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#4206447 - 12/15/15 10:57 PM Re: The SimHQ Diet and Training Thread - everyone feel free to join [Re: RSColonel_131st]  
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Glad you liked the Archer Pushups. smile

If you don't have a pull up bar for doing muscle ups, then a good way to substitute is to use gymnastics rings suspended from the rafters. They also work wonderfully well for doing butterflies.



You're only young once, but you can be immature forever.
Inline advert (2nd and 3rd post)

#4206930 - 12/17/15 01:14 AM Re: The SimHQ Diet and Training Thread - everyone feel free to join [Re: Goblin]  
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Originally Posted By: Goblin
When I'm doing P90X I only listen to the DVD sound track. I did Insanity a couple of years ago and got to where I'd mute the TV and listen to some Rush or Scorpions or something (but not Rocky soundtrack cool maybe I'll give that a try) . The moves in insanity didn't require the level of concentration that P90X does. That's not quite right, what I mean is I need to listen to the little reminders about form when doing P90X, but not for insanity.

IMO, killer treadmill/track music...

Rush - A Show of Hands (concert):
http://www.amazon.com/Show-Hands-Rush/dp...a+show+of+hands

Representing my least favorite era of Rush (mid-late 1980's) but the steady beat on many of the songs makes it easy for pacing. I sometimes imagine myself as Neil Peart getting tired during a show, you can't just stop and rest in the middle of a performance, and so I keep running until the next song, and then the next... Cheesy, but it works for me.

Wife listens to her own tunes (also into music) and when we exercise together (even if just walking a track) we immediately plug in to our tunes (headphones, sometimes stereo at home). This isn't the time for conversation or small talk, "How was your day?", we'll do this before and after or in the car.

One my favorite Rocky tunes (even better than Survivor's "Eye of the Tiger")...

Rocky - Going the Distance:


#4206936 - 12/17/15 01:48 AM Re: The SimHQ Diet and Training Thread - everyone feel free to join [Re: RSColonel_131st]  
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Originally Posted By: RSColonel_131st


What I meant about HR is - what are your supposed numbers? I know at 160 on the Crosstrainer I am going a bit high, but acceptable. Maximum fat burn is lower.



http://www.thewalkingsite.com/thr.html

I have not really bother too much about numbers but those above give a good guide as to what you are burning off.

Training at 80+% target heart-rate is probably not for everyone. At the end of the day, work at your pace and do not overdo things. You do get fitter if you consistently apply yourself.

I'm 46. About 175kg. Weight hovers 69 to 71kg. I ride the bike for about 40min to an hour, 4 to 5 times per week.

A year ago, I lost about 6kg in 2 months from a lot of cardio work and a high-protein low carb diet. The more lean muscle you put on, the higher your metabolic rate and the more you burn. I have since gone back to a normal but helathy diet and maintained my target weight. Stress test after one year of activity showed a marked increase in cardiovascular endurance and recovery.

Good luck.

#4207000 - 12/17/15 07:11 AM Re: The SimHQ Diet and Training Thread - everyone feel free to join [Re: RSColonel_131st]  
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Lost 80 lbs last year and a half. Still 30 to go but no hurry, and that is one of the tricks. You can lose fast, but very very few people can keep it off. After hitting the -80 plateau, it is easy to maintain the weight loss. Even if I cheat over a pizza, as long as I don't perpetuate a feeding frenzy the next day, and go back on the regular maintenance diet, it comes right back down. Other thing is, we take the dogs on a daily brisk walk from 1.5 to 2.5 miles depending on the weather. Bigtime exercise is terrific but the exercise time / amount versus the calorie count doesn't balance out. Exercise in moderation daily and don't miss a day. Eating... More small meals. Never let yourself get too hungry. Guzzle water. I think I'd read if urine is yellow and not clear, it indicates some level of dehydration. Many people supposedly think they're hungry but they're actually dehydrated. Find yourself something that works as a snack. My Achilles heel is chips (as in potato and corn) and pastries. For my substitute, the lady bakes 2-3 pans of whole oats, one or two eggs to hold it together, and mixes in raisins. That does it! Rather than living without goodies, I substituted it when the munchies hit for healthy and good tasting. Think what you really like and think through a stand-by substitute.


Wisdom is knowing what's enough
#4207021 - 12/17/15 10:51 AM Re: The SimHQ Diet and Training Thread - everyone feel free to join [Re: RSColonel_131st]  
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RSColonel_131st Offline
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Guod Summary wink and points especially well made on Snacks and Water. Also right...find something you enjoy or at least don't mind doing, a little regular "acceptable" time investment always beats NOT going to the gym for the two hour workout. That's what really helped me, finding sets and time intervals which allow me to stay connected on my internet things meanwhile.

Thanks Harry for the sheet. It fits what I've been doing, mostly between 80-90% of max HR for ~40 mins. Maybe a bit high, but I can sustain it easily, I don't breath heavily....should be safe enough.

Team Dinner yesterday sponsored by company - Burgers - another 2000kcal. But I'm finding that even in a week with four days of 2000 I still average 1700 which is fine.

Trying a bit of reverse dieting here...
http://www.muscleforlife.com/reverse-diet/


#4207047 - 12/17/15 01:06 PM Re: The SimHQ Diet and Training Thread - everyone feel free to join [Re: RSColonel_131st]  
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Originally Posted By: RSColonel_131st
Guod Summary wink and points especially well made on Snacks and Water. Also right...find something you enjoy or at least don't mind doing, a little regular "acceptable" time investment always beats NOT going to the gym for the two hour workout. That's what really helped me, finding sets and time intervals which allow me to stay connected on my internet things meanwhile.

Thanks Harry for the sheet. It fits what I've been doing, mostly between 80-90% of max HR for ~40 mins. Maybe a bit high, but I can sustain it easily, I don't breath heavily....should be safe enough.

Team Dinner yesterday sponsored by company - Burgers - another 2000kcal. But I'm finding that even in a week with four days of 2000 I still average 1700 which is fine.

Trying a bit of reverse dieting here...
http://www.muscleforlife.com/reverse-diet/



What Guod said. Couldn't have summarized it better if I tried. Those are sensible advice that will work across the board whether you are superfit or just some old guy trying to maintain a healthy lifestyle.

As a rule, I also see my cardiologist at least twice a year given my family's history of heart ailments. At the same time, it's a good way to have a professional to monitor my cardiovascular system and keep track of my progress and to get advice on what I could be doing better. It helps too that my doc is also an athlete (he runs marathons and bikes competitively. A periodic stress test shows a bunch of info that you do not realize subjectively, particular on your performance and recovery rates. I don't really trust fitness and gym gurus to read cardio charts. They know what exercise to do but have next to no idea of the medical shape you are in.

#4207058 - 12/17/15 01:37 PM Re: The SimHQ Diet and Training Thread - everyone feel free to join [Re: RSColonel_131st]  
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Originally Posted By: RSColonel_131st


Trying a bit of reverse dieting here...
http://www.muscleforlife.com/reverse-diet/



What I did was I got on to Isagenix products for 2 months. Basically, a hi-protein/low carb program but with normal 3 meals a day interspersed with protein shakes. And at the end of each week, you go on their cleanse for one day. I cannot recall I was ever hungry because this is not a diet.

I got it written down somewhere. Don't have the numbers on me but my lean muscle mass shot way up and the body fat went way down from when I started.

Here's the thing. After I was done on the 2 month package I stopped taking protein shakes and followed basically what Guod did. Healthy, balanced meals, eat in moderation, small but frequent meals, maintain my exercise regime. Unless we are body building, I don't think we need to pump up on an excess of protein because in the long run that will only overwork your liver and kidneys.

It's not that difficult to maintain a healthy bodyweight once you get rid of the excess fat. By and large, if you have replaced that with more lean muscle, your increased metabolism should be a self-sustaining furnace to burn calories if you stoked it properly.

I'll say one more thing though. Be wary of getting nutritional advice from a lot of gym types. They may not be on the same objective as you are and so what they eat is not necessary suitable for you. I do lift weights but by and large my regimen is mostly cardio.

#4210446 - 12/27/15 04:51 PM Re: The SimHQ Diet and Training Thread - everyone feel free to join [Re: RSColonel_131st]  
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Vienna, 2nd rock left.
So, how's everyone doing after the feast days?

I find to my surprise that I avoided the cookie madness and see a quite low 78.5kg on the scale this morning. Now this is a dry and empty weight, but doesn't appear like I suffered over the holidays.

Had to reduce training the past week due to possible complications with my eye but that appears sorted now. So, good to go for 2016.

#4210517 - 12/27/15 09:48 PM Re: The SimHQ Diet and Training Thread - everyone feel free to join [Re: RSColonel_131st]  
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Originally Posted By: RSColonel_131st
So, how's everyone doing after the feast days?



Hah ! Still lean. Never cared for all the gorging during festivities. Did a one hour session on the bike yesterday. Did lots of sprints. Bought a new Catsye Rapid 5 rear light for myself. Not the most expensive toy I got for Christmas but certainly the safest and most bang for the buck.

#4210648 - 12/28/15 11:41 AM Re: The SimHQ Diet and Training Thread - everyone feel free to join [Re: RSColonel_131st]  
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Smokin_Hole Offline
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I gave up dairy, eggs and minimize animal based protein. In one month I shot past my target of 176 and hit 172. That's where I've been ever since. I'm 6'4" so that's pretty thin but feels great.

#4210672 - 12/28/15 02:09 PM Re: The SimHQ Diet and Training Thread - everyone feel free to join [Re: RSColonel_131st]  
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Lifer
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Vienna, 2nd rock left.
Wow, that's pretty slim. If you weren't doing aerobatics I'd be worried about your fitness level or muscle mass percentage, but obviously you are doing good in those departments.

#4210713 - 12/28/15 04:18 PM Re: The SimHQ Diet and Training Thread - everyone feel free to join [Re: RSColonel_131st]  
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Yeah, some of you guys are really slim!

Of course it depends too on your frame. If you're small framed you can be slim but still have a reasonable amount of body fat, even if you're at the lower end of your normal BMI range. You can usually tell by your wrist measurement (ankles as well) because it's one the least fatty parts of your body. So unless you're morbidly obese, you shouldn't have any fat on your wrist regardless if you're overweight or even moderately obese.

Check it: Take your thumb and middle finger and wrap it around the smallest part of your wrist. If your fingers just touch (as do mine), you have a medium frame. If you can't touch your fingers you have a larger frame and if they overlap you have a smaller frame (if they touch past the knuckles you have a *tiny* frame).

So take your frame size and conclude about what your BMI should be (unless you're really muscular, possibly other exceptions). I should be no more than around 160 lbs. (70.5 kg) and I can verify this just by looking at my brother who has a similar frame and height.

++++++++++

If I can make it to the new year inside obesity (203 lbs./92 kg - 5'-9"/243.84 cm) I'll be happy, I haven't done so great this month. In addition to overeating, I really need to keep my alcohol consumption in check, I can get a little carried away this time of year (although I sometimes go weeks and even months without a drink, it's usually for an occasion).

2016 is going to be THE year, I have no doubt!


EDIT: On the wrist check, my fingers do overlap a little (to the nails) so I guess my frame is somewhere between small and medium.

Last edited by MarkG; 12/28/15 04:36 PM.
#4210730 - 12/28/15 04:49 PM Re: The SimHQ Diet and Training Thread - everyone feel free to join [Re: RSColonel_131st]  
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Thought I'd join in if you don't mind fellas? I'm fast approaching 46 and I am 5'08 and weigh in at 14.6 stones (around 202 pounds). I've been into weights for a number of years, and really should be huge but I've never bothered with the diet side of things. Pretty silly of me, but there you go. I'm aiming to get to 15 stones this year.

I don't drink (turns out I'm an angry drunk so stopped a long time ago) and I still wear the same work belt I was issued with 25 years ago (mind, I've moved the notches out somewhat)

I lift about 4-5 times a week, but only one body part at a time. Never spend more than 30 minutes in the gym as my attention span is terrible.

I know that my diet needs looking at, but as both my wife and I work totally separate shift patterns, and work pressures, we almost eat what we can when we can.

#4210736 - 12/28/15 05:24 PM Re: The SimHQ Diet and Training Thread - everyone feel free to join [Re: RSColonel_131st]  
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RSColonel_131st Offline
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What do you like eating? Maybe we have a few good ideas for you.

But so basically... you want to get bigger, not smaller? That's a new one for this thread smile

Personally I'm really happy... I ate a lot yesterday, drank a lot of water to go with that, and as such quite "filled up" barely exceeded my target 80kg on the scale. It's always easy to make your weight look good if you fast for a day or two, but after some healthy eating the truth is the truth.

#4210745 - 12/28/15 06:10 PM Re: The SimHQ Diet and Training Thread - everyone feel free to join [Re: RSColonel_131st]  
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I eat a lot of chicken, but find that I can only do small portions now (IBS). When I'm at work (4 days on/4 days off) I avoid sugary stuff, cakes etc and stick to a high protein diet. However, when not at work, anything for quickness. Not into fish(unless deep fried covered in batter!) or vegetables in a big way.

#4210806 - 12/28/15 08:21 PM Re: The SimHQ Diet and Training Thread - everyone feel free to join [Re: RSColonel_131st]  
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Originally Posted By: RSColonel_131st
Wow, that's pretty slim. If you weren't doing aerobatics I'd be worried about your fitness level or muscle mass percentage, but obviously you are doing good in those departments.


It's true that I have the worse possible body type for sustained g. But I don't fly aerobatics in jets and rarely see more than 4 - 6 seconds of +-g at time. I gave up on muscle a long time ago. I just don't have the frame for it. I'm built like a mountain specialist in cycling. (Well maybe in my dreams I am am built like that). For my age though I couldn't be happier. I run and occasionally bike. But here is something I learned about myself:

Exercise has no measurable effect on my body weight. This may not seem intuitive but for me it is a fact. Because of injury I have gone months without running. My morning pushups, leg lifts and situps are a religion and never get skipped. But otherwise so long as I stick to a diet low in animal protein and high in whole foods and fiber, I maintain a precise 172 day-in, day-out. Honestly I don't think I am all that unique in this regard. Look at photos and film of people prior to WW2. Most were relatively slender. And back then, formal exercise was rare and maybe even a little weird. But small farms were more common as was local produce. Food required either effort or expense and people ate less of it. And people with the means treated food as a form of health care. They took it seriously. This is still very much the case in Japan (where my wife is from) and I think that plays a big role in why obesity is less of a problem there. But the biggest killer is sugar in all its forms. The body reacts strongly to sugar, especially when the sugar comes without the expected fiber. For most people maintaining a safe body shape should be easy unless one has been raised since childhood on processed sugary foods and drinks. Kids who have, have bodies that have been completely rewired is such a way (and through no fault of their own) they will struggle all their lives no matter how well they eat. That's pretty much everything I know after having studied it casually for a year.

#4213376 - 01/05/16 02:27 PM Re: The SimHQ Diet and Training Thread - everyone feel free to join [Re: RSColonel_131st]  
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Hope everyone is having a good start for the new year.

About sugar, since my father is diabetic (on a lower dosage of Metformin), we're all trying to watch the sugar. The days they're here (5 days a week), his blood sugar drops 10 points.

#4213412 - 01/05/16 04:03 PM Re: The SimHQ Diet and Training Thread - everyone feel free to join [Re: RSColonel_131st]  
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I've been doing the paleo thing for close to 3 years, been steady at 175. Previous weight was 225lb.

I've been 'cheating' a bit and it's amazing how one weekend of mediocre eating and drinking can do so much damage :p

Not to evangelize but it's a great way to keep in shape.

#4213415 - 01/05/16 04:12 PM Re: The SimHQ Diet and Training Thread - everyone feel free to join [Re: RSColonel_131st]  
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How strict is the paleo diet with carbs? I've found that it's very tough for me to lay off the carbs since so much stuff I love to eat has it!


Alea iacta est.
#4213468 - 01/05/16 05:51 PM Re: The SimHQ Diet and Training Thread - everyone feel free to join [Re: RSColonel_131st]  
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RSColonel_131st Offline
Lifer
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Lifer

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Vienna, 2nd rock left.
Could you give a short primer or link for the Paleo method you are using? It does sound interesting, but like PM I'd be slightly worried about all those forbidden carbs.

I'm doing great this week, last one enjoyed 1800kcal average - that is really not a "diet" anymore - and end up with yesterday and today 79.x on the scale. Might be the first week I can stay sub-80 every single day, and still eat well enough.

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