Sedan_Clan's Personal Trainer Thread

[kevinbahnz]

how to get motivated again? I just turned 38. I started going to the gym Jan 1st and been going hard 6 days a week up until i went on vacation and my last day was June 6. I work 7 days a week. I was hitting the gym after work and sometimes in the morning. I just can't get motivated anymore.

[PSUSMU]

Originally Posted by 954Stealth

Which ports? Sounds like a cruise I'd love to do around the Med.
Utilize the decks and there's probably a track to run on uptop as well

Rome, Florence, Corsica, Sardinia, Nice, Mallorca, Barcelona

[UncleWede]

I was active, just not gym-like. Since the boy is 14 and I'm keeping him active, I guess I was sorta doing it vicariously thru his efforts. While he's at baseball practice, I'm playing the field gardener and digging the base paths and warning tracks. I just find any more that while I can dig the weeds, by the time it comes to picking it all up I'm really happy the coach sends kids over to finish up.

The chickens would be PISSED if I stood there at the gate with a bag on each shoulder and did squats "Mine, Mine, Mine,Mine,Mine,Mine,Mine,Mine,Mine,Mine,Mine,Mine"

Being diabetic was a blessing in disguise, otherwise I'd have another 20-30 hanging around

[Sedan_Clan]

Originally Posted by kevinbahnz

how to get motivated again? I just turned 38. I started going to the gym Jan 1st and been going hard 6 days a week up until i went on vacation and my last day was June 6. I work 7 days a week. I was hitting the gym after work and sometimes in the morning. I just can't get motivated anymore.

Set small short term/moderate goals rather than one lofty goal. For example:


- Goal #1: Get to the gym 3 times a week religiously



Once you accomplish that one, I'll provide a second goal.

[richardbb85]

Originally Posted by kevinbahnz

how to get motivated again? I just turned 38. I started going to the gym Jan 1st and been going hard 6 days a week up until i went on vacation and my last day was June 6. I work 7 days a week. I was hitting the gym after work and sometimes in the morning. I just can't get motivated anymore.

youtube some motivation or workout videos, i usually watch one b4 i head to the gym to get my mind set. mind connection is really important when you lift, so i always try to watch sth to get my mind ready.

like on shoulder day, i will watch this video for example. skip to 1:35 to the should press. probably the most intense workout i have seen

[Billup]

Originally Posted by kevinbahnz

how to get motivated again? I just turned 38. I started going to the gym Jan 1st and been going hard 6 days a week up until i went on vacation and my last day was June 6. I work 7 days a week. I was hitting the gym after work and sometimes in the morning. I just can't get motivated anymore.

It's really easy to lose the motivation once you are out. I mean come on, it's a hell of a lot easier to sit down and relax after work, then it is to hit the gym (unless you are already an avid goer). Work definitely gets in the way, and has been the reason I haven't been to the gym in two weeks.

Like Sedan said, its better to set a small goal, just to get back into it, then to try and jump right back in full swing and not miss a beat. I've learned if I ease into working out after time off, it sparks something in my head that makes me realize "hey, this isn't so bad, gotta keep going".

[kevinbahnz]

Originally Posted by Sedan_Clan

Set small short term/moderate goals rather than one lofty goal. For example:


- Goal #1: Get to the gym 3 times a week religiously



Once you accomplish that one, I'll provide a second goal.

I think that might just work. like i mentioned before I just turned 38 and i did make it to the gym that morning. I thought that would spark up the fire, but it's still out.

Originally Posted by richardbb85

youtube some motivation or workout videos, i usually watch one b4 i head to the gym to get my mind set. mind connection is really important when you lift, so i always try to watch sth to get my mind ready.

like on shoulder day, i will watch this video for example. skip to 1:35 to the should press. probably the most intense workout i have seen

Thats pretty intense.

[upstatedoc]

Originally Posted by Sedan_Clan

(..and I wish it did because graveyard shifts are slow)

I know guys that have been doing 3rd shift for 20 years and they say their bodies never get used to it. How do you cope with it? Or does it not bother you.

[Sedan_Clan]

Originally Posted by kevinbahnz

I think that might just work. like i mentioned before I just turned 38 and i did make it to the gym that morning. I thought that would spark up the fire, but it's still out.

I'm 35! You can do it.

Originally Posted by upstatedoc

I know guys that have been doing 3rd shift for 20 years and they say their bodies never get used to it. How do you cope with it? Or does it not bother you.

It doesn't bother me because I'm a night owl, but I can see how working such a shift can mess up the Circadian rhythm of others. Our shifts rotate and every department has different times. I can't stand the heat so nights offer an additional benefit.

[954Stealth]

@Sedan_Clan
So you got down ~5% BF... what were the circumstances around that and what type of prep did you do? How long did you remain there?

[Sedan_Clan]

Originally Posted by 954Stealth

@Sedan_Clan
So you got down ~5% BF... what were the circumstances around that and what type of prep did you do? How long did you remain there?

Circumstances as in.....my approach? The process was extremely interesting because I learned what my body needs to grow, maintain and cut, and which higher carb foods bloat me and which foods don't; not all carbs are created equal. I had to play with my calories a bit and really pay close attention to my body (..and I now understand why people pay for coaches); reducing consumption in 50 calorie increments until I found the right 'number'. My food prep revolved around the same foods that I listed, but each meal was basically 3 oz. of meat, 2 oz. of veggies and 2 oz. of yams in 6 pre-packed plastic containers. I performed 45 minutes of fasted cardio twice a day, 5 days a week. On my off days I ate more or less the same, but added one cheat meal (..usually a Chipotle carne asada/chicken burrito with no beans or rice, and only cheese and salsa or a 6" mini pepperoni pizza from a local pizza spot). I also kept gummy bears in my diet for the sugars. I stayed at 5% for maybe a week or so, then started eating 'normally' again to put on a bit more muscle mass before the next cut. I need to be 184-ish on stage to have a shot. Even at my worst I don't ever exceed single digit body fat numbers. I typically hover around 7-8% when I'm eating bad..........bad meaning: Taco Bell, Del Taco, In & Out, etc....you name it, I'm eating it (..within reason. I don't go TOO overboard).

[954Stealth]

Awesome. Good stuff here
When I said circumstances I was trying to encompass an idea in one word.
To be at 5% is extremely difficult and most people won't get that low without some serious effort and intent (Contest, bucket list check, etc).

Originally Posted by Sedan_Clan

Circumstances as in.....my approach? The process was extremely interesting because I learned what my body needs to grow, maintain and cut, and which higher carb foods bloat me and which foods don't; not all carbs are created equal. I had to play with my calories a bit and really pay close attention to my body (..and I now understand why people pay for coaches); reducing consumption in 50 calorie increments until I found the right 'number'. My food prep revolved around the same foods that I listed, but each meal was basically 3 oz. of meat, 2 oz. of veggies and 2 oz. of yams in 6 pre-packed plastic containers. I performed 45 minutes of fasted cardio twice a day, 5 days a week. On my off days I ate more or less the same, but added one cheat meal (..usually a Chipotle carne asada/chicken burrito with no beans or rice, and only cheese and salsa or a 6" mini pepperoni pizza from a local pizza spot). I also kept gummy bears in my diet for the sugars. I stayed at 5% for maybe a week or so, then started eating 'normally' again to put on a bit more muscle mass before the next cut. I need to be 184-ish on stage to have a shot. Even at my worst I don't ever exceed single digit body fat numbers. I typically hover around 7-8% when I'm eating bad..........bad meaning: Taco Bell, Del Taco, In & Out, etc....you name it, I'm eating it (..within reason. I don't go TOO overboard).

[Sedan_Clan]

Originally Posted by 954Stealth

Awesome. Good stuff here
When I said circumstances I was trying to encompass an idea in one word.
To be at 5% is extremely difficult and most people won't get that low without some serious effort and intent (Contest, bucket list check, etc).

It's definitely difficult to maintain; 7-8% is much more easily sustainable (..even on semi-dirty diet). That 5% stretch left me very little room for error.

[deeLow]

Originally Posted by Sedan_Clan

A healthy 2,000 will be a pretty significant amount of food, but you can fill quite a bit of it with the yams/rice. You'll need the carb intake to hit your numbers, which isn't a bad thing as a significant amount of your caloric intake should be from carbs. The lean meats don't tend to amount to much at all. How frequently are you eating or what are your feeding patterns like?




Pre-workout supplements have never done anything for me, and even caffeine has little to no effect on me (..and I wish it did because graveyard shifts are slow), so I'm probably not the best person to offer advice on that subject. I've found that most of them to seem to be placebo for me, but then again, I'm a special case. Caffeine is a true stimulant though, and I'd recommend that you try it in its condensed form. I have a buddy who uses pure rock caffeine in very small doses.

I work late graveyard too, very early AM if you want to call it that, 2AM till done. So I usually eat at about 3:30 AM (wawa chicken steak hoagies or whole wheat bagel + cream cheese unless I pack something), again usually around 9/10 AM (typically egg whites + cheese on whole wheat unless my SO makes a spiffy breakfast that I can't resist), and then lunch around 12-2(nothing special just a little of anything really), and again dinner(mostly rice/potatoes/chicken) around 5:30/6 before I take it down for the night. I could easily squeeze in some PB sandwiches for snacks or a pasta meal. I love raviolis so I may have to grab a couple bags at the market.

This thread has got me motivated to go all in with my nutrition goals.

[954Stealth]

Originally Posted by deeLow

This thread has got me motivated to go all in with my nutrition goals.

Do it!

Who is brave enough to post up current numbers along with goals and time frame? We'll keep you accountable and on track here in SC's thread

[Sedan_Clan]

Originally Posted by 954Stealth

Do it!

Who is brave enough to post up current numbers along with goals and time frame? We'll keep you accountable and on track here in SC's thread

I'd love to see some of the guys take on this challenge.

[UncleWede]

The old fart will start.

August 16 I have the physical portion of my national ref test.
1) Run 12 minutes continuous and cover at least 4.5 laps.
2) 50 meters under 9.5 seconds
3) 200 meters under 40 seconds

in that order, with no more than 15 minutes between.
When I do my current 2.5 mile runs, the last mile is under 12 so that should be fine. I need to go find a track and a stop watch to check my potential on the other 2. Each of them is about 1 second quicker than when I did the advanced ref test 1.5 years ago.

When I weighed last weekend, I was at 205. Realistically I need to be 185-190 for the joints to let me ref each Saturday.

[954Stealth]

Excellent, @UncleWede!
The goals you listed are very doable and as the few pounds come off, your times should go down as well.
If you can, I'd recommend a good mix of intervals and medium/low intensity steady state cardio.
Definitely get the watch so you can see how far off (if at all) your times are. There are also phone apps for this.

So you have a little over 3 weeks. What did you do today towards your goal?

[dreamingat30fps]

About a year and a half ago I got very motivated to lose some weight (don't remember what caused the motivation) so instead of doing all the typical stuff I had done in the past I started small. My goal was simply to reduce my calorie intake, I was not going to limit myself to no carbs or what not since that never got me very far. I started using myfitnesspal to track my calorie intake. I started very small. If I usually had say 5 sugars in my coffee I would cut it back to 2 (or whatever was the bare minimum I could tolerate). I noticed cream in my coffee made little difference so I cut that out. Since I had to enter everything into myfitnesspal I noticed whenever I would snack, so I stopped that.

I progressively did more and more to reduce my calorie intake. My biggest issue is I did not want to have to prepare lunch to take to work. I pretty much went out every day for lunch with coworkers. So I had my breakfast and dinner down pack, I even weighed all the meat and had it pre packaged in 8oz pieces. I did not cut out rice from my diet (which I had attempted on other diets and failed) I simply limited it to 1 cup or 1/2 cup depending on how good or bad my lunch went.

Anyways I managed to drop 50lbs in about 6-7 months or so. I went from 300lbs to like 245lbs at my "skinniest". One of the things I think helped me was if I fucked up I would just pick it up again the next day and start again. I really tried hard to not let one bad meal or a bad day or even a few derail my overall effort.

Anyways at some point I stopped. My weight since then settled at around 250lbs. Although I havent been on the "diet" my experience counting calories has made me a lot more mindful of the calorie content of what I eat and I think it has helped me maintain that 250.

However recently I started gaining weight, with a bunch of family issues and work changes I have really not been motivated to do anything. But starting last week I'm back on the plan, I ate pretty good all of last week except for the weekend. This week I have been on point thus far. I would really like to get to at least 200 although it's definitely getting harder the more I lose. Currently shooting for about 1600 calories per day, I try to go a bit low because honestly I'm guessing for my lunch as I always eat out.

My diet is as follows:

Breakfast: 2 whole eggs, cup of coffee 2 teaspoons of sugar.

Lunch: This is usually my biggest meal and varies between:

a. Mahi Sandwich, caesar salad and/or broccoli (depending on projected calories I cut the caesar.
b. 10z Steak, broccoli, 1 cup mashed potatoes (sometimes eat half depending on calories)

Dinner: 8oz chicken breast (grilled or broiled), large bowl of salad with 1 tablespoon olive oil and vinegar, substitute 1 cup of rice for the salad depending on overall calorie intake for the day.

Snacks: I keep beef jerky and pumpkin seeds at work to snack on. At home I will snack on pickles if I get hungry.

So... it's not 5% body fat, but that's my story and that's my goal 50lbs by next year.

[Whostheboss]

Originally Posted by 954Stealth

...

Originally Posted by Sedan_Clan

...

Hey Clan and Stealth,
i've got a major problem here. My weight is never stable. I want to know what i'm doing wrong or is it my biology. I'm constantly loosing weight which pisses me the fuk OFF!

My goal is to be 195lbs, muscular and <20%BF (i'm not trying to be utra ripped like you) but look decently muscular. I'm 31yrs and i'm 6ft even.

So the problem is my weight is constantly going up and down (This shit is annoying). 2 days ago, i weighed 193.4lbs, this morning i'm 187lbs WTF???????
(6 pounds in 2 days?),

I've been eating the same, i'm taking time off the gym now so i can stack up some few pounds but instead i'm loosing. Everyday, i eat 4 meals. I poop in the toilet once every other day. I eat 4 meals everyday, which are protein heavy. I try to get enough rest.

This is really annoying, what am i doing wrong? this happens to me all the time. Sometimes in the morning, i will weigh 191lbs............... then at the end of the day i will weigh 189lbs WTF? All the food i ate?, all the water i drank? I didnt even poop yet, i pissed maybe 4 or 5 times. HOW THE FUK DO I LOOSE WEIGHT DURING THE DAY. I didnt even do any exercise, i didnt sweat, i did absolutely nothing, so why the fuk is my weight down.

I went and bought a new a scale but it's the same thing. I'm beginning to seriously think that i have parasites in my intestines. I went i got checked but i'm good.

Here's my typical daily diet:
Breakfast( 8:30am) - 3 or 4 fried eggs, 0.3lbs of grilled chicken, yogurt (no flavor), 1 glass of orange juice, 1 glass of soy milk.

Lunch 1 (11:30am) - 0.5lbs of beef, 0.3lbs of rice, 1 glass of water.

Lunch 2 (5:30pm) - 0.8lbs of grilled chicken, 1 glass of water.

Dinner (9:30pm) - 0.4lbs of baked salmon, 0.3lbs of pasta (sometimes beans), fruit (maybe banana, or mango) sometimes no fruit at all. 1 glass of water.

Obviously i don't eat the same thing everyday, i just listed these foods to give you an idea of how i eat.

Thanks for any input.



For reference, here is what i look like ( i dont take a lot of body photos lol)

[954Stealth]

@Whostheboss
It is completely normal for your weight to fluctuate from day to day by a few pounds and there are numerous reasons why this may happen. Honestly, you'll drive yourself crazy if you chase that number so frequently.

What would be better is to only weigh yourself once in the morning and that's it for the day. Before eating, before all that jump on the scale. Further to that, if you're not trying to hit a single digiti BFP, I think that weighing yourself one morning once a week is enough to be able to track your weight trends over the long term.

[Whostheboss]

@954Stealth
Thanks for your input. I just think dropping 6lbs in 2 days is a lot.

I need to focus on nutrients absorption, i think my body's nutrient absorption is poor, and this may be genetic. For instance i dont eat bread, pancake or cakes simply because my body has a difficult time digesting it.

If i eat bread, i will not poop for almost a week. Also, every now and then, my digestive system will get completely blocked (no bowel movement for days). In the past, i will take Laxatives to push out the constipation. But i stayed away from those. Now, i simply drink prune juice or drink a lot of citrus drink (orange juice, lemonade or grape fruit juice) those help push the bowel too.