Recent Posts
buckeye john
on 1/24/06 11:23 pm - OH
on 1/24/06 11:23 pm - OH
Topic: YMCA
Yesterday I got in a nice workout at the YMCA in downtown Louisville, Ky. Nice equipment and friendly people. I have meeting later this week with my local YMCA....to be on the "board of directors". It is a non-paid position, but I am honored to be recruited for the position. I hope I get the job
buckeye john
on 1/24/06 11:17 pm - OH
on 1/24/06 11:17 pm - OH
Topic: RE: hello
Joe,
I started with a low weight, high rep program "full body" program. After several months, I added some high weight low rep weight training workouts. I did this because I wanted to add "muscle mass" (size) not just definition. Today, do an advanced 3 day "split workout" which means you split up the muscle groups(day 1= chest back Abs Day 2 = bicep, triceps, shoulder Day 3= legs). Choosing your reps and weights depends on your long term goal. I am constantly "tweaking" my program to reach my goals. My program is always changing. Good Luck
buckeye john
on 1/24/06 11:13 pm - OH
on 1/24/06 11:13 pm - OH
Topic: RE: Protein Requirements by Body weight
The key to building muscle mass is repair the muscle with added protein. So many WLS people don't get enough protein with the extra lifting program. I consume 150 to 250 grams of protein a day. I also eat close to 3,000 calories a day (with lots of carbs for my cardio program). I do a lot of running 
Most WLS folks are so afraid of carbs. Carbohydrates are the best fuel for the body to use for energy. If you did a rigorous cardio program with a traditional WLS high protein diet, you would feel very lethargic during the workout. I think you made need some carbs before your workout. Protein is just not a good quick energy source.
As far as protein, from what I have read, most bodybuilders eat one gram of protein/per pound of goal weight. So in my case, my goal is 200lbs so I try to eat 200 grams of protein. I hope this helps.
Most WLS folks are so afraid of carbs. Carbohydrates are the best fuel for the body to use for energy. If you did a rigorous cardio program with a traditional WLS high protein diet, you would feel very lethargic during the workout. I think you made need some carbs before your workout. Protein is just not a good quick energy source.
As far as protein, from what I have read, most bodybuilders eat one gram of protein/per pound of goal weight. So in my case, my goal is 200lbs so I try to eat 200 grams of protein. I hope this helps. buckeye john
on 1/24/06 10:57 pm - OH
on 1/24/06 10:57 pm - OH
Topic: RE: Workouts at WLS Conf in Richmond
Stayce, I plan on going to the next conference. I am glad you had fun
Topic: RE: Gaining muscle
OMG, if you weight 108 now you are one strong little lady
Great job and yes, this is muscle weight. What a great way to get a workout lifting weights and not having to go to the gym
Keep up the great work!
Take care,
Kathy
Great job and yes, this is muscle weight. What a great way to get a workout lifting weights and not having to go to the gym
Keep up the great work!
Take care,
Kathy Topic: RE: Workouts at WLS Conf in Richmond
Hey Stayc,
Sounds like you had a blast!!! I wish I could have been there with you
Take care,
Kathy
Take care,
Kathy 
Topic: RE: Gaining muscle
Well there you have it. You answered your own questions. The inches tell the story.
Topic: Protein Requirements by Body weight
Sorry for asking a question that I'm sure has been asked countless times. What is the rule of thumb for the recommended grams of protein daily by body weight? Here's my dilemma...my workouts at the gym have been getting tougher over the past 4-6 weeks. I'm still progressing gaining strength and toning nicely, but I'm fatiguing easier during workouts. I'm also noticing that I'm nodding off easily at home in the evenings which had completely stopped shortly after surgery. Got my blood labs drawn today to see if something is out of whack. Have also doubled up on my multi vitamins and switched my zinc to a chelated form which I had changed last time I ran out. B12 injection yesterday. Ultimately I think because my workouts are intensifying that I'm not getting in enough protein and that's causing the fatigue. From food I'm getting 30-40 grams and I'm getting another 72 grams (3 scoops of whey protein isolate at 24 grams each) for approximately 110-115 grams daily. Any advice from those wiser than I in these things will be greatly appreciated!!
Topic: RE: hello
Hi Joe - I switch up training often. Right now I do 2 days of upper and a heavy lower day. I've done traditional splits. I've also done full body. Cardio 6 days a week and as far as types I do what I enjoy at the time and keep moving for at least 30 min. I'm addicted to spinning these days and working on training for a 9 hr instructor certfication class. In the fall of this year I plan to try a sprint tri depending on how the training goes.
To lose weight: The key is to do something you like and do it consistently
More muscle - burns more fat. Resitance builds muscle .. reistance from a milk jug filled with rocks/pennies, etc or resistance from traditional weights. Lift any way you like and let you body dictate the style. Full body wears me out right now so I went back to the upper lower split. As long as you challenge the muscles I don't see how you can go wrong at this stage especially if you are just starting. I didn't read your profile yet so not sure if you are or not just starting out. Don't forget the cardio too.
Topic: RE: Gaining muscle
I work a factory job that requires me to repetitively lift 40 to fifty pounds for 7 hours each day. In addition to that I use thier gym for 4 hours every day. I usually work 6 or 7 days a week. If I total all that time up for six days, my total comes to 66 hours each week. All that heavy liftion is one heck of a work out and I count it in with my exercise. For a woman that weigh 108, I have some really big arms. I went from 9&1/2 inch biceps to 11&1/2 in just 6 months. My calves are only 11 inches.
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