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.

[Silock]

Originally Posted by NewPhin

I'm doing okay on the fast for the day. Feel a little lightheaded at times. No drop in energy at all, though. Don't really feel hungry.

Make sure you're drinking plenty of water.

[NewChief]

Originally Posted by Silock

Make sure you're drinking plenty of water.

I usually drink like 5 800mL bottles a day while at work (so I guess that's 4 liters).

[SenselessChiefsFan]

Originally Posted by Silock

You probably need far less protein than you're getting. How much did you get yesterday?

About 80 grams. But, the calories I had yesterday were crap. I ate too much sugar, too many carbs, and not good carbs, and just didn't have a clean day as far as eating is concerned.

I try to get 130-150 grams of protein a day. I try to have at least three meals that I get 30+ grams of protein.

Yesterday, I had two. Then, I had ice cream, chocolate covered cherries, nuts and a cheese stick. The only reason my calories were okay, was because I was less than 700 before I had my sugar binge. Then, I didn't eat dinner so that I didn't completely blow it.

Now, today, I am below sitting at 800 calories. I am not hungry at all right now. I will have my pre and post workout drinks and probably have a protein shake before bed.

I will have about 1100 calories total today. Yesterday, I was at 1600.

[NewChief]

Yup, workout was just fine despite the fast.

Got home and broke the fast with a beer. Then I ate a chicken breast and a little bit of leftover pasta and shrimp (also had a few bites of the kid's bread). Happy with the experience for the most part. I probably would try to be even more careful of how I break the fast next time (though a beer on an empty stomach is pretty sweet).

[Silock]

Eat Stop Eat is FTW

http://bradpilon.com/

http://johnbarban.com/

[NewChief]

Originally Posted by Silock

Eat Stop Eat is FTW

http://bradpilon.com/

http://johnbarban.com/

Thanks for the links. I really liked Eat Stop Eat.

One of his posts was about how he eats on days he's not fasting... I was surprised that I actually eat a little "healthier" (whatever that means at this point in time) than him. Of course, I don't do IF two to three days a week, either. I'm going to add the blog to my RSS feed, though.

I liked his whole take on the different diets (vegetarian, paleo, Atkins, etc..) as well. Basically seems to say do what works for you and makes you feel good.

The John Barban blog didn't seem quite as interesting, but one thing I did find interesting is that he appears to be about the exact same build/body type as me (obviously I'm not quite as built or lean as he is at this point, but that's my goal). I'm going to add it to my reader anyway. I may not have given it a fair shot.

[SenselessChiefsFan]

Originally Posted by Silock

Numbers for beginners:

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

You had mentioned this workout to me before. The current way I am doing things is getting my stronger in some areas, but my bench press has basically just stalled out. So, I am thinking of switching to this for a period of eight weeks.

The problem is that I will have to do every body part, every day.

You have to wait 3 minutes between each set. Can I cycle? Can I do my bench press, then pull ups, then bench press, then pull ups?

I figure I will do, Bench, Incline bench, military presses, triceps push down, pull ups, lower cable rows, preacher curls, shrugs, squats, morning glory's.

That is ten exercises every day. I don't think I am missing any major muscle groups with it either. But, if I can do cycles of:

bench/pull up
incline bench/lower cable row
triceps push down/biceps
military presses/shrugs

my final two exercises would be squats and morning glory's performed separately. I don't wan to cycle those. I don't want to take the chance of hurting my back.

Anyways, what is your take on this?

[NewChief]

My students are working on a big joint project between the English Dept. and our Chemistry Dept. They have to research a chemistry related topic. I usually try to do a research paper alongside them in order to model how it's done. I was going to research BPA, but I decided to get into the academic databases (EBSCO) and look up Intermittent Fasting. I'm finding a ton of interesting stuff on it, so I think I'm going to switch my research topic over to that.

So thanks Silock!

[Silock]

Sweet! Let me know what you find out!

[Silock]

Originally Posted by SensibleChiefsfan

You had mentioned this workout to me before. The current way I am doing things is getting my stronger in some areas, but my bench press has basically just stalled out. So, I am thinking of switching to this for a period of eight weeks.

The problem is that I will have to do every body part, every day.

You have to wait 3 minutes between each set. Can I cycle? Can I do my bench press, then pull ups, then bench press, then pull ups?

I figure I will do, Bench, Incline bench, military presses, triceps push down, pull ups, lower cable rows, preacher curls, shrugs, squats, morning glory's.

That is ten exercises every day. I don't think I am missing any major muscle groups with it either. But, if I can do cycles of:

bench/pull up
incline bench/lower cable row
triceps push down/biceps
military presses/shrugs

my final two exercises would be squats and morning glory's performed separately. I don't wan to cycle those. I don't want to take the chance of hurting my back.

Anyways, what is your take on this?

You don't have to do every body part every day.

I would make it so that if you're going high weight on one, you're at the low starting point on another. That way, you're not going nuts at the end of the two weeks with every lift being huge.

[Saulbadguy]

16 flipping pounds since January 23rd. 2 notches in my belt and if I had a size smaller jeans around they would most likely fit.

Had to celebrate today with a couple slices of 'Za. We are going on a 7 day cruise this Sunday. I'm guessing i'll put on a few pounds but nothing drastic.

[SenselessChiefsFan]

Originally Posted by Saulbadguy

16 flipping pounds since January 23rd. 2 notches in my belt and if I had a size smaller jeans around they would most likely fit.

Had to celebrate today with a couple slices of 'Za. We are going on a 7 day cruise this Sunday. I'm guessing i'll put on a few pounds but nothing drastic.

Congrats. If you exercise on the cruise and still at least watch what you eat, you can actually drop more weight.

I am finding that as long as I eat clean, I can much more without gaining weight. I am still trying to cut weight, so I am eating lean and limiting my calories.

[SenselessChiefsFan]

Originally Posted by Silock

You don't have to do every body part every day.

I would make it so that if you're going high weight on one, you're at the low starting point on another. That way, you're not going nuts at the end of the two weeks with every lift being huge.

Would you do this for one body part at a time? In other words, would you do this for your bench press while doing the rest of your workout the same?

[NewChief]

Oh, btw... I'm down to 197 from my max a few weeks back at 204. 7 lbs. in 2 weeks.

[Silock]

Originally Posted by SensibleChiefsfan

Would you do this for one body part at a time? In other words, would you do this for your bench press while doing the rest of your workout the same?

It depends on the muscle group being worked. For instance, I wouldn't do the bench program while simultaneously doing it for incline or decline. I wouldn't do it for deads while doing squats, either. The one thing you don't want to do while strength training is overtrain a muscle group. So, any group that's used in another exercise you're doing shouldn't be strength trained twice. The reason you can do the program every day is because you're not overworking the muscle.