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Old 05-02-2013, 07:21 PM   #511
NotYetGreat
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Default Re: Ish Official Fit-club

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Originally Posted by sunsfan1357
For a while I was on a running kick and didn't lift for a good two months. Started a program again about a month and a half ago and question why I overstepped. I'm back to back-squatting 365 x 5 while my other lifts are going up as well. I'm a big dude 220-230lbs so it's not very impressive but it feels good.

Thing is that I liked running as well and as I've been saying the past year (but haven't done) I want to get down to 200-210. I need to find a happy medium for strength training and losing weight. If anyone has ideas feel free to share

Throwing in some sprinting days to my training has really helped me lean out more. I was already pretty lean coz I got into my thin days when I started training but after adding some sprint days, the separation between my shoulder and my arm is much better and I'm pretty close to revealing my abs. If you're still running and not really looking to give that up, maybe just one day of adding them will do fine. Like with any cardio or conditioning though, I like doing them fasted with just some coffee and coconut oil before.

And 365 is 365 no matter how heavy you are. That's an awesome amount of weight to be putting up.
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Old 05-02-2013, 07:38 PM   #512
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Default Re: Ish Official Fit-club

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Originally Posted by NotYetGreat
Throwing in some sprinting days to my training has really helped me lean out more. I was already pretty lean coz I got into my thin days when I started training but after adding some sprint days, the separation between my shoulder and my arm is much better and I'm pretty close to revealing my abs. If you're still running and not really looking to give that up, maybe just one day of adding them will do fine. Like with any cardio or conditioning though, I like doing them fasted with just some coffee and coconut oil before.

And 365 is 365 no matter how heavy you are. That's an awesome amount of weight to be putting up.
Yeah I should be working in sprints. I've been travelling for job training the past two months putting in 11-12 hour days so I haven't been running just using my hour of free time to lift. The gym I go to has a sled that you can add weights to and push, I really like that and would definitely enjoy that type of cardio. My schedule is about to free up after next week so I can really start adjusting my training to add that stuff. I guess with us "big boned" types it's all about just going out there and actually doing it. Appreciate the advice and kind words
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Old 05-02-2013, 10:07 PM   #513
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Default Re: Ish Official Fit-club

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Originally Posted by sunsfan1357
Yeah I should be working in sprints. I've been travelling for job training the past two months putting in 11-12 hour days so I haven't been running just using my hour of free time to lift. The gym I go to has a sled that you can add weights to and push, I really like that and would definitely enjoy that type of cardio. My schedule is about to free up after next week so I can really start adjusting my training to add that stuff. I guess with us "big boned" types it's all about just going out there and actually doing it. Appreciate the advice and kind words

Sprints are actually perfect if you're on the run (no pun intended). All you need is a clear path or a hill and 20 minutes and you're all good. What I also love about it is that it's muscle-sparing or it won't interfere if with your gains if you're trying to build. The first pic of me was from February last year when I realized I was freaking scrawny again. The second was from yesterday after some hill sprints, farmers walks, and 15 pounds. The sprints really helped me maintain the leanness (aside from the IF).





And awesome, your gym has prowler sleds too. Mark of a legit training place.

Last edited by NotYetGreat : 05-02-2013 at 10:12 PM.
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Old 05-02-2013, 11:05 PM   #514
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Default Re: Ish Official Fit-club

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Originally Posted by JEFFERSON MONEY
Thank you kindly. OCS is really going to test sleep deprivation.

Keep us updated on your journey NOT to lose all that muscle after the strenuous Cardio man. You'll probably need like 5k + to maintain, damn..

But heres another NAVY Seals transformation.



1500-ish PL Total Timbaland lookalike to ultramarathon endurance athlete who was in the top 10 in most pullups completed in the span of one day.

I've already lost most of it Sitting at 165-170 right now.

I had to seriously slim down to be competitive with my swim/run times. To get the contract they make you PST now (500yd swim, max pushups/situps/pullups in 2 min, 1.5 mile run). You submit your scores and every month they pull the top scores around the country for SEAL contracts. It took me 3 tries to get it.

My brute strength is down, but pound for pound I'm stronger than I've ever been. I can run a sub 5 minute mile and still deadlift 465 and squat 315 ass to grass. I am doing two-a-days 6 days a week until I ship, so 12 workouts every week. Only 3 of those are weights (push/pull/legs). The rest is running, swimming or calisthenics. I can't move as much pure weight but I feel like such a fcking beast. A warrior athlete. My cardio is off the charts, my resting heart rate is down to around 50 bpm. I can easily say I'm in the best shape of my life.

I am enlisting, so no OCS here. I looked into it but getting a SEAL slot through OCS is outrageously competitive. The guys getting those slots are 4.0 GPA, D1 athletes, squeaky clean background, pretty much perfect humans lol.

Are you trying to go Infantry?
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Old 05-02-2013, 11:48 PM   #515
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Default Re: Ish Official Fit-club

Yeah man I got lucky as **** being from New England in that regard. Down in texas there are probably swarms of super soldiers taking a shot for the title.

Infantry mos def. America is fukking dominant by sea and air lol need people to up te ante in land and thereby rival china. We were in class today and some guy asked who'd win in an all out war America or the entire EU? Everyone chimed in and said EU without a doubt but some guys who knew about actual military stuff quickly mentioned a bit about aircraft carriers and fighter jets and the consensus was neither could succeed in a land invasion. Heh interesting food for thought.


Im sorry for the lean mass loss but glad you looking on the positive side of things. There's no wonder dudes like Bruce lee or gsp or silva have that cocksure confidence of bring able to kick ass . This new calisthenic mastery and endurance is Fukkin awesome.

Most of the doctors at my hospital actually do watered down military style workouts and although they're not jacked they seem to go on and on about the beneficia effects of tabata and hiit to increase Bdfn neuroplasticity and a stable mood. They also dont have that animalistic uber high libido that comes from steak and leg days What career are ya lookin at post seals? Also u seem well read? Are you trying to shed the mythical archetype if the dumb soldier? I'm planning to keep up the reading habits hope that the booze and video game culture in the barracks can be avoided
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Old 05-03-2013, 12:07 AM   #516
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Default Re: Ish Official Fit-club

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Originally Posted by plowking
Just to further the talk on arms, I just watched this Kai Greene video.

http://www.youtube.com/watch?v=m8wZNGL4iA4

Did my arm workout, and followed the advice. Damn is all I can say....
I'm usually bicep curling 50lbs after 4 sets of chin ups, but doing that squeezing and contracting method (and I'm talking about hard squeezes), 25lbs dumbbells feel like 100lbs.
I think this is a much better method of adding mass to you arms instead of going reasonably heavy. Obviously not so heavy that you start swinging, which you see a lot of people do in the gym.


You have to remember though that Kai Green goes super heavy at times, so while you may see him curling light weights in one video, there's another where he's curling 100 pound DBs for reps. He said he wasn't a powerlifter/weightlifter in that video, then there's another video where he's repping 495lbs on INCLINE bench.
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Old 05-03-2013, 02:03 AM   #517
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Default Re: Ish Official Fit-club

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Originally Posted by abuC
You have to remember though that Kai Green goes super heavy at times, so while you may see him curling light weights in one video, there's another where he's curling 100 pound DBs for reps. He said he wasn't a powerlifter/weightlifter in that video, then there's another video where he's repping 495lbs on INCLINE bench.

I completely agree.

I'm not doing it for my compound lifts, simply just for isolation exercises for the arm I think its quite a good idea. I still do chin ups, pull ups, and heavy barbell curls for arms, etc, that get the job done, but I really feel this will help tear the muscle down a lot more and build some good mass.

I don't think I could ever do it for something like bench press. I have too much of an ego. Plus I just worked my ass off the last two to three months trying to match Adrian Peterson's bench... Bit of an inspiration. Shame I'll never touch his squat numbers, but then again, I don't want legs like tree trunks.
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Old 05-06-2013, 12:12 AM   #518
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Default Re: Ish Official Fit-club

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Originally Posted by plowking
I completely agree.

I'm not doing it for my compound lifts, simply just for isolation exercises for the arm I think its quite a good idea. I still do chin ups, pull ups, and heavy barbell curls for arms, etc, that get the job done, but I really feel this will help tear the muscle down a lot more and build some good mass.

I don't think I could ever do it for something like bench press. I have too much of an ego. Plus I just worked my ass off the last two to three months trying to match Adrian Peterson's bench... Bit of an inspiration. Shame I'll never touch his squat numbers, but then again, I don't want legs like tree trunks.


Check out Dorian Yates Blood and Guts routine -

http://www.bodybuilding.com/fun/dori...ek-trainer.htm

Only 1 working set with focus on form, contractions and negatives after failure. I'm not into flat BB bench, always favored dumbbells over barbell, so no ego issues here.
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Old 05-06-2013, 12:59 AM   #519
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Default Re: Ish Official Fit-club

Anyone here want to shed some light on ReFeed Days? From what i've read the macros you consume are based on how your body responds so it differs for everyone? Any truth to that? I've gone 50% above maintenance today, have my protein at about 1.2g per lb of body weight and i've tried to keep my fats at a minimal. Hopefully this won't be a huge set back for me...
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Old 05-06-2013, 01:03 AM   #520
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Default Re: Ish Official Fit-club

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Anyone here want to shed some light on ReFeed Days? From what i've read the macros you consume are based on how your body responds so it differs for everyone? Any truth to that? I've gone 50% above maintenance today, have my protein at about 1.2g per lb of body weight and i've tried to keep my fats at a minimal. Hopefully this won't be a huge set back for me...

What exactly is your goal, you trying to lose weight?


If so, one day isn't going to kill you, I have ridiculous cheat days where I'm around 5000 calories every once in a while.
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Old 05-06-2013, 01:05 AM   #521
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Default Re: Ish Official Fit-club

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Originally Posted by abuC
What exactly is your goal, you trying to lose weight?


If so, one day isn't going to kill you, I have ridiculous cheat days where I'm around 5000 calories every once in a while.

Yeah, i've been at it for a while now...i'd like to say i'm near the end of my cutting phase.

So do u think I went overboard with my refeed today?
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Old 05-06-2013, 01:10 AM   #522
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Default Re: Ish Official Fit-club

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Originally Posted by GoRapz
Yeah, i've been at it for a while now...i'd like to say i'm near the end of my cutting phase.

So do u think I went overboard with my refeed today?

No, I don't think you went overboard, 50% above maintenance is your basic cheat day.

The other day I had a belgian waffle, 5 scrambled eggs, whole wheat toast, turkey bacon, oatmeal and some hash browns, lunch was 5 guys double cheeseburger, small fires, dinner was 6 slices of pizza, and then I had 2 small burritos later on in the night. If you're gonna cheat, cheat big.

The following day I had oats for breakfast, chicken wrap for lunch and chicken ceasar salad for dinner.
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Old 05-06-2013, 01:13 AM   #523
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Default Re: Ish Official Fit-club

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Originally Posted by abuC
No, I don't think you went overboard, 50% above maintenance is your basic cheat day.

The other day I had a belgian waffle, 5 scrambled eggs, whole wheat toast, turkey bacon, oatmeal and some hash browns, lunch was 5 guys double cheeseburger, small fires, dinner was 6 slices of pizza, and then I had 2 small burritos later on in the night. If you're gonna cheat, cheat big.

The following day I had oats for breakfast, chicken wrap for lunch and chicken ceasar salad for dinner.

So would u consider what I had a cheat day instead of a refeed? If so that would be so fail on my part because I could have had way better foods to eat...I basc ate a bunch of low fat pastries and low fat ice cream today
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Old 05-06-2013, 01:19 AM   #524
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Default Re: Ish Official Fit-club

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Originally Posted by GoRapz
So would u consider what I had a cheat day instead of a refeed? If so that would be so fail on my part because I could have had way better foods to eat...I basc ate a bunch of low fat pastries and low fat ice cream today


I define anything over maintenance as a cheat day, I don't think everyone else would, but either way it's not going to hurt you.
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Old 05-06-2013, 01:27 AM   #525
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Default Re: Ish Official Fit-club

I started to workout 3 weeks ago at 145 (I'm 5'6), today I'm at 165.

No protein shakes, no creatine or any other supplements at all. I don't go to the gym either.

I basically just eat more bread, tortillas and bananas.

I do tons of pushups with the perfect pushup and dumbbell curls. I try to workout 3 times a day. I don't have a routine per se.

I wake up at 7 am and workout for 30 minutes before work. I do a combination of pushups, triceps extensions and curls. I workout when I get home from work, depending on how tired I am depends on how long my routine is. And before I go to sleep.

I do some regular pushups to warmup my body, then I move to heavy curls. After that I do a set of perfect pushups, I start with the normal set, then I go wide then I do closed in pushups. I do triceps, start off heavy then go back to curls (lighter weight), then go back to pushups, then triceps again.

I concentrate on quality over quantity, which means my form and keeping everything locked into place.

This is me before:



Me after:



Not bad for 3 weeks

Last edited by andgar923 : 05-06-2013 at 01:30 AM.
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