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Old 06-06-2011, 10:23 PM   #166
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Re: Yugo's SS and Basketball Log

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Originally Posted by dethgrind View Post
It's interesting that you're a good rebounder without being tall, able to jump, or willing to play dirty. If you keep hitting those squats hard and dabble with a little foul play, you'll be a monster.
That's what I'm hoping. I'm not sure that I'm unwilling to play dirty, it's more like, I'm unwilling to just start shoving without knowing the subtleties, as I'd just be a foul box. I may schedule a "playing dirty" session with my coworker and his friend who taught him everything he knows apparently. Then we can practice on each other (is my hope).

It's funny, but I talked with a guy I play pickup with sometimes at my gym. And he thought I was at least 6'1" or 6'2", and literally said "well you may be 6' but you can jump really high" lol, ugh, I am barely (if) 6' tall and I certainly can't jump. The good news is that those aren't (imo) the most important things for rebounding.

Quote:
I agree that you should focus on your down low skills. Not just one-on-one post moves, but overall ease and versatility with scoring close to the basket, e.g. putbacks, layups with both hands, etc. To master making easy shots.
I'm going to work on this at some point soon and also do those Mikan drills. I feel I have good hands around the rim, but not at full speed, and miss too much in our games. Many of my "shots" are junky (Vlade Divac style perhaps...).

Quote:
Finally, you might want to actively seek out junk points as much as possible.
This is what I've been doing. Tbh though I often get caught up in setting possibly useless screens on offense instead of looking for when my teammates are shooting so I can crash. Also, I do get discouraged when I finally do get a pass for any reason and forget to shoot, or wait for a cutter. As a team we have almost no assists every game and I'd guess given my usage rate I have a very high % of them for the fact I'm the "garbage" man.

Anyway, all great advice. I really enjoy any and all of the bball input. It's definitely helping me figure out how to continue my identity on the court and find a way to help dominate a game without scoring 20ppg.
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Old 06-07-2011, 01:11 PM   #167
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Re: Yugo's SS and Basketball Log

Nutritional/diet review

Goals of diet:
1) Be sustainable for me (obv subjective) given that I make vegetarian meals at home (I eat meat when I go out).
2) Be healthy to me (obv subjective). Eating 5 lbs of meat a day isn't healthy to me. My mind can of course change, but giving "advice" just trying to get me to completely change my values likely isn't super helpful.
3) Gain strength. I want the SS work I'm doing to result in strength gains so I can be better at basketball.
4) Stay at a relatively "slim" body weight/composition. I'm fine with gaining weight but not just for the sake of gaining weight. I'm not sure how much is actually helpful in regards to bball and know I can get much, much stronger without gaining much weight.

I weigh ~170lbs right now. 2-4lbs up from when I started SS (I don't track my weight that carefully). No clue what my body composition is.

Here is exactly what I ate yesterday. It's a pretty representative sample of how I eat, however, until the last couple of days, Before a couple of days ago I was getting ~90g of protein a day, but since have substituted the protein shake for one of my meals.

Meal 1 (breakfast) - grape nuts, soy milk, & raisins
8:00 am
326 calories
7.5g protein

Meal 2 - greek yogurt + mixed nuts
10:30am
340 calories
19g protein

Meal 3 (lunch) - PB&J, apple, carrots/celery
1:00pm
581 calories
13g protein

Meal 4 - lentils & rice, raspberries/grapes
4:00pm
594 calories
13g protein

Meal 5 - protein powder & soy milk
7:50pm
440 calories
60g protein

Meal 6 (dinner) - veggie burger/pick/onions/ketchup/mustard, orange, spinach salad/dressing
8:30pm
340 calories
27g protein

Total calories: 2621
Total protein: 139

I also eat out ~3 times a week and just eat whatever. This generally replaces 2 meals. An example of this type of meal would be an order of White Tiger sushi, or a hamburger & fries.

Questions (keep in mind I'm most interested in "big rock" type issues, not "little rock" stuff at this point):
1) Is this "enough" protein? The FAQ states to go for 1-1.5g/lean body mass. I dno what my lean body mass is anyway.

I am not excited to try to go back to eating 250-300g/day. But I could substitute an additional protein shake for a different snack, or mix it with water and hammer down even more protein.

2) Is there important timing involved with the protein I consume? I think I'll likely be getting the bulk of it via a protein shake, should I break this up into smaller ones, or is it not important?

3) I take a multivitamin and 4 capsuls of generic Costco fish oil. How important is adding supplements to this and should I even add anything at all?
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Old 06-11-2011, 12:00 PM   #168
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Re: Yugo's SS and Basketball Log

I'm not a diet expert, so I'll let others elaborate after this comment. When I was losing weight (went from 255 to 220), I was eating ~2250 calories and ~225 grams of protein per day on average. I basically kept all my muscle and just lost fat during that time.

I think you need to try to get more protein without drastically increasing the calories.
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Old 06-11-2011, 02:08 PM   #169
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Re: Yugo's SS and Basketball Log

cha,

My plan is to have 2 protein shakes but maybe just make them with water instead of soy milk (although they're waaay delicious with vanilla soymilk, hmm) but perhaps replace snacks with them instead of eating it in addition to.

My goals aren't really to lose weight though so I guess I'd rather gain a few lbs of extra fat and make sure I'm feeding my body enough rather than not feed it enough. But I also don't really have any use for more fat, .
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Old 06-11-2011, 07:40 PM   #170
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Re: Yugo's SS and Basketball Log

yeah, I know you dont want to lose weight, and I know you dont want to get super huge again. I think you need to get more protein in order to get much stronger.

You'll figure out a way that works for you if you try.

One thing I do with my shakes is I use liquid egg whites instead of milk, water or whatever else. It tastes pretty good, and the egg whites are pure protein.
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Old 06-14-2011, 10:26 PM   #171
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Re: Yugo's SS and Basketball Log

6/8 log

I was off last week fighting something off (maybe still am a bit, I dno). I was just really dead every day after work and had a swollen lymph node underneath my jaw that made it a bit difficult to swallow (that's what she said).

Annnnnnnnyway, pretty obv I'm setting up why I continued to have trouble this week .

Rolling/mobility/activation routine

Squats
45x5x2
65x5x1
95x3x1
125x2x1
165x5x3 - Still with knee cave. It actually felt harder than the time before.

Bench
45x5x2
70x5x1
95x3x1
125x2x1
140x5x1
140x4x1
140x3x1

Even worse than the last time. Weird since at Cha's a while ago I was able to handle the last set of 140lbs at 5 reps. Just didn't have it this week.

- Bunch of pullthroughs
- 3x5 pullups/chins/neutral grip

Meh. The good news is that following the only advice I got on my diet post from Soulman in the beginner thread, it was this day that I started trying to have 2 shakes instead of 1 or 0 shakes as I had been consuming.

So protein of ~170-180g instead of either 90g or 140g or w/e.
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Old 06-14-2011, 10:29 PM   #172
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Re: Yugo's SS and Basketball Log

6/11 log

rolling/mobility/activation - I started bringing in my black foam roller as the white ones they have at my gym are annoying to get (they keep the ~2 they have behind lock & key, lol) and are too squishy imo at this point for me.

Squat
45x5x2
65x5x1
95x3x1
130x2x1
165x5x3

Yup. No progress. I did feel my form was a lot better but it felt heavy. Heavier than it should have imo.

Press
45x5x3
55x3x1
70x2x1
85x5x1
85x3x1
85x3x1

This was just a huge struggle. My form seemed to suck, I barely got much of the 85lbs up at all really. That first 5 was with awful form imo. Meh. Felt really difficult.

DL
135x5x1
135x4x1
135x3x1
185x2x1
225x3x1

Not sure why I went a bit higher on DLs considering *everything* was heavier lol. Probably b/c I was pissed off at not "succeeding" at anything. As one might expect, my form broke down even earlier so I stopped. Very rigged.

The good news is that I continued to eat 2 shakes with protein imo.
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Old 06-14-2011, 10:36 PM   #173
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Re: Yugo's SS and Basketball Log

6/12 log

Did rolling and some mobility.

Shot around at the gym and then got a 4x4 halfcourt game going (everyone else was in HS at most lolz). My g/f was watching from upstairs on a cardio machine and I think said something to sum up the game like "it seemed you got a lot of rebounds, ran around more than anyone, and basically never got a pass even though you were running around a bunch, why is that?"

Anyway, I think it was like 6-1 (1s and 2s ldo) and then they caught up to even it. But, as I realized it was time to go, I forced the action a bit by not passing and gambling even more on defense (my team seemed content to not box out or stay in front of their man) and we quickly rattled off some more points to win.

I mean, it feels good to play with players I'm better than, but it's not like I just get the ball, take 2 strong moves, and score every time. Plus I don't just go around blocking shots and grabbing my junk. I basically still have to work my ass off, get rebounds, set picks, etc. etc. and b/c the players aren't that good, I just can do more of that.

But until I either become a force physically, or develop more go-to stuff, I'll still feel like the "sneaky" best player on the floor. As I guarantee some of the guys I played with likely would assume I wasn't the biggest difference in the game.
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Old 06-14-2011, 10:46 PM   #174
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Re: Yugo's SS and Basketball Log

6/14 log - sesh 23

Rolling/mobility/activation routine

Squats
45x5x2
65x5x1
95x3x1
125x2x1
165x5x3 - So, I have no video, and my g/f didn't watch me, but I feel I figured out a better mental cue for these to keep my knees from caving. Up until now I always think of keeping my knees out. This time I thought about just "pushing" with my inner thigh/groin area (adductor?). So rather than trying to move my knees out (where I think they end up wobbly) I'm really just doing another quasi-sexual mental cue, which I already have good results with from trying to "hump" when I need to activate my glutes doing pullthroughs or DLs.

Anyway, I also think I stuck my butt out a bit more and this was better too, keeping my lower back straight. Although, I did feel my trap hurting a bit after many sets. I think my grip may have been too aggressive.

I'm going to go for 170 next time. F yeah!

Bench
45x5x2
70x5x1
95x3x1
125x2x1
140x5x3
Rolling/mobility/activation routine

Squats
45x5x2
65x5x1
95x3x1
125x2x1
165x5x3 - Still with knee cave. It actually felt harder than the time before.

Bench
45x5x2
70x5x1
95x3x1
125x2x1
140x5x3

Got it! Finally. Even felt I could do 1 more unassisted (maybe, *shrug*). Perhaps I was kinda sick last week and also not eating enough protein.

- Bunch of pullthroughs (brag: got some looks, , beat: from dudes, , variance: my butt was sore afterwards
- 3x5 pullups/chins/neutral grip (still haven't pushed these hard to "go up" in them yet. If I ever do I may try some sort of GTG type thing (although I can't do them at home or at work, meh).
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Old 06-15-2011, 08:58 AM   #175
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Re: Yugo's SS and Basketball Log

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Originally Posted by The Yugoslavian View Post
6/8 log

Meh. The good news is that following the only advice I got on my diet post from Soulman in the beginner thread, it was this day that I started trying to have 2 shakes instead of 1 or 0 shakes as I had been consuming.

So protein of ~170-180g instead of either 90g or 140g or w/e.
keep that up and you will see much better progress over time.

Quote:
Originally Posted by The Yugoslavian View Post
6/14 log - sesh 23

- Bunch of pullthroughs (brag: got some looks, , beat: from dudes, , variance: my butt was sore afterwards
That's probably a good thing. Keep working on that and your squat & DL will both improve a lot, which will really help you use your strength at basketball. Those muscles also help keep your knees out when you squat.
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Old 06-19-2011, 11:05 PM   #176
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Re: Yugo's SS and Basketball Log

6/16 log

rolling/mobility/activation

I decided I'd change my format to the forum format so going lbs/sets/reps now:

Squats
45x3x5
65x1x5
100x1x3
135x1x2
170x3x5

Finally decided to move up in Squats. Definitely was able to do it. Maybe some knee cave, I'm not sure. But if so, definitely not nearly as much as was happening previously when I was moving up in weight.

Press
45x3x5
55x1x3
70x1x2
85x5x1
85x3x1
85x4x1

Ugh. I did this a few weeks ago at Cha's place and I'm now weaker somehow. I really think my form is the problem. Now that I'm eating more protein though, I think I'll be able to get it next time.

DL
135x1x5
135x1x4
135x1x3
175x1x2
210x1x5

My g/f said there was a bit of lower back rounding when setting down my 5th rep. So I'm counting this one as good and going to progress 10lbs/lift and see if I can keep form.
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Old 06-19-2011, 11:12 PM   #177
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Re: Yugo's SS and Basketball Log

6/18 log

rolling/mobility/activation

Squats
45x3x5
70x1x5
105x1x3
140x1x2
175x3x5

Was able to move up again. Definitely not any more knee cave, but when I'm lifting him work weight I really can't tell. I think I've finally figured out sitting back with my butt out and really squeezing my inner thighs out are good cues for me.

Bench
45x3x5
70x1x5
100x1x3
130x1x2
145x1x5
145x1x3
145x1x4

My spotters this session all kept their hands right under the bar while I lifted which threw me off. I think I did 5 on the first set, but maybe I did 4, the guy claimed he didn't touch it. Then a different guy spotted me on the other two sets and assisted me to 5 each time but kept saying "you got it, all you" and claimed on the last one he didn't help on the 4th rep but I'm not sure I believe him. Either way, gotta go for the same weight last time.

Pullthroughs
27.5x1x10
37.5x1x10
47.5x4x10

1x5 Pullups
1x5 Chins
1x6 Neutral
1x5 Neutral
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Old 06-19-2011, 11:25 PM   #178
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Re: Yugo's SS and Basketball Log

6/19 log

rolling/stretching

Did Mikan drills, shot FTs, worked on my left handed postup move from the right block. It'd be really nice to have someone to help me or go against to see how effective it can be once I'm more comfortable with it and my footwork.

My lower back has been sore/stiff all day and I think I may have pulled back too much when doing pullthroughs yesterday and/or cheated too much after my butt was tired, I dno.

Actually, right before I started SS I tried a "real barbell deadlift" and my lower right back (or upper butt, not sure which) has felt "tweaked" since then. Not really sure how to describe how it feels. There isn't pain. And no pain today. But my back was joint cracking a few times (like cracking knuckles). I've always has joints that crack but am not used to my lower back doing it and Cha has said before it's bad.

Questions:

1) Should I skip DLs tomorrow? It's what I have the hardest time keeping my lower back straight on. I could do an even smaller weight, just do warmup weights or sub something else in?

2) I am going on a cruise later this week. The fitness room allegedly has dumbbells and I have no high their weights go. If I stretch my days off I'd only have 1 lifting day over the cruise: squats/press/DL. What should I do? Just skip it completely, do other stuff?

3) As far as eating/weight. I seem to weigh ~170/171 vs. ~167 from when I started SS. However, my underwear is noticeably tighter (it was already a bit snug before). And as a result I feel fatter. My SS routine and especially recently involves way less cardio and/or cardio like things. Am I likely gaining mainly muscle, mainly fat? Should I try to eat less or eat out less? And obviously I'm going on a cruise when ideally I'd love to just eat whatever, whenever. But I'd prefer not to have to buy all new underwear/pants to get through it, lol.

Btw, I know the answer to #3 is "stop being a girl" but mentally and physically I'd love advice on setting up my expectations. Is it time for me to set weight goals for bball? Like, to be 180 playing weight with the extra weight being lean, as a final goal? Part of me is worried as Cha has noticed that things may just get out of control and then I'll have to do a ton of hard work to get back to where I'd like to be weight-wise.
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Old 06-20-2011, 04:58 AM   #179
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Re: Yugo's SS and Basketball Log

1) Not really my thing, but caution is probably fine here. You can do some lighter weights and more reps/sets.

2) Skip it, who cares. You can do some DB pressing, goblet squats etc if you feel like it.

3) Eating at a surplus will generally mean you'll gain both muscle and fat. Losing 10 lbs of fat if it came to that is not "a ton of hard work", more like 2-3 months of work. Your ass will always be bigger btw, which is a good thing.
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Old 06-20-2011, 09:36 AM   #180
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Re: Yugo's SS and Basketball Log

1 & 2 - what SM says

3 - If you're feeling your glutes work & get sore, & your undies are getting tight, the glutes are probably growing a bit, which is good. Dont worry about it at all imo. Get strong first, then if you feel like you're too fat, lose some weight later. I'm not saying to go eat like a pig, but make sure you get enough protein.

fwiw, I lost 10 lbs the first two weeks after injuring my back & I didnt even try to. I have been less hungry and have been eating less, probably because I'm not craving food as much due to not lifting. I think you'll be able to shed any unwanted fat pretty easily.
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