Team "Get Ripped" - Need People! (Page 7)

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Well now that my first Triathlon season is over, I can begin to focus again on losing a few pounds, I just ate my last oatmeal cream pie and will be trying to swear off the junk food for a few weeks while maintaining a pretty good workout schedule.  When losing weight I make sure to make time for weights since it is the best way to preserve muscle when losing weight, and eat at least 1g/lb of bodyweight in protein. 

I still have a few races coming up later, but one is a mtb only race August 23rd, so I hope to only lose 2 pounds or so before going back to maintenance before the event.  I'm also going on vacation in 2 weeks, so I might have to spend the greater part of the week after that working off those extra calories.  (although it shouldn't be too bad since I will be doing active things for the first half of the week)

@Sluggo312: yes sir, we're going to get ripped.. because weight loss is overrated

@cusetri: I'm down 1.5 lb this week, trying to stay on shape although no longer doing show ATM

@JHagerman: military training sounds great, I'll try to post some of mine too

@wgraves7582: lookin' good..

@wgraves7582: 4 hours of dancing, that's intense!

@AbbieR: YUMM, GU FTW!!

weighed in a day early, hit 149 today, lower than i have seen in about 8 years (start of highschool).

training is slowly getting back on track, back to two a days most days now, knee is holding up alright, so we'll what i can salvage from my last few races and hopefully break 4:30 in that last half.



everyone seems to be doing well!

This is pretty basic, but derived in form from the US Navy SEALs / NSWCG Workout Calisthenics RoutineWarmup:Swim, Bike or Run for 20 MinutesJumping Jacks 50 Pull:Close Grip Pullup 5Wide Grip Pullup 5Regular Grip Pullup 5 Reverse Grip Pullup 5+ (Chinup)Inverted Row (TRX) 2x15Push:Dips 4x10Regular Pushup 2x15Triceps Pushup 2x8Regular Pushup 10Triceps Pushup 10Wide Grip Pushup 6Regular Pushup 10Triceps Pushup 10Abdominal:Situps 2x25Cross Arm Situps 2x10Flutter Kicks 20 Wrestler Situps 2 (3x10)TRX 2x15Hanging Leg Raise 2x10LegsSplit Lunges 20 Squats 2x100Calf Raises:Charlie Chaplains 25Pigeon Toed 25Regular 30Finish with Squats 100

This is pretty basic, but derived in form from the US Navy SEALs / NSWCG Workout Calisthenics RoutineWarmup:Swim, Bike or Run for 20 MinutesJumping Jacks 50 Pull:Close Grip Pullup 5Wide Grip Pullup 5Regular Grip Pullup 5 Reverse Grip Pullup 5+ (Chinup)Inverted Row (TRX) 2x15Push:Dips 4x10Regular Pushup 2x15Triceps Pushup 2x8Regular Pushup 10Triceps Pushup 10Wide Grip Pushup 6Regular Pushup 10Triceps Pushup 10Abdominal:Situps 2x25Cross Arm Situps 2x10Flutter Kicks 20 Wrestler Situps 2 (3x10)TRX 2x15Hanging Leg Raise 2x10LegsSplit Lunges 20 Squats 2x100Calf Raises:Charlie Chaplains 25Pigeon Toed 25Regular 30Finish with Squats 100

Everyone seems to be on track!! Great work.

This week has been off for me I had softball on tuesday (the other team forfeited, bleh so we just went to the bar, lol) and on weds I have band practice.  I got in a great run today though, felt very good, WITHOUT my pat tendon knee support, weee.  Who would've thought losing this last 63 pounds would be good for my knee?  hmmm, hehe

I've been concentrating on strength training and running, all of the races I have remaining are all foot races and my primary goal is BF loss and running well in those races.  So, strength training and running are taking priority atm.

Best of luck tomorrow with the weigh in!  I'm hoping for 14.8% BF and under 184.4 ;op

-Jono

haven't weighed myself the last few days... will tomorrow.. I DID however do an amazing tempo run tonight. 30 minutes at an 8 MM pace on the treddy, despite gaining weight, I haven't lost TOO much speed. I'm 19, and am wondering if I gained the weight because of college or because my body was still changing ( I did grow 1.5" or so). I'll just keep doing what I'm doing.

Hey, guys.  I'm weighing in at 150 this a.m.  UP a little from last week, but that is mainly due to the fact that I have my first HIM on Sunday, and I'm totally a nervous eater.  My son's b-day was also this week, so we had cake around the house...a big weakness for me.  I'm going to toe the line after Sunday, though!!  Thanks for the motivation (amd inspiration!)

I was at 143.7 and 32% body fat.  Down both in weight and body fat percentage, but not sure how much I believe my scale. 

Good base, definitely some muscle there.  However, by that picture, you look more like 16-18% bodyfat.  That's still much better than most people...  Good luck with training.

Also, to all trying to get body fat percentages-- pick up a a body fat caliper http://www.bodybuilding.com/store/sequoiafitness/metacalbodyfatcali... and a tape measure.  They both only cost $5 to $10, and will let you track your progress much more accurately...

Great job everyone!

I'm 134.2 today and will do my body fat measurement again in a few weeks. Nutrition is going well. I've been tracking everything I eat, no more mindless eating. This group is helping me stay focused! I also signed up for another HIM, so training will be ramping up again.

Welcome to the group Bill!

Jeremy- Thanks for the workout plan. I'm looking forward to trying it out

Kelly- Good luck on your HIM Sunday! I can't wait to hear about it

aw this is a great thread. Hope no one minds if I join in late!

I've been trying to lose weight again for a while but living in a foreign country I find it much harder because I don't have control over as nutrition and exercise as much as I would like (no excuse though).

I'm trying to lose 10-15 pounds, but obviously more important than the weight is the body fat. Since I started monitering my bf%, I've gone from 32% to about 26%. I'd like to get down under 20%, before Kona if possible, but if not no problem - I just want to be more healthy and more efficient!

However, I am injured so I can't bike or run for another 2.5 weeks, so it is REALLY tough for me now, because I don't want to lose much muscle so I can't exactly super skimp on the calories...but I'm hoping just logging in my stuff and being brutally honest about my progress (or lack of) will be enough of a motivator.

Height: 5' 4.5"
Wt: 143lb
Bf% 26%

(My pic file was too big so I just uploaded it to my album - its the one with me in my bathing suit looking confused at my stomach fat)

Goals: lose 2-4" on widest part of my stomach!; get down to around 20% bf. ick.

Edited by cam224 2009-07-17 10:28 PM

How is everyone doing today, what is in the store for this week?

JHagermanm: thanks for the training tips, that looks like a calories burner!

I went down another kilo from last week which I think most of it are water. Had a wonderful weekend in Amsterdam since the weather was really good

Hope everyone had a great weekend!

Edited by otongki 2009-07-20 5:10 AM

things looking good on my end, some running, a hard 50 mile ride, and a 2000m open water swim race with a huge new PR of 27:48.

this week is going to be a lot of getting my run under control.

More of the same.  Crossfit, biking, swimming, running and trying to maintain (more or less) my diet in The Zone. 

I have trouble with Zoning my meals because I eat a lot (really a lot) of fruits and vegetables (mostly vegetables) and then you are supposed to balance that with protein and good fats.  I think I eat the right amount of protein and good fat for nutrition and good health, but I just eat more fruits and vegetables than "balances" the protein and fat.  Not sure I will be able to stick with The Zone forever, but I am still trying to go with it for now. 

Leah:  I'd say eating too many fruits and vegetables is a good problem to have   I wouldn't worry about it too much and instead just worry about trying to do the zone balance.  I'm not on the Zone diet per se (that I know of), but I do have a macronutrient profile of 40%C/30%P/30%F which seems to be working decent for me to "get ripped". 

This weekend was a scorcher though in terms of unhealthy eating, but back on track this week.

I pulled my calf yesterday or aggravated it, but it's already starting to loosen up and feel stronger.  I biked on it today to get some blood flow going to speed the healing process.  It seems to be working.  More strength training until it heals.  Hopefully it will be good to go for my race this weekend, no telling at this point though.

-Jono

40/30/30 is The Zone.  You seem to be doing The Zone and you say that is helping you get ripped.  That's my plan.  But I eat 50-60% carbohydrate (with not too much "bad" carbohydrates of grains, pasta and such) and the rest more or less equally split between good fats and lean protein. 

-5 pounds this summer!!! I'm weighing at night what I used to weigh in the morning without clothes, progress!! I NEED to eat more veggies and lean protein.

well I thought I was going to have a nice solid week of good diet and proper training in my week alone before my vacation, but instead I'm stuck with both dogs this week, and have to do a lot of preparation for my place since it is getting renovated starting on Saturday, so I only have time to do some workouts in the morning.  No real mountain bike rides which are my main calorie burners, and no gym time since I only have enough time to get in some base work in the mornings (plus I don't have the energy to lift heavy early in the morning). 

I might have to wait for any real composition changes for part 2, but I do want to lose some weight before a 4 race series of trail runs starts in the middle of October. 

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weight 127.6 AFTER breakfast. Thank goodness I'm a few pounds less than the 130+ in the morning. Spin today, then a lil' run. I'd like to break 125 by the time school starts.

I have a rough week of travel so not many workouts planned - need to focus on reducing caloric intake and more water. Does anyone have a good hotel room workout?

Here's what I would do:

3x20 Pushups
3x30 seconds of Mountain Climbers (I hate these things)
3x20 Reverse Crunches
3x15 Tricep Dips on the Edge of a Chair.
3x15 Bent over Rows with a Chair instead of a Barbell (you'll be surprised at the burn)

I hope that helps ]