<p>haha bench 1.5BW LOL i had to weightlift for a solid 6 months before I could hit 250, myself weighing in at 190. lol the OP who was inactive for a pretty long time would probably break his arm. and the squats are dangerous (for squat noobies =]),when you don't start off with smaller weights...lol</p>
<p>btw.. Mr. MOO- how the hell does that HIIT thing work? Are you supposed to sprint at your top speed for like a quarter of a mile then walk for a quarter mile? Imma confused???...</p>
<p>Fuzzylogic:
It's more like instead of running a mile, you split that up into 200m intervals, where you sprint at 75-90% of your max speed, then jog for 100m, and repeat.</p>
<p>Well, I don't want to get big. I just want to get toned and lose some fat. btw, working out burns</p>
<p>What I did:</p>
<ul>
<li>MWF: run 2 miles</li>
<li>TThS: bench, weighted pullups, squats, 3 sets of 5. weighted situps 3 sets of 15.</li>
<li>low sugar, low fat, reduced carbs, lots of protein</li>
<li>have the carbs early in the day. later in the day, have veggies instead</li>
</ul>
<p>Lots of bad info in this thread, lots of good.</p>
<p>Dropping 1000 calories a day is a horrible idea. Great way to send your system into starvation mode- store as many calories as possible(in the form of fat) and dump unneeded and costly draws on your caloric supply(muscles). If you want to drop your caloric intake, do it slowly and smoothly. Cut it by 100 calories a day for the first week, 50 more the next week, 50 more the next etc etc etc.</p>
<p>You can lose weight with the dining hall food, but it all depends on what you choose and what you do to work out. If you stick to lean, grilled chicken and salads, you'll be fine. If you eat fries smothered in dressing and pasta every day, you won't.</p>
<p>If you are working out regularly, caloric intake doesn't matter much. I usually eat 3500-4500 calories per day, no problems with fat gain. That said if I stop working out for an extended period of time, I need to scale back to 2300ish to maintain my weight, or else I would be quite tubby, quite quickly.</p>
<p>Lift weights, even if you don't want to get big. More muscle mass= higher constant caloric draw. You will be burning more calories even when you do nothing.</p>
<p>Bench 1.5x BW, Squat 2.0x BW and and Deadlift 2.5x BW is a great idea...if you want to blow out your knees and slip a disk. I've been working out pretty rigorously for the past 5 years and I've seen maybe 20 guys who could do something like that. Benching your body weight, squatting 1.5x and deadlifting 1.5x is a very solid workout that will give you enough weight to have a great physique(along with other exercises). Don't expect to start out at those levels though, begin where you feel comfortable and slowly ratchet up the weight.</p>
<p>Other common sense stuff: cut out soda, it's wasted empty calories and it really is terrible for you. I stopped drinking it 2 years ago and had my first coke about 2 months ago, felt like liquid fire going down my esophagus. Eat lots of lean meats and proteins, stay away from refined sugars and carbs in excess amounts. If it looks overly creamy or you can see pools of grease, it's probably not a good idea.</p>
<p>In 2 weeks, I wouldn't say you're going to get any really meaningful results, but you can easily be looking good by the time Undie Run rolls around, and that's what it's all about right?</p>
<p>Here's the workout I've been using for the past few weeks. It's pretty solid, varies the style and excercises for you, and is pretty easy to follow.
<a href="http://www.bodybuilding.com/fun/docs/2007/triphasetraining.pdf%5B/url%5D">http://www.bodybuilding.com/fun/docs/2007/triphasetraining.pdf</a></p>
<p>Couple that with 10-15 minutes of running a day and you'll be solid.</p>
<p>french army has it pretty right, although if you're just beginning, then you could adjust the distances, and start jogging less and less and sprinting more and more as you progress. Some programs are purely sprint/jog, some also incorporate walking. It's the sprinting part that gets all sorts of enzymes(5'AMP-activated protein kinase)/hormones(human growth hormone specficially) to go all haywire, in a good way. </p>
<p>I actually enjoy running a lot, and used to run like 5 miles every MWF this summer, but makes you catabolic.</p>
<p>Also, it depends on what kind of body physique you're trying to go for.
There's the NFL Linebacker type body where you'll be basically eating dumbbells for meals and nothing else.</p>
<p>Then there's the lean swimmer/wide receiver type body.</p>
<p>And also depends on if you're working out for a specific type of exercise (track runner, basketball player, etc)</p>
<p>A very good exercise to build up stamina and speed is the split 500. start on the curve of a track, run the 200m, then take 30 seconds to walk the curve, and then run the 300m, so you finish at the end of the straightaway. Do 6 sets of these and for the last one, run it all together (1 lap + extra curve). Ideally you should be looking at 1:10-1:20 for the lap.</p>
<p>This would be my signature if CC had those.</p>
<p>
</p>
<p>The split 500 is one of the many possibilities for HIIT.</p>
<p>As a reminder, Haters is the guy who was trained as a blocker in football, but says he rivals UCLA's QB. You should check out his advice, because I doubt that anyone THAT GOOD in football wouldn't be in good shape. </p>
<p>I'll quote, for good measure.</p>
<p>
</p>
<p>
</p>
<p>Well, in the long run, I'm looking for the toned physique that Christian Bale had when he played Patrick Bateman in American Psycho. Not too bulky and not scrawny either.</p>
<p>If that's what you're going for, do more moderate weights when lifting in the weightroom. Like instead of benching your max 6 reps at a time, try doing 50-70% of that, but with more repetitions and a full range of motion, to help with flexibility and getting toned.</p>
<p>Is it a good idea to do cardio and muscular workouts together in the same session or different sessions/days?</p>
<p>better to do cardio and weights on different days, but if you must combine them then do weights first before cardio</p>
<p>I eat so much in the dining halls and dont seem to gain much weight but I am trying to bulk up ... now if you are already overweight you dont need to be ingesting as much as I am just do the workouts and teh rest takes care of it self</p>
<p>Is there enough room in the gym for me to randomly do p90x on my ipod touch without people pointing and laughing at me?</p>
<p>Umm, there is *definitely * room in the courtyard. No one will give it is the court yard and people do all sorts of stuff in there.</p>
<p>Well, except for the fact that if you do it in the courtyard, all the people on the treadmills and ellipticals will be staring at you, judging.</p>
<p>I know I will.</p>
<p>Courtyard:
Think some of the people in the courtyard were doing burpees too and vertical jumps onto the platforms. If I remember right, there are kettlebells outside too, so get your swing on (reference to Missy Elliot). </p>
<p>Puppy:
Owning a puppy is fun and hell at times. Bites me but licks everybody else. 1 more week till he can play with other dogs (waiting on 3rd parvo vac.) and teach him how to socialize and not bite me I hope. </p>
<p>He isn't the smartest puppy in the world, he decides to run with wet feet on marble and slips right into a wall. Another time, he falls right into a box (box had a ramp and he wasn't watching where he was going).</p>
<p>Fitness:
There's the US Navy Seal Fitness challenge every Spring at UCLA if you want to take it. It's a pretty good indicator of fitness and it's free, get a t-shirt and free food (a lot of Cliff bars).</p>
<ul>
<li>TB54</li>
</ul>
<p>Have not seen any kettlebells AT ALL in the gym, wish they did. They have a medicine ball set outside though. </p>
<p>One of my friend's brother randomly dropped a 15lb kettle bell 1.5 inches from my foot a few weeks ago.. </p>
<p>What breed is your puppy?</p>
<p>The Seal fitness challenge is pretty okay, but I wouldn't say its THAT HARD. I believe those are the bare minimum requirements for being a Seal. I found out last year that the swim is done in combat swim stroke, which is why the time seems a bit off for Seal standards.</p>
<p>your pup will get over it - teething right?
MOO - you got what u deserved . . . im sad that i didnt do it myself</p>
<p>Courtyard:
My bad, you are correct, medicine balls. </p>
<p>Puppy:
It's still teething yes. It's a pembroke welsh corgi, pm me for pics. He looks like a little blob, should have named him blob junior. </p>
<p>Fitness Challenge:
Is it doable? Yes. I asked the recruiter how many people get the shirt, he said on average 10% of applicants. I was so close to getting the fit shirt, my breast stroke sucks and I hyperextended (didn't know not suppose to) and felt pain during the pull-ups (whoops).</p>
<ul>
<li>TB54</li>
</ul>
<p>Isn't the Combat Swin Stroke just side stroke?</p>