Going For First Competition

So I have decided to do my first fitness competition in April of 2014.  For the last couple of months I have been trying to drop my body fat.  It has been tough.  The fluctuations of my body weight drive me crazy sometimes. One week I was 187 lbs., and then the next week I was 180 lbs.  My goal weight has been 175 lbs.  The lowest I have been able to reach is 177.6 lbs.   Getting rid of those last two pounds has seemed to be impossible.

According to one of those hand-held body fat calculators I’m about 6-7% body fat.  If so, I definitely have weight that I can lose.  For males, there is about 2-4% fat, which is called essential fat, and for female, 10-12%.  When my body fat was calculated I was 179 lbs, which means 1.8 lbs for me is equal to one percent of body fat.  Therefore, if I’m at 7%, I have about 6 pounds of fat that I can lose, hopefully doing so, I will look like those guys above, which would put me at 173 lbs (my ultimate goal).

Four months to lose six pounds would ordinarily be an easy task for almost anyone, but when it’s reserve-fat --the fat under 10%-- it is tough.  I have fallen of the wagon a few times.  Over thanksgiving holiday period I ate a whole Mrs. Smith Apple (23.5 oz. approximately 2000 calories) to the face after eating dinner; it was so good, but not good!  

For the last couple of months I have been trying to limit my sweets to 3 or 4 a week.  The days I digress, I make myself pay for it, kicking my work out up a notch, trying to making sure I don’t see weight gain the next day; it doesn’t always work.  But as I said, my weight had been shifting.  That hasn’t happened now for almost a month.  I haven’t been over 181 (morning weight) in almost a month.  I’m drinking more than a gallon a day, so my body weight is going to rise during the day, but the morning is where it is at.

The lower abs I think are really key if you want to have a fitness-caliber body.  The top part of the abs always comes in first it seems.  Therefore, I have been doing more leg lifts, and full leg-raises to try to see a difference, hopefully, it will pay dividends in the end.  But as the days get fewer and I’m only down to weeks, I will certainly have to keep myself in check.

Don’t keep sweets in the house, because you’re going to eat them, probably all at once.

Mr. Felder

Avoiding The Plateau

Is this as good as it gets?  That is the question people wonder throughout life.  I can't answer that question for life in general, but I can give some incite into plateauing when working out, something that many gym goers face.

So, it has been years and you have been going to the gym regularly, giving full dedication, working your butt off, but for the last few months there has been no improvement.  On the bench press it's the same number of reps at the same weight.  Curling, the same.  Leg press, the same.  Everything is the same.

When you hit the plateau it is frustrating.  We go to the gym and workout to constantly be improving our body, to get stronger, to see desired results, and when that stops happening, we don't know what to do.  You probably have tried taking a week off, to let your body reset.  Well, if you tried that, you know it doesn't work.  After that week off you come back and nothing has changed; it's still the same old you, pushing the same old weights around, that is, if you didn't regress.

For some gym rats, when that frustration over not continuing to grow gets high enough they turn to that "juice".  I have had conversations with people when they make that turn.  They are sick of not progressing and looking across the gym while other guys are throwing up double what they are and they see those extras as the only way; well it's not.

But plateauing isn't just for the people in bodybuilder mode, it's for everyone that gets stuck in a rut at the gym or working out.

After water, the most important thing, even before protein, is even scale working out, which means, WHATEVER YOU DO TO THE FRONT YOU DO TO THE BACK!  I put the solemn command in caps, but think I need to stress it more, and of coarse, explain.

Whatever body set you have, that is the way it is going to grow.  Your body won't grow deformed from front to back.   Strangely, it will grown deformed top to bottoms.  What I mean is that you can have a massive lower body and a smaller upper body or vice versa.

Therefore, if your target is one part of the body, say your chest, then whatever commitment you put there, you have to put directly behind it.  So that extra set and that one more rep you give for your chest, well, you have to treat your back like it's your chest too.  The same thing goes for abs and lower back, biceps and triceps, quads and hamstrings, et cetera.   I have been guilty of such neglect and that is when you begin your plateau and you stay there unless you adjust.

As I said it comes after, make sure you get your body enough protein to grow that new muscle too.  I don't believe you need to go double you body weight in grams (150 lbs = 300 grams of protein), a little more than even is enough for a normal gym goer (150 lbs = 160 grams).

This is based on a person that weighs 150 pounds getting double, 300 grams of protein a day, and how many calories they would consume of that product:

Protein Shake

16 grams of protein for 150 calories

300 for 2812

Chicken Drumstick (100 grams)

18 for 159

300 for 2650

Chicken Breast (100 grams)

21 for 172

300 for 2457

Chicken Thigh (100 grams)

16 for 219

300 for 4106

Ground Beef (95% lean meat) (100 grams)

27 for 174

300 for 1933

Ground Beef (80% lean meat) (100 grams)

25 for 254

300 for 3048

As good as it is, it would be very hard to consume large amounts of meat everyday.  And the 95% lean beef has the highest ratio, to get to that 300 grams of protein, you would need to eat 2.45 pounds of it everyday.  I don't even want to calculate (you can though) what it would be for someone that weighs 200 pounds.   It would take 150 ounces of protein shake, that's way more than a gallon.

If you are trying to become the next Mr. or Ms. Olympia, then your protein intake needs to be higher because you'll be working out a lot more, but even two times is a stretch, because whatever you don't burn you store, therefore, you'll have to be at the gym (or working out) a long time, around five hours, to work off a 3000 calories diet to get 300 grams of protein, something that full-time bodybuilders do.  I will say, if you have that amount of time on your hands, then go for it.

But the number one is WATER.  When you exercise, even if you're not sweating, your muscles are losing a lot of water.  You need to constantly be giving your body fresh water, which will help get waste out of your body and burn calories doing so.

And another little helper, try switching up the placement of your grips every month or so.

Mr. Felder

Calisthenics and Weights

Trying to get that perfect body is tough.  It takes work, dedication, and discipline with your diet.  Although discipline with your diet is hard--not buying that candy bar when you stop for gas, refraining from those extra bites when you head back to the kitchen to put your leftovers in the refrigerator, or that late night snack--the hardest part when trying to achieve that desired figure or constantly improving your figure is consistently working out.

Just like with almost anything in life, having a great body takes commitment.  Those huge muscles and lean body figures take work.  It will be very rare to see someone with massive muscles that doesn't work out, although, there can be people with awesome genetics that naturally have a great body because of their metabolism.

But for the rest of us, we have an arduous task on our hands.  Trying to workout regularly is hard, especially when things keep popping up: birthdays, vacations, work, extra work, family members and friends visiting, and more.  The excuses can be there, and if they are, heart disease, obesity, shopping in the big and tall sections will soon be too.  And for some, that great metabolism that kept you looking great for years while you devoured anything you wanted usually disappears in your mid-thirties, and then you'll be with the rest of the world.

Everyone needs to exercise and take care of their bodies, no mater what they look like...

So, once you're fully committed, choosing your work out is big.  Beside cardiovascular exercise, which I believe should be very little (get that heart rate up at least once), the way you target your body is important.

The reason your cardo should be limited is because whatever calories you burn doing those exercises is all the calories you burn.  With weight exercises on the muscles, the body burns calories doing them, and then burns even more when the muscles repair over the coming days; that sore feeling people get after they workout takes a lot of calories to repair, unfortunately, not that sore feeling because you're getting old, the muscles soreness.  So you want to do more exercise to get that sensations.

So how should you workout? Calisthenics or weights? Both.

For years I had been going to the gym, getting more powerful, but I wasn't showing it.  After checking out a few Youtube videos and reading articles I found out more about calisthenics and saw what those guys looked like and I wanted to be HALF their size.

Over the next couple of weeks, I decided on a workout routine that had different variations and did it for a month at home (no weights); major results.  My body looked the best it ever had and I was happy.  After a month I went back to the gym, figuring I was going to "tear it up".  I got on the bench press figuring I was going to be able to do way more than I did the last time I was there, which was 225x14.  I got on the bench press and major fail.  My tendons hurt right away and the weight felt unusually heavy.  I was only able to get up a wimpy 12 reps.  I was upset with myself, and for a second thought about giving calisthenics up.  After working out for a week with weights I got on the bench press and put on 235 and was able to do it for 13 (my tendons stopped hurting); I could have struggled for 14, but decided not to ruin my other sets.  I continued to improve on the bench for the next month and in other areas, which was great.

I thought about calisthenics versus weights and came to a conclusion.  When I first started lifting weights, most people told me that it wasn't all about not being powerful enough to do it, it's about getting used to the weight, and your tendons being able to support the weight.  If you go to the gym and check out the people on the bench press you'll see sometimes they have weight on the bar that they can't do, and as soon as it goes down, their spotter picks it back up.  That is an advantage of using weights.

When it comes to calisthenics you're stuck with you body weight.  However, with calisthenics you're able to go deeper into the muscles tissue and get into those cells.  Yes, you have to do more reps, but in reality, it take just about the same amount of time to do 35 push-up as it does to do 12 or 13 reps of heavy weight on the bench press, if that is the amount of reps you like to do for a set.  The burn I get after 35 push-ups (remember different variations of  push-up) is more than I get when I'm doing sets of 225. Calisthenics in general also offers more flexibility when working out.  Your able to move you hands and body into different positions reaching different muscles, which is very tough to do with machines and straight bars.  And most importantly, you're able to do it in the comfort of your own home easily; not having to wait for your turn and the other aggravations that beleaguer you at the gym.

Furthermore, the reason I say not to just go with calisthenics is, if you are trying to have more power and move heavy objects you need weight; that stretch and force with heavy weight is important.  Calisthenics doesn't strengthen the tendons as much as weights do.  Therefore, if you are just concerned with looking great and SEEING improvement, then I would say calisthenics are the way to go, but that isn't for me, so I do both and it has been working.  I would say switch between calisthenics and weights every month; a four month dedication will produce wonders.

Don't forget about that diet though; working out vigorously doesn't give you a free pass to gobble down doughnuts and ice cream; one moment on the lips, forever on the hips, so choose wisely.

Mr. Felder

Kobe Bryant's Return

There was a lot of love in the city of angels for Kobe Bryant.  The Staples Center was almost filled twenty minutes before tip-off, something that is very rare no matter the sporting event.

The people wanted to see the 35 year old veteran take the court for the first time this season.  Not that any extras would be needed in his return, but the Lakers were playing the Toronto Raptors, the team Bryant scored 81 points against seven years ago.

With the Lakers' first possession, you could feel the anticipation in the air waiting for Kobe to get the ball.  Once the pass was thrown in his direction, the crowd erupted; the mamba had the ball, things for the Lakers were going to be better.  With the ball, Kobe worked he his way to his left and it looked like he was going to fade-away (the crowd cheered loudly), but instead threaded-the-needle to Robert Sacre down low for an easy two, and the cheers continued.

When Bryant's first shot did come, it looked like his first shot ever.  With little effort in the lane, Kobe put up a right-hook shot that missed everything.  By the time his seven limited minutes were up in the first quarter he was 0-2 shooting, with 2 assists and 1 steal.

Kobe returned with 6.27 left in the second quarter and soon went to the free-throw line.  He missed his first free throw, but made the second, scoring his first point of the NBA season, receiving a loud applause.

With 5:14 left in the second quarter Bryant scored his first field goal after pumping faking twice and kissing it off the backboard with DeMar DeRozan on his back.

The half end for the Lakers with Bryant receiving a stand ovation as he dribbled the clock down waiting to take the last shot.  Unfortunately, it was for not, his shot was blocked by DeRozan.  Bryant finished the half playing 14 minutes, shooting 2-5, four rebounds (skying for one of them), three assists, with three turnovers.

For the Raptors, Amir Johnson was having the game of his life.  By the end of the half he had 23 points, which was three short of his career-high for a game, helping the Raptors lead the Lakers 51-47.

The third quarter for Kobe looked ugly, continually turning the ball over, trying to squeeze that ball where he shouldn't have. The Raptors were able to open up a large lead, but the Lakers' bench did their best to keep it close, but the Raptors responded whenever it got close.

Kobe checked back in with a little less than 7 minutes to play with the Lakers down 8.  He continued to turn the ball over, finishing the game with eight turnovers, shooting 2-9 with 9 points, 4 assists, and 8 rebounds. The Raptors won with the final score 106-94, dropping the Lakers back to 500 in a tough Conference where being 500 means not making the playoffs (the Eastern Conference it usually does).

Nick Young played well for the Lakers, hitting some heavily contested shots, as did Xavier Henry.  Paul Gasol struggled shooting 3-11, but was active pulling down 8 eight rebounds (6 in the first half). Amir Johnson created  a new career-high in the win reaching 32 points.

But the Lakers losing that game doesn't matter too much to anyone right now, it could down the stretch, but the story is all about Kobe Bryant for Laker Nation and much of the NBA.

The excitement level for Bryant's return was high, but no one expected an amazing performance from him; everyone just wanted to see him play again.  There were questions to be answered though, could he still compete, how well would he move, how much rust would be on his game, and would he play the following game?  The latter wouldn't be answered till Tuesday, but the others could receive a grade.

There was a lot of rust on his game.  At times it seemed that he could barely dribble the basketball, not showing the usual cadence that he has, losing the handle of the ball and shooting 22% from the field (C-).  He was able to move.  He didn't get beat off the dribble and played tight defense when he was one-on-one.  He was able to elevate on his jump shot, pushed the ball up the court a few times, and did a great job rebounding (B+).  He really wasn't competing.  The Raptors ended up having a 16 point advantage when Kobe was in the game.  His turnovers and poor shooting didn't help the Lakers (D).

Yes, it was an overall terrible first impression for the rehabilitated man, but I wouldn't read too much into it.  I would honestly sum it up to him being nervous, knowing the people would be dissecting everything he did or couldn't do.  He has been in the NBA for more than half his life and is one of the greatest the game has ever seen, but that doesn't mean he doesn't get nervous.


Mr. Felder

My Diet

My cousin recently disagreed with my diet.  He referred to it as a starvation diet.  I only try to eat two foods, white rice and meat, preferably, pork or chicken.  Will I pass on a nice steak or tuna? Certainly not, I love a bloody steak, and as for sushi, (particularly, tuna and salmon) that's meat and rice perfectly combined.  I will still grab a slice of pizza once a week or so, and there are of coarse other substitutes that happens as well.

But generally speaking, my diet is chicken or pork and rice every night.  I love it.  I play with the seasonings and the way I prepare and cook it; I don't get bored with it.  I have been eating this diet for years.

Why does my cousin consider this a starvation diet?  Well, if you noticed, I haven't mentioned a single vegetable yet.  I don't hate vegetables like a child.  My body has never "accepted" vegetables and eating them is basically a waste of time, literally, sorry.

I like vegetables and highly encourage people to eat them.  Spinach with olive oil and garlic is amazing.  Spinach is high in vitamin A and particular ones are high in vitamin K, which is great for cuts and skin.  Carrots are great when fried, green beans with black pepper is good, and asparagus is nice when grilled.

As for me, there are no vegetables in my normal diet.  I also eat large portions twice a day.

You can find your suggested calories intake in the link below, I set mine to little or no exercise.

http://www.webmd.com/diet/healthtool-metabolism-calculator

I round in about 2200 calories a day.  That gives me 1100 per meal, which gives me a better meal that can be greasy and taste better, verses those that like to eat 5 small meals a day.

But what about your metabolism, it will be slower?

I know I'm not a scientist, but it doesn't matter.  I don't like eating breakfast and for most trainers and workout enthusiasts they think that is a big no-no.  I don't agree, and here is why.  Not scientist disclaimer already mentioned.

When you wake up in the morning, your body has basically been starved for eight hours, give or take your eating habits, which means, while you slept, if you didn't engage in gluttony the night before, your body used some of its reserves to function and repair your body.  And your body reserve is fat, not muscle (it would take days of starvation before you're body started eating muscle to maintain).  You can measure how much fat you lost by weighting yourself before you go to sleep and weighing yourself before "all morning" activities.  I found that based on workout activities the day before I range from .40-.80 pounds in weight loss.  Since my body is in reserve mode when you wake up, the time when you lose the most weight (beside exercising and running, which is water weight mostly), why would I want to stop it immediately?  If you are trying to lose weight, you want to have your body in that mode as long as possibly.  Therefore, forgoing breakfast makes that happen.

As for me, my weight does fluctuate.  There are some days I don't care to stick to my diet and calories intake plan.  But I'm currently 180 and dropping.  A few months ago I stuck with it and made it down to 177.  I'm going to try to stick with it longer this time and make it down to 175.  But just like I mentioned in an article previously, water is the key to it all.

Mr. Felder

The Flaccid Eastern Conference

Things have never looked so bad in the Eastern Conference of the NBA.  It is sad, unbelievable, ridiculous, and most of all, a joke!

The Boston Celtics, with their best player, Rajon Rondo injured and yet to play this season, are in 4th place in the Eastern Conference.  Wait for it...they are 8 and 12.  Just so there is no confusion, they have won a total of eight games and compiled twelve loses and they are in fourth place in the Eastern Conference.

Just so we can get some perspective, the 4th seed in the Western Conference, the LA Clippers. And their record?  12-7!

Most dedicated basketball fans know that the West has been for years a harder conference than the East. Last year, the Milwaukee Bucks finished the year with a record of 38-44 and settled into the playoffs with the eighth seed.  In the last ten years, there have been two seasons where two teams finished under 500 and made it to the playoffs.  Not in recent memory has a team been under 500 in the west and made the playoffs, in fact, in the 2007-2008 the Denver Nuggets finished 18 games above 500 and were only the 8th seed.  If they were in the East with that record, they would have been comfortably in the 4th seed.

Simply put, the Eastern Conference is a fiasco.  The Indiana Pacers and the Miami Heat are so far ahead of everyone else.  It would take a miracle to change the inevitable, Pacers-Heat rematch in the Eastern Conference Finals.  And I'm looking forward to watching; Paul George is the next Kobe!

The other thirteen teams are just going through the motions, at least they are making money while doing it.

Mr. Felder