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.

[Hammock Parties]

Originally Posted by Silock

This makes it impossible to burn fat while insulin is high, defeating the purpose of drinking a diet soda to begin with.

Eh, I just drink them for the caffeine, and because they have 0 calories.

I just don't drink them all day. They're like my "performance enhancer" during long night-time gaming sessions.

[Silock]

Just take caffeine pills. It worked for Jesse Spanno.

[Silock]

2.5 hours of soccer this morning and a strained groin. Plus, I played really shitty. But so did everyone else. No one had played in over a month.

[-King-]

I heard whey protein is good for weight loss/toning but I'm not sure. Can anyone of you fitness gurus help me out here? I'm looking to lose some weight, but not a lot, and tone at the same time because I'm not really fat fat, just have some pudge around me.

[Silock]

Eat less. More protein is not your answer.

[Mr. Flopnuts]

I don't think I'm eating right. I'm exercising like crazy, I'm really not consuming more than 1700 calories a day and I'm not losing weight like I have in the past on the same eating plan.

Can someone point me to a good resource for information on low carb diets and ketosis? The thing is, I need to be able to get my 5 hours of cardio in every week. My understanding is you shouldn't really exercise on a low carb diet. But I don't really know. Any help is appreciated.

[Silock]

There's no reason you can't exercise on a low-carb diet. None at all. I do it all the time. I even exercise while fasting. Your body has plenty of energy to spare.

When's the last time you had a cheat day? What's your macronutrient ratio like? Do you measure and weigh all your food?

[MahiMike]

Without protein I'm draggin'. I make sure to eat protein w/every meal.

[Silock]

Are you sure it's the protein? That's one of the last places your body looks for energy. Maybe psychological or the other things you're eating with your protein?

[philfree]

Originally Posted by Silock

There's no reason you can't exercise on a low-carb diet. None at all. I do it all the time. I even exercise while fasting. Your body has plenty of energy to spare.

When's the last time you had a cheat day? What's your macronutrient ratio like? Do you measure and weigh all your food?

For energy when you're on a low carb diet one should take some b-12. Drink a 5 hour energy....they are all b-12.


PhilFree

[Silock]

That can definitely help. Anything you do that doesn't take you out of ketosis for very long (or at all) will help, because the majority of your energy is still coming from the fat stores.

[Dayze]

just hard boiled an egg, having it with a can of albacore; on some wheat bread.

[Mr. Flopnuts]

Originally Posted by Silock

There's no reason you can't exercise on a low-carb diet. None at all. I do it all the time. I even exercise while fasting. Your body has plenty of energy to spare.

When's the last time you had a cheat day? What's your macronutrient ratio like? Do you measure and weigh all your food?

Well, I actually had a cheat day on Thursday which is the first and only one in the 3 weeks I've been back on board. Really it was just a cheat meal, but it was tons so I count it as a whole day. I probably ate 2200-2500 calories that day.

I know I could be underestimating my caloric intake because I don't measure and weigh my food. But I do calculate calories based off of looking which leaves room for error but I try to account for that as well.

I have no idea what macronutrient ratio is, but I'm going to look it up. I had lost 10lbs in 2 weeks then 4 days later it said I gained 4lbs. I don't believe that, but that's why I was asking. I haven't weighed since and honestly don't plan on it until next Sunday for the Biggest Loser thread verification. The scale is the only thing that wrecks me psychologically.

[Silock]

I would recommend weighing and measuring your food for two weeks, and then log it. Use a site like fitday.com to input everything you put in your body. That will give you a much better idea of how much your eating instead of eyeballing it. Once you do that, it will calculate your macronutrient ratio for you. The MNratio is your ratio of fats to carbs to protein. Right now, I'm solely interested in losing the little bit of fat I gained over the last month while on my vacations, so my ratio is 50% protein, 40% fat, 10% carb.

Here's some good studies on athletes fasting during Ramadan and the effect it had on their sports performance:

http://www.begin2dig.com/2010/01/fas...-workouts.html

Any performance decreases seem to be all in the head.

[Mr. Flopnuts]

Originally Posted by Silock

I would recommend weighing and measuring your food for two weeks, and then log it. Use a site like fitday.com to input everything you put in your body. That will give you a much better idea of how much your eating instead of eyeballing it. Once you do that, it will calculate your macronutrient ratio for you. The MNratio is your ratio of fats to carbs to protein. Right now, I'm solely interested in losing the little bit of fat I gained over the last month while on my vacations, so my ratio is 50% protein, 40% fat, 10% carb.

Here's some good studies on athletes fasting during Ramadan and the effect it had on their sports performance:

http://www.begin2dig.com/2010/01/fas...-workouts.html

Any performance decreases seem to be all in the head.

I'll have to go buy a scale, which isn't a problem. I'm going to try and go low carb too, but that will take some work. I don't even know what to eat that doesn't have any carbs.