spike64
Fellow Wissportians, it is I, your loving, hilarious, smart, caring, neighborhood spike64.

Now, to cut to the chase, 4 years of school have taken their toll on me. To put it simply I wasn't active at all, save for 12 ounce curls.

I played football, track and baseball in high school, so I'm no stranger to working out/being in the gym. I've been going a couple times a week since summer, but haven't really kept to a schedule or a routine. Since my WSN's biggest loser fell through due to lack of interest, I decided to come up with a different way to stay on top of this.

That is where this thread comes in. I plan on using this thread to keep myself on track. It might not be a workout related post everyday, but hopefully I can at least make someone chuckle a couple times a week. This thread is also going to help me stay on track when I(hopefully) start my new job in January.

A quick couple goals:

By May to have safely lost 50 pounds.

By February to have started jiujitsu. Frankly, I find "normal(gym)" workouts to be mundane and repetitive. Hopefully I will have a schedule with work that allows me to train. Not only will it be a great workout, but it will be a great stress relief.

There you have it, WSNers. A quick intro to what is going to be an exciting change. It probably won't be a easy road, but it'll be worth it. I look forward to updating this thread and hopefully hearing words of encouragement.

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Quote 0 0
tweb1216
I was in your boat a little over a year ago. In that time I have lost about 45lbs (to be fair I have been in maintenance mode for the past 3-4 months, so your goal is doable). A few tips that worked for me:

1. Find healthy foods that you like and can eat a lot. I eat a chicken breast, baked potato and green beans 3-4 times a week
2. Eat healthy alone so you can have fun with friends. Only buy healthy food, so when you are alone, that is all you have to eat. When you go out with friends you can have a burger. It keeps you from going crazy and is more fun than getting a salad, because if the Simpson's taught us anything, "you don't win friends with salad"
3. Lie to yourself. When I don't want to go for a run, I just tell myself I am going to just put my shoes on and I can watch TV. Out the door soon after

I am sure there are more, I can't think of them right now though. Good luck, keep us updated
"Son, what are you doing sleeping in my daughter's dormroom?"
-"Uhhhhh, i got to go, im late for class."
-"Its Saturday morning."
-"Then im really late for class. Where are my pants?"
Quote 0 0
newmen
The first thing I would do if I were you is start drinking water. I drink anywhere from 120-180 oz. a day and have been doing so for the past two months. I weighed 200 lbs. and I lost 7 lbs. within the first couple of weeks. I carry a 30 oz. water bottle with me everywhere I go. I drink it during class, while I lift weights, do homework, play video games, and take it with me just about everywhere I go.

Livestrong, via Bodybuilding.com, says 64 oz. is a good bench mark.

In case you don't know here are some benefits that I've heard.

You're body will stop retaining all the excess water that sits right underneath your skin.
You'll flush out all the excess sodium.
It's speeds up your metabolism.

The biggest downside is that I go to the bathroom anywhere from 6-10 times a day.

Right now I have the least amount of fat I've ever had (or at least I don't think I was as thin in high school as I am now) and attribute most of that to how much water I drink.
WSN's All-Time Lowest Score
I was in Wissports Illustrated
Pick 'Em Champ: 2011 Cloverbelt BB, '11 State Football Playoffs
Quote 0 0
coachw12
1. Increase your water in take. most people are in a state of chronic dehydration. When you are dehydrated your body can act as if it is hungry when it is not. If you are hungry the first thing you should do is drink some water.
when you get out of bed in the morning the first thing you should do is drink at least 32oz of water. It gets something in your stomach and starts the digestion process.

2. Increase your proteins and only complex carbs. Look for protein shake that are low in sugar. add this protein to your diet plus lean white meats such as chicken, fish, pork and rabbit.

3. try kettlebells. the great thing about kettlebells is the work your body as one movement building strength and aerobic levels. also, they can be done outside or inside. other nonconventional workouts next spring go get yourself a tractor tire and start flipping it. if you played football this should be natural for you. also, get a wheelbarrow and get some sandbags like people put in the trunk for added weight in wisconsin winter. find any place like a parking lot and go lamp post to lamppost. It is a heck of a workout.

4. Interval training- every notice how boxers get so lean? they interval train. they will say hit the heavy bag for 3 minutes then rest for 1 minute. bikers do similar training. you can do intervals with just about anything even body-weight exercises.

5. get good nights sleep. sleep restores your body. Say you normally go to be at 11PM. If you stay out saturday night tell bar close you will need to go to bed an hour earlier every night for the next week just to make up.






Quote 0 0
coachw12
coachw12 wrote:
1. Increase your water in take. most people are in a state of chronic dehydration. When you are dehydrated your body can act as if it is hungry when it is not. If you are hungry the first thing you should do is drink some water.
when you get out of bed in the morning the first thing you should do is drink at least 32oz of water. It gets something in your stomach and starts the digestion process.

2. Increase your proteins and only complex carbs. Look for protein shake that are low in sugar. add this protein to your diet plus lean white meats such as chicken, fish, pork and rabbit.

3. try kettlebells. the great thing about kettlebells is the work your body as one movement building strength and aerobic levels. also, they can be done outside or inside. other nonconventional workouts next spring go get yourself a tractor tire and start flipping it. if you played football this should be natural for you. also, get a wheelbarrow and get some sandbags like people put in the trunk for added weight in wisconsin winter. find any place like a parking lot and go lamp post to lamppost. It is a heck of a workout.

4. Interval training- every notice how boxers get so lean? they interval train. they will say hit the heavy bag for 3 minutes then rest for 1 minute. bikers do similar training. you can do intervals with just about anything even body-weight exercises.

5. get good nights sleep. sleep restores your body. Say you normally go to be at 11PM. If you stay out saturday night tell bar close you will need to go to bed an hour earlier every night for the next week just to make up.









Quote 0 0
twista05
I didn't watch the videos, but I think twebue is, newmen and coachw all had very good things to say. The only thing I don't know if it really rings true is making up the sleep over the course of a week, to my understanding you cannot "rebuy" your sleep hours if you "sell" too many one night, it's a net loss no matter what, all you can do is shoot for your 7-8 the next night. The biggest pieces of advice I was going to give were already covered, protein protein protein, limit the carbs especially later in the day and eat fruits early (the sugar late at night isn't the best idea). Also a heart rate of 125-145 is optimal for fat burn while a heart rate of 150-180 is best for cardiovascular benefits, but will also burn muscle for energy. You can achieve this by brisk walking, light biking or strength resistance training for an extended period of time. Also if you can try to workout twice a day, something like cardio in the morning and weights later in the day or vice versa with a good recovery time between, this will cause your body to go into a workout/recovery phase twice in one day, instead of once and this will increase your productivity. Don't jump into that right away though, start slow and progress into whatever it is you're going to do. If you want any help don't hesitate to ask.
Quote 0 0
faststew
newmen wrote:
The first thing I would do if I were you is start drinking water. I drink anywhere from 120-180 oz. a day and have been doing so for the past two months. I weighed 200 lbs. and I lost 7 lbs. within the first couple of weeks. I carry a 30 oz. water bottle with me everywhere I go. I drink it during class, while I lift weights, do homework, play video games, and take it with me just about everywhere I go.

Livestrong, via Bodybuilding.com, says 64 oz. is a good bench mark.

In case you don't know here are some benefits that I've heard.

You're body will stop retaining all the excess water that sits right underneath your skin.
You'll flush out all the excess sodium.
It's speeds up your metabolism.

The biggest downside is that I go to the bathroom anywhere from 6-10 times a day.

Right now I have the least amount of fat I've ever had (or at least I don't think I was as thin in high school as I am now) and attribute most of that to how much water I drink.

Thats why your so difficult, your a kid. Respect your elders son and leave Faststew be[] I knew you had to be young, or touched.
"2012 HS Football Pick'em Champ"
"To give anything less than your all is a failure"
ETHS-7 time defending conference champs
State? 2013 or bust!
Brewers predictions: 92-70 and 1 game short of Cincy for Div. Earn 1st Wildcard spot
Quote 0 0
faststew
Diet is going to be 70% of your success. Know your calorie and protein/carb intake, make a log trust me. When you excersise try to confuse your muscles by doing various types of excersises/movements. Plain and simple the 3 things you should remember more than anything 1.Diet 2.Muscle confusion.3.Water (MINIMUM 3Liters perday)Depending if your building muscle or a quick slim down? Ive seen great results with Atkins, my dad drops 30lbs easily in a month if he/you dont cheat. For Building muscle i usually (just my body type) keep carbs and protein even,depending on severity of workout ect. You are trimming down i take it, you may want some Isopure protein powder from a Gnc or wherever (extra fat burning) it has 0 carbs and tastes good. If you decide you want to add muscle, eat ATLEAST 1 gram+ per pound of body weight. Say you weigh 200lbs, you would want to eat 200-400g per day.Eggs,chicken breasts,protein powders,nuts(contain healthy fats that actually help you lose weight) and eat various veggies too. I used to be a gym rat, workout Nazi for years so if you have any questions on lifts,nutrition or what not il do my best to help. Circuit training has had the best results for losing weight that ive personelly seen. If you dont know what circuit training is, look it up and study it for a bit. Good luck on your quest, dont get too crazy over Thanksgiving!
"2012 HS Football Pick'em Champ"
"To give anything less than your all is a failure"
ETHS-7 time defending conference champs
State? 2013 or bust!
Brewers predictions: 92-70 and 1 game short of Cincy for Div. Earn 1st Wildcard spot
Quote 0 0
spike64
Thanks for the kind words and advice, guys.

Just got back from the gym. There was a startling amount of awful technique and dbags. Suppose that's what you get when there's a Black Friday sale on memberships.

Saw a guy lifting with a mouthguard in. He was yoked, so maybe that's the thing we've all been missing.
Quote 0 0
coachw12
spike64 wrote:
Thanks for the kind words and advice, guys.

Just got back from the gym. There was a startling amount of awful technique and dbags. Suppose that's what you get when there's a Black Friday sale on memberships.

Saw a guy lifting with a mouthguard in. He was yoked, so maybe that's the thing we've all been missing.



actually lifting with a mouth guard in helps prevent doing what is called a valsalva maneuver.
Quote 0 0
newmen
tylah10 wrote:
faststew wrote:
Diet is going to be 70% of your success. Know your calorie and protein/carb intake, make a log trust me. When you excersise try to confuse your muscles by doing various types of excersises/movements. Plain and simple the 3 things you should remember more than anything 1.Diet 2.Muscle confusion.3.Water (MINIMUM 3Liters perday)Depending if your building muscle or a quick slim down? Ive seen great results with Atkins, my dad drops 30lbs easily in a month if he/you dont cheat. For Building muscle i usually (just my body type) keep carbs and protein even,depending on severity of workout ect. You are trimming down i take it, you may want some Isopure protein powder from a Gnc or wherever (extra fat burning) it has 0 carbs and tastes good. If you decide you want to add muscle, eat ATLEAST 1 gram+ per pound of body weight. Say you weigh 200lbs, you would want to eat 200-400g per day.Eggs,chicken breasts,protein powders,nuts(contain healthy fats that actually help you lose weight) and eat various veggies too. I used to be a gym rat, workout Nazi for years so if you have any questions on lifts,nutrition or what not il do my best to help. Circuit training has had the best results for losing weight that ive personelly seen. If you dont know what circuit training is, look it up and study it for a bit. Good luck on your quest, dont get too crazy over Thanksgiving!


Not completely true. I'd say that over 75% of body building articles that I've read recommend 1g per pound of lean muscle...So basically take your body weight and multiply by .8

However for somebody who is trying to put on serious muscle in a short amount of time... the ratio can go up to 2.5g per pound..
I'm not really sure how much protein is needed for anybody though. I made some pretty big gains in bench press over the past two months and I hardly eat any protein. The protein I do get comes from whey and beans. On a good day I'd take in about 50 grams (a little more than a quarter of my weight). I just don't think it's necessary for weight loss or even mild gains in strength.

I'll admit that I've been stuck on my current bench press pyramid (can't finish at 275 and have missed 245 x 3) but I'm not really trying to become a powerlifter or body builder either.
WSN's All-Time Lowest Score
I was in Wissports Illustrated
Pick 'Em Champ: 2011 Cloverbelt BB, '11 State Football Playoffs
Quote 0 0
tylah10
newmen wrote:
tylah10 wrote:
faststew wrote:
Diet is going to be 70% of your success. Know your calorie and protein/carb intake, make a log trust me. When you excersise try to confuse your muscles by doing various types of excersises/movements. Plain and simple the 3 things you should remember more than anything 1.Diet 2.Muscle confusion.3.Water (MINIMUM 3Liters perday)Depending if your building muscle or a quick slim down? Ive seen great results with Atkins, my dad drops 30lbs easily in a month if he/you dont cheat. For Building muscle i usually (just my body type) keep carbs and protein even,depending on severity of workout ect. You are trimming down i take it, you may want some Isopure protein powder from a Gnc or wherever (extra fat burning) it has 0 carbs and tastes good. If you decide you want to add muscle, eat ATLEAST 1 gram+ per pound of body weight. Say you weigh 200lbs, you would want to eat 200-400g per day.Eggs,chicken breasts,protein powders,nuts(contain healthy fats that actually help you lose weight) and eat various veggies too. I used to be a gym rat, workout Nazi for years so if you have any questions on lifts,nutrition or what not il do my best to help. Circuit training has had the best results for losing weight that ive personelly seen. If you dont know what circuit training is, look it up and study it for a bit. Good luck on your quest, dont get too crazy over Thanksgiving!


Not completely true. I'd say that over 75% of body building articles that I've read recommend 1g per pound of lean muscle...So basically take your body weight and multiply by .8

However for somebody who is trying to put on serious muscle in a short amount of time... the ratio can go up to 2.5g per pound..
I'm not really sure how much protein is needed for anybody though. I made some pretty big gains in bench press over the past two months and I hardly eat any protein. The protein I do get comes from whey and beans. On a good day I'd take in about 50 grams (a little more than a quarter of my weight). I just don't think it's necessary for weight loss or even mild gains in strength.

I'll admit that I've been stuck on my current bench press pyramid (can't finish at 275 and have missed 245 x 3) but I'm not really trying to become a powerlifter or body builder either.


Yeah It really all depends on the person I suppose.

Last winter I did some serious powerlifting training and my bench went from 180 to 250 and I didn't have a consistent protein intake whatsoever. But I would guess that you're taking in more than 50g without even trying...it's a lot easier than you'd think.


I weigh about 170-180 given my weight fluxuation is rather dramatic, and at times during the summer I would be taking in over 250g of protein without trying.
Projected Super Bowl Champs for the next 10 years: Oakland Raiders.
Quote 0 0
tylah10
faststew wrote:
Diet is going to be 70% of your success. Know your calorie and protein/carb intake, make a log trust me. When you excersise try to confuse your muscles by doing various types of excersises/movements. Plain and simple the 3 things you should remember more than anything 1.Diet 2.Muscle confusion.3.Water (MINIMUM 3Liters perday)Depending if your building muscle or a quick slim down? Ive seen great results with Atkins, my dad drops 30lbs easily in a month if he/you dont cheat. For Building muscle i usually (just my body type) keep carbs and protein even,depending on severity of workout ect. You are trimming down i take it, you may want some Isopure protein powder from a Gnc or wherever (extra fat burning) it has 0 carbs and tastes good. If you decide you want to add muscle, eat ATLEAST 1 gram+ per pound of body weight. Say you weigh 200lbs, you would want to eat 200-400g per day.Eggs,chicken breasts,protein powders,nuts(contain healthy fats that actually help you lose weight) and eat various veggies too. I used to be a gym rat, workout Nazi for years so if you have any questions on lifts,nutrition or what not il do my best to help. Circuit training has had the best results for losing weight that ive personelly seen. If you dont know what circuit training is, look it up and study it for a bit. Good luck on your quest, dont get too crazy over Thanksgiving!


Not completely true. I'd say that over 75% of body building articles that I've read recommend 1g per pound of lean muscle...So basically take your body weight and multiply by .8

However for somebody who is trying to put on serious muscle in a short amount of time... the ratio can go up to 2.5g per pound..
Projected Super Bowl Champs for the next 10 years: Oakland Raiders.
Quote 0 0
tweb1216
3 words Spike

Squatz and Oatz
"Son, what are you doing sleeping in my daughter's dormroom?"
-"Uhhhhh, i got to go, im late for class."
-"Its Saturday morning."
-"Then im really late for class. Where are my pants?"
Quote 0 0
newmen
coachw12 wrote:
wk 13 300x1
wk 12 rest
wk 11 290x1
wk 10 280x 2x2(reps)
wk 9 270x 2x2(reps)
wk 8 260x 2x3
wk 7 250x2x3-4
wk 6 240x2x4-5
wk 5 230x2x5
wk 4 220x2x8
wk 3 210x2x8
wk 2 200x2x10
wk 1 190x2x10
How many times a week? Three??? I'm definitely willing to give it a try. Thanks.
WSN's All-Time Lowest Score
I was in Wissports Illustrated
Pick 'Em Champ: 2011 Cloverbelt BB, '11 State Football Playoffs
Quote 0 0
wissportsnet

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Join the free Boys Basketball Playoff Pick 'Em Contest; Staff picks coming Tuesday #wisbb -- https://t.co/Y6yTA3OgP8 https://t.co/hA6Uyw9uje