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  1. Hello guys, rookie here asking for advice. I'm currently standing at 5'9ft, weighing 164 lbs, waist measurement of 34 inches and quite some stubborn body fat around my chest and belly (skinny fat build), 23 years old, male obviously. I'm trying to slim down to a waist measurement of 32 inches and possibly tone my body out. As of this writing, my current exercise regiment consists of the following: PART 1 1.) 10 jumping jacks, quick jogs in place for 10 seconds, 10 push ups, 10 body weight squats done successively three times *10 second rest 2.) 10 jumping jacks, quick jogs in place for 10 seconds, 10 inclined push ups, 10 body weight squats done successively three times *10 second rest 1.) 10 jumping jacks, quick jogs in place for 10 seconds, 10 wide push ups, 10 body weight squats done successively three times *10 - 15 second rest 1.) 10 jumping jacks, quick jogs in place for 10 seconds, 10 diamond push ups, 10 body weight squats done successively three times *15-20 second rest 1.) 10 jumping jacks, quick jogs in place for 10 seconds, 10 archer push ups on the knee side by side, 10 body weight squats done successively three times *30 second rest PART 2 - Done with a barbell with 15lbs plates or 30lbs 1.) 3 sets of barbell shoulder rows, 10 reps each. 10-20 second rest per set 2.) 3 sets of bicep curls, 10 reps each. 10-20 second rest per set 3.) 3 sets standing overhead press, 10 reps each. 10-20 second rest per set 4.) 3 sets floor press, 10 reps each. 10-20 second rest per set PART 3 1.) 3 sets leg raises, 10 raises each. 10 second rest per set 2.) 30 second plank I aim to do this set of exercises everyday or at least 5-6 times per week. I exercise first thing in the morning on an empty stomach due to time constraints. Sleep is no problem for me as I usually snooze off about 9-6 hours per night, averaging on 8 hours. As for my diet, i've been extremely restricting my meals. Usually just having a glass of warm milk for breakfast, a small meal like a tuna sandwich, oatmeal with bananas or a small serving of fried tofu blocks for lunch and a small meal for dinner. I'm not too confident about my competence to count calories but my estimate has my calorie intake restricted at 1,000-2,000 calories max. With all this, i'm aiming to lose two inches off my waist and get myself a bit toned. I would like to ask the more experienced folks here if i'm on the right track or if i'm doing anything wrong. A little bit of history, way back in 2017 I managed to slim down my waist from 39 inches to 35 by restricting my meals and jogging daily. I regained a bit of weight early last year and shed it off by doing body weight exercises and restricting my meals in the same manner as i'm doing now once more however, I didn't get toned, only skinny fat. By the end of last year, I regained some weight again, going from a waistline of 32.5 to 34 hence here I am at it once more. I'm also a bit concerned about the effects on my metabolism and health my constant weight loss and maintenance endeavors may have. Hoping for the forbearance of the members of this forum for some advice. Thanks in advance
  2. So, after a rough month here comes a new start: Last month was rather difficult because of working 26/30 days and 10 hour shifts. I had no energy to spend at the gym... However, the schedule remains mostly unchanged and I'm just gonna have to toughen up and head into the gym no matter what... At my peak, I was able to run 2 miles in March, however, 10 hour shifts on work boots kinda leaves me with sore feet so I'll be riding the bikes and lifting instead. Here's the plan! 1. Diet: No weight loss plan is complete without dieting, or rather, eating well. I'll go back to eating as I did in March, planning out meals and logging each meal using MFP. 2. Bicycle: 20 minute bicycle sessions. (I'll use the first week as eval and make a plan from there) 3. Lifting: I'll be rotating days, (1)legs/abs, (2) chest, (3) back/abs, (4) shoulders/abs, (5) Arms. It'll be a process and I'll have to exercise my will power to get rid of junk food once again. No alcohol or junkyness for me! Starting weight: 197.4lbs (5'8") Goal: 190lbs Wish me luck!
  3. Oh yeah, that's right, it's time for a Princess Bride themed challenge! I've loved the Princess Bride for a very, very long time. Book and movie, both great. In middleschool, my dad photoshopped my face onto the movie poster for some class project. I can't remember for the life of me why. I had braces and pimples .. not a great replacement for the most beautiful woman in the world. But it was pretty cool. I'll see if he still has it somewhere. Aaaaaanyways. Except this is not the story of Westley and Buttercup, it is the story of Fonzico, and here R.O.U.S. stands for Results Of Unflappable Strategem! ... Okay, fine, it's a little awkward, but stay with me here. See, the thing is, I'm really great at starting things, but not so awesome at finishing. Story of my life. But I'm trying to change that. So in this whole fitness/weight loss journey thing, I've had stretches of success, followed by backsliding, followed by mucking around and trying different things. Now don't get me wrong, there's been some substantial changes that have stuck throughout all this meandering. And maybe I had to go through some of that to get me to the point that I'm able to succeed in a long term sense now. But I'm SO beyond ready to just make this a lifestyle, not a project, ifyouknowwhatImean. I made some really wonderful progress in establishing a sustainable routine during the last challenge, and my overall goal this time around is to really cement that. My goals aren't changing much, because dammit I want those Results of Unflappable Strategem! Goal One: Eat like a Champ (+2 CHA, +2CON) I've decided to go the metrics route again this time - I think I've built up enough good habits with bringing lunches, tracking food, prepping in advance etc. that I can get down to the nitty gritty and since I'm going to be tracking food anyways, metrics are probably the best measure of adherence. 6/7 days per week: Calories: 1400-1700 Carbs: <100g Protein: >80g Easy. One day per week I won't worry too much, although I'll try to keep it reasonable. 1 pt per item per day: A = 100+ B = 85+ C = 70+ D = 55+ F = <55 Goal Two: Bike Commuting (+3END, +1CHA) I just started this last challenge, and I mostly love it. It's about an 8 km (5 mi) round trip, and I can do one way in about 20 minutes now. I've been averaging about 3 times per week, and I'd like to get that up to 4. Granted, weather is probably my biggest obstacle in achieving this, but maybe I should suck it up and get used to biking in the rain. Super bonus points for 5! 2 points available per workday. (One for each way) A = 48+ B = 40+ C = 32+ D = 24+ F = <24 Goal Three: Workout! +3STR +2DEX Keeping on with the kettlebell circuits, increasing difficulty as needed. I'm aiming for two per week, but get to add $20 to my wardrobe fund if I get three in. A = 12+ B = 10+ C = 8+ D = 6+ F = <6 Goal Four: Steps, steps, steps +2END I'm still finding having a pedometre very motivational, and want to keep this high degree of low level activity up. I'm aiming for 70,000 steps per week. A = 420,000+ B = 390,000+ C = 360,000+ D = 330,000+ F=<330,000 I'm sorry my gifs made no sense. I tried for a while, but it just wasn't happening. But, as my husband said when I complained of this to him, "random Princess Bride is better than no Princess Bride." So there.
  4. Change is definitely in the air. The hubs and I have been on a bit of a cleaning/reorganizing/decorating spree lately, which has been great - the bathroom has been de-molded and painting, we're getting rid of excess furniture, and making our home more functional/beautiful (it's a rental, and sometimes it's hard to justify that, but we've been here for two years now, and plan to stay for a couple more.) I also chopped off my hair, and got new glasses. Oh, and we got a new pet - a bearded dragon. Anyways, things are feeling quite different overall. And I want to keep this train a chugging. I'm borrowing heavily from my last challenge, as I still want to accomplish those goals, but with a few additions and alterations. Here goes: Goal One: Start biking to work! (+4 END, +1STR) I live close enough to work to bike there in about 15 mins, I think. I need to accomplish several things before this can happen regularly, so this will be a progressive challenge, but my overall goal is to be biking to work most of the time by the end of the challenge. Week One: 1. Tune up bike. I bought the supplies I needed today, so no excuses. 2. Trial ride to work for timing purposes. Week Two: 3. Rent locker at work and stock with showering stuff, dry shampoo, deodorant, etc. 4. Cancel parking pass starting in May. 5. Buy some bus tickets for rainy days. 6. Go for at least 2 bike rides, not necessarily to work. Week Three: 7. Go for it! Aim to bike to work at least three times. Parking pass will be defunct as of Friday! Week Four to Six: 8. Bike to work at least 4 times per week. 5 points for each item/ride. 110 possible points. A = 100+pts B =90+pts C = 80+pts D =70+pts F = <70pts Goal Two: Workout! +2 STR, +1DEX I need to augment my biking with some strength training. I will probably focus on kettlebell circuits, and maybe some yoga. I want this to be supplementary, and not take away from my first goal, so I'm going to aim for two per week, but I get to put $20 towards my wardrobe re-vamp fund if I get three. A = 12pts B =10pts C = 8pts D = 6pts F = <6 Goal Three: Eat well! +2CON, +2CHA If I've learned one thing from the bajillion challenges I've done, it's that I suck with diet goals. I'm going to focus on preparation and habits this time, rather than elaborate rules. Plus the very act of making myself track food instantly improves the quality of my choices. 1. Bring lunch to work. 1 pt per day. 2. Plan weekly menu. 2 pts per week. 3. Weekend food prep - batch cooking, veggie cutting, and freezer meal making. 5 pts per week. 4. Food tracking (via MFP). 1 pt per day. A = 114pts B = 95pts C = 76pts D = 57pts F = <57 Goal Four: Walk a bunch! +2END, +1CHA The one thing I've been more or less keeping up with is slowly increasing my steps. It helps that the weather has been pretty gorgeous, and the outdoors are calling I'm going to aim for an average of 7000 steps/day, and if I beat that two weeks in a row, I'll up it by 500/day and so on and so forth. Week One: 7000 average (49,000) Week Two: 7000 average (49,000) Week Three: ??? Week Four: ??? Week Five: ??? Week Six: Profit! A = Meet goal B =90% C =80% D =70% F = <70%
  5. Hey guys, Does anyone have suggestions for modifying Steve's strength circuit workout? http://www.nerdfitness.com/blog/2009/06/18/circuit-training-build-some-muscles-burn-some-fat/ I want to to start tomorrow, but my gym doesn't have all of the equipment that Steve uses. Squats - 12 repsLunges – 12 reps Incline Dumbbell Press – 12 repsAssisted Pull Ups – 12 repsTricep Rope Pulldown – 12 repsBarbell Bicep Curl – 12 repsLateral Shoulder Raise – 12 repsJump rope for 60 seconds or do 50 jumping jacks Alternatively, I could just do a bodyweight circuit at home, mentioned in the video in the same article. 15 Y Squats15 Push-Ups12-15 Lunges each Legs15 Decline Push-Ups60 Jumping Jacks12-15 Mountain Climbers Each Side Does anyone have any suggestions on how to choose substitution exercises, or whether the bodyweight or strength circuit would be preferable? It might be worth noting that I prefer going to the gym, but there's not really a place to just do bodyweight movements like in my old gym. (This is a new one, as I'm in a different place for the summer.) Thanks!
  6. Assessment Notes Prior to Experimentation: This is not the first trial. Previous trials have been begun in the past and yet they were not run to completion. Previous assessment notes reveal multiple explanations for the abortion of these previous trials however, protocol dictates that until at least one trial has been run to completion, all new trials must begin at the beginning and be placed within the level 1 logging database. Problem being tested: What is an Assassin? How does an Assassin move? What is the physics trajectory composition and force direction lineup for the common Assassin technique known commonly as a "Muscle-Up". Goal as defined by the title "Main Quest": To become comfortable in the ways of the Assassin My data assessment reveals that this experiment must be separated into three separate procedures that all must be run concurrently with regards to their individual timings. Procedure 1: Lose 15 Pounds Data shows that the subject's current weight is too gravitation prone and would hinder the delicate moves of an Assassin and so to achieve optimal bodily efficiency, the experimenter will reduce the subject's gravitation pull on the Earth by recording it's weight everyday in order to keep this goal potently fresh in mind. The experimenter will also limit the subjects liquid intake to water only with intake of more complex solutions to only once a week. Procedure 2: Run 3 nights a week History database has a record of a phrase that says: "You can't outrun your fork." While the advice and knowledge this pertains to has been noticed and applied, it has come to the attention of the experimenter that the subject can't outrun anything. While, it is known that Assassins do not necessarily specialize in the endurance or speed areas, that they do need to have a little bit of both. As such, the subject will be required to go running 3 nights every week with a mile distance minimum. The experimenter hopes that this will increase both the subject's endurance and speed so that it may be able to outrun something. Anything. Procedure 3: Do strength training 3 times a week Analysis of the Muscle-Up structure as well as the structure of other common Assassin techniques show that they require sufficient strength in upper-body, lower-body, and core areas. It has come to the attention of the experimenter that such strength is lacking in various of the subject's areas. As such, the experimenter has prescribed 3 days a week for the subject to do some strength training. Should the subject's schedule be intolerant of the lab's fitness center, Body weight Exercises are recommended. Additional Work: While this experiment is important and will bring about very useful results, the experimenter recognizes that the experiment should not hinder the subject's studies and so the subject will be prescribed one hour of reading a day as a non-fitness focused calculation to be sure that the mental awareness of the subject stays up to par as it's physical awareness grows. This concludes the first log of this experiment. All criticisms, critiques, intellectual debates, compliments, or other remarks are to be placed in orderly format below, Thank you for your time, The Social Alchemist.
  7. So I`m thinking about doing some bodyweight circuit training for strength and fat loss over the next month just to see how it goes. Can anyone recommend any circuit patterns, or if this is a terrible idea, can you recommend anything else?
  8. Hey Everyone, So I've been coming on to this website for a while and I've read basically everything that's been written so far, but I at this point, have not idea how much I should be lifting, or what to work out when. I'm currently 5'10 240 with a body fat percentage of over thirty. I'm not trying to get skinny as much as built. When I go to the gym what should I be doing? I've done the body weight and it is great, but how do I start to incorporate weights, what would that circuit look like. Let me know if you have any suggestions.
  9. Hello everyone! I just had a few questions I was hoping you guys could help me with. I am on a weight loss journey. I started at 262 and am currently 250. I have been eating mostly clean (following "Eat to Live" plan by Dr. Fuhrman, similar to Paleo), I use a Bodymedia Fit armband to track my burn, and My Fitness Pal to track my calories. I have been having a slow lose with the cardio. I do cardio 3-4 times a week 30-45 minutes. Mostly brisk walking and biking. I eat about 1200-1400 in calories, usually 1200. After complaining about cardio someone from My Fitness Pal suggested I check out this site, specifically the Beginner Body Weight Circuit Workout: They said it burns way more calories than cardio and I should be incorporating this into my workout. My question is, I have patellar subluxation in one knee, hyper-extended ligaments, basically my knee just randomly dislocates sometimes. It is awful pain. The last time this happened I was swimming in the pool! The ultimate "no joint strain" workout. I guess I kicked my legs wrong. Anyway, I would like to try the circuit workout but I am worried about my knee doing the squats and jumping jacks. I figured I could modify the jumping jacks so I am not actually jumping though I am not sure what I could do about the squats. I could hold onto a chair maybe? I am not sure if that will still put stress on my knee or not. Will I still get the same effect even if I modify the knee stressing exercises? Do you all have any tips on ways I could modify them? I am hoping as I lose more weight I will be able to do more since there will be less stress on the joint. I plan on doing this every other day with cardio. Could I also do this and cardio in the same day? For example, Monday, 30-45 minutes of brisk walking (roughly 2+ miles) and then do the circuit, Tuesday, just cardio, Wednesday, repeat of Monday... etc? Is that too much? Thank you for any help you can offer! I appreciate it Jen
  10. Hey, Sorry, I'm late, but here's the plan: Goal 1: Do 3 sets of my circuit training routine on Monday, Wednesday and Friday. Goal 2: Be able to do 15 push ups by the end of the challenge. Goal 3: Follow my paleo-inspired, 90% vegan nutrition plan all of the time, 1 cheat-meal per week. Goal 4: Find a fitness group/friend to do fun exercises or cool things like climbing/capoeira/parkour together. Meet him/her/them (at least) once a week. Goal 5: Write 1 sentence / 20 words in English, every day. - Correct grammar and spelling, of course. This is my routine: Monday: lunges Wednesday: Friday: I will post my nutrition plan later.
  11. Hey guys, I just joined and thought I could get a few pointers on where to go from here for my strength training. I've been working up to it for a month or so now. It's mostly bodyweight, with weights thrown in for intensity where needed. It's definintely challenging me at the moment, but there are certain areas I'm finding I'd like to target more. So here's my routine as it stands: Press-ups x20 Split Leg squats with 2x4kg weight x10 Incline Dumbell press x10 (I'm thinking of swapping this out for tricep dips, just dont have a good area to perform these in) Weighted lunges with 2x4kg weight x10 (I have experimented with jumping weighted lunges every second circuit, and these are KILLER, but form is difficult and legs and ass are sore for days afterwards) Lateral dumbell raise 2x4kg x10 I complete that circuit 4 times and follow with 10mins on a rower. And mostly I feel like puking, haha. I feel like I should add something in there to strengthen my back, as I don't really fit much into my core routine to target my back either. And also I'd like to target my triceps and shoulders a little more, I know the lateral raises will do that to some degree, but it really feels like I'm working too much on my chest and biceps and leaving triceps out in the cold. What do you guys think? I feel like I'm strengthening but I want to round off the circuit a little more, any advice or pointers would be great, thanks in advance.
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