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!
How am I supposed to know what my "super special personalized diet" is supposed to be without being directed to a place to learn how to make one
June 27, 2015 2:10 a.m.
Epochalyptik says... #3
I always do high weight for high reps (at least according to Mike Rashid, doing a high weight for as many reps is possible is high reps for you at that weight) when possible, but I believe the low weight high reps and high weight low reps stuff is by comparison. If your 1RM on bicep curls is 100lbs, for example, 50lbs at 30 reps is low weight high reps whereas 90lbs at 8 reps is high weight low reps by comparison.
@ApocryphalSaint: Healthy or clean foods are only part of the process. If your goal involves any kind of muscle building, you need protein. Muscle is protein. The general rule for bodybuilding is that you should be consuming one gram of protein per pound of lean body mass per day. For example, if you're 250 lbs at 30% body fat, you should be eating 175g protein per day, minimum.
Carbs are a dangerous thing to overconsume because excess carbs get converted to fat and stored as backup energy. And getting your body to burn fat takes a little coaxing.
Now, I'm not a nutritionist, so I won't be able to give you the most ideal diet for you alone, but I recommend working toward an even balance of carbs, protein, and fat. Because you're currently eating a high volume of carbs, I also recommend slowly adjusting over the course of a few weeks to prevent your body from being encouraged to store all of your carbs as fat. You should also slowly work toward your intended daily caloric intake. Don't go from 3100 cals to 1800 in a week, for example. Drop about 100-200 cals per week until you're at your intended intake..
As for what to eat, it depends largely on whether you'll be on a omnivorous or vegan diet. Vegan diets require a bit of creativity and generally aren't optimal for bodybuilding compared to omnivorous diets.
If you have a slow metabolism, I recommend a few things. First, drink a large glass of cold water as soon as you wake up. This'll help you flush your system out. I also suggest waking up half an hour early and trying some HIIT cardio before you shower and get ready for the day. And never skip breakfast. You don't have to eat a large meal, but you do need to eat something. All three of these things will help you kickstart your metabolism.
As for meal timings, I've read conflicting information about "stoking the metabolic fire" (i.e. eating often so that you're always metabolizing something) and focusing on the three main meals. I tend not to eat large meals until just after my workout, so I instead eat smaller portions throughout the day. I'll have a bowl of protein powder oats in the morning with some peanut butter, then have two cups of yogurt as a brunchtime snack, then a small bowl of turkey chili for lunch, some cottage cheese as an afternoon snack, a slab of protein and some accompaniments for my post-workout dinner, and a protein shake before bed. Multivitamin every day. If it's a gym day, I also take L-glutamine, L-carnitine, and L-arginine supplements and a creatine shake. I don't really follow a set diet in terms of meal plans.
You should also be cutting your spare sodium and drinking tons of water. I normally go through at least a gallon to a gallon and a half on any given day.
As for basic nutrition articles, try this, and this. The latter is bodybuilding.com's main nutrition portal, so explore using the sidebar or search bar for specific information.
For your workout: I suggest a gym membership. You get access to much, much more equipment than you could feasibly purchase or store on your own, and you are also closer to other people who could help you (gym rats, trainers, etc.).
June 27, 2015 9:14 a.m.
Wow, our little thread got some serious attention! So, this is gonna sound a little silly, but for you guys and gals asking about workouts and diet suggestions, Google beagamecharacter.com. The guy built a whole website around workout routines and diets aimed at nerds gamer types like us. I don't suggest that you go because it's dorky, I suggest it because his information is on point and there's lots of different specialized workouts to choose from based on what you want to accomplish. For example, the Master Chief workout is a traditional power lifter routine with a bulking diet attached. I did the Sam Fisher workout for a few months to build my strength to body weight ratio and it was killer. I highly recommend checking that site out. Pick a character whose routine is what you're looking for and go with it.
June 27, 2015 10:34 a.m.
I've been meaning to get into cardio stuff since I figured it's just a thing I should do, and I'll probably end up doing some HIIT regimen but I was wondering if anyone here does it and if so could post their routine for reference. I was thinking of doing some running twice a week on my rest days.
July 1, 2015 9:48 p.m.
Epochalyptik says... #7
I usually do some HIIT "sets" on the rowing machine. I find it much more enjoyable than running because it's low impact and spreads your efforts across all of your muscle groups.
Alternatively, I'll do an XHIT routine to challenge myself. I think I sourced it from XHIT Daily on YouTube.
Jumping jacks (30 seconds)
High knees (30 seconds)
Squat jumps (30 seconds)
Alternating lunges (30 seconds)
Squat taps (60 seconds)
Frog jumps (30 seconds)
Back lunge to high knee (30 x 2 seconds)
Skater hops (30 seconds)
Mountain climbers (60 seconds)
Push ups (30 seconds)
Bicycle crunches (60 seconds)
Standing elbow to knee (30 seconds)
July 1, 2015 10:03 p.m.
I do 6 thirty second bursts at high resistance going as hard as I can on the recumbent bike with 2 minute rests and a cool down. 3 times a week. That or tabata sets on the heavy bag.
July 1, 2015 10:51 p.m.
Skipping is awesome as far as cardio goes. Especially if you get a fast rope. Metal core is so good, just make sure not to hit yourself with it.
July 1, 2015 11:13 p.m.
NoPantsParade says... #10
Huh, my comment must have not gone through. Damn Internet.
Anyways, I do HIIT regularly but only running. It's normally jog for 30 seconds, then whole ass a sprint for one minute, then 30 second jog, then whole ass, etc., etc. for about 20-30 minutes. It's normally about 3 to 5 miles for me.
July 1, 2015 11:16 p.m.
Epochalyptik says... #11
I have a speed cable myself. Just haven't been using it recently. I guess I should try it again; I tend not to favor high-impact movements like running and jumping because my shins start to hurt after a while and I'm not about them shin splints.
@NoPantsParade: Normally HIIT is the other way round, no? Generally, it's short bursts of intense work between longer periods at a resting pace.
July 1, 2015 11:21 p.m.
NoPantsParade says... #12
That's just how we did it at cross country practice. It was highly intense, done in intervals, and training. Fits the bill to me. I always figured it was HIIT because of that, but I might be wrong. I feel like a 30 second burst of sprinting wouldn't suit me well since I'm used to doing that at races and whatnot. Hell, we kicked with one mile left in our races.
July 1, 2015 11:26 p.m.
Epochalyptik: How's your technique? A lot of that can be overcome by working on your landing. Shoes or no shoes?
July 1, 2015 11:38 p.m.
I actually have terrible stamina that I'd like to work on so I think I'll be doing a running regimen. I looked at some stuff and I think I'll be doing thirty second walking and sprinting intervals for about 10 minutes and slowly build with longer times and intervals.
July 1, 2015 11:40 p.m.
@bigguy99 since the following info will be relevant to you too:
NoPantsParade, what you're doing isn't technically HIIT. HIIT is designed to be 100% output for around 30 seconds with at least 60-90 seconds of rest after (you want to be recovered before going again), ideally utilizing your largest muscle groups (which is why the recumbent bike is recommended by most trainers as it specifically targets the quads and glutes). The goal is to break down muscle tissue similar to power lifting. The result is not only a substantial cardio workout, but also an extended period of burn where your muscles are repairing themselves, and, most importantly of all to lifters, the release of testosterone and growth hormone due to the stimulation of the large muscle groups. A good HIIT regimen will actually HELP build muscle as opposed to long and steady cardio which will actually hinder muscle growth.
The training you were doing was designed to build endurance and resistance to lactic acid. That isn't the goal of HIIT, it's a by-product.
July 2, 2015 11:07 a.m. Edited.
@ Epochalyptik, I had a similar problem with my shins. Turns out I over-supinate which puts extra strain on the ankle and shin. Once I knew that, I got better shoes and focused on good form (it's always form, isn't it?) and I was able to start running and jumping without severe leg pain.
July 2, 2015 11:11 a.m.
Shin splints do suck. I get them when wearing normal sneakers, but I eventually got a pair of running shoes and they're basically nonexistent at this point. Also, there was this thing I saw last night (I'll try to find it) that said to alternate between steady-state cardio and HIIT every day along with the normal gym workout. What do you think?
July 2, 2015 2:28 p.m.
bigguy99 maybe if you're trying to lose weight. But even then, I'd just stick to the HIIT. When you do HIIT it's very easy to overtrain and cause damage and atrophy.
July 2, 2015 4:38 p.m.
Epochalyptik says... #19
Couple updates:
The impact whey protein I mentioned earlier seems pretty good. The makers also ship a free bottle of flavor drops with orders of $50+, and they seem to work well. I got banana, and only 2-4 drops in a milk and (unflavored) powder shake gives you a pleasant way to scarf protein. The mix includes BCAAs as well, so you don't need a separate powder for that.
What I don't like is how unsubstantial the reseal strip is. It's very difficult to reseal properly, and it has a tendency to pop open again. I think I'll continue buying this powder, so I might go out and invest in a plastic tub so I don't have to deal with the sack.
Also, I started focusing on much slower and more deliberate movements, squeezing, and controlling the eccentric phase of each movement. Burns like hell. Feels good, man.
July 4, 2015 12:32 p.m.
That's excellent for building your strength to weight ratio. Increasing the muscle's endurance and strength in all positions is key for that. Great for stuff like wrestling and rock climbing.
July 4, 2015 12:42 p.m.
ThisIsBullshit says... #21
Do any of you guys have some good resources for eating healthier? I haven't been able to find any good sites on it, and I've also got the problem of being a high schooler who doesn't have enough money to buy my own food.
So I guess what I'm looking for is a diet that won't be super difficult to follow. Anybody got suggestions?
Edit: I have literally no experience with the nutrition side of things sooo
July 4, 2015 2:39 p.m.
NoPantsParade says... #22
Avoid processed foods. That's what I do. My family is the same way and we're all about that organic, hippie-dippy stuff, so it's pretty easy for me as a teenager. But I'm off to college in a month, so it should be a bit easier for me.
July 4, 2015 4:02 p.m.
Epochalyptik says... #23
Unless your goal is competition, drastic weight loss, or medical/ideological change, then you shouldn't feel pressure to be on a diet, per se. Dieting in the sense that you're following a rigid meal plan for a prolonged period of time is a tool best suited to the above functions.
If your goal is to simply eat healthier, then all you need to do is exactly that.
Cut sodas, juices, and other nutritionally empty or sugar-heavy drinks. There are various statistics floating around, but I believe the commonly accepted one is that Americans tend to get 37% of their calories from drinks. And those are nutritionally empty calories; it's all sugar. Ditch the garbage and drink water, tea, or milk instead. Coffee is also fine provided you aren't loading up on sweeteners or ordering Starbucks.
Drop processed foods for unprocessed foods. Frozen, premade, or packaged foods are typically stripped of a lot of their nutritional value and come with heavily processed fats, sugars, and salts, which are detrimental to your health. If you can, cook your own food. Encourage your parents to buy healthier food (the easiest way to do this is generally to demonstrate that you'd prefer to eat that food regularly). Go for raw and unprocessed ingredients where possible (e.g. don't buy the store-made salsa or the frozen pizzas).
Watch your carbs. Carbs get turned into energy, and unused energy gets turned into fat. The average person overconsumes carb sources like pizza, huge pasta dinners, and breads/baked goods. These foods give you a lot of carbs, but not much else by comparison. Favor "good" carbs like oatmeal, vegetables, and brown rice. If you eat bread or pasta, drop the white and enriched versions in favor of whole grain. (A note on "whole wheat" bread: many breads are advertised as whole wheat, but actually contain either a mix of flours or a large dose of high fructose corn syrup. Read the ingredient list and make sure that the first entry is whole wheat flour and none of the entries are HFCS.)
Eat more protein. Protein is life. And sources of protein were life. Eat loads of chicken breast, lean turkey, lean steaks, and fish. Avoid fatty cuts or blends. You can also use protein powder to help bolster your intake, but make sure you do some research and find the best powders with the least filler.
Other tips: take multivitamins, consider taking fish oil supplements, and use healthier cooking oils like olive.
As for balance of diet, there are a few options. Usually, dietary compositions are expressed as a ratio of protein:carbs:fat based on calories. Protein and carbs both give 4 calories per gram. Fat gives 9. All three are vital; protein builds muscle, carbs provide energy, and fat allows proper hormone function and nutrient absorption.
Some people recommend 40:40:20. My father had great results on an isocaloric diet (33:33:33). Other strategies involve calculating protein and fat and then filling the rest of your diet with carbs based on your total calorie goal. For example, I might eat 1.5g protein per pound of lean body mass and .35g fat per pound of lean body mass. To get my target carb intake, I'd subtract those totals from my total daily calorie goal. You can experiment with different options (give each diet a month or two and gauge how you feel and whether or not you enjoy it) and find what works for you.
Some resources:
http://www.bodybuilding.com/fun/how-to-build-muscle-without-adding-fat.html
http://www.imace.org/facts-on-fat/role-of-fats-in-the-diet/
July 4, 2015 4:09 p.m.
ThisIsBullshit says... #24
Thank you Epoch.
Bouncing off that, do you guys have any particular protein shakes that you would recommend?
July 4, 2015 7:06 p.m.
Epochalyptik says... #25
I normally keep it simple with milk and powder. Sometimes I'll add peanut butter or banana.
I know some people go hardcore on bulking and do powder, egg whites, cottage cheese, oatmeal, peanut butter, banana, and some other stuff. I've heard of people even adding olive oil for the healthy fats.
July 4, 2015 7:21 p.m.
I just do powder and milk (I still maintain that vanilla is the best flavor) but did consider adding egg whites for a while. Decided against it and just eat egg whites instead pretty often.
July 4, 2015 7:26 p.m.
Epoch pretty much nailed the nutrition aspect of things. If you're a poor high school kid looking to be healthier, you can't go wrong with natural fruits, vegetables, and lean protein like chicken and eggs.
July 4, 2015 8:01 p.m.
Just wanted to share, recently I've been experimenting with plyometric exercises -- emphasizing explosiveness in the fast-twitch fibers. Since I don't have anyone to spot me for things like plyometric bench press and stuff, I've basically added plyometric push-ups (throw yourself up off the ground, clap, land) and tuck jumps to my routine. In conjunction with the HIIT I've been doing lately I've seen some serious improvement in fat burn as well as increased power during my regular lifting sessions and just general quickness and agility when I move. If you guys get a chance, I highly recommend giving it a shot. I was stuck at a weight loss wall at around 202-204 depending on water weight. After 2 weeks of this HIIT/plyo stuff, I'm down to 199.
July 6, 2015 12:54 p.m.
NoPantsParade says... #30
I'm the pool, and I get up to go get something for my sister. And as I'm coming back and walking by, this girl says, "Everyone look at me. Everyone look at and give me attention." Since when is being in shape such a bad thing? Can't tell if jealous or actually thinks that being in shape is bad. But that's when you know your workout is working, I guess.
July 6, 2015 5:55 p.m.
Epochalyptik says... #31
Meh. Ignore it.
And some girls aren't into fit guys. For one reason or another. I guess the "dad bod" "craze" is the latest example of this, but that's not so much a representation of physical attraction as it is a representation of the power struggle in bad relationships, the vanity of the "dad bod" "lover," and the complacency of the "dad bod" owner.
July 6, 2015 6:13 p.m.
http://supplementreviews.com/vitasport/pro7ein-synthesis
ive been on it for almost 2 months now, really good supplement. @ThisIsBullshit, wife tried it too and said the taste was good. I got the chocolate flavor, and have been mixing it straight up with just water.
July 6, 2015 6:19 p.m.
Epochalyptik says... #33
I guess I should clarify that I don't think people are right or wrong for not thinking fitness is attractive. You like what you like, and you have every right to hold your own perspective. Hell, I like women all over the body composition spectrum (within reason).
Rather, I'm saying that a lot of the people who are most vocal about various body types or standards aren't even motivated by what they find attractive. It's "fat acceptance this" or "dad bod that," and the overwhelming majority of arguments I've seen presented in favor of these ideals is either ill-conceived, political, or enveloped in personal issues.
July 6, 2015 6:30 p.m. Edited.
@ epoch, did you ever get a chance to try the routine i sent over?
July 6, 2015 6:32 p.m.
NoPantsParade says... #35
This is the first time I've had it said about myself, but I've heard it plenty of times about others that like to workout, stay in shape, etc. I was talking with one guy, and he said that it's acceptable for some guy that has never touched a weight in his life to workout or has the dad bod to take off his shirt, but when a guy that's in shape takes off his shirt or is shirtless (in an appropriate setting, of course), it's douchey and/or seen as showing off. I kind of agree with him on that. Maybe it's different in your areas. I think the whole thing is dependent on where you live and how the majority thinks.
My physical preference is all over the spectrum within reason, like you Epoch. But some people do have different ideas on attractiveness. I have one friend that likes guys that skip leg day.
July 6, 2015 6:39 p.m.
I hear ya, Epoch and Parade. Somewhere along the line it became ok to be tremendously unhealthy and to demonize fitness as some kind of delusional ideal. I've experienced the same thing since my transformation. Like epoch said, ignore it. It means you're doing it right.
July 6, 2015 6:48 p.m.
NoPantsParade says... #37
I've been doing it wrong lately since I'm on vacation. I'm just eating everything that's been thrown at me. But luckily this new hotel we're at has an outdoor gym with weights and everything. But no food to supplement those workouts.
What do you guys do when you're on vacation? Try to avoid eating everything if trying to cut? I tried avoiding everything but the shit out here is good. And plus it's either eat now or starve until next meal.
July 6, 2015 7:11 p.m.
Ahh, the pendulum swings back the other way.
It just sounds like people are wanting to be lazy so they ostracise people who work hard on keeping in shape. But all that's happening is people are applying a narrow stereotype to a wide sample range to make themselves feel better.
As for the working out on vacation thing, the last time I took a proper holiday (like going away somewhere), we spent 9 days skiing. So that was pretty much my workout done. Normally though, my holidays consist of sleeping, sleeping, sleeping some more and maybe watching some TV. But if I'm at home, I'm still doing taekwondo and climbing.
July 6, 2015 7:56 p.m.
Honestly, I don't sweat it. You're never going to gain more than a pound or so of actual fat at most. The rest will be water that'll come right back off. Remember, to gain a pound, you have to OVER eat by about 3600 calories (above and beyond your regular maintenance calorie intake). That's really hard to do if you're not eating garbage. Eat what you want and do some push ups or jumping jack if you feel guilty.
July 6, 2015 8:05 p.m.
Epochalyptik says... #41
You could always squat press your luggage if you feel that bad.
July 6, 2015 8:09 p.m.
NoPantsParade says... #42
Ate the entire thing myself. I got gud today, guys. If you haven't had beer can chicken, it's the stuff.
July 6, 2015 11:52 p.m. Edited.
Beer can chicken is friggin' delicious. It's also surprisingly good if you use a can of Sprite.
July 7, 2015 11:03 a.m.
NoPantsParade says... #46
Nothing makes people hate you more than a good ol' protein fart. I think I'm dehydrated.
July 19, 2015 11:30 p.m.
NoPantsParade says... #47
So that Caramel Toffee Fudge supplement I ordered last June 23 ended up giving horrendous gas/bloating and really bad hives and painful itching in my feet and hands. Since dumping it out two days ago, these symptoms have gone away. I'm afraid it might have been the supplement. I noticed that they also stopped selling and discontinued that particular product. I emailed them about it, wondering if they could refund my purchase. Do you guys think I have a chance at getting my purchase refunded given I purchased it a little over a month ago? The bloating was awful and started as soon I got it, but I thought it was normal since I had been off a supplement for about two weeks. Then the painful hives and itching came, so I stopped.
I have since switched to two different organic protein supplements. I'm trying to figure out which one I like best, but one is rice/plant-based protein. Both supplements are organic and contain none of those weird chemicals/ingredients. I can provide a link if anyone would like to know more.
August 5, 2015 11:50 p.m.
NoPantsParade: dude, that's rough. Did yo uhave to shill out much for the stuff to begin with?
Open question - does anybody have any recommendations for sore knees? I think I may have damaged mine a bit (too much dynamic stuff, especially tuck jumps) and was wondering if there's anything good to take for them? Also, is it worth invseting in some of those support bandages/strap things?
August 6, 2015 12:33 a.m.
Try pro7ein for your protein. Only nutrishops carry it. Ive loved it. No bloating, no negative effects, and tastes great.
For the knee thing, not sure if theyll help, but when I tore my acl, I used nike pro combat knee sleeves to help stabilize the knees and lessen impact. They worked so well, that I never used the custom knee brace they fit you with.
It could be entirely my beast mode nature for not needing brace, or could be the sleeves, we will never know.
Side note: I wrote this post while parking at the gym. 2nd leg day of the week is a go!
August 6, 2015 12:57 a.m.
NoPantsParade says... #50
Yeah, it was about $60, which isn't bad, I guess. Good thing is they're refunding my purchase. Right now I'm on Warrior Food Extreme, avoiding whey for a couple of days. Warrior Food Extreme is plant-based protein, but it doesn't have all those chemicals like the caramel toffee fudge did. Afterwards, once my reaction or whatever it was goes away, I'll be using Tera's Whey, which doesn't contain soy, which is nice.
For the knee thing: I ran cross country and did track for about 6 years hurt my knee from time to time. I think that was just bad shoes though. What I did to relieve the pain was using ice packs and heating pads on the knee. That seemed to help. Knees can be a bitch.
bigguy99 says... #1
Really, everyone's diet is different. Plan out your own meals and stick to it or else you won't get anywhere. And starting with a gym membership is probably what you want to be doing. You could get a personal trainer to get you into the swing of things but they're not cheap.
June 27, 2015 2:07 a.m.