Poop The "I just got back from the gym" and this is what I have eaten thread. - Page 15

SenselessChiefsFan · 11-28-2009, 07:40 PM

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.

NewChief · 01-05-2010, 12:37 PM

Quote:

Originally Posted by SensibleChiefsfan

Okay, did the Spartacus workout... circuit training feels like it will kill you.... a good feeling.... once you realize you are dying.

I have had a protein shake, and a bowl of potato soup.

Is that the same as the 300 workout? I need to do cardio tonight, and I don't feel like running.... may do this.

Silock · 01-05-2010, 01:27 PM

Quote:

Originally Posted by SensibleChiefsfan

I am still more worried about adding muscle than losing fat.

Why is that? Just a personal goal?

NewChief · 01-05-2010, 01:45 PM

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.

Silock · 01-05-2010, 01:50 PM

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.

NewChief · 01-05-2010, 01:52 PM

Quote:

Originally Posted by Silock

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.

Yeah, I'm checking out the website. It's a very good, instructive website. I like the idea of them posting a Workout of the Day each day that is different.

Silock · 01-05-2010, 01:59 PM

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.

Slayer Diablo · 01-05-2010, 02:20 PM

You'll never get back on beautifulpeople.com with control like that

SenselessChiefsFan · 01-05-2010, 02:59 PM

Quote:

Originally Posted by Silock

Why is that? Just a personal goal?

Yep. I really want to be able to throw some weight around. My biggest goal is to bench 315. But, I also want to have bigger lats and shoulders. I actually have pretty big legs from playing football and sports when I was a kid.

SenselessChiefsFan · 01-05-2010, 03:02 PM

Quote:

Originally Posted by NewPhin

Is that the same as the 300 workout? I need to do cardio tonight, and I don't feel like running.... may do this.

I'm not familiar with the 300 workout... I bet it is very similar.

kepp · 01-05-2010, 03:12 PM

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.

SenselessChiefsFan · 01-05-2010, 03:15 PM

Quote:

Originally Posted by NewPhin

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.

The people there are hardcore. I worked out of a Crossfit store doing designated driving. The people there are athletic as you fill find, and they hone athleticsm, not just being fit. I am hoping to get to that level on my own.

SenselessChiefsFan · 01-05-2010, 03:21 PM

Quote:

Originally Posted by kepp

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.

You can do several training circuits at home with very little weight. You will likely find them more challenging and more rewarding than jogging, an eliptical or other things that are deemed cardio. If you are not lifting, then the cardio won't do too much.

Also, try to make sure that you eat more protein. It will keep your hunger at bay longer.

Silock · 01-05-2010, 03:32 PM

Quote:

Originally Posted by kepp

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.

No wonder you're getting hungry late at night. You're eating WAY too many carbs during the day. Repeat after me: "Carbs will not make me full." Say it again. Now again.

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.

RedThat · 01-05-2010, 03:57 PM

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

Silock · 01-05-2010, 04:00 PM

That's a lot of calories. Glad it's working for you, though

11-28-2009, 07:40 PM
SenselessChiefsFan MVP Join Date: Nov 2008 Casino cash: $10005450	The "I just got back from the gym" and this is what I have eaten thread. 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.
Posts: 5,540

01-05-2010, 01:45 PM	#213
NewChief In Search of a Life Join Date: Aug 2001 Location: Fayetteville, AR Casino cash: $7110204	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. __________________ In this world of sin and sorrow there is always something to be thankful for; as for me, I rejoice that I am not a Republican. - H. L. Mencken
Posts: 21,845

01-05-2010, 01:50 PM	#214
Silock MVP Join Date: Dec 2006 Location: Overland Park Casino cash: $10020882	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.
Posts: 19,908

01-05-2010, 01:59 PM	#216
Silock MVP Join Date: Dec 2006 Location: Overland Park Casino cash: $10020882	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.
Posts: 19,908

01-05-2010, 02:20 PM	#217
Slayer Diablo Cross with me Join Date: Jul 2002 Location: Kansas City, MO Casino cash: $9994900	You'll never get back on beautifulpeople.com with control like that
Posts: 11,673

01-05-2010, 03:12 PM	#220
kepp MVP Join Date: Aug 2005 Casino cash: $3459212	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.
Posts: 14,747

01-05-2010, 03:57 PM	#224
RedThat Banned Join Date: Jun 2005 Location: Earth Casino cash: $10004900	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
Posts: 6,666

01-05-2010, 04:00 PM	#225
Silock MVP Join Date: Dec 2006 Location: Overland Park Casino cash: $10020882	That's a lot of calories. Glad it's working for you, though
Posts: 19,908