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isshogai Profile
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Dark Knight
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Registered: 05-2005
Posts: 745
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Re: Fitness page: Stuck Please Read If Interested


The reason I dedicate myslef to fitness and martial arts is so I can kidnap Frank Miller and slap some sense into him.... :wink if that [sign in to see URL] I can't kill him as a Batman fan, but that doens't mean he'll ever be able to write again...(unless of course its in the vein of DKR and Year 1)

Iss hogai.

---
Batman

www.isometric-training.com
Check out my free training ebook at http://www.isometric-training.com/free-ebook.html
www.dublinacu.com
www.strong-in-7-seconds.com
6/8/2006, 10:59 am Link to this post Send Email to isshogai   Send PM to isshogai
 
isshogai Profile
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Dark Knight
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Re: Fitness page: Stuck Please Read If Interested


Hey darkknightPGH ,

Check your mail!
 :mail

Iss hogai

---
Batman

www.isometric-training.com
Check out my free training ebook at http://www.isometric-training.com/free-ebook.html
www.dublinacu.com
www.strong-in-7-seconds.com
6/10/2006, 6:49 am Link to this post Send Email to isshogai   Send PM to isshogai
 
darkknightPGH Profile
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Dark Knight
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Registered: 06-2004
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Re: Fitness page: Stuck Please Read If Interested


wow! that's amazing stuff. thanks so much bro, i really appreciate this.

looks like alfred's takin me to the supermarket tomorrow :up

"chemistry and art. [sign in to see URL], let's go shopping"

-darkknightPGH
6/10/2006, 10:05 pm Link to this post Send Email to darkknightPGH   Send PM to darkknightPGH
 
illusioneer Profile
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Apprentice
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Registered: 07-2004
Location: Kent, OH
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Re: Fitness page: Stuck Please Read If Interested


Share your new found knowledge with the rest of us!
6/11/2006, 4:50 am Link to this post Send Email to illusioneer   Send PM to illusioneer
 
Theopolis Profile
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BOTB Member
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Registered: 10-2005
Posts: 99
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Re: Fitness page: Stuck Please Read If Interested


[sign in to see URL]

I've started using a spreadsheet to record my caloric intake like the guy in the link above me. It's something I'd done before in an effort to gain weight, but now that I'm trying to tone up there's more to consider.

First I determined the number of calories I need to take in each day to maintain my current body weight of 178 lbs. (I need 2236 cal). My goal is to take in 500 cal less than that, which should result in the loss of a pound of fat each week (3500 cal in a pound of fat).

Every day when I wake up (and after I use the bathroom) I weigh myself on a digital scale that also calculates my body fat percentage. I use the spreadsheet to calculate the total pounds of fat in my body.

[sign in to see URL] is a great resource (I've used it before, and the guy in the link above recommends it as well). They've got a huge database of nutritional information and some great online calculators. I use it to determine my maintenance calories, how many calories I burn doing various exercises, and to simply look up info on foods that aren't labeled.

So far I'm seeing what seems to be a direct correlation between my body fat in pounds and my caloric intake. If I eat 600 calories less than my maintenance needs one day, I do see a change of about a third of a pound of fat on the next morning's weigh-in (I estimate conservatively on my exercise calories). I'll keep you posted on my progress if anyone's interested in trying it.

6/12/2006, 2:41 pm Link to this post Send Email to Theopolis   Send PM to Theopolis
 
isshogai Profile
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Dark Knight
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Re: Fitness page: Stuck Please Read If Interested


Definitely - keep us up to date and congrats on the progress so far.

Iss hogai

---
Batman

www.isometric-training.com
Check out my free training ebook at http://www.isometric-training.com/free-ebook.html
www.dublinacu.com
www.strong-in-7-seconds.com
6/14/2006, 5:37 pm Link to this post Send Email to isshogai   Send PM to isshogai
 
monkeybat Profile
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Caped Crusader
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Re: Fitness page: Stuck Please Read If Interested


I think i`ve created a Monster. :up

---
"The Penguins are merging on Gotham Plazer"
6/20/2006, 1:23 pm Link to this post Send Email to monkeybat   Send PM to monkeybat
 
ian thompson Profile
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Apprentice
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Registered: 11-2005
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Re: Fitness page: Stuck Please Read If Interested


I had an anterior ligament construction 6 months ago and I'm looking for some good exercises to build up my quads and hams, as well as developing good explosive power for jumping.

Any hints Iss Hogai.

Long live Nicholas Linnear's katana!
6/20/2006, 4:29 pm Link to this post Send Email to ian thompson   Send PM to ian thompson
 
monkeybat Profile
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Caped Crusader
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Re: Fitness page: Stuck Please Read If Interested


When you answer the previous question can we see if anyone want to follow a single training program for conditioning. Have two week off then we start training(strategic deconditioning) then get ready for size and strength plus cuts. Can you design a program lasting say over 12 weeks. When we try this workout we all write in with our thoughts feelings and benefits from the training. The balls in your court isshogai. If no body else trys it i will. :beatup start with strength for 4 weeks then cardio base for 4 weeks then so on and so no. Get it.

---
"The Penguins are merging on Gotham Plazer"
6/21/2006, 10:23 am Link to this post Send Email to monkeybat   Send PM to monkeybat
 
Theopolis Profile
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Re: Fitness page: Stuck Please Read If Interested


I had good results putting on muscle using high-intensity-training methods (look up Mike Mentzer for more information). I spent no more than 30 minutes in the gym a few days a week and kept my aerobic activity to a minimum (at the time I was trying to gain weight and didn't want to burn the needed calories).

I worked out each muscle group once a week, and did only one set of each exercise. For example, my chest routine consisted of one set of bench presses, one set of incline presses and one set of flyes. I used enough weight on each exercise to bring myself to failure between 8 and 12 reps. If I couldn't do 8 reps, I had too much weight, and if I could do 13 or more I knew I was ready to add another 5 to 10 percent.

Diet was crucial. I was eating roughly one gram of protein for every pound of my body weight, and taking in calories, carbs and fats in strict proportions. Something I learned in that time that I've never forgotten is that muscles aren't built in the gym, they're built at the table. Exercise provides the stimulus for growth, but without proper nutrition muscles can't get what they need to actually grow.

There's a lot of scientific study behind this method, and I've gotta say, it's the only one that ever worked for me. Might just be my body type or metabolism or whatever, but I gained ten pounds of muscle using it, while I never gained a thing spending hours in the gym every day.

I'm going to pick up this training program again starting tonight, adding it to my calorie-counting and spreadsheet tracking. So far I've lost a pound of fat a week for two weeks. Seems like that's going according to plan!
6/21/2006, 10:46 am Link to this post Send Email to Theopolis   Send PM to Theopolis
 


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