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Old 02-19-2020, 05:23 PM   #2
InChiefsHeaven InChiefsHeaven is offline
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Been going to Orange Theory for 2 years. I just signed up for the transformation challenge and I'm half way through it.

I'm not gonna win this thing, but I've learned alot about how to eat and excercise for maximum effect. Namely, I wasn't eating enough protein and ended up losing like 2 lbs of muscle, which is NOT what I want. So I started eating more protein...and went 2 days without shitting. Sigh. So, It's been about finding the right balance of everything while doing 4 1hr workouts a week.

I'm stronger now than I've been in years and definitely in better shape. I'm 49, so change will not happen fast and I'm not trying to hulk out. Just want a trimmer stronger me to carry me into my "golden years". So far, so good.

No idea how much I bench, and I don't really care. Last time I tried a max it was 245, but that was 10 years ago. It might be more or less, I really don't know. But for me, that's not a good measuring stick.
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Old 02-20-2020, 11:32 AM   #3
philfree philfree is offline
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Most effective way would be a combo of weights and cardio or what ever they call it these days. The tech on cardio these days seems to be HITT instead of just grinding out 45 minutes plus of what ever cardio you're doing. That's what the 14 minute workout on the Max is about. And also when it comes to lifting, high reps with low weights really isn't that good from my experience. Didn't really keep my muscles supple like I wanted. I think it had the opposite effect.
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Old 02-20-2020, 01:50 PM   #4
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And also when it comes to lifting, high reps with low weights really isn't that good from my experience. Didn't really keep my muscles supple like I wanted. I think it had the opposite effect.
Then you are doing it wrong. High reps at lower weight can be just as effective as high weight low reps.
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Old 02-20-2020, 04:46 PM   #5
MAHOMO 4 LIFE! MAHOMO 4 LIFE! is offline
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Most effective way would be a combo of weights and cardio or what ever they call it these days. The tech on cardio these days seems to be HITT instead of just grinding out 45 minutes plus of what ever cardio you're doing. That's what the 14 minute workout on the Max is about. And also when it comes to lifting, high reps with low weights really isn't that good from my experience. Didn't really keep my muscles supple like I wanted. I think it had the opposite effect.
Agreed here!! Do HITT two times a week and do a Push/Pull/Legs for the other three days. Mix in abs at the end of every workout too. 80% of what you look like though is nutrition. For morning stick with eggs and oatmeal. Fruit and veggies are always good. Chicken, Steak, salmon and turkey are all good sources of protein you want to eat. Eat three meals a day but throw in a snack or two but healthy one. Nuts are a really good snack.
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Old 02-20-2020, 02:06 PM   #6
JohnnyHammersticks JohnnyHammersticks is offline
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Started working legs hard a few months ago. Was always doing cardio involving legs but wasn't doing much lifting with them. Have a Smith machine in my house and started doing 5 sets of 12 rep squats at least twice a week. Also have a leg curl machine and started basically the same program for hamstrings. Doing hip resistance bands also. Up to 200lbs for my last squat set and 50 for my last hamstring set. Took about a month before I noticed any size difference, but definitely can see it at this point.

Should've been doing this all along - especially the squats. Makes such a huge difference in everything you do. Even everyday life things like golf, climbing stairs, yard work, etc.
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Old 02-20-2020, 04:45 PM   #7
penguinz penguinz is offline
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Started working legs hard a few months ago. Was always doing cardio involving legs but wasn't doing much lifting with them. Have a Smith machine in my house and started doing 5 sets of 12 rep squats at least twice a week. Also have a leg curl machine and started basically the same program for hamstrings. Doing hip resistance bands also. Up to 200lbs for my last squat set and 50 for my last hamstring set. Took about a month before I noticed any size difference, but definitely can see it at this point.

Should've been doing this all along - especially the squats. Makes such a huge difference in everything you do. Even everyday life things like golf, climbing stairs, yard work, etc.
Really want to blast the **** out of your legs? Throw 135 on the bar and do 100 reps of squats in as few sets as possible. Do that twice a week until you can do it on a regular basis in 1-2 sets.
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Old 02-23-2020, 03:38 PM   #8
JohnnyHammersticks JohnnyHammersticks is offline
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Really want to blast the **** out of your legs? Throw 135 on the bar and do 100 reps of squats in as few sets as possible. Do that twice a week until you can do it on a regular basis in 1-2 sets.
Whoa...you weren't kidding. Just tried it for the first time. Goal was 3 sets, but it took me four (33-33-24-10) and my legs are on fire. I fell off a cliff in that third set.
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Old 02-20-2020, 02:15 PM   #9
ThaVirus ThaVirus is online now
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Squats and deadlifts are great. Probably the best bang for your buck lifts you can do.
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Old 02-20-2020, 04:45 PM   #10
notorious notorious is offline
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Marcellus, I have been doing the 150-200 grams protein, 300 carbs diet and it's working well.

I haven't felt this good in years. Workouts are fantastic, but damn this extra energy is eye-opening.

I can't believe I tried the low-carb keto bullshit in December. I felt like shit 95% of the time. **** that diet.
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Old 02-20-2020, 05:49 PM   #11
Marcellus Marcellus is offline
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Marcellus, I have been doing the 150-200 grams protein, 300 carbs diet and it's working well.

I haven't felt this good in years. Workouts are fantastic, but damn this extra energy is eye-opening.

I can't believe I tried the low-carb keto bullshit in December. I felt like shit 95% of the time. **** that diet.
Thats awesome, key is finding something you like and that you will stick with and results tend to help that along.
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Old 02-23-2020, 05:57 PM   #12
The Franchise The Franchise is offline
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Marcellus, I have been doing the 150-200 grams protein, 300 carbs diet and it's working well.

I haven't felt this good in years. Workouts are fantastic, but damn this extra energy is eye-opening.

I can't believe I tried the low-carb keto bullshit in December. I felt like shit 95% of the time. **** that diet.
It’s all about the person. Saying the keto diet is bullshit just because it didn’t work for you is stupid. It obviously works for some people. It just didn’t work for you.
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Old 02-23-2020, 06:44 PM   #13
notorious notorious is offline
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It’s all about the person. Saying the keto diet is bullshit just because it didn’t work for you is stupid. It obviously works for some people. It just didn’t work for you.
If I worked in an office where zero energy is expended it might work.

I work construction. Keto was going to kill me, and it will kill anyone that expends a lot of energy during a day.
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Old 02-20-2020, 06:36 PM   #14
penguinz penguinz is offline
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My 13 year old just made fun of me for not doing my full reps at 295.
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Old 03-03-2020, 05:15 PM   #15
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My 13 year old just made fun of me for not doing my full reps at 295.
He should!
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