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GMAT Club's Health & Fitness Thread

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GMAT Club's Health & Fitness Thread [#permalink] New post 19 Mar 2011, 18:00
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Current Activities of GMAT Club Health & Fitness Group Members (12 Athletes)
  • Av – Taking baby steps into the world of bodybuilding
  • jko – Cycling and climbing
  • Michmax3 – Yoga, cardio, and improving nutrition
  • bpengage – Training for a half marathon and improving nutrition
  • eskimoroll – Weight training, cardio, tennis, golf, and improving nutrition
  • tssambi – Weight loss and improved flexibility
  • Entwistle – Weight loss, as well as increased speed, stamina, and strength
  • 730i – Training for a marathon
  • mbanimal2011 – Training for a marathon
  • humphy – Running for weight loss and increased stamina
  • futurestrategist – Training with Scooby’s bodybuilding workout
  • vwjetty – P90X and basketball
  • BMR21 - Crossfit

Let me start by commending the members of this community for having such amazing work ethic. Over the past couple of years, I’ve seen thousands of people labor through months of GMAT prep (sometimes more than once), endure the painful and humbling experience of business school applications, and go on to attend some of the most prestigious business schools in the world. Unfortunately, none of these achievements come without sacrifice, and I’d wager that most of us abandoned our health and fitness goals somewhere along this journey.

We’re now in the early months of spring and many of you are probably waiting for business school to begin in the fall, or perhaps waiting for next year’s essay questions to be released sometime this summer. In either case, your goal-seeking personality is probably feeling a little under-challenged right now. So, I’ve got a new challenge for you to achieve over the next 3-6 months: realize your health and fitness goals now (even if they're short-term goals!).

I’m not a fitness expert, but I enjoy researching a new hobby and working hard toward a goal, just like many of you. I’m guessing that we have a few GMAT Club members that are fitness fanatics, so hopefully they’ll stop by and share their advice!

I’ll make a post with my own goals as a template, but feel free to add/omit anything you’d like for your own post. If enough people are interested, I’ll add a sticky thread like we use for applicant profiles for everyone to track their results.
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Director
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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 19 Mar 2011, 18:00
My current status: 7/1/11 - Tested max deadlift today at 305 lbs. I need to work this into my routine more often if I'm going to hit 400 lbs. this year.
*1/5/12 - I did hit 400 lbs. on deadlift in 2011, and I hit a total of 1,000 lbs. across bench, squat, and deadlift. Not bad work for all the distractions of being an MBA1 :)

Av's Fitness Goal Tracker
GoalsStatus
1. Complete the 12-Week Bulking RoutineStarted the program 4/11/11.
2. Reduce body fat to 10% or lessNot going to happen this summer.
3. Increase lean muscle mass by 20 lbs.+15 lbs. total bodyweight
4. Increase bench press (5 reps) by 40 lbs.Done!
5. Increase squat (6 reps) by another 75 lbs.New Max of 300 lbs. on 6/7/11


New Goals for 2012
  • Finish Tough Mudder in middle position or better - 11 mile race with 23 obstacles (February 2012).
  • Achieve powerlifting milestone of 300lb. bench, 400lb. squat, and 500lb. deadlift.
  • Get bigger, badder, leaner, and meaner.

Routine (4-day split with alternating sets and reps for muscle confusion)
  • Monday - Upper Body A
  • Tuesday - Lower Body A
  • Wednesday - Rest/Cardio
  • Thursday - Upper Body B
  • Friday - Lower Body B

*1/5/12 - I saw the biggest increases in strength and size when I switched over to a modified version of Layne Norton's Power + HST Training. It took about 2 weeks for my body to adapt to the high volume and heavy weights, but I was lifting pretty heavy before I started: http://www.simplyshredded.com/mega-feat ... -2011.html

1000 lb. Club - My Progress (Current Weight/Target Weight)
  • Bench Press: [strike]203/250 (6/20/11)[/strike] 255 lbs. (12/26/11)
  • Squat: [strike]300/350 (6/7/11)[/strike] 345 lbs. (12/30/11)
  • Deadlift: [strike]305/400 (7/1/11)[/strike] 400 lbs. (12/27/11)
  • Total: [strike]808/1000[/strike] 1,000 lbs. (12/30/11)

Diet
  • [strike]Targeting 3000-3500 calories per day with lean meats (chicken, fish, turkey, and lean beef), healthy carbs, and minimal sugars. I'm avoiding fast food whenever possible. Daily intake of ~200g of protein.[/strike]
  • [strike]Combining the Power 12 food groups from the Abs Diet with the Leangains Intermittent Fasting Protocol (4 weeks and re-evaluate).[/strike]
  • 1/5/12 - Eating as close to 3000 calories per day as I can. Diet is probably hardest aspect of my training to control in business school.

Supplements
Eating and sleeping are at least as important as your workout, if not more so. Although I try to get as many nutrients as possible from food, I rely on a few supplements to decrease my recovery time and make my nutritional goals easier to meet.
  • [strike]Gainer (morning and bedtime): 24g Casein, 12g Whey, 1 cup milk, 1 cup oatmeal, 2tbsp peanut butter, and 1 banana blended to deliciousness.[/strike]
  • [strike]Multivitamin[/strike]
  • [strike]Fish Oil[/strike]
  • [strike]ZMA at bedtime for deeper sleep[/strike]
  • [strike]Optimum Nutrition Whey Protein (Pre-and-post-workout)[/strike]
  • [strike]Optimum Nutrition Casein Protein (Slow-digesting protein used in my morning and bedtime shakes)[/strike]
  • [strike]Optimum Nutrition Micronized CreaPure Creatine Monohydrate (Time-tested safe supplement that is amazingly effective)[/strike]
  • [strike]MusclePharm Assualt (Pre-workout: Mostly caffeine and my least important supplement)[/strike]
  • [strike]MusclePharm Recon (Post-workout: Good blend to reduce soreness, but tastes like garbage juice)[/strike]
  • Jack3d Pre-workout - stopping pre-workout usage as I start cardio conditioning for Tough Mudder.
  • Scivation Xtend BCAAs Intraworkout for muscle recovery
  • Myofusion protein blend - switching back to higher quality casein - probably order some more ZMA too.

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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 21 Mar 2011, 17:13
Hey Av, nice post. I was joking to one of my friends yesterday, wondering 'how much weight Ill gain between now and submitting my applications'.
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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 21 Mar 2011, 17:26
jko wrote:
Hey Av, nice post. I was joking to one of my friends yesterday, wondering 'how much weight Ill gain between now and submitting my applications'.

Post some goals, so we can hold you to them :)
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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 22 Mar 2011, 05:33
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Av wrote:
Post some goals, so we can hold you to them :)


Hm, ok.

Well, my biggest concern is that I'll stop doing the activities I enjoy in order to make time for studying and applications, so my goals would be to make sure I go on at least 2 decent rides per week (40 miles +), and to make sure I go climbing 3x a week.

However, I think we can both agree that those are relatively boring goals to track progress for...

So lets say for biking:
Get my 40 mile time to 2.5 hours (which is what I was doing it last year, before winter kicked in)
Achieving that, get it down to 2.2 hours (more of a challenge)

For climbing:
Lead-climb a 5.10 outdoors
Achieving that, a 5.11.
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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 22 Mar 2011, 05:46
jko wrote:
Av wrote:
Post some goals, so we can hold you to them :)


Hm, ok.

Well, my biggest concern is that I'll stop doing the activities I enjoy in order to make time for studying and applications, so my goals would be to make sure I go on at least 2 decent rides per week (40 miles +), and to make sure I go climbing 3x a week.

However, I think we can both agree that those are relatively boring goals to track progress for...

So lets say for biking:
Get my 40 mile time to 2.5 hours (which is what I was doing it last year, before winter kicked in)
Achieving that, get it down to 2.2 hours (more of a challenge)

For climbing:
Lead-climb a 5.10 outdoors
Achieving that, a 5.11.

Great goals! I'm looking forward to seeing your progress.

I'm still on a legs-only routine, but I should be back to the 4 day schedule next week, with a brief break the following week for GBR at Michigan.
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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 22 Mar 2011, 08:36
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My goal is to drink 8 glasses of water and take a multi vitamin every day, starting today
and to increase my yoga classes to a steady 3x per week (right now its hit or miss) and do 30 min of cardio 5x per week

And while I know any attempts to not go out boozing over the summer are likely futile, I can at least make it my goal to do it less often and at least not smoke any cigarettes when I do!
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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 22 Mar 2011, 23:23
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A quick addition to the "diet" section:

Daily - 2 spoons (ot 3 tea spoons) of flax seed, processed in your coffe grinder.

Provides the invaluable Omega 3 acids, beneficial to so many of our systems.

Check out this BBC study on its cognitive benefits.

I prefer flax seed that I myself processed to any other omega 3 source (flax oil, fish oil, etc.).
Once you grind it, you should keep the processed seed in the fridge (omega 3 is very volatile and its benefits are lost at higher teperatures).
You may add it to yogurt, salads, etc.
I personally drink it with water and am not averse to its taste at all, I even like it.

Good luck, guys!
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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 24 Mar 2011, 19:16
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Funny cause I just decided today to start training for a half marathon, sort of to have a structured workout to follow and also to get myself better in shape for bschool... Unfortunately there aren't any races nearby me (I'm in South America currently), so I'll have to keep myself motivated. I googled half marathon training and several websites popped up with training schedules. Also I know there are tons of runner's forums out there

Another goal is to avoid junk food completely and to limit sweets to once a week... I never ate a lot of that stuff before, but recently I've been eating them consistently. I've found that once you start, it's hard to stop.
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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 24 Mar 2011, 19:25
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This definitely is a pretty relevant thread for me. I used to be really active with sports (kayaking, climbing, mountain biking, tennis, lifting, etc.) around 5-6 times a week. Since getting married a couple years ago and through the course of this past year of focusing on work and b-school apps, I'm dismayed to see that I've gotten weak and fat. :( I got too used to the good life (being lazy and exploring all the great restaurants around town).

I'm hoping to drop at least 15 if not 20 pounds by the time I get to b-school. My wife and I have been working out 3 times a week (weights and cardio at the gym) and playing tennis and stuff. Hopefully when the weather gets nicer, we'll be able to play more tennis and golf as well.

As far as diet goes, I'm finally getting serious about it again and hopefully I can stay motivated to drop some pounds. Primary goal: fit into the suits I used to wear when I was skinny! :-D
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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 24 Mar 2011, 19:27
Quote:
Another goal is to avoid junk food completely and to limit sweets to once a week... I never ate a lot of that stuff before, but recently I've been eating them consistently. I've found that once you start, it's hard to stop.

Ah nice.

Yeah, it's been about 7 years since the last time I had two sodas within 30 days of eachother. But I eat too many donuts and chocolates etc. haha.

You're definitely right though, if you havent had any recently, you dont get that craving. But the more sweets you eat, the more you want.
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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 24 Mar 2011, 19:32
It's great to see more people posting their goals. Welcome to the Health & Fitness Group!!!

:boxer2
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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 24 Mar 2011, 19:52
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Hey Av, great post to start.

I'm trying to bring my waist down to 32 inch again. I did so in 2009 and will do so again this year.

Current Waist = 36"
Target Waist = 32" and be able to sit in Lotus Pose for 30 min (so definitely improving flexibility)
Target Date = 31 Dec, 2011
I also have an intermediate goal of reaching 34" by 31 Aug, 2011.

I am pretty much a fitness minded guy and whenever my health & fitness levels drop (increase in waist size), i loose interest in all other areas of my life too. I remember i had my first workout session on 10 jan 2006. I had a monsterous waist of 38+ @ 104 kg body weight. By the end of 2009, i was at a lean 32" @ 78 kg.

Throughout 2010, i focused on my job, gmat preparation and other non fitness stuff and all that led me to where i am currently. When i pressed hard for gmat, i lost health and vice versa. I kept on doing this in a cyclic manner and nothing happened. I lost the hard earned physique and didnt write gmat. Moreover, i was sad at my work as well. My relationships turned sour.

So 2011 brings lot of hope, challenge and targets :). I have learnt what went wrong in 2010 and will make sure i dont blindly commit the same blunders this time.

Cheers to all !!!!!!!!!
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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 24 Mar 2011, 20:16
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I like the Lotus Pose goal :D

Infact, I think I'll adopt it... Currently, even if I manage to get into the Lotus Position, it would take a team of competent surgeons to untangle me :P

My fitness goals to be achieved on or before the 19th of August, 2011 (my 25th Birthday):
1. Reach me ideal weight of 80 Kg
2. Be able to run 2.5km in 15 minutes
3. Do 20 pull ups and 50 push ups
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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 25 Mar 2011, 14:00
Quote:
abandoned our health and fitness goals


It doesn't help being in a bike accident either. So, for me being prior military I plan on attending B-School and train for a marathon. By the time I walk across that stage and shake the Dean's hand and give out a loud Boo-yah!, I will also jog across that finish line.
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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 28 Mar 2011, 18:24
Today was my first day back in the upper body routine and it felt great. I went easy on triceps, but I think I'm fully recovered now.

I can't wait for tomorrow. I'm going for another 20 lbs. on squat (+40 lbs. overall)!

Has anyone started their challenge(s) yet?
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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 28 Mar 2011, 18:37
I wanted to go for a ride on Sunday, but the snow killed that...

Hopefully next weekend. Or Wednesday/Friday.
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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 28 Mar 2011, 19:31
I started mine as well. Had 3 cardio and 2 weight training sessions last week. This week, i dont expect much workouts as i am shifting to another house, so packing and stuff going on. To cover up for that, i am not going to take elevator at my work (my office at first floor; cafeteria at fourth) and at my home (ninth floor). I'm also planning to carry most of the packed boxes myself :)
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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 28 Mar 2011, 22:29
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Av wrote:
Has anyone started their challenge(s) yet?


I have! I got myself enrolled in a gym! They had an awesome offer - 3 months of personal training for Rs. 8000/- (that's like $180) :beer:

It's workout time!
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Re: GMAT Club's Health & Fitness Thread [#permalink] New post 29 Mar 2011, 10:59
Entwistle wrote:
Av wrote:
Has anyone started their challenge(s) yet?


I have! I got myself enrolled in a gym! They had an awesome offer - 3 months of personal training for Rs. 8000/- (that's like $180) :beer:

It's workout time!

Great job!
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Re: GMAT Club's Health & Fitness Thread   [#permalink] 29 Mar 2011, 10:59
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