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Health & Fitness
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Old 10-25-2012, 11:57 AM   #1
SeanC
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SeanC's progress thread

I have been working out 3 days a week (Mon, Wed, Fri) for the past 2 months and already seeing some gains, but I could use some suggestions to fix whatever I am doing wrong, if any.

I'm 5.8'', 175lbs, 35 years old. I have been known to go up to 210lbs 2 years ago (very bad diet at the time and no workout), so my cholesterol also maxed out as well, so I lost about 45lbs, gained back 10, so I am now at 175lbs pretty steady.

Every Mon, Wed, Fri, I am doing about 30-35 minutes of crossramp (trying not to go above 150 bpm). This is followed by about 45-50 minutes of a chest press, flies, weight lifting, etc (each about 3 sets of 10-12). For the past 3 sessions, I have included deadlifts and squats into my routine (just starting so not much strength there, 115lbs 3x10 of deads and similar squat numbers.)

I still need to loose about 10lbs of fat (it seems), so I think I'll keep doing the cardio. I try to eat mostly protein (love jerkies), but also eat a balanced number of carbs and fats (olive oil and vinegar salads 3 times a week, and some chicken at least 2 times a week). Love almonds and peanuts. A couple of beers or wine depending on the night with some cheese and crackers. I think my calorie intake per day is somewhere between 1500-2000, which I think is ok.

Any suggestions out there as to what I can do to increase efficiency in my routine? I know that deads and squats are a no go on a 3 times per week basis, but I am not pushing too hard, so it's ok?
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Old 10-25-2012, 01:12 PM   #2
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Why would you "not push too hard"

Do you think results come from "kind of" lifting?
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Old 10-25-2012, 01:13 PM   #3
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Look at the "post a workout " thread. A bunch of us have posted in there.
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Old 10-25-2012, 02:36 PM   #4
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Why would you "not push too hard"

Do you think results come from "kind of" lifting?
No I don't. But I also know that I am a noob with about 10lbs of fat to loose at a minimum. I was looking for a specific advice to loose this fat and at the same time gaining it back with muscle? More cardio, less cardio? More push, less push? Is there a sweet spot somewhere?

For example, there is certainly sweet spot in cardio for losing fat, i.e. you cannot maintain a 180 bpm and not start loosing muscle mass while doing so, this is why there is a fat burn zone around 140 bpm. Maybe a similar zone applies to building muscle while losing fat in terms of 1RM?

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Look at the "post a workout " thread. A bunch of us have posted in there.
See above.
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Old 10-25-2012, 02:55 PM   #5
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Alright there is just way too much fail in this thread for me to give a serious response off the bat. You sound like the 2008 version of myself (full of myths and misunderstandings).

First off, this is a great, comprehensive guide that you should give a thorough read and make sure you understand it. It does have some holes though, which the next reading will help with.

http://www.muscleandstrength.com/expert-guides/fat-loss

Give this a read for how you should be actually be eating (previous article recommends whole wheat pasta, bread, etc... this will derail your weight loss attempts):

http://www.t-nation.com/free_online_...he_simple_diet

And here is a routine that has worked wonders for me in the fat loss department in the past... you can choose whatever routine you want, this one has just worked for me personally.

http://www.muscleandstrength.com/wor...g-workout.html

If you enjoy the low intensity cardio... keep at it. But a much more effective weight loss strategy would be to perform twice a week (when routine says abs & cardio days) 20 minutes or less high intensity interval runs. Google it.

Once you get a solid educational foundation on nutrition and routines you will be more primed to ask questions that will benefit you longterm!
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Old 10-25-2012, 03:06 PM   #6
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^ Now, that's the kind of response I was looking for. I will read those links, sir. Thanks much!
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Old 10-25-2012, 04:10 PM   #7
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^ Now, that's the kind of response I was looking for. I will read those links, sir. Thanks much!

Welcome to the forum Sean. I'm awaiting your first "progress thread".
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Old 04-03-2013, 02:39 PM   #8
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Do I look like I finally broke below 20% bf percentage (5'8'', 170lbs)? I've been watching my diet and doing dabears' slightly modified workout routine in his 3rd link above. Sorry about the crappy picture.

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Old 04-03-2013, 03:02 PM   #9
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based on that picture I peg you around the 17-18% mark

good job!
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Old 04-03-2013, 05:13 PM   #10
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Thanks a lot! I hope to be below 15% in 2 months. I dropped cardio by the way. No need to over-train

Sent from my SGH-I997 using Bimmer App
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Old 05-01-2013, 08:56 PM   #11
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1 month progress

March 31st on the left, May 1st on the right (in case you can't tell the difference lol). Not much going on visually, but the scale now reads 160 instead of 170, and it seems that I have smaller boobs now



Pants have a tough time hanging on, too...
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Old 05-12-2013, 09:05 PM   #12
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Is it time to eat yet? (crazy flex going on there lol)...
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Old 05-15-2013, 06:16 PM   #13
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I wanted to post my workout and get your opinion on this. I've been basically doing this for a few months now (while cutting), and I would like to switch things up a little and start bulking up soon, since I'm getting close to 12% BF. Should be there in 1 month or so, need to loose 6 more lbs.

Mondays (back/bis):

Deadlifts.
4 sets of 7-8 pull-ups (wide/closed, usually assisted with 12lbs):
4 sets of low-rows..
3 sets of 8 barbell curls with 40-45lbs.
3 sets of 8 standing DB curls.
3 sets of 8 inclined DB curls.

3 sets of ~20 ab curls on the machine (125 lbs).

finish off with some stretching and 20 min. of cardio at heart rate of 130.

Wednesday (chest/tris):

Bench press.
4 sets of DB bench press or flies.
4 sets of cable flies (not heavy)
4 sets of inclined barbell bench press at ~105 lbs.

3 sets of closed grip bench press at 95lbs
3 sets of skull crushers
3 sets of rope pulldowns

3 sets of ~20 ab curls on the machine (125 lbs).

finish off with some stretching and 20 min. of cardio at heart rate of 130.

Fridays (legs/shoulders):

Squats.
4 sets of Romanian deadlifts at 185lbs for ~8 reps.
3 sets of leg curls
3 sets of leg extensions
4 sets of standing calf raises with 225 lbs (15,12,10,8 reps or similar).

4 sets of military press w/95 lbs for 6-8 reps.
3 sets of DB flies (recently started to replace this by forward DB raises).
3 sets of lateral raises.

3 sets of ~20 ab curls on the machine (125 lbs).

finish off with some stretching and 20 min. of cardio at heart rate of 130.
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Old 05-15-2013, 11:50 PM   #14
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I still need to loose about 10lbs of fat (it seems), so I think I'll keep doing the cardio. I try to eat mostly protein (love jerkies), but also eat a balanced number of carbs and fats (olive oil and vinegar salads 3 times a week, and some chicken at least 2 times a week). Love almonds and peanuts. A couple of beers or wine depending on the night with some cheese and crackers. I think my calorie intake per day is somewhere between 1500-2000, which I think is ok.
Seems like based on what you said your above 2000 calories a day. Based on what you said about getting down to around 15% I would download the myfitnesspal app and track your calories. I started about a month and half ago and am seeing pretty good results. I thought I didn't eat that much until I tracked my calories. Also lets you see your macros.

Edit: Just noticed how old this thread is. Now you say your down to 12% very nice!!!
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Old 05-16-2013, 07:56 AM   #15
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^ Not quite 12%, but down to around 14-15% now. I hear you on tracking, myfitnesspal helped me a lot with it, I wouldn't have done it wihout it lol

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Old 05-16-2013, 09:12 AM   #16
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looks like a stock in a downtrend lol, good job

after ~9 months of using myfitnesspal daily, I'll be glad to graduate from it this summer and just listen to my body
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Old 05-16-2013, 09:18 AM   #17
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i think it would be nice if you replaced some stuff in your workout with bodyweight exercises (chinups, pushups, I see you have pullups which is great). And military press with overhead press

i'm a minimalist so I won't suggest removing anything, if you like that volume stick with it
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Old 05-20-2013, 12:28 PM   #18
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I just might have to do all bodyweight exercises during my vacation overseas. Not sure what kind of facilities I'll have access to. Got any links to good bodyweight exercises?
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Old 05-20-2013, 12:41 PM   #19
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I just might have to do all bodyweight exercises during my vacation overseas. Not sure what kind of facilities I'll have access to. Got any links to good bodyweight exercises?
where are you going? find a park with monkey bars.
dips
pullups and all the variations
push up
crunches
box jumps
air squats
jog
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Old 05-23-2013, 08:42 PM   #20
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Re: SeanC's progress thread

Turkey for a total of 5 weeks. One week will be spent at a resort by the Mediterranean. I believe they have a weight room, but with very basic equipment at best.
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