The Amazing Race: Fitness Thread / Work-Out Thread

[Average_Jerk]

fuck running/cardio

[benz88]

Ya well you ain't a fatty like me so I need it lol. I did a 1.5mile run last night before lifting.

[andybob]

Ya well you ain't a fatty like me so I need it lol. I did a 1.5mile run last night before lifting.

I'd do the bulk of your cardio post workout as opposed to pre. That way you're not pre-exhausted when you hit the weights.

Here is a good article from Flex Online:

Cardio has traditionally been thought of as a warm-up activity, thus many bodybuilders do it before weight training. This both robs energy from their iron workout and limits their fat burning. Others prefer to do it in a separate workout. This is also not ideal.

A 2007 study demonstrated that when trainers did cardio immediately after a weight workout, they burned approximately twice as much fat as when they did cardio in a separate workout. This was due to the subjects’ elevated growth hormone levels after hitting the iron. Research has also shown that when subjects do cardio before weights, their growth hormone levels are significantly lower during the weight workout than when they started right off with the weights. Lower GH levels when you are lifting means limited muscle growth and strength gains.

SOLUTIONS

Do the bulk of your cardio immediately after weight training. Research has shown that the fat burning is at its greatest during the first 15 minutes, although we recommend at least 20.
If you need to crank up the cardio and hit it twice daily, as in the final weeks before a contest, do one of those sessions in the morning before eating any carbs, but have 10-20 grams of fast-digesting whey protein first to prevent muscle loss and actually burn more fat (see mistake #5).
Toney Freeman is among the bodybuilders who include some cardio action as a warm-up, especially on leg day, to loosen up and prime the pump. Like T-Free, keep your preworkout time on a stationary bike or StepMill to 10 minutes or less.
- See more at: http://www.flexonline.com/training/h....0S9cP445.dpuf

Here is the full article:

http://www.flexonline.com/training/huge-gym-class-cardio

I follow them on FB and they always post good articles and advise.

[benz88]

yeah I used to do it post but got lazy lol.

[Average_Jerk]

Ya well you ain't a fatty like me so I need it lol. I did a 1.5mile run last night before lifting.

My accidental cut has me down to 230-5 now. BUT Im losing a lot of strength

[P78]

andy does that article say, how you should warm up instead then?

[andybob]

andy does that article say, how you should warm up instead then?

It might be in there, I'd have to read through it again.

I always do about 8-10 minutes of warm up cardio. Usually on the stairs. Just hard enough to break a sweat and get the heart rate up a little, but not so I feel exhausted.

Then I always do about 2-4 warm up sets on my first lift before heading into the working sets. Seems to work really well for me.

[benz88]

My accidental cut has me down to 230-5 now. BUT Im losing a lot of strength

I still have yet to lose strength on my cut that everyone said would make me weaker lol.

Kinda Pissed off with the Post Office. Got a new Cycle of Ephedrine for an EC Stack shipped on the 1st of april and it's still not here when it was supposed to be 10days ship max. If I had known I would have spent the extra 20 and got it local. Now I'm a month behind with my "helper" diet.

[P78]

that's kinda similar to what i do before work out andrew

[benz88]

finally got a gym partner again so I can start upping my bench. Managed a personally best lastnight but its still crap for the size i am.

[Average_Jerk]

finally got a gym partner again so I can start upping my bench. Managed a personally best lastnight but its still crap for the size i am.

forever lifting alone lol. Today was bench day. Might increase the weights for next week. I slacked the last 2weeks. ate like shit, drank like every night. Today I stacked the fridge with good foods

[benz88]

forever lifting alone lol. Today was bench day. Might increase the weights for next week. I slacked the last 2weeks. ate like shit, drank like every night. Today I stacked the fridge with good foods

haha I got sick again this weekend. Think its time to go get some blood work done, Seems like the lighter/more healthy I get the easier/more often I get sick. Couple people have suggested it may be due to my 6day training over training. Maybe I'll rework it to 4 days a week.

[benz88]

going to switch it up to the Icecream fitness 5x5. See how that works for me.

http://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout

[andybob]

Ran my first 5k today in just under 25 minutes. Pretty satisfied with that.

Also my gf snapped a pic of my back. I think once I lean out more it'll be a bit better.

[andybob]

Lat spread just for shits and giggles.



Getting there though. A little bit closer to my goal week by week. Carb cycling a lot and really counting everything I eat. No cheats.

Down to 185. About a month ago I was 195.

Taking a thermogenic and I have been taking some BCAA's. I feel good with the BCAAs so I ordered a ton more and also got some l-glutamine. Other than that I just take protein and creatine.

Was able to hit 265x2 on squats today. No belt. Felt good to do that. Most I've ever moved on squat I think.

Edit:

I've also come to the conclusion I have a sensitivity to eggs. I've been dealing with intense stomach cramps and digestion issues for a while now. One day I didn't have them and I didn't feel as bad. Now it's been a full week with no eggs and I feel really good. Really sucks though as I love egg whites.

I have some cinnamon bun flavored casein and I have been making protein oatmeal in the morning. It's fantastic and it's been working well.