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musik16
Jun 26, 2012, 1:42 PM
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I am overweight (5"3' and 230lbs), figured I want my goal to be being able to rock climb, mountain climb - just go out and climb something to get to the top and enjoy doing it. This has always been something I have wanted.
Recently (two weeks ago) I started doing P90X, found it to be so invigorating, and was wondering if people that are already out there climbing would say there are other things I should be doing.
I have been reading other posts for beginners about cutting food and eating better.
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sungam
Jun 26, 2012, 2:33 PM
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Hey buddy, at this point your main aims should be losing weight - as this will reduce your chances of climbing related training injuries in the fingers/elbows/shoulders which are unfortunately very common, as well as making you climb better - and getting as much milage of climbing as possible - as this will improve you technique.
I've heard stories of people doing p90x and getting some great benefits from it, but also get climbing as much as you can 
If you are interested in nutrition I'd like to reccomend "Gold Medal Nutrition" by Glenn Cardwell.
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musik16
Jun 26, 2012, 9:33 PM
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Thank you Sungam. I want to start hiking trails up mountains local and see how well I do. I figure that is a start to building endurance. I will lookup the nutrition information you recommend. Thanks!
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njrox
Jun 27, 2012, 8:13 AM
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Congratulations on your decision to improve your health and take up climbing.
I hear a lot of good things about the P90X program. Hope it brings you success.
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musik16
Jun 27, 2012, 8:36 AM
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thank you njrox. Look up Plyrometrics. I just finished my workout for today and Man Oh Man do I feel good! Drinking my protein. I wanna go find a mountain!
Wish I didn't have to wait to pick up my daughter today, I would go find one! haha.
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malcolm777b
Jun 27, 2012, 9:13 AM
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musik16 wrote: thank you njrox. Look up Plyrometrics. I just finished my workout for today and Man Oh Man do I feel good! Drinking my protein. I wanna go find a mountain! Wish I didn't have to wait to pick up my daughter today, I would go find one! haha.
P90X plyo is pretty fun, but it gets slightly stale near the end of the program. What do you think of legs and back? That's the true killer...
Just a word to the wise: watch out with the protein drinks. If you're overweight, it's easy to drink too many calories this way. Also, you should have no problem getting plenty of protein from food. Protein drinks are primarily for weight lifting types who are looking to put on mass. What you need after a strenuous workout (like plyo) is carbohydrates. You just blew through your glycogen stores, and replenishing them should be your top priority.
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njrox
Jun 27, 2012, 10:09 AM
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malcolm777b wrote: Just a word to the wise: watch out with the protein drinks. If you're overweight, it's easy to drink too many calories this way. Also, you should have no problem getting plenty of protein from food. Protein drinks are primarily for weight lifting types who are looking to put on mass. What you need after a strenuous workout (like plyo) is carbohydrates. You just blew through your glycogen stores, and replenishing them should be your top priority.
good point on the protein drinks.
eat your veggies, and then eat some more of them. get your protein from eggs, beef, chicken, etc.
carbs aren't the devil they're made out to be. but definitely lay off the white rice/bread and pasta.
anyway, just keep at it.
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malcolm777b
Jun 27, 2012, 11:08 AM
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njrox wrote: eat your veggies, and then eat some more of them. get your protein from eggs, beef, chicken, etc. carbs aren't the devil they're made out to be. but definitely lay off the white rice/bread and pasta. anyway, just keep at it.
Bingo! I can't agree more with the veggies statement. Try to make 1/2 of everything you put in your mouth either a fruit or a vegetable (preferably a vegetable). Make it a priority to eat dark leafy greens EVERY DAY. This doesn't mean Romaine lettuce either. I'm talking about arugula, kale, collard greens, spinach, mustard greens, chard, etc etc etc.
Switch up the white rice for brown, or better yet, wild rice. There are tons of great breads out there such as Dave's Killer Bread or Ezekiel. Whole grain pasta is excellent.
If you eat clean with a calorie deficit, there's no way you won't lose weight. Plus, you'll feel excellent.
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ninepointeight
Jun 27, 2012, 12:24 PM
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Honestly, at that weight I think you'd be much better served by a 45 minute slow jog or walk and 20 minutes of healthy food prep every day.
(This post was edited by ninepointeight on Jun 27, 2012, 12:27 PM)
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malcolm777b
Jun 27, 2012, 12:59 PM
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ninepointeight wrote: Honestly, at that weight I think you'd be much better served by a 45 minute slow jog or walk and 20 minutes of healthy food prep every day.
I don't necessarily disagree with that statement, but in reality, whatever keeps motivation up is what the OP should be doing. It's hard to get motivated to do a slow 45 minute jog, whereas p90x is EXTREMELY motivating. If you haven't read some of the p90x transformation stories, search them out...there are plenty of people starting out quite overweight that end up in great shape.
Keep it up!
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sungam
Jun 27, 2012, 3:47 PM
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njrox wrote: malcolm777b wrote: Just a word to the wise: watch out with the protein drinks. If you're overweight, it's easy to drink too many calories this way. Also, you should have no problem getting plenty of protein from food. Protein drinks are primarily for weight lifting types who are looking to put on mass. What you need after a strenuous workout (like plyo) is carbohydrates. You just blew through your glycogen stores, and replenishing them should be your top priority. good point on the protein drinks. eat your veggies, and then eat some more of them. get your protein from eggs, beef, chicken, etc. carbs aren't the devil they're made out to be. but definitely lay off the white rice/bread and pasta. anyway, just keep at it.
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malcolm777b
Jun 27, 2012, 5:02 PM
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sungam wrote: There is a lot of (in my opinion) half decent half not-so-decent information going around here. I'm gunna go ahead and say everyone should read Gold Medal Nutrition. That shit is rad. It's like 10 or 15 bucks. Worth it.
What, specifically, is not-so-decent information? I would say that the recommendation to eat whole grains, fruits, vegetables, and lean protein, while avoiding liquid calories is some pretty sound advice.
I've skimmed Gold Medal Nutrition, and it seems to be for athletes, not someone overweight and looking to get into shape to begin with. Am I wrong here?
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tommahrow
Jun 27, 2012, 5:26 PM
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sorry hit enter before most important part,Best way to get in shape for climbing is climbing! You dont have to climb super hard all the time or for countless hrs. climbing teaches you your moves (muscle memory) and the physical part but the head game as well!
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theextremist04
Jun 27, 2012, 5:37 PM
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tommahrow wrote: sorry hit enter before most important part,Best way to get in shape for climbing is climbing! You dont have to climb super hard all the time or for countless hrs. climbing teaches you your moves (muscle memory) and the physical part but the head game as well!
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ironmike
Jun 27, 2012, 7:07 PM
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I've been doing P90x for a few cycles, and I see the benefits for climbing in improved flexibility and strength.
The Core workout as well as Yoga X and the workouts involving the pull-up routines will help.
Stick with it, and modify when needed. You'll find that if you do several full cycles of the "Classic" the stronger you become, the harder you can push. Hang tough, and you'll see the benefits as it relates to your climbing.
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malcolm777b
Jun 27, 2012, 8:27 PM
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ironmike wrote: I've been doing P90x for a few cycles, and I see the benefits for climbing in improved flexibility and strength. The Core workout as well as Yoga X and the workouts involving the pull-up routines will help. Stick with it, and modify when needed. You'll find that if you do several full cycles of the "Classic" the stronger you become, the harder you can push. Hang tough, and you'll see the benefits as it relates to your climbing.
Do you have before and after pics?
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sungam
Jun 28, 2012, 1:59 AM
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malcolm777b wrote: sungam wrote: There is a lot of (in my opinion) half decent half not-so-decent information going around here. I'm gunna go ahead and say everyone should read Gold Medal Nutrition. That shit is rad. It's like 10 or 15 bucks. Worth it. What, specifically, is not-so-decent information? I would say that the recommendation to eat whole grains, fruits, vegetables, and lean protein, while avoiding liquid calories is some pretty sound advice. I've skimmed Gold Medal Nutrition, and it seems to be for athletes, not someone overweight and looking to get into shape to begin with. Am I wrong here?
Here's a link to JT512's guide for losing weight for climbing. It's short but excellent, and words everything better then I could.
http://jt512.dyndns.org/...ents/what_to_eat.pdf
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njrox
Jun 28, 2012, 6:43 AM
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Good article.
What's missing from this thread is also the importance of drinking water, lots of water, and avoiding sugary drinks like soda. But there's some pretty sound diet information given.
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njrox
Jun 28, 2012, 7:39 AM
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pure coconut water is a killer after-sports drink. I buy it in bulk.
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malcolm777b
Jun 28, 2012, 7:42 AM
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sungam wrote: njrox wrote: avoiding sugary drinks like soda. Except sports drink, because that shit is awesome.
I hope you're kidding.
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sungam
Jun 28, 2012, 8:30 AM
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malcolm777b wrote: sungam wrote: njrox wrote: avoiding sugary drinks like soda. Except sports drink, because that shit is awesome. I hope you're kidding.
Cut your other calories how you please.
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malcolm777b
Jun 28, 2012, 9:42 AM
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Sports drink = sugar water + electrolytes. Used during/after intense physical activity, they can be great. Otherwise, empty calories.
For an overweight person trying to lose weight, sports drinks should not be recommended.
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shockabuku
Jun 28, 2012, 10:35 AM
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njrox wrote: pure coconut water is a killer after-sports drink. I buy it in bulk.
Nasty stuff.
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musik16
Jun 28, 2012, 11:17 AM
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I have been drinking gatorade, powder and mix it with water, when I workout. I notice I feel better after I do this. just read info on coconut water I will try that after I workout again instead of the gatorade.
I do have some pre pictures, however I need to put them up.
I am going to work on a meal game plan today. I have a 2 year old, a 12 year old, my husband, and my motherinlaw to feed for dinner. No one is against me changing anything out for healthier options. We already eat whole grain pasta, and brown rice. I am not big on soda and say I only drink it a couple times a year. I drink roughly a gallon of water a day. My bad drink is coffee, and in my opinion that is debatable because coffee has good health benefits. I only drink it black and from a french press.
Any ideas on the best way to eat more greens is welcome. Oh and I check all our foods for HFCS, hate that stuff.
I gained all this weight about 11 years ago after getting on a hormone shot and just haven't been able to get rid of it. I went into a depression, and long story short that is now over with and I want my life to live not to be in it.
THANK YOU for all the information!!
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