Rangerland Forum Information

[Mike B.]

The plan Chobani with some blueberries and vanilla flavored granola is a breakfast staple for me lately. It's perfect. I'm probably taking in too much sugar with the granola, but I just really like the texture of the brand I buy, and haven't been able to find it in any other brands.

[Alitaki]

The plan Chobani with some blueberries and vanilla flavored granola is a breakfast staple for me lately. It's perfect. I'm probably taking in too much sugar with the granola, but I just really like the texture of the brand I buy, and haven't been able to find it in any other brands.

Full fat, reduced or no-fat? I find that I cannot eat full or reduced fat yogurt anymore. They're too soupy for my taste.

[Mike B.]

The plan Chobani with some blueberries and vanilla flavored granola is a breakfast staple for me lately. It's perfect. I'm probably taking in too much sugar with the granola, but I just really like the texture of the brand I buy, and haven't been able to find it in any other brands.

Full fat, reduced or no-fat? I find that I cannot eat full or reduced fat yogurt anymore. They're too soupy for my taste.

No-fat.

[toph]

So I've never really done any weight training, has anyone used this book Starting Strength? I was thinking about picking it up, want to start lifting because I'm sick of cardio and want to put my gym membership to better use.

[Alitaki]

Sorry bud, I'm clueless when it comes to weight routines. That's why I signed up for personal training which then led me to crossfit. I say quit your gym and do crossfit. I think you'll like it more than the regular gym.

[xcdudesquadloves...]

I could send you some of the lifts we do for crew if you want. They build a lot of core strength too.

[toph]

I got the Kindle version of that book and read portions of it this afternoon. This guy Mark Rippetoe is apparently super popular on the internet. His system is simple, so I'm gonna try it. Basically, 3x a week you lift and do 3x5 Squats, 3x5 Overhead Press/Bench Press (alternating w/ workouts), and 1x5 Deadlifts. You increase the weight of each exercise each time you do it until you plateau, then you modify the program a bit after that.

He also wants you to eat an obscene amount of calories, but because I'm already a big guy (225lbs.), I think I'll eat my normal 2500 or so and just make sure it's mostly protein and veggies. I'll let you guys know if I can get a noticeable difference.

I can't afford CrossFit and I heard it's more harm to your body than it's worth, though I'm sure you get in pretty great shape.

[Scuubs]

So I've never really done any weight training, has anyone used this book Starting Strength? I was thinking about picking it up, want to start lifting because I'm sick of cardio and want to put my gym membership to better use.

I used to train back in another lifetime. You shouldn't quit your cardio work, it's important for your cardiovascular health to continue it. If you're looking to burn fat cardio is your best bet. Your other option is circuit training. It's low weight "stations" which you do for about a minute or so, rest for 20 seconds, then move on to the next station. It's tough to do at a gym unless your off peak time or they have a circuit training section. Instead, keep your cardio but start off with a few simple weight training excersises for tone. Whatever you do, learn proper form and technique. If your off form, you risk injuring yourself and inhibiting the benefits of your training.

[Alitaki]

I got the Kindle version of that book and read portions of it this afternoon. This guy Mark Rippetoe is apparently super popular on the internet. His system is simple, so I'm gonna try it. Basically, 3x a week you lift and do 3x5 Squats, 3x5 Overhead Press/Bench Press (alternating w/ workouts), and 1x5 Deadlifts. You increase the weight of each exercise each time you do it until you plateau, then you modify the program a bit after that.

He also wants you to eat an obscene amount of calories, but because I'm already a big guy (225lbs.), I think I'll eat my normal 2500 or so and just make sure it's mostly protein and veggies. I'll let you guys know if I can get a noticeable difference.

I can't afford CrossFit and I heard it's more harm to your body than it's worth, though I'm sure you get in pretty great shape.

That "more harm to your body" also applies to doing any kind of weight work. If you go too heavy and your form is not correct your asking for an injury. I'd say 80% of what I've done at crossfit is stuff that is standard workout stuff - pull ups, push ups, sit ups, running, rowing, and jumping. Another 15% is weight work, which is intimidating at first but the coaches at my gym are pretty good. They make sure everyone has the right form and encourage you to scale back if the recommended weight is too high. The other 5% is gymnastics stuff which I approach very cautiously and it only comes up during the skill portion of the work out. Be careful with those overhead presses and squats if your doing them with a straight bar and not on a machine. You can fuck up your back real quick.

I totally get the cost issue, though. My gym is a lot of money, but I need that small group/personal trainer dynamic to get the most out of my workouts. I have never been able to work out consistently when I was just goin on my own.

[xcdudesquadloves...]

Yeah make sure that you are doing all the work with your legs on deadlifts too. I was doing them wrong and it helped exacerbate a back injury I've been dealing with for a while now.

The lift I did yesterday was fun and took maybe 45 minutes:

5x5 of
Pull ups
Bench
Back extensions
Leg Press
Seated rows

That's a very much high intensity low rep work out. Another one we do a lot is:

3x50 of
Leg Press
Bench
Lat Pulls
Seated Rows

3x20 of
Pull Ups
Back Extensions

3x10 of
Deadlifts

That one takes much longer and should be done with much lower weight.

[toph]

Yes, I will focus on form. The book has 62 pages on proper squatting form. I may add in light cardio on off days, cycling or elliptical or jogging. I look forward to building some strength, really.

[Scuubs]

Yes, I will focus on form. The book has 62 pages on proper squatting form. I may add in light cardio on off days, cycling or elliptical or jogging. I look forward to building some strength, really.

Also be sure to stretch prior to and after training, and it would probably be best to do a light jog for 10ish minutes before and after.

[ChokeMOut]

Burpees x 5
Pushups x 10
Squats x 15
Sit-up x 20

Do that 20 times.

[xcdudesquadloves...]

Burpees x 5
Pushups x 10
Squats x 15
Sit-up x 20

Do that 20 times.

Body Squats or ones with weight? I may do that as an abs workout tonight if it doesn't involve weights so I can just so it at home.

[toph]

Have done the program for a week now. Pretty good so far. I kind of enjoy the experience of lifting heavy things more than just cardio.

[Rocha]

Burpees x 5
Pushups x 10
Squats x 15
Sit-up x 20

Do that 20 times.

You mean right now or over the course of a month?



To be serious, high intensity interval training has been doing well for me. 15 seconds all out, 45 seconds cooldown x10. Started a few weeks ago and was huffing and puffing like a beast, and now I'm at the point where I think I need to up it.

[Puckforbrains]

Have done the program for a week now. Pretty good so far. I kind of enjoy the experience of lifting heavy things more than just cardio.

Try some deadlifts - great for back and legs. Thinking about trying Crossfit, but its substantially more than my YMCA membership for the whole family. Will likely try a new program at the Y that is supposed to be similar.



I'm down 25lbs since June 7th - hovering around 190. Mixing up biking (indoors and out when it not like an armpit outside),sprinting and moderate weight lifting. Not going for bulk, just build up a bit and tone. Haven't felt this good in 10 years.

[ChokeMOut]

Burpees x 5
Pushups x 10
Squats x 15
Sit-up x 20

Do that 20 times.

Body Squats or ones with weight? I may do that as an abs workout tonight if it doesn't involve weights so I can just so it at home.

No weights involved. It was the warm-up for a kickboxing class.

[Chris4]

So I've never really done any weight training, has anyone used this book Starting Strength? I was thinking about picking it up, want to start lifting because I'm sick of cardio and want to put my gym membership to better use.

Yes, sir. I own it. Its the best. Very, very effective. Pretty much all you need to know about getting started with a barbell. Everything is outlined. Even just googling Mark Rippetoe, you can gather yourself a wealth of information.

And than I see you did get it. Thats great. Proper squatting and deadlifting is so important. Good luck with it.

This post has been edited by Chris4: Sep 4 2012, 05:18 AM

[toph]

So I've never really done any weight training, has anyone used this book Starting Strength? I was thinking about picking it up, want to start lifting because I'm sick of cardio and want to put my gym membership to better use.

Yes, sir. I own it. Its the best. Very, very effective. Pretty much all you need to know about getting started with a barbell. Everything is outlined. Even just googling Mark Rippetoe, you can gather yourself a wealth of information.

And than I see you did get it. Thats great. Proper squatting and deadlifting is so important. Good luck with it.

Yup, starting my 4th week today. Really into it, made a lot of progress already.

[Rocha]

I've been doing stuff based on Starting Strength as well that I've read around the internet, mixed in with some aerobics on non-lifting days. Combined with keeping my calories really low at round 800-1200 a day, the weight loss is rapid. I'll move to a less severe, more long term sustainable plan after the wedding in a few weeks.

[Alitaki]

can anyone recommend good gloves for lifting? I got a pair but I'm still getting blisters at the base of my fingers from the pullup bar and weight bar.

[Chris4]

I've been doing stuff based on Starting Strength as well that I've read around the internet, mixed in with some aerobics on non-lifting days. Combined with keeping my calories really low at round 800-1200 a day, the weight loss is rapid. I'll move to a less severe, more long term sustainable plan after the wedding in a few weeks.

That was my next suggestion. Coach Rip would have you drinking a gallon of milk a day (grrrrooooosssss) and eating like 4k+ calories. Not exactly training for physique there. That'll turn you into one of those hulking beasts, strong as fuck..with a nice big ol' belly.

I maintain at about 1800-2000 depending on my workout.. Low-carb, zero-processed.. sky-high protein.

[Rocha]

Yeah, protein is the best. I eat few things other than fish/shellfish, chicken, turkey and occasional beef. Usually on lettuce, or with spinach or asparagus on the side, something like that. Bread is awesome but bread is the fucking worst. I'm not sure I even eat it once a month.

If craving pasta, I've come to love spaghetti squash. So little calories and tastes kinda like spaghetti if the sauce is good. We make shrimp scampi a lot with zero calorie spray butter, shitloads of garlic and lemon and spaghetti squash. Awesome stuff and surprisingly low calorie.

[Chris4]

If you maintain low carb all week, its actually in your best interest to go wild on say, Sunday with Pasta or beers or whatever it is that you crave. It resets your leptin levels and refills your glycogen stores for the coming weeks training.

[Puckforbrains]

If you maintain low carb all week, its actually in your best interest to go wild on say, Sunday with Pasta or beers or whatever it is that you crave. It resets your leptin levels and refills your glycogen stores for the coming weeks training.

Depends on what your goals are. For me, under 50g of carbs per day works great. I get my carbs from fruit and vegetables only. Haven't had pasta or cereal since early June. No more bloated feeling in my gut, feel full quicker and more satisfied and for longer when I am done eating. Occasionally a baked potato or sweet potato, but those are low on the glycemic index which is what I really look for in my food.

[Chris4]

If you maintain low carb all week, its actually in your best interest to go wild on say, Sunday with Pasta or beers or whatever it is that you crave. It resets your leptin levels and refills your glycogen stores for the coming weeks training.

Depends on what your goals are. For me, under 50g of carbs per day works great. I get my carbs from fruit and vegetables only. Haven't had pasta or cereal since early June. No more bloated feeling in my gut, feel full quicker and more satisfied and for longer when I am done eating. Occasionally a baked potato or sweet potato, but those are low on the glycemic index which is what I really look for in my food.

Troof. And my diet is pretty much identical to yours at maintenence levels, but from where Pete says he's at maintaining a consistent deficit at 800-1200 cals a day and following a strength training routine (assuming the legendary Pete Rocha isnt 5'1 115lbs), a coupla carb refeeds might give him the final metabolic kick down to a weight he wants to maintain.

Worked great for me.

But yeah, I'm at about 50g's of carbos a day now as well. And those are only fruits, veggies, the trace amounts found in Greek yogurt and nuts basically. It did take me a while to adjust to hard training, but I swear half that shit is mental anyway.

[toph]

Man, I hate deadlifts. I think I progressed do fast with the weight, gonna hit the reset button on it I think.

[xcdudesquadloves...]

Man, I hate deadlifts. I think I progressed do fast with the weight, gonna hit the reset button on it I think.

Its all about technique. Definitely take the weight down and work on the technique to start. You don't want to fuck up your back, trust me. Its the worst.

[Alitaki]

Fuck thrusters and double fuck pullups. Fran is a bitch.

[Chris4]

Fuck thrusters and double fuck pullups. Fran is a bitch.

I did "Murph" the other day with the local Crossfit maniacs. With a 20lb vest on. Took me a whole hour. All I can say is..Fuck. That.

[Alitaki]

See, if I wake up and see that listed as the WOD on the website, I go back to sleep. Fuck that noise.

[Chris4]

My gym makes it super easy. Follow head trainer on twitter. Schedules auto-tweet of WOD to go up at about 4:30am. Hideous iPhone alarm goes off at 6:00. Refresh twitter feed. First tweet in feed. See horrendous workout. Roll over and go back to sleep. I know this drill. Well.

[Alitaki]

Lol. Sounds familiar. My gym usually puts it up at midnight so I know if should set the alarm. Last few months though it's been lagging and I've been going to bed earlier since I wake up at 5:30 to get to my 6am class. So now I do that same dance you do.

[Puckforbrains]

Hey - what are you guys paying a month for Crossfit- they have one by me, but its 115 unlimited per month - I'm holding out because my YMCA membership is 75 per month for the whole family.

[toph]

It costs $200/mo in Manhattan for unlimited.

[Chris4]

$140 Jersey Shore.

Thats a pretty sweet deal at the Y, dude.

[Alitaki]

My gym charges $200 for the month unlimited but if you lock in for the year it's $160 per month. I pay $125 for 2x a week, 8x a month. I'm not locked in though so I might change to 3x a week for a little bit more but honestly, I don't see myself going more than 2x. I run MWF, do Crossfit TTH, play hockey on Sundays and Saturday is my rest day. That's more than enough for me right now. I..um...acquired the P90x videos so I might start that as well at night. That might be a little much though.

[Chris4]

That's why I dont lock myself in for the year, either. I'll train 4-5 days a week in the spring and summer, but it's second week in September next week and whaddyaknow its time for both of my hockey teams to start goin already. And a 10:00PM game on Tuesday followed up with a 8:30 or a 9:15 on a Thursday has very taxing effects on the rest of my shit. Not really worth it for me to lock in for the year. I like to come and go as I please.

[toph]

Doing P90X and all that would be insane unless you are in unbelievable shape and have tons of time.

[Alitaki]

Yeah, I have delusions of grandure so I probably won't go past the first week if I even go beyond the first day.

[Rocha]

At our new place we're moving to in late October, we both get gym memberships for free at the Atlantis Sports Club across the street. Indoor pool! Can't wait to start using it.

[Puckforbrains]

So in looking further, I could 'drop in' for $10 bucks per session - once a week/40 bucks a month might not be bad - would be the same price with the YMCA membership too.

Good luck with the new place Pete.

[Alitaki]

Oh today's workout is gonna suck. 20 reps at max weight back squats. Unbroken or the set doesn't count. Oofa. I can back squat 205 lbs a few times. Not sure I can do it 20 in a row.

This post has been edited by Alitaki: Sep 6 2012, 04:15 AM

[Alitaki]

So that wasn't so bad. The coach had us start at 50% max weight and then had us work our way up as much as we comfortably could. Me and my spotter banged out three sets at 105, 125, & 145. Good enough to take over third place on the overall leader board at the gym. That feels fucking great to say.

This post has been edited by Alitaki: Sep 6 2012, 06:15 AM

[Chris4]

So that wasn't so bad.

Say that again at about 5:00pm.


I went to my lifting session yesterday morning forgetting I had a 10pm hockey game last night. Icetime is like crack, Joe Rogan so I'm paying for it right now. Real bad.

BTW, and this is for all you guys.. I finally invested the big $20 for my own foam roller for home. Best $20 I ever spent. A daily massage.

[Sed]

BTW, and this is for all you guys.. I finally invested the big $20 for my own foam roller for home. Best $20 I ever spent. A daily massage.

Word - bought one for the first time about 5 years ago, and it's totally worth it.

[Alitaki]

So that wasn't so bad.

Say that again at about 5:00pm.

Lol. For me, the soreness doesn't show up until the next day. We'll see how the morning run fares.

[xcdudesquadloves...]

Need a good hour workout?

On the erg 20' then 5' rest. Then 20' again and 5' rest after. Than 10'. All at 18-20 strokes per minute.

Im doing this at 1:59 per 500 m for the first one. 2:00 per the second 20'. Then 2:00.5 for the third one.

Look at the proper technique for the erg (you crossfit nuts should have web taught Ive seen crossfit workouts where you erg)

Also I'm 160 lbs (max for lightweight crew) you big boys should have no problem with those splits

[Alitaki]

why the fuck is it so much easier to run on a treadmill than it is outdoors? I can do over a mile on the treadmill before getting winded and need to walk for a little bit, but half a mile on the street and I'm huffing an puffing. Fuck. Is it that there's less resistance on the treadmill due to it moving as well or is it that I'm running at a faster pace outdoors and not realizing it?

I need to run on the street more.