DSNN Healthy Living Challenge

[Arthur]

As I mentioned in an earlier post on the Moore County Kennel Club Dog Show. I am motivated to get fit by the professional handler Chris Manelopoulos who shows standard poodles. He and his wife both have undergone a transformation converting fat to muscle and both look great. Cheryl recently mentioned Serena Williams' need to shed a few pounds too. With the help of Andy and his contacts, I was able to reach Serena and she too will be joining us in our DSNN HLC.

Many of us have done this sort of thing before, but I realized yesterday that as a group, we can share our knowledge to make this easier for each of us. I am hoping that we can share our goals and progress as we go along and help each other to succeed.

I will be attempting to go at this differently than I have in the past. Usually I focus on simply increasing aerobic activity and dieting. This usually fails as I initially am unable to maintain 5 days a week of aerobic activity without increasing my caloric intake. I eventually, stop running, keep eating and the result is weight gain.

So here is my new plan. Any comments, suggestions, or verbal bashings are encouraged.

DSNN HLC

1. Cut complex carbohydrates
2. Focus on living and eating healthy: 3 meals and two snacks/day (or 5-6 small meals/day)
3. Focus on weight training and increasing muscle mass to increase metabolism and strengthen body so that it can endure aerobic activity - every pound of muscle will increase basal metabolism by 30-50cal per day.
4. Interval training
5. Increase water intake to 1 oz/lb of body weight
6. L-Leucine added to water to prevent catabolism (about 1/2 tsp to 20oz of water)
7. No carbohydrates 3 hrs prior to exercise or 2 hours after exercise.
8. If you eat carbohydrates wait six hours before consuming more carbohydrates.

[doberdogsfd]

I like it except for why would be cut complex carbs?
We need complex carbs for energy and to properly uptake protien into our blood stream for use by our muscles.

Here is the breakdown I will gaurentee cuts body fat and increases muscle mass.

60% Protien
30% Carbs ( complex)
10 % Fat
Eat every 2.5 hrs- 3hrs.

Learn it...live it...love it!

Carbs are fine. What you want is to remove White Death( simple carbs) from your life...refined grains and sugar.

Immedialety after a work out one should take in some simple carb....recovery drink for example. Why? Because it it drives your insulin briefly and we like that to a certian point. Coupled with a boost in your HGH, it grows muscle!

Protien intake is the most improtant thing. No less then 1 hr after working out...eat a meal or use a high quality meal replacement shake.

Here is th eother secret...cardio in th weAM as soon as you get up. Coffee..black and H2O are the only thing allowed. 30 minutes in your heart rate will burn the fat off you.
You want your body glycogen depleated. No food. You will burn stored fat...not the stuff you just took in.

I will chat some more...certianly off line with you Arthur. Ring me.

Cheryl

[andyhilt27]

My contact swears by protein (fish) and complex carbs (rice) or whatever is edible in the jungle.

http://www.militaryphotos.net/forums/image.php?u=2646&dateline=2005

[Elaine]

Soon as I finish these CC cookies, and wipe the chocolate smears off of the key board… I fully intend to re-read this thread and make a real commitment to my health, weight and overall fitness… I expect to be able to start tomorrow, or Thursday at the latest… but a absolutely no later than Saturday or Sunday… unless there is really good weather for dieting on Monday or Tuesday of next week… but really, shouldn’t we all wait till the first of the month… or the first of the year.

and Andy, I love your new kennel logo... so I did up a little ad for you

http://i394.photobucket.com/albums/pp21/logresfarm/oooAHilt.jpg

[andyhilt27]

You know, actually I was thinking of honoring the elite somehow either by a kennel name or litter theme.

I was reading up a few months back about the use of insulin with steroids by body builders. I can't believe this. Pretty damn dangerous.

In my youth I was around 155 pounds. I had great muscle mass. I wasn't much into body building but I could bench 180+. I figure anytime you can bench in excess of your bodyweight your doing good.

I am supposed to be riding my bike as part of my physical therapy for my knee. I have gotten around to it yet.:D They want to see how far I can get with the PT before going in there. I have arthrofibrosis. I am seeing one of the best knee surgeons in the country if not the world.

If you are familiar with motocross or freestyle motocross you certainly know Travis Pastrana. He has a show on MTV....Nitro Circus. Well, he trusts Dr. Shelbourne with his knees. I just wish I went to him for the initial injury.

[doberdogsfd]

Andy....Keep up with you PT!!! It does help, take my word for it. Push and do not back off of it!

As for your Insulin and BB semi - inquiry. Any use of insulin other then under a DR's expresss instructions is really dangerous!!!!

Insulin ( or IGF ) is commonly used.
If you stimulate your insulin in a natural way like taking a very high simple carb recovery drink immediately after training, you are fine. It spikes your insulin and really does help to grow your muscles. Trust me...your muscles need the simple carbs and you will feel better if you use it that way.

I do not recommend any type of high simple carb for anyone except immedialety after training.

The average person doesn't need anything but H2O for recovery. They do not train hard enough.

My motto: If you have trained legs and not vomited, you haven't trained hard enough.
I have lived by that for over 25 yrs now. i had and still have pretty freaky wheels.

I am 155 now Andy....off season....I tried always to be at 180-190/ 8-10 % BF....sometimes 15.
My average bench, 185-225. My best( which is never done as a "working weight" 285.

My squat would scare you.....:D....it did Bob the first time I trained legs with him. LOL! He became really scared when I asked if he felt ill. He said " Yes!" , looking rather peeked. I walked across my gym, grabbed the trash bucket and told him "Nice job! You can keep training with me. Now Nancy, sit into it and you you will really be working."

Cheryl

[andyhilt27]

Post some photos from the past Cheryl, please. Cheryl are you a fan of MMA? If so what do you think about Gina Carano being defeated by Cris "Cyborg" Santos. That woman is unreal......I don't think she is natural, I think she had some help. She is from SA....nuff said.

I believed Carano would lose. She did put up more of a fight than I thought she would have. She needs less fat and more strength. I believe if she works more on her ground game she could defeat Cyborg. Here is a link to the fight:

http://www.youtube.com/watch?v=JXKOWihinBU

[doberdogsfd]

I think the MMA is a blast and it is great to see the chicks out there kicking ass! I wish it had been an outlet for me at the time I was young enough to do it.

I did however give up every other sport for BB. I stopped riding due to the risk of injury....you just have to. There isn't much room in one's life for anything but the training. I showed dogs....pretty much it.
That was a huge pain in the ass! Traveled with a huge cooler for me and the dog and found places to train if I was on the road.
Gwen didn't know what quite to make of me. Gwen treated me a tad different then she did the rest of her clients though, that was for sure. :)

I will dig out the pics Andy....I have some fun ones! I never scanned them in and none are up in the house. Dogs are all over the place though! LOL!!

Natural vs. being on. Whatever floats your boat man. I like the Cyborg look. She is tight and hard..... carries what I believe the kind of muscle a MMA fighter should.
Cerano is a good fighter....she needs muscle and not to be smooth. The smoothness is lack of hard weight training and a high carb diet.

Americans in general are smooth. I like that harder, bigger look. SA and Euros have a different mind set on the Gear. Not so much stigma around it and understand it better. Our puratanical out look tends to leave us putting baseball players on the stand and torturing them.

Gear doesn't put the bat on the ball or pick the weights up for you.
Blood, sweat, focus and a determination to be something does.


Cheryl

[Lou's mom]

DSNN HLC

1. Cut complex carbohydrates
2. Focus on living and eating healthy: 3 meals and two snacks/day (or 5-6 small meals/day)
3. Focus on weight training and increasing muscle mass to increase metabolism and strengthen body so that it can endure aerobic activity - every pound of muscle will increase basal metabolism by 30-50cal per day.
4. Interval training
5. Increase water intake to 1 oz/lb of body weight
6. L-Leucine added to water to prevent catabolism (about 1/2 tsp to 20oz of water)
7. No carbohydrates 3 hrs prior to exercise or 2 hours after exercise.
8. If you eat carbohydrates wait six hours before consuming more carbohydrates.

1. okay. tortillas are much easier than bread anyway.
2. Can I spread 'em out for my work schedule, like so:?
Work: Breakfast burrito, late-ish brunch, mid-afternoon healthy snack, dinner, healthy dessert, late-nite snack.
Day after: Breakfast, (de-)hydrate, lite snack, nap, early lite dinner.
Day before: lite brunch, mid-afternoon snack, maybe lite dinner
3. Hmm, most of my work challenges are anaerobic: I know I want/need to improve my respiratory efficiency for sustained work, does muscle mass help w/that?
4. Does hauling 45lb EMS bags to/from every call count?
5. WHAT?? :eek: That's 3(ish) gallons a day. Fluids in, fluids out, and where I work now, there aren't very many trees to hide behind w/o the full moon shining....


Sheesh, I need a nap now...


But more seriously, good on ya for wanting, and being willing to work, to get healthier! I look forward to seeing how you progress.

[dobesign]

Carol...it might help to tel them you are a fire fighter/emt...:eek::cool: