Health and Fitness http://www.kyhorsepower.com/forums1/index.php Tue, 07 Sep 2010 09:14:30 -0400 20 http://www.kyhorsepower.com/forums1/index.php http://www.kyhorsepower.com/forums1/index.php?showtopic=59528
9-7-10
248lbs.]]> 04hemigtx1990 04hemigtx1990 Tue, 07 Sep 2010 07:02:41 -0400 59528 http://www.kyhorsepower.com/forums1/index.php?showtopic=58913
Things started going downhill in February of last year when I was laid off from work. In an effort to cut expenses, I did not renew my gym membership. My sleep schedule went all to hell, and being at home around the clock led to snacking because I was bored. Ended up being laid off from work for about a year.. Over that year, I gained just about every ounce of weight back that I had previously lost. Back up to around 315LBS.

I started my new job about six months ago. Its mainly an office job, so I spend the majority of my time behind the computer. Combine that, with eating out nearly everyday for lunch, and Ive gained even more weight. I didnt realize I had been gaining so much, until I realized some of my clothes were not fitting nearly as well.. Weighed myself last week.. 348LBS. Kinda freaked me out to be honest. It was the first time I had legitimately worried about the effects my weight has been putting on my health, and life.

So anyways, I started dieting last Monday. To be completely honest, I had a couple of cheat meals along the way because I was away from home longer than anticipated and didnt have enough food for the day. Even still, Im down 6LBS after a week. Im a member at Fitness 19 as well.. Will be weight training a little to help keep some strength along the way, as well as plenty of cardio.

Meals look something like this..

8AM
6OZ Lean Beef
2 Egg Whites
Pain Bagel W/ All Natural Peanut Butter

1030AM SNACK
1 Fat Free Yogurt (100 Calorie Cup)
1 Cup Special K

1PM LUNCH
Sliced Chicken Breast in Salad
or
Chicken Breast & Steamed Veggies

330PM SNACK
4OZ Smoked Turkey Breast
Fat Free Miracle Whip or Spicy Brown Mustard
Whole Grain Wheat Bread, 2 Slices
or
Tuna on Wheat

6PM
Chicken Breast

830PM
Typically Chicken Breast and Veggie Stir Fry

Drinking as much water as possible.. Typically 1.5 gallons a day.

I dont get home from work until 730-745 usually.. Im thinking once I get into a good diet routine, Ill start going to the gym around nine to beat the crowds. Assuming I stay about an hour, Ill be out around 10PM. Probably in bed around midnight or a little after.. Should I be thinking about getting on some sort of shake for an after workout snack?

Any advice is greatly appreciated!]]> Dalton Shane2GSX Tue, 17 Aug 2010 13:04:11 -0400 58913 http://www.kyhorsepower.com/forums1/index.php?showtopic=58910 Monday. Biceps
hammer curls
bar curls
rope curls
preacher curls
flex bi for 5 min

Tuesday chest/tri
incline bench
flat bench
decline bench
db bench
1 set hammer curls
tricep kick backs

wensday,Thursday, friday. Same as Monday

as far as my diet goes I find it best if I don't eat some days so I keep my abs in top shape. I try to only sleep for no more than 4 hours because I find the more you sleep the fatter you get. But I have found that the best source of protein is ice cream.]]> desolation desolation Tue, 17 Aug 2010 12:44:49 -0400 58910 http://www.kyhorsepower.com/forums1/index.php?showtopic=58517
I came up with a concept of "6 weeks til' the beach" in which I would do a 4-5 week period focusing on week point training of the vanity muscles (arms/shoulders)...as mine have never been a focus and frankly suck. With a 2 week no cardio fat mobilization period, which would take me into vacation. I say no cardio, because who wants to do cardio...I hate it, and think that "anabolic cardio" can be equally effective and less catabolic toward muscle (with regards to long term steady state cardio on a treadmill, stair stepper, eliptical or plain running).

If anyone wants details to the workout I can share and your welcome to try it...I feel I have pretty much accomplished my goal, aside from the fact that (and this is a personal problem and a reason I never have had much success with my arm growth, that my joints now hurt, and I have an elbow bothering me).

The thing I would like to share is the concept of a pyramid "SET". One might as well call this a "giant set", but I think with a twist. The rep scheme is somewhat novel (or at least I haven't seen someone else apply this directly in this fashion, but like I said, I pretty much live in a cave, so if someone has done this before, don't tell me about it, and at least let me think I invented it for a day or two).

I have used this in 2 different methods, 1 with reference to a superset of antagonistic muscle pairs (bi's and tri's) and the other with a giant set.
So here is the set/rep concept and workout concept.

Pyramid set do 10 reps of bicep movement, then 10 reps of tricep movement, no rest, then another 8 reps so same bi movement, 8 reps of same tri movement, no rest, 6 reps of bi movement, 6 of tri movment, then 4 and 4, and 2 and 2 and stop. Now as I was using it, in order to keep the HR up, I moved to a totally different bodypart, in this scheme, it was core work, in order to allow the bi's/tri's to recover from a glycogen and neurological standpoint, then I repeat with superset B1, and B2, then repeat core, then superset C1, C2 and finish with a cool down.

Workout A
Pyramid set 10,8,6,4,2
A1 Incline DB curl
A2 Decline DB french press

Ab circuit/core work (Sprinter sit up x 20, V up x 15, toe touch x15, Hip up x 15)

B1 Scott DB curl
B2 Cable Press down

Ab circuit/core work (repeat)

C1 DB Hammer curl
C2 Overhead french press (straight bar)

I avoided closegrip, although it would sub fine for the overhead french press....I didnt' include a dip as I find it is somewhat painful for my shoulders from either a parallel bar OR bench position, but that's just me.

Workout B
The other fashion in which I used this scheme is the Giant set....
A1 Bar Squat
A2 Inverted Bodyweight Row
A3 DB Bench
A4 45 deg Back Raise
A5 Lunge
A6 DB Shoulder Press
A7 Stability Ball Hamstring Curl

You will do 10 reps of each movement with no rest in between, then after completing one "giant set", rest 60 seconds, then do 8 reps of each movement with no rest, then rest 60 secs, then do 6 reps of each, then rest 60 sec, then do 4 reps of each, then rest 60 sec, then do 2 reps of each, then your done. Cool down/stretch.

This type of system isn't something I think you would want to do very long (but you could). I think it fits in very nicely for someone wanting to combine the benefits of strength training and cardiovascular benefit. I have done a different workout for weeks 6, 5, 4,and 3...but the last 2 weeks prior to vacation, I have instituded workout A on M,W, S, workout B on Tue, and Friday, and 1 day a week I did a trap + shoulder pre-hab workout that was very light, just something to help to hopefully prevent injury and possibly stimulate a little trap growth (as they also suck...side note I only did the ab/core circuit once a week, on the trap day I did another core movement, something like a 45lb plate spread eagle sit up or something).

Understand, this is not a GET Big workout, this really is just a change of pace type deal that evolved out of bordom...it may clinicially and physiologically stink, but I have used it to reduce my BF prolly 2-3% over 6 weeks and maintain or dare I say add muscle. I know I have seen arm/shoulder improvements not only some size, but certainly vascularity and definition....now mind you, I have some serious joint paint going on right now. This happens every time I try to improve my arm size...God just means for me to have small arms, because I always end up with a tendonitis either in my wrists or elbows ever time I do arms more than once a week...its just a genetic thing.

I'd love for a few guys who are bored and just want to try something different to do this for 6 weeks and just see what happens...Diet has to be pretty locked in too, to make this successful, as well as getting adequate calories and rest.

I welcome any thoughts or questions as well...Please don't bash, as I'm doing nothing more than throwing this out there. I'm not trying to prove a point or argue theory here, I just tried something, it certainly gave me a decent workout, and I thought I'd share it for those wanting to try something different.]]> pharmd pharmd Thu, 05 Aug 2010 23:00:49 -0400 58517 http://www.kyhorsepower.com/forums1/index.php?showtopic=58439
Are there any other gyms nearby or within a 10-20 mile radius I could go to? I found a place in Lexington but would like something closer so that I am not gone the entire day.]]> 92StangMan 360demonRT Tue, 03 Aug 2010 23:48:27 -0400 58439 http://www.kyhorsepower.com/forums1/index.php?showtopic=58171
Monday

Chest - Flat Bench, Incline Bench, Cable Flys
Tri's - Skull Crushers, Cable Pushdowns
Cardio

Tuesday

Legs - Straight Leg Dead Lifts, Squats, Calf Raises
Shoulders - Shoulder Press(dumbells) Shrugs

Wednesday Back/Bi's

Bent Over Rows
Reverse Grip Pulldowns
Bicep Curls 5x5
21's - burnout
Cardio

Thursday - OFF

Friday

Light chest work

Saturday/Sunday - OFF




This has worked very well for me over the last cpl months but i am hitting a wall and need to change things up. Any help would be greatly appreciated.]]> 1994Z28 Dustin Mon, 26 Jul 2010 19:29:40 -0400 58171 http://www.kyhorsepower.com/forums1/index.php?showtopic=57789
I'm 6'1" tall, and right now weigh in right at about 200-205lb. Personally, I would LOVE to get down to about 185-190 as that's when I felt my best.

I want to do a workout, everyday of the week after work or maybe before (Mon-Fri) for 30 mintues each day. I have a workout machine, dumbells, bikes, and treadmills to work with. I've read the exercise sticky and it really doesn't fit my schedule or goals at all so I was wondering what kind of workout routine would I need to follow? I'm completely new to all this, I don't take any shakes, pills, or protein bars or anything like that. Just an o'l average joe that eats fairly healthy overall. Very little, if any, junk food. I would love to get some of my ab definition back, as I used to have a pretty badass washboard going on back in the day!

Any tips and pointers would be greatly appreciated to a health and fitness newbie! Never had to do anything before since I was so active with sports and such, but I figured I better get ahold of it early before it gets carried away as I get older. ]]> Shadrack jarvis199 Wed, 14 Jul 2010 14:55:58 -0400 57789 http://www.kyhorsepower.com/forums1/index.php?showtopic=57239 I haven't been to the gym in close to a year, but I started back this week. Been going to Absolute in Barboursville in the evenings...9:30-10:00 ish and it seems to be working out much better than going in at 5am!

I'm pretty much following Pewturd's sticky for now; changed reps and sets to more of a 5x5 and I'm doing cardio after each workout...lighter on leg day than the other two. Just trying to drop some weight at the moment and trying to stick to around 2,000 calories/day right now. I'm 5'11" and 186.

Monday - incline bench, flat bench, cable flyes, skull crushers

Wednesday - underhand pulldowns, deadlifts, rows, shrugs

Friday - Squats, sl deadlifts, calf raises]]> brianw ls244 Sat, 26 Jun 2010 09:54:16 -0400 57239 http://www.kyhorsepower.com/forums1/index.php?showtopic=55935 does anyone know if you can workout here and pay with out a membership? i just wanna see if i like it i have a membership at the Y but its closer to go to raceland than it is to go there bigpoppa jarvis199 Thu, 13 May 2010 01:29:13 -0400 55935 http://www.kyhorsepower.com/forums1/index.php?showtopic=55886
Monday - Chest/Tri's
Flat Bench 3x10
Incline 3x10
Cable Flys 3x10
Pull Downs 4x10
Reverse Grip 4x10

Tuesday - Biceps/Back
Underhand Pulldowns 3x10
Bent Barbell Rows 3x10
Dumbell Curls 4x10
21's 4 sets, last set to failure
Shrugs 3x15

Wednesday - Legs
Squats 4x10
Calf Raises 3x15

Thursday - Same as Monday

Friday - Same as Tuesday

Saturday/Sunday - Off



I have been on this routine for about 2 months and have went from 166 to 176.5 I still don't eat enough even tho i try to force myself to eat. I feel like if i ate right i would have shown better improvement. I also feel like i may be over doing it?! Also, i really want to incorporate some cardio in there somewhere, but where? I have totaly layed off cardio and it has showed. Any constructive criticism would be greatly appreciated!!

]]> 1994Z28 92StangMan Tue, 11 May 2010 01:27:21 -0400 55886 http://www.kyhorsepower.com/forums1/index.php?showtopic=55781

is counting calories a pretty good method for weight loss trying to lose it pretty quick (about a month)


thanks guys for your support and advice i'll keep u updated on my progress!!!!


keith]]> KD96GT Pewturd Fri, 07 May 2010 23:57:46 -0400 55781 http://www.kyhorsepower.com/forums1/index.php?showtopic=55638
thanksgiving day 2009


dec 15th 2009


christmas day 2009


jan. 21, 2010


feb. 3rd 2010


march 15, 2010


april 1, 2010


april 28, 2010


i pretty much started out one day on 3500+ cals, God knows how much saturated fat and everything else at the time lol, and then the next day, 2k cals, almost no carbs, almost no sat fat (not very crafty wtih diet at the time lol). december was a very hard month for me, i pretty much felt as if i was starving to death lol. once i finally found out a little bit about nutrition things got a LITTLE easier, but still pretty difficult till maybe feb. at this point i eat 6-8 meals a day.

on top of eating correctly, i was working out twice a day most days, actually went through a really bad overtraining spell for about 6 weeks, which really sucked. at this point i do maybe two "2 a days" a week, and they are pretty brutal.

went from 235 lbs and somewhere around 29% bf if i recall correctly, down to 170lbs currently at about 12% bf...

any questions or comments are welcome!]]> jarvis199 jarvis199 Sun, 02 May 2010 04:08:41 -0400 55638 http://www.kyhorsepower.com/forums1/index.php?showtopic=55437
heres my typical week:

monday: 2 hours of brazilian jiu jitsu


tuesday:
morning:
-circuit: squats/lunges/box jumps 5x3 minutes then core
20 minutes of sprints
evening:
-muay thai class

wed.:
evening swim

thurs:
wrestling class

friday:
bjj class then sparring

saturday:
morning: 2 hour bjj open mat (sparring and live rolling)
evening: upper body workout (chest, shoulders, back, then core)

sunday:
OFF

on sprints i give myself a choice of the following (all sprints are 20 minutes total in duration):
-treadmill- 10 minutes on 15* elevation, 30 second sprint on 7-9mph, then 30 seconds off THEN 10 minutes on 0* elevation of 1 minute sprints/30 second rest on 9-11 mph
-stationary bike- 5x3 minute rounds 1 minunte rests, standing, on 12 resistance
-treadmill-5x3 minute springs, 1 minute rests, from 9-11 mph through the duration of the sprint

all of hte cardio is meant to simulate a fight. im normally wearing a 15lb weight vest also, just to make it suck more lol...

right now im walking around at 172 lbs, and about 10.5-12% bf. not looking to lose anymore weight, just get a little stronger and more technical.

my diet is super clean other than a meal here and there. i proly eat 6-8 times a day, with 2000-2500 cals a day, roughly 200g carbs, 10-12g sat fat, 150-200g protein. only sups are some gnc brand protein when i cant get a meal in (rarely), multi, fish oil, b complex, all in the mornings. then 1g vit c and 300mg phosphatidyl serine post workout as a cortisol blocker. lots of fruits, leafy greens, nuts, fish, chicken, eggs, etc.

any opinions are welcome...]]> jarvis199 jarvis199 Sun, 25 Apr 2010 19:15:11 -0400 55437 http://www.kyhorsepower.com/forums1/index.php?showtopic=54969 Hey guys its been a while since Ive lifted and basically given a crap about what I eat. Ive been back into it for about 2 weeks and feel great. I drink 2 GNC Whey protein shakes a day and lift at least every other day and sometimes every day. I know Im going to get bashed for this but here goes. Im starting a cycle of Sustan 250 (injectable of 2mls a week). Im only going to do a 6 week cycle and then quit. Ive already got the stuff and going to start tonight. Ive done research and if I lift a lot, I should expect a gain of 20lbs of muscle in 6 weeks. I know I need an estrogen blocker and I need it soon. Chlomid or Nolvadex? Which one is best? After the 6 weeks of Sustan, Im going with a Winstrol cycle to cut me. Anything else I shoud take to get the max benefit of the Sustan besides the Whey shakes? Thanks guys 3000GT Pewturd Mon, 12 Apr 2010 15:22:24 -0400 54969 http://www.kyhorsepower.com/forums1/index.php?showtopic=53927 Recently my wife and I bought a tread mill and it has a calorie counter on the controls. I was wondering if the # it displays for calories burned is an pretty close to what you have actually done, or is it just an approximation? Does it depend on body size, BMI, male/female? Formula_LT1 Tony_90fox Thu, 11 Mar 2010 19:10:49 -0500 53927 http://www.kyhorsepower.com/forums1/index.php?showtopic=53896 Ok here is my deal. I am trying out for a Law Enforcement position soon and I have problems with pushups.. I have been doing some but when i get near 20 i start having muscle failure..What is the best way to increase this with working out? I have about a month to get this problem took care of and i continue to do pushups to get my strengh up but now i wanna hit the gym to help as well..Any ideas silver98gt silver98gt Wed, 10 Mar 2010 23:31:53 -0500 53896 http://www.kyhorsepower.com/forums1/index.php?showtopic=53662
I have a buddy that told me to get this GNC Amp'd whey to drink 3x per day between meals. He said it is used to gain lean muscle and something I would be interested in getting.

Anyone have any thoughts/advice on this?]]> mwaull Pewturd Thu, 04 Mar 2010 16:40:37 -0500 53662 http://www.kyhorsepower.com/forums1/index.php?showtopic=53461
MONDAY:
Flat Bench:

Incline Bench:

Cable Flyes:

Skull Crushers:

RUN

TUESDAY:
Biceps: Basically i do different variations of curls until i almost burnt out. reg curls, hammers, wide grip barbell etc.
RUN


WEDNESDAY:
Bent Barbell Rows:

Underhand Pulldowns:

Barbell Shrugs:

Back/Ab Stretch:

RUN

THURSDAY:
Flat Bench:

Incline Bench:

Cable Flyes:

Skull Crushers:
RUN

FRIDAY:
Squats:

Straight Leg Deadlifts:

Calf Raises

SATURDAY: OFF

SUNDAY: RUN

There is my workout plan. all exercises are 4x10. and i run for atleast 30 minutes on the running days. SOmetimes up to an hour. I hit the gym usually about an hour or two after lunch. When i wake up I try to do 50 pushups and 75 situps if I'm not running late. If im running late, i try to remember to do them before bed.

DIET:
Breakfast 7:00 am: 1 egg 1 slice of bread
Lunch 11:30 am: I eat on campus so I try to eat at the cafeteria instead of the fast food places here. I try to get serving of meat, vegetables, fruit, cup of rice/beans
sit around let me food digest, take a crap
go to the gym...usually there for two hours or a little less.
4:30 pm: can of tuna.
7:30 pm: dinner... some kind of meat, vegetables, bread
10:00 pm : peanut butter on 1 slice bread
11:00 pm bed

Are protein shakes okay to be taking if I'm trying to lose fat/tone up? I have about half a tub of it left from awhile back but didnt know if I should be taking it. Same with some AMP 189 creatine pills. I got them but dont know if i should be taking them


ANy and all help is appreciated.
Tony]]> Tony_90fox Shane2GSX Mon, 01 Mar 2010 18:24:52 -0500 53461 http://www.kyhorsepower.com/forums1/index.php?showtopic=53394 slow4.6 slow4.6 Sat, 27 Feb 2010 11:17:45 -0500 53394 http://www.kyhorsepower.com/forums1/index.php?showtopic=53071
current diet
breakfast: honey nut cheerios
lunch: apple/bannana
2:00 snack: tuna
dinner: fish, steak, chicken, vegatables

I also eat some sort of sweet during day, and 1 mt dew, old habbits die hard. Ive been hitting the weights pretty hard again, and lots of crunches. That's how i lost the weight so fast so far, that and diet.

My goal is to lose another 10-15 in the next 2 weeks. I need some suggestions.]]> MikeH MikeH Tue, 16 Feb 2010 20:42:07 -0500 53071 http://www.kyhorsepower.com/forums1/index.php?showtopic=53070

currently doing
bench press
squat
arm curls
incline bench dumb bells

and using the tread mill for about a mile or two everyother night


With these resources what all can I do at home and what nights should do them at a steady rate

I cut my calories down to 1500 per day

currently weight in at 182 as of Sunday and like to get down to 160 or 165 my height is 5 foot 6
]]> blackroush jarvis199 Tue, 16 Feb 2010 20:08:36 -0500 53070 http://www.kyhorsepower.com/forums1/index.php?showtopic=53048 1994Z28 Shane2GSX Tue, 16 Feb 2010 12:40:14 -0500 53048 http://www.kyhorsepower.com/forums1/index.php?showtopic=53035 http://www.youtube.com/watch?v=gw6bFfcSOME]]> KingGBody Dustin Tue, 16 Feb 2010 04:46:25 -0500 53035 http://www.kyhorsepower.com/forums1/index.php?showtopic=52250 when something like 3x8 dumbells is said does that mean do 8 reps 3 times? evilmonkeyracing 2000STANG Sun, 24 Jan 2010 17:47:50 -0500 52250 http://www.kyhorsepower.com/forums1/index.php?showtopic=52222
I don't think it will be that hard to keep going once I get over all the initial BS. It's an hour or so a day and gets me away from the house. I sleep better and feel better about getting up in the mornings. Everything has been better the past couple of mornings. I hope it stays that way.

Anyway, how is everyone doing this winter? My starting weight is 222 and I could care less how much weight loss I experience to be honest. I just want to feel better and not look like I did in last years vacation photos at the beach. I will obviously lose weight, its not really that hard for me as long as I get off my ass. I really don't want to drop below 195 myself. Im not even that hardcore about my eating. I try to do a few 300 calorie meals to make up for the times I slip. I try to eat a decent breakfast everyday to speed things up and I have been eating at least 4 times a day for the past 3 days and I have cut Soda almost completely (had 2 in 3 days). I think next week I may start introducing some moderate to heavy volumes of protein and some vitamins and I should be fine. My plan is 4 to 5 30+ minute cardio sessions a week including step machine, treadmill, and elliptical and Im planning to do my weight training in three different groupings throughout the week with a rest day in between each. If cardio and weights falls on the same day a lot cardio will come last. Id rather be a little clumbsy on the treadmill than on the weights. I have good knowledgeable friends to help out so I should be fine. 31 years old and I just want my strength and some flexibility back.

Post up whats going on with you guys right now. Lots of cardio, just lifting weights, doing that P90x suicidal stuff or what.]]> Bill_J brianw Sat, 23 Jan 2010 14:07:53 -0500 52222 http://www.kyhorsepower.com/forums1/index.php?showtopic=52221 I'm going to the gym 4 times a week and I'm watching what I eat and have cut my caloric intake. So I'm doing my part. But some help would be great.


I see all kinds of ads and packaging that says this pill is the shit, but I'm wondering has anybody used something that they would endorse?]]> sappy72 Bill_J Sat, 23 Jan 2010 13:51:58 -0500 52221 http://www.kyhorsepower.com/forums1/index.php?showtopic=51737
TIA]]> Addison DJ Thu, 07 Jan 2010 07:23:53 -0500 51737 http://www.kyhorsepower.com/forums1/index.php?showtopic=51715 bj adams jarvis199 Wed, 06 Jan 2010 13:45:41 -0500 51715 http://www.kyhorsepower.com/forums1/index.php?showtopic=51699 Basicaly, it seems like at least 1 week out of every month over the last several i have had a cold. I usualy get sick one good time and then im good for the rest of the winter but it seems like this winter when i get sick im down and out for a few days, maybe im just getting old lol. I have been working 50+ hours a week and not getting much rest and im sure that doesnt help either. I have never taken a flu shot in my life and i know that is one pervenative measure, but is there any vitamins ect.. i could be taking to strengthen my immune system?? 1994Z28 1994Z28 Tue, 05 Jan 2010 17:08:43 -0500 51699 http://www.kyhorsepower.com/forums1/index.php?showtopic=51691
Thanks]]> TBAG Black Tue, 05 Jan 2010 13:39:21 -0500 51691 http://www.kyhorsepower.com/forums1/index.php?showtopic=51675
Nick]]> svtar15 Addison Mon, 04 Jan 2010 22:27:44 -0500 51675 http://www.kyhorsepower.com/forums1/index.php?showtopic=50561 400m Run
45 Hanging Power Snatches (45lbs)
45 Box Jumps (24")
45 Push-ups
45 Ab Mat Sit-ups
400m Run
30 Hanging Power Snatches
30 Box Jumps
30 Push-ups
30 Ab Mat Sit-ups
400m Run

I did it in 31 minutes. I was hoping to be under 30. But no such luck this time.

Here is a video of the hanging power snatch
http://media.crossfit.com/cf-video/cfj-nov...ower-snatch.mov]]> Black Bill_J Thu, 26 Nov 2009 06:49:43 -0500 50561 http://www.kyhorsepower.com/forums1/index.php?showtopic=50361
Just wanting some opinions on maybe trying a workout schedule. Opinions on calories, etc... Im basically at a loss right now from where to start. I dont want to go back to the 340 pounds of muscle/fat I was before, but Id like to gain some muscle back and stay away from the 300 pounds...

All input is appreciated ]]> FasterThanYou Pewturd Thu, 19 Nov 2009 04:13:00 -0500 50361 http://www.kyhorsepower.com/forums1/index.php?showtopic=50322 ]]> MattB mwaull Tue, 17 Nov 2009 13:21:18 -0500 50322 http://www.kyhorsepower.com/forums1/index.php?showtopic=49625 http://www.youtube.com/watch?v=FlfMnosWFs4

I could say alot about this, I won't....box squat (high box) 405 x 2, bodyweight less than 170. So freakin weak as I get older I can't stand it. Stressful job, stressful life, yada yada. its sad, but I'm just happy to get back to 4 plates.]]> pharmd pharmd Wed, 28 Oct 2009 17:10:41 -0400 49625 http://www.kyhorsepower.com/forums1/index.php?showtopic=49548
I have some ideas, just dont know exactly what all to do. I was thinking something like some chicken breats, broth and some kind of veggie mix.

Stuff like that... need some beef ideas too.]]> Cosper Evans Mon, 26 Oct 2009 09:53:00 -0400 49548 http://www.kyhorsepower.com/forums1/index.php?showtopic=49256
Then I went on vacation and never really got back into the gym. I started back a few weeks ago and then had the flu last week. After being sick last week I went ahead and took this week off as well to make sure I was over the flu before I went back to the gym.

Right now I'm 5'10", about 180 lbs, and weak. I'm tired of being weak and I'm tired of looking at this spare tire I'm carrying around.

So, my question is: Do I bulk now or cut? I'm thinking I need to try to bulk now. Add some strength and weight...not worry so much about the spare tire for now. Start a cut around Feb 1 and slim down while trying not to lose any of the muscle I may gain between now and then.

high carb, high protein diet. 2500-3000 calories to start off with and then adjust as needed.

5x5 program, 3x week. may throw some light cardio in on tues/thurs.
Monday - squat, bench, row
Wednesday - squat, deadlift, incline bench
Friday - squat, bench, row

any thoughts?]]> brianw brianw Thu, 15 Oct 2009 13:21:08 -0400 49256 http://www.kyhorsepower.com/forums1/index.php?showtopic=49244 anyone ever take it? sixt5 Addison Thu, 15 Oct 2009 07:10:48 -0400 49244 http://www.kyhorsepower.com/forums1/index.php?showtopic=49181
#1) 7:00am 3 egg white/2 egg wholes, 1 slice cheese, 1/2 orange

#2) 10:00am 1 chicken breast, 1/2cup cheese, 2 tbsp mayo

#3)12:30pm 2 cans tuna in water/ 1 can green beans

#4) 4:00pm 1 protein bar

#5) 6:00pm Pre Workout 1 banana

#6) 7:00pm Post Workout 1 protein Shake, 1 slice cheese

#7) 8:00pm 1 chicken breast, 1 cup green beans, 1/2 cup veggie

#9) 10:00pm 1 cup yogurt

This is just a temporary idea as to what I am going to eat, I can add or subtract food as I get my totals. Any suggestions?]]> ShelbyStang xtrmls1spd Tue, 13 Oct 2009 16:37:54 -0400 49181 http://www.kyhorsepower.com/forums1/index.php?showtopic=48881 ive just started working out. and well it wouldnt hurt me to put on a couple of pounds. ne body know if this stuff works? bigpoppa Ljunki Mon, 05 Oct 2009 21:58:15 -0400 48881 http://www.kyhorsepower.com/forums1/index.php?showtopic=48691
Breakfast:
Protein unlimited
Vegetables atleast 1-2 cup
Fluid: Water

Lunch:
1.5oz Chicken/Tuna
Vegetables atleast 1-2 cups.
Fluid: Water

Dinner:
Protein Unlimited
Vegetables atleast 1-2 cups
Fluid: Water


Lunch days will vary, sometimes I will grab a oven roasted chicken breast sandwich from subway. I have been trying to keep my calorie count between 1700-2000. I feel better now, than I have in 5 years. I have been trying to walk at least 20-30 minutes a night before bed also.

Weight Loss: 55 pounds!


Now I understand that I am about to hit a weight loss wall. I have got some free weights on order, an eliptical, and a exercise bike. Wanting a work out thats going to help me lose weight, and get stronger. Looking to purchase a vitamin, and a supplement.

Any help appreciated.]]> G2000X G2000X Tue, 29 Sep 2009 20:27:18 -0400 48691 http://www.kyhorsepower.com/forums1/index.php?showtopic=48671
It's like drinking the shake with sand in it. Are all creatine powders like this? Are there any that are better? Will it get better when I go down to a normal dose and get out of the loading phase? Am I mixing it incorrectly?

Thanks.]]> brianw brianw Tue, 29 Sep 2009 12:09:03 -0400 48671 http://www.kyhorsepower.com/forums1/index.php?showtopic=48504
Is there anything that she should do differently from me as far as workouts go? She's been complaining a lot lately that her back hurts after doing things around the house (laundry, painting, carrying kids).

My thoughts are that she needs to strengthen her core...squat, bench, deadlift, row. I'm thinking something like a 5x5 twice per week. Maybe squat, bench, row day 1 and squat, bench, deadlift day 2. She's also planning on taking a zumba class on Wednesdays.

Anyone have any other ideas/advice?]]> brianw Pewturd Wed, 23 Sep 2009 12:47:55 -0400 48504 http://www.kyhorsepower.com/forums1/index.php?showtopic=48464 In packet form if I felt like a smoothie would mix in a banana for extra potassium and fruit for better flavor, or the ready made if I was in a rush.

Stopped by Max Muscle just to see what they had and I really liked their low fat protein. I have tried pretty much all of them and Max Muscle has the best flavor of any of them.

Looks like I may be switching over.

Just curious as to what others are using??
]]> Black 2000STANG Tue, 22 Sep 2009 13:06:53 -0400 48464 http://www.kyhorsepower.com/forums1/index.php?showtopic=47855 Stic5 ShelbyStang Fri, 04 Sep 2009 00:45:38 -0400 47855 http://www.kyhorsepower.com/forums1/index.php?showtopic=47808
I went and checked out Urban Active and after hearing the deal I signed up. I got 18 months for 399 if you paid in full which is a good deal so i went for it.

The place is awesome, nice equipment, nice scenery, etc...]]> PimpRohr Addison Wed, 02 Sep 2009 21:39:43 -0400 47808 http://www.kyhorsepower.com/forums1/index.php?showtopic=47490 Sat, 22 Aug 2009 03:52:52 -0400 47490 http://www.kyhorsepower.com/forums1/index.php?showtopic=47467
I started going to the Milton Athletic Center with a buddy last year, he's quit going and I'm losing my motivation to get up and go in the mornings.

I'd like to find a workout partner but I don't know anyone that gets up and goes first thing in the mornings...6am-ish.]]> brianw fakesnake351 Fri, 21 Aug 2009 12:07:36 -0400 47467 http://www.kyhorsepower.com/forums1/index.php?showtopic=47162
I need to get some exercise but my body doesn't handle impact well, ie running, treadmill and such. Pretty serious case of scoliosis as a kid and now the majority of my spine is fused solid with titanium or whatever the hell they used back in '91. I suffer constant back pain and I'm sure part of it is from my gut. I quit drinking about 6yrs ago, and seems like I've gained weight since then. I guess living off of beer and half a bag of grippos a day is a good way to loose weight?

Im 6'7 300 right now and packing a pretty bad gut. I live off of fast food, and I'm modifying that now, but I know there has to be some exercise in there.


Sooooo with all the useless info out of the way. What's the best bang for the buck in ellipticals? I see a lot of em that are rated by weight capacity and I'd hate to break the sob before I lost any weight with it,, LOL. I'd like to be in the 600 range or less.

Thanks
Bill]]> loudmouth Austin Tue, 11 Aug 2009 19:48:45 -0400 47162 http://www.kyhorsepower.com/forums1/index.php?showtopic=47086 MusPuppis PimpRohr Sun, 09 Aug 2009 19:27:33 -0400 47086