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The "I just got back from the gym" and this is what I have eaten thread.
(https://chiefsplanet.com/BB/showthread.php?t=218990)
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So... I'm looking at CrossFit at the moment. Anyone have much experience with the "system"? I'm not sure that it's a good fit for the gym I work out at (no rings, no straight pull up bars, weight plates aren't rubberized, etc..), but I'm sort of excited by the idea of it.
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Crossfit is cool, but it's expensive as ****. You can do the workouts on your own at a much cheaper gym if you're a good self-motivator.
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Yup. Crossfit is very, very cool and effective. I just couldn't stomach going from paying $20/mo for me and the wife to paying $150 for both of us. Just not worth it.
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You'll never get back on beautifulpeople.com with control like that :shake:
;) :p |
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First time posting in this thread...
I've been trying to get back into shape (cardio) for a few months with elliptical work at home and jogging, along with simple calisthenics - pushups, situps, crunches, lunges, etc. The hardest part for me is the diet and my weakness is eating late at night. I'm gaining ground on that though. Also, I got my wife EA Sports Active for the Wii and it actually seems really good. My parents have Wii Fit and that seems kind of weak, but this one has you follow an on-screen trainer and has much better (from what I understand) long-term goal setting. I've used it a few times as well and, while its not the workout that my other cardio is, it does burn some good calories without being too rough. If you have a significant other who is on the edge about doing the workout thing, you should check it out. Oh yeah, for breakfast I had ~3 oz of low fat cottage cheese with diced peaches mixed in. I had a pear at 10:30, and for lunch I had a couple servings of peas and corn. I'll have an apple at 3:30...and then not sure about dinner. |
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Also, try to make sure that you eat more protein. It will keep your hunger at bay longer. |
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Carbs are useful. You need them. You just don't need the amount you eat at every single meal. And the fruits you're eating are absolutely LOADED with sugar. If you must eat fruit, eat berries. Berries are just as flavorful, but have a much higher water content and lower amounts of sugar. Strawberries, raspberries and blackberries are your best bet. Blueberries are good, but they have a pretty high sugar count as far as berries go. Eat like a king at dinner, a prince at lunch and a pauper at dinner. Learn that one, too. Eat some egg whites (8) in the morning (with 1 tsp of olive oil) with a slice of toast and 1/3 tbsp of butter and an orange. Eat a snack of some raw nuts (handful) and a protein shake. For lunch, try 6 oz of chicken breast, 1/3 cup rice, 4 cups of cooked spinach. For dinner, eat 8 oz of lean beef (coat with 1 tsp of olive oil and salt and pepper) and a very, very small sweet potato (no need to add anything here). For a bedtime snack, 1/2 cup of low fat, no sugar added yogurt and a protein shake. Just an example. |
Thought I'd share both my workout regimen and diet plan with you guys. First off, I would like to say I've been working out for 8 weeks and have lost about 18lbs. I was 238before and now Im 220. 8 weeks of hard work people. I've been busting my tail off and the results have been extremely gratifying. I've put on muscle as well, and my body is developing good shape thanks in large part to muscular endurance training.
*I've burned a lot fat thanks to cardio. I do my cardio first thing in the morning, before the weights. I usually let my body cool off for a couple of hours once Im done cardio, then hit the gym after for weight training. I walk 6k's a day, 6 times a week. Workout plan Day 1 -Legs Squats, 3 sets 8-12 reps ----I started off lifting 225lbs, and now Im up to 405lbs. My ----goal is to eventually do 5 plates aside. Deadlifts, 3 sets 8-12 reps ----I started off lifting 225lbs, and now Im up to 405lbs. My ----goal is to eventually do 5 plates aside. Lunges, 4 sets 15-20 reps Hamstring Curls, 3 sets 8-12 reps Day 2 Chest/Shoulders Flat dumbell bench presses, 3 sets of 8-12 reps Incline dumbell bench presses, 3 sets of 8-12 reps Flat dumbell Flys, 3 sets of 8-12 reps Incline dumbell Flys, 3 sets of 8-12 reps Front Lateral Raises (shoulders), 3 sets of 8-12 reps Lateral Raises (shoulders), 3 sets of 8-12 reps Day 3 Back Widegrip chin ups, 3 sets of 8-12 reps ----I use the gravition machine for both these Closegrip chin ups, 3 sets of 8-12 reps ----exercises, and work my way up and increase the reps and weight every week. I struggle lifting my own weight on these exercises for some reason. As you can see Im not a light weight by any means. so lifting my own weight is tough, but eventually thats the goal, and I'll accomplish that once my strength improves and the pounds shed off. One arm dumbell Rows, 3 sets of 8-12 reps Cable Rows, 3 sets of 8-12 reps Good mornings, 3 sets of 15-20 reps Day 4 Shoulders/Arms Dumbell shoulder presses(military style), 3 sets of 8-12 reps Shrugs, 3 sets of 8-12 reps Rear Delt Flys, 3 sets of 8-12 reps Barbell Bicep Curls, 3 sets of 8-12 reps Cable Bicep Curls, 3 sets of 8-12 reps Over tricep extensions w/ Cables, 3 sets of 8-12 reps Skull Crushers, 3 sets of 8-12 reps *Im aiming for strength and power in my workouts. And, I also want to sculpt the body as well with shedding a few pounds in the process. So I thought its best to involve both compounded movements and isolated movements into my program. I really enjoy compound movements since these exercises require more than one muscle group to lift. And its great since Im developing total body strength and get to stimulate each muscle group in my body more than once a week. I just think that hitting a muscle group once a week is too little. You can train your muscles 2-3 times a week imo. The muscles that have the longest recovery rate is legs, which is about 48-72 hours, depending on how hard you train them of course. Note, that I don't do abs. I've left them out. although, I will say thanks to squats and deadlifts I've strengthened my core dramatically. I just don't train them right now because I got a whole bunch of flab covering them so I figured there is no point since you won't see them. But deadlifts and squats are amazing, and I want to strengthen my core first before I decide to shape it. Okay off to the Diet plan: *I drink 4-6 litres of water per day. I take 1 multi-vitamin per day, 1 B-complex vitamin, 2 digestive enzymes capsules, 1 B-12, 2 tsps of fish oil per day, and I drink 2 cups of green tea. Day 1 Breakfast 16 egg whites 1 cup of oatmeal water tea 1 multi-vitamin Snack 1 protein shake (3 scoops) 1 tsp fish oil water tea 1 B-Complex vitamin Lunch Chicken Breast 8oz 2 cups of yams water 1 digestive enzyme 1 B-12 Snack Chicken Breast 8oz 1 cup of Brocolli 2 cups of salad 1 Tbsp of Olive Oil 1 Tbsp of Apple Cider vinegar water 1 digestive enzyme Dinner Tuna 12 oz 2 cups of salad 1 Tbsp of Olive Oil 1 Tbsp of Apple Cider Vinegar water Snack 1 protein Shake (2 scoops) 1 tsp Fish oil water Day 2 Breakfast 2 cup of All-Bran buds 1 cups of Fat-free Skim milk 1 Protein Shake (3 scoops) water tea 1 multi-vitamin Snack 1 cup of plain yogurt(fat-free) 1 apple water tea 1-B complex Lunch Chicken Breast 8oz 2 cus of Yams water 1 digestive enzyme 1 B-12 Snack Steak 10oz 1 cup of Brocolli 2 cups of salad 1 Tbsp of Olive Oil 1 Tbsp of Apple Cider vinegar water 1 digestive enzyme Dinner tuna 12oz 2 cups of salad 1 Tbsp of Olive Oil 1 Tbsp of Apple Cider vinegar water Snack 1 Protein shake (3 scoops) 1 tsp fish oil water |
That's a lot of calories. Glad it's working for you, though :)
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