Emmzies corner

[Chillicat]

Hello stranger!

Don't worry about taking a while to read Pman's book - it took me about 6-8 weeks of reading a wee bit every night before bed to get through it (and I cheated and skipped the hard chapter :oops: ).

I found an upper/lower/upper/lower 5x5 focused workout most excellent. In the past I'd always done the same weights throughout and increased when I felt like it was too easy. But now I've followed what others seem to be doing, and what I've read around the place, where you work up to your best set of 5. Takes a couple of sessions to work out what the right level is, but if you estimate what you think your best set of 5 full reps would be, then work up to that with 5 sets and increase by a small increment each set.

[Chillicat]

Oh, forgot to say, I also learnt this from Pman (apologies if I've mangled it and got the wrong end of the stick :oops: ) - on each of your workout days you should start with your big compound lift first. So if you're doing squats, you should make sure you do them first and put your everything into that, as it's the most important and useful lift. The same would be the case for bent over rows on the day that you do them - do them first.

[ohjoshua]

So are you going to show us your tits?

I mean post your pics... :wink:

[becbec]

Are you doing any cardio/core work?

[emmzies]

Oh, forgot to say, I also learnt this from Pman (apologies if I've mangled it and got the wrong end of the stick :oops: ) - on each of your workout days you should start with your big compound lift first. So if you're doing squats, you should make sure you do them first and put your everything into that, as it's the most important and useful lift. The same would be the case for bent over rows on the day that you do them - do them first.

Ohhh i see, that answers my questions, thankys CC. :nod: And yup i'll rearrange it so that i do the big compound lifts first too, cheers. Are incline and decline DB presses classified as 'big compound lifts'?

Are you doing any cardio/core work?

Yup I'll keep doing my 20-40 mins of running/cross training/rowing/HIIT on top of each of those workouts each day.

So are you going to show us your tits?

I mean post your pics... :wink:

Ahhhh.......

No.

Very Truly Sorry. :grin:

[Travel Express]

So are you going to show us your tits?

I mean post your pics... :wink:

RE AVATAR

Sorry Emz... you know i'm joking :grin:

[runveerun]

Welcome back Miss! \:D/ We mist you! You looked like you were doing healthy things in America, all the pics had you eating better stuff than the other people in the pics!!

[teamfatboy]

in my search for a new routine I stumbled across 5x5 workouts (which I now see have become popular with some folks on here too). They look kinda fun.

My plan is to have 2 upper and 2 lower body workouts, with some higher-rep core exercises added into each at the end (which I haven’t really figured out yet) and my normal 20-40 mins of whatever cardio I feel like, depending on my energy levels. I’ll alternate this over 6 days a week . I know I probably should do just 5 days a week but I can’t let myself rest 2 days, I’ve tried and failed miserably.

As always, if anyone would suggest any changes I’d love to hear them.

Is this still too much each day? Have I picked crap exercises? :shifty:

I'm sure others like ThePMan and Rose will chime in, but my coupla cents worth:

A. Without knowing what you've been doing in the build-up to this, (and not implying that it's over-reaching), any six-on, one-off week, doing weights, along with 20min cardio every day, is going to be brutal, so getting nutrition right will be key. Perhaps while you build a baseline, you might consider the same four-day split, but moving a couple of the cardio sessions to the off-days. My own routine is a five-day rotation, but only training three days a week, with three x 40m HIIT sessions, done on an empty stomach before breakfast. Nett result - only one day's total rest, but muscles get a gap from high-intensity load.

B. Some minor thoughts: Press-ups on upper body day... are a lift, rather than a core exercise. By the time you've done bench press, seated row, bis n tris, maybe something else for core, and save press-ups for a lower-body day?

C. Also a minor thing, that second leg day is perhaps a bit light on hamstrings. You'll be thrashing quads and glutes with lunges, extensions and squats, but consider swapping either lunges/ extensions for a hamstring one, maybe stiff-legs or a leg curl?

But I think you've got one key dimension nailed - whatever routine you settle on, it's got to be fun for you to do... and from my own experiences, and reading the 5x5 logs, not just from Vee and CC but some of the guys as well, they're having a blast, their journals are filled with PBs, and if you enjoy this programme, that's a sure-fire key to success. Throw in a sorted diet to help with your long-term goals, whatever they might be, and you'll be amazed at what you can do.

[emmzies]

RE AVATAR

Sorry Emz... you know i'm joking :grin:

Lol.... and now the horror that was my avatar is gone. Even i couldn't stand to look at it. :puke:

Welcome back Miss! \:D/ We mist you! You looked like you were doing healthy things in America, all the pics had you eating better stuff than the other people in the pics!!

Thanky's Vee, i missed you awesome peeps too :nod:

And yeah I did my best in America, considering the circumstances. It trulllllly was a challenge. There is just such a culture of 'who gives a crap what we ingest, it tastes good and its easy'. Although once i escaped the southern and midwest parts everyone was alot more aware of their health and wellbeing, particually in California where everyones gorgeous/hot. 8) Its not just a cliche stereotype...

A. Without knowing what you've been doing in the build-up to this, (and not implying that it's over-reaching), any six-on, one-off week, doing weights, along with 20min cardio every day, is going to be brutal, so getting nutrition right will be key. Perhaps while you build a baseline, you might consider the same four-day split, but moving a couple of the cardio sessions to the off-days. My own routine is a five-day rotation, but only training three days a week, with three x 40m HIIT sessions, done on an empty stomach before breakfast. Nett result - only one day's total rest, but muscles get a gap from high-intensity load.

Thanks for the valuable input TFB as always very muchly appreciated. :nod:

Your probably absolutely right about me taking on more than i can chew (I have a tendancy to do that in all areas of my life). So, how about 10-15 mins moderately-intense cardio on the 4 weights days per week, and 2 pure 60min cardio days as well? Would sure be stange but would be good to see if it gave me results since i've never tried it before.

B. Some minor thoughts: Press-ups on upper body day... are a lift, rather than a core exercise. By the time you've done bench press, seated row, bis n tris, maybe something else for core, and save press-ups for a lower-body day?

C. Also a minor thing, that second leg day is perhaps a bit light on hamstrings. You'll be thrashing quads and glutes with lunges, extensions and squats, but consider swapping either lunges/ extensions for a hamstring one, maybe stiff-legs or a leg curl?

Alrighty, done and done. This is exactly the kinda thing i wanted to check up on with you guys, so thanks heaps TFB.

[teamfatboy]

RE AVATAR

Sorry Emz... you know i'm joking :grin:

Lol.... and now the horror that was my avatar is gone. Even i couldn't stand to look at it. :puke:

Muuuuuuch better!

any six-on, one-off week, doing weights, along with 20min cardio every day, is going to be brutal.

Thanks for the valuable input TFB as always very muchly appreciated. :nod:

Your probably absolutely right about me taking on more than i can chew (I have a tendancy to do that in all areas of my life). So, how about 10-15 mins moderately-intense cardio on the 4 weights days per week, and 2 pure 60min cardio days as well? Would sure be strange but would be good to see if it gave me results since i've never tried it before.

I actually think you probably "could" handle it, but one of the issues you would then face is "where would you go to step it up even further?".

If you did a HIIT cardio session straight after weights (HIIT sessions being shorter but more intense) on weights days, and longer sessions on the off days, I think you might be surprised by the results. With a good diet, running a 300 cal deficit, nothing extravagant, I think you could deliver some meaningful results.

Consider giving it a go for a month or so, if you find it boring, dissatisfying or not taxing enough, then you can step it up :nod:

[emmzies]

If you did a HIIT cardio session straight after weights (HIIT sessions being shorter but more intense) on weights days, and longer sessions on the off days, I think you might be surprised by the results. With a good diet, running a 300 cal deficit, nothing extravagant, I think you could deliver some meaningful results.

I see i see, so how much HIIT at the end of my workouts on the weights days then? And how much on the two plain cardio days?

In terms of diet, based on what is in my months of diet journaling in the past - do i need to change it up while i'm on this programme? Increase protein intake perhaps? I never do/did have protein shakes after my workouts.... i know i should be doing that... :doh:

[becbec]

If you did a HIIT cardio session straight after weights (HIIT sessions being shorter but more intense) on weights days, and longer sessions on the off days, I think you might be surprised by the results. With a good diet, running a 300 cal deficit, nothing extravagant, I think you could deliver some meaningful results.

I see i see, so how much HIIT at the end of my workouts on the weights days then? And how much on the two plain cardio days?

In terms of diet, based on what is in my months of diet journaling in the past - do i need to change it up while i'm on this programme? Increase protein intake perhaps? I never do/did have protein shakes after my workouts.... i know i should be doing that... :doh:

Try 20-30 mins HIIT on workout days and then do 40 mins or so of not so intense cardio on the other days

[teamfatboy]

ThePMan's written some great stuff on the issue of cardio, see the links at the bottom, but Bec's suggestion is a good starting point.

FWIW, the 'right-after-weights' is a good time from the metabolic perspective, doing it before weights is counter-productive.

I think the diet issue's also one that's subject to debate - but it's my understanding that there is real benefit to having some protein and fast-acting carbs right after a workout. That assumes, tho, that the diet is scheduled to include that in the daily food plan.

Article 1

Article 2

Article 3

[rose]

I never do/did have protein shakes after my workouts.... i know i should be doing that... :doh:

Nah. Just eat food post-train Miss, tuna, chicken, rice, kumara, potato, whatever.

[emmzies]

Thanks for the links TFB, i'm alot clearer on the best HIIT to do now. I like this suggestion in particular:

The idea was to do a 100-200m run at roughly 75% of your best speed, alternated with lighter jogging, for up to several kilometers of total distance. By keeping managed rest periods and only a moderate pace, you end up training the anaerobic metabolism without the neurological/central stress – which is the goal.

Normally the HIIT i do is on the treadmill so i'll give that a go instead of the usual 30/60 sec running intervals at max output which i've been doing when i do HIIT.

And thanks Becbec, i'll try 20 mins of this on non-workout days.

So on the 2 non-weights days, 50 mins of medium intensity cardio is fine?

I think the diet issue's also one that's subject to debate - but it's my understanding that there is real benefit to having some protein and fast-acting carbs right after a workout. That assumes, tho, that the diet is scheduled to include that in the daily food plan.

Nah. Just eat food post-train Miss, tuna, chicken, rice, kumara, potato, whatever.

Okey dokey, will do. So if my daily cals are 1500, what proportion of these should be consumed post workout?

My diet will go something like this:

M1: 4 eggwhite pancake or 1/2 cup oats with 1 cup milk

M2: Protein shake w/ 1/3 cup milk (post workout: well i'll try)

M3: Tuna/chicken/salmon + salad

M4: Apple + coffee

M5: Chicken/Steak/Fish + various vege's

M6: Something small thats naughty & unhealthy or maybe another protein shake

If this is totally shite please do tell me someone

[runveerun]

Okey dokey, will do. So if my daily cals are 1500, what proportion of these should be consumed post workout?

My diet will go something like this:

M1: 4 eggwhite pancake or 1/2 cup oats with 1 cup milk

M2: Protein shake w/ 1/3 cup milk (post workout: well i'll try)

M3: Tuna/chicken/salmon + salad

M4: Apple + coffee

M5: Chicken/Steak/Fish + various vege's

M6: Something small thats naughty & unhealthy or maybe another protein shake

If this is totally shite please do tell me someone

Hey Miss Em! 1500 calories is nothing especially with all your training. Where did you get this figure from? I am 5 foot 5, 60kg and eat 2118 for maintenance and 1800 for weight loss.

I find if I eat less I store fat and nothing budges. I have recently been going over some old training logs from 3 years ago I was 75kg and eating 1000 cal a day in desperation to lose weight guess what happened? Nothing. Eating more <300 under your maintenance and it falls off REALLY!

I think your food stuffs look great just check your calories out!

[rose]

Post-training, just eat a meal with the same amount of calories as the protein shake and milk. A small tin of tuna in water is about 85 calories I think? 30g of whey is usually around 130 'calories' depending on brand/type etc.

I just eat, even when losing fat. I think protein shakes are counter-productive. Food is more tangible calorie wise and I think the results are better.

1500 calories is pretty low Miss. High activity level + too little food = bad results. If you feel you must go that low (and I strongly suggest you don't), I suggest a higher calorie day every few days (i.e. a couple of times a week, spaced apart).

[rose]

LOL Vee, jinx king jinx :grin:

[runveerun]

LOL Vee, jinx king jinx :grin:

LOL just managed to get in there before you! :pfft:

[rose]

LOL Vee, jinx king jinx :grin:

LOL just managed to get in there before you! :pfft:

Hey, I jinxed you, you can't talk until I un-jinx you :snooty: Don't you know how these old school immature games work? :shifty:

We pressed Submit at the same time

[emmzies]

Lol :pfft: thank you wise jinxed ladies. Umm Where did that figure come from? Well, honestly I have been eating 1500 since i started losing weight like um :? ... many moons ago. I never really thought to change it because i was training more intensely, but alright then, your logic seems to make sense. How do i figure out my maintenance cal figure, if i'm 66 kg, 1.65m tall and training at this level?

Post-training, just eat a meal with the same amount of calories as the protein shake and milk. A small tin of tuna in water is about 85 calories I think? 30g of whey is usually around 130 'calories' depending on brand/type etc.

I just eat, even when losing fat. I think protein shakes are counter-productive. Food is more tangible calorie wise and I think the results are better.

Awesomeness, i love this advice. Protein shakes are freakin inconvenient when your always on the go. Tuna cans it is!

Hey, I jinxed you, you can't talk until I un-jinx you :snooty: Don't you know how these old school immature games work? :shifty:

We pressed Submit at the same time

Oi, my journal, my rules! 8)

As the rulemaker, I officially unjinx you Vee :grin:

[runveerun]

As the rulemaker, I officially unjinx you Vee :grin:

Phew thanks Miss! I didn't realise I was jinxed :shock: LOL!

Um I can't remember where I went to get my calorie daily totals, try the harris whosit formula: http://www.bmi-calculator.net/bmr-calcu ... -equation/

and I find fitday really good to figure out my totals I have typed in a general daily food thing for myself and don't really deviate (except Easter!! lol)

[ThePman]

I don't get all complicated w/ calories. Even the most intricate formula is still a big guess.

For ease of use: 15 * BW (in lbs) - 10% = good starting point for someone not interested in gaining weight.

so 15 * (66 * 2.2) - 10% = 1960 which I'd just round up to 2K for the hell of it.

Note that "starting point" means this figure can and should be adjusted as necessary.

[emmzies]

Thankys Vee....So.. if i classify myself as "very active") = 2573.33 cals..... WTF? No way. Thats like ridiculously High. If i ate that many cals i would put on weight NO end!

If my activity level is just at 'Moderate exerciser".....2312 cals. Shite. Thats still far to much if i go on a 300 Deficit plan. I can't eat 2000 cals!!!! :shock:

so 15 * (66 * 2.2) - 10% = 1960 which I'd just round up to 2K for the hell of it.

Note that "starting point" means this figure can and should be adjusted as necessary.

So by your forumla 2000cal is my maintenance? Okay great that makes more sense and if i do the 300cal Deficit 1700cal is more realistic and do-able... :nod:

[rose]

Awesomeness, i love this advice. Protein shakes are freakin inconvenient when your always on the go. Tuna cans it is!

Have something else as well, if you were planning on whey and milk, maybe a carb source or whatever. Up to you though.

Calculating cals, check this thread. It has like a spreadsheet and stuff, but read the posts about the different formulas too.

P.S. 2573.33 cals is not over the top, for maintenance. Your activity level is high. I feel that people have a tendency to underestimate their calorie requirements, to their detriment.

If it were me, I'd start on 1900 calories and adjust if required. You don't need a huge calorie deficit. Huge deficits are just counter productive - they make you fall off the wagon and/or burn out. Either exercise less or eat more. My 2 cents.