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  1. #1

    SSG Weightlifting/Gym/Exercising Thread

    Since we got to talking about this in the New Contest thread, I figured enough members workout/exercise so we could give each other tips, etc. I just rejoined the gym after a 3 year layoff or so. I want to gain maybe 10-15 lbs of muscle and get my frame toned. I'm about 5'9 145-150lbs. Just would like to get some muscle and be able to keep it on. I've always been trying to eat a lot better lately, more water, more fruits and veggies, less of the yummy fast food and salty snacks. Any tips or advice for my journey?
    You'll be sorry, Pee-Wee Herman!

  2. #2
    pbarnard's Avatar
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    Sadly, part of it is genetic, the other part of it is pharmacy...and all illusion.

    Chicken breasts and rice seems to be the staple of the "good diet" ontop of the fruits and vegetables.

    It sounds like you want to start by going the max/out power lifting route. After you're satisfied with your results, drop the weights of the weight and go with 15-20 reps per set at about 4-6 sets.

    Combining exercises that work the same or complimentary groups with little to no rest in between can also produce fast results.
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  3. #3
    I usually do just the basic 3 sets of 10 reps for most everything but I had hit a plateau so now I'm doing a pyramid of sorts. I start at 10 with the weight I was normally doing and then I go to 8 reps but I'll add 20lbs. (for benching) and then I'll do 6 reps and add 20 more lbs. I do the same with back, arms, tri's, legs, etc. Once I'm able to up my limit I'll go back to the 3 sets of 10 and then go pyramid. Rinse and repeat.

    I'm not the best eater in the world but I'm trying. I try to eat a lot of protein (I drink protein shakes too) and I also take a multivitamin. I'm sure they're more of a placebo than anything but, before I work out, I drink N.O. Xplode and afterwards I drink Cell Mass.

    Since I've been going (which was late August when I came to the GW) I've gained over 20 pounds. I was at 180lbs. for at least 4-5 years but once I started going to the gym I quickly put on the weight. I'm 6'3" so I could still stand to gain a few more pounds if necessary.
    Up, up, and OKAAAAY!!!

  4. #4
    pbarnard's Avatar
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    My "standard" part of the work out: single leg leg-presses. Followed by single leg leg-curls till my hamstrings cramp. Than double leg curls for 1 more set. Calf raises. If it's winter, eliptical machine for 30 minutes; if biking most days only 10 minutes. Elevated leg rows where you bring your legs from perpendicular to parallel with the floor. All of these are 4 sets of 15 and are part of the daily routine I need to do because of all the knee surgeries. Add to that are 2 one minute planks, followed by 4 thirty second planks on the sides. There's the decline sit ups, usually with a small medicine ball held over a head. From the same decline bench, you can than do a trunk rotation 4-10 times holding either a medicine ball or a weight plate.

    After that I can do a variety of things. Close grip benching at 225lbs. 5 sets of 15. 5 sets of seated rows where I do not move my upper body, only arms, and than dumbell press on decline is a nice trio. Dumbell shoulder press, lat pull down (behind the neck), arm raises in front, and at sides, is another. Use the seat with angled front to rest elbows/upper arms while curling the lower arms with palms up, behind the head tricep curls, machine cable curls, followed by cobra curls (same as first, but palms down). There's lunges with the bar and side lunges with dumbells. For low tech there's dips, pullups and push ups.

    The first paragraph like I alluded to is done every other day. The rest I do at least once a week.
    Star Wars & GI Joe Customs
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  5. #5
    Recently I've just been working on losing weight. I was at 257 pounds and rapidly approaching 260, when I realized that something had to be done. I've been getting a lot of exercise and diet advice from my boss and essentially I'm on a less strict version of his diet (he's preparing for a fight right now, so he's monitoring everything that he eats). But the real breakthrough for me was controlling portions sizes. I'm down to about 230 pounds right now, just by eating significantly smaller amounts of food.

    I first started out by just cutting every meal in half and eating small meals between the three main meals of the day. Also, I've made eating breakfast my first priority every morning, Which is tough because initially you almost have to force yourself to eat right after waking up. But it's very important to get a small meal in your stomach as soon as possible after you wake up.

    There are also some diet rules I've been following that have been really effective:

    1. eliminate all "white foods" - no white bread, white sugar, white rice, white potatoes, or white pasta, and if you drink milk then only drink nonfat/skim milk.

    Only eat whole-wheat bread, whole-wheat pasta, whole grain rice and just avoid potatoes (and potato products) altogether (except for sweet potatoes).

    Stay away from all processed sugars and avoid anything that has high fructose corn syrup. I like that Sugar in the Raw stuff, brown sugar and honey.

    2. avoid all forms of artificial sugar - no Splenda, aspartame, sacharine, sucralose, etc. While white sugar isn't the greatest for you, it just makes you fat, all those chemicals they dump into fake sugar will either kill you, cause brain damage or give you cancer.

    If you crave a soda, then it's better to just drink the regular soda, not the diet varieties. This way you satisfy your craving and you can always exercise away the fat, you can't exercise away cancer.

    Also, by drinking the sugar loaded varieties of soda, you'll find yourself drinking less soda throughout the day and your cravings for it will be less frequent. So, if you're addicted to soda, it's a great way to ween yourself off of it.

    3. eat several (5-7) small meals per day, not 2 or 3 large meals. If you ball your hands up into fists and put them together, then that's about the size of your stomach. If you are eating more than that per meal, then you are overeating and stretching out your stomach. Which will just make you hungrier more frequently. The goal is to shrink your stomach down and eat smaller amounts of food per meal.

    And always leave the table while you are still a little hungry, since it can take up to 20 minutes for food to reach your stomach. If you eat until you feel full or satisfied, then you have overeaten.

    If you want to eat a dessert, then stick to fruit and always wait a couple of hours after eating your meal to do so.

    4. Eat catabolic foods - these are foods that require more calories to metabolize than they provide. In essence, they are negative calories. Most fruit like apples, oranges, pears, etc. are catabolic, so they make great meals.

    Here's a good link about these kinds of foods:
    http://www.drkaslow.com/html/catabolic_foods.html

    5. fat is not your enemy- it's healthy to consume a small amount of fat per day; but it's better to get it from natural sources not processed or fast food. Almonds are a great source of fat and protein, but try not to eat more than 8-10 per day.

    When checking labels for fat content, the main thing you want to avoid is polyunsaturated fat. It's saturated fat that has been so heavily processed that it actually ends up being worse for you than it's original saturated form. I know that trans fats are bad for you too, but I don't really know why.

    6. water intake is key - you need to try to drink about a gallon of water per day.

    7. Finally, of course, exercise is essential, but just remember that walking is better than running if you want to burn fat. So try to stick to low intensity exercise.
    "To be concerned about being grown up, to admire the grown up because it is grown up, to blush at the suspicion of being childish; these things are the marks of childhood and adolescence… When I became a man I put away childish things, including the fear of childishness and the desire to be very grown up." - C.S. Lewis

  6. #6
    Nutrition is the cornerstone of good health.

    I highly recommend Jillian Michaels' new book "Master Your Metabolism". This is not just a weight loss book, but a good book that takes a serious look at the sad state of food in our country.

    Jillian addresses nutrition robbers like High Fructose Corn Syrup, and Hydrogenated (Partially Hydrogenated) Oils, etc.

    I avoid weights for the most part. Mostly stick with cardio and calisthenics. The Army APFT has 3 categories, push-ups, sit-ups, and 2 mile run. I developed serious knee problems so I can't really run any more, short sprints, short distances every now and then. I take an alternate event for the run, 2.5 mile walk. I can still do road marches, eliptical machines, bikes, etc.

    I still do minor weight training, but it's seriously light weight and massive reps, we're talking 100's workouts. 5-10-15 lbs. but 100 reps. of each exercise, non-stop. Lots of push-ups, lots of sit-ups, that sort of thing.

    I have no desire to get huge, 5'9 ideal weight 165-170 lbs...ripped! Working on it anyway. I put on a few lbs while I have been on leave, took a month off when the baby was born, just went back to work today and doing PT again.

    My basic schedule is 1 hour PT 0630-0730, then 45min-1hr. eliptical in the evenings followed by 20-30 min. weight training.
    May the force be with you.

  7. #7
    Quote Originally Posted by sith_killer_99 View Post
    Nutrition is the cornerstone of good health.

    I highly recommend Jillian Michaels' new book "Master Your Metabolism". This is not just a weight loss book, but a good book that takes a serious look at the sad state of food in our country.

    Jillian addresses nutrition robbers like High Fructose Corn Syrup, and Hydrogenated (Partially Hydrogenated) Oils, etc.
    Yeah, we've reached a unique period in human history where people can actually be obese AND malnourished at the same time. As recently as 60-70 years ago, that wouldn't have been considered possible. In fact, being overweight during the Great Depression was a sign of health, affluence and beauty.

    Anyways, I'm kind of surprised that the Army hasn't done away with sit-ups altogether. Those things are terrible for your back.

    What's the max weight your allowed for 5'9"? For me it was 165 pounds (I'm 5'9" also).
    "To be concerned about being grown up, to admire the grown up because it is grown up, to blush at the suspicion of being childish; these things are the marks of childhood and adolescence… When I became a man I put away childish things, including the fear of childishness and the desire to be very grown up." - C.S. Lewis

  8. #8
    Max weight is based on age.

    17-20 = 175lbs.
    21-27 = 179lbs.
    28-39 = 184lbs.
    40+ = 186lbs.

    Anything over those weights will result in a body fat screening (tape test) allowable body fat % is also based on age.

    17-20 = 20%
    21-27 = 22%
    28-39 = 24%
    40+ = 26%

    Minimum weight is 128lbs.

    I have never weighed in over my allowable weight. Any time I get within 5lbs. I start freaking out.

    My weight usually falls around 170-175lbs. but I would like be be a bit more ripped, not that I'm in bad shape. I want to get the 6 pack going and get back to a 28 inch waist.
    May the force be with you.

  9. #9
    Quote Originally Posted by sith_killer_99 View Post
    Max weight is based on age.

    17-20 = 175lbs.
    21-27 = 179lbs.
    28-39 = 184lbs.
    40+ = 186lbs.

    Anything over those weights will result in a body fat screening (tape test) allowable body fat % is also based on age.

    17-20 = 20%
    21-27 = 22%
    28-39 = 24%
    40+ = 26%

    Minimum weight is 128lbs.

    I have never weighed in over my allowable weight. Any time I get within 5lbs. I start freaking out.

    My weight usually falls around 170-175lbs. but I would like be be a bit more ripped, not that I'm in bad shape. I want to get the 6 pack going and get back to a 28 inch waist.
    It looks like they've raised the max allowable weight some since I was in.

    The big problem with the Army standard is that it doesn't take into account the different body types (endomorph, ectomorph, mesomorph). I was always struggling with the Army's standard the whole time I was enlisted. When I was actually within the weight limits, I was always hungry, cranky and getting sick and injured constantly. When I went about 20 pounds over the max allowable weight, then I felt healthy again. I just don't think it's a realistic standard.
    "To be concerned about being grown up, to admire the grown up because it is grown up, to blush at the suspicion of being childish; these things are the marks of childhood and adolescence… When I became a man I put away childish things, including the fear of childishness and the desire to be very grown up." - C.S. Lewis

  10. #10
    The Army allows the use of water displacement (dunk test) methods for confirmed body fat percentage, which takes body types into consideration. Unfortunately it's not available everywhere, like in deployed environments.

    It's a step in the right direction.

    The Army has also flirted with the idea of lowering or eliminating the body fat standards based on APFT scores, i.e. score 300 and you would be exempt from ht/wt screening.

    It's not a perfect system.
    May the force be with you.

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