Lets all Diet & get in shape - Page 5

Accumulator · 02-17-03, 03:12

JasonC8301- Hey, Jason. I've followed your posts for ages and found them very informative. I'm over twice your age, but I had your "problem" for years and still have a fast metabolism. Though your "problem" sounds pretty good- 165 at 5' 6" with a 29" waist isn't shabby!

My $.02: it sounds like you REALLY loose size when the Corps has you on their diet while doing intense PT. Now that you're out of boot camp and might have a bit more control over what you do/eat, I'd first stop running all those miles if you can. I've cut my cardio down to short, but VERY intense (as in "think you're gonna die" during the tough intervals) sessions, maybe 4 a week max. My cardiovascular fitness is MUCH BETTER for this change, BTW. On your workouts, could you do them in a different sort of split so you only work one major muscle group per workout and thus lift for a shorter time? I'm assuming you're doing low/moderate reps to build functional strength. Two hours sounds very long to me, like what I did back when I had 50 lbs. less muscle. I LOVED marathon lifting sessions, but I didn't build size/strength with them.

When you're doing the corps' PT, you just won't/can't keep your size. I doubt that they would WANT you to! Their view: soldiers don't need to lug around extra muscle (weight), they just need functional strenth and endurance. As in no benchpresses, but able to do heavy deadlifts and pullups all day.

Oh, for the diet: are you getting 1.5-2 grams of protein per pound of body weight? And twice as many calories in low-glycemic carbs? Getting good fats (fish, nuts, etc.)? You might need to put a little extra thought and planning into it. Tried creatine? It might be good for 5 lbs. and would help your workouts, too.

PrinzII · 02-17-03, 03:25

<<< wishes he had Jason's problem.

Here's a little more Doctor Related news. I just had a followup exam. To reduce the cholesterol, the doctor prescribed Lipitor (

) and recommended I start some kind of exercise.

But on a different note, when I started this, I weighed around 380. Now I am down to 360.

02-17-03, 03:58

>>> Progress, that's what it's all about, Prinz!

JasonC8301 · 02-17-03, 04:13

Good job Prinz!

Accumulator! Thanks! I am pretty much on my own diet now. The 2 hours in the gym is to work my upper body. Pecs, biceps, tri-ceps, lats, and back. I'm having about 1.5-1.7 grams of protein per pound. I lose count after my after lunch snack. I love trail mix. I eat about 1/2 a pound of it a day which equals about 1K of calories and 35 grams of protein. The runs are with the Marine Corps thats their PT for me. I wouldn't go out and run 4 miles, thats crazy, maybe two at the most. But the Corps does their thing and I run 4 miles 3 times a week. Also having Met-Rx protein shakes and protein bars to supplement my diet.

I have thought about Creatine, but I decided against it. I'll just wait until I get sent back home int he end of april to resume my life as a reservist.....

Accumulator · 02-18-03, 08:46

JasonC8301- OK, I wondered if the runs were your "official" PT. As you said, the Corps has their thing.. Then to gain size, I'd change your workouts around and do some (heavy as you can with good form) squats and deadlifts. Oddly enough, when I started really working my LOWER body this way (it actually FIXED my knee/back problems!), my UPPER body started growing like a weed. Some kind of synergystic effect. I still think 2 hours is too long to lift, but then I'm going on 43

. My longest workout is, say, 10 (or fewer) sets of weighted chins/pullups for lats, 5 sets barbell rows for the rest of your back, 5-10 sets of something for rear delts. That's about the longest workout I do these days (I'll only do that much when I'm really into it), and it takes a lot less than 2 hours. BTW, I quit doing high rep stuff (even for forearms and calves) and THAT helped me grow, too. I never know if what I do would work for someone else, but I was sure surprised when I got a lot bigger and more muscular at MY age, after having lifted for decades.

Question: do your muscles get good and sore after each workout? For me, that's always an indicator that I've stimulated some growth. The soreness works out just right with my once-a-week per musclegroup schedule.

Your diet sounds good (ah, to be young enough to get away with all that trail mix, sigh), and I know what you mean about losing track after a while. And I could almost live on those MetRx shakes

JasonC8301 · 02-18-03, 07:44

Thanks for the info! I really started getting into this weight lifting thing about 3-4 weeks ago. The results are starting to show. I am sore after each workout, but by the next night I'm good.

I really don't do high rep stuff, I am around 3 sets of 8 repetitions or so. I ususall start with a light weight, move to a heavy one and stay there for the last 2 sets.

I'll keep you posted

Accumulator · 02-19-03, 08:19

JasonC8301- Sounds like you're on the right track

rightlane · 02-19-03, 11:52

Question guys:
I will be 57 in March and with that said, I am now required to take an agility test on March 25th. One event that I have been preparing far is the mile and a half run in under 17 minutes. I have been using the tread mill and have done a mile and a half in about 17 minutes and 15 seconds (almost there). Then I inclined the tread mill to more reflect track conditions and it is kicking my butt.

Well my questions is my pulse rate. My pulse rate more than doubles and in fact at least according to my machine reads 170 when pushing myself on the tread mill. My wife says this is too high and that I am burning muscle. My reply is I only have a month left to get ready. Is a 170 pulse rate too high too maintain for about ten minutes?

Accumulator · 02-19-03, 01:39

rightlane- I'll let someone with more medical knowledge answer whether it's TOO high for you or not, with regard to general health. That said, I believe that the higher the pulse rate you can sustain, the better shape you're in. I push myself to EXTREMELY high levels of perceived exertion when I do cardio. If you're doing 10 minutes or so at that level, you're not gonna burn too much muscle. I don't mean to slight your wife's opinion, but I'd say most people are too conservative about exertion during cardio. Just take in water and 40-50 grams of whey protein and some carbs right after you finish. Going faster than the average jogger WILL change the burning pattern with regard to blood sugar/fat/muscle, but if you're getting enough rest, food and water it shouldn't be a problem. I'm an "ectomorphic hard gainer" and it doesn't cause me to shed muscle (in fact I'm currently gaining). Intense cardio DOES really get you into shape, though! And what's more important to you- losing a little muscle (temporarily) or passing that test (and living longer/better)? You can always back off after the 25th.

Q: Could you explain why you incline the treadmill to better simulate the track you'll be using? Like, is the track up and down, etc. I myself almost ALWAYS work the treadmill at an incline, just my preference. More exertion in less time. And if you might want to try making your training HARDER than what's required on the agility test. Easy for ME to say, <5 weeks from your test

rightlane · 02-19-03, 02:25

"Q: Could you explain why you incline the treadmill to better simulate the track you'll be using? Like, is the track up and down, etc. I myself almost ALWAYS work the treadmill at an incline, just my preference. More exertion in less time. And if you might want to try making your training HARDER than what's required on the agility test. Easy for ME to say, <5 weeks from your test"

02-19-2003 05:39 PM

I find that the tread mill when level is easier to run on than a track. I use the incline to try and duplicate the amount of effort required for a track. I jog for 17 minutes and then walk for 8 minutes more to cool down. With the incline I jog for 8 minutes and then must walk a minute before resuming the run. I will get there but it is not easy.

BTW: thanks for the reply

Accumulator · 02-19-03, 04:16

rightlane- OK, I get it about the incline now. If you aren't already, you might try "interval training" instead of steady-state work. Like what happens when you incline it and have to jog-walk-jog. Jog..RUN..walk to catch your breath, repeat, etc. Mixing it up will improve your capacity a lot better/quicker than steady jogging. I seemed to have a tough time getting in shape cardiovascular-wise, so I sympathize with your situation.

hondaguy2582 · 02-23-03, 10:20

i used to run on the treadmill about 3 or 4 days a week at the gym. Got really sick and tired of it, so i decided to ice skate instead about 2 days a week for an hr or so.