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.

[Bi_polar]

Protein shake, two bags of portioned cauli.
Whole wheat pasta, brocoli and olive oil for lunch, oh, w/ a yogurt.

[NewChief]

Oh breakfast:

Bowl of spinach. Put two poached eggs, some garbanzo beans, and an avocado on it. Sort of a protein salad. Was pretty awesome.

Since breakfast: 2 cutie oranges and a few handfuls of almonds.

[Carlota69]

Yesterday was a mix of goodies--1/2 hr of legs ( Lunges, mtn climbers, jumping push-ups)and running around the gym outside, 10 times (gorgeous weather in vegas right now). My hip flexor hurts today. It doesnt like runnign on concrete. Then we went inside and did chest and back for the remainder of the hour and also did more running around the gym. It felt good to workout after my gelatanous wknd of nothing ;-)

for dinner I had a happy-cow-no-bun burger ( I only eat organic meats if I can--after seeing Food Inc, I almsot didnt want eat anything ever again) topped with a smidge of bleu cheese, mushroom and lots of jalapenos! baby brocoli and a salad with strawberries, blueberries and cashews--no salt dressing. Super yummy!

I have happy soreness today--just enough tightness to know I worked my butt off yesterday ;-)

[Rudy tossed tigger's salad]

Originally Posted by Silock

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.

Noted. Between the advice from you and Sensible...I think Im going down to 6-9. I don't know the specific effects of alcohol on fat loss, but i figure an extra 600-900 calories a week shouldn't hurt too bad.

Originally Posted by Silock

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..

I know it seems small--because it is--but with my difficulties in the weight room--staying dedicated and adding muscle--I feel like it's the only way for me to get that leanness. But Ill keep that in mind...maybe drop the scale for some measuring tape and keep an eye on my waist.

Originally Posted by Silock

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

it's to improve your max bench press (possibly by 15-20 pounds...not 50 like it advertises) in just three weeks

5 days a week (M-F) you are doing a standard bench press workout. 5 sets...

start with weight you can do with good technique and without much struggle and you just keep adding weight from there

Week #1
M-10, 8, 6, 4, 2---3 minute rest between sets (light to heavy)
T-15, 15, 15, 15, 15---1 minute rest (same weight...down if failure occurs)
W-3, 3, 3, 3, 3---3 minute rest (same weight...up if feel like can go higher)
TH-15, 15, 15, 15, 15---1 minute rest
F-3, 3, 3, 3, 3---3 minute rest


Week #2
M-10, 8, 6, 4, 2
T- 15, 15, 15, 15, 15
W- 10, 8, 6, 4, 2
TH- 15, 15, 15, 15, 15
F- 10, 8, 6, 4, 2
same rest period

Week #3
everyday 5 sets of 3 with two minute rest....really focus on adding weight this week.

No triceps or shoulder workouts for the 3 weeks but it mentions to work in a few bicep, back, legs and core workouts.

[Silock]

Originally Posted by NewPhin

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).

If it works for you, then by all means, do it. But I'm just saying there is absolutely no scientific evidence that provides any link whatsoever between soreness and gains in a workout.

[Silock]

Originally Posted by Lemon_Pie

I know it seems small--because it is--but with my difficulties in the weight room--staying dedicated and adding muscle--I feel like it's the only way for me to get that leanness. But Ill keep that in mind...maybe drop the scale for some measuring tape and keep an eye on my waist.

My suggestion would be to make specific goals. You say you want to be leaner and stronger, but what does that look like in terms of numbers? You need something to shoot for.

it's to improve your max bench press (possibly by 15-20 pounds...not 50 like it advertises) in just three weeks

5 days a week (M-F) you are doing a standard bench press workout. 5 sets...

start with weight you can do with good technique and without much struggle and you just keep adding weight from there

Week #1
M-10, 8, 6, 4, 2---3 minute rest between sets (light to heavy)
T-15, 15, 15, 15, 15---1 minute rest (same weight...down if failure occurs)
W-3, 3, 3, 3, 3---3 minute rest (same weight...up if feel like can go higher)
TH-15, 15, 15, 15, 15---1 minute rest
F-3, 3, 3, 3, 3---3 minute rest


Week #2
M-10, 8, 6, 4, 2
T- 15, 15, 15, 15, 15
W- 10, 8, 6, 4, 2
TH- 15, 15, 15, 15, 15
F- 10, 8, 6, 4, 2
same rest period

Week #3
everyday 5 sets of 3 with two minute rest....really focus on adding weight this week.

No triceps or shoulder workouts for the 3 weeks but it mentions to work in a few bicep, back, legs and core workouts.

There's a quicker program, that's not only effective, but doesn't limit you to just one exercise.

http://relativestrengthadvantage.com...-you-stronger/

The main problem I see with the program you outlined is that it does a lot of high-rep work. High reps aren't strength training reps. Low reps are. To me, there are a lot of wasted sets and days. It also has really long rest periods. You really only need 60-90 seconds rest to get stronger, especially when you're just starting out. Powerlifters and Olympic athletes may need longer, but they also know how to get the most out of their bodies in a single set. Most of the rest of us just don't have the nervous system training to do that.

[Rudy tossed tigger's salad]

Thanks. Im looking over it now.

As far as goals, I guess I should have my body fat percentage checked and set a goal for that. Might as well set a number for my waist, too. As for strength, I do have a few reasonable numbers in mind.

and for FWIW...BS or not...this is what they have to say:

"The Bench Press routine is where you push yourself. The rest time between sets for the Bench Press routine is very important. You need to get a stopwatch to help you keep track of the rest time between sets. By varying your reps and rest periods between sets, as is shown in the workout charts, you will get maximum development in both the fast and slow twitch muscle fibres. This will also help the body to increase levels of testosterone and growth hormone."

"The 15 rep workouts with only 1 minute rest in between sets are a killer! Most people are amazed at just how quickly they fatigue by training this way. Even the strongest guys are using light weights by the time they get to those last couple sets. But this type of training is part of the reason that the "Blast Your Bench" program works so well. Most people never train this way, but when they do it really helps to spur on new muscle growth."

[Silock]

Numbers for beginners:

http://relativestrengthadvantage.com...-body-workout/

[Shag]

Originally Posted by Silock

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.

I've had a grand total of 3 beers in the last month, and it's killing me, lol.

I read recently that alcohol is a major inhibitor to weight loss - the body will burn alcohol calories for fuel before getting to fat/carb/protein calories. How much truth is there to that?

[SenselessChiefsFan]

From the way I understand it, Alcohol is a depressant, so it inhibits metabolism on top of the added calories.

[SenselessChiefsFan]

Originally Posted by 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.

Your body will adapt to any program and you should change it up to be sure. But, even when I change it up, I don't get sore.

[SenselessChiefsFan]

Originally Posted by Brock

It's true for me.

Maybe your just a pussy.

[Silock]

Originally Posted by Shag

I've had a grand total of 3 beers in the last month, and it's killing me, lol.

I read recently that alcohol is a major inhibitor to weight loss - the body will burn alcohol calories for fuel before getting to fat/carb/protein calories. How much truth is there to that?

Yes, but it doesn't matter. It all comes down to calories in vs. calories out. If you budget for alcohol, then that's fine.

Originally Posted by SensibleChiefsfan

From the way I understand it, Alcohol is a depressant, so it inhibits metabolism on top of the added calories.

Nope. Calories in vs. calories out.

What it CAN do is interfere with protein synthesis and therefore interfere with muscle building. But it won't slow down your metabolism. There's really nothing realistic you can do to damage your metabolism.

[Silock]

First time in the gym in 2 weeks. Well... my injury is still there a little bit, but I can just avoid the exercises that exacerbate it for now. It's healed enough now that I can still work out. All good.

[MoreLemonPledge]

Just ate:

12 oz baked Mahi Mahi
~10 sprigs asparagus in olive oil
1 baked potato
1/2 cup cottage cheese
milk

Should be fine for 2 1/2 - 3 hours. Then it's time to eat again...