The Sideshow Freaks Fitness Thread

[Skiman]

Hey Ski this is my problem right now.

I weight train every week and have been doing cardio as well 5 days a week. I've been gaining weight instead of losing it.

Back when I started cardio, for the first 4 weeks I lost 5 pounds but after that it stopped and my weight went back up.

Just to have some history on this about 6 years ago in high school I weighed around 215 lbs which then dropped to 155-160 after starting cardio. I maintained my weight and about 2 years ago I started weight training with cardio but didn't start really understanding the mechanincs behind it until mid last year. So now really I'm just trying to lower my body fat percentage but it doesn't seem like my body is letting it go. I'm about 155 right now which makes it sound like much hasn't changed, but I do definitely have musculature compared to before. My height is around 5'10". I'm getting pretty frustrated that I'm not burning my fat which is why I've turned to HIIT. Is this a good move?

HIIT I would not recommend unless you have a lot of fat to lose, losing just the last bit I would recommend LISS.

What's your food intake like?

 

[Raikirik]

I've never heard of LISS before, care to explain I'm actually about to hit the treadmill in a few minutes sooo yeah.

I have steel cut oats for breakfast along with two glasses of skim milk. I snack mostly on apples or bananas (sometimes with a bit of PB).

For other meals I tend to eat chicken breast with vegetables, egg whites, extra lean back bacon (sounds bad doesn't it but it's 0.5 g of fat a slice and 6 g protein), mixed beans, tuna, non fat cottage cheese and I'll sometimes throw in one slice of whole wheat bread with a meal. I've basically been sticking to the same boring food every day and I drink at least 2L or more of water. I used to have some protein powder but I just ran out yesterday.

By the way, my usual cardio on the treadmill is 5.5 mph at an incline of 4 for 40 minutes.

 

[Skiman]

I've never heard of LISS before, care to explain I'm actually about to hit the treadmill in a few minutes sooo yeah.

I have steel cut oats for breakfast along with two glasses of skim milk. I snack mostly on apples or bananas (sometimes with a bit of PB).

For other meals I tend to eat chicken breast with vegetables, egg whites, extra lean back bacon (sounds bad doesn't it but it's 0.5 g of fat a slice and 6 g protein), mixed beans, tuna, non fat cottage cheese and I'll sometimes throw in one slice of whole wheat bread with a meal. I've basically been sticking to the same boring food every day and I drink at least 2L or more of water. I used to have some protein powder but I just ran out yesterday.

By the way, my usual cardio on the treadmill is 5.5 mph at an incline of 4 for 40 minutes.

LISS is easy, it's just low intensity cardio for 45-60 minutes of walking, fast enough to burn a sweat but not fast enough to make you out of breath. Incline around 2.0 at 3.5 mph.

Diet sounds solid in eating healthy stand point just some tweaks are needed in order to obtain the physique you are wanting.

I would start with this eliminate fruits, eliminate dairy, eliminate bread... Buy calcium pills if you are concerned with getting calcium dairy. Too many simple sugars in fruits, which are fast acting and if not used stored very quickly. Same thing goes with lactose in milke and cottage cheese, another natural sugar that prolongs on cutting fat if not burnt within the time frame.

Keep the oats in the morning, eat it with egg whites and a fat of some type like almonds. After that have about 5 more meals 2-3 hours apart. Make sure that you are getting proteins, fats and carbs but veggies carbs in every meal. If you feel like you are not recovering fast enough after workouts then go ahead and add a complex carb or starchy carb like brown rice, oats, whole wheat past, bread, etc...

Repeat this for 5 days straight and I guarantee by the fifth day you will be dropping just fat as long as the protein levels are 30 grams + per meal.

U migh consider a carb refeed during the weekend or two. Just so you don't feel flat and keep getting the pumps during weight training.

 

[Bamboota]

WOW! These post are very helpful Ski and Rai....


as for me...u know I'm doing the P90X....but do u think I should do teh HIIT instead since I'm pretty fat?

 

[Skiman]

WOW! These post are very helpful Ski and Rai....


as for me...u know I'm doing the P90X....but do u think I should do teh HIIT instead since I'm pretty fat?

sorry you are so honest or blunt I should say. I'm not laughing at you Bam, don't take me the wrong way.

Well the problem is with HIIT it's very hard on the knees, joints, ankles you'd almost have to be very fit in order to do it. Or just a good sprinter. Even I have problems with it because I'm too bulky or muscle bound if you will, it's doesn't work that well for me. I would say in the past whenever I was a 150lbs freshman in HS it would of been great but right now, the LISS is much more beneficial for me. After a good week of doing HIIT my joints really start to tell me "u have to stop" Plus it's not a good fat burning cardio because I loose muscle while loosing fat.

I would say just remain consistent with the cardio, do minimum of 40 minutes or that steady fast pace walking on a slight incline. Try to do 60 minutes if possible. 20 minutes is sort of a warm up and it's basically just to get the grease goin.

I still need that diet BAM and I will be able to help you further, it will probably be the same guidelines Rai though if you are eating cereal, breads, salt, sugars, cheese, diet sodas.... etc

 

[Bamboota]

sorry you are so honest or blunt I should say. I'm not laughing at you Bam, don't take me the wrong way.

I still need that diet BAM and I will be able to help you further, it will probably be the same guidelines Rai though if you are eating cereal, breads, salt, sugars, cheese, diet sodas.... etc

Well it's true...i'm not gonna sugar coat it...i'm super oveweight and it's causing alot of health problems.....that's why I'm excited to get fit and healthy.


As far as the diet....i'll make sure to post it up tomorrow.....

but I'm surprised cuz Rai's diet sounds almost exact to mine...except teh apples and PB....i eat more yogurt than fruits really.

 

[Raikirik]

Sounds really good Ski, I'm going to keep at it. I really just want to get more cut than I already am and get rid of the little flab I have left at the bottom of my abdominals. What would you suggest for firming up other than crunches for the lower area? I think I'll try alternating HIIT and LISS first and see what happens.

With the diet, are we counting calories too? The oats in the morning already amount to about 130 per serving and somewhere around 4-6 grams of protein. If I added egg whites it's like 35 calories per 7g of protein. I find it hard to get 30+grams of protein each meal while keeping my calories under 300. According to Scoob's site I should be eating between 265-310 calories per meal.

Good luck with your dieting Bam, you should make some improvements when Ski works out something for you.

 

[Skiman]

Sounds really good Ski, I'm going to keep at it. I really just want to get more cut than I already am and get rid of the little flab I have left at the bottom of my abdominals. What would you suggest for firming up other than crunches for the lower area? I think I'll try alternating HIIT and LISS first and see what happens.

With the diet, are we counting calories too? The oats in the morning already amount to about 130 per serving and somewhere around 4-6 grams of protein. If I added egg whites it's like 35 calories per 7g of protein. I find it hard to get 30+grams of protein each meal while keeping my calories under 300. According to Scoob's site I should be eating between 265-310 calories per meal.

Good luck with your dieting Bam, you should make some improvements when Ski works out something for you.

Too much oats man, do a half of cup which is 30 grams, about 6-10 egg whites and 10 almonds, something like that should be your breakfast.

Try to make each meal after that 30 grams of protein which could 4-6 oz chicken breast, fish fillet, lean steak, egg whites, etc... with 1 cup of veggies and 10 grams of fat.

Yeah that's right on the calorie intake per meal just make sure you eat you biggest in the mornings because it will have more carbs and then the other meals taper with with 1 cup of veggies and the last meal about 5 grams of fat, so just cut the serving size of the fats in half for the last meal.

edit: about the abdominals, doing crunches won't spot reduce fat from those areas and we lose body fat in general as a whole throughout the entire body, your arms, legs, chest and everything else will tighten up even more as you are able to see your abs more.

 

[Raikirik]

Whew this is boosting my confidence in the plan. I really have to stock up on the egg whites, other than that I think I'm set. Will give progress reports as I go along. What can I snack on if I happen to get hungry between meals?

On a side note, I've seen that you've been called Dave around the forum. Short for David? That happens to be my given english name too

 

[Bamboota]

Full size here:
https://www.kiplinger.com/tools/obesity/map.html

 

[The Ringer]

After throwing up all my Chipotle this evening I think I may cut it from my diet.

Of course it just wasn't just the chipotle but that is the only unhealthy thing that I have been eating. It gives me that super fulll taste that I know is not good but I will see how my resistance plays out.

 

[Deeznutz6]

Any good tips for hitting the top part of the chest?

 

[hairlesswookiee]

I got bored today and went to Home Depot and bought a sledgehammer and 100lbs of sand. Came home and filled garbage bags with the sand and put them in an old army duffel bag, put some duct tape around the mid section and proceeded to hit the hell out of it for about 15 minutes while alternating sides. It kicked my arse big time...within 3 minutes I was winded and sweating balls.
AWESOME!!!!

 

[jinxx]

Any good tips for hitting the top part of the chest?

Try doing Butterflies with 25 lbs. dumbbells with your back on an exercise ball. It's fun.........but painful.

 

[jinxx]

Full size here:
https://www.kiplinger.com/tools/obesity/map.html

Everything looks soo good!

I need food after a long nap! Dammit, it's way past midnight!

 

[MaulFan]

Try doing Butterflies with 25 lbs. dumbbells with your back on an exercise ball. It's fun.........but painful.

I thought flies worked the lower pec more?

 

[jinxx]

I thought flies worked the lower pec more?

Does it, really!? That explains my chest....

I had a trainer who told me to do flies on an exercise ball. 5 sets, 25 repetitions(gradual weights, of course.) Said it's effective that way when your back's on the ball. Something to do with core balance or something. Do they call it a different name?

 

[MaulFan]

Well, according to askmen.com, flyes work out the upper chest, I just feel like it's my lower pecs being used the most when I do flies, but I'm not really used to having pecs so I don't know what's going on

 

[OSCORP]

Incline bench or flies work the upper chest.

 

[Bamboota]

I got bored today and went to Home Depot and bought a sledgehammer and 100lbs of sand. Came home and filled garbage bags with the sand and put them in an old army duffel bag, put some duct tape around the mid section and proceeded to hit the hell out of it for about 15 minutes while alternating sides. It kicked my arse big time...within 3 minutes I was winded and sweating balls.
AWESOME!!!!

Lumberjack style!!!