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.

[MoreLemonPledge]

Originally Posted by Delano

This is oddly inspirational.

[SenselessChiefsFan]

Originally Posted by Delano

This is pretty much what I tell myself everyday. Well, other than the cursing.

[Silock]

Originally Posted by Aspengc8

It's a lot easier to cut off excess fat when you have a lot of solid mass built underneath it. Plus, you will have a lot more to show off.

Cutting fat is the exact same process regardless of whether or not there is mass under it.

Disagree on the "a lot more to show off" part, as for reasons I've outlined numerous times already. There's simply no proof.

[Mr. Flopnuts]

Originally Posted by Silock

Cutting fat is the exact same process regardless of whether or not there is mass under it.

Disagree on the "a lot more to show off" part, as for reasons I've outlined numerous times already. There's simply no proof.

What do you mean? Am I wrong to assume that I'm packing muscle on underneath this flub?

[Silock]

Originally Posted by Mr. Flopnuts

What do you mean? Am I wrong to assume that I'm packing muscle on underneath this flub?

Nope. It was a reference to the amount of muscle built over a bulking/cutting cycle as opposed to a steady musclebuilding routine with balanced nutrition.

[RedThat]

just finished working out....and gotta say, supersets are ****ing great!

If you want a really good pump and you need to intensify your program from a basic to a more intermediate/advance level, or if you are seeking for another training principle/method that can shock or confuse the muscles then I'd highly reccommend to incorporate supersets into your program. Its a great way to build muscle. I feel huge man. I know this is going to sound messed up, but I just finished working out about an hour ago, had a meal and I still feel jacked up...lol

[Mr. Flopnuts]

I had a nice 3 mile outdoor run today. I took yesterday off and 2 days in a row was huge for me. I haven't had that since I started.

[Aspengc8]

Originally Posted by Silock

Nope. It was a reference to the amount of muscle built over a bulking/cutting cycle as opposed to a steady musclebuilding routine with balanced nutrition.

You will still gain a little fat with a steady, muscle building balanced nutrition routine. You need to eat more calories than you burn in order to build muscle. If your eating at maintenance or below, your spinning your wheels if size is your goal.

A guy at 250, with 15% bf will have a lot easier time cutting down, than a 185 guy at 15%, because his BMR is much higher.

[SenselessChiefsFan]

There are a couple things that I want to point out.

#1) To build muscle, the types of food you eat are more important than how much you eat.
#2) The amount of muscle you are able to build over a short period of time is limited no matter how much you eat.

Your body stores fat all over. Even inside your chest cavity. So, just because you are gaining weight quickly, even if it doesn't seem like fat.... most of it will be.

And, unless you are a body builder, I am with Silock.... why add a bunch of fat that you'll want to take off later?

I am not saying you eat at maintenance..... but, you don't need to eat twice your BMR either. Mainly, focus on protein intake, and eat the BMR of the size you want to be if you are trying to gain weight.

[Aspengc8]

Originally Posted by SensibleChiefsfan

There are a couple things that I want to point out.

#1) To build muscle, the types of food you eat are more important than how much you eat.
#2) The amount of muscle you are able to build over a short period of time is limited no matter how much you eat.

Your body stores fat all over. Even inside your chest cavity. So, just because you are gaining weight quickly, even if it doesn't seem like fat.... most of it will be.

And, unless you are a body builder, I am with Silock.... why add a bunch of fat that you'll want to take off later?

I am not saying you eat at maintenance..... but, you don't need to eat twice your BMR either. Mainly, focus on protein intake, and eat the BMR of the size you want to be if you are trying to gain weight.

#1) Both the type of food as well as how much, will affect gain or not. You can eat good quality food, and still not build muscle if you are under or at maintenance for the day.

You don't need to eat x2 bmr, but you do need to eat more cals than you burn if you want to build muscle, whether its for bodybuilding or playing sports. If you eat the BMR of the size you want to be you will either add size or lose it, depending on whether the cals you eat is more or less than your current bmr.

I would never advocate anything more than 500 over your daily intake for adding muscle. That way you limit fat gain, and aim for 1 lb gain/week.

[NewChief]

Originally Posted by Aspengc8

#1) Both the type of food as well as how much, will affect gain or not. You can eat good quality food, and still not build muscle if you are under or at maintenance for the day.

You don't need to eat x2 bmr, but you do need to eat more cals than you burn if you want to build muscle, whether its for bodybuilding or playing sports. If you eat the BMR of the size you want to be you will either add size or lose it, depending on whether the cals you eat is more or less than your current bmr.

I would never advocate anything more than 500 over your daily intake for adding muscle. That way you limit fat gain, and aim for 1 lb gain/week.

Just to bring it back around: the thing that sparked this whole debate was Silock saying that a fitness expert's advice to eat 3500 calories in a day was idiotic. Someone then argued with him saying that it wasn't outlandish/idiotic to eat that much if you're on a bulk.

Here is the post that started this whole thing.

[Aspengc8]

Originally Posted by NewPhin

Just to bring it back around: the thing that sparked this whole debate was Silock saying that a fitness expert's advice to eat 3500 calories in a day was idiotic. Someone then argued with him saying that it wasn't outlandish/idiotic to eat that much if you're on a bulk.

Here is the post that started this whole thing.

3500 seems way too much for someone 155.

I'm at 3400, 6'1 223. My goal is a steady 1-2lbs a week, until football starts again in july-ish. It's not easy eating 3400 of good food. I get tired of stuffing chicken, fish, sweet potatoes, brown rice & oats down all day.

[NewChief]

Originally Posted by Aspengc8

3500 seems way too much for someone 155.

I'm at 3400, 6'1 223. My goal is a steady 1-2lbs a week, until football starts again in july-ish. It's not easy eating 3400 of good food. I get tired of stuffing chicken, fish, sweet potatoes, brown rice & oats down all day.

And, obviously, you're a current football player... so your fitness/athletic/physique goals are far, far different from the average person. I mean... anyone who actually wants to walk around all their lives looking like an offensive or defensive lineman has issues (no offense to the big fellas out there).

[Aspengc8]

Originally Posted by NewPhin

And, obviously, you're a current football player... so your fitness/athletic/physique goals are far, far different from the average person. I mean... anyone who actually wants to walk around all their lives looking like an offensive or defensive lineman has issues (no offense to the big fellas out there).

True, but a lot of guys get paranoid because they have a little fat, or can't see their abs. Add some size first, the fat will come off a lot easier than you think.

edit- This is if your goal is increased muscle size. If being skinny & lean is your thing, ask someone skinny & lean how to get there.

[SenselessChiefsFan]

Originally Posted by Aspengc8

True, but a lot of guys get paranoid because they have a little fat, or can't see their abs. Add some size first, the fat will come off a lot easier than you think.

edit- This is if your goal is increased muscle size. If being skinny & lean is your thing, ask someone skinny & lean how to get there.

Okay, what if I want to be big and lean, and kinda skinny?