Measured with 5 spot skin caliper test or whatever the hell you want to call it. Done at lifetime in savage by Jacob a trainer.
Ah, yeah not a huge fan of those. When I measured 8.0% on the bodpod I came in at somewhere between 5 and 6% via calipers. They're ok for tracking progress assumiing you have the same person do it each time. Still looking for somewhere local you can get a dexa scan without a doctors note.
I've been trying to loose weight and finally started to start something consistent (more as food than just working out). I was 290 in January. I started CrossFit in St. Cloud the last week January 3 times per week. I haven't missed a day. I'm down to 251. I'm not really sure how to measure all these things you guys are talking about. But for sure I can do a **** ton of stuff that I haven't done before. I've been following a diet called Paleo and keeping away from Grain / Pasta Carbs and eating Veggies / meat / fruit etc. I've found that I loose weight by doing this type of diet and I don't get that sore. I'm about 80-20 on this from time to time I may have some food with cheese and some pasta here and there, but I haven't had any grainy bread in general. What kind of things do you guys take? I've been taking Fish oil daily with a multivitamin and a calcium tablet. I'm hopping I'm down to 200-220 by end of the summer and getting stronger of course, I've always been an overweight guy so loosing this much weight is pretty cool.
Congrats on the weight loss progress! Keep it up! You mean supplements? whey protein (50-100g a day for 1/3 or less than daily intake... not for any reason other than I prefer to eat whole foods) - Trutein bcaa's (2-3 10g scoops in 500mL water while I'm fasting... Intermittent Fasting so I eat 3 meals from noon to 8pm daily) - AI recoverpro lemon and scivation xtend grape multivitamin - Orange Triad (one of the very few I think do anything... use this over something like dr feelgood for my old man joints) vitamin D I don't consider any of those supplements though. I don't count fish oil or coconut oil either. Those are just part of my fat macro replacements when I can't get them through whole foods. When I think supplements I think pre workout, fat burners, test boosters. Only thing I've tried are some pre workout supps like fierce, asgt, jacked. I don't like any of them. Might start taking creatine and caffeine if these fasted early morning workouts start draining me, but food and sleep have worked well for me so far.
trying to understand that bold area, I'm kind of lost in that all. I'm not to familiar with all the lingo on training just yet, but I'm learning. I like to get other view points on diet so thanks...
bcaa's = branch chain amino acids. There's good research and debate both supporting and disputing their effects. I take them because the 2 brands I listed taste delicious and they're cheaper than powerade zero or some other 0 calorie drink. Intermittent Fasting is a nutrition plan that has you eat during specific times during the day. I'm trying to maintain my weight throughout the Spring/Summer, so this style of eating is very convenient for my schedule and works for my goals. It also leaves me with a lot of freedom in terms of meal size and food choices. I drink the bcaa's in half a liter of water first thing in the morning and late at night (and again sometimes mid morning if I'm feeling hungry). When I cut, I eat extremely strict. I haven't successfully bulked pretty much ever, so trying to figure that out. I either get too loose with my macros and get fat or I don't eat enough and end up making minimal gains. Here's one of the more popular styles of intermittent fasting, this isn't what I'm doing, but fairly close: http://www.leangains.com/ general info http://en.wikipedia.org/wiki/Intermittent_fasting I'm very data driven so I keep a close log of weight, workouts, food, energy level, tape measurements, and sometimes sleep/alcohol consumption. I also get bloodwork done at least 4 times a year (will probably up it to 12 times a year now that I know it's free through my health insurance) and track my body composition with a bod pod reading every 6 weeks. Weighing my foods and keeping a close log for 6 months was probably the best thing I've ever done. If nothing else it helped me eyeball food very accurately. So now when I'm in a jam (on vacation or stranded with few healthy food options) I can get an accurate estimate of how much protein/carbs/fat I'm eating without having to weigh it. I still weigh everything when I have the chance.
I started Crossfit before last year and did it for about 5 months, but I missed days from time to time and then I didn't really know what I was doing. I didn't know how important your diet was then, I ate kind of whatever. I had this "I'm working out now, I can eat this" type attitude. When in stopped going I ate like crap and gained everything back in general, and I'm starting again but with a better diet in mind. I really want to get healthy and I've pretty much cutout processed foods completely. The only thing I may get that is considered processed is my protein shakes in the morning that I have every day, and protein bars. Its hard to get a good steady diet when you get lazy and don't want to cook. Its so easy to go someplace and eat out. Even if its healthy, most of the time if its healthy you can easily make at home and regret wasting the 15$ on a meal you could have done yourself. Do you always feel sore all the time? Sense I've been in crossfit I wake up sore as hell. I know its from work out but I'm wondering if it gets better over time...
Not really, but I guess over the last 16 years I've grown pretty accustomed to always having some degree of muscle soreness. But it's rarely enough to keep me from going about my day normally. I'm a big fan of foam rolling and active recovery (like walking at a brisk pace for 20min after a leg workout). For example, this morning I worked up to a 325lb bench press and a 195lb strict overhead press. I finished with 15 minutes foam rolling my lats and deep stretching my upper back, lats, and pecs. I don't expect to be all that sore tomorrow. Maybe my right shoulder, but that's because I tweaked it a bit. So really, more of a joint soreness which I'll use ice and ibuprofen for. On days where I run sprints, I'll spend 20min "cooling down" and a good 10-15minutes foam rolling my IT band, posterior chain, etc... The only time I get really sore (delayed onset muscle soreness) are on heavy squat and deadlift splits. Doing some sort of hip mobility exercise afterwards (reverse lunges) and plenty of walking and foam rolling directly after help quite a bit. Contrast showers and ibuprofen when needed. Recently I started going to a chiropractor for ART (http://www.activerelease.com/) as monthly regular maintenance and as needed if I tweak something.
I've been thinking I need to get a message because of the areas I cannot roll out etc. I've rolled out and I think fish oil is a big help. I never did much nutrition on when I tried Crossfit my first time so I was always so brutally sore after work outs and I didn't roll then wasn't as common. All I know is I don't know If I can keep going for the rest of my life I might find a place were I can plateau and chill there, I'm not sure yet I'm more or less just want to be the weight I should be and not look a big fatty....
Keep the emphasis on the nutrition part if it ever comes time to choose between the two. ****, my nutritionist got his brother from 300 to 200 with no exercise. I'm sure he looked skinny fat, but at least his bloodwork came back healthy (even if you probably wouldn't consider him "strong" or even "healthy" if you saw him with his shirt off he was much healthier). Have you tried a rumble roller or a theracane? Also, a tennis or lacross ball in a tube sock work really well for getting those hard to reach spots. Personally, I'd skip the massage and get ART done by a qualified chiro. Health insurance usually covers it and it's much more concentrated on the specific areas you need work on. I pay $15 a visit, which is about 4 times cheaper than a deep tissue massage session which has never done anything for me short of make me feel uncomfortable.
I have something similar to a rumble roller, and I've not seen the theracane. Looks interesting though. It may help a lot in the neck /shoulder areas, Its hard as hell to get that. I try with a lacross ball those work well.
These are probably my favorite theracane movements. They hit those hard to get spots really well. The second one is especially useful for those of us that work desk jobs:
Hey idget, how do u like and how long have u been doin IF (inter fasting)? I tried it for bout 2 months and loved it. but it just didn't fit the best wit my schedule. But I was doin 5x5 for my workouts and was surprised by the strength I gained from it
what the hell is that, I don't get the fasting part do you skip days and just eat a lot or skip meals or something?
So far I love it. Only been doing it for a few months but using it to maintain/recomp until Fall. I'm used to fasted 6am workouts, so the strength/energy while training part isn't an issue at all. I work an office job, so it's nice to workout, get to work early, put my head down for 5 hours, eat my first meal at noon, then finish up the day. Beats the hell out of eating 6-8 meals a day and having to set aside time for 3-4 meals during work. I also like the larger meal portions. Instead of 50g protein 16g fat ad nauseam, my meals are huge (like my midweek high carb day where dinner is 100g protein, 15g fat, 200g carbs for 1335 cals). Even my smallest meal on non training days are a good size... 70g protein and 15g fat, so basically half a lb of meat, 3-4 cheese sticks, and a protein shake. I still do a Saturday sh1tload/skipload so mentally I still get a weekly break where I can binge all day and consume over 10k cals. What's going on with your schedule that it's hard to keep on it?
Well there are several different ways to do it. I'm just doing a 16/8 split where I eat my meals at noon, 5pm, and 8pm every day and fast for 16 hours from 8pm till noon the next day. Saturdays I do a huge carb refeed (10k or more calories with 90% of the cals coming from carbs) to supersaturate my glycogen stores then I do a midweek high carb day since I'm usually depleted by Wednesday morning. I don't ever skip meals. If I have to, I'll combine them (not preferred). That's what works for me and my goals though. I guarantee something that works for you will look way different. Give the leangains website a read. There are a lot of good resources on that site including calculators and such. This article also mentions several different IF protocols. Good summary of a few different schools of thought: http://artofmanliness.com/2012/01/25/intermittent-fasting/
idget, do you ever get into any sports or is just exercise / weight lifting your sport? I'm trying to get into things that are fun. Road biking is pretty sweet and I do that, but currently the weather is pretty lame...
Yes lean gains website had a lot of good info. I was skeptical at first wit it, but I decided to give it a try. Lost about 10-13lbs and all my lifts went up too. I'm no rookie when it comes to lifting and nutrition either. It was a nice change from the 6 meals a day. But its nice to see someone talk about diet and actually know what they are talking about. I always run into people who eat like a 3oz piece of meat and think they have 60g of protein.
Yeah up until last year I played baseball, softball, and football 4-5 days a week. Now I'm down to just twice a week. Getting old sucks. I have been getting into things like cycling more often now too. Dude, that **** drives me nuts! "Oh, I eat a ton of protein." "How much in a typical day?" "Like a whole chicken breast for lunch AND dinner. Plus a shake in the morning." "You realize that's like 50g a day, right?" People don't realize how satiating protein is either. 100g of protein is a lot of ****ing meat. My big meals are a workout in and of themselves. I had a meal a few weeks ago that was 4 servings of rice, 4 chicken breasts, a steak wrap with 40z lean sirloin, 4 tilapia fillets, and a protein shake in almond milk with pb and greek yogurt. Barely hit my macros for that meal. Thank goodness for shakes and liquid egg whites!
Ya, I don't have many friends into sports so Its hard to find something I can play. I used to play baseball throughout my whole younglife before highschool from like 10-14 or so. I could prob get into something. I just don't wanna get into a team that just parties afterwords lol, that beer is rough. that comes to another question... What do you drink for alcohol idget? I'm trying to stear away from beer due to the calories from it but its just so damn good.... light beer I've been sticking too but still.. in general I've been just not drinking every weekend maybe once / twice a month so I can stay pretty steady on loosing weight too.
lmk if you want to get on a (for fun) softball league. Over the last year, when I'm cutting or trying to reach a specific lifting goal I don't drink at all. Maybe once if there's a special occasion. But otherwise mentally, I need to be strict to succeed. Give me an inch and I'll take a mile lol. Those are typically only 8-12 week stretches though so 2-3 months stretches without drinking/smoking isn't all too hard. Right now I drink maybe once a week on the weekend or I'll skip a week or two if I know I'll be binge drinking (like this past weekend when my buddies were in town and we drank from 3pm-midnight Friday then 11am-2am all day Saturday lol). It's not so much the calories that bother me, but the dehydration and performance loss/lethargy over the next couple days. What helped me slowly cut back on the alcohol was switching to light beer (ie mgd ultra or whatever it's called) and mixing with diet coke/7up. The nasty ass taste alone helped me cut back!
That's one thing about doin any type of diet to reach a goal. U have to ask urself how strict u wanna be and how dedicated u want to be. I'm sure Idget is just like me...diet and exercise is not a hobby that u pick up drop when u please. It becomes ur lifestyle. I am always aware of all the macros in all my meals. It might be overwhelming at first, but it gets easier after u been doin for awhile. But u know u are doing good, when u feel guilty if u miss a workout or u did not well that day with ur diet haha
looking for some advice here, and wondering if my workout routine is doomed to fail or succeed. Keep in mind that my daily schedule is NEVER set in stone, one of the many 'perks' of working three days on, three days off. On the days that I work, the following happens. Day 1: Chest, Tri, abs, legs. I have about 4 or 5 exercises that I do in circuit. Sets of 10, no breaks between exercises. usually goes free bench, flutter kicks (for hip flexors, yo), pulldowns, push ups, legs, crunches or medicine ball twists. Three sets through the circuit, then a minute or two break, then either 5 miles on the bike, 20 minutes on a treadmill or elliptical. I can't run due to medical issues. Day 2: Back, Bi, Shoulder, Abs: Rows, pulldown bar, abs, curls, shoulders. repeat 10 reps x 3 sets, followed by a different cardio than I did on day 1. Day 3: Cardio, abs. Usually 40 minutes on the treadmill/elliptical, or 10 miles on the bike. Off days: day 1: stretch day 1 workout stuff. day 2: stretch day 2 workout stuff. day 3: relax. The reason that I don't do a whole lot on my off days is that most of the actual time I have is spent either adjusting to being awake during days again, or resetting myself to be up at night again. I'm either awake for far too long due to an event, or i'm sleeping like the dead, up to 15 hours at a time. repeat ad nauseum. I have 2 protein shakes a day, each with 20g protein each. I also take a creatine based workout recovery supplement with a bunch of fancy wordy **** ingredients on it. I've noticed a difference in recovery time with and without, so I'm of the opinion that it works. For meals it's whatever I can get my hands on. I've nearly completely cut out bread and pasta. I have maybe a beer a week (down from a six pack every couple of days), drink far more water than I thought was reasonable. My overall goal with the above plan is to lose body fat and gain muscle definition and while I'd like to be bigger of the arm, I don't want to look like a meat-head. The high and tight haircut already doesn't help. Am I on the right track? Any changes you'd recommend? Derp?
Brett, for your goals I would focus more on nutrition. Losing fat is almost always more efficient to do through nutrition than it is exercise. Personally, iif I were you and had 3 days a week to workout (which I do. I liift 2-3 days a week), I would focus each lifting day around a complex movement rater than around a muscle group. So maybe a squat, deadlift, and bench day. You can still do the accesory movements you like but maybe do leg based ones on squat day, back ones on dl day, and shoulder/tricep ones on bench day. Easier yet, check out some programs like starting strength, greyskull, 531, etc... it will make tracking progress much easier. As for nutrition, I'm no nutritionist, but I can almost guarantee your carb intake is way too high. Try logging your food choices for a week. You'll get a better idea of what you're eating and how much. Then you can make changes from there.
Well, look like I won't quite hit my goals by my birthday... guess ill extend it out till the end of the year. Bw: 180ish (mini cut cycle started this week. Going to stay at 175 for awhile) Squat: 385 (going for 405 next week. Want 425 by the end of the year) Bench: 345 (want 365 by the end of this training cycle) Deadlift: 465 (I know I have 500 in me. Trying that in 12 weeks) Standing overhead press: 215 (want 225 by end of june) Also, thanks for the rec on The Press, Johnny. Finally joined and I'm loving the equipment/atmosphere.
Ya no problem. My chiro told me about it. I would join there too if it was closer to me. My old gym, "the gym" closed and I have to settle for golds...I mean xperience fitness in Brooklyn park. Its an OK gym, but really miss the atmosphere of a true old school gym. I have no dead lift platform, and only one squat rack. And Usually people are doin bicep curls or doin 3inch range of motion for squats on it, which drive me crazy!
Winter is coming up, who's back (still) at it? Squat hasn't really moved, at 395 and backed down to work on some form issues (no quarter squats here, jonny!). Bench took a hit after a bone spur in my right shoulder, ended my last cycle at 325x3 though. Hoping to start benching again in a couple weeks. Sohp max is the same, although I did get 185x7 and 135x22 at 169lb body weight. Deadlift is doing well, pulled 500lbs pretty easily. Not pulling heavy for a while though. Body weight got down to a very lean 168lb last month and holding steady at 175ish since. Much less rebound after this cut cycle. Still rocking a 28.5" waist at 175 compared to 33" when I blow up to 190+.
http://oxyelitepro.com - When I lost weight last winter, I used this stuff. Holy cow, it worked so well. Might try it again when I hit the gym now that the weather is nicer.... and I might add some http://en.wikipedia.org/wiki/ZMA_(supplement) as well, since I heard it's pretty amazing (and cheap!) Have any of you tried a heavy bag routine for cardio training? I haven't looked up any good routines, but I'm really interested in using it as a warmup before lifting... although I'm not sure I could do arms on the same day. My routine used to be heavy bag during a lunch break (for about 45 minutes / 1 hour) alternating hitting the bag until failure, then doing crunches until failure, then 2 minute break... repeat until I have to get back to work. With a pretty casual attitude towards the gym, I managed to lose 40 pounds within 2 months (and I've since kept most of it off even though I ate junk food and played videogames all summer. Shaaaaame!)
I've managed to go 2-3 times/week since golf league ended. Bench went from maybe 185x6 to 225x8 and 245x3 and still going up. I do some legs but want to run (get mile time down maybe 5k next spring) more than squat a ton of weight. Otherwise work my back and biceps on other days. I can curl 125x10 standing with easy bar. My body weight hasn't moved much bouncing around 168 to 177 - I'd say I'm pretty lean either way - ectomorph by nature. If I stop working out I'll lose weight. I think my ultimate goal is to run 6 min miles while being able to bench 300+.
I run a mile once a year, last year after blasting legs for 6months and adding 100lbs to my squat) I ran a 5:2x mile. Seems counterintuive but the extra leg strength really helped me push through at a good pace. Surprised myself since all I ever really do for running is sprints and prowler pushes. Maybe working on legs would help you too? Nice progress on bench! We gotta get out and golf sometime too.
I just went back after one month off. Full time school and full time work cut my gym time dramatically. Still able to bench 250lbs x3 and squat 275lbs x 8. Not comparing waist with Sheen, but I am around 29".
cramping has been an issue while running - especially calves, but occasionally hamstrings yes - progress on the bench. after 14 years I'm finally benching more than I did in high school (255x1)! I was also running cross country back then, but I can't remember my times - I want to say I had a 5:50 mile split for a 5k race (JV as a senior :$)
What is everyone's take on amino acid's? A "giant" that I work with swears by them. Anyone add them to their intake if so how? Thanks
I drink about 20g a day. I prefer the taste (scivation xtend flavors are bomb. Green apple and orange are my favorite) over something like powerade zero. I'm not sure if they help with anything, but I use them to keep hunger at bay (intermittent fasting, eating window is noon to 8pm) and intra workout (again, it tastes better than water). I can't say one way or another if they aid in recovery, hydration, etc... though. fwiw there are recent studies linking taurine with leptin and insulin resistance. But you know how that goes. For every study in support of a theory there's another that refutes it.
Finally getting back into the gym full time next week, after what seems to be forever...5 months this month! Stupid nerve root starting bothering my right shoulder/arm again. Working on getting strengh back to normal on the right side, then onto heavy lifting hopefully at the begining of the year!
Good luck, man! I'm struggling with a bone spur on the right side currently. Most pressing angles the pain is manageable but flat bench really irritates it.
Here is an update at where I'm at currently: I've been pushing pretty hard this month and end of October at crossfit. Here are some new 1RM maxes or PR's I've got this month. I just got a new 1RM Max on: 155# Push Presses (120 before) 295# Deadlift I just completed 145# overheadsquat I think I can get a bit more next time but my wrists were getting pretty beat after doing so many reps to get that high. I just did a PR of 175# Squat clean and Jerk. i did 3 reps at that weight. Right now I'm really getting the need to loose more weight. I've went down from 290 lbs, to now 245 lbs. If I cut another 20-30 lbs I I feel it'll help me get a deadhang pullup. In crossfit we use rubber bands, I'm at the green band for high count pull ups, and blue band for low count. I'd be nice to get a full pull up someday so I can get into WOD's that I can then just do kipping pullups... I've never worked out my whole life, I did some sports when I was a kid but never trained anything. Mostly a gamer my whole life. I started Crossfit this Febuary, and I've gained so much now.
That's great progress man! Keep it up! Have you tried rack chins? I used to barely be able to get 5 dead hang pullups and am up to weighted pullups with +115lbs for 3 and +90lbs for 5 after doing rack chins for a year. They allow you to overload your lats much better than an assisted pullup.
Nah, we have never done those. After some YouTube it does look interesting. Sometimes we will use chains to add some weight or a vest on the assisted pull ups. I think I would have to go to a gym to do the rack chins, but maybe ill bring it up to my coach and see what he thinks.
It's been a full year since you posted this and I'm curious as to where you're at to date, what you've changed in your eating habits (if any) and what you've added or changed to your supp list including what you don't call supps.. daily vits, bcaas etc.
Dave, not sure where I'm at honestly, but ill know in under a month (state meet). Haven't tested any 1rm since pulling 500. Last bod pod reading I was at 180lbs 11%. Still 5'10" as far as I can tell lol. BW fluctuate between low 170s and high 190s depending on the day of the week (carb backloading) and time of year. Come February, based on what I can easily triple in the gym right now, ill be opening with: Squat: 385 Bench: 300 Deadlift: 485 If all things go as planned were shooting for a 3rd attempt of: Squat: 425-445 Bench: 330-350 Deadlift: 515-545 Nutrition is pretty much the same since bw hasn't changed much. Just been working on form the past year. Started intermittent fasting (16/8) 8months ago though. Mostly for convenience. The macros are the same. Supps: whey shake post wo if I'm running low on time. Straight liquid egg whites if I'm broke. Mix the two if I'm trying to get over 100g protein from that shake. Bcaas intra. Coffee pwo and every once in a while (once or twice a month if I'm sick or scheduled to squat and dl heavy on the same day) ill take a mild stim pwo like fierce domination. Daily multi vitamin (orange triad) and vitamin e drops otherwise I try to get most nutrients from food (fish, coconut oil, broc, kale, cook with cayenne pepper, ginger, flax seed, tumeric, etc...)
I'm seriously surprised by your weight for how much you eat. How many calories do you burn during a workout? You eat for 3 men! haha I've heard very good things about orange triad. I've thought about buying it at times, but I'm really not a pill guy and a six a day serving size would kill me. I agree with you that the best way to get your nutrients is through food. More raw food then cooked. Have you ever done juicing for your nutrient intake? I've noticed when I am juicing that I feel so much more of a great buzz so to speak. Plus, you can juice much more then you can actually eat in a day. I have an extra juicer if you have interest.
Sorry for the delay, Dave. Took me a while to write a thoughtful reply. I really don't eat that much (calories). Quantity wise it might look like a lot, but that's because I don't eat very many calorie dense meals. (On non carb refeed days) I'm at between 1800-2800cals a day depending on bw and whether I want to eat at maintenance or above/below. I do agree that I have a large capacity for food. If you look at what I'm actually eating though, it might make more sense. I eat pretty much the same macros every day. I just prefer to eat less calorie dense foods so I can eat more (more bang for the buck/higher quantity of food). For example: 1lb broccoli: 150 calories. 30-40g carbs, 10-15g protein, trace fat. You know those big bundles at the grocery store? If you cut off the stalks, 1lb is about 2 of those bundles. That's a lot of ****ing broccoli. 1lb turkey: 700 calories. 80g protein, 40g fat. Pretty damn satiating. Think of your average Thanksgiving turkey portion. Even with second helpings, most people are barely eating .5lb of turkey. 1lb bread: 1700 calories. 350g carbs, 50g protein, trace fat. Pretty much a loaf of bread. I've housed up to 3 loafs on refeed days. Not very satiating. So let's say I'm at a lean 17xlbs and am eating at a caloric deficit (cutting weight). Using the example above, in 1 day I could eat 1 loaf of bread (1lb), 2.5lbs of turkey, or 12lbs of broccoli. Obviously this is a poor example in that you want some variety (for the various nutrients, mental sanity, to avoid tmj pain, etc...), so you mix it up accordingly. So take my dinner the other night as an example (pic below): 1lb ground turkey: 700 calories. 80g protein, 40g fat. 4 eggs: 280 calories. 25g protein, 20g fat. 2cups liquid egg whites: 140 calories. 56g protein. So the meat/egg scramble is ~850 calories: ~150g protein, 60g fat, trace carbs. Chipotle burrito is 885 calories: 45g protein, 34g fat, 99g carbs. I could eat all of that for 2/3 of my daily calories (or when I'm cutting, that would be equal to 1 day's food most likely broken into several meals) to maintain my current weight, or I could have eaten a loaf of bread. In terms of satiating my hunger and straight pounds, if I ate as much bread as I did in that burrito/scramble meal, I would have ate a couple loafs of bread and in turn would have doubled my caloric intake. Most people choose the bread and then they wonder why they're gaining weight and still hungry all the time. I do have a juicer. I haven't used it in a while. For me, the only time it's useful/practical is when I have a bunch of leftover veggies that are about to go bad and I don't want to waste them. I don't count those shakes since they're incredibly calorie deficient. Also, you'd have to juice 10-15lbs of various veggies to equal a good multi-vitamin. **** that lol. Orange triad isn't bad. I just take 2-3 with each meal depending on how many meals I eat that day. No idea exactly how many calories I burn in a day. Which is why I track intake and not expenditure (it's something you can do accurately). I do get a bodpod reading every now and again to estimate my bmr and use that as a baseline to outline the structure of my diet at that given point in time. But you still have to track everything to make sure you're moving in the right direction. There are just way too many variables going on to accurately calculate "calories burned" with any sort of exercise so instead of looking at training sessions or exercises within a training session I just look at weekly and monthly trends and adjust accordingly. I think most people use exercise as an excuse to eat more. You can see how that can become a problem when they don't understand "how to eat" so to speak.
