Topic Fitness Paddock

Snake Plissken · May 24, 2019

I've had this for years. I think I'm going to do something about it. It makes you look like you have a gut.

Shawpaw · May 30, 2019

I’m not that kind of guy who posts selfies and shit but here’s some of my progress in bodybuilding. Up to 251 lbs. I need to lose about 23lbs to get to my goal. I’ve focused more on quality sets/reps than volume. Pretty proud of results so far.

Snake Plissken · May 30, 2019

Well you definitely look like a bruiser. It’s tricky to trim weight and gain muscle. My weight is kinda stuck right now. I lost a little but I might need to trim some calories off.

Shawpaw · May 30, 2019

Thanks! It’s very hard to do both. I’m maintaining weight right now. I had shoulder impingement pretty bad over past few months so ive hadn’t to limit some of the cardio I like to do (besides jogging). I definitely need to take in less calories than I do.

Snake Plissken · May 30, 2019

I gotta stop using my stationary bike. It’s made me lazy and you don’t burn enough quickly. Shoulder injuries suck. I was dealing with radiating pain into my shoulder and arm from pinched nerves in my overly tight traps, but I’ve stretched it enough that it rarely becomes an issue. It was giving me phantom carpal tunnel symptoms.

Thainitty · May 30, 2019

I will say do not focus on the number (weight) just focus on how you look and feel. If you’re building lots of muscle you will be heavy. Great progress shawpaw

Snake Plissken · May 30, 2019

It’s just I got fat around my waste and lower back. Not a lot but it’s annoying. It’s the last place for fat to hang onto in men. I’m going to trim 200 off my calories. I was getting 1700 a day but it might be too much for what I want. I want to be as cut as possible for vacation. I cannot believe I used to be 8% fat.

Oh by the way. Myfitnesspal app is good for adding up your macros.

Shawpaw · May 31, 2019

Snake Plissken said:
It’s just I got fat around my waste and lower back. Not a lot but it’s annoying. It’s the last place for fat to hang onto in men. I’m going to trim 200 off my calories. I was getting 1700 a day but it might be too much for what I want. I want to be as cut as possible for vacation. I cannot believe I used to be 8% fat.

Oh by the way. Myfitnesspal app is good for adding up your macros.

I’ll look into that as well

Shawpaw · May 31, 2019

Thainitty said:
I will say do not focus on the number (weight) just focus on how you look and feel. If you’re building lots of muscle you will be heavy. Great progress shawpaw

Thanks! I feel pretty good. I still have pockets of fat that 8 need to trim away but I’ve mostly been focusing on building for now. I’ll end up trimming at some point.

I still can’t do any military presses. I modify it by bringing arms in like Arnie used to do. My impingement is much better but still gets agitated if I get my shoulder in the right spot. I’ve worried about my shoulders getting far behind everything else. I just use 15-20lbs bells for shoulder exercises.

Thainitty · May 31, 2019

Shawpaw said:
Thanks! I feel pretty good. I still have pockets of fat that 8 need to trim away but I’ve mostly been focusing on building for now. I’ll end up trimming at some point.

I still can’t do any military presses. I modify it by bringing arms in like Arnie used to do. My impingement is much better but still gets agitated if I get my shoulder in the right spot. I’ve worried about my shoulders getting far behind everything else. I just use 15-20lbs bells for shoulder exercises.

Yes! Please don’t push it, injury is not worth it! I’m in the same boat (except I can hardly lift at all nowadays) just get your exercise and enjoy life and workout however you can, if your shoulders are a problem keep it lite like you have been or just say f em...they’ll still get some workout from other lifting.

Snake Plissken · Jun 1, 2019

I often buy tubs of unsalted mixed nuts. I'm done with that. I never looked at the serving size before. It's 28g and that's 16g of fat. Holy shit, it's barely a handful and I would eat like 10 times that in a sitting. Fuck that. I won't care after August though.

Snake Plissken · Jun 2, 2019

First day of my mini cut. I trimmed and rotated around some food so I'm getting 240 less. I was getting a bit over 1,700 a day for starters. Now it's 1,530. I'm only 5'8 so I don't need some big number. I used to get in the mid 2,000s and I just got fat from it. I'm doing a boxing HIIT program I found on YT that's a half hour so I'll do it every day or so.

From what I've researched, you shouldn't change your rep range or weight either. Just keep it the same. I tried calculating my daily maintence level, but the best bet is to just go by what you get right now and subtract from that.

Snake Plissken · Jun 3, 2019

I've come to realize when I'm hungry and I've already eaten all my meals for the day, that it's best just to drink a lot of water and it somewhat eases hunger pains. I typically drink a lot of coffee (too much I think) and it helps with making you feel full. No sugars or anything.

Sexual Tyrannosaurus · Jun 5, 2019

^I've found the same, drinking a metric ton of water really gets rid of any hunger you feel.

Snake Plissken said:
It's way easier than you think to just stick with water, and you're proof of that.

The eye was an sucker punch at work by some nutcase. It's fine, I'm probably going to get a new house from it since I'm still dealing with daily pain but I tolerate it. The eye doctor today suggested a cold mask to ease my eye muscles.

If you're not working out, a pizza a week won't kill you. Removing soda alone will make you lose weight. My primary goal right now is to get cut before my vacation. I started back up in March after the bulk of my eye injury resolved. I was going to start in February of that week but than this shit happened. I'm athletic all over except my damn lower back fat. It's the last place for fat to go on a man typically.

I trained a lot last year but when I got back from vacation I got so lazy and took off a few months, and wish I didn't now. It's fine since I still have nearly 3 months of training to go and I'm already noticeably larger. I have more time this year before vacation than last year since I was dealing with neck issues and started this time last year. If you gained any previous size, your body regrows it twice as fast than the first time.

I measured my arms last night and my right is less than a half inch bigger than my left at 14.5 inches. I know that's almost puny, but that's pretty good for two and a half months work. I hope I can get into the 15s by August.

Thainitty said:
Yeah it is cool to find others who love Muay Thai and yup that’s why my avy and the name Thainitty well I trained from 1996 to 2000 under Richard Batin (total bad ass and was like a father to me) he moved away for family reasons and I felt like it wasn’t right to train with anyone else...then life got in the way and a million years passed and then after weight lifting was so painful I couldn’t enjoy it I said “hey, I should train again” I’ve been training again for about a year. It’s so great, after the rust came off it feels so natural and I feel so happy when I train.

The black eye it happens from time to time, I never spar with head gear I just don’t like it. Luckily my head and my shins are still hard as rocks sometimes if I’m tired or my neck and shoulders are hurting my heads not in the game until I get cracked a good one and then I remember my head movement. How long have you trained BP3k? If you were in SoCal I’d say we should train together sometime!

Sorry for the late reply fellas, it's been a good 2 weeks or so since I've had a chance to be on.

@Snake, I do hope you get a good settlement out of it it's clearly going to be an ongoing issue for the foreseeable future. Hopefully you can get clean out of that place.

Btw you seem to be the guy who knows the most about leaning out on here, do you have any tips on how to get body fat down? I always used to be at 10% and pretty and was pretty lean but I decided to add some muscle mass this year.. but it did come with fat. I'm at 15% now which isn't terrible, but I've never had to lose fat before and seem to have a hell of a time doing it, even with a caloric deficit and HIIT and all my MT training and what not. I've even cut out the pizza the one time a week but it doesn't seem to want to budge. Any help would be mucho appreciated.

Btw, what's your workout week looking like nowadays?

@ Thainitty, Damn you've been at it for awhile then! It's good to know the conditioning stays on even after you've been out of the game. I've often wondered if I'll lose it if I take a break. I remember the first hard leg kick I took, I couldn't move my leg properly for 5 days or so afterwards:ROFLMAO:

And ah I see about the black eye - that explains it. At my gym we're forced to wear headgear so there's not much of a choice there.

As for me, I also joined because I had a terrible lower back injury and weight training was only exasperating it. I figured doing something with more natural movements for my mobility would help. And help it did, with all the situps and planks we do my lower back pain has all but disappeared. And I gained a hobby that I love more than any other before.

I've only been doing it 8 months now, so I guess i'm still in the noob category in a way. But I've made up for length of time with quantity. I go 4 times a week for 2 hours each time (mixed with some pure boxing training/technique as well). I've never enjoyed a physical activity/sports this much before, even though it can be grueling at times it never feels like work since I love it. And when you finally feel the skills starting to solidify it feels great.

I'd love to train with you but I'm afraid we're too far from each other, I'm up in the cold, damp northwest, and you're in sunny SoCal. I'll drop you a line if I ever come down that way though! But this right here is another reason I love it, it's such a good community, and people from your own gym and others are always so friendly and welcoming.

I've already made a ton of good friends from it and a couple I can see being lifetime friends. Compare that to the gym or pickup soccer etc, where I never made a single friend through years of either activity.

Appreciate you keeping the spirit alive and well man!

It's also great that your original trainer was like a father, always love it when strong bonds like that form.

How often are hitting the training nowadays, injuries and black eyes aside?

Thainitty · Jun 5, 2019

Welcome back BP3k so happy to hear you’re loving Muay Thai!!! And yes traditional boxing training added to your Muay Thai will take you to another level...head movement and good hands make a huge difference but I do love to kick! And knee

well I usually train 2-3 times a week since I’ve been on night shift, once I get back to days I’ll train 4 days a week most likely. I couldn’t agree more about the community and the bond you build with people that you train and fight with! Yes if you are ever down here please let me know I’d love to meet up and train!

Snake Plissken · Jun 8, 2019

Battle Pope 3000 said:
^I've found the same, drinking a metric ton of water really gets rid of any hunger you feel.

Sorry for the late reply fellas, it's been a good 2 weeks or so since I've had a chance to be on.

@Snake, I do hope you get a good settlement out of it it's clearly going to be an ongoing issue for the foreseeable future. Hopefully you can get clean out of that place.

Btw you seem to be the guy who knows the most about leaning out on here, do you have any tips on how to get body fat down? I always used to be at 10% and pretty and was pretty lean but I decided to add some muscle mass this year.. but it did come with fat. I'm at 15% now which isn't terrible, but I've never had to lose fat before and seem to have a hell of a time doing it, even with a caloric deficit and HIIT and all my MT training and what not. I've even cut out the pizza the one time a week but it doesn't seem to want to budge. Any help would be mucho appreciated.

Btw, what's your workout week looking like nowadays?

@ Thainitty, Damn you've been at it for awhile then! It's good to know the conditioning stays on even after you've been out of the game. I've often wondered if I'll lose it if I take a break. I remember the first hard leg kick I took, I couldn't move my leg properly for 5 days or so afterwards:ROFLMAO:

And ah I see about the black eye - that explains it. At my gym we're forced to wear headgear so there's not much of a choice there.

As for me, I also joined because I had a terrible lower back injury and weight training was only exasperating it. I figured doing something with more natural movements for my mobility would help. And help it did, with all the situps and planks we do my lower back pain has all but disappeared. And I gained a hobby that I love more than any other before.

I've only been doing it 8 months now, so I guess i'm still in the noob category in a way. But I've made up for length of time with quantity. I go 4 times a week for 2 hours each time (mixed with some pure boxing training/technique as well). I've never enjoyed a physical activity/sports this much before, even though it can be grueling at times it never feels like work since I love it. And when you finally feel the skills starting to solidify it feels great.

I'd love to train with you but I'm afraid we're too far from each other, I'm up in the cold, damp northwest, and you're in sunny SoCal. I'll drop you a line if I ever come down that way though! But this right here is another reason I love it, it's such a good community, and people from your own gym and others are always so friendly and welcoming.

I've already made a ton of good friends from it and a couple I can see being lifetime friends. Compare that to the gym or pickup soccer etc, where I never made a single friend through years of either activity.

Appreciate you keeping the spirit alive and well man!

It's also great that your original trainer was like a father, always love it when strong bonds like that form.

How often are hitting the training nowadays, injuries and black eyes aside?

Sorry for the late reply! The best thing to do to calculate your needed deficit is to add up what you’re getting now. ALL those online calculators are bullshit since if I went by those, I’d get fat. It’s always bloated numbers that don’t make sense, at least for me. I would say start at a 500 calorie deficit of what you get in total for a cut. You can always remove more, I would say trim 200 more until you get it where you start dropping a pound or so per week.

The best thing to do is get your body weight in protein, close to or slightly above is fine. You’re drinking plenty of water so even 1.5 per pound in protein is fine. It will help you retain your muscle while living off your fat.

I got down to 8% fat by doing a lot of HIIT for like 40 minutes. I was doing that Insanity at home program. I was pretty shredded from it. Try to keep your carbs at maybe 60% of your protein level to test the waters. I’m carb sensitive so I try to keep it low. For fat (I forget how I got the calculation, it was some trainer I follow on YT I think) you need to get between 30-60 in fat per day (I get 40)

This is my first real cut. I was really lean before since I started lifting after losing a bunch of weight first. After injuries and taking an extended break, I’m trying my best to look like I used to years ago.

I do a six day routine.

Sunday is Chest/Abs and cardio in the afternoon
Monday is Cardio once that day
Tuesday is Arms with cardio later
Wednesday is Legs with cardio later
Thursday is Back with with maybe cardio
Friday is Shoulders with maybe cardio

My meals are four solid meals and two protein shakes. You should drink a shake before bed. Never go to bed hungry. One scoop is fine with water. When I was trying for size, I’d put peanut butter in with it. It did help a lot.

Don’t get cardio crazy if your calories get too low, you don’t need it. I fell into that trap and you don’t lose anything. I had to add calories since after what I burn I would get less than a 1,000 a day and your body retains the fat since it goes into survival mode.

I’m 5’8, 168.4 at maybe the same body fat as you. This was the first week of adjusting calories for me. I’m always hungry but it’s gotten better and I can go longer without that urgent gotta eat feeling. I used to weigh in the 140s. I don’t want or need to be again. I just want to have noticeable lines. Having washboard abs would be nice for vacation but it’s not healthy to be like that all the time.

Weigh yourself once a week. I better be under 168 tomorrow. I’m hungry as I type this right now.

Snake Plissken · Jun 8, 2019

Snake Plissken said:
I better be under 168 tomorrow.

167 this morning. IIRC it was 168.4 last Saturday. I started at 170 point something in March until I adjusted calories. So I'm glad my plan is working. Once I get down to a low enough fat percentage, I'll bring my calories back up a little.

Thainitty · Jun 8, 2019

Snake you’re putting in the work man! Way to go brotha!

Snake Plissken · Jun 8, 2019

Thanks. I’m glad starving is doing something. I look forward to Saturday’s since I eat a cheat meal and I have food in my stomach all day and it’s not immediately burned off.

Snake Plissken · Jun 9, 2019

This coming week would be three months of working out straight. I only missed two days I believe. I'm going to take the week off the week after next. I'm burnt out and I need a break. I still have three months to get into even better shape before the beach so I'm not worried about running out of time.

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