The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
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    bgabriel's Journal

    1) Current calorie intake and protein intake. If you don't know, don't answer.
    2500 calories, 150g protein

    2) Do you have any current injuries going into this? We are unable to diagnose or treat, so basically anything that'll prevent you performing certain exercises.
    slight left wrist injury

    3) The program will for the most part be performed using basic barbell and dumb-bell exercises - is your exercise selection limited i.e. poorly equipped home gym etc?
    I have access to these types of machines

    4) How many days training can you commit to? And what days are they?
    4-5 days of training - currently at Mondays, Tuesdays, Wednesdays, and Fridays (and sometimes Sundays)
    Last edited by bgabriel; 02-16-2010 at 05:14 PM.

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  3. #2
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    bgabriel, let's get cracking!

    Ok, keeping things simple to start, have you chosen a program and do you understand it?

    Secondly, are you confident setting food intake?

    If you answer no to anything please, please ask, we want to nail everything before we get started, ensuring we give you the best chance of exceeding your goals.

  4. #3
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    Thanks Daniel! Yes, let's do this!!!

    I'm going to target Program 2, and incorporate it into my Monday, Tuesday, Wedensday, and Friday workout days. Saturdays are usually volleyball days, so Saturdays would be more cardio/aerobic-focused. If I do throw in another gym day on Sundays, I'll leave that for core/plyometrics.

    Re: diet, I think I should try to push for daily 3,000 caloric intake. My issue is logging what I eat. I pretty sure once I start Results, I should increase calorie and protein intake more...

    I've already tested out the program on Friday, and already pushed more weight than I ever had on the flat bench... looking forward to what's yet to come!

  5. #4
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    Great stuff on the bench.

    I'm not sure what you mean 'I think I should try to push for daily 3,000 caloric intake. My issue is logging what I eat. I pretty sure once I start Results, I should increase calorie and protein intake more...'

    Get back to me on this to clarify so that we can address any issues.

  6. #5
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    Ok, after really looking at it, I realize in order to reach my target body weight of at least 170, from where I'm at 155, I'll need to maintain:
    2,720 kcal (170 x 16)
    255g protein (170 x 1.5)
    170p fat (170 x 1)
    I need help figuring out my carb count, though.

    Thanks, Dan.

  7. #6
    Senior Member thanky0ujesus's Avatar
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    Subtract your protein calories and fat calories from your daily calories and that should be your calories from carbs.

    Protein calories = 4 x Protein in grams
    Carb calories = 4 x Carbs in grams
    Fat calories = 9 x fat in grams

    Not sure what 170p of fat means but if you mean 170 grams of fat, that is excessive. Your fat calories would be more than half of your total calories.

    If following a 40/30/30 split, 2720 calories would put you at:
    272g carbs
    204g protein
    91g fat

  8. #7
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    Awesome... thanks man!

  9. #8
    Senior Member thanky0ujesus's Avatar
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    no problem.. good luck!

  10. #9
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    thank you thanky0ujesus good catch!

    bgabriel, how you getting on? Any questions, how the sessions feeling?

  11. #10
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    Droppin in to wish everyone in our group good luck. Hows the diet and training going?

  12. #11
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    Thanks for checking in Dan. So far, so good! In all honestly, I feel like the little twig amongst the group (at 5'8", 155lbs.), but definitely trust this mentality will change soon.

    I'm on Program 2 - Session A was yesterday, and Session B was today. (See below. Moving forward, I will send my weekly workout journals in a PDF format - exported from an iPhone application called "iFitness")

    SESSION A
    Barbell Bench Press:
    Bar x25 (warmup)
    135 x1
    140 x1
    145 x1
    150 x1
    155 x1
    160 x6
    165 x2
    175 x2
    180 x2
    185 x2

    Cable Seated Low Row:
    75 x15 (warmup)
    85 x1
    90 x1
    95 x1
    100 x1
    105 x1
    110 x6
    120 x2
    140 x2
    160 x2

    Bar Military Press:
    40 x15 (warmup)
    50 x1
    60 x1
    70 x2
    80 x6
    90 x2
    90 x2
    90 x2

    One-Arm Row:
    35 x10 (warmup)
    55 x2
    60 x2
    65 x6
    70 x2
    80 x2
    90 x2

    Finished with some ab exercises

    SESSION B
    Machine Leg Press:
    270 x2
    360 x2
    450 x2
    540 x6
    560 x2
    580 x2
    600 x2

    Machine Calf Raises:
    540 x2
    540 x2
    540 x2
    540 x6
    540 x2
    540 x2
    540 x2

    Dead Lift:
    115 x1
    135 x1
    155 x1
    175 x6
    175 x2
    175 x2
    175 x2

    Dumbbell Hammer Curls:
    25 x2
    25 x2
    30 x2
    35 x6
    35 x2
    35 x2

    Finished up with some ab exercises.

  13. #12
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    It's going pretty good, EternalSearcher thanks, and feeling great! How's yours?
    Last edited by bgabriel; 02-23-2010 at 10:21 PM.

  14. #13
    Senior Member thanky0ujesus's Avatar
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    I think you need to reread the program guidelines to get your rep scheme correct. You should be doing a few "work sets" of 6 to ramp up to your 6 rep max, and then do 3 additional clusters of 2's with that weight. Your mentor might want to chime in here.

  15. #14
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    Thanks for the clarification!! I'll get right on this, and back on track, starting first thing tomorrow morning. Much appreciated.

  16. #15
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    Ha! Thanks again thanky0ujesus! He's right bgabriel. And don't worry the aim is for you not to feel like a twig - stick to the program and be consistent with your diet (I can't stress that enough) and you'll change your life.

  17. #16
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    This is an attempt to repost my entry that somehow got lost...

    So I think I finally got this down (or at least am a little closer to it)!

    Yesterday's Intake 02/23/2010
    I'll get these numbers closer to the ones thanky0ujesus came up with (thanks again "tyj"!!!)
    And thanks for the referral to fitday.com - this is where I'll be tracking my intake.
    Calories - 2,518
    Fat - 72.1g
    Carbs - 302.6g
    Protein - 171.4g

    Program 2, Workout A 02/24/2010 (this morning)
    Barbell Bench Press: 155 - 6x2x2x2(x2) - squeezed in an extra 2 reps
    One-Arm Row: 70 - 6x2x2x2
    Barbell Military Press: 90 - 6x2x2x2
    Cable Seated Low Row: 120 - 6x2x2x2
    Cable Tricep Pushdown: 47.5 - 6x2x2x2
    Swiss-Ball Crunch: BW - 10x10x10
    Swiss-Ball Oblique Crunch: BW - 10x10x10

    Great energy, although a little lethargic, probably due to 5.25 hours of sleep (sometimes a bad-bad habit). Workouts are also at 6:00am every workout day.

    Question: Is it ok to alternate exercises per muscle group/exercise? Say, for example, alternate horizontal press exercises on Day A with Barbell Bench Press with, perhaps, Dumbbell Press on Stability Ball. Thanks Dan!
    Last edited by bgabriel; 02-24-2010 at 10:40 AM.

  18. #17
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    You're doing program 2 right? Alternate exercises if you like, that's up to you. However dumbells on a swiss ball would not be one of my choices for this program a) because you limit the weight used, we want to stress the target muscles and limiting this by asking more fo the stabiling musculature doesn't help

    and b) because usin rest-pause would mean having to lift those dumbells into position multiple times on an unstable surface - we want you to last the course of the program not wipe yourslef out with a dumbell to the face!

    Incidentally don't push for an extra cluster if you feel fresh,
    Barbell Bench Press: 155 - 6x2x2x2(x2) - squeezed in an extra 2 reps
    , your PB should be in your 6RM, nothing more, rest-pause eats into recovery capacity enough as it is and one progress yardstick is enouhg to be keeping track of. But well done anyway on the session besides that!

  19. #18
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    Ok, good to know. I'll stick with the bar throughout.

    Thanks!

  20. #19
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    Quote Originally Posted by bgabriel View Post
    It's going pretty good, EternalSearcher thanks, and feeling great! How's yours?
    Really well here too. Your doing good on keeping updates on your journal. I wish you luck and I'll drop in at the halfway, to see how your progress is going. Good Luck!

  21. #20
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    Yesterday's Intake 02/24/2010
    Calories - 2835
    Fat - 106.0g
    Carbs - 311.3g
    Protein - 179.8g

    Looking forward to getting my ALN shipment in - after tracking it, it looks like it'll be arriving this coming Monday.

    Today is my regular gym day-off… Workout B continues first thing tomorrow morning. Also hoping to get measurements taken then. Last body fat test was taken on February 12, 2010 - measured at 9.4%.

  22. #21
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    Had a great workout this morning - great energy.
    6 hours of sleep

    Yesterday's Intake 02/25/2010
    Calories - 2,848
    Fat - 104.6g
    Carbs - 328.7g
    Protein - 165.3g

    Program 2, Workout B 02/26/2010 (this morning)
    Machine Leg Press: 540 - 6x2x2x2
    Machine Calf Raises: 500 - 6x2x2x2
    Romanian Deadlift: 175 - 6x2x2x2
    Incline Dumbbell Curl: 25 - 6x2x2x2
    Dumbbell Side Bed: 45 - 10x10x10

  23. #22
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    At the end of this week we'll review your progress and make changes where appropriate, just keep up the good work til then!

  24. #23
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    Thanks Dan!

    I regret to inform about this weekend's intake - I basically have to write-it-off. I was hit by some kind of "bug" all day yesterday (Sunday), and was basically out of commission ALL day, I don't think I even took in 1,000 calories, and was in bed for just shy of 24 hours. I feel horrible about it, and feel like I've taken 3 (or more) steps back! I weighed in at 150 this morning!!! (Although, I think it was mostly water weight I lost in this short period of time)

    I woke up this morning feeling all right, so went to the gym for my regularly scheduled workout. Definitely was not 100%, but was able to get some decent work done. In fact, despite my lack of full energy, I was still able to beat my PRs on these exercises.

    Program 2, Workout A 03/01/2010 (this morning)
    Barbell Bench Press: 165 - 6x2x2x2(x2)
    One-Arm Row: 80 - 6x2x2x2
    Barbell Military Press: 100 - 6x2x2x2
    Cable Seated Low Row: 135 - 6x2x2x2
    Cable Tricep Pushdown: 50 - 6x2x2x2
    Swiss-Ball Crunch: BW - 10x10x10
    Swiss-Ball Oblique Crunch: BW - 10x10x10

    Got Nitrean, Fish Oil, Multi-Plus, and ETS in the mail today (and Results apparently coming in on Thursday), so looking forward to seeing how this helps progression!

  25. #24
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    March 2, 2010

    Yesterday's Intake 03/01/2010
    Calories - 2,250
    Fat - 54.9g
    Carbs - 294.6g
    Protein - 150.3g

    Program 2, Workout B 03/02/2010 (this morning)
    Machine Leg Press: 560 - 6x2x2x2
    Machine Calf Raises: 560 - 6x2x2x2
    Deadlift: 185 - 6x2x2x2
    Hammer Curl: 30 - 6x2x2x2
    Dumbbell Side Bed: 45 - 10x10x10

    First day of supplements - Nitrean, Fish Oil, Multi-Viatamins, ETS... feel great!

    Weighed in at 154 this morning.
    Last edited by bgabriel; 03-02-2010 at 12:15 PM.

  26. #25
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    March 3, 2010

    Yesterday's Intake 03/02/2010
    Calories - 3,494
    Fat - 131.3g
    Carbs - 337.9g
    Protein - 250.1g

    Program 2, Workout A 03/03/2010 (this morning)
    Barbell Bench Press: 170 - 6x2x2x2(x2)
    One-Arm Row: 80 - 6x2x2x2
    Barbell Military Press: 100 - 6x2x2x2
    Cable Seated Low Row: 140 - 6x2x2x2
    Cable Tricep Pushdown: 50 - 6x2x2x2
    Swiss-Ball Crunch: BW - 10x10x10
    Swiss-Ball Oblique Crunch: BW - 10x10x10

    Results shipment came in today!!! Getting started right away!

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