The 2011-2012 "Let's Get Fit before OMM Class" Thread

This forum made possible through the generous support of SDN members, donors, and sponsors. Thank you.
D

DrWily

Full Member
10+ Year Member
Joined
Mar 25, 2009
Messages
2,271
Reaction score
5
Members don't see this ad.
Hey All,

Thought this would be a fun little thread we could participate in since I've run out of interesting threads to read.

Based on the "Bucket List" thread (things to do before Medical School), I've noticed a few people like myself want to get in shape before heading off to school. I want to develop a work out routine that I can keep with me well into school. I've tried to do some research on working out etc, but still feel misguided sometimes. I was wondering if anyone had any workout routine/nutritional advice to help me get well on my way to becoming swoll :laugh:

Some stats:
26 yrs old / 6'1 / 200lbs / roughly 15% BF

Ideal: 185lbs / 10% BF / Swoll

So far, I've been doing the Starting Strength routine by Rippetoe. I feel that my strength is somewhat lacking, and so I started here. I used to do Muay Thai and loved that.. however it's becoming too expensive for my blood and I've opted for a home gym (olympic weight set/bar). I've been doing the squat/deadlift/bench/pullups as recommended by Starting Strength, but I can't eat like they want me to. I just eat how I normally do, probably around 2000-2500 calories a day. Soda is my biggest weakness and I know I need to cut that sh~t out.

Should I focus first on building muscle, and then cutting out the fat? or vice versa? Nutritional advice? What the F*k do people eat? Salad x1000? Also, for private reasons, I don't eat poultry (chicken or turkey). Fish/Beef/Pork/Tofu all game, just no bird. What's recommended for me to eat? Got any websites with good recipes?

LETS GET IT ON.
 
I go to men's health forum quite a bit for diet suggestions. Good stuff there for starters.
 
Well, I know that it's damn near impossible do cut weight and get jacked at the same time.. so I'm doing one at a time. Thanks for that website, I'll take a look!
 
DrWily said:
Hey All,

Thought this would be a fun little thread we could participate in since I've run out of interesting threads to read.

Based on the "Bucket List" thread (things to do before Medical School), I've noticed a few people like myself want to get in shape before heading off to school. I want to develop a work out routine that I can keep with me well into school. I've tried to do some research on working out etc, but still feel misguided sometimes. I was wondering if anyone had any workout routine/nutritional advice to help me get well on my way to becoming swoll :laugh:

Some stats:
26 yrs old / 6'1 / 200lbs / roughly 15% BF

Ideal: 185lbs / 10% BF / Swoll

So far, I've been doing the Starting Strength routine by Rippetoe. I feel that my strength is somewhat lacking, and so I started here. I used to do Muay Thai and loved that.. however it's becoming too expensive for my blood and I've opted for a home gym (olympic weight set/bar). I've been doing the squat/deadlift/bench/pullups as recommended by Starting Strength, but I can't eat like they want me to. I just eat how I normally do, probably around 2000-2500 calories a day. Soda is my biggest weakness and I know I need to cut that sh~t out.

Should I focus first on building muscle, and then cutting out the fat? or vice versa? Nutritional advice? What the F*k do people eat? Salad x1000? Also, for private reasons, I don't eat poultry (chicken or turkey). Fish/Beef/Pork/Tofu all game, just no bird. What's recommended for me to eat? Got any websites with good recipes?

LETS GET IT ON.
Click to expand...

Can't write too much because I'm at work between patients, but awesome that you're doing Starting Strength. What are you squatting, benching, pressing, PC'ing, and deadlifting now? You better be getting the top of your thighs at least parallel on those squats and utilizing that hip drive! Actually, I can't talk, I've been so lazy for so long...I really needta hit the gym....

Also, check out the crossfit.com forums for nutrition. Mark Rippetoe (the starting strength author and overall badass) also has a forum talking about lifting. I forget the address of the top of my head, but he's a funny guy
 
This is an awesome thread. It's kind of ironic because I just started working out again. I wanted to run a mini-marathon and do some weight training, so I run about 2-3 miles 3 days a week and I lift on alternating days when I am not running. I intend on adding a mile to my run every two weeks.

My boyfriend is training me according to Rippetoe's routine. I've been doing the squat, dead lift, bench press, and overhead press. I'm four weeks in and I hope to reach novice training before school starts in the fall!
Some stats:
Female, 23 years old, 130 lbs, 5'7"
Strength to date: squat 65 pounds, bench press 50 lbs, deadlift 65 lbs, overhead 30 lbs.

It took some time to get my form right, but now I think I'm ready to add more weight.
I don't exactly have a diet yet, but I avoid fast food and prefer to cook at home.
Good luck, DrWily! Let us know how it goes!
 
Haha, you and me have the same goals man, get fit before omm. I started cutting a few months ago from 255. I'm at 240 now, ideally 210-220 by summer. Good luck with your program Wily!
 
There's a huge bodybuilding community in my town, because Bodybuilding.com's headquarters are here. I worked in the fitness industry for 2 years in sales, so I've got an army of personal trainers that are good friends of mine that could kick my butt anytime. At my peak, I was at 8% body fat and running half-marathons. Crossfit is pretty popular here as well, but it's not for everybody. My gf and I work out at the really nice gyms in town, sometimes even together! Couples that work out together stay together!

I'll go ahead and plug fittit, since it's a good DIY source. www.reddit.com/r/fitness
Also, www.bodybuilding.com is a good resource as well.

Whatever your fitness goals, make sure you relearn how to eat. You can sweat your huevos off for an hour a day, but what you intake the other 23 hours makes a much bigger difference in the end.

Supplements: a good multi, Jack3d, and Muscle Milk (as I'm lactose intolerant and it is friggin delicious).
 
Haha... no wonder I like you, Wily. You seem to always read my mind. I've also been trying to work out a lot. Here's my story:

Back in high school I was pretty darn fit. I worked out quite a bit... and did lots of weights and cardio. My freshman/sophomore year I didn't do as much cardio, and did occasional weights (just because I love doing them), and gained about 15 pounds. I ate decently... just not a lot of exercise.

I went completely downhill starting junior year (I had too much on my plate from ECs, classes, and other personal things). I ended up not eating while I was at school (which was from 7am - about 8-9pm every day). Then I would get home and binge on bad food... and stay up late studying. So the combination of no sleep, horrible metabolism due to not eating, and bad food made me gain a lot of body fat.

I've lifted weights since high school, and I've always enjoyed doing it... so I'm pretty muscular under the adipose (bicep curl 40, bench 260). It's just the cardio I've been lacking... because, let's be honest... it gets boring after a while and isn't as much fun as strength training (in my opinion).

I enjoy playing tennis and basketball (mainly basketball, since TX weather seems to suck for tennis -- hot, windy, humid, rainy, etc.). I'm really starting to eat more in smaller portions. I eat a lot of chicken (lean, lots of protein), and have whey protein isolate every day to keep that protein level high.

The eating part of the "diet" isn't my problem... since I can make my own food and I enjoy cooking. My problem is getting lots of CARDIO in... since I get bored so easy (haha...). But yea... lots of progress to be made; hopefully I can get in decent shape by the end of July. I doubt I can get to my "ideal" shape by then... but, I'm hoping to continue my routine in DMU's AWESOME GYM!!! Hopefully by second year, I can be an OMM model.
 
Last edited:
I'm dieting for a bodybuilding show as we speak.
 
DrMediterranean said:
You need to message drgioiadds. That guy is a beast!!!!
Click to expand...

You guys/girls need to google "Better than Steroids" or What does your doctor look like naked? The DO I shadowed wrote these books. Anything you need or want to know about food timing is in these books.
 
ManBroDude said:
There's a huge bodybuilding community in my town, because Bodybuilding.com's headquarters are here. I worked in the fitness industry for 2 years in sales, so I've got an army of personal trainers that are good friends of mine that could kick my butt anytime. At my peak, I was at 8% body fat and running half-marathons. Crossfit is pretty popular here as well, but it's not for everybody. My gf and I work out at the really nice gyms in town, sometimes even together! Couples that work out together stay together!

I'll go ahead and plug fittit, since it's a good DIY source. www.reddit.com/r/fitness
Also, www.bodybuilding.com is a good resource as well.

Whatever your fitness goals, make sure you relearn how to eat. You can sweat your huevos off for an hour a day, but what you intake the other 23 hours makes a much bigger difference in the end.

Supplements: a good multi, Jack3d, and Muscle Milk (as I'm lactose intolerant and it is friggin delicious).
Click to expand...

Aren't you in IDAHO?? This is where I did my shadowing and I live in Ontario! LOL
 
way interested in getting fit, but I have a ways to go. When I started college I was all concerned about getting "jacked." I ended up getting pretty swole. Was benching 450 max. But i just stopped caring. Now I just want to get to a healthy weight and be healthy. I can put on muscle, but I can't lose weight easily. I eat clean, exercise a normal amount, I don't smoke or drink, but I just need to lose the body fat. It is lame, but what do you do? As long as I am healthy.

That being said, I am on a staycation this week and I can't motivate myself to do anything but read and play video games. But I am all for getting fitter for OMM. Mainly so I don't grab a salad at DMU in the fall while everyone thinks, "oh man, he probably has no idea what that is."
 
5'11, weigh 155 lbs, bench 185 and deadlift 195 lbs. Hoping to hit 205 and 225 respectively by May. Don't give a crap about looking good for OMM though, I just love staying fit, it feels great!
 
elftown said:
You're trying to cut weight and get jacked?
http://veganbodybuilding.com/

My roommates and I have quite the home gym that includes kettlebells from 12 to 36 kg, sandbags, weighted vests, medicine balls, pullup bar, dip bar, and much more that I'm probably leaving out. Two of the four of us are vegan. The only one of us who regularly uses the 36 kg kettlebell is vegan.

(I don't really know if that website is good, but I figured I'd post it)
Click to expand...

kettlebells are awesome!! I took a class for a year or two, LOVED it, I got so much stronger but it was super expensive, at least I thought, but I'm kind of cheap. I think its good to take some classes to get the movements down right, I hear a lot of the videos have bad techniques. But seriously, love love love kettlebells, perfect combo of cardio and weights all in one.

I think the person I took lessons from trained threw these guys: http://www.dragondoor.com/
 
I like this thread! I'm not looking forward to touchy touchy OMM lab. I'm having a baby in ~2 weeks, I haven't worked out since June and have obviously put on some weight 😀, I would like to minimize the shock for my poor OMM partner before school starts, they'll have to deal with all the fun post pregnancy body changes but hopefully I can get in a little shape before classes start. I'm so happy I'm not going to one of those schools where the girls wear sports bras! yikes!

So if this thread is around still in ~ 2 months I'll be joining it!
 
PJ meowerton said:
I like this thread! I'm not looking forward to touchy touchy OMM lab. I'm having a baby in ~2 weeks, I haven't worked out since June and have obviously put on some weight 😀, I would like to minimize the shock for my poor OMM partner before school starts, they'll have to deal with all the fun post pregnancy body changes but hopefully I can get in a little shape before classes start. I'm so happy I'm not going to one of those schools where the girls wear sports bras! yikes!

So if this thread is around still in ~ 2 months I'll be joining it!
Click to expand...

Congrats on your upcoming baby!!! Boy or girl?!

I'm leaving the country for a month in March or April. There isn't much exercise I'll be getting during this time as far as gym goes... but I'll do my best to eat well. Hopefully I'll continue to lose weight while I'm gone! I'll try to walk as much as possible.
 
Dr. Wily, to answer an earlier question of yours. Muscle burns calories at a higher rate than fat. So, by building strength/muscle, you will be helping trim the fat at the same time. So I would definitely get started with that. I also read in Runner's World magazine that running (and biking and swimming) will boost your metabolism for up to 14 hours post exercise. Mix them both and you've got a deadly combination. Just keep at it because consistency is the important part.
 
Let's see 22 y/o F. 6'0 145lbs. Working on toning up a little bit. I have a 4 pack right now, aiming for the 6. Not sure what % body fat I have, but I'm mostly lean muscle (I love my genetics)
 
drgioiadds said:
Aren't you in IDAHO?? This is where I did my shadowing and I live in Ontario! LOL
Click to expand...

I have a feeling I know the guy you shadowed. Never met him in person, but from what I remember he lives/practices out in the boonies somewhere.

Edit: in fact, I think he's a regular contributor to bodybuilding.com
 
ManBroDude said:
I have a feeling I know the guy you shadowed. Never met him in person, but from what I remember he lives/practices out in the boonies somewhere.

Edit: in fact, I think he's a regular contributor to bodybuilding.com
Click to expand...

Yep. Lives in SE Idaho.👍
 
Gioia: Well, you're more than welcome to come down here and run Race to Robie Creek with me in April. "Toughest Half Marathon in the NW!"
 
bodybuilding.com has some good work out tips. Plus forums that are equally as addicting as SDN!
 
ManBroDude said:
Gioia: Well, you're more than welcome to come down here and run Race to Robie Creek with me in April. "Toughest Half Marathon in the NW!"
Click to expand...


I ran Pocatello Marathon last September. Its 14 miles down hill but then its flat with some small uphills. The course and the altitude almost killed me!! Once I start running again, I'll look into that.
 
Tebow said:
Gotta impress the ladies during OMM lab...going on the coke diet.
Click to expand...

cocaine-coke-cocaine-drugs-demotivational-poster-1229640196.jpg
 
I work a 10+ hour day so by the time I get to the gym I need someone screaming at me telling me what to do. So right now I'm doing classes, Les Mills Body Pump and Pilates. Once I plateau I'll switch it up. I do cardio each day and switch what I do each time and do varying intensities (e.g. Sprint and jog). I highly recommend Body Pump to the ladies since it is many repetitions of lower weights in an all body workout to tone you not bulk you up. I played varsity and collegiate sports so I can bulk up real easy if I'm not careful so this class has been great.

I'm a grazer so I eat every 3 hours and I try to keep those healthy and balanced. The weekend is harder to control though 🙂
 
I'd just like to point out the lifting heavy weights does not make women bulky - it only increases strength and tone especially with reasonable repetition.
 
Yes, that is professional bodybuilding. And anyone who believes that a female will look like that just from lifting 100 lbs is naive or uninformed.
That image just perpetuates the stigma that lifting makes women look masculine.
 
So I hate running with a passion. Like, really bad. What are some other ways to get in a good cardio workout?

I used to do the kickboxing for my cardio, because I enjoyed beating the crap out of other people/pads/bag. Now I can't do that at my home gym.

Any suggestions? Preferably low impact so that my girl can participate (she has bad knees from a snowboarding accident)
 
blackbird said:
Yes, that is professional bodybuilding. And anyone who believes that a female will look like that just from lifting 100 lbs is naive or uninformed.
That image just perpetuates the stigma that lifting makes women look masculine.
Click to expand...

Get off your high-horse dude and get a sense of humor.
 
DrWily said:
So I hate running with a passion. Like, really bad. What are some other ways to get in a good cardio workout?

I used to do the kickboxing for my cardio, because I enjoyed beating the crap out of other people/pads/bag. Now I can't do that at my home gym.

Any suggestions? Preferably low impact so that my girl can participate (she has bad knees from a snowboarding accident)
Click to expand...

Man I agree with you. I want to enjoy running, but it sucks so horribly bad. I bought a kinect for my xbox and there really is some good stuff on there. Usually I suffer through the running, but I am also looking for good suggestions.

blackbird said:
Yes, that is professional bodybuilding. And anyone who believes that a female will look like that just from lifting 100 lbs is naive or uninformed.
That image just perpetuates the stigma that lifting makes women look masculine.
Click to expand...

And looking through any magazine perpetuates an image that is only achieved through unrealistic devotion and airbrushing. But that is life. And don't bitch at people that know the science. It is likely that all of us know that women don't look like that through heavy lifting, but your annoyance is probably better directed at Cosmo or other "girly" magazines that spread this information. I agree it is annoying. It is really annoying that these magazine show women what they are supposed to look like, but the image is both unhealthy and impossible. Again, life sucks. Whatya gonna do?

In addition, it is annoying looking through a fitness magazine and seeing an add for any MuscleTech supplement and having people think they will look like that by taking the supplement and lifting 100 pound weights.
 
DrWily said:
So I hate running with a passion. Like, really bad. What are some other ways to get in a good cardio workout?

I used to do the kickboxing for my cardio, because I enjoyed beating the crap out of other people/pads/bag. Now I can't do that at my home gym.

Any suggestions? Preferably low impact so that my girl can participate (she has bad knees from a snowboarding accident)
Click to expand...

I used to do some band resistance stuff, not quite as much cardio as kickboxing and running but it will do...

Also if you put your mind in the gutter there is cardio that you and your lady friend can participate in at the same time... 😎
 
DrWily said:
So I hate running with a passion. Like, really bad. What are some other ways to get in a good cardio workout?

I used to do the kickboxing for my cardio, because I enjoyed beating the crap out of other people/pads/bag. Now I can't do that at my home gym.

Any suggestions? Preferably low impact so that my girl can participate (she has bad knees from a snowboarding accident)
Click to expand...

Go biking together. I hate running, but I love tearin' it up on my bike.
 
DrWily said:
So I hate running with a passion. Like, really bad. What are some other ways to get in a good cardio workout?

I used to do the kickboxing for my cardio, because I enjoyed beating the crap out of other people/pads/bag. Now I can't do that at my home gym.

Any suggestions? Preferably low impact so that my girl can participate (she has bad knees from a snowboarding accident)
Click to expand...

Biking, swimming, circuit training...
 
dntke1518 said:
Also if you put your mind in the gutter there is cardio that you and your lady friend can participate in at the same time... 😎
Click to expand...

Unfortunately, that only happens about once a week. I tried telling her that we need to "work out" 3x a week at least, but it was shot down. 😡
 
Could someone post a link to this "bucket list" thread? I tried looking, but couldnt find it. Thanks!
 
DrWily said:
Unfortunately, that only happens about once a week. I tried telling her that we need to "work out" 3x a week at least, but it was shot down. 😡
Click to expand...

damn. you clean your gutters 3x a week? That is insane. I do mine about once a month. You must love your gutters. I suppose I could do it more, but I would rather be intimate with my wife. That takes a lot of my time. Winkyface.
 
Swimming is good low impact cardio. Or you could try hiking but hiking at a faster pace. Or speed walking, I do this on the city streets bc I too have a bad knee and can't run on concrete.
 
GlimmerGlass said:
Swimming is good low impact cardio. Or you could try hiking but hiking at a faster pace. Or speed walking, I do this on the city streets bc I too have a bad knee and can't run on concrete.
Click to expand...

I'd swim everyday if I could, but I won't pay for a gym membership that has a pool...

sooo.... have to stick to things I can do without paying... and no, I don't live close enough to the beach to go everyday!
 
You could do something like the everest challenge where you walk up a bunch of stairs every day. That's pretty low impact, and it'll do wonders for lifting your butt! 😀
 
You must log in or register to reply here.

Similar threads

M
can you submit your primaries before getting your letters of recommendation?
Replies
11
Views
1K
Mr.Smile12
Mr.Smile12
chilly_md
*The Official Osteopathic Underdawgs Thread 2025-26*
Replies
0
Views
458
chilly_md
chilly_md
D
AACOMAS CNA Class
Replies
1
Views
261
idkjustchooseone
idkjustchooseone
chilly_md
  • Sticky
*~*~Official AACOMAS Questions Thread 2025-2026~*~*
Replies
9
Views
782
chilly_md
chilly_md
M
how to get a good LOR while shadowing
Replies
11
Views
442
Mr.Smile12
Mr.Smile12
Top