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Fitness workouts and goals thread


Goober

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I train powerlifting and have been for nearly 3 years. My fitness goals are based on performing at my best when I step on to the platform on meet day.

They also benefit me in life in general with having a healthy lifestyle and being fit

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With Christmas cookie and seasonal craft beer season in full swing I'm currently in bulking mode until Jan 3rd. I workout 6 days a week, unless my back goes out, doing a mix of aerobics and weight lifting and follow a keto diet most of the year.

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I’ve always been a bit f a slacker when it came to diet. I finally made the decision to focus on it, and do a  body recomp ( build/keep the muscle and loose fat). It’s been successful so far. After the holidays I’m going to try and keep the calories low, but try and increase the protein intake so I will hopefully maintain, maybe even gain, strength. 

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51 minutes ago, 2puttbogey said:

I’ve always been a bit f a slacker when it came to diet. I finally made the decision to focus on it, and do a  body recomp ( build/keep the muscle and loose fat). It’s been successful so far. After the holidays I’m going to try and keep the calories low, but try and increase the protein intake so I will hopefully maintain, maybe even gain, strength. 

There’s different schools of thought on how much protein one should consume. The recommended daily allowance varies from .6-1.2g per pound of lean body mass. The problem is without something like a dexa scan or similar most people don’t know their actual lean body mass. Also .6 is basically what people need to just survive. The simplest method is 1g per pound of goal body weight. This would be for fat loss, maintenance and “bulking” or adding muscle.

 

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On 12/14/2021 at 5:27 AM, RickyBobby_PR said:

There’s different schools of thought on how much protein one should consume. The recommended daily allowance varies from .6-1.2g per pound of lean body mass. The problem is without something like a dexa scan or similar most people don’t know their actual lean body mass. Also .6 is basically what people need to just survive. The simplest method is 1g per pound of goal body weight. This would be for fat loss, maintenance and “bulking” or adding muscle.

 

My protein intake has been on the lower end of the information you provided. I am very active and lift relatively intense so I’m looking to get it closer to 1g per pound. I will be trying do do it through food with very little supplementation, which should be achievable on most days. 

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7 minutes ago, 2puttbogey said:

My protein intake has been on the lower end of the information you provided. I am very active and lift relatively intense so I’m looking to get it closer to 1g per pound. I will be trying do do it through food with very little supplementation, which should be achievable on most days. 

Food is best. You want at least 90% of your protein intake to be complete protein. That’s protein that contains all 9 essential amino acids. This would be found in foods like chicken, beef, fish as some examples.  Supplementation isn’t a bad thing as long as you are getting protein powder or bars that also contain all 9 essential amino acids.
 

Feel free to message me if you have questions or need help

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Thank you. After the holidays I may do so. I have a decent knowledge, but I will always take information and help when I can. 

5 hours ago, RickyBobby_PR said:

Food is best. You want at least 90% of your protein intake to be complete protein. That’s protein that contains all 9 essential amino acids. This would be found in foods like chicken, beef, fish as some examples.  Supplementation isn’t a bad thing as long as you are getting protein powder or bars that also contain all 9 essential amino acids.
 

Feel free to message me if you have questions or need help

 

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Had a great hour and 3/4 work out yesterday. And it seems the more pull ups I do during the week. The more my strength and endurance is increasing. Something about using your own body weight as a exercise tool really unlocked something for me. Every lifting exercise I do has increased. Which at any age is progress. 
 

Going to get in one good workout today before I head to sunny Arizona. And funny enough golf isn’t on the agenda. Looking forward to check out the fitness scene in that area. I really love going to other gyms in other areas when I visit 

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On again off again steady workouts for me. I mean I am good for a few months and something happens, injuries & work life schedule changes being the biggest culprits. I am fairly active, I walk when I golf, have an active job, I officiate HS sports and in a shape, Round is a shape right lol?  my ultimate goal is drop 30-40 LBS to get to 198ish and keep my size. I was a serious athlete until my mid 20's and then just a weekend worrier and now being over 50 I have to work 5 times harder to loose the weight and try to get in the body shape I want. 

My family is home till after the 1st of the year and then I need to kick it in gear as Lacrosse season starts first of March. 

My plan is to go to a gym that is is a hybrid crossfit style. 

 

Good luck, keep us all posted on how you are doing. 

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38 minutes ago, Goober said:

Some bad news again :(. Because of surging Covid, our gym is enforcing mask mandates, limited hours , and only allowing so many in the facility at one time. Have a feeling that is things keep on this path. I will be working out at home again

 

not looking good folks 😞

Lots of options for home workouts and staying on track with fitness and nutrition.

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51 minutes ago, Olive00 said:

I try to do exercises 4-5 times a week for half an hour. I started doing this recently, 2 weeks ago. I am more interested not in losing weight, but in improving my health. At work, I sit at the computer. Because of this, my back always hurts. So I want to strengthen the muscles of the whole body. If I exercise regularly, I feel more energetic, active and enduring.  I hope that I will not stop doing exercises, because sometimes I am very lazy, especially after a hard day's work.

Your hips are probably tight which is what causes your back to hurt. Getting up and moving around every hour will help also get with doing hip stretches 2-3 times a day.

One thing about fitness/health is you have to make it a lifestyle. It has to be one of the things on the daily to do list. Find a training plan that 1)fits your schedule 2) you enjoy 3) helps you reach whatever your goal is

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I'm one of those on again off again exercisers. I started back up again in October took a break when we headed back north for Thanksgiving. However, I've been pretty diligent this month, I'm at the gym 2 days on and two days off. On the on days it's upper body the first day, the second day it's abs/lower body. The off days it's either biking (12 miles) or walking our dog miles). My motivation now is endurance along with swing speed. I noticed last summer that I was pretty beat after 18 - I use to play 27 pretty easily. Hopefully I continue to be motivated! 

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Not nearly the same level as some of the other guys here. I've been working with a trainer for about 4 months now to try to improve some things. Started to drop some weight, and so far that has been working. Over the 4 months, I'm down about 24 pounds with eating more, while strength is improving as well. The trainer has me set up for 3 lifting workouts, 2 HIIT workouts, and 2 LISS workouts each week. In total, they take about 5 hours out of my week. Fitting it into my work and home schedule has been OK. In the past my biggest challenge was making the time for myself, but I'm slowly learning that I have to in order to be functional for the other parts of my life. 

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I've always been an "all or nothing" type of person.  I'd get really into something for a while before moving on to something else.  Lifting weights was that thing before I started golf this year.  Between golf and mandatory OT all year at work, lifting was back-burnered.  

Started up again after Halloween once the weather was no longer golf friendly.  Managed to deadlift 405 today for the first time in a while!

Need to find a way to fit it in next year; lifting really gives me a good mental boost.

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10 hours ago, JerryB said:

I've always been an "all or nothing" type of person.  I'd get really into something for a while before moving on to something else.  Lifting weights was that thing before I started golf this year.  Between golf and mandatory OT all year at work, lifting was back-burnered.  

Started up again after Halloween once the weather was no longer golf friendly.  Managed to deadlift 405 today for the first time in a while!

Need to find a way to fit it in next year; lifting really gives me a good mental boost.

The struggle of gym vs golf and all the other life stuff is real. The last few years of training after work instead of at lunch time has dampened my time to hit the range in the evenings and a little on the weekends. 2022 is going to be interesting year for me to figure out the balance now that I’ve added a bunch of powerlifting meets where I’ll be refereeing at.

I don’t have a lot of the same family commitments others do so my practice time may come directly after my workouts since I’m not a fan of morning lifting on a regular basis especially deadlifts and squats 

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I need to get myself out of hibernation and back to my workouts.  I was doing really well once I could start moving around again.  I tore my achilles early in 2021 so I was not able to really do much until around May.  For about 5 months I was doing great, but then I had tweaked my shoulder lifting weights and was off about two weeks.  That slowed me down to a couple times a week and I've staggered more since then.  

Poor eating toppled with that too.  Back to the basics and getting where I should be. We've got a spin bike in our basement with some weights and a pull up bar so I have plenty - no excuses, pure laziness.

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Well, Covid keeping me in bed for over a week has REALLY caused some atrophy in my legs, making it almost impossible to even swing a club, so I’m starting to walk, do some body weight squats, and 10 minutes on the stationary bike. With the new job starting next month, and getting back on the road, or flying, I plan on taking workout gear with me. It’s going to take awhile since I’m LITERALLY in the worst shape of my life, so I’ll start slowly, and hope to be back to “toned” by next Fall. 

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I've been out of the gym for the last two weeks due to being sick but my son and I are starting again on Monday. We just do the whole body workout regime at Planet Fitness twice a session lifting as heavy as we can.

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@RickyBobby_PR Anything you've picked up along the way as far as tips?  One thing I learned pretty quickly is if you went heavy in the gym, don't expect too much on the course for the next day or two, ha!

@MattF People like to rag on Planet Fitness but I really do like their circuit training area in particular!  Only reason I stopped going there is because its one of the few locations thats not actually open 24/7.

@juspoole I'm in a similar boat.  I've got stuff in the basement and garage to use, but I've found I just can't get motivated unless I leave the house to work out. 

Poor eating is my downfall.  Its entirely mental and I know it, I just can't seem to do anything about it.  Sometimes its portion control, sometimes its snacking, oftentimes its both!  Doing really bad since I had last week and this week off; I don't do well without some structure in my life.  At some point I'll find that balance.

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50 minutes ago, JerryB said:

Anything you've picked up along the way as far as tips?  One thing I learned pretty quickly is if you went heavy in the gym, don't expect too much on the course for the next day or two, ha!

Proper nutrition, hydration and overall rest/recovery. I usually train 5 days/week in powerlifting and never had issues with on course performance even with doing a cut and hard training

i drink 1 gallon or more of water per day and eat proper amount of protein 

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On 12/30/2021 at 1:04 PM, JerryB said:

Poor eating is my downfall.  Its entirely mental and I know it, I just can't seem to do anything about it.  Sometimes its portion control, sometimes its snacking, oftentimes its both!  Doing really bad since I had last week and this week off; I don't do well without some structure in my life.  At some point I'll find that balance.

I am the same way with the structure. I like my routine and having time off for vacation days and holidays I have been at home more than normal. The trainer I have been working with checks in me periodically to make sure I'm not snacking all day long. I don't have time for it when I'm at work, but just being at home it's more of a mental thing. 

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I've currently got bronchitis, but will be super excited to get back into the gym!  I've actually been doing a lot with a personal trainer that does Muscle Activation Therapy (MAT).  Basically, its been about getting your body back in balance so muscles are compensating for one another.  A few years ago she was able to give me my first pain free rounds, and even days, in years since getting injured from improper lifting instructions in high school.  She also helped me drop like 30 lbs. by changing up my diet a little!  Never realized how important it was to do the right lifts rather than just how much I can bench and squat.

Actually, I have another friend that does some online personal sessions that's specifically for golf!  https://www.painlessgolfing.com/ is the best way to reach her!  She's absolutely amazing!  

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Very much along the lines with this topic we have a great AMA going on with Fit For Golf! Check it out!

 

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Being back at work this week really curbed the snacking and I've already dropped five of the ten pounds I'd put on this holiday season.

I'm running one of Wendler's 531 programs again.  In the past, if I couldn't do everything, I would do nothing.  I'm trying to be better about that.  If I don't have time, I'll get my main lifts in and get out.  If I have more time, I can get more assistance work in.  

I sometimes lose track of the fact that I'm not training to compete but rather for the rest of my life.  Doesn't have to be perfect, it just has to be something.

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