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.

[Mr. Flopnuts]

Originally Posted by Silock

That's why you should stay away from the scale It makes you crazy!!

I shed a couple of those pounds over night. 4 of them according to my home scale, but I don't trust that one as much. Right now I'm just monitoring on a daily basis while paying closer attention to what I eat.

I actually heard a report on the news the other night that processed boxed foods generally have 15-20% more calories in them than advertised on the label. That's pretty ****ed up if that's the case, but what are you gonna do? Stop eating them is the answer. That's not going to happen but I am going to cut back on them.

I've been working out hard but I haven't been posting in the weight loss thread because nobody really is right now. I notice there are a lot of guys in this thread that are already in shape and posting their workout routines. I may start doing that as well. I don't have any real life support in this endeavor so it's important to me to be able to do it here.

Today I've eaten 2 packs of low sugar oatmeal with water totaling 240 calories and a hard boiled jumbo egg. I'll probably chop up some salad and have one of those with some diced up turkey tonight. Maybe a bowl of cereal for dessert if I'm hungry later.

[Silock]

That's why I never eat anything in a box. I get my meat weighed and cut from the butcher, and then I weigh it again when I get home. I only eat fresh produce. I can't remember the last time I really ate something out of a box, and certainly not on a regular basis.

It's so much easier to do calories that way.

Post up your routine! Let's see it!

[BigOlChiefsfan]

FWIW, I eat low carb for my blood sugar. I get slow weight loss, but I'm in it for the long haul. Since I don't eat many carbs, I eat more fat than 'a diet' might call for, but one thing about eating fat, it's really satiating. You don't go crazy craving waffles and shit. For breakfast today, coffee, cream, teaspoon of virgin coconut oil in the coffee (tasteless), should have had some hardboiled eggs but I forgot. I'm not really hungry very often anymore.
For lunch, a big handful of sugar-snap peas, rinsed then microwaved for 77 seconds, rinsed again to stop them from cooking. I tossed the blanched, bright-green peas w/a little sesame oil, then add a couple of sliced mushrooms to suck up the sesame oil. Build a big salad on top of that w/spinach, red onions, cheese and a can of tuna. I use a low-carb dressing like italian or caesar or bacon ranch. I buy the spinach/peas in bulk at Costco and eat this pretty often.
For dinner here in a bit I'll cook a hunk of sirloin, and have an avocado sliced up w/some blue cheese and chopped red onion, splashed w/more italian. I'm not eating much fruit this week because my numbers were higher than I liked and I tend to overload on bosc pears and apples if given the chance, likewise I'm not having oats for a while until things get to where I want 'em. So for dessert, a couple of pecans, a slice of Dubliner cheese and a shot of really good whiskey. This isn't what you call a diet, it's living la vida locarb for the long haul to keep my blood sugar down where it doesn't do organ damage. I'm really fond of all my organs, some even more than others. I like 'em even more than I liked carbs.

[BIG_DADDY]

Originally Posted by Silock

That's why I never eat anything in a box. I get my meat weighed and cut from the butcher, and then I weigh it again when I get home. I only eat fresh produce. I can't remember the last time I really ate something out of a box, and certainly not on a regular basis.

It's so much easier to do calories that way.

Post up your routine! Let's see it!

Processed food = death in a box

[Mr. Flopnuts]

Originally Posted by Silock

That's why I never eat anything in a box. I get my meat weighed and cut from the butcher, and then I weigh it again when I get home. I only eat fresh produce. I can't remember the last time I really ate something out of a box, and certainly not on a regular basis.

It's so much easier to do calories that way.

Post up your routine! Let's see it!

Well, it's all cardio right now. M-W-F I do the C25K and I'm currently in week 4 running between 4.8 and 5mph, while walking at 4.

T-Th-Sat I do 30-35 minutes on the elliptical machine at resistance level 9 and between 65-70rpms and then 15 minutes on the elliptical.

I try to make sure once or twice a week I do over an hour of cardio to make sure my body doesn't plateau and resist when I try to up my times.

I really am getting ready to throw in some weight resistance because I know that it'll spring my weight loss in a big way. I've just procrastinated on it to this point.

[Mr. Flopnuts]

Boxed, processed foods for me consist of oatmeal, and lean pockets. I eat a box of lean pockets once or twice a week, but I eat the low sugar oatmeal almost every day. Otherwise, I don't really do the boxed foods at all.

1 thing I do like that is a frozen dinner is the Stouffers stuffed peppers. 300 calories in a box, and pretty low fat. I do prefer making my own, but I'm lazy sometimes.

[Hammock Parties]

I'd like to hear Silock's thoughts on canned food.

I can't live without canned soup.

[Silock]

Lots of canned food is lined with BPA. Yuck. It's much better to just get a crock pot and make your own soup on the weekends and eat it all during the week if you want. Healthier, and you get to control all the ingredients.

[SenselessChiefsFan]

Originally Posted by Mastashake

3x12.

I am feeling somewhat weak in the shoulders, so I'll take a break for a while, and then hit them up.

And everything I've ever heard is telling me you should feel sore. That's how you know you've gotten a really good pump. Like Arnold said!

First, if you feel weak in the shoulders, do them before anything else. Do military presses. Then, do your benches and inclines. Then come back to the deltoid raises. And, if you have a reverse fly machine... I really like it to hit the anterior delts.

Second, don't always do the same reps. Lower reps make the muscle fibers bigger. Higher reps actually get the lining of the muscle fibers bigger which allows them to store more glucose and to be able to work longer.

So, historically, it was thought that 8-12 reps was best. However, new research shows that it is very beneficial to mix them up. Other than bench, I am doing a month of high weight-low reps. Five sets, five reps. Then, next month, I will do five sets, 15 reps. Then the following month, five sets of 10 reps.

The point is that the size and endurance of your muscles are improved differently with each different set range. And, it is best to do them all at some point.

[NewChief]

Originally Posted by Silock

Lots of canned food is lined with BPA. Yuck. It's much better to just get a crock pot and make your own soup on the weekends and eat it all during the week if you want. Healthier, and you get to control all the ingredients.

Yeah, I was proud because I'd started making my own red saurce/marinara to make it healthier and better. I'd completely gotten it perfected and loved making it. Then I find out that canned tomatoes are like the worst culprits for BPA (due to the high acidity of tomatoes).

I'm searching for a source for some non-BPA canned tomatoes at the moment. I imagine I'm going to store up on some boxes of second tomatoes from local growers this year and can them all.

[Hammock Parties]

How the **** am I supposed to make my own tomato soup? Really? You want me to make my own ****ing tomato soup?

ABOVE AND BEYOND!

[NewChief]

Not happy with the amount of candy at our house right now due to the kids' filling up valentine's day bags for their friends. Reese's minis are crack.

[NewChief]

Originally Posted by GoChiefs

How the **** am I supposed to make my own tomato soup? Really? You want me to make my own ****ing tomato soup?

ABOVE AND BEYOND!

Not hard:
http://www.cooks.com/rec/view/0,1648...250199,00.html

[Silock]

Low reps aren't really going to pack on the size (I know you're not saying that, I'm just clarifying). If you want size, 12 reps are the best. But when you get to the size you want, 5 rep sets make the muscle more dense and hard. It won't pack on much size, although if you don't work out a lot, it can.

Doing size work for 2-3 months to get the size you want, then switching to just low reps will keep the size, but make the muscle dense and hard, and looking good. Plus, that's where you're really going to get stronger (in those low reps). You can still work the muscles' ability to work longer by decreasing the rest periods. You get the benefits of high-rep work along with good strength increases.

But if you're already at the size you want, focusing on low reps is really all you need. Personally, I have a few muscle groups that I want a bit more size on, but the rest are good. So, for those muscle groups that need more size, I work high reps, and those that are already big enough, I'm just doing low-rep strength work to make them look better.

[Hammock Parties]

Just to clarify, low reps at the same weight?