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.

[SenselessChiefsFan]

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).

Depends on the defensive lineman.

[Silock]

Originally Posted by Aspengc8

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.

There is no evidence that you have to eat more than you burn to build muscle. Again, calories used in muscle building are being burned, not stored as fat, and this is different than simply eating at your BMR. Where is the scientific proof that these excess calories stored as fat, which clearly are not being used at all in the muscle building process, are necessary? I don't think you guys are understanding my point here. Eating above BMR and looking to gain muscle is completely different than eating enough to gain fat along with muscle. They are two distinct concepts.

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.

I don't think it's really a matter of "easier," because all you have to do is eat less. A 15% reduction in calories will result in the same percentage of weight loss for two people with the same lean body mass percentage.

[Silock]

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.

1-2 lbs of muscle mass gained per week, or just weight?

[Mr. Flopnuts]

So, how about a guy like me that's eating at 1500 a day trying to gain muscle? I'm starting to get confused about all of this.

[mlyonsd]

Originally Posted by Mr. Flopnuts

So, how about a guy like me that's eating at 1500 a day trying to gain muscle? I'm starting to get confused about all of this.

Are you trying to shed fat? Why 1500?

[Mr. Flopnuts]

I didn't lift on Monday. I got back at it today. Jacked the weight up across the board and was surprised at my ability to lift it. I wasn't able to finish the 2nd set on half the exercises, but I'm definitely seeing more progress now than I was before.

[Mr. Flopnuts]

Originally Posted by mlyonsd

Are you trying to shed fat? Why 1500?

Yeah, I'm trying to take off a lot of weight. I've lost about 150 so far, and have another 100 or so to go. I'm trying to put some muscle on in between though.

[mlyonsd]

Originally Posted by Mr. Flopnuts

Yeah, I'm trying to take off a lot of weight. I've lost about 150 so far, and have another 100 or so to go. I'm trying to put some muscle on in between though.

I'm no doctor and didn't stay in a Holiday Inn last night but 1500 seems a bit low in your situation. I'd think you'd need more calories than that if you're trying to build muscle. 1500 seems low unless you're trying to lose 5-10 pounds a week, depending on your workout I mean.

[Mr. Flopnuts]

Originally Posted by mlyonsd

I'm no doctor and didn't stay in a Holiday Inn last night but 1500 seems a bit low in your situation. I'd think you'd need more calories than that if you're trying to build muscle. 1500 seems low unless you're trying to lose 5-10 pounds a week, depending on your workout I mean.

I generally get up to about 1700 a day, sometimes like yesterday I'll eat 1100. I figure it averages to about 1500 a day.

I lose about 3-5 lbs a week and I lift 3 days a week, followed by 30-40 minutes of cardio. The other 3 days a week I run. 3 miles, then 2 miles, than a long run that progressively gets bigger. I put in a total of 7-8 hours a week in the gym.

Honestly, I feel like I should lose more than 3-5 lbs a week with what I'm putting in, but I don't think I burn many calories in a sedentary state. I think my BMR is not normal.

[mlyonsd]

Originally Posted by Mr. Flopnuts

I generally get up to about 1700 a day, sometimes like yesterday I'll eat 1100. I figure it averages to about 1500 a day.

I lose about 3-5 lbs a week and I lift 3 days a week, followed by 30-40 minutes of cardio. The other 3 days a week I run. 3 miles, then 2 miles, than a long run that progressively gets bigger. I put in a total of 7-8 hours a week in the gym.

Honestly, I feel like I should lose more than 3-5 lbs a week with what I'm putting in, but I don't think I burn many calories in a sedentary state. I think my BMR is not normal.

I'm 6-1, about 200lbs. Last time I did the math I'd lose about 1-1/2 lbs. a week on 1700 calories. And that's with about a 45 minute workout 5-7 times a week. So I'd say your 3-5 is close to being right.

Sounds to me like you're going in the right direction though. I just thought 1500 sounded low if you were trying to add muscle.

Congrats and keep it up.

[Mr. Flopnuts]

Originally Posted by mlyonsd

I'm 6-1, about 200lbs. Last time I did the math I'd lose about 1-1/2 lbs. a week on 1700 calories. And that's with about a 45 minute workout 5-7 times a week. So I'd say your 3-5 is close to being right.

Sounds to me like you're going in the right direction though. I just thought 1500 sounded low if you were trying to add muscle.

Congrats and keep it up.

I appreciate the input. It bothers me to think I'm not losing what I "should". Maybe I should reevaluate what I think I should be losing.

Thanks for the encouragement.

[Shag]

So, I'm coming to the end of my P90X circuit (~2 weeks left), and am trying to figure out a workout plan for the summer. I'm down 21lbs, and have definitely added some muscle - I want to make sure I don't lose that progress. I'm pretty active in the summer (golf, softball, tennis, volleyball, want to start biking), which is making scheduling difficult. Good performance in my athletic activities is important to me, so I don't want my workouts to affect my performance.

My schedule will look like this:
Mon - golf
Tues - other committment
Wed - occasional volleyball/tennis
Thu - softball

I'm not going to worry about cardio, as I think I'll get that naturally from my schedule, so I'm looking for suggestions on how to schedule my resistance workouts as to not affect athletic performance (specifically mon/thu activities). Squeezing in a workout on Tuesday will be difficult, but I realize I might have to consider it. I've read that muscles get "slow" during recovery, which is what led me to this post.

I'd also be interested in input on an actual workout regimenm, if anyone wants to get that detailed. I have a smith rack in my basement that has been idle too long, resistance bands, and a pullup bar. I can certainly continue with specific P90X workouts, but figured I'd explore my options.

[Silock]

Originally Posted by Mr. Flopnuts

So, how about a guy like me that's eating at 1500 a day trying to gain muscle? I'm starting to get confused about all of this.

Don't. This current discussion doesn't apply to you. Keep doing what you're doing. You're eating right. You WILL gain muscle doing what you're doing, partly because you're new to lifting weights. What is currently being discussed is a separate issue.

[Mr. Flopnuts]

Originally Posted by Silock

Don't. This current discussion doesn't apply to you. Keep doing what you're doing. You're eating right. You WILL gain muscle doing what you're doing, partly because you're new to lifting weights. What is currently being discussed is a separate issue.

Cool. That's all I needed to know. Thank you.

[LetsSignRussell]

Silock

Any difference in building muscle on these scenarios

Diet A - "clean foods"
same # calories
same grams of protein
same grams of carbs
same grams of fat

Diet B - Dirty foods
same # calories
same grams of protein
same grams of carbs
same grams of fat