Diet and Workout Routines

[The Process God]

Squats should not put undue pressure on your knee if done right. True or false?

Objectively, a full, ass-to-grass squat puts less tension on the knee than leg extensions. Flexibility is key though.

 

[Adam]

Squats should not put undue pressure on your knee if done right. True or false?

Depends on what you mean by undue. You could argue any excessive loading above body weight in only one plane is undue stress as it is not what the body was meant to do. Better with a weight free staggered base full squat. Much harder on the glute and hams.

Also squat isn't a quad extension move primarily so comparing it to leg extension might not be a fair comp. Much more stresses stresses on knees than just patella tendon during squat mechanism.

But I'm no expert just dealt with some knee issues

 

[Sir'Dom Pointer]

I went too deep with the squat and it fucked up my hip.

I would advise to not go deep, but just load more weight. And obviously focus on the form...

 

[Sir'Dom Pointer]

Objectively, a full, ass-to-grass squat puts less tension on the knee than leg extensions. Flexibility is key though.

Leg extensions are terrible for the knee..terrible.

During the squat focus that your knees are aligned and don't have knee varus/valgus during the downward motion. So if you do experience knee pain and have some kind of misalignment issue, I would advise to use a band and maintain external force during the full range of motion to alleviate issues that might come from that.

 

[The Process God]

I went too deep with the squat and it fucked up my hip.

I would advise to not go deep, but just load more weight. And obviously focus on the form...

My experience has been the opposite in that obtaining the flexibility to go deep in squats has made my knees and hips feel better than ever.

https://youtu.be/OQ6DBNa3Q5E

That squat felt great for me. Again, flexibility is key. If you have tightness or instability, squatting deep could be out of reach. But working towards those things make a deep squat feel soooo good.

 

[Rich]

So now down 174. Thats 84 pounds in roughly 11 months and a week.

Ive become a gym rat. My body has transformed and once I rid myself of this last 15-20 pounds of fat hanging around my stomach ill have a legit 6 pack and honestly, never in my life did I think id be here.

I wish I had any before pictures but I dont. But I was 262 pounds. I'm like 5'7 and a half. So..I was large. Even in high school when I was playing sports I probably walked around at 215. So this is the best shape Ive ever been in in my life.

Just wanted to share cause I'm legit proud of myself.

 

[Real Deal]

So now down 174. Thats 84 pounds in roughly 11 months and a week.

Ive become a gym rat. My body has transformed and once I rid myself of this last 15-20 pounds of fat hanging around my stomach ill have a legit 6 pack and honestly, never in my life did I think id be here.

I wish I had any before pictures but I dont. But I was 262 pounds. I'm like 5'7 and a half. So..I was large. Even in high school when I was playing sports I probably walked around at 215. So this is the best shape Ive ever been in in my life.

Just wanted to share cause I'm legit proud of myself.

Haven't been following but go ahead and re-share your story on the change of lifestyle.

When you first started working out, how freaking sore were you, how much did you puke? Lol, I remember when I first did an extreme workout with a trainer that pushed the hell out of me, I fucking puked and was so embarrassed, but it's all worth it. He even warned me that his clients puke. I doubted him on that.

What kind of healthy foods are you generally feeding your soon to be 6 pack, maybe I can copy.

Congrats though and continue being happy about it and try to push other people you love to get in shape if they need it. 262 though, -84 in a year, you literally cut out everything, that's hard to do.

 

[Pick6]

So now down 174. Thats 84 pounds in roughly 11 months and a week.

Ive become a gym rat. My body has transformed and once I rid myself of this last 15-20 pounds of fat hanging around my stomach ill have a legit 6 pack and honestly, never in my life did I think id be here.

I wish I had any before pictures but I dont. But I was 262 pounds. I'm like 5'7 and a half. So..I was large. Even in high school when I was playing sports I probably walked around at 215. So this is the best shape Ive ever been in in my life.

Just wanted to share cause I'm legit proud of myself.

congrats on the lifestyle change, Rich. Keep it up! Love reading stories like yours.

 

[bigfoot5415]

Congrats @Rich what is your diet and routine like?

 

[cavman]

So now down 174. Thats 84 pounds in roughly 11 months and a week.

Ive become a gym rat. My body has transformed and once I rid myself of this last 15-20 pounds of fat hanging around my stomach ill have a legit 6 pack and honestly, never in my life did I think id be here.

I wish I had any before pictures but I dont. But I was 262 pounds. I'm like 5'7 and a half. So..I was large. Even in high school when I was playing sports I probably walked around at 215. So this is the best shape Ive ever been in in my life.

Just wanted to share cause I'm legit proud of myself.

Hell yeah man! I'm trying to get back into it, but I have become lazy lol

 

[Kbiz]

So I just turned 30 last week - was freaking out about it for about a month before so made a point to try to drop as much weight as I could with typical cutting-like diet and some basic cardio 3-4 days a week (running and basketball with intermittent free weight work).

I am under 190 for the first time since high school would be my guess - usually am in the 200-210 range and you can definitely tell in my back, face, arms, and legs. My problem is I store most of my fat in my stomach and pecs and I am definitely rocking a skinny-fat look in the mid-section at the moment.

Don't plan on switching up the diet as it allows me to binge a bit on the weekends (drinking-wise for the most part).

Curious what you're guys thoughts are to try get the excess fat down? I was either going to just go the ole gym route and start lifting heavy again 3-4 days a week with an extended focus on chest and core, or start to work some insanity workouts in 2-3 times a week to try to shape up everything a bit as that will also spike up my calorie deficit to another level.

 

[Pick6]

I think it really is diet Kbiz. Try and cut out the carbs and fat will burn off. FYI, my go-to drink when I'm dieting is white rum and diet. 90 calories per shot of rum. 0 sugar/carbs.

 

[Rich]

So I just turned 30 last week - was freaking out about it for about a month before so made a point to try to drop as much weight as I could with typical cutting-like diet and some basic cardio 3-4 days a week (running and basketball with intermittent free weight work).

I am under 190 for the first time since high school would be my guess - usually am in the 200-210 range and you can definitely tell in my back, face, arms, and legs. My problem is I store most of my fat in my stomach and pecs and I am definitely rocking a skinny-fat look in the mid-section at the moment.

Don't plan on switching up the diet as it allows me to binge a bit on the weekends (drinking-wise for the most part).

Curious what you're guys thoughts are to try get the excess fat down? I was either going to just go the ole gym route and start lifting heavy again 3-4 days a week with an extended focus on chest and core, or start to work some insanity workouts in 2-3 times a week to try to shape up everything a bit as that will also spike up my calorie deficit to another level.

I'll just tell you what I've done diet wise. Calories from fat was an easier thing for me to give up than calories from carbs. I still eat a lot of whole grains and wheat (cereal, oatmeal, wheat bread and pasta). I cut almost all beef (aside from lean roast beef) and pork (aside from ham). Any fat I get is secondary to the protein amount. So, eggs, chicken, fish, greek yogurt. Lots and lots of protein, along with a decent amount of fruits and veggies. And obviously, little to no junk food.

Someone asked me above what my workout routine is and I'll get into if you still wanna know, but it's for a very single individual, lol. Anyone with a significant other would find it hard to make time and it would be just impossible for someone with a wife (unless she was into it as well) and might as well not even ask if you have kids.

I spend hours everyday. So, while I'm single I'm making use of it.

 

[KI4MVP]

I'll just tell you what I've done diet wise. Calories from fat was an easier thing for me to give up than calories from carbs. I still eat a lot of whole grains and wheat (cereal, oatmeal, wheat bread and pasta). I cut almost all beef (aside from lean roast beef) and pork (aside from ham). Any fat I get is secondary to the protein amount. So, eggs, chicken, fish, greek yogurt. Lots and lots of protein, along with a decent amount of fruits and veggies. And obviously, little to no junk food.

Someone asked me above what my workout routine is and I'll get into if you still wanna know, but it's for a very single individual, lol. Anyone with a significant other would find it hard to make time and it would be just impossible for someone with a wife (unless she was into it as well) and might as well not even ask if you have kids.

I spend hours everyday. So, while I'm single I'm making use of it.

Fantastic job with your weight loss!

I've talked about my weight loss a little in the VR threads. I'm not as far along as you are, either in time or weight loss. I started just over 5 months ago with about the same amount of weight to lose as you did.

My exercise had been strictly VR. I'm down 24 lbs so far, and this is with having to give up my VR time for about 2 months because of a work emergency. I picked VR for exercise for 3 reasons.
1 - it's fun. Some games are about equivalent to going for a walk, but others can get pretty close to the equivalent of sprinting.
2 - I can break it up and do 3 or 4 shorter exercise sessions instead of a single long session since I don't have to go anywhere to do it (I work at home)
3 - I can do it any hour of the day, some day's I'm in a race to close my calories burned rings on my watch before midnight hits (I've upped the calorie target, I'm not sure the watch tracks all of the calories I burn, but it's still a nice guide).

I'm 55 years old and raised 6 kids (one still at home, a high school junior). The weight snuck on a few pounds a year over about 20 years. I agree that this is really hard to do while raising kids.

As for diet, I focus more on lowering carbs than I do on fat. I don't go Adkins diet crazy with it because I don't think that's healthy, but I also don't like to eat more carbs (once fiber is subtracted out) than I eat in protein. Carb induced blood sugar fluctuations wrecks havoc on our bodies. And some fats are good for you, like avocado/guacamole. Which works out good for me since I love Mexican food.

The biggest, and most challenging, diet change has been after my last physical. The doctor said I have elevated TMAO, I never even heard of TMAO before my visit, but it's linked to heart attack, stroke, kidney disease. Apparently it's caused by digesting red meat and dairy. That rules out so many foods that are hard to give up. My doctor said I didn't have to give them up completely, but so far I haven't had any red meat at all and I've cut way, way back on dairy. no steak, hamburgers, pizza or ice cream - ugh.

 

[David.]

Bulk looks like it was an absolute waste. I'm probabky at 191 and 33 inch waist .I was at 186 and 32.75. Eh maybe a few pounds

I hate tren but it's amazing