In Fitness and in Health

[Finn666]

too easy! the problem is is that i then would have a rope and that´s about it…
would love to do some sort of crossfit, but no chance to find one here!

[bubbapest]

@zwer:

As a matter of interest, Doug, how does that compare to my day?:
All 4 sets
Squats
Dumbbell press
Leg press
Military press
Rope tricep extension
Lateral raises

no need for both leg press and squats, keep the squats ditch the leg press.

24 sets in a day is a lot.  try breaking it up into a split, imo.  something like this would be better

day 1
squat 5 sets
deadlift 5 sets
calf raises 3 sets
1 type of row 3 sets
pullups 3 sets

still a heavy day

day 2
flat bench (barbell or dumbell) 5 sets
shoulder press (barbell or dumbell) 5 sets
close grip bench 3 sets
dips 3 sets
butterfly 3 sets/or overhead press/or incline or decline bench

every other week or so throw in a shrug on either day- go heavy with the barbell in the squat rack.  pop those trapz up hard

[bubbapest]

i have 3 diff days

i do

day 1
squats 5x5
calf raises 3xfailure
lunges when i feel like it
cardio

day 2
flat bench 5x5
close grip 3x5
dips 3x12 (have to get a weight belt so i can add weight)
incline dumbell 3x5
overhead press 3x10
butterfly, sometimes 3x10… if i do this ill usually cut out the incline

day 3
deadlift 5x5
upright standign rows 3x8
bent over bench rows 3x5
widegrip pullups (assisted since my lats are crushed by now and are weak) 3x5
preacher curls 5x5 (stopped using preacher bench and just stand now since i used the preacher bench to cheat)

[Snowy]

Picked up 2.5KGs (5.5 pounds) of green coffee beans today. On top of my already 3-4KG (7.7 pound) bag. Nice 30 minute cycle home with 13.2pounds on the back. Looks like I might get a little bit of regular 'carry' training in

[derivative666]

Woke up 5:30 this morning did 5 miles with my bricks. I FEEL FUCKING ALIVE!!!!

[seanocono]

^So awesome

[bagley920]

This probably belongs in the food thread but can also help here.
Made my own "energy" bar this morning. So easy and you know exactly what you're eating

1 cup quick cooking oats
1/2 cup Peanut Butter- preferably natural with no added sugar- I like mine crunchy
3 tbsp honey
1 tsp vanilla extract- optional as you can't really taste it

Spread out evenly into a container and refrigerate for 2 hours. Cut into whatever size bars you like and eat

Total recipe with my ingredients is 1212 calores and 44 grams of protein

I cut mine into 4 bars so about 300 calories per bar and 11 grams of protein and you know EXACTLY what you are eating.

If you give it a shot, let me know what you think

[derivative666]

Good contribution!

[bagley920]

Thanks Jeff. I figured guys like you and Gav could use it with the diets you are currently on and who doesn't love peanut butter!!

[Megatron1505]

We're not allowed peanuts Brooks, but I'll certainly give it a shot when I'm finished with the Whole 30. I intend to stick to healthy eating habits, but I could not live my life of the Whole diet (no booze, no sugar makes Gav a cranky boy).

[Finn666]

pbj is the shit, though i guess you guys not liking the "j" in´it for your kinda diet?!

bags, you able to share the other ingredients as well (carbs & fats)?

[bagley920]

@Megatron1505:

We're not allowed peanuts Brooks, but I'll certainly give it a shot when I'm finished with the Whole 30. I intend to stick to healthy eating habits, but I could not live my life of the Whole diet (no booze, no sugar makes Gav a cranky boy).

Did not know that. But if you're interested, the peanut butter I use called Crazy Richard's has one ingredient, peanuts haha

Here you go Rafa

Total recipe:
Calories- 1212
Fat- 64.3 - keep in mind 95% of this is from the peanuts but it's an all natural type of fat, so good fat
Carbs- 133.2
Protein- 43.9
Sugar- 60 - totally from the honey which acts as a binder. I was thinking about trying it without but don't think it will bind without
Fiber- 19.3

Per bar if cut into 4's
Calories- 303
Fat- 16.075
Carbs- 33.3
Protein- 10.975
Sugar- 15
Fiber- 4.825

[derivative666]

Bags I can't eat it peanuts and oats are no no's on the Paleo diet. But sounds really good

[Finn666]

thanks for sharing bags…all in all it´s a good one, but i´d still would check if it isn´t possible to up the protein and to lower the fat a bit.
40% of the calories of a meal should come from the protein!

[DougNg]

Been losing a bunch of weight over the last few months due to stress. The last week and a half, been downing a pint of whole milk and two tablespoons of regular peanut butter everytime I feel "not full". I've put on nearly twelve pounds. Pretty happy with that. Hoping to hit my ideal weight of 180 again soon

Mind you, I've also been working out like a fiend too, so I'm not putting on fat, but rather muscle

[Finn666]

^sounds good to me sir!

had to come back to edit my first post!

[DougNg]

I had to edit to clarify

[Finn666]

also edited mine

[seanocono]

@DougNg:

The last week and a half, been downing a pint of whole milk and two tablespoons of regular peanut butter everytime I feel "not full". I've put on nearly twelve pounds.

I'm going to try this once I am up and going full swing. I'm about 15-20 under target.

[DougNg]

This works for me mainly because I'm naturally thin, I have to work really hard to put on weight. There is a LOT of fat in this diet plan