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.

[SenselessChiefsFan]

Originally Posted by NewPhin

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

How tall are you? I topped out at 206, I am 5'10". I was 201.5 when I started working out.

As of February 22nd, I will have been working out for six months. I am currently down to 183. I am really pushing to get down to 175. I thought I would be pretty happy at 185. I was wrong.

I think that when I hit 175, I will have the abs I want. We shall see.

[SenselessChiefsFan]

Originally Posted by Silock

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.

I guess that is my concern. I don't want to ignore any muscle groups. As it is, I work everything on a three day split and take a day off.

[Silock]

Just don't do two exercises where the primary muscle group being worked is the same. Don't do bench AND incline. Pick one. You're still working the muscles.

[NewChief]

Originally Posted by SensibleChiefsfan

How tall are you? I topped out at 206, I am 5'10". I was 201.5 when I started working out.

As of February 22nd, I will have been working out for six months. I am currently down to 183. I am really pushing to get down to 175. I thought I would be pretty happy at 185. I was wrong.

I think that when I hit 175, I will have the abs I want. We shall see.

I'm 6'2". I never really got "fat," I just let my waist get a bit larger than I want it. I like to be at about 185.

[Silock]

OMG guys, you HAVE to see this! Gain 8 lbs of lean mass in ONE workout!

http://www.8lbsleanmass.com/

I ****ing love Brad and John. Those guys are awesome.

[Mr. Flopnuts]

I'd like to get a little feedback on something.

I'm going to be lifting T-Th-Sa and running M-W-F. I'm pretty much on a fast one day eat the next kind of schedule. I'm still eating 1500-1600 calories, they're just later.

I'm thinking I may continue that and fast on my running days while feasting on my lifting days. Heavy protein for sure. I'll drastically cut the calories down on the fasting days to the 800-1000 range. Then open them up to about 2000 on the days I lift.

Has anyone done this? Do you think it will work? I ran 2 miles today and haven't eaten yet. I had a pretty monster workout today after not going yesterday. I'm thinking this will be beneficial to muscle development. But I don't know how long it takes that protein I eat to get to the muscles. And I want to make sure I'm not hurting myself on recovery days by not eating until evening.

[Hammock Parties]

Had a protein shake. Gonna whip up some butter chicken now.

[Silock]

Originally Posted by Mr. Flopnuts

I'd like to get a little feedback on something.

I'm going to be lifting T-Th-Sa and running M-W-F. I'm pretty much on a fast one day eat the next kind of schedule. I'm still eating 1500-1600 calories, they're just later.

I'm thinking I may continue that and fast on my running days while feasting on my lifting days. Heavy protein for sure. I'll drastically cut the calories down on the fasting days to the 800-1000 range. Then open them up to about 2000 on the days I lift.

Has anyone done this? Do you think it will work? I ran 2 miles today and haven't eaten yet. I had a pretty monster workout today after not going yesterday. I'm thinking this will be beneficial to muscle development. But I don't know how long it takes that protein I eat to get to the muscles. And I want to make sure I'm not hurting myself on recovery days by not eating until evening.

I don't think that makes much sense. You would be better off just doing a steady 1600 per day.

[SenselessChiefsFan]

Did back/biceps today. Also worked on strengthening my grip. Had rotisere (sp) chicken, cauliflower, a tablespoon of homemade mac N cheese, and a half slice of five grain sourdough bread.

The worst part is that I could go eat the rest of the entire chicken. I am freaking starving tonight.

[Hammock Parties]

So, go eat more? You ate hardly nothing.

[SenselessChiefsFan]

Originally Posted by GoChiefs

So, go eat more? You ate hardly nothing.

I am really trying to lean down.

[Mr. Flopnuts]

Originally Posted by Silock

I don't think that makes much sense. You would be better off just doing a steady 1600 per day.

Okay. I thought the added protein on the days I actually lifted would be beneficial. I'll just stick to 1600 a day.

[Silock]

Heh, that's hardly nothing. Rotisserie chicken has a ****LOAD of calories.

[Silock]

Originally Posted by Mr. Flopnuts

Okay. I thought the added protein on the days I actually lifted would be beneficial. I'll just stick to 1600 a day.

Well, it is, but the problem is that you're sabotaging the whole point of fasting and doing super low calories by going overboard the next day.

And you don't have to fast the whole day. Just fast up until dinner, and then eat a reasonable meal. Maybe 600-700 cals for the day. Then, the next day, go back to your 1600. That's how the intermittent fasting is supposed to work. And you only need to fast maybe 1-2 days per week. Any more than that is unnecessary.

[NewChief]

Fasting again today. Starting to catch shit from my wife who is convinced that it isn't healthy. When I told her I'd show her some literature on it, she said, "I don't want to read about it, I know it can't be healthy."

The funny thing is that all the pro-IF blogs and such tell you that you'll encounter this attitude.

Anyway, we don't have a gym down here, so we're (the wife and I) doing a crossfit that I found on crossfitsparta:

WITH A PARTNER: TEAM MEMBER PERFORMS THE 400M EVENTS WITH SUBSTITUTIONS AS NEEDED. ENTIRE TEAM COMPLETES EACH OF THE OTHER EXERCISES.

400M WALKING LUNGES
30 PUSHUPS
400M BROAD JUMPS
30 SQUATS
400M OVERHEAD WALK WITH WEIGHT (45/25# PLATE)
30 BURPEES
400M SLEDGE HAMMER RUN
30 PULLUPS
FOR TIME

Should be fun.