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]

Silock I'm just confused. on your site I quote "Lower the Reps for a Better Body
Well, makes sense to me. Those that trained with the heaviest weights got the strongest. They grew just as much as the intermediate group. So, what advantages were there for the high rep group?"

However you told me that high reps are best for hypertrophy "size"

[SenselessChiefsFan]

Originally Posted by NewPhin

Yeah, yeah, yeah. **** off Mr. Rulemonger.

But yeah, I definitely pissed, and that's the reason I didn't take my shoes off. It's meaningless if that's not how you weigh in every time.

No wonder I lost the 20 lbs the next time I weighed in WITHOUT the dumbells.

[Silock]

It depends on the range of higher reps. In the study, they consider high reps to be in the 20-25 range. I consider it to be in the 9-12 range.

I also think I originally overestimated just how big the difference is between lower reps of 3-6 and reps of 9-12. There is still a place for higher rep ranges of 9-12, certainly.

[Hammock Parties]

Originally Posted by Saulbadguy

Oh, my piss is bright yellow now. Something about excess B vitamins.

That's called pissing excellence.

Broke my fast today with:

Bowl of split pea soup w/5 saltines.
2 slices of swiss cheese
2 slices of pumpernickel toast
1 granola bar
1 slice of toast with nutella
Bowl of spaghetti with meat sauce
4 biscottis

Protein shake and ice cream later, after my workout. :)

Maybe a PBJ.

[LetsSignRussell]

Originally Posted by Silock

It depends on the range of higher reps. In the study, they consider high reps to be in the 20-25 range. I consider it to be in the 9-12 range.

I also think I originally overestimated just how big the difference is between lower reps of 3-6 and reps of 9-12. There is still a place for higher rep ranges of 9-12, certainly.

such as

[Silock]

Originally Posted by chiefsplanet21

such as

Read my blog. Don't want to type it all out again.

[LetsSignRussell]

Originally Posted by Silock

Read my blog. Don't want to type it all out again.

can you give me the link. i think thats where my confusion set in

[Silock]

Originally Posted by chiefsplanet21

can you give me the link. i think thats where my confusion set in

In my sig. Http://fitexcellence.com

[Mr. Flopnuts]

I haven't eaten in 22 hours. I did drink half a protein shake today (167 calories) after lifting, but nothing else. Surprisingly enough, I haven't even gotten hungry. At all. I think I'm not going to eat until I do. Even if it's tomorrow or later.

[ArrowheadHawk]

Did my first weight training session today. My arms are dog tired. I didn't even want to stir shit together while making dinner. I'm pretty sure I will be in pain tomorrow. I worked out the arms chest and back today. I'm gonna do cardio tomorrow and then do legs, gluts, and abs on Thursday.

[Hammock Parties]

This alternate day fasting stuff is awesome. I just want to thank Silock and NewPhin. They know everything. LISTEN TO THEM! I was all "lol, fasting?" when they first started posting about it but now I am probably going to be addicted.

Who would have thought a huge fat man would ever love fasting?

[MoreLemonPledge]

Originally Posted by ArrowheadHawk

Did my first weight training session today. My arms are dog tired. I didn't even want to stir shit together while making dinner. I'm pretty sure I will be in pain tomorrow. I worked out the arms chest and back today. I'm gonna do cardio tomorrow and then do legs, gluts, and abs on Thursday.

It will hurt tomorrow. It will hurt for a while. The most important thing you can do is force yourself to work out even when it hurts. You won't get nearly as sore eventually. Too many people (myself included once) want to wait a "few more days" because they're too sore and just end up never going back.

Good job on your first session, though. Don't give up now.

[penguinz]

Originally Posted by Silock

jocoadultsoccer.com

Not sure which league that is exactly.

What team?

[Brock]

Originally Posted by Mr. Flopnuts

I haven't eaten in 22 hours. I did drink half a protein shake today (167 calories) after lifting, but nothing else. Surprisingly enough, I haven't even gotten hungry. At all. I think I'm not going to eat until I do. Even if it's tomorrow or later.

It's the 4th, dude.

[NewChief]

Originally Posted by GoChiefs

This alternate day fasting stuff is awesome. I just want to thank Silock and NewPhin. They know everything. LISTEN TO THEM! I was all "lol, fasting?" when they first started posting about it but now I am probably going to be addicted.

Who would have thought a huge fat man would ever love fasting?

I'll admit I'm hooked and will probably end up doing some form of this for the rest of my life. Beyond the potential health/diet benefits of it, it does a few things for me:

1) Allows me quite a bit of leeway and freedom in what I eat on non-fast days. While I don't necessarily think I should kill a 12 pack of Krispy Kremes, I know I can without completely blowing my calories for the week.
2) Provides a focus and discipline during the week. Like I said, I know how anorexics feel, as sick as that is. There's a level of control and focus that I get when I fast for a day. While it's not difficult to fast any longer, I still get a good feeling at the end of the day when I break my fast.