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Team "Get Ripped" - Need People! (Page 8)
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 2009-07-21 10:41 AM in reply to: #2298511 |
Expert  1773     San Gabriel Valley, California |  Subject: RE: Team "Get Ripped" - Need People!TriNole - 2009-07-21 7:56 AM 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? The easiest hotel room workout is pure body weight. Situps/crunches, pushups, dips, lunges, etc. You get in a full body workout and don't have to bring anything with you. |
 2009-07-21 10:57 AM in reply to: #2298672 |
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| 2009-07-21 11:44 AM in reply to: #2298610 |
| Extreme Veteran 371 Jakarta Selatan, Unknown | Subject: RE: Team "Get Ripped" - Need People! jonnyfive82 - 2009-07-21 5:24 PM TriNole - 2009-07-21 9:56 AM 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  ]I would add step up on a chair and static exercise like horse stance against the wall for your legs |
| 2009-07-21 12:46 PM in reply to: #2255703 |
| Master 1467 Small Town | Subject: RE: Team "Get Ripped" - Need People! Why is it that after I join a challenge like this, that I lose motivation. I put on 1.5 pounds this past week and have a lot of yellow days on my calendar. |
| 2009-07-21 3:48 PM in reply to: #2255703 |
| Regular 81 | Subject: RE: Team "Get Ripped" - Need People! last week of micro!!! we had two tests monday and have a final on thursday this is my first time on the computer since friday Back to the books |
| 2009-07-21 5:51 PM in reply to: #2255703 |
| Veteran 351 | Subject: RE: Team "Get Ripped" - Need People! Hi everybody! I'm back from CA. I got a lot of exercise in, but I stayed with my boyfriend's mom (chinese), so I had home-made chinese food all weekend! So good...but so bad. I'm doing well today, but got up late, so I'm back to tracking/weighing myself tomorrow... Glad to hear you all are doing well. I need the inspiration (and a bit of the competition of wanting to do well  ) |
| 2009-07-21 6:03 PM in reply to: #2298610 |
| Veteran 294 Boston | Subject: RE: Team "Get Ripped" - Need People! jonnyfive82 - 2009-07-22 12:24 AM TriNole - 2009-07-21 9:56 AM 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 ]What are mountain climbers? I'm intrigued... I had a really frustrating food week (or couple of days) so after some fluxuating I am back to the same weight - and with severely restricted workouts (from injury) it was a tough week. But I saw a different doctor who said I can start doing light biking and running so a) I"m psyched and b) getting ripped will be a lot easier! (but not easy..!) I'm having troubles getting enough protein, as living in a foreign country where processed foods like protein bars don't really exist (although I know processed foods are bad anyhow so its kind of good in a way). I eat mainly egg whites and tuna and milk for protein when I make my own meals, and when I go out its easier because there is a lot of fish here. Does anyone have any suggestions for easy, non-processed, relatively cheap protein other than tuna and egg whites? |
| 2009-07-21 6:51 PM in reply to: #2255703 |
| Extreme Veteran 371 Jakarta Selatan, Unknown | Subject: RE: Team "Get Ripped" - Need People! JHagerman - 2009-07-21 7:46 PM Why is it that after I join a challenge like this, that I lose motivation. I put on 1.5 pounds this past week and have a lot of yellow days on my calendar. Ok thubby, get that *ss off the sofa and do some work on the gym!! rbtrumpet - 2009-07-22 12:51 AM Hi everybody! I'm back from CA. I got a lot of exercise in, but I stayed with my boyfriend's mom (chinese), so I had home-made chinese food all weekend! So good...but so bad. I'm doing well today, but got up late, so I'm back to tracking/weighing myself tomorrow... Glad to hear you all are doing well. I need the inspiration (and a bit of the competition of wanting to do well )Chinese food?? Stir paksoy with walnut FTW!  cam224 - 2009-07-22 1:03 AM What are mountain climbers? I'm intrigued... I had a really frustrating food week (or couple of days) so after some fluxuating I am back to the same weight - and with severely restricted workouts (from injury) it was a tough week. But I saw a different doctor who said I can start doing light biking and running so a) I"m psyched and b) getting ripped will be a lot easier! (but not easy..!) I'm having troubles getting enough protein, as living in a foreign country where processed foods like protein bars don't really exist (although I know processed foods are bad anyhow so its kind of good in a way). I eat mainly egg whites and tuna and milk for protein when I make my own meals, and when I go out its easier because there is a lot of fish here. Does anyone have any suggestions for easy, non-processed, relatively cheap protein other than tuna and egg whites? You can choose lean ground beef/chicken/turkey.. also, since you're in Korea, try to get some tofu.. it's rich in protein yet easy on the pocket. |
| 2009-07-21 8:00 PM in reply to: #2255703 |
| Extreme Veteran 557 | Subject: RE: Team "Get Ripped" - Need People! LETS GET RIPPPPPPPPPPPED OOOOOOOOOOO YEA!!! hahaha |
| 2009-07-21 10:28 PM in reply to: #2300258 |
Champion 7233  | Subject: RE: Team "Get Ripped" - Need People! training is going well here, on track to hit over 35 miles running this week, 140ish on the bike. just getting back into swimming after the race this weekend. food is going well, its easy to keep track of/not buy things you dont need when your poor. lots of stir fried stuff, chiken, fish, rice, veggies, bananas, and thats about it. weight is sitting on 150 right now, BF not sure, should be able to test again next week but my guess is that wont/should not change too much from here out (was right around 7% last time). have a great night all. |
| 2009-07-22 5:57 AM in reply to: #2255703 |
| Extreme Veteran 371 Jakarta Selatan, Unknown | Subject: RE: Team "Get Ripped" - Need People! Does anyone trying to gain body weight (add muscle mass) in here? |
| 2009-07-22 10:13 AM in reply to: #2300751 |
| Veteran 152 Brownstown, MI | Subject: RE: Team "Get Ripped" - Need People! otongki - 2009-07-22 5:57 AM Does anyone trying to gain body weight (add muscle mass) in here? To be honest, I'm trying to maintain my weight, but trade BF for Muscle.....this is going very slowly. I'm trying to stay right around 2100-2400 kcal a day. I'm 6' 3" 184. Do you think this will work Ontongki? I lift 3 times a week. One tough chest day a week (the only part I want more mass) and 2 other days of everything else. I run 3 times a week (not atm, my calf is healing) and bike once a week. Thanks for the advice, -Jono Edited by jonnyfive82 2009-07-22 10:16 AM |
| 2009-07-22 11:33 AM in reply to: #2255703 |
| Pro 3730 NorCal | Subject: RE: Team "Get Ripped" - Need People! The past few days have been bad on nutrition....tummy issues and racing on Sunday are my excuses. I'm back on track now, I hope. But I also need to focus on more water, I have been lacking in that area as well. I'm feeling "lumpy", but hopefully that will change when I can start to run again on Monday! It's been almost 6 weeks! |
| 2009-07-22 12:22 PM in reply to: #2255703 |
| Extreme Veteran 535 Central New York | Subject: RE: Team "Get Ripped" - Need People! So, my HIM went well on Sunday...6:07:21, which was well under my goal of 7 hours. It was a lot harder than I expected, but next time I will know better what to expect! My goal of getting ripped is not going well, however. Since the race on Sunday, I have been totally craving carbs like crazy. I think some of it is just my body craving recovery and comfort, but it has been a hard week eating-wise. I really need to start logging my food, it's just so time-consuming and I feel like I already spend too much time on the computer. BUT, that is what I'm going to do. I think I will use DailyPlate.com. For those of you who log, how do you figure your base calories. Do you do the sedentary rate plus calories burned in exercise minus your deficit? It seems like the calorie needs are high when I put in anything but sedentary. Everyone is looking good...motivation for me to get my butt in gear! |
| 2009-07-22 6:32 PM in reply to: #2301772 |
| Extreme Veteran 371 Jakarta Selatan, Unknown | Subject: RE: Team "Get Ripped" - Need People! jonnyfive82 - 2009-07-22 5:13 PM To be honest, I'm trying to maintain my weight, but trade BF for Muscle.....this is going very slowly. I'm trying to stay right around 2100-2400 kcal a day. I'm 6' 3" 184. Do you think this will work Ontongki? I lift 3 times a week. One tough chest day a week (the only part I want more mass) and 2 other days of everything else. I run 3 times a week (not atm, my calf is healing) and bike once a week. Thanks for the advice, -Jono When you mentioned about weight loss and muscle gain at the same time, you might going to the direction of body recomposition. It is a state where you loss your body fat but increase your muscle mass simultaneously. This doesn't happen for a long time, usually for several weeks, and ONLY to newbie who just started dieting and training. There are cases also it may happen to people who got back into training after a long break. The method of doing so is the same with a weight loss diet, you eat less than you burn. Start with 500 kcal below your daily requirement per day. Then you need to increase your protein intake into a 1.2-2 gram of protein per lean body mass, 30% fat, and the rest is from a complex carbohydrates and vegetable and fruits. I would say unless you are in a bodybuilding contest preparation, you shouldn't be attempt to do so. You need those carb to keep you moving. I would suggest that you make a "bulking" and "cutting" phase which suitable with your triathlon training. IMO, going on low carb diet for an endurance athletes is pure madness.. kcovert1 - 2009-07-22 7:22 PM So, my HIM went well on Sunday...6:07:21, which was well under my goal of 7 hours. It was a lot harder than I expected, but next time I will know better what to expect! My goal of getting ripped is not going well, however. Since the race on Sunday, I have been totally craving carbs like crazy. I think some of it is just my body craving recovery and comfort, but it has been a hard week eating-wise. I really need to start logging my food, it's just so time-consuming and I feel like I already spend too much time on the computer. BUT, that is what I'm going to do. I think I will use DailyPlate.com. For those of you who log, how do you figure your base calories. Do you do the sedentary rate plus calories burned in exercise minus your deficit? It seems like the calorie needs are high when I put in anything but sedentary. Everyone is looking good...motivation for me to get my butt in gear! Great work on the race, excellent time!! I base my food consumption on my BMR (http://www.bmi-calculator.net/bmr-calculator/) plus minus my daily activities. I can go from 3500 kcal to 5000 kcal in one week. |
| 2009-07-22 9:56 PM in reply to: #2255703 |
| Veteran 351 | Subject: RE: Team "Get Ripped" - Need People! ugh! First day back tracking. I gained 3 lbs in 6 days of not tracking!!! (good thing, fast weight on is fast weight off). I focused today, and had a pretty good diet plan for the day. Now if I can just continue that - at least for the rest of the week, I'll be happy... |
| 2009-07-23 5:02 PM in reply to: #2302881 |
| Champion 7233 | Subject: RE: Team "Get Ripped" - Need People! i was up to this point in a simple lose body fat mode, trying to cut down to ideal race weight. for me the main goal is ideal racing weight (trying to go pro in tris). right now i am the lightest i have ever been (since i stopped growing) by about 5 pounds, still carrying a lot of leftover upper body muscle from rowing though, this is slowly comming off now, but i dont think i can really safely go a lot lower and keep racing well, but i guess we'll see where things go. should be interesting to see how the diff in weight/body fat plays into upcoming races for sure. |
| 2009-07-23 8:20 PM in reply to: #2255703 |
| Veteran 250 | Subject: RE: Team "Get Ripped" - Need People! Training's going pretty well, I've hovered around 147 for the last week or so. Haven't checked my BF%, but I know it is going down, my top 2 pairs of abs are beginning to pop, and are slightly visible. Pictures will be posted later tonight. I'm trying to eat more carefully, tapering for my first tri this Sunday. Drinking a lot more water. |
| 2009-07-23 8:58 PM in reply to: #2255703 |
| Regular 81 | Subject: RE: Team "Get Ripped" - Need People! i quess every training program needs a break week....thaaaats what we'll call it i underestimated how important time mngmt. and planning are. I do this at the end of every semester, freak out and crawl into a study hole. Had i prepared better, i would still be crankin out my workouts....live and learn i guess. now that micro is over, I have a 3 week break till nursing classes start up again. train, Train, TRAIN!! |
| 2009-07-24 7:02 AM in reply to: #2304949 |
| Master 1853 syracuse | Subject: RE: Team "Get Ripped" - Need People! weighed in at 169.8 lbs this AM....kind of scary for me becasue I was 172.6 thursday AM..
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| 2009-07-24 7:08 AM in reply to: #2255703 |
| Veteran 294 Boston | Subject: RE: Team "Get Ripped" - Need People! otongki thanks for the advice about protein - however, I have a question about tofu: I used to eat that a lot here and then I looked at the protein and its only about 4g per serving, which is pretty low. Is that standard for tofu or am I just finding the reject tofu? (I know one serving is relatively low in calories but still) I've decided to start changing my diet from carbs taking about 60%, fats 20-25% and protein 15-20% ( I read a lot of places that that is a good way to go for endurance athletes for best performance, but of course all nutritionists will have their own opinion) to much less carbs and more fat and protein. I know the advantages to that but I also know the disadvantages, like probably losing more muscle with weight loss...but my sugar cravings have been much more under control so I'm psyched about that! Also for the first time in about 4-5 weeks I was able to ride my bike (on my trainer but still better than nothing) for more than an hour!!! Hopefully tomorrow I can get in a run without hip pain...I think the scale might be looking good this week! |
| 2009-07-24 7:19 AM in reply to: #2255703 |
| Extreme Veteran 535 Central New York | Subject: RE: Team "Get Ripped" - Need People! Weighed in at 147.4, which is great for me. I haven't been working out much this week since I am still recovering from my race, so I'm hoping to see an even bigger improvement next week. My eating has been better the past couple of days. I've been eating a lot more fruit and veggies, and have been avoiding after dinner snacking, which is key for me. |
| 2009-07-24 11:38 AM in reply to: #2255703 |
| Champion 17756 SoCal | Subject: RE: Team "Get Ripped" - Need People! I'm working to gain muscle mass. I have been weight lifting for about 5 months now. When I started I was at a 155 max bench and now I'm 275. I'm hoping to be to 300 soon. I'm not looking to get body builder big just more chiseled |
| 2009-07-24 12:51 PM in reply to: #2255703 |
| Pro 3730 NorCal | Subject: RE: Team "Get Ripped" - Need People! Did not weigh myself....feeling fat. I have become so in tune with my body I can look at my stomach and know what the scale will say. For me knowing I am a bit heavier and seeing it on the scale are 2 different animals. If I saw the number today, it would just make me upset....I know I should not obsess over numbers, I have gotten much better. I am back to running on Monday. Good news is that I have started logging nutrition again!! |
| 2009-07-24 1:30 PM in reply to: #2255703 |
| Master 1610 Kirkland, WA | Subject: RE: Team "Get Ripped" - Need People! i was in the low 145's yesterday, but after going to a wedding last night, i was back up around 146 this morning, which is fine. i have noticed a little more tone, but this week has been pretty bad in terms of workouts. . trying to get a nagging quad pain to go away, so running has been low  , as has biking. |
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