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 Silock

Multivitamin and a good fish oil pill. Vitamin D3 if you don't spend a lot of time outside, and your blood levels are low (get it checked at the Doc first).

Creatine is the only actual workout supplement I can whole-heartedly recommend right now.

Whey protein if he's lifting weights.

[LetsSignRussell]

silock on the 5x5 sets should I be trying to increase the weight each set. Or do a quick warmup set before and then do all the 5x5 sets at the same weight?

[Silock]

Originally Posted by Mr. Flopnuts

Whey protein if he's lifting weights.

Not *essential.*

Helpful, but not necessary, especially since he's on a diet plan already. He's probably getting enough protein as it is.

[Mr. Flopnuts]

My official time for the race was lower than I thought. 36:39. I finished ahead of over 200 people, 97 of which, were men. Easily the fastest I've ran that distance. So, so awesome!

Edit: Check that, ahead of almost 300 people.

[Silock]

Originally Posted by chiefsplanet21

silock on the 5x5 sets should I be trying to increase the weight each set. Or do a quick warmup set before and then do all the 5x5 sets at the same weight?

Depends on your goals. If you're focusing more on strength, use 2 as warmup sets, then one heavy set, one heavier set, and then one heavy set.

If you're more hypertrophy-focused, pick a weight you can lift 8 times, but only do 5 and rest 1 minute between sets. Use that weight all 5 sets.

[Silock]

Originally Posted by Mr. Flopnuts

My official time for the race was lower than I thought. 36:39. I finished ahead of over 200 people, 97 of which, were men. Easily the fastest I've ran that distance. So, so awesome!

Very cool!

[Mr. Flopnuts]

Originally Posted by Silock

Not *essential.*

Helpful, but not necessary, especially since he's on a diet plan already. He's probably getting enough protein as it is.

I was thinking the whey was necessary due to the quickness it diluted into the muscles. I'm probably sounding like a reerun, but I'm sure you're picking up what I'm laying down.

[Silock]

Nah. I used to believe that it was, but the science just doesn't support that. It IS absorbed more quickly, but that doesn't necessarily mean anything WRT muscle-building.

You can build just as much muscle eating food.

I still like protein shakes and such for the convenience factor, though.

[Mr. Flopnuts]

Originally Posted by Silock

Nah. I used to believe that it was, but the science just doesn't support that. It IS absorbed more quickly, but that doesn't necessarily mean anything WRT muscle-building.

You can build just as much muscle eating food.

I still like protein shakes and such for the convenience factor, though.

Cool. So basically, I don't have to consume those calories I just need to make sure I get the protein. Chicken fills me up a lot longer than protein shakes do.

[Silock]

Nope! Just eat food unless you're in a rush.

[Saulbadguy]

Originally Posted by Silock

Not *essential.*

Helpful, but not necessary, especially since he's on a diet plan already. He's probably getting enough protein as it is.

I just added it up, i'm getting about 80g protein per day on a 1400 calorie per day diet.

[LetsSignRussell]

I'm going on the Micheal Phelps 12,000 calorie diet

[SenselessChiefsFan]

Originally Posted by Silock

Nah. I used to believe that it was, but the science just doesn't support that. It IS absorbed more quickly, but that doesn't necessarily mean anything WRT muscle-building.

You can build just as much muscle eating food.

I still like protein shakes and such for the convenience factor, though.

I don't mean to contradict the board expert on all things fitness related. However, the fact that protein shakes are quickly dissolved helps in the morning when your body is protein deficient, and after working out.

[Saulbadguy]

Originally Posted by Silock

Multivitamin and a good fish oil pill. Vitamin D3 if you don't spend a lot of time outside, and your blood levels are low (get it checked at the Doc first).

Creatine is the only actual workout supplement I can whole-heartedly recommend right now.

What multivitamin and fish oil do you recommend?

[Simply Red]

Originally Posted by Saulbadguy

What multivitamin and fish oil do you recommend?

Jean Paul Gaultier tabs