Witness the Fitness
The Blind Eternities forum
Posted on May 13, 2015, 7:20 p.m. by Epochalyptik
A thread about lifting, eating, running, or whatever else you do to get or stay in shape.
Share your accomplishments, strategies, tips, and questions. Set a new PR that you want to share? Go ahead! Got a favorite protein shake? Give up the recipe! Want to figure out how to get off the couch? Ask away!
Epochalyptik says... #2
Technically, "callus" is how you spell it if you're referring to patches of toughened skin. "Callous" means cruel or cold, although it's sometimes used to refer to having calluses.
Anyway, just made a batch of overnight oats. We'll see how this goes. Scoop of vanilla protein powder, teaspoon of chia seeds, and 3:2:2 on oats, vanilla almond milk, and strawberry Greek yogurt. Might mash in some banana in the morning.
June 20, 2015 10:02 p.m.
NoPantsParade says... #3
Interesting. I thought about using oats, but I'm wanting to slowly cut down on carbs. I also made the switch to plain Greek yogurt to cut down on some sugar as well. It contains more protein and less sugar and carbs. Plain Greek yogurt is pretty good mixed with some nuts. But that sounds good, Epoch. I might give that a go at some point.
I eat cottage cheese before bed after deciding to give the cottage cheese a go again. This time I went with 4% milk fat which has less sugar, I believe. It's much more enjoyable, especially, with nuts and blackberries/blueberries.
June 20, 2015 10:10 p.m.
Epochalyptik says... #4
I think oats are a good include even on a low-carb diet. As a complex carb, they help you stay full for a while and they digest more slowly. Plus, they're extraordinarily versatile and all-around delicious.
Cottage cheese is delicious as well. I usually do a pre-bed protein shake. I invested in a slower-release blend that's designed to work throughout the night, and I have the isolate for daytime boosts.
I've recently been stocking up on boiled, canned oysters. Plain vs. plain, they kick the shit out of tuna in taste and in protein per can. Probably going to bake a bunch of salmon tomorrow as well.
June 20, 2015 10:16 p.m.
Yeah I'm as Atkins (had 3 kinds of meat for dinner just now) as it gets and I still eat nuts and seeds. Almonds and sunflower kernels are the best on the low carb end of the spectrum.
June 20, 2015 10:23 p.m.
Wanted to post a littler personal victory here. I was really fit when I was younger, then I got super lazy (and way too into WoW) and really let it go for a while. Then one day I just woke up and decided that it was time to reverse the damage I'd done. So these are obviously before and after pictures. Before was essentially a sedentary lifestyle where I only ate fast food, drank soda, and played video games. The after is a very active lifestyle where I stick to a very strict 20 carbs or less per day, very high protein/fat intake, lots of nutrient dense foods, and pretty much only drinking water, green tea, and black coffee - lots of weight training, HIIT, and heavy bag work. For anyone on the fence about whether or not a tight Atkins lifestyle is good for you, I just got my blood pressure done and it's 110/75 with a resting heart rate of 80. That's down substantially and sitting right at ideal.
It's hard, but it can be done. When it comes down to it, it's just about putting in the work even when you don't want to. Hopefully this motivates someone!
(Also, looking at these, it has become abundantly clear to me that my lady might be a little too into purple.)
June 22, 2015 11:44 a.m.
Thanks man. It feels good to be fit again, but I've still got a ways to go. I want to lean up a bit more, tighten up my core strength and balance, and build a little more mass in my chest and back.
Added benefit for the heavy bag work, I can throw a right hook to the body that can knock down the 300 pound Weeble Wobble heavy bag I use. Very good feeling.
June 22, 2015 12:45 p.m.
Are you trying to lose weight or just pack on muscle? I have this weird regimen of doing both at the same time and it actually doesn't work that badly but the diet is just odd. For example, yesterday I had: an oatmeal cookie and the whites from two hard-boiled eggs in the morning; a granola bar a few hours later; a protein shake right after the gym; two pieces of grilled chicken breast with brown rice for dinner. I drink a lot of water throughout the day to keep myself full and sometimes have some almonds or a peanut butter sandwich, but it's really just a lot of protein in very little food. Cutting is naturally a slow process, but this helps keep as much strength and muscle as possible during the diet (a lot of people have told me that they feel weaker - not much, but it's noticeable - when cutting because of the reduction in mass).
Quick edit: I used to practice intermittent fasting but honestly I just can't do it anymore. It's really hot now and that combined with taking in barely any calories had me feeling sick all the time, especially since I'm really bad with heat. It's better for losing weight but that's about it.
June 22, 2015 12:50 p.m. Edited.
I've trimmed up quite a bit in the past few weeks, so I'm switching gears for a bit, doing the power lifting thing and eating like a bull to bulk a bit. Aside from what I want to add to my chest and back, I'm happy with my current musculature, so once I bulk a bit, I'm going to focus on building up my strength to body weight ratio - focus on muscle density and endurance as I cut again.
June 22, 2015 12:55 p.m.
For chest and back I've found that the bench press and a barbell row are the fastest way to build the muscle.
June 22, 2015 2:04 p.m.
Epochalyptik says... #12
Leg days are such a bitch.
Good progress, Sagarys. I have a ways to go myself (currently about 25% BF or so). I'm never really sure whether I should start burning off the fat or just keep bulking. I won't be beach ideal this season anyway, so I guess I'm leaning toward the latter. I really need to get better about adding HIIT to my day.
June 22, 2015 5:41 p.m.
So, im going to post this here, its a small succes story but whatever. So on the weekend I had my grading for Taekwondo (going for my blue stripe) and this was the first grading where I had to do any board breaking.
I had to do a side kick right leg (my dominant leg is my left) through 3 boards. I can punch through 2 no problem and my record is 4. But kicks for me, not so good.
But I did it. 3 boards, no problem. To give you an idea, they're 300x300x19mm pine boards, stacked however deep. I'm not 100% sure but I've heard someone day they're about the equivalent of an average human adult male rib each.
So yeah, that's a big deal for me.
June 22, 2015 5:54 p.m.
Epochalyptik, I find that it's way harder to burn off a ton of fat over a long period than it is to chop your bulking and cutting phases into shorter segments. For me it makes it easier, especially the cutting phase, if I can look at the calendar and say, "OK, this is when I get to start eating again," or "I've only got one more week in this bulking phase, I better crush these next few workouts."
enpc, congrats man. I've never busted any boards so I have nothing to compare it to, but that sounds like the real deal. Keep it up! Life is progress.
June 22, 2015 6:01 p.m. Edited.
Sagarys: Cheers! My technique still needs work, but if I can correct that I should be able to get more power again.
June 22, 2015 6:20 p.m.
Epochalyptik says... #17
Found this. Seems pretty helpful. I've been making conscious efforts to improve my form and really focus mentally and physically on the muscle during my workouts. I think part of the problem I had earlier was that I was scaling the weight up too quickly and not getting an appropriate number of reps during the process.
June 22, 2015 9:46 p.m.
NoPantsParade says... #18
I'm ordering a new protein powder. I have it narrowed down to caramel toffee fudge and mocha cappuccino. Not a fan of coffee, but I do like the occasional taste of a cappuccino. Caramel sounds good and shakes things up a bit. Both have good reviews, but what the hell is toffee and what does it taste like?
And thanks for sharing that, Epoch. That was pretty helpful. For my bicep day, I've been doing incline bicep curls for a while now. I start a pretty soft incline then do a set then adjust the bench by one notch (?), making it steeper. I get about 6 or 7 sets in then go back to the starting angle and finish the set there.
June 23, 2015 12:17 p.m.
Just remember, with protein powder, you have to drink it every day. If you get something sickly sweet or a weird flavor, it can get old really fast. I tend to stick with chocolate and vanilla because you can mix them with other stuff to change it up.
June 23, 2015 1:06 p.m.
NoPantsParade says... #20
That's why I want to get something different this time around. I got chocolate last time. I don't mix it with other stuff except liquid egg whites, milk, and ground flaxseed or hemp seeds.
But I went with the caramel one. Sounded good.
June 23, 2015 1:08 p.m.
Let me know how it is, I've never strayed outside the bounds of choco/nilla.
Also, don't ditch your egg yolks. They're nature's multi-vitamin. It's well worth the few extra calories to get all the good stuff in the yolk, like Choline, fat soluble vitamins, and essential amino acids. Check out some recent studies on egg consumption. Almost every one agrees now that eggs can be consumed in a much greater quantity than previously believed because the cholesterol in them is mostly the good kind.
I eat 2-3 whole eggs every day.
June 23, 2015 1:18 p.m.
NoPantsParade says... #22
Yeah, I normally pour in 1 cup of liquid egg whites, which is about 4 or 5 eggs with 20-25 grams of protein.
June 23, 2015 1:32 p.m.
So how do you make your shakes? I just do two scoops with 14-16oz of milk (kinda fatty but my diet allows it) but I'm interested in the liquid egg whites.
June 23, 2015 1:36 p.m.
When I'm looking for a good workout, I get in my car and use my leg muscles to press the gas peddle, and my arm muscles to steer. Eventually, I reach my LGS and play magic. Such a sweat.
June 23, 2015 1:36 p.m.
NoPantsParade says... #25
I get a measuring cup and pour the egg whites into it. Pour that into the blender bottle then pour the (almond) milk in then add the powder. If I feel like adding flaxseed or hemp seeds, I add those on top of the powder. Then I shake the bottle and enjoy.
June 23, 2015 1:39 p.m.
Hello -Logician. Please don't attempt to derail this thread. It has been very productive for the small group of us involved. If you're genuinely interested in all things fitness, please, join us.
June 23, 2015 1:40 p.m.
I use almond milk too. Vanilla, unsweetened. It brings extra potassium into the mix and it's way healthier than regular milk (which I love, btw, I just can't drink it on Atkins).
June 23, 2015 1:41 p.m.
One scoop or two scoops? Not sure how two scoops would mix with less milk involved.
June 23, 2015 1:59 p.m.
Epochalyptik says... #30
I tend to do one scoop powder to 8oz almond milk. I haven't gotten super fancy with my shakes.
Tried adding powder used oatmeal and a banana once. Once. If I'm feeling adventurous, I'll add peanut butter.
June 23, 2015 3:14 p.m.
NoPantsParade says... #31
After watching Epoch's video posted earlier, I decided to give it a go at my athletic conditioning class. We were supposed to do 100 total hammer curls. I tried holding my shoulders and chest back, which made the exercise much harder using only 25 pound weights. So thanks for sharing that. I don't go around much on YouTube looking up this stuff. Maybe I should.
June 24, 2015 9:32 p.m.
Epochalyptik says... #32
So I was doing some browsing. These guys have an 11lb sack of unflavored, 80+% protein powder (no carbs) going for $72, and there's a promotion for first-time buyers that allows you to take 25% off with the code "EXCLUSIVE."
June 26, 2015 12:53 p.m.
Holy cats, that's a good deal. Like the Isopure I have, zero carb protein is great for cutting phases. Keep your complete proteins and BCAAs high to protect your muscles. Get shredded. Good find!
June 26, 2015 12:57 p.m.
Epochalyptik says... #34
Just checked the codes. The exclusive deal doesn't seem to apply because the powder is already on another promotional sale, but it's still 11 lbs of 80% protein for $72.
The only downside is that the reviews seem to be mixed about the company's flavoring, but if you blend your stuff with a banana or mix it into something, you should be fine.
June 26, 2015 1:24 p.m.
NoPantsParade says... #35
Caramel toffee fudge protein powder 11/10. The smell hit me like a train, but the taste was glorious.
June 26, 2015 6:15 p.m.
I still hold that vanilla is the best.
Also, I feel a lot more sore than I normally do. I don't normally change the routine around (besides going up on weight) for anything but yesterday I did the entire routine of what was in the video for bis/tris that Epoch linked and it gave a crazy pump. I'll probably start doing that more often and I urge the rest of you to try. Also, I alternate between bicep and tricep exercises so I don't burn them out too early.
June 26, 2015 7:52 p.m.
Seeing as this is fitness, as a 14 year old boy, can I ask for sugestions on how to improve my running endurance this summer (I have soccer this fall)? I plan on doing running daily, are there any special types? Also, I've been doing push ups and sit ups for core and pectoral's, but what else is there in the way of keeping yourself fit that's a reasonably easy workout? Thanks a bunch!
Note: I can go to the gym probably twice a week, but that's probably tops :/
June 26, 2015 9:59 p.m.
ThisIsBullshit says... #40
What exercises do you guys do for arms? I'm looking to expand my workout a bit.
June 26, 2015 10:50 p.m.
Epochalyptik says... #41
If your goal is pure running endurance rather than muscle or a cardio workout, then steady-state long-distance running is your best bet, I think.
Most lifters tend to prefer HIIT (high intensity interval training) because it helps prevent muscle loss and gives you the same cardio workout in about 20 minutes that it would normally take you 45 minutes of steady-state work to achieve. HIIT is based on short bursts of extremely rigorous activity separated by three to four minutes of low-intensity "resting" periods.
As for your other workouts, pushups are a tried and true option. They can be done anywhere and they're effective en masse. But if your goal is to build muscle rather than maintain or tone, you're going to want to start lifting. Even if you only go twice weekly, and even if you only use barbells and dumbbells, you can get some good work in.
June 26, 2015 10:53 p.m.
Heavy cardio generally takes away from strength gains. Just run a lot and consistently and you'll get there. If it's endurance then just look up cross-country regimens because that's more geared towards long-distance running (I think). Also, push-ups work basically everything - not just chest. It depends on how you place your hands - the wider it is, the more you work the back and biceps; the closer your hands are the more you work the chest and triceps.
June 26, 2015 10:56 p.m.
Epochalyptik says... #43
@Tibbles: I split my arm workouts into back/biceps and chest/triceps days rather than a combined arm workout (which is harder to coordinate with either combined or separate back and chest).
Biceps for me comes after bent-over rows, and it's usually barbell curl into single-arm preachers with at least one other curl variation (hammer, concentration, etc.). You want a mix of movements to target both the short and long heads of the biceps (and the brachialis if you do hammer curls). The short head is worked by movements that put your arms in front of your torso whereas the long head is worked by movements that put your arms at your sides. Additionally, narrow grips work the short head while wide grips work the long head.
For triceps, I normally do a mix of EZ-bar skullcrushers (I hate skullcrushers with a vicious passion, but the movement is great for tris development), dumbbell kickbacks, triceps extensions, and dips. If you have access to a cable machine, triceps push-downs are also very good.
June 26, 2015 11:05 p.m.
this is a cool thread to run into. for a long time now I have wanted to get back into good enough shape that I dont feel bad about my body. I played sports in Highschool and was on the Varsity Wrestling team Jr and Sr year. I took a pretty bad neck injury in my senior year at a tournie due to an illegal move. He got DQed and I got an injury for life...
5 years I haven't exercised, like really at all. and now I've got a belly like no ones business and I hate it.
I want to set up a routine and start it but I find it...really daunting. there is an over abundance of information out there and most of it contradicts some other information I may have read.
I want to start the road back to health but...where to start
June 26, 2015 11:43 p.m.
Get a good diet. It's the foundation of everything. Try to eat egg whites (yolks are good but fatty, even if it is the good kind of fat), fruits and veggies, chicken and/or turkey, and probably brown rice (white rice has basically no relevant nutritional value whereas brown rice is the kind that has more protein than all others). Eating well is the most reliable way to lose fat - including getting toned abs.
June 26, 2015 11:53 p.m.
its not a strict diet. Ill eat meat here and there but My household (two roommates) are vegan and its easier if we all have the same diet.
June 27, 2015 12:02 a.m.
Epochalyptik says... #48
What's your current diet like (meal examples, number of daily meals/snacks, estimated daily caloric intake, etc.)? I highly recommend taking a week or so with myfitnesspal or fitday and evaluating your macronutrient (carbohydrate, protein, and fat) balance. You don't need to be super religious about macro tracking forever, but I found that tracking my macros for a while really helped me understand what I was eating and how much of it I was eating. A good dietary balance of macros is essential for fat loss, muscle gain, and general health. There are a lot of different balances out there. My father had great luck with an isocaloric diet, which splits all three macros roughly evenly. Many people advocate for a 40:40:20 ratio or some other mixture in between. Atkins dieters go super low on carbs and reallocate those calories to protein and fat instead. Experiment for a while and see what kind of diet works for you in terms of enjoyment and results. Give yourself at least a month while trying a new balance.
As for routines, start with the basics. Bodyweight, barbells, and dumbbells will get you very, very far as long as you have dedication and a decent understanding of physiology.
There are a number of good beginner fitness programs available on sites like bodybuilding.com and muscleandfitness.com. Many of these will give you either full-body or large group workouts to get you started.
One of the things you need to understand going in is the value of the first week or so. This is your opportunity to gauge how strong you are and how dedicated you are. Don't be disappointed if you can't bench triple digits out of the gate. I struggled for a few weeks working my way up into the high double digits. Emphasize building proper form while you're still working with lower weights; the gains will come to you in time, but you need proper form to get there.
Generally speaking, it takes at least a month for you to start noticing aesthetic changes. Very close friends may notice after one to two months. Acquaintances and friends can take three or more months. Muscle development is a slow process, as is fat loss. Dedication is what will see you through. Find a powerful and honest motivation to propel yourself along your new trajectory.
Other info:
Give yourself some rest days in between workouts; never work the same muscle group within a day of the last workout on that group. For example, don't put a back day and a biceps day next to each other because you use your biceps to help you perform back movements and you don't want to stress the muscle perpetually. Rather, train back and biceps on the same day or on different days at least one day apart (two is optimal). I normally put two days between same-group movements. My schedule is legs, then back/biceps, then chest/triceps/shoulders. This allows me to work out on consecutive days without overworking any of the muscles and hindering (or harming) muscle growth.
As far as how much to do everything, remember that there are three basic schemes:
1. High reps at low weight -> muscular endurance
2. Moderate reps at moderately high weight -> muscular growth
3. Low reps at high weight -> strength
I highly recommend poking around on bodybuilding.com and muscleandfitness.com. Don't worry so much about building the perfect routine; just start out with some regular cardio and bodyweight work (add dumbbells and barbells if they're available) and really concentrate on educating yourself. Learn about the major muscle groups, the effective movements for each one, the basics of muscle growth and development, the basics of nutrition, and the proper form for every exercise you do. You will eventually construct (or find) a routine that suits you, but you need to know what it will offer you before you're able to recognize it.
June 27, 2015 12:45 a.m.
I've always found the low reps/high weight type of stuff to be complete bullshit. Just do high reps at a high weight and you're good.
June 27, 2015 1:41 a.m.
my diet is incosistent and not monitored at all. for the most part is made up of mostly healthy foods however.... for Macros I am probably rolling a 75:10:15. My carb intake is insane, I do know that.
Is there a place where I can look at a basic balanced diet or various types? I know myself and I know I would just get frustrated putting it together. But I am not a picky eater and would easily adopt a diet that was laid out and simple.
for Basic workout routines Ill look at those suggested sites and either start a gym membership or buy weights (don't really have any room for them though)
for the rest of it Ill take the tips to heart. I know Ill have a REALLY hard time sticking a whole week everyday getting up early before work and getting myself started on "the road". I benched 210 in highschool :) I was a beast. I know that know though If I hit 120 ill surprise myself. Im genetically extremely muscled but I also have a realllllllly bad metabolism and Ive always had a bad one.
Again. Thanks for the input Epoch. its more appreciated than you probably think.
ThisIsBullshit says... #1
Lol no pants I didn't even realize you'd spelled it wrong.
June 20, 2015 9:59 p.m.