Dude I just typed out a REALLY long response and then the forum messed up sending it. Told me it expired or some shit. FML. I'll retype it later lol.
"AR's Personal Trainer"
Dude I just typed out a REALLY long response and then the forum messed up sending it. Told me it expired or some shit. FML. I'll retype it later lol.
"AR's Personal Trainer"
1. You don't have to constrict oxygen flow (although it helps), but you should do something to make running more difficult. Wear sweatshirt and sweat pants in the sun or something (stay hydrated). Make running uncomfortable and difficult. In the competition something will come up that makes you uncomfortable and it will throw you off your game if you don't prepare for it.
2. IF crossfit is 1 hour and of equal intensity then you can sub it in.
3. Do 25 miles minimum. I would add at least 2.5 miles per week. You don't have to go up to 50; you can go to 30 max no problem. I misunderstood an earlier post and I thought you said you ride 75 miles (it was 75 total for the week). After you hit 30, start doing 30 and beating your times.
4. For the 10k run: you got it. Just do whatever you have to to finish the run. Crawl if you have to. Go as long as you can, as strong as you can. WHen you can't go farther, keep going. No scaling it back.
5. If you train as hard as this program makes you then going to sleep should be no problem. I have an odd type of insomnia and if I train hard enough then I will sleep like a baby. If you don't sleep well still then your not eating enough food and you will have to wake up and eat then go back to sleep. 2,500 cals for this program would be low, let's work up to that from where you are.
6. two shakes a day is not bad. Meals is always better and eventually your cals will have to go up even more so better sooner rather than later.
7. cut out the caffeine for at least a week (preferably two) and then cycle it back in. You should only be drinking it when you absolutely need it. It loses its effectiveness quickly and it loses its beneficial effects on metabolism even quicker. From personal experiments on clients I have found it to be within the two week mark.
8. caffeine is caffeine. It doesn't matter the form, scale it back or cut it out.
Update this thread with the final program and diet if you can bro.
I like to have people train for something that is much harder than the event can possibly be so that when something unexpected comes up it doesn't set them back. This will get you there. You have to start swimming soon. If you don't get lean from this then I quit lol.
Pissing Excellence!
hahahaha! i plan on getting lean! thanks for all the comments/answers. i really like to doing the events. it gives me something to do, better overall health, i am a social person so love the after parties at the events, and i like to compete! losing weight/bodyfat is the hardest thing i ever tried to do. i can pretty much play any sport, never tried the marshall arts or anything to that manner, but i can compete in anything. i am a pretty well rounded athlete. i plan on getting the workout schedule up today so you can look at it and critique. it is everything you had up there, just moved around a little. i will also work on the 2500 cal diet with a 40/40/20 split for now. i remember you saying to up the protein, should i shoot for a higher split, 50/35/15? i am also trying to think of an overall goal. my 30th birthday will be this october so i am thinking of making that a date for something, either weight loss or bodyfat percentage mark. i think i am right under 20% in the BF category, maybe a few shades under that. i will try to get some pics up soon. thanks for everything twist, i really appreciate it! and your right, i will be leaner so you won't have to quit!!!Originally Posted by Twist
Last edited by RaginCajun; 07-07-2011 at 08:50 AM.
Pissing Excellence!
did fasted cardio for the third straight day. yesterday evening i ran 5k in 33 minutes. that morning, i did 2 miles of jogging on the treadmill for a grand total of 5 miles in a day. i plan on going hit the pavement with the bike this evening, weather permitting. i have a trainer for the bike now, but i left it in nola. i should be retrieving it soon. twist has been working with me so should have a schedule posted and diet to soon follow.
Pissing Excellence!
proposed training schedule:
MONDAY- AM-fasted cardio (jog for 30 min)
PM-Crossfit
TUESDAY- AM-fasted cardio (interval training for 20 min, HIIT style)
PM-5k run (local running club i found does one every tuesday evening, 150-400 people!)
WEDNESDAY- AM-fasted cardio (jog for 20 min with sweat suit on.)
PM-Bike 15 miles fast, then do 20 min HIIT on bike (might sub BRICK workout, 20 mile bike, 2 mile run)
THURSDAY- AM-fasted cardio (walk @ 12.0 incline @ 4mph)
PM- swim/bike/run (this is where i think i can get some swimming in)
FRIDAY- AM-fasted cardio (walk @ 12.0 incline @ 4mph)
PM- REST
SATURDAY - either long bike (25+ miles) or long run (10K)
SUNDAY - either long bike (25+ miles) or long run (10K) (which ever wasn't done on the previous day)
this is what i came up with so far. if i have stuff planned on the weekends, then i will adjust accordingly. i am thinking i can get the swim in on thursday evenings or just start taking a late lunch and go bust out 30 min worth of laps. still working on the diet but this is the schedule i will be following for a while. distances will increase when i feel the need to on the long run and bike.
"AR's Personal Trainer"
looks good to me. You don't need to increase your run past 10k if you are training for a 5k. once you can finish your 10 or 5k, then go for time. Every time try to beat your previous.
Pissing Excellence!
with diet, what split to use? and, i am not trying to win a gold medal or anything. just like to compete and it is a way for me to get in great shape, not to mention get the fat off me! and thanks. i know i dont have a rest day in there, but i will see how my body responds and go from there.
"AR's Personal Trainer"
What? Idk what this is asking.
I know you aren't competing but you will get in shape with this and its cool to prepare for something. If it's worth doing, it's worth doing right.
Pissing Excellence!
sorry, macro split. 40/40/20 or 45/40/15?
"AR's Personal Trainer"
either one ok
Pissing Excellence!
i think twist is trying to kill me! nah, i am loving this training schedule. it is very demanding and tough, but i like that! friday, i did AM fasted cardio and went to gym later that evening for a light upper body workout. on saturday morning, i took the bike out for a 15 mile spin, then had to go to my grandparents house and weed-eated their entire yard (took an hour), and then rode the bike for another 12 miles (27 miles total). i did suffer another flat but i fixed it and i need to go to the bike store to get some screws for my shoes, lost one saturday evening. i can always switch out my mountain bike pedal in case i need to. today, i weighed 183 before my 10k run and weighed 181.4 after. it was hot as holy hell out! i am pretty sure i did 6 miles, it took me 78 minutes. i only had to walk a little bit and i was happy about that. i can't wait to see where i will be in a month from now while adhering to this training regiment. still working on a diet but i am almost there, should have one up by tomorrow evening. i have an early meeting tomorrow morning so i may only get in twenty minutes of fasted cardio instead of 30. i will do what i can!
"AR's Personal Trainer"
Still checking in bro. Waiting on the diet. Remember to crawl if you have to, just finish
AR's Diet Pimp! ~HOF~
Waiting to see that diet as well...
Pissing Excellence!
proposed diet:
715
protein shake (1 scoop)
4 egg whites
1 whole egg
1 baby portobello mushroom
2 tbl onions/bell pepper/garlic/celery
1 banana
2 fish oil caps
mulit V
1000mg of vit c
930-1000
1 apple
5 oz chicken
1200-100
5 oz chicken
1 cup raw broccoli
1/4 cup blueberries
230-300
1 apple
2.5 oz tuna w/ yellow or spicy mustard
1 cup raw broccoli
445-515
5 oz chicken
1 cup sweet potato
730-800
protein shake (2 scoops)
banana
830-900
8 oz flank steak
2 cups romaine
1 cup sweet pot
2 fish oil caps
totals 2431 cals 303g protein 181g carbs 55g fats
this is what i have going so far. it shouldn't be hard to eat this much, just need to see about cost and what not. sometimes i get jammed up at work and can't eat at the times i want to, but i usually manage to eat when i can. are my macros okay? i can take out some protein and add in carbs if i must. pre-workout meals is where i struggle the most at, but i think this one will help me stick to it. i will sub in different protein sources like fish, shrimp, and venison thru out so i don't get burnt out on chicken breasts. i will try to adhere to this diet as best as i can. i do like to have the occasional adult beverage on the weekends and after some of my long runs/bikes. and remember, trying to keep dairy and grains out. i may have to put grains back in if yall think that i am consuming too many fruits. thanks.
Last edited by RaginCajun; 07-11-2011 at 10:53 AM.
"AR's Personal Trainer"
This looks fine to me for now. Let's run this for about a week to three weeks. After that we have to change it up for sure. We will need to add more carbs. Stick to this 100% and take note of every time you don't eat a meal. IF you skip a meal for whatever reason I want you to eat an apple at that time instead. Really try to get in the whole meal though.
BTW I consume more fruits in one meal than you do the entire day. Your fruits are fine.
Pissing Excellence!
thanks twist. i will do my best to stick to it 100%. dieting is my main problem so i will be trying hard to do this. i really want to see what i look like under all this flub, that is the ultimate goal! i ran out of BCAA's, do u recommend one over the other?
Last edited by RaginCajun; 07-11-2011 at 01:23 PM.
~Knowledgeable Female Extraordinaire~
Man you are getting serious now.
What about raspberries instead of the apple? Do you think that might be a better choice?
Twist has you in a different frame of mind.
It is the weekend party stuff which is your challenge. Mine too especially in the summer.
Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.Author Unknown
Pissing Excellence!
i thought about berries, i chose apple because it has more cals. i can and will be interchanging things as i like all types of foods. and yes, i don't know who i am anymore! i stayed in on a friday and saturday because i trained??? who is that? i guess i am wanting more outta life now, than i was in the past. i still like to party, just not doing as much of it. i was one who went out all the time, wed-sunday! i am a very outgoing person so sitting at home with idle time drives me insane! i guess you can say that i am getting serious, and it is about time! in joining this website, i have learned a lot about myself and what i want out of life. i am about to make a decision to go to nursing school since breast cancer research isn't paying anything. i hate acquiring debt, so i am looking at it as an investment. looks like i may have to move back in with my dad to save a little dough, but i gotta do what i gotta do! yes, twist has me in a different frame of mind and the training schedule is hell, which i like! i really wasn't prepared for the triathlon i did earlier in the year but i will be ready for this one in the fall. i think i am getting addicted to the cycling, i just want to go FAST!!!!
~Knowledgeable Female Extraordinaire~
Twist: why the apple? curious about this and would love to know.
Also glad to hear that eating a lot of fruit is okay since I sure am eating a lot of fruit with it so fresh and in season now.
Keep up the "on spot" work OOCajun. You have a personal coach/mentor now so I bet you really transform.
Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.Author Unknown
Pissing Excellence!
thanks slim! i needed someone to help me with that part of it. i can get off of task really easy, especially diet wise. i really appreciate you chiming in all the time, it makes me want to log on so that i don't disappoint!
~Knowledgeable Female Extraordinaire~
^^^ I hear ya on the not wanting to disappoint. That is why I am testing myself by not logging in daily on my thread to see what happens.
Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.Author Unknown
Pissing Excellence!
i wish i would have found this site years ago. i have made some stupid mistakes pertaining to aas and diet in the past. i was young and dumb, and luckily i didn't screw myself up.
and with the fruit, i will be adding in some watermelon (your avi sparked me!), honey dew melon, and cantaloupe. i was glad to see that twist said that as well, i love the stuff! guess its my sweet tooth!!!!!
Knowledgeable~Female Member
I for some reason bypassed the amount of cals you eat...is it a bad thing I eat the same amount?
And, its inspiring your addicition to cycling!
Pissing Excellence!
bout time you joined in!!!!! HA! why would us eating the same calories be bad? i am trying to get as lean as i possibly can with horrible genetics and years of bodily abuse. i am pretty sure you are eating for muscle gain or maintenance. i tend to hang on to fat like it was the last thing on this earth. i have always been like this. and with the cycling, i never thought i would like it, but am beginning to love it. i am an outside kind of person so anything that keeps me from sitting inside, i'm game!
Knowledgeable~Female Member
I'm the same way...or more like carb sensitive. Very resilient to the stuff; so I'm very careful as to amounts and what I'm putting in my mouth. Unfortunately it was all trial and error over years to figure out what worked best for me. Sounds like your quite similar.
Unfortunately our sport of baseball doesn't give enough to burn.....
And, I haven't golfed in a while....when I do; I walk the course. Not sure you do that where you are given the heat and humidity.
Pissing Excellence!
I'm the same way...or more like carb sensitive. Very resilient to the stuff; so I'm very careful as to amounts and what I'm putting in my mouth. Unfortunately it was all trial and error over years to figure out what worked best for me. Sounds like your quite similar.
Unfortunately our sport of baseball doesn't give enough to burn.....
And, I haven't golfed in a while....when I do; I walk the course. Not sure you do that where you are given the heat and humidity.
mae yeah, its pretty brutal down here, but i would rather sweat than shiver any day! i only like it cold when its hunting season and snuggling season! i need to practice golf myself, but with my new training schedule, there is no time for it. i may be able to squeeze a round in on fridays. then there's the heat/humidity so it doesn't make it as enjoyable unless one is playing a tourney/scramble.
Pissing Excellence!
well, i have some crazy news. i was not able to go to my crossfit class, which pisses me off! the reason, i may have a potential job offer and had to call the 'man' after 7. my class is at 645 so i texted my friend that i was not going to be able to make it because i had a potential job opportunity. my head is spinning trying to find a job to make some decent money. i do not need to make a million dollars do be happy! i did do my research of nursing school, and consulted some nurses that i know. some of them said go for it, while the others said i better do more research in the pay scale of nurses now, versus 5 years ago. she told me that nurses are starting out at only $20/hr nowadays. i was astonished! i definitely thought they made more than that. i make almost make that now so i don't know if that would be a smart move financially. on the other note, upon doing all my nursing school research this morning, i had two friends from the same company contact me. they both said that they may need another person on staff with them since business is expanding. one told me to call their boss and i did, no answer so i left a message. come to find out they were in a conference call until 9, so who knows what is going to happen. all of this really sucks because i do love my job now but there is no money in research. the other job will double what i am making now but there is some risk. i will have to start my own business/LLC because it is a contract type work, but i haven't even talked to the 'man' yet so my head is going bonkers!
okay enough with that! i did take a few pics so i will try to get them up tomorrow with the old pics for comparison. i think the old pics were taken in mid february so yall will be able to tell how i progressed and where i need to go!
"AR's Personal Trainer"
Purple Wraath was recommended to me by GB and it is a great supplement to take. Great preworkout.
He's gotta be eating more and apples aren't a bad thing to have. Idk if I would be adding watermelon and other melons though (read: don't add).
Good catch Kawi. Yeah it is a bad thing. We are in the process of upping his cals but we can't just add 1k immediately so we are tapering up to it. But yeah, he wasn't eating shit.
Knowledgeable~Female Member
That's what I thought Twist. Frig....listening to all you do ragin..I feel like one lazy a@@ shiat!
Pissing Excellence!
oh come on now! and, i just roll!!!!!
Pissing Excellence!
here are the pics. the first four are from mid february and the last three are from yesterday.
http://s1118.photobucket.com/albums/...0ragincajun00/
hope it works.
Last edited by RaginCajun; 07-12-2011 at 08:42 AM.
~Knowledgeable Female Extraordinaire~
Are you trying to do a back flip in one of the photos?
Kudos for the photos, more nerve than I
You are on the right track now.....
Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.Author Unknown
Pissing Excellence!
i only do those when i get excited!!!!!! and thanks! comments?
"AR's Personal Trainer"
Looking better bro. You are coming along. What is the weight difference? How's the program going and diet too? Sticking to the program? It's tough shit but progress will come quickly.
Pissing Excellence!
first set of pics, i was around 192ish and now i am about 182. i have been 182 for a while (month or 2) but with this new training schedule, it should drop. i have been sticking to the workouts, just got done a 5K, took 30 minutes. the schedule is tough but i will stick to it as best as i can. my legs are feeling the run this evening. i had to miss my crossfit class yesterday, had to take care of some business. the diet is coming along, i am definitely eating more and happy about that. i need to go to the store to re-up on grocercies/fuel. the weather is pretty shitty down here so biking is looking a little shaky at the moment. if it happens to rain tomorrow, i will go do a circuit workout or crossfit workout. one thing i need to get use to is doing fasted cardio. i will be getting some purple wraath soon also so maybe this will help with the stomach pains. when i wake up, my stomach growls and it almost hurts. once i get going, i am fine, mind over matter!
"AR's Personal Trainer"
Have a small protein shake. Low to no carbs. Protein does spike insulin though but if it keeps you on the equipment for longer...
Beating your times in the 5K runs? That's what its all about. 10k is for distance.
Pissing Excellence!
there is a local running club of about 400+ people that run every tuesday so it was fun! it was a 'running of the bulls' type theme! wore white with a red bandana, and was chased bulls! the run was crazy, there were stations of red bull shots at every mile marker!!!! i passed on them but people were definitely gettin' down! i will just have to work thru the pains and should be getting some purple wraath soon.
Knowledgeable~Female Member
Apples are best choice because of there pectin levels; keeps insulin from spiking high fast and coming down just as quick. Other fruits should be limited or avoided, unless your using a banana as a pwo fruit for the fast acting carbs and potassium.
Sorry to say about that...but it is what it is. Your trying to accomplish something in which certain things IMO are not the BEST choices for your goals. And you can't compare what your trying to do with anyone else...particularly Twist (as by pics)
I personally wouldn't have more than one fruit a day in your situation (I can relate) I have to do the same when reducing fat. Your holding your fat typically where most men would...and thats normal. I would increase more fibrous veggies to change how your body composition will change.
broccoli, peppers, green beans, cauliflower, greens, celery....limited veggies that are carbs like carrots, peas and corn.
I can certainly tell the bf has changed from your pictures in Feb. Great job rajun...and I'm sure your being guided by a great guy on your diet
Pissing Excellence!
Apples are best choice because of there pectin levels; keeps insulin from spiking high fast and coming down just as quick. Other fruits should be limited or avoided, unless your using a banana as a pwo fruit for the fast acting carbs and potassium.
Sorry to say about that...but it is what it is. Your trying to accomplish something in which certain things IMO are not the BEST choices for your goals. And you can't compare what your trying to do with anyone else...particularly Twist (as by pics)
I personally wouldn't have more than one fruit a day in your situation (I can relate) I have to do the same when reducing fat. Your holding your fat typically where most men would...and thats normal. I would increase more fibrous veggies to change how your body composition will change.
broccoli, peppers, green beans, cauliflower, greens, celery....limited veggies that are carbs like carrots, peas and corn.
I can certainly tell the bf has changed from your pictures in Feb. Great job rajun...and I'm sure your being guided by a great guy on your diet
yes, i am using the bananas in that fashion. i know what your saying with the fruits but i am not competing for any BB events or anything to that nature. i understand what you are saying with my goals and what i am doing for training. once i can get my endurance where i want it, i will scale back the cardio and start hitting the weights heavy again. i want to get as lean as possible before i start to pack on muscle. my body tends to put on muscle easy in certain areas and it also loves to hang on to the fat. i am the leanest and in the best shape i have ever been in my entire life. in the past, i was certainly stronger, but i was also fatter. i was around 227 at one point with a 36 inch waist, prob 11-12 years ago. i am now 182ish with a 32-33 inch waist, and could run circles around my old self. twist just started helping me about a week ago with everything so all of this is still new. i figure if i got this way in 6 months of hard work, work a little harder and see what happens! so here we go! and thanks for the compliments dahlin', greatly appreciated!!!
Knowledgeable~Female Member
Than everything you've been doin is worth it! Should be proud!!!
~hugs
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