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Old 11-08-2014, 08:38 AM   #151
Number1Hater
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Re: Losing this gut/getting tone with ExpectedV

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Originally Posted by cashy View Post

try to get at least 1/2 of your fat intake from unsaturated fat.
also try to get in as much omega 3 fatty acids as possible, most people take in too little and have an unfavorable omega 6 to omega 3 ratio of higher than 5:1.

how? try to eat (fatty) fish at least 1-2 a week and add some flaxseeds/flaxseed-oil to our food, for example mix in flaxseeds in your cereal, into bread(if you ever bake one yourself) or just sprinkle a teaspoon of flaxseed-oil over vegetables/salads etc etc, you don't need to use much as about half of fat in flaxseed-oil is omega-3, also contains the vital but fairly rare alpha-linolenic acid.
Will this do? Found this in the cabinet.

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Old 11-08-2014, 08:56 AM   #152
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Re: Losing this gut/getting tone with ExpectedV

does the trick
not a fan of using supplements in place of a balanced diet though as it's just a short-term solution to a long-term problem
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Old 11-08-2014, 11:58 AM   #153
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Re: Losing this gut/getting tone with ExpectedV

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Just got back, got in a good 45 minutes. Did seated military press, leg press, squat, and a little bit of bench. I'm having a hard time getting to 10x reps on most lifts. I usually stop at 8. Should I lower weight? If I do, it feels a bit too easy. I also used the chip/dip assist machine. I can only chin/dip 1/2 my body weight. Long ways to go...

Also is 45 minute workout good enough?
If you can't get that tenth rep consistently then yes drop 5 lbs. But if it's just a grind then the weight is 'perfect'

Be aware that the chin/dip assist isn't the best tool to getting stronger at those bodyweight moves. They aren't bad but are more like training wheels.

45 min is fine as long as you aren't taking excessive breaks and have a distinct plan.

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Old 11-09-2014, 12:48 AM   #154
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Re: Losing this gut/getting tone with ExpectedV

11/8 Macros:

protein shake:................................1.5f/3c/24p
3 egg omelette:..............................21f/1.2c/18p
2 apples:.......................................0f/68c/2p
raspberries:
1 nature valley:..............................4f/25c/3p


protein shake:................................1.5f/3c/24p
chicken noodle soup:.......................6f/24c/16p


2 tuna sandwiches:
4 slices oat nut whole grain bread:....10f/88c/16p
2 servings tuna:.............................1f/0c/22p
chopped onions:
1/2 avacado:.................................21f/12c/3p


16oz chicken breast:.......................4f/0c/84p
steamed broccoli:



Total:..70f/224c/212p
Goal:...40f/208c/190p


The avocado and eggs are making up 100% of daily fat. I will cut out 1 egg from the omelette, and also 2 slices of the oat nut bread. Even then I am still about 12g fat over.

A lot more sore today. I can really feel it in my delts, quads, hamstrings, and pecs.

Does it matter what time of day I lift/eat? Schedule looks something like this:

12am: 1st meal
2am: Gym
4am: 2nd meal
7am: Cardio
11am: 3rd meal
Sleep anywhere from 4pm-11pm
repeat
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Old 11-09-2014, 12:53 AM   #155
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Re: Losing this gut/getting tone with ExpectedV

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If you can't get that tenth rep consistently then yes drop 5 lbs. But if it's just a grind then the weight is 'perfect'

Be aware that the chin/dip assist isn't the best tool to getting stronger at those bodyweight moves. They aren't bad but are more like training wheels.

45 min is fine as long as you aren't taking excessive breaks and have a distinct plan.

Sent from my SCH-R970 using 2+2 Forums
Yeah, it's more of a grind like you said. I'm just worried on the 9th or 10th rep. I don't have a spotter and I'm screwed if I can't get the weights up for the bench press or any other lift without a spot.

As for the chin/dip, if I had a friend that could spot me, I'd do that than use the assist machine. For now though the assist machine is all I have. Even with the assist I get tired halfway through my reps/sets..
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Old 11-09-2014, 01:00 AM   #156
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Re: Losing this gut/getting tone with ExpectedV

Just ask someone to spot you when you bench?
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Old 11-09-2014, 01:28 AM   #157
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Re: Losing this gut/getting tone with ExpectedV

ha yeah. its just that i don't want to bother anyone while they're doing their thing.
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Old 11-09-2014, 01:38 AM   #158
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Re: Losing this gut/getting tone with ExpectedV

I've failed a bunch of bench reps. Of course I bench an amount that I can just set on my chest and roll off myself w/o fear of breaking a rib or anything.

Also some benches have an "oh ****" rack.
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Old 11-09-2014, 01:50 AM   #159
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Re: Losing this gut/getting tone with ExpectedV

Just ask someone. People are more than willing to spot you, some too ready to do so. It doesn't matter who. Ask the weakest person in the gym. if they can't spot you, you tried too heavy of a bench.
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Old 11-10-2014, 02:35 AM   #160
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Re: Losing this gut/getting tone with ExpectedV

Did not go in yesterday, and debating on whether I should go in today or not. I am still soar all around. I heard jogging loosens up soar muscles, so I went for a quick 3 mile jog today.
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Old 11-10-2014, 03:01 AM   #161
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Re: Losing this gut/getting tone with ExpectedV

Foam roller, fish oil, ibuprofren, and more squats can help alleviate that soreness
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Old 11-10-2014, 03:34 AM   #162
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Re: Losing this gut/getting tone with ExpectedV

Nothing wrong with lifting sore muscles. Unless they're all snapped up.
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Old 11-10-2014, 03:35 AM   #163
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Re: Losing this gut/getting tone with ExpectedV

Will definitely get a foam roller. Adding fish oil into my diet. I still have soar hams/quads. Safe to keep squatting like that?
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Old 11-10-2014, 03:38 AM   #164
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Re: Losing this gut/getting tone with ExpectedV

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Nothing wrong with lifting sore muscles. Unless they're all snapped up.
If I had to guess, I would say I'm about 70% recovered. I can't bend my arms as the lower biceps/forearms area is pretty beat up.

I should really focus on the workout Russ gave me. I just wanted to try each lift the first week and rushed it a bit.
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Old 11-10-2014, 03:39 AM   #165
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Re: Losing this gut/getting tone with ExpectedV

Also found this gem while googling '3 month transformation lifting'. Is this really possible? I just can't believe it for some reason.. The before/after pics are sick.

http://www.reddit.com/r/Fitness/comm...tion_the_best/
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Old 11-10-2014, 05:09 AM   #166
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Re: Losing this gut/getting tone with ExpectedV

Yes, it is indeed possible to:

a.) lose bodyfat
b.) get a bit of tan going
c.) flex
c.) pose under a more favorable lighting in after pics
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Old 11-10-2014, 06:42 AM   #167
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Re: Losing this gut/getting tone with ExpectedV

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Foam roller, fish oil, ibuprofren, and more squats can help alleviate that soreness
don't we just build up an immunity to it???

the more we take.....
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Old 11-10-2014, 07:23 AM   #168
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Re: Losing this gut/getting tone with ExpectedV

No. I've been taking one (200mg) a day for 3 years to eliminate the pain and symptoms of sciatica (pinched nerve). Still works like a charm. There are conflicting studies about how it affects muscle growth, though. Some say it helps and some say it hurts growth. Regardless, unless the pain is debilitating I would avoid taking any drugs.
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Old 11-10-2014, 09:19 AM   #169
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Re: Losing this gut/getting tone with ExpectedV

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No. I've been taking one (200mg) a day for 3 years to eliminate the pain and symptoms of sciatica (pinched nerve). Still works like a charm. There are conflicting studies about how it affects muscle growth, though. Some say it helps and some say it hurts growth. Regardless, unless the pain is debilitating I would avoid taking any drugs.
Oh okay, thanks for the reply that makes sense. I may have to check out some of those studies

Unless I am in absolute agony there's no way I am taking painkillers.... embrace the pain man, its just your bodys way of telling you or yelling at you what is up. I avoided listening to my body in the past, multiple injuries and just tied to grind through the... obv i just made things worse every time.... plus I guess building up immunity to lifting recovery pain is important so you can just walk around normal and learn to shrug it off.
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Old 11-10-2014, 11:22 AM   #170
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Re: Losing this gut/getting tone with ExpectedV

There are arguments that inflammation is a good thing for both recovery and growth. Inhibiting the bodies natural means of protecting and repairing itself makes sense as something you would want to avoid doing unless it is a significant trauma.
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Old 11-10-2014, 12:43 PM   #171
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Re: Losing this gut/getting tone with ExpectedV

Get a lacrosse ball for the arms and hammies.
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Old 11-10-2014, 01:55 PM   #172
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Re: Losing this gut/getting tone with ExpectedV

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Originally Posted by Number1Hater View Post
Did not go in yesterday, and debating on whether I should go in today or not. I am still soar all around. I heard jogging loosens up soar muscles, so I went for a quick 3 mile jog today.
I was pretty sore for the whole first week after I started lifting. I did find some mild cardio helped alleviate things a bit, but I preferred biking to running. If you're just achy and you didn't pull anything, I'd pop some ibuprofen and hit the gym. I also felt better while lifting, getting the muscles working and blood flowing again.
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Old 11-10-2014, 02:27 PM   #173
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Re: Losing this gut/getting tone with ExpectedV

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There are arguments that inflammation is a good thing for both recovery and growth. Inhibiting the bodies natural means of protecting and repairing itself makes sense as something you would want to avoid doing unless it is a significant trauma.
kind of off topic but this reminded me of the 'inner life of cells' video on the below website that shows what signaling events happen during inflammation to a part of the body. very cool

http://multimedia.mcb.harvard.edu/
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Old 11-11-2014, 03:27 AM   #174
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Re: Losing this gut/getting tone with ExpectedV

I got a good stretch in before I slept, and feeling a lot better. Just had my breakfast and going to the gym soon.

Here is my workout for today. Looks like it's leg day.

Workout:
Monday-
Squats 3x8-12
Leg press 5x10
Lying leg curls 5x10
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Old 11-11-2014, 03:31 AM   #175
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Re: Losing this gut/getting tone with ExpectedV

My source suggested your gym
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