Kamek

Hey, It's been a while since I've used NF forums. In the last 8 months I've gone up 20 pounds due to an injury that prevents me from boxing (something that had been part of my life, though casually, for the last 3 years). I can't torque my right knee -- though I can jump, sprint, run, lunge, squat and all that other fun stuff. Any activity that requires repetitious twisting of the knee causes soreness in my knee the next day that prevents me from walking a few blocks without pain. Since then, I've been aimlessly jumping from one plan to another, never sticking with anything longer than a week. So, my main goal for this six week challenge is to stick to the goal. "The goal is the goal," as Dan John says. I used to be able to maintain 235 on about 3500-4000 calories a day while boxing. Now, I'm 255-260 and eating even less than that... I really took for granted the sheer output of calories from training even semi-seriously. I can feel the extra weight and I had to go up a pant size. Anyway! My goal for this challenge is to simply stick to the plan--no bullshit excuses or psychological mind-tricks for why I should switch to something better, etc. 1. Stick as close to 2800 calories a day as possible 2. Maintain the same workout routine 3. Post an update once a week on this thread Life Goal: I'm starting my Masters in Library and Information Science in September and as such I have to move cities, so I have to take care of all the tedious work that goes along with that: - find a place to live - set up line of credit with bank - call National Student Loan Centre *My workout routine is: A. Push-ups Pull-ups Double KB Front Squats L-Sit on Floor B. Dips Rows Bulgarian Split Squat Ab Roll Outs And then 2x a week I do KB Swings w/ ground drills for either reps or time (example, 30 seconds swings, 30 seconds mountain climbers, etc) CHEERS!

Hey, You need to address the psychological reasons why you binge. It doesn't have anything to do with food. Food is just the vehicle your vice has chosen. You have to find the triggers and, one-by-one, eliminate them from your life. It is very hard. Some people smoke crack, other people mainline pizza and haagen daaz. If you have a history with binge-eating, you have to accept that you're always going to be battling it. Life moves in cycles. Sometimes, it's easy to keep your demons locked up in a bag...and other times, it seems like you're can't control yourself at all. Reducing the triggers is very important. And the very first step that any person with any eating disorder needs to take is to acknowledge that, just like the other replies said, food is not an enemy. Food is not bad or good. When you can finally accept on that on a very deep level...you become a person who can eat cake and not go off the deep end. You can be the person that can actually have ice cream in the freezer or cookies in their cupboard. If you really have a problem with binge-eating it'll be one of the hardest things you ever do. And here's the hardest part of all: it does come down to stopping. It does come down to willpower and self-discipline. Even once you realise you tend to eat after a bad day at work or when you're bored, etc...you still have to recongize the pattern and shut it down. Personally, I find counting calories can really help. For example, say you ate some cake and you feel terrible, but after you estimate the calories, you may realise you have like 1000 calories left for the rest of the day that you can fill with "healthy" foods. That's probably not the answer you were looking for, but I've been fighting with binge-eating since I was five or six years-old. This is just my perspective as I try and fight my big bag of delicious, sugary demons.

Hey, It depends on how much you weigh/want to weight. The general rule of thumb (and it is general) is that you should eat roughly 0.5-1 gram of protein. It really depends on the person. Some people feel they need a gram per pound (this can be more mental) and some people are OK with not eating the optimal amount of protein. My goal weight is 200 pounds, but I'm usually content if I get in 150gs a day. Sorry for the late reply, but honestly, I would up your calories and up your carbs. At 46gs of carbs you're hovering in ketosis and to be honest...ketogenics isn't a healthy state despite what you may read online in paleo forms. It's very stressful for your body. People with severe binge eating disorders and people with epilepsy benefit from ketogenic diets, but other than that, there isn't any benefit to constantly being in that state. The reason people appear to get so lean on a keto diet is because it becomes very easy to maintain insanely low calories. I'd adjust your protein to meet your weight goals and then find a ratio between carbs and fats that works for you. If you're in a deficit, it honestly doesn't matter what your carbs are. You could be eating 500gs of carbs and still lose weight. However, you may feel terrible. There's no golden ratio for fat/carbs. It's a personal thing. Also, pay attention to fiber! You've probably already figured/fixed your problems by now, but that's my two-cents! Cheers.

First, congratulations on the first few weeks of success! This is just my opinion (based on my own experience and some basic nutrition), but regardless of your diet philosophy, you should never really cut your calories more than 500 under your TDEE. It causes a lot of strain on the body and you can also lose lean muscle mass. When I went paleo, I didn't count calories and ended up eating WAAAAYYY under my TDEE. My TDEE was close to 4000 calories at the time. I was averaging about 1800-2000 a day. There's no reason why a 200 pound person should be eating 1200-1300 calories a day (unless you don't get any exercise and have a thyroid condition). That's just too little. My aunt recently tried to lose weight and she cut her calories drastically. She could've easily eaten closer to 2300 a day and still lost a few pounds a week, but she wanted so badly to lose it quickly. Suffice to say, she relapsed and gained even more weight back. I know Steve has written articles that not all calories are created equal, and in terms of your health, energy and food cravings that's totally true, but in terms of scale-weight and body composition, it comes down to calories-in/calories-out and your macro-nutrient intake. I would say eat more food and also make sure you're accurately gauging your caloric intake. Calorie and macro-counting isn't very fun, but when things stall, it's a good thing to do for a few days to check in. Good luck!

Hello all, My main quest is to stick to what I set out to do. Stop changing my plans and course of action. So, I'm picking very simple ways of achieving this quest. I'm trying to attain sticktoitivness ("Are there any real questions?"). It's not magical, or a real word, but I want it and need it. I. Eat primally II. Stick to the planned work-out (I change my training WAY too often. I have work-out ADHD) III. Write 1,000 words every day (this applies to my academic pursuits and personal writings) That's it. My current state is over-trained from boxing 5 days a week for the last two months, plus a short stint lifting weights that really pushed me over the edge. Boxing also makes me crave sugar like crazy. Even if I have high GI fruit right after training, I can't insane cravings for simple sugars. Despite training anywhere between 5-7 hours a week, plus lots of walking, I haven't lost a pound. Even though elements of my fitness have improved, especially my anaerobic capacity, I'm weaker when it comes to strength. And my shoulders hate me. My Work Out (3x a week): Pull-up variations Single Arm push-up progression or Handstand push-up progression (alternate) Unilateral leg exercises (lunges, single leg squats, etc) Hanging Leg Raise progression/variations 5-10 reps, 3-4 sets. Followed by KB swing tabatas. 2 rounds of 4 minute blocks, 60 seconds rest in between. That's about it. Cheers.

Yesterday I went over my caloric limit when an 85% dark chocolate bar came into play. Although, extremely low in sugar and carbs and delicious (if you like bitter things), it pushed me over the edge. I fooled myself into thinking I could buy it and only eat 3 squares a day as a treat for doing so well during the day. My reptilian brain outsmarted my ape brain yet again! I have wonder if it was because of the Coke Zero I got mid-afternoon that lead me to "sugar cravings". Although, a piece of apple would have more sugar than this chocolate. ... I ate the last two pieces with my coffee this morning. Anyway. Wednesdays food log: Calories: 3240 Protein: 193gs Fat: 198gs Carbs: 169gs A little high on the carbs, mainly because of the chocolate bar. I'm trying to keep it between 130-150gs on days I train. If I was just lifting weights and doing some HIIT, I'd probably be around 60-100gs a day, but with all the cardio and endurance demands of boxing class, I don't know how well that'd go. I'm considering going SUPER low on carbs during the weekend since I don't work-out other than go for hikes. Like 30-50gs. No fruits or starches. Just veggies and an ass-load of fat...my ass-load of fat. Fourth 5x5 training session of the week coming up this morning! Joey.

S&C at boxing today was pretty laid back. This Friday is the monthly testing day--known for causing people to vomit, quit or pass-out. So, he likes to have a light week leading into it. We did some heavy bag drills, 1-2s and then movement. Some punch-outs. Nothing too intense on the bag. Short rounds, too. Then we did a very basic circuit: bulgarian split squats, push-ups, isometric push-up hold (low position), and bicycles.. 30 seconds each. 3 rounds. Then a finisher of goblet squats, full body extensions, planks and across body mountain climbers. I did some push-up and pull-up variations after class, but didn't keep count very well. I'm going to start writing them down in my weightlifting journal. Since I'm getting my power reps in with Stronglifts, I'd like to focus on the higher end of the hypertrophy range with my bodyweight work (10-15 reps). Of course, I have to be able to do more than 3 pull-ups for that to happen! Eating has been good so far, except I got a Coke Zero. I don't drink those often, but I really wanted one. 0 calories, but cancerous and bloating. Thanks for reading (if anybody is reading), Joey.

Hey guys, I was keeping a battle log on tumblr, but the only people who viewed and liked my page were those awful tumblr blogs with photos of anorexic girls that have links to fat-burner supplements (lame). So, I decided to return to NF to post my daily work-outs and food logs. I'm currently trying to eat mostly primal, although I'm also counting calories at the same time (about 3000 a day). Here's my current training schedule: MONDAY - Strength and Conditioning w/ Heavy Bag work (Noon) TUESDAY - Stronglifts 5x5 (NOON) and then Technique and Light Cardio(PM) WEDNESDAY - Strength and Conditioning w/ Heavy Bag work (Noon) THURSDAY - Stronglifts 5x5 (NOON) and then Technique and Light Cardio (PM) FRIDAY - Strength and Conditioning w/ Heavy Bag work (Noon) WEEKENDS - OFF By "light cardio" I mean, it's mostly pad work, which is pretty aerobic in nature, and then skipping rope, a little heavy bag, and then a bodyweight cardio finisher. I just started 5x5 and I'm ending week 2. I've never done barbell work before, so it's fun and new. Although, I'm probably strong enough to be using most of the week 10-12 weights, I'm really trying to be diligent with my form and safety and keeping it light. TUESDAY -- TECHNIQUE Man, my right hand was landing so hard on the padwork last night. Every punch was snapping and popping. You could hear it throughout the whole gym. One of the boxers who was hanging out after sparring asked, "Jimmy, when'd you learn how to punch?" "My name is Joey," I said, "And, I don't know." Once and a while, I have no idea why, my punches are just so much harder and have way more pop. It'll go away. It's like borrowed punching power. I don't know if it has something to do with relaxed muscles or my technique is just good for some reason. I even lifted weights that day, which generally makes you stiff. I dunno! Also, yesterday I ate primally the whole day. I ate about 3000 calories. 3077, actually. My macros were: 200gs of protein, 203gs fat and 134gs of carbs. The best meal of the day was post-boxing when I had a chicken breast, sweet potatoes with coconut oil and a baby spinach and Bosc pear salad topped with feta! I'm surprised I got in so much protein, I usually find it hard to get more than 130-140 in a day. I'm still considering adding a protein supplement, like hemp seed or something. Any advice on protein isolates? 180-200gs of protein is my daily macro goal, so I managed to get it yesterday. At any rate, I weighed myself yesterday morning and I was 248 (but a lot of that was sodium from a bad dinner at my aunt's -- I'm usually closer to 238-240). So, if my weight in a few days is like 235, I know I didn't lose 10-12 pounds of fat at all, just water. Anyway, enough rambling! This entries will be more short in the future. Thanks for reading, Joey.

Yeah, I think they're based on a pass/fail. I mean, I either go 3 times a week, or I miss one and it's a fail. Same with the weightloss goal. I'll probably be asking for defense and escape tips! I got caught in an Americana twice, but both times it was from the face-down position (don't ask me how I got there...it's a blur). And all the youtube videos are escaping and defending from the guard. Then again, the best defense from that should be...don't get flattened on your stomach, haha.

Kamek's starting stats: Height: 5'9 Weight: 240 pounds Race: Freckled but not a ginger Skills: Oversized legs good for car pushes and making it difficult to buy jeans Fitness Goals: 1. Go to BJJ 3x a week 2. Lift Heavy 2-3x a week 3. Lose 10 pounds to get to 230 (Currently 240) Life Goal: - Aside from one free hour a day, only use my computer for school assignments (this has more to do with correcting my posture than avoiding wasting time). For about the last year, I've worked out at home with a 35 pound KB and bodyweight, usually doing interval circuits. I also boxed for about five months until a reoccurring wrist injury forced me to stop, heal and start BJJ. But, I've already noticed how hard my back, core and neck are working when grappling and I want to avoid "snapping my shit" so to speak. My goal is to build a strong body with structural integrity. So, I'm going to start a slightly amended Starting Strength program. Instead of doing Bench 2x a week, I'm going to add heavy dips. And for my neck and grip, I'm going to add farmer's carries/holds 2x a week. I'll probably be posting a lot in the form check forum soon. I have an appointment to tour a nearby gym on Wednesday. WORK-OUT: MONDAY) Squat 3x5 Bench 3x5 Pull-Up 3xF Farmer's Carry 3x90 seconds Neck Exercises 1-2 sets of push-up progression 100 burpees WEDNESDAY) Squat 3x5 Overhead Press 3x5 Deadlift 3x1 Neck Exercises 100 Burpees FRIDAY) Squat 3x5 Dips 3x5 Chin-up 3xF Farmer's Carry 3x90secs Neck Exercises 1-2 sets of push-up progression 100 Burpees As far as BJJ goes, my plan is to go, soak it up, roll, and make sure I get there at least 3x a week. If I'm particularly beat up, I'll drop a heavy lift day, not BJJ. I also started writing down all the techniques I'm learning in a book since there's a lot more stuff to remember than jab-right cross-left hook-roll under-left hook. ... Although, I'm sure after six months of grappling, I'll probably be craving to hit a heavy bag or do focus mitt drills. I'd really like to be able to compete once I get skilled enough, but I know I'd have to start going like 5x a week if that becomes a real goal. As for losing weight, I'm going to try my best to stay to a whole foods diet, avoiding wheat and sugar -- mostly paleo, but I'm going to eat dairy like cheese and real, high fat yogurt, as well as peanut butter (I'm still not convinced 100% organic peanut butter is full of anti-nutrients and bad for me). I may use a calorie counter since the last time I went paleo, I under-ate for my activity level by about 600-800 calories -- I just wasn't hungry most of the time.

Thanks for the advice. The bridging techniques worry me. They obviously build strong rear and side neck muscles, but I've read a couple things about how bad you can destroy your posture when those muscles are overdeveloped in relation to the muscles in the front of your neck. I do the tripod style one you're mentioning right now while stretching. I actually found an article online that suggested isometric neck exercises that seems like a good, less severe neck exercise that works all of the neck from different sides. Also, apparently farmer's carries, proper deadlifts, and cleans help with strong necks. I think I'm going to work on that stuff before trying to do the most extreme bridging you see MMA/Grappler people do. The reason I'm so concerned is that I have a rounded back which has led to a neck injury before from doing flat leg raises while not as warmed-up as I should've been.

Thanks for the advice!

Hello all, I started doing BJJ and the first thing I noticed, especially on the no-gi day where we started from standing, was how much my neck is getting pulled on and how much my back is working. I've been doing yoga and pull-ups for a while, as I have a rounded back that I'm trying to correct. But, I have hurt my neck once before pretty badly in the past. A real bad strain. I was wondering if any grapplers out there had tips for strengthening and protecting the neck and back? I know bridging is popular among grapplers, but I've read a lot of negative things about it, such as it over-develops the back neck muscles at the expensive of the front ones and leads to bad posture and injuries down the line. A secondary question is: I was considering beginning Starting Strength 2-3x a week to build a more structurally sound frame in hopes of injury prevention while doing BJJ. I've been doing bodyweight and KB work-outs for about a year now, but I feel like I could probably build a stronger back and neck if I started deadlifts, heavy squats, and doing some supplemental grip/neck stuff like farmer's carries. It seems like in the wrestling world, 3x5/5x5 weightlifting programs are mandatory, but in BJJ from what I've read, there's mixed feelings about heavy lifting. Obviously I've spent a lot of time thinking about this, but I'm interesting in hearing from more experience grapplers.

I just started BJJ a few days ago. I love it. I'm covered in bruises (I bruise like a peach) and I'm proud of them. I was boxing for about 5-6 months and kept injuring my wrist on the heavy-bag and focus mitts. Eventually, I hurt it so bad I couldn't even open the fridge door with my left hand or push my blankets off me. It took 3 weeks to heal to point where I could do push-ups again. My gym fees came due, so instead of renewing, I switched to BJJ. And only 2 classes in, I love it. You start learning right away, whereas with boxing, you really don't know where you're at until you finally spar, but since sparring is so damaging in striking, they just can't throw you in there with their best guys -- it'd be murder. But with BJJ, it's like... Here's a purple belt who has been training since 2008...and he's about to submit you in 10-15 seconds flat every time. I'm a bigger guy too, 5'9 and 235-240. Luckily, I've been consistently working out for the last year and oddly enough the type of work-outs I've been doing seem to be way more suited to grappling conditioning than boxing (a lot of KB and body-weight circuit training). I ran out of breath way more often boxing I can already tell you've got to take the small victories as they come. Like, I was rolling with a guy who's been going for 2 1/2 years and I managed to keep him legitimately stuck in my half-guard for a while. He really had to work to get his leg out...and somehow I got flipped on my back, flattened out and put in an Americana shortly after that. I think you also need to figure out what you can use right away to last longer against people who are really skilled. One being your weight. I couldn't manage to even pass the guard remotely of the purple belts, but I managed to get side control on a few of the white belts who've been training for a few months and went chest to chest. I didn't know what the hell to do from there, but I still survived longer by using my weight. Obviously, the goal in BJJ is to be so technically skilled that weight and opponent strength shouldn't matter, but for right now...it's what I've got to survive. I hope your training is going well!