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Old 10-26-2012, 06:15 PM   #181
NotYetGreat
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by skan72
What are some great things I can add to a protein powder shake to ensure I am getting about 10-15% of my daily carbs and (healthy) fats in the shake, too?

Aiming for the 5-6 smaller "meals" a day thing, with 2-3 meal replacement shakes a day.

Cheers.

If you have the mental fortitude to stick with that schedule, props to ya. hahaha

Anyway, I remember when I was desperate to gain mass, I used to add 6-7 bananas with my 2 scoops of whey and 500mL of milk. You could also do what sunsfan suggested. Very healthy and incredibly tasty (just make sure you could get a good powder. I suggest Dymatize.). All types of starchy fruits, berries, and even leaves should do you good.

Myth: You wanna trade? I've been steadily going up in weight and my goal for the year is to break 180 lbs, which I'm 8 away from. Started my journey at 158 last March. And yeah, I really think the mirror is your progress measurement tool.
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Old 10-26-2012, 08:10 PM   #182
bergs14
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Default Re: Ish Official Fit-club

Anyone got any tips for jumpers knee? (Patellar tendonitis)

I started getting in to good shape playing bball/football and the occasional weight session. Felt a niggle in my knee and kept playing on it for a while, got progressively worse, doc gave me the diagnosis and yea, basically all I got told was rest and ice. Done all the research I can on the net, but want to see if someone out there has had it/got it and if their methods work.

I hate not being able to run or play sports.
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Old 10-26-2012, 09:07 PM   #183
skan72
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by bergs14
Anyone got any tips for jumpers knee? (Patellar tendonitis)

I started getting in to good shape playing bball/football and the occasional weight session. Felt a niggle in my knee and kept playing on it for a while, got progressively worse, doc gave me the diagnosis and yea, basically all I got told was rest and ice. Done all the research I can on the net, but want to see if someone out there has had it/got it and if their methods work.

I hate not being able to run or play sports.

For me, icing after has been huge. I also stay as flexible as possible. Lots of yoga and stretching. My physio showed me a great hip flexor stretching exercise that has really helped. I can try to explain it if you really want...
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Old 10-26-2012, 09:18 PM   #184
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Default Re: Ish Official Fit-club

Sure man, I'm all ears at the moment. It's been an on-going issue for me for 3-4 months now, and just ain't getting better. I've read doing squats to strengthen the quads etc and calf raises to strengthen the calves and lunges etc but just can't seem to find anything to help. I read the tendonitis is usually caused due to a muscle in-balance, and to fix it, you have to find out where the inbalance is or whatever. I've tried numerous things, mostly ice & rest, but I start getting a bit active again, like a slow jog or whatever, and immediately after I stop, I can feel it flaring up again.
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Old 10-26-2012, 09:23 PM   #185
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by bergs14
Sure man, I'm all ears at the moment. It's been an on-going issue for me for 3-4 months now, and just ain't getting better. I've read doing squats to strengthen the quads etc and calf raises to strengthen the calves and lunges etc but just can't seem to find anything to help. I read the tendonitis is usually caused due to a muscle in-balance, and to fix it, you have to find out where the inbalance is or whatever. I've tried numerous things, mostly ice & rest, but I start getting a bit active again, like a slow jog or whatever, and immediately after I stop, I can feel it flaring up again.

I've had it. It took me a while to get over it. I bought a brace but it didn't really help. I didn't feel like going to a professional so I did some research myself and read what you just said. I bought ankle weights and started doing various leg workouts and it has worked for me. This was back in highschool before I started legitimately working out.

Stretch and try to find some exercises you do at home, it helped me more than the doctor who told me that there was nothing wrong.
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Old 10-26-2012, 09:45 PM   #186
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by bergs14
Sure man, I'm all ears at the moment. It's been an on-going issue for me for 3-4 months now, and just ain't getting better. I've read doing squats to strengthen the quads etc and calf raises to strengthen the calves and lunges etc but just can't seem to find anything to help. I read the tendonitis is usually caused due to a muscle in-balance, and to fix it, you have to find out where the inbalance is or whatever. I've tried numerous things, mostly ice & rest, but I start getting a bit active again, like a slow jog or whatever, and immediately after I stop, I can feel it flaring up again.

Start doing front squats. And trust me when I say this, start light. I'm talking ridiculously light. I started squatting a quarter of the weight on front squats that I usually would on back squats. It'll target all your weak spots and help immensely with your posture. By the 4th week you'll start noticing a few changes in your strength distribution when playing sports.
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Old 10-26-2012, 10:22 PM   #187
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Default Re: Ish Official Fit-club

Thanks for both replies. I'll def. look in to both. Never considered either ankle weights or front squats, so ill look in to both and try incorporate them in to some routine. I try to ice a couple times a day, and stretch before a game or workout. Usually stretch the calves/hamstrings and that's it. Prob be a good idea to google some stretches and start doing them every day I guess.
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Old 10-26-2012, 11:54 PM   #188
JEFFERSON MONEY
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Default Re: Ish Official Fit-club

Moving along nicely.

Knocked down 12 chins with +45, and 5 dips with +115. Sprints are progressing as well. It takes a lot to get fatigued.
Did 42 reps of 135 @ 161 lbs earlier with no food. Not full range of motion though lol. Probably half that then.


Road race coming up November.


Right now I remind myself of:

Vernon Davis
Nate Robinson
Ashton Eaton
David Goggins
Michael Jai White
George St. Pierre

and the greatness they were capable of.
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Old 10-27-2012, 12:05 AM   #189
NotYetGreat
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by bergs14
Thanks for both replies. I'll def. look in to both. Never considered either ankle weights or front squats, so ill look in to both and try incorporate them in to some routine. I try to ice a couple times a day, and stretch before a game or workout. Usually stretch the calves/hamstrings and that's it. Prob be a good idea to google some stretches and start doing them every day I guess.

WORK THAT ASS. Literally.

Most people have knee problems that are partly due to their inability to fire thei glutes. I suggest doing some glute bridges, bowler squats (basically a one-legged deadlift), and planks with maximum bodily tension (i front properly, you'll feel it even in your quads and glutes). The previous suggestions should also do you good.


Quote:
Start doing front squats. And trust me when I say this, start light. I'm talking ridiculously light. I started squatting a quarter of the weight on front squats that I usually would on back squats. It'll target all your weak spots and help immensely with your posture. By the 4th week you'll start noticing a few changes in your strength distribution when playing sports.

Good to see Front Squats getting some recognition. This is my favorite squat (mainly coz it's the only squat I can do hahaha) and it teaches you a lot of good habits needed for pretty much all lifts.
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Old 10-27-2012, 07:06 AM   #190
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by knickballer
high protein foods, lots of them

Besides the usual meats a food that can really help is Tuna Fish. They are extremely high in protein and aren't unhealthy, mix it up with mayo and it tastes pretty good imo. You can also buy peanut butter with high protein, cottage cheese(tastes like shit), eggs(good source), turkey, etc..

Also be sure to get on some whey protein, drink one shake a day with milk and that should be around 28-40grams of protein alone.

Tuna is good, but I am not sure about adding mayo, kinda adds alll the fats you don't need into it...
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Old 10-27-2012, 10:57 AM   #191
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Default Re: Ish Official Fit-club

Quote:
high protein foods, lots of them

Besides the usual meats a food that can really help is Tuna Fish. They are extremely high in protein and aren't unhealthy, mix it up with mayo and it tastes pretty good imo. You can also buy peanut butter with high protein, cottage cheese(tastes like shit), eggs(good source), turkey, etc..



Do not exaggerate with tuna. Sure it's high in protein but it also contains a lot of heavy metals. All bigger fish usually contain more heavy metals than smaller fish. So I would pick sardines or similar fish over tuna anyday(I still eat tuna but in smaller quantities)
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Old 10-27-2012, 01:15 PM   #192
Tarik One
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Default Re: Ish Official Fit-club

Hardcore ab work 4 days this past week

8 sets of 10 reps in the captain's chair
4 sets of 20 reps on the ab crunch machine (40 LBS)
4 sets of 20 reps on the ab pulley (40lbs)
4 sets of 15 reps of ab crunches, on a 20% incline with a 25lb barbell
4 sets of 20 reps of bicycle maneuver ab crunches
25 reps using the ab roller

Run a quick mile prior to workout
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Old 10-27-2012, 01:27 PM   #193
Zan Tabak
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Default Re: Ish Official Fit-club

Been training for 3 years straight now (body building) seeing some good gains.

When I need motivation I always look to Arnold Schwarzenegger (old school body building Arnie)

http://www.youtube.com/watch?v=VxrP44C5t4c
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Old 10-27-2012, 01:40 PM   #194
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Default Re: Ish Official Fit-club

I want Ben Hederson's built, perfect for a 5'7 guy like me
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Old 10-27-2012, 02:39 PM   #195
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Default Re: Ish Official Fit-club

Just finished up my first 10K. I had just gotten off of work at 7 AM, the race was at 9 AM and I hadn't had anything to eat in about 14 hours but I still felt pretty good up until the finish when I sprinted at the end and felt like I was going to throw up for a second
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