Advertise on Bikeforums.net



User Tag List

Results 1 to 17 of 17
  1. #1
    Downtown Spanky Brown bautieri's Avatar
    Join Date
    May 2007
    Location
    Camp Hill, Pennsyltucky
    My Bikes
    07 Raliegh Grand Sport 98ish Mongoose Manuever
    Posts
    2,099
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Itís Certified!

    Back in October I declared my emeritus from Clydesdale status, this was using the regular slide scale in the locker-room at the gym. Since then my weight according to that particular scale has been rather steady, sorta bobs between 199 and 205 depending on diet and exercise levels. Iíve been active in the gym with racquet ball, jogging, and using a nifty elliptical machine. Last week while staring at the wall and running in place I noticed a poster stating that the gym now has personal trainers that are free to use for members. Frustrated that my weight has remained the same for the past few weeks despite increased activity at the gym I decided to leap on the offer. This morning I met with the trainer who developed a nice little work out plan, he suggested that to burn more fat I need to add time in the weight room with high reps and moderate weight to build and tone what muscle base I do have. This is counterintuitive to me as I am used to 3 sets of 8 with high weight. Now to the interesting (for me) part, prior to starting the new routine they make you undress and weigh in on a $5000 scale certified last week that measures your weight, bone density, body fat, height, and water content. Coming in to the work out this morning I was 198lbs with 19% body fat. Iím not sure how bad that is, but my math indicates I am carrying nearly 40lbs of goo on me. Granted a certain percentage is necessary for existence but 40lbs on a 5í8íí frame seems a bit much. So itís certified, 4 months later and still emeritus.

    During the work out I discovered two things, first my legs, abdominal muscles, and lower back are incredibly strong (cyclist go figure), however my torso and inner thighs are rather weak. The abductor machines totally kicked my butt. I donít know why this stuck with me but I just thought I would share. Next week I'm meeting with the nutritionist to see if we can further whittle away at my midsection.

    Following on the heals of Gearhead, before (at my worst) and my present pictures will be posted. In three months I will resurrect this thread with an update on my progress. I'll be sticking to the planned work out and whatever eating plan is recommended by the nutritionist.

    Ultimate goal is 180lbs.

  2. #2
    Senior Member
    Join Date
    Oct 2007
    Location
    Marysville WA
    Posts
    439
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Here's to a job well done, big guy! Or maybee it's Medium size guy now... any way, excellent work.

  3. #3
    Senior Member
    Join Date
    Jun 2007
    Location
    Time & Space
    My Bikes
    3 good used ones
    Posts
    1,206
    Mentioned
    17 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by bautieri View Post
    This morning I met with the trainer who developed a nice little work out plan, he suggested that to burn more fat I need to add time in the weight room with high reps and moderate weight to build and tone what muscle base I do have. This is counterintuitive to me....

    ....Ultimate goal is 180lbs.
    Yes, couterintuitive to me, as well. Thanks for info; I hope to apply ASAP.

    Same ultimate goal, but way out of the 190 to 200 range you're in -- by about 20-25 lbs.

    Congrats on the hard work! I know it aint easy.

  4. #4
    Senior Member bigvegan's Avatar
    Join Date
    Feb 2009
    Posts
    659
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    "high reps and moderate weight to build and tone what muscle base I do have"

    This is crap. Figure out what certification your trainer has, as most of them are pretty stupid in terms of the actual knowledge required (ACSM/NSCA are two of the better ones).

    3 sets of 8-10 with plenty of weight as you've been doing is what you want to keep doing. That's the combination of weight/reps you need to maximize muscle hypertrophy, and additional muscle speeds the metabolism which burns the fat.

    That high-reps/light weight garbage is for ladies who are afraid of getting big muscles (which is usually a misguided fear since most women don't produce enough testosterone for large muscle growth to be a problem).

    You're doing cardio already on your bike, you don't need to do more in the weight room.

  5. #5
    Senior Member
    Join Date
    Oct 2008
    Location
    Miami, FL
    My Bikes
    2009 Cannondale Caad9-7/2009 BMC SLX01/2011 Marin Nail Trail 29er
    Posts
    1,715
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by bigvegan View Post
    "high reps and moderate weight to build and tone what muscle base I do have"

    This is crap. Figure out what certification your trainer has, as most of them are pretty stupid in terms of the actual knowledge required (ACSM/NSCA are two of the better ones).

    3 sets of 8-10 with plenty of weight as you've been doing is what you want to keep doing. That's the combination of weight/reps you need to maximize muscle hypertrophy, and additional muscle speeds the metabolism which burns the fat.

    That high-reps/light weight garbage is for ladies who are afraid of getting big muscles (which is usually a misguided fear since most women don't produce enough testosterone for large muscle growth to be a problem).

    You're doing cardio already on your bike, you don't need to do more in the weight room.
    So if he is already doing this why isn't he losing weight? Whats wrong with trying something different to get him over the hump?

  6. #6
    aka Phil Jungels Wanderer's Avatar
    Join Date
    Apr 2005
    Location
    North Aurora, IL
    My Bikes
    Road & Hybrid
    Posts
    5,522
    Mentioned
    4 Post(s)
    Tagged
    0 Thread(s)
    Congrats! So why are you posting on this sig? You are no longer welcome here ------ LOL

  7. #7
    On the road to health. Griffin2020's Avatar
    Join Date
    Feb 2009
    Location
    Arlington, TX
    My Bikes
    Specialized Allez, Cervelo RS is in process.
    Posts
    603
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by jesspal View Post
    So if he is already doing this why isn't he losing weight? Whats wrong with trying something different to get him over the hump?
    It is very possible that what he is eating or how much he is eating is having an impact on his plateau. Another thing is cimply changing things up, because the body gets used to one thing and will become "bored" causing weight loss to stagnate.
    It may sound counterintuitive, but he may need to eat more to lose more weight.

  8. #8
    Senior Member
    Join Date
    Oct 2008
    Location
    Miami, FL
    My Bikes
    2009 Cannondale Caad9-7/2009 BMC SLX01/2011 Marin Nail Trail 29er
    Posts
    1,715
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I understand that, I was questioning the post regarding the negative attitude to the advice that he was given by the trainer. I agree a change in approach and working out in a different way may help him get past the plateau.

  9. #9
    Downtown Spanky Brown bautieri's Avatar
    Join Date
    May 2007
    Location
    Camp Hill, Pennsyltucky
    My Bikes
    07 Raliegh Grand Sport 98ish Mongoose Manuever
    Posts
    2,099
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by bigvegan View Post
    "high reps and moderate weight to build and tone what muscle base I do have"

    This is crap. Figure out what certification your trainer has, as most of them are pretty stupid in terms of the actual knowledge required (ACSM/NSCA are two of the better ones).

    ...snip...

    You're doing cardio already on your bike, you don't need to do more in the weight room.
    I thought it was too. Then again I configure mainframe hardware for a living, this fellow earns a paycheck at a gym. I have no more business telling him what is right and wrong when at the gym then he does telling me how to migrate DASD volumes. He was also free so you get what you pay for.

    Yes I do cardio on my bike, jogging would be n+1 and (speaking as an American here ) if one is good more is better.

  10. #10
    Downtown Spanky Brown bautieri's Avatar
    Join Date
    May 2007
    Location
    Camp Hill, Pennsyltucky
    My Bikes
    07 Raliegh Grand Sport 98ish Mongoose Manuever
    Posts
    2,099
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Warning, might not be SFW.

    And now for your viewing pleasure: SHIELD YOUR EYES!!!
    Attached Images Attached Images

  11. #11
    Senior Member bigvegan's Avatar
    Join Date
    Feb 2009
    Posts
    659
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I stand by my previous statement, but you probably DO need to mix it up a little if your gains are plateauing. Try adding plyometrics, or do a week or two of light weights/lots of reps, or max weight / low reps to mix things up. Going to a regular workout of light weight and lots of reps is not the answer though.

    (Do check the trainer's training though. There's a big difference between what you do for a living and what the guys at the Geek Squad at Best Buy do, even though they both fall under the title "setting up computers".)

    Even so, weight loss is 90+% diet, so the workouts may not be the issue. Less calories, less carbs, less sugar, more whole grains, green vegetables, and protein.

    To get down to 10% body fat, you only need to drop 20lbs. At 3500 calories per pound of fat, that's 70,000 calories. Burn more of them and/or eat less of them more consistently, and you'll be set. (Make sure your knees can handle it, and that you buy some top notch running shoes (Saucony/AsicsGel/etc.) before you start jogging, as a knee injury can kill the fitness quest real fast.)

    (I'm not just talking out of my ass here, I am a former NSCA certified personal trainer (although, awkwardly, also a super clydesdale). I gave up the certification because it was just something I took out of personal interest, and you have to pay hundreds of dollars a year in BS continuing ed classes. "Lifting weights makes muscles bigger, eating less makes bellies smaller." Really? No kidding. I'm not paying $400 for that nonsense just to keep my card.)

  12. #12
    Neil_B
    Guest
    Quote Originally Posted by EasyEd View Post
    Here's to a job well done, big guy! Or maybee it's Medium size guy now... any way, excellent work.
    I can attest to Bau's weight loss. He's a LOT leaner looking since I first rode with him in October 2007.

  13. #13
    Senior Member
    Join Date
    Nov 2008
    Location
    Ontario Canada
    My Bikes
    Opus Andante/Parleez5i/Burley Tosa Tandem
    Posts
    2,126
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I think by doing lighter wieght for more reps is not such a bad thing. I work with a guy that has been a natural body builder for years and two to three weeks before any event that is what he does to cut up as they say. I have recently started doing this myself just to mix things up and deal with a lifting injury. I say it certianly can't hurt. 5 years from now you will be told one thing then another few years another. Just mix it up and have fun in the gym thats my new motto. i go and do whatever strikes my fancy but I always do it with intensity.
    Best thing about cycling is when I'm at work I'm thinking of cycling, when I'm cycling I'm thinking about cycling.

  14. #14
    I'm Rad. vXhanz's Avatar
    Join Date
    Apr 2008
    Location
    Florida
    My Bikes
    2008 Allez (Sold), 2009 Surly LHT (Sold), 2014 Motobecane Fantom Cross Pro
    Posts
    365
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by bautieri View Post
    Warning, might not be SFW.

    And now for your viewing pleasure: SHIELD YOUR EYES!!!
    I'm guessing the blue shorts are the "before" pics and the red pants are the "after" pics... correct?

    V

  15. #15
    Downtown Spanky Brown bautieri's Avatar
    Join Date
    May 2007
    Location
    Camp Hill, Pennsyltucky
    My Bikes
    07 Raliegh Grand Sport 98ish Mongoose Manuever
    Posts
    2,099
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by vXhanz View Post
    I'm guessing the blue shorts are the "before" pics and the red pants are the "after" pics... correct?

    V
    Ding, you get a cookie.

    Or if you would prefer a cone of dark chocolate raspberry icecream .

  16. #16
    Neil_B
    Guest
    Quote Originally Posted by bautieri View Post
    Warning, might not be SFW.

    And now for your viewing pleasure: SHIELD YOUR EYES!!!
    Here's a considerably plumper Bautieri from the summer of 2007:


  17. #17
    Senior Member Wavy's Avatar
    Join Date
    Dec 2006
    Posts
    237
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Wow, only 4 posts to reach workout routine argument stage.
    ďNext time you're in your car, at 80 Kilometers per hour, strip down to your underwear and jump out. That's what it's like to crash in a professional bike race.Ē - Jonathan Vaughters

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •