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Day 1 – Chest Incline Bench Incline Cable Fly Machine (Superset) Pushups (25 x4) Dips AB - Leg Lift/Crunch (20X4) Day 2 – Back Pull-ups Seated Rows Wide Grip Pull down Straight Leg Deadlift Shrugs AB – Sides Day 3 – Legs Leg Press Squats Leg Extensions (Superset) Hamstring Exercise Machine Calf Raises Day 4 – Shoulders Seated Military Press Smith Front Press Side Lateral Raises (Superset) Reverse Pec Deck Rope Face Pull AB - Leg Lift/Crunch (20X4) Day 5 – Arms 30/60 Bicep Blaster DB Bicep Curls Rope Hammer Curls (Superset) Rope Pushdowns (Superset) Overhead Rope Overhead Lateral Extensions AB – Obliques (DB Sides)
Quote from: JSD on May 31, 2017, 04:17:31 AMI'm going down the Keto rabbit hole on youtube now. I'm going to try itand I'm now going down the rabbit hole of IF. TP for sharing the insights
I'm going down the Keto rabbit hole on youtube now. I'm going to try it
Quote from: JSD on May 31, 2017, 01:37:35 AMQuote from: jpotter33 on May 30, 2017, 11:23:21 PMQuote from: JSD on May 30, 2017, 10:39:22 PMSo where do you set the caloric level at, i.e. how far below you caloric maintenance level every day? Also, what's the macro breakdown? Adding that extra 200 jacks from carbs, it looks like you're at around 45% proteins, 30% carbs, 25% fats right now; is that pretty standard?I'm thinking of combining IF with a carb cycling type of program to further promote fat loss while gradually building more muscle.EDIT: Also, how do you time your eating and meals around workouts?
Quote from: jpotter33 on May 30, 2017, 11:23:21 PMQuote from: JSD on May 30, 2017, 10:39:22 PM
Quote from: JSD on May 30, 2017, 10:39:22 PM
Quote from: makaveli on May 31, 2017, 01:42:17 AMI'm like 6ft tall, weigh about 83kg with under 6% body fat. At the level of activity that i am doing, i pretty much est anything, i love chocolate, but i tend to eat healthy.This is also largely attributable to the fact that you're 27. I've found it a lot more difficult to "eat everything" in my 30s, and in all likelihood so will you, at whatever level of activity
I'm like 6ft tall, weigh about 83kg with under 6% body fat. At the level of activity that i am doing, i pretty much est anything, i love chocolate, but i tend to eat healthy.
Interested to hear... Trying to get back into shape again. Also anybody use supplements? Any recommendations/brand for building muscleAfter reading about the wonders of the versaclimber. Found a used one for sale over the weekend... i couldnt last more than 5 min on it =T
Anybody supplement with vitamin d3? how much IU do you take per day?
Quote from: triboy16f on November 05, 2017, 11:19:28 PMAnybody supplement with vitamin d3? how much IU do you take per day? 2000 mg a day per my doctor...
I am up there in age..50 this past summer.I would recommend a spin bike(good one). You can burn up to 1200 calories in hour session . I bought an amazing spin bike used and do live classes on tablet. Soin workouts leave you feeling amazing after. Like a cleanse but live with energy.I also run 2-3 times a week with one long run of 7 plus on weekends(did my fastest mile in awhile recently at 6:56 during the long run. This plus with a dog that still needs walks daily(dogs help younstaynactive and plenty that meed rescuing!!)I have also climbed 10 14ers over past three years and that is the best kind of workout. Even with drinking 150 ounces on those hikes, you can lose 5-8 pounds for exertion of it.I am not a big breakfast person but do eat egg white turkey bacon sandwich daily with coffee. A few times per week I like to have fruit protein shake after runs instead of lunch and usually eat a big dinner. Fresh healthy salads with dinner a plus with homeade dressing. Stay away from fructose syrup. Snacking is a no no and usually dont unless something light like fruit but sometimes at night I am bad with chips or ice cream😁My alcohol of choice is red wine...much less calories vs beer and I enjoy it more.6’0” tall, 171 pounds and my metabolism is super strong still but it is not from being lazy!
Accidentally (due to stomach flu last week) I have not eaten red meat or chicken for the past week... I have lost a few pounds and BP has dropped. Planning to continue doing this Just stick to eggs, seafood, vegetables, fruits. Anybody else here not eat red meat/chicken?
Quote from: liam on November 05, 2017, 11:25:13 PMQuote from: triboy16f on November 05, 2017, 11:19:28 PMAnybody supplement with vitamin d3? how much IU do you take per day? 2000 mg a day per my doctor...you mean 2000IUdo you feel a difference?I have upped my dosage to 3000IU . Feeling much better