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OfflinePDU
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Re: Struggle through the late 20's - Fitness [Re: XUL]
    #18377334 - 06/06/13 11:10 AM (10 years, 9 months ago)

Nice. Just finished a 2.5km swim in about 1hr.

Not the fastest, but i was pretty fatigued going in, and that's the longest i've ever swam. I am mainly focusing on swimming because it is my weakest discipline (swim/bike/run) and my upper body is my weak point.

I swim roughly every 2nd day, and am really starting to see some shape in my shoulders, my arms are solid with muscle and I am seeing some definate pectoral development. The results I see in the mirror are keeping me motivated. I borrowed a wetsuit and plan on starting openwater swims soon, although am admittedly a bit intimidated.

As of this week I am going be aiming to do 1 long bike ride/week at moderate intensity (100-200kms) ramping up until the end of August when I am doing the cycling leg of an Ironman relay (180kms tough course in the desert.)
I haven't really utilized my road bike since i got it 1.5 years ago, and am really just "learning" how to properly ride it. I need to hone by hill climbing ability and endurance and get my endurance nutrition dialed. It should come fairly naturally because of my past as a regular recreational cyclist.

Running - I've started using a "minimal drop" shoe (minimal shoe) with only 3mm raise between the toe and heel and basically no padding. I was expecting a steep learning curve, but it's not too bad. The shoe necessitates a mid or forefoot strike, and as such improves your form and efficiency. I find self standing taller, tighter and leaning forward, running with a more intentional stride and much faster cadence. Over the past year, i've had a problematic relationship with running because i've been wearing big clunky overpadded shoes which didn't "feel right." Low and behold, simplicity has rejuvenated my spirit and made running fun again (painless too!)

Anyways, life is good. I have never felt or looked so good.

I am aiming for a fall marathon with a conservative time goal of under 4 hours. Realistically i think i can make it 3:40.

I am also aiming for a late summer half ironman...

I am finding having these defined goals to really keep me focused.


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OfflineXUL
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Re: Struggle through the late 20's - Fitness [Re: PDU]
    #18436836 - 06/18/13 12:56 PM (10 years, 9 months ago)

Congratulations on the swimming. It is a great skill to develop when you are young because it can save you when you become old and things like running and lifting may be too hard. Once you get your stroke down and get into a rhythm, you will probably have that skill forever.

Quote:

Running - I've started using a "minimal drop" shoe (minimal shoe) with only 3mm raise between the toe and heel and basically no padding.




Ah. We think alike. I am so picky about a running shoe, even though I still wear sneakers.

I agree with the thought that all current humans, at birth, are essentially primal. We are made to walk long distances and run shorter distances without shoes. I have been using the running shoe that the Navy provided me, but I am only satisfied. I once tried to run in a pair of nearly flat footed boat shoes and it felt really great to me. Say, PDU, where are you getting these shoes?

I also believe in flat footed lifting. I lift in my bear feet or in boat shoes.




My lifting is coming along well and I have been jogging as well.

I don't know if I discussed this already, but I have been using the valsalva maneuver and it has been working marvels for me. For example, during a squat, I take a breath when I am standing, flex everything and descend (currently a 3 second descend) into my squat while keeping my entire body flexed; I then, without releasing my breath, begin a hip drive upward and release my breath at the top. The Valsalva Maneuver has been really helping me on multi-joint exercises. I used to lift with a decent amount of asymmetry, but due to the valsalva maneuver I have been able to work out symmetrically and work deeper into my core - reason being that when I hold my breath I have a tighter core pressure which provides me with the ability to maintain symmetry.

I am able to jog 3 miles which is pretty great for me. I am excited to be getting into the pool here pretty soon.

PDU, I noticed one thing about my jog and I inquiring as to your experience with any familiar circumstance. Simply, When I job I always seem to be working my right leg harder. I once heard someone say that my left foot swings out each step. I do not know if this has to do with body mechanics that were given to me at birth or just bad form. Tell me, do you know the appropriate jogging/running form?


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Edited by XUL (06/18/13 01:02 PM)

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OfflinePDU
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Re: Struggle through the late 20's - Fitness [Re: XUL]
    #18438249 - 06/18/13 05:42 PM (10 years, 9 months ago)

I don't know too much about form - i know you should run upright, and leaning forward some, while landing mid or forefoot with your arms tight to your body, penduluming in front of your chest.

I had a real hard time with it when i was wearing big bulky joggy sneakers. Now in my minimal shoes, you essentially have to run on the front half off your foot and let your heel fall (or just brush) the ground very slightly, using your joint extension to absorb shock, rather than the shoe.

To me it is very natural and intuitive, i have taken to it like that, but it will take awhile to build up the muscular endurance in my feet, around the ankle and especially in the lower calf (the soleus muscle gets very fatigued and sore.)

In other words, IME when you don't shrowd your feet in padding, you naturally resort to running with improved form.

I have a "natural" running specialty store right by my house. I wear INNOV8, but their are a few other minimal running specialist companies aswell. Check out Distance runwear's website and check out their brands for something that appeals to you.

However, i really valued the time that the owner of the store gave me, and don't think i would have been satisfied if i just ordered some "minimal" shoes online... I highly recommend going to a specialist running store if at all possible.


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OfflineXUL
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Re: Struggle through the late 20's - Fitness [Re: PDU]
    #18438549 - 06/18/13 06:48 PM (10 years, 9 months ago)

Roger that.


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OfflineCrystal G
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Re: Struggle through the late 20's - Fitness [Re: Ando Banko]
    #18443163 - 06/19/13 04:03 PM (10 years, 9 months ago)

Quote:

XUL said:

I cut my "carbohydrates"(pasta, rice, bread, potatoes) by 80%. I on my plate I replaced them with lots of carbohydrates from broccoli, asparagus, and dark greens in general.

I totally cut out soda from my diet. Not only did I cut it out because of my diet, but also because I have been whitening my teeth lately and I don't drink dark liquids unless I have to. Although I do drink some Gatorade after workouts and such.

I cut out most dairy products too.

In totality my plate is usually made up of some sort of fresh meat, unsalted nuts and seeds, vegetables, fruits, and sometimes a small portion of brown rice.


I can tell you, coming off of foods like pizza, burgers, and processed food in general is hard. I JUST WANT A BURGER. At the end of every week I am going to allow myself to splurge for one meal. I think this week I will have pizza!




It's actually a good thing that you allow yourself a cheat meal or even an entire cheat day once a week or every other week. Especially when you go consistently low carb, you get to a certain point where the weight becomes harder and harder to lose. You can jumpstart your metabolism again by having a cheat day once every 1-2 weeks.

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OfflineCrystal G
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Re: Struggle through the late 20's - Fitness [Re: withoutawire]
    #18443224 - 06/19/13 04:12 PM (10 years, 9 months ago)

Quote:

withoutawire said:
Quote:

XUL said:
Quote:

Your body doesn't care if the calories come from cookies or chicken.




I disagree.

Muscle growth and your body in general will respond differently to two foods of different nutritional value.




You can disagree all you want, or you can go read the facts. Your body doesn't care if a fat comes from cookies or nuts. It doesn't care if sugar comes from candy or fruit. A fat is a fat. A carb is a carb. Complex carbs give more sustained energy, but besides that your body really, really doesn't discern between 1g of fat and 1g of fat because it's the same thing. 1g of carbs is the same thing as 1g of carbs.




There was actually a study that I really wish I had saved, because I tried searching for it again on the internet and couldn't find it... but it controlled for diet on 3 different groups of people. In 1 group, they gave them a calorie-deficient meal that was all high carb, like potato chips and Ho-Ho's and things like that. To the second group, they gave them a calorie-deficient meal that was a mix between high carb and protein. To the third group, they gave them a high protein, veggie only, calorie-deficient meal plan. If I remember correctly, they gave each group roughly 1800 calories a day to eat. The high protein, low carb group lost the most weight out of the 3 (something like 12-18 pounds in 1 month on average), with the high-carb group losing the least weight out of the 3 (something like 3-4 pounds in 1 month on average)

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Re: Struggle through the late 20's - Fitness [Re: Crystal G]
    #18444545 - 06/19/13 09:08 PM (10 years, 9 months ago)

Just some notes that I would try and add in: 1) you guys should try barefoot running. It does wonders for your running and running posture. First 2 days are painful and actually hurt afuckton. After that, your running corrects itself. Also, try "vibrams"

2) If you workout first thing in the morning that works best for me. It wakes me up and I also have an empty stomach to run on

3) switching from smoking weed to vaporizing makes a HUGE difference for your lungs. Very noticeable

4) sometimes making a healthy meal from scratch is a bitch. It take too much time. A helpful tip would be to eat raw foods when in a hurry. A raw carrot tastes a lot better than you would think

Edited by topdog82 (06/19/13 09:10 PM)

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OfflineXUL
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Re: Struggle through the late 20's - Fitness [Re: topdog82]
    #18444778 - 06/19/13 10:02 PM (10 years, 9 months ago)

I just lifted then ran 2 miles up a dark woodland trail through Appalachia. At the top of the hill we stopped to smoke a doobie and watch the lightning bugs flicker in the dark.

I feel great for 27. I feel better than when I was 22.

I have certainly beat eating a lot though!



:awehigh:


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OfflineXUL
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Re: Struggle through the late 20's - Fitness [Re: XUL]
    #18476592 - 06/26/13 08:52 PM (10 years, 8 months ago)

Here is the problem again! I am working out hard as hell now, but I can't eat enough! I could spent all day eating. It pisses me off because I will go to bed hungry but I am just to tired to go cook.

Arg!


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OfflinePDU
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Re: Struggle through the late 20's - Fitness [Re: XUL]
    #18476887 - 06/26/13 09:58 PM (10 years, 8 months ago)

I weighed myself yesterday for the first time 6 months or more. I was 178 last time, drinking whole milk, eating lots of butter, and deadlifting.

Since i've been hitting the endurance sports, and cleaned up my diet i now sit at 165.

This is my optimal weight. I have certainly put on muscle, and leaned out.

I suppose this is my first experience with a bulk and then cut, although not really intentional.


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OfflineXUL
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Re: Struggle through the late 20's - Fitness [Re: PDU]
    #18478260 - 06/27/13 06:40 AM (10 years, 8 months ago)

Quote:

PDU said:
I weighed myself yesterday for the first time 6 months or more. I was 178 last time, drinking whole milk, eating lots of butter, and deadlifting.

Since i've been hitting the endurance sports, and cleaned up my diet i now sit at 165.

This is my optimal weight. I have certainly put on muscle, and leaned out.

I suppose this is my first experience with a bulk and then cut, although not really intentional.





How tall are you?

I am currently at 178/180, but I am just hungry all the time. I don't have many days to exercise, so instead I will lift my usual routine and then go do an intense run which breaks my body down all the way. I am usually left laying on my floor saying.... ohhh yea.. that was the shit. lol


I fear that in about 5 months when I go into a strength routine that food will again become a chore. It already has...


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OfflinePDU
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Re: Struggle through the late 20's - Fitness [Re: XUL]
    #18478698 - 06/27/13 09:28 AM (10 years, 8 months ago)

6'

I have started eating less throughout the day, snacking less, and eating whole foods; fruits and vegetables.

Infact i just used an online calculator to calculate my estimated energy requirements, and it suggested i eat 3100+ calories/day to maintain my weight.

I don't track calories, but i suspect that i am largely below this, and am frequently in calorie deficiet.

Although I would like to bulk up (in the chest and shoulders), i have to say my energy levels, athletecism and general feelings of well being are better than ever before, and i am certainly not experiencing muscle loss.

I think i will just keep on doing what i am doing, and then maybe follow a strength routine in the winter, and adjust my eating habits if necessary.

However, i understand where you are at. I used to be always hungry, and my hunger would control my life. I believe i ate largely out of boredom or habit.


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OfflinePDU
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Re: Struggle through the late 20's - Fitness [Re: PDU]
    #18478705 - 06/27/13 09:31 AM (10 years, 8 months ago)

What are your goals XUL?


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OfflineXUL
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Re: Struggle through the late 20's - Fitness [Re: PDU]
    #18534794 - 07/09/13 03:48 PM (10 years, 8 months ago)

I do not track calories either PDU. At this point, due to the volume of my training, I am even able to eat a lot more complex carbohydrates, to an extent.

To answer you question I am practicing resistance training with a hypertrophy prescription. Currently I am doing a two day split, one workout designated to the legs and one to the upper body. Both of these splits involve multi-joint and single-joint exercises and the routine's volume and load varies from day to day, rotating through reps of 4x10, 5x5, and 3x15, and also varies in rest periods. I lift at a tempo of 311 (3 negative) and I use the valsalva maneuver.

I also do minimal running. About 2 miles once or twice a week.

I feel great and I look great. I feel like a bit of a body builder because I am starting to look great. But most importantly I am training for health, long term adaptations, and so that I can squat off the toilet when I am 70.


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InvisibleVivaLaMushie
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Re: Struggle through the late 20's - Fitness [Re: XUL]
    #18534805 - 07/09/13 03:50 PM (10 years, 8 months ago)

You can do it, XUL!


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OfflineXUL
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Re: Struggle through the late 20's - Fitness [Re: VivaLaMushie]
    #18606816 - 07/24/13 08:24 PM (10 years, 8 months ago)

Now, after two weeks of rest, I am on to another hypertrophy program.

This phase cranks up the volume as well as a variety of heavy to light loads.

I just kicked ass for the past two days.

Diet good. Lifts good.

All good.


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OfflinePDU
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Re: Struggle through the late 20's - Fitness [Re: PDU]
    #18766110 - 08/27/13 09:35 PM (10 years, 6 months ago)

Quote:

PDU said:

As of this week I am going be aiming to do 1 long bike ride/week at moderate intensity (100-200kms) ramping up until the end of August when I am doing the cycling leg of an Ironman relay (180kms tough course in the desert.)
I haven't really utilized my road bike since i got it 1.5 years ago, and am really just "learning" how to properly ride it. I need to hone by hill climbing ability and endurance and get my endurance nutrition dialed. It should come fairly naturally because of my past as a regular recreational cyclist.





So I did my race - our team came 10th in the mixed sex relay category. I burned the bike ride - 5:50:57. I passed most everyone in the relay category except for a few elites. Felt great, Really strong. I experienced cramping for the last 40kms but was able to sustain through to the end. The cramping was caused by diluting my sodium levels ... basically, i sweat and drank too much and should have been taking salt pills to keep y blood/sodium levels where they need to be. Lesson learned.

It was a really great introduction to triathalon, and did alot for building my confidence. Since i train alone, i didn't really know where I was at performance wise - but now i know i can hold my own, and have potential to go to an elite level when i fully commit myself.

Sounds like I'll be doing the full event next year, so i've got 362 days to develop my run and swim skills.

I just wanted to brag - thanks for reading.


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OfflineXUL
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Re: Struggle through the late 20's - Fitness [Re: PDU]
    #18786602 - 09/01/13 07:13 PM (10 years, 6 months ago)

Quote:

PDU said:
Quote:

PDU said:

As of this week I am going be aiming to do 1 long bike ride/week at moderate intensity (100-200kms) ramping up until the end of August when I am doing the cycling leg of an Ironman relay (180kms tough course in the desert.)
I haven't really utilized my road bike since i got it 1.5 years ago, and am really just "learning" how to properly ride it. I need to hone by hill climbing ability and endurance and get my endurance nutrition dialed. It should come fairly naturally because of my past as a regular recreational cyclist.





So I did my race - our team came 10th in the mixed sex relay category. I burned the bike ride - 5:50:57. I passed most everyone in the relay category except for a few elites. Felt great, Really strong. I experienced cramping for the last 40kms but was able to sustain through to the end. The cramping was caused by diluting my sodium levels ... basically, i sweat and drank too much and should have been taking salt pills to keep y blood/sodium levels where they need to be. Lesson learned.

It was a really great introduction to triathalon, and did alot for building my confidence. Since i train alone, i didn't really know where I was at performance wise - but now i know i can hold my own, and have potential to go to an elite level when i fully commit myself.

Sounds like I'll be doing the full event next year, so i've got 362 days to develop my run and swim skills.

I just wanted to brag - thanks for reading.





Pretty neat, PDU. It sounds like you have a solid strategy worked out.

I have been feeling great lately. I have been lifting with much success and I have been doing long river swims. The river I swim in is dammed up and it is a massive gaping river where people canoe, boat, and swim. Of course find only myself swimming long distances, but it is really really nice. I feel really peaceful when I do it. So far I have been doing a mile here and there. Sometimes I do it at night too.

Last time I got a bunch of yarn and glowsticks and made myself a satchel rope covered with glow sticks. My friends said they could see me glowing underwater as I swam and dived in the dark night liquid river! It was really cool.

I want to keep swimming into October and possibly November and so I am looking for a thermal swim cap and a wet suit to start practicing in. Have you have used a wet suit before?

I am not sure where to start. I think I am going to buy it now and experiment so that I don't end up killing myself!

What I would really love is to have a 1 mile swim during a snow fall!


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OfflinePDU
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Re: Struggle through the late 20's - Fitness [Re: XUL]
    #18787143 - 09/01/13 09:20 PM (10 years, 6 months ago)

I have my fathers old wetsuit, but haven't used it yet. They are very hot, and bouyant (sp?) and make swimming considerably easier, from my understanding. Since swimming is my weakest discipline and I am really going to focus on improving that through the fall and winter before starting open water swims in the summer.

There are a few clubs that do lake swims, but they are a fairly far drive. I will likely be learning open water swimming in the ocean.


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OfflineCrystal G
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Re: Struggle through the late 20's - Fitness [Re: PDU]
    #18787617 - 09/01/13 11:04 PM (10 years, 6 months ago)

I find swimming to be considerably more difficult with a wetsuit. You are dragging a lot more weight and there's more resistance, while ur less dextrous. I'm a lot faster when I swim without the wetsuit than with.

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