I Got Fat!

[A-Jay]

Recently had a conversation (in a pm) with another BR member on this - this is what I sent him.

 I follow a plan and have been for a long time.  Besides some Running, & Biking, the majority of the Plan revolves around Resistance Training.  But over the years The Plan has changed.  But each plan always has the same three basic objectives –  

1). It will always be safe – Over the years I’ve busted, strained and basically jacked up just about every joint I have in one way or another. So there are exercises and movements that I just can’t do any more. Fortunately, I’ve been able to train around this and still be fairly effective. I do not push myself too hard and always leave the Gym feeling like I could do a little more.  The Energy I do not expend in the Gym will be utilized to Grow and Recover.  I never want to feel like I'm Surviving my training.  You'd be surprised how Less Is More.

 

2). It will always promote Functional Strength.  My days of lifting buildings are over but as long as I can still move myself around and do the things I like to do, I’m happy.

 

3). It will always be LESS than 20 working sets and never exceed 70 minutes from beginning to end.  By limiting the amount of work I do and the time it takes to do it, I keep from over training.   I use a stop watch and time between sets is usually close to 1 minute and rarely more than 2 minutes.

I have found that this work load and time frame has allowed me to get the most bang for the buck. 

                       

I built a small home gym.  It’s very convenient.  A Powertec Leverage Machine and a set of D/B’s up to 50 lbs. cover my needs well. 

 

I train first thing in the morning on an empty stomach.  I will have a pre-workout energy drink upon waking then train 30-45 minutes later.  I have a protein drink when done and then eat breakfast 60 minutes later.

I start each workout with a 10 minute warm up to get some blood pumping and to wake me up.

 

For the past few years I have been utilizing 2 separate workout plans that I switch back and forth from every 3 or 4 months (12 – 16 weeks). One is a modified total body work out and the other in more of a traditional style plan of breaking up each work out to train different muscles on separate days.

 

I do very little in the way of Isolation exercises, sticking with the basics has simplified things and proved successful. Body Weight Exercises are also incorporated. 

 

I Always workout One Day On followed by One Day Off – I never workout two days in a row.  Each workout might strain different muscles but my same nervous system is being taxed each time.  By taking a day off, I just do better. When I feel I need it – I take TWO Days Off.

 

Something that I've never taken for granted is that I had a career where Training & Exercise were not only promoted, they were a Job Requirement.  Once retired, I just had to find a way to keep it going.

 

That's my story and I'm sticking to it.

 

A-Jay

[K_Mac]

Thanks for the post A-Jay. You have captured what I am trying to do. I am still on the learning curve, and have to resist the "more is better" approach. The last couple of weeks I have started a new cycle of 2 or 3 days concentrating on different muscle groups with a day off (resistance) following. I can already tell a difference in the way I feel both during and after training. Finishing the workout with a little left in the tank is not something I'm used to, but the results speak for themselves.

 

I have some health issues that sometimes restrict my ability to do what I want which is frustrating. My overall quality of life is so much better now that I hope I can follow your lead and make this a life-long commitment. Thanks again for the post.

[JT Bagwell]

Before last night's workout I found some measurements I took from the Spring.

 

I have put almost 3" of fat on my stomach just since the beginning of June.

 

Right now my program is as follows:

 

My main workout is Insanity.

 

I take Max Muscle CX3 creatine before my workout.

 

During the day I have a shake or two of Max Muscle Triple Whey Protein that tastes like

chocolate Ice Cream.

 

In the morning I take Emerge which is a fat burner and appetite suppressant from Max Muscle

that tastes like grape Kool aid.

 

I also take a multi-vitamin and Essential Omega which is a Peach Mango flavored supplement

from Max Muscle that replaced my fish oil pills.

 

I have tried supplements from several other places but I just prefer the stuff from Max Muscle. It

helps that they are very smart and helpful. My local guy said that if anyone here did not have a local

Max Muscle location to get the stuff I am using, he would be willing to ship it to you from his store.

 

Let me know if you are interested and I will give you his email.

[South FLA]

Eat well, lift weights, and running has worked for me very well.  My wife was a Cross fit junky, but as with most late 30 and  early 40 types...it should be called Cross FIX!   I too like most go through ups and downs, its easy to fall of the staying in shape wagon. I need to get back on it! I have always wanted to try P90 or Insanity though. I was thinking orange theory, anyone do those workouts?

[JT Bagwell]

I have P90X (good but too much time each day), Insanity (very good) and the Tony Horton 10 minute trainer (good for when you have a very small time window for working out).

 

I am pretty sure the next one I get will be T25 which is a 25 minute workout with the guy from Insanity.

 

They are all kind of expensive but I justify it by comparing the cost to a month of crossfit. I can use the DVD's over and over and over for that same 1 time fee.

[flyfisher]

I have P90X (good but too much time each day), Insanity (very good) and the Tony Horton 10 minute trainer (good for when you have a very small time window for working out).

 

I am pretty sure the next one I get will be T25 which is a 25 minute workout with the guy from Insanity.

 

They are all kind of expensive but I justify it by comparing the cost to a month of crossfit. I can use the DVD's over and over and over for that same 1 time fee.

I agree about the cost aspect.  I have the p90x and p90x 2 and neither were cheap up front but i have the DVD's and can dop them whenever i want and it can provide some motivation to keep with it not to mention it is still cheaper than joining a gym..

 

I am planning on starting up this weekend as i tried last week and my shoulder was still giving me trouble which for the p90x workouts is not a good thing.

[Grizzn N Bassin]

p90 x and p90x 2 are great so is insanity, t25, and asylum..   im doing insanity in the mornings  which is great!!  then I hit the gym up in between classes to get my free weight fix..

[flyfisher]

Just picked up some cold weather cycling gear so i can get back in that groove....i know bad time to do it but i figure i will burn more calories since it will be cold out  Not to mention it will toughen me up a little since i have gotten soft from working in corporate America for far to long.....

[A-Jay]

Just picked up some cold weather cycling gear so i can get back in that groove....i know bad time to do it but i figure i will burn more calories since it will be cold out  Not to mention it will toughen me up a little since i have gotten soft from working in corporate America for far to long.....

 

Congrats ~ Cycling is a solid way to get and stay in shape.

Not the best tool for everyone however.

There is a decent amount of self-disciple required to really get the true benefits.  I've heard many an enthusiast complain that though they ride for X number of miles, they just don't see results. 

Two Words - Heart Monitor.  You probably know this and already have / use one. 

 

As a side note - you can get a great bike workout Indoors (although the view doesn't change) with a

Cyclops Bike Trainer.  

I've been using the same one for I think over 10 years.

  No worries about vehicles, dogs or the weather.  Just crank up the music, put your head down and pedal your $%^ off.   Heart monitor here is a must too. 

 

I have the Mag Trainer without Adjuster model - it's all I need and it kicks my Butt !

 

http://www.cycleops.com/en/products/trainers.html

 

Hope this helps

 

btw - padded bike shorts are your friend

 

A-Jay

[flyfisher]

Congrats ~ Cycling is a solid way to get and stay in shape.

Not the best tool for everyone however.

There is a decent amount of self-disciple required to really get the true benefits.  I've heard many an enthusiast complain that though they ride for X number of miles, they just don't see results. 

Two Words - Heart Monitor.  You probably know this and already have / use one. 

 

As a side note - you can get a great bike workout Indoors (although the view doesn't change) with a

Cyclops Bike Trainer.  

I've been using the same one for I think over 10 years.

  No worries about vehicles, dogs or the weather.  Just crank up the music, put your head down and pedal your $%^ off.   Heart monitor here is a must too. 

 

I have the Mag Trainer without Adjuster model - it's all I need and it kicks my Butt !

 

http://www.cycleops.com/en/products/trainers.html

 

Hope this helps

 

btw - padded bike shorts are your friend

 

A-Jay

I used to be a pretty active cyclist riding between 200-300 miles a week which included commuting to work which was about 15-18 miles one way.  After my son was born a few years ago it took a back burner spot.  Now that my time is limited with school and work i need something i can get out and do that is quick and doesn't take more than an hour or two so I figured i would go back to cycling.

 

I have a trainer but i have a tough time riding inside...kind of like when i was a climber and people took me to a gym the first time.  Not the real thing

 

And yes, padded shorts are most definitely your friend and are one of those things that paying for a quality pair has huge benefits.  Now i just have to see how low temperature wise i can go down to with my full finger mountain bike gloves.

 

Have you ever used one of the rollers?  They seem to be more like actual riding than a trainer and probably quieter too i would imagine but the idea of riding inside on rollers is kind of scary if something goes awry lol 

[A-Jay]

 

 

I used to be a pretty active cyclist riding between 200-300 miles a week which included commuting to work which was about 15-18 miles one way.  After my son was born a few years ago it took a back burner spot.  Now that my time is limited with school and work i need something i can get out and do that is quick and doesn't take more than an hour or two so I figured i would go back to cycling.

 

I have a trainer but i have a tough time riding inside...kind of like when i was a climber and people took me to a gym the first time.  Not the real thing

 

And yes, padded shorts are most definitely your friend and are one of those things that paying for a quality pair has huge benefits.  Now i just have to see how low temperature wise i can go down to with my full finger mountain bike gloves.

 

Have you ever used one of the rollers?  They seem to be more like actual riding than a trainer and probably quieter too i would imagine but the idea of riding inside on rollers is kind of scary if something goes awry lol 

 

No, I have not used the rollers, only the trainer.   And in many cases I actually prefer a trainer or even a stationary Bike.  I'm looking for a work out not a scenic ride.  I can really focus and get a much more effective session in indoors.  As for the rollers - though I haven't used them, I'd agree with you.  They seem to be a trip to the emergency room just waiting to happen. The worst part might be having to explain what the heck happened . . . btw - I hate riding in the cold - I'd rather just run a dog . .   A-Jay                                                                                                        

[Raider Nation Fisher]

Says the man that gets his jollys wearing a spandex outfit on a bike.

I don't mock your work out attire. Personally I wear under armour basketball shorts, a tank top, and combat boots when I lift.

[flyfisher]

Says the man that gets his jollys wearing a spandex outfit on a bike.

I don't mock your work out attire. Personally I wear under armour basketball shorts, a tank top, and combat boots when I lift.

 

I didn't picture you as a tight short kind of guy.....oh and you forgot to add in takes online classes too

[Raider Nation Fisher]

I didn't picture you as a tight short kind of guy.....oh and you forgot to add in takes online classes too

Thank you for reminding me of that.

I ain't wearing nothing resembling tight shorts until my midsection looks like theirs.

[Fish Chris]

Too much cardio will burn just as much muscle as fat burned

 

In reality, its all about ones total calorie and protein intake. If you eat enough to support both resistence training + cardio, you will be fine.

 

Peace,

Fish

[Grizzn N Bassin]

In reality, its all about ones total calorie and protein intake. If you eat enough to support both resistence training + cardio, you will be fine.

 

Peace,

Fish

Of course, what you said is right.. I think I was talking to raider about high intensity cardio cutting fat down before a body building show.. a lot of guys don't eat a lot before.. so they have to watch how Much cardio they do or it will just burn muscle which there trying to show off.

[JT Bagwell]

I think I am about 2 weeks in and I have already lost 1.75" of fat from around my mid-section.

 

How are you guys doing so far?

 

 

 

Just to repeat what I have going on:

 

Current Workout = Insanity (40-70 minutes per day, 6 days per week but I have skipped a couple of times because of family stuff)

Fat Burning, Appetite Suppressing, Energy boosting drink = Grape flavored Emerge from Max Muscle  (I take this in the morning)

Protein = Chocolate Ice Cream flavored Max Triple Whey from Max Muscle (I take this 1-2 times a day depending on activity levels)

Creatine = Triple blended CX3 from Max Muscle (I take this 30 minutes before my workout)

 

As I mentioned before the owner of the Max Muscle that I like to go to said if you guys don't have a local store, he would be happy

to ship directly to your house if you want to try the same stuff I am using. Let me know and I will give you his email address.

 

Come on team, let's here your results so far.

[Raider Nation Fisher]

I haven't really gotten started yet. I'm doing 40 minutes a day in the gym. Alternating upper body and running(ughhhh). I have lost 3 lbs in my first week. I'm dosing the recommended serving of creatine every other day. Creacor is freaking awesome. Not feeling a creatine bloat yet. But its only been one week. I am about to switch my diet and exercise program around for work. Ten hour days with no off day aren't condusive to gym visits. I'm shooting to be down to about 285 by Christmas.

Once I'm back from this shutdown im going on. I will start booming the diet and workout again. I've put a lot of planning into this new get back in shape adventure.

[Grizzn N Bassin]

I'm doing good.. I finished insanity last Monday.. which then I was running 5 miles a day combined with baseball specific workouts a lot.of small dumbbell.workouts for shoulders.. flexibility training, bigger lifting like squats, spilt squats and cleans..

Now I'm on my second round of insanity but starting with the max which is the second month of the insanity program.. after a month of that I'm doing the asylum insanity program.. these workouts are every am at 6 ..

After college I go to the gym and do free weights for upper body.. which is mwf..

Tuesday and Thursday I'm doing my leg routines.. so I'm doing 2 a days for 2 months. I started today and will end on Jan 1.. then my baseball season begins so I'll be doing team workouts and practice.. this consists of a throwing program, shoulder workouts, resistance band training + strength and conditions team workouts..

Keep pushing guys!

[A-Jay]

My Training is going well.

 

I'm doing this old school program call Longevity.

 

Perhaps you're heard of it.

 

It consists of smart, safe resistance training, combined with moderate cardio, Plenty of off days, Good Nutrition, and I do it consistently for my entire life.

 

Seems to work.

 

A-Jay

[Grizzn N Bassin]

I have this printed out and read it every day when I wake up.. its on my mirrors and other quotes around my house..

 

Dedication

Once an athlete has the desire to be great and the desire to dominate their sport they must COMMIT to it. Dedication includes the commitment to excellence through sacrifice and taking action. For college athletes this means sacrificing social time spent drinking and partying in order to commit to their craft. Professional athletes sacrifice time that could be spent with their family and loved ones. Nobody said being a great athlete would be easy but all great athletes make sacrifices. Elite athletes also find time to train hard, work on their skill and do whatever else is necessary. They do not make *** excuses like 90% of the other athletes out there.

Determination

Simply put determination is the will to get it done. DO WORK SON! I’ve talked about this numerous times in the past but I can’t stress it enough. How you deal with adversity is a true measure of character. Great athletes know how to deal with adversity. They posses the determination to overcome road blocks and obstacles because they understand the bigger picture. Great athletes are highly motivated from within and do not need any motivation from their coaches. They understand the importance of practice and constant hard effort.

 

“Leaders aren’t born they are made. And they are made just like anything else, through hard work. And that’s the price we’ll have to pay to achieve that goal, or any goal.”

 

www.megilofitness.com

[Grizzn N Bassin]

this is what I live by and fishing is my "PARTY TIME"

[JT Bagwell]

I think I am about 2 weeks in and I have already lost 1.75" of fat from around my mid-section.

 

How are you guys doing so far?

 

 

 

Just to repeat what I have going on:

 

Current Workout = Insanity (40-70 minutes per day, 6 days per week but I have skipped a couple of times because of family stuff)

Fat Burning, Appetite Suppressing, Energy boosting drink = Grape flavored Emerge from Max Muscle  (I take this in the morning)

Protein = Chocolate Ice Cream flavored Max Triple Whey from Max Muscle (I take this 1-2 times a day depending on activity levels)

Creatine = Triple blended CX3 from Max Muscle (I take this 30 minutes before my workout)

 

As I mentioned before the owner of the Max Muscle that I like to go to said if you guys don't have a local store, he would be happy

to ship directly to your house if you want to try the same stuff I am using. Let me know and I will give you his email address.

 

Come on team, let's here your results so far.

 

 

How's it going guys?

 

I am still plugging away on my nutrition/workout program.

 

I have not got my body fat checked in a month or so but I

can tell that I am getting leaner.

 

Anyone that tells you that being in good shape won't help you on the

water is just wrong.

 

Obviously it is not going to make you a better caster, boat driver or decision

maker but for a person that already has those skills, adding an in shape body

to that will improve your game.

[JT Bagwell]

I have added 2 things to my fitness routine Powermax1000 which is a weight gainer from Max Muscle that I take 1/2 serving as a meal replacement and also snow shoveling. LOL

[A-Jay]

Enjoying the brisk running weather and getting a head start on the Holiday Body Fat.

 

A-Jay