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.

[LetsSignRussell]

Originally Posted by Silock

Yup. The lifts are high, because it's a building program, not a maintenance program. Once you get to the size you want, then you switch to a different low-rep strength program. That will preserve the size and add myofibrillar hypertrophy and strength so your bite matches your bark.

I see where your coming from. It would just be demoralizing to me if I lifted a whole summer of that program knowing I wasn't getting much stronger. I don't just want want mass...I want muscle as well. I think a routine where it's more mixed may be better suited for me. A bigger/stronger routine.

[Silock]

I'm going to level with you and tell you that if your goal is to do that all in one summer, you might be out of luck.

Here's the problem: Muscle growth happens when you really fatigue the muscle and lift to failure. That means you can't work out the same muscle groups as often. Strength training is best done when you do NOT lift to failure. Failing on a lift is bad for strength training because it sends negative reinforcement to the body. You can strength train far more often than you can train for growth. The problem comes when you try to mix these approaches. If you lift for strength after you've lifted for growth, you aren't giving the body enough time to really restore the muscle. And you won't be able to get much stronger.

Is it possible to do both at the same time? Absolutely! But it takes longer to progress, and that's out of your "I want to gain mass this summer" goal. You can train for size and get bigger over the summer, but not progress a whole lot in strength. You can strength train exclusively, but not get a whole lot bigger (although, you will get marginally larger). You can combine the approaches, but you probably won't look as big nor be able to lift as much as splitting it up. This time next year? Sure! But within a limited time frame, you're going to have to focus on one or the other, or just accept slower progress.

[Silock]

Great deal on Optimum Nutrition protein powders:

http://slickdeals.net/forums/showthread.php?t=1968424

[LetsSignRussell]

Originally Posted by Silock

I'm going to level with you and tell you that if your goal is to do that all in one summer, you might be out of luck.

Here's the problem: Muscle growth happens when you really fatigue the muscle and lift to failure. That means you can't work out the same muscle groups as often. Strength training is best done when you do NOT lift to failure. Failing on a lift is bad for strength training because it sends negative reinforcement to the body. You can strength train far more often than you can train for growth. The problem comes when you try to mix these approaches. If you lift for strength after you've lifted for growth, you aren't giving the body enough time to really restore the muscle. And you won't be able to get much stronger.

Is it possible to do both at the same time? Absolutely! But it takes longer to progress, and that's out of your "I want to gain mass this summer" goal. You can train for size and get bigger over the summer, but not progress a whole lot in strength. You can strength train exclusively, but not get a whole lot bigger (although, you will get marginally larger). You can combine the approaches, but you probably won't look as big nor be able to lift as much as splitting it up. This time next year? Sure! But within a limited time frame, you're going to have to focus on one or the other, or just accept slower progress.

I realize that this is not just a summer goal. I will be starting mid May and hopefully we can keep this thread going and a year from then I'll be a lot bigger/stronger person through training and disciplined eating. Now you said it's possible to do both at the same time, but you shouldn't train for mass then turn around and train for strength. So maybe a 12 week program where it starts off with high reps and transitions to low reps towards the end? Then start it back over? Like I said it would to me just be demoralizing knowing I'm training without getting much stronger even with the big picture in mind. I will definitely keep all options open though.

[Shag]

Originally Posted by Silock

Great deal on Optimum Nutrition protein powders:

http://slickdeals.net/forums/showthread.php?t=1968424

Damn, just ordered a 5lb tub last week...

[Shag]

Originally Posted by 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.

Bumping this one once, in case anyone has any suggestions. Most interested in thoughts on how best to resistance train during sports seasons...

[LetsSignRussell]

Originally Posted by Silock

Great deal on Optimum Nutrition protein powders:

http://slickdeals.net/forums/showthread.php?t=1968424

thanks. I may jump on that

[Silock]

Originally Posted by chiefsplanet21

I realize that this is not just a summer goal. I will be starting mid May and hopefully we can keep this thread going and a year from then I'll be a lot bigger/stronger person through training and disciplined eating. Now you said it's possible to do both at the same time, but you shouldn't train for mass then turn around and train for strength. So maybe a 12 week program where it starts off with high reps and transitions to low reps towards the end? Then start it back over? Like I said it would to me just be demoralizing knowing I'm training without getting much stronger even with the big picture in mind. I will definitely keep all options open though.

You could do three days per week, with strength reps of 5x5 on the first day, reps of 8x3 on the middle day and high reps on the last day, which will give you two days off between hypertrophy and strength training. I did that as a beginner, and it worked well. It wouldn't work for me now, though.

I personally prefer doing just one at a time, though. Makes it much easier to focus on the goal, because the time frame is smaller. You hit your goals more quickly, and can move on to the next phase of the plan. I mean, you're looking at two or three months of getting bigger, and then everything else you do will be geared toward strength, which will maintain the size you just put on. And you can strength train indefinitely. But you can only put on so much muscle naturally, and then you will hit a wall. When you combine the approaches, it just takes a lot longer to reach meaningful milestones.
Posted via Mobile Device

[Silock]

Originally Posted by Shag

Bumping this one once, in case anyone has any suggestions. Most interested in thoughts on how best to resistance train during sports seasons...

Do it on the days you aren't playing. Simple. Don't worry too much about the recovery part. It isn't like your muscles will stop functioning or have impaired growth. You'll be fine.
Posted via Mobile Device

[Mr. Flopnuts]

So my whole goal right now is bulk. I'll put the actual strength in there after it's built. Should I lift to failure every time out? Rest 60 seconds and do it again?

Or maybe you'll tell me to not worry about it and just keep doing what I'm doing.

[LetsSignRussell]

Originally Posted by Silock

You could do three days per week, with strength reps of 5x5 on the first day, reps of 8x3 on the middle day and high reps on the last day, which will give you two days off between hypertrophy and strength training. I did that as a beginner, and it worked well. It wouldn't work for me now, though.

I personally prefer doing just one at a time, though. Makes it much easier to focus on the goal, because the time frame is smaller. You hit your goals more quickly, and can move on to the next phase of the plan. I mean, you're looking at two or three months of getting bigger, and then everything else you do will be geared toward strength, which will maintain the size you just put on. And you can strength train indefinitely. But you can only put on so much muscle naturally, and then you will hit a wall. When you combine the approaches, it just takes a lot longer to reach meaningful milestones.
Posted via Mobile Device

Hmm. Gaining mass for 2-3 months would probably be better on a bulk anyways eating over maintance. Then when I got where I wanted start the strength training?

[Silock]

Originally Posted by chiefsplanet21

Hmm. Gaining mass for 2-3 months would probably be better on a bulk anyways eating over maintance. Then when I got where I wanted start the strength training?

That is a solid plan. Just don't eat too much or you will have to focus on burning fat while you strength train, which isn't a ton of fun.
Posted via Mobile Device

[Silock]

Originally Posted by Mr. Flopnuts

So my whole goal right now is bulk. I'll put the actual strength in there after it's built. Should I lift to failure every time out? Rest 60 seconds and do it again?

Or maybe you'll tell me to not worry about it and just keep doing what I'm doing.

Yup. You should be on the lift to failure plan as it is. You're doing 2x12, right? You second set should be at failure. If you can get all twelve reps both sets with good form, increase the weight, lift until you need to increase again.
Posted via Mobile Device

[Mr. Flopnuts]

Originally Posted by Silock

Yup. You should be on the lift to failure plan as it is. You're doing 2x12, right? You second set should be at failure. If you can get all twelve reps both sets with good form, increase the weight, lift until you need to increase again.
Posted via Mobile Device

Love it. That's where I'm at.

[LetsSignRussell]

silock how do you know quit a bit in this area? just through reading forums online? trial/error? soccer training?