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.

[Silock]

Damn, it feels good to be back in MY gym. Weights last night were great, even though I had a headache when I started. Wasn't even thinking about it when I stopped. Spin class this afternoon.

Just had two protein bars and some natty PB. Ahhh!

[SenselessChiefsFan]

Hit the gym last night....for the first time, I was annoyed when a group of guys were trying to talk to me. I don't mind chatting a little, but I was litterally standing there pulling the weight off the rack and these guys were trying to talk to me. Not to mention, they were not the sharpest tools in the shed to begin with. Finally, I had to say that I had 20 minutes to finish my workout and politely ask them to let me do it.

All in all, it was a good workout. It was back and biceps. I am up to four pullups. I did four without any assistance. Then, I did six with forty pounds, six with fifty pounds, then eight with seventy pounds, then 10 with 100 pounds. I really want to get to where I can do 10 pullups with ease.

I don't enjoy back and biceps as much as I enjoy chest and triceps, but my biceps were burning last night. Not really getting the same fatigue in my lats. I may do too many excercises with them.

I do a little core everyday, but today is legs and my major core workout.

Can't wait to hit the gym.

[BigCatDaddy]

Hey Silock,

What do you think about my diet? It's not perfect, but with having a job and being a husband and father time, money and eating with the family are factors. I don't have dinner listed, but it will have a lot of 93/7 hamburger or chicken breast with limited carbs if I can help it to try to get an even ration for protein and carbs.

Food Protein Carbs Fat Calories
Meal 1
Apple 0 14 0 60
Cottage Cheese (1 Cup) 26 10 1.5 203

Meal 2
1/2Chicken Breast 20 0 2.5 140
1/4 cup(uncooked) Brown Rice 4 35 1.5 160

Meal 3
Apple 0 14 0 60
Cottage Cheese (1 cup) 26 10 1.5 203

Lunch
Ham(5oz) and cheese(1 slice) Sandwich 35 37 9 380

Meal 5
1/2Chicken Breast 20 0 2.5 140
1/4 cup(uncooked) Brown Rice 4 35 1.5 160

Dinner
Flex (chicken breast or lean hb)

Shake (1 cup oatmeal, 2 scoops whey protein, 1 banana, 1 cup milk, 1 cup water)
58 83 17 730


Snack on Beef Jerky (4oz) 48 24 4 320



Total (not counting dinner) 241 262 41 2556
Percentage 44% 48% 8%

[NewChief]

Just got back from my first workout and weigh in since the Holidays started (about 10 days). I gained.... 8 lbs. That's right. 8 motherlovin' pounds. Damned mothers and their baked goods!

[Silock]

Originally Posted by BigCatDaddy

Hey Silock,

What do you think about my diet? It's not perfect, but with having a job and being a husband and father time, money and eating with the family are factors. I don't have dinner listed, but it will have a lot of 93/7 hamburger or chicken breast with limited carbs if I can help it to try to get an even ration for protein and carbs.

Food Protein Carbs Fat Calories
Meal 1
Apple 0 14 0 60
Cottage Cheese (1 Cup) 26 10 1.5 203

Meal 2
1/2Chicken Breast 20 0 2.5 140
1/4 cup(uncooked) Brown Rice 4 35 1.5 160

Meal 3
Apple 0 14 0 60
Cottage Cheese (1 cup) 26 10 1.5 203

Lunch
Ham(5oz) and cheese(1 slice) Sandwich 35 37 9 380

Meal 5
1/2Chicken Breast 20 0 2.5 140
1/4 cup(uncooked) Brown Rice 4 35 1.5 160

Dinner
Flex (chicken breast or lean hb)

Shake (1 cup oatmeal, 2 scoops whey protein, 1 banana, 1 cup milk, 1 cup water)
58 83 17 730


Snack on Beef Jerky (4oz) 48 24 4 320



Total (not counting dinner) 241 262 41 2556
Percentage 44% 48% 8%

Looks decent, but you have no good fats! What's the diet for, anyway? You need to get some nuts in there and some olive oil or avocados or something. Instead of apples, try berries. Lower carbs, lower cals, same great taste.

If that's a weight loss diet, you need to cut out more. But it doesn't really look like it, considering the shake. If it's a gain diet, it's alright, but you're still going to be putting on a lot of fat with it because of the really high carb count.

[Simply Red]

Taco Bell BITCH!

[Silock]

Just got back from the gym and this is what I have eaten:

Shake:
1/2 cup non-fat, no sugar yogurt
1 scoop Casein protein
1 cup strawberries
2 oranges
1 tsp olive oil

While I was making the shake: 1 oz low-fat cheddar cheese

[Simply Red]

Originally Posted by Silock

Just got back from the gym and this is what I have eaten:

Shake:
1/2 cup non-fat, no sugar yogurt
1 scoop Casein protein
1 cup strawberries
2 oranges
1 tsp olive oil

While I was making the shake: 1 oz low-fat cheddar cheese

Doesn't that get pricey? Just wondering.

[Silock]

Not really. The wife and I went shopping last night. Bought our entire week's worth of groceries, every meal, $185. That includes organic fruit and veggies, free-range local meat, and all the other misc. stuff. A 4 lb tub of protein powder lasts us about 3 months, and they're about $40/pop, or less than 40 cents per day.

[BigCatDaddy]

Originally Posted by Silock

Looks decent, but you have no good fats! What's the diet for, anyway? You need to get some nuts in there and some olive oil or avocados or something. Instead of apples, try berries. Lower carbs, lower cals, same great taste.

If that's a weight loss diet, you need to cut out more. But it doesn't really look like it, considering the shake. If it's a gain diet, it's alright, but you're still going to be putting on a lot of fat with it because of the really high carb count.

It's more of a lean bulk type diet. I'm looking to add some peanut butter to up the fat contents. What I get up around 220, hopefully around April then I'll be cutting back some of the carbs in diet like apples and brown rice. Carbs are high, but I'm shooting for 40/40/20 on a bulk diet.

[Silock]

40/40/20 isn't going to be a "lean" bulk, just so you know. You'll get a much leaner bulk by going 40/20/40, but you're still going to be gaining some fat.

Just as a different viewpoint, check out http://johnbarban.com/ . That dude has some seriously good tips and viewpoints on "bulking" and cutting, especially in the comments section of his posts. You might have to scroll down a few posts to get to some of the meatier info, as the last few posts have been holiday-weight related.

[BigCatDaddy]

Originally Posted by Silock

40/40/20 isn't going to be a "lean" bulk, just so you know. You'll get a much leaner bulk by going 40/20/40, but you're still going to be gaining some fat.

Just as a different viewpoint, check out http://johnbarban.com/ . That dude has some seriously good tips and viewpoints on "bulking" and cutting, especially in the comments section of his posts. You might have to scroll down a few posts to get to some of the meatier info, as the last few posts have been holiday-weight related.

That fine. I can handle the fat gain for now. I'll be able to strip it off pretty easy come spring since I have trouble keeping weight up anyways.

Thanks man. I'll check it out.

[SenselessChiefsFan]

Just got back from the gym..... legs and core. I have been half assing my legs because I was getting sore when I first started back. Worked in lunges for the first time since going back to the gym.... walking lunges are of the devil. Three sets of 20 yard walking lunges. When I got over to the squat machine I could barely walk.

I took an ice bath when I got home. I am hoping to head off the soreness before it gets started. We'll see.

Also did planks for the first time.... funny how the excercise with no movement is the one that I struggled with most.

[Silock]

I love planks. I did 5 sets of 2 minute holds this afternoon, then 10 more minutes of various alternative holds to work the rest of my core.

[SenselessChiefsFan]

Originally Posted by Silock

I love planks. I did 5 sets of 2 minute holds this afternoon, then 10 more minutes of various alternative holds to work the rest of my core.

I am happy with my progress, but I know working my core harder will lead to being more powerful in just about everything else I do.