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Kora

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Everything posted by Kora

  1. http://i846.photobucket.com/albums/ab28/koraraving/Oklahoma%20Skies/f6fc4b26-e6bb-43c3-a58a-529b3b508495_zps36ca2405.jpg Running – long and slow DISTANCE 8.51 mi DURATION 1h:43m:09s AVG. SPEED 11:16 min/mi MAX. SPEED 9:31 min/mi CALORIES 938 kcal HYDRATION 1.00L AVG. HEART RATE 145 MAX. HEART RATE 157 WEATHER Clear night WIND 8.7 mph ↓ TEMPERATURE 59°F HUMIDITY 76% Notes: Heel didn’t hurt to bad. Very tight muscles, my back tightened so much post run I was afraid to do any stretches, so I warmed the muscles in a hot shower, then stretched in the shower. http://i846.photobucket.com/albums/ab28/koraraving/Oklahoma%20Skies/5261f832-b10b-468b-a4de-ac7a69a01f09_zpsa2d5035e.jpg ME Upper body *sets x reps @ weights* DB Snatches 3×3 on each weight, each side 20 – 22.5 – 25 – 30 -35 -40 – 45 DB snatch & Hold over head 1×3 @ each side 25 – 30 -35 -40 -45 DB snatch & repeat presses snatch once, press 5 x’s 1×5 @ 20 – 25 – 30 -40 Decline cable press 3×10 @ 50 - 65 -80 1×8 @ 95 Under hand cable press 2×10 @ 35 -50 1×8 @ 65 1×6 @ 80 Cable rows supersetted w/ 3×10 @ #20 (not weight) face pulls 3×10 @ #20 (not weight) Shrugs 3×10 @ 55 – 55 Plate grip holds 45′s http://i846.photobucket.com/albums/ab28/koraraving/Oklahoma%20Skies/ead42e78-54d3-4bf9-93f9-2ccc09ec65da_zpsfffc26eb.jpg Stats: Supplements: 1 zantrax prerun 1 multi extra vit K Sleep 6:42 hours @ 87% efficiency Fasted Blood sugar 92 Post run but still fasted blood sugar 102 Blood pressure 115/75 Rested Heart Rate 46 Cardiac Stress level 2% (that’s very good it’s means I’m not stressed.) Post run keytones test 40 moderate UA ~ nothing notable everything was in normal ranges Hydration was low post run, but good other wise Hydration: This only accounts for water & smart water. Prerun 6 oz In run zero, which is why my hydration was low post run Post run 16 oz Total for the day 64 oz So restarting cut today and I will go ahead and carry this into my vacation week. Not what I originally planned for sure, but since my “vacation” is going to be filled with training I see no reason not to. Starting weight will be 160. I hope to drop to 150 in the next 3 weeks. Calorie Totals: Burned 3052 Consumed 965 *This was not on purpose. It was just an extremely busy day. Deficit 2087 Fat 34 30% Protein 51 20% Carbs 129 50% Prerun: Herbal coffee & soy creamer Post run: Protein Bar Post Lifting: Zucchini Parmesan Vegan (zucchini slices, mushrooms, tofu crumbles, vegan spaghetti sauce, vegan Parmesan cheese baked for 20 minutes at 425 covered.) Snacks: Gluten free vegan brownie Dinner: Rice noodles w/ sauce & parm.
  2. I really don't think it would be that hard to adapt his plan to vegan alternative. All though it will be just as boring as his plan. You will also need to take the food changes and break them down to fit your own personal calorie, (ect) needs.. but you would have to do that with his plan to. Myfitnesspal or mynetdiary any program like that can make it simpler. Just swap the meats out for vegan proteins. It might mean you may need to swap his carb and protein option for vegan option in a larger amount. Because some vegan proteins will already have carbs. For example the mung beans. It's a high protein & carb option in one. Personally I would use a vegan protein powder, soy proteins and mung beans.
  3. Why not just use something like myfitnesspal to create yourself daily menus. You can add and remove foods easily, that way you have a meal plan with foods you like to eat.
  4. LOL I get bit by something that makes me sick at least once a year. My Monday it will just be another story. I love Spain! It is one of my favorite places in the world. Unfortunately surfing is one of the few sports I've yet have the opportunity to learn. I would love to one day though.
  5. Well Hello Aurijus! I'm Kora! I think everyone has concerns when they first change they way they eat. I know I did. BUt the one good thing about that and changing to a vegan diet is that your suddenly in a position to need to become educated about what you eat. Education and awareness of what you eat on any diet gives you some control and advantages over your own health.
  6. LOL, I should probably apologies for there being food and injuries on the same page.
  7. Yeah the heels a little fucked up. By the way it looks today I think it was actually a spider bite. We have high population of brown recluse spiders here. The area I mountain bike in a thriving wilderness spot. It's packed with deer, turkey's and along with those come a high amount of ticks and spiders. For for a spider bite the presentation was a bit strange, but in my training group we've had among us 4 of 5 of these types of spider bites and each one has presented differently. I assume the amount of venom injected may be partially responsible for that. I don't think I was subjected to a large amount of venom. I say that because the only stage I didn't go through was the blistering before the skin started to ulcerate. Somebody people move through the stages fast and other move through them more slowly. These are the stages.. Stages When you are bitten by this type of spider there are three stages that a person can go through. Stage 1 As mentioned there is just a stinging sensation but no pain but after approximately six hours the enzymes like Sphingomyelinase D, start to damage the tissues in your body. This starts to trigger immune responses from your immune system to separate the venom. By the time you are in this stage you are starting to feel intense pain along with itching. You may also experience: Inflammation In some cases, the formulation of pustules Blistering Stage 2 At this stage the spider bite progresses to involve the destruction of your red blood cells, causing the supply of oxygen to your skin where the bite occurred to stop. When your skin is denied the oxygen it needs your skin begins to turn gray and in the middle of this area of grey skin there is a small red-colored spot. This spot is caused by the bite of the spider and around that skin area there may be a halo that is light red in color. Stage 3 At this stage, if the venom has reached your bloodstream through the capillaries, it could start to affect your whole body. This condition is called systemic loxoscelism. You can identify this stage by the gray skin of stage 2 along with these other symptoms. Fever Chills Nausea Dizziness You may also have a rash with small dots that are red-colored on areas of your body that did not have a bite. This condition is referred to as morbilliform rash. When your body has this condition it signals that the venom the brown recluse spider injected into your body with a bite is not circulating in your whole bloodstream. If it has entered your blood stream it can lead to kidney failure, seizures, and even a coma so it is imperative that at this stage you seek immediate treatment. http://i846.photobucket.com/albums/ab28/koraraving/Injuries/PicsArt_1379775096893_zps49a99d56.jpg I had this stinging & burning sensation the first day, but there really wasn't anything to it. It just looked like a bug bite ir maybe I picked up a sticker. Then I got the next morning and it looked liked a huge bruise only it burned instead of feeling like a bruise. Then the next day or maybe 2 days later it turned to a bulls eye like mark. Which actually I though it was going away so I didn't take a pic of that stage. Then the redness started fading but it still stung. Then last night I woke in intense pain. Like strong muscle cramps, nauseated and these odd stabbing like pains. Starting late last night and this morning the skin completely began to dissolve, ulcerate. No worries though I'm doing better this morning, I went and showed the doc and took my notes and he gave me antibiotics and creams to help. This is what looks now.. and despite how it looks it's hurting less. http://i846.photobucket.com/albums/ab28/koraraving/Injuries/20130921104912753_zps697f2dd1.jpg It hurts to remove and was the dying tissue but it's a good idea to keep that washed away. I've been bitten by one before so I know the drill. ______________________________________________________________________________________________________________ And I'm sharing all of this because if you mountain bike, hike or run in an area that has ticks, venomous spider of other bugs. It is important to get notes, pics and time lines on anything some bites, or anything you are uncertain about. This info can help doctors at a later date. It can also help you learn what to do in the future when it happens again. For tick bites it's a good idea if you can to actually save the tick for a while. This is simple, remove the tick by gripping (not with your hands if you can avoid this) close to the skin as possible, you want to grasp his head not his body and pull it away from you without twisting. Then drop the tick in a plastic bag with like a damp cotton ball or something like that. Most ticks don't carry diseases but the ones that do can be nasty. Saving the tick means the tick can be tested if you start to have any symptoms. On long hikes, or rides when I don't have tweezers available I use a piece of dental floss looped around the ticks head to pull them off. Anything to avoid to squeezing them.
  8. It's not that uncommon actually for people to get headaches after lifting or other sports due to intracranial pressure. I've meet quite a few athletes with this problem. Though I will say commonly the headache starts very soon after exercise. Some people it lasts 20 minutes others it can last over a day. It's more common in people over 40. I personally have mostly encountered people in powerlifting and running that have this problem. I personally get them after long strenuous runs. I mostly just ignore them, but are just sort of nagging. They don't bother me a lot. I do a powerlifter that gets them and he just takes naproxen before he lifts to prevent them. If you can talk to your doctor about them if that is indeed the type of headache you are having there are meds that will help. Unfortunately I have not read or heard of a natural remedy for them. And HELLO!
  9. http://i846.photobucket.com/albums/ab28/koraraving/ravingrunnerblog/20130919_063744_LLS_zps697f7bbc.jpg Wow, the moon is so bright this morning! It looked amazing. Another humbling run. My heel is just extremely painful today. It’s uhm.. ugly, puffy and swelling up like it’s getting infected. I suspect it’s just my body trying to get ride of whatever is in it. It feels like something is under the skin. Any pressure on it makes it sting and burn. I can feel something in it. I’ll keep soaking it DISTANCE 4.16 mi DURATION 55m:13s AVG. SPEED 13:17 min/mi MAX. SPEED 10:02 min/mi CALORIES 484 kcal HYDRATION 0.88L AVG. HEART RATE 141 MAX. HEART RATE 162 WEATHER Clear night WIND 6.8 mph ↑ TEMPERATURE 72°F HUMIDITY 82% DE & RE Upper body work sets reps weights Plyo push ups 4×12 Pull ups 4x 12 Scarecrows 4×12 @ 15 & 15 Super set of front & side lateral DB raises 3×8 @ 15 & 15 for both Super set of hammer curls & kickbacks 3×8 @ 20 & 20 for both Shrugs 4×15 @ 45 & 45 Rice Digs …. Supplements: 1 zantrax prerun 1 multi extra vit K I didn’t get all my stats today, I didn’t track my cals ect.. I will share my lunch with you though! http://i846.photobucket.com/albums/ab28/koraraving/food/20130919114651601_zps64f76992.jpg I just made this up so call it whatever you want. I called it a bowl of soup. I made it with 1 1/2 cup veggie broth, some mushrooms, garlic, red peppers, spinach, coconut seasoning sauce and Shirataki noodles. Basically lightly boil a few a minutes and that’s about it. Just long enough to cook the veggies some. In case you don’t know coconut seasoning sauce is like a vegan version of soy sauce.It’s one of my favorite vegan products because it gives that Asian flavor to foods that soy sauce does. Only it’s a lot lower in sodium then soy sauce so it’s a great option for those on low sodium diets. It’s also gluten free and a good source of liquid aminos.http://i846.photobucket.com/albums/ab28/koraraving/103244_zps5947cdfb.jpg Also Shirataki noodles is another favorite of mine. They are vegan, gluten free and calorie free! Yes calorie free! They are made out of yam flour, they aren’t genetically engendered and they don’t have any preservatives. Mostly they are just water and glucomanna and a water-soluble dietary fiber. http://i846.photobucket.com/albums/ab28/koraraving/shirataki-noodles_zps8ad7a222.jpg I also tried making fresh veggie rolls like I get at the Thai restaurant , but it didn’t look so pretty so I’ll have to practice those. Mine which looks like I stuffed my salad in a condom.. http://i846.photobucket.com/albums/ab28/koraraving/food/IMG_20130920_073443_zpsf1af978c.jpg ..and the Thai restaurants which looks insanely sexy for food. http://i846.photobucket.com/albums/ab28/koraraving/food/IMG_20130908_142302_zpsd65c2e42.jpg I’ll keep working on these.
  10. I would strongly advise against high rep leg extensions. They are very hard on your knees, with little pay back. It's a high risk exercise with little gains. It isolates one muscles, which is generally not the goal of a full body workout in which you are looking to build muscle mass. Generally full body workouts are designed around compound lifts. Why does he not want you deadlifting or squatting heavy? Do you have an injury or medical problem that weren't in your profile? I can tell you that the routine your trainer gave you may lean you out, but it want add much in the way of muscle. link works good for me.. but this is what I was showing you.. It just is a good break down of how a full body routine should work. BUT I have to reiterate what the other poster said to.. I do believe whatever program you choose it should a professionally planned program. A tried and true program. A cookie cutter. Something standard that you can learn off of. I never recommend people plan their own programming until they have reached more advance level. I'm kind of afraid I may have given you to much advice and confused you. My intent was to show you what to look for in a full body program. The article .. Benefits of a Full-Body Workout Program Saves Time Probably the biggest positive about training your entire body at once is that your gym frequency decreases to around two to three times every seven days. Plus, you'll only be spending an hour in the gym for each session. Build muscle with only three to four hours of gym time during a week? You betcha. It's all about the quality of your sessions, not the quantity. Boosts Your Cardiovascular System Squeezing a solid 2 to 4 sets per body part into a 60-minute workout session gets your cardiovascular system up to speed in a hurry! Rules for Full-Body Workouts 1) Train Once Every 2 or 3 Days Easy enough, right? The beauty of only training with weights every few days is that the days in between full-body workouts can be used to add a few cardio sessions instead of relying on ineffective cardio tacked on at the end of a workout. 2) Lift Heavy Many athletes who try full-body workouts get trapped into training lighter than they usually would in order to conserve energy for body parts that come later in their routine. The truth is, if you're not training heavy, you're not going to make optimal progress, no matter what program you're on. Keep your weights as heavy as you can. The conserving of energy for the body parts you train at the end of your workout is addressed in point number six. 3) Perform one exercise per muscle group This one is pretty easy to follow, but is still very important. Using basic, heavy exercises that enable you to lift the most weight means that you don't have to do more than one exercise per body part. For chest, do the bench press or incline bench press. For back, choose bent-over rows or chin-ups. For legs, nothing beats the squat. All of these movements allow you to move heavy weights and overload the muscles without performing endless exercises. Once you've chosen your exercises, plan your routines so that you're doing 2 to 4 sets of each exercise for 10 to 12 repetitions. 4) Keep your workout to an hour or less When you're planning your workouts, remember that resistance training affects your natural musclebuilding hormones and adjust accordingly. Lots of big compound exercises will help boost your natural testosterone levels; however, long workouts also boost levels of the catabolic hormone cortisol. Keeping your workouts fairly brief but still intense is ideal for getting the best of both worlds. Sticking to 60 minutes or less is a good rule of thumb. 5) Consume a post-workout shake immediately after training During full-body workouts, large amounts of glycogen are used to fuel your exertions, so it's important that you replenish your glycogen stores as soon as possible after training. Replenishing your glycogen right after training jump-starts the recovery process. Conversely, not taking advantage of this crucial time can slow your results significantly. Think of it as filling up the gas tank on your car after a long drive. 6) Change the order of your workouts Training chest first for every full-body workout is doing a disservice to the rest of your physique's symmetry. What seems to work better for ensuring your three major body parts get equal attention is alternating between doing chest, back, and legs first in your three workouts a week. Don't always leave abs or calves for last, though! Below is a list of exercises to help get you started. They're split into two sections: one for large body parts, the other for small ones. The exercises are listed in order of effectiveness for each body part. Sample One-Week Full-Body Workout Schedule Day 1: Full body (Chest, shoulders, back, biceps, triceps, abs, legs, calves) Day 2: Rest Day 3: Full body (Legs, calves, back, abs, shoulders, chest, biceps, triceps) Day 4: Rest Day 5: Full body (Back, chest, legs, triceps, biceps, calves, shoulders, abs) Day 6: Rest Day 7: Rest This is intended as an example ... Large Body Part Exercises Back Bent-Over Barbell Rows Pull-Ups Seated Cable Rows Chest Bench Presses Incline Barbell Presses Dumbell Presses Shoulders Dumbell Presses Behind-the-Neck Presses Upright Rows Calves Standing Calf Raises Seated Calf Raises Donkey Calf Raises Legs Squats Leg Presses Hack Squats Small Body Part Exercises Biceps Standing Barbell Curls Alternate Dumbell Curls Preacher Curls Triceps Parallel-Bar Dips Lying Dumbell Triceps Extensions Pushdowns Abs Hanging Leg Raises Decline-Bench Crunches Rope Crunches
  11. http://i846.photobucket.com/albums/ab28/koraraving/food/IMG_20130920_101309_zpsc5bf7ab9.jpg Amazing Vegan fudge. So easy 3/4 cup of coconut butter melted down in a double boiler with 1 tsp of vanilla, 2 ounces of cocoa, and agave or stevia to taste. About 1/4 of cup. I poured the melted mixture into 2 oz plastic souffle cups with lids. The refrigerator about 4 hours. It pops easily out of the cups. If you don't have a double boiler.. like me I don;t have one. I just took a big glass bowl and set in a pot. LOL I'm not sure how safe that is though. This is what's amazing about this. My coach actually recommended this recipe to me to eat before I run. I get stomach aches really easy. I tend to get them running so I run fasted a lot. I'm working on figuring out what I can eat before and during runs that want aggravate my stomach. So my coach suggested coconut butter! OK honestly I thought he was crazy. I'm still not sure this will work because I don't have my first long run this week till tomorrow. So we will see. Any way he suggested I eat 1/2 cup of coconut butter the first day and then 1/4 cup every morning before I run. So I did that yesterday, and then agin this morning and I have to admit that my stomach feels much better today. Which is shocking because I've had a nagging stomach for more then a year now! Ofcoarse it's only been one day so I'll see it last. Then I need to go do some research and see why coconut butter might be help my stomach ache. LOL cause I have no idea. The real test will be tomorrow when I have to do a long run.
  12. For dry foods like that I have a post it board in my kitchen. I just tac the labels and the bar codes up for easy scanning. I especially do it for foods I routinely buy.
  13. http://i846.photobucket.com/albums/ab28/koraraving/ravingrunnerblog/9525b78e-ac8b-4555-bfd1-56e3fd56b645_zpsbf931d87.jpg Not nearly as romantic as I would have liked! Oh jeeze this will not be a good week! I came into this run with two days off . I had hoped that during that time my heel would have healed. Not so, if you saw back a few days ago it looked bruised? Two days before that I had been stung by something on the trails mountain biking. As the bruised healed in transitioned to more of bullseye mark and now it's very painful. It's feels like there is something in inside it. I suffered through the run, then went to the doc who sorta dug around in it to see if maybe a stinger or something was indeed inside my foot. Nothing and now it hurts even more. I'm soaking it warm water and epsom salt. Don't know what else I can about it, except wait. Today's very humbling run.. DISTANCE 3.00 mi DURATION 39m:48s AVG. SPEED 13:16 min/mi MAX. SPEED 11:32 min/mi CALORIES 332 kcal HYDRATION 0.54L AVG. HEART RATE 137 MAX. HEART RATE 157 WEATHER Mostly cloudy night WIND 4.3 mph ↖ TEMPERATURE 72°F HUMIDITY 88% Aside from the heel pain, which if I didn't mention actually stings and hurts like hell. I also just felt off. I just didn't feel connected with my muscles. Nothing felt in sync. Iso Strengthening for the lower back. 2x20 on all exercises Hip flexors (quads, floor work) Hamstring (lifts, floor work) Hip abductors Hip adductors Glute leg lifts Hip external rotators (with therabands) Hip internal rotators (with therabands) Sacrospinalis Core Strengthening Spinal rotations Russian twists Core Stabilizers Rolling knee kegels Reverse crunches Leg raises Unstable bridges Supplements: 1 zantrax prerun 1 multi extra vit K Sleep 6:52 hours @ 80% efficiency Total Training Time 1:30 hour Stats: Fasted Blood sugar 89 Blood pressure 115/85 Rested Heart Rate 51 (little high) Cardiac Stress 2% (very good) Hydration: Prerun 8 oz Post run 16 oz Calorie Totals: Burned 2381 ( a few hundred short of my daily goal) Consumed 1132 (also short of my daily goal) Deficit 1249 (also short of my daily goal) Fat 49 Carbs 118 Protein 48 (yes short of my daily goal) Breakfast: post run Herbal coffee w/ soy creamer ~ 1 scoop vegan protein powder w/ 1 cup vanilla almond milk unsweetened Lunch: http://i846.photobucket.com/albums/ab28/koraraving/food/20130918121523505_zps770175fb.jpg Tofu with an indian vindaloo sauce, spinach, noodles, onions, peppers, carrots, zucchini Snacks: http://i846.photobucket.com/albums/ab28/koraraving/food/20130918142039625_zps71c84df5.jpg Tofu ice cream and fried peaches Dinner: dark chocolate and sea salt almond bar (maybe not the best dinner)
  14. At my house when someone cooks we make a habit of immediately breaking or cooking meals into serving sizes. Then we label the left over with the nutrient info on it. So if someone comes by later they dont have to ask the calories ect will be written on the label. We always cook extra for grab and go meals.
  15. I did actually manage a half ass workout today, and I started my cut! Will post it all up tomorrow. http://i846.photobucket.com/albums/ab28/koraraving/food/20130918142039625_zps71c84df5.jpg I made almond spiced tofu ice cream with a low sugar caramel like sauce and pan fried peaches. It was fucking radical. I don't why tofu gets such a bad rep? I love the stuff! This recipe actually makes two servings of ice cream but I ate both and even with that, the fried peaches & sauce it still only came up to 236 calories and 12 grams of protein! Not bad for a yummy sweet dessert! Ingredients 6 oz of silken or soft tofu 1/4 cup vanilla unsweetened almond milk 1 teaspoon almond extract sweeten with stevia to your own taste 1/2 to 1 tsp of pumpkin pie spices Blend till creamy and run through a single serve ice cream maker. 1 peach sliced Pan fry till they start to brown just a few minutes. I sprayed my pan with a little grapeseed oil. You can any pan release or spray type stuff. If you don't mind the extra calories coconut oil or spread works great. After they have browned a little add about 1/4 to 1/2 cup of water and just let that boil down till there's like just a few about maybe 2 tablespoons or so left in the pan and then toss in about 1 teaspoon of brown sugar, a little more is you want more sauce. With the fruit juices in the pan it cooks down fast and almost immediately turns to a thick sauce. So be prepared. And don't worry about not having enough water or to much water or anything like that. If you need more water add it if you have to much just cook a bit longer it's easy and idiot proof. Once it's all done serve it up. You could sweeten this with agave if you choose, it'll actually probably be better then the stevia. I just choose to limit the sugar where I could. I have never tried to freeze tofu ice cream so I have no idea what happens to it.
  16. This what I use when I start to feel tightness in one of my feet and ankles. Kind of a prehab routine for me now. I had a really bad case of plantar fasciitis. Drove me crazy for a few months. It end up carrying over tightness all the way up my knee. The full rehab for my faciitis was more involved but these three exercises are what helped mostly with the ankle tightness. Wall Dorsiflexion Stand a few inches away from a wall and place one foot behind you. Bend the lead leg, trying to touch the wall with your knee by dorsiflexing your ankle. Don’t pause at the wall; bring it right back, because this is a mobility drill. Do five touches with each ankle, then move back an inch or two and repeat the process. Go as far back as you can while keeping your heels on the ground. Keep the weight on your heels and don’t push with your toes. Wall Dorsiflexion with Tennis Ball Work Perform the wall dorsiflexion as usual, only this time use a tennis, lacrosse, or baseball to work your calf. Each time you dorsiflex, roll your calf, starting right below the calf muscle and working up toward the back of your knee. Go easy at first. This should break up the tension and relieve that pressure on the tops of your feet (if you had it). Foot Rolling Fascia, the layer of fibrous connective tissue in the body, is continuous and uninterrupted. Tight fascia in the feet, then, is connected to and has an effect on tightness in the ankles and calf. Take the same tennis ball and roll the bottom of your foot along it, working the fascia. If it hurts, you’re probably tight, and that tightness could be carrying over to your ankle mobility.
  17. This might be a useful read for you to.. http://www.sportsinjurybulletin.com/archive/cycling-injuries.html Even if you don't have handle bar palsy the exercises listed at for prevention could still be useful to you. Little prehab never hurts. I know it's hard to change riding positions I tend to ride aggressively to but if you can make any adjustments to relive some of the pressure on your hands it will probably help. If possible and you don't already have them maybe some bar ends could help. Give you more options for hand positions
  18. You may also find strengthening the forearms will help. Just so basic wrist curls & extensions or some forearm hammer curls & inward curls. Also if you make your self a good size sand bag or even a duffle bag filled with sand for sand bag tosses. They are great for building grips and forearm strength together. I find rice bucket to work pretty well to. Just jam your hand in a big bucket full of rice and open & shut the hand. Also make sure you are stretching those wrist muscles good around the cycling and lifting.
  19. Well - I need to gain about 4-5 kg, which will not all be muscle I guess. Then it's time cut. Problem is, that I don't really gain muscle very easily, but tend to gain fat. Not sure which type I am. I'm 72 kg and 177cm high, so I don't want to gain more than 5 kg. I've been doing splits for most of the time and they work good only when I'm working out with a personal trainer. Supersets work very well for me too. Not sure exactly what I want to achieve, my first goal being healthy. I seriously need to gain some more strength (I can't do a proper wide grip pullup set without cheating) and maybe, just maybe, gain a bit of muscle mass. It actually sounds like you might do really well with a recomp, if you can except that changes will come slowly sometimes. Recomps are really good for people looking long term changes, like getting healthy & fitter, having a need to build muscle and lose weight at the same time. Basically for that you need to find maintenance calorie level at eat at or slightly below that level. Like 200 to 300 under. This will allow you lose some body fat while building muscle. It's draw backs are that it requires a lot of consistency and time. It also pairs well with full body workouts, which it sounds like maybe good for you. I'm not sure I would put you in a hard gainer category because you do gain weight easily, I would guess that you probably just haven't tapped into the ability to push your self in your workouts alone yet. I say that because you do better with a personal trainer and not as well on your own yet. Because you have access to a personal trainer and based on the little bit of info you have posted I would actually suggest a flexible full body routine. I'll post an example. The reason I would go with this, is one because you have done splits for a while the change may good for muscle stimulation, two if you can work with a trainer some then you can alternate the exercises you do with him.. and there by giving a good opportunity to sure any form work you may need. Three it'll keep your body guessing a bit more. Now if you had one set goal I would probably recommend something different, but since you multiple goals I think something like this might suit you. The example.. http://www.muscletech.com/resources/features/full_body_workout/ Keep in mind you have a limited amount of information about yourself posted so I'm sorta reading between and into lines so to speak.
  20. Just in case I wasn't clear above. I wasn't saying that you need to fit those categories to use any full body routine. Certain routines just seam fit different types. You need a routine that fits your goals, body type and mentality.
  21. Thanks. They are short races, the first one is 3 mile run 18 mile bike 3 mile run and the second one is a 2 mile run, 10 mile bike and 2 mile run. I am not anywhere near being ready to seriously compete yet, but I want to get back in the game and get the feel for races again. So I choose to start small and with easy lay outs. Both are relatively flat ground. I'm going to use both races as sort of a training day. Testing the waters so to speak, because I'm not really that prepared. I've been very focused on running and I haven't really done very many bricks and those distances I don't anticipate a problem. I will be adding in some bricks over the next few weeks though. The best part is they are both female only races and very social races. Both have basically bubbly bars and food afterward. So lots of socializing! It's the perfect place to meet women! LOL, I haven't had a date in while. {I'll post race details & pics when the time comes.} Tuscon! I'm thrilled for the opportunity to go train in Arizona for a while!
  22. http://i846.photobucket.com/albums/ab28/koraraving/Weather/63554170-4245-41ae-aa2b-391287f81e38_zpsde75d51b.jpg A little stormy today. Just a little follow up post on the cut I posted earlier. I should have started that Monday but I was little behind on my studies and I only have 3 weeks before I leave for Arizona, SOoo I took Monday & Tuesday off training to catch on my studies. I will def start Wednesday. This way I can get that out of the way and really focus on the cut for the whole three weeks. This cut will very important to me, because I have a week of travel, followed by a duathlons scheduled for the next two weekends after I return. So this will the last three weeks I have to really push my diet and training, un-distracted before these two races.
  23. I'd have to agree with the guy above. I think you need a better planned program. Pick one that's been tried and tested. What's your goal? By bulking I assume you mean you want to add size? You mentioned losing body fat and bulking in your post so I'm not sure your goals. You can't lose body fat and bulk at the same time. If you really want a full body workout for muscle building then maybe look over these. http://www.muscleandstrength.com/articles/forget-steroids-5-fullbody-workouts-for-serious-gains.html Ok If you look down the list you will find a workout similar to yours.. with this above it. (look down) Now if you fall into the highlighted category then this maybe a good routine for you. Unless you fall into that category it's probably not your best option. {quote} The Fast Start A/B Full Body Workout The Fast Start A/B workout is another quality introduction to the world of full body routines for experienced beginners. It focuses on major lifts, but also includes direct trap, calf and ab work. You will be building up core strength by squatting or deadlifting during each workout. The Fast Start A/B is a perfect bulking routine for hardgainers or underweight lifters who are making very little progress using conventional bodybuilding split routines. Sets are performed in the 8 to 10 rep range, making this routine a solid muscle building approach. Training Level - Beginner+ who has a good grasp of exercise form on major lifts. Target Group - Hardgainers of underweight lifters who aren't making progress on conventional bodybuilding split routines. Days Per Week - 3 (Monday, Wednesday, Friday). You will rotate between 2 workouts. Week 1 is A/B/A, and week 2 is B/A/B. Routine Duration - Use this program for 6 months, or as long as you are making consistent progress. {quote} Edited: Because I wanted to explain in a little more detail.... and edited again cause I can"t spell today..
  24. I don't really have a favorite running distance. I have favorite running places.
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