yashsingh1/xdaforums huggingface dataset:
[Off-topic] Dirk:
[MENTION=4186558]roofrider[/MENTION]

How impressive is this?

[YOUTUBE]BzlJ_xDzmdg[/YOUTUBE]
[Off-topic] roofrider:
Dirk you're pretty much hitting your max which is GREAT! You are an Elite Endurance Athlete!! :good: :cool: Keep it going.

I'm going to be ecstatic the day my resting heart rate decreases.

That guy is beyond awesome. :eek:

So is this guy at 84.

[YOUTUBE]nGcIzEzGc1w[/YOUTUBE]
[Off-topic] Dirk:
It will, just keep going! As far as me being an elite anything, i think it's more likely that the 25 years of smoking damage means my heart has to work harder to supply oxygen to my muscles when they're stressed. It's been a while since i've had a Cardio free day though, and i'm coping fine with the extra work, so i'm happy about that. Not ready to start doing Ironman Triathlons or anything yet, but it's all good! :D

Wow! Now that is impressive. :eek:
[Off-topic] Ichigo:
Finally warm enough weather for running. I ran my first mile of the year. Got 6:05. Not too bad for my first time.
[Off-topic] Dirk:
Not bad at all! I have no idea what i could run it in. When i was running a few years ago i could do three miles in 19 minutes, and the furthest i ever ran was 12 miles. That one almost killed me though! :p
[Off-topic] Dirk:
Skipping is great exercise. What makes you think your stamina is bad? How long do you skip for? I would say if you were to start running, stick with it and you'll end up loving it. The trick is to set goals to meet. Aim to slowly increase distance/decrease time, improve a bit each week.

For general conditioning and strength you can't beat doing some simple home exercises to begin with. Press-ups, Crunches, Pull-ups can all be done without having to buy weights. A few sets of each every day is a good start and doesn't take much time.
[Off-topic] Dirk:
Do exercises in sets. 15 Crunches is fine, but do another set and then another. Push-Ups and Pull-Ups can both be done with help at first. Push-Ups on your knees until you have built up some Tricep strength, and Pull-Ups you can take some weight off by not lifting your feet off the ground until you are strong enough to do so.

Do you have access to a gym?
[Off-topic] Dirk:
Get a job on a building site to help pay for these things. Hard physical labour will pack on the muscle, make you fit and learn you a thing or two at the same time!
[Off-topic] roofrider:
Lol, jog mate.
[Off-topic] Dirk:
You're looking at it the wrong way. It's not 'you don't jog because your stamina sucks', it's 'your stamina sucks because you don't jog'.
[Off-topic] Ichigo:
You keep on doing it everyday and eventually you'll gain stamina and will be able to do it longer.
[Off-topic] Dirk:
This weeks weigh-in, still on my fat loss target. Another 1KG gone, down to 85KG. :victory:
[Off-topic] roofrider:
Good! I'm just gonna stick to 10/15 mins of caidio 3 times a week, gaining weight is hard as it is. Sorting out my diet again..it went downhill and it's been there for some time now, hope to gain a little something at least before the end of this month.

Lol. My dad was watching Never Back Down 2, pointing at Michael Jai White he said to me "Make use of the gym and get your body similar to his." Easier said than done. :mad:
[Off-topic] Dirk:
Have you ever worked out what your calorie requirements actually are, and what your daily intake is?
[Off-topic] roofrider:
Did that when starting out, required intake should be 2500 - 2700 calories. It's a little difficult of accurately to calculate the calories for the food we eat here (or maybe i don't know how to do it, like rice for e.g.), but my current intake should be in the range of 1500 - 1600.
[Off-topic] Dirk:
You're in a 1000 calorie per day defecit and trying to gain muscle? :eek:

First thing you need to do is to start eating!
[Off-topic] roofrider:
Om Nom nomnomnom nom :D I'll straighten it out asap.

What does your pre workout diet look like?
[Off-topic] Seraz007:
weight loss problems? i need to GAIN weight :p xD
[Off-topic] Dirk:
I just eat normal meals at normal times. No supplements, stimulants or snacks.

If you're finding it hard to get the calories you need through meals, you could do worse than having a few protein shakes through the day. Get some nice powder, mix with skimmed milk and fresh fruit for a delicious and nutritious snack. A good blender makes it painless! Maximuscle do some nice tasting powders.
[Off-topic] Dirk:
Are you light on your feet like a professional boxer or are you slamming repeatedly into the ground and jarring your spine?
[Off-topic] roofrider:
I've thought about powders a few times in the past, but since the quality ones like ON and Maxi are all imported here it gets a little expensive. I am considering it, i'm still drinking that ungodly carb rich concoction you know :D except it's not that ungodly now.
[Off-topic] Dirk:
Don't you have Chinese Takeaways in India? I could easily add 1000 calories a day to my diet that way. :D

What does your daily food intake look like at the moment?
[Off-topic] roofrider:
:D Yeah, but we don't eat that, pizzas and whatnot everyday.

Currently 3 square meals a day and with that concoction post WO and 2-3 bananas. If i do end up grabbing that Gold Standard Whey in a couple of days then i'll redo my diet.

Aaaand i got it. I gots whey now. :D
[Off-topic] Vauvenal7:
Hey guys, so i am done laying around or just sittn in front of my laptop (did this after the army...its still a must here, for 6months though...and thats about 2 years back now)

Now i wanna work out, get cardio, bit more muscles and my belly should change from fat to muscle too

Will read all your links when i am back at my laptop cus my mobile internet is kinda crappy here

A bit about me:

21 yo

167 cm small

67 kg (dont know the fat percentage but gues after some photos ive seen i hang around between 20-25% and i wanna get down to 13-15)

What shocks me is that my "idle puls" is around 80-85 bpm, want to get down to 70 for now

I did some running and at around 7km/h i was up on 180-185 bpm...so basicly for now my cardio is kinda not here xD

Got one question before i start to read the links in the OP: how bad is it to run at such a heart rate? I cant really imagine that beating with 180 bpm is quite healthy...and also how would you recomend to get better cardio besides running (when i run slower my knees and feet in whole starte to hurt, so i need sth else to get my cardio right, so i can the 7km/h with a rate of round 130-140)

Also i prefere workouts which i can do at home, i have 2 short barbells, crosstrainer, treadmill and thats about it

Greets Vauvenal7

Sent from my HTC MyTouch_4G_slide
[Off-topic] roofrider:
[MENTION=4931495]Vauvenal7[/MENTION] Scooby is your man, all his workouts are home based. http://scoobysworkshop.com/

I don't think 180 bpm is unhealthy if it's not tiring you to the extremes. Keep at it and your heart rate will reduce after a few weeks.
[Off-topic] Vauvenal7:
Yeah i checked out his webside and it is very good

And no it wasnt too tiring cus i ran like this for about 45-50min

Also scooby's webside says that my cardio heartrate should be between 100-170 bpm

So i dont really know if 180 is far over the top or not

Greets Vauvenal7

Sent from my HTC MyTouch_4G_slide
[Off-topic] roofrider:
Don't worry about that, Dirk's heart rate is in the 180s during his cardio and he's not exactly in his 20s either. :p

And his resting heart rate has reduced amazingly because of that.

It's great that you are able to do such intense cardio for 45 mins!
[Off-topic] Dirk:
I think mine only gets that high when there's a honey doing Adductor work opposite me. :p

At this weeks weigh-in, again i met the target. One more Kilo down for a total of 84KG. Yeay! :victory:
[Off-topic] roofrider:
Are you starving yourself? :eek:
[Off-topic] Dirk:
Not even! I thought it would have gone up again after being a piggy this weekend, so it came as something of a surprise. The law of diminishing returns becomes a factor at some point though. Once the BF % reaches a certain level the body goes into drought mode and tries to hang on to what it has. That's when you're hungry all the time and the weight comes off real slowly. That's when you have to be really disciplined! I'm not there yet though.
[Off-topic] Vauvenal7:
So I can keep running at this heartrate without bothering?

Cus like said, if I run slower I sort of loose the rhythm and it hurts my knees and legs in whole after about 10min

Greets Vauvenal7

Sent from my HTC MyTouch_4G_slide
[Off-topic] roofrider:
How are your shoulders and elbows doing? Still no lifting?

You can, also make sure your running technique is correct. I'm not a runner so can't help you much there but afaik you shouldn't be landing and banging on your heels, mid-foot maybe? I dunno exactly. But float like a butterfly, that's what you need to do. :D
[Off-topic] Vauvenal7:
Its only that I stomp as an elephant when I run slow

If I keep the 7km/h I float like a butterfly xD

Thanks for the information

Greets Vauvenal7

Sent from my HTC MyTouch_4G_slide
[Off-topic] Dirk:
As long as you're not feeling ill from doing it, you're fine. I know what you mean from slowing down. It feels awkward. You have to go at your own minimum speed at least.

It's never stopped me lifting entirely, it's just limiting what i can do. That said, i've stopped all Shoulder work for the last couple of weeks in a push to get that better, and it's working. The Elbows are improving too although it's all very slow progress. Just got to be patient, but there's light at the end of the tunnel.

How's your training looking atm? Have you solved the calorie conundrum?
[Off-topic] Vauvenal7:
Yeah i dont feel sick or anything

But my concern was that my father said that beating at that rate is not good for the heart

So I wasn't pretty sure about that

But when my age is listed up to 170 bpm I guess the heart can handle the last 10 too xD

Will also try swiming too and maybe if I find I good way through the city I could ride on the bike to university

But that's a thing I am still not enthusiastic about cus I hate riding the bike through the whole city (too many cars and ppl I have to look after)

Greets Vauvenal7

Sent from my HTC MyTouch_4G_slide
[Off-topic] roofrider:
My shoulder has not bothered me since the last 2 weeks at least.

Yup working on it atm, able to eat up or rather drink up about 1k calories in a couple of shakes (one in the morning and one PWO) and about 55g of protein in total in those shakes.

[MENTION=4931495]Vauvenal7[/MENTION] The treadmills in my gym are all in miles so i just checked my running speed in kilometers and guess what!

My preferred jogging speed is 5.5 mph = 8.85 kph. 7 kpm is only 4.3 mph, that's roundabout my brisk walking speed. :D Yea, anything below 7kms must be really awkward for jogging. You did say you have a CT, so why not give that a try too?
[Off-topic] Dirk:
That's great man. Aim to consume slightly above maintenance calories and you're gonna start seeing gains. :good:

The treadmills in my gym have presets, the slowest of which is 9kph. That's a comfortable long distance jog for me and the preset i'll warm up with. I'll go 10/11 when i'm stretching my legs more, but then i'm not a keen runner now. I've done 15kph over 3 miles before, which is my best.

7kph would be awkward, as you said.
[Off-topic] Vauvenal7:
I know its slow xD

But I am (at least I guess so) smaller than you are, and therefore I have not that range

Also once my cardio is up again on an acceptable level I'll be aiming at the speed

I am just coming from extreme couchpotating 2y straight^^

And about the CT, I keep that as an option when I can't run cus its raining or if I just hurt my knee or sth

Greets Vauvenal7

Sent from my HTC MyTouch_4G_slide
[Off-topic] Dirk:
Between a Cross-Trainer and Treadmill, i'd use the CT. I just know that running every day would destroy my joints now. :(
[Off-topic] roofrider:
I got one of the trainers in my gym to admit that he had taken steroids once, it wasn't hard really lol.

He's not bulky, weighs only 78 kilos...but i always suspected steroid use because his veins were just too damn big even when he's not flexing and lots of acne on in face.

He said when he was competing in bodybuilding he had used it once with doctor's advice, seemingly gained 10 kilos in a year. Poor guy's face is ridden with acne now.

In other news, i'm battling with a fish oil pill that is stuck in my throat for the last 10 mins or so. It is horrible. :eek:
[Off-topic] Dirk:
How the fck did that happen? :eek: I would down a gallon of water and hope for the best. Is it cleared now?

Did you see that Bigger, stronger, faster, better (whatever it was called) documentary yet? What did you make of it? I came away from it thinking it would be really handy living across from the Mexican border if you're a Powerlifter!
[Off-topic] roofrider:
Haha, guess my throat wasn't lubricated enough, it cleared itself in 15-20 mins. I think it dissolved right there in my throat and slid down. :eek:

Yep, watched it. The mass monsters in bodybuilding never really appealed to me, and then there's that big biceps guy Greg Valentino. Gross!

I don't want huge monstrous veins tbh.
[Off-topic] roofrider:
Pain & Gain??
[Off-topic] Dirk:
I'm so done with Michael Bay movies. Have you seen Pumping Iron?
[Off-topic] roofrider:
Nope but i did come across it, worth it? The whole roid thing is putting me off, every pro is on it.

But this looks like it has the old guys, looks interesting.
[Off-topic] Dirk:
It's really good. Not only because it made famous a whole sub-culture that nobody was aware of before, but also the story behind it is fascinating too; how the lack of funding meant it almost wasn't made at all. Of course, nobody outside of Venice Beach and the Pro BB circuit knew who Arnie was before Pumping Iron was released, and look how it changed his life forever and popularised the whole sport!
[Off-topic] roofrider:
Nice, onto the list it goes. :thanks:
[Off-topic] Dirk:
Made it through a Back session with barely any pain from my elbows. The Tendonitis is clearing up nicely! :victory:
[Off-topic] Nutterpc:
Also scored another win myself a few days ago, managed to beat my record for reaching 1 km on the cross trainer, it was 3 mins 20, now it's 3 min's flat
[Off-topic] roofrider:
Great news! I gaining slowly, it's fluctuating a little atm but that's ok. I check every morning :D unable to resist it.

:thumbup:

You're doing this with some resistance right?

Lol it takes me 10 minutes to do the same with some resistance preset.
[Off-topic] Dirk:
Atta boy. Beating your personal bests makes it all worthwhile! :good:

Gaining slowly is what you want. You can't expect to gain more than ~1lb of muscle per month so any more weight gain would just be fat.

http://scoobysworkshop.com/muscle-gain-calculator/
[Off-topic] Dirk:
Possible Bodybuilding themed television series incoming:

http://www.avclub.com/articles/arnold-schwarzenegger-also-has-a-cable-drama-about,98365/
[Off-topic] roofrider:
Just used the tape method to measure my BF% and the result was shocking! Multiple websites say my BF is 13.7% and even one going as far as 17%, i know these are not accurate but still 13% is a NOOOOOoOooOooo!!

Yesterday I made up my mind to do regular 15mins cardio for at least 4 days a week but now it's going to be 20mins. Can't be a lazy chicken any longer!
[Off-topic] Dirk:
When you said you were an ectomorph i imagined you were skinny as a rake! Tape measure is a very inaccurate measure though, as you said. What would you say your BF is against this:

You can never do too much Cardio though, no matter what your BF %. Are you eating at maintenance calories atm, or more/less?
[Off-topic] roofrider:
I was skinny before but not really that skinny now.

Ok, so i'm certainly not the 20% guy, not 15% either..not as ripped as 10-12 either. Hmm..13.7% seems to be fairly close lol. It's the fat in my abs that's bothering me..my forearms are still skinny, neglecting cardio seems to have taken it's toll. :mad: I need to be more muscular to make an accurate comparison with those guys, i assume everyone of them weigh at least 75 kilos.

I think i'm hitting my maintenance calories or maybe even a little less on a few days but definitely not more.
[Off-topic] Dirk:
I'd aim to keep your weight the same for a few months. If you gain a few pounds of muscle in that time, you'd have lost a few pounds of fat.
[Off-topic] roofrider:
Makes sense. Cardio, here i come!
[Off-topic] Nutterpc:
Good cardio is also doing like a 5 min warmup on the cross trainer, doing your normal routine, and finishing with a 4 min warm down on the bike

I can write up the routine I'm doing atm when I get home if you want
[Off-topic] roofrider:
Bump!
[Off-topic] Seraz007:
why? everyone's healthy :p
[Off-topic] roofrider:
Just making sure. :p
[Off-topic] roofrider:
Important update: Scooby's workshop

Just happened to come across this grim news today.

Looks like there were issues involving racism and stuff in the askscooby forums which then either directly or indirectly resulted in him becoming a victim of doxing after he joined 4chan (thank you 4chan :rolleyes:), his family was threatened and he even had to relocate citing safety concerns (read someone even paid a not so friendly visit to his home, not sure how true it is though but death threats seem to have happened), which is just sad.

He will no longer be doing free public videos for scoobyworkshop.com and his youtube channel and will be working on his new website sweat4health which focuses on being fit over 40 and it is not free, costs about $5 per month.

He already closed down his forum (which had some really useful posts), the workshop website and the existing videos on youtube will stay but there will no longer be any weekly video updates, possibly text-only updates when required. Any new video that happens will be shared only on his new website, he will be keeping a much lower profile (no fb/blog etc.) and will not be interacting with users like he used to (bar, in his new paid website).

A few links:

Cyber-attack Against AskScooby Forum Imminent- 27/04/2013

<I suspect 4chan sh*t happened during this period>

Scooby’s Last YouTube Video- 21/07/2013

scoobysworkshop role in the future- 27/07/2013

The trouble with doxing- 14/08/2013

--edit--

Someone even made a tribute video, http://www.youtube.com/watch?v=8zW41RR0J1M, there are many more video responses from other fitness utubers too.

--edit2-

This is appropriate for M_T_M's thread, this is trolling at it's worst pathetic self.
[Off-topic] Vauvenal7:
That's great :D

Keep it up

Well for training I'd say YouTube is quite a good and reliable source, scooby was one but now his webside is down as you can read above...his YouTube videos are still up though

I use it and I (yet) don't have any abos but I type everything in the search bar...for example upper torso training or arm training

Greets Vauvenal7

Sent from my SGS i9000
[Off-topic] M_T_M:
Less naan moar fiber :silly::victory:

Also...stay away form Biryani :cowboy:

Also....make sure your heart rate stays above 132 or you have not achieved anything!!

PS: I am not an specialist nor a nutritionist. Consult your doctor or witch doctor for proper advice
[Off-topic] casinoroyale83:
Thanks for the info. It seems like every board has their own 'fitness' thread, and it's always good information.

Last year from the start of May to mid August or so, I lost 70 pounds. I'm 6'1 and dropped from 242 to 172. I used to be naturally extremely skinny most of my life, but drinking, being lazy, and fast food killed my metabolism and I was bulky for a few years.

I'm a minimalist these days, the difficult thing with ANY diet IMO is being prepared and making it easy to follow. All this 'eat 5 times a day on the mark, and have 3 cooked meals' is crap and will run anyone out of a diet. You work, you get busy, you're tired, all those factors come into what screws up a diet. Basically I followed the old Subway diet by the guy who's done their ads for years, except I cut my own subs. Two big containers of sliced tomato, onion, green pepper, black olives, lettuce, etc - everything at Subway basically. Then I bought whole wheat 'sub bread' at the store, basically 6 inch hoagie rolls. I ate two or three of those a day, supplemented with vitamins and green tea extract, and walking two hours a day usually.

I've kept that weight off and hovered around 182 or so, but am trying a new ketogenic diet to give me more energy and prep me to start a routine to add muscle. It's basically an extremely low/no carb diet with lots of fat. I may turn into a stick figure, but as long as I'm burning fat or gaining muscle, one or the other is progress towards the end in some way. :p
[Off-topic] M_T_M:
Nice...good example to follow!

:good::good:
[Off-topic] M_T_M:
I sweat just looking at my screen so that means nothing. It's important to elevate your cardiac rhythm otherwise not much is being achieved.

Try a combo of low impact aerobics or fast walking and then weight lifting to build up muscle. You will gain weight at the beginning but the teh muscle will do it's magic and eat away teh fat.

Also...send me some of that naan or you are delusional!!
[Off-topic] powerpoint45:
As long as you replenish the nutrition. Encourage you to eat as much nutritionally dense food as plausible. You will not be as hungry.

---------- Post added at 10:21 PM ---------- Previous post was at 10:20 PM ----------

I'm a runner!
[Off-topic] powerpoint45:
Yeah just saying in general

Congrats on new record
[Off-topic] Dirk:
Working out when i'm sick is the only thing that makes me feel better. Nothing like sweating it out!

My weight ballooned a bit on my last 'bulk', so like you i'm cutting fat and losing weight right now. Lost 4KG in the last three weeks, but i still have 6KG to go to reach my BF target. It's a slog but i'm looking forward to seeing my abs again!

Keep up the good work man.
[Off-topic] Vauvenal7:
Had my first "official" run tonight

5.2km (=8.32mi...I guess^^) and it took me 25min :)

Just 3min slower than my dad who runs since 2003^^

Greets Vauvenal7

Sent from my HTC MyTouch_4G_slide
[Off-topic] Dirk:
You accidentally your KM to Miles conversion, but 5.2KM in 25Mins is pretty decent. It's about 3 Miles further than i like to run! ;)
[Off-topic] Vauvenal7:
Ah okay, got it mixed up^^

Well, in private I try to run for at least 40min, but when its possible I try a whole hour, and in about 50min I reach about 10km, so it pretty much matches up^^

Greets Vauvenal7

Sent from my HTC MyTouch_4G_slide
[Off-topic] Dirk:
Nope. Your body map is genetic. It decides where it stores fat, and how it uses those reserves when you're in calorie deficit. Aim to use up 500 calories a day more than you consume and you will lose 1lb of fat a week. The greater the delta between calories used and calories consumed, the faster you lose the fat. Don't starve yourself though or you won't have energy to train. Just eat healthy foods and count the calories.

At 30 minutes exercise a day it sounds like the exercise is going well. Keep it up, and add more if you feel up to it. Cardio is the best way to burn up those calories and lose fat. As M_T_M said too, if you do some weight training and gain muscle, that helps burn up the fat too by raising your BMR.

That's a decent amount of running! Ever consider entering some fun runs and competitions? 5k and 10k runs are pretty common race distances. Half-marathon if you're ambitious!
[Off-topic] Vauvenal7:
Well, not really, but that 5.2k run was a fun run

Although it kinda was forced^^

My dad was signed up for it, but he got sick and cought kind of a cold with a closed nose and the money was payed...so, well, I jumped in^^

May consider another 5k or a 10k, but a half-marathon is yet a bit too much :)

Greets Vauvenal7

Sent from my HTC MyTouch_4G_slide
[Off-topic] Dirk:
Exercise Tip Of The Day..

The French Press:

Can be done seated or standing. I prefer the latter. Good ROM, and done correctly feels very satisfying.

If this isn't already part of your Triceps routine, it's never too late to add it!
[Off-topic] roofrider:
You could use either an Elliptical or a Step Machine/Stepper. I've never used a stepper but Dirk uses it. Both are low impact exercises so you should be fine.