Workout/Staying in Shape Thread - Page 293 - Wrestling Forum : WWE, TNA, Debate League, Wrestling Videos, Women of Wrestling Forums
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post #2921 of 4925 (permalink) Old 12-13-2012, 07:51 PM
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Re: Workout/Staying in Shape Thread


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post #2922 of 4925 (permalink) Old 12-13-2012, 11:48 PM
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Re: Workout/Staying in Shape Thread

Hey i$e. I have just read your guide to cutting body fat and I think I'm on the right track. I have recently started a diet that a friend of mine made for me. Basically, it's:

Breakfast: bowl of unflavored oatmeal (one cup) with a little scoop of regular peanut butter. Coffee.
Lunch: 1 1/2 white chiken breast with curry seasoning + steamed broccoli
Snack: 250 g fat-free vanilla greek yogourt
(Workout) + (post-workout "Power Whey Isolate [31g protein] shake)
Diner: turkey chili with red beans and diced tomatoes

Workout: I mostly do cardio (about 45 mins) on the threadmil. I don't know exactly what weight-lifting exercices I should be doing, so I use the machines instead. I don't push too much, but now that I've read your guide, I think I should work out more with weights. As of this month, I spend about 1h / 1h15 at the gym, four times a week.

I currently weight 150lb and I wanna lose the belly fat, so I've decided to follow this diet (started 3 weeks ago). I forgot to check out my weight before I began, so I don't know if I lost something yet.

I just wanted to know if there's any other meals you could be recommending me to switch with those meals. I barely eat anything else, cause I don't wanna "cheat" too much. I occasionally eat a can of tuna in water to replace the turkey chili or curry chicken. I also wanna know if that's okay to eat as low as 1000 calories a day or if that's bad for my body. Myfitnesspal.com says I should eat more calories.

Thanks for helping.


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post #2923 of 4925 (permalink) Old 12-14-2012, 12:36 AM
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Re: Workout/Staying in Shape Thread

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Originally Posted by merry i$emas View Post
Yes, but ask after 6.00pm or you'll lose muscle mass.

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post #2924 of 4925 (permalink) Old 12-14-2012, 01:55 PM
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Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by chargebeam View Post
Hey i$e. I have just read your guide to cutting body fat and I think I'm on the right track. I have recently started a diet that a friend of mine made for me. Basically, it's:

Breakfast: bowl of unflavored oatmeal (one cup) with a little scoop of regular peanut butter. Coffee.
Lunch: 1 1/2 white chiken breast with curry seasoning + steamed broccoli
Snack: 250 g fat-free vanilla greek yogourt
(Workout) + (post-workout "Power Whey Isolate [31g protein] shake)
Diner: turkey chili with red beans and diced tomatoes

Workout: I mostly do cardio (about 45 mins) on the threadmil. I don't know exactly what weight-lifting exercices I should be doing, so I use the machines instead. I don't push too much, but now that I've read your guide, I think I should work out more with weights. As of this month, I spend about 1h / 1h15 at the gym, four times a week.

I currently weight 150lb and I wanna lose the belly fat, so I've decided to follow this diet (started 3 weeks ago). I forgot to check out my weight before I began, so I don't know if I lost something yet.

I just wanted to know if there's any other meals you could be recommending me to switch with those meals. I barely eat anything else, cause I don't wanna "cheat" too much. I occasionally eat a can of tuna in water to replace the turkey chili or curry chicken. I also wanna know if that's okay to eat as low as 1000 calories a day or if that's bad for my body. Myfitnesspal.com says I should eat more calories.

Thanks for helping.
Don't eat 1000 calories. You're 150lb so if you're anything like me, around 1800 will be fine to cut on. Read my cutting guide for more on that.

Providing you want a good base of core strength, build your program on compound lifts. Deadlifts, Squats, Rows, Bench, Chins, Dips. Few sets, 6-8 reps. Warm up with light weights for a few sets. Be intense.

Diet looks fine. Don't overthink things or you'll go mad. Just eat the right amount of calories for your goal, with plenty of protein, fats and veg and what not.

Sorry for disjointed reply, I'm on phone.

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my guide to gaining lean mass effectively - http://www.wrestlingforum.com/12277174-post2817.html
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post #2925 of 4925 (permalink) Old 12-16-2012, 06:01 AM
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Re: Workout/Staying in Shape Thread

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Originally Posted by Bel Air View Post
No point in making new thread so should I ask this girl out at the gym? I think she likes me but not 100% sure.
DO some curls first.
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post #2926 of 4925 (permalink) Old 12-18-2012, 07:09 PM
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Re: Workout/Staying in Shape Thread

Hip Mobility in the Squat

Hip mobility in the squat is crucial. Today I was doing my first prescribed set of 5/3/1 @ 245 lbs, which, isn't much for me. My top set for the day was 335lbsx3+. I royally tweaked my hip, despite dynamic stretching and a rigorous warm up. I've been stretching about 3x a week currently and after the incident today, it dawned upon me that 3x a week isn't enough. I'm going to implement static stretching and flexibility work 2x a day (once upon wake up & once post workout). I'm just posting this video below here to give everyone a list of 5 stretches that have worked quite well for me. It is useful to anyone with tight hips or to anyone having trouble reaching parallel. Please note: this is not my video but this guy has multiple videos on opening up the hips. It's always been problematic for me, so maybe this will help somebody else who runs into the same issue I've had.



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post #2927 of 4925 (permalink) Old 12-18-2012, 07:28 PM
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Re: Workout/Staying in Shape Thread

^ word man

I've royally fucked my SI joint cos of poor hip flexibility in the back squat

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my guide to cutting body fat effectively - http://www.wrestlingforum.com/11891414-post2352.html
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post #2928 of 4925 (permalink) Old 12-18-2012, 07:40 PM
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Re: Workout/Staying in Shape Thread

That sucks, man. I was reading in here that you hurt yourself. How long of a recovery are you looking at?

I did the whole Rippetoe & Wendler thing and eventually moved to WL (snatch, C+J, back squat, front squat). It was there where I got the most useless and misleading advice ever from John Broz, who said in some correspondence I had with him online "work through it and keep squatting. My athletes don't stretch but we squat everyday. Squatting fixes mobility". That couldn't have deliberately tortured my body anymore than it did. It has taken some time and some research, but I've learned along the way that the key is working on flexibility/mobility as vigilantly as you would in a normal workout.

I'm still not as flexible as I'd like, but this discovery stage and learning thing is the first step...


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post #2929 of 4925 (permalink) Old 12-18-2012, 08:54 PM
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Re: Workout/Staying in Shape Thread

I sucked at squatting until I did the third world squat routinely for a solid year. Talk about improved hip flexibility, posture, less back pain, etc. I go A2G on squats now. Tight hamstrings and hips can cause more problems in the gym than I care to know about.
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post #2930 of 4925 (permalink) Old 12-21-2012, 11:39 PM
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Re: Workout/Staying in Shape Thread

My current split. I'm lifting at 6am and doing cardio at 6pm since I'm on a 4 week break from college. I'm doing abs every other day.

Monday- Chest

Incline Barbell Bench Press (4 sets, 12, 10, 8, 8) (switch with DB every other Monday)
Barbell Bench Press (4 sets, 12, 10, 8, 8) (swicth with DB every other Monday)
Decline Barbell Bench Press (4 sets, 12, 10, 8, 8)
Incline Dumbbell Flyes (3 sets, 12,10, 8)
Flat Dumbbell Flyes (3 sets, 12, 10, 8)
Pec Deck (4 sets, 12, 12, 10, 10)
Cable Crossovers (3 sets, 12, 10, 8)

Tuesday- Back

Pull Ups (3 sets, 12, 12, 12)
Chin Ups (3 sets, 12, 12, 12)
Bent Over Barbell Rows (4 sets, 12, 10, 8, 8) (sometimes I do DB Rows instead)
V-Bar Pulldown (3 sets, 12, 10, 8)
Wide Lat Pulldown (3 sets, 12, 10, 8)
Seated Cable Row (3 sets, 12, 10, 8)
Cable Pullover (3 sets, 12, 10, 8)
Weighted Hyperextensions (4 sets, 12, 10, 8, 8)

Wednesday-Legs

Back Squats (5 sets, 10, 8, 6, 6)
Deadlift (5 sets, 10, 8, 6, 6)
Barbell Glute Bridge (3 sets, 10, 10, 10)
Leg Press w/Calf Press (3 sets, 12, 10, 8)
Hack Squat (3 sets, 12, 10, 8)
Leg Extensions + Hamstring Curls (2 supersets, 12 each)
Standing Calf Raise (3 sets, 20, 20, 15)
Seated Calf Raise (3 sets, 20, 20, 15)

Thursday- Off/Cardio

Friday- Shoulders & Traps

Bradford Press (4 sets, 12, 10, 8, 8)
Barbell Upright Row (4 sets, 3 different grips, last set all grips)
Dumbbell Shrugs (4 sets, 12, 12, 10, 10)
Arnold Press (3 sets, 12, 10, 8)
Front Lateral Raise (3 sets, 12, 10, 8)
Side Lateral Raise (3 sets, 12, 10, 8)
Reverse Peck Deck (3 sets, 12, 10, 8)

Saturday- Biceps & Triceps

Weighted Dips (3 sets, 12, 10, 10)
Close Grip Bench Press (3 sets, 12, 10, 8)
Skull Crusher (3 sets, 12, 10, 8)
Overhead Rope Extension (1 drop set)
Barbell Curl (3 sets, 12, 10, 8)
Preacher Curl (3 sets, 12, 10, 8)
Hammer Curl (3 sets, 12, 10,8)
Alternate Dumbbell Curls (1 drop set)
Cable Curls/Triceps Pulldown (3 supersets, 12, 10, 8)

Sunday- Off/Cardio
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