Essentially climbing without a rope. Just you, shoes and chalk. Since you don't have protection most boulder walls or problems don't go very high (maybe 15 feet at most?). Bouldering is a lot more focused on power than endurance. Since you don't have the restrictions of a rope or gear you will see climbers doing some pretty crazy moves on boulder problems that you probably would never see on a sport climb.
So I am underweight and want to build up in 3 areas, my waist (only a 29 in Jeans! and I am 6'3"!), my wrists (too thin, since I have long arms), and my shoulders.
My legs are fine, don't need them to get bigger ATM.
How do you build up your wrists/forearms?
If you want to gain weight, do Starting Strength by Mark Rippetoe. Eat a lot. The cleaner you eat (meat, fish, eggs (especially the yolk!), nuts,seeds, vegetables, some fruit, little starch and no sugar) the better kind of weight you will gain (ie. less fat). Do the workouts and no more (3 days(Mon,Wed,Fri) a week for about an hour). You will gain weight evenly all over and it will be the right kind of weight. For you to grow all over you need to do the compound lifts like deadlift and squat - they elicit the neuroendocrine response like no other lifts can. They are part of the Starting Strength program. After 3 weeks you can probably add a short metabolic conditioning style of workout (crossfit) on the Saturday.
Read the book - follow the program. You need the book, because the describe the lifts in fantastic detail, so that you are doing them properly and not creating muscle imbalances (like only squatting to partial depth). This will only lead to injury. Squatting to proper depth is great for the knees and will strengthen everything.
So if I'm trying to drop 10 lbs, what should my daily diet ratio percentages be in terms of carbs vs. fibre. vs. protein vs. fats? Or does it really matter if running a calorie deficiency?
What is your diet like now? What is a typical day?
What an awesome thread! You guys have raised a lot of points for people that are trying to get into shape or do things differently than they presently do.
Someone mentioned that you should intake about a gram of protein for every lb you weigh. My trainer told me the same thing..and its hard. I definitely have to consciously make an effort to get to the 120g I need.
Remember to let your muscles rest if you are weight training. You can run everyday but if you work out your quads for example, 3 days in a row, its really bad.
You guys talked about protein powder. My question is: are protein powders = to having natural protein or is it bad to rely on it to get to your desired amount? What about protein bars? Ive discovered this amazing new protein bar and have it for breakfast instead of egg whites which I used to have. The bar is low enough in sugar and its just more convenient. Do you think its bad given that its not a natural source of protein and its a replacement?
Naturally, I do not think anything beats eggs as far as protein goes...there is a lot of nutrition in them (eat the yolks, that is where all the nutrition is!). Try to get farm fresh pastured eggs if you can - the darker the yolk, the better.
But sometimes protein bars are convenient. I would try not to rely on them too much, because of all the extra crap they add - look at the ingredient list sometime...I think it is hard to call them food sometimes, LOL. But I have used them in a pinch and think every now and then is not a problem, but I personally would not make it a staple of my diet. Just my opinion.
What I have actually done, is start to make my own jerky...very portable and tastes great! Only put in them what you want. It is also very easy and lasts a long time.
I just wanted to note that I would recommend Starting Strength to anyone looking to do weightlifting - women as well. You will learn the lifts (cleans, deadlift, squat, press and bench press are covered extensively) properly through the full range of motion which is extremely important.
Jeepers, you'd think I'd be at least be making some money off the freaking book the amount of times I have promoted it in this thread!
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I just wanted to note that I would recommend Starting Strength to anyone looking to do weightlifting - women as well. You will learn the lifts (cleans, deadlift, squat, press and bench press are covered extensively) properly through the full range of motion which is extremely important.
I'm doing StrongLifts, which is similar, but all the info is free at stronglifts.com. You don't do cleans but instead inverted rows. They are easier to understand but still hard to do.
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Is it bad to continue to work out when you get DOMS? (stiff muscles)
It depends. If it is your normal workout day, usually going through your warm up will loosen everything up and you will feel good to go. Sometimes you will feel just rundown, no motivation, lacking energy, really sore etc., even after your warm up. This is usually a sign from your body that it needs more rest and recovery and it is best to call it a day. With time, your learn to read the signs of your body, and it is best to listen to it...
I'm doing StrongLifts, which is similar, but all the info is free at stronglifts.com. You don't do cleans but instead inverted rows. They are easier to understand but still hard to do.
Thanks. That is a good point. I tried to look at the site, but it was down now, or I could not get anything to load anyway. I have heard good things about Bill Starr's program as well. Also Dinosaur Training.
There are a lot of good free resources on the net regarding lifts, the correct form etc. What I like about the book is the detail it goes into and the visual queues Rip gives when doing something wrong and how to correct it, and the book is very portable and detailed (lots of pictures/diagrams for form etc) and easy to take with to your workout to use and reference while working out. I still use it on occasion and I am still finding things I missed the first 2 times I read it.
There are lots of good programs out there like you stated. I just happen to have first hand experience with this one. There are many ways to skin a cat so to speak. Regardless of which program you use though, it should include squats and deads.
I believe you can get the starting strength program from here (google starting strength and there is a ton of info):
I believe you get a lot more out of the program with the book though. Just my opinion. I learned the lifts without the book first by watching video, here, there and everywhere, and I had to retrain myself when I got the book. I wish I had just bought the book in the beginning and done it properly from scratch.
What I have actually done, is start to make my own jerky...very portable and tastes great! Only put in them what you want. It is also very easy and lasts a long time.
Ooh recipe? I want to make my own jerky..and you are right, that way I will know what's in it. I had the BEST jerky the other day..teriyaki ostrich and beef. I got it from 24 hour fitness (my gym) and it was sooo tasty.
Ooh recipe? I want to make my own jerky..and you are right, that way I will know what's in it. I had the BEST jerky the other day..teriyaki ostrich and beef. I got it from 24 hour fitness (my gym) and it was sooo tasty.
Yeah, I love jerky!
This is the recipe I used (I did not have any liquid smoke, so I did not add any) and I thought it was fantastic:
Is it bad to continue to work out when you get DOMS? (stiff muscles)
Hell no! Just start your first set with half your normal lifting weight and do 25 reps just to get those muscles loose. If you are tired from a late night, not enough rest or any other reason just do what you can and go home. No need to push yourself to an extreme max. Even doing your full routine with a very light weight is a good idea just to keep you on track and in your routine.
Also try icing the areas that tend to hurt after a good workout this will help your recovery time. If you have spare cash buy some L-Glutamine and mix it with your Protein Shake. You will be amazed how much quicker you recover applying these to your routine.
Stretching after a workout will help you with this although it is more time consuming than icing and taking a scoop of a supplement. I actually used the P90x stretching video to help me when I was working out.
Man all this talk about this is making it really want to get back into shape...oh well it was a thought
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Originally Posted by henriksedin33
Not at all, as I've said, I would rather start with LA over any of the other WC playoff teams. Bunch of underachievers who look good on paper but don't even deserve to be in the playoffs.
Don't eat 4 double cheeseburgers and a huge blizzard at DQ, plus a bagel and 500mL of chocolate milk at Timmy's all within a hour and you should get into shape REAL fast.
Varies. I had some cabbage and ground pork today. Usually something light. I may switch to a protein shake for lunch because I hate lunch food.
Snack -
More almonds or cheese. Same serving.
Dinner -
Usually pork or chicken with some veggies. Olive oil and balsamic vinegar dressing on my salad. Not much sauce if any with the meat.
Snack -
Fruit. Usually a cup of blueberries.
In my opinion you are not eating enough. Not bad food choices though. I would drop the turkey bacon and get real bacon (pastured pork cured naturally so you do not consume the nitrates).
I quickly entered you intake on Fitday and this is what it came out as (I obviously had to guess on some quantities for you)
Total Cals= 1,830
Fat=124.8
Carbs=42.7
Protein=135.6
I do not know how old you are or how active/type of job you have...but in my opionion to lose weight you should be about 500 cal below what you need to maintain, getting enough protein to maintain your lean muscle mass. I would eat the blueberries at breakfast. If you do need something later as a snack, I would go for fat/protein. I would try to get all the calories you need eaten by dinner (including dinner of course) though. I do not know how much protein you are eating - I entered 6 oz for pork and chicken. If you are eating that quantity of protein, you are close to getting enough depending how active you are. I would add more good/fats and veggies (you can never eat too many green veggies) to get your total calorie intake to about 2300 - 2500 hundred at least, depending how active your lifestyle is. If you are really active you will need to up it. If you have a desk job and do a little bit of working out (3 times a week) and are late 20's you maintenance range for calories is probably around 3000, give or take.
We are all a little different and you need to find out for yourself where you are. Track your food intake and watch the scale/take measurements for a bit and you can see what happens and adjust accordingly. Any change you make will most likely take a couple of weeks to find out how it affects you. Its calories over time that make the difference.
When you eat to little, your body sends signals to hang onto that last bit of fat. You will need to experiment a bit to find the sweet spot. Fat loss is all hormonal.
Stress and sleep are very important as well. Get at least 8 hrs if possible.
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Check out the videos in the post right below mine. Top one is an indoor competition. Second one is from Squamish which is just north of Vancouver and south of Whistler.
You can find tons of bouldering vids on Youtube, both indoor and outdoor. There's some literally insane stuff that the strongest people can do.
Last edited by Flames Draft Watcher; 07-24-2009 at 12:03 PM.
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Not at all, as I've said, I would rather start with LA over any of the other WC playoff teams. Bunch of underachievers who look good on paper but don't even deserve to be in the playoffs.
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I'd definitely want to increase my protein and fiber, but apparently fitday thinks around 1500-1600 calories/day is a good intake for me. I'm 22, have a desk job, and I can't get much excercise right now (medical reasons).
I'd definitely want to increase my protein and fiber, but apparently fitday thinks around 1500-1600 calories/day is a good intake for me. I'm 22, have a desk job, and I can't get much excercise right now (medical reasons).
Wow. I am a little surprised by the 1500-1600 calorie recommendation (it is just a guideline though as every body will be different). I entered sedentary in the activity/profile areas of Fitday to see what it would give me and the lowest I got was 2200. How are you feeling at that amount of food?
The best way to make changes though is like I said track what you are eating and see how your body responds with weighing and measuring your self. Make one change at a time for a 2 week period.
One supplement I would highly recommend is a high quality fish oil.
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You guys have raised a lot of points for people that are trying to get into shape or do things differently than they presently do. 
