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.

[Mastashake]

I got done working out shoulders like crazy. I can do three different workouts to FAILURE and still not get any burn the next day. I hope I am getting results! I'm working them out every other day, and still getting nowhere. I figure I'll keep going until I start to feel burnt out on it. I also did back, arms and abs. I usually don't do arms because my compound body exercises cover them, but I want some bigger guns, lol.

I am drinking a TALL glass of chocolate milk. Whey protein is the fastest metabolizing, and the syrup (made with real sugar, not corn syrup) aids in repairing the muscle as fast as possible.

Then, I'm also eating some cottage cheese. Lots of protein in its chunky goodness...

It should be noted I'm not trying to lose weight. Quite the contrary. So I eat high-calorie foods because that's what my body needs to pack on the muscular pounds.

[NewChief]

Doing alternate KB routine this morning:

Reverse Ladder sets, 1 minute rest between:

* KB Snatch: 5, 10, 15, 20, 25
* 2H Swings: 5, 10, 15, 20, 25
* Jackknife: 5, 10, 15, 20, 25
* Dips: 5, 10, 15, 20, 25
* Twisting Plank: 60 seconds

We'll see how it goes. Tired because I did the spin class about 12 hours ago.

[NewChief]

Originally Posted by NewPhin

Doing alternate KB routine this morning:

Reverse Ladder sets, 1 minute rest between:

* KB Snatch: 5, 10, 15, 20, 25
* 2H Swings: 5, 10, 15, 20, 25
* Jackknife: 5, 10, 15, 20, 25
* Dips: 5, 10, 15, 20, 25
* Twisting Plank: 60 seconds

We'll see how it goes. Tired because I did the spin class about 12 hours ago.

Just got back from that workout. That one is much quicker than the previous one I've done. Took me about 30 minutes total. That being said, I'm loving the KB. In the past, my workouts seemed to fatigue very specific areas of my body. I'd return and my arms would be rubber, or my shoulders, or my chest, or my legs. With this workout, when I'm done, my entire body feels worked. I can't really describe it, but it's sort of like how you feel after you work your ass off doing some sort of manual labor for 8 hours. Good stuff.

[SenselessChiefsFan]

Originally Posted by Mr. Flopnuts

I'm pretty confused. I don't drink a lot of liquid outside of the 24-32oz of water I drink while working out. Literally didn't eat before 5pm any day during that stretch and simply didn't consume enough food to hit those calories. One day I didn't eat for 22 hours. It's pretty crazy, but I swear to God it's true.

Sunday was my cheat day. But, I didn't eat 5,000 calories. Let alone the thousands and thousands I'd need to offset my BMR and exercise. I feel absolutely fine. I don't know how I'd feel if my metabolism was broken, but I know that I'm feeling like a million bucks with my workout regimen.

I'm baffled.

Okay, I'm no Silock, but I did stay at a Holiday Inn last night....

First, is the scale you first weighed yourself on the same scale that you did the second measurement on?

Electronic scales sometimes vary.

Second, is the time of day the same? I always do my weigh in's first thing in the morning, right after I deplete my body of my excess water weight.

Now, if you are consistent from that side of things.....

Six lbs is a lot of weight. But, your body is going through changes. If you were losing weight kind of quickly, it could be that your body is fighting to hold on to that fat. Worried that you are starving to death.

It could be that you weighed yourself in a valley last time and now, you are more towards the top.

It could also be that you are eating foods that move slower through your digestive tract. And, your bowels are more full than the last time.

My personal weight fluctuates up to 4lbs a day. From the time I wake up until right after my evening meal, I can be as much as 4lbs heavier. I didn't actually gain those 4lbs. It is just the food and water weight I have consumed that day.

I would log everything I eat. I would try to cut down on carbs. I would try to cut down on sweets. Even ones without sugar. The taste itself signals your body to increase your glucose, which prevents you from burning fat.

I would just try a protein rich diet for a week. Just see if you can do an Atkins type deal for a week. See what happens. If it works, then, try to tailor your diet to that side of things.

[SenselessChiefsFan]

Originally Posted by GoChiefs

Dude, it doesn't matter as long as your calories are low.

Especially for a big dude like you. I don't think you want it to come off too fast or you're going to end up with a ton of loose skin.

Low carb crap is for those of us trying to get ripped. I lost 20 lbs in a month doing low carb....but I started at 209.

I know you're freaking out right now but in a month this probably won't matter. Slow and steady.

I disagree about Carbs. If they are not the right kind of carbs, he is spiking his blood sugar making it harder for his body to burn fat.

Low Carb diets work best for larger people.

[Silock]

Originally Posted by Mastashake

I got done working out shoulders like crazy. I can do three different workouts to FAILURE and still not get any burn the next day.

You're not supposed to feel a burn the next day. Also, working out to failure every single time isn't good. Nothing wrong with going to failure, but if you're doing it three times a week, leave a couple of reps in the tank twice a week and THEN do it to failure the next time.

What rep ranges are you using?

[Simply Red]

Originally Posted by SensibleChiefsfan

I disagree about Carbs. If they are not the right kind of carbs, he is spiking his blood sugar making it harder for his body to burn fat.

Low Carb diets work best for larger people.

yeah, GC whiffed on that one. I agree w/ you.

[SenselessChiefsFan]

Originally Posted by Mastashake

I got done working out shoulders like crazy. I can do three different workouts to FAILURE and still not get any burn the next day. I hope I am getting results! I'm working them out every other day, and still getting nowhere. I figure I'll keep going until I start to feel burnt out on it. I also did back, arms and abs. I usually don't do arms because my compound body exercises cover them, but I want some bigger guns, lol.

I am drinking a TALL glass of chocolate milk. Whey protein is the fastest metabolizing, and the syrup (made with real sugar, not corn syrup) aids in repairing the muscle as fast as possible.

Then, I'm also eating some cottage cheese. Lots of protein in its chunky goodness...

It should be noted I'm not trying to lose weight. Quite the contrary. So I eat high-calorie foods because that's what my body needs to pack on the muscular pounds.

If you have been working out for a while, you won't be overly sore the next day. Your body has adapted.

The only time I get really sore is if I do a new exercise. I typically have a little tightness in the muscles I have worked, but I am not 'sore'.

[Mr. Flopnuts]

Originally Posted by SensibleChiefsfan

Okay, I'm no Silock, but I did stay at a Holiday Inn last night....

First, is the scale you first weighed yourself on the same scale that you did the second measurement on?

Electronic scales sometimes vary.

Second, is the time of day the same? I always do my weigh in's first thing in the morning, right after I deplete my body of my excess water weight.

Now, if you are consistent from that side of things.....

Six lbs is a lot of weight. But, your body is going through changes. If you were losing weight kind of quickly, it could be that your body is fighting to hold on to that fat. Worried that you are starving to death.

It could be that you weighed yourself in a valley last time and now, you are more towards the top.

It could also be that you are eating foods that move slower through your digestive tract. And, your bowels are more full than the last time.

My personal weight fluctuates up to 4lbs a day. From the time I wake up until right after my evening meal, I can be as much as 4lbs heavier. I didn't actually gain those 4lbs. It is just the food and water weight I have consumed that day.

I would log everything I eat. I would try to cut down on carbs. I would try to cut down on sweets. Even ones without sugar. The taste itself signals your body to increase your glucose, which prevents you from burning fat.

I would just try a protein rich diet for a week. Just see if you can do an Atkins type deal for a week. See what happens. If it works, then, try to tailor your diet to that side of things.

I appreciate your input here. I'll definitely be going low carb if my current plan doesn't work out. I'm going back to the diet that helped me shed a lot of weight a couple of years ago.

I do weigh at around the same time every day, but it's at the gym and it is a digital scale. I also generally wear the same clothes when I weigh. I'm kind of meticulous about it which is why I freaked a bit.

We'll see what happens over the next week or two. Luckily for me, I have a lot more motivation than just weight loss right now.

[Carlota69]

Originally Posted by Mr. Flopnuts

I appreciate your input here. I'll definitely be going low carb if my current plan doesn't work out. I'm going back to the diet that helped me shed a lot of weight a couple of years ago.

I do weigh at around the same time every day, but it's at the gym and it is a digital scale. I also generally wear the same clothes when I weigh. I'm kind of meticulous about it which is why I freaked a bit.

We'll see what happens over the next week or two. Luckily for me, I have a lot more motivation than just weight loss right now.

The scale can really put alot of stress on you...

I started my program in Dec (the 7th to be exact). Cut out all added salt, no sugar outside of fruit, ate about as clean as you can imagine--did 30-40 mins of cardio everyday with my HR at about 160 (Im 41) and trained with my guy 3x a week. He busts my ass everytime. I burn at least 550 cal in 50 mins with him.

The first week I lost 5 lbs, the second week, 2 lbs, the third week 2 lbs. Now, for the last 6-7 weeks, not a pound. Nothing. Its super frustrating, and I was getting pissed about it becasue IM working hard and kicking my ass in workouts and in the kitchen but still No pounds lost. My body is changing. My legs and arms are forming and Im sure Im putting on muscle weight.

So, Ive decided to relax about it, and be happy with the fact that Im taking care of myself regardless of what the scale says. My cardio endurance is up and Im stronger. Hopefully the wieght will drop when it ready??? Its the only way I can look at it at this point.

Hang in there and just know you are doing your best and taking care of your health--the most important thing.

[Mr. Flopnuts]

Originally Posted by Carlota69

The scale can really put alot of stress on you...

I started my program in Dec (the 7th to be exact). Cut out all added salt, no sugar outside of fruit, ate about as clean as you can imagine--did 30-40 mins of cardio everyday with my HR at about 160 (Im 41) and trained with my guy 3x a week. He busts my ass everytime. I burn at least 550 cal in 50 mins with him.

The first week I lost 5 lbs, the second week, 2 lbs, the third week 2 lbs. Now, for the last 6-7 weeks, not a pound. Nothing. Its super frustrating, and I was getting pissed about it becasue IM working hard and kicking my ass in workouts and in the kitchen but still No pounds lost. My body is changing. My legs and arms are forming and Im sure Im putting on muscle weight.

So, Ive decided to relax about it, and be happy with the fact that Im taking care of myself regardless of what the scale says. My cardio endurance is up and Im stronger. Hopefully the wieght will drop when it ready??? Its the only way I can look at it at this point.

Hang in there and just know you are doing your best and taking care of your health--the most important thing.

Thanks for this. For the first time I have fitness oriented goals. I'm currently training to run a 5k and from there will increase until I'm able to run a marathon. That's what I really want to do. I don't know where it came from, but I'm glad it did. This is always an easier process when I have a series of goals to chase.

Thanks Carlota.

[Mastashake]

Originally Posted by Silock

You're not supposed to feel a burn the next day. Also, working out to failure every single time isn't good. Nothing wrong with going to failure, but if you're doing it three times a week, leave a couple of reps in the tank twice a week and THEN do it to failure the next time.

What rep ranges are you using?

3x12.

I am feeling somewhat weak in the shoulders, so I'll take a break for a while, and then hit them up.

And everything I've ever heard is telling me you should feel sore. That's how you know you've gotten a really good pump. Like Arnold said!

[Carlota69]

Originally Posted by Mr. Flopnuts

Thanks for this. For the first time I have fitness oriented goals. I'm currently training to run a 5k and from there will increase until I'm able to run a marathon. That's what I really want to do. I don't know where it came from, but I'm glad it did. This is always an easier process when I have a series of goals to chase.

Thanks Carlota.

You're welcome. Just focus on your goals and stay away from the scale.

[Silock]

Originally Posted by Mr. Flopnuts

I appreciate your input here. I'll definitely be going low carb if my current plan doesn't work out. I'm going back to the diet that helped me shed a lot of weight a couple of years ago.

I do weigh at around the same time every day, but it's at the gym and it is a digital scale. I also generally wear the same clothes when I weigh. I'm kind of meticulous about it which is why I freaked a bit.

We'll see what happens over the next week or two. Luckily for me, I have a lot more motivation than just weight loss right now.

That's why you should stay away from the scale It makes you crazy!!

[Silock]

Originally Posted by Mastashake

3x12.

I am feeling somewhat weak in the shoulders, so I'll take a break for a while, and then hit them up.

And everything I've ever heard is telling me you should feel sore. That's how you know you've gotten a really good pump. Like Arnold said!

Dude, I haven't been sore after a workout in YEARS, and I'm still making strength and size gains. Getting sore is NOT a good indicator of a good workout (unless you're like . . . 50+ years old).

And pumps are completely meaningless. **** Arnold.