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.

[Mr. Flopnuts]

Originally Posted by SensibleChiefsfan

Your boyfriend will like that.

I thought in my head when I posted that the odds of who would make this comment. Only GoChiefs was higher than you at 2:1 odds. I had you at 5:2.

[RedThat]

Originally Posted by Silock

Just so you know, those aren't very accurate. There are simply too many factors that go into it, so I wouldn't rely on it.

Yeah thats what a lot of people say. Im considering an alternative route to measure bodyfat. I think Im gonna try under water weighing. I heard it's pretty good and accurate.

Originally Posted by Silock

What kind of lifting are you doing? Heavy weight with low reps, or low weight with high reps?

I do a little bit of everything. It varies from heavy lifting to moderate and light lifting. I always set 1 day aside and go completely heavy. My reps range from 5-8, but no more than 8. For heavy lifting I do 3 sets per exercise. My exercises are bench press, deadlifts, squats. Then on that particular day I superset between wide grip chins and pushups, and/also close grip chins and bench dips. For supersets I do 3 sets per exercise, and my reps range from 8-12. But I try not to do anymore than this because my muscles get really fatigued along the way. I mean it's really hard for me to push harder because Im so exhausted between the middle of this workout its not even funny. I pretty much max out.

Then 2 days later, mind you I take a day off in between, I do pyramid training. For example, I'll pick an exercise, say chest press. I'll start off w/ 12 reps for the 1st set, and rest 30-45 seconds, and go onto the 2nd set, lower the weight but increase the reps to 15...repeat the same thing again, except now we are going from 15 reps to 20 reps. On the pyramid training day, I superset as well w/ widegrip chins and wide grip pushups, and close grip chins and close grip pushups. My sets are the same like previous supersets. I do 3 sets per exercise and keep the reps between 8-12.

Day 3 and Day 4 are pretty much the same thing. I apply this very same training method. Also, to be specific...My lifting involves both compunded movements and isolated movements.

I'll be glad to explain my goals to you Silock. As of now, my goals are to either maintain my muscle or add a little more. but for this particular training regimen Im pre-cutting as well. Im trying to maintain density in the muscles and that is why I go heavy once a week, but Im also trying to cut up a bit, and not only cut up, but shape and sculp the body real well. So the heavy lifting will maintain muscle density, and the pyramid training will cut me a bit, and the isolated movements will help shape the muscles a bit more. The supersetting is to try and recruit those really stubborn muscle fibers to maximize muscle growth as much as possible.

Oh, and I also do dropsets, but only once a month. I know Im really hitting things hard and exhausting the muscles.

Originally Posted by Silock

I applaud your efforts and your math skills, but you are neglecting a few factors, the main one being that you can fluctuate in body weight up to 5-6 lbs per day on average. This could be any number of things. There are also many things that make up "lean body mass." There's muscle, bones, internal organs, water, skin, hair and internal fluid.

Thanks man..I hate math btw..lol but its an important part of the universe. Yes you're right lean body mass consists of muscle, bones, internal organs, water, skin, hair and internal fluid I remember that now it came back to me, but just didn't think of it, thanks for the memory refresher. So, the numbers could mean other things like internal fluid or possibly the body losing water?

Originally Posted by Silock

It may very well be true that you've lost strength, but that doesn't necessarily mean lost muscle mass. Maybe you're overtraining. That can cause strength loss, but not necessarily muscle loss. Your CNS is also largely responsible for the strength gains and losses one sees in a short amount of time.

It is nearly impossible to gain 1.5 lbs of muscle mass in one month, so why would you conclude that it's equally possible to lose that much one month as well, especially considering you're still weight training and giving the muscles the stimulus they need that tells your body NOT to burn the muscle

True...I think I could be overtraining that would best describe the strength loss for sure.

Originally Posted by Silock

That's about normal, but those numbers don't add up to 2 lbs of fat loss every week. Just thought I'd point that out since you're such a fan of numbers. Don't focus so much on them, because they can be VERY, VERY deceiving. I mean, shit, you still eat more than I do every day by about 600 calories.

Consider me caught up in the numbers game.

Originally Posted by Silock

I started a fitness blog. Take a look at the "About Me" page.

http://fitexcellence.com

In the top pictures, I weighed nearly 195 lbs.

In the bottom pictures, I weighed about 175. But looking at them, you'd think I was much, much bigger, or at least the same weight in the two instances. Numbers are VERY deceiving.

And that progress was made by doing FAR more lifting and cardio than you, but on less calories. I obviously gained quite a bit of muscle, even on a sub 1800 kcal diet.

Wow..Good job man. That's a heck of an accomplishment in your before and after photos. You look great! In the bottom pic you definately look a lot bigger. But the thing i find is, you couldn't tell that you're 175 in the bottom picture. Id say 185. in that sense, I agree with you, numbers can be deceiving like that but they do keep you on track though. that's what I like about them. I hope you understand sometimes its easy to get caught up in them. That's where I pretty much am. In the number rut right now lol

Originally Posted by Silock

I would say that lots of supersets is the reason for your strength loss. You cannot do supersets every workout and expect to be able to lift the same amount. Supersets are meant to fatigue the muscle, and overwork it to spur growth. And that's enough to tell your body to keep the muscle. However, failing on a lift sends negative feedback to your body, and that's what is getting sent when you superset. Negative feedback is bad for strength.

And as a side note, pumps might feel good, but are absolutely meaningless as far as muscle building and strength training go.

Totally agree. I'm experiencing this, and can relate to what you're saying.

Originally Posted by Silock

You need to relax! Stress only increases cortisol

lol I hear ya...It's a challenge. I try my best. Thats all I can ask for from myself.

Originally Posted by Silock

On 2000 calories per day? Not a CHANCE in Hell, dude. No way.

I think you're freaking out about nothing. Back off the supersets for a couple of weeks, and then only reintroduce them maybe once per week or once every two weeks. Your strength will return. Keep up the diet, because you're obviously losing weight. You'll get there. Don't worry so much.

Okay. Thanks for the tips and advice. Rep coming your way. Appreciate your feedback Silock.

[Silock]

Originally Posted by RedThat

Okay. Thanks for the tips and advice. Rep coming your way. Appreciate your feedback Silock.

NP. I think you're definitely on the right track. You just need a slight tweak here and there. Just relax a bit, keep your protein intake at about 50% of your macronutrient ratio, keep lifting in those heavier sets, cut out the compulsive supersetting, and RELAX! You're doing everything right. Your goals are in sight!

Remember: Muscles grow out of the gym. There's no need to superset all the time, because you'll just end up over-fatiguing them.

Yes, the numbers could mean simply that you lost more water that particular day you measured. Doesn't necessarily mean muscle loss.

[RedThat]

Originally Posted by Silock

NP. I think you're definitely on the right track. You just need a slight tweak here and there. Just relax a bit, keep your protein intake at about 50% of your macronutrient ratio, keep lifting in those heavier sets, cut out the compulsive supersetting, and RELAX! You're doing everything right. Your goals are in sight!

Remember: Muscles grow out of the gym. There's no need to superset all the time, because you'll just end up over-fatiguing them.

Yes, the numbers could mean simply that you lost more water that particular day you measured. Doesn't necessarily mean muscle loss.

It's tough to relax Silock. But I will do my best.

My goals are pretty lofty, and Im overwhelmed by the fact that I am doing a lot to get there. Just so you know. It's not easy. But I appreciate your concern. Thank you.

I absolutely agree with you, muscles grow out of the gym. Im a big fan of rest and reccuperation.

Another thing I'd like to add, cheat days are over. Im gonna let the nutrition do the job. If anything, Id like to just have a cheat meal for a week and that's it. Want to get down to 12% in the next 4 weeks so that pretty much explains the elimination of cheat days.

I would like to ask you a question. First off, I am aware that nutrition plays a huge role in cutting. The lower one gets in bodyfat, the tougher it is to lose weight and the more intense and demanding nutrition becomes.

With that being said, is it still cool to go out with friends and have say a couple of beers? Those beers can be considered as cheat meals where I have a few beers instead of a protein shake. I like working out, bodybuilding results are gratifying and all, but I just don't want it to zap out my social life completely.

[Silock]

The important thing to remember is that one hour or one day of relaxing isn't going to kill your progress. Your body is a lot more resilient than that!

Yes, go out and have beers. Just calorie budget for it, and you'll be fine.

[RedThat]

Originally Posted by Silock

The important thing to remember is that one hour or one day of relaxing isn't going to kill your progress. Your body is a lot more resilient than that!

Yes, go out and have beers. Just calorie budget for it, and you'll be fine.

Oh I make sure I get at least one days rest. In fact, I try to shoot for 2 days off per week. I think thats pretty good and reasonable.

For me the most challenging part to relax is mentally and not so much physically. It's the paranoia part that I have my share of struggles with. Just being able to feel at ease within my own mind. This is mainly due to the fact Im living in a state of apprension and fear since Im constantly concerned about accomplishing my goals. thats my reasoning for saying relaxation is a challenge for me, mentally.

[Saulbadguy]

Hey, I got back from the gym, so I can now participate in this thread!

Nutrisystem Sourdough Cheese pizza
8 small olives stuffed with garlic or red pepper
Slice of whole wheat "double fiber" Orowheat bread w/ Parkay 0 cal spray butter
Cup of broccoli with "cheese" sauce (40 calories)
Cup of frozen pineapple

[Mr. Flopnuts]

Originally Posted by Saulbadguy

Hey, I got back from the gym, so I can now participate in this thread!

Nutrisystem Sourdough Cheese pizza
8 small olives stuffed with garlic or red pepper
Slice of whole wheat "double fiber" Orowheat bread w/ Parkay 0 cal spray butter
Cup of broccoli with "cheese" sauce (40 calories)
Cup of frozen pineapple

Right on bro. Welcome to the fold. Expect your weight loss to get kicked in the ass.

[Silock]

Originally Posted by RedThat

Oh I make sure I get at least one days rest. In fact, I try to shoot for 2 days off per week. I think thats pretty good and reasonable.

For me the most challenging part to relax is mentally and not so much physically. It's the paranoia part that I have my share of struggles with. Just being able to feel at ease within my own mind. This is mainly due to the fact Im living in a state of apprension and fear since Im constantly concerned about accomplishing my goals. thats my reasoning for saying relaxation is a challenge for me, mentally.

I know, and it's not your fault. We've been programmed by supplement and fitness companies that are always pushing things. They push "IF YOU DON'T GET X, Y, AND Z SUPPLEMENTS, YOUR GYM PROGRESS WILL SUFFER AND YOU WON'T GET RIPPPPPPED11111!!!!!!: They've created a culture of paranoia.

[LetsSignRussell]

On Saturday I was checked out the facilities of where I'll be lifting a lot this summer. I even got a lift in. Today (Monday) I'm still quite sore. I went in with no plan not really caring since it was one day. I did bench, incline db bench, dips, barbell curls, tricep extensions, reg/close grip pushups, db rows, 1 set of lat pulldown.

Silock this brings me to the question. On my routine, for the first week should I do more of a split workout than a total body workout, so I'm not going into the gym bench when my chest, tris etc are sore as hell. For the first week only.

[Marcellus]

Did chest and triceps at lunch today and after work did KenpoX. I am a bit whooped.

Had salad, chicken breast and green beans. Yum. Should end up at about 1800 calories for the day.

[Silock]

Originally Posted by chiefsplanet21

On Saturday I was checked out the facilities of where I'll be lifting a lot this summer. I even got a lift in. Today (Monday) I'm still quite sore. I went in with no plan not really caring since it was one day. I did bench, incline db bench, dips, barbell curls, tricep extensions, reg/close grip pushups, db rows, 1 set of lat pulldown.

Silock this brings me to the question. On my routine, for the first week should I do more of a split workout than a total body workout, so I'm not going into the gym bench when my chest, tris etc are sore as hell. For the first week only.

You could.

Alternately, you could just stop being a gigantic pussy.

[LetsSignRussell]

Originally Posted by Silock

You could.

Alternately, you could just stop being a gigantic pussy.

rofl. I've got no problem lifting when I'm sore, but isn't this just pointless when the muscle needs to recover?

[Silock]

It's not really pointless. But the soreness isn't usually in the muscle themselves, but the tendons and ligaments getting used to the new stress. The best way to get over the soreness is usually to just back off the weight for the first week, but still do the workouts. That way, the body gets used to the movement, and then you can start hitting it hard.

[LetsSignRussell]

fine fine fine.