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
    Senior Member hottytoddychick's Avatar
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    First for everything

    So I guess this would be the place to post my diet and workout routine. I went to the gym today, and just kind of did my overload but I want to break it down, I just don't know which groups to group together. Also, I don't know specific names for certain lifts, so if anyone sees something wrong and would like to correct me, feel free to. That's why I'm here, after all! And today's diet doesn't count because I had to work and then I went straight to the gym. I swear it's usually better than this!

    Workout: (6.5.06)

    Leg Press - 3x15 @ 90 lbs

    Bench Press with barbell - 3x15 @ 20 lbs

    Biceps curls - 3x10 @ 10 lbs each

    I believe this is something along the lines of a "triceps french press"...? Lay on the bench, extend arms above chest and bend elbow lowering weight behind head... - 3x8 @ 20 lbs

    Um... another shot in the dark... dumbbell fly (?) on bench (Lay on bench with a dumbbell in each hand and bring arms together palms facing eachother) - 3x10 @ 10 lbs per side

    Yet another guess... take the weights in each hand and raise your arms from your side until they are parallel to the floor, kind of like flapping your arms - 3x8 @ 10 lbs each side

    Overhead Press (free weights) - 3x8 @ 10 lbs each side

    One leg on ground, other knee and arm on bench, back parallel to ground, weight hanging and then pull up to shoulder - 3x8 @ 15 lbs each side

    Seated Calf Raises - 3x15 @ 40 lbs

    Hip Abduction - 3x12 @ 70 lbs

    Hip Adduction - 3x12 @ 60 lbs

    Leg Extensions - 3x10 @ 70 lbs

    Prone Leg Curl - 3x8 @ 50 lbs

    Hip Extension - 3x10 @ 110 lbs

    Compound Row - 3x8 @ 60 lbs

    Lat Pulldowns - 3x10 @ 70 lbs

    Ab Crunch Machine - 3x12 @ 45 lbs

    "Rotary Torso" (sit and spin ) - Each side 3x10 @ 40 lbs

    Lower Back Raises (the way the "machine" works, when I'm fully relaxed, my legs are parallel to the floor and my upper body hangs down, and then I bend at the waist and raise up until my entire body is parallel to the floor) - 3x15 with a 6 lb medicine ball hugged to my chest

    I skipped cardio today because the gym was about to close and I just didn't want to climb stairs for half an hour.

    And that's my regular workout, generally every other day, but I no longer am seeing results so I'm meeting with a personal trainer sometime this week to figure out what I can change. I rely a lot on the machines that you put the peg in the stack of weights and would like to move to more exercises that can be done without those machines or with just weights. And since I'm such a workout junkie (absolutely LOVE it!!!!) everytime I go up the stairs at home or in the dorms, I take them two at a time and use them as a lunge.

    Diet, cringe! :

    Breakfast:
    1/2 cup skim milk
    Grits with lots of cheese and lots of butter (I'm from the south, btw!)

    Lunch:
    Chicken Quesadilla from Taco Bell
    Cherry Pepsi (I think a small is 16 oz)

    "Snack":
    Gatorade, refilled with water during workout

    Dinner:
    About 1/4 cup of veggies from leftover stirfry, didn't like 'em, didn't eat 'em

    Most days, I eat a lot of tuna, plain, straight from the package, usually boil a couple of eggs and eat the whites, I have Special K cereal for breakfast most days, and if there is fruit in the house, I will eat it. And then whatever my mom cooks for dinner.
    Aah... the joys of living at home and not buying your own food...

    So I guess that's everything. Any input or criticism, constructive or otherwise, is more than welcome because I know my routine is lacking.

    Thanks!
    ~K
    Last edited by hottytoddychick; 06-05-2006 at 08:04 PM.

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  3. #2
    Senior Member getfit's Avatar
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    hon, ditch the ab /ad machine and learn how to squat, it takes time practice form you'll get it
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

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  4. #3
    Just watch me ... Built's Avatar
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    Hi there - prepare to unlearn a LOT of stuff - please don't take it personally.

    Ditch these entirely:
    Hip Abduction, Hip Adduction
    They're easily THE MOST USELESS machine in any gym.
    Why such high reps? What are your goals?

    And watch it with the overtraining - I feel this might be an urge you're going to need to fight.

    What are your macros (grams protein, carb, fat, total calories). Don't know? www.fitday.com

    And ditch the gatorade.

    Welcome to the board.

  5. #4

  6. #5
    Senior Member hottytoddychick's Avatar
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    I'm confused - I don't want to "bulk" and I've always heard that to keep from bulking you should do low weights high reps... what's the difference, and is that substantial?

    the gatorade was a quick fix because I'm incredibly picky about what water I will drink (I think some taste better than others, go ahead, call me crazy, everyone else does) and they didn't have any I like so I grabbed a gatorade. I love water and if I have the right kind will drink between 4 and 6 20 oz bottles a day.

  7. #6
    Just watch me ... Built's Avatar
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    I understand - this is old-school BB mythology, but no.

    This is how to bulk:
    *Overeat - you need extra calories to ensure weight gain. Muscles are NOT made out of air - you can't build 'em unless you over-feed 'em.
    *Lift using a variety of rep ranges, from 5x5 to 3x15
    And for a female trying to gain significant size:
    *Inherit excellent genetics
    *Take anabolic steroids.

    This is how to cut (ie drop fat and firm up)
    Diet carefully (read the cutting link in my sig for details)
    Lift heavy in short, intense workouts to convince your underfed body that the metabolically expensive muscle it would rather toss is worth keeping around. The result is your body will be forced to drop fat.

    This is how to lose muscle and lower your metabolism, so you end up a skinny fat person with no muscle tone and a soft, flabby body that requires less food to sustain itself (ie so you pretty much have to stay hungry indefinitely):
    *Diet wrong - go too low in the calories, too low in protein and fat.
    *do boatloads of cardio
    *lift light weights in high rep-ranges (essentially, iron cardio). This includes toning class and circuit training.

    Gatoraid has the wrong kind of sugars for your body. Drink water, or if totally screwed, a diet pop.

  8. #7

  9. #8
    Senior Member hottytoddychick's Avatar
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    I'm just went on fitday.com, and planned out tomorrow, which will be more or less back to my normal diet. I just picked a random dinner that my mom usually puts on her "menu."


    I stretched really hard, and even counted out how many pickles I would put on a hamburger, and came up incredibly low in calories. Credit for knowing it needs to be raised, right?

    I wound up with;
    Total Cal. 1134
    Total Fat 21g, 193 cal, 18%
    Total Carbs 137g, 504 cal, 46%
    Total Protein 99g, 397 cal, 36%

    How bad is that?

  10. #9
    Just watch me ... Built's Avatar
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    Okay, well, it's bad.

    Allowing for minimal fat and protein based on your estimated LBM of 105 lbs (72% of 146), you'd need at least 105g protein and 52.5g of fat daily. That's almost 900 calories right there.

    You and I are pretty much the same size. I have about 10 lbs of LBM on you. I'm cutting on 2000 calories a day right now, it'll go as low as 1700 toward the end. I realize my metabolism is a little higher than yours because of the additional muscle I carry, but I'd be shocked if your maintenance calories were lower than 1800-2000, in which case you should cut well with no cardio on about 1600-1700, at least in the beginning.

    If not, go see an endo. Okay?

  11. #10
    Senior Member hottytoddychick's Avatar
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    Okay... here come all the questions -- just a little headsup, I LOVE asking questions, probably one of my favorite things to do, I love learning about random things, as long as there are no tests or grades, I'm good. --

    I've been lifting somewhat along what I posted for about 4 months now - I know! Time to change! - and I haven't noticed in loss in weight or size, not dramatic at least. So what's probably happening is I'm slowly gaining muscle mass and losing fat, right? That would explain the size, but not the weight... ?????

    When you say "fats" you are refering to mainly unsaturated fats, no trans fat, pretty much healthy fats, right?

    What exactly is an endo? A type of nutritionist and the guy at the gym who is a certified personal trainer and competes, does he likely have that knowledge, or should I find a specialist?

    If I use the high weight low rep careful diet plan then I will initially see a gain in size and weight but my body will slowly realize that it wants the muscle, won't hold on to any fats I consume, and will gradually rid itself of the fat already there? Thanks for that article btw!

    And back to the gatorade because this just totally blows my mind -- a diet soda is better for me than gatorade? And does powerade fall into the gatorade category as well?

    I think I'm good for now. Sorry to come at you with so many questions this late at night...

    Oops! Forgot one! Would it be alright for me to take whey protein?
    Last edited by hottytoddychick; 06-05-2006 at 09:42 PM.

  12. #11
    Just watch me ... Built's Avatar
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    Quote Originally Posted by hottytoddychick
    Okay... here come all the questions -- just a little headsup, I LOVE asking questions, probably one of my favorite things to do, I love learning about random things, as long as there are no tests or grades, I'm good. --

    I've been lifting somewhat along what I posted for about 4 months now - I know! Time to change! - and I haven't noticed in loss in weight or size, not dramatic at least. So what's probably happening is I'm slowly gaining muscle mass and losing fat, right? That would explain the size, but not the weight... ?????
    You haven't lost weight - this means you're eating at maintenance.
    Probably not much muscle gain nor fat loss at this rep-range. Just a bit of iron cardio, which you've made up for by eating.

    Quote Originally Posted by hottytoddychick

    When you say "fats" you are refering to mainly unsaturated fats, no trans fat, pretty much healthy fats, right?
    Anything but trans fats.

    Olive oil, fish oil, butter, avocados, raw nuts, egg yolks, meat - all fair game.

    Quote Originally Posted by hottytoddychick

    What exactly is an endo? A type of nutritionist and the guy at the gym who is a certified personal trainer and competes, does he likely have that knowledge, or should I find a specialist?
    Endocrinologist. Type of medical doctor. Specialist.

    Quote Originally Posted by hottytoddychick

    If I use the high weight low rep careful diet plan then I will initially see a gain in size and weight but my body will slowly realize that it wants the muscle, won't hold on to any fats I consume, and will gradually rid itself of the fat already there?
    No.

    Lower your calories below maintenance and you'll start losing weight immediately.

    Lift heavy, and you'll force this weight loss to come from fat rather than muscle.

    Women are pretty much limited to at most about a pound of muscle gain in a month on a BULK. Even with newbie gains, you're unlikely to put on more than a couple of pounds of muscle over months and months of cutting this way, and you'll be losing weight the whole time. You simply cannot gain weight unless your calories are above maintenance.

    Quote Originally Posted by hottytoddychick

    Thanks for that article btw!

    And back to the gatorade because this just totally blows my mind -- a diet soda is better for me than gatorade? And does powerade fall into the gatorade category as well?
    It's the fructose, the calories. You don't need 'em on a cut.

    Quote Originally Posted by hottytoddychick

    I think I'm good for now. Sorry to come at you with so many questions this late at night...

    Oops! Forgot one! Would it be alright for me to take whey protein?
    If you want it and it fits in with your total calories, go for it. Personally, on a cut I prefer to chew my food. But that's me - I find whey makes me hungry.

  13. #12
    Senior Member hottytoddychick's Avatar
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    No gym today. Work. Going to check body fat and fitness levels at gym tomorrow.

    Diet improved vastly today.

    Cereal and skim milk for breakfast, 6 oz plain tuna and a fruit and low-fat yogurt smoothie for lunch, a second smoothie after work, a black bean burger, potatoes, and lima beans for dinner.

    fitday.com numbers:

    Total: 1786 cal
    Fat: 36g, 327 cal, 20%
    Carbs: 249g, 896 cal, 54%
    Protein: 113g, 450 cal, 27%

    At least I have a reasonable number of calories today. I feel much more energized than yesterday as well.

    If anyone has any suggestions on what to ask the PT at the gym tomorrow, I'd love to hear them!

    Thanks!
    ~K

  14. #13
    The Pounder YoBrickWall's Avatar
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    nice pic.. built gonna bust yo ass on the ceral girl

    YBW

  15. #14
    Senior Member hottytoddychick's Avatar
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    It's Special K... with red berries The fruit doesn't make it acceptable? Or does that not count as fruit? Besides, it's pretty much the only way I get calcium. I hate the taste of milk!

    - Oh! And pic isn't actually me. It's my goal, I have it to look at as a reminder when I feel like giving up!
    Last edited by hottytoddychick; 06-06-2006 at 06:49 PM.

  16. #15
    Just watch me ... Built's Avatar
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    Quote Originally Posted by hottytoddychick
    It's Special K... with red berries The fruit doesn't make it acceptable? Or does that not count as fruit? Besides, it's pretty much the only way I get calcium. I hate the taste of milk!

    MUCH better.

    For tomorrow, bring the fat up to at least 50g, bring the carbs down to pay for the fat.

    No need to drink milk for your calcium - I take supps and eat a lot of cottage cheese for mine.

    Find something more protein-dense and not as starchy for breakfast.

    For example, one slice of multigrain toast and an omelette made with 5 egg whites and one yolk. Little pat of butter on the toast is fine.

    Don't worry, we'll get you that tummy.


  17. #16
    is numero uno Saint Patrick's Avatar
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    Welcome to the site and good luck with your goals. Taking advice from getfit and built will help a lot.
    Age:30
    Height: 5'7"
    Weight: Not Big Enough
    ______________________

    “Take things as they are. Punch when you have to punch. Kick when you have to kick.” — Bruce Lee

  18. #17
    Senior Member hottytoddychick's Avatar
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    I don't really like eggs either! I'm too picky! About two weeks ago, I had a boiled egg, no yolk, for the first time in probably ten years. I hate the things... And I don't like cottage cheese. Haven't tried it in about 8 years, but it just doesn't appeal to me. And milk is starting to grow on me. I kind of enjoy it with a little Hershey's syrup. Just enough to make it not white any more.

    Okay... Tomorrow diet outline, if I could get an approval?

    Gym first thing because I'm having another body fat test (http://wannabebigforums.com/showthread.php?t=80301 post #4), breakfast will probably wind up being skipped -- I know I know, it's bad to skip meals, but by the time I get out of the gym, it will be after noon probably -- so lunch will be 6 oz of tuna, again - love the stuff! - probably a banana - I started cramping in bed last night (OUCH!) and I've heard the potassium helps prevent cramps. Anyone want to verify? - chocolate milk, lots of water!!!!, I guess I'll put the tuna on bread ... we are out of eggs and I don't have any money to buy more! And then whatever Mom cooks for dinner, usually a lot of veggies (at least two kinds with each meal! probably a pasta or bread and some form of meat. I'm craving steak so badly!!! What I wouldn't give....

    Kind of crappy outline, but it's the best I can do right now.

    Any suggestions for questions for PT tomorrow? I am completely ditching the ab/ad machines in exchange for good ol' fashioned squats I'm already feeling the burn.

    ~K
    Last edited by hottytoddychick; 06-06-2006 at 07:42 PM.

  19. #18

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  22. #21
    Senior Member hottytoddychick's Avatar
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    I have not gotten a list yet that I know of.

    I haven't actually squatted yet, but no I will not go all the way down, I don't have the balance or form for that, I've tried! At one point, I was using a chair as a guide to keep from over squatting with a 25 DB on each shoulder. Not bad for a newbie?

    I LOVE THESE SMILIES!!!!

  23. #22
    Senior Member hottytoddychick's Avatar
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    I love my arm, shoulder, chest "routine" because, after two workouts, I can tell... I have the little line under my biceps, the line around my delts, and I'm gradually forming the divet in my triceps.... I LOVE IT w00t w00t

  24. #23
    Just watch me ... Built's Avatar
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    Please learn to squat properly. That means ALL THE WAY DOWN. Half squats are actually harder on your knees.

    Can you please write out your whole lifting routine?

  25. #24
    Senior Member hottytoddychick's Avatar
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    All the exercises I do are in the first post in this thread. As of right now, I do them all every other day. I know- overkill. Keep it short and intense. Higher weight, lower reps. That's what I'm going to work on the most in my new routine I think.... And, like I said, I don't know all the 'proper names' so if you want to educate me, feel free to!

    Workout: (6.5.06)

    Leg Press - 3x15 @ 90 lbs

    Bench Press with barbell - 3x15 @ 20 lbs

    Biceps curls - 3x10 @ 10 lbs each

    I believe this is something along the lines of a "triceps french press"...? Lay on the bench, extend arms above chest and bend elbow lowering weight behind head... - 3x8 @ 20 lbs

    Um... another shot in the dark... dumbbell fly (?) on bench (Lay on bench with a dumbbell in each hand and bring arms together palms facing eachother) - 3x10 @ 10 lbs per side

    Yet another guess... take the weights in each hand and raise your arms from your side until they are parallel to the floor, kind of like flapping your arms - 3x8 @ 10 lbs each side

    Overhead Press (free weights) - 3x8 @ 10 lbs each side

    One leg on ground, other knee and arm on bench, back parallel to ground, weight hanging and then pull up to shoulder - 3x8 @ 15 lbs each side

    Seated Calf Raises - 3x15 @ 40 lbs

    Hip Abduction - 3x12 @ 70 lbs

    Hip Adduction - 3x12 @ 60 lbs

    Leg Extensions - 3x10 @ 70 lbs

    Prone Leg Curl - 3x8 @ 50 lbs

    Hip Extension - 3x10 @ 110 lbs

    Compound Row - 3x8 @ 60 lbs

    Lat Pulldowns - 3x10 @ 70 lbs

    Ab Crunch Machine - 3x12 @ 45 lbs

    "Rotary Torso" (sit and spin ) - Each side 3x10 @ 40 lbs

    Lower Back Raises (the way the "machine" works, when I'm fully relaxed, my legs are parallel to the floor and my upper body hangs down, and then I bend at the waist and raise up until my entire body is parallel to the floor) - 3x15 with a 6 lb medicine ball hugged to my chest

  26. #25
    Senior Member hottytoddychick's Avatar
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    *Does he concentrate on heavy compound lifts (deads, squats, bench, chins)
    *Does he advocate circuit training and/or high reps, for "toning" (this would be very, very bad)
    *Does he suggest a diet that has adequate fat (at least half a gram of fat per pound lean mass, at least a gram of protein per pound lean mass) or does he go by some weird "ratio" approach?
    Does he teach you how to free squat, or does he put you on the Smith machine (I would fire INSTANTLY any trainer who tried to put me on a Smith)
    *Does he tell you that you should be doing cardio before you lift? (also an instant fire, unless he means 3 minutes for a warmup, which isn't necessary, but won't hurt you)
    *Does he suggest that cardio is necessary for fat loss?(instant fire)


    This is Built's list of things to ask the PT at the gym, or at least keep an eye on. Does any one have anything to add to this?

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