The "I just got back from the gym" and this is what I have eaten thread.

[SenselessChiefsFan]

Okay, so there are a ton of guys in here that are working out, trying to work out, or 'thinking' about working out.

So, I figured I would start a thread. I am all about making myself accountable. The more people that I tell about working out, the more people I would let down by not going.

If you go to the gym.... then post here when you get back. If you do P90X, post here when you get done. If you ride the excercise bike.... post it here.

Anything you do to get in shape.... share with the board. I know I have gotten some great advice and feedback.

Also, post what you eat. If you post everything you eat, and you know others will be critical, you may think twice before you grab a Twinkie.

Okay, so, I went to the gym. I did five minutes on the cross climber to warm up. I stretched for about three minutes.

Then, I did three sets of squats with just 135. I did back extensions and hanging leg lifts. Three sets each. I did leg curls, calf extensions, abductor and adductor excercises as well.

On my leg day, I do very light chest exercises to work on my explosive power. I do three sets of six pushups as explosively as I can. I throw the excercise ball up like a chest pass while laying on the bench.

Then, I finished off my workout with 30 minutes on the eliptical.

As far as my diet.

Breakfast two pieces of peanut butter whole wheat toast, protein shake, and banana.

I have had another banana, two yogurts, and a handful of cashews as snacks.

I didn't have a 'lunch' per se.

Kids had sloppy joes with lean beef (as if that makes it great).... I took a baked potato, and put a serving of sloppy joe over it, with jalapenos and 2 oz's of lowfat cheddar cheese.

I have also had shotgun with water, and synthesize with water.

I won't eat again before bed.


Okay, I know putting everything down here will open me up to criticism. I know some will think that I am doing things all wrong. I appreciate any advice, but I have done a lot of reading and talking to trainers.... so, I have an idea of what I am doing.... or at least what I think I am doing.

The point of this thread, isn't to get into pissing matches about how to do things.... but rather to give ourselves a gold star for making an effort.

Try not to beat anyone down on this thread, because this is about encouragement.

[SenselessChiefsFan]

Originally Posted by Silock

I dislike free days. I find that I can wipe out an entire week's worth of calorie deficit in one day.

I see your point. I just think that the body gets used to whatever you do. So, if you do low calorie every day, then the body starts to fight to hold onto every ounce of fat is has left.

I also don't 'abuse' my free days. I don't just go wild and eat a ton of food or a ton of sweets.

I finished up yesterday with the other half of my medium sandwich. And, I had a bowl of lucky charms.

Back on the wagon this morning though. Did 36 minutes on the eliptical and then had my syntrax nectar protein shake and a banana.

The thing I try to focus on is making an effort every day.

If I counted every calorie I could probably get where I want to be faster.

But, I am trying to create a lifestyle of realistically eating healthier and exercising.

[Silock]

Originally Posted by SensibleChiefsfan

I see your point. I just think that the body gets used to whatever you do. So, if you do low calorie every day, then the body starts to fight to hold onto every ounce of fat is has left.

Yes, but it takes longer than one week. When I'm cutting, I only splurge once every two weeks, and then I only do it for one meal and not the entire day.

But, I am trying to create a lifestyle of realistically eating healthier and exercising.

Following a "diet" every day and then splurging on special occasions is, IMO, very realistic. There's no reason you can't make a diet a lifestyle. And I don't necessarily mean diet as in severe caloric restriction; I mean it more as a meal plan type of thing. Simply not having sweets and bad snack food in the house makes it much easier to follow.

Of course, when I'm not cutting, I can still eat whatever I want and maintain my low body fat %. But that's only possible because I only keep good foods in the house. If go crazy on something, it tends to be things like raw nuts and chicken... not exactly fattening foods.

[Silock]

BTW, just got back from the gym. Today was my heavy weight/short rest day, followed by intense core work. Haven't eaten since my meal yesterday at 3 pm. No eating for another 2 hours for me, but when I do, it will be 6 egg whites and 3 oz of cheese.

Today's routine:

A)
DB Flat Bench - 4x6
Superset with
DB Row - 4x6 (L & R)


B)
Decline DB Bench - 4x6
Superset with
Pull-ups – AMRAP

C)
Dips – AMRAP
Superset with
DB Side Raises – 4x6

Core work:
Reverse crunch - 3x15, superset with Reverse twisting crunch 3x6 (6 each side)
Reverse Twisting Crunch on Swiss Ball – 3x6 (L & R)
Swiss Ball Twisting Crunch – 3x6 (L & R)
In-Outs – 3x15
Bicycles – 3x15
Reverse Bicycles – 3x15
Swiss Ball Crunches - 3x15
Reverse woodchop (on cable machine) – 2x15 (L & R)
Cable woodchop (on cable machine) – 3x15 (L & R)

[SenselessChiefsFan]

Originally Posted by Silock

Yes, but it takes longer than one week. When I'm cutting, I only splurge once every two weeks, and then I only do it for one meal and not the entire day.



Following a "diet" every day and then splurging on special occasions is, IMO, very realistic. There's no reason you can't make a diet a lifestyle. And I don't necessarily mean diet as in severe caloric restriction; I mean it more as a meal plan type of thing. Simply not having sweets and bad snack food in the house makes it much easier to follow.

Of course, when I'm not cutting, I can still eat whatever I want and maintain my low body fat %. But that's only possible because I only keep good foods in the house. If go crazy on something, it tends to be things like raw nuts and chicken... not exactly fattening foods.

I think the best thing is to keep the junk food out of the house.

The worst part about junk food.... is that it is so easy. And, if you are really hungry..... it's really tempting.

[SenselessChiefsFan]

Today is going to be a hard day. I am starving.... and I am out of nuts... which are what I munch on while working when I am hungry.

I went to the gym last night and did flat bench, incline bench, shoulder press, reverse flys, shoulder raises, dips, triceps pull down, crunches and cable flys.

I hit the gym this morning and did 36 minutes of cardio.

I have had a syntrax nectar no carb, no fat protein shake. (Pretty good). Two pieces of whole wheat peanut butter toast, a bananna and a lemon yogurt.

I feel like I could eat and eat today. I hate this feeling.

Excited about today. I get to do back, biceps, and my rotator cuff exercises. But, that is 8 hours from now.... so... time to get back to work.

[Silock]

Just finished a light spinning session + core work.

1 hour spinning = 817 cals burned

Not quite as high as usual. My legs are still sore from 3 days of soccer this weekend, but I managed to finish at an average HR of 171.

Did some core work after:

2 sets of each:

Mountain climbers on a swiss ball = 10 each leg

Swiss ball rolls = 15

Reverse crunches = 15

Reverse twisting crunches = 12 (6 each side)

Side plank with cable row @ 70 lbs = 15 each side

---

Won't eat for another 2 hours, but it will be:

8 egg whites, 1/2c salsa, 3 oz of cheese, 1 tsp olive oil

[joesomebody]

I go to the gym. Just started back up after about a 4 year hiatus. In less than 3 weeks back at it I reached an all time record for me (since about 7th grade) and am down to 161 lbs.

I would actually like to gain weight now. Even though at my height of 5'8" the stupid BMI scale says I am barely below overweight and am just slightly into the "healthy" stage. I think that is bull shit. 161 lbs is pretty damn light.

I'm hoping to continue to build muscle, lose some more fat and weigh about 165. I hope to keep going to the gym. The holidays always make that tough though due to traveling.

I usually eat about what ever I want. I'm trying to do better, as I typically only eat one meal a day and that is dinner around 7:00pm.

I'm trying to eat oatmeal and a hard boiled egg before I leave the house. Lunch is all but impossible for me on campus unless I want McDonald's or $8.00 sushi. Seriously the only options right now because they tore down our student union and are building a new one.

I am thinking about trying out slim fast for lunch, as that would be easy to throw in my bag.

After the gym I usually drink a protein shake, whey protein, and then have chicken of some sort, microwave steamed vegetables, and lots and lots of cottage cheese.

No offense Silock, but you seem to be dieting TOO hard. I guarantee there is no way you'll be able to keep that strict and you will burn out.

[Silock]

Originally Posted by joesomebody

No offense Silock, but you seem to be dieting TOO hard. I guarantee there is no way you'll be able to keep that strict and you will burn out.

Oh, no offense taken at all. I'm not dieting to lose body fat. I'm dieting to lose muscle. I know there's absolutely no way I can keep this up for much longer. But I only have 3 more weeks until I stop, so I just gotta keep soldiering on.

It's not the composition of the diet itself that's tough... it's the ultra low calories while doing super-intense training. I'm fighting a massive craving to skip my next class and hit up Oklahoma Joe's for a pound of turkey and an order of fries lol

The only thing keeping me from it is the 6 oz steak I have marinating waiting for me tonight.

[MMXcalibur]

I've actually GAINED 12 lbs. from 150 to 162 since I got married in May. I can run a mile and a half in about 14 minutes. Thing is, I have absolutely no muscle and no desire to build any. I don't drink either....I just eat whatever I want.....but I think this increase in weight might be my metabolism screeching to a halt (I'm 25.)

[Silock]

Originally Posted by KCtotheSB

I've actually GAINED 12 lbs. from 150 to 162 since I got married in May. I can run a mile and a half in about 14 minutes. Thing is, I have absolutely no muscle and no desire to build any. I don't drink either....I just eat whatever I want.....but I think this increase in weight might be my metabolism screeching to a halt (I'm 25.)

You won't be able to boost your metabolism until you start lifting. Resistance training is much more effective at burning calories than running is.

One of the main reasons people's metabolisms slow down when they get older is because they are less active and lose muscle mass. Gotta keep it up to keep the metabolism going.

So, you either need to cut back on the calories or find some desire to put on some muscle.

[SenselessChiefsFan]

Originally Posted by Silock

Oh, no offense taken at all. I'm not dieting to lose body fat. I'm dieting to lose muscle. I know there's absolutely no way I can keep this up for much longer. But I only have 3 more weeks until I stop, so I just gotta keep soldiering on.

It's not the composition of the diet itself that's tough... it's the ultra low calories while doing super-intense training. I'm fighting a massive craving to skip my next class and hit up Oklahoma Joe's for a pound of turkey and an order of fries lol

The only thing keeping me from it is the 6 oz steak I have marinating waiting for me tonight.

Just curious.... what is the point of dieting to lose muscle? Now, granted, my bench max is barely over 200 right now, so I don't have the 'too much muscle' problem. But, I just don't know that I will ever get the point that I want to lose muscle.

Just wondering.

[SenselessChiefsFan]

Originally Posted by KCtotheSB

I've actually GAINED 12 lbs. from 150 to 162 since I got married in May. I can run a mile and a half in about 14 minutes. Thing is, I have absolutely no muscle and no desire to build any. I don't drink either....I just eat whatever I want.....but I think this increase in weight might be my metabolism screeching to a halt (I'm 25.)

I understand not having much muscle... I am there myself.... I just can't understand not wanting to build any. Even if you don't want to get bulky.... getting toned just makes everything look better.

[listopencil]

Today I ate a whole pizza for breakfast. Man I love those take-and-bake places that open early. Pepperoni and bacon. I drank a half gallon of chocolate whole milk with it. For brunch I had three candy bars and four taquitos from 7/11. With a one liter Code Red Mtn Dew. For lunch I had two of the combo meals from Burger King. Extra large. I'm almost finished with the second soda so I'm thinking about my afternoon snack now.


Oh yeah, I didn't go to the gym.

[Silock]

Originally Posted by SensibleChiefsfan

Just curious.... what is the point of dieting to lose muscle? Now, granted, my bench max is barely over 200 right now, so I don't have the 'too much muscle' problem. But, I just don't know that I will ever get the point that I want to lose muscle.

Just wondering.

It's actually just in my legs I'm trying to lose. My quads are so big that when I play soccer and make cuts, they push on my kneecap, which then hits my patellar tendon, causing pain.

Plus, I've gained 10 lbs of upper body muscle, and my overall weight is starting to make me feel a little bit slower than I used to be.

[El Jefe]

Originally Posted by listopencil

Today I ate a whole pizza for breakfast. Man I love those take-and-bake places that open early. Pepperoni and bacon. I drank a half gallon of chocolate whole milk with it. For brunch I had three candy bars and four taquitos from 7/11. With a one liter Code Red Mtn Dew. For lunch I had two of the combo meals from Burger King. Extra large. I'm almost finished with the second soda so I'm thinking about my afternoon snack now.


Oh yeah, I didn't go to the gym.

Wow your just living la vida loca like Ricky huh?