Welcome to the Teamliquid Health and Fitness Initiative for 2012
We finally have our own forum (yay!) so this topic will be much shorter. For the most part, this is the daily discussion thread, but you can post whatever you want in it related to your health and fitness.
The main goal of this thread is to focus on improving our bodies in two aspects:
1. Health -- Sleeping, eating, and destressing habits; 2. Fitness -- improving body composition and physical attributes (through exercise, training, athletics, and sports).
All links are underlined and clickable and highlighted with ">>"
---------- Goals ----------
Goals should be SMART goals:
Specific -- have numbers Measurable -- so you can be encouraged by your progress Attainable -- to develop the proper attitude and consistency Realistic -- so that you are willing and able to work towards them Timely -- to give a sense of urgency
I modified the template a bit this year. The big 4 things that help keep us healthy are: sleep, nutrition, training, and lack of stress. Thus, make your goals accordingly.
efficacy of low carbohydrate vs low fat diets... why low carbohydrate diets are superior for weight loss and correcting metabolic dysfunction (diabetes, heart disease, neurodegenerative disease, infertility, etc.):
1. Sleep is extremely important for overall health as well as improving gains in body composition and sports. Get at least 7-8 hours if not more in a pitch black room with no noise and cool ambient temperature.
2. Destress. Massages are great. Be disciplined in your daily life. Don't procrastinate. Don't let little things bother you. Again, get into a daily routine.
3. For those of us who use the computer a lot, the blue screen glow interrupts our circadian rhythm a lot leading to insomnia, anxiety, and other sleep related disorders.
There are certain programs that can tint the screen to mimic the sun going down and lead to better sleep. F.lux is one of them.... if you're on the computer a lot and not outside using something like this would be recommended.
~elimination of sounds ~elimination of electronic devices / outlets / plugins near body ~pitch black room ~cool, dry room (60-65 or so degrees is good if possible)
~stay away from artificial light sources (e.g. computer) at least 1 hr before sleep ~eat a meal, preferably with healthy fats and a decent amount of carbs, before sleeping (e.g. NO JUNK FOOD).
~single leg stand to exhaustion with both legs (it actually works really well) ~spine lengthening before sleep (see Esther Gokhale's stuff) ~general exhaustion from physical activity like hiking, pickup games of stuff, lifting, etc. ~Deep breathing exercises ~Deep tissue massage
~magnesium may help (via ZMA or natural calm) ~melatonin helps some people ~phosphatidylserine (anti-cortisol) ~5-HTP (tryptophan deriv) ~L-theonine ~Vitamin D (taken during the day..) ~valerian root
Thank you for reading, good luck with your goals. Feel free to ask questions and get motivation in this thread!!
THE DECAFINATOR Age: 21 || Height: 6'1 or 185 cm || Weight: 210lbs/95kg Starting Date: 01/01/2012 || Goal Date: 12/31/2012 Weight goals -- A ripped ass 94kg or a big ass 105kg (mostly muscle)
Training goals -- Current/Goal Snatch = 126kg/140kg Clean and Jerk = 146kg/165kg Back Squat (high bar ATG) = 183kg/210kg Front Squat = 155kg/185kg
Nutrition goals -- MOAR PALEO Sleep goals -- Get on a real sleep schedule. sleep 1am to 9am and get up and be a real person. Misc goals - get a supply chain management internship, graduate college, kick ass at rugby.
Last edit: 2012-01-01 06:10:35
how reasonable is it to eat off wood instead of your tummy?
infinity21 Canada. January 01 2012 05:52. Posts 6282
Nutrition goals -- Eat properly and healthy while staying at a caloric surplus till the end of March. I will cut for summer come April, and once I'm at a decent body fat % I will clean bulk the rest of the year.
Sleep goals -- Lately I've been having really crappy sleeps. Hoping to get at least 8 hours of good sleep from now on. (If my wife lets me...)
Misc/stress goals -- Hoping to buy a house by the end of 2012. Also going to get onto a police force this year.
lyAsakura Height: 6' || Weight: ~213lbs/~97kg Starting Date: 01/01/12 || Goal Date: 12/31/12 Weight goals -- Doesn't really matter, would prefer not to lose weight while losing fat and gaining muscle, don't mind if I gain weight as long as it's not fat.
Training goals -- Current / Goal Squat: 215x5 (255x1) / 315x5 Bench: 170x5 (185x1) / 225x5 Deadlift: 245x5 (265x1) / 355x5 Clean: 175x1 / 245x1 Be comfortable with body weight exercises. Get some sprint speed.
Nutrition goals -- Stop eating junk food entirely, cut down on apple juice. Maybe start to learn to cook some.
Sleep goals -- Not too concerned with sleep.
Misc/stress goals - I've always wanted to bench one of every plate (290lbs), although it's probably not going to happen this year. Work on some olympic lifting, get some decent jerk+snatch form. 800lb total clean/bench/squat by end of summer. Kick ass in football.
Last edit: 2012-01-01 06:22:08
WeMade FOX would be a deadly SC2 team.
Release United States. January 01 2012 06:56. Posts 3982
Training goals -- Current/Goal Snatch = 91kg/105kg Clean and Jerk = 110kg/130kg Back Squat (high bar ATG) = 135kg/160kg Front Squat = 125kg/145kg Press = 65/80kg Deadlift = 170kg/200kg Pullups = 12/20 Muscleups = 5/10 5k = ?/20mins 2.4km (army standard) = 9mins/8.15
Other fitness goals: Handstand pushups, perfect L sit, correct flexibility/muscular imbalance between my 2 legs, lose more fat so I'm cut as fuuuuuuuuuck. Misc goals - Get a full-time job, get Grandmaster in SC2
"If it turns out he is leaving the ESL to focus on cooking crystal meth I'll agree that it is somewhat disgraceful, but I'll hold off judgement until then."
Catch United States. January 01 2012 08:28. Posts 584
Catch Age: 20 || Height: 5'10 || Weight: 185 Starting Date: 1/2/12 || Goal Date: 12/31/12 Weight goals -- Get down to 10% BF Training goals -- Deadlift 400, Squat 300, Bench 225 (lbs), finish rehab shoulder. Nutrition goals -- I'll be doing a lot of different stuff to get down to 10% bodyfat. So more paleo, some IF, low carb, ect. Sleep goals -- Get at least 7 hours Misc/stress goals -- Couch to 5k ( to 10k) around April/May. Possibly some posture work --- I reached a few of my goals last year. Deadlifted over 300 and benched my BW. I didn't get to get to the 150 in OHP due to shoulder injury (rehabing now). I also stuck to my training days. Hooray for a new year and new goals.
Last edit: 2012-01-01 08:31:42
Victory Loves Preparation
Hurricane United States. January 01 2012 08:33. Posts 3145
RosaParksStoleMySeat Age: 26 || Height: 6'3" or 191cm || Weight: 220/100 Starting Date: 01/01/2012 || Goal Date: 12/31/2012 Weight goals: Stay in the 95kg-105kg range, but increase my LBM Training goals: *Train at least three days a week, every week. *Squat: 160kg (current = 135kg) *Snatch: 100kg (current = 75kg power snatch) *Clean and Jerk: 125kg (current = 90kg, PC/jerk) *Bench: 120kg (current = 110kg) Nutrition goals: Eat 90% clean, eat more protein Sleep goals: At least 7 hours a night, every night Misc:
This time, I'm going to take a page out of the Leangains creator's book and set up some checkpoints. On each checkpoint day, I will check my weight, my major lifts, and then eat something delicious and unhealthy to reward myself. My first will be on March 14th (White Day), my second on May 4th (my birthday), my third on July 20th (girlfriend's birthday), my fourth on October 31st (Halloween), and final on December 25th (Christmas).
ShadowDrgn United States. January 01 2012 09:01. Posts 2364
I haven't taken any 1RMs lately so I'm basing my maxes off my best sets and using the 1RM calculator. I'm going to do some actual heavy singles next week for real numbers (I've found that calculator overestimates my true maxes - SS made me really good at sets of 5 ).
No weight goals yet, but I have some others: 1. Eating 1g/lb of protein every day. I don't get nearly enough most days, and I think it's hurting my gains. 2. More volume at the gym. I've been in and out in under an hour too many times in the last 2 months. 3. Pushing hard on heavy sets. I pussy out and quit when I still have another rep or two left in me too often.
Of course, you only live one life, and you make all your mistakes, and learn what not to do, and that’s the end of you.
emjaytron Australia. January 01 2012 10:06. Posts 539
2011 was actually a great year for me in terms of working out:
1. learned to do power cleans and then cleans 2. began doing full snatches 3. good numbers in terms of back squat, DL, OHP and bench 4. learned to do yoga
Things that didn't work out quite so well in terms of weightlifting:
1. knee injury from running barefoot outside (really dumb) while I was making great linear gains around 275 lb back squats 2. vacation in China/Mongolia for over six weeks 3. officially started my first full-time job and inability to cope with stress properly for roughly a month (too much alcohol consumed) 4. hip injury (I'm still suffering from this, don't know why/how)
Current stats (as of today): Height: 179 cm Weight: 76 kg
2011 PRs: Back squat: 275 lb x 4 DL: 170 Kg x 1 Bench: 100 Kg x 5 Clean: 82.5 Kg x 1 OHP: 65 Kg x 5
So I'm moving to Manhattan for 16 weeks in 2012, between Feb until end of May, and I decided I won't start training full-strength until then.
Goals until 2012/02/DD 1. recovery from injuries 2. train once every three days and stick to it, don't really care about numbers, will focus more on form.
Goals by 2012/05/30 (from 2012/02/DD): Back squat: 275 lb x 5 x 3 I haven't really go back to my PR due to my knee/hip injuries, but this should be really easy once I'm fully recovered
Bench: 115 Kg x 5 x 3 This should be fairly achievable
DL: 200 Kg x 1 This is pretty ambitious, but I should be able to get there
Don't really care about numbers for OHP at this point. OHP has always been very arbitrary for me, sometimes I make great gains and sometimes I get stuck for weeks.
In terms of cleans, I'd much rather further improve my form at this point rather than focusing too much on the numbers.
Other goals: 1. Do yoga I've always enjoyed doing yoga, but work has been keeping me very busy. I will try to find time for yoga.
2. Eat more paleo Try harder
3. Sleep better Some days I sleep only a few hours, and I really need to fix this. It's more about discipline than anything else.
4. Learn (more) Japanese and French Need to improve my Japanese, and I want to re-learn French (studied it for five years in school, but now it's actually much much worse than my Japanese lol).
Last edit: 2012-01-03 22:37:51
When you want something, all the universe conspires in helping you to achieve it.
Nitrogen United States. January 01 2012 13:12. Posts 5298
Nitrogen Age: 19 || Height: 6'1" || Weight: 170 lbs Starting Date: JAN 2012 || Goal Date: JULY 2012 Training goals -- -run sub 13:00 2 mile (at like a little under 14:00 right now) -increase my sprint speed (never really timed my sprint so i have no concrete goal as of now) -be able to perform 1 arm pushup, 3 reps -be able to perform pistol squat, 3 reps -learn how to do a handstand -perform 100 consecutive pushups -ruck! work up to 80 lbs for 12 miles, haven't decided a time goal yet (just bought a new ruck haha) Nutrition goals -- unfortunately i have very little control over what i eat and no access to a kitchen otherwise i'd try paleo Sleep goals -- minimum 7 hours a night (usually get 5-6 now)
not sure if i can achieve all those goals, but i'll fucking try
getSome United States. January 01 2012 14:21. Posts 753
getSome Age: 19 || Height: 5'7" || Weight: 135 lbs Starting Date: January 1 2012 || Goal Date: December 31 2012 Training goals -- -Get as close to 130 lbs as possible -> racing weight in high school -Improve overall body composition -> more lean muscle -Run 6 days a week Monday - Saturday -Be able to complete a comfortable 6-7 mile 6:20 pace run. Probably around 7:20 or 7:30 now -Lift three times a week Sunday/Wednesday/Friday
Nutrition goals -- Cook more! Healthy food mostly, usually asian dishes with rice Sleep goals -- Go to bed before 1:00 when nothing is happening (ie no dicking around with video games after 1) and before 12:00 when I have a 9 a.m. class. Aiming for 7-8 hours of sleep a night at least
Age: 21 || Height: 175cm || Weight: 68kg Starting Date: January 01, 2011 || Goal Date: December 31 2012 Weight goals -- Maintain weight at under 69.00kg Training goals -- Snatch 1.3x body weight, clean and jerk 1.5x body weight Sleep goals -- 7 hours a night during school, 8-9 during break Miscellaneous goals -- Compete in 2012 provincial's weightlifting competition in November. A big bonus would be to qualify for nationals.
Last edit: 2012-01-01 15:12:38
If you die this way, you won't live to tell anyone how you died