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What happens when you sit at a desk for 13 years and also exercise

deanproxy.com

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Re: What happens when you sit at a desk for 13 years and also exercise

#201

Post by bonyen »

rfnslyr wrote: post #179
epa wrote: post #174

Earlier quoted context omitted.

Before anyone runs to the gym to buy a membership to copy the above, what rfnslyr did takes intense dedication and focus and he likely has very good genetics. Compound exercises that SS teaches are the best method for gaining overall body strength and mass. Just remember that working out is 75% nutrition and 25% lifting. If you don't eat right you wont make gains.

> If you don't eat right you wont make gains. The golden rule (unless you're in highschool and rancid with hormones). It really does take dedication. I had every day, every meal planned, at what time, at what time i wake and sleep, etc. Allocate X amount of meals you are comfortable with eating per day (I like to eat four). Buy 7 x 4 containers. I like to eat two snacks a day too at work. 2 small containers x 7. So I…

That is some incredible dedication!

> Then gym 3x a day,

Did you mean 3x a week? Also, did you do much experimentation with your macro levels? And how would you adjust things given feedback from your sleep tracking?

Thanks again for this anecdote, it's really inspiring.

Re: What happens when you sit at a desk for 13 years and also exercise

#202

Post by PlanetFunk »

crazygringo wrote: post #154

For anyone interested... if you want good posture, if you want to really be in shape, there are a million fads out there, but the best book by far is "Starting Strength" [1]. (It's also one of the best-selling on Amazon.) It essentially focuses on just the squat, deadlift, press, bench press, and (later) power clean, devoting around forty pages to each , and explains why you really don't need much else. They're quite…

There's also Dan Johns Mass Made Simple

http://www.amazon.com/Mass-Made-Simple-ebook/dp/B006HXPR66

Both books are really good.

Re: What happens when you sit at a desk for 13 years and also exercise

#203

Post by codersteve »

vidarh wrote: post #160
carter770 wrote: post #101

Earlier quoted context omitted.

That's more than unfair. Arnie sparked a massive fitness craze that benefited many people. If you get disappointed, that is ultimately your fault. Arnie (as well as every other bodybuilder since the mid 60's) were on varying degrees of steroids. This is well known. They have to deny it, but ask anyone in the sport. Arnie's body is an ideal, a loooong term goal that is probably never going to be achieved naturally. Bu…

Arnie doesn't deny he was on steroids either. He "just" says he only used them while they were still legal. Whether that is true or not... Well. But the impressive part of Arnie's physique from a modern standpoint is the symmetry and attention to detail, not really size. We have steroid-driven monsters like Ronnie Coleman that makes Arnie seem like a starving child these days... I think the bigger problem with bodybu…

I remember watching Pumping Iron, and he was massive alright. And he's 6'2". After he stopped competing, he slimmed down for the movies.

In general though, you're right. Nobody to this day has looked as good as he did.

Re: What happens when you sit at a desk for 13 years and also exercise

#205

Post by rfnslyr »

jjsz wrote: post #197
rfnslyr wrote: post #189

Earlier quoted context omitted.

30 second sprint, 1 minute walk, rotate until you can't move. Then do it again. Oh, and do it a few more times. Then do that every morning and every evening. You will shed weight like no tomorrow. Note: SPRINTING, not steady state cardio. As intense as you can for 30 seconds, then walk. That's all.

What do you mean by rotate (sprint for one minute and walk for 30 seconds?), and by a few more times (10 minutes, 15 minutes)?

Sprint to your maximum potential for 30 seconds, then immediately slow down to a walk, and walk for a minute. Once that minute is up, back to the sprinting for thirty seconds. Keep rotating between 30 second sprints and 1 minute walks until you are exhausted.

Re: What happens when you sit at a desk for 13 years and also exercise

#206

Post by rfnslyr »

bonyen wrote: post #201
rfnslyr wrote: post #179

Earlier quoted context omitted.

> If you don't eat right you wont make gains. The golden rule (unless you're in highschool and rancid with hormones). It really does take dedication. I had every day, every meal planned, at what time, at what time i wake and sleep, etc. Allocate X amount of meals you are comfortable with eating per day (I like to eat four). Buy 7 x 4 containers. I like to eat two snacks a day too at work. 2 small containers x 7. So I…

That is some incredible dedication! > Then gym 3x a day, Did you mean 3x a week? Also, did you do much experimentation with your macro levels? And how would you adjust things given feedback from your sleep tracking? Thanks again for this anecdote, it's really inspiring.

I meant gym 3x a week. I did do experimentation. For a few months.

I started at 2000 calories for two weeks. Noticed weight loss, kept adjusting 300 per two weeks to see fluctuations. 2300 still losing, 2700 still losing, 3000 I gained a bit, 4000 I gain a lot of fat. When working out intensely, biking, and sprinting, I only gain a bit on 4000.

During this time I ate zero sodium outright, only whatever the food contained. No condiments, just fresh cooked without spices or anything to get true calories and weight down.

Re: What happens when you sit at a desk for 13 years and also exercise

#207

Post by deanproxy »

vidarh wrote: post #162
jcmoscon wrote: post #143

Earlier quoted context omitted.

Also, take a look at Tabata exercises. It's basically 20 seconds of HIIT and 10 seconds of rest. 10 minutes of it and you are sweating a lot!

10 minutes of Tabata is pretty extreme... Starting at 4 minutes will leave beginners collapsing on the floor if they push themselves to the max...

I love Tabata! I usually use the "Tabata This" workout from Crossfit (one of the few workouts I use from that methodology). I break it up like this: Squats, Pushups, Pullups, Jump rope, situps. So the total routine is about 20 minutes including the 1 minute rests in between each round.

I have started people off on a single round of Tabata which is only 4 minutes (minus the warmup/cool down periods) and it leaves them laying flat on the floor if they push themselves to their limits.

Re: What happens when you sit at a desk for 13 years and also exercise

#208

Post by sbarre »

Macsenour wrote: post #170
jfb wrote: post #147

Earlier quoted context omitted.

I find Toronto a much easier city to cycle in than San Francisco, but the streetcar tracks are utter murder.

Just last week an intern died on her bike. The driver of the truck said he just didn't see her. Not worth it in SF, in my opinion.

Trucks are easily the most dangerous threat for cyclists in a city (more than cabs I would argue).

When they turn right, they often can't see what is next to them, and they are deceptive because they appear to be going straight but then suddenly veer right, and can easily knock an unsuspecting cyclist down under their back wheels.

If you are a cyclist you should _never_ be next to a truck while crossing an intersection. Even if they are slow off the line, always follow behind, it's just not worth it to try to pass them..

Re: What happens when you sit at a desk for 13 years and also exercise

#209

Post by HudsonMauer »

rfnslyr wrote: post #175
HudsonMauer wrote: post #171

Earlier quoted context omitted.

How is your c&j 290, but your powerclean 225? Squat clean for the c&j (judging by your front squat numbers)?

Whoops, my mistake, other way around. Squat clean for the c&j yes.

No worries, thanks for clarifying. Impressive numbers -- great post and thanks for sharing.
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