My progress through Convict Conditioning

[Toadstool Senior Member Find all posts View Profile Close Toadstool]

When you say the knees, I hope you mean the muscles surrounding the knees. I don't just feel it there, but all through my quads and inner thighs and, when I get low enough, my glutes and hamstrings. If I can master this step as prescribed, I'll fly through those half one legged squats no problem.

It's funny. I used to be able to squat 300 pounds, but doing a proper one legged squat is impossible for me at this point.

[Toadstool Senior Member Find all posts View Profile Close Toadstool]

Push ups and Pull ups

Push ups
warm up set 1 : 20 close grip push ups
warm up set 2 : 20 close grip push ups
Work set 1 : 14 uneven push ups
Work set 2 : 14 uneven push ups
Work set 3 : 14 uneven push ups
Work set 4 : 14 uneven push ups


Pull ups
warm up set 1 : 10 close grip pull ups
warm up set 2 : 10 close grip pull ups
Work set 1: 4 uneven pull ups
Work set 2: 4 uneven pull ups
Work set 3 :4 uneven pull ups

[camaro Senior Member Member of the month June 2013 Find all posts View Profile Close camaro]

When i tried uneven squats my knees hurt a bit.Damn these pushups and pull ups.I can't seem to make any progress.

[Toadstool Senior Member Find all posts View Profile Close Toadstool]

When i tried uneven squats my knees hurt a bit.Damn these pushups and pull ups.I can't seem to make any progress.

One thing you might want to try doing is doing maybe doing half or a little more than half of the reps you can do, but do them several times throughout the day with ample rest in between.
So let's say you can only ever do a max of 10 of your pushups. Do 5-7 of them in one set. Then wait 10-20 minutes and do them again. Repeat this a bunch of times throughout the day.

By the end of the day you would have done many times more reps in small sets than you would have if you went all out.

[camaro Senior Member Member of the month June 2013 Find all posts View Profile Close camaro]

Oh the old grease the gun approach.Will give it a shot.How stupid of me to not think of this myself.

[Nachos87 Senior Member Find all posts View Profile Close Nachos87]

When i tried uneven squats my knees hurt a bit.Damn these pushups and pull ups.I can't seem to make any progress.

The secret of progressing with body weight exercises is to lose fat. After losing 6 kg in the last 2 months, I went from 3 to 17 wide pull ups

EDIT: After losing 4 kg more, I even might be able to do the one armed ones.

[camaro Senior Member Member of the month June 2013 Find all posts View Profile Close camaro]

Any fat loss tips? I have become surprisingly fat after the stabbing thing.

[Toadstool Senior Member Find all posts View Profile Close Toadstool]

Eat a nutritious and balanced diet

[Toadstool Senior Member Find all posts View Profile Close Toadstool]

Handstands and Bridges

Handstands
Warm up set 1 : 1 minute Crow stand
Warm up set 2 : 1 minute crow stand
Work set 1 : 1:00 minute wall handstand
Work set 2 : 1:03 minutes wall handtsand
Work set 3 : 1:10 minutes wall handstand
Work set 4 : 1:00 minute wall handstand
Work set 5 : 1:05 minutes wall handstand

Bridges
Warm up set 1 : 40 straight bridges
Warm up set 2 : 40 straight bridges
Work set 1 : 15 Angled Bridges
Work set 2 : 15 angled bridges
Work set 3 : 15 angled bridges
Work set 4 : 15 angled bridges

[mikeguima Senior Member Find all posts View Profile Close mikeguima]

Any fat loss tips? I have become surprisingly fat after the stabbing thing.

Nutrition, nutrition, nutrition. Eat less than your optimal calorie consumption and healthy (but don't starve! Just eat slighly less than your normal would be.).
Complement it with strenght training or HIIT (no regular cardio!).

[Toadstool Senior Member Find all posts View Profile Close Toadstool]

Eat a nutritious and balanced diet

Camaro, I don't know what your eating habits currently are so I can't go much into depth about it. I can give you tips and advice but I need to know more about what you eat. Maybe you'll find that as you list what you eat you'll see things that should be eliminated or cut back on.

[Nachos87 Senior Member Find all posts View Profile Close Nachos87]

Any fat loss tips? I have become surprisingly fat after the stabbing thing.

Depends whether you'd like to keep your muscle. In that case it will go slower then usual.

Basically it comes down to what others said:
(1) intake around 80% of total calories that you need daily
-certain amount of protein based on your muscle mass (usually 120g to 200g range)
-at least 50g of fats (unsaturated)
(2) do physical exercises (cardio) which increase your heart rate to around 130 to 160 bmp, for around 30+ min. (3-4 times a week)
(3) lift heavy weights as if you'd do mass (3 times a week) (your body needs to be reminded it still need muscle so it doesn't burn it for fuel)

This way, I lost those 7 kg which were pure fat. I know I lost no muscle based on measurements, but mainly because I lost no strength (even gained some).

I can help you calculate your calorie needs for maintenance. You have to count calories, which is crucial... you can't go on a 'feel' because it's easy to miscalculate by a long shot. Also, you have to add all the calories you spent during the day: 1 hour walk is around 160 cal, 1 hour of biking is around 600-800, 1 hour of weight lifting around 300-400...

So basically: calculate your calorie needs (including physical expenditure), count the calories you ate and eat around 600 less than you need, lift heavy and do cardio.

This is a science and it got a lot of quirks so I can't go into much detail. If you have some questions ask away. I can help with calculations, but I need to know your body fat %. If you don't know, I can estimate it based on your picture, I've been doing that on bodybuilding.com for a while now.

PS: Contrary to popular belief, what you eat is unimportant for weight loss. You can eat in Mc all day, but if you eat less calories than you spent, you'll lose fat.
Healthy food is better though, just because you can eat more of it. 200g slice of pizza = 3000g of cucumber, calorie wise.
Also, some food turns into fat quicker like: white flour, table sugar (simple carbohydrates) and oils and fats... but that's only if you consume more calories then you need.

[Toadstool Senior Member Find all posts View Profile Close Toadstool]

Can we not fill my logs up with chatter? I'm sure we'll all be happy to help camaro in our own way, but could we take it outside of here? This thread is about my progress through CC, not camaro's diet. Feel free to make a thread on that subject; i will gladly participate.
Infact, please do because I just read Nacho's post on "it doesn't matter what you eat" and I would love to debate that. Seriously. Just take it out of here.

[camaro Senior Member Member of the month June 2013 Find all posts View Profile Close camaro]

Sorry toad, shame on us for intruding.Delete the posts that don't belong.

[Toadstool Senior Member Find all posts View Profile Close Toadstool]

Squats and Bridges

Squats
Warm up set 1 : 20 close squats
Warm up set 2 : 20 close squats
Work set 1 : 6 Uneven squats
Work set 2 : 7 uneven squats
Work set 3 : 8 uneven squats
work set 4 : 6 uneven squats

Bridges
Warm up set 1 : 40 straight bridges
Warm up set 2 : 40 straight bridges
Work set 1 : 10 Angled bridges
Work set 2 : 10 Angled bridges
Work set 3 : 10 Angled bridges