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GMAT Club's Health & Fitness Thread

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Senior Manager
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17 Apr 2012, 12:23
Av wrote:
It's great to see that we still have people going strong with health and fitness goals!

Although I haven't updated my activity log until today, I've been getting bigger and stronger every week at Ross. I was able to hit all of my 2011 goals and I've got a lot of momentum heading into 2012. My progress over that past nine months has been incredible.

I don't have the specific numbers available right now, but I'll take a guess at my nine month progress (lots of newbie gains).
• Lean Muscle Mass: +15 lbs.
• Bench press: from ~155 lbs. to 255 lbs. (+100 lbs.)
• Squat: from 155 lbs. to 345 lbs. (+190 lbs.)
• Deadlift: from 155 lbs. to 400 lbs. (+245 lbs.)
• Dumbbell Curls (8-rep max): from 25 lbs. to 45 lbs. (+20 lbs.)
• Tricep Pushdown (8-rep max): from 60 lbs. to 160+ lbs. (+100 lbs.)
• Pull-ups (8-rep max): from bodyweight? to bodyweight + 50 lbs.
• Dips (8-rep max): from bodyweight? to bodyweight + 50 lbs.

I've been a lot more focused over the past 2 months and I think my gains are accelerating again. My advice to aspiring bodybuilders: (1) Lift heavy and often - no one ever curled 100 lb. dumbbells with tiny arms; (2) Eat, then eat some more.

I have similar stats to you, 5'10'' @ 190 lbs ~12% bodyfat. Been trying intermitted fasting and reverse pyramid scheme with good results so far. Got the routine and diet from leangains, 4 weeks in and lost 4 lbs and gained strength in all lifts by 10-30lbs.

My biggest weakness is squats at 295 currently, cant seem to get to the next 10 lbs range without sacraficing form on my ATG squats.
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17 Apr 2012, 12:32
Here's another question I kinda wanted to throw out there. For those of you who work out but have had some significant injuries through sports or accidents or whatever, have you guys recovered to pretty much 100% or do you keep some limitations in mind when working out. Especially those with like knee or shoulder injuries, those joints, sometimes I have that fear that I might just blow the part out again if I go too hard
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17 Apr 2012, 13:18
Swoosh617 wrote:
Here's another question I kinda wanted to throw out there. For those of you who work out but have had some significant injuries through sports or accidents or whatever, have you guys recovered to pretty much 100% or do you keep some limitations in mind when working out. Especially those with like knee or shoulder injuries, those joints, sometimes I have that fear that I might just blow the part out again if I go too hard

Significant as in requiring surgery? I have stretched by left shoulder (no heavy shoulder work for 4 weeks), stretched my wrists (no heavy pulls for 3 weeks), and stretched my upper knee (no squats/deadlifts for 4 weeks).

After proper self rehab and stretching routine to restrengthen I have been able to get back and exceed past weight.

Not sure how I would respond to a full tear though.
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26 Apr 2012, 21:51
Has anyone got a six pack just by controlling their diet with little/no exercise ?
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10 May 2012, 07:37
georgepaul0071987 wrote:
Has anyone got a six pack just by controlling their diet with little/no exercise ?

definitely doable it will just take you longer. I lost 40 pounds over 6 months (was a football player that had some excess weight) while studying for the gmat and I believe it hurt my studying as I was not always able to eat what I wanted/when I wanted. I am going to tone it down and get back up to 205 and see how my studying improves.
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10 May 2012, 11:06
Yes, I think you want to minimize your distractions during studying/prep and limiting your food intake (hunger) would get in the way.

I do see benefit, however, from doing a tredmill or some activity (that rushes your blood around the body and makes you sweat a bit) for half an hour a day - it gets me wired for hours after that. i wish I would have discovered it earlier.
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06 Jun 2012, 11:16
emont wrote:
georgepaul0071987 wrote:
Has anyone got a six pack just by controlling their diet with little/no exercise ?

Depends if you want a six-pack that's nothing more than being scrawny and having low bodyfat (i.e. being 6ft tall and 150lbs with 6% bodyfat), or having one on a body that's built like an athlete.

The first one is pretty easy--basically just starve yourself. Not particularly good for fitness or long-term health though.

Most people miss out on one of the keys to getting visible abs. You have to grow that muscle group just like with any other muscle group. If you want large biceps, you do a lot of curls. If you want a six pack, you need to do a lot of WEIGHTED exercises. You can also get a six pack by just doing very heavy compound lifts and effectively utilizing your core. The last and final step is that if you want a visible six pack, you need to have extremely low body fat. Each of these is mandatory. Doing a bunch of situps won't cut it.
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16 Jan 2013, 03:46
jtrem wrote:
georgepaul0071987 wrote:
Has anyone got a six pack just by controlling their diet with little/no exercise ?

definitely doable it will just take you longer. I lost 40 pounds over 6 months (was a football player that had some excess weight) while studying for the gmat and I believe it hurt my studying as I was not always able to eat what I wanted/when I wanted. I am going to tone it down and get back up to 205 and see how my studying improves.

I agree
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16 Jan 2013, 08:31
nice to see that there are non-nerds on this forum...(just kidding)
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17 Jan 2013, 14:07
Swoosh617 wrote:
Here's another question I kinda wanted to throw out there. For those of you who work out but have had some significant injuries through sports or accidents or whatever, have you guys recovered to pretty much 100% or do you keep some limitations in mind when working out. Especially those with like knee or shoulder injuries, those joints, sometimes I have that fear that I might just blow the part out again if I go too hard

I had twisted my ankle while playing badminton (no treadmill or weights for about 10 days) and badly injured my finger during Throwball so no weights or push ups for few days.Its best to ask your doctor or instructor things vary depending on the severity of your injury and general health. FYI you can be asked not to work out for a few days w/o being injured if your Hb (hemoglobin) levels are low or you have deficiency of certain essential dietary elements.
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14 Apr 2013, 13:12
georgepaul0071987 wrote:
Has anyone got a six pack just by controlling their diet with little/no exercise ?

If you want a six-pack, you MUST have a physic to sostain it.
In my personal experience however diet comes first and the rules are simple: control and limit carbs as much as you can (no bread, pasta, pizza), no alcohol, eat 5 times a day (you don't want your body to enter a starving mode, your metabolism must run 24h a day), and eat enough proteins ( i recommend Whey).

If you can follow those rules and you train your core 1-2 times a week as you train every other muscle, in 1 year time (again, based on my experience) you shold be able to see your six-pack.
Really all is based on your dedication: it will take time...
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21 Jun 2013, 04:55
Glad to find health section here and hope these healthy tips will help someone to lead active and healthy lifestyle. We must exercise regularly and have a balanced diet meal plan to lose and maintain extra body weight and to prevent from major health disease.

Sickness Insurance
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Last edited by Carrick on 20 Dec 2013, 23:18, edited 1 time in total.
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26 Jun 2013, 07:08
Anyone here have experience/knowledge with ACL tears or other knee injuries? I'd love to chat sometime...might have done something really stupid to myself :/
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27 Jun 2013, 17:30
aerien wrote:
Anyone here have experience/knowledge with ACL tears or other knee injuries? I'd love to chat sometime...might have done something really stupid to myself :/

That sucks man, n having had 2 knee injuries myself I know its not a good feeling. I had a sprained acl in my right knee 3 years ago playing basketball and then tore it last year playing football(aussie rules) for which i needed surgery. What did you do?? I'm assuming/hoping its not a tear cos you'd know it straight away if it is and its not pretty.
n how did i not know about a health n fitness thread on gmatclub:)
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27 Jun 2013, 17:53
aerien wrote:
Anyone here have experience/knowledge with ACL tears or other knee injuries? I'd love to chat sometime...might have done something really stupid to myself :/

That sucks man, n having had 2 knee injuries myself I know its not a good feeling. I had a sprained acl in my right knee 3 years ago playing basketball and then tore it last year playing football(aussie rules) for which i needed surgery. What did you do?? I'm assuming/hoping its not a tear cos you'd know it straight away if it is and its not pretty.
n how did i not know about a health n fitness thread on gmatclub:)

Thanks, man. I'll message you the details, but I figure if I can still sort of walk almost a week out, then it shouldn't be a tear (at least I really hope not!)
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27 Jun 2013, 18:05
aerien wrote:
aerien wrote:
Anyone here have experience/knowledge with ACL tears or other knee injuries? I'd love to chat sometime...might have done something really stupid to myself :/

That sucks man, n having had 2 knee injuries myself I know its not a good feeling. I had a sprained acl in my right knee 3 years ago playing basketball and then tore it last year playing football(aussie rules) for which i needed surgery. What did you do?? I'm assuming/hoping its not a tear cos you'd know it straight away if it is and its not pretty.
n how did i not know about a health n fitness thread on gmatclub:)

Thanks, man. I'll message you the details, but I figure if I can still sort of walk almost a week out, then it shouldn't be a tear (at least I really hope not!)

It could still be a tear cos there's different levels...but yeh it probably is sprained or bruised. I'd still recommend visiting a physio if the knee isn't stable when ur walking
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27 Jun 2013, 18:37
EBM wrote:
georgepaul0071987 wrote:
Has anyone got a six pack just by controlling their diet with little/no exercise ?

Depends if you want a six-pack that's nothing more than being scrawny and having low bodyfat (i.e. being 6ft tall and 150lbs with 6% bodyfat), or having one on a body that's built like an athlete.

The first one is pretty easy--basically just starve yourself. Not particularly good for fitness or long-term health though.

I concur....starving yourself and doing a few sit ups a day might give u a 6-pack, but is that what u really want?? also thats not healthy at all and difficult to sustain unless u wanna starve yourself long-term which would make you miserable imo. If u wanna be built like an athlete tho u have to work on all muscle groups, eat a lot and preferably do some sort of cardio. You dont have to go overboard, an hour-ish of workout time a day is enough if you do it right n stay disciplined with your diet.
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27 Jun 2013, 18:47
aalba005 wrote:
Swoosh617 wrote:
Here's another question I kinda wanted to throw out there. For those of you who work out but have had some significant injuries through sports or accidents or whatever, have you guys recovered to pretty much 100% or do you keep some limitations in mind when working out. Especially those with like knee or shoulder injuries, those joints, sometimes I have that fear that I might just blow the part out again if I go too hard

Significant as in requiring surgery? I have stretched by left shoulder (no heavy shoulder work for 4 weeks), stretched my wrists (no heavy pulls for 3 weeks), and stretched my upper knee (no squats/deadlifts for 4 weeks).

After proper self rehab and stretching routine to restrengthen I have been able to get back and exceed past weight.

Not sure how I would respond to a full tear though.

I think tweaking something is very different from a significant injury. I had a knee injury which required surgery-- 6 months after, I was able to run n started doing some lifting again but it just didnt feel right(esp with explosive motions) and 9 months since I'm still not doing quite what i used to. I would def stay cautious and continue to focus on getting that knee/shoulder stronger before going all out. You dont wanna push yourself too hard and re-injure it, thats not smart...n i know it can be frustrating cos i was literally seeing the muscle in my legs just waste away but you gotta be patient and keep at it...dont rush!!
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16 Jul 2013, 06:50
aerien wrote:
That sucks man, n having had 2 knee injuries myself I know its not a good feeling. I had a sprained acl in my right knee 3 years ago playing basketball and then tore it last year playing football(aussie rules) for which i needed surgery. What did you do?? I'm assuming/hoping its not a tear cos you'd know it straight away if it is and its not pretty.
n how did i not know about a health n fitness thread on gmatclub:)

Thanks, man. I'll message you the details, but I figure if I can still sort of walk almost a week out, then it shouldn't be a tear (at least I really hope not!)

It could still be a tear cos there's different levels...but yeh it probably is sprained or bruised. I'd still recommend visiting a physio if the knee isn't stable when ur walking

daddyv, I've been told I'll survive in 1 piece! Just have to take it easy for awhile.
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16 Jul 2013, 19:53
What are everyone's thoughts on the best extracurricular sport that doesn't involve a team/varsity ex: marathon running etc...

At the moment I'm a bodybuilder, but I'll never get to a level where I would compete, so I'm looking for alternatives that would look extra-ordinary on an application.
Re: GMAT Club's Health & Fitness Thread   [#permalink] 16 Jul 2013, 19:53

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