Fitness and prepardness.. but im tired today

[libertysnake]

I'm still around, I just have been really busy keeping up with prep for the airsoft stuff with @Celt and doubling up my working out routine since my previous schedule wasn't cutting it. Doing something closer to what @Celt had recommended I believe.

Also I took @masterswimmer 's advice somewhat and I've been wearing my 30lb plate when I do pushups to add resistance. I just need to be careful so I don't hurt my back but the weight took me down from doing around 30 pushups a set, back down to 16.

 

[Celt]

Been hitting the weights 3x per week, rucking 2x per week with 25lb pack and I keep improving my times every time out, also getting at least 2x per week of firearm drills in with the airsoft (usually about an hours worth of drills each time out).

 

[libertysnake]

Been hitting the weights 3x per week, rucking 2x per week with 25lb pack and I keep improving my times every time out, also getting at least 2x per week of firearm drills in with the airsoft (usually about an hours worth of drills each time out).

I increased my frequency per the last time we spoke. I do each muscle group 2x a week roughly. Sometimes slightly less. I try to stay between 1.5x - 2x a week given my schedule. I'm jogging a few times I week as well. I do mini rucks daily with either the 30 or 45 just walking with it to burn 100-200 calories pending how long I go.

I think I have to increase my cal intake I'm hungry CONSTANTLY. Any tips for figuring out how much to add cals wise when you start building muscle?

 

[Celt]

There are a number of calorie calculators on the web. You find out what your maintenance calories are and you can add 500 to gain weight, or cut 500 to lose. That is very over simplified, and Im definitely not a nutritionist. When i was in my late teens and 20s I was eating over 5000 calories a day with about 200 grams of protein and I couldnt get over 185lbs no matter what. Then, somehow when I hit 25 years old I checked one day and I was 202. So age/metabolism plays a huge part. You have to play around with your diet and see what works for you.

 

[holdover]

Ive been lifting weights and biking 9-12 miles .I lost 15 pounds, still recovering from torn rotator cuffs , Im Ok , but if I try to bench heavier , I can feel it.

 

[Dr. Evil]

Ive been lifting weights and biking 9-12 miles .I lost 15 pounds, still recovering from torn rotator cuffs , Im Ok , but if I try to bench heavier , I can feel it.

Stick with dumbbells instead of barbells. Much less pressure on the joints and fuller ROM.

 

[holdover]

Im trying to compensate with push ups. my left shoulder is almost normal , my right is about 75%-80% I can bench light , but if I go heavier , I start to feel it. When I started, I could only use the bar itself , because it hurt. and worked up up from there.

 

[libertysnake]

Im trying to compensate with push ups. my left shoulder is almost normal , my right is about 75%-80% I can bench light , but if I go heavier , I start to feel it. When I started, I could only use the bar itself , because it hurt. and worked up up from there.

I switched from regular push-ups to using this thing called “perfect push-up.” Keeps my form a lot better and my shoulders overall feel better. Also increases the difficulty. Maybe give that a shot if you’re doing a lot of them.

 

[libertysnake]

I think I need to eat more calories ironically. I normally deduct my exercise, but I boosted my calorie intake by about 300 on my base. My metabolism has slowed similarly to when I plateaued in the past, and it required I eat a higher maintenance to unfuck it and make progress lifting again.

 

[libertysnake]

Not sure how much people are into diet, but I found this incredibly useful. nSuns TDEE Spreadsheet

You will not get an immediate calculation. You have to periodically give it your weight, and daily give it your total calorie intake. It's hard work, but you will get a more exact number if you work hard tracking your intake and exercise.

 

[libertysnake]

So a followup: spreadsheet has helped me wonders. I'm not only eating more, feeling better, but I'm building muscle way faster and I'm making gains again. I'm still losing, so my TDEE was higher than I even imagined. I think my maintenance is closer to 2400 (before exercise) but it will take a few more weeks to know for sure at this rate. Time will refine it into a razor accurate number.

I'm burning through greek yogurt and peanut butter powder like a madman. I ate two 40oz tubs so far since Monday, and I'm started on the third this afternoon. I'm in protein food heaven.

 

[mca90guitar]

Done with p90x, going to switch to full body workouts and jogging/mountain biking for a little. Kind of funny, my allergies kicked my ass the past two weeks so I stopped P90x and just did dumbbell swings and getups a few times a week instead. Swinging 50lbs and 35lbs for getups. My performance seemed to improve when I went back to p90x. Pull ups, chinups, push ups seems much easier after that. Probably grab some kettle bells and add that to the mix.

Probably give p90x another go in a couple months or try a different program.

 

[Celt]

Done with p90x, going to switch to full body workouts and jogging/mountain biking for a little. Kind of funny, my allergies kicked my ass the past two weeks so I stopped P90x and just did dumbbell swings and getups a few times a week instead. Swinging 50lbs and 35lbs for getups. My performance seemed to improve when I went back to p90x. Pull ups, chinups, push ups seems much easier after that. Probably grab some kettle bells and add that to the mix.

Probably give p90x another go in a couple months or try a different program.

It's a good thing to mix up programs every so often as it shocks the body and will make you more well-rounded.

 

[Celt]

 

[mca90guitar]

It's a good thing to mix up programs every so often as it shocks the body and will make you more well-rounded.

Agree, plus it just gets boring doing the same thing all the time. Found another dumbbell only program that pretty cheap. Been subbing out p90x leg day for one of theirs and liked at a lot more.

 

[Celt]

Agree, plus it just gets boring doing the same thing all the time. Found another dumbbell only program that pretty cheap. Been subbing out p90x leg day for one of theirs and liked at a lot more.

Due to some of my old nagging injuries Im more limited in the exercises and routines I can do nowadays, but I do feel pretty damn strong for the exercises that I can do. The biggest thing is I have to avoid is military presses (one of my favorite) and lat pull downs.

But i do vary the movements I do every few workouts. I also cant lift too heavy, or get too close to failure or it flares up the tendinitis.