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DLP gets Fit(ter) 2018

Discussion in 'Real Life Discussion' started by Jjf88, Jan 13, 2018.

  1. Jjf88

    Jjf88 Auror

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    A door frame to attach a chin up bar to is all you need for portable ones.
    --- Post automerged ---
    Also, a little update from myself about what's happening training wise.

    My meet is in October so plenty of time to prepare.

    Currently on my last strength phase before I cut and bulk up to my class (83-93kg. Currently 82. Aiming for 90kg of mostly mass.)

    Strength includes a lot of pause of dead stop work. Pause bench to increase neural drive, and to replicate competiton. Anderson squats as well as regular high bar back squats. Anderson squats are pin squats where you take all momentum and stretch from your tendons out of the movement and force you to drive from a dead stop. It also makes you aware of any flaws as you use the time to make sure your technique is spot on.

    Deadlifts are normal, although I have included more Good mornings as I am noticing a slight rounding of the lower back near maxes that suggest I am deficient in that area.

    Working on sets of 4 and 5 at reps between 3 and 4 for lower body movements and 6 for upper body.

    Calories are at maintenace. Currently 3000 a day.
     
  2. Samuel Black

    Samuel Black Minister of Magic

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    What federation? First meet or have you competed before?
     
  3. Jjf88

    Jjf88 Auror

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    IPF. First meet of many, hopefully..
     
  4. Samuel Black

    Samuel Black Minister of Magic

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    Awesome, man. You'll love it, honestly. I've done quite a few USPA meets, all local stuff from like 40-80 lifters at each. Let me know if you have any general questions about it, it sounds like you have the training and nutrition well in hand.
     
  5. LochNess

    LochNess Second Year DLP Supporter

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    Hey all, I haven't been on DLP in a while but just signed in and this thread definitely caught my attention. Not trying to lose weight, but get in better shape. I started working out 6 weeks ago, mainly weights, going to the gym 4 days a week, also horseback riding twice a week, and a bit of cardio (should do more I hate it). I will create a better log in the future, but figured I would start with this.

    Anyways I am going on vacation in exactly 2 weeks, so I have two separate goals : Body looking good for summer by June, fastest way to look good in two weeks for vaca (so if anyone has quick tips for that, even if they don't last but just to look good quick, please let me know!)

    Anyways I am hoping this thread will keep me accountable! The hardest part is definitely eating healthy..
     
  6. Atlas

    Atlas First Year

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    Well, if you don't look lean now, than its next to impossible to do it in 2 weeks. Buuuuuuuuut you can fool people a bit, getting a tan helps a lot.

    If you want to look good for the summer, that means you have 2 choices:

    - Cut fat to look lean
    - If already lean, gain muscle trough a lean bulk

    Best program for beginners who want to bulk is 5x5 (Search on google for specifics, it's quite a famous program)

    But that choice depends on your muscle to fat ratio . Hope this helps
     
  7. Jjf88

    Jjf88 Auror

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    Cheers mate. I'll keep everyone up to date on how it's going.
    --- Post automerged ---
    Go on a 1000 calorie deficit and employ 3x10 exercises for multi joint movements, finish with HIIT training. You won't lose much fat but that'll drop it as quick as it can in 2 weeks.
     
  8. Samuel Black

    Samuel Black Minister of Magic

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  9. Koalas

    Koalas Squib Prestige DLP Supporter

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    Well I had planned out a way to ambitious workout plan, in terms of time/days at the gym and the sheer amount of isolation exercises. That just didn't work out well. I'm currently back to a more Starting Strength style regimen and doing much better for it. In terms of diet.. eh. I've been eating shit and that's been counteracting a lot of the weight loss. I'm definitely stronger and feeling it but the scale doesn't match. Been eating my way through the shitty food I own and replacing it with far more veg and protein. Hoping to slowly edge myself into a more Paleo-esque diet.

    In squat specific news Incorporated some new stretches/ been keeping my weight lower then I normally would while I focus on keeping best form possible. Its been slowly helping.
     
  10. Atlas

    Atlas First Year

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    Well, if people are doing a march update....... I guess I'll chip in as well,

    Been on my third week of cutting so far, haven't seen that much of a difference although I lost 4 pounds.
    Still sticking to my workout schedule, but I had the fever last week so I lost some strenght.

    Hoping to continue this for 12 weeks to lose around 15-20 lbs for the summer
     
  11. Xiph0

    Xiph0 Administrator Admin

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    It's a lot easier to stay on track if you build a system around yourself rather than relying on willpower, meaning stock your house with what you're supposed to eat and absolutely nothing you're not supposed to.
     
  12. Koalas

    Koalas Squib Prestige DLP Supporter

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    Definitely been moving towards this. Roommates with communal goodies is a constant struggle.
     
  13. Hawkin

    Hawkin Minister of Magic

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    I need to get back to it. I'll probably get some Podcast/Audiobooks and head for a 1h light-cardio with some resistance work for 45 minutes after. Four times a week ought to do it for now. Hopefully, I'll stick to it this time around.
     
  14. Jjf88

    Jjf88 Auror

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    Would suggest flipping the order. Law of intensity makes resistance training a priority since you'll be able to do your cardio after weights, but would be able to lift less weight if you done cardio first.

    Check in for moi:

    Slight cut this month to drop down to 80kg from 84.5. Felt I had an abundance of calories during my maintenace phase that were ill used. Planning on a two week maintenance phase to get my strength moving again before I attempt another bulk. Looking to do a slightly longer bulk of 8-10 weeks with aims of increasing mass to 85kg of relative leaness (staying around 12-15% BF).

    This time of year is when most folk fall off the wagon but keep at it. If you feel your training stagnating, I suggest changing up your stimulus (front squat instead of back sqaut, dumbbell bench instead of barbell) and perhaps your rep ranges to stimulate a new response to training.
     
  15. Xepheria

    Xepheria The Benefactor

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    So despite being injured and unable to fight yesterday, I weighed in with the rest of the fighters out of curiosity. It came out at 66.3kg - accounting for water mass (since I wasn't exactly cutting weight), I'd probably put myself at around 65kg, a gain of roughly 4kg, from 61kg dry in December.

    Training 5-7 times a week has done wonders for my physique, and since I've always been on the slim side, it actually shows! Massive confidence boost, especially when other people have noticed and occasionally comment on it.
     
  16. Oz

    Oz UNQUESTIONABLY THE MOST HETERO MAN IN THE WORLD Moderator DLP Supporter

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    Down 12 pounds in four weeks. I miss beer.
     
  17. Johnnyseattle

    Johnnyseattle Unspeakable DLP Supporter

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    So I'm in week four of eating an 1800 calorie a day maximum. I clocked in at a robust 262 pounds at the start (at 5'9", yikes), and I'm down to 247-248ish, depending on time of day and proximity to a meal. So that's a good start that I know isn't going to keep up at the same pace - when you're that big, the initial weight comes off fast. I want to get about 15lb more down before I start playing a few sports recreationally, so as not to kill my knees - I used to play pickleball at a fairly high level and am jonesing to get back to it. Can't wait. Doing a bunch of push-ups, crunches, and walking the dog a few times a day is helping, but I feel like I need to pick it up a bit. Have to balance that with the fact that I'm 45 now, and should be a bit more cautious about just throwing myself into physical exertion like I used to. The warranty has run out, and all that.

    I've been keeping a food journal since I started, and it's absolutely horrifying how much I used to consume in a day. I get to the point I hate to think about having a cheat day, because I cringe at how fast it all adds up. I do it anyways though, can't make it too much of a chore or I won't stick to it.

    Going to go price a few of those adjustable dumbbells today, and start doing a bit of weight work as well I think. I have a nice corner of the house I'm not doing anything with, and had considered using it for a workout area. Just have to get Mrs. Seattle to buy in to the idea. Wish me luck. :)
     
  18. Eilyfe

    Eilyfe Headmaster

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    Have been stagnating at ~86 kg for a while now, and caught a cold a week ago so I didn't do any exercise either. Quite annoying, but I'll get on with my exercise once I'm approaching healthy again.
     
  19. Jjf88

    Jjf88 Auror

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    Hey dude, firstly, congrats for the drop down. You're doing well. Seriously. People think that they should be way further forward than they should because of social media. And don't be scared if your weight goes up when you begin resistance training. Chances are it's muscle mass!

    Once you've been dieting for 2-3 months you'll see a decrease of weight loss. That's your body adapting to the fat loss phase. Get your calories to maintenance for a month, and mix your rep ranges up.

    Don't throw yourself into exercise, intelligently plan how you're getting back into it. I would recommend getting a rack if you can. Otherwise try getting some kettlebells, and looking up kettlebell squats and presses. With some work and technique, you should be able to see some nice progress.

    And just to say it again: don't be scared if your weight goes up when you begin resistance training. Chances are it's muscle mass!
    --- Post automerged ---
    The phase of training you are in could make a difference. Especially fat loss. If you've been dieting >3 months, take a month where you eat calories at maintenace and engage in some low volume, heavier weight training for resensitisation. Then go back into the diet mode. Your weight will increase. Likely due to glycogen stores filling and mass. Don't worry. Trust the overall process and get at it.
     
  20. Johnnyseattle

    Johnnyseattle Unspeakable DLP Supporter

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    Thanks for the kind words, mate. I'm at 243 this morning, so that's almost 20 down, and Mrs. Seattle is down 11 since the start too, so we're definitely helping each other out it seems. Sure is nice to have pants fit me that I haven't worn in two years or more. Glad I didn't throw them out. I'm also down two notches on my belt, which is pretty cool - that poor last one on the end looks like a 50 year old porn star at this point and needs a rest, if you know what I'm saying. :D

    I grabbed both a set of adjustable dumbbells and a weight bench from Goodwill this week, and have been doing some basic exercises with them, in addition to adding another 30m walk to my day at lunch. One step closer to not dying early if I can help it.
     
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