Author Topic: Strength & Fitness 2016  (Read 350194 times)

Bracken_Joy

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Re: Strength & Fitness 2016
« Reply #400 on: January 25, 2016, 10:04:15 AM »
I am finding myself growing impatient for the arrival of Spring and Summer...to start pursuing my outdoor passions and hobbies...to test my evolving physical capabilities...it continues to be an exciting, fulfilling journey.

There with you! There has been a hint of spring in the air the last couple days, and I've been fantasizing about:
asparagus, artichokes, and rhubarb
hiking, lake swimming, and camping
and taking naps in the sun.

If any of you read my journal, you know I'm going back to basics, and I am all about shifting my perception to understand the awesomeness that is each day (or you will...working on that post now). I get that summer is awesome, and I do love it (even though I carry enough...um...fat to make anything over 60F uncomfortable), but the outdoors is awesome year round. JS recently talked about reading radar maps to time runs, everyone who went to the Seattle Meetup commented on how great it was to take a walk in the rain with like minded people. The summer offers a plethora of adventures. What really sets us apart is the awesome adventures we have year round. Don't forget that! I sledded down my street a month ago because plows aren't quite willing to come on my street. It was amazing. A plastic bag can make that fun (although painful in the nether-regions - and for the love of god only do it when there is snow).

I do read your journal, actually =) Winter has some wonderful things to offer too, and I do try to avail myself of them. Lately it has been:
Broccoli, Brussel Sprouts, and Butternut squash
Snowshoeing, trail runs where your splatter mud all up your back and feel the most AWAKE as any other time in life
And reading on the couch wrapped in a quilt with my dog with a hot cut of coffee

Doesn't mean I don't love Spring and summer. Way less gear, and much easier to clean up after outdoor activities. Also, I HATE HATE HATE camping in the cold winter rain. Well, the mud, to be specific. It just sucks and I don't enjoy it. Snow? Great. Light spring rain? Sure. Muck? I'm out.

I do agree though, that it's easy to lose the value of today in the anticipation of tomorrow.

Sorry for derailing the S&F thread though!

AcftW

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Re: Strength & Fitness 2016
« Reply #401 on: January 25, 2016, 03:16:19 PM »
I'm also looking into either Yoga or Pilates at gyms for flexibility and joint health.  From strictly that perspective (and not the meditation part of yoga), which would you guys recommend?

I didn't want this missed, so will do my own best to reply.

I have largely steered away from yoga, no real reason, just didn't feel I fit with the culture or something. (That feels a little silly to me, but oh well.) Pilates interested me more, because I didn't want to get spiritual or anything and really wanted to support my core strength more than anything else. Last summer I was sidelined for a month with a big joint injury, and started looking into healing and prevention. I decided on Pilates, but ultimately found I wasn't doing it on my own, and there were no Pilates classes during my child care hours. I talked with a few instructors and ultimately decided that a mix and match of any core strength and stretch would be fine, so now in a week I do any of: strength yoga class (no meditation), swimming, core strength circuit. I'm super happy with this mix so far, as is my body.

There are so many different types of yoga, at least two styles/schools of Pilates, yoga-Pilates fusion classes, and then unspecified "strength and stretch" gigs, with ardent fans and detractors of every single one. I think lots of people are of the mind that any that include key elements can work.

I would just look for the essential elements in a time and place you can and will do it. I would think that would be more important than the name.

This is great, thanks for the advice.

The culture aspect of it is a concern of mine as well, but I'll have to see if gyms around here have a strength/stretch specific yoga class.  It looks like the Pilates is already out of the question with my schedule.

In other news, I had an unusually bad day yesterday, and it spilled over to today making me not feel like going to the gym.  I made myself go, and ended up getting mad at the barbell and muttering expletives at it while deadlifting.  So today's workout was super light feeling lol. :)

Jon_Snow

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Re: Strength & Fitness 2016
« Reply #402 on: January 25, 2016, 03:32:52 PM »
I'm not sure 600 calories of cardio, followed by 1.5 hours of weights can ever really feel truly GOOD...but you know what...I needed that BADLY. Very much a feeling of things being RESET.

Onward. :)


karaishere

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Re: Strength & Fitness 2016
« Reply #403 on: January 25, 2016, 06:21:27 PM »
I've have a change for my weekly goals as my PT after care is evolving! If these can be updated on the goals post, please? :)
- 2x per week short run/walk intervals and stability exercises
- 1x per week do a long run
- 1x per week do a WOD
- 2x per week do yoga and/or mobility stretches

I'm pretty excited to see how my knee handles running 3 days per week! I'm feeling really positive and hopeful about it.

griffin

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Re: Strength & Fitness 2016
« Reply #404 on: January 25, 2016, 07:49:56 PM »
Checking in as well!
Squat - 220x5
DL - 265x5
Bench - 175x5
Total: 660.
Linear progression going well still. Up to 190 pounds body weight so 200 by may is hardly a stretch. I might even be able to get to ~210 before summer cut. Actually counting calories is helping me a lot here. It's nice having some accountability here :)

EngineerYogi

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Re: Strength & Fitness 2016
« Reply #405 on: January 25, 2016, 08:06:32 PM »
I'm also looking into either Yoga or Pilates at gyms for flexibility and joint health.  From strictly that perspective (and not the meditation part of yoga), which would you guys recommend?

I didn't want this missed, so will do my own best to reply.

I have largely steered away from yoga, no real reason, just didn't feel I fit with the culture or something. (That feels a little silly to me, but oh well.) Pilates interested me more, because I didn't want to get spiritual or anything and really wanted to support my core strength more than anything else. Last summer I was sidelined for a month with a big joint injury, and started looking into healing and prevention. I decided on Pilates, but ultimately found I wasn't doing it on my own, and there were no Pilates classes during my child care hours. I talked with a few instructors and ultimately decided that a mix and match of any core strength and stretch would be fine, so now in a week I do any of: strength yoga class (no meditation), swimming, core strength circuit. I'm super happy with this mix so far, as is my body.

There are so many different types of yoga, at least two styles/schools of Pilates, yoga-Pilates fusion classes, and then unspecified "strength and stretch" gigs, with ardent fans and detractors of every single one. I think lots of people are of the mind that any that include key elements can work.

I would just look for the essential elements in a time and place you can and will do it. I would think that would be more important than the name.

This is great, thanks for the advice.

The culture aspect of it is a concern of mine as well, but I'll have to see if gyms around here have a strength/stretch specific yoga class.  It looks like the Pilates is already out of the question with my schedule.

In other news, I had an unusually bad day yesterday, and it spilled over to today making me not feel like going to the gym.  I made myself go, and ended up getting mad at the barbell and muttering expletives at it while deadlifting.  So today's workout was super light feeling lol. :)

There are so many varieties of yoga: hatha or yin yoga are more focused on the flexibility and gentle stretching whereas Vinyasa/Ashtanga/Power/Flow yoga is more about strength and the various sequencing between postures. Bikram is hot yoga (like you might pass out hot) and uses 26 poses, the guy who invented it has some lawsuits against him for being a bit of a quack but the classes are always identical no matter the instructor and no meditation involved.

I'd personally just shop around studios, there are two near me and one has an altar with a hindu god on it at the front of the class, the other plays hip hop music. :P You might be able to gain insight from the naming conventions of the studios (Veera is the hindu one, the name is sanskrit for warrior) or the other types of classes they offer, but most places offer cheap trials or even "first class free" deals.

Good luck! I love yoga, I started with an ashtanga/power yoga style at a military gym but have grown with it over the years to the point I really appreciate the meditation aspects now too. The "nap" at the end of the yoga class is the best part. ;)

EngineerYogi

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Re: Strength & Fitness 2016
« Reply #406 on: January 25, 2016, 08:12:40 PM »
Still new to the forum but can I join in on this? I have a little more experience here than I do in the money threads (goals...goals...) :/

I have been lifting for several years now and have competed in two NPC Bikini Competitions. This year I am taking a long "off season" and I decided not to compete again until 2017 mostly because it is so obscenely expensive but also because I really need to build more muscle size/definition to be competitive. So my goals are related to my hobby in hopes I'll compete again next year but I also set some strength goals because it always nice to have something a little more tangible to achieve.

Fitness goals 2016:

Bench 150lbs
Squat 200lbs
Deadlift 250lbs

Maintain 18-20% body fat
Reverse Diet to 2750 calories
Add mass to my hamstrings and shoulders

Hedge_87

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Re: Strength & Fitness 2016
« Reply #407 on: January 26, 2016, 08:04:00 AM »
Well I missed all of last week due to scheduling issues and part laziness lol, but got back into it this morning with a killer squat workout and a ~2 mile walk early this morning. It was a beautiful crisp winter morning the sky was clear and the moon was so bright. It was really peaceful, I will try and keep this morning n mind when I really don't want to head out to the garage and lift on cold mornings. Sometimes the hardest part is getting out of the door. Still need to work on my other goals though.

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Re: Strength & Fitness 2016
« Reply #408 on: January 26, 2016, 09:18:54 AM »
Still new to the forum but can I join in on this? I have a little more experience here than I do in the money threads (goals...goals...) :/
[...]
Fitness goals 2016:
[...]

Welcome to the gauntlet. I've got you added to the tracking post.

monstermonster

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Re: Strength & Fitness 2016
« Reply #409 on: January 26, 2016, 10:26:49 AM »
Tried another new gym this morning (this classpass thing is fun!) and we did Olympic lift circuits. I did 48 squat thrust-deadlifts (65 lbs), 87 russian twists (5 lb medicine ball), 48 KB swings (26 lbs), climbed a 14-foot wall and repelled down 4 times, and a bunch of other less-impressive sounding but still really damn hard stuff.

Some day I'll be strong. But for now, 65lbs *is* more than half my weight. So I'm getting there.

Bracken_Joy

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Re: Strength & Fitness 2016
« Reply #410 on: January 26, 2016, 05:48:37 PM »
Upped my push press! Was doing just the bar before (45lbs), up to 65lbs now. Did 5! This is a big deal for me, as my arms aren't exactly my strongest muscles.

Also did squats, working up to 3x3 at 95lbs, and deadlifts, working up to 1x1 at 155lbs. Was in lifting shoes for the deadlift, whereas I was barefoot Monday- nice that I can still pull my PR with the deficit of the shoes to overcome.

Didn't workout yesterday. I did, however, sit in the sunshine with my dog and read for 2 hours. Counts for wellness anyways =)

use2betrix

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Re: Strength & Fitness 2016
« Reply #411 on: January 26, 2016, 06:58:08 PM »
My bench is getting back closer to where it used to be. Put up 275x6 on decline tonight. My PR is 275x10 on flat, but I was also 15 lbs heavier at the time. I looked a lot better then too lol. Good to have goals though!

bloomability

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Re: Strength & Fitness 2016
« Reply #412 on: January 26, 2016, 07:25:38 PM »
Upped my push press! Was doing just the bar before (45lbs), up to 65lbs now. Did 5! This is a big deal for me, as my arms aren't exactly my strongest muscles.

Also did squats, working up to 3x3 at 95lbs, and deadlifts, working up to 1x1 at 155lbs. Was in lifting shoes for the deadlift, whereas I was barefoot Monday- nice that I can still pull my PR with the deficit of the shoes to overcome.

Didn't workout yesterday. I did, however, sit in the sunshine with my dog and read for 2 hours. Counts for wellness anyways =)

I did presses today too! Upper body strength is so hard for me to build. Keep pushing.

Quetzal

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Re: Strength & Fitness 2016
« Reply #413 on: January 26, 2016, 08:27:50 PM »
Hi all. I'm a bit behind posting last week's results, but generally am moving in the right direction.

Cardio (all treadmill, aim for 80% target heart rate) - best session yet last Monday (68 minutes, HR 145) followed by good sessions Thursday (40 minutes, HR 138) and Sat (45 mins, HR 145). Still trying to learn the heart rate settings on the treadmill I'm using; it shuts down on me if my heart rate gets 10 points above what I've dialed in is the goal and sometimes my heart rate spikes (at least my monitor says so) for no good reason and the workout stops. So tracking is a bit wonky.

Sleep - after watching how differently I felt on the days where I slept lots versus didn't, have upped my sleep goal to 8 hours/night which I hit 5 times last week!

Quality nutrition - at some point I need to stop drinking, as it definitely can't be moving me toward my body fat composition goal. But until I make the decision, I'm pleased with my meal planning and home cooking. More veggies in my diet, more leftovers for next night/ lunch, less worry generally about meals when I'm planning out 4 solid dinners per week in advance. Good all,the way around.

And then we have Convict Conditioning. I think I got intimidated after not being able to do the leg raises or squat step 1 exercises, so have done nothing since. Was trying to decide if I should buy the book and went online and started to wonder if I'd be better served having a book like it, but geared toward women. I'd welcome anyone's input based on your experiences. Regardless, I need to get back on that wagon and get some strength training in. What appealed to me about the CC description is the steady progression which made it sound incrementally achievable. But then when I couldn't do 2/4 exercises at the initial level with proper form....

Thoughts?


EngineerYogi

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Re: Strength & Fitness 2016
« Reply #414 on: January 27, 2016, 09:15:43 AM »
Hi all. I'm a bit behind posting last week's results, but generally am moving in the right direction.

Cardio (all treadmill, aim for 80% target heart rate) - best session yet last Monday (68 minutes, HR 145) followed by good sessions Thursday (40 minutes, HR 138) and Sat (45 mins, HR 145). Still trying to learn the heart rate settings on the treadmill I'm using; it shuts down on me if my heart rate gets 10 points above what I've dialed in is the goal and sometimes my heart rate spikes (at least my monitor says so) for no good reason and the workout stops. So tracking is a bit wonky.

Sleep - after watching how differently I felt on the days where I slept lots versus didn't, have upped my sleep goal to 8 hours/night which I hit 5 times last week!

Quality nutrition - at some point I need to stop drinking, as it definitely can't be moving me toward my body fat composition goal. But until I make the decision, I'm pleased with my meal planning and home cooking. More veggies in my diet, more leftovers for next night/ lunch, less worry generally about meals when I'm planning out 4 solid dinners per week in advance. Good all,the way around.

And then we have Convict Conditioning. I think I got intimidated after not being able to do the leg raises or squat step 1 exercises, so have done nothing since. Was trying to decide if I should buy the book and went online and started to wonder if I'd be better served having a book like it, but geared toward women. I'd welcome anyone's input based on your experiences. Regardless, I need to get back on that wagon and get some strength training in. What appealed to me about the CC description is the steady progression which made it sound incrementally achievable. But then when I couldn't do 2/4 exercises at the initial level with proper form....

Thoughts?

Why type of workouts are you looking for? Body weight? Do you have access to a gym?

karaishere

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Re: Strength & Fitness 2016
« Reply #415 on: January 27, 2016, 12:03:41 PM »
Hi all. I'm a bit behind posting last week's results, but generally am moving in the right direction.

Cardio (all treadmill, aim for 80% target heart rate) - best session yet last Monday (68 minutes, HR 145) followed by good sessions Thursday (40 minutes, HR 138) and Sat (45 mins, HR 145). Still trying to learn the heart rate settings on the treadmill I'm using; it shuts down on me if my heart rate gets 10 points above what I've dialed in is the goal and sometimes my heart rate spikes (at least my monitor says so) for no good reason and the workout stops. So tracking is a bit wonky.

Sleep - after watching how differently I felt on the days where I slept lots versus didn't, have upped my sleep goal to 8 hours/night which I hit 5 times last week!

Quality nutrition - at some point I need to stop drinking, as it definitely can't be moving me toward my body fat composition goal. But until I make the decision, I'm pleased with my meal planning and home cooking. More veggies in my diet, more leftovers for next night/ lunch, less worry generally about meals when I'm planning out 4 solid dinners per week in advance. Good all,the way around.

And then we have Convict Conditioning. I think I got intimidated after not being able to do the leg raises or squat step 1 exercises, so have done nothing since. Was trying to decide if I should buy the book and went online and started to wonder if I'd be better served having a book like it, but geared toward women. I'd welcome anyone's input based on your experiences. Regardless, I need to get back on that wagon and get some strength training in. What appealed to me about the CC description is the steady progression which made it sound incrementally achievable. But then when I couldn't do 2/4 exercises at the initial level with proper form....

Thoughts?

Why type of workouts are you looking for? Body weight? Do you have access to a gym?

I don't know if you'd be interested, but the Betty Rocker has a bunch of free body weight circuits. Very rarely does she use equipment, and if she does, she encourages you to use what's around the house.
http://thebettyrocker.com/category/my-workouts/

EngineerYogi

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Re: Strength & Fitness 2016
« Reply #416 on: January 27, 2016, 12:46:05 PM »
And then we have Convict Conditioning. I think I got intimidated after not being able to do the leg raises or squat step 1 exercises, so have done nothing since. Was trying to decide if I should buy the book and went online and started to wonder if I'd be better served having a book like it, but geared toward women. I'd welcome anyone's input based on your experiences. Regardless, I need to get back on that wagon and get some strength training in. What appealed to me about the CC description is the steady progression which made it sound incrementally achievable. But then when I couldn't do 2/4 exercises at the initial level with proper form....

Thoughts?

http://www.amazon.com/The-New-Rules-Lifting-Women/dp/1583333398 or http://www.amazon.com/Strong-Workout-Programs-Metabolism-Strength/dp/1583335757/

EngineerYogi

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Re: Strength & Fitness 2016
« Reply #417 on: January 27, 2016, 01:01:28 PM »
Had a success this week, looked at progress on my current reverse diet and I'm up to 2136 calories daily and body fat is at about 18%, I started at 15% body fat in November from my bikini competition and eating 1260 calories a day (ouch, I was starving and super lean). It's been an up and down process but I'm happy with where I am now and will work to continue to increase calories and maintain current body fat.

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Re: Strength & Fitness 2016
« Reply #418 on: January 27, 2016, 02:25:25 PM »
Managed the 2nd run of the week today! Starting off slowly as not to aggravate my knee, but I did just over 1.5 miles.

As February is just round the corner I think it would be great if everyone could post a progress report on their goals from the beginning of Jan!

I'll be doing it even if no one else joins me. :)

jordanread

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Re: Strength & Fitness 2016
« Reply #419 on: January 27, 2016, 03:18:50 PM »
And then we have Convict Conditioning. I think I got intimidated after not being able to do the leg raises or squat step 1 exercises, so have done nothing since. Was trying to decide if I should buy the book and went online and started to wonder if I'd be better served having a book like it, but geared toward women. I'd welcome anyone's input based on your experiences. Regardless, I need to get back on that wagon and get some strength training in. What appealed to me about the CC description is the steady progression which made it sound incrementally achievable. But then when I couldn't do 2/4 exercises at the initial level with proper form....

Thoughts?

First, this is based on my experience, and I've restarted by the time I get to Step 5 for one reason or another.
Second, I'm a guy.
Third, I'm not genetically fit. Any time I've gotten remotely fit, it's been in spite of my genetic make up, not because of it.
Fourth, even though I have my problems, I am one damn smart individual, and I love researching things.

To that end, I will say that there are some of the initial steps I couldn't do with proper form the first time I tried. I mentioned the squat section earlier this year, with a quote from the book. To that end, even though I've only missed one week of squats this year, I still can't perform it with proper form. Considering that lesson, and applying it to the other progressions, I took away the following:

  • There are instances in which the shape of one's body prevents proper form even before the muscles can truly engage.
  • There are instances in which the muscle's are too weak to complete the entire exercises.

Here is what I do. In instance 1, I do exactly what I can, starting with proper form. I may not be able to complete the exercises, and then won't mark it as a completed set, even though I will do my bastardized version of the exercise up to the progression standards if I can (even though I won't progress until I can do it perfectly). When this happens, other life changes (or maybe just more progressions on the other exercises) will have a huge impact on how one progresses. The CC program doesn't specify what these other things may be, and I like to think that's because Paul Wade is super-smart, but it's probably the simple fact that all bodies are different, and one needs to experiment with nutrition.

As I'm writing it out, I realize that in instance 2, I do almost the same thing. What I do in instance 2 specifically is go as far as I can using proper form. I've found that when I'm too weak, I hit bad form faster than I hit muscle failure (or I fall over). To that end, I use my judgement as far as progress goes (getting lower, getting higher, getting deeper), and try to continue until I can actually do step 1.

I hope that helps.


Had a success this week, looked at progress on my current reverse diet and I'm up to 2136 calories daily and body fat is at about 18%, I started at 15% body fat in November from my bikini competition and eating 1260 calories a day (ouch, I was starving and super lean). It's been an up and down process but I'm happy with where I am now and will work to continue to increase calories and maintain current body fat.

Holy crap!! Can you give a touch more back story (if you don't mind)? I know you said you were in bikini competitions, but looking at your other posts, you have a lot of knowledge to share. I feel like a background post would be helpful.

I'll be doing it even if no one else joins me. :)

Even if nobody does your exact bit, everyone here is joining you. :)

EngineerYogi

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Re: Strength & Fitness 2016
« Reply #420 on: January 27, 2016, 05:14:46 PM »
Had a success this week, looked at progress on my current reverse diet and I'm up to 2136 calories daily and body fat is at about 18%, I started at 15% body fat in November from my bikini competition and eating 1260 calories a day (ouch, I was starving and super lean). It's been an up and down process but I'm happy with where I am now and will work to continue to increase calories and maintain current body fat.

Holy crap!! Can you give a touch more back story (if you don't mind)? I know you said you were in bikini competitions, but looking at your other posts, you have a lot of knowledge to share. I feel like a background post would be helpful.


Fitness and food have been my hobbies for years. It started with eating healthier by cooking at home in 2007 and has grown from there. I took some weight lifting and running classes at the community college while I was also doing gen. eds. for my bachelor's degree. In 2010 I started going to yoga twice a week while my husband was deployed and fell in love. It was the first time I'd found something that I was willing to stick to fitness wise. I continued going twice a week and would squeeze in the occasional spin class(stationary cycling) when I could. When I graduated from college (BS in Mechanical Engineering) in 2012 I started weight lifting a little more frequently though not super consistent because my new job was ultra demanding and I started an online Masters program so I was very busy.

Around that same time, a friend convinced me to start going to a weight lifting circuit type class at a local gym that only catered to women (not Curves, we were doing squats/bench/deadlift/TRX/pull ups/etc). I liked the weight lifting classes so I stayed with them and would workout 4-6 days a week when work wasn't insanely busy. That gym also had an advanced program for training girls for bikini and figure competitions. They participated in the same sessions that I did, but had extra sessions as well and more specific nutrition guidelines plus posing practices. I had to take some time off from this gym because I started traveling for work, I dabbled for a couple months in Crossfit in Salt Lake City, UT but again consistency was hard because of the work schedule.

Life slowed down a tad (still doing online grad school and working full time but only 40 hrs/per week vs 60-80) and I went back to the women's gym and started training for my first bikini competition in March 2014. I stuck with training 4-6 days a week, with 2 hour sessions twice a week. Then life happened and DH and I got relocated from NM to Northern California so I jumped in with an online personal trainer. He helped me with training and nutrition and I eventually hired a posing coach that was local to me. I dropped to about 13% body fat and competed in my first NPC Bikini Competition in Sacramento Nov 1st, 2014. I stuck around with that same personal trainer/coach for a few more months and switched over to a power lifting training program and even did some strong man lifting until May 2015. Then I realized I needed someone with more experience with bikini girls and switched to the local team(who I'd used for posing) for all aspects of competition prep (training/diet/posing). I had a rough time coming out of my first show and went from 13% body fat to 27% in roughly 6 months. The new team/coach managed to diet me back down to about 15% for my second competition Nov. 7th, 2015. This was an incredibly brutal process, and we are in the process of reverse dieting now.

There is a lot to be said for nutrition practices not just what you eat but also how much or how little. Dieting can have huge consequences on a person, I'm learning that now. My first few coaches dieted me on too few calories and it really hurt my metabolism. I took a training course and received a certification from Eat To Perform(ETP) just this month and learned a ton about how the body works and how dieting can affect it. The coach/team I have now understand all of that (not associated with ETP but follow similar nutritional guidance) and are working to increase my calorie intake back up so that I can "diet" on more calories the next time I want to drop body fat for a competition.

So, I'm not going to compete this year 1) it's insanely expensive 2)my body still needs time to repair my metabolism 3)I need to build more muscle mass and to do that I need to be eating more.

Oh and through all of this my nutrition has varied widely:
2007-2012: transitioned from eating out a lot and only eating packaged food to learning how to cook and cooking most meals at home to eating only "real food" to "clean eating"
2012: learned about calorie counting and roughly tracked for a month, lost some weight
2013: started following the paleo diet, dabbled in food tracking again
2014: stayed with the paleo diet and then did macro tracking for my competition prep while sticking to paleo foods
2015: continued tracking macros but started eating a more flexible/if it fits your macros (IIFYM) diet

I still track and measure/weigh everything I eat using My Fitness Pal,  I hope to eventually transition away from tracking, but it's a necessary evil when you're after specific body composition goals like I am now.

I have a public "competitor" facebook page and instagram where I post pictures of food and progress pictures and you know, bikini competitor stuff, not sure if it'd be appropriate to link that here. I also keep my MFP diary public so people can see what I eat and what my macros are.

So yeah, long journey, I've done a ton of research along the way and feel pretty informed, but it's all just a hobby. ;)

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Re: Strength & Fitness 2016
« Reply #421 on: January 27, 2016, 06:05:31 PM »
Had a success this week, looked at progress on my current reverse diet and I'm up to 2136 calories daily and body fat is at about 18%, I started at 15% body fat in November from my bikini competition and eating 1260 calories a day (ouch, I was starving and super lean). It's been an up and down process but I'm happy with where I am now and will work to continue to increase calories and maintain current body fat.

Holy crap!! Can you give a touch more back story (if you don't mind)? I know you said you were in bikini competitions, but looking at your other posts, you have a lot of knowledge to share. I feel like a background post would be helpful.


Fitness and food have been my hobbies for years. It started with eating healthier by cooking at home in 2007 and has grown from there. I took some weight lifting and running classes at the community college while I was also doing gen. eds. for my bachelor's degree. In 2010 I started going to yoga twice a week while my husband was deployed and fell in love. It was the first time I'd found something that I was willing to stick to fitness wise. I continued going twice a week and would squeeze in the occasional spin class(stationary cycling) when I could. When I graduated from college (BS in Mechanical Engineering) in 2012 I started weight lifting a little more frequently though not super consistent because my new job was ultra demanding and I started an online Masters program so I was very busy.

Around that same time, a friend convinced me to start going to a weight lifting circuit type class at a local gym that only catered to women (not Curves, we were doing squats/bench/deadlift/TRX/pull ups/etc). I liked the weight lifting classes so I stayed with them and would workout 4-6 days a week when work wasn't insanely busy. That gym also had an advanced program for training girls for bikini and figure competitions. They participated in the same sessions that I did, but had extra sessions as well and more specific nutrition guidelines plus posing practices. I had to take some time off from this gym because I started traveling for work, I dabbled for a couple months in Crossfit in Salt Lake City, UT but again consistency was hard because of the work schedule.

Life slowed down a tad (still doing online grad school and working full time but only 40 hrs/per week vs 60-80) and I went back to the women's gym and started training for my first bikini competition in March 2014. I stuck with training 4-6 days a week, with 2 hour sessions twice a week. Then life happened and DH and I got relocated from NM to Northern California so I jumped in with an online personal trainer. He helped me with training and nutrition and I eventually hired a posing coach that was local to me. I dropped to about 13% body fat and competed in my first NPC Bikini Competition in Sacramento Nov 1st, 2014. I stuck around with that same personal trainer/coach for a few more months and switched over to a power lifting training program and even did some strong man lifting until May 2015. Then I realized I needed someone with more experience with bikini girls and switched to the local team(who I'd used for posing) for all aspects of competition prep (training/diet/posing). I had a rough time coming out of my first show and went from 13% body fat to 27% in roughly 6 months. The new team/coach managed to diet me back down to about 15% for my second competition Nov. 7th, 2015. This was an incredibly brutal process, and we are in the process of reverse dieting now.

There is a lot to be said for nutrition practices not just what you eat but also how much or how little. Dieting can have huge consequences on a person, I'm learning that now. My first few coaches dieted me on too few calories and it really hurt my metabolism. I took a training course and received a certification from Eat To Perform(ETP) just this month and learned a ton about how the body works and how dieting can affect it. The coach/team I have now understand all of that (not associated with ETP but follow similar nutritional guidance) and are working to increase my calorie intake back up so that I can "diet" on more calories the next time I want to drop body fat for a competition.

So, I'm not going to compete this year 1) it's insanely expensive 2)my body still needs time to repair my metabolism 3)I need to build more muscle mass and to do that I need to be eating more.

Oh and through all of this my nutrition has varied widely:
2007-2012: transitioned from eating out a lot and only eating packaged food to learning how to cook and cooking most meals at home to eating only "real food" to "clean eating"
2012: learned about calorie counting and roughly tracked for a month, lost some weight
2013: started following the paleo diet, dabbled in food tracking again
2014: stayed with the paleo diet and then did macro tracking for my competition prep while sticking to paleo foods
2015: continued tracking macros but started eating a more flexible/if it fits your macros (IIFYM) diet

I still track and measure/weigh everything I eat using My Fitness Pal,  I hope to eventually transition away from tracking, but it's a necessary evil when you're after specific body composition goals like I am now.

I have a public "competitor" facebook page and instagram where I post pictures of food and progress pictures and you know, bikini competitor stuff, not sure if it'd be appropriate to link that here. I also keep my MFP diary public so people can see what I eat and what my macros are.

So yeah, long journey, I've done a ton of research along the way and feel pretty informed, but it's all just a hobby. ;)

Very interesting! If you don't mind, what's your height and weight at your BF %?

My wife and I are currently cutting. We count calories and measure our macros. She's 5' and about 118. She's trying to get to around 112ish. She's very muscular, can do pull-ups and squat 225 lbs for a few perfect reps. I'm not great at guessing BF on women, but she has visible abs. She's just trying to get down a few more percent.

We're slowly cutting back calories, and by now she's down to a measely 800 calories. Her weight loss seems to have haulted the last few weeks which is just crazy cause she's not eating much. She's not overly hungry and the amount is reasonable as its well balanced throughout the day. She lifts weights with me 4x a week, does an hr of cycling 3 days a week, and 2 days a week of yoga + cardio. She's 22 years old and overall healthy. Doesn't work but gets a lot of exercise. She looks great, but just has a few last pounds she wants to shed.

Any help would be greatly appreciated!

Jon_Snow

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Re: Strength & Fitness 2016
« Reply #422 on: January 27, 2016, 06:51:40 PM »
E.T.Y.L...thanks for sharing that. I am finding the whole fitness/nutrition subject to be fascinating...I am definitely hooked. It is definitely starting to go beyond hobby-status. You certainly bring excellent value to this thread...hope you stick around. :)

As February is just round the corner I think it would be great if everyone could post a progress report on their goals from the beginning of Jan!

I am planning on doing an end of month status report in terms of some of my progress as they relate to some of my end goals - I'll be grabbing my skin fold callipers to do a BF% check (I was around 13% on Jan 1), and I will also see how many push-ups I can crank out in 60 seconds....

Might also do a run down of calories burned in January - between walking, biking (stationary) and running (treadmill and road).
« Last Edit: January 27, 2016, 06:55:21 PM by Jon_Snow »

Kerowyn

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Re: Strength & Fitness 2016
« Reply #423 on: January 28, 2016, 07:58:47 AM »
Wow, thanks for sharing your story, eat.train.yoga.love! Super fascinating.

Stache it Away

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Re: Strength & Fitness 2016
« Reply #424 on: January 28, 2016, 08:17:43 AM »
Jordan,

Thanks for starting this thread and for getting me started on the Convict Conditioning program.  I run a lot, but have failed to do upper body work for several years and I think this is what I need as I think I'll be more interested in learning a new skill than lifting another 5 or 10 pounds. 

On the Convict Conditioning program my goals are to acheive:
Lever Pushups (currently at Full push ups)
One Leg Squats (not sure, but could probably complete full squats)
Uneven Pull ups (currently beginner half pull ups)
Stand-to-stand Bridges (currently at straight bridges)]
Handstand push ups (currently on crow stands)
Handing straight leg raises (currently at hanging knee raises)

Outside of that my other goals are to:
Get and stay below 160 pounds (currently 181)
Get under 20 min in a 5k (stretch goal: 19 min, PR is 20:15)

Thanks again!

Stache it Away

Thought I'd send a quick update on my goals.  Down to 169 pounds now (down 12 total so far).  A friend of mine who was always overweight as a child, but now pretty fit, told me that he made the decision that he didn't need to always eat until he felt full.  I've really taken this to heart and the weight has really dropped off.  You just need to embrace that you will feel (fake) hunger pains.  I'm looking at this like muscle soreness after a workout like a sign that I did something right.

I don't have the convict conditioning update in front of me, but overall I'm impressed that I am moving up in the program even though the workouts are so short.  Also have a 5k in just over a week so we'll see if I can get that goal also (assuming I don't push my daughter in a stroller).

jordanread

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Re: Strength & Fitness 2016
« Reply #425 on: January 28, 2016, 10:22:52 AM »
My bench is getting back closer to where it used to be. Put up 275x6 on decline tonight. My PR is 275x10 on flat, but I was also 15 lbs heavier at the time. I looked a lot better then too lol. Good to have goals though!

Sorry for not following up on this. What kind of goals do you actually want me to add to the tracking post? Are you trying to match your PR and gain 15lbs of muscle? I'm just not clear. Let me know and I'll get you added.

Thought I'd send a quick update on my goals.  Down to 169 pounds now (down 12 total so far).  A friend of mine who was always overweight as a child, but now pretty fit, told me that he made the decision that he didn't need to always eat until he felt full.  I've really taken this to heart and the weight has really dropped off.  You just need to embrace that you will feel (fake) hunger pains.  I'm looking at this like muscle soreness after a workout like a sign that I did something right.

I don't have the convict conditioning update in front of me, but overall I'm impressed that I am moving up in the program even though the workouts are so short.  Also have a 5k in just over a week so we'll see if I can get that goal also (assuming I don't push my daughter in a stroller).

Way to rock it so far!! I love how such little time investment in body weight training yields incredible results.



ETYL, I just wanted to chime in as well thanking you for sharing your knowledge. Kick ass journey you've been on. Also, feel free to post your instagram and facebook links if you feel comfortable with it. It's all good in this thread, just make sure that it's properly labeled as NSFW if that's the case.

Jon_Snow

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Re: Strength & Fitness 2016
« Reply #426 on: January 28, 2016, 10:32:42 AM »
Thought I'd send a quick update on my goals.  Down to 169 pounds now (down 12 total so far).  A friend of mine who was always overweight as a child, but now pretty fit, told me that he made the decision that he didn't need to always eat until he felt full.  I've really taken this to heart and the weight has really dropped off.  You just need to embrace that you will feel (fake) hunger pains.  I'm looking at this like muscle soreness after a workout like a sign that I did something right.

This is awesome Stache it Away...and I totally agree on the eating habits in terms of coping with hunger and portion control. In the process of losing my 60 pounds (documented elsewhere) I learned that once you make the big mind shift to accept that if you are feeling slightly hungry you DO NOT need to stuff yourself silly...just eat enough to feel NOT HUNGRY. Combine this mindset with ample cardio (I used to run 1000 calorie daily deficits regularly) and the weight will MELT OFF.


EngineerYogi

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Re: Strength & Fitness 2016
« Reply #427 on: January 28, 2016, 11:48:08 AM »
Very interesting! If you don't mind, what's your height and weight at your BF %?

My wife and I are currently cutting. We count calories and measure our macros. She's 5' and about 118. She's trying to get to around 112ish. She's very muscular, can do pull-ups and squat 225 lbs for a few perfect reps. I'm not great at guessing BF on women, but she has visible abs. She's just trying to get down a few more percent.

We're slowly cutting back calories, and by now she's down to a measely 800 calories. Her weight loss seems to have haulted the last few weeks which is just crazy cause she's not eating much. She's not overly hungry and the amount is reasonable as its well balanced throughout the day. She lifts weights with me 4x a week, does an hr of cycling 3 days a week, and 2 days a week of yoga + cardio. She's 22 years old and overall healthy. Doesn't work but gets a lot of exercise. She looks great, but just has a few last pounds she wants to shed.

Any help would be greatly appreciated!

I'm tall, 5'11 and at 13% body fat in 2014 I was 143lbs (water depleted though too), at 15% I was 148lbs (also water depleted), I'm now sitting closer to 18 or 19% and am 161lbs. I posted progress photos for my current reverse diet on my instagram and facebook page, depending on how open minded your office space is I suppose they could be NSFW, bikinis are rather small... http://www.facebook.com/eat.train.yoga.love and my instagram is also @eat.train.yoga.love

Trixr, any particular reason she is trying to get leaner? 15% or below for women is excruciatingly difficult and really hard on a person, it is also not sustainable as the body will start fighting back. I only diet down that low for competition day and then increase a little for maintenance, mostly for my mental health!

800 calories is crazy low, (I'm not a doctor/nutritionist/dietitian disclaimer) but I would be working to increase her calories back up now so she can revisit losing weight later, you really can't cut her any lower. And if she stayed eating that little it could really set her up for major health/metabolism issues as she gets older. I dropped down to 1260 calories for my competition cut but I'm back up to over 2100 calories now and still very lean. A reverse diet would probably be perfect for her, the idea is to add back in no more than 5% of her carb and fat calories while keeping protein the same and increase weekly. I use the Eat to Perform calculator to determine appropriate macro goals http://www.eattoperform.com/eat-to-perform-calculator/ and she should be eating more than twice what she's eating now based on her activity. I'd set her goal macros to 115g protein, 55g fat, and 315g of carbs for a total of 2215 calories. A reverse diet at 5% increases from her current 800 calories would take over 6 months, but she'd likely lose a little bit of weight during the process and be able to at a minimum maintain where she is at presently. What are her macro breakdowns right now?

use2betrix

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Re: Strength & Fitness 2016
« Reply #428 on: January 28, 2016, 01:08:23 PM »
Very interesting! If you don't mind, what's your height and weight at your BF %?

My wife and I are currently cutting. We count calories and measure our macros. She's 5' and about 118. She's trying to get to around 112ish. She's very muscular, can do pull-ups and squat 225 lbs for a few perfect reps. I'm not great at guessing BF on women, but she has visible abs. She's just trying to get down a few more percent.

We're slowly cutting back calories, and by now she's down to a measely 800 calories. Her weight loss seems to have haulted the last few weeks which is just crazy cause she's not eating much. She's not overly hungry and the amount is reasonable as its well balanced throughout the day. She lifts weights with me 4x a week, does an hr of cycling 3 days a week, and 2 days a week of yoga + cardio. She's 22 years old and overall healthy. Doesn't work but gets a lot of exercise. She looks great, but just has a few last pounds she wants to shed.

Any help would be greatly appreciated!

I'm tall, 5'11 and at 13% body fat in 2014 I was 143lbs (water depleted though too), at 15% I was 148lbs (also water depleted), I'm now sitting closer to 18 or 19% and am 161lbs. I posted progress photos for my current reverse diet on my instagram and facebook page, depending on how open minded your office space is I suppose they could be NSFW, bikinis are rather small... http://www.facebook.com/eat.train.yoga.love and my instagram is also @eat.train.yoga.love

Trixr, any particular reason she is trying to get leaner? 15% or below for women is excruciatingly difficult and really hard on a person, it is also not sustainable as the body will start fighting back. I only diet down that low for competition day and then increase a little for maintenance, mostly for my mental health!

800 calories is crazy low, (I'm not a doctor/nutritionist/dietitian disclaimer) but I would be working to increase her calories back up now so she can revisit losing weight later, you really can't cut her any lower. And if she stayed eating that little it could really set her up for major health/metabolism issues as she gets older. I dropped down to 1260 calories for my competition cut but I'm back up to over 2100 calories now and still very lean. A reverse diet would probably be perfect for her, the idea is to add back in no more than 5% of her carb and fat calories while keeping protein the same and increase weekly. I use the Eat to Perform calculator to determine appropriate macro goals http://www.eattoperform.com/eat-to-perform-calculator/ and she should be eating more than twice what she's eating now based on her activity. I'd set her goal macros to 115g protein, 55g fat, and 315g of carbs for a total of 2215 calories. A reverse diet at 5% increases from her current 800 calories would take over 6 months, but she'd likely lose a little bit of weight during the process and be able to at a minimum maintain where she is at presently. What are her macro breakdowns right now?

Her current ratio is about 105g of protein, 80g of carbs, and 30 g of fat. Totaling about 800 calories. If she has been slowly cutting back from around 1200 calories, I can't possibly imagine that tripling her calories will do anything positive in terms of fat loss. In fact, I'm 5'9.5, 205 lbs, and around 10-12% BF. I'm having 2000 calories per day 205g protein, 145g carbs, and 65g of fat, and I've been slowly losing about 1-2 lbs a week for the last month. A perfect rate for someone looking to maintain muscle while losing fat.

I used to be huge at 220lbs, (muscular and less fat) where I could have 300g protein and 400+g carbs and not gain a pound. That was about 18 months ago. I slacked off hard for 8 months and now I've been paying for it. I still look very good, just not where I was.

From what I've read, 1200 calories is not abnormal for maintenance for a small woman (mind you she's a foot shorter than you), and a calorie deficit of around 400 calories a day comes out to be about a pound of fat a week.

I'll slowly increase her calories back up and see what happens, but we see women competing at her height at 105 that look amazing. I dunno if I can see that 118lbs is simply the lowest weight/BF she can get short of starving herself.

I'll add you on IG and you'll get an idea, I think I have a couple pics of her, last part of my name on there is "88"

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Re: Strength & Fitness 2016
« Reply #429 on: January 28, 2016, 01:45:59 PM »
I'm super intrigued by all the conversations about body fat/macros/strength training that has been happening. I'm not sure I'm that dedicated, shoot, I can't even seem to complete my strength train twice per week goal, But I really enjoy reading about those who are that dedicated and learning from the posts.

This is becoming another tough week, posting to commit to at least one round of Iron Strength for Runners this week. I have run twice and know I will get two more runs in this week (running is my stress relief) and likely a swim (husband's stress relief).

I know excuses are lame, but this week has been a succession of 12 hour work days before going home to deal with plumbing and heating issues. Somehow in less than a week the main sewer line out of the house managed to collapse and our furnace quit working. But the main line replacement will be finished tonight and the new furnace will be up and running tomorrow. Husband will be home tomorrow (not traveling for the foreseeable future) and next week is a lighter week work wise (at least there will be a minimum of late, late hours). Things are looking up!

EngineerYogi

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Re: Strength & Fitness 2016
« Reply #430 on: January 28, 2016, 01:59:41 PM »
Very interesting! If you don't mind, what's your height and weight at your BF %?

My wife and I are currently cutting. We count calories and measure our macros. She's 5' and about 118. She's trying to get to around 112ish. She's very muscular, can do pull-ups and squat 225 lbs for a few perfect reps. I'm not great at guessing BF on women, but she has visible abs. She's just trying to get down a few more percent.

We're slowly cutting back calories, and by now she's down to a measely 800 calories. Her weight loss seems to have haulted the last few weeks which is just crazy cause she's not eating much. She's not overly hungry and the amount is reasonable as its well balanced throughout the day. She lifts weights with me 4x a week, does an hr of cycling 3 days a week, and 2 days a week of yoga + cardio. She's 22 years old and overall healthy. Doesn't work but gets a lot of exercise. She looks great, but just has a few last pounds she wants to shed.

Any help would be greatly appreciated!

I'm tall, 5'11 and at 13% body fat in 2014 I was 143lbs (water depleted though too), at 15% I was 148lbs (also water depleted), I'm now sitting closer to 18 or 19% and am 161lbs. I posted progress photos for my current reverse diet on my instagram and facebook page, depending on how open minded your office space is I suppose they could be NSFW, bikinis are rather small... http://www.facebook.com/eat.train.yoga.love and my instagram is also @eat.train.yoga.love

Trixr, any particular reason she is trying to get leaner? 15% or below for women is excruciatingly difficult and really hard on a person, it is also not sustainable as the body will start fighting back. I only diet down that low for competition day and then increase a little for maintenance, mostly for my mental health!

800 calories is crazy low, (I'm not a doctor/nutritionist/dietitian disclaimer) but I would be working to increase her calories back up now so she can revisit losing weight later, you really can't cut her any lower. And if she stayed eating that little it could really set her up for major health/metabolism issues as she gets older. I dropped down to 1260 calories for my competition cut but I'm back up to over 2100 calories now and still very lean. A reverse diet would probably be perfect for her, the idea is to add back in no more than 5% of her carb and fat calories while keeping protein the same and increase weekly. I use the Eat to Perform calculator to determine appropriate macro goals http://www.eattoperform.com/eat-to-perform-calculator/ and she should be eating more than twice what she's eating now based on her activity. I'd set her goal macros to 115g protein, 55g fat, and 315g of carbs for a total of 2215 calories. A reverse diet at 5% increases from her current 800 calories would take over 6 months, but she'd likely lose a little bit of weight during the process and be able to at a minimum maintain where she is at presently. What are her macro breakdowns right now?

Her current ratio is about 105g of protein, 80g of carbs, and 30 g of fat. Totaling about 800 calories. If she has been slowly cutting back from around 1200 calories, I can't possibly imagine that tripling her calories will do anything positive in terms of fat loss. In fact, I'm 5'9.5, 205 lbs, and around 10-12% BF. I'm having 2000 calories per day 205g protein, 145g carbs, and 65g of fat, and I've been slowly losing about 1-2 lbs a week for the last month. A perfect rate for someone looking to maintain muscle while losing fat.

I used to be huge at 220lbs, (muscular and less fat) where I could have 300g protein and 400+g carbs and not gain a pound. That was about 18 months ago. I slacked off hard for 8 months and now I've been paying for it. I still look very good, just not where I was.

From what I've read, 1200 calories is not abnormal for maintenance for a small woman (mind you she's a foot shorter than you), and a calorie deficit of around 400 calories a day comes out to be about a pound of fat a week.

I'll slowly increase her calories back up and see what happens, but we see women competing at her height at 105 that look amazing. I dunno if I can see that 118lbs is simply the lowest weight/BF she can get short of starving herself.

I'll add you on IG and you'll get an idea, I think I have a couple pics of her, last part of my name on there is "88"

Fortunately your math is off, if she's getting 105g of protein, 80g of carbs and 30g of fat she's eating 1010 calories a day. (carbs and protein have 4 calories per gram while fat has 9)

But I mean it, increasing her ultra slow will do a body good. She can't diet forever and if she's stalled the only option is to drop calories even lower or add more cardio (HIIT is particularly efficient for women (20 minutes tops)) but too much of that she'll eventually tank and her body will fight back. I ended up in the hospital with heart/lung symptoms, I couldn't figure out what was wrong and I was diagnosed with anxiety and panic attacks. I was staying at around 1400 calories per day and it started affecting me in ways I couldn't believe. My maintenance calories are actually around 2500-2750 when my metabolism is up to full speed. Dieting for long periods of time though significantly reduce metabolism, the body wants homeostasis and will become more efficient at living (using less calories) if you reduce calories too low. Which of course is the opposite of what you want.

So show me a picture of a girl who is under eating at 5' tall and not losing weight and I'll show you one of a girl who is totally shredded and eating 253g of carbs and at 1850 calories, this is while she's cutting, she was eating much more in her off season and still lean.

Your wife's estimated BMR is 1346 calories, that is how many calories her body should burn if she just laid in bed all day. Add in exercise, general moving around(walking to the car, standing, fidgeting, etc), and the thermic effect of food and she is certainly burning closer to 2100 calories a day. If she isn't losing at 1000 calorie/day intake then something needs to give, her BMR may be significantly reduced from under eating in which case the only way to fix that is to work on gradually eating more. BMR calculator here: http://www.bodybuilding.com/fun/bmr_calculator.htm

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Re: Strength & Fitness 2016
« Reply #431 on: January 28, 2016, 02:36:56 PM »
I'm super intrigued by all the conversations about body fat/macros/strength training that has been happening. I'm not sure I'm that dedicated, shoot, I can't even seem to complete my strength train twice per week goal, But I really enjoy reading about those who are that dedicated and learning from the posts.

I've had a different reaction - not sure if this is quite the right thread for me after all ;)

I honestly don't care about metrics like body fat, macro nutrients percentages, specific strength training goals, etc...  I just want to feel healthy, capable and strong and that I can use my body to do the outdoor activities that interest me. I hate going to the gym, but I am very active outdoors and I enjoy recreational activities like swimming, hiking, cycling, etc... that keep me active. I want to continue to be in good overall health/ability as I get older, but not get bogged down with measuring everything and stressing out over the small details.

That's just my style, though. For those of you who enjoy that sort of thing, good for you! :)

Come now!! It's a cumulative thread. There are people here who focus on that stuff, but the end-all-be-all of what we try to accomplish is exactly what you are talking about. It's a year long gauntlet for a reason. There may be discussions that you don't agree with or people who are going a different route, but the ultimate goal is Strength & Fitness!! I love the back and forth being created here, but I also understand that (for me, and possibly for you), that many carbs would make me super-fat, since my workout isn't super intense and my body doesn't react well to carbs. I'm fine with the discussion. Stick with us please. Can you do that? You provide an immense value (since you update almost more than I do ).

EngineerYogi

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Re: Strength & Fitness 2016
« Reply #432 on: January 28, 2016, 03:29:29 PM »
I'm super intrigued by all the conversations about body fat/macros/strength training that has been happening. I'm not sure I'm that dedicated, shoot, I can't even seem to complete my strength train twice per week goal, But I really enjoy reading about those who are that dedicated and learning from the posts.

This is becoming another tough week, posting to commit to at least one round of Iron Strength for Runners this week. I have run twice and know I will get two more runs in this week (running is my stress relief) and likely a swim (husband's stress relief).

I know excuses are lame, but this week has been a succession of 12 hour work days before going home to deal with plumbing and heating issues. Somehow in less than a week the main sewer line out of the house managed to collapse and our furnace quit working. But the main line replacement will be finished tonight and the new furnace will be up and running tomorrow. Husband will be home tomorrow (not traveling for the foreseeable future) and next week is a lighter week work wise (at least there will be a minimum of late, late hours). Things are looking up!

I think tracking calories/macros has it's pros and cons, most people have no idea how much they actually eat. I know a lot of women who eat way too little and plenty of men and women who eat too much. Then factor in food quality (which is a highly controversial subject) and things get even more confusing. Tracking can be pretty enlightening and help a person understand the size of a portion, the difference between nutrient dense and calorie dense foods (broccoli or whole grain pasta or beans or a donut for example) and how changing your macronutrient ratios drastically from one day to the next might affect you.

If you want to reach "shredded" status (approximately sub 8% body fat for men or sub 16% for women) you really have to track macronutrients, it's the only way to really dial things in.

If you just want to be healthy then eat mostly whole foods, have dessert no more than once or twice a week, if you go for the burger don't also get the fries and milkshake, only have 2 or 3 slices of pizza instead of the whole thing, etc. No need to start weighing and measuring your food, eating intuitively is fine. Minimal dedication required. ;)

The cons of tracking are how cumbersome it can be, if you get tied up into being rigid or following the rules it is easy to get obsessive. It can almost become it's own type of eating disorder. Plus, it's still not exact and it never will be. Food nutrition changes simply based on how you cooked it, no two cooked sweet potatoes will ever be the same. Is your scale accurate enough? If ounces aren't precise enough how about grams or why not find one that measures to the microgram? :P No need, people have to remember you are still just best guessing in the end anyway.

Dieting is hard on you physically, mentally and emotionally. Your goal for your diet should be learning how to stop dieting.

EngineerYogi

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Re: Strength & Fitness 2016
« Reply #433 on: January 28, 2016, 03:30:35 PM »
I'm super intrigued by all the conversations about body fat/macros/strength training that has been happening. I'm not sure I'm that dedicated, shoot, I can't even seem to complete my strength train twice per week goal, But I really enjoy reading about those who are that dedicated and learning from the posts.

I've had a different reaction - not sure if this is quite the right thread for me after all ;)

I honestly don't care about metrics like body fat, macro nutrients percentages, specific strength training goals, etc...  I just want to feel healthy, capable and strong and that I can use my body to do the outdoor activities that interest me. I hate going to the gym, but I am very active outdoors and I enjoy recreational activities like swimming, hiking, cycling, etc... that keep me active. I want to continue to be in good overall health/ability as I get older, but not get bogged down with measuring everything and stressing out over the small details.

That's just my style, though. For those of you who enjoy that sort of thing, good for you! :)

That should be all of our goals! It's all a means to an end right? ;)

Bakari

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Re: Strength & Fitness 2016
« Reply #434 on: January 28, 2016, 03:52:25 PM »
I'm super intrigued by all the conversations about body fat/macros/strength training that has been happening. I'm not sure I'm that dedicated, shoot, I can't even seem to complete my strength train twice per week goal, But I really enjoy reading about those who are that dedicated and learning from the posts.

I've had a different reaction - not sure if this is quite the right thread for me after all ;)

I honestly don't care about metrics like body fat, macro nutrients percentages, specific strength training goals, etc...  I just want to feel healthy, capable and strong and that I can use my body to do the outdoor activities that interest me. I hate going to the gym, but I am very active outdoors and I enjoy recreational activities like swimming, hiking, cycling, etc... that keep me active. I want to continue to be in good overall health/ability as I get older, but not get bogged down with measuring everything and stressing out over the small details.

That's just my style, though. For those of you who enjoy that sort of thing, good for you! :)


I get that.  I usually just skim many of the posts.
For me the specific strength goals aren't really my real goals at all.  Nor is my performance on Ninja Warrior (assuming they pick me at all), nor my appearance at Bay 2 Breakers.  Those things are all motivators.

My actual GOAL is to be one of those 85 year old guys who is still doing push-ups when most of his peers are using walkers (if they are still alive). 
Every old person I've ever asked "what's the secret/" to have given a variant of the same answer:


"Never stop"


But in practice I found that the fairly vague and very very far off in the future goal of maintain strength and fitness as I age didn't actually get me into the gym, where a goal of "be able to lift  my own bodyweight over head by May" is concrete enough to get me to do some presses every week


Speaking of which...


Yesterday I was doing weighted pull-ups, and was a little disappointed by my lack of progress and how much of a struggle it was...
until
I noticed that I had hidden a 5lb plate in the back pocket of my backpack who knows how long ago and forgotten about it.
So I was doing a bit more than I realized. Up to 5 reps @ 50lbs!

use2betrix

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Re: Strength & Fitness 2016
« Reply #435 on: January 28, 2016, 06:53:30 PM »
Very interesting! If you don't mind, what's your height and weight at your BF %?

My wife and I are currently cutting. We count calories and measure our macros. She's 5' and about 118. She's trying to get to around 112ish. She's very muscular, can do pull-ups and squat 225 lbs for a few perfect reps. I'm not great at guessing BF on women, but she has visible abs. She's just trying to get down a few more percent.

We're slowly cutting back calories, and by now she's down to a measely 800 calories. Her weight loss seems to have haulted the last few weeks which is just crazy cause she's not eating much. She's not overly hungry and the amount is reasonable as its well balanced throughout the day. She lifts weights with me 4x a week, does an hr of cycling 3 days a week, and 2 days a week of yoga + cardio. She's 22 years old and overall healthy. Doesn't work but gets a lot of exercise. She looks great, but just has a few last pounds she wants to shed.

Any help would be greatly appreciated!

I'm tall, 5'11 and at 13% body fat in 2014 I was 143lbs (water depleted though too), at 15% I was 148lbs (also water depleted), I'm now sitting closer to 18 or 19% and am 161lbs. I posted progress photos for my current reverse diet on my instagram and facebook page, depending on how open minded your office space is I suppose they could be NSFW, bikinis are rather small... http://www.facebook.com/eat.train.yoga.love and my instagram is also @eat.train.yoga.love

Trixr, any particular reason she is trying to get leaner? 15% or below for women is excruciatingly difficult and really hard on a person, it is also not sustainable as the body will start fighting back. I only diet down that low for competition day and then increase a little for maintenance, mostly for my mental health!

800 calories is crazy low, (I'm not a doctor/nutritionist/dietitian disclaimer) but I would be working to increase her calories back up now so she can revisit losing weight later, you really can't cut her any lower. And if she stayed eating that little it could really set her up for major health/metabolism issues as she gets older. I dropped down to 1260 calories for my competition cut but I'm back up to over 2100 calories now and still very lean. A reverse diet would probably be perfect for her, the idea is to add back in no more than 5% of her carb and fat calories while keeping protein the same and increase weekly. I use the Eat to Perform calculator to determine appropriate macro goals http://www.eattoperform.com/eat-to-perform-calculator/ and she should be eating more than twice what she's eating now based on her activity. I'd set her goal macros to 115g protein, 55g fat, and 315g of carbs for a total of 2215 calories. A reverse diet at 5% increases from her current 800 calories would take over 6 months, but she'd likely lose a little bit of weight during the process and be able to at a minimum maintain where she is at presently. What are her macro breakdowns right now?

Her current ratio is about 105g of protein, 80g of carbs, and 30 g of fat. Totaling about 800 calories. If she has been slowly cutting back from around 1200 calories, I can't possibly imagine that tripling her calories will do anything positive in terms of fat loss. In fact, I'm 5'9.5, 205 lbs, and around 10-12% BF. I'm having 2000 calories per day 205g protein, 145g carbs, and 65g of fat, and I've been slowly losing about 1-2 lbs a week for the last month. A perfect rate for someone looking to maintain muscle while losing fat.

I used to be huge at 220lbs, (muscular and less fat) where I could have 300g protein and 400+g carbs and not gain a pound. That was about 18 months ago. I slacked off hard for 8 months and now I've been paying for it. I still look very good, just not where I was.

From what I've read, 1200 calories is not abnormal for maintenance for a small woman (mind you she's a foot shorter than you), and a calorie deficit of around 400 calories a day comes out to be about a pound of fat a week.

I'll slowly increase her calories back up and see what happens, but we see women competing at her height at 105 that look amazing. I dunno if I can see that 118lbs is simply the lowest weight/BF she can get short of starving herself.

I'll add you on IG and you'll get an idea, I think I have a couple pics of her, last part of my name on there is "88"

Fortunately your math is off, if she's getting 105g of protein, 80g of carbs and 30g of fat she's eating 1010 calories a day. (carbs and protein have 4 calories per gram while fat has 9)

But I mean it, increasing her ultra slow will do a body good. She can't diet forever and if she's stalled the only option is to drop calories even lower or add more cardio (HIIT is particularly efficient for women (20 minutes tops)) but too much of that she'll eventually tank and her body will fight back. I ended up in the hospital with heart/lung symptoms, I couldn't figure out what was wrong and I was diagnosed with anxiety and panic attacks. I was staying at around 1400 calories per day and it started affecting me in ways I couldn't believe. My maintenance calories are actually around 2500-2750 when my metabolism is up to full speed. Dieting for long periods of time though significantly reduce metabolism, the body wants homeostasis and will become more efficient at living (using less calories) if you reduce calories too low. Which of course is the opposite of what you want.

So show me a picture of a girl who is under eating at 5' tall and not losing weight and I'll show you one of a girl who is totally shredded and eating 253g of carbs and at 1850 calories, this is while she's cutting, she was eating much more in her off season and still lean.

Your wife's estimated BMR is 1346 calories, that is how many calories her body should burn if she just laid in bed all day. Add in exercise, general moving around(walking to the car, standing, fidgeting, etc), and the thermic effect of food and she is certainly burning closer to 2100 calories a day. If she isn't losing at 1000 calorie/day intake then something needs to give, her BMR may be significantly reduced from under eating in which case the only way to fix that is to work on gradually eating more. BMR calculator here: http://www.bodybuilding.com/fun/bmr_calculator.htm

The thing is, it's not like this is our first rodeo with our diets. We have been measuring our foods and trying various things for years. Her for 3-4 years and over 10 years for me with a few breaks here and there. We were eating far more calories, still typically more clean, last fall, and she was up closer to 124ish, and it wasn't a muscle difference.

I guess a major difference is the amount of.... Supplements... A lot of the top level Bikini girls take as well. I have several friends at a high leveled who are very open about it as well as their conversations with other competitors.

We're going to slowly start bumping her calories back up, but she's clearly not going to be losing any more weight doing such lol. We've also been at the higher calorie levels, so it's nothing new.

Here's one of my favorite pics of her quads lol.

« Last Edit: January 28, 2016, 07:09:46 PM by Trixr606 »

Jon_Snow

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Re: Strength & Fitness 2016
« Reply #436 on: January 28, 2016, 08:05:55 PM »
I guess a major difference is the amount of.... Supplements...

Care to share what these might consist of? Is "Supplements" code for something else?

EngineerYogi

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Re: Strength & Fitness 2016
« Reply #437 on: January 28, 2016, 08:35:36 PM »
Haha, very true lots of competitors use PEDs, I'm not one of them because I could lose my job over it.

Trixr, you guys both look great! I just like to eat, so I always advocate for others to eat more too.  ;) But you might be surprised how a structured slow reverse goes (adding 2-5g of carbs and 1-3g of fat each week). Best of luck!

hudsoncat

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Re: Strength & Fitness 2016
« Reply #438 on: January 29, 2016, 07:56:40 AM »

The cons of tracking are how cumbersome it can be, if you get tied up into being rigid or following the rules it is easy to get obsessive. It can almost become it's own type of eating disorder. Plus, it's still not exact and it never will be. Food nutrition changes simply based on how you cooked it, no two cooked sweet potatoes will ever be the same. Is your scale accurate enough? If ounces aren't precise enough how about grams or why not find one that measures to the microgram? :P No need, people have to remember you are still just best guessing in the end anyway.

Dieting is hard on you physically, mentally and emotionally. Your goal for your diet should be learning how to stop dieting.

I agree with most of your cons. I have been tracking just overall calories for almost a year and lost a little over 50 pounds. For anyone else going down that path, I've had success by just being mindful, trying to make good choices, and generally trying to over estimate when unsure. I consider it a lot of educated guess work. Since I have just been watching overall calories to drop some extra weight it has been much easier than if I were actually tracking macros and things to get, as you say "shredded" On my 'plan" (there was no real plan) I've pretty much eaten whatever I wanted (pizza, ice cream, etc) just not as much or as frequently as I would have in the past.

I didn't lose weight to look better (nice side effect), I just wanted to be able to run better/easier and be able to keep up with my very active husband. The strength training I have been trying to do is also to compliment my running more than anything else. Much like Bakari and his push-ups, I want be that 85 year old woman still running around the neighborhood and smiling my way through local 5Ks. My running time goals are to give myself focus and because I naturally have a drive to achieve something. I think that might be why I haven't been as good about hitting my strength training goal. I need to revisit that and set actual goals rather than the vague "do something twice per week."

Jon_Snow

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Re: Strength & Fitness 2016
« Reply #439 on: January 29, 2016, 08:13:46 AM »
Anyway, I didn't mean to come across as negative towards other methods...

Well, you did. :( It's certainly not helpful to say your eyes "glaze over" at other members strategies, whatever they may be - why be dismissive of what be helpful to others? This thread is supposed to be fun place where we support one another...some are taking this journey further than others, and yes, it means we might track our body fat %...sorry about that.

Anyone else finding this thread decidedly "less fun" of late?

bloomability

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Re: Strength & Fitness 2016
« Reply #440 on: January 29, 2016, 08:31:38 AM »
Anyway, I didn't mean to come across as negative towards other methods...

Well, you did. :( It's certainly not helpful to say your eyes "glaze over" at other members strategies, whatever they may be - why be dismissive of what be helpful to others? This thread is supposed to be fun place where we support one another...some are taking this journey further than others, and yes, it means we might track our body fat %...sorry about that.

Anyone else finding this thread decidedly "less fun" of late?

I think it's not 'taking this journey further' so much as different journeys altogether. We all have different motivations and end goals.

Personally, I'm strength motivated and not aesthetic motivated, and my food choices reflects that. I enjoy the gym. I love lifting. I'm in a different stage than others and on a different path.

I love that this thread isn't homogeneous and that everyone answers questions about their fitness.

bloomability

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Re: Strength & Fitness 2016
« Reply #441 on: January 29, 2016, 08:35:46 AM »
After 6 months of lifting, I have finally made the jump to purchase weightlifting shoes. I get to use them tomorrow, and I am so excited. Hello, Nike Romaleos.

If you've never walked in weightlifting shoes, let me tell you it is an awkward, awkward thing.

EngineerYogi

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Re: Strength & Fitness 2016
« Reply #442 on: January 29, 2016, 09:03:08 AM »
After 6 months of lifting, I have finally made the jump to purchase weightlifting shoes. I get to use them tomorrow, and I am so excited. Hello, Nike Romaleos.

If you've never walked in weightlifting shoes, let me tell you it is an awkward, awkward thing.

I still haven't taken the plunge, but I do know people who love their Romaleos. May you experience lots of gains!

karaishere

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Re: Strength & Fitness 2016
« Reply #443 on: January 29, 2016, 09:14:28 AM »
After 6 months of lifting, I have finally made the jump to purchase weightlifting shoes. I get to use them tomorrow, and I am so excited. Hello, Nike Romaleos.

If you've never walked in weightlifting shoes, let me tell you it is an awkward, awkward thing.

Haha. I find that they feel the same as walking in a pair of wedges. Of course, if you're a male, then you probably don't have experience with that sort of thing. ;) :D

Friar

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Re: Strength & Fitness 2016
« Reply #444 on: January 29, 2016, 09:18:13 AM »
After 6 months of lifting, I have finally made the jump to purchase weightlifting shoes. I get to use them tomorrow, and I am so excited. Hello, Nike Romaleos.

If you've never walked in weightlifting shoes, let me tell you it is an awkward, awkward thing.

It's how I imagine being a horse feels. You sort of pick your feet up by the knees and plod along.

use2betrix

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Re: Strength & Fitness 2016
« Reply #445 on: January 29, 2016, 09:23:05 AM »
I'm not sure why "opinions" of others who might be less or more into fitness even needs to be stated. Suggestions are helpful, but how is "that's too much for me" or "you're too extreme," constructive at all?

I waited for about 9 or 10 pages to post because I am at a bit of a different level than many in terms of my seriousness of it. None of it related to me much, which is fine. I've still read all of it out of interest. People have different goals, interests, lifestyles, etc.

Personally, I'm 27. I started lifting hard at 14. For 2 years in high school I had the 2nd to 3rd most days in the weight room, I loved it. Moving into college and beyond it has stuck with me. I've had a few breaks, longest being about a year and a half that ended about 5 years ago.

Personally, I love the gym, I love lifting weights, I love varying my diet and trying different things to see how my body reacts. I just find it all very interesting.

FYI, unless you're a high level competitor, there's no need to track every calorie and macro, obviously. I highly suggest doing it to find out exactly where you're at, but once you have a good baseline for your maintenance levels, the numbers don't matter too much. You know if you want to cut a bit, you cut back a bit. Want to bulk some, add a bit more. You should be able to guess roughly by doing it occasionally, but that's enough. It makes it easier to make smart choices. If I know I'm gonna go out and have a cheat meal for dinner, I may cut my meal prior in half to lessen the blow, etc.

I used to have such a high metabolism I was doing everything in the world to gain weight. I was having 300g protein, 400 g carbs, and tons of fat just in HEALTHY food. Then on top of that I'd have another 1500-2000 calories a day in "junk" just to try and put pounds on. It messed up my blood sugar for a while. I was constantly stuffing food down when I wasn't even hungry, it was miserable.

While I don't agree with the exact advice of this article, this is the best thing ever to portray the mind set people like me needed to have when trying to gain weight.


http://forum.bodybuilding.com/showthread.php?t=137831493

use2betrix

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Re: Strength & Fitness 2016
« Reply #446 on: January 29, 2016, 09:24:26 AM »
After 6 months of lifting, I have finally made the jump to purchase weightlifting shoes. I get to use them tomorrow, and I am so excited. Hello, Nike Romaleos.

If you've never walked in weightlifting shoes, let me tell you it is an awkward, awkward thing.

Haha. I find that they feel the same as walking in a pair of wedges. Of course, if you're a male, then you probably don't have experience with that sort of thing. ;) :D

Eat train yoga can vouche by my Instagram I have plenty of experience in heels lol. I dressed up as frank n Furter this past Halloween, and many others!

monstermonster

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Re: Strength & Fitness 2016
« Reply #447 on: January 29, 2016, 10:01:50 AM »
So, after a month of going to many different types of fancy classes, I'm pretty sure I'm never going to find the "secular hour of just stretching" class that I seek. Pilates focuses a lot on core strength & body awareness (which is great, I like it) but it isn't just "make your hamstrings not suck". Yoga is just way too spiritual for me (plus I have feelings about cultural appropriation.) Barre has a bunch of cardio & strength training and not enough stretching + as someone who danced for a long time, I just get confused/frustrated by the fact that it pretends to be ballet but then renames all the moves and doesn't have you point your toes, etc.

So I'm going to have to find a way to stretch on my own- at least 20 minutes a day, 4 days a week. I'm considering linking our whiskey fund with my minutes of stretching per week so that my partner is motivated to tell me to stretch.

It's gonna have to happen. I'm stating it here. I need to be able to do the splits & a strong Vaganova arabesque by June. Argh. Flexibility is my nemesis.

Friar

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Re: Strength & Fitness 2016
« Reply #448 on: January 29, 2016, 10:04:26 AM »
FYI, unless you're a high level competitor, there's no need to track every calorie and macro, obviously.

I understand what you're saying but for me, personally, the only way I can lose weight is by meticulously tracking it.

There is something about collecting the data that keeps me on track. If I don't log everything I eat, I start sneaking in extras and thinking "oh it doesn't matter". That then snowballs into downing whole pizzas in one sitting.

But yes, if you can be mindful that is probably a more mentally healthy way of living!

monstermonster

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Re: Strength & Fitness 2016
« Reply #449 on: January 29, 2016, 10:37:28 AM »
...pretty sure I'm never going to find the "secular hour of just stretching" class that I seek. [...] Yoga is just way too spiritual for me...

Wild! My area has so many nonspiritual, stretch/strength yoga options. Now I feel even luckier! I would I could remember the name one instructor gave to the type we were doing, so I could tell you and you could hunt for that. I will listen more closely next time I go.

Great job trying out a number of classes this month!

Hmm! I'm really curious so I'll look for it if you hear about it.

Trying out the classes is really easy with the Classpass thing- I'm actually going to renew it next month even though it's going to involve some cuts in other parts of the budget ($79/month) because I LOVE the access to early morning strength training classes & the after-work pilates- and there's even pole classes (I used to be a stripper) and burlesque classes. It does feel a bit "disloyal" to jump studios so much, but I enjoy the different types of workouts and getting to ride my bike at 5:30AM to different parts of the city. Plus it gives me more access to different times of classes since my work schedule is so change-able. The fact that it charges you $15 if you cancel less than 12 hours ahead and $20 if you don't show up is GREAT motivation. I've gone from working out 2-3 days/week (other than bike commuting) on my own in a good week to working out 5-6 days a week with classpass. I'm pretty sure I can keep it up.