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HuskerShark

For any fitness fanatics on this message board

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For anyone on this board who loves to work out, lift weights, body build, etc.

 

I thought it would be interesting to start a thread that lets us share our success stories, secrets, nutrition tricks, lifting routines--really anything that would be cool to share. You can even post progress pictures for all I care. I'm just interested to hear what other people are doing and what works for you. Share as much or as little as you want.

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I'll go first. I started lifting a little over a year ago, and I started more of a bodybuilding program in May. A year and a half ago, I weighed in at 260 pounds, and now I am happy to say that I weigh around 195. Over the course of the next month, I would like to lose about 10 pounds of fat, so I recently started a fairly strict diet and am working on putting more emphasis on cardio by playing basketball more often than I have been able to since I started my body building program in order to try and break through my plateau that I seem to be stuck on.

 

I usually have a rotation of workouts. I do abs every day since abs are the quickest healing muscles in the body. Usually my ab routine isn't real rigorous, but I do a rigorous ab routine once a week. My rotation isn't clockwork, so I just lift the segment of my body that I feel needs worked the most when I get to the gym.

 

Here is how I break up my lifting days:

-biceps, triceps

-chest, back, abs, shoulders

-legs

 

That's pretty much the jist of my fitness routine that I can pull off the top of my head at the moment. Hopefully there are others on this site that are also fitness fanatics so that making this thread wasn't a waste :dunno

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Hshark...

 

I'm curious what your ab workout consists of.

 

I started lifting again to combat problems with my lower lumbar (back) and found the most bennefit from doing forward crunches while sitting up in the chair thing using the whole stack (50 reps with 150#?) with a pulley system.

 

It seemed to isolate the pain and therefore heal on the front of my spine (closest to my belly button) but it also gave me "Keg abs"

 

I wish I had abs like my older brother who weighs about half what I do and did 500 situps every night when he was a teen (about 40 years ago)

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I do abs every day since abs are the quickest healing muscles in the body. Usually my ab routine isn't real rigorous, but I do a rigorous ab routine once a week.

 

I did not know that! It's always nice to learn stuff like this, so I appreciate you sharing. Hopefully you and others will chime in with some good tips and help noobs like me out ; ) Would also like to hear what the workout consists of.

 

I don't know how much I can contribute to this thread though. I run a decent amount, but my discipline isn't that good. I think running is one of the most accessible health habits to have, everybody should do it! But it isn't necessarily easy if you want to get down to proper form. Every time I read something about running form, the next time I go, I feel like I don't even know how to run anymore.

 

I am a bit of a stickler with nutrition. Limit the simple carbs, avoid unnecessary sugar intake - drinks, juices, etc. Fiber is a critical part of the diet, but it's been systematically eliminated by the sheer prevalence of processed foods. Hence, why even 100% orange juice isn't that good for you.

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Hshark...

 

I'm curious what your ab workout consists of.

 

I started lifting again to combat problems with my lower lumbar (back) and found the most bennefit from doing forward crunches while sitting up in the chair thing using the whole stack (50 reps with 150#?) with a pulley system.

 

It seemed to isolate the pain and therefore heal on the front of my spine (closest to my belly button) but it also gave me "Keg abs"

 

I wish I had abs like my older brother who weighs about half what I do and did 500 situps every night when he was a teen (about 40 years ago)

 

I won't pretend to be an expert on lifting by any means, but I have definitely learned a lot since I began. As far as ab workouts go, a lot of people laugh at me when I do them because my ab routine looks a little bit goofy. The things that I do routinely are things that me and my buddy have either run across or have come up with. I'll give a list of things that I like to do on ab days that always work for me:

 

-incline situps

I usually do this as a warm-up set for my ab workout. I tend to do 20-25 situps on an incline ab bench

 

-incline bench with medicine ball

This is something that me and my buddy have come up with. Usually you see people doing situps and a partner throwing them a medicine ball in order to put tension on the person's abs. Our version of this is that you sit on the incline ab bench with the medicine ball, go half way up and hold so that your shoulder blades are off of the bench to about where your body is parallel with the ground. Then you proceed to throw the medicine ball straight up and catch it while holding your position. Every time that you catch the ball, you should feel it rip your abs, and it feels amazing. Really good for lower abs especially. I usually do this with a 14 pound medicine ball.

When doing this, the higher you throw the ball, the more it will pull on your abs. Also, if you toss the ball to where you are catching it in front of your face instead of down by your belly or at your chest, it will pull harder on your abs (which is good), especially on your lower abs. I usually do about 10-15 reps. The last thing I would say is to make sure you are tossing the ball straight up so that it lands in the center of your body and not off to the side. If you catch it to the side too much, you could develop a twist in your abs.

 

-Standing free weight swing

Once again, this is something that me and my buddy either came up with or ran across that I do just about every day. I would use either a 25 lb or 35 lb free weight like you would put on a barbell. Stand (usually in front of a mirror) with your feet slightly more than shoulder width apart, with knees bent so that you are almost leaning back. Then hold the weight out in front of you and move it straight up and down, while you concentrate on squeezing your abs. The motion should be kind of like you have a girl riding you, and you are "guiding her" up and down :D (sorry for that, but it's the only way I know how to describe it without videos). Do 10-15 reps.

The next sequence of this exercise, you swing the weight diagonally at a 45 degree angle to the ground and swing it up above your shoulder. It should feel similar to as if you are chopping wood. Swing the weight back and forth, concentrating on catching the force of the weight with your obliques. Do about 10 reps per side. Much like the medicine ball toss, the harder that you swing the weight, the more it will rip on your abs. This exercise is all about balance.

 

-Flat bench ab workouts

For this workout, I simply sit on a flat bench sideways. You could also sit on the edge of a table. I begin by extending my legs and then bringing them into my body. Once again, this is about muscle concentration. Work on squeezing your abs as you pull your legs into your body. Do about 15-20 reps. Do not hold onto the bench while you do this, and do not let your legs hit the floor. Balancing helps work your abs.

Next, work your obliques by bringing your left knee to your right elbow, and vice versa. Do as many as you can do. The faster you do it, and the more you exaggerate the motion, the more it works your core.

For the next motion on the flat bench, you can allow your hands to hold you in place. Simply extend your legs parallel to the ground and just do scissor kicks as quickly as you can do them. Once again, concentration on ab muscles is what makes this workout effective.

 

-cable crunches

This one is really easy on your back. On the cable system, attach the rope handle if you have one. I usually set the weight at anywhere from 150-200 lbs. Grab the rope handles and go down to your knees. All you are going to do is squeeze your abs and do a crunch, pulling the weight down to the floor. It's a really simple exercise and depending on how much you concentrate your abs, it could be the best one of all of them.

 

-Ab ball flex

For this, simply grab an ab ball or yoga ball (preferrably a small to medium sized one) and sit on it with feet anchored against the wall. You will want to sit up pretty high on the ball and just squeeze your abs as hard as you can for a few seconds at a time. The harder you squeeze, the better it will work. Really simple and really easy.

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I do abs every day since abs are the quickest healing muscles in the body. Usually my ab routine isn't real rigorous, but I do a rigorous ab routine once a week.

 

I did not know that! It's always nice to learn stuff like this, so I appreciate you sharing. Hopefully you and others will chime in with some good tips and help noobs like me out ; ) Would also like to hear what the workout consists of.

 

I don't know how much I can contribute to this thread though. I run a decent amount, but my discipline isn't that good. I think running is one of the most accessible health habits to have, everybody should do it! But it isn't necessarily easy if you want to get down to proper form. Every time I read something about running form, the next time I go, I feel like I don't even know how to run anymore.

 

I am a bit of a stickler with nutrition. Limit the simple carbs, avoid unnecessary sugar intake - drinks, juices, etc. Fiber is a critical part of the diet, but it's been systematically eliminated by the sheer prevalence of processed foods. Hence, why even 100% orange juice isn't that good for you.

 

As far as nutrition, I am trying to learn as I go. There is a formula that you can use to figure out what your caloric maintenance amount is (the amount of calories you need to eat daily to stay the same weight). If I can track it down and translate the verbiage, I will share it when I get some time. If you want to gain weight, you up your intake by 500 calories. If you want to lose weight, lower your intake by 500 calories.

 

You can also find your body fat percentage and take the amount of weight from fat off of your total body weight, and that is your lean body mass. You should try to consume around 1 gram of protein daily for each pound of lean body mass.

-For example, I am about 200 lbs with an estimated body fat of 20%, making my lean body mass 160 lbs. Therefore, I try to consume at least 160 grams of protein daily.

 

As far as fat intake, nuts are a good source of healthy fats and oils. You should only consume 1 gram of fat per kilogram of lean body mass.

-example: my lean body mass is ~160 lbs, convert to kg by dividing by 2.2, and my LBM is 72-73 kg. Therefore, I should only consume around 70 g of fats each day.

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As far as fat intake, nuts are a good source of healthy fats and oils. You should only consume 1 gram of fat per kilogram of lean body mass.

 

The crummy thing about nuts is, you're supposed to eat them raw, and they're far better roasted. But roasting them takes away the vast majority of health benefits.

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Hell yeah! Finally someone posts something like this. I am an avid lifter, have a Bachelors of Science in Education with a Major in Exercise, also in PTA (Physical Therapy) school. I am a huge functional anatomy, kinesiology, and physiology fan. I am actually cutting right now. I have dieted down to 7% bodyfat before utilizing an underwater weigh system (which is highly accurate, +- .5%). If anyone needs any help with diet, exercise, whatever..... go ahead and ask away. I don't have all the answers, but I am willing to do what I can and I hope I provide useful information that is valuable.

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I ahve been working since I was probably about 16. My routine varies from week to week, one week will be upper body then the next will be lower body and cardio.

 

Upper Body usually consists of bench, incline bench, tricep workouts, bicep workouts, chest, back, and some lat work throwin in there. I do abs everyday though, as shark said they are always the ones to heal first.

 

Lower body usually consists of using leg machines, and maybe one day of squatting depending on how my legs feel after running and using machines.

 

Right now i'm at 5'10" and 180 pounds, but I would like to get up around 185-190 sometime this year.

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Some of the best bodybuidling/powerlifting/sports specific websites you can visit for interesting articles and info are: www.t-nation.com & www.elitefts.com. Those are the top two I recommend.

 

My current stats (actually weaker b/c of the the motorcycle accident and slight long-head bicep tendon tear in my left arm):

 

Bench: 215lbs x 8-10 reps

Barbell Row: 215 x 10-12 reps

Dip: BW + 45lb plate: 14 reps

Pull-ups: BW (220lbs): 10-12

 

*Legs are typically done with two quality movements, DB lunges and lying HS curls with a DB. I am really trying to focus on hamstring development and glute development. I need to start introducing deads back into my routine and I'm a bit skeptical on doing good-mornings because I need to work on my form (good mornings are great for glute and hamstring development)

 

I am 5'7" and weigh about 220lbs. I am trying to drop to around 180 or so....whatever it takes for me to get lean. I am trying to keep a solid amount of carbs in my diet (stil low however) so I don't risk losing too much muscle.

 

Best Stats weighing at 185lbs

 

Bench: 315x 7 reps

Squat: 405x 10 reps

Dead-lift: 405x 1 rep

 

There's just a bit of info...some stats are left out b/c I can't remember lol.

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Hell yeah! Finally someone posts something like this. I am an avid lifter, have a Bachelors of Science in Education with a Major in Exercise, also in PTA (Physical Therapy) school. I am a huge functional anatomy, kinesiology, and physiology fan. I am actually cutting right now. I have dieted down to 7% bodyfat before utilizing an underwater weigh system (which is highly accurate, +- .5%). If anyone needs any help with diet, exercise, whatever..... go ahead and ask away. I don't have all the answers, but I am willing to do what I can and I hope I provide useful information that is valuable.

 

I've been on a diet of strict pasta and wine, most every night, for the past year. I get plenty of cardio, but I don't lose weight. Do I need to increase my wine intake?

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Hell yeah! Finally someone posts something like this. I am an avid lifter, have a Bachelors of Science in Education with a Major in Exercise, also in PTA (Physical Therapy) school. I am a huge functional anatomy, kinesiology, and physiology fan. I am actually cutting right now. I have dieted down to 7% bodyfat before utilizing an underwater weigh system (which is highly accurate, +- .5%). If anyone needs any help with diet, exercise, whatever..... go ahead and ask away. I don't have all the answers, but I am willing to do what I can and I hope I provide useful information that is valuable.

 

I've been on a diet of strict pasta and wine, most every night, for the past year. I get plenty of cardio, but I don't lose weight. Do I need to increase my wine intake?

Yes....lots of wine lol haha

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As far as fat intake, nuts are a good source of healthy fats and oils. You should only consume 1 gram of fat per kilogram of lean body mass.

 

The crummy thing about nuts is, you're supposed to eat them raw, and they're far better roasted. But roasting them takes away the vast majority of health benefits.

 

Yeah, I know! That is terrible. I've been making a habit of eating them raw though, and they aren't so bad.

 

C'mon knapp, you gotta try some raw nuts. You'll love it :)

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Crap....can I post pictures from a file on my hardrive on here?

 

Yes. Attach the image (you can't do it in fast reply, you have to go to the standard posting page under 'More Reply Options') and once you've done that, add the image to the post.

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I just threw out my back/pulled a lower back muscle maxing out my squat last week. Suffice to say that I'll add one thing to this discussion:

 

ALWAYS WEAR A WEIGHT BELT WHEN SQUATTING OR DEAD LIFTING

 

Yes even *you* who thinks you don't need one. That is all.

 

Edit: Ok, I can't resist adding another.

 

I've always found it easiest to add muscle mass by doing mostly compound movements in 3-5 sets of 4-8, always to failure. The key is keeping the lifts compound, and the weight high enough that you are never able to do more than 10-12. If you can do more than 10, you up the weight.

 

Namely just a few exercises: Bench, Upright Rows, Dips, Military Press, Cleans, Clean & Jerks, Pulldowns/Pullups, Squats, Deadlifts, and Lunges.

 

I really think this is one of the main things that new lifters ignore, these compound movements. When performed correctly, they target multiple muscle groups and increase both strength and size gains very quickly.

 

And lots and lots of protein. Chicken, Greek Yogurt, Black Beans, Chicken, Mixed Nuts, Eggs Whites, Chicken. I was talking to a high school kid who was trying to get bigger recently. He was doing all the right exercises. I asked him how much he was eating. He replies, "Enough". Turns out on lifting days, including powder, he was eating around 80-100 grams of protein. Probably closer to 50 on non-lifting days. You really are what you eat. And muscle is protein.

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As far as fat intake, nuts are a good source of healthy fats and oils. You should only consume 1 gram of fat per kilogram of lean body mass.

 

The crummy thing about nuts is, you're supposed to eat them raw, and they're far better roasted. But roasting them takes away the vast majority of health benefits.

 

Yeah, I know! That is terrible. I've been making a habit of eating them raw though, and they aren't so bad.

 

C'mon knapp, you gotta try some raw nuts. You'll love it :)

RAW = no pasturerizing....when you pasteurize....when you pasteurize....you begin to denatured and oxidize (destroy) vital micronutrients from the almond. I'm not the biggest fan of almonds...but I consume them once in a while. chuckleshuffle

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I just threw out my back/pulled a lower back muscle maxing out my squat last week. Suffice to say that I'll add one thing to this discussion:

 

ALWAYS WEAR A WEIGHT BELT WHEN SQUATTING OR DEAD LIFTING

 

Yes even *you* who thinks you don't need one. That is all.

Not a bad idea bro...I always advise wearing a weight belt when you begin to perform very high intensity sets, especially when they are in the 2-6 rep range.

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post-8827-0-45215700-1327014018.jpg

 

Thanks Zoogies! I am big into fitness and overall wellness...so if anyone has any questions, feel free to ask and I'll try and help (within my scope of learning and practice). This is an old pic of me back in '09.

 

*Played soccer for about 7 years and played football for 3 years. Played 2 years of highschool football as a FB and linebacker...

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post-8827-0-45215700-1327014018.jpg

 

Thanks Zoogies! I am big into fitness and overall wellness...so if anyone has any questions, feel free to ask and I'll try and help (within my scope of learning and practice). This is an old pic of me back in '09.

 

*Played soccer for about 7 years and played football for 3 years. Played 2 years of highschool football as a FB and linebacker...

 

That's you?

http://www.youtube.com/watch?v=KQttDhgptQk

 

I pictured everyone on this board looking like this

 

mputergeek.jpg

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post-8827-0-45215700-1327014018.jpg

 

This is not how I look with my shirt off. Might have something to do with the pasta. Maybe the wine.

 

I look a little like this:

 

mputergeek.jpg

But without the cigarette, and my hair isn't this nice. And I have a way crappier computer.

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Right now, I'm probably sitting around 15% bf or so. Been trying to cut fat for a long time, and I'm currently on a cutting cycle. I started the cycle Monday and will go hard until next Friday. Then I will take some time off (maybe a week or two) and then start another one.

 

Any advice/ideas that anybody could give me to help bust through that plateau would be awesome!

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I've lifted weights for probably 15 years and just recently decided to switch to a new workout program called Kosama. It's huge here in Des Moines and is in several other states in the midwest and spreading. If you haven't heard about it check it out. I know they have one in Omaha. I'm also a personal trainer there now and have seen some great results and had some great results myself. Kosama consists of plyometrics, kettlebells, kickboxing, lower body and upper body. I decided to switch to this program because I was needing to go to the chiropractor more and more and my body was starting to ache more from the constant lifting I was doing.

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I have been back on the diet kick.. play basketball 3 times a week--lift 3 times a week

 

lifting is

 

3 sets 10-15 reps

 

1) Free Motion Row (seated) - 80#

 

2) Flat Dumbbell Bench - 50#

 

3) Free Motion Cable Cross (90 degrees) - Standing Chest Flys - 30#

 

4) Free Motion Cable Cross (90 degrees) - Standing Reverse Flys - 15#

 

5) Free Motion Cable Cross (down) Standing Single Arm Diagonal Raise - 15#

 

6) Free Motion Lift - Standing Arm Curls with Dumbbells (17#) Then Cable - 35#

 

7) Free Motion Tricep - Seated Facing Mirrors - Single Arm Tricep Extension - 40#

 

 

 

 

 

My diet consists of just watching my carb, protein, fat, vegetable, milk, income based on how many grams.

 

 

I have my good and bad days. Havent got to lifting consistently..

 

 

But the question i have for you guys is this two things:

 

I am lifting my arms, chest, back fine... but i want good workouts for my abs/stomach and legs. I get solid cardio from basketball but want to get rid of my keg of a belly.

 

Currently at 250, and trying to get to 220 by April 1

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You man want to calculate the percentage of body fat that you have. 15 % is healthy for a man. To lose another 10 lbs you would have to be carrying 38 lbs of fat at 195 which is 19.7%. Your % of body fat is a much better indicator of your health than is your total weight. An excellent book about all of this s "Fit Or Fat" by Covert Bailey. Good luck and stay healthy. That's the important thing. When you get to be an old timer like BRI [ :) ] you may want to do less weight and more reps.

 

 

Body Fat Formula For Men

Factor 1

(Total body weight x 1.082) + 94.42

Factor 2

Waist measurement x 4.15

Lean Body Mass

Factor 1 - Factor 2

Body Fat Weight

Total bodyweight - Lean Body Mass

Body Fat Percentage

(Body Fat Weight x 100) / total bodyweight

 

T_O_B

G>B>R

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Right now, I'm probably sitting around 15% bf or so. Been trying to cut fat for a long time, and I'm currently on a cutting cycle. I started the cycle Monday and will go hard until next Friday. Then I will take some time off (maybe a week or two) and then start another one.

 

Any advice/ideas that anybody could give me to help bust through that plateau would be awesome!

So you started cutting on Monday? or have you been trying to cut for a long time? It's a bit confusing because it seems your statements says both. If you can elaborate and be specific, I might be able to give ya some advice man. Cutting fat takes hard work and dedication....esp. as you begin to age. I am assuming you started on Monday. What is your diet like? What does it consist of on a daily basis?

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I have been back on the diet kick.. play basketball 3 times a week--lift 3 times a week

 

lifting is

 

3 sets 10-15 reps

 

1) Free Motion Row (seated) - 80#

 

2) Flat Dumbbell Bench - 50#

 

3) Free Motion Cable Cross (90 degrees) - Standing Chest Flys - 30#

 

4) Free Motion Cable Cross (90 degrees) - Standing Reverse Flys - 15#

 

5) Free Motion Cable Cross (down) Standing Single Arm Diagonal Raise - 15#

 

6) Free Motion Lift - Standing Arm Curls with Dumbbells (17#) Then Cable - 35#

 

7) Free Motion Tricep - Seated Facing Mirrors - Single Arm Tricep Extension - 40#

 

 

 

 

 

My diet consists of just watching my carb, protein, fat, vegetable, milk, income based on how many grams.

 

 

I have my good and bad days. Havent got to lifting consistently..

 

 

But the question i have for you guys is this two things:

 

I am lifting my arms, chest, back fine... but i want good workouts for my abs/stomach and legs. I get solid cardio from basketball but want to get rid of my keg of a belly.

 

Currently at 250, and trying to get to 220 by April 1

abs = lying or elevated leg raises or kneeling roll-outs. I prefer kneeling roll outs right now because I do not want to over-activate my hip flexor muscles, specifically my illiopsoas. Experiment a bit, different exercises done with good execution and correct form may benefit you more than others. I know that certain exercises blast my triceps more than others, same with chest, and any other body part I am trying to train.

post-8827-0-90901400-1327029182.jpg

post-8827-0-39325700-1327029204.jpg

 

 

legs = squats trump everything or you can diverge into a hack squat or leg press, but squats are the best by far. The hardest exercise for you is usually the best one for ya.

 

what are your macronutrient ratios like? do you keep your protein high ya think? or do you keep your veggies high? I don't consider milk a very solid dieting tool for a few reasons:

1.) From my research, pasteurized milk is pretty much sugar water with some fat and synthetic vitamin D added in. Not the healthiest form of vitamin D whatsoever.

2.) Typically, if you are trying to bulk, bodybuilders and the like will add in whole milk. If you are drinking skim...you are still ingesting high-glycemic sugar....not something you want in your diet and it can possib. impair your fat loss.

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I didn't read all the threads, but I am an avid exerciser. Three days a week M-W-Fri I work out with trainer for one hour and then I add a half hour after that session purely cardio. The trainer's workout consists of working the pulling muscles upper body- 4 sets, then I run on the tread mill for 4.5 minutes. We alternate these circuits for 30 minutes. The next 30 minutes is spent working 4 sets of pushing muscles of the upper body sets, alternating with 4.5 minutes for running. This takes one hour. That is Monday. Wednesday we do a boot camp that incorporates the TRX resistance program, sledge hammer swings, four hundred pond tire tractor push, kettle balls, squat jumps onto a weight bench (killer), and ab work. Friday We do lower body weight training much the same as Monday but add abs. When I do Saturday workouts they resemble Wednesdays circuit sets. I average burning 800 plus calories per my heart rate monitor per sesson. On Thursdays an Sunday's I am training for a half marathon in March.

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You man want to calculate the percentage of body fat that you have. 15 % is healthy for a man. To lose another 10 lbs you would have to be carrying 38 lbs of fat at 195 which is 19.7%. Your % of body fat is a much better indicator of your health than is your total weight. An excellent book about all of this s "Fit Or Fat" by Covert Bailey. Good luck and stay healthy. That's the important thing. When you get to be an old timer like BRI [ :) ] you may want to do less weight and more reps.

 

 

Body Fat Formula For Men

Factor 1

(Total body weight x 1.082) + 94.42

Factor 2

Waist measurement x 4.15

Lean Body Mass

Factor 1 - Factor 2

Body Fat Weight

Total bodyweight - Lean Body Mass

Body Fat Percentage

(Body Fat Weight x 100) / total bodyweight

 

T_O_B

G>B>R

Fat is typically not the enemy (consumed), but has been well documented in research that visceral fat in certain regions of the body, specifically the superior iliac crest region(area above the hip) and your fat deposition on your back, just below your scapula, has been shown to be high indicators for heart disease risk and how well you metabolize carbohydrates (per Charles Poliquin specifically). Sugar, specially the breakdown into glucose, is typically the big culprit in fat deposition in many white Americans and then general population. I have, however, have friends and have met people that handle carbohydrates very well. They can eat a TON OF THEM and still stay quite lean. Healthy fat consumption is very beneficial for your body (esp. Omega-3 fatty acids) and can help combat inflammation in the gut and throughout your body. 15% BF isn't unhealthy in my opinion from all the research I've gathered, but when you start getting higher, it's typically an indicator of multiple factors: poor diet and stress are the top two that immediately come to mind. I'll do what I can to help people out and I hope to learn some new and useful information from this board as well.

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I didn't read all the threads, but I am an avid exerciser. Three days a week M-W-Fri I work out with trainer for one hour and then I add a half hour after that session purely cardio. The trainer's workout consists of working the pulling muscles upper body- 4 sets, then I run on the tread mill for 4.5 minutes. We alternate these circuits for 30 minutes. The next 30 minutes is spent working 4 sets of pushing muscles of the upper body sets, alternating with 4.5 minutes for running. This takes one hour. That is Monday. Wednesday we do a boot camp that incorporates the TRX resistance program, sledge hammer swings, four hundred pond tire tractor push, kettle balls, squat jumps onto a weight bench (killer), and ab work. Friday We do lower body weight training much the same as Monday but add abs. When I do Saturday workouts they resemble Wednesdays circuit sets. I average burning 800 plus calories per my heart rate monitor per sesson. On Thursdays an Sunday's I am training for a half marathon in March.

Nice!

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post-8827-0-45215700-1327014018.jpg

 

Thanks Zoogies! I am big into fitness and overall wellness...so if anyone has any questions, feel free to ask and I'll try and help (within my scope of learning and practice). This is an old pic of me back in '09.

 

*Played soccer for about 7 years and played football for 3 years. Played 2 years of highschool football as a FB and linebacker...

 

That's you?

http://www.youtube.com/watch?v=KQttDhgptQk

 

I pictured everyone on this board looking like this

 

mputergeek.jpg

I can post more pictures if your heart desires lol. I prob. won't post many with my shirt off b/c I don't have that many....

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Sweet, glad this I saw this topic! Don't get on here as much anymore but would like to see how this thread goes and how everyone else is doing with their fitness goals. I am on a steady diet of cardio at the moment, everyday for at least 1/2 hour and 2 days a week I go for an hour. I have only started the everyday thing about 2 weeks ago, before I only ran maybe twice a week and already I have noticed a big difference on how much better I am doing running everyday. I am 6'1 and when I started I was 257 ( holy crap!!) and am already down to 249 in that short of time, so that is pure motivation right there. I was never this big so it pisses me off more than depressing me.

 

I found it was pretty easy to cut out foods that I shouldn't eat anymore, by drinking LOTS of water and always keeping some sort of fruit with me, a buddy of mine got me on a 24 day challenge which is supplements, protein shakes and a amino acid drink which has helped me out a ton to adjust to my new habits and to jumpstart the process. I am on day 11 so will have to post when it is over to see how well it works. I was pretty skeptical about the program but he had lost 24 lbs in 24 days so thought I would give it a shot. My buddy has lost over 130 lbs in less than 2 years and has made a complete transformation so I wasn't going to doubt him much.

 

If anyone has any suggestions or tips for me let me know, plan on starting some sort of weight routine in another week or so along with cardio. I actually enjoy hitting the treadmill.

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Sweet, glad this I saw this topic! Don't get on here as much anymore but would like to see how this thread goes and how everyone else is doing with their fitness goals. I am on a steady diet of cardio at the moment, everyday for at least 1/2 hour and 2 days a week I go for an hour. I have only started the everyday thing about 2 weeks ago, before I only ran maybe twice a week and already I have noticed a big difference on how much better I am doing running everyday. I am 6'1 and when I started I was 257 ( holy crap!!) and am already down to 249 in that short of time, so that is pure motivation right there. I was never this big so it pisses me off more than depressing me.

 

I found it was pretty easy to cut out foods that I shouldn't eat anymore, by drinking LOTS of water and always keeping some sort of fruit with me, a buddy of mine got me on a 24 day challenge which is supplements, protein shakes and a amino acid drink which has helped me out a ton to adjust to my new habits and to jumpstart the process. I am on day 11 so will have to post when it is over to see how well it works. I was pretty skeptical about the program but he had lost 24 lbs in 24 days so thought I would give it a shot. My buddy has lost over 130 lbs in less than 2 years and has made a complete transformation so I wasn't going to doubt him much.

 

If anyone has any suggestions or tips for me let me know, plan on starting some sort of weight routine in another week or so along with cardio. I actually enjoy hitting the treadmill.

Sounds great! Nice job

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Right now, I'm probably sitting around 15% bf or so. Been trying to cut fat for a long time, and I'm currently on a cutting cycle. I started the cycle Monday and will go hard until next Friday. Then I will take some time off (maybe a week or two) and then start another one.

 

Any advice/ideas that anybody could give me to help bust through that plateau would be awesome!

So you started cutting on Monday? or have you been trying to cut for a long time? It's a bit confusing because it seems your statements says both. If you can elaborate and be specific, I might be able to give ya some advice man. Cutting fat takes hard work and dedication....esp. as you begin to age. I am assuming you started on Monday. What is your diet like? What does it consist of on a daily basis?

 

Yeah, sorry. I should have been more specific. I was actually sitting at about 260 pounds a year and a half ago. Over the summer, I just started playing basketball for like 3 hours every day, and by the end of the summer I was right around 220 or so. Since then, I have picked up body building, so in addition to adding muscle, I am now sitting at about 195.

 

So basically I have been stuck at this 195-200 weight, and no amount of exercise, diet, or supplement stack seems to help break through this plateau. It was over the summer that I dropped from about 215 to 200 just from being active all the time, lifting 4-5 times per week and playing basketball once a week.

 

I have been learning a lot just by reading the forums on bodybuilding.com about calculating calorie needs, and using the Katch-McArdle equation, I found that my maintenance requirement is 2900 calories. Following the advice on the forums, subtracting 20% of the calories from this in order to cut weight would allow me about 2300 calories per day. So today, for example, I did fairly well. I calculated my caloric intake at 2425 calories, including 145 grams of protein and only 50 grams of fat. I try to stick to lean meats such as turkey and chicken breast, which I had today. I also had scrambled egg whites, oatmeal, 2 protein drinks, yogurt, a banana, etc.

 

So yes, I try to eat low fat foods that are also good sources of protein. I probably fell about 50 grams of protein short of what I would typically want to consume in a day, since I am still wanting to bulk up while I cut fat. When I said that I started cutting on Monday, I meant that I started my 2-week cycle of cutting fat. A lot of times, my lack of energy and stress of sticking to a diet cause me to only want to stick to a cycle for about a week, but I am making sure that I go for the full 2 weeks on this cycle.

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This is a most interesting thread with lots of good info. My history of exercise was mostly running for track and cross country. Weight lifting wasn't a part of any routine in my high school in the 60's. (Graduated in 1970). I started playing basketball in college and became addicted. I've been fortunate enough to play BB in leagues then at the local Y (3 days a week). I started lifting in the late 80's. Nothing heavy, just enough to shape up some middle age spread. I recently had foot surgury that will keep me off the BB courts till at least summer and not really sure I'll ever play again. Are ellipitical machines the best source of cardio exercise for this situation? I don't enjoy swimming at all. I'm 5'11" and 185 lbs now and would like to keep my girlish figure. Any tips would be appreciated.

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post-8827-0-45215700-1327014018.jpg

 

Thanks Zoogies! I am big into fitness and overall wellness...so if anyone has any questions, feel free to ask and I'll try and help (within my scope of learning and practice). This is an old pic of me back in '09.

 

*Played soccer for about 7 years and played football for 3 years. Played 2 years of highschool football as a FB and linebacker...

 

Did you completely rock a hard one when you saw this thread? I bet you have been waiting a long time to post a picture of your self without your shirt on a message board frequented by 99.9% dudes. The narcissism in our culture is sickening anymore.

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Right now, I'm probably sitting around 15% bf or so. Been trying to cut fat for a long time, and I'm currently on a cutting cycle. I started the cycle Monday and will go hard until next Friday. Then I will take some time off (maybe a week or two) and then start another one.

 

Any advice/ideas that anybody could give me to help bust through that plateau would be awesome!

So you started cutting on Monday? or have you been trying to cut for a long time? It's a bit confusing because it seems your statements says both. If you can elaborate and be specific, I might be able to give ya some advice man. Cutting fat takes hard work and dedication....esp. as you begin to age. I am assuming you started on Monday. What is your diet like? What does it consist of on a daily basis?

 

Yeah, sorry. I should have been more specific. I was actually sitting at about 260 pounds a year and a half ago. Over the summer, I just started playing basketball for like 3 hours every day, and by the end of the summer I was right around 220 or so. Since then, I have picked up body building, so in addition to adding muscle, I am now sitting at about 195.

 

So basically I have been stuck at this 195-200 weight, and no amount of exercise, diet, or supplement stack seems to help break through this plateau. It was over the summer that I dropped from about 215 to 200 just from being active all the time, lifting 4-5 times per week and playing basketball once a week.

 

I have been learning a lot just by reading the forums on bodybuilding.com about calculating calorie needs, and using the Katch-McArdle equation, I found that my maintenance requirement is 2900 calories. Following the advice on the forums, subtracting 20% of the calories from this in order to cut weight would allow me about 2300 calories per day. So today, for example, I did fairly well. I calculated my caloric intake at 2425 calories, including 145 grams of protein and only 50 grams of fat. I try to stick to lean meats such as turkey and chicken breast, which I had today. I also had scrambled egg whites, oatmeal, 2 protein drinks, yogurt, a banana, etc.

 

So yes, I try to eat low fat foods that are also good sources of protein. I probably fell about 50 grams of protein short of what I would typically want to consume in a day, since I am still wanting to bulk up while I cut fat. When I said that I started cutting on Monday, I meant that I started my 2-week cycle of cutting fat. A lot of times, my lack of energy and stress of sticking to a diet cause me to only want to stick to a cycle for about a week, but I am making sure that I go for the full 2 weeks on this cycle.

Quick question: How tall are you!? It sounds like you don't have too much of an issue losing BF considering your initial weight. This plateau that your stuck in may warrant a caloric boost for about 3-4 days (pretty much taking a break sort off the low-cal diet). After your cutting cycle, trying increasing your cals by about 1-2 thousand more a day for approx 3 to 4 days. In addition, try keeping the food selections about the same, just increase them and increase your fat intake a bit (this will help with reaching your caloric boost). After the 3-4 days, drop it right back down to your 2,300 calorie consumption. At times....what people need to bust them out of a plateau with regards to diet is to just take a break and consume more cals (a few cheat meals doesn't hurt). I've done this with great success, as well as many others (this may give you that metabolic boost you need). Make sure you're sleeping fairly well 7-8 hours a night if you can and drink a ton of water.

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post-8827-0-45215700-1327014018.jpg

 

Thanks Zoogies! I am big into fitness and overall wellness...so if anyone has any questions, feel free to ask and I'll try and help (within my scope of learning and practice). This is an old pic of me back in '09.

 

*Played soccer for about 7 years and played football for 3 years. Played 2 years of highschool football as a FB and linebacker...

 

Did you completely rock a hard one when you saw this thread? I bet you have been waiting a long time to post a picture of your self without your shirt on a message board frequented by 99.9% dudes. The narcissism in our culture is sickening anymore.

um no....So quick to judge to man....I just enjoy fitness and wellness and came here to help out if anyone needs any advice. I am not an "expert" nor am I am on here to get attention.

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post-8827-0-45215700-1327014018.jpg

 

Thanks Zoogies! I am big into fitness and overall wellness...so if anyone has any questions, feel free to ask and I'll try and help (within my scope of learning and practice). This is an old pic of me back in '09.

 

*Played soccer for about 7 years and played football for 3 years. Played 2 years of highschool football as a FB and linebacker...

 

Did you completely rock a hard one when you saw this thread? I bet you have been waiting a long time to post a picture of your self without your shirt on a message board frequented by 99.9% dudes. The narcissism in our culture is sickening anymore.

 

Are you being serious? If you don't like what you see or read in this thread, then don't read it...

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Been through some crazy weight fluctuations over the last 14 months. Last November I was up to 330lbs (I'm 6'3"). Started eating a really healthy diet and started running, by July I was down to 260. Since then I haven't done a lot of cardio but I lift weights 2-3 times a week, I'm about 295lbs right now. I'm glad I've put on some muscle, but not too happy about the fat I've put on with it. Definately need to keep my diet in check and start running again. I actually ran 2 miles the other day, so I'm not in terrible shape for a guy my size.

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This is a most interesting thread with lots of good info. My history of exercise was mostly running for track and cross country. Weight lifting wasn't a part of any routine in my high school in the 60's. (Graduated in 1970). I started playing basketball in college and became addicted. I've been fortunate enough to play BB in leagues then at the local Y (3 days a week). I started lifting in the late 80's. Nothing heavy, just enough to shape up some middle age spread. I recently had foot surgury that will keep me off the BB courts till at least summer and not really sure I'll ever play again. Are ellipitical machines the best source of cardio exercise for this situation? I don't enjoy swimming at all. I'm 5'11" and 185 lbs now and would like to keep my girlish figure. Any tips would be appreciated.

With your history of foot problems, Ellipticals are a very low impact way to get cardio in. I really think the answer to combat "the spread" is putting in 4-5 hours a week at the gym(or other physical activity), 1/2 cardio and 1/2 weights, eating low cal 4 days per week, and finding something you like doing that isn't sitting-and then do it.

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You man want to calculate the percentage of body fat that you have. 15 % is healthy for a man. To lose another 10 lbs you would have to be carrying 38 lbs of fat at 195 which is 19.7%. Your % of body fat is a much better indicator of your health than is your total weight. An excellent book about all of this s "Fit Or Fat" by Covert Bailey. Good luck and stay healthy. That's the important thing. When you get to be an old timer like BRI [ :) ] you may want to do less weight and more reps.

 

 

Body Fat Formula For Men

Factor 1

(Total body weight x 1.082) + 94.42

Factor 2

Waist measurement x 4.15

Lean Body Mass

Factor 1 - Factor 2

Body Fat Weight

Total bodyweight - Lean Body Mass

Body Fat Percentage

(Body Fat Weight x 100) / total bodyweight

 

T_O_B

G>B>R

Fat is typically not the enemy (consumed), but has been well documented in research that visceral fat in certain regions of the body, specifically the superior iliac crest region(area above the hip) and your fat deposition on your back, just below your scapula, has been shown to be high indicators for heart disease risk and how well you metabolize carbohydrates (per Charles Poliquin specifically). Sugar, specially the breakdown into glucose, is typically the big culprit in fat deposition in many white Americans and then general population. I have, however, have friends and have met people that handle carbohydrates very well. They can eat a TON OF THEM and still stay quite lean. Healthy fat consumption is very beneficial for your body (esp. Omega-3 fatty acids) and can help combat inflammation in the gut and throughout your body. 15% BF isn't unhealthy in my opinion from all the research I've gathered, but when you start getting higher, it's typically an indicator of multiple factors: poor diet and stress are the top two that immediately come to mind. I'll do what I can to help people out and I hope to learn some new and useful information from this board as well.

 

...and this has to do with my post how?

T_O_B

G>B>R

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This is a most interesting thread with lots of good info. My history of exercise was mostly running for track and cross country. Weight lifting wasn't a part of any routine in my high school in the 60's. (Graduated in 1970). I started playing basketball in college and became addicted. I've been fortunate enough to play BB in leagues then at the local Y (3 days a week). I started lifting in the late 80's. Nothing heavy, just enough to shape up some middle age spread. I recently had foot surgury that will keep me off the BB courts till at least summer and not really sure I'll ever play again. Are ellipitical machines the best source of cardio exercise for this situation? I don't enjoy swimming at all. I'm 5'11" and 185 lbs now and would like to keep my girlish figure. Any tips would be appreciated.

With your history of foot problems, Ellipticals are a very low impact way to get cardio in. I really think the answer to combat "the spread" is putting in 4-5 hours a week at the gym(or other physical activity), 1/2 cardio and 1/2 weights, eating low cal 4 days per week, and finding something you like doing that isn't sitting-and then do it.

Thanks! I appreciate the advice. I'll start back to work this week but can squeeze in an hour to 90 mins of workout time.

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I just threw out my back/pulled a lower back muscle maxing out my squat last week. Suffice to say that I'll add one thing to this discussion:

 

ALWAYS WEAR A WEIGHT BELT WHEN SQUATTING OR DEAD LIFTING

 

 

I will actually disagree with you here. I never wear a belt until I get above plates and 25s on squat. If you pull your back with only this much weight on, it should tell you that you are using bad form.

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You man want to calculate the percentage of body fat that you have. 15 % is healthy for a man. To lose another 10 lbs you would have to be carrying 38 lbs of fat at 195 which is 19.7%. Your % of body fat is a much better indicator of your health than is your total weight. An excellent book about all of this s "Fit Or Fat" by Covert Bailey. Good luck and stay healthy. That's the important thing. When you get to be an old timer like BRI [ :) ] you may want to do less weight and more reps.

 

 

Body Fat Formula For Men

Factor 1

(Total body weight x 1.082) + 94.42

Factor 2

Waist measurement x 4.15

Lean Body Mass

Factor 1 - Factor 2

Body Fat Weight

Total bodyweight - Lean Body Mass

Body Fat Percentage

(Body Fat Weight x 100) / total bodyweight

 

T_O_B

G>B>R

Fat is typically not the enemy (consumed), but has been well documented in research that visceral fat in certain regions of the body, specifically the superior iliac crest region(area above the hip) and your fat deposition on your back, just below your scapula, has been shown to be high indicators for heart disease risk and how well you metabolize carbohydrates (per Charles Poliquin specifically). Sugar, specially the breakdown into glucose, is typically the big culprit in fat deposition in many white Americans and then general population. I have, however, have friends and have met people that handle carbohydrates very well. They can eat a TON OF THEM and still stay quite lean. Healthy fat consumption is very beneficial for your body (esp. Omega-3 fatty acids) and can help combat inflammation in the gut and throughout your body. 15% BF isn't unhealthy in my opinion from all the research I've gathered, but when you start getting higher, it's typically an indicator of multiple factors: poor diet and stress are the top two that immediately come to mind. I'll do what I can to help people out and I hope to learn some new and useful information from this board as well.

 

...and this has to do with my post how?

T_O_B

G>B>R

I just felt like chiming in....it honestly really has no significant relevance to your post...but you got on the discussion about fat and I wanted to disclose some info. that may be helpful

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I just threw out my back/pulled a lower back muscle maxing out my squat last week. Suffice to say that I'll add one thing to this discussion:

 

ALWAYS WEAR A WEIGHT BELT WHEN SQUATTING OR DEAD LIFTING

 

 

I will actually disagree with you here. I never wear a belt until I get above plates and 25s on squat. If you pull your back with only this much weight on, it should tell you that you are using bad form.

Anytime I've ever squatted in the 4-6 rep range with 80 to 90% of my 1 rep max....I always put a belt on for safety sake....other than that, I use to rep 405 fairly heavy in the 6-8 rep range with no belt and I had no issues. It's def. a personal preference

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You man want to calculate the percentage of body fat that you have. 15 % is healthy for a man. To lose another 10 lbs you would have to be carrying 38 lbs of fat at 195 which is 19.7%. Your % of body fat is a much better indicator of your health than is your total weight. An excellent book about all of this s "Fit Or Fat" by Covert Bailey. Good luck and stay healthy. That's the important thing. When you get to be an old timer like BRI [ :) ] you may want to do less weight and more reps.

 

 

Body Fat Formula For Men

Factor 1

(Total body weight x 1.082) + 94.42

Factor 2

Waist measurement x 4.15

Lean Body Mass

Factor 1 - Factor 2

Body Fat Weight

Total bodyweight - Lean Body Mass

Body Fat Percentage

(Body Fat Weight x 100) / total bodyweight

 

T_O_B

G>B>R

Fat is typically not the enemy (consumed), but has been well documented in research that visceral fat in certain regions of the body, specifically the superior iliac crest region(area above the hip) and your fat deposition on your back, just below your scapula, has been shown to be high indicators for heart disease risk and how well you metabolize carbohydrates (per Charles Poliquin specifically). Sugar, specially the breakdown into glucose, is typically the big culprit in fat deposition in many white Americans and then general population. I have, however, have friends and have met people that handle carbohydrates very well. They can eat a TON OF THEM and still stay quite lean. Healthy fat consumption is very beneficial for your body (esp. Omega-3 fatty acids) and can help combat inflammation in the gut and throughout your body. 15% BF isn't unhealthy in my opinion from all the research I've gathered, but when you start getting higher, it's typically an indicator of multiple factors: poor diet and stress are the top two that immediately come to mind. I'll do what I can to help people out and I hope to learn some new and useful information from this board as well.

 

...and this has to do with my post how?

T_O_B

G>B>R

I just felt like chiming in....it honestly really has no significant relevance to your post...but you got on the discussion about fat and I wanted to disclose some info. that may be helpful

 

Was just wonderun' Chaddy. Too many worry about scale weight, or the weight the insurance company says you should be that they go for the next fad BS diet and it drives me crazy. I picked up on Bailey 12 to 15 years ago and I'm I;m 147 lbs tomorrow AM. There ain't no magic or easy way you just need to disapline yourself and not eat anything you buy in a drive through.

T_O_B

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