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PostPosted: Mon Jun 13, 2011 11:42 am 
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For mountain bike rider/racers?

46 years old
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195 pounds
Bodyfat percentage is easily 20%. I like my pizzas.

Want to get down to 180.

Most importantly, want to improve the power to weight ratio.

Aside from my piggish eating habits that lead to 195 pounds, I carry more upper body muscle than your typical cyclist.

Here's the odd twist:

In my late teens and twenties I had sand kicked in my face a few times and took my bench press from 135 pounds to 300. I don't lift like that anymore(and I wisely avoid sand kickers) but I still carry the bulk/unneeded muscle mass. I have broad shoulders, pecs, and big arms(compared to most competitive cyclists)

Should I rely on free weights? High reps and low weight?

Should I check out kettle ball workouts?

Lap band??

I need to get leaner and lighter, is the bottom line, I guess.

Thoughts?


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PostPosted: Mon Jun 13, 2011 11:44 am 
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PostPosted: Mon Jun 13, 2011 11:55 am 
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crossfit.com

most exercises have substitutes for others in case you don't have the equipment. Or just go with all body weight exercises, stick with it for 6 weeks and you are in there.

"real" bootcamp method (not the guy in the park jumping around with a radio and MILFs)
pullups
pushups
situps/crunches
squat thrusts
burpees
8 count bodybuilders etc

Can be very simple 3 exercise pyramid, 3 days a week. pullup/pushup/situp
P P S (pullup - push up-sit up)
1-2-3
2-4-6
3-6-9
4--8-12
5-10-15
6-12-18
5-10-15
4-8-12
3-6-9
2-4-6
1-2-3


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PostPosted: Mon Jun 13, 2011 12:03 pm 
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I think it would be hard to kettlebell 15 lbs off your body if cycling isn't already causing sufficient weight loss. If that's one of your main goals, it's hard to fix unless you also fix diet.

6'2" here, down from 185 to 165.

Not a muscle man, but kettlebell, hill sprints, plyobox jumps, and other cross-fit inspired things have helped.

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PostPosted: Mon Jun 13, 2011 12:04 pm 
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ocd wrote:
crossfitendurance.com
crossfit.com

most exercises have substitutes for others in case you don't have the equipment. Or just go with all body weight exercises, stick with it for 6 weeks and you are in there.

"real" bootcamp method (not the guy in the park jumping around with a radio and MILFs)
pullups
pushups
situps/crunches
squat thrusts
burpees
8 count bodybuilders etc

Thanks for the constructive feedback! No milfs allowed??

Can be very simple 3 exercise pyramid, 3 days a week. pullup/pushup/situp
P P S (pullup - push up-sit up)
1-2-3
2-4-6
3-6-9
4--8-12
5-10-15
6-12-18
5-10-15
4-8-12
3-6-9
2-4-6
1-2-3


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 Post subject: 97
PostPosted: Mon Jun 13, 2011 12:11 pm 
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Last edited by Scott Forty G. on Tue Dec 06, 2011 7:56 am, edited 1 time in total.

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PostPosted: Mon Jun 13, 2011 12:28 pm 
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my friend who was already in good shape (ran the rock n roll marathon last year) toned up and slimmed down more doing p90x. It takes commitment though, of which I have none :lol: I did make it 3 weeks straight, and can say it is a great program and excellent core workout.


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PostPosted: Mon Jun 13, 2011 12:38 pm 
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p90x, Crossfit and OCDs system are all great ways to build lean muscle mass, but the only way to lose weight is burn more calories then take in. And even then, you can't cut too many calories or your body will enter starvation mode.

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PostPosted: Mon Jun 13, 2011 12:59 pm 
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I recommend circuit training. That way you will use the upper body muscle you have, and burn more calories. I like to do full body workouts. For example:
Body weight lunges, curl to press with dumbbells, step ups on toes, inverted pullups, jump-squats, pushups, burpees, and a bunch of sit ups. Do each for 30 seconds with little to no rest in between (except for sit ups). On your second set, try to do more reps than the first. Do at least 3 whole circuits. Good Luck


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PostPosted: Mon Jun 13, 2011 1:32 pm 
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I went from 215 to 180 over the course of a year. The way I did it was by eating better by sizing down my porportions and exercizing. Try to eat 6 small meals a day, and work out twice a day. You deffenitly dont want to eat less and ride more as your body well start stealing energy from your muscles instead of fat.
So my suggestion is to work out more, eat more better foods in smaller porportions and be consistent to your routine.


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PostPosted: Mon Jun 13, 2011 4:07 pm 
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I completely agree with boone29er and Scott Forty G. Weight loss is as basic as simple math: (calories taken in) - (calories burned) = weight loss or gain. The complicated part is the individuals commitment and deication to the process. We all know that change doesn't happen over and some folks are not very patient (me especially), so that along with the challenge of breaking old habits (dietary) and you get folks failing on their finess routine.

I have not yet met my ultimate fitness goals yet either, but I think I've made great strides in my efforts. I am currently 6' and 213lbs; I think I probably carry around more muscle mass than what I would think an endurance athlete would want. At my worst I was 245lbs and around 5'8 with a sweet pair titties! What has ultimately worked for me was what boon29er said; a commitment to better/healther eating and a life long dedication to exercise.

I am by no means of physiologist or personaly trainer or for that matter am I going to be featured on the cover of Men's Health (those fuckers won't return my call). But I am a physician and I have been there and done that when it comes to the gym and foods habits. If you'd like more of my advice on PT and nutrition please PM me I'd be happy to share what I know..... otherwise my fingers are tired... and I'm hungry


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PostPosted: Mon Jun 13, 2011 4:40 pm 
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