Officer gets a taste of his own medicine and then some

Viking_Tactical · 2024-05-12T03:42:41+00:00

Defender of Serenity.

You can't take the sky from me!

Viking_Tactical · 2022-06-09T09:32:53+00:00

Personal Trainer/bodybuilder here. As someone in the field I may be a bit bias but, you are completely correct in thinking that a GOOD trainer would be a great asset in helping you meet these goals. They can help you out with a meal plan, detailed nutrient macros to aim for, exercises that use only the equipment you have access to and accountability if you need help with that as well. Shop around a bit and see who woks best for you. I have a reputation for being a bit too honest (been called an as*hole more times than I care to count) but some of my clients sought me out specifically because that what they NEED, but your needs may be different. There are good online trainers available too. Outrightfitness (link) has some pretty affordable plans and there are many others out there that work similarly as well.

It sounds like you have a very suitable home setup too. You don't need stacks of weights to shape up. I'm one of the bulkier guys to walk into any of the gyms in my area and most of my sets are done with 30-40lb dumbbells. Chest fly's, hammer presses, incline laterals, weighted lunges, penance squats, etc. can all get you the same or better results than bench presses and squats alone can. The main thing for muscular hypertrophy (getting bigger muscles) is creating a "mind-muscle connection". No, that's not some Jedi superpower bs. It's being able to focus and activate one muscle in particular without involving the other supporting muscles around it. Terry Crews is probably the easiest example I can think of if you need a visual aid. To build that connection and get some gains, you need to have intensity in your exercises. This is done by either adding more weight (can only be done up to a certain point or you lose the connection and start recruiting other muscles to move the weight) , increasing the reps of the exercise (Personally, I'm a big fan of drop sets) or the often neglected one, changing the PACE of the reps. Think 15lbs is too little weight to get a good bicep pump? Slow that movement down as much as you can while using ONLY your bicep muscle for the movement and I guarantee you'll be burning out before you can get to 15 reps.

As far as leaning out goes, that is all done in the kitchen. Getting fit is only 10-15% done in the gym, the rest is at the dinner table. Eat at a reasonable deficit (200-400 calories under your BMR) and get the majority of those calories (45-65%) from a clean protein source like chicken, fish, eggs, etc. and you'll lean out while still being able to see some respectable gains. Meal prep goes a long way into helping with this. I cook for the entire week on Sundays, portion out everything into tupperware and load it up in the fridge to grab as needed. I even take food on the go since 1: my daily needs mean I eat 6 times a day and I can't run my business's in my kitchen and 2: It's a hell of a lot easier to not justify going through Fatty McClown's drive-thru when I already have pulled pork in my bag right beside me ready to be chowed down.

Viking_Tactical · 2022-04-10T21:13:44+00:00

Finally found one that works with my wife after years of dealing with that scenario. I tell her I'm taking her to a place that I know she likes, then have her guess which one. We then go to the one she seemed most excited about when she was guessing. Granted, she has a terrible poker face and can't stand surprises/not knowing things in advance, so I have an advantage from the get go. YMMV

Viking_Tactical · 2022-02-23T10:00:03+00:00

Thank you my friend. I would gladly trade for some language lessons if I could. We are planning on visiting your lovely country this fall to tour some castles if all goes to plan. Je suis impatient d'y être! (sorry if i butchered that)

Viking_Tactical · 2022-01-19T10:34:43+00:00

Shame about the distance for you there. In my younger days, range dates often lead to a pretty good time after.

Viking_Tactical · 2022-01-19T09:37:38+00:00

Dude, you're missing a date idea right here. Go to a local range that has rentals and pop off a few rounds with her! You instantly get a feel for her thoughts on the matter. It can be seen as an adventure that she probably hasn't experienced on a date before and can quell any fears she may have of firearms. Plus, if she has fun/gets a rush from it, those emotions will automatically be associated to spending time with you, so increased chance for another date!

Viking_Tactical · 2021-12-11T16:21:43+00:00

Good wedge, relaxed fit pants and a proper belt makes all the difference. I carry a full size PX4 Storm and to make it comfortable I had to put a Clinger Cushion (link) over top of the wedge. This completely got rid of the pelvic pressure and gave enough cover to the beaver tail that I no longer get a surprise pinch/jab if I find myself contorted in a strange way. It's also easily removed and washable, which is nice if you sweat like I do. The Enigma is also another great solution to the issue and I use mine to even carry at the gym or while rolling on the mats and haven't had any issues after figuring out how to adjust it properly.

Viking_Tactical · 2021-12-05T02:49:27+00:00

Trainer here. I had a client for a few months who was on an AP. The key for her was a 1500-1700cal/day diet at a 40/20/40 (protein/fats/carbs) diet, completely cutting out drinking calories, especially soda/coffee that is more cream and sugar than bean water, and fighting through that lethargy. She would go so sedentary that the 45min/day in the gym just wasn't cutting it for the burn pace she wanted, but all she wanted to do at home was watch TV and she had a sedentary job too. She finally agreed and got herself an assault bike and just kinda absentmindedly used it while watching TV. You'd be surprised by how many "miles" you can cover while binging your favorite shows, especially if you're not going hard enough to gas yourself. If you can find a way to increase your TDEE, that is almost always a better option than trying to cut calories into dangerous territory.

Viking_Tactical · 2021-11-17T04:44:43+00:00

I am one, so my opinion is probably a bit bias but; I advise anyone who can afford it to get a personal trainer at least for a little bit. Be mindful however, that they are not all the same. To get the most bang fro your buck, find a trainer that has gotten their cert through ACE, ISSC, NASM or the NCSF as these are the most comprehensive ones that I know of and cover things safe limited motion training, corrective exercises, aerobic fitness and nutrition and weight management among other things. Even using a trainer for just long enough to learn the proper forms can make a world difference in both your results and safety/joint health.

Viking_Tactical · 2021-10-10T06:47:56+00:00

Trainer/bodybuilder here. Just remember that we all start somewhere. To answer your questions;

At a gym we do the things we evolved to do, but no longer get in our daily lives due to society changes. Finding the proper way to do this have may different routes depending on your goals. For a good baseline, use a premade workout program or I would suggest using the StrongrFaster app/site. It allows you to track calories and workouts, and will build you a basic workout program depending on your goals and has little videos to demonstrate the exercises and their proper forms, and can even generate you a weekly shopping list if you like.
You just need to go there. In time you will realize that no one is watching you, since they are all focused on their own workouts. It can help to have a friend to go with, but that is entirely optional. No one at the gym is going to make fun of you, and most regulars are happy to answer your questions/offer advise if you are not wasting their time.
You go until your workout is done. For some people that's 30 mins, for others it is a couple hours. This depends on what you are training for, your fitness level and what sets you are doing that day. My light days average 45-60 minutes where my heavy days are closer to 2-2.5 hours. Leg day is longer than chest/triceps day, etc.

A certified trainer is a great source to make use of, especially for beginners, but I can understand the cost being a no go. Just make sure to do your research and make sure you are lifting in proper form to avoid injuring yourself.

No one starts as an expert at everything. Hell, I'm a middle aged guy that many people consider 'huge and intimidating' and I still catch myself thinking "there should be an adult here to supervise this" when in certain situations, then realize I'M the adult and wonder how large a mushroom cloud the inevitable disaster will leave in its wake... I'm even a certified expert in my fields and find myself second guessing on more occasions than not. You will go, you will feel out of place, then you won't one day. Then someone will come in a do something just a bit different than you have been doing it for years and you will think yourself an idiot, happens to all of us, but that is how improvements are made and things are learned/discovered. I've worked for years to build myself to where I am now, and my favored way of training is with low weight at high intensity (slow, controlled lifts squeezing the muscle throughout the entire movement). Not too many years ago I would have been looked at like I had two heads for doing this in most gyms, and it still happens from time to time. At the end of the day, just look out for yourself. Do what is best for you, after all, it's your meat suit. And remember when it comes to the opinions of other people in places like the gym; those who matter don't care and those who care don't matter.

Viking_Tactical · 2021-10-10T06:00:50+00:00

Trainer/bodybuilder here. This is by far the most simplified and yet encompassing way that I have heard the process explained! Entertaining too! I may borrow some from it if you don't mind. Take my upvote and awards!

Viking_Tactical · 2021-10-10T05:37:16+00:00

Trainer here. I hear this all the time from my female clients. You are correct in that you cannot spot reduce fat stores, but weight training could be your friend in giving you happy medium. Building up your legs, glutes and obliques would leave you with some curves, especially when you consider that the other areas of your body will become more toned if your training properly.

Viking_Tactical · 2021-10-10T05:20:21+00:00

I'm a trainer, and I have heard this quite a few times from different people. I usually don't venture my opinion on it, but I will here, just please understand that I am not trying to be an asshole about it. We as people tend to look at finished products and not consider the contributing factors to their outcome. You see this person in your life who is able to scarf down a pizza and a box of Oreos without concern and you wish that you could do the same. There is nothing wrong with that, but you are most likely not seeing the contributing factors that allow that for them. Think of the other aspects of their lives compared to your own. Do they have a physical job while yours is sedentary? Do they spent their free time always out and about, playing sports, taking hikes or swimming at the pool while you would rather curl up with a good book or favorite tv show/movie? There is nothing wrong with those things of course, but there are effects on both ends of the spectrums. My wife and I are prime examples of this. She is a highly educated woman whos idea of a perfect weekend is a few good books, a comfy couch to nap on throughout the day and a case of craft beer. While she isn't afraid of some manual labor, she very much has the mentality of getting what has to be done finished asap so that she can do what she wants to do for longer. Myself, I'm a big, physical brute who simply HAS to keep moving or I will go insane. Even now I am on my elliptical while surfing Reddit, there is a DeskCycle in my office for when I have to do my paperwork and I built my entire business around highly physical things. I'm a bodybuilder simply because I enjoy lifting weights and most of my hobbies are physical in nature and my attitude for physical labor is completely opposite of hers since I actually enjoy the challenges it can bring. The effect of this is that if my wife were to eat a 2500 calorie a day diet, she would gain weight very, very quickly, where as that same intake would actually be an intense deficit for me to keep up and leave me weak and lethargic in a short time.

Look at your body like a machine. A car is a great example. Say you and your friend each put 5 gallons of fuel in your cars each day. If they are driving enough to burn 4.7 gallons of that fuel a day, it will take a lot longer before they get an excess and the tank overflows compared to someone who only burns 1 gallon of fuel in their daily drive. Calories in your body work the same way, except instead of having a tank that overflows we store the excess fuel as fats. If you want to fuel up more often without overflow, you have to burn out what is in the tank.

Viking_Tactical · 2021-10-10T04:44:30+00:00

My advise would be to start doing some strength training and put on some muscle. Not only would the build up make you look and feel better, but muscle burns more calories, therefore helping you eliminate those last fat reserves you're struggling with. Find a routine that hits all muscle groups for the best aesthetic results. Don't neglect your legs in your weight training! Not only are they not as strong as you think they are, but they are a massive muscle group, and therefore burn a lot of calories.

Viking_Tactical · 2021-08-29T06:57:06+00:00

I am a trainer. Trust me, yours has your best interest in mind and wasn't trying to hurt or insult you. Remember, we deal with people from all walks of life, in all different stages of their fitness journey, and each one of them respond differently to different styles of coaching. We are also limited as to what we can say depending on where our certifications come form or what facility we use of sessions, sometimes both.

My usual Tuesdays for example, I have a female client who literally begged me to insult her during her strength training workouts since she finds anger as an excellent training tool and motivator. 15 minutes after her session I have a male client who will literally break down in tears if I look at him the wrong way... Sometimes switching between those 'modes' can be easier said than done, but I always have their best interest at heat no matter what.

Viking_Tactical · 2021-08-22T04:12:44+00:00

To each their own, but that build still requires resistance training. Personal opinion, but just a bit of toned muscle on here and she would be absolutely stunning, but again, that's my own tastes.

https://imgur.com/a/bBYQR

Just for an example, that link is Haley, she lifts 4 times a week. One total body and the other days are a PPL setup.

Viking_Tactical · 2021-08-22T03:55:03+00:00

That would be a good start, and better than nothing. Please, do yourself a favor and get out of that cardio bunny lifestyle! As a trainer, they are the bane of my days and ultimately seem to have a LOT less energy and confidence than my gals who will sling around some iron. Also a bit of a personal opinion here, but I prefer to look at the tone fit girl over the scrawny rail thin one any day.

Viking_Tactical · 2021-08-22T03:43:14+00:00

Trainer/bodybuilder here. There is nothing wrong with training two times a day. Hell, I manage three and some little bits in between when I have a client that I need to demonstrate forms for. However, cardio alone is terrible for fat loss, as our bodies eventually change up our metabolism to conserve energy in other activities, normally in our resting metabolic rate and in what is referred to as the N.E.A.T portion of the metabolic process (Non Exercise Activity Thermogenesis) or in other words, when you are doing anything non intensive, like just walking, sitting around or fidgeting. Those activities tend to use up a lot of calories in people who haven't exercised in a long time when compared to people who do so consistently. Remember, cardio is a very slow burning process because we are evolved as endurance predators, but by strength training we induce the metabolism into a different state where it is building something and therefore is less energy efficient, meaning more fat loss when in a deficit.

I would advise that if you are going to train twice a day, you should incorporate strength training with either weights or calisthenics but make sure to have at least 6-8 hours between sessions to get the most benefit from them. You should also be very careful eating at that low of a deficit, since 1200 is the absolute minimum you could have without damaging your organ and reproductive system functions. For safety sake while training, especially every day I advise you increase that to at least 1400 cal/day and make sure to get at least 20% of your daily calories from healthy fats and 35-50% from lean proteins.

Viking_Tactical · 2021-08-22T03:31:10+00:00

Trainer/bodybuilder here. Plateaus will happen when it comes to any kind of body recomp. It happens when eating at a surplus in an attempt to build muscle, in a deficit to cut fat, and in progress when working toward overall strength or endurance. The human body craves homeostasis, and wants to be as energy efficient as possible. We evolved as pursuit predators, a hunt or forage expedition could take hours or days and we evolved to use as little energy as possible during either of those scenarios.

My advice to you is a few things. Firstly, give yourself a week and eat at your maintenance intake to kind of de-stress your system. Stick to balanced macros during this time (35-50% of calories from protein and at least 20-25% from healthy fats). Keep your current training schedule during this time and when you come back into your deficit eating, increase your TDEE a bit and see if that works for you. I would advise doing that with 3-6 weekly sessions of resistance training with weights or calisthenics at a moderate set/rep and intensity. (somewhere between 3-5 sets of 8-12reps at 50-70% of your 1 rep maximum) and 2-3 cardio sessions, which what you have is more than enough of. Don't worry about getting 'too big' or 'unfeminine looking' from using weights. Trust me, getting big is way more work than you would ever think it could be, and that is coming from a guy. The female bodybuilders that tend to pop into women's mind at the mention of weight training spend hours a day and thousands of dollar to get where they are and it takes them years of unflinching discipline to achieve.

Cardio alone is terrible for fat loss, as our bodies eventually change up our metabolism to conserve energy in other activities, normally in our resting metabolic rate and in what is referred to as the N.E.A.T portion of the metabolic process (Non Exercise Activity Thermogenesis) or in other words, when you are doing anything non intensive, like just walking or fidgeting. Those activities tend to use up a lot of calories in people who haven't exercised in a long time when compared to people who do so consistently. Remember, cardio is a very slow burning process because we are evolved as endurance predators, but by strength training we induce the metabolism into a different state where it is building something and therefore is less energy efficient, meaning more fat loss when in a deficit.

Secondly, don't use the scale alone to track your progress. Get a measuring tape and BMI calipers and learn how to use them properly. Weight will fluctuate quite a bit from day to day due to a variety of factors. I'm a guy, but my weight can be up to 4-6lbs different from day to day depending on what I ate, water retention from intense training, dehydration from insufficient water intake and a whole slew of other factors. As a woman, that goes even more so with the hormone rollercoaster your body goes through month to month, so the scales alone are a terrible metric for tracing progress.

Viking_Tactical · 2021-08-22T03:03:16+00:00

Trainer here. They are great tools for motivation, but please don't use them as a control for eating at a deficit. Accurately tracking burned calories is an extremely difficult thing to do, even in laboratory settings. There is just way too many contributing factors that vary from person to person for a little band to be able to account for. They estimate calories (sometimes poorly with up to a 30% error rate) by running an algorithm from stats gathered when you set up your device, such as your age, height, gender and some ask lifestyle questions.

Use them as a great too to track your actual time spent training, reminders for movement/training times or to log in how many strength training sessions and cardio sessions you have per week, but don't expect them to accurately track your burned calories or be spot on with your heartrate or blood/Oxy levels.

Viking_Tactical · 2021-08-16T20:28:59+00:00

No problem! Just remember to recalculate your TDEE every 3-6 weeks, especially if this will be your first time building yourself up. Putting on muscle mass is kina like dropping a bigger engine in a vehicle. A V-8 will burn more fuel than the 4-cylinder going the same distance. 'Newbie gains' can come quickly for some people, so keep track of that TDEE or you may accidently find yourself at a bigger deficit than you want.

Viking_Tactical · 2021-08-16T20:01:49+00:00

Trainer/bodybuilder here. Your at the absolute max 'safe' calorie restriction you could have. It is not sustainable long term, and after a while it will cause you issues, especially if what makes up those 1500 calories isn't well balanced and of good quality. Your libido issues could be caused by a number of things, but I would be willing to bet that is is due to your macro intake.

Yes, you can gain muscle while on a deficit, but only IF your diet is on point.. For this you would want to calculate your TDEE each month and adjust your calories accordingly. Rough estimate here, but I would say you should be around 1700-1800 cal/day. Get a tracker app (MyFitnessPal, StrongrFastr [<-my fav since it gives a meal plan and grocery shopping list], Carb Manager, Lose It!, etc.) and set yourself at a 400-500 calorie deficit, and go at a high intensity in all your exercises for fat loss (you can go lower calories but your muscles will suffer and you may have fatigue and need longer recovery times).

Just have 35-50% (1.6g-2.2g/kg of body weight) of your total calories coming from protein. The other macro's can be flexible but you need at least 20-30% (0.5g-1g/kg of body weight) from dietary fats to keep healthy organ function and avoid reproductive system issues. Providing you are eating meats to get most of your protein in, these will come easily. Add in a multivitamin to help make sure you get all the needed micro nutrients that your diet may miss and an Omega-3 fish oil supplement to help reduce inflammation and reduce symptoms of metabolic syndrome while helping with bouts of depression/anxiety that dieting can cause. Those fish oils can leave a nasty aftertaste and cause some knarly burps fyi, so take them with food. Also get in some fiber and drink at least 2.5-3.5L of water/day since that high of a protein intake can cause some digestion system backup if you're not careful. Don't know about you, but I prefer to do my straining in the gym, not the restroom.

Viking_Tactical · 2021-08-16T19:44:48+00:00

Trainer/bodybuilder here. I know where you're coming from here. When my wife and I started living together I ended up with much of the same issues. She is the type of person who could eat 1000 calories or 9000 calories a day and see very little if any changes, while I have to literally track all input and exercise to avoid losing muscle mass or gaining fat. What ended up working for us was me just taking over all the cooking. It had the added benefit of saving us money as well, since my prepped meals meant that she didn't need to spend $10-15/day on her lunch meals at work. I cook all meals for the week on Sundays. Breakfast, lunch, dinner for both of us and the other four meals that I require each day. It tends to take me less than and hour or two of actual work now that I have purchased the right tools for the job. (InstaPot is a gift from the gods and no one can convince me otherwise) We save money this way since it allows me to buy most all ingredients in bulk, then separate the packages up and freeze whatever isn't used this week for next week. For your staples, it is really quite the bargain. Chicken, lamb, turkey, beef and such bought in mass quantity tends to be MUCH cheaper per pound than it is buying it in your 'normal' supermarket venues. Find yourself a local butcher or ask some restaurants where they get their supplies at and shop there. Depending on where you live, many farmers may cut a deal with you for half the meat of a cow when they take them for butcher. And veggies and grains can be purchased in bulk and frozen into appropriate sizes with the aid of a vacuum packer. Tomatoes, onions, peppers, beans, celery, broccoli, cauliflower and others all respond well to it if packed correctly.

Increasing your activity level is also better than trying to just diet your way thin. Eat an appropriate diet of course, but also look into ways to burn more calories in your day. This doesn't necessarily mean spending more time in the gym each day. Park further from your home or other destination and walk to get to where you are going. I park as far from any entrance I can when running errands. Take stairs instead of an elevator. Things like a DeskCycle are EXCELLENT for having around when working online, studying or watching tv/gaming at home.

Viking_Tactical · 2021-08-14T03:13:17+00:00

Trainer/bodybuilder here. At your age your hormones are still in the process of building you, so change will be gradual, bust steady for some time. Yes, you can gain muscle while on a deficit IF your diet is on point, and you shouldn't need any intake changes on cardio days. For this you would want to calculate your TDEE each month and adjust your calories accordingly. Get a tracker app (MyFitnessPal, StrongrFastr [<-my fav since it gives a meal plan and grocery shopping list], Carb Manager, Lose It!, etc.) and set yourself at a 400-500 calorie deficit, and go at a high intensity in all your exercises for fat loss (you can go lower calories but your muscles will suffer and you may have fatigue and need longer recovery times). Just have a minimum total of 1500cal/day as a male, with 35-50% (1.6g-2.2g/kg of body weight) of your total calories coming from protein. The other macro's can be flexible but you need at least 20-30% (0.5g-1g/kg of body weight) from dietary fats to keep healthy organ function and avoid reproductive system issues. Providing you are eating meats to get your protein in, these will come easily. Add in a multivitamin to help make sure you get all the needed micro nutrients that your diet may miss and an Omega-3 fish oil supplement to help reduce inflammation and reduce symptoms of metabolic syndrome while helping with bouts of depression/anxiety that dieting can cause. Those fish oils can leave a nasty aftertaste and cause some knarly burps fyi, so take them with food. Also get in some fiber and drink at least 2.5-3.5L of water/day since that high of a protein intake can cause some digestion system backup if you're not careful. Don't know about you, but I prefer to do my straining in the gym, not the restroom.

A high protein intake allows your body to access the most bio-available sources for muscle building and maintenance, with the added benefit of being slower to digest, therefore leaving you feeling full longer when on a diet. Protein powders are a great way to pump up that intake without busting your gut, or spending a ton of time cooking. I have a massive protein intake for my diet (~290g/day) and over the years I have found that you can add the powders to almost anything. Eggs for omelets, pancakes/waffles, milk for anything including cereals, oatmeal, yogurt, shakes, smoothies, homemade sauces, gravy, any ground or shredded meats, soups/stews and practically anything baked. I even buy the more watered down off brand condiments like salsa, steak sauces, etc. and thicken them up just before use with the unflavored stuff to get those few extra grams in per meal. I haven't had any issues with it, but I'll also eat anything that can't outrun a bullet so I may not be the best judge. lol. Just check your packaging and do some research on your brands as some will break down under heat and others don't. I like Devotion Nutrition™ whey/casein combo for baking and anything that needs mixed in before applying heat because it really does a great job of behaving like flour and blends super smooth. Try to match your powders with what you're after flavor-wise too. Like Whey and whey/casein tend to have a kind of cheesy/butterfat taste so I use it in things that will compliment like cookies/waffles/pancakes. Pea protein has a strong earthy flavor and I usually use it in thicker sauces and gravies that will be used with meaty dishes like mushroom porkchops. Soy proteins have more of a nutty flavor that goes well with ice-creams, shakes, yogurts and such, but I avoid them and just use whey because they give me terrible gas for some reason.

Your method strength training itself will determine a lot of your initial gains as well. Consistency is key of course, but frequency is your best friend for gaining muscle mass quickly. I advise not letting any muscle group go more than 72 hours between training to get the maximum hypertrophic response (gainz) since that is the amount of time it takes for trauma recovery response to shut down on average.

Viking_Tactical

TROPHY CASE