Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.

Topics - arthurb999

Pages: [1] 2
Vitamins and Supplements / What brand of multivitamin to you take?
« on: April 27, 2011, 11:34:11 AM »
In the market for new multivitamin, just curious what brands do you guys take?


Exercises / Building a swing set for kids... with gym for me.
« on: April 16, 2011, 01:09:25 PM »
I'm going to be building a swing set, slide, treehouse, fort, etc for my kids but want it to double as my outdoor gym. I'm thinking about adding a pull bar, dip station and gymnastics rings. Am I missing anything.

Also, does anyone have anything like this at home... would love to see some pictures.


Just thought of rope climb and a body row bar.
man this is going to be tough...

Exercises / "Advanced" Bodyweight movements
« on: December 29, 2010, 12:01:32 PM »
Anyone here like doing the "advanced" bodyweight stuff... like muscle ups, pistol squats, one arm pushups and handstand pushups? 

It's kind of fun to see people's reactions when you're knocking out a set of pistol squats...  ::)

Progress Reports & Photos / ~2 year progress report
« on: December 08, 2010, 06:18:30 AM »
After ~2 years of paelo/primal living I saw my doctor for the 1st time (Cadriologist and Internal Medicine) and he did a full workup on me, did 6 vials of blood, urine and an ecocardiogram:

Total Cholesterol 227
HDL 64
LDL 143 (calc'd)
Triglycerides 102
Glucose 78
HgA1c 5.2
Liver Test Normal
Kidney Test Normal
Thyroid Test Normal
Vitamin D 68 (desirable greater than 32)
Ecocardiogram Normal
"Everything else" Normal

He circled and wrote in GREAT on my HDL and Triglyceride numbers.

According to my cacls:

3.5 Total/HDL
1.6 Trig/HDL

All ideal range.

Also starting point was 196lbs @18.8%bf, now 179lbs at 9.9%bf!! I'm stronger, faster, more flexible and injury free. Oh yea... did I mention sporting a set of abs now.  Life is good 

Thanks for all the help on diet and exercise.


Food Journals / ArthurB's Food Log
« on: September 08, 2010, 12:52:20 PM »
Going to start logging food and workouts again:

09/08 - Breakfast: 4 eggs, bacon, green peppers, cheese omlet.  Snack: Almonds, walnuts, dried cranberries.  Lunch: Big salad with a can of tuna in it, evoo/balasamic dressing, and some blueberries/pinapple on the side (Post workout).  Dinner:  Pound and a half of NY strip steak and mixed veggies.  Snack: couple of slices of sharp cheddar

09/09 - Breakfast: 4 eggs, bacon, green peppers, cheese omlet.  Snack: Almonds, walnuts, dried cranberries.  Lunch: big salad with chicken, evoo/balasamic dressing, and some blueberries/pinapple on the side (Post workout).  Dinner: 3 1/3 pound burgers.  Snack: 73% dark choc with honey almond butter

09/10 - Breakfast: 3 eggs, cheese scrambled and sweet potato home fries.  Snack: Almonds, walnuts, dried cranberries.  Lunch: Small salad, evoo/balasamic dressing, 2 1/3 pound burgers, pinapples/mangos (post workout).  Dinner: Ham steak and green beans.

09/11 - Breakfast: 4 eggs, ham and cheese with sweeet potato home fries.  Snack: Natural peanut butter (I know) and raisins.  Lunch: Tuna.  Dinner: 1.5 pounds of sirlion tips, med rare on the grill.  Went to a Party: Drank 4 light beers and a whiskey, ate peperroni and cheese (did well, they had pizza, cake, etc so i stuck with the best option).

Diet and nutrition / Duck Eggs
« on: April 26, 2010, 07:44:53 AM »
Hey Guys,

I scored 2 dozen duck eggs from by friend at work (has a small farm at home and just told me she has ducks... been getting chicken eggs from her for a while).

Do you cook them the same way?

BTW, they are huge :D

Exercises / Can you build leg muscle by sprinting and plyometrics?
« on: March 08, 2010, 06:12:10 AM »
I know lifting heavy is the most efficent way to build leg muscle (squats).

My legs feel similiarly sore though after a good hill sprint/plyo day as they would after a squat day.

Having said that, does hill sprinting and plyometrics drills build leg muscle as well? 

Food Journals / Arthur's Food Journal
« on: March 03, 2010, 06:57:38 AM »
Week of 02/28 - 03/06 (will update as days pass)

I get my food from Whole Foods and local farmers.  Almost all is pasture fed, free range, wild caught, organic, uncured, etc.  I supplement everyday with a multivitamin, 2g fish oil and 3000iu vitamin D.  All weights/measurement are estimates.  I cook everything in butter.

I generally workout at noon during my lunch hour (have a gym with trainers and a locker room at my office -- pretty sweet)

02/28 - 5 eggs, 1/4 cup almonds, a banana, ~1 pound of sliced roast beef, 1 glass of whole milk, 1 oz of sharp cheddar

03/01 - 5 eggs, 1/4 cup almonds, 1/8 cup raisins, huge bone in pork chop, banana, 1/2 lb of ground beef, 2 oz sharp cheddar.

03/02 - 5 eggs, 1/4 cup almonds, 1/8 cup raisins, 1/3lb of ground beef, salad, banana, 1/2lb pulled pork, peas, carrots, 1oz shar cheddar and uncured pepperoni

03/03 - 5 eggs, 1/4 cup almonds, 1/8 cup of raisins, 1/3 pound of pulled pork, peas, carrots (leftovers), mixed berries, 5 more eggs and 4 slices of bacon, 1 glass of whole milk, 2oz sharp cheddar

03/04 - 5 eggs, 2 strips of bacon, 1/4 cup almonds, 1/8 raisins, 1/3 pound of pulled pork, banana, at least 1/2 pound of grandma's chicken parm (no pasta) and a thick slice of itilian bread to dip into the sauce (cheat).  soooo gooood.

03/05 - 5 eggs, 2 strips of bacon, 1/4 almonds, 1/8 raisins, leftover chicken parm (no pasta), salad, 2 oz sharp cheddar, 5 slices of pizza (cheat)

03/06 - 5 eggs, tuna in a salad, handful of almonds.  Went to a bachelor party and made a decent choice... had 2 huge plates of sausage and peppers and 4 meatballs.  Drank ~6 light beers and one burbon.

Workout Journals / Arthur's Workout Journal
« on: March 03, 2010, 06:29:10 AM »
Hello All,

Thanks for checking out my journal.  I will log a week per post and then edit it as the days pass...A week is sun-sat.  

We have a gym and locker room at my office with fitness trainers.  We do a "running" class every Wed and Fri at noon (good group of about 10-15 of us).   I also have a decent set of equipment in my garage for weekend stuff.

I will put in what i plan on doing at the beginning of the week and edit accordingly.  

02/28 - Off  (did a killer workout (plyometrics) the past fri and needed 2 days to recover, trying not to overtrain)

03/01 - Upper Body Strength (2 nonstop circuits , 3 sets each circuits)

Dumbell Chest Press
Dumbell Rows
Dumbell Cleans

Pushups (progressing to one arm)
Pike Presses (progressing to handstand)

03/02 - Run
Did 2 miles as fast as possible and then finished with 3 100 yard hill sprints (walked back down)

03/03 - Off

03/04 - Missed today (swamped at work)... will have to make it up Saturday (it's suppose to be nice so I'll take my son to the park)

03/05 - Run
1 mile for time, 5 100 yard hill sprints, another mile for time, 8 more hill sprints (last 8 sprints were brutal).

03/06 - Park workout -- Pushups, pullups, dips, pike presses, single leg squats (legs were pretty fried from the sprints on Thurs)

Progress Reports & Photos / Too skinny comments
« on: February 04, 2010, 10:36:06 AM »
Just had some numbers done...

5'11, 185lbs, 11%bf.  I think I look pretty good but fully clothed, people are telling me I look too skinny.  I guess you can't really see the muscle under business attire...

Has anyone else run into this issue as the progress in the paelo lifestyle? 

Progress Reports & Photos / exercisegate
« on: January 26, 2010, 08:34:47 AM »
If you are serious about losing weight and feeling better about yourself, stop cheating and "taking breaks"...  stick with the nutrition plan and start working out hard.

Exercises / Favorate Post of all time...
« on: October 09, 2009, 07:53:28 AM »
Probably my favorate post off all time... taken from t mag.

"So, what are you doing for a living these days?" Bob asked me. We're sitting on the couch at one of those tedious holiday get-togethers, you know, the ones where you're supposed to be nice to family members you never see except during major holidays and funerals. I think Bob is my wife's brother-in-law's second cousin or something.

"I'm the assistant editor and a writer for Testosterone magazine," I say. Bob looks at me with a blank expression on his face, as if I'd just told him I sell handmade testicle warmers beside the freeway and was looking to open franchises across the nation.

"It's a bodybuilding magazine," I say.

Blank expression. Deer caught in the headlights. Ronnie Coleman doing trigonometry.

"Oh," Bob finally says, "I heard you were, like, one of those bodybuilder guys or something. So, what's that like, you know, working out every day and stuff? I just don't have time to lift weights all day, but I have been meaning to get rid of this beer belly." He takes another sip of beer. "What do you suggest?" Sip.

At first I was a little offended. I wanted to grab him up and say, "You can't tell I'm a bodybuilder?! Look at my ass! Now, if that's not a nice round squat-built piece of sirloin, I don't know what is! You think that comes naturally? I can crack walnuts with this puppy! Wanna see? Huh, punk? Do ya? Do ya?"

Then I realize this just might cause a scene and could cost me several Christmas presents. I was planning on returning any presents I got and using the money to buy a power rack, so I didn't want to jeopardize this gift getting opportunity. I also realized that old Bob probably had a certain preconceived image of a bodybuilder and I just didn't fit that image. I'm not gorilla huge; I weigh about 205 at 5'11" right now. (When I first started lifting I was a pudgy 159, so that's not too shabby.) Also, I wasn't wearing clown pants, a fluorescent string tank top, a hanky on my head and one of those little fanny packs. And isn't that what real bodybuilders are supposed to wear?

Bob continued to sit there drinking his Natural Light, smoking a cigarette and waiting for an answer, oblivious to the fact that he'd come this close to seeing some serious walnut- crunching ass power. I tried to figure out how I could explain to the average guy what the typical T-Man does and why he does it. How could I get him to understand what it is we do, how we feel, how we live? So I took a deep breath and told him something like this:

"Well, Bob, I guess you could use the term bodybuilder if you really need a label for what it is we do. Most of us actually don't stand on stage and compete, though. We lift weights and manipulate our diets so that we'll look good naked. Sure, it's healthy too, and we'll probably live a longer and more productive life than the average guy, but mostly it's about the naked thing. Truthfully, it goes beyond even that.

"Let's be honest here. We do it because of people like you, Bob. We look at you sitting there with your gut hanging over your belt and we watch you grunt and groan just getting out of a chair. Guys like you are our inspiration, Bob. You're better than Anthony Robbins, Bill Phillips, Deepak Chopra, and Zig fucking Ziglar all wrapped up into one. We love it when guys like you talk about not having time to exercise. Every time we see you munching on a bag of potato chips, you inspire us. You're my shot in the arm, Bob, my living and breathing wake-up call, my own personal success coach.

"You want to know what it is we do? We overcome. We're too busy to train, too, but we overcome. We're too busy to prepare healthy meals and eat them five or six times a day, but we overcome. We can't always afford supplements, our genetics aren't perfect, and we don't always feel like going to the gym. Some of us used to be just like you, Bob, but guess what? We've overcome.

"We like to watch 'normal' people like you tell us about how they can't get in shape. We smile and nod sympathetically like we feel your pain, but actually, we're thinking that you're a pathetic piece of shit that needs to grow a spine and join a gym. You smile sheepishly and say that you just can't stay motivated and just can't stand that feeling of being sore. (For some reason you think that admitting your weaknesses somehow justifies them.) We listen to you bitch and moan. We watch you look for the easy way out. Because of people like you, Bob, we never miss a workout.

"You ask us for advice about diet and training and usually we politely offer some guidance, but deep inside we know you won't take our advice. You know that too. We smile and say, 'Hope that helps. Good luck,' but actually we're thinking, 'Boy, it would suck to be you.' We know that 99% of people won't listen to us. Once they hear that it takes hard work, sacrifice and discipline, they stop listening and tune us out.

"We know they wanted us to say that building a great body is easy, but it just isn't. This did not take five minutes a day on a TorsoTrack. We did not get this way in 12 short weeks using a Bowflex and the Suzanne Somers' 'Get Skinny' diet. A good body does not cost five easy payments of $39.95.

"We like it that while you're eating a candy bar and drinking Mountain Dew, we're sucking down a protein shake. You see, that makes it taste even better to us. While you're asleep we're either getting up early or staying up late, hitting the iron, pushing ourselves, learning, succeeding and failing and rising above the norm with every rep. Can you feel that, Bob? Can you relate? No? Good. This wouldn't be half as fun if you could.

"We do it because we absolutely and totally get off on it. We do it because people like you, Bob, either can't or won't. We do it because what we do in the gym transfers over into the rest of our lives and changes us, physically, mentally, maybe even spiritually. We do it because it beats watching fishing and golf on TV. By the way, do you know what it's like to turn the head of a beautiful woman because of the way you're built? It feels good, Bob. Damned good.

"When we're in the gym, we're in this indescribable euphoria zone. It's a feeling of being on, of being completely alive and aware. If you haven't been there, then it's like trying to describe color to a person who's been blind since birth. Within this haze of pleasure and pain, there's knowledge and power, self-discipline and self-reliance. If you do it long enough, Bob, there's even enlightenment. Sometimes, the answers to questions you didn't even know you had are sitting there on those rubber mats, wrapped up in a neat package of iron plates and bars.

"Want to lose that beer belly, Bob? I have a nutty idea. Put down the fucking beer. I'll tell you what, Bob. Christmas morning I'm getting up real early and hitting the iron. I want to watch my daughter open her presents and spend the whole day with her, so this is the only time I have to train. The gym will be closed, so I'm going out in my garage to workout. You be at my house at six in the morning, okay? I'll be glad to help you get started on a weight training program. It'll be colder than Hillary Clinton's coochie in there, so dress warm.

"But let me tell you something, Bob. If you don't show up, don't bother asking me again. And don't you ever sit there and let me hear you bitch about your beer belly again. This is your chance, your big opportunity to break out of that rut. If you don't show up, Bob, you've learned a very important lesson about yourself, haven't you? You won't like that lesson.

"You won't like that feeling in the pit of your stomach either or that taste in your mouth. It will taste worse than defeat, Bob. Defeat tastes pretty goddamned nasty, but what you'll be experiencing will be much worse. It will be the knowledge that you're weak, mentally and physically. What's worse is that you'll have accepted that feeling. The feeling will always be with you. In the happiest moments of your life, it'll be there, lying under the surface like a malignant tumor. Ignore it at your own peril, Bob.

"Don't look at me like that either. This just may be the best Christmas present you'll get this year. Next Christmas, Bob, when I see you again, I'm going to be a little bigger, a little stronger, and a little leaner. What will you be? Will you still be making excuses? This is a gift, Bob, from me to you. I'm giving you the chance to look fate in those pretty eyes of hers and say, 'Step off, bitch. This is my party and you're not invited.' What do you say, Bob? Monday, Christmas morning, 6am, my house. The ball's in your court."

Okay, so maybe that's not the exact words I used with Bob, but you get the picture. Will Bob show up Monday? I don't know, but I kind of doubt it. In fact, Bob will probably take me off his Christmas card list. He probably thinks I've got "too much Testosterone," like that's a bad thing. I think Bob is just stuck in a rut, and as the saying goes, the only difference between a rut and a grave is depth.

The way out of the rut is to make major changes in your life, most of which won't be too pleasant in the beginning. The opportunity to make those changes seldom comes as bluntly as I put it to Bob. Most of the time, that opportunity knocks very softly. What I did was basically give Bob a verbal slap in the face. You can react two ways to a slap. You can get angry at the person doing the slapping, or you can realize that he was just trying to get you to wake up and focus on what you really want and, more importantly, what it'll take to get it.

If you're a regular T-mag reader, I doubt you need to be called out like Bob. But maybe you've caught yourself slacking a little here lately. Maybe you've missed a few workouts or maybe you started a little too early on the usual holiday feasting, like, say, back in September. Just remember that the time to start working on that summer body is now. The time to get rid of those bad habits that hold you back in the gym is now. You want to look totally different by next Christmas? Start now. This isn't because of the holidays or any corny New Year's resolutions either. The best time is always now.

Christmas day I want you to enjoy being with your family and friends. I want you to open presents, sip a little eggnog and have a good meal. But if your regularily scheduled workout happens to fall on December 25th, what will you be doing at six o'clock that morning?

That's what separates us from guys like Bob!

Diet and nutrition / Dentist visit -- unexpected results
« on: September 24, 2009, 07:19:54 AM »
I just went to the dentist for my 6 month cleaning and had significant tartar buildup on the bottom teeth in the back. 1st dentist trip since going paelo. I also have my 1st cavity in like 20 years.

I brush 2x a day and use mouthwash 1x a day... no changes to my habits since going paelo a few months ago.

I eat dairy so I'm guessing it's from the increase in cheese (love it and can eat more of it on low carb)...

Any ideas?

Exercises / Post workout nutrition question
« on: August 06, 2009, 11:07:13 AM »
Post workout nutrition.

Currently Iím doing strength training about 4x a week during my lunch hour at work (have a gym and locker room at the office). Iím doing full body workouts (~30min) followed by 5 min of core and then 5 min of stretching. They are pretty tough.

I shower and then eat my lunch which is leftover meat & veggies (~1/3 pound of meat), and a either a banana or apple. About an hour later, I usually get really tired for about 30 min then seem to just snap out of it. Itís weird. I drink plenty of water so thatís not the issue.

Do you think Iím eating enough post workout? Is it the ďrightĒ stuff?

Pages: [1] 2