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Diet and Workout Routines

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I begin my Insanity journey this evening. Was able to secure some DVD's on the ole Ebay for about 1/3 the price.
 
Kbiz8288 said:
I begin my Insanity journey this evening. Was able to secure some DVD's on the ole Ebay for about 1/3 the price.
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Eat that ass, man.

Just remember, do not give up. You will see some slight changes (depending on your body type) in the beginning, but during the 2nd month is when you start seeing the changes you would expect.

Don't get discouraged and keep up with it.
 
bigfoot5415 said:
Thanks for whoever started the Insanity conversation in here.

Last Monday I started and also got back on the Ketogenic diet. Down 10 lbs in one week. Again, I am just trying to get it done, not trying to kill myself. While I know I may miss out on some results...it will help me prolong the path I am on. Its better to get to where I want and never give up, than to get burnt out in a few weeks.

Getting ready to add in a lifting regimen in the morning as well as some supplements.

Anyone have any thoughts on a creatine, low carb protein, and potentially a diet pill as well worth trying?
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I am also a fan of the keto style of eating. I have been interrmittent fasting for two years and went keto about 7-8 months ago - total game changer! I have never felt better in my life. I fast anywhere from 18-20 hours a day and only consume a couple cups of black iced coffee and a good amount of water. After several years - i would not even call it a diet, just a lifestyle/eating schedule. Makes everything so much easier, not having to worry about breakfast or lunch.

As far as supplements go - in my opinion, don't waste your money. There is no reason you cannot get the essential nutrition you need from whole foods. As far as protein goes, i tend to believe people obssess over how much to consume.

That is just my .0002 cents
 
natedagg said:
Dear RCFitness,

I do smith machine dead-lift, and my grip is limiting me, meaning that I am pretty sure I have more reps in me as far as my legs and back go, but the bar slips out of my hands. Should I:

-Get chalk? I do sweat a lot and this should help.
-Switch from smith machine to free? Then I wouldn't need as much weight...
-Do specific grip strengthening exercises? If so, any fun ones? Farmers walk? Hanging?
-Buy straps? I tried using my buddy's and it didn't help. Must be doing something wrong...

My gut says if you can't lift it, don't fuck with straps because the grip and the lifting chain are connected by 1000s of years of evolution. My gut says just get some chalk for heavy smith machine and do some free weight DL, which simply won't tax my grip as much. Those should carry me for a bit... Thoughts?
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I just bought the Fat Gripz and use them on my last workout day of the week. You can't do as much weight but your forearms get destored. I also started to do Pull Ups and it has had a huge impact on the rest of my workouts as my grip strength has had to get stronger.

Here has been my routine right now.

Back/Shoulders
Chest / Triceps
Legs/Biceps
Cardio/Rest
Back/Chest
 
Ive always been k.i.s.s., c.i.c.o., but ive never had a problem with sugar, ever, until recently.

calories in calories out was simply impossible when you throw a donut in and your blood sugar levels get fucked in the ass.

so someone I follow explained the health benefits of paleo, offhand, and I looked into it. it made sense as far as GI, so i moved more towards that line of thinking.

Paleo is a little out there, so I made some practical adjustments. By the time I looked up keto diets again (today), i realized that Im basically only at 50g of carbs a day, which qualifies im pretty sure.

I 100% stand behind this diet. It is incredibly easier to get full and stay full. the food is fine, basically just what I was eating before.. but instead of protein bars (that left me hungry an hour later, bc its just not satiating), I eat a few hardboiled eggs (costco). Instead of turkey burgers, I eat a bag of stirfried veggies with the burger cut up.

Full as fuck. all day. feel really good.

Ill source the meta research when I pull up the link shortly, but Ill give the spoiler. Keto was tested against regular diets and those that followed the keto diets lost 2 to 2.2 times as much weight and reported that they felt fuller and more satisfied than those on regular diets. This was across a handful of studies.


my meals (soon to be augmented):

scrambled eggs
meat salads
turkey stirfry
sandwiches (two a day, just looked up how to make vcauliflower bread.. i think thatll be a breakthrougyh)
tuna
hardboiled eggs




Here is the data on keto vs. very low energy diets (vled), and its absolutely remarkable:
Anyway.... This review and Meta analysis found that “the clinical benefit of a ketogenic diet is in preventing an increase in appetite, despite weight loss, and individuals may indeed feel more satisfied”



This study...(http://www.jpeds.com/article/S0022-3476(02)40206-5/fulltext) study had 30 overweight adolescents were randomized to two groups, a low-carb diet group [Edit: They used Ketogenic 2 weeks and vlc (40g) for 10 weeks] for and a low-fat diet group. This study went on for 12 weeks. Neither group was instructed to restrict calories. They were told to eat according to hunger. The low carb group lost 2.3x as much weight as the low fat group. Check out the difference in the outliers!



This study of 53 healthy but obese females were randomized to either a low-fat diet, or a [edit]Ketogenic diet (20g moving to 40g). Low-fat group was calorie restricted. Keto group was not. The study went on for 6 months. The women in the Keto group lost an average of 8.5 kg (18.7 lbs), while the low-fat group lost an average of 3.9 kg (8.6 lbs) (2.2x as much for Keto)



In This study of 60 Obese individuals, both groups were calorie restricted for 12 weeks. It was low carb rather than Ketogenic. . The diet started at 10% carbs, and was later raised to 28% carbs. It was compared to the recommended US National Cholesterol Education Program diet of 55% carbs. Low carb/high fat lost 1.8x as much weight as low fat group. The greatest change between groups was in abdominal fat.



This study was a Ketogenic diet and a low fat (calorie restricted) group. 24 weeks. Ketogenic group lost twice as much



This randomised cross over trial used Ketogenic (40g carb with ketone testing) vs low fat for 24 weeks. Both groups lost weight. Keto group lost significantly more weight. The men in the Keto group lost three times as much abdominal fat



This study went for a year. And although there was a small advantage to low carb(14kg to 11kg), it was not significant. This study used 30% carbs (maybe 100g to 120g - so not Ketogenic)



This study of 120 overweight individuals found that over six months a Ketogenic diet lost twice the weight of the {edit} low fat group and experienced less hunger. ”Symptoms of negative affect and hunger improved to a greater degree in patients following an LCKD compared with those following an LFD.”
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I decided to start Insanity this week as well. It wasn't an easy week, especially since I've been waking up at 5am to do it before work. I'm planning on finishing this and giving Asylum a shot when I'm finished.

She annoys the hell out of me, but I'd like to have my way with Tanya

Insanity%2BTania.jpg
 
Sugar is a hell of a thing. Once you get on that roller coast.. fack.

I think if you can legitimately fight off 10 cravings, youre in the clear though.

Keto has been going awesome. Im absolutely full at 1700 calories a day.
 
David. said:
Sugar is a hell of a thing. Once you get on that roller coast.. fack.

I think if you can legitimately fight off 10 cravings, youre in the clear though.

Keto has been going awesome. Im absolutely full at 1700 calories a day.
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I've pretty much divorced myself from sugar. Sugary things taste good but foreign. At this point, I only crave Cracklin Oat Bran (such an old man!). That one is tough to get away from. I am totally with you on eggs, protein shakes, and peanut butter. That all gets me to dinner, which is a pretty good start.

My personal experience and some of what I've read says that carbs right before/after exercise are ok. I find that if I am carb-free going into a mega lifting session, I burn out very quickly. Since I lift at night, I just eat a balanced dinner, then when home from the gym, another meal that's small and protein based, but not avoiding carbs altogether. The strategy here is to leave the body relatively carb-free from say an hour after 4th meal until the next dinner.

This all works swimmingly during the week, but I break down a bit during the weekend when my routine changes. I still don't have a binge day and my meals are usually pretty hearty, but I do enjoy some booze.

All in, the weight is staying the same but the waist is shrinking. It's working, albeit slowly. I am OK with that - I am not going anywhere. I think it's important for most people to really slowly work into a routine that suites them, versus going balls deep and then burning out.
 
Akron330 said:
I decided to start Insanity this week as well. It wasn't an easy week, especially since I've been waking up at 5am to do it before work. I'm planning on finishing this and giving Asylum a shot when I'm finished.

She annoys the hell out of me, but I'd like to have my way with Tanya

Insanity%2BTania.jpg
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Oh yeah man, she's annoying as hell always yelling and screaming..but she sure does got some yams in that push-up sports bra

I have been MIA the past week sick as absolute shit. Sinus infection/strep. Been sweating but have the chills at night.

Finally back at work. Not going to try to workout until Monday, however. Haven't eaten much the past handful of days. Know I have lost weight but not the good kind.

my upper abs are tone as absolute fuck though from all the coughing/not eating :chuckle::biggrinthumb:
 
After a week + of Insanity, i am a huge fan. I had no idea i could sweat so much in so little time. I've definitely noticed a fat reduction in my man boobs which tells me that the stomach fat is next.

Only thing that has me a bit worried is allowing my body to recover. I've been doing intense foam rolling sessions on my legs, which has helped quite a bit but I noticed a slight shin pain last night when doing a higher impact Insanity workout. Spent a long time icing them down but was curious as to other recovery methods that could work in addition to the typical stretching / rolling exercises? I also fear i may not be getting enough protein so i'll likely start supplementing with whey scoops.
 
Kbiz8288 said:
After a week + of Insanity, i am a huge fan. I had no idea i could sweat so much in so little time. I've definitely noticed a fat reduction in my man boobs which tells me that the stomach fat is next.

Only thing that has me a bit worried is allowing my body to recover. I've been doing intense foam rolling sessions on my legs, which has helped quite a bit but I noticed a slight shin pain last night when doing a higher impact Insanity workout. Spent a long time icing them down but was curious as to other recovery methods that could work in addition to the typical stretching / rolling exercises? I also fear i may not be getting enough protein so i'll likely start supplementing with whey scoops.
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Front of shin or sides? What shoes and surface are you using?
 
Adam said:
Front of shin or sides? What shoes and surface are you using?
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Just the front of my right shin. Shoes are running shoes so perhaps i'll switch to cross trainers. The surface is just a wooden floor but I utilize a yoga mat to soften the impact.
 
Kbiz8288 said:
Just the front of my right shin. Shoes are running shoes so perhaps i'll switch to cross trainers. The surface is just a wooden floor but I utilize a yoga mat to soften the impact.
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Cool so probably not impact then. 2 mfr that I use some times (but they can hurt) is to roll the front shin directly or to use fingers to apply pressure down the sides of the muscles of front shin.

Might help
 
Kbiz8288 said:
After a week + of Insanity, i am a huge fan. I had no idea i could sweat so much in so little time. I've definitely noticed a fat reduction in my man boobs which tells me that the stomach fat is next.

Only thing that has me a bit worried is allowing my body to recover. I've been doing intense foam rolling sessions on my legs, which has helped quite a bit but I noticed a slight shin pain last night when doing a higher impact Insanity workout. Spent a long time icing them down but was curious as to other recovery methods that could work in addition to the typical stretching / rolling exercises? I also fear i may not be getting enough protein so i'll likely start supplementing with whey scoops.
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I am assuming you are not used to the constant Plyo type workouts of constantly jumping and landing on your feet. Of course that will do that to your legs. I am a runner and even when I start Insanity, my legs take a couple days to get used to it. Your legs will adapt and you will be fine.

I used running shoes and basically was working out on a carpeted floor (gym at work).

Yeah more protein can't hurt with muscle recovery but make sure you are not cutting out GOOD carbs. You need it or you will never finish.

I ate a ton of veggies, quinoa, 100% whole wheat-no sugar bread, roasted chickpeas

Off topic, if you have never roasted chickpeas in the oven and put paprika, cayenne, onion powder, any seasoning you like on it, and eat it as your snack, you are fucking missing out.
 
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