-Weeks 7-9: No red meat
phase 4-Weeks 10-12: No dairy
Phase 5-Weeks 13-16: Daniel's fast: Vegan diet-only organic vegetables and natural fruit juices/water.

Week 1 (initial weigh in): 203.5 lbs.
Week 2: 199.5 lbs.
Week 3: 194.5 lbs.
Week 4: 190.5 lbs.
Week 5: 187.75 lbs.
Week 6: 185.25 lbs.
Week 7: 184.0 lbs.
Week 8: 180.5 lbs.
Week 9: 178.5 lbs.
Week 10: 175.25 lbs.
Week 11: 175.0 lbs.

Initally I wanted to go straight into the Daniel's fast, but that is too big of a shock to my system. I use each phase to gradually wean my self off of the things that I can't eat in the next phase of the diet. I'm doing the protein fruit shakes and oatmeal in the morning, and the last of the fish and chicken will be out of my house by this coming Friday. I was considering starting the Daniel's fast early..I'm undecided about that. Also, I did a colon cleanse which helped out a LOT.

From a workout stand point, I initally rode the stationary bike in the morning for 20 minutes (adding 2 minutes every week) After work i work out with light weights with high reps and initally ran for 15 minutes (adding 5 minutes each week untill I get to 60 minutes..which I got to this week.)

I don't eat after 10 PM..and before I go to bed I do pushups and sit ups.

Good job.

You are right about the fast, it is a shock. I start mine tomorrow and god help me until wednesday. :lol: :lol: :lol: After the 3rd day its easy, but your senses get elevated...ALOT.

I will weigh myself tomorrow at the gym, but today I will kick back, have a few beers and a nice donut and a HUGE plate of food.

[Rollie_Fingaz]

Good job.



Thank you. It's funny, you have no idea how many death threats the dude who came up with the contest got. He planned this to occur during the holiday season. Thanksgiving was hell for people in my office, and during Christmas we were having holiday parties almost everyday. Clients sent in cookies and cakes and whatnot. The other people in the contest GAINED so much weight it was insane. Everyone had the same logic.."I'll start January 1st."

I'm pretty much used to it now. (other than the craving every now and then.)

[BigDaddyBuk]

just foes toshow how everybody's physiology is different.

at 220 lbs i look like i might be 180.

at 175 i look fucking anorexic.

do your thing, man.

[gene cisco]

Thank you. It's funny, you have no idea how many death threats the dude who came up with the contest got. He planned this to occur during the holiday season. Thanksgiving was hell for people in my office, and during Christmas we were having holiday parties almost everyday. Clients sent in cookies and cakes and whatnot. The other people in the contest GAINED so much weight it was insane. Everyone had the same logic.."I'll start January 1st."

I'm pretty much used to it now. (other than the craving every now and then.)

If it were easy everybody would look good. Thats the fun part about it. Since its so dam hard you stand out from the crowd when finished. Sad that alot of people dont experience the natural high that the discipline that it takes to diet, change your lifestyle and look and feel good give you.

[Rollie_Fingaz]

If it were easy everybody would look good. Thats the fun part about it. Since its so dam hard you stand out from the crowd when finished. Sad that alot of people dont experience the natural high that the discipline that it takes to diet, change your lifestyle and look and feel good give you.

I feel you. The thing that makes me feel good is when I put something on that I haven't worn in awhile and it fits baggy as hell. The weight is coming off in the right places though, so I can't complain.

[Multi - Personality]

Cool. I'll set it off (I'll update this as the weeks go by).

Right now we are doing a weight loss contest at my job. It is a 16 week program. I broke the 16 week period into 5 phases:

Phase 1-Weeks 1-3: No fast food/junk food
Phase 2-Weeks 4-6: No artificial colors/sweeteners (no white sugar or flour)
Phase 3-Weeks 7-9: No red meat
phase 4-Weeks 10-12: No dairy
Phase 5-Weeks 13-16: Daniel's fast: Vegan diet-only organic vegetables and natural fruit juices/water.

Week 1 (initial weigh in): 203.5 lbs.
Week 2: 199.5 lbs.
Week 3: 194.5 lbs.
Week 4: 190.5 lbs.
Week 5: 187.75 lbs.
Week 6: 185.25 lbs.
Week 7: 184.0 lbs.
Week 8: 180.5 lbs.
Week 9: 178.5 lbs.
Week 10: 175.25 lbs.
Week 11: 175.0 lbs.

Initally I wanted to go straight into the Daniel's fast, but that is too big of a shock to my system. I use each phase to gradually wean my self off of the things that I can't eat in the next phase of the diet. I'm doing the protein fruit shakes and oatmeal in the morning, and the last of the fish and chicken will be out of my house by this coming Friday. I was considering starting the Daniel's fast early..I'm undecided about that. Also, I did a colon cleanse which helped out a LOT.

From a workout stand point, I initally rode the stationary bike in the morning for 20 minutes (adding 2 minutes every week) After work i work out with light weights with high reps and initally ran for 15 minutes (adding 5 minutes each week untill I get to 60 minutes..which I got to this week.)

I don't eat after 10 PM..and before I go to bed I do pushups and sit ups.

Hey Rollie...i like this Diet/Fast. If you don't mind i would like to try this out as well. I'm also working out along with a few friends to work off Thanksgiving & Christmas...:lol::lol:........I'll post updates as well when i get a chance.

I also have another question. I'm basically giving up eggs & Milk. What alternatives can i have for breakfast?

[Rollie_Fingaz]

Hey Rollie...i like this Diet/Fast. If you don't mind i would like to try this out as well. I'm also working out along with a few friends to work off Thanksgiving & Christmas...:lol::lol:........I'll post updates as well when i get a chance.

I also have another question. I'm basically giving up eggs & Milk. What alternatives can i have for breakfast?

I eat oatmeal mixed with honey or granola and berries...or sometimes a fruit salad.

For those that are curious: the Daniel's fast (some people cut out seafood from the diet and go strict vegan.):

http://www.metrocathedraloftruth.com/pdf/DANIELFASTREVISED.pdf

[m2m]

I've been off and on with hitting the gym because of my work and school schedule but I've been pretty consistent with eating right. My goal is to hit the gym throughout the week and rest on the weekend. Shouldn't have much of a problem sticking with it since its either go to the gym or sit in traffic for an hour. :smh::smh:

I'm about 215-218 right now but I lost 25 pounds just from eating right and not messing with fast food. I don't have a target weight, I'm just trying to toned.

[bigirl]

I wish to lose 10-15 lbs and fit back in a size 8 as opposed to a 10. As of yet I have made zero progress towards my goal :lol: :smh:

[AgentCreed]

i'm gonna get into the oatmeal i never liked them much but eggs raise shit...i only eat egg whites anyway but gonna change it up...i like your plan i am coming up with one of my own and yours has some solid elements on it....

i'm using the concept of the psx90 thing ppl were burning on here....shock the body...starting jan 28th i am doing just cardio and back and stomach, leg exercises til feb 28th then i will add light weights for arms and chest then 3rd month every other week i will double my work outs and do two a days and start running on the track at my old college once a week....

eating wise just water and coffee and tea...i dont drink a drop of liquor, lots of fruits and veggies, chicken and turkey no more steak or beef, i dont eat swine...i am cutting rice out and other starches and no more white breads...

and i take vitamins and suppliments to double on the stuff in my body to increase whole body health...

i am determined by june to have a 6pack, wingtips and other good stuff...my clothes r already not fitting and r baggy as hell now but i dont mind...

[m2m]

I also have another question. I'm basically giving up eggs & Milk. What alternatives can i have for breakfast?

What about almond or rice milk? It was suggested on the board a while back, that's all I drink now.

[Multi - Personality]

What about almond or rice milk? It was suggested on the board a while back, that's all I drink now.

DO you make the Almond milk your self or do you buy it in a store? Also, how good is it for you and do you get the same nutrients from regular milk and symptoms (ie. gas and acne)??

ONE

[the_monsterous_monster]

I'm currently probably around 220-225lbs. Which is a large difference from what I weighed close to a year ago! At 6'1", I was in the 270lbs. ballpark. However, I've been unable to eat and train properly for the last 3-4 months and have thus lost that weight and strength. However, I fully intend on hitting the gym again and starting my diet again. I have no plan on hitting 270lbs. again, but hopefully I will reach 250lbs. in the next 3-4 months with a steady regimine of exercise and cardio.

My only problem is that the equipment at my school fucking sucks! I'm going to have to hit the weights like Arnold and 'em back in the Pumping Iron days. I've been fucking spoiled by the high-tech equipment at my old gyms. Ahhhh....but oh well, have to make it happen.

[m2m]

DO you make the Almond milk your self or do you buy it in a store? Also, how good is it for you and do you get the same nutrients from regular milk and symptoms (ie. gas and acne)??

ONE

I get it from Trader Joes (or any other farmer's market type store). It's calcium and vitamin enriched so it has the same nutrients as normal milk.

[kew]

im starting @ 270 trying to get down to 230.
1500 calories and ex. 3X a week for first month

[gene cisco]

im starting @ 270 trying to get down to 230.
1500 calories and ex. 3X a week for first month

So you serious business!!!

You got that willpower!!!!


1500 calories???? 3x a week for the first month?? That will do it. After that bump up the calories a little and turn up the exercise to 5 days. I actually would do 1500 with 3x at the gym for 2 weeks, then switch to 2000 and the gym 5 times a week for the next 2 weeks.

You should be right by the time its hot(at least in the north).

[OnSlaught]

just foes toshow how everybody's physiology is different.

at 220 lbs i look like i might be 180.

at 175 i look fucking anorexic.

do your thing, man.

All you old bastids tryin' to lose weight and shit! :lol::lol: I KID, I KID!!

Buk you are definitely right, 'cause at 215 lbs I look like I'm 225, and @ 220 I look like I'm 235...so my goal is to actually get up to 235, so I can LOOK like I'm close to 250. I just got to eat, and I have no problem doing that.

HOwever, since I eat a lot, I tend to not want to cook as much because it's such a chore. Anyone have any easier suggestions on how to increase my protein intake as well as other nutrients (I already eat like 2-3 protein shakes a day) but not sit in front of the stove all damn day and still get a healthy meal in?

[Rollie_Fingaz]

All you old bastids tryin' to lose weight and shit! :lol::lol: I KID, I KID!!

Buk you are definitely right, 'cause at 215 lbs I look like I'm 225, and @ 220 I look like I'm 235...so my goal is to actually get up to 235, so I can LOOK like I'm close to 250. I just got to eat, and I have no problem doing that.

HOwever, since I eat a lot, I tend to not want to cook as much because it's such a chore. Anyone have any easier suggestions on how to increase my protein intake as well as other nutrients (I already eat like 2-3 protein shakes a day) but not sit in front of the stove all damn day and still get a healthy meal in?


Keep it simple. I don't know if you are married (meaning that I don't know if you cook for just yourself or your wife and kids) But if you live alone, invest in a Foreman Grille. Best thing ever made for single dudes.

I take a Sunday and prep my food anyway since I'm monitoring calories. I portion out and individually wrap everything, so that Monday through Friday when I get home from the gym, I can eat within 15-20 minutes. I work 8:30 to 5 and immediately go to the gym, so by the time I get home, it's usually around 9 PM. I will NOT eat after 10 PM, so I don't have time to bull shit when it comes to preparing food. Doing it this way you can throw together a meal quick and be healthy.

[OnSlaught]

Keep it simple. I don't know if you are married (meaning that I don't know if you cook for just yourself or your wife and kids) But if you live alone, invest in a Foreman Grille. Best thing ever made for single dudes.

I take a Sunday and prep my food anyway since I'm monitoring calories. I portion out and individually wrap everything, so that Monday through Friday when I get home from the gym, I can eat within 15-20 minutes. I work 8:30 to 5 and immediately go to the gym, so by the time I get home, it's usually around 9 PM. I will NOT eat after 10 PM, so I don't have time to bull shit when it comes to preparing food. Doing it this way you can throw together a meal quick and be healthy.

Thanks alot...I'm wondering if I should eat after 10 PM too...like a protein shake before I got to bed or another lighter meal...

[bionicbrown]

12/01/07 | Starting Weight: 255 lbs

Update - 1/20/08 | Current Weight: 245 lbs
Update - 2/09/08 | Current Weight: 240 lbs
Update - 5/21/08 | Current Weight: 235 lbs - slacked off a bit, but back on it.
Update - 4/1/09 | Current Weight: 190 lbs

Goal Weight: 175-180 lbs

[goldmemba]

190lbs want to get to 150lbs

[MCP]

I'm currently attending the gym 3-4 times a week doing a mixture of weights and cardio.

Start off with 30mins on the bike at level 20
10 mins alternating between the treadmill and rowing machine.

Afterwards I go on the weights and workout on two different body parts each time e.g. Chest and back one day, legs and shoulders on another day etc.

Goal wise I wanna come down to 210lbs from where I'm now at 235

[nails732]

goal is to get back up to a solid 200lbs and get my heavy lifting back up to 300 or better

MONDAYS CHEST 2 TO 4 HRS STARTING AT 100 LBS TO 200 LBS 5REPS SET OF 10 TILL CAN LIFT NO MORE FINISH WITH 30 MIN CARDIO AND TRIP TO THE STEAM ROOM

TUESDAY SHOULDERS 1 TO 3 HRS STARING AT 30 LBS TO 70 DUMBELLS 5 TO 6 REPS SET OF 10 AND COMPLETING WITH BARBELLS FINISH WITH 30 MIN CARDIO

WEDNESDAY BACK 2 TO 3 HRS STARING WITH 90 LBS TO 160 SEATED PULL DOWN 5 REPS SET OF 10 SEATED ROWS STARTING AT 90 LBS TO 180 LBS 5 REPS SETS OF 10 STANDING BARBELL ROWS 100 LBS FINISH 30 MIN CARDIO

THURSDAY BICEPS START WITH STRAIGHT BARS 20 LBS TO 70 LBS 4 REPS SET OF 10 CURL BAR 60 LBS TO 100 LBS TILL COMPLETION FINISH WITH DUMBELL CURLS AND 20 MIN CARDIO

FRIDAY TRICEPS STARING WITH Skull Crunches 60 LBS TO 125 LBS FINISH WITH STANDING PULL DOWN 50 LBS TO 80 LBS FINISH WITH 30 MIN CARDIO

[gene cisco]

Here goes.

Bodyweight was 278 at 6'3"

Even though I have not been lifting heavy, cause I tend to just do dips and pull ups. I tested my close grip bench strength and did 475, this is with one finger on the smooth part of the olympic bar. Its not where it should be or was, but I havent been training the lift.

Ok, havent eaten anything all day long, and its 9:20 as I post this. I will have a half gallon of soy milk today. And that will be that. I decided to transition to my fast this way.

I can see 4 abs to give ya'll a picture of where I am at. Goal is a shredded 8 pack. :yes: :yes: :yes:

OK so tomorrow will be my first day of NO FOOD OR LIQUID BUT WATER AND GREEN TEA. I drink a gallon of green tea a day. Yes I said a GALLON. I also will be working out every day.

Before anybody thinks "THATS INSANE" I am an experienced FASTER, this is nothing to me or my body.

I will keep the board posted and will report my weight as of next monday but will not test my strength again UNTIL 2 weeks after the fast.

I will work out pulls and dips everyday like I am locked the fuck up and will squat every 3rd day medium/light. I also will hit the sauna to let the skin eliminate toxins and not overtax my internal organs. I work out everyday with dips/pulls cause ever since I started training that prison style workout it has given me the best results and my body got used to it, I noticed some of the best built cats came from the joint and they train every fucking day, sometimes with minimal nutrients, but still are in better shape than most the general public and most gym members.

AGAIN THIS IS HARDCORE SHIT AND I DONT ADVISE IT TO EVERYONE, people got to have the willpower to hold a water fast and actually move. After like the 3rd day your body tends to go right after the fat.

From years of fasting, I am able to hold alot more bodyweight(muscle) than most people with eating alot less, cause yes my metabolism as slowed, which is IMHO a good thing as my body does more with less. I eat one meal daily and fast for 1-3 days every month.

For those wondering I got to 280-85 when I was 18 years old(32 now), I got the mass by drinking gallons of milk and busting my ass in the gym, but over the years have refined my body. I aint seen under 200lbs since I was 14-15 and have been working out steady since the age of 11-12. On the real side I drank so much milk my parents worried bout me getting stones.

I really believe your body as a muscle/fat set point and I really believe that after years of training an experienced lifter gets away with shit they wouldnt get away with otherwise.



Just my 2 cents and experience.

[African Herbsman]

current 6'2" 210

goal 225, on a strict vegan diet.

I've gained 15 lbs of muscle in the last 6 months, still trying to put on this last 15.

[Izayoi]

I'm 5'4, 125 lbs. My goal is to lean down enough to get a 4-6 pack, and continue to build some lean mass.

No weight loss goal- I gained some mass weight now trying to cut.

[OnSlaught]

current 6'2" 210

goal 225, on a strict vegan diet.

I've gained 15 lbs of muscle in the last 6 months, still trying to put on this last 15.

Damn on a vegan diet! :eek:

Tell me brotha, how do you plan to do that? I'd be interested to find out...

[African Herbsman]

^^^ I've been vegan for the last 14 years. When I caught the workout bug I was 175. The 35 lbs of mass I've added since then have been strictly from plant proteins, lots of water, and hard work. I don't do the whey thing.

I alternate weights and bodyweight exercises. Right now I'm doing a 5*5 full body workout that focuses on compound movements; Bench presses, pull-ups, dips, deadlifts, squats, rows, military presses.

Vegan doesn't always mean scrawny.

www.veganfitness.net

[gene cisco]

^^^ I've been vegan for the last 14 years. When I caught the workout bug I was 175. The 35 lbs of mass I've added since then have been strictly from plant proteins, lots of water, and hard work. I don't do the whey thing.

I alternate weights and bodyweight exercises. Right now I'm doing a 5*5 full body workout that focuses on compound movements; Bench presses, pull-ups, dips, deadlifts, squats, rows, military presses.

Vegan doesn't always mean scrawny.

www.veganfitness.net

Great job, and the discipline you must have.

[Rollie_Fingaz]

Damn on a vegan diet! :eek:

Tell me brotha, how do you plan to do that? I'd be interested to find out...

Check out the new post I dropped on the subject.

[shams]

I'm 6 feet and I weigh 160 lbs. My goal is to put on 25-35 lbs of toned muscle.

My weight never really fluctuated since high school. The only meat I eat is fish.

I don't mess with anything that has MSG, or corn syrup solids.

What foods should I eat or supplements should I take to gain and maintain that weight while sticking to my diet?

Also, what exercises should I do to evenly distribute the weight?

Thanks

[big pimp]

Glad to be here.
my goal is to gain weight by eating right to gain weight. and working out 3 times a week.

[Rollie_Fingaz]

Week 12: 172.25 lbs. :yes:

[gene cisco]

Update!!!!

6'3" 259 or so.

Wow, I was holding a shit load of aqua(as usual). :lol:

I went all out instead of holding back, everyday I did a fucking hour-hour. Then I hit the sauna, 30 mins. I also soaked for bout 30 minutes in epson salt. I am breaking my fast today as I am ahead of schedule. I got my six, but it isnt deep yet and aint no dam 8.

Back got cut the fuck up and even though I am flat from no carbs I am vascular. Lower back coming in nice. Face is noticeably thinner, I got high cheek bones and any lil weight makes our faces look fuller.

I will down this orange juice to night, and tomorrow some more with baby food.

I will take it slow this week just filling in the muscle and eating super clean. Then go hard again next monday. I will take a few days off from the gym to let my body rebuild and rest, as this is very stressful.

I was really bouncing off the dam wall all week and couldnt sit fucking still to save my life.

So far so good, I have plenty of time left.

[Rollie_Fingaz]

Update!!!!

6'3" 259 or so.

Wow, I was holding a shit load of aqua(as usual). :lol:

I went all out instead of holding back, everyday I did a fucking hour-hour. Then I hit the sauna, 30 mins. I also soaked for bout 30 minutes in epson salt. I am breaking my fast today as I am ahead of schedule. I got my six, but it isnt deep yet and aint no dam 8.

Back got cut the fuck up and even though I am flat from no carbs I am vascular. Lower back coming in nice. Face is noticeably thinner, I got high cheek bones and any lil weight makes our faces look fuller.

I will down this orange juice to night, and tomorrow some more with baby food.

I will take it slow this week just filling in the muscle and eating super clean. Then go hard again next monday. I will take a few days off from the gym to let my body rebuild and rest, as this is very stressful.

I was really bouncing off the dam wall all week and couldnt sit fucking still to save my life.

So far so good, I have plenty of time left.

Good work, my dude..but don't break your fast.

[Izayoi]

Update!!!!

6'3" 259 or so.

Wow, I was holding a shit load of aqua(as usual). :lol:

I went all out instead of holding back, everyday I did a fucking hour-hour. Then I hit the sauna, 30 mins. I also soaked for bout 30 minutes in epson salt. I am breaking my fast today as I am ahead of schedule. I got my six, but it isnt deep yet and aint no dam 8.

Back got cut the fuck up and even though I am flat from no carbs I am vascular. Lower back coming in nice. Face is noticeably thinner, I got high cheek bones and any lil weight makes our faces look fuller.

I will down this orange juice to night, and tomorrow some more with baby food.

I will take it slow this week just filling in the muscle and eating super clean. Then go hard again next monday. I will take a few days off from the gym to let my body rebuild and rest, as this is very stressful.

I was really bouncing off the dam wall all week and couldnt sit fucking still to save my life.

So far so good, I have plenty of time left.

Wow Gene!

How do you maintain your progress after breaking your fast?

[gene cisco]

Wow Gene!

How do you maintain your progress after breaking your fast?

VERY CAREFULLY!!!!!! :lol:

I introduce the CLEAN CALORIES in slowly for the first couple days and rest. Muscles are depleted and soak everything up quickly and the water weight returns. After I am carbed back up and fresh, I get back at it.

As long as the diet is clean you are good.

[the_monsterous_monster]

Gene Cisco,

You only do pull-ups and dips?
How does that impact your other body parts?
Do you find that you've gained more over-all strength when you do a military press, bent-rows, curls, etc....?

It might be something that I might consider taking up.

[MCP]

Haven't been able to go to the gym recently due to myself coming down with a cold :smh: Bad timing or what.

Once I got rid of this damm cold, I'm gonna be starting off with dips and pullups and press ups. Luckily for me there a unused pipe running parallel to the ceiling in the hallway of my flat on which I've practising my pull ups.

Now the hardest part for me is keeping focused on the dieting side of things. I tend to overeat, even on the foods which are good for you.

Any help here is appreciated.

BTW and excellent thread.

[gene cisco]

Good work, my dude..but don't break your fast.

Actually it served its purpose quite well, so I will until this coming monday to start another one and see where I am at from there.

[gene cisco]

Gene Cisco,

You only do pull-ups and dips?
How does that impact your other body parts?
Do you find that you've gained more over-all strength when you do a military press, bent-rows, curls, etc....?

It might be something that I might consider taking up.

I also do close grips benches, squats and rarely, once in a blue moon I throw in hammer curls. I also throw in side laterals sometimes, as a superset to my dips,pull workout. Thats it as far as weights are concerned, I dont do rows, regular bench, incline,military presses, other curls, nothing.

I vary the resistance on my pull ups and dips, I have a weight belt where I can add 45lb plates to my dips and pulls.

As far as other body parts, well the pulls and hand variations(turn them into chins to work the biceps) take care of my biceps,forearms and back.

The dips and their grip variations take care of my tris,shoulders, and chest.

I do feel the strength easily transfers to other exercises, but I have gone quite heavy in dips(in my opinion anyway) using 4 45lb plates for added resistance and alot of times just banging them out for quite a few sets with 2 45lb plates. I also use 2 45lb plates for my pull ups(more often just one), and got up to 3 plates.

All that strength that is built is functional and transfers to other things easily, I have been doing this since 04.

IMHO people shouldnt ask how much you bench, they should ask how much do you DIP??? It is the upper body squat, king of kings!!!! :yes: :yes:

And plus you will stay injury free with dips, just tell me how many benchers you know with shoulder problems(I was one). I can't even count anymore.

Good luck if you decide to change up.

[the_monsterous_monster]

Yeah, I already have shoulder problems. The incline bench is no longer an option due to the strain it puts on my shoulders. I can somewhat understand the dip aspect, but pull-ups have me a little mystified. When I was in the 270lbs. ( I'm 6'1" ) and I attempted pull-ups at that weight, shit was extremely uncomfortable. As I've lost weight and gotten to around 225lbs., pull-ups feel comfortable on my joints. You being 6'3" and 278lbs., does the pull-up motion feel odd to you at times? Anyway, I'm about to super-set bench and dips today.

[gene cisco]

Yeah, I already have shoulder problems. The incline bench is no longer an option due to the strain it puts on my shoulders. I can somewhat understand the dip aspect, but pull-ups have me a little mystified. When I was in the 270lbs. ( I'm 6'1" ) and I attempted pull-ups at that weight, shit was extremely uncomfortable. As I've lost weight and gotten to around 225lbs., pull-ups feel comfortable on my joints. You being 6'3" and 278lbs., does the pull-up motion feel odd to you at times? Anyway, I'm about to super-set bench and dips today.

If you keep your hands too wide this can happen to some people with shoulder problems. I try to keep a grip just outside shoulder grip most times, it takes stress of my shoulders. Sounds like you just werent that functional at 270, maybe at 6'1", 225-250-60 might be a better weight. You should not be uncomfortable doing pulls with your bodyweight unless you got preexisting injuries. Alot of big guys have trouble with pulls, it all comes down to being able to "pimp" your own bodyweight, if you can't bang out 15, the reality is you are either too weak and/or holding to much fat or "fake" nonfunctional muscle. That means you must work your ass off to remedy this!!!!!!!!!!!!!

If you have shoulder problems leave the flat barball bench alone period, then when your shoulder feels fresh start doing only close grips. You will be doing less weight, especially since you are kinda of tall. Dont worry, in a few months you will get that weight up. Pretty soon your close grip will be other peoples regular bench. :yes: Your regular bench, if you choose to do it, will be beyond that. :yes:

You can bench injury free, but few people have the mechanics right(thus all the shoulder problems you see with the bench), and if you do have them down, you have to never, ever slip up. Its just not worth it for most people.

Also, the close grip bench(hands inside shoulders, usually index finger on smooth part of bar) is more functional strength than the regular bench.

It takes time but your shoulder will heal, I had a serious rotator cuff injury(for years it hurt to brush my teeth) and kept spinning my wheels for years with the flat bench, finally gave it up for close grips and dips and feel like I did b4 the injury. :yes:

[Rollie_Fingaz]

If you have shoulder problems leave the flat barball bench alone period, then when your shoulder feels fresh start doing only close grips. You will be doing less weight, especially since you are kinda of tall. Dont worry, in a few months you will get that weight up. Pretty soon your close grip will be other peoples regular bench. :yes: Your regular bench, if you choose to do it, will be beyond that. :yes:



My man, I found this out the hard way.

From what I was told by the physical therapist that popped my shoulder back and rehabbed me :rolleyes: When you over train your chest the muscles get so strong that they pull your shoulders forward in an awkward position. I used to bench all the time, so I know. The best way to remedy that is to ease up on the bench and train back. If you train back the muscles will pull your shoulder back in it's natural alignment.

I'm naturally big in the chest so my shoulder pops out all the time. I can't sleep on my stomach because sometimes it happens in my sleep.:smh:

[gene cisco]

My man, I found this out the hard way.

From what I was told by the physical therapist that popped my shoulder back and rehabbed me :rolleyes: When you over train your chest the muscles get so strong that they pull your shoulders forward in an awkward position. I used to bench all the time, so I know. The best way to remedy that is to ease up on the bench and train back. If you train back the muscles will pull your shoulder back in it's natural alignment.

I'm naturally big in the chest so my shoulder pops out all the time. I can't sleep on my stomach because sometimes it happens in my sleep.:smh:

Yes. The problem is compounded cause most people have weak ass triceps, the shoulders are doing too much work. Also, like you said, most people 4get back........out of sight out of mind, that is why a great back leaves such an impression, most people dont have that V shape, they just chest and bi's, and abs. The back plays a part in the bottom part of the lift, when the shoulder is at its most disadvantageous position, weak back more stress on the shoulders.

The shoulder joint is so fragile it isnt even funny. I refuse to have any of my clients do the flat barbell bench, they will thank me for it when they dont have the shoulder problems of the others. You can do it 99 times right, but that one wrong time is all that matters.

[Rollie_Fingaz]

Yes. The problem is compounded cause most people have weak ass triceps, the shoulders are doing too much work. Also, like you said, most people 4get back........out of sight out of mind, that is why a great back leaves such an impression, most people dont have that V shape, they just chest and bi's, and abs. The back plays a part in the bottom part of the lift, when the shoulder is at its most disadvantageous position, weak back more stress on the shoulders.

The shoulder joint is so fragile it isnt even funny. I refuse to have any of my clients do the flat barbell bench, they will thank me for it when they dont have the shoulder problems of the others. You can do it 99 times right, but that one wrong time is all that matters.

It's a bitch to rehab too, because ball/socket joints have a wider range of motion than say, the knee which is more linear.

[Rollie_Fingaz]

Week 13: 171.5 lbs.:D

[Izayoi]

Week 13: 171.5 lbs.:D

:yes: Congrats Rollie!

[gene cisco]

Update.

270lbs

I took the whole fucking week off, although I ate clean. I gained the water weight back and my muscles are full. So the net weight loss for the week was 8lbs. :D :D :D :D

I am now gonna really bust ass for the next 2 weeks!!!!!!!! I am on schedule the week off did not hurt me at all and was needed to get my mind right for these 2 weeks of hell!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[Rollie_Fingaz]

:yes: Congrats Rollie!

Thank you. :)

[Electric Relaxation]

5'11", 205. Wanna get to about 180-185 lean muscle by the summer. Help your boy out.

[Rollie_Fingaz]

Week 14: 169.25 lbs.*

*-This weigh in was on Wednesday. I had a stomach virus the last couple days and left the gym alone.

[the_monsterous_monster]

Rollie_Fingaz,

I'm sure I could go back and find it out, but fuck, I don't feel like doing that much leg-work.

What's your height, starting weight, and target?

[Rollie_Fingaz]

Rollie_Fingaz,

I'm sure I could go back and find it out, but fuck, I don't feel like doing that much leg-work.

What's your height, starting weight, and target?

Height: 5'-10"
Starting Weight: 203.5 lbs.

I don't have a target. I'm just going to see how much I can lose over 16 weeks and still be healthy.

[the_monsterous_monster]

Do you intend to lose wieght, then put it back on in the form of muscle? I think 5'10" and 200-210 brolly is a good look (no homo).

[gene cisco]

270 again.

I did nothing this past week, again being lazy and making excuses!!!! Just ate clean.

[Rollie_Fingaz]

Do you intend to lose wieght, then put it back on in the form of muscle? I think 5'10" and 200-210 brolly is a good look (no homo).

I intend on put on 10-15 pounds of solid muscle before August. I'm not going to change my diet that much, just add more protein like chicken and fish (although I like this new vegan diet.) My days of trying to get brolic are over. I would prefer to have a nice overall physique. :yes:

[gene cisco]

I intend on put on 10-15 pounds of solid muscle before August. I'm not going to change my diet that much, just add more protein like chicken and fish (although I like this new vegan diet.) My days of trying to get brolic are over. I would prefer to have a nice overall physique. :yes:

Yeah, you really made a lifestyle change, aint no fucking diet. You are a great example for the board, keep up the good work.

I will tell you most people do not have the will that you have.

[Izayoi]

Yeah, you really made a lifestyle change, aint no fucking diet. You are a great example for the board, keep up the good work.

I will tell you most people do not have the will that you have.

:yes::yes::yes:

Rollie you are a great inspiration.I'm sure there's more than a few lurkers out there trying to do what you are doing.

[Rollie_Fingaz]

Yeah, you really made a lifestyle change, aint no fucking diet. You are a great example for the board, keep up the good work.

I will tell you most people do not have the will that you have.

Fuck willpower..I'll be at Chilli's the day after this shit is over. :lol:

[Rollie_Fingaz]

Week 15 weight: 168.5 lbs.

EDIT- BTW, I upped my cardio to 30 minutes in the morning and 90 minutes at night. This is the last week of the contest, so starting Monday, I will do 2 hours of cardio a night until Friday. This will be circuit training. I want to finish this off strong.

[Rollie_Fingaz]

The dips and their grip variations take care of my tris,shoulders, and chest.



Can you expand on this? You got me curious.

[gene cisco]

Can you expand on this? You got me curious.

I use a V dip bar. I use the wide part and lean foward to hit the chest. I move in to the closer part and stay upright to concentrate on the triceps more.

[Izayoi]

Fuck willpower..I'll be at Chilli's the day after this shit is over. :lol:

:lol::lol::lol: Rollie!

[pantha266]

just foes toshow how everybody's physiology is different.

at 220 lbs i look like i might be 180.

at 175 i look fucking anorexic.

do your thing, man.
I'm the opposite. At 195, people swear I'm 210.

[gene cisco]

269, I ate clean again, just upped my workout.

[Rollie_Fingaz]

269, I ate clean again, just upped my workout.

Good work, my dude.

[a2smooth]

at 280 trying to aleast get to 250 by may first step no more fast food at work with co-workers i work 12hr days so it alway breakfast lunch in dinner at work

[Rollie_Fingaz]

Week 16 weight: 167.75 lbs.

Official final weigh-in is Monday!!:dance:

[gene cisco]

Stayed at 269. Did a whole week of greasing the groove squats!!!!!

[Rollie_Fingaz]

My weight at the final weigh-in was..













wait for it..















wait for it..





















:dance:162.5 lbs.:dance:

[Izayoi]

My weight at the final weigh-in was..

wait for it..

wait for it..

:dance:162.5 lbs.:dance:

Rollie- I am so proud of you sir!!!!

That is amazing and a great inspiration for everyone viewing this forum and thread.

:dance2::dance2::dance2:

[Izayoi]

Stayed at 269. Did a whole week of greasing the groove squats!!!!!

Do tell me more! :yes:
Squats are my fav exercise.

[Rollie_Fingaz]

Stayed at 269. Did a whole week of greasing the groove squats!!!!!

Why does that sound like a dance??:lol::lol:

Rollie- I am so proud of you sir!!!!

That is amazing and a great inspiration for everyone viewing this forum and thread.

:dance2::dance2::dance2:

Thank you very much..:D

**EDIT-Just to show proof..these jeans used to fit. It's the closest I've been to a six pack in years:

http://i19.photobucket.com/albums/b159/Dat_Yella_nigga_Rollie/1625lbs.jpg

[big-gus]

193 right now

trying to get to 165 by the end of the summer!

Slow and easy wins the race

Rollie thats def whats up! How long did it take??

[Rollie_Fingaz]

Rollie thats def whats up! How long did it take??

16 weeks (Check the first page of this thread, my dude.)

[gene cisco]

Do tell me more! :yes:
Squats are my fav exercise.

Yeah, I started last saturday, just banging out sets of 5. Still going after all this time. At first it was hard, now it seems like my legs are ready for it and I am getting stronger.

[gene cisco]

Why does that sound like a dance??:lol::lol:



Thank you very much..:D

**EDIT-Just to show proof..these jeans used to fit. It's the closest I've been to a six pack in years:

http://i19.photobucket.com/albums/b159/Dat_Yella_nigga_Rollie/1625lbs.jpg

Dam, you ready for summer already. Great job. :yes:

Seems like if you did weighted exercises your abs would show more(sheeeeet you can already see them easily), your BF% looks pretty low. You abs would stick out like little baby fists if you work them with some weights. :yes:

I like the weighted seated crunch and the weighted lying crunch.

[Rollie_Fingaz]

Dam, you ready for summer already. Great job. :yes:

Seems like if you did weighted exercises your abs would show more(sheeeeet you can already see them easily), your BF% looks pretty low. You abs would stick out like little baby fists if you work them with some weights. :yes:

I like the weighted seated crunch and the weighted lying crunch.

I strictly did variations of sit-ups, crunches, and cable work. I didn't want to use weights as much because I didn't want my ab muscles to protrude that much.

Right now I'm going to take a week to rest. (rest being light cardio and weight training.) and hit the gym hard next week. I liked what I saw in that vegan fitness board and I want to see if I can put on 10-15 pounds of muscle by late August. (Primarily in my legs.) So that will be my next project. I will use this week to construct a new workouk/diet plan. Any help any of you can give will be appreciated.

[gene cisco]

I strictly did variations of sit-ups, crunches, and cable work. I didn't want to use weights as much because I didn't want my ab muscles to protrude that much.

Right now I'm going to take a week to rest. (rest being light cardio and weight training.) and hit the gym hard next week. I liked what I saw in that vegan fitness board and I want to see if I can put on 10-15 pounds of muscle by late August. (Primarily in my legs.) So that will be my next project. I will use this week to construct a new workouk/diet plan. Any help any of you can give will be appreciated.

Bruh, just take the week off and eat clean. A complete break every once in a while is great and gets your mind and body primed for the next attack.

You just busted ass for 16 weeks.

Just hit the steam,sauna and hot tub for the week, and pat yourself on the back. Next monday, get back to busting ass!!!!!!!!!!!!!

[big-gus]

I actually went to the first page after i posted that. The program sounds very very good. No gimmicks and it is slow and easy.
This is my week off too.

Yo i was so stressed out yesterday cuz of an exam i had to take today that when i weighed myself last night i only weighed 189!
Felt pretty good!

[Rollie_Fingaz]

Bruh, just take the week off and eat clean. A complete break every once in a while is great and gets your mind and body primed for the next attack.

You just busted ass for 16 weeks.

Just hit the steam,sauna and hot tub for the week, and pat yourself on the back. Next monday, get back to busting ass!!!!!!!!!!!!!

I was actually going to do that. I ate a few things on Monday (A couple chicken fingers) but other than that I'm eating clean. I am going to have a light week at the gym to give my joints a rest. While I'm doing that, I'll be getting my info for my new diet.. Monday I start my next phase, but for right now, I feel good.:dance:

[Izayoi]

Why does that sound like a dance??:lol::lol:



Thank you very much..:D

**EDIT-Just to show proof..these jeans used to fit. It's the closest I've been to a six pack in years:

http://i19.photobucket.com/albums/b159/Dat_Yella_nigga_Rollie/1625lbs.jpg

From a ladies perspective....HOT :yes::yes::yes:

Go head Rollie! That made me :D.

[Rollie_Fingaz]

From a ladies perspective....HOT :yes::yes::yes:

Go head Rollie! That made me :D.

Thank you very much..

[the_monsterous_monster]

Bruh, just take the week off and eat clean. A complete break every once in a while is great and gets your mind and body primed for the next attack.

You just busted ass for 16 weeks.

Just hit the steam,sauna and hot tub for the week, and pat yourself on the back. Next monday, get back to busting ass!!!!!!!!!!!!!
Word up. For some inexplicable reason, motherfuckers never want to believe that a week ( even longer ) is GREAT for the body. Shit, I'm notorious for taking up to a month and longer off, then returning to the gym and beasting.

But yo, congrats to that dude, Rollie.
Been on his grind.

[Rollie_Fingaz]

Word up. For some inexplicable reason, motherfuckers never want to believe that a week ( even longer ) is GREAT for the body. Shit, I'm notorious for taking up to a month and longer off, then returning to the gym and beasting.

But yo, congrats to that dude, Rollie.
Been on his grind.


Thanks. I actually took most of the week off so I can prepeare for my next phase. I can't wait to get at the gym tomorrow.:yes:

[Rollie_Fingaz]

This weeks weight: 164.5 lbs. Not bad for taking a week or so off. I hit the gym heavy (actually overdoing it the first day.) I upped my protein intake and slightly modified my diet.

For what it's worth, I ate some McDonald's french fries two days ago and it fucked me up. I think I'm going to give up fried foods for good.

[Rollie_Fingaz]

This weeks weight: 166.75. Still look and feel about the same. I actually humbled myself and cut the amount of weight I was pushing and concentrated on form. I got really good workouts (in the case of my back, it was the best workout I've had in months.)

I've eaten broiled fish and I am considering putting egg whites back in my diet, but to tell you the truth, I really like the vegan diet. I also did the research and found a product cal Vega Meal Replacement, which is a supplement for vegans.

http://www.gotbody.com/public/ProductImages/DefImage/VEGPDR.jpg


http://www.gotbody.com/public/products/productDescription.aspx?PID=vegpdr&CatID=1858&Check=1

I will research it a little longer before trying it. For now, I'll stick to the soy protein..

[Rollie_Fingaz]

This weeks weight: 167.5 I got four REALLY good workouts this week.:yes:

[Ghost'Em]

Rollie,

How did your typical workout look over the 16 week period? I'm inspired by u. If u can do it then so can I. I have the same weight (maybe a little more) as u when u started and want to get down to about 170. Ned to s a sample workout because I'm gym illiterate.
Congrats by the way on the success.

[AristotlesOwn]

I topped the scale at 235 yesterday coming down from 260 since Jan 15th when I began cutting for the summer. I can see my abs coming back nicely. I have 10 more pounds to get back to my ideal weight. I hate cutting season, but I love the results.

Water is your friend in this process. Just a friendly reminder.

[Rollie_Fingaz]

This week: 171.0 lbs. That soy protein is no joke. I've managed to put on lean muscle and not put on (much) fat. I've taken 2 weeks off from heavy cardio, but I'm going into into it next week like this:

Monday/Thursday: 60 minute jog
Tuesday/Friday: 30 minutes of intense cross-training.
Wednesday/Saturday: leg training with weights.
**Calves everyday.**

[Rollie_Fingaz]

175 lbs this week. Didn't fuck with legs like I wanted to because I worked late. Hopefully that will be this week.

[Rollie_Fingaz]

This week: 177.0 lbs. I was not happy with my workouts this week because of my work schedule.:angry:

[Rollie_Fingaz]

Maintaining @ 178.0 lbs and I feel good.

Did yall give up on this post?!?!

[JofromthaNO]

I've been on and off the work-out circuit the past few months, but slowly getting back up to 4 days a week at the gym...I'll let you know, via inches lost, how I'm doing :D

[the_monsterous_monster]

About to seriously start restricting my carb intake. Feel like getting vascular as hell for the summer.

[SEXY_SCORPIO]

Why does that sound like a dance??:lol::lol:



Thank you very much..:D

**EDIT-Just to show proof..these jeans used to fit. It's the closest I've been to a six pack in years:

http://i19.photobucket.com/albums/b159/Dat_Yella_nigga_Rollie/1625lbs.jpg



:yes::yes::yes::yes:

[Rollie_Fingaz]

Sorry. I haven't been through in a minute.

Right now I'm 179.5lbs. I stayed off cardio for the last week or so with my busy schedule. Now that the weather is nice and gas prices are up I'll be doing my 10 mile bike ride twice a week starting next week. and trying to get at the pool at least once a week. There is a cardio class at the Y that happens every Tuesday that I want to try.

[Izayoi]

Sorry. I haven't been through in a minute.

Right now I'm 179.5lbs. I stayed off cardio for the last week or so with my busy schedule. Now that the weather is nice and gas prices are up I'll be doing my 10 mile bike ride twice a week starting next week. and trying to get at the pool at least once a week. There is a cardio class at the Y that happens every Tuesday that I want to try.

Oh yeah gas prices yet another incentive to ride that bike.
I just changed my program to try to get that 6 pack by end of June.
We'll see. I'm having a HARD time restricting carbs but am doing a green smoothie every morning with hemp protein that is pretty good.

[gene cisco]

Oh yeah gas prices yet another incentive to ride that bike.
I just changed my program to try to get that 6 pack by end of June.
We'll see. I'm having a HARD time restricting carbs but am doing a green smoothie every morning with hemp protein that is pretty good.

Back at it again dieting tomorrow morning. :yes: :yes:

Time to step in the phone booth and turn into anatomy chart man.

[Izayoi]

Back at it again dieting tomorrow morning. :yes: :yes:

Time to step in the phone booth and turn into anatomy chart man.


Are you fasting this time Gene? I'm thinking about doing a green smoothie fast to kick start these abs, just concerned about getting too skinny. I don't want to blow away. :smh:

[Rollie_Fingaz]

Glad yall took time from the "ocking" thread to post here. Especially you Gene, I see you made a new friend on the main board.:lol:

As for you, Ms...you been to Kaya's Kitchen yet??

Anyway, I'm in a loading phase for now..but I'm looking forward to some more cardio. I ride the bike outside tomorrow.

[gene cisco]

Are you fasting this time Gene? I'm thinking about doing a green smoothie fast to kick start these abs, just concerned about getting too skinny. I don't want to blow away. :smh:

Yes, and its about damn time, you know how I like to do it. Aint you like 120lbs, you already in shape, I think you just being a perfectionist with this ab thing.

[gene cisco]

Glad yall took time from the "ocking" thread to post here. Especially you Gene, I see you made a new friend on the main board.:lol:

As for you, Ms...you been to Kaya's Kitchen yet??

Anyway, I'm in a loading phase for now..but I'm looking forward to some more cardio. I ride the bike outside tomorrow.

Yeah, its comedy over there.

[Izayoi]

Glad yall took time from the "ocking" thread to post here. Especially you Gene, I see you made a new friend on the main board.:lol:

As for you, Ms...you been to Kaya's Kitchen yet??

Anyway, I'm in a loading phase for now..but I'm looking forward to some more cardio. I ride the bike outside tomorrow.

Isnt that in the NY area Rollie? I haven't. Heard good things :yes:

Yes, and its about damn time, you know how I like to do it. Aint you like 120lbs, you already in shape, I think you just being a perfectionist with this ab thing.


:hmm:........:lol: YOu right Gene! But hey that six pack is like that pair of shoes I saw at the store and I just have to have them! :lol:

[Rollie_Fingaz]

Isnt that in the NY area Rollie? I haven't. Heard good things :yes:

It's down the shore in Jersey. I will be there tomorrow for the breakfast buffet

:hmm:........:lol: YOu right Gene! But hey that six pack is like that pair of shoes I saw at the store and I just have to have them! :lol:

:lol:

[Rollie_Fingaz]

181.5lbs..

Man, After that game last night I'd hate to be the dude being trained by Gene Cisco today..:lol:

[Izayoi]

181.5lbs..

Man, After that game last night I'd hate to be the dude being trained by Gene Cisco today..:lol:

:lol: Gene's trainee getting the Lebron "momma sit yo ass down" treatment huh?

[Rollie_Fingaz]

:lol: Gene's trainee getting the Lebron "momma sit yo ass down" treatment huh?

:roflmao3:

[primal.primus]

doing 6 days a week in the gym...still dont want to cut out a day of lifting for cardio although i know i should...stomach gone...but the 6 packs im looking for..i think i need to start cardio...diet, well lotta water...no sweets etc although i think i can cut out some of that red meat...no bread....little fruit juice...i do drink light milk with my protein....oats and other fiber.....my old clothes dont even look like mine anymore...a long time ago i probably was around 37-38 in the waist im now 31...i dont weigh myself lol....but i take a lotta pics and do before and after...im not the man i used to be....my goal though is to get very lean very defined and its slow...but yeah i know i need to start cardio...im addicted to the feel good of lifting...and time is an issue i cant put more gym time in right now...but i will do some cardio in summer vacations....i feel strong as fuck

[Izayoi]

Primal cardio is my struggle too- sometimes it sooooo boring!
Its nice to have a buddy, but none of my friends run or workout on the same schedule.

[Rollie_Fingaz]

doing 6 days a week in the gym...still dont want to cut out a day of lifting for cardio although i know i should...stomach gone...but the 6 packs im looking for..i think i need to start cardio...diet, well lotta water...no sweets etc although i think i can cut out some of that red meat...no bread....little fruit juice...i do drink light milk with my protein....oats and other fiber.....my old clothes dont even look like mine anymore...a long time ago i probably was around 37-38 in the waist im now 31...i dont weigh myself lol....but i take a lotta pics and do before and after...im not the man i used to be....my goal though is to get very lean very defined and its slow...but yeah i know i need to start cardio...im addicted to the feel good of lifting...and time is an issue i cant put more gym time in right now...but i will do some cardio in summer vacations....i feel strong as fuck

Good job, my dude.

Primal cardio is my struggle too- sometimes it sooooo boring!
Its nice to have a buddy, but none of my friends run or workout on the same schedule.

It's the opposite for me. It was always hard working out with a partner, because we never had the same goals. Most people I worked out with was always on that, "get big as possible" routine. But because I have a heart condition (and I don't want to be huge) I just don't want to put on mass like that anymore. Plus I tend to do a lot of cardio and most people don't like that.

Working out alone takes away the excuse of, "I can't work out because my partner is not here" or, "my workout partner is running late", etc...funny thing is now that since I joined the Y, people want to work out with me..

I run for an hour by myself and it doesn't bother me..

[Izayoi]

Good job, my dude.



It's the opposite for me. It was always hard working out with a partner, because we never had the same goals. Most people I worked out with was always on that, "get big as possible" routine. But because I have a heart condition (and I don't want to be huge) I just don't want to put on mass like that anymore. Plus I tend to do a lot of cardio and most people don't like that.

Working out alone takes away the excuse of, "I can't work out because my partner is not here" or, "my workout partner is running late", etc...funny thing is now that since I joined the Y, people want to work out with me..

I run for an hour by myself and it doesn't bother me..


Good points Rollie! Having to meet someone somewhere tends to keep me on time and on track much better. One thing I will say about running alone though is it is much more "zen" and relaxing.

[Rollie_Fingaz]

Good points Rollie! Having to meet someone somewhere tends to keep me on time and on track much better. One thing I will say about running alone though is it is much more "zen" and relaxing.

I agree. Running/Cycling alone is my thinking time..probably the only time of the day I get to do so.

[Rollie_Fingaz]

182 lbs.

Gotta work out tomorrow because the fucking gym is closed on Monday.:angry:

[Rollie_Fingaz]

181 lbs.

I can live with that.:yes:

[gene cisco]

^^^^^

So what wait you planning to sit at for summer, its here in bout a week.

[Rollie_Fingaz]

^^^^^

So what wait you planning to sit at for summer, its here in bout a week.


Hell NO..

I rode the bike and got my jail workout on for most of the week because I couldn't get to the gym like I wanted. That's why I said I can live with the weight I was at..:yes:

I'll be back in there tomorrow around 3PM.

[gene cisco]

Hell NO..

I rode the bike and got my jail workout on for most of the week because I couldn't get to the gym like I wanted. That's why I said I can live with the weight I was at..:yes:

I'll be back in there tomorrow around 3PM.

I meant to say what weight. I know you got to the 60's before.

[Rollie_Fingaz]

I meant to say what weight. I know you got to the 60's before.

Honestly? I'm still cut (not as much as before). I've just been eating right and getting quality workouts. My main goal was balance, so I'm trying to work on weak spots (primarily my back) Not to mention I cut my cardio in half..

I'm still good. I'm want to stay around this weight, but to be honest I thrive on challenges. My cousin said that by the end of August (before we go to Florida) that he would have a better six-pack than me. So that's all the challenge I need. Monday I go berserk on my abs..:yes:

[Rollie_Fingaz]

183 and still lean. I think I'm going to go at it heavy with the cardio on Monday, but tonight..I do my bike ride. It's too nice outside to be cooped up in a gym. :yes:

[Rollie_Fingaz]

178..Kicked the cardio up a notch this week. :D

[Rollie_Fingaz]

176 lbs.

Have to take next week off for surgery, so I'm pissed about that.:angry:

[jimstarz]

^goodluck w/ the surgery

[Caleb K]

http://rapidshare.com/files/81148435/Bta_Bgn.part1.rar
http://rapidshare.com/files/81148349/Bta_Bgn.part2.rar
http://rapidshare.com/files/81148412/Bta_Bgn.part3.rar
http://rapidshare.com/files/81148427/Bta_Bgn.part4.rar
http://rapidshare.com/files/81148395/Bta_Bgn.part5.rar
http://rapidshare.com/files/81148458/Bta_Bgn.part6.rar
http://rapidshare.com/files/81148416/Bta_Bgn.part7.rar

[Rollie_Fingaz]

^goodluck w/ the surgery

Thanks. Hopefully I'll be ready to go back at it by next week. (It's going to be a short week because of the holiday.)

[Rollie_Fingaz]

Weight: 178 lbs. Just got cleared to train again.

[SlimKid07]

Rollie,
So you do strictly cardio? That's a huge drop in weight.


I'm trying to burn this stomach and lose weight but I've been gaining like crazy. I have a trainer 3 days out the week but the results haven't been there yet (5 months).

When I started I was at 245. Now I'm at 257.
I'm 6'5" and trying to get the lean build but with some good definition. Probably in that The Rock or Will Smith mold.


What should I eat (vegetarian)? How much cardio?

Good thread folks.
Peace

[Rollie_Fingaz]

Rollie,
So you do strictly cardio? That's a huge drop in weight.


I'm trying to burn this stomach and lose weight but I've been gaining like crazy. I have a trainer 3 days out the week but the results haven't been there yet (5 months).

When I started I was at 245. Now I'm at 257.
I'm 6'5" and trying to get the lean build but with some good definition. Probably in that The Rock or Will Smith mold.


What should I eat (vegetarian)? How much cardio?

Good thread folks.
Peace

I started with 10 minutes of cardio in the AM and 15 in the PM, then added 5 minues a week to each one until I hit an hour.

In terms of diet, you could follow the plan that I used on the first page, but right now I'm almost vegan. (I do cheat a little.):rolleyes:

[the_monsterous_monster]

I'm trying to burn this stomach and lose weight but I've been gaining like crazy. I have a trainer 3 days out the week but the results haven't been there yet (5 months).

When I started I was at 245. Now I'm at 257.


You need to bring the gun out and shoot that motherfucker.

If jail isn't for you, just fire your trainer.

A twelve pound gain when you're trying to lose weight is inexcusable!

[$Money_XXL]

Rollie,
So you do strictly cardio? That's a huge drop in weight.


I'm trying to burn this stomach and lose weight but I've been gaining like crazy. I have a trainer 3 days out the week but the results haven't been there yet (5 months).

When I started I was at 245. Now I'm at 257.
I'm 6'5" and trying to get the lean build but with some good definition. Probably in that The Rock or Will Smith mold.


What should I eat (vegetarian)? How much cardio?

Good thread folks.
Peace

Well are you following a healthy diet? 3 days a week x 5 months for a trainer and not seeing no result, either you eating habit is bad or your trainer is no good, but even without a trainer, you should have seen some changes working out at least 3 times a week.


I came across this website yesterday and added it to my bookmark, READ IT, http://www.rippednaturally.com/

It answers questions about six pack and diet, after reading it, you should know whether you need to fire your trainer or not, btw how much are you paying him or her?

[Scorsese]

Ok Im on the P90X FAT SHREDDER Program.. Right now Im on Level-1 of the Nutrition Plan.. Im 6'3 And I started out last Thursday weighing 265 pounds, I weighed my self today and I came In at 258..


I do Lite upper body weight training, but lots of reps, and then on the next day I take It to the lower body with the same program... I also do sit ups everyday, as well as finish my work out with 10 mins on the Stair Master and 30 mins on the TreadMill...

My food intake daily Is 1,800 calories a day...

which consists of Breakfast, Snack, Lunch, Snack, And Dinner..


Ill let you know my progress as It comes

[Prophetic:::Poet]

6'3 185lbs

i want to get to 205-215
suggestions....

[gene cisco]

Ok Im on the P90X FAT SHREDDER Program.. Right now Im on Level-1 of the Nutrition Plan.. Im 6'3 And I started out last Thursday weighing 265 pounds, I weighed my self today and I came In at 258..


I do Lite upper body weight training, but lots of reps, and then on the next day I take It to the lower body with the same program... I also do sit ups everyday, as well as finish my work out with 10 mins on the Stair Master and 30 mins on the TreadMill...

My food intake daily Is 1,800 calories a day...

which consists of Breakfast, Snack, Lunch, Snack, And Dinner..


Ill let you know my progress as It comes

Good job!!!

[Rollie_Fingaz]

Sorry for not posting, I had some personal issues to take care of. I'm back in my square now. :yes:

This weeks weight: 175 lbs.

Mojitos for everyone!!

http://www.youtube.com/v/5RFxGn6C6ak&hl=en&fs=1:dance:

[Roxy Finch]

Cool. I'll set it off (I'll update this as the weeks go by).

Right now we are doing a weight loss contest at my job. It is a 16 week program. I broke the 16 week period into 5 phases:

Phase 1-Weeks 1-3: No fast food/junk food
Phase 2-Weeks 4-6: No artificial colors/sweeteners (no white sugar or flour)
Phase 3-Weeks 7-9: No red meat
phase 4-Weeks 10-12: No dairy
Phase 5-Weeks 13-16: Daniel's fast: Vegan diet-only organic vegetables and natural fruit juices/water.

Week 1 (initial weigh in): 203.5 lbs.
Week 2: 199.5 lbs.
Week 3: 194.5 lbs.
Week 4: 190.5 lbs.
Week 5: 187.75 lbs.
Week 6: 185.25 lbs.
Week 7: 184.0 lbs.
Week 8: 180.5 lbs.
Week 9: 178.5 lbs.
Week 10: 175.25 lbs.
Week 11: 175.0 lbs.
Week 12: 172.25 lbs.
Week 13: 171.5 lbs.
Week 14: 169.25 lbs.
Week 15: 168.5 lbs.
Week 16: 167.75 lbs.
Final Weight: 162.5 lbs.

Initially I wanted to go straight into the Daniel's fast, but that is too big of a shock to my system. I use each phase to gradually wean my self off of the things that I can't eat in the next phase of the diet. I'm doing the protein fruit shakes and oatmeal in the morning, and the last of the fish and chicken will be out of my house by this coming Friday. I was considering starting the Daniel's fast early..I'm undecided about that. Also, I did a colon cleanse which helped out a LOT.

From a workout stand point, I initially rode the stationary bike in the morning for 20 minutes (adding 2 minutes every week) After work i work out with light weights with high reps and initially ran for 15 minutes (adding 5 minutes each week untill I get to 60 minutes..which I got to this week.)

I don't eat after 10 PM..and before I go to bed I do pushups and sit ups.

Sounds good.

[Lick]

Some PDF that I am using and I hope it helps someone here.... Workout shit...



http://rapidshare.com/files/171776788/TheFatBurnFiles.pdf.html

http://rapidshare.com/files/171776789/Grisaffi_6Weeks.pdf.html
http://rapidshare.com/files/171776790/TurbulenceTrainingIntro.pdf.html

[kjjothn]

I just started to hit the gym again after taking a year off from working out (just being busy with life). Right now i'm 6'5 330 my goal is to get to 250. When i was in the gym i was steady at 300 (former football player) but since i'm done with playin i'm tryin to drop a lot of weight.

I know its gonna be a bitch for me to break below that 300lb barrier
any tips or suggestions would be much appreciated

[Thrill3Seeker]

Today starts day 1 of my two week "diet break".

I'm 34 years old, 5'10 and weighed in at 249lbs on Dec 1, 2008.
This morning I weighed in at 208lbs.

The plan is to start back at it in 14 days and to eat at my "maintenence calorie" level until then.

Short term goal is to get down to 190lbs and sub 10% body fat.

[gene cisco]

Today starts day 1 of my two week "diet break".

I'm 34 years old, 5'10 and weighed in at 249lbs on Dec 1, 2008.
This morning I weighed in at 208lbs.

The plan is to start back at it in 14 days and to eat at my "maintenence calorie" level until then.

Short term goal is to get down to 190lbs and sub 10% body fat.

Your story is inspirational and shows people can take off weight quickly and safely if they have discipline and put in the work.

[keysersoze]

Just came back from playing ball - been on and off working out at the gym.

I'm dying right now - got a blistering headache...

:smh: @ my lack of physical fitness.

[Cross]

Today starts day 1 of my two week "diet break".

I'm 34 years old, 5'10 and weighed in at 249lbs on Dec 1, 2008.
This morning I weighed in at 208lbs.

The plan is to start back at it in 14 days and to eat at my "maintenence calorie" level until then.

Short term goal is to get down to 190lbs and sub 10% body fat.
Great job fam. How did you do it, how long did it take? You got a brotha excited about my journey. :yes:

[Youri79]

:dance:

[Rollie_Fingaz]

DAMN, I haven't posted here in a minute.

My weight: 178lbs.
Waistline: 32

I know this because I just got fitted for some new suits and it was a pain to get the pants right. I actually had to buy a new wardrobe because all my old clothes didn't fit. For the most part I'm still vegetarian. (My weakness is Chik-Fil-A)

My new inspiration is last August my cousin and I made a bet. He's 225 (fresh out of jail at the time) and said that he could be a lean 185 before I could. So I had re retooling my workout. As soon as the weather breaks I go running HARD BODY. I thought I would start this week but we got a freak snow storm.

I'll keep you posted.

[Izayoi]

DAMN, I haven't posted here in a minute.

My weight: 178lbs.
Waistline: 32

I know this because I just got fitted for some new suits and it was a pain to get the pants right. I actually had to buy a new wardrobe because all my old clothes didn't fit. For the most part I'm still vegetarian. (My weakness is Chik-Fil-A)

My new inspiration is last August my cousin and I made a bet. He's 225 (fresh out of jail at the time) and said that he could be a lean 185 before I could. So I had re retooling my workout. As soon as the weather breaks I go running HARD BODY. I thought I would start this week but we got a freak snow storm.

I'll keep you posted.

Chik -Fil-A . Rollie gonna have me reminiscing about some nuggets :smh:. Are you gonna add your vegetarian loaf recipe to the recipe thread?

You are doing a great job maintaining your progress!!!

I'm retooling my workout as well to focus more on bodyweight exercise and flexibility.

[Rollie_Fingaz]

Chik -Fil-A . Rollie gonna have me reminiscing about some nuggets :smh:. Are you gonna add your vegetarian loaf recipe to the recipe thread?

Yes I will add it this weekend. I'm really surprised it came out as well as it did.

You are doing a great job maintaining your progress!!!

I'm retooling my workout as well to focus more on bodyweight exercise and flexibility.

Thank you Miss. I chopped it up with a personal trainer this past Monday and he helped me redesign my workout. I'm going to finish out this routine I'm in now and start with this new one the first Monday of April..

BTW-let me know if you need help with that flexibility thing..:lol:

[Rollie_Fingaz]

OK, I'm bored because I called out sick from work. So I decided to cgo over my workout goals.

I sat down with a personal trainer awhile ago because I hit a wall. So we discussed my workout. It turns out a was doing a lot of repetitive things, so we re-did my training splits as follows

Monday: Chest/Rear Delts/Tris
Tuesday: Back/Traps/Biceps
Wednesday: Legs/Core
Thursday: Shoulders
Friday: Arms

It's not all that much different that what I was doing, but it gives me more time to rest. Since the weather broke, I can get into my cardio like I want to.

I wanted to start this the first Monday of April, but if I'm up to is I may go tonight. I'll keep you posted, as always.

[chops]

man.... tryin to see if im going to post in here

Im in med school now and JUST started to work out seriously. Im a big cat

Played alot of football (former Olineman) so you know what it is.


Im gonna think on it some more. love this section of BGOL

[Makkonnen]

lost 20lbs in one month of dieting - started the end of Feb
hurt my surgically repaired knee :eek: its ok though - havent worked out in a week
bout to hit it

Chops - congrats on school and good luck with the workouts

[Rollie_Fingaz]

Week: 1 177 lbs. The first training session I had was nice. It was more about form than anything. I reupped on my vegetarian protein powder and really got it in.

[jblaque]

:cool:

[Rollie_Fingaz]

Week 2: 180 lbs.
Week 3: 185 lbs

[OnSlaught]

Aight, I'm gonna start to make this thread my journal. That way if anyone wants to they can give me feed back and tell me if I'm goofin' off or messin' up.

Height:6'5
Bodyweight: 215-235lbs...I've been everywhere and back. Right now I'm at 215lbs and don't like the way I look one bit.
Goal: 240lbs but cut and vascular

People around me tell me I look ok and I'm trippin' but my mom keeps things in perspective. She told me the other day that I need to work out more, get cut in the process but don't lose weight.

I think the stress from dealing with the loss of both of my grandparents I was taking care of put unwanted weight on around my midsection. I can see like 4 abs, lower abs look like shit. Stomach is flat but I can grab about 2 in. if I tried. Shit is disappointing from how my abs used to look.

I've been going for the past few days hard again. Got some rotator cuff pain but I'm gonna try to work through it and stay consistent. I also started to run. Did a mile pathetically. Ran the first half mile on pace for 4 min. and then just ran outta steam. Finished it with a couple breather walks in between.

I also have a messed up sleep schedule that I've been trying to get back on track. You see I'm up at 5:17 AM and haven't been to sleep since the last 4:00 AM the day before. I feel like the brother of Somara from "The Ring" movie. If yall got any suggestions on that I'd also be glad to hear 'em.

Bottomline, stress is a bitch but I'm gonna try to get back on my path, physically, mentally and spiritually.

I'll keep y'all updated.

Thanks for the inspiration Rollie, Gene, Izzy and others...:yes:

[Izayoi]

Aight, I'm gonna start to make this thread my journal. That way if anyone wants to they can give me feed back and tell me if I'm goofin' off or messin' up.

Height:6'5
Bodyweight: 215-235lbs...I've been everywhere and back. Right now I'm at 215lbs and don't like the way I look one bit.
Goal: 240lbs but cut and vascular

People around me tell me I look ok and I'm trippin' but my mom keeps things in perspective. She told me the other day that I need to work out more, get cut in the process but don't lose weight.

I think the stress from dealing with the loss of both of my grandparents I was taking care of put unwanted weight on around my midsection. I can see like 4 abs, lower abs look like shit. Stomach is flat but I can grab about 2 in. if I tried. Shit is disappointing from how my abs used to look.

I've been going for the past few days hard again. Got some rotator cuff pain but I'm gonna try to work through it and stay consistent. I also started to run. Did a mile pathetically. Ran the first half mile on pace for 4 min. and then just ran outta steam. Finished it with a couple breather walks in between.

I also have a messed up sleep schedule that I've been trying to get back on track. You see I'm up at 5:17 AM and haven't been to sleep since the last 4:00 AM the day before. I feel like the brother of Somara from "The Ring" movie. If yall got any suggestions on that I'd also be glad to hear 'em.

Bottomline, stress is a bitch but I'm gonna try to get back on my path, physically, mentally and spiritually.

I'll keep y'all updated.

Thanks for the inspiration Rollie, Gene, Izzy and others...:yes:

Hey Ons:)
What are you doing before bed? How's the temperature in your room? A really good doctor went through an inventory of my "sleep hygiene" when I was having trouble. Basically,having had long bouts of insomnia during my life gave me really poor pre-sleep habits

[OnSlaught]

Hey Ons:)
What are you doing before bed? How's the temperature in your room? A really good doctor went through an inventory of my "sleep hygiene" when I was having trouble. Basically,having had long bouts of insomnia during my life gave me really poor pre-sleep habits

Thanks for asking Izzy. Let me see. Well I normally eat before I go to sleep, watch some T.V. or I'm on the internet. The night before I tried to workout before bed again for the 2nd time that day because I figured that would tire me, which it did eventually, but that took time. Tonight I did the same thing thinking it would have the same effect and it didn't.

I was thinking about trying to stay up until tonight but I know I'm going to crash. I really don't have much to do today besides handle some errands but I did want to try to work out. I thought about taking a nap but maybe that's the problem.

I probably have really poor pre-sleep habits as well too.

[African Herbsman]

current 6'2" 210

goal 225, on a strict vegan diet.

I've gained 15 lbs of muscle in the last 6 months, still trying to put on this last 15.

225 lbs now, still vegan. I've been doing stricly compound lifts and my arms are lagging behind. About to start doing curls.

Good work all.

[Rollie_Fingaz]

Aight, I'm gonna start to make this thread my journal. That way if anyone wants to they can give me feed back and tell me if I'm goofin' off or messin' up.

Height:6'5
Bodyweight: 215-235lbs...I've been everywhere and back. Right now I'm at 215lbs and don't like the way I look one bit.
Goal: 240lbs but cut and vascular

People around me tell me I look ok and I'm trippin' but my mom keeps things in perspective. She told me the other day that I need to work out more, get cut in the process but don't lose weight.

I think the stress from dealing with the loss of both of my grandparents I was taking care of put unwanted weight on around my midsection. I can see like 4 abs, lower abs look like shit. Stomach is flat but I can grab about 2 in. if I tried. Shit is disappointing from how my abs used to look.

I've been going for the past few days hard again. Got some rotator cuff pain but I'm gonna try to work through it and stay consistent. I also started to run. Did a mile pathetically. Ran the first half mile on pace for 4 min. and then just ran outta steam. Finished it with a couple breather walks in between.

I also have a messed up sleep schedule that I've been trying to get back on track. You see I'm up at 5:17 AM and haven't been to sleep since the last 4:00 AM the day before. I feel like the brother of Somara from "The Ring" movie. If yall got any suggestions on that I'd also be glad to hear 'em.

Bottomline, stress is a bitch but I'm gonna try to get back on my path, physically, mentally and spiritually.

I'll keep y'all updated.

Thanks for the inspiration Rollie, Gene, Izzy and others...:yes:

Before I give my .02, I want to say my condolences for your loss.

The first thing I would do if I were you would be take a week away from the gym and assess your goals. This will also give your rotator cuff a chance to heal.

Secondly I would prioritize your workout a little different. You may want to try my workout. I had the same issues with shoulders as you. When I sat down and talked to a PT, he told me I was training similar muscle groups so we re-organized.

Third, asses your diet. Abs are made in the kitchen..not the weight room. I NEVER eat right before bed, because that leads to indigestion and whatever you ate turns right to fat.

Finally, what are you doing before you go to sleep? Sometimes it takes my mind a long time to unwind because of work. It helps to develop a pattern. and stick with it. It wasn't until recently that I started reading books on how to relax and unwind. I don't like to eat after 10PM, but this past week I had problems sleeping so I had spirulina or sunflower seeds which are both high in Tryptophan. I'm vegan so I try not to eat meat but you could try a turkey sandwich on whole wheat (which are both high in Tryptophan)

Just developing consistency and healthy patterns will help you out a lot...and don't be so hard on yourself.

[Izayoi]

Thanks for asking Izzy. Let me see. Well I normally eat before I go to sleep, watch some T.V. or I'm on the internet. The night before I tried to workout before bed again for the 2nd time that day because I figured that would tire me, which it did eventually, but that took time. Tonight I did the same thing thinking it would have the same effect and it didn't.

I was thinking about trying to stay up until tonight but I know I'm going to crash. I really don't have much to do today besides handle some errands but I did want to try to work out. I thought about taking a nap but maybe that's the problem.

I probably have really poor pre-sleep habits as well too.

Yeah basically everything you are doing before bed is causing problems. I had the exact same problems (not so much eating) but I was doing a lot of net surfing and tv. The doctor told me that was especially bad because all the lights etc excite out brains.
She said I had to be in bed for sex and sleep only. If I wanted to get on the net I needed to sit in a chair next to the bed etc.
This is still hard for me, but I'm much better.
I was also really Vitamin D deficient and even though that doesnt have a lot to do with sleep as you know Vitamin D acts more like a hormone in the body. I like to think getting that balanced out really helped me improve overall including sleep.



Before I give my .02, I want to say my condolences for your loss.

The first thing I would do if I were you would be take a week away from the gym and assess your goals. This will also give your rotator cuff a chance to heal.

Secondly I would prioritize your workout a little different. You may want to try my workout. I had the same issues with shoulders as you. When I sat down and talked to a PT, he told me I was training similar muscle groups so we re-organized.

Third, asses your diet. Abs are made in the kitchen..not the weight room. I NEVER eat right before bed, because that leads to indigestion and whatever you ate turns right to fat.

Finally, what are you doing before you go to sleep? Sometimes it takes my mind a long time to unwind because of work. It helps to develop a pattern. and stick with it. It wasn't until recently that I started reading books on how to relax and unwind. I don't like to eat after 10PM, but this past week I had problems sleeping so I had spirulina or sunflower seeds which are both high in Tryptophan. I'm vegan so I try not to eat meat but you could try a turkey sandwich on whole wheat (which are both high in Tryptophan)

Just developing consistency and healthy patterns will help you out a lot...and don't be so hard on yourself.

Great advice here! The doctor recommended audio guided meditation to me.

[Rollie_Fingaz]

She said I had to be in bed for sex and sleep only.

...then baby you should let me...nah, I won't make a comment. That is too easy.:lol:

Great advice here! The doctor recommended audio guided meditation to me.

You know what else helped me? I bought a fish tank with the filter that has the water come out of it like a waterfall. They call it 'white noise'. Some people can't sleep if it's too quiet, but that little bit of noise may make the difference.

[Izayoi]

...then baby you should let me...nah, I won't make a comment. That is too easy.:lol:


:lol: :D



You know what else helped me? I bought a fish tank with the filter that has the water come out of it like a waterfall. They call it 'white noise'. Some people can't sleep if it's too quiet, but that little bit of noise may make the difference.

That is a great idea! I use to leave on the classical music station but you know some of that stuff is scary to wake up to in the middle of the night. :( My man is big on no distraction sleep and I have to give him credit for prompting me turn the tv off instead of leaving it on for background noise effect.

[Rollie_Fingaz]

:lol: :D

..oh, shit..that was my OUTSIDE voice that said that..:rolleyes:

That is a great idea! I use to leave on the classical music station but you know some of that stuff is scary to wake up to in the middle of the night. :( My man is big on no distraction sleep and I have to give him credit for prompting me turn the tv off instead of leaving it on for background noise effect.

When I can't sleep I'll put in Godfather. Something about the music that knocks me the fuck out. But the fish tank is soothing to look at, it's a good night light and the sound of water is soothing.

[Rollie_Fingaz]

This week: 182 lbs. not bad...

Hey Gene, how come you didn't say anything about this? She looks like she could use your personal training skills:

http://i611.photobucket.com/albums/tt191/let_me_hold_a_dolla/8011581.jpg
http://i611.photobucket.com/albums/tt191/let_me_hold_a_dolla/8011626.jpg
http://i39.tinypic.com/2q9gglh.jpg:lol:

[OnSlaught]

Man, Rollie, Bria is quality eye candy. However, it looks like she either has a gang of weave on top of her head or a damn helmet, either way, that pose she's in definitely says "NAMASTE!" :D

Well, this week I got back on a proper sleeping schedule finally. That started yesterday. I'm glad I was able to break that horrible cycle I was on.

I rested like you guys said. Did light yoga, meditation, and some abs (sorry Gene), some running and just concentrated on staying consistent. Now this week I'll try to stick to the schedule I made.

I made a schedule of exercises I can do at home, at the gym the first time I go, and at the gym he second time I go for each body part. I'm gonna keep track of the weight I use and reps/sets.

Oh, and that breathing I was talking about in the meditation thread definitely helps with ab strength. I also feel like I can hold my breath for a straight 3 or 4 minutes now.

Off to do my son duties for the moms...Take care y'all and have a good weekend/Mother's Day...

[Rollie_Fingaz]

Man, Rollie, Bria is quality eye candy. However, it looks like she either has a gang of weave on top of her head or a damn helmet..


She has a head?!?!?:rolleyes:


Oh, my bad..anyway..Good looks on your progress. I'm starting to learn the value of sleep myself.

[Rollie_Fingaz]

...da fuck everybody go?!?!

Weight this week: 194 lbs. I'm going to diet down to 185 by the end of August. No problem.:yes:

[betterman]

Soooo February 1st, 2009 at the height of 6ft tall, I was a sickening 220lbs...

As of today, I am 194lbs. My goal is 170-175lbs. I just want to get cut up and have a super fit body.

[gene cisco]

This week: 182 lbs. not bad...

Hey Gene, how come you didn't say anything about this? She looks like she could use your personal training skills:

:lol:


She is just a Bria Flex fuck a bow flex. She is a workout.

[Rollie_Fingaz]

She is just a Bria Flex fuck a bow flex. She is a workout.

lol

I'm 190. I have to drop 5 pounds in six weeks to win a bet with my cousin. Time to tighten up on the diet and get cut.

[gene cisco]

lol

I'm 190. I have to drop 5 pounds in six weeks to win a bet with my cousin. Time to tighten up on the diet and get cut.

6 weeks for 5 lbs? That is pretty easy man. Looks like you will win the bet. I have seen people eat the same diet but use the aerobic machines to burn a 1000 calories a day. I always laugh when I see people still eating KFC and dropping weight like crazy. Some of those elliptical machines set on 20 with the climb set up high can burn that real quick. Plus throw in your weight workouts. :yes:

You just teasing your fam, letting him think he is in the bet until 2 weeks out when you just drop 5lbs like nothing.

[Rollie_Fingaz]

6 weeks for 5 lbs? That is pretty easy man. Looks like you will win the bet. I have seen people eat the same diet but use the aerobic machines to burn a 1000 calories a day. I always laugh when I see people still eating KFC and dropping weight like crazy. Some of those elliptical machines set on 20 with the climb set up high can burn that real quick. Plus throw in your weight workouts. :yes:

You just teasing your fam, letting him think he is in the bet until 2 weeks out when you just drop 5lbs like nothing.


..since I last posted I'm down 3lbs. :lol:

[Rollie_Fingaz]

This weeks weight: 184: Right where I need to be. For the next two weeks I will be doing the following workout:

Monday/Friday morning: 30 minutes on the stationary bike. (Wednesday is Cardio Kickboxing)

Monday/Wednesday/Friday Evening: (I stole this workout from Kurt Angle):

Bench Press: 5 x 16,6,8,10,12
Rowing Machine: 5 x 16,6,8,10,12

Triceps Push downs: 5 x 16,6,8,10,12
Lat Pull downs: 5 x 16,6,8,10,12

Bicep Curls: 5 x 16,6,8,10,12
Ab Crunches: 5 x 30

Shoulder Presses:5 x 16,6,8,10,12
Ab Planks: 5 Holds of 2 1/2 Minutes

Push-ups: 5 sets to failure
Leg Presses: 5 x 12, Adding weight to each set

Tuesday/Thursday Morning: 100 pull ups. 3 sets of however many I need.

Tuesday/Thursday Evening:
1 hour run on the treadmill (usually while watching Law and Order :rolleyes:)
100 Calf raises 3-4 sets of however many it takes.

There is no need to try to put on size at this point. Now it's time to cut down the calories and get shredded.

[betterman]

8-18-09

192.4lbs... I haven't been this weight since 18....4 years ago.

[AristotlesOwn]

I'm down about 60 lbs since late December (Started at 270lbs). My body fat is hovering around 15%.

[Rollie_Fingaz]

I'm down about 60 lbs since late December (Started at 270lbs). My body fat is hovering around 15%.

Outstanding..

[betterman]

So I've reach my goal of being able to do weighted dips with a 45lbs plate.

New goals
Weighted dips with 90lbs
Barbell Curl 135lbs ten times in good form
Shoulder Press 135lbs ten times

[betterman]

More new goals

Incline Bench Press 205lbs 5 x 5
Decline Bench Press 250 5 x 5
Chest Press Machine 450lbs
Run a mile under 6 minutes

[Rollie_Fingaz]

...oh, I'm still around.

Today's weight: 189lbs (I'm in a loading phase.)

[keysersoze]

I need to shed some pounds. I'm not setting any big goals. I just want my waistline to get back to normal.

I was a waist 33. 34 for comfy but now I'm at a waist size of 36/38 :eek:

So hopefully this will keep my tracked on my waist and weight.

[militantmidget]

Im 6'3" 290 lbs currently. My goal is to reach 225-235 by next summer. I started doing brazilian jiu jitsu last week so hopefully it will help some. Im also going to work cardio and light weights into my workout. Anybody have suggestions that could help me reach my goals? Im tired of looking like big worm from friday. :smh::smh::smh:

[betterman]

Took the month of November off from the gym and ate fucking great. I'm talking whole sweet potatoe pies for breakfast 1st weetk of November, pounds of honey bbq chicken tenders, starbucks venti strawberry frappachino's with 2 chocolate donuts, whole pizzas, alcohol almost everyday etc

Gained 5lbs, hit the gym hard my first week back and lost 5lbs already so I'm sittin at 195lbs right now. Hopefully 193lbs come this Monday.

[betterman]

I weighed 189lbs this Saturday at the gym...11lb weight loss in 12lbs.

I was very happy at first but now it seems I'm losing weight everywhere but my midsection :(

[Rollie_Fingaz]

Almost time for the New Years resolution, people.

(It also means a lot of fat bitches in the gym for the next two weeks hogging up the stair masters and treadmills.:angry:)

I've been in a loading phase for the last two months, so now we get it in.

Current weight: 195 lbs Time to take it to a lean 175-180 lbs by my April vacation.

New workout plan begins January 3rd.

[betterman]

New goal, 17" arms!

[Tuco]

man. i just wanna get rid of my gut. but keepin up a routine is so tough for me. i was goin to da gym 3x a wk after work and doin 30 mins on a elliptical machine...plus doin 5 sets of 10 on da ab wheel every morning. havent done anything in a couple weeks now...either i had things to do/go after work that messed up the routine i had goin, or was just too tired once i got home. this is always the problem i face, i could start exercising but once the routine gets interrupted i just stop. i was thinking of doing the p90x, still not sure whats involved so im lookin into it more. how do you all keep up your routine? should i just do everything in the AM instead of the PM?

[betterman]

man. i just wanna get rid of my gut. but keepin up a routine is so tough for me. i was goin to da gym 3x a wk after work and doin 30 mins on a elliptical machine...plus doin 5 sets of 10 on da ab wheel every morning. havent done anything in a couple weeks now...either i had things to do/go after work that messed up the routine i had goin, or was just too tired once i got home. this is always the problem i face, i could start exercising but once the routine gets interrupted i just stop. i was thinking of doing the p90x, still not sure whats involved so im lookin into it more. how do you all keep up your routine? should i just do everything in the AM instead of the PM?

I guess when it comes down to it...you have to continue self motivating yourself.

For me, it's easy because of my competitive nature I'm always looking to improve myself and out do my peers in the gym.

[kdogg3270]

man. i just wanna get rid of my gut. but keepin up a routine is so tough for me. i was goin to da gym 3x a wk after work and doin 30 mins on a elliptical machine...plus doin 5 sets of 10 on da ab wheel every morning. havent done anything in a couple weeks now...either i had things to do/go after work that messed up the routine i had goin, or was just too tired once i got home. this is always the problem i face, i could start exercising but once the routine gets interrupted i just stop. i was thinking of doing the p90x, still not sure whats involved so im lookin into it more. how do you all keep up your routine? should i just do everything in the AM instead of the PM?

looking at myself in the mirror does it for me. I hate having stomach fat. :angry:i want to get to where i can stand there RELAXED and see abs only.

[betterman]

Did 285lbsx12 Deadlift yesterday for almost 3 sets (lost grip on 10th rep on 3rd set so I took a 30 sec break and busted 2 more)

1 rep max Calculator says my max should be around 411lbs. I'mma try go for 300x12 next week than 315x12 the week after to get over the 450lbs barrier.

Also I ran my fastest mile ever this morning. 1 mile in 6:06.

[cozmic33]

Let me make use of this thread

Right now I'm just trying to build up a habit

M-W-F
1) Kapalabhati (skull shining breath), 5 minutes - very good for speeding the metabolism - but skip this it if you have high blood pressure
2) 5 tibetans, working up to 21 reps of each exercise, with 3 x uddiyana bandha at the end
3) Do 3 sets of hindu squats and 3 sets of hindu pushups - 10 reps

EVERYDAY
1 hour of Meditation/Chi Kung/Tenaga Dalam