For BG fitness fanatics, a question..

[Ryany]

I've been falling behind lately not quite by my own control though.

I've been leaving for work at 5:45am and getting home at ~8:45pm, 4-6 days a week, for the past 7+ weeks (and another 4 weeks of it left). Leaves me like 30 minutes to eat, make/pack breakfast&lunch&dinner for the next day, get any minor chores/shopping/stuff done, and get to bed if I still want to make the 7-8hs of sleep and not be miserable the next day.

So I've been going to the gym more on the weekends, doing some minor stuff in free time at work, and some shortened sessions during the week... but not too happy with how much less time I'm getting in.

One time saving idea I did a couple of years back was to buy an EZ-Curl bar, some plates, and do all my bi/tri/abs at home when they could fit in during the weeknights. It has cut down an extra trip to the gym per week, and thus makes it more flexible to fit my workouts in when things get busy.

[Fievel]

Hello! I have a question that hopefully you guys can help me with.

I've been running/lifting on a consistent schedule now for the past two months and generally have no issues at all, except for one. Every now and then I'll get my normal post workout soreness, but it wont go away for 2-3+ days. It doesn't happen every time, probably once every two weeks. I looked up it up via google and read that it is most likely "delayed onset muscle soreness". So my question is, is there anything specific you guys do to prevent this? I always stretch before and after my runs, and never really feel like I'm overdoing it when lifting.

I also really don't feel like it has anything to do with my diet, but I suppose it may. I've had the same overall eating habits for a while now as I've been trying to cut a little bit of weight. I am on an IF diet, I always fast 20 hours, eat 4 hours, and consume ~1800 calories a day. I eat an overall healthy diet consisting mainly of fruits, vegetables, chicken, turkey, etc etc. I'm 6'0 and have gone down from 210 to 178 in the two months following this workout/diet plan.

I've tried to pay close attention to when I get the extra soreness and haven't really been able to notice anything I'm doing different on the days that I get it, I eat the same amount of calories, same amount of protein, lift the same, run the same...just can't figure it out! It's very frustrating going into a workout and having muscles still be so sore that I can't do my squats or deadlifts as well as I want to.

One thing I don't do is take any sort of supplement like whey protein, is that something that could help prevent this?

Anyways, I feel like I'm rambling at this point and made this post way too long for such a question, sorry!

[RKenshin]

Thanks for the comments/advice fellas.

Hello! I have a question that hopefully you guys can help me with.

I've been running/lifting on a consistent schedule now for the past two months and generally have no issues at all, except for one. Every now and then I'll get my normal post workout soreness, but it wont go away for 2-3+ days. It doesn't happen every time, probably once every two weeks. I looked up it up via google and read that it is most likely "delayed onset muscle soreness". So my question is, is there anything specific you guys do to prevent this? I always stretch before and after my runs, and never really feel like I'm overdoing it when lifting.

I also really don't feel like it has anything to do with my diet, but I suppose it may. I've had the same overall eating habits for a while now as I've been trying to cut a little bit of weight. I am on an IF diet, I always fast 20 hours, eat 4 hours, and consume ~1800 calories a day. I eat an overall healthy diet consisting mainly of fruits, vegetables, chicken, turkey, etc etc. I'm 6'0 and have gone down from 210 to 178 in the two months following this workout/diet plan.

I've tried to pay close attention to when I get the extra soreness and haven't really been able to notice anything I'm doing different on the days that I get it, I eat the same amount of calories, same amount of protein, lift the same, run the same...just can't figure it out! It's very frustrating going into a workout and having muscles still be so sore that I can't do my squats or deadlifts as well as I want to.

One thing I don't do is take any sort of supplement like whey protein, is that something that could help prevent this?

Anyways, I feel like I'm rambling at this point and made this post way too long for such a question, sorry!

Seems perfectly normal to me, actually.

I typically go through the same thing, and this is while eating tons of food at 4-5k calories a day, plenty of protein, decent macro balance, a good sleep schedule (or well, less so recently lol), etc. Despite all of that I'll still be pretty sore for up to 3 days after working out a certain body area.

I look at it as a good thing though, as (at least to me) it means I definitely pushed myself pretty well in the last workout. But I also don't typically strength train an area of my body more than once every 4-7 days anyway.

More protein (up to a point) can certainly help in muscle recovery, so it's worth a shot if you're that concerned about it (depending on how much you're having already and how/when).

[Cream Soda]

Been taking a new approach to cardio.

Aside from my fossil park, I'm running on all my non fossil days.

Instead of doing an HIIT type of thing, I'm holding a decent pace run, with absolutely nothing that'd be considered a jog for the entirety of all my runs now, though no 100% sprints.

Worked myself up to holding a high pace like that for 1.5 miles.

[Osede]

Hello! I have a question that hopefully you guys can help me with.

I've been running/lifting on a consistent schedule now for the past two months and generally have no issues at all, except for one. Every now and then I'll get my normal post workout soreness, but it wont go away for 2-3+ days. It doesn't happen every time, probably once every two weeks. I looked up it up via google and read that it is most likely "delayed onset muscle soreness". So my question is, is there anything specific you guys do to prevent this? I always stretch before and after my runs, and never really feel like I'm overdoing it when lifting.

I also really don't feel like it has anything to do with my diet, but I suppose it may. I've had the same overall eating habits for a while now as I've been trying to cut a little bit of weight. I am on an IF diet, I always fast 20 hours, eat 4 hours, and consume ~1800 calories a day. I eat an overall healthy diet consisting mainly of fruits, vegetables, chicken, turkey, etc etc. I'm 6'0 and have gone down from 210 to 178 in the two months following this workout/diet plan.

I've tried to pay close attention to when I get the extra soreness and haven't really been able to notice anything I'm doing different on the days that I get it, I eat the same amount of calories, same amount of protein, lift the same, run the same...just can't figure it out! It's very frustrating going into a workout and having muscles still be so sore that I can't do my squats or deadlifts as well as I want to.

One thing I don't do is take any sort of supplement like whey protein, is that something that could help prevent this?

Anyways, I feel like I'm rambling at this point and made this post way too long for such a question, sorry!

it may just that you used to not lift close to your lifting limit. It just that you have been keep hitting your max lift lately. I sometimes get these for 2-3 weeks before it gone and I will able to get about 5lbs more of lifting consistently.

[Fievel]

Thank you for the responses! Glad to hear it's something normal haha

The schedule I follow has me doing squats every two days, I guess I'll just have to adjust that when my body tells me no!

[Adajer]

I am trying to find a new training shoe. I wanted the Nike Free trainer 7.0s, but I can not find them in my size. I am looking at the adidas adipure toe shoes, but I have a bend in my big toes which worries me about comfortability. I found them both on sale on a website that I am willing to try out. This website seems legit and has great prices and sales.

http://www.drjays.com/shop/P1463166/product.html
http://mediaext.djnetworks.net/media...s/11181557.jpg
http://www.drjays.com/shop/P1406914/product.html
http://mediaext.djnetworks.net/media...s/10475264.jpg

I normally wear a 10.5 and my feet are a little bit wider than normal. Sometimes 11 fits better sometimes 10 fits better. What I am concerned about with the Nike's are that they only sell them in size 10, it may or may not fit me well. As I stated above, my big toe bends a bit which concerns me with toe shoes. I do treadmill running, some weigh machines, squats, and kettle bell. Think I should just try one of them out anyway?

edit: Adidas also has these adipure 360s on sale.
http://www.adidas.com/us/product/men...z13y9nZ1z13071
http://s7d5.scene7.com/is/image/adid...sm=1.1,0.5,1,0

[Lazaruz]

OK been meaning to post here for awhile. Tired of being a fat fat fatty(336 lbs 6"1). Im currenty in my 3rd week of working out.
I work out at least 4 times a week(gonna bump this up to 5 soon)

Day 1 - 1 hour of Cardio(treadmill or Track) followed by the steam room. Gonna bump this up to 90 mins soon.

Day 2 - 30 mins of treadmill
Dumb bell Bench 3x10 80lbs
Leg curls 3X15 110
Curls 3X15 80lbs
Leg Extentions 3X15 110
Deltoid Fly 3X10 forgot the lbs
End with 30 mins of Cardio

Day 3 -1 hour of Cardio(treadmill or Track) followed by the steam room. Gonna bump this up to 90 mins soon.

Day 4- 30 mins of treadmill
Dumb bell Bench 3x10 80lbs
Leg curls 3X15 110
Curls 3X15 80lbs
Leg Extentions 3X15 110
Deltoid Fly 3X10 forgot the lbs
End with 30 mins of Cardio (Gonna add squats to this soon)

So i need to get this fucking fat off me, looking for tips( I. E supplements, increase XXX workout, take/Add out XXX workout.) Thinking of getting a Suana Suit for my Cardio days. Im trying to slim down and stay solid up top.

My eating habits are improving but my sweet tooth sometimes gets the best of me.
I usually eat oatmeal in the morning, chicken rice veg for lunch, whatever the wife cooks for dinner.

[Milkster]

OK been meaning to post here for awhile. Tired of being a fat fat fatty(336 lbs 6"1). Im currenty in my 3rd week of working out.
I work out at least 4 times a week(gonna bump this up to 5 soon)

Day 1 - 1 hour of Cardio(treadmill or Track) followed by the steam room. Gonna bump this up to 90 mins soon.

Day 2 - 30 mins of treadmill
Dumb bell Bench 3x10 80lbs
Leg curls 3X15 110
Curls 3X15 80lbs
Leg Extentions 3X15 110
Deltoid Fly 3X10 forgot the lbs
End with 30 mins of Cardio

Day 3 -1 hour of Cardio(treadmill or Track) followed by the steam room. Gonna bump this up to 90 mins soon.

Day 4- 30 mins of treadmill
Dumb bell Bench 3x10 80lbs
Leg curls 3X15 110
Curls 3X15 80lbs
Leg Extentions 3X15 110
Deltoid Fly 3X10 forgot the lbs
End with 30 mins of Cardio (Gonna add squats to this soon)

So i need to get this fucking fat off me, looking for tips( I. E supplements, increase XXX workout, take/Add out XXX workout.) Thinking of getting a Suana Suit for my Cardio days. Im trying to slim down and stay solid up top.

My eating habits are improving but my sweet tooth sometimes gets the best of me.
I usually eat oatmeal in the morning, chicken rice veg for lunch, whatever the wife cooks for dinner.

That routine is terrible, I'm assuming you're just starting off right? Going to the gym and doing the same exercises (in a week) that many times is silly. What other goals do you have other than being fat? Do you want to be strong as well, or just pretty?

[Adajer]

NVM, my foot is too wide for all of those.

[Lazaruz]

That routine is terrible, I'm assuming you're just starting off right? Going to the gym and doing the same exercises (in a week) that many times is silly. What other goals do you have other than being fat? Do you want to be strong as well, or just pretty?

Strong as well but slimming down is a priority. This is just my routine to get the rust off.

[Milkster]

Strong as well but slimming down is a priority. This is just my routine to get the rust off.

You're lacking all 6 of the major lifts and will build so many imbalances doing that routine. Start with a beginner program that is more suited towards your goals: Stronglifts, Starting Strength, Greyskull LP or even Fit.

[Hushigoshi]

I don't wanna get bulky. i just wanna tone and firm ohmygawd.

[Lazaruz]

You're lacking all 6 of the major lifts and will build so many imbalances doing that routine. Start with a beginner program that is more suited towards your goals: Stronglifts, Starting Strength, Greyskull LP or even Fit.

Yea i see what your talking about, i haven't been using a real routine since my football days. That lift routine is my go to the gym once every 2weeks so i do upper and lower body. The past few weeks are the most consistent ive been in a long time. But like i said before slimming down is my priority. Or should I just forget about the lifting and run run run?

[Ayn]

Yea i see what your talking about, i haven't been using a real routine since my football days. That lift routine is my go to the gym once every 2weeks so i do upper and lower body. The past few weeks are the most consistent ive been in a long time. But like i said before slimming down is my priority. Or should I just forget about the lifting and run run run?

Both.

Find some way to incorporate some of the following lifts into your routine:

Squats, Deadlifts, Bench Press, Rows (dumbells), Military Press/Overhead Press, Pull Ups/Chin Ups

This may be a helpful routine for you. I do it when I'm trying to cut fat and maintain strength, but you might find it helpful too:

http://newbie-fitness.blogspot.com/2...ipped-5x5.html

Others can chime in with better advice than me, but you don't necessarily need anything fancy at your level. As Milkster noted, do some sort of routine that incorporates those lifts.

I'm not as good at figuring out what set/level of reps work for people, but I've always had the most success/least boredom doing a 5 x 5.

I know some of those lifts are unpleasant at first (and maybe will continue to be), but you need to include them. ESPECIALLY squats and deadlifts.

Hope that helped. Congratulations on taking the first steps. I'm glad you're at least paying attention to the diet.

[dejet]

Unless you are eating more then you daily needed calories your not going to bulk, that simple. SS will help you start out and burn a hell of a lot of calories and get most of your muscles working to the point you can isolate them.

You won't "bulk" unless you are eating extra calories. You will however tone up.

[Lazaruz]

Both.

Find some way to incorporate some of the following lifts into your routine:

Squats, Deadlifts, Bench Press, Rows (dumbells), Military Press/Overhead Press, Pull Ups/Chin Ups

This may be a helpful routine for you. I do it when I'm trying to cut fat and maintain strength, but you might find it helpful too:

http://newbie-fitness.blogspot.com/2...ipped-5x5.html

Others can chime in with better advice than me, but you don't necessarily need anything fancy at your level. As Milkster noted, do some sort of routine that incorporates those lifts.

I'm not as good at figuring out what set/level of reps work for people, but I've always had the most success/least boredom doing a 5 x 5.

I know some of those lifts are unpleasant at first (and maybe will continue to be), but you need to include them. ESPECIALLY squats and deadlifts.

Hope that helped. Congratulations on taking the first steps. I'm glad you're at least paying attention to the diet.

is 5 x5 better then 3 x 10 ?

[Lazaruz]

Unless you are eating more then you daily needed calories your not going to bulk, that simple. SS will help you start out and burn a hell of a lot of calories and get most of your muscles working to the point you can isolate them.

You won't "bulk" unless you are eating extra calories. You will however tone up.

Now that i think about it, i really dont want to bulk up, just lose and tone

[Aevis]

I really wonder where this fear from bulking comes from, globally speaking. It's not like you do exercise x and suddenly wake up looking like ronnie coleman. /fit is 70% nutrition, 20% sleep and 10% workout (exaggerated).

[Cream Soda]

Except for in the case of Cream Soda, who is just an anomaly in general :D.

Workout is def the 90% for me, considering how far I came on 4-6 hours of sleep a night and ramen noodles/mcdonalds