Getting fit with SwordsMaster

[Blodrast]

Ok, well, I can't post the calculator because it's an excel file, and I haven't been able to find it again on the web, so's I can give you a link.
But if you want it, you can email me, and I'll send it over.
Btw, in case it's not obvious, it's not "my" calculator, it's made by some dude.

Masy: for the workout plan, I suggest you switch to few reps with heavy weights, but you probably already know this. You can look up the 5x5x5 routine, that might give you some ideas. Haven't personally used it, but spoke to people who did and do (and yes, they're big).

[Papewaio]

Add nuts to your diet, they have protein and mono fats some are high in Omega ... I think flax has Omega 6. So you have a high energy density food that is good for you. I eat a lot of almonds and pistachios.

Chocolate milk is good... high energy level. I would go for coffee milk drinks... caffeine speeds up your metabolism as does calcium. Thing is you are a youngster at 19 so you don't really need to boost too much the met rate.

I would go for quality food where possible. Add deep sea fish for the protein and healthy omega 3... salmon is a great choice there but by no means the only one.

Drop as much empty calories as possible. Don't snack on crap food, subsitute crisps with trail mix, cheeses and yogurt.

Creatine is okay iff you take it properly. No real need to take it if you eat enough beef.

I use whey protein... you have to adjust to it slowly, too much rich food at once and it will go to waste. It is a matter of how much food you can eat and how much the protein costs... whey and eggs are very good dollar value... eggs tend to be harder to eat as much protein overall... as smoothies are easier to consume.

[Vladimir]

Smoothies are great for blending with supplements but don't forget to mention the other nutritional values. Personally I like to blend in as many kinds of berries as I can for the antioxidants.

[SwordsMaster]

True, don't forget some milk, honey and a little almonds for that extra substance.

[Strike For The South]

Well My maxes are pretty much the same. We are still playing but I plan to bulk up here are my goals for next season.

Bench:315
Squat:550
Power CLean:275
40yrd: 5 flat

I need to bluk and get faster. Anyone know any good supplememtns?

[Beirut]

This thread has been quiet for a while. Guess a lot of us have been in winter mode. (Evidenced by the ten pounds of uselessness I've accumulated over the winter.)

My newest form of SwordsMasterian fitness is a 2 1/2 mile walk (verified with Google Earth) each night with 50lbs of steel weights in a backpack. The walk is mostly uphill and downhill, about a 1/4 of it is flat. It's really not that hard a walk, either because I'm an excellent walker (I am) or 50lbs just isn't that much. Mind you, the last 1/2 mile is all uphill and I admit to breathing a bit hard coming into my driveway. It was windy and rainy and snowy and very dark. Very enjoyable. Must be my Norwegian roots coming out.

I don't do any sports at all, can't stand group activities unless it's me and lots of women, but walking is wonderful, and the extra weight does make you control your breathing and stride more than you normally would. It takes a conscious effort to relax while walking with the weight on your back and not to stress up, but I think that's the brass ring in this kind of exercise.

Now, after a nice long shower, I'm drinking an excellent dark 9% Trois Pistoles beer and it tastes really, really good.

[naut]

I do an 8km run every 2-3 days, which includes about 100-150 stairs (GAH!). Mainly to build up endurance for Football/Soccer.

[Beirut]

I do an 8km run every 2-3 days, which includes about 100-150 stairs (GAH!).

I wish I could run but the asthma limits me to a trot.

[naut]

But 50lbs of weight in a backpack! () That more than compensates, that's double my school bag.

[edyzmedieval]

Thank God for stairs. I've been running on 130 stairs per day since 1997. It kept me fit.

How do I find out by BMI? (Body Mass Index)

[naut]

Try this website.

[Andres]

I wish I could run but the asthma limits me to a trot.

Must be a nasty degree of asthma you have there.

A few years ago I had a serious asthma crisis (the only one I ever had, luckily), but since my new medication (Seretide Diskus, two inhalations a day, contains a very very low dose of cortizone), everything is fine.

I started to sport last year in February. Combined with limiting myself to healthy food, I lost 25 kg (50 pounds) in a year Now I eat pretty much anything I want, the weight stays stable

Some powertraining (mainly weightlifting) twice a week (takes about 40 or 50 minutes) and at least one cardio session once a week (1 hour swimming, 45 minutes indoor cycling, 45 minutes running, cycling outside, varies alot, depending on the weather outside and the mood I'm in).

[SwordsMaster]

Gah! A man spends a weekend without Internet access and in the loving arms-legs of his girlfriend and my thread gets resurrected!

Can't leave you boys alone!

It seems to be the summer spring trend! My gym reopened after 5 weeks and (much needed) reforms so i'm back to my boxing training and a ton of extra cardio to compensate for 5 weeks of sitting down and thesis-writing.

Right now, on top of the various vicisitudes of boxing training (hundreds of pushups, limited sparring, 2 mile jogs, ab work) three times a week, I also have incorporated 2 sets x5 km on the rower (seems easy, but do the 5km in under 18 min and it suddenly leaves your legs shaking...) plus some (light-ish) weights to compensate and work the shoulders and hamstrings.

Beirut, when walking, if you want to make it interesting, here is a fun-fact: in full gear (about 55-70 punds, 25-32 kg) an infantryman does 90 steps a minute. A legionnaire does 120. Try it. Of course, they are supposed to do it for a 25 km a day, but hey, they're not chopping wood...

Rythmic, that's great stuff, but remember that you have other muscles that need working too... You are putting a lot of stress on the calves and quads, keep the hamstrings, lower back compensated, and throw in some upper body work too. It can't hurt, and the girls love it.

[Geoffrey S]

I also have incorporated 2 sets x5 km on the rower (seems easy, but do the 5km in under 18 min and it suddenly leaves your legs shaking...)

Pretty smart work there.

[Beirut]

Must be a nasty degree of asthma you have there.

Yes and no. It hits me when I'm in a dusty place or if I face a very quick strain on the body. Sprinting would lay me flat out but I could out walk just about anyone and work a full day and never need my inhaler. Quick changes in temperature can set it off, too. The worst is waking up at 3 a.m. with that "You've got thirty seconds to find your inhaler *******!" feeling in your lungs. The last time it happened it took a few minutes to find my pump. Oh Lord, it took about six shots and two hours to breathe properly. I felt like I had been beaten with a baseball bat. Good fun.

Beirut, when walking, if you want to make it interesting, here is a fun-fact: in full gear (about 55-70 punds, 25-32 kg) an infantryman does 90 steps a minute.

When I walk uphill I take very short, fast steps, probably about 90, though I've never counted. Much, much less strain than full strides, especially with a load on your back or shoulder. My woman says I walk like a robot. I can motor uphill forever like this.

Gah! A man spends a weekend without Internet access and in the loving arms-legs of his girlfriend and my thread gets resurrected!

So it was you peeking in my window. Well, I hope you learned something.

[Strike For The South]

Thank God for stairs. I've been running on 130 stairs per day since 1997. It kept me fit.

How do I find out by BMI? (Body Mass Index)

I wouldnt put to much stock into BMI as it really doesnt tell you much as the only thing it takes into account is your height and weight.

[Vladimir]

Has anyone tried Muscle Milk? It seems to really help me retain muscle mass while I haven’t been very active lately. That could be due to the decreased cardio I’ve been doing though.

Reading the information on the label it seems like an impressive product that is based on human milk. Every morning I imagine that I’m sucking on two, giant, chocolate flavored breasts.

[naut]

Rythmic, that's great stuff, but remember that you have other muscles that need working too... You are putting a lot of stress on the calves and quads, keep the hamstrings, lower back compensated, and throw in some upper body work too. It can't hurt, and the girls love it.

Been meaning too, but just hadn't found the time. With a less hectic schedule coming up I will.

I wouldnt put to much stock into BMI as it really doesnt tell you much as the only thing it takes into account is your height and weight.

True, and muscle weighs more than fat too.

[SwordsMaster]

When I walk uphill I take very short, fast steps, probably about 90, though I've never counted. Much, much less strain than full strides, especially with a load on your back or shoulder. My woman says I walk like a robot. I can motor uphill forever like this.

Also, for better breathing and easier walking, do not cross the belts of the rucksack (or whatever you carry) across the chest, but keep them rather parallel verically if you know what i mean.

So it was you peeking in my window. Well, I hope you learned something.

More than I'm old enough to know...

Has anyone tried Muscle Milk? It seems to really help me retain muscle mass while I haven’t been very active lately. That could be due to the decreased cardio I’ve been doing though.

Reading the information on the label it seems like an impressive product that is based on human milk. Every morning I imagine that I’m sucking on two, giant, chocolate flavored breasts.

It seems quite impressive that they somehow managed to pack even more protein per gram of product, but other than that it seems just your average protein shake powder. I think i'm going to stick with whey...

[edyzmedieval]

Hmmm, well I got 22.5. Not bad, but I fear the fact that I'm gonna go over.

Bout 175cm, any idea how much I can still grow? Almost 16 years old.

[Beirut]

Beirut, when walking, if you want to make it interesting, here is a fun-fact: in full gear (about 55-70 punds, 25-32 kg) an infantryman does 90 steps a minute. A legionnaire does 120.

Just came back from my stroll. 2.5 miles with 50lbs in 38 minutes. Pretty good for an old asthmatic. According to Google Earth, the last 700 yards are all uphill. Felt really good. Funny how the mind doesn't wander much when you're really going at it, you concentrate on your breathing and your pace and the miles slide by.

And boy do I stink. Worked up a decent sweat on that one. My woman's out of the bath so it's shower time!

[Beirut]

Also, for better breathing and easier walking, do not cross the belts of the rucksack (or whatever you carry) across the chest, but keep them rather parallel verically if you know what i mean.

I'm using my eleven year-olds old school backpack. We got her a new one because the old one had a tear at the top. I've got a 40LB + a 10LB dumbell in there. I'm just waiting for the straps to break. I'd prefer thicker shoulder straps, but ya use what ya got.

My goal is 80LB for five miles. If I can do that... "GRRRRRR! Where's the women?!?"

[edyzmedieval]

Beirut is feeling young.
Keeping healthy, Mr. Tree Killer?

[SwordsMaster]

I'm using my eleven year-olds old school backpack. We got her a new one because the old one had a tear at the top. I've got a 40LB + a 10LB dumbell in there. I'm just waiting for the straps to break. I'd prefer thicker shoulder straps, but ya use what ya got.

My goal is 80LB for five miles. If I can do that... "GRRRRRR! Where's the women?!?"

Good job! You can pad the shoulder straps with, pretty much anything really, from cotton to an old pair of boxers... DOn't want to put much thought into that one... As long as you keep them tied to the straps it is all good.


Another fun fact i learned the other day, is that apparently, when new equipment was proposed for the Russian army back in the day, Tzar Nicolas II would put it on and march with his guard for 20 or so km to try it out and make sure it was better and more comfortable than the old one. If Tzar Nicolas could walk 20 km in full gear, the children of democracy should be just fine...

Just came back from my stroll. 2.5 miles with 50lbs in 38 minutes. Pretty good for an old asthmatic. According to Google Earth, the last 700 yards are all uphill. Felt really good. Funny how the mind doesn't wander much when you're really going at it, you concentrate on your breathing and your pace and the miles slide by.

Yeah. I learned that one playing rugby. The mind doesn't really work if the body is wrecked. And viceversa.

edyz at 16 you'll be growing until you're 18 at least. I am still growing at 23, although at much slower pace than when i was 17... (I went from 172 at 18, to 177 at 20 to 178 at 22)

[Beirut]

Beirut is feeling young.
Keeping healthy, Mr. Tree Killer?

Nope, keeping stupid Mr. Edyz.

Just got out of the shower, dried off, admired myself in the mirror, then put on some of my woman's anti-stink stick.

A little dab here and a little dab there...

The stuff feels a bit odd, I give it a sniff. It's not anti-stink stuff, it's an Avon topical menthol applicator that looks exactly like deodorant. I smell pretty good, but I have a cooling yet burning feeling in my armpits.

What a shmoo is I.

[naut]

Well the fitness is paying off, we won 7 - 1 today.

[Beren Son Of Barahi]

I thought i would add in my 2 cents worth.

first of all the run down.
Aim: Loose general body fat, improve muscle strength and if possible shape body.
AGE:24
Height: 6'4" or around 195cm
Weight: was 105kgs/ now around 96kgs
Exercise: i do yoga twice a week,(mon/wed) for 1 1/2 hours each. (weight loss, strengthen back after a car crash)
i have just started doing the following in the offdays (tue,thur,fri,sun), with the goal of shaping my abs and developing chest and abs muscles more.
5 mins in plank(on big toe)
1 min rolled on each side
10 push ups
20 leg lifts
10 push ups
30 crunches
10 push ups
30 sit ups
then 2 mins in low board. (forearms lying flat and in line with the legs in front of you, up on toes, body straight in a line between heals and head).
1-2 mins of handstand (working up to hand stand push ups)
5mins of meditation in a shoulder stand


I eat a pretty low fat diet, i take multis and i eat mostly chicken, not much red meat.

i know i am not doing many reps, i will increase it slightly as i get stronger, id rather add some weights to it instead of adding lots of reps. i guess i want to know if i should be taking extra proteins? keep in mind i do not want to put on weight at all. i am also happy for this to be a slow process. my legs are pretty good already, strong and lean.

id like to know what you guys think, as this is slightly different in its approach to the gym weights plan. (i get bored in gyms)

[SwordsMaster]

Hey BSOB, (sorry about the pseudo-soviet abbreviation, but you have a long screen name),

First, about your question on protein: With the kind of exercise you are doing, i do not think protein is necessary. How is the muscle pain? If your muscles get really sore, consider taking protein once a day, about an hour before bed, or half an hour or so after exercising on an empty stomach to get your muscles to recover quicker.


Other than that, if what you want to get stronger, you are not doing enough of pretty much anything. I am sorry if i'm being too harsh, but you asked for advice yourself. You are not doing nearly enough reps. In fact i think you should be able to handle at least 10 times more. From your description, you are a big guy. With 1.98 tall, you should weight in somewhere between 92 and 105 kg if you are fit, depending on how much muscle you carry.

30 crunches barely warm you up. My recommendation, without using weights, is you do a set of 50, rest 30 sec, do a set of 45, rest for 30 sec again, do a set of 40, and so on until you get down to 5.

For pushups, the same: do a set of 30, then 25, then 20. On the next set to 25, 20, 15, then 20, 15, 10, then 15, 10, 10, and then 10, 5, 5.

Do some other exercise in between these sets.


For abs also to some winshield wipers: lie on your back flat on the floor. Spread your arms in cross, lift both legs straight up. Now keeping your legs straight twist to touch your fingers with your toes without separating the opposite shoulder from the floor. 1 rep is one rotation to both sides. Aim for 10 reps.


Handstand pushups are great, but I think you are approaching them in a strange way. Just holding a handstant won't help you to do pushups, just as standing up won't help you do squats. Get someone to spot you holding your ankles and actually attempt the pushups. The first few, you will barely go down 2 inches, but you'll find it easier as time goes on.

Keep up a low-fat diet, but you also want it to be a high-fibre, high-protein. So chicken and veggies are good, with the occasional pasta plate and steak.


And, as I said already somewhere above, you do not spot-reduce fat. You either have it everywhere or nowhere at all. Which means you should train your legs just as anything else. Specially since the biggest muscle on your body is the quadriceps. Meaning that it'll burn the most calories per minute.


Anyhow, hope this helps.

[Blodrast]

First, about your question on protein: With the kind of exercise you are doing, i do not think protein is necessary. How is the muscle pain? If your muscles get really sore, consider taking protein once a day, about an hour before bed, or half an hour or so after exercising on an empty stomach to get your muscles to recover quicker.


And, as I said already somewhere above, you do not spot-reduce fat. You either have it everywhere or nowhere at all. Which means you should train your legs just as anything else. Specially since the biggest muscle on your body is the quadriceps. Meaning that it'll burn the most calories per minute.

I have 2 questions. SwordsMaster...
Note that I'm not arguing, I'm merely trying to understand.

1. Why do you recommend taking protein before bed (as opposed to right after the workout, or even before it) ?
The only case I've heard of this is for very slow-digestable protein, so that your stomach works on it all night long, so that your body never enters a catabolic state (or it does so for as little as possible).

2. You do not spot-reduce fat ? Hmmm. I'd like to hear you elaborate more on this. I'm also a bit surprised at your next statement, and I'll explain why: I'm an ectomorph; I work out 3-4 times a week; I've always, always had very, very little body fat (next to none that can be noticed, even by pinching); however, sinve I've started working out, diet changes, etc, etc, I have developed some nasty love handles; no fat anywhere else, but I'm having a reaaaaaally hard time getting rid of those. It looks all the more ridiculous since I don't have any other visible fat on my body.
Again, I'd like to hear your thoghts on that.

[SwordsMaster]

I have 2 questions. SwordsMaster...
Note that I'm not arguing, I'm merely trying to understand.

1. Why do you recommend taking protein before bed (as opposed to right after the workout, or even before it) ?
The only case I've heard of this is for very slow-digestable protein, so that your stomach works on it all night long, so that your body never enters a catabolic state (or it does so for as little as possible).

No prob.

Same reason. By taking protein before bed, you shorten the catabolic state, and since most muscle recovery happens during the sleep anyway, you are basically encouraging this.

The reason I do not like to take protein before or during the workout, is that i find it easier to workout on an empty stomach. After the workout is fine, I do that.

It also depends if you are trying to put on muscle or not. If this is the case, then about an hour before and half hour later, and maybe also before bed might be adequate depending on your methabolism, etc.

2. You do not spot-reduce fat ? Hmmm. I'd like to hear you elaborate more on this. I'm also a bit surprised at your next statement, and I'll explain why: I'm an ectomorph; I work out 3-4 times a week; I've always, always had very, very little body fat (next to none that can be noticed, even by pinching); however, sinve I've started working out, diet changes, etc, etc, I have developed some nasty love handles; no fat anywhere else, but I'm having a reaaaaaally hard time getting rid of those. It looks all the more ridiculous since I don't have any other visible fat on my body.
Again, I'd like to hear your thoghts on that.

Well, you have probably tried doing more crunches. Did it help? Probably not. This has more to do with the whole Pear-Apple shape thing that dieticians can rave about for hours. This is basically a very simplistic classification that distinguishes people into 2 basic groups depending on the way they store fat on their body.

Most women are "pear-shaped" meaning that they will store their fat about the hip and tigh area more easily than, say around the waist.

Most men would be "apple shaped" which means that they would get love handles and a belly before they ever begin to store fat on their legs. This is also the reason why men are more prone to heart attacks, since the inner organs accumulate fat around them more likely than they do in women.


Does this answer your question?