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

Yes, you can do HIIT every day. 15-20 minutes after lifting, 30-35 minutes on non-lifting days.

So 30-35 minutes after running? I don't know if I could even pull that off. I was hoping 15-20 period.

[Silock]

No, 30-35 minutes INSTEAD of running. No need for jogging.

[Silock]

BTW, getting back to the spirit of this thread:

Spinning class this afternoon. Had 1 scoop of protein powder before. Haven't eaten again until now. Just had 2 tomatoes, god knows how many cups of fresh spinach (about 2 cups fully wilted, though), 2 tsp olive oil and a tablespoon of honey. Soooo good.

[Rudy tossed tigger's salad]

WOOT WOOT! Thought Id join the thread

just achieved a post-HS PB on the treadmill. I Started running again 3-4 weeks ago. Cut 25 seconds off of my previous time with a 39:25 5-mile. Ran the last 4 miles in 30:40. I started off not going for my PB time, but I was feeling so fresh after my first lazy mile that I went for it. Im encouraged that with a better pace i can get to 39 minutes---1 minute from my goal. Will go for my best 3-mile (22:06) later this week

My story: Throughout college my weight has varied anywhere from 135 to 165 pounds. The problem is with my very small, unmuscular frame (5'6''-wrestled at 119 pounds my senior year of HS just 5 years ago) I look awful at 165. Don't laugh at my squeakness...I can do pullups and pushups like a mother****er. I weighed 142 this morning, but Id like to get down to a leaner, stronger 130. Since Ive started running Ive lost about 4 pounds. I was going to do the velocity diet, but I don't have that kind of dedication and I do wish to retain some bit of a social life. But I am doing 4-5 small, low-carb meals while replacing 2-3 of them with a 200 calorie whey shake--because I am lifting again. Im also limiting my beers to 12-18 (light) a week.

Im also thinking about starting the 3-week "Blast my Bench" routine (vain, I know). Anybody heard of this one? thoughts? And finally, Im getting about 100 grams of protein per day. I know it's not 1 gram per pound of body weight, but it's still enough for modest strength gains, right?

[SenselessChiefsFan]

Originally Posted by Lemon_Pie

WOOT WOOT! Thought Id join the thread

just achieved a post-HS PB on the treadmill. I Started running again 3-4 weeks ago. Cut 25 seconds off of my previous time with a 39:25 5-mile. Ran the last 4 miles in 30:40. I started off not going for my PB time, but I was feeling so fresh after my first lazy mile that I went for it. Im encouraged that with a better pace i can get to 39 minutes---1 minute from my goal. Will go for my best 3-mile (22:06) later this week

My story: Throughout college my weight has varied anywhere from 135 to 165 pounds. The problem is with my very small, unmuscular frame (5'6''-wrestled at 119 pounds my senior year of HS just 5 years ago) I look awful at 165. Don't laugh at my squeakness...I can do pullups and pushups like a mother****er. I weighed 142 this morning, but Id like to get down to a leaner, stronger 130. Since Ive started running Ive lost about 4 pounds. I was going to do the velocity diet, but I don't have that kind of dedication and I do wish to retain some bit of a social life. But I am doing 4-5 small, low-carb meals while replacing 2-3 of them with a 200 calorie whey shake--because I am lifting again. Im also limiting my beers to 12-18 (light) a week.

Im also thinking about starting the 3-week "Blast my Bench" routine (vain, I know). Anybody heard of this one? thoughts? And finally, Im getting about 100 grams of protein per day. I know it's not 1 gram per pound of body weight, but it's still enough for modest strength gains, right?

I believe everyone has anointed Silock as master of all things fitness.

However, I will chime in. First, don't feel bad about posting stats or weights on here. This is a thread of encouragement and to focus and motivate ourselves. I couldn't do a single pullup six months ago. Heck, five months ago.

Second, I have also considered the velocity diet. But, the longer I go just training the way I am, the more results I am seeing. So, I don't know that I need to do it. Other than just getting where I want to go quicker.

Third: I don't drink. It isn't a moral objection, or an addiction issue. I just have a wife, two kids, and drinking just isn't part of my life. In fact, I am trying to find a red wine I like just to have a glass or two a week for the health benefits. With that said, alcohol slows your metabolism. So, even if the calories aren't excessive, it may be hurting you.

Finally, clinical studies have shown that ingesting 30 grams of protein at one time stimulates muscle growth. It is most important first thing in the morning, as that is when your body is the most lacking in protein to build muscle, even if you drink a protein shake right before bed. If you are hitting three shakes a day, those shakes should have 30 grams of protein each. If not, try mixing them with milk to up the protein a little.

Welcome to the thread. I have lost 20lbs. I have put 50lbs on my bench max, and I can now do 8 pull-ups in one set. That is in less than six months. The key is consistency. Yes, there are more and less efficient ways to do things. But, regardless of the efficiency, if you are working constantly, you are improving.

[SenselessChiefsFan]

Yesterday was legs/lower back and abs. I also worked on grip strength. I am glad that I am pain free this morning. It felt like I really tweaked my hamstring. After I had worked out, I was in my kitchen and took a step and my hamstring was just killing me. I stretched the heck out of it before bed and this morning, I am pain free. But, I was worried. I am becoming a meat head. The first thing I thought about was missing time at the gym.

Anyways, I like working lower back on leg days. I was working it the day before, and my back would be a little sore when I was trying to do squats. I imagine this is safer too.

Anyways, things are going well for me. I am really starting to see a difference.

[NewChief]

I've added bench and pullups to my program prior to the KB circuit. I wasn't getting the chest and arms soreness that I wanted from just the KB routine.

Also went up to a 20kg KB from a 16kg KB for my two-handed swings. Probably going to moves from a 12kg to a 16kg for my hand-to-hand swings and TGUs during my next workout.

[SenselessChiefsFan]

Originally Posted by NewPhin

I've added bench and pullups to my program prior to the KB circuit. I wasn't getting the chest and arms soreness that I wanted from just the KB routine.

Also went up to a 20kg KB from a 16kg KB for my two-handed swings. Probably going to moves from a 12kg to a 16kg for my hand-to-hand swings and TGUs during my next workout.

Why so much focus on 'soreness'. The soreness is the drawback, not the great thing about working out.

Heck, after six months, I can go very hard in the gym and I still don't get 'sore'. I mean, I may be a little tight.... but not 'sore'.

[Silock]

Originally Posted by Lemon_Pie

My story: Throughout college my weight has varied anywhere from 135 to 165 pounds. The problem is with my very small, unmuscular frame (5'6''-wrestled at 119 pounds my senior year of HS just 5 years ago) I look awful at 165. Don't laugh at my squeakness...I can do pullups and pushups like a mother****er. I weighed 142 this morning, but Id like to get down to a leaner, stronger 130. Since Ive started running Ive lost about 4 pounds. I was going to do the velocity diet, but I don't have that kind of dedication and I do wish to retain some bit of a social life. But I am doing 4-5 small, low-carb meals while replacing 2-3 of them with a 200 calorie whey shake--because I am lifting again. Im also limiting my beers to 12-18 (light) a week.

That's still a shitload of alcohol for someone looking to build muscle and lose weight. But it can be done. You have to REALLY watch the calories in the rest of your meals. I'm talking like 200 calorie meals each.

5'6" 130 is really, REALLY small, dude. In any case, I would focus much less on your actual weight, and more on how you look.

Im also thinking about starting the 3-week "Blast my Bench" routine (vain, I know). Anybody heard of this one? thoughts? And finally, Im getting about 100 grams of protein per day. I know it's not 1 gram per pound of body weight, but it's still enough for modest strength gains, right?

Never heard of it. What's the goal? Yes, that's enough protein.

[Silock]

Originally Posted by SensibleChiefsfan

Why so much focus on 'soreness'. The soreness is the drawback, not the great thing about working out.

Heck, after six months, I can go very hard in the gym and I still don't get 'sore'. I mean, I may be a little tight.... but not 'sore'.

This.

You might LIKE being sore, and that's okay, but being sore is not indicative of a good workout.

[Brock]

IMO, if you're not getting sore anymore, your body has adapted to what you're doing and you need to change it up.

[Silock]

Not true.

[Brock]

It's true for me.

[Silock]

Maybe in your mind, but there's no physiological connection between an effective workout and muscle soreness.

[NewChief]

Eh, I don't know. Just seems to me that soreness=gains. Might not be factual, but that's how it seems to me (and I don't mean debilitating soreness... I'm talking about the pleasant soreness).