3 Fat Chicks on a Diet Weight Loss Community

3 Fat Chicks on a Diet Weight Loss Community (https://www.3fatchicks.com/forum/)

- Ideal Protein Diet (https://www.3fatchicks.com/forum/ideal-protein-diet-236/)

- - Men on IP VOL2 (https://www.3fatchicks.com/forum/ideal-protein-diet/265005-men-ip-vol2.html)

Quote:

Originally Posted by mammoth357 (Post 4478480)

Hey H...AWESOME job man! You look great!
Cheers
Jake

Quote:

Originally Posted by hyrysk (Post 4475827)

Looks like a great weekend ahead. Going to reinstall the carb on my Harley and ride untill I have to get cleaned up for work on Monday. I need some stress relief.

Hey H....great plan! I am leaving some wind-therapy time this week...whichever day looks best...wife and I are hittin it for the day! Autumn here and lots of leaves down already, days shorter and much cooler so have to grab some while still can!
Jake

Quote:

Originally Posted by mammoth357 (Post 4478487)

Nice thing about Texas is we ride all year long.:D We might have Ice in the morning and 70's by lunch just never know. I have learned never to leave the house without a jacket. I have had to stop and buy 2 because the temp droped 30* in less than an hour on me.

Know what you mean H....wife and I have rain suits, sweatshirts, and jackets in saddle bags at all times! Night-time here right now is in 40's and 30's some nights and day has been low 60's...I am in Adirondack Mtns upper NY so gets cold early here....and the snow gets deep when it comes! I try to ride long into the season as possible but usually have to put the bike up for the winter around early November and sometimes in October. Last year we had snow mid October...long winter stretch with no Harley!

I know what you mean. I lived in Rome, NY when I was a kid and my dad was in the USAF. I used to love the snow.

Talk about getting right back into the swing of things with this diet after our mini-vaca (which went ok, but I know some meals were way off the plan) I went in for my weekly weigh in today. I put on 3.4 lbs, but my % Body Fat went down 1.6%. That tells me that what I put on is mostly 'water weight' and should come right off. My coach said she wants to see at least a 4 lb loss next week. I said sure thing.

Quote:

Originally Posted by hyrysk (Post 4478458)

Here is the one I use. Start easy and work into it. Good luck.

7 day rotating workout schedule

Basic workout schedule:

Monday – Upper Body Weight lifting and some sort of stomach exercise.
Example routine:
• Bench Press – bar or dumbbells 3 sets of 8 reps
• Incline Bench Press - bar or dumbbells 3 sets of 8 reps
• Shoulder shrugs - bar or dumbbells 3 sets of 8 reps
• Military Press - bar or dumbbells 3 sets of 8 reps
• Lat pulls – bar 3 sets of 8 reps
• Curls - bar or dumbbells 3 sets of 8 reps
• Stomach - Finish off with Planks and side planks (look up examples on the internet). Best ab exercise!

Tuesday – 20 minutes of walking or running – eventually increasing to 45 minutes
(I prefer running bleachers, hills, or wind sprints. I think it is more fun/less monotonous, and more beneficial. Because again, your body has to metabolize/repair itself.

Wednesday – Day off. Which means walk in the neighborhood, stretch, etc. There is no such thing as days off where you do nothing

Thursday – Leg Day.
Example routine:
• Leg Press – 3 sets of 8 reps
• Squats - 3 sets of 8 reps
• Leg extensions - 3 sets of 8 reps
• Leg curls - 3 sets of 8 reps
• Calf raises - 3 sets of 8 reps
• Planks!

Friday – Upper Body Weight lifting (again) ..
Example routine:
• Bench Press – bar or dumbbells 3 sets of 8 reps
• Incline Bench Press - bar or dumbbells 3 sets of 8 reps
• Shoulder shrugs - bar or dumbbells 3 sets of 8 reps
• Military Press - bar or dumbbells 3 sets of 8 reps
• Lat pulls – bar 3 sets of 8 reps
• Curls - bar or dumbbells 3 sets of 8 reps

Saturday – 20 minutes of walking or running – eventually increasing to 45 minutes
• Planks!

Sunday – Day off. But I would move your body because when you do you allow it to heal and recover via the movement of lactic acid.

Monday – Start cycle again

Lifting Tips:

• Keep intensity high
• Weight lifting - do 3 sets x 8-12 reps per set
• Rest no more than one minute between sets
• Try and “super set”
• Be consistent!

Seriously you are my hero! couple questions though:

what do you mean by keeping the intensity high?

what is a super set?

i also don't want to slow my weight loss down (maybe perhaps speed it up by increasing metabolic rate :) ) but should i increase my caloric intake by eating extra packets or protein?

do i need to increase my carbohydrate count also?

thanks again!

Quote:

Originally Posted by icurnvs (Post 4478586)

Intensity in weight lifting has to do with level of effort meaning you don't want to do many reps of low weight but fewer reps of high weight.

Superset means to do two different exercises with minimal rest between the two.

Assuming you want to stay on the IP diet for now I would suggest lower volume and greater intensity than he is reccomending. He is reccomending a beginning body building routine and while I would normally reccomend something very similar for someone on the IP diet phase 1 the better routine in my opinion would be something like Starting Strength.

http://startingstrength.wikia.com/wi..._Strength_Wiki

Regardless of what you decide to do you need to start with very light weights and focus on learning property technique. If you increase the lbs every workout you'll get to heavy weights rapidly but the important thing is to learn the right technique so when the weights get heavy you can avoid injury. It is VERY easy to injure yourself when lifting heavy weights and then you'll be out for weeks if you're lucky and months if you're less luck and god forbid you injure a shoulder or knee you might never be the same.

John is right it is a bodybuilding routine. Used for toning and defining mostly thats why it works so well with people on high protein diets.

I usually have an extra packet. normally one of the higher protein packets like Peach Mango since it has almost no carbs and 20 gr.of protein.

Make sure you start easy and don't try to progress to fast. consentrate on technique and not how much weight you are lifting.

Good luck.

Time to rise and shine guys!...bottom of the second page, can't let that happen!

Morning starts at 5am it just stays real busy until lunch time

You know its bad when Cucumber salad becomes comfort food

Quote:

Originally Posted by hyrysk (Post 4479521)

You know its bad when Cucumber salad becomes comfort food

LOL...that is how I am, I ALWAYS have them at the house are the baby gerkins with splenda!

Hey just checking in. I had a few NSV's. A buddy of mine started IP after following me on FB. He called this morning on my way to work and told me about his losses after a month and to thank me for encouraging him. It made me feel really good to know I was able to help out a friend. I thanked him for calling and motivating me.

Tonight at 7 there is the first of two meetings to discuss the vote on election day and weather we will get rid of my police department. Today is my 17th anniversary here.

Last night I took the bow hunter safety class with my 10 year old son Jack. He aced his test with a 90%! I am very proud of him. Today I stopped by the local gun shop and put a little Ruger .357 bolt action rifle on layaway for him. He takes the regular hunter safety class on the 14th of October and I will give him the little rifle then. He only weighs about 70#'s and I searched felt recoil tables last night looking for a good round for him. I think I found the right one and can't wait to see the look on his face!

I hope you are all doing well.

Kind of gives you a nice feeling to know you encouraged someone while doing something for yourself.

Enjoy the time with the kid outdoors. Taught my daughter how to shoot her bow when she was 8 and then I gave her a 30 cal. carbine to hunt with. She enjoys going hunting almost as much as I do. We are supose to go dove hunting this weekend but it looks like it may rain. The Trace Atkins song about fishing with his little girl sums it up nice.:)

In Michigan we had a early season youth hunt last weekend. I took my 11 year old daughter hunting for the first time and got a 6 point buck. Very exciting time with daughter. She is hooked. Now have some lean Venison for the diet.