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 Silock

Iron Gym. I know it's hokey, but I've got one and it works really, really well. I take it with me when I go on vacation, because most hotel gyms don't have a pullup bar. Luckily, my gym has about 8 actual pullup stations.

Mine has one and then an assisted pullup machine. I hate having to wait for either of them. Where do you workout? Is it a chain?

[SenselessChiefsFan]

Slept in today. Didn't drink.... had some kids over for my daughters and hung out until 3:00am before they all crashed.

Drinking my protein shake now. Really hungry, wife woke up and made bacon, waffles, and scrambled eggs with cheese.... bitch.

I am downing my protein shake and then I will be having my peanut butter toast and strawberries. I am counting my calories daily now. I don't allow myself to go over 2000. I have a calculated my daily caloric need to be 2796. So, I should be at a caloric deficit every day. But, I don't want to eat too little so that my muscle gains are limited.

Fine line I am walking. So far, I have dropped 13 pounds total body weight. I think I have added close to five pounds in lean muscle mass over the last four months.

I thought if I lost ten pounds I would be where I wanted to be....oops. I think another 10 lbs off the scale will put me where I want to go. I don't think I will want to lose any more than that. I figure, I will be adding muscle as I decrease fat. So, 10 lbs of total weight loss should equate to 15lbs of fat lost, and 5lbs of weight gained.

Happy new year one and all. May you get huge in all the right places!

[Silock]

Originally Posted by SensibleChiefsfan

Mine has one and then an assisted pullup machine. I hate having to wait for either of them. Where do you workout? Is it a chain?

Bally's in Olathe. Not the best gym ever, but certainly not the worst.

[Silock]

Originally Posted by SensibleChiefsfan

I have a calculated my daily caloric need to be 2796.

Whoa whoa whoa. How in the WORLD did you calculate that? Surely you're not that big. A 2800 calorie BMR is ridiculously high. Mine is around 1900, and I'm 5'11", 180.

But, I don't want to eat too little so that my muscle gains are limited.

That's really, REALLY hard to do, especially if you have excess calories (fat) to burn. As long as you're lifting and eating some protein, your muscles will grow, even at a caloric deficit.

Happy new year one and all. May you get huge in all the right places!

You too!

[SenselessChiefsFan]

Originally Posted by Silock

Whoa whoa whoa. How in the WORLD did you calculate that? Surely you're not that big. A 2800 calorie BMR is ridiculously high. Mine is around 1900, and I'm 5'11", 180.



That's really, REALLY hard to do, especially if you have excess calories (fat) to burn. As long as you're lifting and eating some protein, your muscles will grow, even at a caloric deficit.



You too!

Here is the link for the formula I used to calculate my daily caloric needs. Now, this factors in excercise... not just BMR.

http://weightloss.about.com/od/eatsm...lcalintake.htm

[SenselessChiefsFan]

Well, just got back from my first workout of the year. Okay, I know this is still pretty weak, but I got six pullups. I couldn't do any four months ago. I could only do four just last week.

It is nice to feel like the work is making a difference.

Had a really good workout today. My biceps felt like they were going to explode and my forearms were so tight and on fire.

Talked to a personal trainer and he gave me some new back excercises to work on. The worst part about this is that I am obsessed and I am adding new excercises all the time. Soon, I am going to need three hours for each workout.

I am trying to be more organized and limit the work to one hour only.

[Silock]

Originally Posted by SensibleChiefsfan

Here is the link for the formula I used to calculate my daily caloric needs. Now, this factors in excercise... not just BMR.

No link appears, but still... IMO, it's a bad idea to count exercise in your daily calorie needs. There's a couple of reasons that doing so is a bad idea. The first is that it's much more difficult to accurately determine how many calories you burned versus how many you ate. Even heart rate monitors aren't completely accurate, unless you know and can factor your VO2/max in the caloric equations. The second is that eating below your BMR actually burns fat, while simply eating below what you exercise is more likely to just burn the calories that you've eaten. Even if your goal is to build muscle, it's still much better to eat below your BMR if you have fat to burn. That fat is there for a reason -- energy reserves. Your body will burn that fat and use the extra calories for the energy that you're not eating. Building muscle is far more a function of whether or not you're training it than getting sufficient calories to sustain growth. Your body will still build muscle at a caloric deficit if you're training. Obviously, you can't be in starvation mode (Think: third world countries in Africa starvation mode), but simply eating below BMR won't by itself inhibit muscle growth. If you have sufficient protein intake, you can still eat well below BMR and build muscle.

Just something to think about.

[Silock]

Originally Posted by SensibleChiefsfan

Well, just got back from my first workout of the year. Okay, I know this is still pretty weak, but I got six pullups. I couldn't do any four months ago. I could only do four just last week.

Awesome! Keep at it!

Just got back myself. Felt good to workout in an empty gym. Last empty gym session for the next couple of months. From here on out, I'll be fighting for the free weights with dumbasses that just take up space talking on their cell phones or to each other.

[SenselessChiefsFan]

Originally Posted by Silock

Awesome! Keep at it!

Just got back myself. Felt good to workout in an empty gym. Last empty gym session for the next couple of months. From here on out, I'll be fighting for the free weights with dumbasses that just take up space talking on their cell phones or to each other.

Yup, I don't want to discourage anyone from starting to get healthy.... but work when you are there... don't just stand around taking up valuable space.

[SenselessChiefsFan]

Originally Posted by Silock

No link appears, but still... IMO, it's a bad idea to count exercise in your daily calorie needs. There's a couple of reasons that doing so is a bad idea. The first is that it's much more difficult to accurately determine how many calories you burned versus how many you ate. Even heart rate monitors aren't completely accurate, unless you know and can factor your VO2/max in the caloric equations. The second is that eating below your BMR actually burns fat, while simply eating below what you exercise is more likely to just burn the calories that you've eaten. Even if your goal is to build muscle, it's still much better to eat below your BMR if you have fat to burn. That fat is there for a reason -- energy reserves. Your body will burn that fat and use the extra calories for the energy that you're not eating. Building muscle is far more a function of whether or not you're training it than getting sufficient calories to sustain growth. Your body will still build muscle at a caloric deficit if you're training. Obviously, you can't be in starvation mode (Think: third world countries in Africa starvation mode), but simply eating below BMR won't by itself inhibit muscle growth. If you have sufficient protein intake, you can still eat well below BMR and build muscle.

Just something to think about.

Sorry, here is the link:
http://weightloss.about.com/od/eatsm...lcalintake.htm

It just basically does a percentage increase depending on how much you exercise.

I respect your opinion and I appreciate the insight. I am still figuring it all out.

I am still focusing mainly on getting stronger.

[Silock]

Yeah, I don't if I'd trust that link. That tells me I need 3,000 calories per day! That can't be right.

[Hammock Parties]

Originally Posted by Silock

Awesome! Keep at it!

Just got back myself. Felt good to workout in an empty gym.

That's why I go after 11 a lot of times. Nobody there AT ALL. Feels like my own private gym. And I can act silly in the mirror when Stars on 45 comes on my Zune.

[Hammock Parties]

Just ran 1.3 miles to the gym, did 2 miles of intervals, and ran 1.3 miles back. OK, mostly I walked back.

Here's the crazy music I listened to. My new Zune tracks all this stuff so it's easy for me to post it and show my insanity:

The Dark Knight - Agent of Chaos
Scorpion - Lust or Love
Harry Potter and the Goblet of Fire - Do The HippoGriff
The Coasters - Charlie Brown
The Godfather waltz
First Contact - First Contact
Def Leppard - Pour Some Sugar On Me
Clash of the Titans - Andromeda Rescued
Top Gun - Mighty Wings
Richard Cheese - Down With The Sickness
The Terminator - Main Theme
Bluegrass Mountain Medley
The Sons Of Katie Elder - Main Title
Disney - Main Street Electrical Parade
The Count of Monte Cristo - An Invitation To The Ball
Surfaris - Wipeout
Top Gun - Take My Breath Away (lol, I'm such a bundle of sticks)
Trans-Siberian Orchestra - Christmas Jam

[SenselessChiefsFan]

Has anyone tried Protease enzyme supplements? I read in Men's health that it reduced soreness and helped recovery in a recent study. You basically have to be on it for three weeks to see a difference. (according to the study)

I don't mind my upper body being sore. (although, the day after my shoulder rotation excerises, getting up in the morning is painful... whichever shoulder I am sleeping on feels like it is on fire) But, after my leg workouts, I feel wobbly for days.

Anyways, just wondering if anyone has any experience with these.

[Silock]

No, I make my own supplements. **** that expensive ass bullshit.